Mediterranean Food & Diet | Easy Recipes | Suzy Karadsheh(@themediterraneandish) 인스타그램 상세 프로필 분석: 팔로워 883,598, 참여율 0.81%

SARDINES are the highest food source of creatine and this easy Mediterranean sardine dip is a perfect way to enjoy all the benefits 🙌 Light, fresh, flavorful, and nutrient-dense. ‼️Want the recipe for Mediterranean sardine dip? Comment ‘recipe’ below and I will send it straight to your DMs 👇 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

Tabouli (Tabouleh) Salad = My Valentine story 💘(Read the tips below. And yes, you can ask me for the recipe and I’ll DM you 👇) Since it’s Valentine’s Day, I’m sharing the story of how this Mediterranean salad is the reason I’m married to my husband today! There’s something about the effort of finely chopping those herbs that just says “I love you.” Whether you’re making it for a soulmate or just for your own soul, this is the ultimate Middle Eastern food ThisTabbouleh is fresh, zesty, and packed with nutrients. Unlike the store-bought versions, the star here is the parsley, not the bulgur! Here is what you need to make it. The Ingredients: • Fine Bulgur Wheat • Firm Roma Tomatoes • English Cucumber (the secret crunch, though not traditional!) • Fresh Flat-Leaf Parsley (lots of it!) • Fresh Mint Leaves • Green Onions • Extra Virgin Olive Oil • Fresh Lime Juice (or Lemon) • Salt Pro Tips for the Best Tabouli: 1. Chop by hand: For the perfect texture, use a sharp knife for the veggies. A food processor can make the tomatoes too mushy! 2. Drain your tomatoes: After chopping, let them sit in a colander to get rid of excess juice so your salad stays crisp. 3. Parsley is the star: The goal is a herb salad with a hint of grain, not a grain salad with a hint of herbs. 4. Let it marinate: Cover and refrigerate for at least 30 minutes before serving to let those flavors meld together. 5. Use Fine Bulgur: It only needs a quick soak and keeps the texture light and delicate. This healthy, vegan-friendly salad is perfect for meal prep or your next dinner party. It’s vibrant, heart-healthy, and clearly... it has some matchmaking magic! 💍 ‼️want the recipe? Ask for “recipe” in comments and I’ll send it to you! #tabouli #tabbouleh #mediterraneandiet #middleeasternfood #valentinesday2026

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

10-min lemon pasta, Mediterranean style 🍋✨ This easy Pasta al Limone is the perfect 10-minute meal for busy weeknights! If you love bright, zesty Italian flavors and need a recipe that tastes like a five-star restaurant but takes zero effort, this is it. This Italian pasta recipe is light, refreshing, and officially the best way to use some lemons. healthy spaghetti perfect for a fast lunch or a simple vegetarian dinner—creamy without the heavy cream and packed with authentic Mediterranean flavor! 🌿 Here is what you’ll need ingredients: • Pasta (spaghetti or linguine) • Fresh Lemons (juice and zest) • Extra Virgin Olive Oil • Garlic • Parmesan Cheese • Fresh Parsley • Red Pepper Flakes • Black Pepper • Salt ‼️Want the full recipe? 👇 Ask for RECIPE in the comments and I will DM you the link! 🇮🇹Full recipe link: https://www.themediterraneandish.com/lemon-pasta/ #pasta #italianfood #spagetti #easyrecipe #italianrecipe

Crunchy cabbage salad @themediterraneandish Nonna Maxxing is my favorite way to eat! I make this at least once a week because it’s the ultimate healthy staple that feels like a hug from my Mediterranean grandmother. 💃🏻 I’m obsessed with cabbage—it’s low carb, budget-friendly, and that signature crunch is unmatched. It’s also a powerhouse for a happy gut, loaded with antioxidants for that skin glow we all want. This is my go-to for meal prep because unlike lettuce, it doesn’t wilt; it actually gets better as it marinates in the fridge! 💚What you need to make this cabbage salad: * Sliced almonds * Green cabbage * Red cabbage * Carrots * Green onions * Red bell pepper * Radishes * Fresh parsley * Fresh dill * Kosher salt * Sumac For The Dijon-Lime Vinaigrette * Dijon mustard * Limes * Garlic cloves * Extra virgin olive oil * Sumac * Crushed red pepper flakes * Kosher salt * Black pepper ‼️Want the recipe? Ask for recipe in comments and I’ll DM you. https://www.themediterraneandish.com/mediterranean-cabbage-salad/ #salad #cabbage #mediterraneanfood #mediterraneanlife #easyrecipe

