Mediterranean cuisine is tasty and healthy

Aug. 19, 2025

By Mary Wade Burnside and Sarah Moore

A Mediterranean diet is chock full of fruits and vegetables, grains, olive oil as a fat source and dairy products, eggs, fish and poultry in small amounts.
That’s the definition provided by the American Heart Association, which touts eating foods that come from the countries surrounding the Mediterranean Sea as very healthy.
According to our Monongalia County Health Department WIC dietitians, following a Mediterranean diet provides several benefits, such as improved cardiovascular health, brain health, reduction of chronic diseases, improved gut health and increased longevity overall.
Add in spices, olives, lemon and herbs such as mint, and it’s also a very tasty way to eat!
August heralds the start of the Mediterranean harvest season, although ingredients for these WIC Kitchen recipes are available year-round.
And for those who want to celebrate National Zucchini Day, which takes place on Aug. 21, the Mediterranean Ground Beef Stir Fry is a great way to mix it in with a variety of fresh flavors.
(And yes, some Mediterranean dishes do include red meat).
Zucchini is a good source of potassium, which helps regulate blood pressure and supports heart health. Along with vitamins A and C, fiber and antioxidants, zucchini promotes overall wellness by aiding digestion, immunity and cardiovascular health.
The Greek Salad makes a great side dish or even an entire meal. It’s also easy to customize. You can add chickpeas for extra protein and fiber, peel the cucumbers, or whatever else to tailor it to your liking.
These two dishes make an easy and tasty meal to throw together, utilizing some of the same ingredients for streamlining dinner.

Mediterranean Ground Beef Stir Fry
Ingredients:
1 pound ground beef
2 tablespoons olive oil
1 onion, chopped*
3 cloves garlic, minced*
1 red bell pepper, sliced*
1 zucchini, sliced*
1 cup cherry tomatoes, halved*
1 teaspoon dried oregano
1 teaspoon paprika
Salt and pepper to taste
Fresh parsley, chopped (for garnish)

Instructions:
Heat olive oil in a large skillet over medium-high heat.
Add the chopped onion and minced garlic, sautéing for 2-3 minutes until the onion is translucent.
Add the ground beef to the skillet, breaking it apart with a spatula. Cook until browned, about 5-7 minutes. Drain excess fat if necessary.
Stir in the sliced red bell pepper and zucchini, cooking for an additional 3-4 minutes until the vegetables are tender.
Add the cherry tomatoes, dried oregano, paprika, salt and pepper. Cook for another 2-3 minutes, allowing flavors to meld.
Remove from heat and garnish with fresh parsley and crumbled feta cheese.
Serve and enjoy!

Greek Salad
Ingredients:

For the dressing:
¼ cup extra-virgin olive oil
3 tablespoons red wine vinegar
1 garlic clove, minced
½ teaspoon dried oregano, more for sprinkling
¼ teaspoon Dijon mustard
¼ teaspoon sea salt
Freshly ground black pepper
For the salad:
1 English cucumber, cut lengthwise, seeded and sliced ¼-inch thick*
1 green, yellow or red bell pepper, chopped into 1-inch pieces*
2 cups halved cherry tomatoes*
5 ounces feta cheese, cut into ½ inch cubes*
⅓ cup thinly sliced red onion*
⅓ cup pitted Kalamata olives
⅓ cup fresh mint leaves

Instructions:
Make the dressing: In a small bowl, whisk together the olive oil, vinegar, garlic, oregano, mustard, salt and several grinds of pepper.
On a large platter, arrange the cucumber, green pepper, cherry tomatoes, feta cheese, red onions and olives. Drizzle with the dressing and very gently toss. Sprinkle a few generous pinches of oregano and top with the mint leaves. Season to taste. Serve and enjoy!
*Ingredients with an asterisk next to them are available through Monongalia County Health Department WIC. Call us at 304-598-5181 for more information.