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Eat Mediterranean Food

Join us on a journey as we explore the bold and bright flavors of the Mediterranean region with gourmet recipes, cooking tips, and information on the healthiest diet and lifestyle.

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  • Mediterranean Diet
    • What is the Mediterranean Diet?
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    • Mediterranean Diet Resources
  • Recipes
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Mediterranean Recipes

Mediterranean Recipes

Mediterranean Recipes

19 Delicious No-cook Meals For The Summer

It’s summertime; long sunny hot days followed by hot nights! With the summer heat comes a bit of laziness. Not sure about you, but on those hot days, I refuse to turn on the oven or spend time over a pot or skillet on the stove. While there are other cooking methods to use (like …

Sheet Pan Roasted Chicken Thighs and Vegetables

This post may contain Amazon or other affiliate links. As an Amazon Associate, I earn from qualifying purchases. This quick and easy recipe for sheet pan roasted chicken thighs and vegetables makes dinner as easy as snapping your fingers. Both the chicken and the vegetables side are cooked at the same time, and you use …

The Best Roasted Garlic Hummus

This Roaster Garlic Hummus is a smooth spread, dip, or appetizer made from chickpeas (also called garbanzo beans in the US), tahini (sesame seed paste), olive oil, lemon juice, and garlic.  This post may contain Amazon or other affiliate links. As an Amazon Associate, I earn from qualifying purchases.  Its creamy smooth texture makes it …

Baba Ghanoush

Baba ghanoush is a typical meze (or mezze) of Eastern Mediterranean cuisine, often served as a dip with pita bread, appetizer, or side dish. It is similar to hummus, but it calls for grilled or roasted eggplant instead of chickpeas. This post may contain Amazon or other affiliate links. As an Amazon Associate, I earn from qualifying …

Tzatziki Sauce

Liven up any meal with this fresh Greek Tzatziki (Tzah-tzee-kee) sauce recipe! Its rich, creamy texture and fresh, bright flavor make it a delicious dip with pita and cruditèes, or a side for grilled veggies, grilled meats, or a spread for sandwiches. This recipe for homemade tzatziki sauce is ready in 20 minutes or less …

Dill Cucumber Salad – A Refreshing Summer Salad

This creamy dill cucumber salad recipe is easy, refreshing, and full of healthy ingredients like Greek yogurt, dill, and olive oil. It takes just 15-minutes to make and is the ideal side dish addition to a potluck, picnic, BBQ, or summer party. This post may contain Amazon or other affiliate links. As an Amazon Associate, …

Greek-Style Avocado Toast

This post may contain Amazon or other affiliate links. As an Amazon Associate, I earn from qualifying purchases.  This Greek-Style Avocado Toast is very easy and quick to make; with just a few ingredients, it’s ready in just minutes. I added Mediterranean flavors that bring the regular avocado toast over the top. It is versatile and can be made …

Blueberry Smoothie

This post may contain Amazon or other affiliate links. As an Amazon Associate, I earn from qualifying purchases.  This blueberry smoothie is a nutritious, healthy, cool smoothie with a thick, creamy, frosty texture and sweet berry flavor; it is like a morning ice cream treat. It’s easy to prepare in the blender, and it keeps …

Easy Overnight Oats

This post may contain Amazon or other affiliate links. As an Amazon Associate, I earn from qualifying purchases.  This easy overnight oats recipe is a simple, healthy, flavorful breakfast that you can make ahead for busy mornings and on-the-go breakfasts. Of course, you can customize it with many add-ins and toppings!  I love warm oatmeal, …

Greek Yogurt Parfait

This post may contain Amazon or other affiliate links. As an Amazon Associate, I earn from qualifying purchases.  Layer up Greek yogurt, fresh fruit, and your favorite granola for a delightful quick breakfast with homemade yogurt parfait!  This dish is simple, flavorful, refreshing, and quick to prepare. It is one of those items that you …

Caprese Skewers with a Balsamic Glaze

In this post, some of the links are affiliate links, which pay me a small commission for my referral at no extra cost to you! Thank you for supporting my website. The Caprese Skewers are an elegant and easy twist on the classic Caprese Salad dish. They are an excellent appetizer for a casual get-together or …

Risotto Primavera – Easy Springtime Risotto

Spring is here, and what better way to enjoy some more seasonal vegetables than this flavorful Risotto Primavera (Springtime Risotto)!  Risotto is a classic northern Italian dish made with short-grain starchy rice — most commonly Arborio rice but other types of short grain rice can be used. These types of rice can absorb more liquid, …

Roasted Salmon with Fennel, Tomatoes, and Potatoes

Fennel and salmon are a match made in heaven. The richness of salmon is contrasted by the bright aromatic fennel and mellow roasted tomatoes. The combination of lemon, garlic, olive oi — ingredients that define Mediterranean cooking — makes an intensely flavorful, vibrant dish. This roasted salmon with fennel, tomatoes, and potatoes is a simple, …

Baked Cod with Asparagus and Potatoes

Follow my blog with Bloglovin This one-pan baked cod with asparagus and potatoes combines wild-caught cod with seasonal vegetables for a near-effortless dinner that’s ready in a snap. Asparagus is available year-round, with its peak season during spring. This dish is one of my favorite options for a quick easy one-pan dinner which we enjoy …

