It’s rare that a popular diet is not accompanied by its fair share of doubters and critics, skeptical of the benefits and quick to point out possible risks. If one such plan has remained relatively free of controversy, however, it is the Mediterranean diet. Advocating a high intake of olive oil, legumes, fruits, vegetables and moderate consumption of fish and dairy products — not to mention seven glasses of red wine per week — the diet is low in saturated fat and high in dietary fiber.
Reported benefits from numerous studies include a decrease in heart disease, as well as a reduction in cancer rates and increased life span. Still not convinced? Pop in the movie 300 tonight. Yeah, that’s the diet hard at work right there. We have rounded up 28 of our best Mediterranean recipes to help you stay healthy this winter. You can choose the wine yourself.
Veggies packing the addictive powers of pistachios
There's no recipe that British cookbook author and TV host Nigella Lawson can't handle, which is why we were particularly excited to receive her new book. These pistachio pesto-coated green beans just made us very excited to eat our vegetables.
Try out this warm, hearty soup, perfect for winter
We're working our way through The Clean Plates Cookbook — recipes using fresh, healthy, sustainable-but-not-out-of-reach ingredients. This warming winter tomato soup is easy to pull off and is perfect for those winter tomatoes you wouldn't dare eat raw.
A vegetarian tartare recipe that doesn't miss meat
Leave it to a renowned chef to take a classic French dish, render it meatless and make it look better than the original. Such is the case with Tyler Florence's Beet Tartare, from his new cookbook we're working our way through. If you've never loved beets but are willing to give them a fair second chance, now's a very good time.
A recipe for pesto with cilantro instead of basil
The Marconas add enough richness and body to this cilantro pesto that I leave out the cheese. The flavor of the almonds comes through better and the sauce tastes fresher and greener — an exciting accent to a bean soup or an omelet.
A simple vegetable side dish bursting with flavor
It’s hard to believe so much comes from such a simple recipe, but broccolini with just a few ingredients makes for a salty, savory side with bold flavor. The dish goes well with a creamy main or a roasted meat.
A versatile eggplant recipe for fall
Baba ganoush and hummus are pretty much like brothers who could agree on everything except chicks. Well, chickpeas. If you switch out hummus' chickpeas with eggplant, the result is a silky, tangy spread you'll be enjoying by the spoonful. Like hummus and tzatziki, baba ghanoush works as a dip, spread and even just straight up as a healthy side.
A healthy salad with bold flavors and fresh squid
Chef Laurence Edelman loves making, eating, and serving this squid salad for the simplest of reasons: it’s healthy, textural, and delicious. He says, "This dish tastes and feels authentic to the sea and authenticity is always front and center at Left Bank."
A simple vegetarian side dish with a spicy kick
I like to present rapini (another name for broccoli rabe) as a really straightforward dish. Blanch rapini or broccoli, or any green in the broccoli family, in salted boiling water for less than a minute depending on thickness. Toss in olive oil, a little Fresno chile or red pepper flakes, and the grated zest and juice of a lemon or Meyer lemon if you can get it.
Say hi to yogurt sauce, your new go-to condiment
See that jar of mayo in your fridge? You might as well toss it. One second thought, you may as well throw away every bottled condiment in your fridge because while they had a good run, tzatziki works on absolutely everything from doner sandwiches to stuffed burgers and salads.
Two in-season ingredients for one refreshing salad
This is a great summer salad when both tomatoes and peaches are in season. It has a nice balance between sweetness and acidity of the tomato and peach and the saltiness of the goat cheese.
A hearty Moroccan salad makes a perfect side dish
Morocco's most classic cooked salad, zaalouk, is surely its most popular. This dish can be served cold, warm or at room temperature. For a smoky flavor, stir in some chopped, flame-roasted sweet green Italian or bell peppers.
Greek-style free-range eggs baked in a clay dish
The trick here is using the freshest eggs you can find — your local farmer's market definitely has them — as well as ripe summer tomatoes for the sauce. The result is a healthy, filling and, quite frankly, impressive brunch.
A recipe for sardines, the great sustainable fish
Sardines are quick-cooking, versatile, sustainable and tasty! This is finger food at its best, perfect for outdoor cooking and eating.
With cannellini beans and a watercress vinaigrette
The popularity of octopus may be fledgling in the U.S., but in countries like Japan and Greece, the octopus has long held a position of seafood glory primarily for its texture. Our writer Jason Kessler contends that we are entering the golden age of sorts.
