Food That Heals. A healthy eating strategy for energy, strength and longevity

Here are several delicious recipes that perfectly reflect the principles of the Mediterranean diet:

Zucchini and Feta Salad

Ingredients (Serves 2):

1 zucchini

10 cherry tomatoes

1 cucumber

2 handfuls of spinach leaves

50 g feta cheese

1 tbsp olive oil

1 tsp lemon juice

1 tbsp pine nuts

Salt and pepper to taste

Preparation:

Slice the zucchini into thin strips and lightly grill until golden brown. Slice the cherry tomatoes and cucumber. Combine the vegetables with the spinach and add the pine nuts.

Drizzle with olive oil and lemon juice, then crumble feta cheese over the top.

Nutritional Value:

Calories: ~250 kcal

Vitamins and Minerals:

Vitamin A, C, K, magnesium, calcium, antioxidants

Fat:

14 g (healthy monounsaturated fats from olive oil and feta)

Benefits:

Supports heart health, promotes healthy vision, and strengthens bones and the immune system.

2. Salmon Fillet with Lemon and Rosemary

Ingredients (Serves 2):

300 g salmon fillet

1 lemon

1 tbsp olive oil

2 garlic cloves

1 sprig rosemary

Salt and pepper to taste

Preparation:

Rub the salmon fillet with garlic, salt, and pepper, then drizzle with olive oil.

Place lemon slices and rosemary on top.

Bake at 180° C (350° F) for 15—20 minutes.

Nutritional Value:

Calories: ~350 kcal

Vitamins and Minerals:

Vitamin D, Vitamin B12, omega-3 fatty acids, selenium

Fat:

20 g (healthy fats from fish and olive oil)

Benefits:

Supports cardiovascular health, enhances brain function, strengthens bones, and helps reduce inflammation.

Quinoa with Vegetables and Olives

Ingredients (Serves 2):

100 g quinoa

1 bell pepper

1 zucchini

2 tomatoes

8—10 olives

1 tbsp olive oil

1 garlic clove

Salt, pepper, and dried herbs to taste

Preparation:

Cook the quinoa until tender.

Dice the vegetables and lightly sauté them in olive oil with garlic.

Combine the quinoa with the vegetables and olives and season with herbs.

Nutritional Value:

Calories: ~280 kcal

Vitamins and Minerals:

Vitamin C, Vitamin B1, Vitamin B2, magnesium, potassium, dietary fiber

Fat:

10 g (healthy plant-based fats)

Benefits:

Supports digestion, helps lower cholesterol levels, and provides lasting energy without overburdening the digestive system.

Whole-Wheat Pasta with Tomatoes and Basil

Ingredients (Serves 2):

150 g whole-wheat pasta

3 tomatoes

1 onion

2 garlic cloves

1 bunch fresh basil

1 tbsp olive oil

20 g Parmesan cheese

Salt and pepper to taste

Preparation:

Cook the pasta until al dente.

Sauté the onion and garlic in olive oil. Add the chopped tomatoes and simmer for 5—7 minutes.

Combine the pasta with the sauce, add basil, and sprinkle with Parmesan cheese.

Nutritional Value:

Calories: ~320 kcal

Vitamins and Minerals:

Vitamin A, C, K, iron, dietary fiber

Fat:

12 g (healthy plant-based fats)

Benefits:

Supports heart health, improves digestion, and supplies the body with antioxidants.

Mediterranean Fruit Salad with Nuts

Ingredients (Serves 2):

1 orange

1/2 pomegranate

1 apple

20 g walnuts

1 tsp honey

1 tsp lemon juice

Preparation:

Dice the fruit and place it in a bowl.

Sprinkle with walnuts and drizzle with honey and lemon juice.

Nutritional Value:

Calories: ~180 kcal

Vitamins and Minerals:

Vitamin C, antioxidants, dietary fiber, potassium, magnesium

Fat:

8 g (healthy fats from walnuts)

Benefits:

Strengthens the immune system, supports heart health, and helps slow cellular aging.

Greek Yogurt with Pomegranate and Almonds

Ingredients (1 serving)

Greek yogurt — 150 g

Pomegranate — 50 g (seeds)

Almonds — 15 g

Honey — 1 tsp (5 g)

Preparation

Place the yogurt in a bowl.

Add the pomegranate seeds and chopped almonds.

Drizzle with honey.

