Olive oil, fish, whole grains, vegetables
The Mediterranean diet draws from the traditional eating habits of countries bordering the Mediterranean Sea. It emphasizes heart-healthy fats like olive oil, abundant vegetables, legumes, whole grains, and seafood, while minimizing red meat and processed foods. Decades of research link it to reduced cardiovascular disease and longer life expectancy.
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Roasted chicken marinated in lemon, garlic, and fresh oregano over golden potatoes
Silky homemade hummus topped with olive oil, paprika, and fresh herbs
Flaky cod nestled in a rich tomato and olive sauce with capers and olives
Pan-fried shrimp in a spiced tomato sauce with crumbled feta cheese
Crispy pita croutons with cucumber, tomato, radish, and sumac dressing
Bell peppers filled with herbed rice, pine nuts, and sun-dried tomatoes
Flaky phyllo pastry filled with spinach, feta, and dill
Creamy cannellini beans simmered with rosemary, garlic, and lemon zest
Bulgur wheat with mountains of fresh parsley, mint, tomato, and lemon
Whole sardines charred on the grill with a fresh herb and garlic sauce
Layers of spiced lamb, roasted eggplant, and creamy béchamel
Creamy burrata cheese over heirloom tomatoes, fresh basil, and aged balsamic
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