Top Mediterranean Diet Side Dish Recipes That Boost Health and Flavor Instantly!

Following a diet doesn’t necessarily have to be restrictive. With eating patterns like the Mediterranean diet, the focus is on what nourishing foods we can add to our plates to keep us feeling satisfied and nourished. The Mediterranean diet is a widely researched way of eating with many health benefits, including reduced risk of heart disease, high blood pressure, cancer, type 2 diabetes, neurodegenerative disease, depression, arthritis, obesity, and infertility. It is rich in plant-based foods, including fruits, vegetables, grains, legumes, nuts, and fish. Mediterranean-style side dishes are a great way to incorporate this diet into your daily life or holiday meal.

Embracing the Mediterranean Diet

According to Sharon Palmer, MSFS, RDN, author, speaker, and blogger at The Plant-Powered Dietitian, the Mediterranean diet “involves including lots of seasonal fruits and vegetables, healthy fats, moderate wine, lower intake of red meat, moderate intake of animal protein, more grains and seeds, and low use of highly-processed foods and sweets.” Nutritionist and author Shereen Jegtvig, who teaches at the University of Bridgeport in Connecticut, said it’s a balanced diet as well. There are no foods groups that need to be eliminated in order to follow it, she adds.

Hummus: A Nutrient-Packed Side Dish

While it’s often eaten as an appetizer, Jegtvig suggests that hummus can also make a good side dish. With chickpeas as its main ingredient, hummus is high in nutrients and fiber and it gets healthy fats from olive oil, says Jegtvig. Research has shown that people who eat chickpeas or hummus get more of several nutrients, including vitamins A, C, and E, folate, iron, potassium, magnesium, polyunsaturated fatty acids, and fiber. Research also suggests that eating hummus may help people better control their blood sugar and insulin as well as helping them avoid weight gain. It may also have a positive effect on heart health.

Greek Salad: A Burst of Freshness

With tomatoes, peppers, olives, feta cheese, and olive oil, this dish is full of nutrients and fiber too, says Jegtvig. Tomatoes contain many important compounds related to health, including lycopene, beta-carotene, lutein, vitamins E and C, folate, flavonoids, phenolic acids, and tannins. Among the many health benefits associated with tomatoes are a reduced risk of inflammation, cancer, and diseases such as heart disease, high blood pressure, diabetes, and obesity. Bell peppers are a good source of vitamins A and C. These vitamins are important to health because they’re antioxidants. When the body uses oxygen, it produce free radicals. Free radicals can damage cells, possibly leading to health problems like arthritis, heart disease, and cancer. Antioxidants neutralize free radicals, helping to prevent these illnesses. Feta cheese is a good source of calcium, according to Jegtvig. Calcium is necessary for many functions in our bodies. It helps build strong bones. It plays a role in blood clotting and is necessary for muscle contractions, including the beating of the heart. Olive oil and olives contain heart healthy MUFAs. MUFAs may reduce heart disease risk by reducing total and low-density lipoprotein or “bad” cholesterol. MUFAs may also help improve how your blood vessels function. Some research also indicates that they could help those with type 2 diabetes by improving blood sugar and insulin levels.

Roasted Vegetables: A Symphony of Flavors

Both Jegtvig and Palmer suggest roasted vegetables as a healthy Mediterranean-style option. “One of the key things about the Mediterranean diet,” said Palmer, is that it involves using a lot of seasonal vegetables. Look around at what’s in season - squash, Brussels sprouts, root vegetables - and make these the focus of side dishes. Then pair them with healthy fats, like olive oil, nuts, herbs, and seasonings. Jegtvig suggests that vegetables like eggplant, zucchini, tomato, bell pepper, and garlic are also very good choices. They’re low in calories and loaded with vitamins, minerals, and fiber, she says. Nutritional content will vary depending on which vegetables you choose. In general, however, vegetables have an excellent nutritional profile: They’re low in fat and calories. They have no cholesterol. They’re rich in nutrients like potassium, folate (folic acid), vitamin A, and vitamin C. They’re rich in fiber. Among the many health benefits of vegetables are that they appear to be protective against heart disease and cancer, too. Preparing your vegetables with olive oil and nuts will give you MUFAs and omega-3 fatty acids, which are also excellent for heart health.

Spanakorizo: A Wholesome Grain Dish

Another key part of the Mediterranean diet is to make use of whole grains and seeds, Palmer said. “Find a way to include more side dishes made with grains, like quinoa, farro, brown rice, and beans, lentils, and dried peas.” One possibility? Try spanakorizo. This Greek dish, with its rice and spinach, fits the bill. It includes both a healthy whole grain (when prepared with brown rice) and a leafy green vegetable. Selenium plays a role in thyroid hormone production, antioxidant production, and immunity. Magnesium also aids with muscle contractions and bone development. Research indicates that increasing your consumption of whole grains like brown rice may reduce your cholesterol, too. It may also reduce your risk for stroke, heart disease, and diabetes. It may improve your gut health as well. Spinach is a good source of vitamin K, which is important because of the role it plays in blood clotting. It also contains important minerals like iron, potassium, and manganese, which helps your body make oxygen-carrying red blood cells and helps regulate brain and nerve function.

