Healthy Recipes

Greek cuisine is known for its delicious, flavourful and healthy recipes. Για Ελληνικά / In Greek
The Mediterranean Diet is not so much a diet as a lifestyle which our ancestors followed without being aware of its life-long benefits.

What is the Mediterranean Diet?

For those who are not familiar with the Mediterranean diet, it is a set of modern nutritional recommendations which are inspired by the traditional dietary patterns of the Greek island of Crete, a diet which has expanded to the rest of Greece and followed by people of the greater Mediterranean Basin.  

You can find out more about the Mediterranean Diet here.

What are considered healthy recipes?

Healthy recipes are recipes that use nutritious, whole ingredients and are designed to provide a balanced and well-rounded meal. Here are some characteristics of healthy recipes:

1. Whole ingredients: Healthy recipes use whole, minimally processed ingredients such as whole grains, fresh fruits and vegetables, lean proteins, and healthy fats.
2. Balanced macronutrients: A healthy recipe will typically have a good balance of macronutrients such as protein, carbohydrates, and healthy fats to provide sustained energy and help you feel full and satisfied.
3. Low in added sugars: Healthy recipes are typically low in added sugars, which can contribute to inflammation and health issues when consumed in excess.
4. High in fiber: Healthy recipes are often high in fiber, which can help regulate digestion, promote satiety, and improve heart health.
5. Nutrient-dense: Healthy recipes are packed with nutrients like vitamins, minerals, and antioxidants that support overall health and well-being.

Below are just a few examples of healthy Greek recipes that you can enjoy based on the Mediterranean Diet. .

Greek cuisine offers a variety of delicious and healthy dishes that are easy to make and perfect for a healthy lifestyle.

Appetizers – Dips – Mezedes

Piperies Florinis (Red Pepper) Dip

Vegetarian Dolmades with Mushrooms and Leeks

Salads

Caesar’s Salad

Spinach Salad

Greek Salad

Greek Style Horiatiki Salad with Spinach

Ntakos Salad (Cretan)

Snacks

Sausage and Cheese Breads

Spanakopita from scratch

Side dishes

Mashed Potatoes

Roasted Lemony Potatoes

Rice Pilaf with vermicelli and vegetables

Vegetable Millefeuilles

Ladera

Arakas (peas with carrots)

Gemista (stuffed tomatoes and peppers)

Mpamies light (braised okra with sundried tomatoes)

Briam (Baked mixed vegetables)

Spanakoryzo (spinach and rice)

Fassolakia giahni (Green beans in tomato sauce)

White Meat

Orange Infused Teriyaki Chicken

Mushroom Teriyaki Chicken

Kotopoulo Portokalato (orange chicken

Chicken Tikka Masala with Greek Yoghurt & Greek Saffron

Chicken Breasts stuffed with mushrooms

Juicy Turkey Burgers

Red Meat

Calf Liver Ladorigani with vegetables (and a sandwich for a light meal)

Legumes

Fassolia Hantres (stewed Borlotti beans)

Gigantes (giant black beans with spinach and pasta)

Gigantes plaki (stewed giant beans)

Louvi (black eyed peas) with spinach and chard (stewed)

Louvi (black eyed beans) with chard

Chickpeas (stewed)

Fava (salad)

Fakes moudjentra (lentils with rice)  Cypriot dish

Fassolia salata (white beans salad)

Mediterranean Lentil Salad

Risotto

Risotto with shrimps, feta and aromatic herbs

Risotto with shrimps and saffron

Grilled or baked meat

Baked Meatballs with Ravioli and Marinara Sauce

Chicken Souvlakia

Mpiftekia (Burgers), with potatoes and cucumber yoghurt sauce

Marinated pork chops with rice

Fish

Milokopi (bearded umbrine) with Roasted vegetables

Solomos Stiffado (Salmon Stew with Onions)

Gavros marinatos (marinated anchovies)

Gavros tiganitos (fried anchovies)

Gavros ladorigani (baked anchovies)

Koutsomoures Savoro (Red Mullet)

Lavraki me Patates kai stamnagathi (Sea Bass and greens) (en papillote)

Lavraki (Sea bass) with tomatoes (en papillote)

Marida (picarel) and ampelofassoula (string bean salad)

Perka (Perch) Roulade

Rofos (whole grouper) baked in Salt

Ginger Salmon -vs- Spice rubbed SalmonGravlax

Marinated Salmon & Dill and Lime Pesto

Sweet & Sour Salmon en Papillote

Tsipoura (sea bream) with beetroot salad and caper vinaigrette

Seared crusted salmon

Tuna Salad Sandwiches and Lettuce Tuna Salad

Galeos Marinatos (Marinated Tope Shark)

Pasta

Pasta with Hot Vegetables Salad

Kritharaki me fakes (Orzo with lentils)

Penne with seafood medley

Fussili with chicken and pesto

Three ways to make Mac & Cheese

Summer Pasta Salad with Mint & Parsley Pesto

Bread

Ciabatta (no knead involved)

Desserts

Banana Oatmeal Cookies

Low Fat Greek Strawberry and Apricot Yoghurt – Cream Cheese Panna Cotta

Low fat Anthotyro-cream cheese Strawberry Jelly

Mpezedes (meringue) with apricot compote and yoghurt

Carioces

Mahalebi with Rose Cordial and Caramelized Pistachios

Light Mahalebi with Strawberries

No guilt Apricot Cheesecake

Drinks

Acai Berry Smoothie

Acai Berry Ice Pop

You can find many more healthy Greek recipes in my cookbooks «More Than A Greek Salad», and«Mint, Cinnamon & Blossom Water, Flavours of Cyprus, Kopiaste!» both available on all Amazon stores. Read more here.

Kopiaste

Kopiaste and Kali Orexi,