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Mediterranean Food & Diet | Easy Recipes | Suzy Karadsheh

@themediterraneandish

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New York Times Bestselling Author
Easy Mediterranean Recipes & Lifestyle Ingredients to Eat Well and Live Joyfully
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Somewhere along the Mediterranean, there’s a Greek Yiayia pouring olive oil like it’s free, sipping a little wine, feeding everyone at the table, and not thinking once about “longevity hacks.” Same with Egyptian tetas, Lebanese sittos, and Italian Nonna’s.They are just living.Around our table in Port Said, Egypt, it looked the same. The food was simple and real. The chairs stayed full. Nobody rushed off right after eating. We didn’t call it anything special — it was just how life worked.Now people are calling it nonna-maxxing… but really, it’s a return to what so many Mediterranean grandmothers have known all along:1️⃣Feed the people you love.2️⃣Stay connected to your village.3️⃣Move often, but gently.4️⃣Make space for the sweetness of doing nothing.It’s not about perfection. It’s about presence.And yes — the food helps too. ❤️If you want a few of my favorite Mediterranean recipes to start your own nonna-maxxing table at home, comment ‘recipe’ and I’ll send them your way!#mediterraneandiet #nonnamaxxing #mediterraneanlifestyle #aroundthetable #eattogether by @themediterraneandish

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a month ago

Tabouli (Tabouleh) Salad = My Valentine story 💘(Read the tips below. And yes, you can ask me for the recipe and I’ll DM you 👇) Since it’s Valentine’s Day, I’m sharing the story of how this Mediterranean salad is the reason I’m married to my husband today! There’s something about the effort of finely chopping those herbs that just says “I love you.” Whether you’re making it for a soulmate or just for your own soul, this is the ultimate Middle Eastern foodThisTabbouleh is fresh, zesty, and packed with nutrients. Unlike the store-bought versions, the star here is the parsley, not the bulgur! Here is what you need to make it. The Ingredients:• Fine Bulgur Wheat• Firm Roma Tomatoes• English Cucumber (the secret crunch, though not traditional!)• Fresh Flat-Leaf Parsley (lots of it!)• Fresh Mint Leaves• Green Onions• Extra Virgin Olive Oil• Fresh Lime Juice (or Lemon)• SaltPro Tips for the Best Tabouli:1. Chop by hand: For the perfect texture, use a sharp knife for the veggies. A food processor can make the tomatoes too mushy!2. Drain your tomatoes: After chopping, let them sit in a colander to get rid of excess juice so your salad stays crisp.3. Parsley is the star: The goal is a herb salad with a hint of grain, not a grain salad with a hint of herbs.4. Let it marinate: Cover and refrigerate for at least 30 minutes before serving to let those flavors meld together.5. Use Fine Bulgur: It only needs a quick soak and keeps the texture light and delicate.This healthy, vegan-friendly salad is perfect for meal prep or your next dinner party. It’s vibrant, heart-healthy, and clearly... it has some matchmaking magic! 💍‼️want the recipe? Ask for “recipe” in comments and I’ll send it to you!#tabouli #tabbouleh #mediterraneandiet #middleeasternfood #valentinesday2026 by @themediterraneandish

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4 months ago

Our Greek Olive Oils + our spices and other Mediterranean goodies are now on sale — our biggest sale of the year — and if you’ve been wanting to try our Greek EVOO, now is the perfect time. ✨💛 ‼️Comment “Link” and I’ll send it straight to you.Earlier this month, I was on the mountains of Christianopoulis, Greece, harvesting olives alongside the Kotsovolos family, the same family we’ve worked with for nearly nine years. Standing in the very groves they’ve cared for for generations reminded me why mass-produced olive oil can never compare.Our olive oils come from people who pour their whole hearts into this land… and you can taste that in every bottle.Why our Greek Private Reserve and Early Harvest EVOO are Truly Superior: • Single-estate & single-varietal • Strict organic farming (no shortcuts) • Hand-picked • Cold-pressed the same day • High in polyphenols • Naturally very low acidity • Harvested and crafted by one family for generationsThis isn’t just olive oil. It’s tradition… heritage… and the heart of Greece in every drop. 💛🌿On SALE now — comment “Link” and I’ll send you the discount!#oliveoil #oliveoils #greekoliveoil #oliveoillovers #oliveoilbenefits by @themediterraneandish

