Eating healthy can sometimes seem like a daunting task, especially with the abundance of processed and fast foods available. However, the Mediterranean Diet offers a delightful and nutritious alternative that can be both delicious and beneficial for your health. Being of Greek descent (in part) I am inspired by the traditional dietary patterns of countries bordering the Mediterranean Sea, this diet emphasizes fresh vegetables, fruits, whole grains, and healthy fats, particularly olive oil.

I recently embarked on a journey to embrace this lifestyle, and I’m excited to share two of my favorite recipes that are not only healthy but also quick and easy to prepare.

Homemade Pasta Sauce

This homemade pasta sauce is bursting mouthwatering with flavors and is perfect for a serving size of two people. Here’s the recipe:

Ingredients:

• 4 Roma Tomatoes 🍅
• 8 Green Olives 🫒
• 2 Green Onions 🧅
• 1 tablespoon Olive Oil
• 2 squirts of Lemon (replaces the need for salt)
• 1/2 teaspoon Sweet Basil
• 1/2 teaspoon Oregano 🌿
• 1/2 teaspoon Italian Seasoning
• A pinch of Cayenne Pepper Powder

Instructions:

1. Slice the Roma tomatoes and green onions.
2. Heat the olive oil in a skillet over medium heat.
3. Add the tomatoes and green onions, cooking until they start to soften.
4. Add the olives (sliced), basil, oregano, Italian seasoning, and cayenne pepper powder.
5. Squeeze in the lemon juice and stir well.
6. Let the sauce simmer for 15-20 minutes, allowing the flavors to meld together.

Serve this delightful sauce over your favorite pasta, and top with a sprinkle of mozzarella cheese if desired.

Vegetable Medley Over Glazed Toasted Wheat Flatbread

This vibrant and filling dish combines a variety of fresh vegetables and cheeses, served over a crispy, olive oil-glazed flatbread.

Ingredients:

• 1 Seared Avocado 🥑
• 10 Green Olives 🫒
• 1 tablespoon Mozzarella Cheese 🧀
• 2 tablespoons Feta Cheese 🧀
• Olive Oil
• Whole Wheat Flatbread 🫓

Instructions:

1. Preheat your boiler to 500°F
2. Brush the flatbread with olive oil.
3. Slice the avocado and sear it for a few minutes in the frying pan with a tablespoon of olive oil.
4. Slice the olives.
5. Once the avocado slices are good and toasted place them on the flat bread.
6. Sprinkle the mozzarella and feta cheeses on top.
7. Slice the Roma Tomato, thinly (but not too thin).
8. Add the tomato and olives to the flatbread.
9. Place in broiler and watch it carefully, until the edges are crisp and golden.

Both of these meals can be prepared in under 30 minutes, making them perfect for a quick and nutritious lunch or dinner.

The Mediterranean Diet is praised for its numerous health benefits, including reduced risk of heart disease, improved cognitive function, and better weight management. By incorporating more fresh produce, healthy fats, and whole grains into your meals, you’re making a positive impact on your overall well-being.

That being said, adopting the Mediterranean Diet doesn’t mean you have to sacrifice flavor or spend hours in the kitchen. These simple recipes are a testament to how easy and enjoyable healthy eating can be. I encourage you to try them out and experience the benefits for yourself.

If you enjoyed this post and found the recipes helpful, please consider sending a 99-cent tip to my Cash App at $AmandakSherrell or my Venmo account. Your support helps me continue sharing my journey and recipes with you all. Happy cooking!

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For more information on the Mediterranean Diet and its benefits, check out these articles:

• Mayo Clinic: Mediterranean Diet
• Harvard T.H. Chan School of Public Health: The Nutrition Source – Mediterranean Diet

Feel free to reach out with any questions or comments, and stay tuned for more delicious and healthy recipes!

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