tHE AUTHORITY ON THE MEDITERRANEAN DIET about Elena Paravantes THE Bestselling book THE AUTHENTIC recipes THE Diet AND LIFESTYLE Mediterranean Diet Recipes APPETIZERS SALADS BEANS VEGETARIAN DINNERS SIDES The Latest Authentic Dolmades (Stuffed Grape Leaves) Mediterranean Dinners Mediterranean Diet Resources Want More Mediterranean Diet Guidance? Get my best-selling book! This is the only guide you’ll...| OliveTomato.com
This traditional Spanish spinach and chickpeas recipe features chickpeas, sautéed spinach, infused with garlic, smoky paprika, and earthy cumin. Perfect for a delicious and quick weeknight dinner, a hearty side and of course as a tapas. It’s a delicious way to enjoy greens and beans! Ready in under 15 minutes! Spain has such a large...| OliveTomato.com
Simply delicious roasted sardines with a garlic herb crust – you can practically eat them with your hands. There is so much to be said about fish, particularly when it comes to the Mediterranean diet. Greeks traditionally consumed the small, cheap fish: sardines and anchovies that also happen to be rich in omega-3 fatty acids...| OliveTomato.com
This Mediterranean Chicken and rice is an easy one pan recipe, featuring flavorful Mediterranean flavors: juicy chicken is roasted along Greek style lemony garlic rice, providing the perfect balance of flavors and textures. Chicken and rice or chicken and potatoes is a classic weekend meal here in the Mediterranean. It’s comforting, easy to make and...| OliveTomato.com
For this easy and delicious sheet pan fish recipe, sole fillets are baked with the flavorful Greek ladolemono dressing and herbs. Fish plays an important role in the Mediterranean diet, but you don’t have to it eat all the time. I like to add small fatty fish as often as possible such as sardines and...| OliveTomato.com
Juicy bite-size Greek meatballs seasoned with herbs and baked to perfection. For someone who prefers mostly vegetable based dishes, there is one red meat dish that I will always say yes to: Keftethakia. Bite-size (or a little bit larger) meatballs made from ground beef or ground pork, along with all those tasty Greek herbs (especially...| OliveTomato.com
As you may know, my mom has greatly influenced my eating habits and taste, as most mothers, right?. She is very loyal to Greek cuisine and we pretty much ate only Greek food at home. Occasionally she would make what she called “American” food. One of those times she made “hamburgers”. Now for Greeks a...| OliveTomato.com
This is one of those recipes that just comes together so beautifully and tastes so good! It is common practice to cook beans and greens together, not only in the Mediterranean but in many parts of the world. And what a delicious and healthy combination it is! Black-eyed peas and spinach, stewed together with tomato...| OliveTomato.com
Chicken has an important role on the Mediterranean table, it was a more accessible meat and traditionally consumed once a week. And while some people consider chicken a bit boring, in the Greek kitchen it is transformed. Cooked with herbs or in sauces it is a family favorite. Usually we will make it the classic...| OliveTomato.com
Are you ready to feel lighter, energized, and more balanced in just one week? The 7-Day Mediterranean Diet Reset is packed with nutrient-rich foods full of antioxidants, fiber, and healthy fats to promote physical and mental well-being. Bonus: I’ve include Mediterranean lifestyle tips to help you get even more out of this reset. As a Registered Dietitian...| OliveTomato.com
The traditional Greek diet served as the prototype of the Mediterranean Food Pyramid (along with Southern Italy) as it is known today. Olive oil is the main ingredient, present in almost every single dish. Greeks consume large amounts of olive oil and have the highest consumption per person in the world. The traditional Greek diet...| OliveTomato.com
Beans or pulses play an important role in the Greek kitchen. Traditionally, Greeks would eat beans at least 2 times a week; they were a cheap and accessible source of non-animal protein. Dry beans (canned are still rarely used) were usually eaten as a soup known as fasolada, a white bean soup cooked with celery leaves,...| OliveTomato.com
This 5 minute Mediterranean Chickpea Tuna Salad is a quick, protein-packed meal with a perfect balance of creamy, crunchy, and tangy flavors.| OliveTomato.com
A Greek classic egg recipe: scrambled eggs with tomatoes and feta. Healthy and Yummy.| OliveTomato.com
