When people talk about the Mediterranean diet, they usually focus on the olive oil, the fresh fish, the vibrant vegetables. But if you ask me, they’re missing the most important ingredient of all – the warmth of community that makes every meal a celebration.
Growing up surrounded by Greek traditions, I learned early that food is love made visible.
It’s the way my mother would always cook a little extra “just in case someone drops by,” and how every gathering, no matter how small, somehow turned into a feast that lasted for hours.
In Greek culture, there’s a natural pull toward gathering around the table together.
Meals become opportunities to share stories, to connect, and to let tables overflow not just with food, but with laughter, conversation, and the gentle chaos that comes when family and friends come together.
Think about those magical Greek scenes we all treasure: rustic wooden tables laden with warm bread still fragrant from the oven, plates of cheese, bowls of plump olives, and little dishes of everything imaginable for sharing.
Add a bottle or two of local wine, and suddenly you have more than a meal – you have the foundation for connection, for belonging, for joy.
I’ll never forget one particular evening at a village festival in Florina, Northern Greece, in the town where my father was born.
The entire square had been transformed into one giant family table, with platters of local specialties stretching as far as the eye could see.
Wine flowed from traditional karafes, musicians played in the corner, and before I knew it, I was swept into a circle of dancers – young and old, locals and visitors, all moving together under the stars.
In that moment, surrounded by strangers who felt like family, I understood something profound about Mediterranean living.
It’s not just about eating well – it’s about living well, together.
It’s about understanding that the best conversations happen over shared meals, that the deepest connections are forged when we break bread together, and that true nourishment feeds both body and soul.
Perhaps that’s what our busy world needs to remember: that wellness isn’t just about what’s on our plates, but about who’s sitting around our tables.
The Mediterranean way teaches us that food tastes better when it’s shared, life feels richer when it’s celebrated together, and that sometimes the most important thing we can do is simply make room for one more chair.
To celebrate this spirit of sharing, here is my plant-based version of the classic pastitsio along with a fresh salad—perfect for creating your own moment of connection around the table.
The sweet, mild taste of cabbage makes it an excellent vegetable to use in salads. Here, I combine it with crisp and spicy radishes, sweet green peas and dried figs, which add a wonderfully chewy texture to this simple, but flavourful, dish.
CABBAGE SALAD WITH MINT & DRIED FIGS
Serves 4
Ingredients
100 g fresh or frozen green peas
200 g white cabbage, finely sliced
4 radishes, finely sliced
1 tablespoon parsley leaves
1 tablespoon mint leaves
4 dried figs, diced shaved kefalotyri, to serve
Honey-mustard dressing
1 tablespoon dijon mustard
1 tablespoon honey
125 ml (½ cup) olive oil
60 ml white balsamic vinegar
salt and pepper, to taste
Method
If using fresh peas, blanch them in a saucepan of boiling water for 1 minute or until they rise to the top; if using frozen peas, boil for 30 seconds. Drain the peas, then refresh under cold running water and drain again.
Place the peas, cabbage, radish, parsley, mint and fig in a salad
bowl and toss lightly to combine.
Combine the honey-mustard dressing ingredients in a small
bowl and whisk until emulsified.
Pour the dressing over the cabbage salad and mix gently.
Top with a generous amount of shaved kefalotyri and serve.
PASTITSIO
Pastitsio is one of the great comfort foods of Greece, with each region having their own slight variation. Traditionally made with minced (ground) beef, this classic does take some time to put together, but it is worth every minute. Luscious and creamy eggplant, together with earthy lentils, sweet carrots, celery and a hint of cinnamon, I promise this will become a new favourite in your home.
Serves 6
Ingredients
500 g (1 lb 2 oz) rigatoni or penne
60 ml (¼ cup) olive oil
1 brown onion, finely diced
2 garlic cloves, minced
1 celery stalk, finely diced
1 carrot, finely diced
1 eggplant, cut into chunks
200 g tinned brown lentils, rinsed and drained
400 g tomato passata
2 dried bay leaves
I teaspoon dried oregano
1 teaspoon ground cinnamon salt and pepper, to taste
Bechamel
100 g butter
100 g plain (all-purpose) flour
1 litre (4 cups) full-cream (whole) milk pinch of freshly grated nutmeg salt and pepper, to taste
1 egg
120 g grated kefalotyri or kasseri cheese (you can also use gruyere), plus extra for sprinkling
Method
Preheat the oven to 200°C (400°F) fan-forced.
Cook the pasta in a large saucepan of boiling water until al dente. Drain and set aside.
Meanwhile, heat the olive oil in a large saucepan over medium heat. Add the onion and garlic and sauté for 3-4 minutes, until softened. Add the celery and carrot and cook for 2 minutes, then add the eggplant, lentils, passata, bay leaves, oregano and ground cinnamon. Bring to a simmer and cook for 4-5 minutes, until well combined. Season to taste with salt and pepper.
To make the bechamel, melt the butter in a large saucepan over medium heat. Add the flour and stir using a wooden spoon for a couple of minutes until the mixture is slightly golden. Add the milk, a little at a time and stirring constantly to avoid lumps forming, until completely incorporated. Add the grated nutmeg and season well with salt and pepper. Continue to cook the bechamel, stirring occasionally, for about 10 minutes, until thickened and smooth. Remove the pan from the heat and add the egg and cheese, mixing well to combine.
To assemble the pastitsio, add half the pasta to a 25 x 35 cm (10 x 13¾ in) baking dish. Top with the tomato and lentil sauce, followed by the remaining pasta. Pour over the bechamel and spread evenly. Sprinkle with a little extra grated cheese and bake for about 45 minutes, until golden brown.
Serve with a salad.
*Recipes from THE MEDITERRANEAN COOK – Smith Street Publishers
