Must-Try Healthy Mediterranean Cuisine

Jumpstart Healthy Living through These Suggested Mediterranean Food Recipes

Mediterranean Food Recipes

Mediterranean cuisine is one of the most interesting culinary traditions that one will ever come across. It is not brought about by a specific group of ethnic people, nor is it governed by a single culture. Mediterranean cooking is a label used to describe the culinary trends of the people who live around the Mediterranean Sea.

Climate, conquests, and geographic location were all major elements that shaped this particular cuisine. Despite the common belief that Mediterranean meals are solely dominated by the three main ingredients—oil, bread, and wine—books like Elizabeth David’s A Book of Mediterranean Food has proved us otherwise. The Mediterranean food list is so vast, just like the Mediterranean Sea, and full of flavor, aroma, and spice.

Good thing is that, you won’t even need to jump on a plane and go to the Mediterranean to get a taste of their sumptuous dishes. Below are Mediterranean-inspired meals that you can easily put together in the convenience of your kitchen. They are healthy, easy to prepare, and definitely budget-friendly.

Marinated Feta and Olives

Marinated Feta and Olives
If you want a quick energy boost in the morning, try this olives and feta marinated in lemon, rosemary, and garlic. Serve with your favorite warm slices of crusty baguette or flatbread-style crackers.


1 cup, sliced Kalamat or mixed Greek pitted olives

½ cup, reduced-fat and diced feta cheese

Juice and zest of a lemon

2 tablespoons of olive oil

1 teaspoon of rosemary, finely chopped

A dash of crushed red pepper

2 cloves garlic, chopped

Ground pepper 


In a medium bowl, combine feta cheese, olives, lemon juice and zest, oil, garlic, red pepper, and rosemary. Grab ground pepper and sprinkle on top to taste. Enjoy. If you have some food left, cover, refrigerate, and consume for up to one day.

Tortellini Primavera

Tortellini Primavera
This delicate tortellini and fresh vegetable pasta is for those days when you have more than twenty minutes to spare. However, if you are in a hurry, you can save time by using frozen vegetables instead of fresh ones.


1 14-ounce chicken broth

1 16-ounce package frozen cheese tortellini

1 tablespoon of olive oil

2 tablespoons all-purpose flour

3 cloves garlic, chopped

1 tablespoon of fresh tarragon, chopped

¾ cup shredded Parmesan cheese

⅛ teaspoon salt

4 cups chopped vegetables


Boil water in a large pot while whishing flour and broth in a mixing bowl. Next, heat olive oil into a skillet over medium heat. Pour in garlic and sauté for a couple of minutes, or until brown.  Add the flour and broth mixture and bring everything to a boil while stirring frequently. Wait for three minutes to make thick sauce. Remove skillet from the heat. Stir tarragon, cheese, and salt.

Then, add tortellini and vegetables to the boiled water. Simmer and cook for three to five minutes, or until the tortellini and vegetables are tender. Drain the vegetables and tortellini and add to the skillet with the sauce and stir.

Mediterranean Picnic Snack

Mediterranean Picnic Snack
Want something sweet and tangy for an afternoon tea? Try this Mediterranean snack for an afternoon pick-me-up.


10 pieces of cherry tomatoes

6 olives

1 slice of whole-wheat bread, cut into smaller pieces

¼ ounce aged cheese, sliced


Simply combine everything in a portable container. This dish is great for mid-afternoon snack or early evening dinner.