Mediterranean Diet Recipes

Mediterranean Diet Recipes that are Gluten Free too
Mediterranean diet ingredients are fresh, whole, and healthy.

Mediterranean Diet, Gluten-Free Style 

In the spirit of celebrating a fresh, clean start as we hit the reset button and bid farewell to the crusty, ragged winter of 2012, I've been contemplating the gentle art of detox, and browsing my Mediterranean Diet friendly recipes (longtime readers may recall I lost the twenty pounds I gained after breaking my hip with a Mediterranean Diet approach to cooking). It was then I decided to gather and share all my Mediterranean inspired recipes in a single reference post. Not only for my own convenience. I hoped you, too, might discover some delicious new recipes -- and perhaps, a few tempting favorites you may have forgotten.

Time to sober up and face the fall-out of all those cookies. The pumpkin bread. That pie! (Have you looked in the mirror lately -- naked? Have you zipped up your favorite pair of skinny jeans since Christmas? Did you have to lay down on the bed to do it?)

If you are over a certain age, you might find what I found.

A little extra around the middle to grab onto. 

This doesn't make me happy. I know, I know. I'm supposed to love myself no matter what. I'm supposed to be happy with my shape -- no matter what. I should embrace my extra roll of tummy fat and make peace with it, right? But the dirty little truth is, I don't like the extra weight. Even if it's only five pounds. It makes me feel sluggish and dull. And no amount of post-feminist self esteem rationalizing is going to fire up my enthusiasm for feeling like a stuffed sausage when I yank on my jeans. I like feeling light. Trim. Fit.

So it's time to pinch Doris and tell her to skedaddle. It's time for detoxing from all the sugar. It's time to get real and shape up. Get moving.

Maybe these Mediterranean Diet recipes will inspire. Who's with me?

10 quick healthy diet tips

1. Include soups. Lots of soups- with nourishing veggies and spices. Try my Detox Mulligatawny Soup for starters.

2. Go vegetarian and vegan as much as possible to avoid saturated fat which is pro-inflammatory. Say buh-bye to fried foods.

3. Take a probiotic. Living gluten-free can often mess up your gut flora balance.

4. Avoid high fructose corn syrup like the plague. I mean it. It's bad for your liver, Babycakes.

5. You don't drink soda do you? Well quit it. Even diet soda packs on the pounds. Giving up a single soda a day will net you a six pound weight loss in a year. Just from one less soda. Sodas are packed with sodium, you know. Which makes you more thirsty. Wonder why? Yep. So you'll drink more soda. Not to mention, more sodium makes you retain water. How lovely.

6. Snack when you're hungry. Not on cookies. Pick crisp fresh veggies and hummus, an apple. Carrot sticks. No one ever got fat munching on carrot sticks. Have a few organic almonds. Starving yourself will only make you cranky and more likely to eat sugar.

7. Two simple words. Portion control. Imagine a deck of cards. That's a portion.

8. Play a DVD you like to dance to. Walk whenever you can (even for ten minutes, if that's all you've got). Climb stairs instead of the escalator. Shake your booty. Like you mean it.

9. I also like astringent herbal teas, on occasion. Tea with cranberry and uva ursi can help you shed water weight and keep your detoxing sugar-craving tummy feeling full.  

10. Get enough rest. As in sleep. Don't take work to bed with you (I'm talking to myself here). Feeling tired and stressed will make you crave sugar.

Roasting vegetables = goodness.

Karina's Mediterranean Diet Friendly Recipes


Quinoa salad with pears and pecans.

Appetizer and Side Dish

Soup and Stew

Quinoa mushroom pilaf recipe
Quinoa Mushroom Pilaf

Rice, Risotto, Quinoa and Pasta Recipes

Gluten free turkey meatballs with Asian style noodles recipe
Turkey Meatballs with Gluten-Free Noodles

Main Dish

This is not medical advice. Goddess forbid. I am not a doctor. Consult with your physician before choosing to try any diet recommendation on the Internet. Even mine. What works for me might not be right for you. And vice versa.


  1. Laura18:05

    My 7-year old son and I just LOVE this site and recently tried your awesome meatballs. Thanks for all the great recipes, and hurray for the Mediterranean!

  2. This is a great list! I especially like the squash recipes :) Ever since being diagnosed with Celiac, we've been on the 'mediterranean diet' as well. It's so delicious, and pretty naturally GF. It's almost like you fall into it because it's so natural to eat that way when avoiding gluten. I'll bet most Gluten free-ers are on the same type of diet. Thanks for all of the recipes, it's a great resource!

  3. So glad you posted this. My brother-in-law will be visiting soon and he has celiac. Thanks.

  4. Thanks for the amazing post Karina! I've bookmarked many of these super recipes, and am looking forward to making them...

  5. Great post. I naturally lean towards the Mediterranaen diet myself. Funny how when I eat junk I want more junk, when I eat healthy I crave salads and veggies and olives.

