Mediterranean Diet Recipes

Crispy Feta Cheese Phyllo Rolls
​Ingredients
​1 pack Phyllo dough (thawed)
​7 oz (200g) Feta cheese, crumbled
​7 oz (200g) Ricotta or cottage cheese (for a creamy texture)
​1 large Egg (to bind the filling)
​¼ cup Fresh dill and parsley, finely chopped
​¼ cup Butter, melted (for brushing)
​Vegetable oil (for frying)
​Sweet chili sauce (for dipping)
​Instructions
​Prep the Filling: In a medium bowl, combine the crumbled feta, ricotta, egg, and finely chopped herbs. Mix well with a wooden spoon or fork until a cohesive paste forms.
​Prepare the Phyllo: Carefully unroll your phyllo sheets. Cut them into long rectangles or triangles (depending on your preferred rolling method). Keep the remaining sheets under a damp towel so they don’t dry out.
​Assemble: Lay down a strip of phyllo dough and lightly brush the edges with melted butter. Place a generous spoonful of the cheese mixture at one end.
​Roll: Fold the side edges inward slightly to lock in the filling, then roll tightly from the bottom to the top, creating a neat cigar shape. Lightly brush the final seam with a bit more butter or water to seal.
​Fry to Golden Perfection: Heat your frying oil in a deep pan over medium-high heat. Carefully drop the rolls in and fry for 2–3 minutes, turning occasionally, until they are beautifully bubbled, crispy, and golden brown.
​Drain & Serve: Remove with a slotted spoon and let them drain on paper towels. Serve hot alongside a bowl of sweet chili sauce.

Slow Cooker Hearty Cabbage Soup
​Ingredients
​1 small head of green cabbage, chopped
​2 large carrots, sliced into rounds
​2 medium tomatoes, diced (or 1 can of diced tomatoes)
​4–6 cups vegetable or chicken broth
​2 bay leaves
​3–4 sprigs of fresh thyme (or 1 tsp dried thyme)
​Salt and freshly ground black pepper, to taste
​Optional: Fresh parsley or extra thyme for garnish
​Instructions
​Layer the Veggies: Place your chopped cabbage, sliced carrots, and diced tomatoes directly into the base of your slow cooker.
​Add Herbs & Seasoning: Toss in the bay leaves and fresh thyme sprigs. Season generously with salt and pepper.
​Pour the Broth: Pour your broth over the vegetables until they are mostly submerged.
​Slow Cook: Cover and cook on Low for 6 to 8 hours or on High for 3 to 4 hours, until the cabbage and carrots are perfectly tender.
​Serve: Remove the bay leaves and any leftover thyme woody stems. Ladle into bowls, garnish with a bit of fresh parsley or thyme, and enjoy

Slow Cooker Breakfast Casserole 🍳
​Waking up to a hot, savory breakfast has never been easier. This hearty crockpot casserole is packed with protein, loaded with gooey melted cheese, and practically makes itself while you sleep!
​Ingredients
​12 large Eggs, beaten
​1 lb Breakfast sausage, browned and crumbled
​8 strips Bacon, cooked and chopped
​2 cups Shredded cheddar cheese (or a blend of Cheddar and Mozzarella)
​1/2 cup Milk
​1 bag (30 oz) Frozen hashbrowns or tater tots (optional, for the base)
​To taste Salt and black pepper
​Instructions
​Prep the Crockpot: Grease the inside of your slow cooker with non-stick cooking spray to prevent sticking.
​Layer the Base: If you're using hashbrowns or tater tots, spread them evenly across the bottom of the slow cooker.
​Add the Meats: Layer the cooked crumbled sausage and chopped bacon evenly over the base.
​Whisk the Eggs: In a large bowl, whisk together the eggs, milk, salt, and pepper. Pour the egg mixture evenly over the meat and potatoes.
​Top with Cheese: Sprinkle the shredded cheese generously over the top.
​Cook: Cover and cook # LOW for 6 to 8 hours (perfect for overnight) or on HIGH for 3 to 4 hours, until the eggs are completely set and the cheese is beautifully melted.

