Mood-boosting Mediterranean meal

Mood-boosting Mediterranean meal

Have you ever thought about how eating certain foods can affect your mood?

While it’s easy to gravitate towards a chocolate bar when you’re feeling blue, studies have shown that adopting a Mediterranean-style diet rich in whole grains, legumes, lean protein, nuts, olive oil as well as fruits and vegetables can have a positive impact on your mood and cognitive function.

For anyone looking for a boost, Vicki Foord, Accredited Practising Dietitian, shares a simple and nutritious Mediterranean-inspired meal — the delicious Grilled Chicken Kofta with Salad — below. Bon appetit!

Grilled Chicken Kofta with Salad

serves 4 | prep 15 min | cooking 10 min


  • 1 slice of multigrain bread
  • 600g chicken mince
  • 1 small red onion, grated
  • 2 cloves garlic, minced
  • ½ cup flat-leaf parsley, chopped
  • 2 teaspoons paprika
  • 1 teaspoon ground coriander
  • 2 teaspoons ground cumin
  • 1 large egg
  • 1 tablespoon extra-virgin olive oil
  • salt and crack pepper

Salad for serving:

  • ½ cup hommus
  • 1 medium Lebanese cucumber
  • ½ cup pitted olives
  • 2 medium tomatoes, chopped
  • sliced lemon, for serving
  • 1 large wholemeal Lebanese bread, for serving


  1. Toast the bread until golden brown. Place it in a small bowl and cover with water. Let it sit for a few minutes, then squeeze out any excess water from the bread and place it in a large mixing bowl.

  2. Add chicken mince, onion, garlic, parsley and spices in the same mixing bowl with the bread. Season with salt and pepper. Add the egg and a drizzle of extra virgin olive oil. Using clean hands, mix everything together until well combined.

  3. Wet your hands with a bit of water and form the chicken mixture into 8 oval patties. Arrange the kofta patties on a lined tray and refrigerate for 15 to 20 minutes to firm up.

  4. Heat oil in a non-stick frying pan or griddle pan over high heat. Place the kofta on the griddle or frying pan and cook for 4 – 5 minutes on each side, or until fully cooked through.

  5. Serve immediately with your choice of salad. This dish pairs well with a Mediterranean salad (e.g. Lebanese cucumber, pitted olives, tomatoes and hommus).

Nutritional Information

per serve



(273 cal)

Total Fat


Saturated Fat














About the author



Vicki Foord is an Accredited Practising Dietitian (APD), Sports Nutritionist and the Founding Director of Eat for Wellness, a private practice based in Melbourne. With over 9 years’ experience in nutrition, Vicki has a special interest in weight loss management and has helped many individuals achieve their health and well-being goals. Her other areas of expertise include diabetes management, gut health, IBS management (Monash University Low FODMAP certified) and Pre/Postnatal Nutrition.

With a father as a chef, Vicki spent the majority of her time in the kitchen. She loves cooking, experimenting with new foods, developing recipes and motivating others to eat well and stay well. 

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