They pair great with a glass of vino.
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The Mediterranean diet, which is all about the traditional eating habits of folks living in countries surrounding the Mediterranean Sea, is nothing new. Even with buzzier diets coming onto the scene, it's still deemed one of the best eating plans out there, year after year. If you're curious about how you can model your lifestyle after some of the longest-living people in the world, a Mediterranean diet cookbook is a one-stop-shop for recipe ideas and tips to get started.
ICYMI, the main focus of the Mediterranean diet is to fill your plate at every meal with good-for-you fresh foods including beans, fish, legumes, nuts, poultry, seeds, vegetables, and whole grains while ditching unhealthy options like products with added sugar, processed meats, and refined grains. Other staples it emphasizes include healthy fats, such as extra-virgin olive oil and walnuts, says New York City-based nutritionist Samantha Cassetty, RD.
Even though you're encouraged not to indulge in too much meat, dairy, and pasta, nothing is off limits. The Mediterranean diet is “about enjoying the whole experience of eating," Cassetty explains. "Food isn’t forbidden or feared; it’s appreciated. This critical factor is missing on many other eating plans.”
To top it all off, this diet offers some major health perks. “I use it quite often with my older patients since it can help lower the risk of cognitive decline and depression, common in the elderly. Besides, this diet may also help reduce the risk of cardiovascular disease,” says Eva De Angelis, RD.
Ready to dive into Mediterranean cooking and eating but are not quite sure where to start? Check out these Mediterranean diet cookbooks—nutritionists say they are the best of the bunch atm.
Meet the experts: Samantha Cassetty, RD, is a contributor to the New York Times bestseller 7 Years Younger and the follow-up 7 Years Younger: The Anti-Aging Breakthrough Diet. Alissa Rumsey, RD, is a nutritionist and certified intuitive eating counselor. Laura Iu, RD, is a nutritionist in New York City.
To score the top spot on Amazon’s list of best-selling Mediterranean diet cookbooks, you have to be good. This one is packed with 500 (!!) different recipes from all over the Mediterranean—Italy, Greece, Morocco, Egypt, Turkey—that have been tried and tested by the foodie pros at America's Test Kitchen.
Another reason it's a top pick? "It includes suggestions for recipe pairings to make a complete meal, which can help with your weekly meal planning," says nutritionist Alissa Rumsey, RD.
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Best For Weeknights
Samantha Ferraro The Weeknight Mediterranean Kitchen
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Best For Weeknights
Samantha Ferraro The Weeknight Mediterranean Kitchen
This book "focuses on lean proteins and lots of spice for flavor, and less sodium," says Laura Iu, RD, a nutritionist in New York City.
What's more, a ton of the recipes in this book require just one pot. Yup, that's it! One delicious example: paprika chicken with olives and orzo.
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Best For Meal Planning
Serena Ball, Deanna Segrave-Daly The 30-Minute Mediterranean Diet Cookbook
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Best For Meal Planning
Serena Ball, Deanna Segrave-Daly The 30-Minute Mediterranean Diet Cookbook
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Coming in at number two amongst Amazon's top Mediterranean diet cookbooks, this read stands out for making cooking easier than ever—even if you're tight on time. Another bonus? "They also offer ingredient swaps for those who have food allergies or need to avoid certain ingredients, like gluten," Rumsey says.
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Ottolenghi Simple focuses on easy, simple recipes with 10 ingredients or fewer that can be made in 30 minutes. It's a favorite of both Iu and Eliza Savage, RD, a nutritionist based in New York City, who also love the book's emphasis on herbs and spices to amplify flavor and add nutritional benefits.
"For example, the pan-fried salmon with pine nut salsa is a great Mediterranean dish that combines currants, celery, pine nuts, capers, olives, saffron, parsley, and lemon to create a salsa that pumps up the flavor of omega-3-packed salmon," says Savage.
“If you’re buying one Mediterranean-style cookbook this year, this is the one to get. Cassetty says."It's basically the bible on the Mediterranean way of eating, including everything from veggie-rich pasta dishes to fruit-based desserts. It also won't overwhelm new cooks or those new to eating this way."
