top of page


A Global Culinary Adventure: Blending the 'Mediterranean Diet' with Asian Flair.

Picture this – the sun-soaked simplicity of Mediterranean flavors meeting the bold, aromatic allure of Asian spices. It's like a culinary match made in foodie heaven!

Mediterranean diet has been proven to have numerous health benefits. Can the famous 'Mediterranean diet' seamlessly find its place in the diverse realms of Asian cuisines, such as Malaysian, Chinese, Japanese, or Thai? Spoiler alert: Absolutely! Let's have a look how it could be done.

cook tossing a wok with flame dancing

1. Let’s Talk Oils:

Swap your usual cooking oils with the liquid gold of the Mediterranean – olive oil! Use Australian grown extra virgin olive oil whenever possible. Drizzle it over stir-fries, noodle dishes, or even as a dipping sauce.

2. Rice, Rice, Baby:

As Asian myself, I love my rice. Why not make add some whole grain with our rice ? Brown rice, quinoa, or bulgur can easily sneak into the spotlight, bringing a Mediterranean twist to your favorite rice-based dishes. Take some inspiration from Korean 'Japgokbap' (multigrain rice) where wholegrain millet, sorghum are cooked together with white rice such as glutinous rice.

3. Seafood Fiesta:

The Mediterranean diet adores seafood, and so does Asia! Spice up your stir-fries with shrimp, add salmon to sushi rolls, or infuse some Mediterranean magic into your Thai fish curry.

4. Veggie Extravaganza:

Celebrate the rainbow of veggies in both culinary traditions. Whether you're whipping up a Mediterranean-inspired salad or a wok-tossed mix of Asian veggies, color is key! Try to include 3-4 colours every meal, such as green bok choy, white wombok, red capsicum, brown mushroom, purple carrot and orange carrot!

5. Legume Love:

Lentils, chickpeas, and beans – these are Mediterranean heroes. Toss them into your noodle soups or stir them into your rice dishes for that plant-powered protein punch. Soy food is a legume as well and it is used extensively in Asian cooking! Use tofu, tofu sheet, whole soy milk and dried tofu are some options.

6. Herb and Spice Party:

Mediterranean's herbs meet Asia's spices in a dance of flavor. Basil, oregano, cilantro, and ginger – mix and match to create a melody of tastes that will make your taste buds sing. This could be used in stir- fry, salads or in stews.

7. Nutty Ventures:

Nuts can be enjoyed as a snack in moderation or chopped up in salad! Buy them in bulk for cost effectiveness.

8. Dessert Dreams:

Fresh fruits, honey, and a touch of yogurt – a Mediterranean-inspired dessert that can easily mingle with Asian sweet treats.

Fusing Mediterranean style cooking with Asian flare is entirely possible. A few adjustments over time will make a bit difference in our health! Enjoy.


Featured Posts


Follow Me

  • Grey Facebook Icon
  • Grey Twitter Icon
  • Grey Instagram Icon
  • Grey Pinterest Icon
bottom of page