Welcome to a world where food is fresh, flavourful, and fantastic for you. The Mediterranean diet isn't just a fleeting trend; it's a celebrated lifestyle built on whole foods, healthy fats, and vibrant herbs. It champions ingredients like olive oil, fresh vegetables, legumes, and lean proteins, creating meals that are both nourishing and satisfying. This approach to eating is renowned for its health benefits, but its true appeal lies in its simplicity and incredible taste. Forget restrictive rules and bland meals; this is about embracing food that makes you feel good from the inside out.

This comprehensive guide is designed to bring that sun-drenched way of eating directly into your kitchen and onto your grill. We've curated a collection of ten essential recipes for a Mediterranean diet, providing actionable steps for everyone from the novice home cook to the seasoned BBQ enthusiast. You will find everything from iconic salads and hearty plant-based mains to perfectly grilled seafood and vibrant side dishes. Each recipe is structured for clarity, offering practical tips to ensure delicious results every time.

We'll also demonstrate how to amplify these classic flavours with a modern twist. You’ll see how a carefully crafted seasoning, like the authentic herbs in Smokey Rebel's Greek Odyssey Gyros Rub, can elevate traditional dishes without compromising their healthy foundations or adding any fillers or crap. This collection isn't just a list of recipes; it's your go-to resource for creating flavour-packed, nutritious meals that fit seamlessly into a healthy lifestyle. Prepare to explore dishes that are as beneficial for your body as they are delightful for your palate.

1. The Quintessential Greek Salad (Horiatiki)

No list of recipes for a Mediterranean diet would be complete without the Horiatiki, or classic Greek village salad. This dish is the epitome of Mediterranean eating: simple, fresh, and bursting with flavour. It relies on the quality of its whole ingredients, combining ripe tomatoes, crisp cucumber, sharp red onion, briny Kalamata olives, and a generous slab of creamy feta cheese. The beauty of this salad lies in its minimalist approach, letting the natural taste of the vegetables shine through.

This salad is perfect as a light lunch, a refreshing side dish for grilled chicken or fish, or as part of a larger mezze platter. Its vibrant colours and textures make it as visually appealing as it is delicious, showcasing how healthy eating can be incredibly satisfying. For a heartier meal, you can easily add chickpeas or grilled halloumi. If you enjoy this combination of fresh ingredients, you'll love this creative twist: discover our Greek Watermelon Feta Salad recipe.

The Smokey Rebel Twist

A truly great Greek salad is defined by its dressing. While extra virgin olive oil and oregano are traditional, you can elevate this simple vinaigrette with a perfectly balanced foundation of seasoning.

• The Method: In a small bowl, whisk together 3 parts high-quality extra virgin olive oil with 1 part red wine vinegar.
• The Flavour: Add a teaspoon of Smokey Rebel's SPG (Salt Pepper Garlic) Base Blend and a generous pinch of dried oregano. The SPG blend provides a consistent, expertly crafted base of seasoning that enhances the fresh vegetables and complements the feta without overpowering them.

Top Tips for a Perfect Horiatiki

• Use room temperature tomatoes for the best flavour and texture.
• Choose quality Kalamata olives and real block feta, preferably from Greece, for an authentic taste.
• Dress the salad just before serving to keep the cucumber and lettuce (if using) crisp.
• Extra virgin olive oil is non-negotiable; its fruity, peppery notes are essential to the dish.

2. Mediterranean Hummus

A cornerstone of Levantine and Middle Eastern Mediterranean cuisine, hummus is far more than just a simple dip. This creamy, flavourful blend of chickpeas, tahini (sesame paste), lemon juice, and garlic is a nutritional powerhouse, packed with plant-based protein and healthy fats. Its ubiquity on mezze platters and as a healthy snack showcases its essential role in the Mediterranean way of eating, proving that simple, whole-food recipes can be incredibly satisfying.

