My name is Mileni Sabatini. I started this blog after my doctor told me my cholesterol was too high and suggested I try the Mediterranean diet for 90 days.
I was skeptical. I had tried diets before and they all felt like punishment — counting calories, giving up things I liked, eating tasteless food. The Mediterranean approach was different. I didn’t cut anything out. I just started cooking with more olive oil, more vegetables, more fish, and less processed food.
After three months, my LDL cholesterol dropped from 168 to 124. I had also lost 4 kg without trying. My doctor was happy. I was surprised.
That’s when I started testing every recipe I could find. Some were complicated and I simplified them. Some used ingredients I couldn’t find at the supermarket and I found substitutes. Some tasted great the first time and some took four or five tries to get right.
This blog is where I keep everything I’ve tested and actually liked. Every recipe here is one I made in my own kitchen, adjusted to work with ingredients that are easy to find.
What you’ll find here
All the recipes follow Mediterranean principles: olive oil as the main fat, lots of vegetables, legumes and whole grains as the base, fish and seafood a few times a week, and red meat only occasionally. No complicated techniques. No expensive equipment.
I also write about the diet itself — what the research actually says, which ingredients are worth buying and which are just marketing, and how to apply Mediterranean eating if you don’t live near the Mediterranean.
A note on how content is created
Some of the content on this blog was written with the help of AI tools. Every post is reviewed by me before it goes live, but I want to be transparent: I use AI assistance to help research and draft articles, which I then edit based on my own experience and testing. The recipes are all things I’ve made myself. The health information is based on published research, which I link to when possible.
If you have questions about a recipe or something you read here, use the contact form below or reach me directly.
— Mileni