The Mediterranean Diet, inspired by the traditional eating patterns of countries bordering the Mediterranean Sea, is widely recognized as one of the healthiest dietary patterns in the world. According to a National Institute of Health report, clinical trials have linked it to a reduced risk of chronic diseases, including heart disease, type 2 diabetes and certain cancers. This diet emphasizes whole, unprocessed foods, including fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil as the primary source of fat. It also includes moderate amounts of fish and poultry, with red meat consumed less frequently. This collection brings the vibrant flavors and health benefits of the Mediterranean to your kitchen, offering a collection of delicious and easy-to-follow recipes that embody the principles of this renowned dietary approach.

Seafood Paella (Spain)

An icon of the Mediterranean dietSeafood Paella is a classic Spanish dish that combines a variety of seafood with saffron-infused rice, creating a flavorful and aromatic meal.

Nutritional highlight: Rich in protein from seafood and provides essential vitamins and minerals.

Difficulty level: 4

Prep time: 30 minutes

Cook time: 1 hour

Total time: 1 hour 30 minutes

Servings: 6

Ingredients

1/4 cup olive oil

1 onion, chopped

1 bell pepper, chopped

2 cloves garlic, minced

2 cups short-grain rice (such as Bomba or Arborio)

5 saffron threads (or to taste)

1 teaspoon smoked paprika

4 cups seafood or chicken broth

1 cup dry white wine

12 large shrimp, peeled and deveined

12 mussels, scrubbed and debearded

12 clams, scrubbed

1 cup peas

Lemon wedges, for garnish

Method

Heat olive oil in a large paella pan over medium heat. Sauté onion and bell pepper until softened.

Add garlic and cook for an additional minute.

Add rice, saffron, and smoked paprika, and mix well with the oil and vegetables.

Pour in broth and wine and bring to the boil. Reduce heat and simmer for 15 minutes without stirring.

Nestle the shrimp, mussels, and clams evenly and shallowly into the rice. Cook for 10-15 minutes until seafood is cooked and shellfish have opened. Discard any unopened shellfish.

Spread peas evenly over the top and cook for another 5 minutes.

Remove from heat and let rest for 5 minutes before serving. Garnish with lemon wedges.

Nutritional Information (approximate)

Calories: 450

Carbohydrates: 60g

Protein: 30g

Fat: 10g

Fiber: 3g

Cocido Madrileño (Spain)

Cocido Madrileño is a traditional Spanish stew from Madrid, featuring a hearty mix of meats, chickpeas, and vegetables, typically served in multiple courses.

Nutritional highlight: High in protein and fiber, offering a balanced and filling meal.

Difficulty level: 5

Prep time: 1 hour

Cook time: 3 hours

Total time: 4 hours

Servings: 8

Ingredients

1 pound dried chickpeas, soaked overnight

1 ham shank

1 beef shank

1 piece of pork belly (1½ to 2 lb)

4 chicken thighs

2 chorizo sausages

1 morcilla (blood sausage with onion)

4 potatoes, peeled

2 carrots, peeled

1 small cabbage, quartered

2 cloves garlic

Salt to taste

Method

Roast the ham and beef shanks, pork belly, and chicken in a 400⁰F oven for 30 minutes to add flavor and color.

In a large pot, place soaked chickpeas and the roasted meats. Cover with water and bring to a boil.

Skim off any foam, then reduce heat and simmer for 1½ to 2 hours.

Add chorizo, morcilla, potatoes, carrots, and cabbage. Simmer for another hour or until the meat and vegetables are tender.

Remove meat and vegetables and slice into portion sizes. The broth is served as a first course, followed by the vegetables and chickpeas, and then the meats as a third course. The meats can also be served together with the vegetables for a 2-course meal.

Nutritional Information (approximate)

Calories: 600

Carbohydrates: 50g

Protein: 40g

Fat: 25g

Fiber: 10g

Bouillabaisse (France)

Bouillabaisse is a traditional Provençal fish stew originating from the port city of Marseille, combining various fish and shellfish simmered in a flavorful broth.

Nutritional highlight: Low in fat and high in protein, with beneficial omega-3 fatty acids from the seafood.