Hummus is wonderfully versatile, perfect for dipping warm pitta bread and fresh vegetables, spreading in sandwiches and wraps, or serving alongside grilled meats and falafel. It’s a staple for a reason: it’s easy to make, delicious, and embodies the healthy principles of Mediterranean cooking. To achieve the incredibly smooth and creamy texture required for dishes like this Mediterranean hummus, exploring the capabilities of immersion blenders for creamy textures can be invaluable.

The Smokey Rebel Twist

Authentic hummus is all about balanced flavour, but a subtle, well-crafted seasoning blend can elevate it from a simple dip to a show-stopping centrepiece.

• The Method: In a food processor or high-powered blender, combine a drained can of chickpeas, a large spoonful of tahini, the juice of one lemon, and a clove of garlic.
• The Flavour: Add half a teaspoon of Smokey Rebel's Greek Odyssey Gyros Rub. This blend’s notes of oregano, mint, and paprika add an authentic herby depth that perfectly complements the nutty tahini and zesty lemon, creating a more complex and savoury flavour profile. Blend until smooth, adding a splash of iced water as needed for creaminess.

Top Tips for a Perfect Hummus

• Use canned chickpeas for convenience, but be sure to rinse them well to remove excess sodium.
• Add a splash of iced water while blending. This is a classic trick for achieving an ultra-light and creamy texture.
• Balance the flavours to your preference. Start with less garlic and lemon juice, then taste and add more as needed.
• A generous drizzle of extra virgin olive oil on top before serving is a must for both flavour and presentation.

3. Mediterranean Grilled Fish with Lemon and Herbs

A cornerstone of Mediterranean coastal cuisine is simple, perfectly cooked fish. This recipe for a Mediterranean diet focuses on grilling or baking fresh fish like sea bass or branzino with lemon, garlic, olive oil, and aromatic herbs. It’s a method that honours the natural flavour of the seafood, reflecting the region's deep connection to the sea and its philosophy of letting high-quality ingredients speak for themselves. This dish is light yet satisfying, embodying the health benefits and delicious simplicity of Mediterranean eating.

This preparation is incredibly versatile; it works beautifully for a quick weeknight dinner or as the centrepiece of an elegant meal. Serve it alongside roasted vegetables or a fresh salad for a complete, nutritious plate. For those passionate about grilling, ensuring you have the right essential BBQ accessories can elevate your culinary experience from good to unforgettable. If you're looking for more inspiration, particularly for salmon, you can explore our detailed guide on the best marinades for salmon.

The Smokey Rebel Twist

While classic lemon and herbs are fantastic, adding a pre-blended, balanced seasoning creates a more complex and memorable flavour profile that enhances the delicate taste of the fish without overpowering it.

• The Method: Pat a whole sea bass or two fillets of cod dry. Drizzle generously with high-quality extra virgin olive oil and squeeze fresh lemon juice over the top.
• The Flavour: Season the inside and outside of the fish with Smokey Rebel's Miami Mojo Citrus Blend. This zesty, citrus-forward blend combines garlic, orange, and lime, perfectly complementing the fish and adding a vibrant, authentic Mediterranean character. Grill over medium heat for 4-6 minutes per side, until it flakes easily.

Top Tips for Perfect Grilled Fish

• Bring fish to room temperature for about 15 minutes before cooking to ensure it cooks evenly.
• Stuff whole fish with fresh herbs like rosemary or thyme and thin lemon slices for infused flavour.
• Don't overcook it; fish cooks very quickly. It's done when it flakes easily with a fork.
• Use parchment paper when baking to prevent sticking and make clean-up a breeze.

4. Tabbouleh (Levantine Herb Salad)

A cornerstone of Levantine cuisine, Tabbouleh is a vibrant herb salad that perfectly captures the fresh, wholesome spirit of Mediterranean eating. Unlike many salads where greens are an afterthought, here they are the star. Finely chopped parsley and mint form the bulk of the dish, punctuated by diced tomatoes, onion, and fine bulgur wheat. It's an intensely refreshing recipe that showcases how herbs can create a substantial, flavour-packed base for a meal.

