1 cucumber, diced
2 to 3 medium tomatoes, diced
1/2 red onion, thinly diced
2 tablespoons chopped cilantro (and/or mint, basil, parsley, dill…)
3 tablespoons extra virgin olive oil
1/4 cup freshly squeezed lemon juice
1/4 teaspoon Himalayan sea salt and fresh cracked pepper, or to taste
1. To make the Mediterranean salad: Dice cucumbers, onion, and tomatoes into small cubes. You can soak diced the red onion in water for 10 minutes so the taste isn’t as strong.
2. Add the diced veggies and chopped cilantro to a large salad bowl and pour over the olive oil and lemon juice then season with salt and pepper.
3. Mix together and let the Mediterranean salad sit for 10-15 minutes before serving at room temperature or lightly chilled. Enjoy!

I roasted broccolini instead of using kale and it worked well. I should have roasted the broccolini longer though.

So far, I don’t mind tuna in oil, and now I am trying fishwife smoked rainbow trout. I used to hate seafood! Anyway, ezekial toast with hummus and trader joes everything but the bagel seasoning, beets with dressing made from penzeys green goddess seasoning, and smoked trout!

Looking for advice on what olive oil to get in the uk for the diet as most of the recommendations here are for the us

Production started 👍

i am quite strict about not consuming red meat on this diet and i don’t typically eat “fake” meat products either. but i recently had breakfast at a hotel where the only non-red meat options that weren’t bread or sweets were powdered eggs and impossible sausage patties. well, we all know how powdered eggs are but it turns out this sausage is really good! where does this stuff rank on the mediterranean diet pyramid? is it better than pork sausage because it’s well, not pork? or is it worse than eating pork because it’s processed?

i’m also wondering about group dinner situations where you’re stuck with a menu of burgers and hot dogs. is it more compliant to eat the beef versions or a vegan patty/link?

Every Friday I eat some sort of Fish and potatoes. I call it my “Fish Friday.”
I usually try to change it up, and not have the same style of fish, but at least one meal is without fail, fish and potatoes.
Today’s fish Friday was salt and pepper fish, like the Cantonese classic, with my own additions.

Protein: Fish & a few soy knots

Carb: Crispy Potatoes

Veggies: peppers, onions, cabbage, mushrooms, zucchini, and a side of shishito peppers.

Put my own little spin on it by adding much more vegetables than what a recipe typically causes for, because my cooking philosophy is that adding more vegetables is always the answer. Vegetables aren’t an obligatory side dish; they’re a major part of the meal!

Didn't plan well enough but had some basic supplies at work. Heated up one of those individual brown rice-quinoa units and mixed with a package of tuna, bean, and peppers. Not too bad!

everyone’s always looking for sauce recipes so here’s a fun and unique option. it’s tangy from the tamarind, spicy from the dried chilis, and rich from the coconut milk. i added a little sugar to balance the bitterness of the spices. we licked our plates.

https://palatesdesire.com/fish-curry-meen-gassi-mangalore-style/

i used local wahoo steaks in this and think it would be great with any similarly textured fish, like amberjack, swordfish, or marlin.

it’s supposed to be served with red rice, which i can’t get, so i used germ rice.

Multigrain bread, grilled with extra virgin olive oil until golden brown. Crunchy Mediterranean salad over a bed of sardine dip, garnished with extra virgin olive oil,  Aleppo pepper, and feta cheese.

I'm still new to eating sardines. This was beginner-friendly for me. The sardine flavor was present, but in the background. Everything tasted fresh. This was a satisfying, light lunch.

Toast (1 serving)

Multigrain bread, grilled with extra virgin olive oil until golden brown.

Sardine Dip (1 serving)

• 1 can of sardines in water, drained

• 1/4 cup of tzatziki sauce

Mash the sardines in a mixing bowl. Stir in the tzatziki to combine.

Mediterranean Salad (serves 4)

• 2 Persian cucumbers

• 1 bell pepper

• cherry tomatos (a handful)

• 1/2 red onion

• 12 pitted Kalamata olives

• 4 garlic stuffed green olives

• Chopped fresh parsley (a handful)

Wash and chop the vegetables and herbs. Combine everything in a bowl and serve or store. Stores well for 2 days in the fridge.

A note on serving size. This salad makes enough to fill four plates as full as the one in the photo. But, servings and appetites vary. If you want to enjoy the whole bowl in one sitting, bon appetite!

Tzatziki Sauce (12 servings)

• 3 Persian cucumbers

• 400 g plain Greek yogurt

• 5 tsp lemon juice

• 3-4 cloves garlic, pressed or minced

• 1/3 cup fresh dill, chopped (or about 1/2 tsp dried dill)

• 35 g (3 Tbsp) extra virgin olive oil

• 1/2 tsp salt

• 1/8 tsp white pepper, freshly ground (about 12 corns)

Shred/grate the cucumbers into a strainer with cheesecloth or a nylon bag. Sprinkle on a little salt. Allow the liquid to drain while you mix the other ingredients.

Combine the lemon juice, olive oil, salt, and pepper in a mixing bowl. Stir in the yogurt. Squeeze the remaining liquid out of the cucumbers. Chop them again on a cutting board if you want small pieces instead of long shreds. Add them to the bowl with the chopped dill. Transfer to a storage container and refrigerate. Keeps well for 3-4 days in the fridge.

Has anyone here managed to reverse their fatty liver? I've read that the Mediterranean diet is the best for reversing fatty liver. Looking for advice and all your tips and tricks.

Hi. New to this sub and wanted to introduce myself and my situation… possibly get some advice?!? Here it goes:

I’m physically disabled (CRPS) and have lived with my parents since the onset back in 2015.

