Teatox Australia

Mediterranean Diet: Quick Healthy Meal & Snack Ideas

Mediterranean diet as we mentioned in a previous post, is one of the key diets that have managed to stand the test of time with proven health benefits--thanks to its high content in healthy fats, grains, and antioxidants, the Mediterranean diet not only promotes steady weight loss but general health and longevity as well.

If you are looking for some healthy meal ideas inspired by the Mediterranean diet, here are some great ideas that are ready in under 20 minutes:


Pitta Pockets with eggs & feta. If you are packing your lunch for work or school, here is a recipe to try out: scramble 1 egg and two egg whites in a pan with one 1 tbsp of olive oil and add some oregano, salt, and pepper for taste. Smash around 100 grams of feta with a fork, cut two cherry tomatoes in half and fill a large toasted pitta bread with the eggs, tomatoes and crumbled feta on top. So delicious and filling….

Whole grain pasta with tomato, olives & capers. In some Mediterranean regions like Italy for example, pasta is a staple but since regular white pasta is unhealthy, here is a healthier version of this classic Italian dish: boil ⅔ cup of wholewheat penne pasta for 12 minutes or according to package instructions. Meanwhile, prepare your sauce: add 1 tbsp of olive oil in a saucepan and add 1 minced clove of garlic to saute for a couple of minutes. Add 1 ½ cup of grated tomatoes to the pan, add some honey for sweetness and bring to a boil. Add 2 tbsp of sliced black Kalamata olives and 1 tbsp of capers and season with salt and pepper to taste. Pour the sauce over the cooked and drained pasta and serve.

Sea bass & herbs. Mediterranean sea is rich in delicious fish varieties that are renowned for their high omega-3 fatty acid content. If you wish to enjoy a Mediterranean fish dish typically served in restaurants, here is a simple recipe: take two fillets of sea bass and marinate them in two tbsp of olive oil, ¼ cup white wine, 1 tsp of lemon zest, 1 tsp of chopped rosemary and 1 tsp of thyme. Let them in the fridge for half an hour. Heat a shallow grill pan with a bit of olive oil and add the sea bass fillets with the skin side under to crisp up. Turn from the flesh side and cook for around 3-4 minutes. Season with some extra salt and pepper and voila, your fish is ready


Roasted cauliflower with lemon & cumin. A very hearty dish with a touch of spice that just revitalises your senses. Plus, it is vegan and gluten-free too. To make this take 1 small head of cauliflower and cut it to florets--remove any excess stalk. Toss the florets in a baking sheet with a drizzle of olive oil, 3 cloves of garlic, 1 tbsp of cumin and 3 tbsp of lemon juice. Season with salt and pepper to taste. Bake in the oven at 375F/180C for 18-20 minutes. Tip: If you want to speed up the baking process, you can pre-boil them in boiling water for 3-4 minutes before placing them in the baking sheet.


There you go, 4 delicious and quick ideas for healthy Mediterranean meals! Don’t forget to amp up your daily dose of antioxidants as well with plenty of veggies and of course our Teatox tea blends!

Leave a comment: