Autumn minestrone with pumpkin, white cabbage, kidney beans and whole wheat pasta. One pot, 1 hour, six bowls, vegan without the Parmesan.
Autumn minestrone with pumpkin and cabbage (one pot, 1 hour) Read More »
A thick, velvety leek and potato soup made with olive oil instead of cream. One pot, 50 minutes, vegan and gluten-free.
Leek and potato soup (no cream, 50 minutes) Read More »
Mackerel cooked on a tomato, potato and black olive stew with bay leaf and lemon. One pan, 55 minutes, about 27 g protein per serving.
Mediterranean mackerel stew with tomatoes and olives (55 minutes) Read More »
Coarse bulgur cooked with browned mushrooms, onion and thyme, finished with toasted walnuts. One pan, 50 minutes, vegan.
Bulgur pilaf with mushrooms and walnuts Read More »
Fresh figs baked with honey and cinnamon, served warm over cold Greek yogurt with toasted walnuts. 20 minutes, 4 servings, 11 g protein each.
Baked figs with Greek yogurt and honey (20 minutes) Read More »
Whole apples filled with walnuts, honey and cinnamon and baked until spoon-soft. Ten minutes of prep, gluten-free.
Baked apples with walnuts and cinnamon Read More »
Mediterranean diet or keto? What the KETO-MED trial found for blood sugar, weight and cholesterol, which is easier to keep, and how to choose.
Mediterranean Diet vs Keto: Which One Fits You? Read More »
Does the Mediterranean diet work for weight loss? What DIRECT, PREDIMED-Plus and two reviews found, how it compares with low-carb and how to set it up.
Does the Mediterranean Diet Work for Weight Loss? Trials to 2026 Read More »
Mediterranean diet for fatty liver (MASLD): what the trials show, how much weight loss helps the liver, what to cut back on and a simple week of meals.
Mediterranean Diet for Fatty Liver: Evidence and a Week of Meals Read More »
A full week of Mediterranean meals with every ingredient in grams, 1,800-1,955 kcal a day from USDA data, a shopping list and a red lentil soup.
7-Day Mediterranean Meal Plan (1,800-2,000 kcal, in Grams) Read More »
