3 Mediterranean Diet Recipes with Health & Nutritional Benefits

Food Top of the List
By: Olivia Schneider | Segun Oduolowu Posted: 10:42 AM, Dec 12, 2018 Updated: 9:07 AM, Sep 12, 2019

The Mediterranean Diet is no fad – it’s been around for years and seems like it’s always in the news. And that’s because its protocol is changing bodies and lives. The List chatted with Dr. Eudene Harry, Medical Director at Oasis for Optimal Health, to talk about the benefits of the popular diet. And to help you put these principals into practice, we linked up with Chef and Nutritionist Teresa Hansen who provided a few Mediterranean diet recipes you’ll want to try asap.

1. Brain Healthy Spinach Fennel Apple Salad   

First on our list of Mediterranean diet recipes is a dish that can be incorporated into your diet for a brain boost. Vegetables are high in Folate, a micronutrient that we need on a daily basis. Plus, adding fennel will give you a boost in vitamin C. This salad also includes apples, which are high in anti-oxidants and flavonoids needed in our daily diets. 


  • Zest and juice of one lemon
  • 3 tbsp olive oil
  • Pinch of sea salt
  • 4 cups baby spinach
  • 1/2 fennel bulb, thinly sliced
  • 1/2 apple, julienned
  • 1/4 cup toasted walnuts 


Whisk together lemon juice, olive oil and salt. Pour over baby spinach. Top with fennel, apple and walnuts. Serve immediately.


2.  Cholesterol-Combating Sardine Cracker Appetizer

Mediterranean diet recipes have been associated with lowering bad cholesterol, or the LDL cholesterol. Dr. Harry says it might be contributing to it through its high-fiber foods and content. “We might also want to think about polyunsaturated fats which have been associated with lowering cholesterol as well,” she explains. So, Chef Teresa prepared a quick and healthy snack featuring sardines, which fall nicely into this category.


  • 1 (4.3 oz.) can wild-caught sardines in olive oil, boneless + skinless
  • 1/2 lemon
  • 4 large whole grain crackers
  • 1 red chili pepper, thinly sliced
  • 1 scallion, thinly sliced
  • fresh herbs, for garnish   


Squeeze lemon juice over sardines and season with pepper. Flake the sardines and place on top of crackers. Top with chili pepper scallion and fresh herbs. Serve immediately.


3. Antioxidant-rich Berry Toast

Finally, Dr. Harry says the diet protects our DNA chromosomes. Telomeres are segments at the end of our DNA that protect our DNA. The longer they are, the more protective they are. “We want to look at foods that are high in anti-inflammatory and antioxidants to protect us, protect our telomeres,” she explains. “Which then may help us to live longer, healthier lives.”  This is one of those Mediterranean diet recipes that will satisfy your sweet tooth! 


  • 2 slices whole grain bread, toasted
  • 1/4 cup creamy almond butter
  • 1/2 cup blueberries
  • 1/4 cup pomegranate seeds


Spread almond butter evenly between two pieces of bread. Top with blueberries and pomegranate seeds and serve.


So, there you have it. Three Mediterranean diet recipes to help you get you on your way to a strong body and healthy mind.  


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