Tabbouleh is incredibly versatile, often served as part of a mezze platter alongside hummus and flatbreads, or as a bright side dish for grilled meats and fish. Its clean, zesty profile cuts through richer flavours beautifully, making it an ideal component in any spread of recipes for a Mediterranean diet. For a heartier main course, you can easily add grilled chicken skewers or a serving of falafel.

The Smokey Rebel Twist

The dressing for Tabbouleh is simple, relying on lemon juice and olive oil, but the seasoning is what ties it all together. A well-balanced blend of salt, pepper, and garlic creates a perfect savoury foundation that enhances the fresh herbs without overshadowing them.

• The Method: In a small bowl, whisk together 3 parts high-quality extra virgin olive oil with 2 parts freshly squeezed lemon juice.
• The Flavour: Add a teaspoon of Smokey Rebel's SPG (Salt Pepper Garlic) Base Blend to the dressing. This precisely balanced blend ensures every ingredient is perfectly seasoned, providing a consistent and robust flavour base that complements the sharp lemon and fresh parsley.

Top Tips for Perfect Tabbouleh

• Use fine bulgur wheat (#1 grade) for the best texture; it requires only a short soak, not cooking.
• Chop the herbs very finely to release their essential oils and ensure they are evenly distributed throughout the salad.
• Dress the salad just before serving to prevent the herbs from wilting and the tomatoes from becoming watery.
• Add pomegranate seeds for a delightful burst of sweetness and a contrasting texture. For a gluten-free alternative, substitute the bulgur with an equal amount of cooked quinoa.

5. Mediterranean Vegetable Ratatouille

A rustic French Provençal stew, Ratatouille is a celebration of summer vegetables and a cornerstone of Mediterranean cooking. This hearty, plant-based dish slowly simmers aubergine, courgette, bell peppers, and ripe tomatoes with garlic and herbs until they are meltingly tender. It’s a perfect example of how recipes for a Mediterranean diet transform simple, seasonal produce into a deeply flavourful and satisfying meal.

This iconic stew is incredibly versatile. Serve it hot as a main course with crusty bread, as a side dish to grilled fish or lamb, or at room temperature as part of a mezze-style spread. Its rich, concentrated flavours develop even further overnight, making it a fantastic dish to prepare in advance. While traditional in its French roots, similar vegetable stews can be found across the region, like the Italian caponata or Spanish pisto, highlighting its universal appeal.

The Smokey Rebel Twist

The secret to an exceptional ratatouille is building a robust and aromatic flavour base that complements the natural sweetness of the vegetables. While Herbes de Provence is traditional, a well-balanced seasoning blend can provide a savoury depth that takes the dish to another level.

• The Method: When sweating your onions and garlic in olive oil at the beginning of the cooking process, add the seasoning to allow the flavours to bloom.
• The Flavour: Stir in a generous teaspoon of Smokey Rebel's SPG (Salt Pepper Garlic) Base Blend. This blend provides the perfect foundational seasoning, ensuring every vegetable is infused with a balanced savoury taste that enhances the entire stew without overpowering the delicate herbs.

Top Tips for a Perfect Ratatouille

• Sweat the aubergine: Salting and draining cubed aubergine for 30 minutes before cooking helps draw out excess moisture and bitterness.
• Uniform chopping: Cut all your vegetables to a similar size to ensure they cook evenly and create a pleasant texture.
• Use quality tomatoes: A high-quality tin of chopped tomatoes or a rich tomato paste will create a much deeper, more flavourful sauce.
• Cook low and slow: Allow the stew to simmer gently, uncovered, to let the flavours meld together and the sauce to reduce and thicken naturally.

