Satisfy Your Sweet Tooth the Healthy Way: Delicious Mediterranean Diet Dessert Recipes You Must Try With Its Nutritional Values
What is The Mediterranean Diet?
The Mediterranean diet is a dietary pattern inspired by the traditional eating habits of countries surrounding the Mediterranean Sea, such as Greece, Italy, Spain, and Morocco. It is renowned for its health benefits and has been extensively studied by researchers.
Key characteristics of the Mediterranean Diet include:
- Abundance of plant-based foods
- Healthy fats
- Moderate consumption of dairy products
- Lean protein sources:
- Limited intake of processed foods
Health Benefits of the Mediterranean Diet
- Heart health
- Reduced risk of chronic diseases
- Weight management
- Improved brain health
- Longevity
Although characteristics and benefits we are mainly focusing on Mediterranean Diet Dessert Recipes in this article so lets check it out.
10 Mediterranean Diet Dessert Recipes
1. Greek Yogurt Parfait
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| Mediterranean Diet Dessert Recipes |
Ingredients:
- 1 cup Greek yogurt
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 1 tablespoon honey
- 2 tablespoons chopped nuts (almonds, walnuts)
Preparation:
- In a glass or bowl, layer Greek yogurt, mixed berries, and honey.
- Repeat the layers until all ingredients are used.
- Sprinkle chopped nuts on top.
- Serve chilled.
Nutritional Value (per serving):
- Calories: 220
- Protein: 17g
- Fat: 8g
- Carbohydrates: 24g
- Fiber: 4g
2. Orange and Almond Cake
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| Mediterranean Diet Dessert Recipes |
Ingredients:
- 3 large oranges
- 4 eggs
- 1 cup almond flour
- 1 cup honey
- 1 teaspoon baking powder
Preparation:
- Boil the oranges in a large pot for about 1 hour until they become soft.
- Remove the oranges, let them cool, and blend them (including the peel) into a puree.
- In a mixing bowl, whisk the eggs and honey together.
- Add the orange puree, almond flour, and baking powder to the egg mixture. Mix well.
- Pour the batter into a greased cake tin.
- Bake at 350°F (180°C) for approximately 45-50 minutes, or until a toothpick comes out clean.
- Allow the cake to cool before serving.
Nutritional Value (per serving):
- Calories: 210
- Protein: 6g
- Fat: 10g
- Carbohydrates: 27g
- Fiber: 3g
3. Greek Baklava
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| Mediterranean Diet Dessert Recipes |
Ingredients:
- 1 cup walnuts, chopped
- 1 cup almonds, chopped
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground cloves
- 1 cup melted butter
- 1 package phyllo dough
- 1 cup honey
- Juice of 1 lemon
Preparation:
- Preheat the oven to 350°F (180°C).
- In a bowl, mix the walnuts, almonds, cinnamon, and cloves.
- Grease a baking dish with melted butter.
- Layer 5-6 sheets of phyllo dough in the dish, brushing each layer with melted butter.
- Spread a layer of the nut mixture over the phyllo dough.
- Repeat steps 4 and 5 until all the nut mixture is used.
- Top the final layer of nuts with 5-6 more sheets of phyllo dough, brushing each layer with melted butter.
- Cut the baklava into diamond or square-shaped pieces.
- Bake for approximately 30-35 minutes, or until golden brown.
- While the baklava is baking, prepare the syrup by heating the honey and lemon juice in a saucepan until combined.
- Pour the syrup over the baked baklava while it is still hot.
- Allow the baklava to cool completely before serving.
Nutritional Value (per serving):
- Calories: 280
- Protein: 5g
- Fat: 17g
- Carbohydrates: 29g
- Fiber: 2g
4. Lemon Olive Oil Cake
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| Mediterranean Diet Dessert Recipes |
Ingredients:
- 1 1/2 cups all-purpose flour
- 1 1/2 teaspoons baking powder
- 1/2 teaspoon salt
- 3 eggs
- 1 cup granulated sugar
- 1/2 cup extra
- virgin olive oil
- Zest of 2 lemons
- Juice of 1 lemon
- 1/2 cup Greek yogurt
Preparation:
- Preheat the oven to 350°F (180°C).
