In the spirit of Mediterranean Diet Month, we bring you 30 Mediterranean-style recipes to delight your tastebuds and nourish your body.  Enjoy!

 

Bon Appetit: Shrimp Saganaki

The Wanderlust Kitchen: Melitzanosalata (Greek Eggplant Dip)

Marilena’s Kitchen: Traditional Greek Fasolada

Minimalist Baker: Ultimate Vegan Mediterranean Bowl

The View from Great Island: Mediterranean Bean Salad

The Kitchn: Yogurt-Marinated Chicken with Creamy Greek Sauce

Eating Well: Spiralized Mediterranean Cucumber Salad

Eating Well: One Skillet Salmon with Fennel and Sun Dried Tomato Cous Cous

The Mediterranean Dish: Mediterranean Hash with Asparagus, Chickpeas, and Poached Eggs

The Mediterranean Dish: Greek-Style Braised Eggplant

The Mediterranean Dish: Pomegranate and Tomato Salad Recipe

The Mediterranean Dish: Shrimp Bruschetta

The Spruce: Dolmathakia

Food Network: Bobby Flay’s Dakos (Greek Bread Salad) Recipe

Food Network: Lemon Salmon with Lima Beans

Food Network: Grilled Spatchcock Greek Chicken Recipe

Olive Tomato: Spanakorizo (Spinach and Rice)

Lazy Cat Kitchen: Gigantes Plaki

Cooking Light: Lighter Chicken Moussaka

Mayo Clinic: Braised Kale with Cherry Tomatoes

The Creativity Exchange: Greek Salad Tacos

New York Times: Fresh Herb Kuku (Persian Frittata)

New York Times: Shakshuka with Feta

Our Salty Kitchen: Chicken Schwarma Salad with Tahini Dressing

Jamie Oliver: Mediterranean Fish Stew

Rachel Ray: Chickpea and Roasted Cauliflower Stew

Cookie & Kate: Vegetable Paella

Eating Well: Farro, Kale, and Squash Salad

Little Spice Jar: Greek Chicken Souvlaki Bowls

Pretty Mayhem: Baked Eggplant Fries with Tzatziki Sauce

While diets and eating styles may come and go, the Mediterranean Diet is one that has stood the test of time. Read on to learn more about how this diet was discovered, and how you can try this healthy (and tasty) way of eating.

History

After World War II, American physiologist Ancel Keys and other researchers noted that the residents of Greece and Southern Italy had fairly healthy populations, with long life expectancies. Keys postulated that the regional diet might have something to do with it. He and his peers conducted the famous Seven Countries Study, which focused on the role that diet and exercise play on mortality in different parts of the world. Keys became a believer in following the Mediterranean way of eating for health and longevity.  Since then, this dietary pattern has been heavily researched, with results showing that it can have powerful positive effects on our health.

The Benefits

The benefits of the Mediterranean Diet are many, and the research is expansive. In a nutshell, experts believe the Mediterranean Diet can:

• Prevent a variety of cardiovascular ailments, from heart disease and heart attacks to high cholesterol.
• Prevent Type 2 Diabetes.
• Prevent stroke.
• Prevent mental illnesses like Alzheimer’s, Parkinson’s, and depression.

You can learn more with WebMD’s overview, or by spending a little time researching the diet on the web.

The Diet

First and foremost, the Mediterranean Diet is a plant-based diet. Fruits and vegetables, legumes, nuts, and whole grains made up the bulk of foods consumed by the Mediterranean residents that Keys and his colleagues studied. Researchers also observed that these long-lived Mediterranean residents ate lots of healthy fats every day (mainly olive oil and the oils found in fish and nuts), and rarely ate red meat. Animal-based proteins were generally consumed in moderation, and mostly included fish, poultry, eggs, and small amounts of yogurt and cheese.

What a Mediterranean Diet Looks Like:

Wondering what the diet looks like? Check out this overview from The Cleveland Clinic:

© 2014 The Cleveland Clinic

The Hidden Component

As noted in the Seven Countries Study, there’s one other component that Keys and his colleagues believed contributed to the longevity of Mediterranean residents: physical activity. The populations Keys studied spent much of their time working on their feet, as well as walking or riding bikes for transportation. To reap the full benefits of a Mediterranean Diet, we’ve got to be physically active! So if you’re thinking of adopting this way of eating, be sure that exercise is on the menu, too.

Additional Resources:

Want to learn more about the Mediterranean Diet? Here are some resources we found interesting.

