Eating well is not about dieting. For me, a healthy lifestyle through food always begins in the kitchen. Each time we sit down to a meal, we have the opportunity to nourish our bodies and delight our senses. When I cook, I think not only about flavor, but also about how food fuels our body’s engine, supports growth, repairs, and keeps us at our very best.
My Mediterranean Secret
What makes the Mediterranean diet so special—and why I live by it—is its variety, freshness, and simplicity. I always begin with unprocessed, fiber-rich foods and plenty of colorful fruits and vegetables. Whole grains and legumes provide the base, while proteins such as lean lamb, beef, or skinless chicken round things out. Whenever possible, I choose hormone- and antibiotic-free meats and wild, not farmed, fish.
Healthy fats are the cornerstone of this lifestyle, and I make sure they show up at every meal. Olives, avocados, nuts, flax, and of course, extra virgin olive oil—what I like to call “liquid gold”—bring balance and richness. It’s no surprise that those who follow this way of eating tend to live longer, with fewer heart problems and less illness.
Carbohydrates give us energy, proteins rebuild muscles and cells, and healthy fats help regulate blood sugar. The key, I’ve learned, is balance. I’m careful to cook oils only at low to moderate temperatures to preserve their benefits and their flavor.
A Region, A Flavor
The Mediterranean region stretches across 22 countries—from Spain to Morocco to Lebanon—each with its own ingredients and traditions. But no matter where you go, one element remains constant: food is fresh, honest, and shared with family and friends.
This lifestyle has never been about strict rules or counting calories. Instead, it’s about making thoughtful choices: more seafood and poultry, less red meat; more produce and whole grains, fewer processed foods; olive oil instead of butter. For me, it’s a way of eating that feels joyful and sustainable, a rhythm of life that nourishes both body and spirit.
Recipes I Love to Share
Authentic Greek Salad (Horiátiki Salata)
When I think of Mediterranean cuisine, I immediately think of Greek salad. I love the crisp cucumbers, sweet cherry tomatoes, salty Kalamata olives, and tangy feta tossed with olive oil and lemon. It’s bright, fresh, and perfect all spring and summer long.
Salmon with Yogurt, Spinach, Lemon, and Capers (Crete)
This is one of my favorite Cretan dishes. I layer fresh salmon over sliced lemons and cover it with a creamy mixture of Greek yogurt, garlic, dill, and spinach. Baked until tender, it’s luxurious and healthy at once—and pairs beautifully with a salad or lemony rice.
Orange Lemon Potatoes (Crete)
In Crete, nearly every home has lemon and orange trees, and their citrus flavors shine in the simplest dishes. I love roasting potatoes with fresh orange and lemon. It transforms a side dish into something vibrant and distinctly Mediterranean.
Shrimp with Feta and Tomatoes (Crete)
This dish bursts with the flavors of the sea and the garden. I sauté shrimp with onions, garlic, and ripe tomatoes, then finish with feta. Not only is it delicious, but it’s packed with protein, antioxidants, and calcium.
Living the Mediterranean Lifestyle
What I love most about this way of eating is the lifestyle that surrounds it. Meals are never rushed. They’re shared with family and friends, enjoyed slowly, and paired with good conversation. I choose seasonal produce, buy organic whenever I can, and make time for cooking at home—because that’s where the magic happens.
I always remind myself, and others, to relax, enjoy a home-cooked meal, and keep in touch with people who make life wonderful.
Here in the Catalina Foothills, where the desert sun glows as golden as the Mediterranean’s, it’s easy to bring this timeless approach into your own kitchen. All it takes is a drizzle of olive oil, a basket of fresh produce, and the people you love gathered around the table.
For more Mediterranean inspiration and recipes, visit atsybilskitchen.com/order-online.
"I always begin with unprocessed, fiber-rich foods and plenty of colorful fruits and vegetables."