The Mediterranean diet is a heart-healthy eating pattern that emphasizes fruits, vegetables, whole grains, legumes, nuts, and olive oil as the main fat source, with moderate amounts of fish, poultry, and dairy, and limited red meat and added sugars. However, it is more than just a list of foods, it is a lifestyle centered on balance, variety, and enjoyment of whole, minimally processed ingredients. It is rich in fiber, antioxidants, and healthy fats, which support heart health, reduce inflammation, and promote overall well-being. 1

A mediterranean bowl is a great way to enjoy all your favorite flavors all combined. This recipe mixes flavors from the acidity of lemon and pickled red onions to the savoriness of the chicken and feta cheese. Sometimes I like to add roasted chickpeas for some more crunch and protein, or I add some chopped up greens to brighten it up and to get in more veggies. You can customize this bowl from the whole grain (quinoa or white or brown rice), your protein (chicken, turkey, ground beef, tofu, chickpeas), and even your toppings. These are all the makings of a nutrient dense bowl with a variety of macronutrients.

Ingredients

Meatballs:

1 lb. of ground chicken

¼ cup panko breadcrumbs

1 egg

¼ of a red onion

3 cloves of garlic (minced or grated)

¼ cup feta cheese

1 tbsp dill (dried or fresh)

1 tbsp oregano

1 tsp salt

1 tsp black pepper

Tzatziki:

2 cups plain Greek Yogurt

½ cucumber (grated)

1-2 tbsp of dill

2 minced garlic cloves

Squeeze of lemon juice

½ tsp salt

½ tsp black pepper

1 tbsp olive oil

Toppings:

¼ cucumber (chopped)

Handful of cherry tomatoes (halved)

Pickled red onions

Slice of lemon

Sprinkle of feta cheese

Instructions:

Rinse and cook ½ cup jasmine rice on medium heat for 15-20 mins.
Preheat oven to 400°F.
In a large bowl, combine ground chicken, panko breadcrumbs, dill, oregano, salt, pepper, red onions, feta, garlic, and one egg.
Mix with hands until well combined.
Form into balls and add to a baking sheet.
Place meat balls into oven and cooking for 15-20 minutes.
In a separate bowl, combine Greek yogurt, grated cucumber, dill, olive oil, squeeze of half a lemon, salt, pepper, minced garlic.
Once rice has cooled and meatballs are done, assemble bowl!

1Cleveland Clinic. “Mediterranean Diet.” Cleveland Clinic, Cleveland Clinic, 2024, my.clevelandclinic.org/health/articles/16037-mediterranean-diet.