Welcome to Olive Tomato

If you want to be inspired to lead a happier, healthier lifestyle and learn more about the Real Mediterranean Diet and are looking for tried and trusted information, you’re at the right place. OliveTomato the most credible and trusted source for the Mediterranean Diet. Join me as I present the nutritional value of the Mediterranean Diet, provide recipes, guidance, cooking tips, the latest news and research, and easy ways to incorporate Greek and Mediterranean diet to your lifestyle.


The Mediterranean diet was virtually unknown in the U.S. a few decades ago and today it has become one of the most popular diets worldwide. Mediterranean diet experts and books are popping up everywhere with many descriptions and recipes that resembled very little to the food my mother, aunts and grandmothers cooked in Greece. There was and is plenty of misinformation about the diet.

Don’t settle for generic advice, get the information about the Mediterranean Diet from those who know.

As a Registered Dietitian Nutritionist with 20 years experience, writer and mother of two, living in Greece for the past 15 years, I have more than just a professional interest in the Mediterranean Diet, its preservation and promotion. As a Greek, I have been following the Mediterranean Diet my whole life, and have firsthand experience. However, having spent half my life in the U.S., I am proof that you can follow this diet from anywhere in the world.

With that in mind, I felt that it was time to clear up misconceptions and misunderstandings that have been circulating for years. Here I provide true, easy to follow information and make the diet relevant today and applicable to the modern way of life without sacrificing its true nature.

What you can expect from me is:

  • Authentic Greek and Mediterranean recipes, not westernized versions 
  • Mediterranean lifestyle advice based on lifelong experiences
  • Nutritionist approved recipes that follow the principles of the Mediterranean Diet
  • Credible and scientifically sound information about the Mediterranean diet 
  • Guidance on how to follow a real Mediterranean diet based on the prototype of the Mediterranean Diet



“Thank you so much for making my family healthier! Thank you so much for making simple greek food so accessible! You are doing a truly important work by giving people the culinary tools they need to become healthier. You accompanied a profound change in my lifestyle and for this, you have all my gratitude. In a way, you have become a part of my family: when I talk about Elena, my wife knows it is you I am refering to.” -SL
“I adore your recipes and website. I have so many favorites… You have been such an important presence in my life since my family cholesterol gene kicked in two years ago and I delved into real Mediterranean cooking.” -C
“Thank you for your marvelous website. Using your basic advice, I have completely changed our way of eating at home. I find your approach so do-able..not heaps of complicated recipes just a sort of lifestyle template to follow.” -GD
“Our doctor suggested keeping it simple and to switch to a Mediterranean diet. He ended up having a triple heart bypass last August but his amazing recovery was due to the fact he had lost 60 pounds in the 8 months leading to his operation simply by following the Mediterranean diet and your manifesto which was placed on our fridge.” -KB
“I just wanted to let you know how much I enjoy your blog and how informative it has been for me. I have tried a lot of eating plans, but this is by far the best.  I have lost 25 pounds and never feel deprived.  It is also very easy to eat on this plan even if your are on a budget.” -CS




My story starts off in a Chicago suburb, where my mom would spend hours on end in the kitchen cooking Greek and only Greek food. At school while the other kids had bologna and cheese sandwiches, we had pastichio (a Greek type of lasagna), she never made toll house chocolate chip cookies like my best friends mom, instead we had to eat melomakarona, Greek honey and walnut cookies. And when our mother did decide to cook an American recipe, she’d always manage to sneak in that ubiquitous “Greek element”, hamburger patties with a sprinkle of oregano and lemon, cookies with olive oil… you get the picture. Thanks to mom, I basically was raised on the Mediterranean Diet even though we lived so far away from Greece, that was at the heart of this healthy way of eating.

