Category: Mediterranean Diet

Salad With Squid And Vegetables

NUTRITIONAL INFO: Squid is rich in protein, omega-3 fatty acids, vitamin C, iron, and calcium. Most of the health benefits of squid result from omega-3 fatty acids that promote good heart health, pregnancy health, healthy skin, hair, and nails, and reduce the symptoms of rheumatoid arthritis. SUITABLE SUBSITUTE: Shrimp, crab, canned clams, sea scallops.

Greek Salad with Figs, Tomatoes, Olives, Feta and Arugula

Greek salads go far beyond the classic warm-weather Mediterranean diet ingredients of tomatoes, peppers, and cucumbers. Indeed, a Greek salad can contain almost anything, so long as it’s seasonal. This Greek salad is a great example of how the change of seasons is mirrored in almost every Greek recipe. The segue from summer to fall […]

Spiced Roasted Chicken With Toasted Orzo

Everyone loves a great roasted chicken, and this is a My Greek Table recipe standout! In the Greek diet and Mediterranean diet, roasted chicken is often a Sunday meal. But it’s also easy enough to prepare for a midweek feast, as I did as a thank you to a friend who walked me around my […]

Smashed Cypriot Potatoes with Coriander and Red Wine – Patates Antinaktes

There are so many great Greek potato recipes, and this is definitely one of them. Antinaktes means “shaken,” and this classic Cypriot recipe is one of the greats of the Eastern Mediterranean and a great example of how potatoes are enjoyed in the Greek diet and Mediterranean diet alike. Indeed, potatoes are an essential Mediterranean […]

Greek Salad with Beets, Butternut Squash and Feta

Here’s a great Greek salad that is also a perfect fall salad. Greek recipes with butternut squash are usually limited to savory pies, and Greek recipes for beets usually means simply boiling them and dressing them with extra virgin Greek olive oil and vinegar. But this sald is different! In the Greek diet and Mediterranean […]

RED LENTIL SOUP WITH MOROCCAN SPICES

LENTIL SOUPS THROUGHOUT THE MEDITERRANEAN The lentil plant originates from Asia and North Africa and is one of the ancient foods. The humble lentil is a cousin to the pea and rich in protein and carbohydrates. It’s also an excellent source of calcium, phosphorus, iron, and vitamin B. The types of lentils most widely used […]

Vegan Wrap With Beans, Butternut Squash And Avocado

HOW TO STEAM & ROAST BUTTERNUT SQUASH Steam: Bring 1 inch of water to boil in a large pan fitted with a steamer basket. Add squash. Cover and steam until soft, about 15 minutes. Roast: Cut the butternut squash in half lengthwise and place flesh side down on a parchment paper-lined baking sheet. Bake at […]

WHOLE MACKEREL BAKED OVER VEGETABLES

OILY FISH NUTRITION Oily fish include herring, salmon, sardines, sprats, trout, and mackerel. They are high in Omega 3 fatty acids and a good source of vitamin D. Note that fresh and canned tuna do not count as oily fish. A few of the health benefits of oily fish are the following: they help protect […]

BAKED EGGPLANT ROLLS WITH A WALNUT AND HERBS FILLING (VEGAN)

TIPS GRILLING EGGPLANT SLICES One of the best varieties for recipes like the above is globe/ American eggplant although you can find that it works in all varieties of eggplants available. Choose small or medium eggplants as the larger ones tend to contain more seeds. Brushing each slice generously with extra virgin olive oil is […]

WHOLE GRAIN SANDWICH WITH BEET HUMMUS (VEGAN)

UNHULLED & HULLED TAHINI Unhulled tahini is more nutritious than hulled as most of the protein and fiber are on the sesame shell. This type of tahini has a nuttier and more bitter flavor than hulled tahini. On the other hand, hulled tahini is lighter in color and creamier than unhulled.