ABC News: The Real Mediterranean Diet — What You Can Expect

EatingWell: Healthy Mediterranean Recipes

Healthline: 5 Studies on the Mediterranean Diet – Does it Really Work?

Disclaimer

Of course, the Mediterranean Diet may not be for everyone. We encourage all readers to consult with a physician or nutritionist to determine a dietary plan that fits their needs.

Want to spoil your sweetie with tasty but nutritious dishes? Try one of these delightful recipes this Valentine’s Day, or any time you want to show the love!

The Spruce: Heart-Shaped Egg-in-a-Hole      

Bob’s Red Mill: Down-Home Buckwheat Pancake Recipe

The Gracious Pantry: Clean-Eating Valentine’s Sweet Potatoes

Five Heart Home: Salmon Patties

Pinch of Yum: Pomegranate, Kale, and Wild Rice Salad with Walnuts & Feta

Food Network: Pan Seared Tuna with Avocado, Soy, Ginger, and Lime

MyRecipes: Chipotle-Rubbed Flank Steak with Gorgonzola

Eating Well: Dark Chocolate Peanut Butter Truffles

Whitney E RD: Vegan Sweet Potato Brownies

Leelalicious: Dark Chocolate Fondue

Need a few ideas for ways to incorporate more healthy foods into your diet? Check out this infographic, created by Lexi’s Clean Kitchen for American Expresss’ Tumblr.

Are you cooking for loved ones with dietary restrictions or special eating requirements this year? Are you dealing with food sensitivities, and worried about your holiday gatherings? It can be tricky to know what to make, and how to talk to your guests or hosts about food sensitivities. But with a little planning and communication, you can enjoy the gathering and many of the season’s delicious flavors.

Tips 

Before you roll up your sleeves and start cooking, we encourage you to check out these articles, which provide great advice on everything from communicating with guests to selecting the right ingredients:

Food Network: Be a Better Host: Cooking for Guests with Food Allergies

Whole Foods: Food Allergies and the Holidays

CNN: Navigating the Holidays with Food Allergies

Recipes

While we can’t provide recipes for all dietary sensitivities here, we know most traditional holiday meals can be tough on those who are avoiding gluten, dairy, or meat. So below are some ideas in case you’re cooking for someone with gluten or dairy sensitivities, or any vegetarians or vegans. 

Gluten-Free

Seasonal and Savory: Greek Stuffed Mushrooms

The Kitchn: How to Make Guten-Free Gravy

Eating Well: Herb Roasted Turkey

Serious Eats: How to Make the Best Gluten-Free Stuffing

Whole Foods: Brown Rice Pilaf with Mushrooms and Apricots

Cooking Light: Potato and Leek Gratin

Elana’s Pantry: Raspberry Thumbprint Cookies (also dairy-free)

Elana’s Pantry: Paleo Pumpkin Pie (also dairy-free)

Vegetarian and Vegan

Cooking Light: Roasted Rosemary Fingerling Potatoes

Food & Wine: Roasted Delicata Squash with Quinoa Salad

VegKitchen: Classic Veggie Shepherd’s Pie

Martha Stewart: Pumpkin Pasta

Simple Vegan Blog: Vegan Christmas Salad

SkinnyTaste: Brussels Sprouts Gratin

Kitchen Treaty: Vegetarian Onion Gravy

Dairy-Free

Detoxinista: Creamy Spinach and Artichoke Dip

Food Network: Ellie Krieger’s Garlic Mashed Potatoes 

Whole Foods: How to Cook Dairy- and Gluten-Free Gravy

Elana’s Pantry: Cinnamon-Apple Tart with Pecan Crust (also gluten-free)

Diethood: Lightened up Green Bean Casserole

Go Dairy Free: Dairy-Free Sweet Potato Casserole (Also nut- and gluten-free)

Golden Barrel: Paleo Gingersnaps (also gluten-free)

We hope that these recipes help you and your favorite people enjoy all of the flavors of the holiday. And we encourage all readers to keep an open mind about trying new, health-conscious twists on classic holiday dishes. You never know; perhaps one of these recipes will even become a new favorite!

Cheers to a happy and healthy holiday season!

Disclaimer: This article is not intended to replace medical advice. We understand that food allergies can be very serious, and we believe it’s best not to make assumptions when cooking for those who may have dietary sensitivities. We encourage you to talk with your guests or hosts before preparing and serving holiday foods to find out more about their needs.