Kid friendly Mediterranean diet recipes

Including kid friendly Mediterranean diet recipes at home is easier than you think. At Italica, we believe that healthy eating habits can be cultivated from a young age, and what better way to introduce your little ones to the joys of good food than with the flavorsome wonders of the Mediterranean diet. Bursting with vibrant colors, rich flavors, and wholesome ingredients, these recipes are not only a treat for the taste buds but also a fantastic way to promote your child’s well-being. So, let’s dive into the world of delectable dishes that will have your kids asking for more!

Scrambled eggs with ham and olive oil

Ingredients (4 servings):


  1. Begin by pouring the oil into a non-stick frying pan. Heat it over medium-high heat for about three minutes.
  2. While the oil is heating, crack the eggs into a medium bowl and add a pinch of salt. Whisk the eggs until the mixture becomes homogeneous and foamy.
  3. Add the ham to the egg mixture and mix again. Once the egg is well combined with the ham, pour the mixture into the heated pan.
  4. Use a rubber spatula to continuously stir the mixture for about a minute over medium heat. The result should be a shiny, thick, and moist scramble.
  5. Transfer the scrambled eggs to a plate and season with salt and pepper. Quick and easy!

Grilled hake with homemade chips and peas

Ingredients (4 servings):

  • 4 hake fillets, skinless and boneless
  • 1 cup green peas (fresh or frozen)
  • ½ cup Italica Olive Oil
  • 2 cups Italica Sunflower Oil
  • ½ cup lemon juice
  • Oregano, to taste
  • Pepper, to taste
  • Kosher salt, to taste
  • 3 large potatoes


  1. Mix the olive oil, lemon juice, salt, pepper, and oregano in a bowl. Use this marinade for the hake fillets before grilling them.
  2. Preheat the grill pan to high temperature, and place the fillets on it. Cook for about 5 minutes, until the hake has a crispy appearance. Lower the heat, flip the fillets, and cook for an additional 3-4 minutes.
  3. While the hake is cooking, cut the potatoes into thin slices.
  4. Heat the sunflower oil in a frying pan over medium-high heat. There’s no need to measure the oil exactly; just ensure the potatoes are covered. Once the oil is hot, add the potatoes.
  5. Fry the potatoes for approximately 10 minutes, or until they turn golden brown.
  6. In a separate pot, boil or steam the green peas until they are tender, then drain them.

Serve the grilled hake, homemade chips, and green peas on the same dish. They will love it!

Tips for family friendly Mediterranean recipes

  • Substitute butter with olive oil. Olive oil has less saturated fat, making it the perfect alternative to butter.
  • Consume vegetables daily. Carrots, peas, broccoli, and zucchini are excellent choices for children.
  • Incorporate fish into your meals several times a week. Aim for at least two servings of healthy fish such as tuna, swordfish or sardines.
  • Opt for fruit as dessert. Seasonal fruits make for a delightful and healthy treat.

Remember, consistency is key when establishing new habits. Embrace the Mediterranean diet as a lifestyle, and you’ll be nurturing your family’s health with these tasty recipes!


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