Let’s get familiar with the similarities and differences between the Mediterranean and DASH diets, and which one may be better for you. Did your doctor recently recommend that you prioritize a healthy eating plan? Are you wondering which diet is the best for you to follow?  There are many nutritious eating patterns to consider but it can be overwhelming to understand all the differences between them. Which are fad diets, and which ones are backed by science? Which will help you lose weight or improve your heart health? Here is a closer look at the questions that matter most. What Is ..read more

Roasted Mediterranean Potatoes with Lemon and Oregano is the perfect side dish for any meal. These no-fuss mediterranean potatoes are crispy on the outside and soft on the inside.  I love these potatoes because they meet my Mediterranean Diet recipe requirements: nutritious, delicious, and easy to make! They are packed with flavor from the lemon, oregano and other spices. They are so versatile! You can pair them with fish, chicken, or beef, or make extra and have them in the morning topped with eggs. Can You Eat Potatoes On The Mediterranean Diet? French fries get a bad reputation and the ..read more

Top salads, roasted veggies, and grain bowls with this lightly sweetened Honey Balsamic Vinaigrette Dressing. Get ready for your new favorite, go-to homemade salad dressing! This honey balsamic dressing is one of my dear friend’s go-to dressings. I love to watch her make this dressing because she doesn’t use a recipe. Instead, she lets her taste buds guide her as she adjusts the ingredients until she achieves her desired flavor. This honey dijon balsamic dressing is so versatile and pairs well with all salads – sweet and tangy! Feel free to let your taste buds be your guide and adjust the hone ..read more

Ready to up your veggie intake? Get started with our Mediterranean Roasted Vegetables with Feta and Basil! I totally understand that vegetables aren’t everyone’s favorite food. Sometimes they are bitter or bland – that’s no fun. Give me a chance on these roasted vegetables with feta because they are about to change your mind! You will love the combination of fresh herbs, salty feta, and lightly crisped veggies.  This recipe calls for carrots, zucchini, red onion, mushrooms, and red pepper. I dress them up in a delicious olive oil and herb blend. A side of roast vegetables can extend any m ..read more

Newcomers to the Mediterranean diet commonly ask, is pita bread healthy? I’m going to answer all your nutrition questions about pita bread and how it fits into the Mediterranean diet.  As you may have noticed, pita bread is a popular food on the Mediterranean diet. I’m a Mediterranean culinary dietitian so you’ve come to the right place. Let’s dive into pita bread nutrition and how to build balanced meals with pita bread.  What Is Pita? Pita bread is a light, whole-wheat based flatbread. When cooked, the pita steams and creates a pocket in the center. The pita pocket can then be fill ..read more

Here are 10 Easy Mediterranean Diet Breakfast Recipes that will be on your weekly rotation in no time!  We love that these breakfast ideas can be made ahead of time, are customizable, and will give you lasting energy through the morning. Coffee doesn’t count as breakfast. Starting your day with a cup of sugary caffeine will often spike your cortisol levels for a brief time. Then your energy plummets into that mid-morning slump. We’ve all been there…  Taking a few minutes to assemble a balanced breakfast can have an immense impact on your whole day. Imagine this: you warm up a ho ..read more

We rounded up 6 holiday and Thanksgiving tips to stay healthy throughout this festive time of year.  These healthy holiday tips will help you navigate the season while sticking to your health goals and feeling your best! Many holiday traditions and celebrations revolve around food, drink, and merriment, meaning you may find it difficult to stick to your health goals. As you will see, these healthy holiday tips are not about restriction or deprivation. The Mediterranean diet is a lifestyle pattern and balanced way of living that we can embrace through the holidays.  I help clients foc ..read more

Pumpkin Sage Risotto is a seasonal and nourishing dish that will elevate any meal. Impress guests and brighten your table with this cozy pumpkin risotto.  Risotto may seem intimidating but it’s actually quite easy and well worth the time. This recipe calls for simple ingredients like garlic, broth, arborio rice, pumpkin puree, and a pinch of nutmeg. Why Is Risotto Different Than Rice? Risotto is generally made with arborio rice which is short grain and maintains an al dente texture when it’s cooked properly. Typically regular rice is cooked by just simmering rice and water until all the w ..read more

Here are easy Mediterranean dinner recipes with 10 ingredients or less for the days and nights when you’re busy and want to make something quickly. Here’s a roundup of 10 delicious and easy Mediterranean dinner recipes that your whole family will love! Planning Your Mediterranean Dinner Recipes One of our favorite tips for following the Mediterranean diet is to create an outline of your meals for the week. Taking some time at the beginning of the week to plan what you will have for dinner each night will help you follow through with it. Planning in advance is a great strategy to ensure you’re ..read more

Here’s what to know about the Mediterranean diet and diabetes. If you’re at risk of diabetes or if you already have it, the Mediterranean diet can be a wonderful tool to help you live your healthiest life.  Did you know that 37 million adults have diabetes? To add to that, 96 million adults have prediabetes in the US, and more than 80% of those with prediabetes don’t know they have it. There are important steps you can take today to reduce your risk or improve your management of diabetes to feel your best. The Mediterranean diet is a sustainable, nutritious eating pattern that can have an ..read more