Calories: ~320 kcal

Benefits: calcium, protein, vitamin E, antioxidants, healthy fats.

Hummus with Carrot and Cucumber

Ingredients (1 serving)

Cooked chickpeas — 100 g

Tahini — 1 tsp

Lemon juice — 1 tsp

Garlic — ½ clove

Carrot and cucumber — 100 g

Olive oil — 1 tsp

Preparation

Blend the chickpeas with tahini, lemon juice, garlic, and olive oil until smooth and creamy.

Cut the vegetables into sticks.

Serve with the hummus.

Calories: ~150 kcal

Benefits: fiber, protein, antioxidants, B vitamins.

Tuna and Quinoa Salad

Ingredients (1 serving)

Quinoa — 50 g (dry)

Tuna in its own juice — 100 g

Arugula — 50 g

Cherry tomatoes — 50 g

Olives — 10 g

Lemon juice and olive oil — 1 tsp

Preparation

Cook the quinoa until tender.

Mix all ingredients together and dress with olive oil and lemon juice.

Calories: ~450 kcal

Benefits: omega-3, iron, vitamin C, protein, fiber.

Baked Chicken with Eggplant and Bulgur

Ingredients (1 serving)

Chicken breast — 150 g

Eggplant — 100 g

Tomatoes — 50 g

Olive oil — 1 tbsp

Bulgur — 50 g

Preparation

Slice the eggplant and tomatoes and place them in a baking dish.

Place the chicken on top and drizzle with olive oil.

Bake for 25—30 minutes at 180° C.

Cook the bulgur and serve together with the chicken and vegetables.

Calories: ~500 kcal

Benefits: protein, fiber, antioxidants, vitamins A and B6.

Oatmeal with Figs and Chia Seeds

Ingredients (1 serving)

Rolled oats — 50 g

Almond milk — 200 ml

Dried figs — 30 g

Chia seeds — 1 tsp

Preparation

Cook the oatmeal in almond milk for 5—7 minutes.

Add the chopped figs and chia seeds.

Calories: ~350 kcal

Benefits: fiber, omega-3, magnesium, B vitamins.

Baked Cod with Broccoli

Ingredients (1 serving)

Cod fillet — 150 g

Broccoli — 100 g

Potatoes — 100 g

Olive oil — 1 tsp

Preparation

Drizzle the cod fillet with olive oil, season with salt, and bake for 15—20 minutes at 180° C.

Boil the broccoli and potatoes and serve with the fish.

Calories: ~500 kcal

Benefits: protein, vitamin D, fiber, vitamin C.

Stuffed Bell Peppers with Chickpeas and Bulgur

Ingredients (1 serving)

Bell peppers — 2 pcs

Bulgur — 50 g

Chickpeas — 50 g

Onion — 30 g

Tomato paste — 1 tbsp

Olive oil — 1 tsp

Preparation

Cook the bulgur and chickpeas.

Sauté the onion with tomato paste and mix with the bulgur and chickpeas.

Stuff the peppers with the mixture and bake for 20 minutes at 180° C.

Calories: ~480 kcal

Benefits: fiber, protein, antioxidants, vitamin C.

Couscous Salad with Avocado and Shrimp

Ingredients (1 serving)

Couscous — 50 g

Shrimp — 100 g

Avocado — 50 g

Cherry tomatoes — 50 g

Olive oil — 1 tsp

Lemon juice — 1 tsp

Preparation

Cook the couscous according to package instructions.

Sauté the shrimp for 3—4 minutes until pink.

Mix the couscous with the shrimp, diced avocado, and tomatoes.

Dress with olive oil and lemon juice.

Calories: ~420 kcal

Benefits: protein, omega-3, fiber, vitamin C, healthy fats.

Baked Eggplants with Tomatoes and Feta

Ingredients (1 serving)

Eggplant — 150 g

Tomatoes — 100 g

Feta cheese — 30 g

Olive oil — 1 tbsp

Garlic — 1 clove

Preparation

Slice the eggplant into rounds and bake for 10 minutes at 180° C.

Add the tomatoes, garlic, and crumbled feta, then bake for another 10 minutes.

Drizzle with olive oil before serving.

Calories: ~350 kcal

Benefits: fiber, protein, antioxidants, vitamin E.

Vegetable Stew with Chickpeas

Ingredients (1 serving)

Cooked chickpeas — 100 g

Zucchini — 100 g

Bell pepper — 100 g

Onion — 30 g

Tomato paste — 1 tbsp

Olive oil — 1 tsp

Preparation

Sauté the onion with tomato paste.

