12 Mediterranean Diet Recipes for Delicious and Healthy Eating
November 2024
1. Sheet-Pan Chicken Thighs with Brussels Sprouts & Gnocchi
Let's kick off our Mediterranean culinary journey with a dish that's as easy as it is delicious.
Did you know that Brussels sprouts are packed with vitamin K and vitamin C? These nutrients are essential for bone health and immune function, making this dish not only tasty but also incredibly nutritious. Plus, the use of chicken thighs ensures a juicy and flavorful protein source.
For an extra burst of flavor, consider adding fresh herbs like rosemary or thyme to your sheet-pan meal. They complement the Mediterranean spices beautifully.
2. Egg Sandwiches with Rosemary, Tomato & Feta
Breakfast just got a Mediterranean makeover with these hearty egg sandwiches.
Eggs are a fantastic source of high-quality protein and essential nutrients like choline, which supports brain health. Combined with the antioxidants found in tomatoes and spinach, this breakfast option is both satisfying and nourishing.
Toasting the bread before assembling your sandwich adds a delightful crunch and helps prevent sogginess from the juicy tomatoes.
3. Mushroom & Tofu Stir-Fry
For a quick and easy weeknight meal, look no further than this mushroom and tofu stir-fry.
Tofu is an excellent source of plant-based protein and contains all nine essential amino acids. It's also rich in iron and calcium, making it a great addition to a balanced diet. Pairing it with mushrooms, which are high in antioxidants, creates a nutritious and satisfying meal.
Try using flavored tofu, such as teriyaki or sesame, to add an extra layer of taste to your stir-fry.
4. Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
This grain bowl is a vegetarian delight, packed with plant-based protein and flavor.
Quinoa is a complete protein, meaning it contains all the essential amino acids our bodies need. Combined with chickpeas, which are high in fiber and protein, this dish is both filling and nutritious.
Prepare a batch of these grain bowls and store them in the fridge for quick and healthy lunches throughout the week.