  6. Wow! This is a cyber cookbook! What a great thing you've provided to the gluten free community (and beyond!)! Thanks so much for posting these. That frittata has caught my immediate attention, as does that huevos diablo dish! Oh who am I kidding, they've all caught my attention!

  7. I'm always in awe when I stop by here. You're amazing, and I have an equal obsession for garlic and all things mediterranean. Yummy!

  8. I was so excited because I thought I'd made (and just posted) a vegan, soy-free ice cream you could eat . . . but then I looked and realized that you have a coconut allergy, too. Damn! I know you have your sad moments, as we all do, but you handle all of this with such aplomb.

    I used to eat pretty much the Standard American Diet. Estrogen-linked cancer at 21 ended that. And I have to say it's so much more satisfying to eat mostly healthfully now that I'm used to it.

  9. What a terrific posting! I'm a huge fan of the Mediterranean diet. It's great to see such a comprehensive list of your recipes all together in one post. I'm definitely book-marking this one. Thanks again!

  10. Carin Ritter18:23

    Loved the sweet potato cornbread! Can't wait to try the rest of the Mediterranean roundup. Thanks for the treat!

  11. What a wonderfully delicious and diverse selection of recipes! Like you, I'm a really big fan of the Mediterranean diet (I love the foods as well as the health benefits), so I'll definitely be trying out a lot of these recipes :)

  12. Being raised by a Turkish father, I am all about the Mediterranean way of eating.

    I can't wait to try more of your recipes...thanks!

  13. Yes I love the med-diet. Although I am not full fledge or trying to be on it, many of my foods are slowly going this way. The foods are just so flavorful. Not to mention healthy. I agree with you and hold the same feelings about no fast food, no soda, processed snacks etc.... I am going to go through this awesome list of recipes - Thanks!

  14. Holly@aiminghigh23:43

    I just found your blog. And, this entry is wonderful! Myself and my children have such an array of differing food allergies. It can be difficult to find a recipe that we all can eat. Rather than become a short order cook in my own home, I have been trying to train my family's tastebuds to appreciate each others' allergy safe food. I noticed that I've become a "Mediterranean cook" as well. Thus, your recipes will come in VERY handy. I look forward to trying some.
    Many Blessings,

  15. I'm new to the GF world as well...just read the comment about meatballs?? I'm gonna have to check that out now. :)

    Thanks for all the great recipes!!

  16. Wonderful recipe list!!

  17. Your recipes inspire me to feed our family with more variety and more healthfully! We have allergies too, though not quite so many. Your comment about yogurt makes me wonder... have you looked into Ricera rice yogurt? We do coconut milk yogurt, but I see that on your list of allergies...
    Take care, and thanks for giving us all courage to keep cooking!

  18. Marla12:48

    Just made your Chicken Soup for the soul last night with the green chile cornbread. It was just awesome! We would seriously starve if it wasn't for your blog....Thank you and have a happy, healthy, prosperous 2009.

  19. YUM! Happy New Year! xo, carol

  20. Michele14:20

    Karina, made your pomegranate roast for New Years Eve. I cooked for 5 straight days (3 meals a day) AND baked (incl. your to die for dc brownies) and all my in-laws would talk about was the roast. Even mentioned it to other guests that came to visit. It really was delicious! They even fought over the left-overs. Thanks for making me look good!

  21. Gluten-free goddess sounds so limiting ... you really are a Food Goddess! I have loved your recipes and look forward to another year ahead of them!

  22. Sally11:56

    I love steak too much to actually go on this diet (I also hate the word "diet" too much to do so), but I agree with other posters who said eating GF naturally takes you into a more "mediterranean" diet.
    Just wanted to say that this inspired me to go buy fresh veggies and make a big platter of roasted ones. Yum!

  23. Christina23:01

    I Love You! Thanks for reminding me of all the deliciousness there is out there. I had a bit of a "poor me" moment as I watched my family devour my homemade apple pie (full of gluten-y goodness of course)But that's ok. Your Cranberry Apple Cake is one of my new favs.

  24. Barbara23:04

    Hi Karina, thanks so much for this site! I am new to this world of gf foods. I am in the process of retraining myself to eat correctly. Its been 2 months and so far so good. Just running out of things to eat, that is until someone told me about this site! thanks for so many choices, and hopefully i will loose 20lbs or more. Its good to know there is hope for us!!

  25. Hi, I'm new to your site and I'm excited to try your recipes! Have you ever tired the Kombucha tea? Do you have any thoughts on it? I was thinking about getting the tea bags from before trying to make my own....

  26. You are a goddess!!! Thank you so much for putting together this healthy GF paperless cookbook for us! Good-bye to all our "Dorises".