Add the chopped vegetables and simmer for 10—15 minutes.

Add the chickpeas, stir, and heat through for 5 minutes.

Calories: ~400 kcal

Benefits: fiber, protein, antioxidants, vitamins A and C.

Spinach Salad with Orange and Walnuts

Ingredients (1 serving)

Spinach — 50 g

Orange — 1 pc

Walnuts — 15 g

Olive oil — 1 tsp

Lemon juice — 1 tsp

Preparation

Wash the spinach and cut the orange into segments.

Mix with the walnuts.

Dress with olive oil and lemon juice.

Calories: ~200 kcal

Benefits: fiber, vitamin C, omega-3, antioxidants.

Pasta with Tomato Sauce and Basil

Ingredients (1 serving)

Durum wheat pasta — 70 g

Tomatoes — 150 g

Garlic — 1 clove

Fresh basil — 5 g

Olive oil — 1 tsp

Preparation

Cook the pasta until done.

Sauté the garlic, add the tomatoes, and simmer for 5—7 minutes.

Mix with the pasta and sprinkle with basil.

Calories: ~400 kcal

Benefits: fiber, antioxidants, vitamin C, vitamin K.

Chicken Fillet with Lemon and Rosemary

Ingredients (1 serving)

Chicken breast — 150 g

Lemon — ½ pc

Rosemary — 1 sprig

Olive oil — 1 tsp

Preparation

Drizzle the chicken with lemon juice and olive oil and sprinkle with rosemary.

Bake for 20—25 minutes at 180° C.

Calories: ~250 kcal

Benefits: protein, vitamin B6, antioxidants, healthy fats.

Grilled Salmon with Vegetables

Ingredients (1 serving)

Salmon fillet — 150 g

Zucchini — 100 g

Bell pepper — 50 g

Olive oil — 1 tsp

Preparation

Season the salmon with salt and pepper and grill for 8—10 minutes.

Sauté the vegetables in olive oil.

Serve together.

Calories: ~500 kcal

Benefits: omega-3, protein, vitamin D, antioxidants, fiber.

And as a bonus, 25 highly original and unusual Mediterranean-style recipes featuring interesting combinations, unconventional ingredients, vibrant flavors, and health benefits.

Watermelon, Feta, and Mint Salad

Ingredients (1 serving)

Watermelon — 150 g

Feta cheese — 30 g

Fresh mint — 5 g

Olive oil — 1 tsp

Lime juice — 1 tsp

Preparation

Cut the watermelon into cubes.

Add crumbled feta and chopped mint.

Dress with olive oil and lime juice.

Calories: ~250 kcal

Benefits: antioxidants, fiber, protein, vitamin C, healthy fats.

Pasta with Tomato Sauce and Basil

Ingredients (1 serving)

Durum wheat pasta 70 g

Tomatoes 150 g

Garlic 1 clove

Fresh basil 5 g

Olive oil 1 tsp

Preparation

Cook the pasta until done

Sauté the garlic, add the tomatoes and simmer for 5—7 min

Mix with the pasta and sprinkle with basil

Calories ~400 kcal

Benefits: fiber, antioxidants, vitamin C, vitamin K

Chicken Fillet with Lemon and Rosemary

Ingredients (1 serving)

Chicken breast 150 g

Lemon 1/2 pc.

Rosemary 1 sprig

Olive oil 1 tsp

Preparation

Drizzle the chicken with lemon juice and olive oil, sprinkle with rosemary

Bake for 20—25 min at 180° C

Calories ~250 kcal

Benefits: protein, vitamin B6, antioxidants, healthy fats

Grilled Salmon with Vegetables

Ingredients (1 serving)

Salmon fillet 150 g

Zucchini 100 g

Bell pepper 50 g

Olive oil 1 tsp

Preparation

Season the salmon with salt and pepper, grill for 8—10 min

Sauté the vegetables in olive oil

Serve together

Calories ~500 kcal

Benefits: omega-3, protein, vitamin D, antioxidants, fiber

And as a gift, 25 very original and unusual recipes in the «Mediterraneo» style, featuring interesting combinations, unconventional ingredients, vibrant flavors, and preserved health benefits.

