“I picked up cooking by observing my grandmother in her small seaside kitchen,” Natalia says. Growing up close to the Mediterranean coast, she fell in love with the vivid tastes and fresh foods defining this heart-healthy diet right away.
She has honed a few basic dishes throughout time that keep her dinners both tasty and nouraging.
One of Natalia’s go-to meals is a typical Greek salad loaded with tomatoes, cucumbers, red onions, and olives mixed in extra-virgin olive oil and a sloshful of red wine vinegar.
For a savory touch, she sometimes puts a handful of feta cheese on top. Natalia notes, “I love how fresh and bright it tastes.” Plus, throwing together on hectic evenings is quite easy.
Her baked salmon with lemon and herbs is also quite popular. “A mainstay of the Mediterranean diet, wild-caught salmon is,” she says Natalia drizzles the fillet with olive oil then seasons it with rosemary, thyme, and a little garlic before baking.
On the side, she makes roasted eggplant, bell peppers, and zucchini. The end effect is a filling dinner high in omega-3 fatty acids, antioxidants, and fiber—all vital for heart function.
Natalia also never forgets how powerful whole grains are. She routinely sautéed onions and a bit of oregano seasoned a batch of whole-wheat couscous or brown rice. “You can toss in whatever veggies or proteins you have on hand,” she says, “and it’s a hearty base that keeps me full.”
Another habit of Natalia is snacking, and she thinks she can be healthy without giving up taste. For a quick bite, she keeps a dish of mixed nuts—almonds, walnuts, and pistachios—on her kitchen counter. She occasionally teams them with fresh fruit, such as grapes or apples. She says, “This is the ideal mix of natural sweetener and good fats.”
Above important, Natalia emphasizes that the Mediterranean diet emphasizes the social component of meals in addition to the cuisine. You should enjoy every mouthful. “Meals were a time for family and conversation,” she recalls. “So when you attempt these dishes, take your time, share with loved ones, and remember that good health and good company go hand in hand.”