6. Whole Grain Mediterranean Pasta with Vegetables

Pasta is a beloved staple across the Mediterranean, and this modern adaptation honours tradition while embracing contemporary nutrition. This dish features pasta made from whole grains like farro, spelt, or whole wheat, tossed with an abundance of seasonal vegetables, fragrant garlic, fresh herbs, and a generous drizzle of high-quality olive oil. It's one of the most versatile and satisfying recipes for a Mediterranean diet, proving that healthy eating can still be hearty and comforting.

This dish is a perfect weeknight meal, coming together quickly while delivering complex flavours and textures. It serves beautifully as a main course, but can also be enjoyed as a side dish at a summer barbecue. The key is using the freshest possible vegetables-think courgettes and bell peppers in summer or roasted butternut squash in autumn-to let the natural flavours of the season shine. For an inspired seafood pairing, explore our Greek-style Octopus Pasta recipe.

The Smokey Rebel Twist

The "sauce" for this pasta is essentially a garlic-infused olive oil, which means the foundational seasoning is crucial for bringing all the elements together. A balanced, herbaceous seasoning blend can transform the simple components into a truly memorable dish.

• The Method: Gently heat 4 tablespoons of extra virgin olive oil in a large pan with 2-3 cloves of sliced garlic until fragrant. Sauté your chosen seasonal vegetables until tender-crisp.
• The Flavour: Toss the cooked pasta and vegetables with the infused oil. Season generously with Smokey Rebel's Greek Odyssey Gyros Rub. Its blend of oregano, mint, and other Mediterranean herbs perfectly complements the garlic and vegetables, creating a cohesive and aromatic flavour profile without any extra effort.

Top Tips for Perfect Whole Grain Pasta

• Salt the water well; it should taste like the sea. This is your first and best chance to season the pasta itself.
• Reserve a cup of pasta water before draining. The starchy water is perfect for emulsifying the olive oil and creating a light, glossy sauce that coats every piece.
• Don't overcook the vegetables. They should retain a slight bite to provide a lovely textural contrast to the pasta.
• Finish with fresh herbs like basil or parsley and an extra drizzle of your best extra virgin olive oil just before serving for a burst of freshness.

7. Mediterranean Lentil Soup

A cornerstone of Mediterranean peasant cooking, this hearty, nutrient-dense soup showcases the region's reliance on humble legumes. Mediterranean Lentil Soup is a wonderfully satisfying meal, combining lentils with a classic mirepoix of carrots, celery, and onions, enriched with tomatoes and aromatic herbs. It’s a complete plant-based protein source and the epitome of nourishing, budget-conscious recipes for a Mediterranean diet.

This dish is incredibly versatile, existing in many forms across the region, from the Spanish sopa de lentejas to the Turkish mercimek çorbası. It’s perfect as a comforting main course on a cool evening, often served with a slice of crusty bread for dipping. Its rich, earthy flavours and thick texture make it a filling and wholesome option that proves simple ingredients can create something truly special.

The Smokey Rebel Twist

The secret to an exceptional lentil soup lies in building a deep, savoury flavour base right from the start. While traditional recipes use bay leaves and thyme, a more complex seasoning blend can transform the dish into a modern classic.

• The Method: Begin by sautéing finely chopped onion, carrots, and celery in olive oil until softened.
• The Flavour: Stir in a tablespoon of tomato puree and add a generous teaspoon of Smokey Rebel's Greek Odyssey Gyros Rub. This blend’s notes of oregano, mint, and garlic provide an authentic Mediterranean aromatic profile that beautifully complements the earthy lentils and sweet vegetables, creating a robust and deeply flavourful broth.

Top Tips for a Perfect Lentil Soup

• Don’t pre-soak the lentils; brown or green lentils cook relatively quickly and hold their shape well without it.
• Sauté your aromatics (onions, carrots, celery, garlic) thoroughly before adding any liquid to develop a rich, sweet foundation.
• Use a quality vegetable broth or even a light chicken bone broth for an extra layer of flavour.
• Add the seasoning toward the end of the cooking process, after the lentils have softened, to ensure the flavours remain bright.
• Finish with freshness by drizzling a good quality extra virgin olive oil and scattering fresh parsley or mint over the top just before serving.

