Mediterranean Dinner Recipes: 3 Favorites | Luna Grill (2023)

FAQs

What is an example of a popular dish in Mediterranean cuisine? ›

Mediterranean food is incredibly popular: pasta, pizza, sausage, wine, gyros, kebab, and falafel can be found just about everywhere.

The Mediterranean diet focuses on fresh vegetables, whole grains, olive oil, fish, beans, and eggs. A chicken wrap with apples and nuts is a filling Mediterranean-inspired lunch. Almond-stuffed dates are a sweet and crunchy way to get protein and fiber.

Their food mostly has to do with lots of herbs and wine. Finally, there is Eastern Mediterranean which covers Greece, Egypt, Israel, Syria, Lebanon, and Turkey. Mediterranean diet promotes healthy and sustainable living. It includes lots of vegetables, fruits, olive oil, and grains.

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

Lean Beef, Lean Pork, Lean Poultry, Fish/Seafood, Whole Eggs, Soy, Dried Lentils, Dried Beans and Dried Peas.

Cheese & Yogurt

Dairy products common to the traditional Mediterranean Diet include: brie, chevre, corvo, feta, haloumi, manchego, Parmigiano-Reggiano, pecorino, ricotta, yogurt (including Greek yogurt).

Spain and Italy: toasted bread + soft cheese + fresh fruit or freshly squeezed fruit juice. Greece: paximadia (bread made from whole wheat, chickpea, and barley flour) + olives + cheese. Syria: tahini yogurt with chickpeas + pickles + sliced radishes. Morocco: fried egg in olive oil + soft cheese + olives + flatbread.

You can still enjoy bread as part of the Mediterranean Diet, just swap your white bread for whole grains. Whole grain breads and pastas contain more fiber, vitamins and minerals. Whole wheat pitas are a healthier option as they are usually lower in calories.

Most meals feature vegetables, fruits, whole grains— bread, pasta, rice, etc., and extra virgin olive oil. Most days also include nuts, seeds, dairy (preferably low-fat), and herbs and spices. Every week includes, at some point, poultry, seafood, fish, eggs, potatoes and legumes.

What are 6 commonly used ingredients in Mediterranean cuisine? ›

Bay leaf, basil, fennel, oregano, parsley, rosemary, and sage are a sampling of typical herbs grown throughout the Mediterranean and frequently used to brighten the flavor of a meal.

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating.

Ideally, you should base your diet on these healthy Mediterranean foods: Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips. Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.

Basics of Mediterranean Way of Eating

Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil. Eat in moderation: Poultry, eggs, cheese and yogurt.

Oats are a whole grain, which is encouraged on the Mediterranean diet. Low or moderate amounts of cheese, such as brie, feta, ricotta, and Parmigiano Reggiano (Parmesan), are also allowed. All types of fresh fruits, including bananas, are a go on the diet.

The Centers for Disease Control and Prevention (CDC) notes that LDL cholesterol increases risk for heart disease and stroke. That means if you're adopting a Mediterranean style of eating, you can enjoy the occasional burger and still be doing your heart a favor.

Potatoes definitely shouldn't be avoided on the Mediterranean diet. Potatoes may seem like a "bad carb" sometimes, but they aren't viewed that way on this diet. They can be a great source of potassium, vitamin C, vitamin B6, fiber, and more. Try eating white potatoes and sweet potatoes without going overboard.

Based on their high cholesterol content, the Mediterranean Diet Foundation recommends to consume up to 4 eggs per week, as a healthy alternative to fish or meat [7], and the same amount (2–4 eggs per week) was indicated in the latest Italian dietary guidelines [8].

Is popcorn allowed on the Mediterranean diet? Yes, popcorn is a wonderful snack since it's a whole grain. But top it with a drizzle of olive oil instead of butter. And try seasoning it with herbs and spices instead of too much salt.

Which food is eaten daily in a Mediterranean diet? ›

Lots of vegetables, fruit, beans, lentils and nuts. Lots of whole grains, like whole-wheat bread and brown rice. Plenty of extra virgin olive oil (EVOO) as a source of healthy fat. A moderate amount of fish, especially fish rich in omega-3 fatty acids.

Eggs are not only a staple of the Mediterranean Diet, but they also play a role in weight management, muscle strength, healthy pregnancy, brain function, eye health and more.

Increased intake of plant foods, whole grains, and fish; moderate alcohol intake; and low intake of red and processed meats were believed to contribute to this finding.

Avoid peanut, safflower, corn and soybean oils. You can also use avocado oil, which can withstand higher temperatures than olive oil. Eliminate margarine; avoid butter, but if you do use it, opt for a high quality butter made from grass-fed milk, such as Kerrygold. Eat a handful of nuts every day.

The Mediterranean diet emphasizes eating more heart-healthy fats (poly- and monounsaturated fats) and fewer saturated and trans fats. Saturated and trans fats raise LDL ("bad") cholesterol. Swap butter for heart-healthy fats like olive oil to lower your cholesterol and improve your heart health.

