The Mediterranean Diet – 3 Healthy Recipes

by Mary Bitchashvili

1.Roasted Veggie Quinoa Bake

60 Minutes | 4 Servings


1 Cup Quinoa, Raw
2 Bell Peppers, Diced
1 Red Onion, Diced
2 Cups White Beans
1 Cup Of Kalamata Olives, Pitted
4 Cups Spinach, Chopped
1 Lemon, Juiced
1 Tablespoon Salt & Pepper To Taste
1/2 Cup Feta Cheese, Crumbled


1 Pre-heat the oven to 375 Degrees
2 Cook the quinoa according to package instructions
3 In a large bowl, combine sliced peppers, onion, cooked quinoa, cannellini beans, olives, lemon juice, salt and pepper. Mix well.
4. Transfer mixture to the casserole dish, cover and bake for 30 minutes.
5 After 30 minutes, remove from oven and crumble feta over the top of the casserole, return to oven, uncovered, for 10-15 minutes, until feta is slightly melted.

2. Honey Almond Avocado Pudding

10 Minutes | 2 Serves


1 Ripe Avocado
2 Tablespoons Honey
2 Tablespoons Vanilla Extract
1/2 Cup Yogurt
2 Tablespoon Chopped Almonds


1 Place the avocado, honey, vanilla and yogurt in the bowl of a food processor.
2 Process until a smooth pudding is achieved.
3 Portion pudding into cups or ramekins and top with sliced almonds.


TO MAKE IT DAIRY FREE: use full-fat canned coconut milk in place of yogurt. TROPICAL VIBE: use 1/2 cup diced fresh mango instead of yogurt.

3. Tiramisu Rice Pudding

10 Minutes | 2 Servings


1 1.5 Cups cooked brown rice
1 Tablespoon cocoa powder
1 Tablespoon instant coffee powder
1 Cup milk
1 Tablespoon honey


1 In a saucepan, combine rice, sea salt cocoa and coffee powder mixing well. Add milk and bring to a simmer on medium heat, cooking for 5 minutes.
2 Remove from heat and divide into bowls, top with extra milk, cocoa powder and honey.