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6 months ago

CABBAGE is one of the most underrated foods for your gut health— When your gut is supported, so is everything else— energy, immunity and even inflammation levels!Cabbage has long been used in Mediterranean cooking. It doesn’t get a lot of credit but our guts love it! Simple foods really can make a difference. And this easy cabbage salad is the perfect way to get all of those gut-loving benefits— fresh, crunchy, and incredibly nourishing.This humble veggie is a quiet powerhouse for digestion. And overall gut health. Cabbage is rich in fiber that helps feed beneficial gut bacteria, support regular digestion, and keep your digestive system happy. It’s also been used for generations in fermented forms (like sauerkraut and kimchi) because of how well it supports a healthy micro biome.5 gut-healthy benefits of cabbage:1️⃣ High in fiber to support digestion and regularity2️⃣ Contains prebiotics that helps feed good bacteria3️⃣ Naturally Supports gut lining health4️⃣ Can help reduce digestive inflammation5️⃣ Easy to digest when cooked, fermented, or shredded raw‼️Leftovers: You can store leftovers in the fridge in a covered container for up to 4 days.‼️Make-Ahead: You can chip the cabbage and vegetables and keep them in a separate container for use in the next few days. You can also make the salad dressing on the side.#guthealth #guthealthtips #highfiber #cabbage #cabbagerecipe https://www.themediterraneandish.com/mediterranean-cabbage-salad/ by @themediterraneandish

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11 hours ago

This Greek recipe is the best use of a box of spinach and a cup of rice! You have never tried rice this way before!!! This is food that brings those cozy Mediterranean grandmother vibes right into your kitchen. This little side dish feels like a hug from your Yiayia. 🇬🇷💙This easy recipe uses simple ingredients to create bold, fresh flavors:✨ Medium-grain rice (Arborio)✨ Extra virgin olive oil✨ Yellow onion✨ Baby spinach✨ Lemon juice✨ Garlic cloves✨ Tomato paste✨ Kosher salt✨ Black pepper✨ Dried mint✨ Dried dill✨ Feta cheeseWhether you need a vibrant new side or a delicious vegetarian main, this Spanakorizo is a must-try for anyone who loves Greek food.‼️Want the recipe? Ask for recipe in the comments and I’ll DM you.Full recipe: https://www.themediterraneandish.com/spanakorizo-greek-spinach-rice/#mediterraneanfood #greekfood #greekrecipes #easyfood #rice by @themediterraneandish

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They call Egypt “Om El Donia”—the Mother of the World. Growing up here, you hear it all the time because of our ancient history. But coming back now, after so many years away and after losing my dad, the phrase hits so differently.This second chapter took us through Cairo, the coastal beauty of Alexandria, and the soulful streets of Port Said. But the absolute best part has been watching my daughter experience it all. The last time she was here, she was only four years old. Seeing her reaction to everything and watching her truly feel at home here has made all the difference in the world.From the second we arrived, the people embraced us with a radical generosity that you just can’t find anywhere else. And oh my goodness, the food. We’ve been eating our way through everything—from the kebabs to the koshari, grilled corn on the cob, best pita, and flaky Fateer bread. (And if you ever wondered about the actual inspo of the French baguette, just look at that last slide 😂 EDITED TO ADD (for the sake of the one person who was offended): this is a joke,).I spent so long fearing that coming back would only bring up the grief of losing my dad, but instead, Om El Donia has been feeding my spirit and reminding me of the joy, the warmth, and the life that raised me. ❤️🇪🇬‼️Comment RECIPE and I’ll send you 3 of my favorites that I grew up with in Egypt including Kofta Kebabs https://www.themediterraneandish.com/kofta-kebab-recipe/#egypt #mediterranean #mediterraneanlife #egyptianfood by @themediterraneandish

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2 days ago

5-Ingredient Egyptian mint lemonade 🍋🇪🇬, the first thing I asked for when I landed home in Egypt and my ultimate favorite summer drink. If my childhood summers had a flavor, it would be this exact drink.🍋🍋🍋If you are looking for the ultimate, non-alcoholic summer drink that will transport you straight to a Mediterranean summer, try this easy recipe! Here is what you need to make this easy recipe at home: Fresh lemons Fresh limes Fresh mint leaves Sugar Cold water Ice cubesUnlike regular lemonade, this traditional Egyptian recipe is blended with fresh mint and a touch of lime juice for an extra sharp, bright tang. But the real secret to making it incredibly aromatic and beautifully frothy is blending a portion of a whole lemon, peel and all! It creates a frosty, ultra-refreshing texture that cuts right through the heat. It is the perfect, family-friendly mocktail to serve at your next backyard BBQ or sunny afternoon lounge.‼️Want the recipe? Comment RECIPE and I will DM you the link directly!Grab the full step-by-step instructions here: https://www.themediterraneandish.com/mint-lemonade-recipe/#lemonade #drink #mediterranean #summervibes #summerdrinks by @themediterraneandish

