Here at Zaitoune, we love to serve delicious Mediterranean-style food – just like the food our mothers made us. But did you know that Mediterranean food is incredibly good for you?
Research suggests that a Mediterranean-style diet and lifestyle can keep you healthier for longer. It could protect you from disease, help you maintain a healthy weight, and boost your energy levels naturally.
A Mediterranean diet contains several key foods that are full of nutrition. Here are just some of the core ingredients we use in our dishes that offer health benefits.


Beans and lentils might seem bland by themselves. But when you combine them with Mediterranean herbs and spices and some olive oil, they transform into a delicious meal.
Legumes can also greatly benefit your health. They’re packed full of fibre, minerals and protein that keep your body healthy and strong. Legumes also contain unique antioxidants that can support your health.
Consuming legumes regularly may:
  • Aid digestion
  • Support healthy gut bacteria
  • Keep you fuller for longer
  • Aid in weight loss and maintenance
  • Reduce cholesterol
  • Reduce risk of heart disease
  • Balance energy levels
  • Reduce risk of type 2 diabetes
Find them in: Our Falafels, Hummus and Majadra.

Olive Oil

Healthy fats are where it’s at right now, and olive oil is the king of good fats. It’s also a staple of Mediterranean cuisine, adding flavour and depth to many dishes.
Our bodies need fat to function. But by including olive oil as a fat source, you also experience the benefits of the antioxidants and fat-soluble vitamins.
Olive oil contains vitamin E, vitamin K, omega-3 fatty acids, omega-6 fatty acids and antioxidants. The antioxidants are known as polyphenols, and are the main reason why olive oil is so good for you.
Consuming olive oil on a regular basis may:
  • Reduce risk of heart disease
  • Reduce inflammation
  • Help lower blood pressure
  • Improve cholesterol levels
  • Reduce cancer risk
  • Protect the brain from damage that leads to Alzheimer’s
  • Keep you fuller for longer
  • Aid in weight loss and maintenance
Find it in: Our dips, salads, sides… delicious olive oil is everywhere at Zaitoune!

Nuts And Seeds

You might think that nuts and seeds are just for snacks. But Mediterranean cooking means that nuts and seeds are incorporated into main meals, with tasty results.
Nuts and seeds can provide a variety of nutrients. Most are high in fibre, protein and healthy fats. Some, such as walnuts, also contain omega-3 fatty acids. They are also typically high in antioxidants and fat-soluble vitamins like vitamin E.
Adding nuts and seeds into your diet may:
  • Reduce risk of heart disease
  • Keep you fuller for longer
  • Aid in weight loss and maintenance
  • Reduce inflammation
  • Improve brain function
  • Balance energy levels
  • Help keep skin feeling firm, healthy and clear
Find them in: Our dips, Mansafs and Samkeh Harra.


We all know that veg are so good for us. But despite that, many Australians don’t consume enough of them.
But Mediterranean food incorporates plenty of fresh vegetables in a tasty way. They are seasoned with herbs and spices that bring out the natural flavour. So you can eat your veggies without it feeling like ‘rabbit food’.
Vegetables are some of the healthiest foods on the planet. They contain plenty of fibre, antioxidants and anti-inflammatory compounds that protect your body from injury and illness.
Eating plenty of vegetables may:
  • Reduce heart disease risk
  • Reduce type 2 diabetes risk
  • Help with weight loss and maintenance
  • Balance energy levels
  • Boost nutrient stores
  • Protect against disease and injury
  • Help keep skin clear and firm
  • Aid digestive health
  • Boost your overall vitality
Find them in: Most of our dishes – from eggplant to tomato and fresh salad leaves, you’re bound to find a favourite.

Why Choose Mediterranean?

The most important thing when choosing a healthy way of eating is to find something that works for you. If it’s restrictive and bland, or socially isolating, you’ll never stick to it! But eating Mediterranean food is NEVER bland, and it’s far from restrictive.
So why is a Mediterranean diet a good choice? We think there’s a few important factors that make it healthier and more sustainable.
  1. It focuses on fresh foods prepared to taste amazing. This is great for your body, but you’re also more likely to eat tasty foods!
  2. It’s been around for centuries. To us, that means it is both effective for well-being and sustainable over the long term.
  3. It’s not a restrictive way of eating. You don’t have to skip dessert – in fact, we have plenty of sweet options for you to try!
  4. It encourages a sense of community and family. We believe that food is a communal experience, to be shared with loved ones whenever possible. That’s why we think of Zaitoune as our home, and you as our friends.
It’s clear that Mediterranean food is both delicious and good for you. So if you’re looking for a good meal that tastes amazing, make sure you stop by Zaitoune. We’d love to share our food, and our home, with you in true Mediterranean style!