What Gluten watches for: nothing in particular: it’s a pattern, not a restriction list. Gluten adds swaps for anyone at the table who needs one.
508 Mediterranean recipes
Pear, Gorgonzola & Walnut Salad
For HTN, high sodium food like Gorgonzola should be limited. Substitute with a lower sodium cheese. Otherwise, the salad is heart-healthy with olive oil, fruits, and no added sugars.
Southwestern Turkey and Quinoa Stuffed Peppers
This recipe is a good choice for individuals with hypertension as it includes lean protein, fiber-rich quinoa, and plenty of vegetables. Limit cheese and use low-sodium options to improve suitability.
Peanut Butter and Jelly Chia Pudding
The recipe is relatively low in sodium, which is good for high blood pressure. However, watch portion sizes and added sweeteners like honey or syrup.
Chickpea and Celery Soup With Chile-Garlic Oil
The recipe is appropriate for the Mediterranean diet, rich in vegetables, legumes, olive oil, and uses yogurt, aligning with Mediterranean dietary patterns.
Scrambled Egg Whites W/ Shiitake Mushrooms and Turkey Bacon
The recipe is suitable for hypertension, with low-calorie ingredients and turkey bacon as a leaner protein. However, watch the sodium in turkey bacon.
Crispy Baked Kale Chips
This recipe is appropriate for individuals with hypertension. Kale is a nutrient-dense leafy green that promotes heart health. The use of olive oil and almond meal adds healthy fats which are beneficial for controlling blood pressure.
Greek Chickpea Salad
Recipe is generally healthy but use low-sodium chickpeas and minimize salt in dressing to better manage blood pressure.
Lemon Garlic Grilled Chicken
The Lemon Garlic Grilled Chicken recipe is appropriate for a Mediterranean diet. It includes healthy ingredients like olive oil, lemon juice, garlic, and oregano. The method of grilling or broiling is a healthy cooking method as well.
Easy Lemon Parmesan Baked Salmon
The recipe is appropriate for a Mediterranean diet: includes salmon, olive oil, and moderate cheese.
Easy Provencal Fish
Recipe is generally appropriate for HTN due to lean protein and vegetables. Avoid or limit added kosher salt to manage sodium intake. Olive oil is a healthy fat.
Quinoa Tabbouleh Salad
This Quinoa Tabbouleh Salad is a great choice for those with hypertension. Quinoa, vegetables, and heart-healthy fats in olive oil support blood pressure management.
Potato and Vegetable Omelet (Bulgarian Style)
The recipe fits well with the Mediterranean diet, which includes vegetables, olive oil, and eggs. Dairy-free cheese suits lactose intolerance, common around the Mediterranean.
Lemon Garlic Tilapia
This Lemon Garlic Tilapia recipe aligns well with a Mediterranean diet, featuring lean protein, healthy fats, herbs, and citrus. It could be enhanced with additional vegetables and whole grains.
Simple Tomato and Avocado Salad
This recipe is suitable for individuals with hypertension as it includes heart-healthy fats from avocado and olive oil and is low in sodium. The ingredients are fresh and nutritious.
Blueberry Muffin Granola Greek Yogurt Breakfast Bowl.
This recipe aligns well with a Mediterranean diet due to its incorporation of whole grains, nuts, seeds, fruit, and Greek yogurt. However, watch out for added sugars in honey or maple. The recipe can be a balanced and satisfying breakfast option.
Easy Garlic Parmesan Zucchini Noodles (Zoodles)
This recipe is appropriate. Zucchini noodles are low in fats and carbohydrates. Olive oil and parmesan should be used sparingly, but they are generally fine in the given amounts.
Buckwheat Pancakes
The Buckwheat Pancakes recipe is suitable for a vegetarian diet as it does not contain any meat or animal products. Buckwheat flour provides fiber and nutrients.
Copycat Starbucks Spinach Feta Wrap
Mostly healthy for high cholesterol; high in protein, veggies. Use low-fat feta and whole-grain tortilla to enhance heart health benefits.
Mediterranean Three Bean Quinoa Salad
This salad is high in fiber, plant-based proteins, and healthy fats, making it suitable for someone with high cholesterol.
Quick chickpea and spinach curry
The recipe uses legumes, vegetables, and spices common in Mediterranean cooking. Whole grains (bread) supplement. Fits the Mediterranean diet's emphasis on plant-based foods.
Sardine tomato pasta with gremolata
The recipe is high in omega-3 fatty acids from the sardines, which can be beneficial for lowering high cholesterol. Wholemeal pasta adds fiber, also helpful for cholesterol management.
Roasted Eggplant With Spiced Chickpeas
The recipe is suitable for a Mediterranean diet, main ingredients are typical of the region, and it uses healthy fats like olive oil. Peanut oil isn't as common in Mediterranean cooking but is acceptable.
Chicken Caprese with Pesto Zucchini Noodles
Good choice for high cholesterol. Chicken is lean, zoodles are healthy. Mozzarella in moderation is fine. Use a low-fat cheese option to further reduce saturated fats. Limit honey in glaze.
Mediterranean Veggie Wrap
Recipe is suitable for high cholesterol: rich in vegetables, uses hummus (good fat source), and has a small amount of cheese (should be moderate due to salt and sat fat).