- In a bowl, whisk together the flour, baking powder, and salt.
- In a separate bowl, beat the eggs and sugar until light and fluffy.
- Gradually add the olive oil, lemon zest, lemon juice, and Greek yogurt to the egg mixture, mixing well.
- Slowly add the flour mixture to the wet ingredients, stirring until just combined.
- Pour the batter into a greased cake pan.
- Bake for approximately 35-40 minutes or until a toothpick comes out clean.
- Allow the cake to cool before serving.
Nutritional Value (per serving):
- Calories: 280
- Protein: 4g
- Fat: 13g
- Carbohydrates: 38g
- Fiber: 1g
5. Fresh Fruit Salad
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| Mediterranean Diet Dessert Recipes |
Ingredients:
- 2 cups mixed fresh fruits (such as oranges, grapes, kiwi, pineapple, melon)
- 1 tablespoon fresh lemon juice
- 1 tablespoon honey
- Fresh mint leaves for garnish
Preparation:
- Wash, peel, and chop the fruits into bite-sized pieces.
- In a bowl, combine the fruits.
- In a separate small bowl, whisk together the lemon juice and honey.
- Drizzle the lemon-honey mixture over the fruits and gently toss to coat.
- Garnish with fresh mint leaves.
- Serve immediately or refrigerate until ready to serve.
Nutritional Value (per serving):
- Calories: 90
- Protein: 1g
- Fat: 0g
- Carbohydrates: 23g
- Fiber: 2g
6. Greek Rice Pudding (Rizogalo)
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| Mediterranean Diet Dessert Recipes |
Ingredients:
- 1/2 cup Arborio rice
- 4 cups milk
- 1/2 cup sugar
- Zest of 1 lemon
- 1 cinnamon stick
- Ground cinnamon for garnish
Preparation:
- Rinse the rice under cold water.
- In a pot, bring the milk, sugar, lemon zest, and cinnamon stick to a boil.
- Stir in the rice and reduce the heat to low.
- Simmer, stirring occasionally, for approximately 40-45 minutes or until the rice is cooked and the mixture has thickened.
- Remove the pot from heat and discard the cinnamon stick.
- Spoon the rice pudding into serving bowls.
- Sprinkle ground cinnamon on top.
- Allow the pudding to cool before serving, or refrigerate until chilled.
Nutritional Value (per serving):
- Calories: 220
- Protein: 6g
- Fat: 4g
- Carbohydrates: 41g
- Fiber: 0g
7. Fig and Almond Tart
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| Mediterranean Diet Dessert Recipes |
Ingredients:
- 1 sheet frozen puff pastry, thawed
- 8-10 fresh figs, sliced
- 1/2 cup almond meal
- 1/4 cup honey
- 1/4 teaspoon vanilla extract
- Sliced almonds for garnish
Preparation:
- Preheat the oven to 400°F (200°C).
- Roll out the puff pastry sheet on a floured surface and transfer it to a baking sheet.
- In a bowl, mix together the almond meal, honey, and vanilla extract.
- Spread the almond mixture evenly over the puff pastry.
- Arrange the fig slices on top of the almond mixture.
- Sprinkle sliced almonds on top.
- Bake for approximately
- 15-20 minutes or until the pastry is golden and crisp.
- 8. Allow the tart to cool before serving.
Nutritional Value (per serving):
- Calories: 250
- Protein: 4g
- Fat: 12g
- Carbohydrates: 34g
- Fiber: 3g
8. Honey Sesame Cookies
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| Mediterranean Diet Dessert Recipes |
Ingredients:
- 1 cup almond flour
- 1/4 cup sesame seeds
- 1/4 cup honey
- 1/4 teaspoon vanilla extract
Preparation:
- Preheat the oven to 350°F (180°C).
- In a bowl, combine the almond flour, sesame seeds, honey, and vanilla extract.
- Mix well until a dough forms.
- Roll the dough into small balls and place them on a baking sheet lined with parchment paper.
- Flatten each ball with the back of a fork to create a cookie shape.
- Bake for approximately 12-15 minutes or until the cookies are golden brown.
- Allow the cookies to cool completely before serving.
