Mediterranean Diet consists of eating a lot of olive oil and fish, many are not aware of the variety of foods and dishes you can make that meet the Mediterranean Diet guidelines. Read on for our favorite Mediterranean Diet recipes! http://www.gourmetrecipe.com http://www.gourmandia.ca http://www.gourmetrecipe.com/recipes/browse-all-recipes/diet

1. Mediterranean Diet Recipes
For the newbie dieter, the Mediterranean diet is simply the cuisine enjoyed by
countries in that particular part of Europe the Mediterranean sea passes through,
namely Spain, Italy, France, Greece and parts of the Middle East. Think Italian pasta
and pizza, Spanish paella, Greek moussaka and Middle Eastern falafels and distinct
fresh flavors bursting with the aromas of the sea, farmlands and olive oil come to mind
and palate.
Now wouldn’t a diet based on this wonderful cuisine its wide variety of food be a
veritable paradise for someone trying to lose weight? Even better! Though it’s an
actual recommended eating pattern, a number of experts advocate to incorporate it
as part of an overall lifestyle rather than a regimented and time bound program.
It is also reassuring to note that this has been scientifically studied for many years in a
large varied population in this part of the world and compared to groups in other parts
of Europe, the United States and Japan. These studies show that this eating pattern
contributed significantly to improved health – from improved brain function to
prolonged longevity and low incidence of chronic diseases, form reduced incidence of
health risks like obesity and high-blood pressure.
The diet in this region is marked by daily high consumption of fruits and vegetables,
grains (unrefined cereals), beans, fish and olive oil in copious amounts. Olive oil could
very well be one of the most healthy components of the diet containing high levels of
monounsaturated fats and antioxidants that could be attributed to the reduction of
the risk of coronary heart disease and improve good cholesterol levels. It also has
anti-inflammatory and anti-hypertensive properties.
Meat, eggs and wine though consumed are done so in moderate to low amounts.If
you notice, there isn’t a lot of fancy, hard to find ingredients. It’s the combination of
these ingredients, taken in the right quantities, that makes it distinctly beneficial to
the health. When trying to replicate the benefits of the Mediterranean diet at home,
use the freshest ingredients possible and keep a lot of excellent quality olive oil.
Though it’s more expensive that most oils, its health benefits makes it worth every
drop.
One additional bonus when on this diet lifestyle, counting calories is certainly not an
obsession. Though deep fat frying, dairy and meat is present in Mediterranean
cuisine, it’s the reasonable amounts they are taken that keeps everything in the realm
of healthy eating.

2. Caponata - Neapolitan specialty
The dish more people probably associate with Sicily than any other is caponata, a
(generally) eggplant delight that has now spread throughout the Peninsula, much in
the manner of cotoletta alla milanese. As is the case with the cotoletta, which is one
thing in Milano and too often something else elsewhere, much of the caponata one
encounters outside of Sicily is a shadow of what it should be -- a zesty summer dish
that's ideal for perking up an indolent appetite on a hot day.
Servings: 6
Preparation Time: 90 minutes
Cooking Time: 90 minutes
Recommended Wine: Chianti Classico, Valpolicella, Chateau Rasque Alexandra
Ingredients: 3 eggplants, 12 ½ teaspoons capers, 1 celery heart, 3 1/2 oz. green olives,
1 large onion, 5 large and mature tomatoes, 1 oz. garlic (peeled), capers, 1/2 cup olive
oil, 4 tablespoons old wine vinegar, 3 laurel leaves, salt, pepper Garnish: 8 anchovies
in olive oil, 1 ½ tablespoons granulated sugar, 1 large bouquet parsley, 1 small
bouquet thyme, 1 package tuna in olive oil
Preparation Instructions:
Peel and dice the eggplants. Heat olive oil in a pan and brown the eggplant in it.
Remove and drain. Boil salty water (1 ½ tablespoons salt for 2 pints of water). Clean
and wash the celery hearts. Mince and place in the boiling water for about 5 minutes.
Drain. Prepare and dice the tomatoes. Peel the garlic and onion. Cut the garlic into
round slices and mince the onion. Prepare and chop the green olives. Roughly chop
some capers. Heat the olive oil in a copper sauté pan. Place the onions, garlic,
tomatoes, celery, laurel, eggplant, olives, capers, and old wine vinegar in the pan.
Adjust the seasoning. Stir well and allow to cook for about 1 hour. Allow the mixture
to cool down and refrigerate until the next day. Place this preparation in the middle of
a serving dish. Decorate with Batavia salad, round tomato slices, and, if desired,
anchovies and tuna. A little extra: Grill a slice of bread and rub it with some garlic.
Serve the warm caponata on top of it. Add some pepper.

3. Apple cinnamon prawn and olive oil
infusion
This delicious low fat entree is delicious served with grilled asparagus and French
bread. If you love cinnamon, increase the amount of cinnamon in this recipe to one
teaspoon. Talk of prawns and your mouth is sure to start watering if you're a sea food
lover. Also, if you've never tried cooking sea food, what are you waiting? Discover how
to make prawn cone with sesame and curry in this amazing video. Our Prawn Recipes
section contains a variety of delectable prawn recipes. Prawn is very popular seafood
and is extensively eaten around the world. This recipe makes a truly enjoyable meal
for all to enjoy.
Servings: 4
Preparation time & cooking:10 minutes
Recommended Wine: blanc d'AOC de la Clappe (Languedoc)
Ingredients:
12 prawns, 4 Granny Smith apples, 1 teaspoon cinnamon, 1 tablespoon olive oil
Chives, 4 cinnamon sticks
Preparation Instructions:
Cut the prawns in half and sprinkle with some olive oil. Cook one side of the prawns in
a very hot pan with very little oil. Peel the apple and grate it immediately in order to
avoid browning. Season directly with ground cinnamon. Place the grated apples in a
circle and then make a cathedral with the prawns. Add the cinnamon stick, some olive
oil, and chives.

4. Anchovis with Herbs and Salads
A southern French sauce made from anchovies, garlic and olive oil, often served on
toast or with raw vegetables. Ancho?ade, a garlic and anchovy dip, is a specialty from
Provence and the city of Collioure in particular, famous for its anchois. It is typically
served with an assortment of raw vegetables, or spread on little toasts.
Servings: 4
Preparation Time: 25 minutes
Cooking Time: 25 minutes
Recommended Wine: Cotes du Roussillon rose
Ingredients:
Anchoiade: anchovy fillet, garlic, olive oil
Vegetables: carrots, tomatoes, celery, zucchini, fennel, fava bean, small artichokes,
green onions
Herbs: basil, thyme, lemon, tarragon, mint
Salad: purslane, mesclun (chervil, arugula, leafy lettuces and endive in equal
proportions), arugula, TREVICE, endive
Preparation Instructions:
Peel the vegetables and cut into fine, small strips. Cook for 2 minutes in boiling water.
Mix the herbs and salads. Place on a serving dish with the previously cooked
vegetables. Season with the anchoiade.
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