Experience this authentic Italian dish featuring tender greens, sweet raisins, and toasted pine nuts. A quick and healthy side dish that’s rich in flavor and perfect for any meal! This traditional Italian sautéed spinach with raisins and pine nuts is one of those dishes that you know you will like, but then you unexpectedly experience...| OliveTomato.com
Beans are such an important part of any diet, regardless of what type of diet you want to follow. They are a food that combines so many qualities; it is filling, it has protein, it has slowly digested carbohydrates, it has antioxidants and it has fiber. These nutrients are not only healthy, as beans have...| OliveTomato.com
Pasta and starches generally are part of the Mediterranean diet, that does not mean jumbo servings of pasta with creamy sauces, but pasta with mainly vegetable based sauces. Everyone can enjoy a moderate amount of pasta and still maintain their weight or blood sugar levels. However, the reality is that we are eating too many...| OliveTomato.com
These type of pies are called patsavouro-pites. Patsavoura means rag in Greek. Doesn’t sound too appetizing, I know, which is the reason I had never made this before. The other day though, I saw someone making this, and it was so good and nothing like I imagined. So, I went ahead and made my own...| OliveTomato.com
A delicious and hearty salad made with beets, tangerines, greens, and walnuts. Crispy, filling and flavorful with the addition of the tangy crumbled feta and the citrus vinaigrette. Beets are loved in the Mediterranean. We not only eat the beet bulb but also the greens, warm and drizzled with olive oil. One of my favorite...| OliveTomato.com
Orzo is called kritharaki or manestra in Greek and we use it quite often, especially as an accompaniment with meat. The traditional Greek way is to cook it along with the meat in the oven or in a pot. This recipe basically takes the risotto technique and applies to orzo. Orzo is more forgiving than rice,...| OliveTomato.com
This bright and fresh chickpea-sardine salad is complemented with tomatoes, cucumber and olives offering a lot of flavor plus a good dose of omega-3 fatty acids. For this honestly scrumptious recipe, I combined canned sardines, chickpeas and fresh vegetables including tomatoes and cucumbers. In traditional Greek cuisine it is common to combine small fish with...| OliveTomato.com
I came across this Spanish salad known as Pipirrana in a Spanish cookbook. While not very known outside of Spain, it is a great example of the use of seasonal, local ingredients that everyone has at home during the summer months. Generally, when we think of Spanish cuisine we think of tapas, gazpacho, paella and...| OliveTomato.com
Delicious mood boosting Mediterranean inspired black-eyed pea salad combining colorful vegetables, a lemony dressing and smoked salmon for an amazingly flavorful salad. Black-eyed peas are a favorite bean in the Mediterranean diet. In Greece, we eat them often prepared as a thick stew like in this recipe for One Pot Greek Black Eyed Peas. It...| OliveTomato.com
Tabbouleh is such a great salad. It combines all the classic ingredients of the Mediterranean: tomatoes, cucumbers. herbs (parsley, mint), olive oil and lemon. While it is not a Greek dish, it definitely combines ingredients common in the Greek cuisine and I love it! So there are many different versions of Tabbouleh, I tend to...| OliveTomato.com
This classic arugula parmesan salad is full of delicious ingredients that complement each other: spicy arugula pairs with nutty and salty parmesan and sweet sundried tomatoes. The salad is finished with a sprinkle of pine nuts and a balsamic-honey vinaigrette. Arugula salad is a delicious Italian salad that I love having especially with pasta dishes...| OliveTomato.com
Juicy red tomatoes, crisp cucumber, sharp onion, olive oil and of course … feta. The one and only famous authentic Greek Salad also known as Village Salad and in Greek: Horiatiki. This is the real thing, do not accept imitations of so-called “Greek Salads”. Straight from Greece this salad is full of flavor, nutrients and...| OliveTomato.com
The Mediterranean Diet Cookbook for Beginners This is the only guide you’ll need to get started on the authentic Mediterranean diet! The Mediterranean Diet Cookbook for Beginners is packed with everything you need to know about the Mediterranean Diet: guidance, menu plans, lifestyle advice, cooking tips, a comprehensive food list and 100 delicious recipes! And...| OliveTomato.com
The Authentic Delicious Greek Yogurt with Honey recipe, including variations, plus tips on how to buy the best yogurt.| OliveTomato.com
