Mediterranean Diet, Cooking & Marketplace

16/04/2026

Mediterranean Pasta Salad is a delicious and easy-to-make dish that combines juicy veggies, olives, tender pasta, spinach, and feta cheese in a homemade dressing 🥗😋

Ingredients:
• 8 oz pasta (such as rotini or penne)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red bell pepper, diced
• 1/2 yellow bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1/2 cup Kalamata olives, pitted and halved
• 2 cups fresh spinach leaves
• 1/2 cup crumbled feta cheese
• Salt and pepper to taste
For the dressing:
• 1/4 cup extra virgin olive oil
• 2 tbsp red wine vinegar
• 1 tbsp lemon juice
• 1 clove garlic, minced
• 1 tsp dried oregano
• Salt and pepper to taste
Instructions:
1. Cook the pasta according to the package instructions until al dente. Drain and rinse under cold water to cool it down.
2. In a large mixing bowl, combine the cooked pasta, cherry tomatoes, cucumber, red and yellow bell peppers, red onion, Kalamata olives, spinach leaves, and crumbled feta cheese.
3. In a separate small bowl, whisk together the extra virgin olive oil, red wine vinegar, lemon juice, minced garlic, dried oregano, salt, and pepper to make the dressing.
4. Pour the dressing over the pasta salad ingredients in the large bowl. Toss everything together until well coated with the dressing.
5. Taste and adjust seasoning with salt and pepper as needed.
6. Cover the bowl and refrigerate the Mediterranean Pasta Salad for at least 1 hour to allow the flavors to meld together.
7. Before serving, give the salad a final toss and garnish with additional crumbled feta cheese if desired.
8. Serve the salad chilled as a refreshing and flavorful main dish or side dish. Enjoy your craveable Mediterranean Pasta Salad.

16/04/2026

Loaded Hummus 😋

Base:
2 cups hummus store-bought or homemade
Toppings:
¼ cup kalamata olives pitted and chopped (optional)
1½ cups cherry tomatoes halved or quartered
½ cup sliced cucumbers about 4 mini cucumbers
1 small red onion or shallot thinly sliced (about ¼ cup)
2-3 pepperoncini peppers thinly sliced
1 clove garlic minced
½ teaspoon oregano
Salt and pepper to taste
¼ cup olive oil
1 –2 tablespoons finely chopped fresh herbs parsley, mint, chives + extra for garnish
Sumac or paprika for sprinkling
Optional Additions:
Toasted pine nuts
Lemon slices or wedges for serving

Prepare the Veggie Topping:
In a medium bowl, toss the cherry tomatoes, cucumbers, red onion, garlic, and olives (if using) with the oregano, olive oil, and a generous pinch of salt and pepper.

Add the fresh herbs and gently toss to combine.

Assemble the Hummus Platter:
Spread the hummus onto a serving platter or shallow bowl in an even layer.
Spoon the veggie mixture over the hummus, spreading it evenly.
Garnish:
Sprinkle with toasted pine nuts (if using), sumac, or paprika for extra flavor.
Add a final garnish of fresh herbs for a pop of color.

Serve:
Serve with lemon wedges on the side for an optional zesty kick.
Pair with warm pita bread, pita chips, or fresh veggies for dipping

19/03/2025

OREGANO

Oregano is a species of flowering plant which belongs to the mint family and is native to the Mediterranean region. People have been using it for thousands of years to add flavour to their foods and treat health condition. This herb is composed of fresh or dried leaves of the oregano plant. The plant has tiny leaves that produce an intense aroma but add great flavour to various dishes.
The Greeks and Romans have linked oregano with joy and happiness. The name comes from the Greek words “oros,” meaning mountain, and “ganos,” meaning joy.

Greek Oregano is one of the most famous strands of oregano. It adds aromatic flavor to dozens of tomato based- dishes and recipes. In addition, it is rich in iron, antioxidants, vitamin E, and calcium.
People around the Mediterranean region have used oregano for centuries in herbal medicine to treat many ailments, including:
▪️skins sores
▪️aching muscles
▪️asthma
▪️cramping
▪️diarrhea
▪️indigestion
▪️colds
▪️to boost overall health

The antioxidants thymol, carvacrol, limonene, terpinene, ocimene, and caryophyllene give to the oregano herb its flavor and scent. Dietary antioxidants help the body eliminate free radicals, which are toxic substances that result from natural processes and environmental stresses.
Scientists need to do more research to confirm the benefits of using oregano, but there is some evidence that it could help:
🔸️ fight bacteria
🔸️ relieve inflammation
🔸️ regulate blood sugar and lipids
🔸️fight cancer

Nutritional Properties of Oregano
Oregano is full of essential nutrients like vitamins A, C, and K. It is also rich in iron, magnesium, manganese, potassium, calcium. In addition, these unassuming looking leaves contain numerous other vital antioxidants. In addition, it’s very low in calories. The nutritional value per 100 grams of dried oregano is:
➖️Energy: 265 Kcal
➖️Carbohydrates: 68.9 g
➖️Protein: 9 g
➖️Total Fat: 4.2 g
➖️Dietary Fibre: 42.5 g

✅️Cooking Tips:
Oregano as a herb is a staple in Mediterranean cooking. It is gluten-free, hence, suitable for vegan diets.
People can use the leaves dry or fresh to add a “Mediterranean” flavor to a range of dishes.
It pairs well with tomato and often features in pizzas and pasta sauces.
Oregano can be also add it to:
▪️baked goods
▪️vegetable dishes
▪️legumes, such as lentils and chickpeas
▪️fish
▪️chili dishes

🔶️Here are some tips for adding it to food:
▪️While cooking, sprinkle meat, chicken with oregano for flavor.
▪️Use it in marinades or stuffings.
▪️Chop and mix into bread or pizza dough for a herby flavor.
▪️Add fresh oregano leaves to a salad.
▪️Sprinkle onto slices of mozzarella cheese and tomato, and drizzle with olive oil.