8. Mediterranean Olive Tapenade

A true taste of Provence, olive tapenade is a rich, intensely savoury spread that embodies the Mediterranean's love for concentrated flavours. This classic condiment is made from finely chopped or blitzed olives, traditionally enhanced with capers, anchovies, and garlic, all bound together with high-quality extra virgin olive oil. It’s a perfect example of how the region's recipes for a Mediterranean diet make a hero out of preserved ingredients, creating something complex and delicious from pantry staples.

This versatile paste is far more than just a dip. While exceptional spread on crusty bread or served with crackers on a charcuterie board, it also serves as a powerful condiment. Use it to stuff chicken breasts, spread it on grilled fish, or toss it through pasta with roasted tomatoes and herbs. Its salty, briny depth adds an instant gourmet touch to simple meals, proving that healthy eating can be incredibly flavourful and satisfying.

The Smokey Rebel Twist

The traditional garlic note in tapenade is essential, but it can sometimes be overpowering or inconsistent. Using a balanced seasoning blend ensures a perfect, harmonious flavour profile that complements the olives without dominating them. This approach adds a savoury depth that makes the tapenade even more versatile.

• The Method: In a food processor, combine pitted Kalamata olives, capers, a small tin of anchovies (optional, but recommended), and a squeeze of fresh lemon juice.
• The Flavour: Instead of fresh garlic, add a teaspoon of Smokey Rebel's SPG (Salt Pepper Garlic) Base Blend. Pulse the mixture while slowly drizzling in extra virgin olive oil until you reach your desired consistency. The SPG provides a perfectly balanced, savoury garlic and pepper foundation that elevates the entire spread.

Top Tips for a Perfect Tapenade

• Quality Olives are Key: Use good-quality pitted Kalamata or a mix of green and black olives for a complex flavour.
• Balance the Flavours: Taste as you go. You can adjust the amount of capers, lemon juice, and anchovies to suit your preference.
• Control the Texture: For a rustic, coarse tapenade, pulse sparingly in the food processor. For a smoother pâté, blend for longer.
• Store Correctly: Keep your tapenade in a sealed glass jar in the fridge. Pour a thin layer of olive oil over the top to keep it fresh for up to two weeks.

9. Mediterranean Stuffed Tomatoes and Peppers

A true celebration of garden produce, Mediterranean stuffed vegetables, known as gemista in Greece, are a cornerstone of traditional home cooking. This dish involves hollowing out ripe tomatoes and sweet bell peppers and filling them with a flavourful mixture of rice, fresh herbs, and aromatic spices before being slow-baked to perfection. It’s a wonderful example of how the Mediterranean diet transforms simple, seasonal ingredients into a deeply satisfying and nourishing meal.

This dish is incredibly versatile, serving beautifully as a hearty vegetarian main course or as a standout side dish alongside grilled lamb or chicken. The slow baking process melds the flavours together, allowing the vegetables to become tender and sweet while the rice filling soaks up all the delicious juices. It’s one of those classic comfort food recipes for a Mediterranean diet that feels both rustic and elegant.

The Smokey Rebel Twist

The key to an unforgettable gemista is a well-seasoned filling that complements the natural sweetness of the vegetables. While traditional recipes use a mix of fresh herbs, you can build a more complex and savoury flavour profile with the right foundation.

• The Method: When preparing your rice filling, sauté a finely chopped onion in olive oil until soft. Add your rice (or bulgur wheat) and toast it for a minute before adding your liquids and other ingredients like chopped herbs, pine nuts, or courgette.
• The Flavour: Stir in two teaspoons of Smokey Rebel's Greek Odyssey Gyros Rub per cup of uncooked rice. This blend’s authentic mix of oregano, garlic, onion, and other Mediterranean spices provides a perfectly balanced, aromatic base that infuses every grain of rice and enhances the entire dish.