I cannot cook, as I have limited function of my hands due to the disability.

Mom has borderline personality disorder, so for those who don’t know, drama is the focus of her “the world revolves around me” attitude.

Dad was recently diagnosed with Alzheimer’s. He was my caregiver, now I’m his.

I have attempted on NUMEROUS occasions over the past few years to adapt to different types of diets (WW, Noom, Dietician, FodMap, the list goes on). Since my mom is the primary cook (no one is allowed in her kitchen) she’s hops on the bandwagon for a few weeks, then she starts in with her cravings and next thing I know she’s making changes to the recipes I plan. Plus, she’s getting older and cooking is very difficult for her. So, I lean heavily on heat and eat prepared foods from Hy-Vee (our local grocery store).

My doctors have encouraged the MD to help me with my inflammation and since his diagnosis my dad’s doctors are encouraging it to help with his heart and brain health.

Challenge is how to make our meals practically cook/preparation-free without the added expenses of a personal chef and/or mail order. We are on fixed benefits so not a lot of wiggle room on where we can get our foods without causing a financial deficit.

Am I just screwed?!?

Thanks for reading to the end and hope you have a blessed and joyful day.

I'm trying to follow a Mediterranean diet to bring my LDL down. Tonight I made cod and oven-baked potato wedges with no oil, plus a side of lettuce, cherry tomatoes, corn and pickles.

It's tasty, but a bit dry without anything on top. What healthy sauce or dressing would you recommend for a plate like this? Ideally something low in saturated fat that's quick to make at home.

Thanks!

New to the Mediterranean diet and trying to get my partner on board. Part of this means trying to reshape a lot of our usual favorites to work.

One of those things is sandwiches. Specifically banh mi. I'll figure out the mayo issue when I get to it, but does anyone know of a good brand of crusty bread that would work for that?

We did a roasted tomato/spinach/mozzarella panini with pesto earlier this week that was awesome, but the bread we used was just some TJ's buns that weren't really part of this diet.

Toast

Multigrain sourdough, grilled with extra virgin olive oil until lightly golden brown on both sides. Spread with mashed avocado and egg salad. Garnish with everything bagel seasoning, or your favorite spice.

Avocado

Mash half of an avocado with a sprinkle of sea salt and some garlic powder.

Egg Salad

This is a healthier version than the classic egg mayo, but it has a similar taste and texture. Mash 2 hardboiled eggs with an equal volume of cottage cheese. Season with a pinch of salt, freshly ground white pepper, 1/2 tsp of extra virgin olive oil, and about 1/2 tsp of Dijon mustard. Add in a few chopped fresh herbs. I used two green onion shoots, growing in a mug on my windowsill. Taste, and adjust seasoning. (2 servings)

Chopped Salad

Not quite a Greek salad, but close. I chop cucumbers, tomatos, bell peppers, red onions, and olives and add them to a bowl. Throw in some chopped fresh herbs. This time I used a handful of parsley. I usually make about 4-6 cups at a time. This makes about 4 portions, and it lasts, covered in the fridge, for 2 days. I plated a portion today with 1/2 oz. of feta crumbled on top, and no dressing. It's good with Greek salad dressing, but it's good plain, too. I already had enough healthy fat on the plate, so I skipped the dressing today.

Hi all, I had been trying to loosely follow Mediterranean but recently discovered I have a thing going on and now I have to avoid high histamine foods, which rules out tomato, spinach, eggplant, avocado, lentils, chickpeas, citrus, and canned anything (including fish), pickled anything, just to name a few. All things I love :(

I'm wondering if it's still even possible to follow Mediterranean with so many restrictions that impact it.

Ingredients:

Chicken Patties
*500gm chicken mince
*1 small bunch spring onions - thinly sliced
*2 tablespoons dark soy sauce
*50 gm gluten free flour - or all purpose flour if not gluten intolerant
*2 teaspoons minced garlic
*1 egg
*Salt and pepper, to taste

Ingredients:

Mediterranean Bowl
• Salad leaves - handful
•1/2 tomato
•1/4 standard cucumber
•1/4 red and 1/4 yellow capsicum
•3 broccolini - steamed
•3 tablespoons hummus
•Sprinkle of feta - ~50gm
•Pumpkin seeds - small handful
•Dried cranberries - small handful
•Generous drizzle of good EVOO
•Drizzle of balsamic glaze over all - optional

Method

1. Mix all chicken mince ingredients together
2. Set aside in fridge while prepping other ingredients
3. Fry on medium high heat until golden brown each side
4. Assemble bowl, around plate edge, in order of listed bowl ingredients, up to broccolini
5. Add 3 chicken patties in the middle
6. Add hummus around chicken patties
7. Add pumpkin seeds and cranberries on top of patties
8. Sprinkle ~50gm feta over all

9. Add a generous drizzle of good EVOO over all

10. Drizzle of Balsamic Glaze over all - optional

11. Simple vinaigrette - optional

No other dressing required but if wanted, a drizzle of Balsamic Glaze OR a simple 3:1 Vinaigrette mix

My ‘go to vinaigrette’ -
6 tablespoons EVOO
2 tablespoons acid - balsamic, red wine vinegar or apple cider
1/4 teaspoon salt and pinch of pepper
1 teaspoon Dijon mustard

Shake vigorously in a jar until thick and combined. Serve over salads.

ALL in a bowl = 100% YUMMMM on the yum-o-meter

#YumOMeter …YES it’s a thing!!! 🙃🤓🤭

Just something I cooked up for lunch.

(I am using MyFitnessPal to calculate nutrition information. Can't guarantee that it's accurate)