3 Recipes That Can Jumpstart Your Mediterranean Diet

Imagine the sun warming your skin, the breeze tousling your hair, and the scent of the sea making everything feel thrilling. The Mediterranean is a cherished destination for many, not just for its culture and ambience but also for its healthy eating habits. Amidst the numerous fad diets circulating the internet, one rooted in Mediterranean cultures has gained immense popularity. Renowned for its abundance of fresh fruits and vegetables, whole grains, and healthy fats, the Mediterranean diet is both nutritious and flavorful. If you’re looking to infuse a bit of the Mediterranean spirit into your diet, this article offers a selection of recipes to get you started.

1. Pappardelle with Smoked Salmon

We all enjoy a good pasta dish. While spaghetti and penne are well-known staples, pappardelle brings a touch of Mediterranean flair. Typically, this pasta is paired with hearty meat sauces. “The wide, flat shape and rough, porous surface of pappardelle make them the perfect match for a robust meat sauce,” explain the experts at Pasta Evangelists. Though a classic dish in Tuscany’s coastal region is pappardelle with wild boar ragù, we’ve opted for a lighter recipe that highlights one of the key elements of the Mediterranean diet — fish.

Ingredients

• 200g fresh pappardelle
• 150g smoked salmon, thinly sliced
• 1 shallot, thinly sliced
• 100ml cream
• Zest of ½ lemon
• 3 tbsp whisky
• 2 tbsp extra virgin olive oil
• Handful of chopped parsley
• Salt and pepper

Method

1. In a large frying pan, heat olive oil and sauté the shallot over low heat until translucent, stirring frequently.
2. Add lemon zest and let it infuse for about 3 minutes, then add the salmon and stir to combine.
3. Deglaze the pan by pouring in the whisky. Turn off the heat and add the cream.
4. Cook the pappardelle in a pot of boiling salted water for 2-3 minutes until al dente. Reserve some pasta water and drain the rest.
5. Combine the cooked pappardelle with the sauce in the pan over low heat. Add pasta water if needed.
6. Season with salt and pepper. Garnish with parsley before serving.

2. Courgette & Quinoa Stuffed Peppers

Stuffed peppers are a classic dish along the Mediterranean coast. Whether from the Levant to the Maghreb, the Balkans to Iberia, each region offers its own version. While traditional recipes often feature meat and rice stuffing, we’ve given this dish a veggie twist by substituting rice with quinoa. You can still opt for a classic dolma if you prefer, but this quick version, especially suitable for plant-based or low-cholesterol diets, is worth a try.

Ingredients

• 4 red bell peppers
• 1 courgette, quartered lengthwise and thinly sliced
• 500g packs of pre-cooked quinoa
• 85g crumbled feta cheese
• Chopped parsley
• Extra virgin olive oil
• Salt and pepper

Method

1. Preheat the oven to 200°C.
2. Halve the peppers through the stem, remove the seeds, and place them cut side up in a lined baking dish. Drizzle with olive oil, season, and roast in the oven for about 15 minutes.
3. In a pan, cook the courgette in a little olive oil until soft.
4. Combine the cooked courgette, quinoa, feta, and parsley. Season with pepper.
5. Fill the pepper halves with the mixture and return to the oven for an additional 5 minutes.
6. Serve the stuffed peppers warm with a side of green salad and tzatziki.

3. Fig & Mozzarella Salad

Salads are a delightful way to welcome the spring season, and the Mediterranean diet offers a variety that goes beyond basic lettuce and dressing. Combining delectable cheeses with complementary fruits can elevate your salad experience. This recipe incorporates fresh mozzarella, an Italian favorite, with figs, a beloved Mediterranean fruit. For a meaty addition, consider adding high-quality prosciutto or Serrano ham.

Ingredients

• 200g fine green beans, trimmed
• 6 small figs, quartered
• 1 shallot, thinly sliced
• 1 mozzarella ball, torn into chunks
• 50g toasted and chopped hazelnuts
• Handful of torn basil leaves
• 3 tbsp balsamic vinegar
• 1 tbsp fig jam
• 3 tbsp extra virgin olive oil

Method

1. Blanch the green beans in boiling salted water for 2-3 minutes until tender yet crisp. Drain and cool under cold water before drying on a kitchen towel.
2. Arrange the beans on a serving plate and top with figs, shallots, mozzarella, hazelnuts, and basil.
3. Whisk together vinegar, jam, oil, and seasoning in a small bowl.
4. Drizzle the dressing over the salad just before serving.