The Mediterranean diet is known for providing various health benefits, including improving heart health, brain function, and aiding in weight management. This diet consists of whole foods such as lean protein, whole grains, legumes, and fruits and vegetables. Two dietitians, who grew up following the Mediterranean diet, have shared some of their favorite healthy recipes.

Sardine, Caper, and Lemon Pasta

This affordable and nutritious pasta dish is recommended by Natalie Carroll, a registered dietitian based in New York. To prepare, simply sauté garlic, lemon zest, sardines, and capers in a pan with olive oil, and then add cooked wholewheat spaghetti. According to Carroll, this dish has the potential to change people’s perceptions of sardines due to its delicious flavor and nutritional value.

Fancy Toast

Carroll’s go-to breakfast, known as ‘fancy toast,’ is a simple yet nutritious option. It involves topping a slice of sourdough toast with full-fat ricotta cheese, along with slices of peach, figs, or apple, and a drizzle of honey, cinnamon, and cracked black pepper. This breakfast choice aims to provide a balance of healthy fats and protein to sustain energy levels throughout the day.

White Bean Dip

Another recommendation from Carroll is a white bean dip, which is rich in fiber and protein. This dip can be easily prepared by blending white beans, garlic, olive oil, salt, pepper, and lemon juice in a food processor until a smooth texture is achieved. Additional flavorings such as parsley, pine nuts, or dried herbs can also be incorporated according to personal preference.

The Mediterranean diet continues to gain recognition as one of the healthiest dietary approaches. By incorporating these nutritious and delicious recipes, individuals can experience the benefits of this renowned diet firsthand.