Mediterranean Diet Recipes

Mediterranean Diet Recipes for a Long, Disease-Free Life

If a dinner of fresh caught wild fish with seasonal roasted veggies and a glass of red wine sounds good, then the Mediterranean diet might be for you.

And while the Mediterranean diet is chock-full of delicious foods, the benefits of this diet don’t end with great taste.

Health Benefits of a Mediterranean Diet

In fact, people who follow a Mediterranean-style diet enjoy low rates of chronic disease and one of the highest life expectancies on the planet. In fact, research shows that people eating a Mediterranean diet enjoy:

  • 14% longer lives
  • Lower blood pressure
  • 25% less heart disease
  • 73% fewer heart attacks
  • 83% lower risk for diabetes
  • Better body mass
  • 25% less cancer
  • Stronger bones

What Are Mediterranean Diet Recipes?

While the Mediterranean region is made up of many countries with differing cuisines, the Mediterranean diet pattern shares these characteristics:

  •     Emphasis on plant foods
  •     Local, seasonal eating
  •     Reliance on monounsaturated fat-rich olive oil as the primary fat source
  •     Low milk consumption, with yogurt and cheese being preferred
  •     Fish and poultry are the primary animal proteins, being wild-caught and free roaming, respectively
  •     Eggs are enjoyed frequently – up to 4 per week
  •     Sweets are typically fruit, enjoyed a few times per week
  •     Red meat eaten a few times per month
  •     Wine is enjoyed in moderation with meals

The Mediterranean Diet: One of The Healthiest Diets On Earth

It’s important to remember that in addition to their great diet, Mediterranean cultures also:

  • Enjoy meals with friends and family
  • Spend significant time outdoors soaking up the Mediterranean sunshine
  • Engage in regular physical activity

So be sure to include these healthy habits into your lifestyle too!

arugula chicken salad

Arugula Chicken Salad with Olives & Pecans

Who says a brown bag lunch has to be -boring? This organic, balsamic-drizzled Arugula Chicken Salad will perk up your midday and provide you with satiating nutrients that will keep you feeling full until dinner. And because arugula is a member of the cruciferous family of veggies (which also includes broccoli, cauliflower and kale), it also provides powerful cancer-fighting nutrients. Arugula … [Read more...]

healthy lamb burgers recipe

Lamb Burgers with Kalamata Olives and Mint Gremolata

When you think of a burger, lamb may not immediately come to mind. But it should! Not only does lamb make for a moist and juicy burger. It's packed with nutrition too. Lamb Burgers: The "Supermeat" You're Not Eating In fact, just four ounces of lamb provides an excellent source of five key nutrients - including 49% of the RDA for cancer-fighting selenium and 41% of the RDA for heart-healthy … [Read more...]

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Mediterranean Stuffed Chicken Breasts

Mediterranean Stuffed Chicken Breasts Recipe   Print Prep time 15 mins Cook time 45 mins Total time 1 hour   Serves: 4 Ingredients 2 -8oz. breasts organic pasture-raised chicken 2 oz. organic goat cheese 1 tsp. organic dried rosemary ¼ c. organic chicken broth ½ tsp. freshly ground black pepper 1 Tbsp. organic red wine vinegar 2 whole organic … [Read more...]

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Simple Greek Salad

Simple Greek Salad Recipe   Print Prep time 10 mins Cook time 10 mins Total time 20 mins   Serves: 4 Ingredients 3 Tbsp. organic lemon juice 1 tsp. organic extra virgin olive oil 1 c. sliced organic cucumber (peeled) 1 ½ c. cherry tomatoes, halved ¾ tsp. dried organic oregano 6 c. shredded organic romaine lettuce 8 large organic Kalamata olives 1 c. sliced … [Read more...]

Salmon Dinner

Pan Roasted Wild Salmon with Olives (Dairy Free)

Pan Roasted Wild Salmon with Olives (Dairy Free) Recipe   Print Prep time 15 mins Cook time 15 mins Total time 30 mins   Serves: 4 Ingredients ¼ tsp. Celtic sea salt 16 small organic Kalamata olives 2 Tbsp. fresh organic basil leaves, thinly sliced 1 Tbsp. organic avocado oil ½ tsp. freshly ground black pepper 24 oz. wild Alaskan salmon … [Read more...]

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Sardine Salad Nicoise

Sardine Salad Nicoise Recipe   Print Prep time 10 mins Cook time 25 mins Total time 35 mins   Serves: 4 Ingredients 2 cans Wild Planet Sardines in Spring Water 6 Tbsp. organic extra virgin olive oil 16 small organic black olives, cut into halves 8 c. organic mixed greens 4 Tbsp. organic red wine vinegar 16 organic grape tomatoes ½ small organic red onion, … [Read more...]

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Lamb Burgers with Herbs

Lamb Burgers with Herbs Recipe   Print Prep time 10 mins Cook time 25 mins Total time 35 mins   Serves: 6 Ingredients ¼ c. fresh parsley, chopped ½ tsp. Celtic sea salt 1 ½ pounds grass-fed ground lamb 2 cloves organic garlic, minced ¼ c. chopped organic red onion ½ tsp. freshly ground black pepper ½ tsp. dried organic oregano … [Read more...]

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Greek-Style Chicken Breasts

Greek-Style Chicken Breasts Recipe   Print Prep time 20 mins Cook time 60 mins Total time 1 hour 20 mins   Serves: 4 Ingredients 2 Tbsp. organic extra virgin olive oil 10 small organic kalamata olives, halved 4 oz. organic feta cheese, crumbled 4 whole organic lemons, half sliced and half juiced 2 -8oz. breasts pasture-raised chicken with skin 4 cloves organic … [Read more...]

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Chicken Braised in Red Wine with Mushrooms

Chicken Braised in Red Wine with Mushrooms Recipe   Print Prep time 20 mins Cook time 60 mins Total time 1 hour 20 mins   Serves: 4 Ingredients ½ tsp. Celtic sea salt ½ tsp. freshly ground black pepper 2 Tbsp. organic butter 1 c. organic dry red wine 4 legs pasture-raised chicken 1 Tbsp. organic avocado oil 4 whole organic shallots, finely chopped 1 … [Read more...]

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Poached Salmon Spinach Salad

Poached Salmon Spinach Salad Recipe   Print Prep time 30 mins Cook time 30 mins Total time 1 hour   Serves: 4 Ingredients ¼ tsp. freshly ground black pepper 3 medium organic tomatoes, roughly chopped 1 Tbsp. flat-leaf parsley, chopped 1 c. organic white wine 2 Tbsp. organic extra virgin olive oil 8 oz. organic fresh spinach ¼ tsp. Celtic sea salt … [Read more...]

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