BH&G Mediterranean Diet

Give your body the boost it needs by eating like you live on the coast of the Mediterranean. Focusing on deliciously fresh food—fruits, veggies, whole grains, omega 3-packed fish, and nuts—will put the emphasis on your health and well-being to turn your life around. Mediterranean Diet magazine builds on the flavors and cooking styles of the area with easy everyday-doable meals, snacks, drinks, and even sweets. The on-trend stories focus on fun ideas such as the top omega 3-packed fish and how to prepare them, great starts for the morning, plant-centric recipes, a focus on the benefits of olives and olive oil, nutrient-dense salads and sides, healthful pasta dishes, the magic of roasted garlic, flavorful sauces and condiments, and recipes with nutritious ancient grains. These wholesome, delicious recipes will allow your body to be the very best that it can.

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On the Cover

Mediterranean Diet Overview • Year after year, the Mediterranean diet receives praise for its health benefits, including weight loss and lowered risk of heart disease. However, many people may not realize the Mediterranean diet is much more than what you eat—it’s a lifestyle, according to a 2024 article published in the Journal of Translational Medicine. In fact, the word “diet” comes from the Greek word “diata,” meaning “lifestyle.” In other words, the Mediterranean diet describes the daily habits of people who live in various parts of Southern Europe, Northern Africa, and the Middle East. Their habits include a healthful diet along with plenty of exercise, sleep, and maintaining a robust social community.

Breakfast in 10 • PUT THE “FAST” BACK IN BREAKFAST. THESE PROTEIN- AND NUTRIENT-RICH MEALS COME TOGETHER QUICKLY (10 MINUTES OR LESS!) SO YOU CAN STAY ON TIME AND ON SCHEDULE.

Spice it Up • DO-IT-YOURSELF SPICE BLENDS HELP YOU CONTROL THE AMOUNT OF SALT AND ADD PIZZAZZ TO MEAT, POULTRY, AND FISH. MIX UP ONE (OR ALL!) TO KEEP TUCKED AWAY IN YOUR PANTRY.

Dips 5 Ways • SNACK AND SCOOP YOUR WAY THROUGH A VARIETY OF BOLD-FLAVORED DIPS THAT WILL KEEP YOU COMING BACK FOR MORE.

Plant Power • YOU DON’T HAVE TO EAT MEAT TO GET ENOUGH PROTEIN. PLENTY OF PLANTS CONTAIN THIS POWERHOUSE NUTRIENT. HARNESS THE GOODNESS OF VEGETABLES WITH THESE RECIPES.

Fast Food • CRAVING COMFORTING MEDITERRANEAN FOOD MADE FAST? COMING RIGHT UP! THESE GOOD-FOR-YOU SPINS ON CLASSICS—FALAFELS, KOFTAS, GYROS, AND MORE—COME TOGETHER QUICKLY FOR SIMPLE, HANDHELD DINNERS.

Pack It In • COOKING EN PAPILLOTE (FRENCH FOR BAKING IN A POCKET OF PAPER) STEAMS AND INFUSES ALL THE INGREDIENTS INSIDE WITH RICH, SAVORY FLAVORS. WHEN THE MEAL IS DONE, TOSS THE PARCHMENT FOR THE QUICKEST CLEANUP EVER.

Vibrant Salads • THESE TOSS-TOGETHERS ARE THE FASTEST WAY TO LOAD UP ON FRESH FRUITS AND VEGGIES FOR YOUR 5-A-DAY. ADD A LEAN PROTEIN AND A TANGY DRESSING TO TIE IT ALL TOGETHER.

Get Saucy • THESE HOMEMADE SAUCES COME TOGETHER QUICKLY AND ARE HANDY WHEN YOU NEED A FLAVORFUL DRIZZLE, DOLLOP, OR DIPPER FOR WHATEVER IS ON THE MENU.

Chicken Five Ways • CHICKEN IS ON THE MENU TONIGHT! THESE FIVE MEDITERRANEAN-INSPIRED RECIPES GIVE IT THE FRESH AND HEALTHY UPGRADE IT DESERVES.

Totable Lunches • PLANNING AND PREPPING THESE LUNCHES (OR LIGHT DINNERS) IS THE SMARTEST WAY TO KEEP YOUR GOALS ON TRACK. FOR EASY STORAGE AND TRANSPORT, TUCK THE INGREDIENTS INTO BENTO BOXES TO KEEP ALL THE COMPONENTS NEAT AND TIDY.

Mains + Grains • AS IT TURNS OUT, CARBS ARE ACTUALLY GOOD FOR YOU—WHEN THEY’RE THE FIBER-RICH WHOLE-GRAIN VARIETIES. THESE MAINS PAIR HEARTY PROTEINS WITH 5 DIFFERENT WHOLESOME GRAINS TO FILL YOU UP WITHOUT WEIGHING YOU DOWN.

5-Ingredient Tin Fish Dishes • WE’RE DISHING UP FISH PACKED WITH HEART-PROTECTING OMEGA-3 FATS. WITH HELP FROM A FEW ADDITIONAL PANTRY STAPLES, THESE FIVE-INGREDIENT RECIPES SHOW HOW...