Somewhere along the Mediterranean, there’s a Greek Yiayia pouring olive oil like it’s free, sipping a little wine, feeding everyone at the table, and not thinking once about “longevity hacks.” Same with Egyptian tetas, Lebanese sittos, and Italian Nonna’s. They are just living. Around our table in Port Said, Egypt, it looked the same. The food was simple and real. The chairs stayed full. Nobody rushed off right after eating. We didn’t call it anything special — it was just how life worked. Now people are calling it nonna-maxxing… but really, it’s a return to what so many Mediterranean grandmothers have known all along: 1️⃣Feed the people you love. 2️⃣Stay connected to your village. 3️⃣Move often, but gently. 4️⃣Make space for the sweetness of doing nothing. It’s not about perfection. It’s about presence. And yes — the food helps too. ❤️ If you want a few of my favorite Mediterranean recipes to start your own nonna-maxxing table at home, comment ‘recipe’ and I’ll send them your way! #mediterraneandiet #nonnamaxxing #mediterraneanlifestyle #aroundthetable #eattogether

@themediterraneandish Mediterranean Olive Salad: the one I bring to dinner parties and the first thing to disappear for good reason! 🫒 If you’re looking for an easy salad that isn’t just a bowl of greens, this is it. This Mediterranean food staple is a total crowd-pleaser because it’s punchy, vibrant, and has that perfect balance of salty and sweet. It’s the ultimate side dish for your next gathering, but it’s also incredibly meal prep friendly. Since it’s great to make ahead, the flavors actually get better as they sit, making it one of those summer sides you’ll want in your fridge all week long. Whether you need a fresh addition to your Mediterranean recipes collection or a stand-out dish for a potluck, this salad is your secret weapon. What’s Inside (ingredients): • Green olives (pitted) • Bell peppers • Fresh tomatoes • Red onion • Fresh parsley • Toasted walnuts • Extra virgin olive oil • Pomegranate molasses • Dried oregano • Aleppo pepper (or red pepper flakes) • Fresh lemon juice ‼️Want the recipe? Ask for “recipe” in the comments and I’ll send it your way! https://www.themediterraneandish.com/olive-salad/ #salad #recipe #cookout #mediterraneanfood #greekfood

9 Mediterranean Chicken Marinades (Make-Ahead + Meal-Prep Friendly!) ‼️Want the recipes? Comment “recipe” below and I’ll send the links straight to your DMs! The Mediterranean secret to truly delicious chicken? It’s the marinade! Each marinade in this collection is inspired by a different Mediterranean flavor profile—classic Greek, bold Middle Eastern, spicy North African, vibrant Italian, and more—so you never have to make chicken the same way twice! How to use these marinades: 1️⃣ Start with the right amount Each marinade works for about 2 pounds boneless chicken (breasts or thighs) or 3 pounds bone-in pieces. 2️⃣ Season first Salt and pepper your chicken like you normally would before adding it to the marinade. 3️⃣ 30 minutes is enough Especially with lemon, yogurt, or vinegar marinades. If you have time, marinate a few hours—or up to overnight. 4️⃣ Perfect for meal prep Most marinades (except yogurt-based ones) can be frozen with the chicken for up to 3 months. Just thaw in the fridge before cooking. How to cook marinated chicken (quick guide) ⬇️ • Sear in a skillet (about 6–7 minutes per side) • Bake at 425°F until cooked through. Boneless thighs or breasts take 20 to 25 minutes, and bone-in pieces take 35 to 45 minutes. • Grill over medium-high heat for smoky flavor. Before grilling, let the chicken sit at room temperature for about 15 to 20 minutes. Boneless, skinless breasts or thighs take about 7 to 10 minutes total, bone-in pieces 15 to 25 minutes, and kabob pieces 10 to 12 minutes, turning every few minutes. • Air fry at 400°F for an easy weeknight option. Depending on whether you’re making boneless or bone-in pieces, the air fryer cooks them in 15 to 30 minutes. However you cook it, aim for 165°F internal temperature and let the marinade do the heavy lifting. Mediterranean cooking isn’t about complicated techniques—it’s about starting with good ingredients and giving them a little time to transform something simple into something memorable. #chickenmarinade #mealprepideas #mealprepchicken #marinade #dinnerinspiration

Cucumber Salsa, the ultimate Mediterranean “girl snack” for cucumber season. Crunch. Flavor. Glowy skin. Happy gut. 🥒✨@themediterraneandish We are leaning all the way into this crisp, hydrating, and zesty healthy appetizer! It’s the spring rotation essential you’ve been looking for—light, crunchy, and perfect for when you want something fresh without the heavy prep. 🥗 What’s inside: 🥒 English Cucumber 🌶️ Jalapeños 🧅 Shallots 🌿 Fresh Cilantro (or Parsley, Mint, or Dill) 🍋 Lime Juice (or Lemon juice) 🫒 @themediterraneandish Extra Virgin Olive Oil (find it on our shop 👆) 🧂 Aleppo Pepper 🥜 Pistachios 🧂 Kosher Salt This “no-tomato” salsa is the perfect spring snack or side dish. The combination of the Aleppo pepper and the crunch of the pistachios gives it that sophisticated Mediterranean flare that’s currently trending for anyone craving clean eating and bold flavors. Whether you’re dipping pita chips or topping grilled fish, it’s the superior way to do cucumber season. 🌿✨ Glowy skin. Happy gut. Big vibes. ✨🥒 ✨ Want the recipe? Ask for “recipe” in the comments and I’ll DM you the link! 📩 Full recipe: https://www.themediterraneandish.com/cucumber-salsa/ #salsa #cucumber #healthysnacks #glowyskin #guthealthmatters

