The Mediterranean diet has been associated with improved health including reduced risk of heart disease. Mediterranean recipes feature lots of vegetables, fruits, beans, wholegrains, nuts, fish and olive oil.
RELATED: Get the full list of Mediterranean foods.
Mediterranean diet considerations
Even if you can’t live in the Greek isles, you can eat as if you do by simply...
- Learning to cook with olive oil instead of butter.
- Enjoying a wide range of vegetables with every meal.
- Eating legumes (such as chickpeas and kidney beans) and wholegrains.
- Consuming at least two serves of fish a week (oily fish, such as tuna or salmon, is best for a dose of heart-healthy omega-3 fatty acids).
- Serving up red meat only one or two times a week.
- Choosing fresh fruit every day and nuts for snacks.
- Dolloping on 99% fat-free plain yoghurt for healthy bones and protein.
- Saving sweets for special occasions.
Quick tip: If you’re trying to cut back on salt, substitute reduced-salt products such as sauces, stocks and canned vegetables in our recipes. You can also omit seasoning the recipe with salt during cooking and at the table.
Mediterranean mains
The key ingredients of Mediterranean cuisine include olive oil, protein-rich legumes, fish, fruits and vegetables.
Mediterranean starters and dips
Mediterranean salads
These Mediterranean salads are packed with fresh vegetables such as cucumbers, tomatoes and herbs.