Mediterranean Food & Diet | Easy Recipes | Suzy Karadsheh(@themediterraneandish) 인스타그램 상세 프로필 분석: 팔로워 812,886, 참여율 0.69%

SARDINES are the highest food source of creatine and this easy Mediterranean sardine salad is a perfect way to enjoy all the benefits 🙌 Light, fresh, flavorful, and nutrient-dense. ‼️Want the recipe for Mediterranean sardine salad? Comment ‘recipe’ below and I will send it straight to your DMs Made with simple, whole ingredients and topped with a bright homemade Dijon dressing, this Mediterranean White Bean and Sardine Salad is a quick and delicious meal in 15 minutes! Serve it with crusty bread for a satisfying meal. 5 health benefits of sardines: 1️⃣Heart health – Rich in omega-3s, sardines can help lower cholesterol & triglycerides, support healthy blood vessels, and reduce inflammation. 2️⃣Brain & nerve support – With omega-3s plus B vitamins and vitamin D, they support cognitive health, nerves and may help protect against age-related decline. 3️⃣Strong bones – Eating sardines (bones and all) delivers calcium, vitamin D and phosphorus — great for bone density and overall bone health. 4️⃣Muscle health & satiety – High-quality protein helps with muscle repair and keeps you feeling full longer — ideal if you want to stay balanced and energized. 5️⃣Anti-inflammatory & metabolic support – Their omega-3s and nutrient mix helps reduce inflammation, which supports overall metabolic and cellular health. They’re also one of the highest whole-food sources of creatine (yes, food-based creatine) — a natural boost for strength and energy. #sardines #sardinesalad #sardinerecipes #creatine #healthbenifits

This Cabbage Soup is my anti-diet gentle reset for January. 🥣✨ I refuse to start the year by punishing myself with a starvation diet or a liquid cleanse. Instead, I’m making a massive pot of my Mediterranean “Golden” Cabbage Soup. It is the perfect gentle ease into the new year—cozy, budget-friendly, and tastes like a warm hug. But functionally? It is a powerhouse. 🔥 Beats the Holiday Bloat: The fresh ginger, turmeric, and lemon combo naturally soothes inflammation and digestion. 💪 Immune Support: Packed with antioxidants and veggies to keep your immune system strong this winter. 🥕 Fiber-Rich: Unlike juice cleanses, this uses the whole vegetable (cabbage, carrots, celery) to keep you full and fuel your gut microbiome. Ingredients you’ll need to make this golden cabbage soup: Extra virgin olive oil Yellow onion & garlic Green cabbage Celery & carrots Turmeric, cumin, coriander Aleppo pepper (or red pepper flakes) Canned diced tomatoes Vegetable broth Fresh ginger Green onions & parsley Lemon juice & zest ‼️Want the recipe? Let me know in the comments and I’ll DM you. Make sure you’re using the word recipe in your comment. #antidiet #mediterraneandiet #cabbage #soup #reset

🫒 SALE Alert! Our Greek Olive Oils + our spices and other Mediterranean goodies are now on sale — our biggest sale of the year — and if you’ve been wanting to try our Greek EVOO, now is the perfect time. ✨💛 ‼️Comment “Link” and I’ll send it straight to you. Earlier this month, I was on the mountains of Christianopoulis, Greece, harvesting olives alongside the Kotsovolos family, the same family we’ve worked with for nearly nine years. Standing in the very groves they’ve cared for for generations reminded me why mass-produced olive oil can never compare. Our olive oils come from people who pour their whole hearts into this land… and you can taste that in every bottle. Why our Greek Private Reserve and Early Harvest EVOO are Truly Superior: • Single-estate & single-varietal • Strict organic farming (no shortcuts) • Hand-picked • Cold-pressed the same day • High in polyphenols • Naturally very low acidity • Harvested and crafted by one family for generations This isn’t just olive oil. It’s tradition… heritage… and the heart of Greece in every drop. 💛🌿 On SALE now — comment “Link” and I’ll send you the discount! #oliveoil #oliveoils #greekoliveoil #oliveoillovers #oliveoilbenefits