Difficulty level: 5

Prep time: 45 minutes

Cook time: 1 hour 15 minutes

Total time: 2 hours

Servings: 6

Ingredients

1/4 cup olive oil

1 large onion, diced

2 leeks, sliced

2 cloves garlic, minced

1 fennel bulb, sliced

4 tomatoes, chopped

2 bay leaves

6 to 10 saffron threads

1 teaspoon dried thyme

1/2 teaspoon orange zest

1/4 teaspoon cayenne pepper

1 cup dry white wine

6 cups fish stock

1 1/2 pounds firm white fish cut into bite-sized pieces

12 mussels

12 shrimp

Salt and pepper to taste

Fresh chopped parsley for garnish

Method

Heat the olive oil in a large pot over medium heat. Add the chopped onion, leeks, garlic, and fennel. Sauté until softened, about 6 minutes.

Stir in the tomatoes, bay leaves, saffron, thyme, orange zest, and cayenne pepper. Cook for an additional 5 minutes to blend the flavors.

Pour in the wine and bring the mixture to a boil. Simmer for 5 minutes.

Add the fish stock and bring back to a boil. Reduce the heat and simmer for 30 minutes.

Season with salt and pepper to taste. Add the fish chunks and simmer for 5 minutes.

Add the mussels and shrimp, cover and cook for 5-7 minutes, or until the mussels are open and the shrimp are cooked through. Discard any mussels that didn’t open.

Transfer to serving bowls, garnish with chopped fresh parsley, and serve hot with crusty bread.

Nutritional Information (approximate)

Calories: 350

Carbohydrates: 12g

Protein: 40g

Fat: 12g

Fiber: 3g

Ratatouille (France)

Ratatouille is a traditional French Provençal stewed vegetable dish, typically made with tomatoes, zucchini, eggplant, bell peppers, onions, and seasoned with herbs.

Nutritional highlight: Low in calories and rich in vitamins and fiber from a variety of vegetables.

Difficulty level: 3

Prep time: 30 minutes

Cook time: 1 hour

Total time: 1 hour 30 minutes

Servings: 6

Ingredients

1/4 cup olive oil

1 large onion, chopped

2 cloves garlic, minced

1 eggplant, diced

2 zucchinis, sliced

1 red bell pepper, chopped

1 yellow bell pepper, chopped

4 tomatoes, chopped

1 teaspoon dried thyme

1 teaspoon dried basil

Salt and pepper to taste

Method

Heat olive oil in a large pot over medium heat. Sauté onion and garlic until translucent.

Add eggplant and cook for 5 minutes until slightly softened.

Stir in zucchini and bell peppers and cook for another 5 minutes.

Add tomatoes, thyme and basil and season to taste. Cover and simmer for 30-40 minutes until vegetables are tender.

Stir occasionally to avoid sticking.

Adjust seasoning as necessary. Serve hot as a hearty side or as a main with rustic wholewheat bread.

Nutritional Information (approximate)

Calories: 150

Carbohydrates: 20g

Protein: 3g

Fat: 7g

Fiber: 6g

Chicken Cacciatore (Italy)

Chicken Cacciatore, meaning "hunter's style," is an Italian dish featuring chicken simmered in a savory tomato sauce with onions, bell peppers, and mushrooms.

Nutritional highlight: High in protein with a rich source of lycopene from tomatoes.

Difficulty level: 3

Prep time: 20 minutes

Cook time: 1 hour

Total time: 1 hour 20 minutes

Servings: 4

Ingredients

2 tablespoons olive oil

4 chicken thighs, bone-in 

1 onion, diced

2 cloves garlic, minced

1 bell pepper diced

8 ounces mushrooms, sliced

1/2 cup dry white wine

1 large can crushed tomatoes (28 oz)

1 teaspoon dried oregano

1 teaspoon dried basil

Salt and pepper to taste

Method

In a large pan. heat olive oil over medium-high heat. Season chicken with salt and pepper and brown on all sides. Remove and set aside.

In the same pan, sauté the onion, garlic, bell pepper, and mushrooms until soft.

Pour in the wine and simmer for 15 to 20 minutes, until reduced by half.

Stir in tomatoes, oregano, and basil. Return chicken to the pan, cover and bring to a simmer.

Turn the heat down to low and cook for 40-45 minutes until the chicken is cooked through.