Greek Roasted Eggplant Dip - Melitzanosalata

Greek Roasted Eggplant Dip – Melitzanosalata

Roasted Greek Eggplant Dip – Melitzanosalata, is a simple yet tasty dish of roasted eggplant, red pepper, onion, garlic, oil, and lemon juice. It’s perfect spread on crusty bread, toasted pita, crudités, or as part of a larger Greek meze platter! Melitzanosalata (meh-lee-TZAH-noh-sah-LAH-tah) is a delicious dip that makes a wonderful snack, appetizer, part of …

Greek Ekmek Kataifi

Some of the links above are affiliate links, which pay me a small commission for my referral at no extra cost to you! Thank you for supporting my website. My mother used to make the Greek Ekmek Kataifi in Spring for our Easter holiday family gatherings. I always felt it was the perfect ending for a holiday feast …

Roasted Brussels Sprouts, Parsnips and Carrots

Roasted vegetables are the highlight of Fall and Winter side dishes, and the roasted brussels sprouts, Parsnips, and Carrots are one of the staple menu items for our winter entertaining. The root vegetables develop their natural sweetness, while the cruciferous vegetables benefit from the caramelization and the browning to intensify their nutty and sweet flavor. A side dish that …

Healthy Fruit Gelatin Gummy Snacks

My daughter loves gummy snacks. These Healthy Fruit Gelatin Gummy Snacks are a healthy alternative to conventional gummy treats. And they are so simple to make you’ll wonder why you haven’t made them yet! The conventional gummy treats are laden with sugar or sugar substitutes, artificial colors, and flavors; the same applies to the conventional …

Chicken with Green Olives and Capers

CHICKEN WITH GREEN OLIVES AND CAPERS

Chicken is one of the most versatile ingredients to use when cooking dinner. It can be used with a variety of sauces and spices to create dishes of a significantly different character; bold, spicy, lemony, tangy, sweet, mild… The lemon zest and herbs in this chicken with green olives and capers add a fresh bright …

CHOCOLATE AVOCADO MOUSSE

This post contains some affiliate links. For more information, see my full disclosure here.  This Chocolate Avocado Mousse is a rich, velvety, decadent dessert that is much healthier and lighter than the traditional chocolate mousse. As for the use of avocado, it does not affect the mousse taste. I love everything chocolate! And if you are like …

Green Beans Amandine

Green beans amandine is a classic, healthy and refreshing side dish with earthy flavors. The simple preparation makes it a versatile side to accompany any meal, from a Sunday dinner to an elaborate holiday menu.  The almonds add some crunchiness and earthy flavor which play nicely with the fresh flavors of the beans and the parsley.It is a …

Moroccan Lamb Kofta

The first time I had Moroccan Lamb Kofta was from the prepared foods section of a healthy foods grocery store. Immediately, I fell in love with these kabobs. The combination of spices and herbs (Cinnamon, Cumin, Coriander, Cardamom, Nutmeg, Mint) hits all flavor notes and brings memories of travels through the mysterious and adventurous routes …

Cauliflower Tabbouleh (Grain Free)

Cauliflower tabbouleh is a grain-free version of the classic tabbouleh salad.Tabbouleh or Tabouli is a Middle Eastern salad, which is typically made with bulgur (cracked wheat), parsley, mint, tomato, and lemon.  It is typically served as part of a mezze (metzea) appetizer assortment, and it can be perfect in the summer as a side or …

Tahini sauce

Tahini sauce is a traditional recipe from Cyprus. It is served alongside grilled meat dishes and is used in place of the typical tzatziki sauce that is used in Greece. The tahini sauce is a mixture of tahini paste (sesame paste), lemon juice, garlic, cumin, and water. By adjusting the amount of the water, it …

Mayonnaise-Free Potato Salad

This mayonnaise-free potato salad is a lighter version of the well-known potato salad recipe. Although it is called a salad, it is actually a side dish as it usually accompanies the main course. It is mainly served at casual meals such as barbecues, potlucks picnics, and weekday dinners. It is a popular menu choice when preparing …

Grilled Oyster Mushrooms

Braised Okra (Bamia) in tomato sauce - Primal Mediterranean Gourmet

Braised Okra (Bamia)

Braised Okra (Bamia) in tomato sauce is a classic dish from the group of meals we (Greeks) call “oily” (lathera) since they do not have any animal protein. Traditionally are served as main dish, especially during fasting days, accompanied with a hefty slice of freshly baked bread. Since during Lenten periods and fasting days we …

Roasted Tomato Salsa

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Sonia Skounaki

Ya sas (Hi)! I am Sonia! This website is my dream to do something different and share everything I learned from my Cretan grandmother and my mother, who has roots form the island of Cefallonia, along with new wisdom gained while struggling to be healthy while everything around us is not.

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    Roasted Salmon with Fennel, Tomatoes, and Potatoes

    Roasted Salmon with Fennel, Tomatoes, and Potatoes
    Greek Roasted Eggplant Dip - Melitzanosalata

    Greek Roasted Eggplant Dip – Melitzanosalata

    Greek Roasted Eggplant Dip – Melitzanosalata

    Greek Ekmek Kataifi

    Greek Ekmek Kataifi

    Recent Posts

    Asparagus – Love It or Hate It – But How Do You Use It?

    Asparagus – Love It or Hate It – But How Do You Use It?

    Tzatziki Sauce

    Tzatziki Sauce

    Dill Cucumber Salad – A Refreshing Summer Salad

    Dill Cucumber Salad – A Refreshing Summer Salad

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