Mediterranean Diet

Many people are familiar with the idea that the Mediterranean Diet is a healthy diet that helps prevent heart attacks, strokes, type 2 diabetes and even some cancers. While we talk a lot about the Mediterranean Diet now, it is far from the latest trend or fad. The Mediterranean Diet is supported by many studies over a long period of time. Of course the Mediterranean is a large place and there is more than one version of the Mediterranean Diet depending on which country you look at. However there are common themes;

  • Lots of colorful vegetables
  • Healthy fats from olive oil, oily fish like tuna, salmon and mackerel, and nuts and seeds
  • Carbs from wholegrains
  • Plenty of seafood
  • Additional protein from legumes (lentils, chickpeas, beans), nuts and seeds, poultry and some lean meat
  • Lots of whole foods. These are foods that have minimal processing like fresh or frozen fish, berries, fruit and vegetables. Or the processing is close to what you would do at home e.g. crumbing fish or making up a delicious tuna mixture
  • Eating is a social activity enjoyed with other people


Here are some recipes that really capture the Mediterranean Diet vibe:


Salsa Verde Tuna Salad -

Salmon Linguine with a salad -

Parmesan and Rosemary Hoki and Mediterranean Veggie Salad -

Tuna and Veggie Savouries -

Tuscan Fish Salad -