Based on the principles of the Mediterranean diet, these simple, satisfying recipes are bound to become favourites at your place, too.
Sarah Di Lorenzo
January 7, 2025
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Got itThis recipe appears in the most popular recipes of summer 24/25 collection. See all stories.
When it comes to the Mediterranean diet, Sydney-based clinical nutritionist and cookbook author Sarah Di Lorenzo doesn’t just recommend it; she lives and breathes it.
Her paternal grandparents migrated from Greece, bringing their trove of family recipes with them. The dishes leaned heavily on vegetables, legumes, eggs, seafood, dairy and olive oil, with little in the way of processed foods.
It’s a diet that studies have repeatedly shown results in lower rates of cardiovascular disease, stroke and diabetes, and a longer lifespan.
In her sixth book, My Mediterranean Life, Di Lorenzo set out to share the health benefits and key principles of the Mediterranean way of eating, along with some of her family’s favourite recipes.
– Roslyn Grundy, Good Food recipe editor
These easy muffins are packed with the flavours of spanakopita.Sarah Di LorenzoFeta and zucchini muffins
These muffins have all the hallmarks of a spanakopita in taste and can easily be a savoury breakfast or snack option.
INGREDIENTS
4 zucchini2 eggs100g feta, crumbled½ onion, finely chopped1½ cups almond meal3 tbsp chopped fresh or dried parsley2 tbsp grated parmesan2 tbsp chopped fresh or dried dill2 tbsp chopped fresh or dried mint1 tbsp extra virgin olive oilsalt and pepper
METHOD
Preheat the oven to 200C fan-forced (220C conventional). Brush a muffin tray with olive oil then line with baking paper or muffin cases.Grate the zucchini, place in a bowl, sprinkle with salt and let it sit for about 10 minutes. Squeeze out the excess water and set aside.Mix the remaining ingredients in a large bowl and add the zucchini. Combine, then scoop into the muffin cases and bake until golden brown, about 30 minutes.
Makes 8-10
This slice offers a big serve of fabulous fresh herbs.Lawrence Furzey Sarah’s vegetable slice
This is one of my all-time favourite recipes. I love the big serve of fabulous fresh herbs in this vegetable slice; herbs are filled with antioxidants linked to lowering blood pressure and supporting digestion.
INGREDIENTS
2 tbsp extra virgin olive oil, plus extra for greasing4 leeks, chopped2 bunches silverbeet, trimmed and chopped180g Danish feta150g parmesan 150g almond flour8 eggs½ cup milk¼ cup chopped fresh dill, plus extra to serve¼ cup chopped fresh mint, plus extra to serve½ cup chopped fresh parsley, plus extra to servesalt and pepper
METHOD
Preheat the oven to 200C fan-forced (220C conventional). Grease a baking dish with olive oil then line with baking paper.Heat the olive oil in a frypan then add the leek and cook for 5 minutes. Add the silverbeet and cook until tender. Set aside.Add the feta and parmesan to the silverbeet mixture then add the flour and combine. Whisk together the eggs and milk, and add to the mixture. Add the herbs, and salt and pepper to taste.Pour the mixture into the baking dish and cook in the oven for 30 minutes.Allow to cool and serve with a garnish of dill, mint and parsley.
Serves 4
This richly flavoured salad is a meal in a bowl.Lawrence Furzey Kytherian salad
The salad of Kythera is rich in flavour and a meal in one. The Greek rusks act like little sponges in the salad, absorbing all the flavour. But if you want a carb-free option, leave them out.
INGREDIENTS
3 tomatoes, chopped1 large cucumber, chopped1 spring onion, chopped50g feta, crumbled50g graviera (Greek cheese, or you could use romano or pecorino instead), cut into chunks4 tbsp olive oil1 tbsp apple cider vinegarsalt and pepper6 Greek rusks (see recipe below, or you can buy from specialty shops, or use toasted bagel or sourdough)½ cup pitted black olives2 tbsp capers2 tsp oregano (dried or fresh)
METHOD
Place the tomato, cucumber and onion in a salad bowl and toss them together. Add the cheeses and toss through the salad.Dress the salad with the olive oil, vinegar, and salt and pepper, and toss. Then add the rusks, olives and capers with a sprinkle of oregano over the top.
Serves 2 as a main or 4 as a side dish
Classic Greek rusks
In this classic rusk recipe, the contrast between crunchy crust and soft bread is just so good.
INGREDIENTS
2½ tsp dry yeast½ tsp maple syrup450g almond flourpinch of salt1½ cups lukewarm water
METHOD
Put the yeast in a small bowl with ½ cup water and the maple syrup, and mix together. Allow to sit for 10 minutes to activate the yeast.Put the flour in a bowl with the salt. Add the activated yeast and knead the dough mixture for 5 minutes. Add the water gradually – your goal is to avoid ending up with a sticky dough.Shape it into a ball and let it sit for about an hour.Preheat the oven to 180C fan-forced (200C conventional). Form the dough into a log shape and make 3 cm-long cuts crosswise on the top. Bake for 1 hour.Remove from the oven then lower the temperature to 100C fan-forced (120C conventional).Slice the dough into rusks and bake for another hour or until completely dry.
Makes 20
These health bowls are rich in cruciferous vegetables.Sarah Di LorenzoCauliflower and broccoli health bowls
INGREDIENTS
1 cup broccoli florets1 cup cauliflower florets2 tbsp extra virgin olive oilsalt and pepper1 cup cooked quinoa (cook as you would rice in boiling water)2 cups baby spinach2 cooked beetroot (fresh or canned), chopped12 walnuts, choppedjuice of 1 lemon¼ cup hummus (see recipe below)chilli flakes (optional)¼ cup chopped fresh parsley
METHOD
Preheat the oven to 200C fan-forced (220C conventional). Line a baking tray with baking paper.Place the broccoli and cauliflower on the tray, drizzle with half the olive oil and season with salt and pepper. Roast in the oven for 20 minutes.When ready, remove from the oven.To prepare the bowls, place half the quinoa in the bottom of each bowl. Add the spinach, beetroot, and roasted cauliflower and broccoli. Sprinkle with the walnuts and squeeze the lemon juice over the top. Add the hummus, sprinkle with chilli flakes if using, drizzle with the remaining olive oil and sprinkle with parsley.
Serves 2
Hummus
INGREDIENTS
1 x 400g can chickpeas, rinsed and drainedjuice of 1 lemon1 garlic clove, crushed¼ cup tahini2 tbsp extra virgin olive oil2 tbsp water½ tsp ground cuminsalt
METHOD
Put all the ingredients in a food processor and blitz to combine.
Photo: Lawrence Furzey
This is an edited extract from My Mediterranean Life by Sarah Di Lorenzo, photography by Lawrence Furzey Photography, published by Simon & Schuster, $49.99.
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