In Mediterranean cuisine, healthy foods have long been celebrated, such as vegetables, fruit, fish, legumes, whole grains, nuts, seeds, and olive oil, while processed and refined foods are avoided. It has been acknowledged that the diet of Mediterranean countries reduces the risk of cardiovascular diseases like high blood pressure and heart disease, as well as depression and dementia. Most importantly, it’s delicious.
Are you looking for ways to incorporate more Mediterranean dishes into your menu? We’ve rounded up 10 of our favorite Mediterranean diet recipes, from pomegranate-glazed salmon to air fryer eggplant parm.
Pomegranate Molasses Glazed Salmon
An elegant meal doesn’t have to take hours of prep before it lands on your plate. Simply glaze salmon fillets with sweet pomegranate molasses, a syrup that’s popular in Mediterranean and Middle Eastern cuisine, and serve it alongside grilled vegetables for a meal that goes from kitchen to table in 20 minutes.
Sweet Potato Shakshuka
One of the Mediterranean’s most iconic dishes, this shakshuka recipe uses a sweet potato base to cook the eggs in rather than the usual tomato-pepper combo. While it calls for a drizzle of melted sriracha butter before serving, consider harissa paste instead for a burst of North African flavour.
Grilled Stuffed Zucchini Boats
When you have an abundance of summer zucchini, fire up the grill and make this flavour-packed vegan dish that will please everyone at your dinner table. Fill your zucchini boats with a mixture of lentils and brown rice along with sweet, roasted cherry tomatoes.
Grilled Ontario Peaches with Burrata and Mint
Ripe, grilled peaches are combined with creamy burrata, fresh mint and pistachios in an impressive dish that works equally well as a side, appetizer or even dessert. Serve it warm, topped with a drizzle of balsamic vinegar, olive oil and honey.
Healthy Moroccan Olive and Orange Chicken
Sweet, spicy and earthy, this Moroccan dish combines chicken thighs with sliced oranges and briny green olives served on a bed of rice. It’s a hearty, comforting meal that’s ideal when the temperature begins to drop.
Brothy, Herbaceous White Beans
A simple yet versatile dish that can be enjoyed as a stew or a dip, combine creamy white beans with the herbs in your crisper and homemade vegetable broth. Enjoy it topped with freshly grated Parmesan and toasted sourdough bread.
This recipe makes cauliflower the main attraction by filling it with creamy halloumi cheese before roasting it to golden perfection. Finish it with homemade tahini and hot sauce or use store-bought if you’re short on time, and don’t forget a sprinkling of pomegranate seeds and pine nuts before serving.
Ratatouille may sound like a complicated dish to prepare, but this favourite from the South of France is surprisingly easy. Combine a bounty of sliced summer veggies like eggplant, zucchini, tomato and summer squash in a cast iron skillet for a beautiful, bubbly stew that will quickly become a family favourite.
Cocoa-Rubbed Fish With Fresh Oranges and Crunchy Benne Seeds
Fatty fish are a staple of the Mediterranean diet because they’re lean sources of protein and contain high levels of omega-3 fatty acids. This recipe calls for catfish (which is also rich in omega-3s) but you can easily use salmon or snapper instead. Unsweetened cocoa gives it an earthy layer of flavour while the oranges add sweetness.
Air Fryer Eggplant Parmesan
With an air fryer, you can prepare this delicious, lightened up Italian classic in a fraction of the time as the traditional recipe, making eggplant rounds that are crispy on the outside yet tender on the inside. Top them with your favourite marinara sauce and grated mozzarella cheese, and finish with a sprinkle of Parmesan.