Top Tips for Perfect Stuffed Vegetables

• Choose wisely: Select firm, ripe tomatoes and thick-walled peppers that will hold their shape during baking.
• Don't discard the pulp: When hollowing out the tomatoes, save the pulp, chop it finely, and add it to your rice filling for extra moisture and flavour.
• Season the inside: Lightly salt and pepper the inside of your hollowed-out vegetables before adding the filling.
• Cover then uncover: Bake the vegetables covered with foil for the first 30-40 minutes to steam the filling, then remove it to allow the tops to brown nicely.

10. Mediterranean Grilled Vegetables with Halloumi Cheese

This contemporary dish perfectly captures the essence of modern Mediterranean cooking by celebrating high-quality seasonal produce. It features a colourful medley of vegetables like courgettes, aubergines, asparagus, and bell peppers, grilled until tender with a satisfying char. These are served alongside thick slices of grilled halloumi cheese, which becomes wonderfully soft and salty with a crisp, golden-brown exterior. This meal is a testament to how simple, fresh ingredients can create an incredibly flavourful and satisfying dish.

Ideal for a light yet substantial main course or as a standout side at a summer barbecue, this recipe is incredibly versatile. It highlights the Mediterranean approach of using cheese as a flavourful accent rather than the centrepiece. The combination of smoky vegetables and savoury halloumi is a cornerstone of many recipes for a Mediterranean diet, offering a hearty vegetarian option that even dedicated meat-eaters will love.

The Smokey Rebel Twist

The secret to exceptional grilled vegetables and halloumi lies in the seasoning. A simple drizzle of olive oil is good, but a dedicated blend of herbs and spices creates an authentic taste of Cyprus and Greece.

• The Method: In a large bowl, toss your chopped vegetables and halloumi slices with a generous drizzle of high-quality extra virgin olive oil until everything is lightly coated.
• The Flavour: Sprinkle liberally with Smokey Rebel's Greek Odyssey Gyros Rub. This authentic blend of Mediterranean herbs like oregano and mint, combined with garlic and a hint of lemon, perfectly complements the smoky char from the grill and the salty tang of the halloumi.

Top Tips for Perfect Grilled Veg & Halloumi

• Uniform cuts are key; slice your vegetables to a similar thickness for even cooking.
• Pat the halloumi dry with a paper towel before oiling and seasoning to help it achieve a better sear.
• Use high, direct heat on your grill to get those beautiful char marks without overcooking the vegetables.
• Grill halloumi quickly, just 2-3 minutes per side is enough until it's soft with golden grill marks.
• Finish with freshness by adding a squeeze of lemon juice and a scattering of fresh parsley or mint just before serving.

Your Flavour Journey Starts Here

Embarking on a Mediterranean diet is less about restrictive rules and more about embracing a lifestyle rich in vibrant colours, fresh ingredients, and deeply satisfying flavours. Throughout this guide, we've explored ten foundational recipes for a Mediterranean diet, from the crisp, refreshing bite of a classic Greek Salad to the hearty comfort of Mediterranean Lentil Soup. You’ve seen how simple, high-quality ingredients form the cornerstone of this celebrated culinary tradition.

The journey from a good meal to a truly unforgettable one often lies in the details, specifically in the thoughtful application of seasoning. We’ve demonstrated how a versatile blend like the Smokey Rebel SPG (Salt Pepper Garlic) Base Blend can provide a perfect foundation for salads and stews, while the authentic herbal notes of our Greek Odyssey Gyros Rub can elevate everything from hummus to grilled halloumi. These recipes are not just instructions; they are a blueprint for creativity in your kitchen and at your grill.

