10 of the healthiest Mediterranean recipes
Find out what makes the Mediterranean diet so good for you and try our healthiest recipes using ingredients such as olive oil and fish
The Mediterranean diet is well-known as one of the healthiest in the world. If you've ever been to a country in the Mediterranean – such as Italy, France, Greece or Spain – you'll know why. The diet consists of whole unprocessed foods, fresh fruits and vegetables (usually seasonal), minimal refined carbs, less meat and dairy with some fish for protein, although the diet is mostly plant-focused. Fibre-rich beans and pulses are plentiful, as are healthy fats from avocado, nuts and olive oil. While heavy drinking is avoided, small amounts are accepted, especially red wine.
While it's called the Mediterranean diet, it's not about cutting out or limiting, it's more a set of guiding principles that influence how you choose and prepare your meals. Although it's important to note that what makes it so healthy is not just adopting one or two elements, it's the combination of them all. If you're consuming a lot of processed foods, for example, but eating fish, you will benefit somewhat but you won't get the full effects of the diet.
Feeling inspired? We have lots of healthy Mediterranean recipes and below we've picked 10 of our healthiest recipes made with ingredients such as extra virgin olive oil, fresh fruit and vegetables, oily fish and wholegrains.
Next, read up on foods which boost your brain power, how to lose weight healthily and why eating 30 plant foods a week is so good for you. Plus, see our heart-healthy recipes and healthy fish recipes.
What foods to eat on a Mediterranean diet
There are no strict ‘rules,’ but foods commonly found in a Mediterranean-style diet include:
- Olive oil, especially extra virgin oil
- Unsalted nuts and seeds including walnuts, almonds and pine nuts
- Oily varieties of fish such as sardines and mackerel
- Seafood such as prawns, squid and mussels
- Poultry
- Chickpeas, lentils, peas and beans
- Wholegrain wheat, rice, oats and pasta
- Fruit including avocado, tomatoes, pomegranate and berries
- Greek yogurt
- Eggs
- Green leafy vegetables as well as courgettes
- Starchy vegetables like sweet potatoes and sweetcorn
- Herbs such as basil, oregano, dill and rosemary
Health benefits of the Mediterranean diet
Research shows that the Mediterranean diet may reduce the risk of developing conditions like type 2 diabetes, high blood pressure and high cholesterol, which are all risk factors for heart disease. Those who follow it may be less likely to put on weight and live a longer life. In fact, it's the diet followed in two out of the five 'blue zones' locations where people are said to live the longest. There are also an abundance of brain healthy foods like olive oil, fish, nuts and legumes.
10 healthiest Mediterranean recipes
Avocado panzanella
Whip up this colourful avocado and bread salad in minutes and enjoy for a light lunch. Avocados contain the healthier, mono-unsaturated variety of fat, which research suggests helps protect against heart disease. They are also rich in gut-healthy fibre and contribute to feelings of fullness.
Sardine tomato pasta with gremolata
Enjoy our crowd-pleasing pasta with sardines and crunchy gremolata. Sardines are an oily variety of fish so contain omega-3 fatty acids which have been shown to help cholesterol levels and high blood pressure, thereby reducing the risk of heart disease. It also has anti-inflammatory benefits, which contribute to healthy joints.
Roast sea bass & vegetable traybake
For a healthy no-fuss dinner, try this all-in-one Italian-style bake with crispy potatoes, roasted peppers and olives. The dish uses extra virgin olive oil which is rich in protective plant chemicals called polyphenols as well as vitamin E.
Steak, roasted pepper & pearl barley salad
The Mediterranean diet isn't heavy on the red meat. However, on the rare occasion you do have it, be sure to serve with plenty of wholegrains and vegetables to up the nutrients in your meal. Here, steak sits atop a salad packed with yellow and red peppers, onion and healthy grains.
Lighter chicken cacciatore
This lighter take on classic Italian 'hunter's stew' combines chicken and mushrooms with a rich, herby tomato sauce. Protein is an important component of the Mediterranean diet as research suggests that eating enough contributes to healthy aging, increased feelings of fullness and prevents age-related health issues.
Tomato & courgette stew
Instead of refined (white) carbohydrates, serve up a side of slow-cooked courgettes and tomato with basil, garlic and Parmesan cheese. You'll get a good dose of fibre, as well as heart-healthy potassium from the tomatoes.
Layered aubergine & lentil bake
Puy lentils bulk out this low-calorie vegetarian bake with mozzarella cheese, tomato sauce and roasted aubergines. High in fibre and a great source of plant-based protein, lentils are filling and provide slow-release energy which doesn't cause blood sugar levels to spike.
Fish parcels with romesco sauce & veg
Romesco sauce is made from peppers, almonds, chilli and garlic. Serve with steamed white fish and cauliflower for a nutritious meal that's low in calories yet high in protein. The fibre in cauliflower supports a healthy gut, while sulforaphane protects against heart disease.
Quick chicken hummus bowl
Make our healthy chicken and hummus salad bowl for a delicious budget lunch option. It can be thrown together in just 10 minutes and delivers three of your 5-a-day.
Quick and easy fish stew
This simple, speedy and healthy one-pot is packed with white fish fillets, king prawns, a rich tomato sauce and enough veg to count for 3 of your 5-a-day.
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