12 Mouthwatering Mediterranean Meals
The Mediterranean diet is common across many cultures and includes lots of vegetables and olive oil, some fish, smaller amounts of dairy and meat products, and moderate amounts of alcohol. While similar to the standard Mediterranean diet, what sets the Ikarian and Sardinian versions apart, and contributes to their exceptional health and longevity, is their emphasis on lemons, potatoes, honey, legumes (like chickpeas, black-eyed peas, and fava beans), barley, wild greens, and Sardinia’s distinctive Cannonau wine, relatively small amounts of fish, and even smaller amounts of animal products. With a heavy plant-slant approach, here are 12 healthy and delicious meals that feature some of the traditional dishes of Ikaria and Sardinia.
Ikarian-Inspired Tabouli Salad
Ikaria’s traditional diet, like that found in much of the Mediterranean, includes a lot of vegetables and olive oil and moderate amounts of alcohol. Its emphasis on legumes, wild greens and olive oil contribute to the island’s extreme longevity. Tabouli is a traditional Mediterranean dish that features parsley as the star of the show.
Italian Loaded Baked Potato
Stuffed “baked” potatoes and comforting Italian flavors are combined with fresh produce and whole cannellini beans (originally from Italy) to make this fast — but not fast food — whole foods meal.
Easy Beetroot Risotto
Stuffed Shells with Spinach Cauliflower Cream
Greek Gigantes Plaki
Mageirio Ikarian Chunky Vegetable Stew
Try this Ikarian combination of vegetables as a summer lunch or an easy dinner any time of year. It’s satisfying, hearty, and great for feeding a crowd with a salad or some nice crusty bread.
Quick Italian White Bean Soup
This savory and satisfying soup is perfect for a cold or rainy day or a quick, balanced dinner. The mix of tomato, pasta and creamy beans makes for a bright and satisfying meal!
Easy Bruschetta
This 15-minute, Greek-inspired bruschetta will be an instant favorite.
Ravioli with Roasted Pepper Sauce
Red peppers are full of a unique sweetness, and they’re packed to the brim with vitamin C. With their bright color, they can make any dish pop.
Ikarian-Style Sourdough
Making homemade bread is actually not as complicated as it seems, and the ingredients are simple. You’ll likely find all these ingredients in your cupboard at home, unless you’ve never used yeast before.
Mediterranean Panini
This Mediterranean-inspired sandwich is grilled to perfection, melting together the delightful flavors of fresh basil, thick tomato slices and cashew-based “cheese.”
Fattoush
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