Healthy Mediterranean Recipes 
Authentic Louisiana Red Beans and Rice This beloved New Orleans dish features creamy red beans simmered with smoked sausage, Creole spices, and the “Holy Trinity” (onion, celery, and bell pepper). Served over fluffy white rice, it’s a hearty and satisfying meal steeped in Southern tradition — often cooked on Mondays using leftover Sunday ham. Time: … Read more
Caramelized Pear and Blue Cheese Salad A beautifully balanced Mediterranean-style salad featuring golden caramelized pears, creamy blue cheese, peppery arugula, and crunchy walnuts, all brought together with a light honey-balsamic vinaigrette. Sweet, savory, and sophisticated. ⏱️ Time: Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes Ingredients: For the Salad: 4 cups … Read more
Mediterranean Seared Salmon and Broccoli Skillet This vibrant, healthy one-pan meal features crispy pan-seared salmon and tender roasted broccoli, finished with a lemon-garlic-herb drizzle. Packed with protein, omega-3s, and fiber — it’s Mediterranean diet perfection with minimal cleanup! ⏱️ Time: Prep: 10 minutes Cook: 20 minutes Total: 30 minutes Ingredients: For the Salmon: 2 salmon … Read more
Greek Peas and Potato Stew A comforting, rustic Greek vegan stew made with green peas, tender potatoes, carrots, onion, dill, and rich tomato olive oil sauce. It’s a popular Ladera dish (vegetables cooked in olive oil) – perfect with crusty bread or feta on the side. ⏱️ Time: Prep: 10 minutes Cook: 35 minutes Total: … Read more
Simple Mediterranean Eggplant Rolls These elegant yet easy Mediterranean Eggplant Rolls feature thin slices of roasted eggplant wrapped around a creamy herbed cheese filling with a touch of garlic and fresh herbs. Perfect as an appetizer, light meal, or mezze platter addition — they’re naturally gluten-free, low-carb, and full of bright, savory flavor. ⏱️ Time: … Read more
Mediterranean Roasted Eggplant, Cherry Tomato & Onion Salad This rustic salad is all about roasted goodness. Tender, caramelized eggplant pairs beautifully with juicy cherry tomatoes and sweet red onions, all tossed in a lemony garlic-herb dressing. Serve warm, at room temp, or chilled — it’s versatile, vegan, and deeply Mediterranean. ⏱️ Time: Prep Time: 15 … Read more
Crustless Spinach, Onion & Olive Cake This savory crustless cake is like a cross between a frittata and a Mediterranean quiche — filled with sautéed onions, wilted spinach, and briny olives, all baked into a fluffy, cheesy egg base. It’s light, satisfying, and absolutely packed with Mediterranean flavor. ⏱️ Time: Prep Time: 15 minutes Cook … Read more
Mediterranean Taco Rice Bowl This Mediterranean-inspired twist on a taco rice bowl features lemon-herb rice, seasoned ground chicken or chickpeas, creamy hummus, tangy yogurt-tahini sauce, and fresh veggies like cucumber, cherry tomatoes, and olives. It’s colorful, nutrient-packed, and full of flavor — like a gyro and a burrito bowl had a delicious baby. ⏱️ Time: … Read more
Mediterranean-Friendly Salmon and Zucchini Lasagna This no-pasta lasagna swaps noodles for thinly sliced zucchini and layers them with flaky salmon, creamy ricotta, fresh spinach, and a light tomato-herb sauce. It’s rich in protein and Omega-3 s, low in carbs, and full of vibrant Mediterranean flavor. ⏱️ Time: Prep Time: 20 minutes Cook Time: 35 minutes … Read more
Mediterranean Alfredo Chicken Wings If you’re craving comfort food with a Mediterranean flair, these Mediterranean Alfredo Chicken Wings will hit the spot. Imagine golden, crispy chicken wings tossed in a homemade Alfredo sauce, elevated with garlic, oregano, basil, lemon zest, and feta for a creamy-meets-bright, cheesy finish. Perfect for game nights, family dinners, or party … Read more