The healthiest substitute for butter is extra-virgin olive oil. It is low in saturated fat and contains healthy monounsaturated fats, antioxidants, and anti-inflammatory properties. Other healthier options include coconut oil, vegetable oil and nut butters.

It includes plenty of whole grains, fruits, vegetables, beans and lentils as well as seafood and healthy fats like olive oil and nuts. It also includes a moderate amount of chicken, turkey, eggs and fermented dairy, like yogurt or kefir, while limiting red meat, sweets and processed foods.

The Mediterranean diet is a way of eating that emphasizes fruits, vegetables, legumes, and whole grains, and it includes less ultra-processed foods and meat than a typical Western diet.

One of the best studied diets for cardiovascular health is the Mediterranean diet. This consists of fish, monounsaturated fats from olive oil, fruits, vegetables, whole grains, legumes/nuts, and moderate alcohol consumption.

What are the 2 most recognized ingredients in Mediterranean diet? ›

Olive oil and red wine figure prominently. However, there is very little meat and dairy products. Not surprisingly, the Mediterranean diet follows a similar dietary structure to science-backed eating advice, and does NOT include foods that are high in sugar, salt, and fat.

Summer fruit common to the traditional Mediterranean Diet include: apricots, berries, cherries, dates, figs, grapes, melons, nectarines, olives, peaches, and tomatoes.

Nutritional Attributes of Avocados

Avocados (Persea americana) are nutrient-dense and botanically considered a fruit, but they are not traditionally included in the Mediterranean diet.

Mediterranean nuts—almonds, chestnuts, hazelnuts, pine nuts, pistachios, and walnuts—are nutrient-dense foods that offer heart-healthy unsaturated fatty acids, protein, fiber, vitamins, minerals, and polyphenols (antioxidants found in plants).

Choose low-fat dairy foods such as nonfat or 1% milk, or low-fat almond, cashew, or soy milk. Other examples include low-fat cheese, yogurt, and cottage cheese. Limit sweets. Limit your intake of high-sugar foods, such as soda, desserts, and candy.

Fish such as tuna, herring, salmon and sardines are rich in heart-healthy omega-3 fatty acids. If you haven't been a fish fan, start by trying mild-flavored tilapia. Salmon is another popular choice. Add flavor with Mediterranean seasonings, such as thyme, oregano, basil, garlic or lemon juice.

The focus is on fresh products, pronounced flavours and simple preparation. Essentially, Mediterranean cuisine is made up of plant food and minimally processed staples where herbs and spices are essential ingredients. Usually, there's lots of fruit, veggies, legumes, grains, olive oil and aromatic herbs.

The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. In general, if you follow a Mediterranean Diet, you'll eat: Lots of vegetables, fruit, beans, lentils and nuts. Lots of whole grains, like whole-wheat bread and brown rice.

Why is Mediterranean food popular? ›

The health benefits, sustainability, and ease of use of the Mediterranean diet are some of the things that make it so popular. There are many benefits of the Mediterranean diet: It can lower your risk of heart disease and stroke by lowering blood pressure, reducing inflammation, and raising HDL cholesterol levels.

The three core ingredients that make up Mediterranean cuisine, regardless of region of influence, are olives, wheat, and grapes.

The Mediterranean diet is a way of eating that's based on the traditional cuisines of Greece, Italy and other countries that border the Mediterranean Sea. Plant-based foods, such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs and spices, are the foundation of the diet.

Spain and Italy: toasted bread + soft cheese + fresh fruit or freshly squeezed fruit juice. Greece: paximadia (bread made from whole wheat, chickpea, and barley flour) + olives + cheese. Syria: tahini yogurt with chickpeas + pickles + sliced radishes. Morocco: fried egg in olive oil + soft cheese + olives + flatbread.

Common spices and herbs used in the Mediterranean include basil, bay leaf, black pepper, cloves, coriander, cumin, dill, fennel, garlic, lavender, marjoram, mint, oregano, parsley, paprika, rosemary, saffron, sage, savory, sumac, tarragon, thyme, and turmeric.

In short, Greek food is Mediterranean food—but all Mediterranean food is not the same as Greek food. Countries across the sea use many of the same ingredients, but regional variations on both the variety of fruit, vegetables, grains, spices, and seafood give each country its own unique dishes.

Though French and Italian foods and to a lesser extent Greek foods have carved out distinct niches of Mediterranean cuisines, Tunisian, Turkish, Lebanese, Morrocan, Egyptian, Spanish cuisine is all Mediterranean cuisine.

The Mediterranean diet is a primarily plant-based eating plan that includes daily intake of whole grains, olive oil, fruits, vegetables, beans and other legumes, nuts, herbs, and spices. Other foods like animal proteins are eaten in smaller quantities, with the preferred animal protein being fish and seafood.