The ingredients used in countries around the Mediterranean, such as fragrant olive oil and luxurious seafood, are perfect for the summer table. Whether you’re following the Mediterranean diet – which draws inspiration from the cuisines of Greece and neighbouring countries – or merely seeking delicious ways to eat healthy, it’s time to bring these sun-soaked delicacies into your kitchen to enjoy.
Olive Oil Poached Tuna
A slow bath in olive oil keeps fresh tuna steaks moist, and avoids the dangers of overcooking. Garlic and rosemary are key components in this diet, lending strong complementary flavours without adding excessive salt.
Savoury Yogurt Bowl
A pretty and trendy meal in a bowl is packed with a cornucopia of global flavours, from tahini and cumin to Icelandic-style yogurt (typically made with low-fat milk and strained) and roasted salted fennel seeds (pick them up at an Indian or Middle Eastern grocery store or online). Chickpeas, cucumber and red wine vinegar ground this dish in the Mediterranean, and all the vegetables and nuts make it perfect for this diet.
Cioppino is an Italian classic for a reason, with a slight licorice undertone from the fennel and fragrant fish stock and white wine contributing to a delicious tomato broth. It’s also chock full of Mediterranean diet approved seafood and shellfish, and is pretty flexible, so choose the product that looks best at the store that day.
Mediterranean Orzo Salad
Here’s another take on an orzo salad, this one from The Pioneer Woman, who adds chickpeas for extra heft, and two types of grape tomatoes for pops of yellow and red.
Mediterranean-Style Stuffed Portobello Mushrooms
Meaty mushrooms get stuffed with a variety of vegetables, including zucchini, bell pepper and eggplant, resulting in a simple meal suitable for vegans. Crushed tomatoes keep things saucy, and a layer of Panko bread crumbs adds a little bit of crunch without too many carbohydrates.
Get the recipe for Mediterranean-Style Stuffed Portobello Mushrooms
Instant Pot Greek Chicken Bowls
Pull out the Instant Pot for these simple bowls, ready in 30 minutes. Stretch boneless, skinless chicken breast (an ingredient acceptable to the Mediterranean diet if used occasionally) further with couscous, feta and hearty Greek yogurt.
Grilled Radicchio and Shrimp Salad
Put a slight char on bitter radicchio on the grill and it mellows into smoky caramelized tastiness. Tossed with plenty of olive oil and fresh parsley, this salad is a complete and simple dinner that’s ready in no time.
Just Add Water Vegetarian Curried Couscous
For dinners on the go, this “just add water” couscous is a meal in one. Thanks to curry powder and harissa for added spice, this simple dish is way better for you than anything you can get at the drive through.