🔶️To moderate the flavor ,try the following:
▪️Add toward the end of the cooking process for maximum flavor.
▪️Chop, crush, or grind the leaves to release more flavor.
▪️Start with a small amount and scale up, as too much can make the food bitter.
If a recipe asks for one tsp of dried oregano, this is equivalent to one tbsp of fresh oregano.

Oregano Healthy Recipes

🔶️Oregano Tea
Serves: 1
Preparation Time: 10 minutes
Ingredients:
Fresh oregano 1 sprig
Boiling Water: 1-2 cups
Honey: 1 tsp (optional)
Method
1. Collect all ingredients.
2. Rinse oregano leaves to remove any dirt and debris.
3. Place oregano in boiling water for 3 minutes to steep.
4. When the flavour has reached your desired level, remove it.
5. Fill a mug halfway and add honey until dissolved. Serve and enjoy.

🔶️Oregano, Feta, and Tomato Salad
Serves: 4
Preparation Time: 10 minutes
Ingredients
Fresh oregano leaves: 3 cups
Tomatoes: 2-3
Block Feta Cheese: 7 ounces
Black Pepper Powder: 1 tsp
Olive oil: 2-3 tbsp
Fresh Lemon Juice: ½ cup
Salt to taste
Method
1. Cut tomatoes in thick wedges.
2. Cut the feta cheese into thin slices.
3. Rinse oregano to remove any dirt and debris.
4. Collect all ingredients in a mixing bowl and drizzle some olive oil, lemon, black pepper powder, and salt.
5. Serve at room temperature.
Oregano can be brought dried or fresh in grocery stores. It can also grow it in a pot on a windowsill or balcony or in the garden. It is a perennial, which means it can grow all year.

20/02/2025

20/02/2025

TZATZIKI CHICKEN & VEGGIE PIZZA

This Mediterranean-inspired pizza is loaded with seasoned chicken, fresh veggies, and a creamy homemade tzatziki sauce, all on a crispy, golden naan crust. A quick, healthy, and flavor-packed meal !

Ingredients:
For the Chicken:
• 1 cup cooked chicken (shredded or diced)
• 1 tbsp olive oil
• ½ tsp salt
• ½ tsp black pepper
• ½ tsp garlic powder
• ½ tsp dried oregano
• ½ tsp smoked paprika (optional)
For the Tzatziki Sauce:
• ¾ cup Greek yogurt
• ½ small cucumber (grated and drained)
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 1 clove garlic (minced)
• ½ tsp salt
• ¼ tsp black pepper
• ½ tsp dried dill or fresh dill
For the Pizza:
• 2 naan flatbreads
• ½ cup shredded mozzarella cheese
• ½ cup cherry tomatoes (halved)
• ¼ cup red onion (thinly sliced)
• ¼ cup Kalamata olives (sliced)
• ¼ cup crumbled feta cheese
• 1 tbsp fresh parsley (chopped)

Directions:
Preparing the Chicken:
• In a bowl, toss chicken with olive oil, salt, pepper, garlic powder, oregano, and smoked paprika.
• Heat a pan over medium heat and cook for 3-4 minutes, just until warm.

Making the Tzatziki Sauce:
• In a bowl, mix Greek yogurt, grated cucumber, lemon juice, olive oil, garlic, salt, black pepper, and dill.
• Stir well and refrigerate while preparing the pizza.

Assemble the Pizza:
• Preheat oven to 400°F (200°C).
• Place naan on a baking sheet and sprinkle with mozzarella cheese.
• Top with seasoned chicken, cherry tomatoes, red onions, and olives.

Bake the Pizza:
• Bake for 8-10 minutes, or until the cheese is melted and naan is slightly crispy.
Add the Tzatziki & Garnish:
• Drizzle with tzatziki sauce and sprinkle with crumbled feta and fresh parsley.
Serve & Enjoy!
• Slice and serve warm with extra tzatziki for dipping !

Pro Tip:
For extra crispiness, brush the naan with olive oil before adding toppings!
Prep Time: 10 mins | Cook Time: 10 mins | Total Time: 20 mins
Servings: 2-3 | Calories: 420 kcal

20/02/2025

AVOCADO, EGG AND CHICKPEA SALAD 🍋🥑

A Refreshing and Protein-Packed Delight 💗

📋 Ingredients
2 ripe avocados (diced)
4 large eggs (hard-boiled and quartered)
1 lemon (juiced and zested)
1 cucumber (diced)
1 cup cherry tomatoes (halved)
1 can chickpeas (drained and rinsed)
1/4 red onion (chopped)
1/4 cup fresh parsley/cilantro (chopped)
2 tbsp olive oil
Salt, pepper, and red pepper flakes (optional)
🍳 Instructions
Prepare the Ingredients: Hard-boil eggs, dice veggies, and rinse chickpeas.
Make the Dressing: Whisk lemon juice, zest, olive oil, salt, pepper, and red pepper flakes.
Combine the Salad: Add all ingredients to a large bowl and toss with dressing.
Serve: Garnish with parsley/cilantro and serve immediately.
📋 Tips
Add nuts or seeds for texture.
Crumbled feta adds a creamy touch 😋