Key Takeaways for Your Mediterranean Kitchen

Mastering these dishes is about understanding the core principles: prioritise fresh produce, embrace healthy fats like olive oil, and don't shy away from herbs and spices. Here are the most important insights to carry forward:

• Flavour is Paramount: The Mediterranean diet is anything but bland. The strategic use of seasonings transforms simple ingredients. A sprinkle of Smokey Rebel's Miami Mojo Citrus Blend on your fish or a dash of our Chipotle Cowboy Chicken Rub on grilled poultry introduces layers of complexity without adding unhealthy fats or sugars.
• Versatility is Your Best Tool: The recipes shared, like the Hummus or the Olive Tapenade, are more than just standalone dishes. They are versatile components you can use throughout the week. The ratatouille can be a side dish one night and a pasta sauce the next. This adaptability is key to making the diet sustainable and exciting.
• The Grill is Your Ally: Many people associate the Mediterranean diet with stovetop cooking, but as we’ve shown, the barbecue is a perfect fit. Grilling vegetables, fish, and halloumi enhances their natural sweetness and imparts a smoky depth that is quintessentially Mediterranean. This is where high-quality rubs truly shine, creating a beautiful crust and sealing in moisture.

Your Actionable Next Steps

Feeling inspired? The best way to make these concepts stick is to put them into practice immediately. This week, challenge yourself to integrate these vibrant dishes into your routine.

1. Plan Your Menu: Choose three recipes from this list to try this week. How about starting with the Grilled Fish, a side of Tabbouleh, and a batch of Hummus for snacks?
2. Create a Smart Shopping List: Focus on the core ingredients: seasonal vegetables, quality olive oil, whole grains, lean proteins, and of course, the right seasonings to bring it all to life.
3. Experiment with Seasonings: Don't just follow the recipe, adapt it! Try the Greek Odyssey Gyros Rub on roasted potatoes or mix a little of the SPG (Salt Pepper Garlic) Base Blend into your burger patties. See how a single blend can serve multiple purposes.

By embracing these recipes and principles, you're not just cooking; you're adopting a healthier, more flavourful, and enjoyable approach to food. You're building a foundation of culinary skills that will empower you to create delicious and nourishing meals for years to come. This collection of recipes for a Mediterranean diet is your launchpad into a world of incredible taste and well-being.

Frequently Asked Questions (FAQs)

What makes a recipe "Mediterranean"?

A recipe is considered Mediterranean when it emphasizes whole foods like fruits, vegetables, whole grains, legumes, nuts, and healthy fats, primarily olive oil. It typically includes moderate amounts of fish and poultry, and limited red meat and dairy. The focus is on fresh, seasonal ingredients and simple preparations that highlight natural flavours, often enhanced with herbs and spices rather than heavy sauces.

Are Smokey Rebel seasonings suitable for a Mediterranean diet?

Yes, absolutely. Many Smokey Rebel seasonings are perfect for a Mediterranean diet because they are made with all-natural herbs and spices and contain no added crap, fillers, or artificial ingredients. Blends like the Greek Odyssey Gyros Rub, Miami Mojo Citrus Blend, and the foundational SPG (Salt Pepper Garlic) Base Blend are ideal for enhancing the natural flavours of vegetables, fish, and poultry without compromising the health benefits of the diet.

Can I meal prep these Mediterranean recipes?

Many of these recipes are excellent for meal prep. Hummus and Olive Tapenade can be made ahead and stored for a week. Tabbouleh (kept undressed), Ratatouille, and Lentil Soup actually taste even better the next day. You can also pre-chop vegetables for salads or grilling to save time during the week.

What are the best vegetables to use in Mediterranean cooking?

The best vegetables are those that are in season. However, classic Mediterranean staples include tomatoes, bell peppers, courgettes (zucchini), aubergine (eggplant), onions, garlic, leafy greens like spinach and kale, cucumbers, and artichokes. Grilling or roasting these vegetables with olive oil and a good seasoning blend is a cornerstone of the diet.

Ready to elevate your Mediterranean cooking with authentic, clean-label flavours?

The secret to transforming simple ingredients into spectacular dishes is a high-quality seasoning, and at Smokey Rebel, we've perfected the art of the blend. Explore our full range of award-winning rubs and seasonings at Smokey Rebel to find the perfect partner for your next culinary adventure.