When the girls ask for the same dinner twice in a row, you don’t ask questions—you just grab the skillet! 🏆 @themediterraneandish 💃🏻 This Skillet Chicken Thighs with Za’atar and Cherry Tomato Sauce is my ultimate “secret weapon” for a busy weeknight. It’s a restaurant-quality chicken dinner that looks fancy but actually together in one pan in about 20 minutes. The secret is the jammy, burst cherry tomato sauce and that earthy za’atar glow-up. It’s healthy, Mediterranean diet friendly, and officially kid-approved. If you’re looking for a new easy chicken recipe to add to the rotation, this is the winner! Ingredients you’ll need: • Boneless, skinless chicken thighs • Za’atar • Sweet Spanish paprika • Garlic powder • Red pepper flakes (or Aleppo pepper) • @themediterraneandish Extra virgin olive oil • Yellow onion • Garlic cloves • Fresh cherry tomatoes • Lemon (zest and juice) • Fresh parsley • Kosher salt and black pepper The flavors are bold, bright, and so comforting. Serve it over couscous or with crusty bread to soak up every drop of that sauce! 🍅✨ ‼️Want the recipe? Ask for “Recipe” in the comments and I’ll DM you Full recipe details here: https://www.themediterraneandish.com/skillet-chicken-thighs-with-cherry-tomatoes/ #mediterraneanfood #easyrecipes #chicken #chickendinner #onepanmeal

My Go-To Homemade Salad Dressings. 5 minutes. 7 ingredients (or less). No preservatives. 🙌 Stop wasting money on store-bought salad dressing – These are easy to make at home and better for you ⬇️ 1. Lemon Vinaigrette 2. Basil Vinaigrette 3. Balsamic Vinaigrette 4. Dijon Vinaigrette 5. Creamy Feta Dressing ‼️ Comment ‘recipe’ and I’ll send you the links to these 5 salad dressings! One of the first things I tell people about the Mediterranean Diet is that we love our salads—even for breakfast! We’re all about adding more fresh seasonal fruits and vegetables to daily life, and making texture and flavor-rich salads you actually want to eat. But the last thing you want is to drown a beautiful fresh salad in a store-bought dressing, which are often made with low-quality oils, added sugar, and preservatives. That’s why I put together this collection of our best healthy salad dressings with fresh, flavorful ingredients that come together in 10 minutes or less. You’ll find dressings made with herbs like basil and parsley that add a zesty, fresh punch of flavor, perfect for drizzling over Grilled Salmon and Roasted Asparagus Salad. Vinaigrettes made with fresh lemon juice function as both a salad dressing and a marinade, infusing meat with bright, citrusy flavors, and even creamy dressings. Just to name a few! Olive oil is the foundation of many salad dressings, so choosing one with a pleasant flavor is essential. But even beyond flavor, a high-quality extra virgin olive oil is your healthiest option, as it’s high in antioxidants and healthy fats. #saladdressing #homemadesaladdressing #oliveoil #healthysalads #saladrecipe

I call this my happy gut salad: Mediterranean white bean salad. 🫘✨@themediterraneandish I lean on beans for my weekly meal prep, and this salad is easily one of my favorites. It’s one of those “non-recipe” recipes that just works every time. When I’m looking for something that tastes fresh but actually keeps me full, this is what I reach for. 🙌Here is why I love beans: • Sustained Energy: They’re packed with plant protein and fiber, so you get a steady boost of energy without the mid-day crash. • Happy Gut: Beans are a powerhouse for your microbiome, helping things stay regular and supporting overall gut health. • Zero-Effort Prep: No cooking required—just rinse, toss, and you’re done. • They Love a Marinade: Unlike leafy greens, beans actually taste better the next day after soaking up all that lemon and olive oil. Ingredients you’ll need: • White beans (cannellini) • English cucumber • Grape or cherry tomatoes • Green onions • Fresh parsley • Fresh mint leaves • Lemon (zest and juice) • Salt and pepper • Za’atar, Sumac, and Aleppo pepper • Extra virgin olive oil • Feta cheese This mix is simple, bright, and holds up perfectly in the fridge for a few days. 🍋🌿 ‼️Want the recipe? Ask for the “recipe” in comments and I will send it to your DMs. https://www.themediterraneandish.com/tuscan-white-bean-salad/ #mediterraneanfood #mediterraneandiet #salad #beans #protein