  27. Hi Karina,

    I enjoy your blog and have tried a couple of recipes but I've found my two young boys (6 and 3) turn their noses up at anything out of the ordinary. I'm the only one who needs to be gluten-free but I don't like having to make 2 meals all the time. Could you include a listing on your site of kid-friendly recipes (meaning fairly simple, recognizable ingredients and not spicy)?



  28. Nanci S.23:39

    I love your site!!! My 12 year old son has extreme food sensitivities (Gluten grains, egg, dairy and many others) and I am allergic to dairy. We have found inspiration from your posts. Keep up the good work.

  29. I like the idea of the timer. I know I have spent waaay to much time on the couch lately.

  30. What an awesome list, I'll be making many of these in the next few weeks I think! I totally agree with the soda tip. Instead, we have a soda machine that uses a small CO2 tank to carbonate water - the carbonated water is a perfect substitute for the sugary fizzy beverage :)

  31. Wow this is so great having it all in one place. I feel like I'm at a banquet. I started my detox on Saturday. I just jumped in. No plan other than what to avoid which was pretty much what you listed. I've found I'm a little tired but other than that I feel really good. Love starting the day with green smoothies. I'll be checking out these vegan recipes too. Learning to cook without meat as a fall back really got my noodle firing. Happy detoxing!

  32. Jeri09:11

    I LOVE your site. I'm new to it all and eating gf, dairy free and egg free. Your recipes are perfect for me. But like you, last night I said 'enough'. Time to lose another 5 lbs. Your post couldn't have come at a better time.

  33. I love it! I'm in! These will definitely be put to good use. :)

  34. Thanks for this round up, I am looking forward to this shape up time, everything looks delicious :D

  35. Your blog makes me smile every time I come. :) And I'm craving Mediterranean now. Can't wait to test drive some of these recipes!

  36. Just a second vote for the above comment:

    "Could you include a listing on your site of kid-friendly recipes (meaning fairly simple, recognizable ingredients and not spicy)?"

    I've got 6, 4, and 2 year olds. They don't have to be gf, but I'm hoping if I can switch them over, then I can convince my hubby, then I don't have to be scared of the kitchen (crumbs!). Frequent things they all eat that would be the hardest to replace, but if I can replace these categories then we could have a gf house!

    1. Cereals - the gf ones are yuck. I could just eliminate them and go for other breakfasts, but it's time consuming! Currently they have cereals about every 3 days for breakfast. Other days we do gf oatmeal and gf waffles.

    2. Breads - seriously, the gf ones are yuck for non-gf-ers. I'm okay with them, but I've noticed that toasting gf breads make them pretty chewy, which is kind of hard for little ones to eat. I keep trying new recipes to come up with breads that are yummy and easy to chew texture. Also wondering - can we store homemade gf breads in the freezer, pre-sliced, and then toast-as-we go?

    3. Quick foods, which we use every 3-4 days for a quick dinner. Such as mini burritos (flour tortillas not gf, we do quesadillas but they get bored with those), corn dogs (not gf), chicken nuggets (not gf), etc. I would totally be up for making big batches of quick foods that I could freeze, but it's hard to think of kid-friendly (a.k.a. easy-to-chew, yummy, not weird, not spicy) items!

    Thank you!!!!!!
    Busy working gf girl, mommy of 3<6ys, wife

  37. Fantastic post, Karina! You included so many helpful tips for eating healthfully. When I'm trying to shed a few pounds, I find eating broth-based soups to be satisfying and filling.

  38. I just found your blog and now I can't seem to leave. So beautiful! You have so many delicious recipes that I'm not sure which I want to try first.
    Now off to subscribe to your blog so I don't miss anything.

  39. Liz the Chef15:43

    I feel armed for battle!! Tremendous post - I can appreciate some of the hard work you put into this.

  40. The mediterranean diet sounds more or less like what I eat, minus tomatoes due to my allergy. Going to check out some more of those recipes listed on your post.

  41. Great Med diet recipes! The Mediterranean diet is a perfect plan to follow after something like the hcg diet as well. A nutritious, well rounded diet and one of my faves. Thanks!

  42. just did pilates & had the Lime & Mint Quinoa salad for lunch. yum. i feel better already. :)

  43. Anonymous18:32

    I just recently found this blog and I love it! I went off gluten a week ago to help with my severe juvenile rheumatoid arthritis (I'm 17). I heard a gluten-free life helps with some of the pain, and boy, not only have I been less sore, but I've been more energetic and motivated. I even started working out again! None of it would have been possible if I hadn't found this blog. So thank you!


Welcome to Gluten-Free Goddess® Recipes. Comments are moderated and will appear on approval.

Find substitution help and guidelines here. Please note: substitutions alter the recipe (and may affect structure, texture, baking times, and flavor).

Find my gluten-free baking tips and advice here.

Find sugar-free baking tips here.

Wishing you a delicious and beautiful day!

Karina - Gluten-Free Goddess xox