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5 days ago

The Ultimate Loaded Hummus Dip - I could eat this hummus dip straight out of the dish with warm pita and call it dinner 😅Creamy hummus layered with warm spiced beef, juicy tomatoes, fresh herbs, crunchy pine nuts, and a big drizzle of good olive oil… every scoop is packed with flavor and texture.It tastes like something you’d order at your favorite little Mediterranean restaurant, but it’s surprisingly easy to make at home. And honestly? Once you start scooping with pita bread, it’s VERY hard to stop!What I love most:✨ cool creamy hummus✨ rich savory beef with warm spices✨ bright fresh herbs and tomatoes✨ crunchy toasted pine nuts✨ lots of olive oil and lemony Mediterranean flavorPerfect for:✔️ summer gatherings✔️ game day spreads✔️ easy entertaining✔️ light dinners✔️ “I need a snack but accidentally made a whole meal” momentsSave this one for your next get together because people absolutely devour it every single time 💛#hummus #hummusrecipe #layereddip #groundbeef #groundbeefrecipes by @themediterraneandish

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6 days ago

I make a LOT of salads throughout the summer, but these 5 are the ones I find myself making on repeat again and again ☀️🥗They’re fresh, crunchy, colorful, loaded with Mediterranean flavor, and somehow always disappear way faster than I expect. Honestly, I usually end up “taste testing” half the bowl before it even makes it to the table 😅‼️Comment ‘RECIPE’ below and I will send the link to these easy Mediterranean salad recipes + a few more!These are the salads I crave when the weather gets warm because they’re:✨ easy to throw together✨ full of texture and flavor✨ perfect for BBQs, lunches, and meal prep✨ light but still satisfying✨ packed with fresh herbs, crunchy veggies, olive oil, feta, and bright homemade dressingsIn this roundup:🥒 Cucumber Tomato Salad🍉 Watermelon Feta Salad🍝 Greek Pasta Salad🫑 Bell Pepper Salad🌽 Grilled Corn SaladEvery single one tastes like summer in a bowl. Think juicy tomatoes, crisp cucumbers, sweet grilled corn, salty feta, fresh herbs, lemony dressings, and all the bright Mediterranean flavors I never get tired of.If you need a few easy side dishes for summer dinners, cookouts, beach weekends, or simple lunches during the week, save this post for later!Which salad would you go for first? 👀#saladrecipes #summersalads #easysaladrecipes #summersalad #mediterraneansalad by @themediterraneandish

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7 days ago

If you have tomatoes and a few eggs, you’re already halfway to one of the most comforting Mediterranean breakfasts ever: SHAKSHUKA!‼️Comment ‘RECIPE’ below and I will send the link directly to you!Shakshuka is a humble recipe made by gently poaching eggs in a rich tomato and bell pepper sauce. This breakfast recipe is popular throughout North Africa and the Middle East. It is so easy to make and satisfying that you can serve it for breakfast, lunch, or dinner. Plus, it’s vegetarian and gluten-free!Why people love shakshuka: ✔️ High-protein meal with simple ingredients ✔️ Naturally vegetarian and gluten-free ✔️ Ready in about 30 minutes ✔️ A staple Mediterranean breakfast recipe that feels fancy but is incredibly easyHere’s what you need to make it:▢ Extra virgin olive oil▢ Yellow onion▢ Green bell peppers▢ Garlic▢ Ground coriander▢ Sweet paprika▢ Ground cumin▢ Red pepper flakes, optional▢ Kosher salt▢ Black pepper▢ Tomatoes▢ Tomato sauce▢ Eggs▢ Fresh parsley leaves▢ Fresh mint leavesTop it with fresh herbs, feta, red pepper flakes, and some good extra olive oil and scoop it up with warm pita or toasted bread!https://www.themediterraneandish.com/shakshuka-recipe/#shakshuka #shakshukaeggs #poachedeggs #breakfastrecipes #easyeggrecipes by @themediterraneandish

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8 days ago

#AthenosPartner - Athenos Feta and Tomato Mediterranean Girl Summer Snack = snacks that are effortless but taste like you tried! I grew up on the Mediterranean, and the tomato and feta combo never gets old for me. 🙌This 4-ingredient snack with sweet tomatoes + @athenosfeta + good extra virgin olive oil + a sprinkle of spicy chilli flakes is just an elevated version of my childhood favorite! This is your sign to freshen up your usual snacks with a little creamy, tangy Athenos feta from your favorite grocery store.Here’s the recipe:- 6 Campari or Roma tomatoes- 3–4 tbsp @athenosfeta crumbled- Extra Virgin Olive Oil- Red pepper flakes or fresh herbs of your choice optionally.Make this easy, healthy snack soon and let’s live our best Mediterranean girl summer! #feta #snackideas #summerfood #mediterraneanfood by @themediterraneandish

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9 days ago

Mediterranean Watermelon Salad AKA the picnic salad I make on repeat all summer long 💃🏻💃🏻The perfect last minute memorial day salad with watermelon, feta, cucumber, fresh herb and a zippy honey and lime dressing! If you love Mediterranean food and need something fresh, this easy recipe is the perfect summer salad to try! ‼️ Want the recipe? Comment “recipe” and I’ll DM you.https://www.themediterraneandish.com/watermelon-salad-with-cucumber-feta/#mediterraneanfood #salad #watermelon #easyrecipe #memorialday by @themediterraneandish

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10 days ago