Adjust seasoning to taste before serving.

Nutritional Information (approximate)

Calories: 350

Carbohydrates: 15g

Protein: 25g

Fat: 20g

Fiber: 4g

Spaghetti Carbonara (Italy)

Spaghetti Carbonara is another classic in the Mediterranean diet. This Italian pasta dish is made with eggs, cheese, pancetta, and pepper, creating a creamy sauce without the use of cream.

Nutritional highlight: High in protein and carbohydrates, providing energy and satiety.

Difficulty level: 2

Prep time: 15 minutes

Cook time: 15 minutes

Total time: 30 minutes

Servings: 4

Ingredients

12 ounces spaghetti

2 tablespoons olive oil

4 ounces pancetta or guanciale, diced

2 cloves garlic, minced

2 large eggs

1 cup grated Pecorino Romano cheese

Salt and freshly ground black pepper to taste

Method

Cook spaghetti until al dente according to instructions on the package. 

Drain pasta, reserving 1 cup of the pasta water.

Heat olive oil over medium heat in a large, deep skillet. 

Sauté pancetta according to preference

Add garlic and cook for 1 minute.

Meanwhile, whisk eggs and add grated cheese in a separate bowl.

Add cooked spaghetti to the pancetta and toss to combine.

Remove from heat. Stir in egg and cheese mixture quickly to prevent the egg from cooking separately. Add some of reserved pasta water as needed to form a creamy sauce.

Season to taste with salt and freshly ground black pepper. Serve immediately.

Nutritional Information (approximate)

Calories: 500

Carbohydrates: 60g

Protein: 20g

Fat: 20g

Moussaka (Greece)

Moussaka is a classic Greek dish, layered with eggplant, ground meat, and béchamel sauce, baked to a golden perfection.

Nutritional highlight: Rich in protein and carbohydrates, with a creamy texture from the béchamel sauce.

Difficulty level: 4

Prep time: 30 minutes

Cook time: 1 hour 30 minutes

Total time: 2 hours

Servings: 8

Ingredients

2 large eggplants, sliced

1 pound ground lamb

1 onion, diced

2 cloves garlic, minced

2 tablespoons tomato puree

1/2 cup red wine

1 14 oz can diced tomatoes

1 teaspoon ground cinnamon

1/2 teaspoon ground allspice

1/2 cup grated Parmesan cheese

3 tablespoons butter

3 tablespoons flour

2 cups milk

2 egg yolks

Salt and pepper to taste

Method

Preheat oven to 375°F. Arrange eggplant slices on a lightly greased baking sheet. 

Brush with olive oil, and roast for 20 minutes.

In a skillet over medium heat, sauté onion and garlic for 3 to 5 minutes until softened. 

Add ground lamb and cook until browned. Stir in tomato puree, wine, tomatoes, cinnamon, allspice, salt, and pepper. Simmer for 20 minutes.

For béchamel sauce, melt butter in a saucepan, whisk in flour, and cook for 1 to 2 minutes. The longer it cooks, the darker and nuttier it will be.

Add milk a little at a time and continue whisking until the sauce thickens. Remove from heat, and quickly stir in egg yolks and Parmesan cheese.

Layer eggplant, lamb sauce, and béchamel in a baking dish. Repeat layers, finishing with béchamel. Bake for 45 minutes until golden brown. Let cool for 10 minutes before serving.

Nutritional Information (approximate)

Calories: 400

Carbohydrates: 25g

Protein: 30g

Fat: 20g

Fiber: 4g

Note: Although lamb is traditionally used, beef is an excellent substitute.

Avgolemono Soup (Greece)

Avgolemono is a traditional Greek soup made with chicken, rice, and a creamy lemon-egg sauce.

Nutritional highlight: High in protein and vitamin C, with a creamy, tangy flavor.

Difficulty level: 2

Prep time: 10 minutes

Cook time: 30 minutes

Total time: 40 minutes

Servings: 6

Ingredients

6 cups chicken broth

1/2 cup rice

2 eggs

1/4 cup lemon juice

2 cups cooked, shredded chicken

Salt and pepper to taste

Fresh parsley, for garnish

Method

Bring chicken broth to a boil in a large pot. Add rice and simmer until tender, 15 to 20 minutes.