Watermelon, Feta and Mint Salad

Ingredients (1 serving)

Watermelon 150 g

Feta cheese 30 g

Fresh mint 5 g

Olive oil 1 tsp

Lime juice 1 tsp

Preparation

Cut the watermelon into cubes

Add crumbled feta and chopped mint

Dress with olive oil and lime juice

Calories ~250 kcal

Benefits: antioxidants, fiber, protein, vitamin C, healthy fats

Baked Mini Peppers with Couscous and Pomegranate

Ingredients (1 serving)

Mini peppers 4 pcs.

Couscous 50 g

Pomegranate 30 g

Onion 30 g

Olive oil 1 tsp

Preparation

Cook the couscous

Sauté the onion and mix with the couscous

Stuff the mini peppers with the mixture and bake for 15 min at 180° C

Sprinkle with pomegranate seeds before serving

Calories ~320 kcal

Benefits: fiber, protein, antioxidants, vitamin C

Creamy Pumpkin Soup with Ginger and Orange

Ingredients (1 serving)

Pumpkin 200 g

Onion 30 g

Ginger 5 g

Orange juice 50 ml

Olive oil 1 tsp

Preparation

Sauté the onion with the ginger

Add the chopped pumpkin and water, cook until soft

Blend into a purée and add the orange juice

Dress with olive oil

Calories ~220 kcal

Benefits: beta-carotene, antioxidants, vitamin C, fiber

Warm Beetroot, Goat Cheese and Arugula Salad

Ingredients (1 serving)

Beetroot 150 g

Goat cheese 30 g

Arugula 50 g

Olive oil 1 tsp

Balsamic vinegar 1 tsp

Preparation

Bake the beetroot for 25—30 min at 180° C, then cut into cubes

Mix with arugula and crumbled cheese

Dress with olive oil and balsamic vinegar

Calories ~280 kcal

Benefits: fiber, antioxidants, protein, vitamin K

Pasta with Avocado, Lemon and Green Pea Cream

Ingredients (1 serving)

Durum wheat pasta 70 g

Avocado 50 g

Green peas 50 g

Lemon juice 1 tsp

Olive oil 1 tsp

Preparation

Cook the pasta

Blend the avocado with lemon juice and olive oil into a purée

Mix the pasta with the purée and add the cooked peas

Calories ~400 kcal

Benefits: fiber, omega-3, vitamin C, protein

Chicken with Figs and Olives

Ingredients (1 serving)

Chicken breast 150 g

Dried figs 30 g

Olives 20 g

Olive oil 1 tbsp

Preparation

Sauté the chicken until golden brown

Add the chopped figs and olives, simmer for 5—7 min

Serve with fresh herbs

Calories ~450 kcal

Benefits: protein, fiber, antioxidants, vitamin B6

Warm Artichoke, Cherry Tomato and Parmesan Salad

Ingredients (1 serving)

Canned artichokes 100 g

Cherry tomatoes 50 g

Parmesan cheese 20 g

Olive oil 1 tsp

Preparation

Sauté the artichokes for 5 min

Add the cherry tomatoes and heat for another 3 min

Mix with grated Parmesan and serve

Calories ~300 kcal

Benefits: fiber, protein, antioxidants, vitamin C

Zucchini Spaghetti with Parsley and Almond Pesto

Ingredients (1 serving)

Zucchini 200 g

Parsley 20 g

Almonds 15 g

Olive oil 1 tbsp

Garlic 1 clove

Preparation

Cut the zucchini into spirals

Blend the parsley, almonds, garlic and olive oil into a pesto

Mix the zucchini with the pesto and warm slightly

Calories ~250 kcal

Benefits: fiber, vitamin C, antioxidants, healthy fats

Fig, Prosciutto and Arugula Salad

Ingredients (1 serving)

Fresh figs 2 pcs.

Prosciutto 30 g

Arugula 50 g

Olive oil 1 tsp

Balsamic vinegar 1 tsp

Preparation

Slice the figs into wedges

Arrange on arugula and add the prosciutto

Dress with olive oil and balsamic vinegar

Calories ~300 kcal

Benefits: antioxidants, protein, fiber, vitamin C, healthy fats

Baked Salmon with Orange and Fennel

Ingredients (1 serving)

Salmon fillet 150 g

Orange 50 g

Fennel 100 g

Olive oil 1 tsp

Preparation

Drizzle the salmon fillet with olive oil

Arrange orange slices and sliced fennel around it

Bake for 15—20 min at 180° C

Calories ~480 kcal

Benefits: omega-3, protein, vitamin C, antioxidants, fiber

Quinoa with Fried Eggplant and Pine Nuts

Ingredients (1 serving)

Quinoa 50 g

Eggplant 100 g

Pine nuts 15 g

Olive oil 1 tsp

Preparation

Cook the quinoa

Fry the eggplant until golden brown

Mix with the quinoa and sprinkle with pine nuts

Calories ~400 kcal

Benefits: fiber, protein, antioxidants, vitamin E

Grapefruit, Avocado and Shrimp Salad

Ingredients (1 serving)

Grapefruit 1 pc.