As a child my life included yearly 3 month trips to Greece where I spent time with my grandparents, relatives and friends experiencing the Greek lifestyle and the Greek diet at it natural environment. When I was 11 I moved to Greece, and even then (the 80’s), most Greeks were eating meals with seasonal produce, a little bit of meat, and children were not eating junk food with the exception of an occasional ice cream in the summer. Returning back to the U.S. I started my studies in nutrition.



Elena Paravantes olive oil

Elena Paravantes is an award winning Registered Dietitian, Nutritionist and Writer specializing in the Mediterranean Diet. She has been active in the field of food and nutrition for 20 years as a clinical dietitian, food and nutrition consultant, writer, teacher and lecturer, both in the U.S. and in Greece. Elena firmly believes in the wide-ranging health benefits of the Mediterranean Diet and is committed to educating the public about the wholesome food plan she grew up with through her writing, teaching and lecturing.

Elena developed the Food and Nutrition sections for the Greek editions of Men’s Health and Prevention as Food & Nutrition Editor, establishing them with her work for over 8 years. She is a former professor of nutrition at the American College of Greece and the Health Editor for Olive Oil Times. Elena provides consulting services on the

Presenting at the Mediterranean Roundtable in New York City

Greek/Mediterranean diet and food for companies, writes for several U.S. and Greek media outlets and blogs for Huffington Post. Her interviews and articles have been published in many publications including CNNPrevention, Men’s Health, Women’s Health, US News and World Report, Shape, Fitness, Parade, Chowhound, Salon, Oldways, Fox News, Today’s Dietitian, Food and Nutrition Magazine and NPR. As well as Greek publications such as Vima, Eleftherotypia, Vimagazino, VimaGourmet, Athinorama, Iatronet and Madame Figaro. She is the lead author of the chapter on Greek Culture for the Academy of Nutrition and Dietetics publication Cultural Competency for Nutrition Professionals

Elena has collaborated with a number of organizations including Loyola University, Yale University, University of Missouri, University, Louisiana State University, American College of Greece, Pierce College, Aramark, Mediterranean Diet Roundtable, American University of Madaba-Jordan, Celestyal Cruises, Lambraki Research Foundation.

Presenting at Yale University with Charalampos Economou, Debbie Humphriesand Tassos Kyriakides

An active member in the international nutrition community, Elena is a former President of the American Overseas Dietetic Association, and has been on the Board of Directors for over 4 years. She is the official representative of the American Dietetic Association in Greece. She is a member of the Hellenic Dietetic Associations, the Union of Nutritionists and Dietitians of Greece and the Academy of Nutrition and Dietetics (former American Dietetic Association), The International Association of Culinary Professionals, Food and Culinary Professionals Practice group and Slow Food International. She has been awarded the Outstanding Dietitian of the Year award and Recognized Country Representative of the Year award by the American Overseas Dietetic Association. Elena is the former Greek delegate for the European Federation of the Association of Dietitians (EFAD), and Media Representative for the American Overseas Dietetic Association.

Elena earned her Bachelor of Science in Human Nutrition and Dietetics and her Bachelor of Liberal Arts and Sciences in Psychology from the University of Illinois at Chicago. She is a Registered Dietitian by the U.S. Commission on Dietetic Registration (CDR)

Based in Athens, Greece, Elena lives with her husband and her two sons.

To view her complete CV visit here.

I invite you to try my tips and recipes, read the articles and stories, stay up to date on the science behind the Mediterranean Diet, and of course, leave comments and suggestions.


Copyright Policy

© Olive Tomato and Elena Paravantes. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given with appropriate and specific direction to the original content.



  • Reply The Authentic Mediterranean Diet Meal Plan and Menu October 10, 2018 at 6:55 am

    […] ABOUT […]

  • Reply Mary Kyriakides November 4, 2018 at 11:51 pm

    I love your recipes and detailed instructions. Have you written any cookbooks? I hope the answer is yes, because I would love to buy one.

  • Reply Mandy January 2, 2019 at 2:49 am

    Please add me to your distribution list! Very excited to have found this website!

