Mediterranean Made Easy

Mediterranean Made Easy Welcome! Making the world’s healthiest diet easy for your busy life. 🌿
We share healthy, delicious, and easy Mediterranean recipes that anyone can cook.
(1)

Get my Mediterranean Diet eBook 👇
https://easyhighprotein.gumroad.com/l/MediterraneanCookbook

05/28/2026

Easy, healthy & delicious recipes you’ll love 😍
📖 For the complete recipes, check our ebook
👇 Link in bio & comments

05/26/2026

Fresh Mediterranean flavors
Easy, healthy & delicious recipes you’ll love 😍
📖 For the complete recipes, check our ebook
👇 Link in bio & comments

05/25/2026

Fresh Mediterranean flavors
Easy, healthy & delicious recipes you’ll love 😍
📖 For the complete recipes, check our ebook
👇 Link in bio & comments

05/24/2026

Honey Garlic Glazed Salmon with Coconut Rice & Sautéed Bok Choy
Ingredients
For the Salmon & Glaze:

2 center-cut salmon fillets

1 tbsp olive oil

3 cloves garlic, finely minced

3 tbsp honey

2 tbsp soy sauce (or tamari)

1 tbsp fresh lemon juice

1/2 tsp red pepper flakes (optional)

Salt and black pepper to taste

05/24/2026

Jerk Chicken Bowls with Mango Pineapple Salsa & Avocado
Ingredients
For the Jerk Chicken:

500g (1.1 lbs) boneless, skinless chicken breasts, cut into bite-sized cubes

2 tbsp store-bought or homemade Jamaican jerk seasoning paste or marinade

1 tbsp olive oil

Juice of 1/2 lime

Salt to taste

For the Mango Pineapple Salsa:

1/2 cup fresh mango, diced

1/2 cup fresh pineapple, diced

1/4 cup red bell pepper, finely diced

2 tbsp red onion, finely minced

2 tbsp fresh cilantro, finely chopped

Juice of 1/2 lime

A pinch of salt

For the Bowl Base & Toppings:

4 cups fresh baby arugula or wild greens

1 large avocado, sliced

1/2 cup tomato salsa or diced fresh tomatoes

1/4 cup honey-lime or vinaigrette dressing (served on the side)

Fresh cilantro, chopped (for garnish)

Instructions
Marinate the Chicken: In a medium bowl, combine the chicken cubes, jerk seasoning paste, olive oil, and lime juice. Toss until the chicken is thoroughly coated. Cover and let marinate in the refrigerator for at least 20 minutes.

Make the Tropical Salsa: In a small bowl, toss together the diced mango, pineapple, red bell pepper, red onion, and chopped cilantro. Squeeze the lime juice over the mixture and add a small pinch of salt. Stir gently to combine, then set aside to let the flavors meld.

Cook the Jerk Chicken: Heat a large cast-iron skillet or grill pan over medium-high heat. Add the marinated chicken pieces in a single layer. Cook for 6–8 minutes, turning occasionally, until the chicken pieces are completely cooked through (internal temperature of 75°C / 165°F) and develop a deeply caramelized, signature jerk char on the edges.

Assemble the Salad Base: Divide the fresh baby arugula or wild greens evenly among the serving bowls to create a thick, vibrant green bed.

05/23/2026

Peri-Peri Grilled Chicken with Jollof Rice & Roasted Red Pepper Cream
Ingredients
For the Chicken & Peri-Peri Marinate:

2 boneless, skinless chicken breasts

2 tbsp peri-peri sauce (medium or hot)

1 tbsp olive oil

1 clove garlic, minced

Juice of 1/2 lime

For the Rice:

1 cup basmati or long-grain white rice (rinsed)

1 tbsp olive oil

1/2 medium onion, finely chopped

1/2 red bell pepper, diced

1/3 cup frozen peas

2 tbsp tomato paste

1 tsp smoked paprika

1/2 tsp dried thyme

1.5 cups chicken broth

Salt and black pepper to taste

For the Roasted Red Pepper Cream:

1 large roasted red pepper (jarred is fine)

2 tbsp heavy cream or full-fat coconut milk

1 tbsp olive oil

A pinch of garlic powder

Salt to taste

For Garnish:

Fresh cilantro, chopped

Finely diced red onion

Toasted sliced almonds

Instructions
Marinate the Chicken: Whisk the peri-peri sauce, olive oil, minced garlic, and lime juice together. Coat the chicken breasts evenly and let them marinate for at least 20 minutes.