In a bowl, whisk eggs and lemon juice together. Gradually incorporate 1 cup of broth into the egg mixture, whisking constantly.

Add egg mixture back to the pot, stirring until soup thickens slightly. Do not let it boil.

Add shredded chicken, season with salt and pepper. 

Garnish with parsley before serving.

Nutritional Information (approximate)

Calories: 150

Carbohydrates: 10g

Protein: 15g

Fat: 5g

Fiber: 1g

Moroccan Lamb Tajine (Morocco)

Lamb Tajine is a traditional Moroccan stew, slow-cooked with spices, vegetables, and sometimes dried fruits.

Nutritional highlight: High in protein and rich in flavor, thanks to the combination of spices.

Difficulty level: 4

Prep time: 20 minutes

Cook time: 2 hours

Total time: 2 hours 20 minutes

Servings: 6

Ingredients

2 pounds lamb shoulder, cut into chunks

2 tablespoons olive oil

1 onion, chopped

2 cloves garlic, minced

1 teaspoon ground cumin

1 teaspoon ground cinnamon

1 teaspoon ground ginger

1/2 teaspoon turmeric

2 cups chicken broth

1 can diced tomatoes (14 ounces) 

1/2 cup dried apricots, chopped

2 carrots, sliced

1 zucchini, sliced

Salt and pepper to taste

Fresh cilantro for garnish

Method

Heat olive oil in a tajine or heavy pot over medium heat. Brown lamb chunks, then remove and set aside.

Sauté onion and garlic in the same pot until softened. Add spices and cook for 1 minute.

Return lamb to the pot, add chicken broth, diced tomatoes, and apricots. Bring to a simmer, cover, and cook for 1 1/2 hours.

Add carrots and zucchini, cook for another 30 minutes until vegetables are tender. Season with salt and pepper. Garnish with fresh cilantro before serving with cous cous and an optional side salad.

Nutritional Information (approximate)

Calories: 450

Carbohydrates: 25g

Protein: 35g

Fat: 20g

Fiber: 6g

Harira (Morocco)

Harira is a traditional Moroccan soup made with lentils, chickpeas, tomatoes, and spices, often enjoyed during Ramadan.

Nutritional highlight: High in fiber and protein, with a rich and hearty texture.

Difficulty level: 3

Prep time: 15 minutes

Cook time: 1 hour

Total time: 1 hour 15 minutes

Servings: 6

Ingredients

2 tablespoons olive oil

1 onion, chopped

2 celery stalks, chopped

2 carrots, chopped

2 cloves garlic, minced

1 teaspoon ground cumin

1 teaspoon ground coriander

1 teaspoon ground turmeric

1/2 teaspoon ground cinnamon

6 cups vegetable broth

1 14 oz can diced tomatoes 

1/2 cup lentils

1 14 oz can chickpeas, drained

1/4 cup chopped fresh cilantro

Salt and pepper to taste

Lemon wedges, for serving

Method

Heat olive oil in a large pot over medium heat. Sauté onion, celery, and carrots until softened.

Add garlic and spices, cook for 1 minute or until fragrant. Stir in broth, tomatoes, lentils, and chickpeas.

Bring to a boil, reduce heat, and simmer for 45 minutes until lentils are tender. Adjust seasoning.

Stir in cilantro and serve with lemon wedges.

Nutritional Information (approximate)

Calories: 200

Carbohydrates: 35g

Protein: 10g

Fat: 5g

Fiber: 8g

Conclusion

At LL Medico, we subscribe to healthy living and maintaining quality of life. So, in this edition of our recipe series, we offer a glimpse into the diverse and delicious world of the Mediterranean diet. While the diet offers many health benefits, there may still be people whose dietary requirements are still not fully met due to unique medical conditions or age-related changes.   

LL Medico stocks a wide range of nutritional supplements and vitamin and mineral formulations that can help to address any deficiencies. We invite you to browse around, and while you’re here, why not take a look at our other senior care items, including a comprehensive selection of quality adult diapers at competitive prices.

The Japanese have a saying, ”Ryou yaku kuchi ni nigashi.” This translates to, “Good medicine tastes bitter for your mouth.” The Mediterranean diet proves that, with food, the opposite is far more true. These healthy meals will please your palate as much as they please your body. Enjoy!