Jeffrey Salazar
The Mediterranean diet is a way of eating that emphasizes plant-based foods and healthy fats, with a focus on overall eating patterns rather than strict formulas. It typically includes vegetables, fruits, whole grains, beans, lentils, nuts, seeds, and healthy fats like extra virgin olive oil. While on this diet, one should limit red meat, processed foods, refined carbohydrates, and sugar. Many restaurants offer Mediterranean diet-approved dishes, such as grilled salmon with vegetables, tilapia with lemon butter sauce and mixed veggies, and quinoa bowls with avocado, egg, and arugula. Some popular Mediterranean restaurants in the US include Aliada Restaurant in Queens, Oleana Restaurant in Cambridge, Lemon Mediterranean in New Jersey, and Papa Cristo's in LA. These restaurants offer a variety of authentic Mediterranean cuisines, including Greek, Turkish, Middle Eastern, and Italian dishes.
| Characteristics | Values |
|---|---|
| Food | Veggies, fruits, whole grains, extra virgin olive oil, beans, lentils, nuts, seeds, fish, poultry, eggs, cheese, yoghurt, avocado, hummus, wine |
| Exclusions | Red meat, processed foods, refined carbohydrates, sweets, sugary drinks, butter, creamy sauces |
| Preparation | Grilled, baked, boiled |
| Restaurant examples | Aliada Restaurant, Oleana Restaurant, Lemon Mediterranean, Papa Cristo's, TGI Fridays, Outback Steakhouse, Olive Garden, Denny's, IHOP, Cracker Barrel |
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What You'll Learn
Mediterranean diet: key foods and principles
The Mediterranean diet is a way of eating that emphasizes plant-based foods and healthy fats. It is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. Research suggests that people living in these regions tend to have a lower risk of many chronic conditions compared to those following a standard American diet. The Mediterranean diet can lower your risk of cardiovascular disease and other chronic conditions.
The diet includes a variety of nutritious foods, with an emphasis on vegetables, fruits, and whole grains. Colorful veggies, crunchy seeds, beans, lentils, and nuts are all part of this diet. Extra virgin olive oil is the main source of healthy fat. The Mediterranean diet also includes a good amount of fish, especially those rich in omega-3 fatty acids, such as salmon and tilapia. A moderate amount of natural cheese, yoghurt, and wine is also included, usually with meals.
It is important to limit or avoid red meat, choosing poultry, fish, or beans instead. Sweets, sugary drinks, butter, and refined carbohydrates like added sugars should also be limited or avoided. The Mediterranean diet favours foods high in fibre and antioxidants, which help reduce inflammation and protect against cancer.
There are no strict rules for the Mediterranean diet, but general guidelines can help incorporate its principles into your daily routine. It is recommended to consult a dietitian to customize the diet to your needs and ensure it suits your medical history.
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Restaurant dishes that follow the Mediterranean diet
The Mediterranean diet emphasizes plant-based foods and healthy fats, including extra virgin olive oil. It incorporates lots of vegetables, fruits, whole grains, beans, lentils, nuts, fish, and lean proteins. Red meat, processed foods, refined carbohydrates, and added sugars should be limited or avoided.
Grilled Salmon with Garlic Herb Butter
The Olive Garden's grilled salmon is topped with garlic herb butter and served with parmesan garlic broccoli. To make it even more Mediterranean-friendly, you can replace the garlic herb butter with olive oil, providing a good source of healthy fats and vitamin C.
Wood-Grilled Tilapia
Carrabba's wood-grilled tilapia is seasoned with olive oil and served with roasted tomatoes, adding a boost of vitamin C and flavor to the dish. This option omits butter, making it a healthier choice.
Grilled Wild-Caught Alaska Salmon Fillet
Denny's offers a grilled salmon fillet with a buttery herb glaze, served with red-skinned mashed potatoes and broccoli. For an optimal Mediterranean experience, you can omit the potatoes to focus on lean protein and healthy fats.
Egg and Quinoa Pot
Pret a Manger's egg and quinoa pot is a Mediterranean-friendly option that doesn't include fish. It features quinoa, avocado, grape tomatoes, hard-boiled egg, and arugula. Quinoa provides fiber, iron, and slow-burning carbs, keeping you full longer.
Lemon Pepper Grilled Rainbow Trout
Cracker Barrel offers a lightly seasoned, fork-tender rainbow trout grilled to perfection. This dish is rich in vitamin B6, B12, iron, potassium, and thiamin. It's a healthy choice when you're on the go and looking for a Mediterranean option.