Fruit Desserts: A Sweet and Healthy Ending

Palmer says offering desserts that are heavy in fresh, seasonal fruits like apples or pears is a great way to make your holiday meal healthy. It also fits in with a Mediterranean diet. One simple way to add fruits to your meal without a lot of added sugar is to roast them. Roasting caramelizes the natural sugars found in fruit, turning them into a sweet, thick syrup. You can also add a small amount of sugar or honey, as well as various herbs and spices, to bring out the natural sweetness of the fruit. Fruits have a very good nutritional profile: They’re naturally low in fat, sodium, and calories. None of them contain cholesterol. They contain many nutrients that are often undereaten, such as potassium, fiber, vitamin C, and folate (folic acid). They’re rich in fiber. Fruits can provide many benefits, including: healthy blood pressure, reduced blood cholesterol, healthy bowel function, reduced risk of heart attack and stroke, and reduced cancer risk. Nuts are a great way to add some healthy fats from omega-3 fatty acids to your dessert. You might also want to add a dollop of creamy Greek yogurt to your roasted fruit for an even more delicious and nutritious finish to your meal. Yogurt is rich in calcium, phosphorus, and B vitamins. It’s also a good source of probiotics.

Specific Mediterranean Side Dish Recipes

Here are some specific Mediterranean side dish recipes to inspire your culinary adventures:

Grilled Greek Flavored Vegetables: "These Greek flavored vegetables are grilled and seasoned to perfection," says ilise19.
Easy Italian Side Dish (Contorno): "This Italian side dish (aka 'contorno') couldn't be easier! We make this often during the summer, when we have an abundance of basil and parsley growing in our garden," says Kim's Cooking Now.
Grilled Broccoli Rabe: "Broccoli rabe, also called rapini, is known for its slightly bitter and peppery taste," says France C. Blanching it before grilling helps tone down the bitterness. Squeeze lemon wedged over top when serving, if desired. "This is the way broccoli rabe was meant to be cooked," says iMakeItRainInTheKitchen. "This goes great with a nice steak or fish. Serve with crusty Italian bread and some good vino. The best part is dipping the crusty bread in those juices.
Cucumber Salad: "Lively and refreshing, this cucumber salad has beautiful, fresh herbs and lots of crunch," says Bibi. "Try it this summer when your garden is bursting with cucumbers, and your lettuce has said goodbye.
Grilled Radicchio Wedges: "These grilled radicchio wedges make a colorful side to accompany most any grilled main dish," says France C.
Kale with Lemony Garlic Dressing: You'll steam fresh kale and then toss it in a bright, lemony dressing with minced garlic and a dash of soy sauce. "Absolutely loved it," says Roni.
Orzo Salad with Mediterranean Vegetables: This orzo salad combines olives, artichoke hearts, chickpeas, roasted red peppers, pine nuts, and ricotta salata with a light lemon-olive oil dressing. "This salad is an incorporation of a variety of Mediterranean ingredients with a light lemon sauce to bind it all together," says thedailygourmet. "Feel free to substitute ingredients for a more customized salad.
Blood Orange Salad: This simple, savory blood orange salad is refreshing, delicious, and healthy! "This is one of my favorite summer dishes, refreshing and deliciously healthy!" says Rochelle Brooks Thompson. "I was given this recipe by a Sicilian friend while living in Sicily, Italy.
Greek Lettuce Salad (Maroulosalata): "The simple ingredient list shouldn't fool you - it's such a light, crunchy, refreshing salad that is full of flavor," says Diana Moutsopoulos. "In Greece, maroulosalata is one of the most common salads. I particularly love it alongside roast or grilled meats.
Cucumber Chickpea Salad with Feta and Lemon: This cucumber chickpea salad with feta and lemon is tangy and refreshing. You can enjoy it on its own or toss it with greens for an easy lunch or dinner.
Cucumber-Yogurt Salad: A refreshing accompaniment to a main course of meat or fish, this cucumber-yogurt salad also makes a tasty filling for pita bread.
Cauliflower "Rice": When cauliflower is pulsed in a food processor, it magically turns into a vegetable that really resembles white rice.
Roasted Brussels Sprouts and Sweet Potatoes: It's easy to get creative with these roasted Brussels sprouts and sweet potatoes. For a quick side dish that complements just about everything, follow the main recipe. If you want to spice things up a little, try one of the variations.
Balsamic Cabbage: This quick and easy balsamic cabbage is a savory side with just a hint of sweetness from balsamic vinegar. It pairs well with roasted pork, chicken or steak. Savoy cabbage or napa cabbage can stand in for the green cabbage.
Kale Salad with Lemon Dressing: Massaging the kale is well worth the effort because the process quickly softens the leaves for a tender bite. We've used green curly kale here, but red kale would also give this salad a lovely appearance.
Heirloom Tomato Caprese Salad: For a gorgeous take on a classic caprese, make this healthy salad recipe with heirloom tomatoes in various colors, shapes and sizes.
Balsamic-Glazed Mushrooms: Tender cremini mushrooms soak up the tart-sweet flavor of balsamic vinegar, while nutty Parmesan cheese adds a savory note. This easy technique works well with other mushrooms too, like oyster mushrooms or shiitakes, so feel free to mix it up.
Greek-Inspired Tomato Salad: This Greek-inspired tomato salad is packed with fresh veggies and flavor-boosting ingredients, like balsamic vinegar, Kalamata olives and crumbled feta cheese.

Read also: Delicious Mediterranean Recipes

tags: #mediterranean #diet #side #dish #recipes