The Mediterranean Diet - Deliciously Supporting Healthy Hearts for Centuries

What is the Mediterranean Diet?

The Mediterranean Diet is the diet that was naturally consumed by those living in the Mediterranean Basin in the mid-1900s before processed food became the norm.

The Mediterranean Diet is a whole food diet that includes:

• Olive oil as the primary source of dietary fat
• Abundant plant foods – beans, nuts, seeds, grains, fruits, vegetables
• Unprocessed, locally-grown foods that are in season
• Minimal red meat 
• Minimal dairy
• Four eggs (or less) per week
• Fresh fruit or sweets made with nuts, fruits, olive oil, and honey as dessert
• Low to moderate amount of red wine consumed with meals (optional)²
• Regular physical activity
• Fresh herbs and spices to flavor dishes
• Unsweetened tea and water daily
• Fish and poultry 
• Mealtime as a social event to enjoy with family and friends³

What are the Health Benefits of the Mediterranean Diet?

Research shows this nutritious, delicious, and timeless diet offers the following health benefits:

• Reduced risk of cardiovascular disease⁴
• Weight loss and a reduced risk of developing obesity^3,4
• Maintenance of muscle mass (retain vigor and vitality!)
• Preservation of bone strength
• Reduced risk of developing osteoporosis
• Improved cholesterol levels
• Improved blood pressure
• Reduced inflammation
• Improved libido
• Prevention of cognitive decline (boost your brain power!)
• Improved immune response
• Healthier gut microbiome⁴
• Reduced risk of developing Type 2 Diabetes 
• Reduced risk of breast cancer
• Reduced risk of developing atrial fibrillation
• Increased insulin sensitivity
• Improved resistance to stress
• Genomic stability
• Less oxidative stress⁵
• Reduced risk of developing metabolic syndrome⁶

Kick off your Mediterranean diet and reduce your risk factors for heart disease today with the delicious, healthy, and easy recipes below!

Organic Gluten-Free Vegan Paleo Red Pepper Pecan Mediterranean Romesco Recipe

Ingredients:

• 2 medium organic red bell peppers
• 2 organic Roma tomatoes
• 1 cup chopped organic pecans, toasted
• 1 clove organic garlic
• 1 tablespoon organic extra-virgin olive oil
• 1 tablespoon organic red wine vinegar
• ¾ teaspoon fine sea salt
• ¼ teaspoon organic ground pepper

Directions:

1. Cut Roma tomatoes into quarters and place seed-side down in a large nonstick (ceramic or other PFOA-free option) pan.
2. Stand each red bell pepper, hold it by the stem, and carefully cut the flesh from each side so you have four large pieces, or "filets," from each bell pepper. Remove all seeds from the red bell pepper flesh and place flesh-side down in the pan with the tomato quarters.
3. Place a tight-fitting lid on the pan.
4. Cook the tomatoes and red peppers over low to low-medium heat in the pan until the skins begin to separate from the tomato flesh after approximately 10 minutes.
5. Transfer the tomato quarters to a plate and let them rest until they are cool enough to handle.
6. Remove and discard the tomato skins and add the tomato flesh to the food processor or blender. The seeds can also be discarded if desired.
7. Continue to let the red bell peppers soften in the pan with a tight-fitting lid. Add 1-3 tablespoons of water as needed during the slow cooking process to prevent burning and sticking. Be patient and continue to cook until the skin of the red bell pepper becomes wrinkly, blistered, and easy to separate from the flesh – approximately 30+ minutes.
8. Preheat oven to 350 degrees and toast the pecans by placing them in a single layer on a pan and baking for 5 minutes. Quickly remove them from the oven to prevent overcooking them. Place the toasted pecans in the food processor or blender.
9. Transfer the cooked red pepper filets to a plate and let them rest until cool enough to handle. Remove and discard each red pepper skin. Add the eight skinless red pepper filets to the food processor or blender.
10. Add the organic garlic, olive oil, red wine vinegar, salt, and pepper to the food processor or blender with the tomatoes, pecans, and peppers. Puree the mixture on high until well combined.
11. Serve the warm organic Romesco immediately atop organic grilled chicken or fish or as a chilled dip with organic crudités or crackers.

Quick & Easy Organic Gluten-Free Vegan Paleo Mediterranean Balsamic Cabbage Recipe

Ingredients:

• 2 tablespoons organic extra-virgin olive oil
• 4 cups chopped organic red cabbage
• 1 teaspoon fine sea salt
• ½ teaspoon organic ground black pepper
• 4 tablespoons organic white balsamic vinegar

Directions:

1. Heat organic olive oil in a large nonstick (ceramic or other PFOA-free option) skillet over medium heat.
2. Add the organic red cabbage, salt, and pepper to the warm skillet.
3. Cook, stirring occasionally, until the cabbage is tender and softened (the white interior of the cabbage will begin to turn purple).
4. Remove from heat.
5. Stir in the 4 tablespoons of organic white balsamic vinegar.
6. Delicious served warm or chilled!

