September taps its clock on the door, inviting a fresh start after the summer rush of meals, celebrations, and indulgences. A return to routine goes hand in hand with healthier choices that support balance and energy. The Mediterranean way of eating offers a simple, enjoyable path to a balanced daily menu, ideal for cutting back on excess while still savoring flavor and nourishment. Here are three healthy prescriptions to help craft a daily menu that fits this season perfectly.
Across many countries, the Mediterranean stretches along a coastline shaped by different histories and cultural flavors. Yet they share a common approach to food: fresh ingredients, straightforward preparations, and a philosophy that blends simplicity with elegance, variety with abundance, nourishment with pleasure. Olive oil, garlic, and onion are staples, along with a rainbow of vegetables such as eggplant, carrots, broccoli, leeks, tomatoes, peppers, and peas. A wide range of fruit, poultry, meat (notably lamb), and fish join herbs and spices to create meals that feel honest, satisfying, and heart-healthy.
Stuffed zucchini with cheese, ideal for children to eat vegetables
A very healthy Mediterranean menu helps to discard the excesses of summer while keeping meals delicious and filling for the whole family.
All ingredients are naturally ripe, supporting a healthy, complete, and balanced diet that is easy on the heart. Mediterranean cooking celebrates ingredients and techniques from the many regions that touch the sea, emphasizing nutrients, vitamins, and mineral salts to keep health in balance.
recipe red and green cola
- ciabatta bread
- 4 ripe tomatoes
- 2 red bell peppers
- 2 green peppers
- 2 onions
- olive oil
- Tomatoes and peppers, peeled and cut into medium squares. The onion is julienned for texture and sweetness.
- Warm a pan with a touch of oil, sauté the onion briefly, then add peppers and tomatoes and simmer two minutes to marry their flavors.
- Slice ciabatta into about one centimeter rounds and brush with a little oil.
- Top each slice with a portion of the pepper-tomato-onion mixture and sprinkle with grated cheese.
- Bake for about 15 minutes, letting the vegetables finish cooking as the bread crisps slightly.
The lightest spaghetti carbonara recipe you’ll have this summer
Another crowd-pleasing option is a lighter take on a classic, combining protein with bright, fresh flavors that feel light and satisfying during warmer months.
recipe Hake Cake
- 1 kg hake
- 1 lemon
- 1/2 kg tomatoes
- 3 eggs
- flour
- olive oil
- salt
- Prepare hake by cutting into skinless or boneless fillets, seasoning with a pinch of salt and lightly coating with flour and beaten eggs. Fry gently to avoid heavy browning.
- Make a tomato-based sauce and a mayonnaise by whisking two yolks with oil and a splash of lemon juice.
- Place the hake on a lined baking sheet, cover with tomato sauce, then drizzle with the mayonnaise. An optional quick pan finish adds extra texture.
- Pour the remaining tomato sauce over the fillets and spread a layer of the mayonnaise on top.
- Beat egg whites until stiff and fold into the top for a light crust. Bake until the top is just golden.
- Serve fresh from the oven, hot and aromatic.
The freshest tropical salad for your summer meals
Bright, refreshing, and easy to assemble, this fruit-forward dish keeps dessert sweetness in balance with savory components, letting the flavors of the season shine.
Macedonian orange and kiwi recipe
- 5 kiwis
- 4 large oranges
- 50 g white sugar
- Orange segments are peeled and sliced into neat pieces, then arranged on a serving plate for visual appeal and easy picking.
- Peel and slice kiwis, placing them alternately with the orange slices for a vibrant, layered look.
- In a separate bowl, combine a ladle of water with sugar and heat briefly in the microwave until the syrup forms. Allow to cool slightly.
- Drizzle the cooled syrup over the fruits and garnish with sliced almonds if desired to add a pleasant crunch and a touch of elegance.
Tip: add syrup at the last moment for a softer fruit texture and avoid over-sweetening the dish.