The Mediterranean diet is a healthy way to eating based on the traditional ingredients, flavors, cooking methods, and eating habits of the peoples of the countries along the Mediterranean Sea, including Greece, Italy, and many others. The Mediterranean Diet is a one that is based around vegetables, whole grains, and beans.
Some key features of the Mediterranean Diet are:
• Eat more plant-based foods. Including whole grains, vegetables and greens, legumes (like lentils and beans), fruits, seeds, nuts, herbs, and spices.
• Eat healthy fats. The main source of added fat in the Mediterranean Diet is olive oil and fish.
• Eat seafood, dairy, and poultry in moderation. You can enjoy fish, seafood, dairy, and poultry (chicken and turkey) in moderation.
• Eat red meat only occasionally.
• Eat sweets occasionally. Try fresh fruit instead. For a strict Mediterranean diet, you may want to completely remove sweets from your diet

Here is a Mediterranean inspired salad recipe:
Shirazi Salad
Shirazi salad (known as salad-e shirazi) is a traditional Persian salad that originated in southern Iran. Like a Greek salad, its main ingredients are tomato, cucumber, and onions, but it has a lot more herbs. The vegetables are also diced into small pieces, like in a pico de gallo.
Ingredients
• tomatoes - you will need 2 cups of tomatoes, diced into very small pieces. This is about 3-4 Roma tomatoes or 20 cherry tomatoes.
• cucumbers - you will need 2 cups of diced cucumber as well. Small Persian cucumbers work best, but you can also use English cucumbers too.
• onions - also diced into small pieces.
• dressing - olive oil, lime juice, salt and pepper
• herbs - fresh parsley and dried mint
Directions
Once you have prepped and diced your vegetables, you simply toss them together with the olive oil lime juice dressing and herbs.

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