The Mediterranean Diet has proven to be the healthiest way to retain lifetime longevity and good health! Food Choices very from region to region in the Mediterranean Area but are all focused on primarily a plant based diet, with as much as 95 percent of daily food intake coming from vegetables, fruits, grains, and legumes. What better time than spring and summer to utilize all of
the fresh bounty available in our area for quick, easy and healthy suppers.
Mediterranean cultures not only maintain a wholesome diet, but also have high levels of physical activity, low stress levels, robust social connections, and a strong sense of purpose.
Give some of these main course and side dish recipes a try, hope you will enjoy.
Mediterranean Stuffed Salmon with Spinach, and Capers
(Modified from The Mediterranean Dish Blog recipe)
2 teaspoons extra virgin olive oil, plus more for greasing the pan
1 red onion, finely diced
2 garlic cloves, minced
5 ounces baby spinach
2 fire-roasted red peppers, homemade or jarred, diced
2 tablespoons capers, drained and roughly chopped
Zest and juice from 1 lemon
2 tablespoons Greek yogurt
½ teaspoon Aleppo pepper, plus more for additional seasoning of the salmon, (you may substitute ¼
teaspoon chili flakes and ¼ teaspoon sweet paprika)
¼ teaspoon kosher salt, plus more for seasoning the salmon
Freshly ground black pepper
1 ½ pounds salmon filet, at least 1-inch thick, sliced into 4 equal parts
1 lemon half sliced into wedges; half reserved for juice
Preheat the oven to 400 degrees. Grease a rimmed baking sheet with a layer of olive oil, 2 teaspoons.
Heat the olive oil in a nonstick pan over medium heat. Add the onion and cook, stirring with a wooden spoon, until softened and translucent, 2 to 3 minutes. Add the garlic and spinach and cook, stirring occasionally, until wilted, about 3 minutes.
Scrape the wilted spinach into a fine-mesh strainer. Set the strainer over a small bowl or hold it over the sink while you use the spoon to press the spinach against the strainer a few times to drain excess water.
For the salmon filling, transfer the spinach mixture to a cutting board, roughly chop then add it to a medium bowl. Add the roasted peppers, capers, lemon zest and juice, Greek yogurt, Aleppo pepper or chili flakes and paprika, and ¼ teaspoon of salt and a good grind of black pepper. Stir to combine.
Pat the salmon dry, then use a sharp knife to cut slit down the side of each salmon filet without cutting through to the other side. Season the salmon all over with salt and pepper including inside the pockets.

Arrange the salmon skin-side down in the pan. Sprinkle the filet with extra Aleppo pepper or chili flakes and sweet paprika, and squeeze on the lemon juice. Spoon a quarter of the filling into each pocket. Bake until the fish is cooked through and flakes easily, 12 to 14 minutes.
Serve immediately with extra lemon wedges on the side for squeezing. Serves 4.
Greek Salad with Orzo
For the Dressing
2 tablespoons fresh squeezed lemon juice
½ teaspoon Dijon mustard
¼ cup extra-virgin olive oil
¼ cup finely chopped red onion
2 tablespoons finely chopped fresh dill
Salt and fresh ground pepper
For the Salad
8 ounces whole wheat orzo
3 fresh cucumbers, sliced and cur into half moons
2 cups cherry or grape tomatoes, halved
1 (15 ounce) can chickpeas, drained and rinsed
½ cup pitted kalamata olives, halved
1 cup crumbled feta
Finely chopped fresh dill
For the dressing, in a large bowl, whisk lemon juice and mustard. While whisking, slowly add oil until emulsified. Stir in onion and dill, season with salt and pepper.
You can make the dressing up to 3 days ahead. Store in an airtight container and refrigerate.
For the salad, in a large pot of boiling salted water, cook orzo, stirring occasionally, until according to package directions, drain.
Transfer orzo to bowl with dressing. Add the cucumbers, tomatoes, chickpeas. Fold in feta and top with dill.
Mediterranean Roasted Artichoke Recipe
3 large globe artichokes
3 teaspoon lemon juice
Salt and black pepper
Extra Virgin olive oil
4 garlic cloves, peeled
1 small shallot, thinly sliced
Crumbled feta cheese
For the Vinaigrette
Same garlic cloves roasted earlier with the artichokes
½ cup chopped dill
¼ cup fresh lemon juice
1 teaspoon honey

Salt and black pepper
Preheat oven to 400 degrees.
To clean the artichokes, first, cut off the stem/stalk. Peel off the tough outer layers by hand. When you reach the softer layers, use a serrated knife to cut off about ¾ inches from top. Now, cut artichoke in half length wise. Then, using a spoon, remove the fuzzy choke on the inside.
As you clean the inside of each artichoke half, immediately add ½ teaspoon lemon juice to cover the surface to prevent the artichoke from discoloring.
On a large baking sheet, place each artichoke half in a piece of lightly-oiled foil, the piece should be large enough to fold around the edges of the artichoke.
Season artichokes with salt and pepper, and nestle 1 garlic clove in the center of each artichoke half.
Drizzle generously with quality olive oil, it is okay if the olive oil spills over. Close the foil around the artichokes.
Roast at 400 degree oven for 40 minutes.
Carefully open the foil pouches using tongs. Remove the roasted garlic from the center of the artichoke and close the foil packs back until ready to serve. Let the garlic cool.
For the vinaigrette, add roasted garlic and remaining vinaigrette ingredients into a small food processor. Pulse until smooth.
Remove the artichokes from the foil. Arrange on a serving platter, generously drizzle the roasted garlic-dill vinaigrette. Top with shallots, capers and crumbled feta cheese.
Serves 6, each serving contains; Calories 116, Fat 8g., Carbohydrates 12g., Protein 3g.
Best Grilled Eggplant
For the Eggplant
½ cup extra-virgin olive oil
1 teaspoon fresh oregano
¼ teaspoon red pepper flakes
Salt and freshly ground pepper
2 large eggplants, sliced into ¼ inch rounds
¼ cup crumbled feta
2 tablespoons freshly chopped parsley
Juice of ½ lemon
For the dressing
1/3 cup tahini
Juice of 1 lemon
2 tablespoons water
Kosher salt

To cook the eggplant, heat the grill or grill pan over medium-high heat. In a small bowl, combine oil, oregano and red pepper flakes. Brush all over eggplant and season with salt and pepper.
Grill eggplant until tender and slightly charred, about 3 minutes per side.
Top grilled eggplant with feta and parsley, then squeeze lemon juice over them.
For the dressing, in a medium bowl, whisk together tahini, lemon juice, water, and garlic. Season with salt. If the dressing is too thick, add more water, a tablespoon at a time, until desired consistency.
Serve eggplant warm with dressing.
Serves 4, each serving contains; Calories 480, Fat 40g., Carbohydrates 15g., Fiber 13g., Protein 9g.