Mediterranean Eating … Not Dieting

Mediterranean Eating … Not Dieting

Mediterranean eating, as practiced by the good people of Greece, Italy and Spain, is not dieting. It is eating well.

A typical diet in these countries includes lots and lots of fresh leafy green vegetables like spinach and red vegetable like tomatoes. It also includes lots of beautiful olive oil, plenty of water and red wine of course, in moderation.

Eating this way consistently will help you lose weight!

Science shows that people who eat this way are less prone to cardiovascular ailments that are generally related to being overweight. Eating this way has also been proven by many scientists to be one of the healthiest on earth. It’s also excellent for losing weight.

Here are some Mediterranean eating basics:


  • Eat plenty of leafy green vegetables like spinach, romaine lettuce, kale or mustard greens.
  • Eat lots of white and purple vegetables like eggplant and cauliflower.
  • Eat lots of red vegetables like lovely and tasty tomatoes.
  • And of course, drizzle them all with olive oil.
  • Eat lots of fruit including olives, figs and dates
  • And fish, salmon, sardines (fresh if possible but canned ones are good too) and herring.

And here’s a delicious and very healthy Mediterranean Salad

Mediterranean Quinoa Salad

What you need

1 smashed clove garlic
2 cups of water
1 diced red onion
2 cubes of chicken bouillon
1 cup quinoa, uncooked
2 chicken breasts, cooked and cut into small pieces
(Leave out the chicken if you don’t want to eat one. It’s just as good.)
1/2 a cup of olives chopped
1 large diced green bell pepper
1/4 cup of parsley, freshly chopped
1/4 spoon of salt
1/4 a cup of olive oil
1/2 a cup of chopped or crumbled feta cheese

How to make it

Boil the water, bouillon cubes, and garlic in a large saucepan then stir in the quinoa and reduce the heat to medium low.

Cover and let it simmer for 15-20 minutes or until the quinoa is tender and the water has been absorbed.

Remove the garlic clove and discard, pour the quinoa into a large bowl.

Stir in the chicken, bell pepper, parsley, onions, olives, salt, chives, and feta cheese into the quinoa.

Drizzle the balsamic vinegar, olive oil and lemon juice and stir evenly until well mixed.

Serve it hot or cold and enjoy.

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