Avocado 50 g

Shrimp 100 g

Olive oil 1 tsp

Preparation

Peel the grapefruit and cut it into segments

Mix with the avocado and shrimp

Dress with olive oil

Calories ~350 kcal

Benefits: vitamin C, fiber, omega-3, protein

Stuffed Zucchini with Tomatoes and Feta

Ingredients (1 serving)

Zucchini 2 pcs.

Tomatoes 100 g

Feta cheese 30 g

Olive oil 1 tsp

Preparation

Cut the zucchini lengthwise and remove the core

Mix the chopped tomatoes with feta

Stuff the zucchini and bake for 15—20 min at 180° C

Calories ~350 kcal

Benefits: fiber, protein, antioxidants, vitamin C

Cod Fish Cakes with Lemon and Parsley

Ingredients (1 serving, 2 fish cakes)

Cod fillet 150 g

Lemon juice 1 tsp

Parsley 10 g

Egg 1 pc.

Olive oil 1 tsp for frying

Preparation

Mince the cod fillet and mix with the egg, parsley and lemon juice

Shape into fish cakes and fry for 3—4 min on each side

Calories ~300 kcal

Benefits: protein, omega-3, vitamin C, antioxidants

Artichoke Salad with Almonds and Orange

Ingredients (1 serving)

Canned artichokes 100 g

Orange 1 pc.

Almonds 15 g

Olive oil 1 tsp

Preparation

Slice the artichokes and orange

Mix with chopped almonds

Dress with olive oil

Calories ~280 kcal

Benefits: fiber, protein, antioxidants, vitamin C, healthy fats

Zucchini Baked with Goat Cheese and Thyme

Ingredients (1 serving)

Zucchini 150 g

Goat cheese 30 g

Fresh thyme 5 g

Olive oil 1 tsp

Preparation

Slice the zucchini into rounds and place in a baking dish

Sprinkle with crumbled goat cheese and thyme

Bake for 15—20 min at 180° C

Calories ~250 kcal

Benefits: fiber, protein, antioxidants

Mango, Avocado and Walnut Salad

Ingredients (1 serving)

Mango 100 g

Avocado 50 g

Walnuts 15 g

Olive oil 1 tsp

Lime juice 1 tsp

Preparation

Cut the mango and avocado into cubes

Mix with the walnuts

Dress with olive oil and lime juice

Calories ~320 kcal

Benefits: antioxidants, fiber, omega-3, vitamin C, healthy fats

Baked Trout with Lemon and Rosemary

Ingredients (1 serving)

Trout 150 g

Lemon 1/2 pc.

Rosemary 1 sprig

Olive oil 1 tsp

Preparation

Drizzle the fish with lemon juice and olive oil

Sprinkle with rosemary

Bake for 15—20 min at 180° C

Calories ~450 kcal

Benefits: protein, omega-3, vitamin D, antioxidants

Quinoa Salad with Roasted Beetroot and Pine Nuts

Ingredients (1 serving)

Quinoa 50 g

Beetroot 100 g

Pine nuts 15 g

Olive oil 1 tsp

Preparation

Cook the quinoa

Roast the beetroot for 25 min at 180° C, then cut into cubes

Mix with the quinoa and sprinkle with pine nuts

Calories ~400 kcal

Benefits: fiber, antioxidants, protein, vitamin K

Warm Asparagus and Prosciutto Salad

Ingredients (1 serving)

Asparagus 150 g

Prosciutto 30 g

Olive oil 1 tsp

Lemon juice 1 tsp

Preparation

Sauté the asparagus for 5—7 min

Add the sliced prosciutto and heat lightly

Dress with lemon juice and olive oil

Calories ~250 kcal

Benefits: protein, antioxidants, fiber, vitamin C

Stuffed Tomatoes with Chickpeas and Basil

Ingredients (1 serving)