Cook the Rice: Heat 1 tablespoon of olive oil in a pot over medium heat. Sauté the chopped onion and red bell pepper until soft (about 4 minutes). Stir in the tomato paste, smoked paprika, and thyme, cooking for 1 minute until fragrant. Add the rinsed rice, tossing to coat it in the paste. Pour in the chicken broth, bring to a boil, then cover and reduce heat to low. Simmer for 15 minutes. Stir in the peas during the last 2 minutes, then remove from heat and let it sit covered for 5 minutes.

Make the Sauce: Blend the roasted red pepper, cream, olive oil, garlic powder, and a pinch of salt in a blender until completely smooth and velvety.

Grill the Chicken: Heat a grill pan over medium-high heat. Grill the marinated chicken breasts for 5–6 minutes on each side, ensuring deep, distinct char marks and an internal temperature of 75°C (165°F). Let rest for 3 minutes.

05/23/2026

Golden Spinach and Feta Puff Pastry Parcels
Ingredients
For the Filling:

300g (10 oz) fresh spinach (or frozen spinach, thawed and squeezed entirely dry)

150g (5 oz) feta cheese, crumbled

100g (3.5 oz) cream cheese or ricotta

1 small yellow onion, finely diced

1 clove garlic, minced

1 tbsp olive oil

1/4 tsp ground nutmeg

Salt and black pepper to taste

For the Pastry & Assembly:

1 pack pre-rolled puff pastry sheet (thawed)

1 large egg (beaten, for egg wash)

1 tbsp sesame seeds (for sprinkling)

Instructions
Sauté the Aromatics and Spinach: Heat olive oil in a pan over medium heat. Sauté the diced onion and minced garlic for 3 minutes until soft and translucent. Add the spinach in batches, cooking until completely wilted. Remove from heat and let it cool.

Drain the Excess Moisture: Place the cooled spinach mixture into a fine-mesh strainer or clean kitchen towel and squeeze out as much liquid as possible. Crucial step to avoid soggy pastry.

Mix the Filling: In a medium bowl, combine the squeezed spinach mixture, crumbled feta, cream cheese (or ricotta), ground nutmeg, black pepper, and a pinch of salt (go easy on the salt as feta is already salty). Stir until fully uniform.

Prepare the Pastry: Preheat your oven to 200°C (400°F) and line a large baking sheet with parchment paper. Unroll the puff pastry sheet onto a lightly floured surface and cut it into equal-sized rectangles or squares.

Assemble the Parcels: Place a generous spoonful of the spinach and feta mixture into the center of each pastry piece. Fold the pastry edges up and over the filling, wrapping it neatly like a parcel but leaving some of the green filling visible at the open sides. Transfer the parcels to the prepared baking sheet.

Bake: Brush the top of the puff pastry generously with the beaten egg wash and sprinkle with sesame seeds. Bake for 18–22 minutes, or until the pastry is puffed, crisp, and beautifully deep golden brown. Let cool slightly before serving.

🔥 50% OFF LIMITED TIME 🔥My viral cookbook is finally here 📖💪High protein meals that actually taste amazing 😍No boring di...
05/22/2026

🔥 50% OFF LIMITED TIME 🔥

My viral cookbook is finally here 📖💪
High protein meals that actually taste amazing 😍

No boring diets. No guilt. Just real results.

💥 Get 50% OFF today only
👇 Link in the comments — grab your copy now before it’s gone!

Address

New York, NY
10005

Website

Alerts

Be the first to know and let us send you an email when Mediterranean Made Easy posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Featured

Share

Category