Nutritional Value (per serving, 2 cookies):
- Calories: 180
- Protein: 5g
- Fat: 14g
- Carbohydrates: 11g
- Fiber: 3g
9. Watermelon and Feta Salad
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| Mediterranean Diet Dessert Recipes |
Ingredients:
- 4 cups cubed watermelon
- 1 cup crumbled feta cheese
- 1/4 cup fresh mint leaves, torn
- 1 tablespoon extra virgin olive oil
- Juice of 1 lime
Preparation:
- In a large bowl, combine the watermelon cubes, feta cheese, and torn mint leaves.
- Drizzle the olive oil and lime juice over the salad.
- Toss gently to coat.
- Serve chilled.
Nutritional Value (per serving):
- Calories: 170
- Protein: 6g
- Fat: 10g
- Carbohydrates: 15g
- Fiber: 1g
10. Greek Honey Nut Cake (Melopita)
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| Mediterranean Diet Dessert Recipes |
Ingredients:
- 1 1/2 cups all-purpose flour
- 1 cup finely chopped mixed nuts (walnuts, almonds, pistachios)
- 1 teaspoon baking powder
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground cloves
- 1/2 cup honey
- 1/2 cup extra virgin olive oil
- 1/2 cup Greek yogurt
- Zest of 1 lemon
- 2 tablespoons lemon juice
- Powdered sugar for dusting
Preparation:
Preheat the oven to 350°F (180°C).
In a bowl, mix together the flour, chopped nuts, baking powder, cinnamon, and cloves.
In a separate bowl, whisk together the honey, olive oil, Greek yogurt, lemon zest, and lemon juice.
Gradually add the wet ingredients to the dry ingredients, stirring until just combined.
Pour the batter into a greased cake pan.
Bake for approximately 40-45 minutes or until a toothpick comes out clean.
Allow the cake to cool before dusting with powdered sugar.
Serve at room temperature.
Nutritional Value (per serving):
Calories: 290
Protein: 5g
Fat: 17g
Carbohydrates: 31g
Fiber: 2g
These Mediterranean Diet Dessert Recipes provide a range of delicious desserts while adhering to the principles of the Mediterranean diet. Enjoy!
FAQ
Q. How often can you have sweets on Mediterranean diet?
A. On The Mediterranean Diet Desserts and sweets are typically consumed in moderation and enjoyed as occasional treats rather than daily indulgences. The emphasis of the Mediterranean diet is on whole, unprocessed foods; While small portions of sweets and desserts can be included occasionally,
Q. Is the Mediterranean diet sugar free?
A. The Mediterranean diet is not strictly sugar-free, it does allow for some natural sources of sugar, such as those found in fruits; it emphasizes overall healthy eating patterns and the consumption of nutrient rich foods rather than focusing solely on sugar content.
Q. How much dairy on Mediterranean diet?
A. The Mediterranean diet traditionally includes moderate amounts of dairy products, can vary slightly depending on the region and personal preferences. Dairy consumption in the Mediterranean diet typically consists of moderate portions of fermented dairy products such as yogurt and cheese.
Q. Can you have cream on Mediterranean diet?
A. If you want to include ice cream in your Mediterranean style eating plan, it’s advisable to use it sparingly and opt for healthier alternatives whenever possible. For instance, you can consider using reduced-fat or light cream instead of full-fat cream, or explore alternatives like Greek yogurt or unsweetened plant-based milks as substitutes in certain recipes. Remember, moderation and balance are key principles of the Mediterranean diet.
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Conclusion
In summery, We have seen What is Mediterranean diet, some Key Characteristics of Mediterranean Diet, some Health Benefits of the Mediterranean Diet, and mainly 10 Mediterranean Diet Dessert Recipes with it’s FAQs as well.
In Conclusion, It’s important to note that the Mediterranean diet is not just about individual foods but also a way of life. It encourages regular physical activity, social connections, and mindful eating, all of which contribute to overall health and well-being.
Hope you find this article useful; Don’t forget to add your valuable comment for us. Thank You.
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Disclaimer : Above given information is sourced from various media and researches for informational and educational purpose only. Readers must consult a registered dietition for any for the same.