Recipes For Mediterranean Diet

Recipes for mediterranean diet

The basic concept of the Mediterranean diet is to avoid artificial sweeteners and snacks from the factory, higher consumption of vegetable fiber than red meat.
That will be the basis for determining the Mediterranean diet menu.

Here is a recipes for the Mediterranean diet :

1. Legume
Legumes are the main source of food in the Mediterranean diet.  That is because the legume has a good combination of nutrients.
2. Seafood
Seafood like fish is a good source of omega 3 fatty acids to reduce the risk of heart disease.
3. Vegetables
The main ingredient for the Mediterranean diet is vegetables.  Therefore, in every diet menu must provide it.  Every type of vegetable is good for consumption.
4. Fruits
No fruits are recommended or prohibited for consumption.  Therefore, all types of fruits are good for consumption.
5. Milk Product
Milk products such as yogurt and cheese are complementary in the Mediterranean diet.  Dairy products are not a major part of the Mediterranean diet.
6. Eggs
Eggs in the Mediterranean diet are the main ingredients that must be consumed besides fruits and vegetables.  Keep in mind that cholesterol in eggs can improve blood lipid levels.

7. Spices and herbs
Spices and herbs are known to provide antioxidants that are good for health.
8. Olive oil
Olive oil is known to have benefits to reduce the risk of heart disease.  Therefore, olive oil is better used as a substitute for ordinary oil.

Example of a Mediterranean diet menu


Here are example of a mediterranean diet menu :
1. Broccoli
Broccoli salad is a breakfast menu.  The serving is together with brown rice and grilled chicken.
2. Grilled Fish with Zucchini Noodles
Grilled Fish with Zucchini Noodles served with whole grains and whole wheat bread.
3. Simple boiled fish
Ingredients :
☆ 4 fillet cod
☆ 1¼ glass of onion, sliced ​​(or diced if you like)
☆ 1 glass of water
☆ ¼ cup of olive oil
☆ ½ teaspoon of paprika
☆ ⅛ teaspoon of cayenne pepper
☆1 teaspoon of salt
☆ 1 teaspoon of pepper

How to make
☆ Add : water, olive oil, onions, peppers, cayenne pepper, salt and pepper to the pan.
☆ Bring to a boil, reduce the heat and simmer for 10-15 minutes, until the onions soften.
☆ Add the cod and continue to simmer for 10-15 minutes or until the fish are finished.
☆ Place the desired amount of fish in each dish, top with onion mixture.
☆ Ready to serve
4. Mushroom, Chorizo and Haloumi

Ingredients
- 500g mushroom, cut and clean
- 3 tbsp olive oil
- 1 tsp salt
- 1 tsp black pepper
- small pinch Greek dried oregano
- 1 large cooked chorizo ​​sausage (approx. 125g), sliced ​​into 1cm even chunks
- 200g haloumi cheese, sliced ​​in half
- 8 medium sized tortillas, warmed in a pan
- freshly chopped chilies
- chopped coriander
How to make
- Combine the mushrooms, olive oil, salt, pepper and oregano in a bowl. 
-  cook on baking tray in a 200 deg C oven for 30-35 mins.
- set aside and allow to cool slightly, after remove.
- Preheat a little oil in a pan cook the chorizo ​​on a medium high heat for a few mins until crispy.  Remove and set aside.
-  fry the halloumi until 2 mins each side until, browned and soft.
- cut the haloumi into small even slices.
- In a separate bowl, you can combine the mushrooms, chorizo ​​and haloumi.
- a taco place a 2-3 tbsps of the mushroom, so mixture into a warmed tortilla.  Garnish with fresh chilies and coriander and serve immediately.

Location: Georgia, Amerika Serikat

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