    • Reply Elena Paravantes RDN January 5, 2019 at 9:44 am

      Hi Mandy, Have you used the subscription form? Let me know if you need assistance.

  • Reply Alexis DiPietro January 13, 2019 at 3:47 am

    Hi Elena,
    My teenage son has type 1 diabetes and is traveling later this month with his school in Brooklyn, NY to Athens and Crete. We are trying to put together a list of typical foods he’ll encounter with their carbohydrate counts (for example pita bread is approximately 40 grams of carbs) to help him count carbs while experiencing Greece and its wonderful cuisine. Any information or resources you could provide us with would be so greatly appreciated!
    Thank you,
    Alexis DiPietro

  • Reply Delaney February 20, 2019 at 3:50 pm

    Hello from snowy eastern Washington State! Found your site while researching ways to transition my family from ketogenic eating. We’ve been doing it for 2 years but something in the back of my head started telling me we need to switch. Anything is a big change from all the butter, bacon, and cream cheese. But I’m hoping my family is receptive to it. Thankfully my kids already love veggies. I’m excited to try recipes from here. Great blog site! Thank you!

  • Reply Hanne March 12, 2019 at 12:43 pm

    What joy to discover a gorgeous blog like yours. I will visit often now that I have found you. I too spent summers in Greece although my parents were not Greek but wandering ex-patriots. Your photography and recipes are vibrant and healthy. I cant wait to try them. Thank you -Hanne

  • Reply Sherry Wright March 12, 2019 at 10:01 pm

    I’m just in the beginning stages of working the Med diet and feel quite fortunate to have some expert assistance so early on. Hope I can find your site again. (I’m very tech unsavvy).

    • Reply Elena Paravantes RDN March 13, 2019 at 6:08 am

      Thanks Sherry! You may choose to subscribe if you wish. That way you can receive a notification in your email.

  • Reply Laurie April 2, 2019 at 3:06 am

    Your Ted Talk inspired me to learn more!

  • Reply Pat O'Neil Green April 26, 2019 at 1:16 pm

    Your blog is inspirational. Thank you.

  • Reply Cathy April 26, 2019 at 9:13 pm

    What a wonderful blog to read. I have already started the change to eating following your guidelines. I do have a question. How much feta would you consume when eating only lentils or vegetable dish. It always says serve with bread and feta but never as to how much. Can you have rusks instead of bread. I have a sensitivity to wheat so can’t eat a lot of bread. I have made quite a few recipes and thoroughly enjoy them.
    Thank you. I have already noticed a difference between eating and exercising and feeling much better.

  • Reply Susan April 29, 2019 at 8:14 am

    I would love to try your recipes.

  • Reply lagatta à Montréal May 9, 2019 at 12:34 pm

    I was so pleased to see your choice of salads as spring comes at long last to Montréal after a particularly long and icy winter. Do you happen to have any salads incorporating tinned sardines? A Greek grocery chain here, Supermarché PA, often has small sardines on promo; my favourite are the lightly-smoked ones. I’ve made many of your recipes; all have turned out well and of course are also very healthful.

    I’m already on your mailing list.

  • Reply Richard May 28, 2019 at 7:34 pm

    I grew up in a community in Western Nebraska that had a large and thriving Greek population. They were celebrated every year with a “Greek” picnic that was both a reunion with people from all over the nation coming back home, and as a fund raiser for the Greek Orthodox Church. The event was famous for their roast lamb. I would like to see some lamb dishes!

    I love your site, keep it going!

  • Reply Sandi Range May 29, 2019 at 4:42 pm

    I would love to read/learn more about the Mediterranean style of eating!

  • Reply Stacy J Hobgood June 2, 2019 at 5:32 pm

    I have a question
    When you say olive oil
    Do you mean regular or extra virgin?
    And any suggestions on what is a good
    Brand and where to purchase that brand for the good benefit of the olive oil.
    Thank you

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