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5 Healthy Mediterranean Dinner Recipes

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The Mediterranean diet first gained attention in the 1960s when researchers noticed that people living in countries like Italy and Greece were much healthier than Americans, and that Mediterranean cultures had lower instances of heart disease and other chronic illnesses that were on the rise in the U.S.

Numerous studies have shown  that a diet made up of traditional Mediterranean cuisine can aid in weight loss, help prevent heart disease, stroke, type 2 diabetes and premature death. In fact, a study conducted on over 1.5 million healthy adults demonstrated consuming a Mediterranean diet was associated with several appealing outcomes:

  • Lower risk of death from heart disease,
  • Fewer cancer-related deaths,
  • Reduced incidence of Parkinson’s,
  • Reduced incidence of Alzheimer’s diseases.

Many Mediterranean recipes are easy to prepare. They require simple ingredients that you can find in any market like fresh veggies, olive oil, and meat or fish.

Here are five awesome dinner ideas from our favorite Mediterranean food blogs.

1. Greek Stuffed Tomatoes With Meat And Rice

stuffed-tomatoes

This dish from the Greek cuisine blog Lemon and Olives is the perfect dinner for tomato lovers. Cooked tomatoes are a good source of the nutient lycopene, a powerful antioxidant that may protect your cells from damage.

Serves 4 to 5

Ingredients:

  • 8 to 10 large tomatoes
  • 1 lb ground beef
  • 1 large onion diced
  • 1 zucchini cut into large pieces
  • ½ cup rice
  • ½ cup parsley, diced
  • 1 teaspoon oregano
  • 2 garlic cloves, pressed
  • ½ cup chicken broth
  • 1 tablespoon tomato paste
  • Salt
  • Pepper
  • Olive oil

For cooking instructions, visit Lemon and Olives.

2. Lamb Loin Fillets And Rosted Root Vegetables

lamb

This succlent lamb entree from The Mediterranean Dish, combines lamb with colorful roasted root vegetables and a sweet but subtle apricot raisin and brandy compote.

Serves 6

Ingredients for the Roasted Root Vegetables:

  • 1 russet potato, peeled, washed, dried sliced into batons
  • 1 sweet potato, peeled, washed, dried, sliced into batons
  • 3 bulk carrots, peeled, washed, dried, sliced into batons
  • ½ large red onion, sliced (1/4 inch-thick slices)
  • 3 to 4 beets, peeled washed, dried, sliced into batons
  • 8 whole garlic cloves, peeled
  • Olive oil
  • Salt and pepper
  • 6 springs fresh thyme

Ingredients for Apricot and Raisins Compote with Brandy and Wine:

  • 4 to 5 roasted garlic cloves, lightly crushed
  • 1 cup dried apricots
  • 2 tbsp raisins of any kind
  • 1 spring fresh thyme
  • ½ cup dry white wine
  • ½ cup brandy
  • 1 tbsp butter, softened
  • ½ cup vegetable broth
  • ¼ tsp ground cinnamon
  • 2 whole cloves, optional
  • pinch of ground green cardamom
  • pinch of Aleppo pepper or cayenne pepper
  • Salt

Ingredients for the Merino Lamb Loin Fillets:

  • Olive oil
  • 4 Silere merino lamb loin fillets
  • Salt and pepper
  • ½ cup chopped fresh parsley leaves for garnish

Vist The Mediterranean Dish for cooking instructions.

3. Greek Style Beans With Tomato Sauce And Feta Cheese-Fasolia Yiahni

beans-cheese

This bean recipe from the Greek cooking blog Olive Tomato is an ideal entree for vegetarians who are trying to eat a Mediterranean diet. The beans and feta cheese are an excellent source of meatless protein.

Serves 4

Ingredients:

  • 1 cup of dry beans
  • 1 large onion
  • 1 garlic clove minced
  • 2 to 3 tablespoons olive oil
  • 1 cup chopped tomatoes
  • Salt and pepper
  • Parsley

For cooking instructions, visit Olive Tomato.

4. Swordfish Souvlaki with Lemon-Olive Marinade

swordfish

This swordfish fish recipe from Greek cooking expert Diane Kochilas is a great Mediterranean diet-friendly recipe for a summer cookout.

Ingredients:

  • 10 pitted Greek green olives, very finely chopped
  • 1 large garlic clove, minced
  • ½ teaspoon grated lemon zest
  • 1 cup extra-virgin Greek olive oil
  • ¼ cup fresh, strained lemon juice
  • Freshly ground black pepper to taste
  • 1 ½ pounds skinless, boneless swordfish steaks or steaks cut from another firm-fleshed white fish, such as halibut or cod, cut into 16 equal-size cubes
  • 16 bay leaves
  • 4 medium-size red onions, peeled and quartered
  • 16 cherry tomatoes

Vist Diane Kochilas’s website for cooking instructions. 

5. Whole Garlic Rosemary Roasted Chicken

paleo-chicken

This roasted chicken recipe from attorney and food blogger Nicole Ziccarelli of Mediterranean Baby will impress your dinner guests but it’s actually very easy to make.

Ingredients:

  • 1 5-6 lb. organic whole chicken
  • 3 tbsp. butter
  • 1 large sprig fresh rosemary
  • 6 garlic cloves, peeled and halved
  • 1 lemon, halved
  • Salt and pepper
  • 1/2 cup dry white wine

Visit Mediterranean Baby for cooking instructions.

Turning your dinner into a Mediterranean feast is a great way to incorporate the Mediterranean diet into your life.  If you’re ready to explore the fresh and flavourful world of Mediterranean cooking, try one of these dishes tonight!

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