One-Pot Mediterranean Chicken with Orzo, Peppers, and Olives
​This vibrant, comforting one-pot meal combines juicy chicken thighs with tender orzo, smoky roasted red peppers, and briny olives. It's packed with classic Mediterranean flavors and requires minimal cleanup.
​Ingredients
​4 bone-in, skin-on chicken thighs
​1 tbsp olive oil
​1 small yellow onion, finely diced
​3 cloves garlic, minced
​1 cup orzo pasta (uncooked)
​2 cups low-sodium chicken broth
​½ cup roasted red peppers, sliced or chopped
​½ cup Kalamata or black olives, pitted
​1 tsp dried oregano
​½ tsp sweet paprika
​Salt and freshly cracked black pepper, to taste
​Fresh parsley, chopped (for garnish)
​Instructions
​Sear the Chicken: Season both sides of the chicken thighs generously with salt, pepper, and paprika. Heat the olive oil in a large, deep skillet or Dutch oven over medium-high heat. Add the chicken thighs skin-side down and sear for 5–6 minutes until golden and crisp. Flip and cook for another 4–5 minutes. Remove the chicken from the pan and set aside on a plate (it will finish cooking later).
​Sauté the Aromatics: Reduce the heat to medium. In the same pan with the remaining chicken fat, add the diced onion. Sauté for 3–4 minutes until soft and translucent. Stir in the minced garlic and dried oregano, cooking for about 1 minute until fragrant.
​Toast the Orzo: Add the uncooked orzo directly to the pan. Stir frequently for 1–2 minutes to lightly toast the pasta and coat it in the aromatics.
​Simmer: Pour in the chicken broth, scraping up any browned bits from the bottom of the pan. Stir in the roasted red peppers and olives. Bring the liquid to a simmer.
​Combine and Cook: Nestele the chicken thighs (and any juices from the plate) back into the skillet on top of the orzo. Reduce the heat to medium-low, cover the pan with a lid, and let it simmer for about 12–15 minutes, or until the orzo is tender and the chicken reaches an internal temperature of 165°F (74°C).
​Garnish and Serve: Remove from the heat. Let it rest covered for 5 minutes (the orzo will absorb any remaining liquid). Top with a generous sprinkle of fresh chopped parsley before serving straight from the pot.

Mediterranean Roasted Vegetable Lasagna
​Prep time: 25 minutes
​Cook time: 45 minutes
​Servings: 6–8 servings
​Ingredients
​The Roasted Vegetables
​2 medium zucchini, sliced into rounds or half-moons
​2 bell peppers (1 red, 1 yellow), chopped into bite-sized pieces
​1 medium red onion, diced
​2 tbsp olive oil
​1 tsp dried oregano or Italian seasoning
​Salt and black pepper to taste
​The Cheese & Sauce Layer
​1 container (15 oz / 425g) ricotta cheese (or cottage cheese for a lighter swap)
​1 large egg (to bind the cheese)
​1/2 cup grated Parmesan cheese, divided
​3 cups shredded mozzarella cheese, divided
​1 jar (24 oz) high-quality marinara or tomato basil sauce
​1 box (9 oz) no-boil lasagna noodles
​Fresh basil leaves for garnish
​Step-by-Step Instructions
​1. Roast the Vegetables
​Preheat your oven to 400°F (200°C).
​Toss the sliced zucchini, bell peppers, and red onion with the olive oil, dried oregano, salt, and pepper on a large baking sheet.
​Spread them in a single layer and roast for 20 minutes until tender and slightly charred around the edges. Remove from the oven and lower the heat to 375°F (190°C).
​2. Prepare the Cheese Mixture
​In a medium bowl, stir together the ricotta cheese, the egg, half of the Parmesan cheese (1/4 cup), and a pinch of salt and pepper until smooth.
​3. Assemble the Lasagna
​Base: Spread about 1/2 cup of marinara sauce across the bottom of a 9x13-inch baking dish.
​First Layer: Place a layer of lasagna noodles over the sauce. Spread 1/3 of the ricotta mixture over the noodles, top with 1/3 of the roasted vegetables, drizzle with more marinara sauce, and sprinkle with a handful of mozzarella.
​Repeat: Add a second layer of noodles, ricotta, roasted veggies, sauce, and mozzarella. Repeat for a third layer.
​Top Layer: Place the final layer of noodles on top. Cover completely with the remaining marinara sauce, the rest of the mozzarella, and the remaining 1/4 cup of Parmesan cheese.
​4. Bake to Golden Perfection
​Cover the baking dish loosely with aluminum foil (make sure it doesn’t touch the cheese directly so it doesn't stick).
​Bake at 375°F (190°C) for 25 minutes.
​Remove the foil and bake for another 15–20 minutes until the cheese is bubbly, deeply melted, and golden brown at the edges.
​Let it rest for 10–15 minutes before slicing—this helps the layers hold together beautifully. Garnish with fresh basil leaves right before serving.

Air Fryer Bacon-Wrapped Brussels Sprouts shown in the video:
​Ingredients
​Brussels sprouts, washed and trimmed
​Bacon slices, cut in half
​Flaky sea salt, to taste
​Toothpicks
​Instructions
​Prep the Sprouts: Trim the tough stem ends off the Brussels sprouts.
​Wrap and Secure: Wrap a half-slice of bacon tightly around each Brussels sprout. Pierce a toothpick straight through the center to secure the bacon in place.
​Arrange: Place the wrapped sprouts in a single layer in the air fryer basket, leaving a little space between them for the air to circulate.
​Air Fry: Cook at 375°F (190°C) for about 12 to 15 minutes, shaking the basket or flipping them halfway through, until the bacon is perfectly crispy and the sprouts are tender.
​Season & Serve: Remove from the air fryer, sprinkle with flaky sea salt while hot, and enjoy!