Vegetable Meze
Oleana Restaurant in Cambridge, Massachusetts, serves Turkish and Middle Eastern cuisine with a focus on fresh ingredients. Their menu includes a variety of vegetable meze, or small sharing plates. One unique dish is fatteh, a flatbread topped with caramelized onion, cauliflower, crispy mushrooms, pine nuts, and yogurt.
Grilled Octopus, Sicilian Rice Balls, and Falafel
Lemon Mediterranean in Freehold, New Jersey, specializes in Turkish and Middle Eastern cuisine, with dishes representing Italian, Spanish, French, Moroccan, and Greek influences. They offer a range of Mediterranean-friendly options, including grilled octopus, Sicilian rice balls, falafel, and more.
Remember, when dining out, look for dishes with whole grains, lean proteins, grilled or baked options, and plenty of fruits and vegetables. Limit fried foods, creamy sauces, and sugary beverages to align with the Mediterranean diet.
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Mediterranean-inspired restaurants in the US
The Mediterranean diet has become increasingly popular in the US, with its bold flavours, vibrant ingredients, and health benefits. Mediterranean cuisine has spread across the country, from the streets of New York City to the cafes of Los Angeles, and beyond.
Oleana Restaurant, Cambridge
Oleana Restaurant in Cambridge, Massachusetts, serves Turkish and Middle Eastern cuisine. The restaurant is inspired by the owner and executive chef, Ana Sortun, who studied cooking in Turkey. The menu features a large selection of vegetable meze, small sharing plates, including unique dishes such as fatteh, a flatbread covered in caramelized onion, cauliflower, crispy mushrooms, pine nuts, and yoghurt.
Aladdin Grill
Aladdin Grill is a popular choice for Mediterranean cuisine, with high reviews. The restaurant offers a range of dishes, including beef shawarma, chicken kabbab, and vegetarian options like lentil soup and falafel. The manager, Selim, is known for his warm hospitality, making guests feel welcome and providing recommendations from the menu.
Papa Marco's, Waukegan
Papa Marco's is a casual restaurant in Waukegan offering Mediterranean cuisine at affordable prices. The menu features classic dishes, including vegetarian options such as dolmas, falafel, hummus, and a veggie bourak, a filled crispy pastry. The restaurant also has a large banquet room for private events.
Aviva, Atlanta
Aviva in Atlanta offers a wide variety of Mediterranean dishes with large portions. The menu includes chicken and lamb shawarma, baba ganoush, falafel wraps, and seafood soup.
Andros Taverna, Chicago
Andros Taverna in Chicago was opened in 2021 by Doug Psaltis, inspired by his Greek heritage. The restaurant was named a "Best New Restaurant" by Esquire and Chicago Tribune readers voted it the "Best Restaurant" in the early 2022 Reader's Choice Food Awards. The menu features contemporary Greek dishes with a modern flair, including grilled octopus with candied orange and pistachio baklava.
Homer, Seattle
Homer in Seattle combines Mediterranean and Middle Eastern influences with fresh fish from the Pacific Northwest. The restaurant has received accolades, including being named "Restaurant of the Year" by Seattle Met in 2019. The menu features dishes such as lamb ribs with cumin and pistachios, and house-made meatballs with tomatillos and yoghurt, served with pillowy pita and dips like cumin-infused hummus and minty labne.
March, Houston
March in Houston offers a unique dining experience with tasting menus inspired by various regions in the Mediterranean. The restaurant made it to Esquire's list of "40 Best New Restaurants" in 2021. The dining format is unique, with tasting menus commencing in the lounge with vermouth and appetizers, followed by a main course in a room adorned with Mediterranean landscapes.
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Fast-food options for a Mediterranean diet
The Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean Sea, including Greece and Italy. It emphasizes plant-based foods, healthy fats, fruits, vegetables, whole grains, and extra virgin olive oil. It also includes a moderate intake of dairy and fish or seafood. The diet does not include highly processed foods, added sugars, or refined carbohydrates.
When it comes to fast-food options that align with the Mediterranean diet, here are some suggestions:
Subway
Subway offers a variety of vegetable-based options that can be tailored to fit the Mediterranean diet. The 6-Inch Veggie Delight, packed with veggies and protein, can be customized with lower-sodium cheese options like Swiss or Monterey Cheddar. You can also opt for whole-grain bread and add extra vegetables to your sandwich.