Oatmeal with Fruit & Nuts
Appropriate for high cholesterol. Oats, nuts, and Greek yogurt are heart-healthy foods that can help lower cholesterol.
Baked Garlic Salmon
Salmon is rich in omega-3 fatty acids, which can help to reduce cholesterol. The use of olive oil also benefits heart health. This recipe is suitable for high cholesterol.
The Easiest Chickpea Greek Salad
The recipe is generally appropriate for high cholesterol - rich in fiber, vegetables, and healthy fats. Feta cheese should be used in moderation due to saturated fat content.
Herbed Roast Turkey Breast
Lean turkey is a good option for high cholesterol. Olive oil is heart-healthy. Opt for low-sodium broth and garlic instead of garlic salt to reduce sodium.
Quinoa Fruit Salad
This Quinoa Fruit Salad is a great option for high blood pressure as it includes whole grains and fruits rich in antioxidants. The recipe is low in sodium and includes a homemade honey lime dressing.
Quinoa Stir-Fry with Vegetables & Chicken
This recipe is appropriate for a balanced diet as it includes a variety of vegetables, a good protein source (chicken), and whole grain (quinoa).
Berry Baked Oatmeal
The recipe is appropriate for a vegetarian diet. Ingredients and methods align with vegetarian cooking practices.
Blueberry Oatmeal
This Blueberry Oatmeal recipe is appropriate for a person with high cholesterol. It includes rolled oats, blueberries, and low-fat milk, which are all heart-healthy ingredients.
Turkey Avocado Wrap
This recipe is appropriate for a Balanced diet as it includes a variety of food groups including lean protein, healthy fats, vegetables, and whole grains.
Tofu Stir Fry
A tofu stir-fry is a good choice for high cholesterol. Tofu is low in saturated fat, and the dish lacks high cholesterol ingredients.
Cinnamon Apple Quinoa Breakfast
Recipe is generally appropriate for hypertension, as it's low in sodium. However, monitor the amount of added honey to control sugar intake.
My Favorite Chia Seed Pudding
This chia seed pudding with homemade nut milk and fruit toppings is suitable for hyperlipoproteinemia type I as it includes healthy fats, fiber, and natural sweeteners. Orange zest and vanilla add flavor without added sugar.
Greek Yogurt Chicken Salad
Recipe is good for high triglycerides due to lean chicken, and Greek yogurt in place of mayo. Opt for whole-grain serving options. Minimize honey and salt.
Vegan Berry Crunch Smoothie Bowl
The recipe is appropriate for a balanced diet, containing a variety of nutrients from fruits, vegetables, and nuts.
Vegan Lentil Stew
The Vegan Lentil Stew is a nutritious and balanced recipe. It includes a variety of vegetables, lentils for plant-based protein, and uses vegetable broth for added flavor.
Seriously The Best Tofu Scramble
This vegan recipe is suitable for high cholesterol as it's plant-based, contains no cholesterol, and uses heart-healthy ingredients like olive oil and tofu.
Strawberry Spinach Smoothie
This recipe is suitable for a low-carb diet as it contains mainly fruits, spinach, and chia seeds which are relatively low in carbs. It provides fiber and essential nutrients without excessive carbs.
Best Lentil Soup
The recipe is appropriate for a balanced diet, offering fiber, plant-based protein, and a variety of nutrients from vegetables and spices.
Honey Lemon Garlic Salmon
Recipe is appropriate for an anti-inflammatory diet. Salmon is rich in omega-3s, lemon adds antioxidants, but use honey sparingly due to sugar content.
Crockpot Sweet Potato & Black Bean Quinoa Chili
The recipe is loaded with anti-inflammatory ingredients like sweet potato, garlic, and spices. Ideal for an anti-inflammatory diet but watch sodium in canned items.
Easy Roasted Red Pepper Hummus
This hummus recipe is appropriate for an anti-inflammatory diet. It includes nutrient-rich ingredients like chickpeas, tahini, lemon juice, and roasted red peppers.
Red Lentil and Sweet Potato Stew
This recipe is appropriate for an anti-inflammatory diet as it includes ingredients like red lentils, sweet potatoes, and spices with anti-inflammatory properties.
Shrimp Ceviche With Avocado
This recipe is appropriate for an anti-inflammatory diet. It includes ingredients like shrimp, avocados, cucumbers, celery, and tomatoes which are all known for their anti-inflammatory properties.
Grilled Eggplant Stacks With Goat Cheese, Tomato and Basil Sauce
This recipe is appropriate for an anti-inflammatory diet as it includes eggplant, tomatoes, fresh basil, and goat cheese/feta which all have anti-inflammatory properties. However, grilling the eggplant instead of frying would be a healthier option.
Often eaten at the same table
Heart healthRecipes
Anti-inflammatoryRecipes
BalancedRecipes
Make this fit your whole family
Add who’s at your table, with their conditions, allergies and ages. Gluten checks every recipe for each of them and adds a swap where someone needs one. 7 days free, then $49.99 a year.
Mediterranean cooking questions
Is the Mediterranean diet good for the whole family?
It suits most people, kids included. Gluten adjusts it for anyone with allergies or other restrictions.
Gluten gives food ideas, not medical advice. Recipes are checked against the restrictions you enter, but always check labels for allergens and cross-contact, and talk to your doctor or dietitian about your diet.