After reading through its guide on what Mediterranean-friendly products to stock your pantry with, try the herby ricotta, a one-pan sausage, pepper, and onion bake, and roasted figs with dark chocolate and sea salt. Yum!
Vegans and vegetarians, rejoice! While the Mediterranean diet may look a little different depending on which country's cuisine you're considering, two staples are universal: veggies and olive oil, according to Taylor Wolfram, RDN, a nutritionist based in Chicago.
Ready to give this healthy lifestyle a whirl? Wolfram recommends picking up this entirely plant-based Mediterranean cookbook. Bonus: It's written by a nutritionist.
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Best Paleo-Friendly
Caitlin Weeks, Chef Nabil Boumar, Diane Sanfilippo Mediterranean Paleo Cooking
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Best Paleo-Friendly
Caitlin Weeks, Chef Nabil Boumar, Diane Sanfilippo Mediterranean Paleo Cooking
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Similar to the Paleo diet, the Mediterranean diet focuses on real, unprocessed eats. So if you're Paleo and want to start following a more Mediterranean lifestyle (or vice versa), check out Mediterranean Paleo Cooking.
It makes mixing the two eating plans a piece of (dairy-free, grain-free, refined sugar-free) cake by focusing on "high-quality, clean, and inventive protein-based meals," says Savage.
Also great for vegans and vegetarians, this cookbook delivers "a wide variety of Italian dishes using nutrient-rich, plant foods such as whole grains, vegetables, fruits, legumes, and nuts," says Wolfram.
A vegan herself, Wolfram can attest to the fact that the book's "vegan cheese recipes are lovely" and also loves the mindfulness and healthy lifestyle tips scattered throughout.
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Best For Pescatarians
Cara Harbstreet The Pescatarian Cookbook
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Best For Pescatarians
Cara Harbstreet The Pescatarian Cookbook
So you don't eat meat or poultry? NBD! Seriously, you can still easily follow a Mediterranean diet, especially when you have this cookbook in hand.
"There are a lot of similarities between pescatarian and Mediterranean-style diets," Iu says. "This cookbook emphasizes the benefits of consuming more seafood and ultimately how it's not about creating more rules, but about making food enjoyable, nourishing, and satisfying."
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Best For Holistic Health
Amy Riolo The Ultimate Mediterranean Diet Cookbook
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Best For Holistic Health
Amy Riolo The Ultimate Mediterranean Diet Cookbook
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If you think this cookbook's cover is cheery, wait 'til you see what's inside. This great read is not only bursting with nutritious recipes but also includes suggestions on how to live a true Mediterranean lifestyle, making it one of Rumsey's top picks.
"It takes into account the idea that health is not just about what we eat and how much we exercise," she says, "it’s also about managing stress and incorporating more enjoyable foods and activities into our day."
"An oldie but a goodie," this cookbook by Food Network phenom Giada de Laurentiis is a bookshelf must-have. Savage loves that it balances taste and health while still using a "crave-able mix of ingredients."
A good example? "The egg, kale, tomato breakfast wrap, which combines complex-carb rich whole-wheat tortillas with protein-packed eggs, healthy fat from hummus, and lots of fiber from kale and tomato," Savage says.
"These inspiring recipes might look intimidating at first, but they're actually full of ingredients you can find at your local store," says Iu. Plus, just skimming through the pages is like taking a trip to the Mediterranean, thanks to Ottolenghi's clear goal of "capturing and bringing forth the history of the culture and cuisine through flavor," says Iu.
Elizabeth Bacharach
Elizabeth Bacharach is the Assistant Editor at Women’s Health where she writes and edits content about mental and physical health, food and nutrition, sexual health, and lifestyle trends across WomensHealthMag.com and the print magazine. She has a master’s degree in journalism from Northwestern University, lives in New York City, and dreams of becoming best friends with Ina Garten, who is, undeniably, an absolute queen.
Korin Miller
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.
Ashley Martens
Journalist
Ashley Martens is a wellness writer based in Chicago. With a lifelong passion for all things health and wellness, Ashley enjoys writing about topics to help people live happier and healthier lives. With a foundation in fitness, food, and nutrition, Ashley covers it all including sexual health and travel topics. Ashley is also a NASM-certified personal trainer and group fitness instructor.