Chick-fil-A
Chick-fil-A offers grilled chicken options that can be a good choice when ordered with whole-grain bread and without fried or processed sides. Their grilled chicken club sandwich can be made healthier by skipping the applewood smoked bacon.
Taco Bell
Taco Bell's Cantina Chicken Bowl can be customized to fit the Mediterranean diet. While it typically includes rice, you can swap it out for more lettuce and skip the sour cream and cheese to reduce saturated fats and sodium. You can also add grilled chicken, black beans, tomatoes, and guacamole to make it a nutritious and satisfying option.
Chipotle
Chipotle offers DIY burrito bowls that can be easily customized. You can opt for brown rice instead of white rice, and fill your bowl with grilled chicken, vegetables, and healthy fats like guacamole.
Dunkin'
Dunkin's avocado toast, made with multigrain bread, is a good option as avocados provide healthy mono and saturated fats. You can also customize other menu items, such as the roast turkey and Swiss sandwich, by choosing whole-grain bread, adding more vegetables, and swapping mayonnaise for mustard.
Starbucks
For those on a vegan Mediterranean diet, Starbucks offers an oatmeal, quinoa, and chia seed blend soaked in coconut milk. Topped with strawberries, shaved coconut, and toasted almonds, it provides essential nutrients like vitamin C, healthy fats, and protein.
Long John Silver’s
Long John Silver’s offers a grilled salmon fillet with a choice of sides. You can opt for more vegetables, such as broccoli, to create a Mediterranean-friendly meal.
Caribou
Caribou offers a variety of oatmeal options, including the Blueberry Almond Oatmeal, which is made with whole-grain oats, blueberries, and honey-roasted almonds. It provides healthy fats, vitamin C, and slow-burning carbs for sustained energy.
Remember, when following the Mediterranean diet, it's important to focus on its basic principles, such as choosing grilled or baked options over fried, opting for whole grains, and limiting sugary beverages. With a bit of creativity and flexibility, you can modify many fast-food choices to align with the Mediterranean diet.
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Customising your order to follow the Mediterranean diet
The Mediterranean diet emphasizes plant-based foods and healthy fats. It is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. People in these regions tend to have a lower risk of many chronic conditions. The diet is rich in fruits, vegetables, whole grains, beans, lentils, nuts, seeds, and heart-healthy fats like extra virgin olive oil. It also includes a moderate amount of fish, poultry, cheese, and yogurt, and a low to moderate amount of red wine. Red meat, processed foods, refined carbohydrates, and sweets are limited or avoided.
When dining out, here are some tips to customise your order to follow the Mediterranean diet:
- Choose grilled or baked options over fried foods. Opt for grilled proteins like salmon, tilapia, chicken, shrimp, or other fish.
- Select dishes with whole grains such as brown rice, whole wheat bread, and wraps.
- Include plenty of vegetables, either as sides or in salads, wraps, or grain bowls.
- Limit creamy sauces and dressings, and choose vinaigrettes, guacamole, or hummus instead.
- Be mindful of portion sizes, as even healthier options at restaurants can be higher in salt and sugar.
- Avoid sugary drinks, and opt for water or unsweetened tea.
- If you're craving a Mediterranean diet option that doesn't include fish, consider an egg-based dish, like an egg and quinoa pot with avocado, tomatoes, and arugula.
Remember, there are no concrete rules for following the Mediterranean diet, and you can adjust food choices and portions based on your preferences. It is always a good idea to consult a dietitian for advice tailored to your needs.
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Frequently asked questions
Ada’s, Hamdi, Cafe Suliman, Mr. Gyros, MedMix, and Mint and Olive are all popular choices for Mediterranean food in Seattle.
J’s, Majeed Mediterranean Restaurant, and Sultan are all Mediterranean restaurants in St. Louis that have been reviewed positively.
Ela Mesa Taste of Greece, Ciudad, and Mediterranean Grill are well-reviewed Mediterranean restaurants in the US, located in Greeley, CO, Georgia, and Georgetown, respectively.
Mediterranean restaurants often serve dishes such as gyros, shawarma, falafel, hummus, baba ghanoush, Greek fries, and baklava.
In addition to serving tasty food, good Mediterranean restaurants often have attentive staff, a good atmosphere, and reasonable prices.