Sweet Potato Bowls 🙌 Shawarma-spiced chicken, roasted sweet potatoes, crispy za’atar chickpeas, and a herby tahini drizzle, all layered over hearty whole grains. (Recipe on @themediterraneandish by the brilliant @ivy_manning ) ‼️Want the recipe? Comment ‘recipe’ below and I will send it straight to your DMs! It starts with a base of whole grains, then roast the sweet potatoes alongside za’atar-spiced chickpeas. While those bake, I sauté the shawarma-spiced chicken for a protein boost. finish the bowls with bright, beautiful toppings: pickled red onions, chopped pistachios, crumbled feta, and a drizzle of tahini-based Green Goddess Dressing for loads of flavor and nutrition. Sweet Potato Bowls Health Benefits: 1️⃣ Sweet potatoes are rich in fiber and beta-carotene (vitamin A), supporting gut health, immunity, and glowing skin 2️⃣ Whole grains provide slow-burn energy and help keep you full longer 3️⃣ Lean protein from chicken supports muscle health and satiety 4️⃣ Chickpeas add plant-based protein + fiber for digestion and heart health 5️⃣ Healthy fats from olive oil, tahini, and pistachios help with nutrient absorption 6️⃣ Colorful toppings = antioxidant-rich, feel-good eating Ingredients you’ll need: • Boneless, skinless chicken thighs (shawarma-spiced) • Sweet potatoes • Whole grains (farro, barley, freekeh, or quinoa) • Mixed baby greens • Crispy roasted chickpeas • Pickled red onions • Crumbled feta • Pistachios • Green Goddess Tahini Dressing (optional) • Olive oil + lemon + shawarma seasoning ➡️ Make it Your Own 1. Substitute the baby greens with shredded kale leaves or spinach if that’s what you have in the fridge. 2. Swap homemade crispy chickpeas for store-bought crispy chickpea snacks instead. 3. If time is tight, opt for plain sliced red onions for the pickled red onions. Marinate them in a little lemon or lime juice while everything else cooks. 4. Top the bowls with a fried egg sprinkled with za’atar instead of the chicken for a vegetarian option. 5. Use the roasted chopped nuts you have. Pecans, Marcona almonds, or cashews will be delicious. #sweetpotatoes #proteinmeals #shawarma #easydinners #mediterraneanfood

CABBAGE is one of the most underrated foods for your gut health— When your gut is supported, so is everything else— energy, immunity and even inflammation levels! Cabbage doesn’t get about credit but your gut loves it! Simple foods really can make a difference. And this easy cabbage salad is the perfect way to get all of those gut-loving benefits— fresh, crunchy, and incredibly nourishing! This humble veggie is a quiet powerhouse for digestion. And overall gut health. Cabbage is rich in fiber that helps feed beneficial gut bacteria, support regular digestion, and keep your digestive system happy. It’s also been used for generations in fermented forms (like sauerkraut and kimchi) because of how well it supports a healthy micro biome. 5 gut-healthy benefits of cabbage: 1️⃣ High in fiber to support digestion and regularity 2️⃣ Contains prebiotics that helps feed good bacteria 3️⃣ Naturally Supports gut lining health 4️⃣ Can help reduce digestive inflammation 5️⃣ Easy to digest when cooked, fermented, or shredded raw ‼️Leftovers: You can store leftovers in the fridge in a covered container for up to 4 days. ‼️Make-Ahead: You can chip the cabbage and vegetables and keep them in a separate container for use in the next few days. You can also make the salad dressing on the side. #guthealth #guthealthtips #highfiber #cabbage #cabbagerecipe

Chicken vegetable soup for breakfast 🍜. Here is why I love a good soup for breakfast: * Repurpose yesterday’s leftovers: It’s the ultimate time-saver. Heat and go, no morning prep required. * The “Ancient Remedy”: Practiced for centuries globally, savory breakfasts like this soothe the gut and prevent the mid-morning sugar crash. * Hydration + Electrolytes: After 8 hours of sleep, your body is dehydrated. A warm broth acts like a “liquid IV” to wake up your cells. * High-Fiber & Lean Protein: This specific Mediterranean chicken vegetable soup is packed with fiber from celery, carrots, and zucchini, plus lean protein to keep you full until lunch. Plus a great gut reset. * Anti-Inflammatory and antioxidant Power, baby!! Forget the cold cereal and sugary pastries. This is about starting your day with a nutrient-dense, savory “hug” for your immune system. 🥣✨ Recipe @themediterraneandish by @summermillerstoryteller 🌟Want the recipe for Mediterranean Chicken Vegetable soup? ‼️Ask for “RECIPE” in the comments and I’ll DM it to you! #mediterraneandiet #soup #breakfastsoup #breakfast #guthealth

@themediterraneandish High Protein Mediterranean Tuna Salad lunch! SAVE this 👇🌟 If you are looking for an easy meal that is budget friendly and actually keeps you full, this is it. By doubling the protein (tuna + eggs) and skipping the heavy mayo for a zesty dressing, you get a nutrient-dense meal perfect for the Mediterranean diet. It’s packed with crunch, flavor, and healthy fats. Serve it over whole grains or in lettuce cups for that extra fiber boost! 💪 Here is what you need to make it: 🐟 Canned Tuna (water-packed) 🥚 Hard-boiled eggs 🌶️ Jalapeños (fresh) 🥬 Celery 🧅 Green onions 🫒 Green olives 🌿 Fresh parsley 🍋 Dijon Vinaigrette 🔥 Aleppo pepper (or red pepper flakes) 🧂 Salt & Pepper Want the recipe? Ask for recipe in comments and I’ll DM you! 💌 #mediterraneandiet #protein #fiber #easyrecipe #budgetfriendly