Tender octopus over potatoes with herb aioli
The hardest part of making this recipe is waiting for the octopus to cook. The great thing is, you're under no obligation to hang out while that's happening. Roast the tomatoes for the tomato jam ahead of time (like maybe while you're waiting four hours for your octopus to tenderize) and focus on presentation for a first course that will truly impress your dinner guests.
An easy new fish recipe in 20 minutes or less!
It may look like you're eating any other fillet of fish, but when it comes to skate, it's all about wings. They're not actually the wing of the fish or even a fish at all (see: Buffalo wings), but the enormous pectoral fin of a shark known as skate. Once the leathery skin is wrested off, you're left with a meaty, flavorful piece of fish that takes well to simple preparations.
A warming soup recipe starring sustainable fish
This soup's selling points are its gutsy rusticity, its ease of preparation and its affordability compared to the expense that so many fish soups can run up. Dish it up with hearty slabs of grilled, coarse-textured bread, splashed with olive oil.
Bringing culture to your table recipe by recipe
The anise flavor of the fennel bulb is mild and adds a hint of licorice to the delicately seasoned vegetables in this dish. Feta cheese adds a delicious tangy note while boosting the protein content. Make this delicious, healthy vegetarian dish as an entree or a side any weeknight when you're strapped for time.
Salade Niçoise: Packed with what you crave
When you feel like you should eat a salad but don't necessarily want to, turn to the signature lunch of southern France that is salade niçoise. Packed with healthy protein from canned or seared tuna and hard-boiled eggs and chock full of tasty veggies, this salad is sure to leave you satisfied.
A mayo-free salad perfect for your party
Looking to replace potato salad with a healthier side? Brown rice salad is great for large gatherings and it’s good for you. This dish delivers tons of fresh vibrant flavors, not to mention looking great in a spread. We made this with brown rice but feel free to substitute your grain of choice.
Yes, it's a salad that's made on the grill
Grilled radicchio might sound strange, but certain greens — and reds, like radicchio — do great on the grill. This bitter lettuce is sturdy enough for the high heat, and when the leaves char it becomes a killer side dish for grilled chops or an awesome base for a simple salad like this one.
Roasted chicken teams up with spinach pesto
Strozzapreti, “priest strangler” in Italian, are fun, twisty short pasta. Other short types, like farfalle, fusilli, orecchietti, and rotelle (“wagon wheels”) work well here, too. The combination of spinach and basil makes for a healthy, bright green pesto, and ricotta salata—a fresh-tasting, mildly salty cheese—adds a slightly nutty touch.
A vegetarian side dish that rocks
Quinoa has been a staple grain in Peru for centuries. Highly nutritious, it is a complete protein that is high in iron and fiber, and it has a very mild flavor that complements anything it is paired with. And, when you consider that it cooks in only 15 minutes, you understand why it’s called the “gold of the Incas."
A hearty vegetarian dish that any man would love
Rice once ruled the river marshes outside colonial Charleston, and risotto is kin to our traditional low-country pilau. Classic risotto is made with Arborio rice, originally found in Italy’s Po Valley but now grown in Texas. I also load in ratatouille-style vegetables from my own farm. Your local green market should be just as plentiful.
A savory Niçoise chickpea pancake
Socca is a savory, peppery pancake made with chickpea flour. Served piping hot at several establishments along the winding, narrow streets of Old Nice, France, it goes great with a cold beer or a glass of rosé wine. The key ingredient, chickpea flour, can be a little tricky to find. Once you’ve got that, though, the rest of our simple socca recipe is easy.
Bold flavor for pasta dishes or sandwiches
This tangy flavor can completely overhaul your typical sandwich or pasta salad. It's quick and easy to make and will last in the fridge for up to 6 weeks.
Fresh herbs make this grain-based side dish awesome
Farro is an ancient grain with a naturally nutty flavor and toothsome, chewy texture. You should be able to find it at health food stores and specialty or Italian grocers. If not, you can substitute wild rice for this recipe. Serve alongside grilled lamb chops or pan-seared halibut.
A favorite dip or spread heats up
This creamy garlic and jalapeño hummus is not for date night. The intensity of the garlic insists that this dip or spread be used only in very familiar company. The freshness of parsley and the warmth of green chilies amp up the flavor here, making grilled vegetables, meats, or even just plain pita bread taste better.
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