The Mediterranean Diet: A Path to Longevity

The Mediterranean Diet has proven to be the healthiest way to retain lifetime longevity and good health! Food choices vary from region to region in the Mediterranean area but are all focused on primarily a plant-based diet, with as much as 95% 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
• 1 red onion, finely diced
• 2 garlic cloves, minced
• 5 ounces baby spinach
• 2 fire-roasted red peppers, diced
• 2 tablespoons capers, drained and chopped
• Zest and juice from 1 lemon
• 2 tablespoons Greek yogurt
• ½ teaspoon Aleppo pepper (or ¼ tsp chili flakes + ¼ tsp paprika)
• ¼ teaspoon kosher salt, plus more to season salmon
• Freshly ground black pepper
• 1½ pounds salmon filet, sliced into 4 portions
• 1 lemon (half sliced into wedges, half for juice)

Preheat oven to 400°F. Grease a baking sheet with olive oil. In a pan, cook onion in oil until translucent. Add garlic and spinach; cook until wilted. Drain spinach well.

Chop spinach and mix in a bowl with roasted peppers, capers, lemon zest and juice, yogurt, Aleppo pepper, salt, and pepper.

Cut a slit into each salmon filet, season with salt and pepper inside and out. Place on the baking sheet, fill each pocket with the spinach mixture, sprinkle extra Aleppo pepper, and squeeze lemon juice over. Bake 12–14 minutes. Serve with lemon wedges. Serves 4.

Greek Salad with Orzo

For the Dressing

• 2 tablespoons lemon juice
• ½ teaspoon Dijon mustard
• ¼ cup olive oil
• ¼ cup finely chopped red onion
• 2 tablespoons chopped dill
• Salt and pepper to taste

For the Salad

• 8 ounces whole wheat orzo
• 3 cucumbers, sliced into half moons
• 2 cups cherry tomatoes, halved
• 1 (15 oz) can chickpeas, rinsed
• ½ cup kalamata olives, halved
• 1 cup crumbled feta
• Fresh dill for garnish

Whisk dressing ingredients until emulsified. Cook orzo in salted water per package instructions. Drain and mix with dressing. Add cucumbers, tomatoes, chickpeas, feta, and dill. Serve chilled or at room temperature.

Mediterranean Roasted Artichoke

• 3 globe artichokes
• 3 teaspoons lemon juice
• Salt and black pepper
• Olive oil
• 4 garlic cloves, peeled
• 1 shallot, sliced
• Crumbled feta cheese

For the Vinaigrette

• Roasted garlic cloves from artichokes
• ½ cup chopped dill
• ¼ cup lemon juice
• 1 teaspoon honey
• Salt and black pepper

Preheat oven to 400°F. Clean artichokes, removing tough leaves and the choke. Halve and add lemon juice to prevent browning. Place halves on foil with a garlic clove and drizzle olive oil. Wrap and roast for 40 minutes.

Remove garlic and blend with vinaigrette ingredients. Unwrap artichokes and drizzle with vinaigrette. Top with shallots, capers, and feta. Serves 6. Calories per serving: 116; Fat: 8g; Carbs: 12g; Protein: 3g.

Best Grilled Eggplant

For the Eggplant

• ½ cup olive oil
• 1 teaspoon oregano
• ¼ teaspoon red pepper flakes
• Salt and pepper
• 2 large eggplants, sliced into ¼-inch rounds
• ¼ cup crumbled feta
• 2 tablespoons chopped parsley
• Juice of ½ lemon

For the Dressing

• 1/3 cup tahini
• Juice of 1 lemon
• 2 tablespoons water
• Kosher salt

Mix oil, oregano, and red pepper flakes. Brush on eggplant slices and season. Grill until charred and tender, about 3 minutes per side. Top with feta, parsley, and lemon juice.

For dressing, whisk tahini, lemon juice, water, and salt. Thin with more water if needed. Serve grilled eggplant warm with dressing. Serves 4. Calories per serving: 480; Fat: 40g; Carbs: 15g; Fiber: 13g; Protein: 9g.