EASIEST CHICKEN DINNER 💃🏻 Balsamic Chicken! Ready in like 30 minutes. Protein situation that tastes great! There is a reason I make this chicken thighs recipe over and over! ‼️Want the recipe?? Ask for “recipe” below and I’ll send it your way 👇 #dinner #chicken #protein #easyrecipe #mediterraneanfood

Sexy Cabbage is Back @themediterraneandish 🥬 This easy sautéed cabbage recipe with creamy feta dressing is EVERYTHING! I make it on repeat as a side or as a bed for my proteins like chicken, beef, or salmon. It’s a great low carb vegetable that is satisfying and will add fiber, vitamin C, powerful antioxidants and more. I think cabbage is the secret glow-up ingredient. And in this recipe, it is caramelized to perfection so it is sweet and tasty. ‼️Want the recipe? Ask below for “recipe” and I’ll send it your way via DMs #cabbage #mediterraneanfood #mediterraneandiet #lowcarb #antioxidant

Hear me out. Here is why I take 1 tablespoon of our high-polyphenol, early harvest extra virgin olive oil from @themediterraneandish Many Greeks and other parts of Mediterranean have been doing it for centuries, and science backs up their wisdom!🫒(comment ‘olive oil’)👇 ‼️Here is what a shot of quality extra virgin olive oil may help with: ✅Aid digestion by coating the stomach and supporting gut health. ✅Boost metabolism and promote satiety, helping with weight management. That’s why it’s called nature’s ozympic! ✅Support liver function, helping the body detox naturally. ✅Prime the body for nutrient absorption, making fat-soluble vitamins (A, D, E, K) more effective. 🌟What Makes our Greek Early Harvest EVOO So Special? Not all olive oils are created equal! @themediterraneandish EarlyHarvest extra virgin olive oil is made from highest quality koreiki olives from a a single estate in Christianapoulis, Greece. They are hand picked while still green, meaning: 🫒They’re richer in polyphenols, powerful antioxidants that fight inflammation. 🫒They have a bold, peppery finish, a sign of high-quality freshness. 🫒They contain more heart-healthy monounsaturated fats than later-harvested oils. ‼️ 🫒Comment “olive oil” to try our @themediterraneandish EVOO and you can get 10% off your first purchase #oliveoil #antioxidant #mediterraneandiet #polyphenols #weightmanagement

Mediterranean Bowls with Hummus and Quinoa - the ultimate Mediterranean diet recipe! ‼️Want the recipe? Comment ‘recipe’ below and I will send it straight to your DMs! This Mediterranean quinoa bowl is the answer to easy, quick, and healthy lunches and dinners–and it’s loaded with plant based protein, fiber and nutrition. Throw together a quick 5-minute cucumber tomato salad, cook the quinoa and add in olives and artichokes. You can get fancy with homemade hummus and harissa, or keep things easy with your favorite from the store. By the way, I do not believe in diets, just good Mediterranean food that is wholesome and loaded with nutrition. Yes, everyone calls it the Mediterranean diet, but it’s not a diet that is restrictive and it is not about counting calories and measuring macros. It’s about balance and eating a variety of good-for-you ingredients like these vegetarian Mediterranean hummus bowls! P.s - if you want to add lean protein like chicken or fish to this bowl - you are more than welcome to do that 🙌 Mediterranean Bowl Ingredients: ▢1 cup tri-color quinoa, rinsed ▢Kosher salt ▢1 1/2 cups hummus ▢Mediterranean Cucumber Tomato Salad ▢4 to 6 ounces feta cheese, broken into large pieces ▢1/2 cup pitted Kalamata olives ▢1/2 cup pitted Castelvetrano olives ▢Harissa (optional) ▢1 cup quartered marinated artichoke hearts ▢Extra virgin olive oil ▢Aleppo pepper and/or sumac (optional) #mediterraneandiet #mediterraneanfood #hummus #plantbasedfood #quinoabowl

Want my FREE guide with 30 Mediterranean diet recipes to get you started? 🥗🍋 Comment “YES” below and I’ll send the link straight to your DMs! 💌 It happened again like clockwork. 🕰️ The U.S. News & World Report just dropped their 2026 health trends, and for the 9th year in a row, experts crowned the Mediterranean Diet as the Best Overall Diet. As someone born and raised on this way of eating, I see so many people panic when they try to start. They look for a strict rulebook of “dos and don’ts.” But here is what people get wrong (and why this is the number 1 diet): It is not about restriction. It is about ADDITION. It’s about adding wholesome ingredients, healthy fats, and vibrant flavors to your plate rather than taking things away. It’s intuitive, it’s sustainable, and it’s incredible for your heart, gut, and brain health. #mediterraeandiet #mediterraneanfood #antidiet #easyrecipes #foodies