Organic Gluten-Free Vegan Paleo Mediterranean Balsamic Mushroom Spinach Pasta Recipe

Ingredients:

• 8 ounces organic chickpea pasta
• 2 tablespoons organic extra-virgin olive oil, divided
• 1 pound organic cremini mushrooms, sliced (about 6 cups)
• 1 ½ tablespoons thinly sliced organic garlic
• 1 tablespoon thinly sliced organic shallot
• 5 ounces organic baby spinach
• 3 tablespoons organic balsamic vinegar
• 3 tablespoons organic white balsamic vinegar
• 2 teaspoons organic paleo Worcestershire sauce
• ¾ teaspoon fine sea salt
• ½ teaspoon organic ground pepper
• ¼ cup chopped fresh organic basil
• 6 tablespoons chopped roasted unsalted organic pistachios

Directions:

1. Bring a large pot of water to a boil. Cook the organic chickpea pasta according to package directions, strain, and set aside when al dente.
2. Meanwhile, heat 1 tablespoon organic olive oil in a large nonstick (ceramic or other PFOA-free option) skillet over medium heat. Add organic cremini mushrooms; cook, stirring occasionally, until softened, about 10 minutes. Stir in the organic garlic and shallot; cook, stirring constantly, until fragrant, about 30 seconds. Stir in the spinach a couple of handfuls at a time; cook, stirring constantly, until wilted, about 1-3 minutes.
3. Reduce heat to medium-low; stir in the organic balsamic vinegar, Worcestershire sauce, salt, pepper, and the remaining 1 tablespoon olive oil. Add the pasta and toss to coat. Remove from heat. Stir in the 3 tablespoons organic white balsamic vinegar and chopped fresh basil and sprinkle with pistachios.
4. Serve warm and enjoy!

Organic Gluten-Free One-Pot Mediterranean Paleo Stuffed Cabbage Rolls Recipe

Ingredients:

• 1 large head or 2 medium heads of organic green cabbage
• 1 cup (8 oz.) organic riced cauliflower
• 1 7 oz. jar organic tomato paste
• 1 teaspoon organic black pepper
• 1 tablespoon fine sea salt
• 4 tablespoons organic red wine vinegar
• 4 cloves of organic garlic, minced
• 5 oz. organic fresh mint leaves, chopped
• 1 lb. organic ground beef
• 1 24 oz. jar organic strained tomatoes
• ¼ cup organic lemon juice

Directions:

1. Carefully core the cabbage(s) with a paring knife and boil in a large stainless steel pot to soften the leaves. The leaves should be pliable enough to roll.
2. After the cabbage is softened, place the cabbage in a bowl to cool. Turn off the stove, pour the water out of the pot, and use the large pot plus a tight-fitting lid to cook the cabbage rolls.
3. Once the cabbage has cooled enough to handle it, remove the first 2 large cabbage leaves and cover the bottom of the cooled pot with the leaves. Set the rest of the cabbage aside until the stuffing is prepared.
4. Mix the organic riced cauliflower, salt, red wine vinegar, black pepper, minced garlic, chopped mint leaves, and tomato paste in a mixing bowl.
5. Add organic ground beef to the cauliflower mixture and mix until well combined.
6. Place one whole softened cabbage leaf on a plate.
7. Put 2 - 3 tablespoons of the ground beef mixture on the edge of the leaf at the largest part of the rib.
8. Roll the leaf over the beef mixture once and fold in both sides. Continue to roll until the cabbage roll is tight.
9. Place the seam side down in the pot atop the cabbage leaves.
10. Make a single tight layer of cabbage rolls on the bottom of the pot.
11. Gently salt the first layer of cabbage rolls and drizzle 5 tablespoons of strained tomatoes on top of them. Repeat these steps for each layer of cabbage rolls in the pot.
12. After the ground beef mixture is gone and you have 2-4 layers of cabbage rolls in the pot, pour the rest of the strained tomatoes and lemon juice over the cabbage rolls. Add filtered water until the liquid reaches the top of the cabbage rolls.
13. Cook on medium-high heat until the liquid begins to boil. Lower the heat to a simmer and place a tight-fitting lid on the pot.
14. Simmer for 30 minutes, then remove the lid from the pot.
15. Simmer for another 15 minutes or until the sauce has thickened.
16. Serve and enjoy!

References:

1. Hidalgo-Mora JJ, García-Vigara A, Sánchez-Sánchez ML, et al. The Mediterranean diet: A historical perspective on food for health. Maturitas. 2020;132:65-69. doi:10.1016/j.maturitas.2019.12.002
2. Serra-Majem L, Trichopoulou A, Ngo de la Cruz J, et al. Does the definition of the Mediterranean diet need to be updated?. Public Health Nutr. 2004;7(7):927-929. doi:10.1079/phn2004564
3. PATIENT EDUCATION Mediterranean Diet Pyramid - Mayo. Mayo Clinic. 2022. Accessed September 19, 2023. https://mcforms.mayo.edu/mc6800-mc6899/mc6815-01.pdf. 
4. Mazza E, Ferro Y, Pujia R, et al. Mediterranean Diet In Healthy Aging. J Nutr Health Aging. 2021;25(9):1076-1083. doi:10.1007/s12603-021-1675-6
5. Tosti V, Bertozzi B, Fontana L. Health Benefits of the Mediterranean Diet: Metabolic and Molecular Mechanisms. J Gerontol A Biol Sci Med Sci. 2018;73(3):318-326. doi:10.1093/gerona/glx227
6. Guasch-Ferré M, Willett WC. The Mediterranean diet and health: a comprehensive overview. J Intern Med. 2021;290(3):549-566. doi:10.1111/joim.13333