Mediterranean Diet: 3 Desserts

One of the best parts of the Mediterranean Diet is that it incorporates dessert! One difference of Mediterranean culture compared to American culture is that dessert typically features fruit unless it is consumed on a special occasion. Below are three dessert ideas that are focused on fruit. According to the Mediterranean Diet, individuals should focus on eating orange, yellow and dark-colored fruits in addition to citrus fruits, berries and kiwis. Instead of adding sugar, dieters should sweeten any dessert with maple syrup or honey. All the ideas listed below incorporate fruits to create a fairly low calorie dessert.

1. Poached Pear with a Citrus Wine Sauce

  • ½ pear
  • 3 oz black Muscat wine
  • 1 tsp cinnamon or ¼ cinnamon stick
  • 1/8 lemon with rind
  • 1/8 orange with rind
  • ¼ tsp vanilla extract
  • 1½ tsp honey
  • ¼ tsp cardamom

Begin by juicing the lemon and orange into separate bowls. Reserve the peels. In a bowl, cover the pear with lemon juice to prevent browning. In a small saucepan, combine the orange juice, cinnamon, wine, fruit peels, cardamom, vanilla and honey. Over medium heat, bring the mixture to a simmer. Add the pear and simmer until tender, about 20 to 25 minutes. Remove the pear from the pan. Continue to reduce the wine mixture until it begins to thicken. Enjoy the pear topped with the citrus wine sauce.

2. Stuffed Peaches

  • 1 peach
  • 1 amaretto cookie
  • 1 tsp honey
  • ¼ tsp minced orange peel
  • ¼ egg white
  • ½ tbsp almonds, chopped
  • ½ tsp butter, divided in half
  • 1 oz Muscat wine
  • 1 tbsp water

Preheat oven to 375 degrees. Cut the peach in half, remove the pit and scoop out the flesh from the center. Retain the skin and the rest of the peach. Finely chop the flesh and place in a bowl. Crush the cookie and add to the peach bowl. Add the orange peel, egg white, almonds and honey to chopped peach mixture. Spoon this mixture into the peach skin. Top with butter pats. Place peaches in a baking pan and top with water and wine. Bake for 25 to 30 minutes.

3. Mint Fruit Salad

  • ¼ tbsp lemon juice
  • 1 mint tea bag
  • ¼ tbsp honey
  • ¼ small banana, sliced
  • 1 oz strawberries, halved
  • 1 oz raspberries
  • 1 oz blueberries
  • ¼ apple, cored and cubed
  • ½ large plum, pitted and chopped
  • ½ tbsp mint, chopped
  • 1 tbsp pomegranate seeds

In a small saucepan, bring ¼ cup of water to a boil. Add the tea bag, lemon juice and honey. Remove tea bag once desired strength has been reached. Remove from heat and allow to cool.

In a small bowl, mix together berries and banana. Combine with the tea mixture and refrigerate for 30 minutes. Before enjoying, top fruit mixture with mint and pomegranate seeds.

These dessert recipes are excellent ways to feel indulgent while on the Mediterranean Diet. These diet recipes are all relatively low in fat and calories, and will help prevent boredom while on the diet.


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