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Explore Mediterranean diet recipes made by registered dietitians. We include Mediterranean foods including vegan, vegetarian, and gluten-free options.
Strawberries and tomatoes are an unexpected yet super flavorful combination in this refreshing summer salad adapted from Cooking Light! Not only do strawberries and tomatoes add a pop of flavor but they also add a lot of inflammation-fighting antioxidants to this...
This Farro and Wild Mushroom Gratin is inspired by a Southern Living recipe. Our spin on this classic recipe utilizes whole-wheat breadcrumbs instead of traditional breadcrumbs. Using whole-wheat breadcrumbs is a simple swap and a great way to lighten up any recipe...
This recipe is the perfect lighter variation of a traditional jambalaya. We love this version by 40 Aprons. Instead of rice, use cauliflower rice, which lowers the overall calorie content and adds in additional fiber, vitamins and minerals. The bell peppers add flavor...
This is a satisfying and filling afternoon snack that will give you the energy needed to power through the rest of your day and avoid the dreaded afternoon crash! Nuts and seeds are a great snack option, providing filling protein and healthy fats. Dried fruits are a...
This minestrone soup is a favorite in my house as soon as there is the slightest chill in the air! Adapted from a recipe found in Ina Garten's Barefoot Contessa cookbook, we boosted the nutritional content of this soup by adding kale and using a whole grain in place...
I grew up enjoying bourbon-pecan tassies every year around the holidays. They will forever remind me of the holiday season. This is one of my all-time favorite bourbon-pecan tassie recipes from Cooking Light. Cutting out all sweets from your diet always backfires....
A hearty helping of berries is a bright and flavorful way to start your day with fiber, vitamins, and antioxidants. We love pairing this berry reduction with bulgur, a whole grain that is high in fiber and antioxidants. Bulgur is a nice alternative to oatmeal on days...
This warm brussels sprout and pear salad is bursting with fall flavors! This would make a great side at Thanksgiving or any special holiday meal. Brussel sprouts are rich in antioxidants which can help prevent cancer and reduce inflammation within the body. Pears...
This Pumpkin Curry Soup is a light and delicious starter to any fall or winter meal. It comes together so simply, making it a great meal for entertaining or for serving on busy weeknights. This delicious soup is made with rich curry spices, onions, and pumpkin puree....
This is a favorite fall dish that is packed with nutrients and flavor. The lentils and cauliflower in this dish provide a great source of fiber and protein while the mushrooms add a healthy dose of micronutrients and antioxidants. Incorporating more meatless meals...
This checklist provides the exact first steps to take to transition to the Mediterranean Diet.
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