Mediterranean Diet Recipes


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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!

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Mediterranean Diet Recipes

  1. 1. Mediterranean Diet RecipesFor the newbie dieter, the Mediterranean diet is simply the cuisine enjoyed bycountries in that particular part of Europe the Mediterranean sea passes through,namely Spain, Italy, France, Greece and parts of the Middle East. Think Italian pastaand pizza, Spanish paella, Greek moussaka and Middle Eastern falafels and distinctfresh flavors bursting with the aromas of the sea, farmlands and olive oil come to mindand palate.Now wouldn’t a diet based on this wonderful cuisine its wide variety of food be averitable paradise for someone trying to lose weight? Even better! Though it’s anactual recommended eating pattern, a number of experts advocate to incorporate itas 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 alarge varied population in this part of the world and compared to groups in other partsof Europe, the United States and Japan. These studies show that this eating patterncontributed significantly to improved health – from improved brain function toprolonged longevity and low incidence of chronic diseases, form reduced incidence ofhealth 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 couldvery well be one of the most healthy components of the diet containing high levels ofmonounsaturated fats and antioxidants that could be attributed to the reduction ofthe risk of coronary heart disease and improve good cholesterol levels. It also hasanti-inflammatory and anti-hypertensive properties.Meat, eggs and wine though consumed are done so in moderate to low amounts.Ifyou notice, there isn’t a lot of fancy, hard to find ingredients. It’s the combination ofthese ingredients, taken in the right quantities, that makes it distinctly beneficial tothe 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 everydrop.One additional bonus when on this diet lifestyle, counting calories is certainly not anobsession. Though deep fat frying, dairy and meat is present in Mediterraneancuisine, it’s the reasonable amounts they are taken that keeps everything in the realmof healthy eating.
  2. 2. Caponata - Neapolitan specialtyThe dish more people probably associate with Sicily than any other is caponata, a(generally) eggplant delight that has now spread throughout the Peninsula, much inthe manner of cotoletta alla milanese. As is the case with the cotoletta, which is onething in Milano and too often something else elsewhere, much of the caponata oneencounters outside of Sicily is a shadow of what it should be -- a zesty summer dishthats ideal for perking up an indolent appetite on a hot day.Servings: 6Preparation Time: 90 minutesCooking Time: 90 minutesRecommended Wine: Chianti Classico, Valpolicella, Chateau Rasque AlexandraIngredients: 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 oliveoil, 4 tablespoons old wine vinegar, 3 laurel leaves, salt, pepper Garnish: 8 anchoviesin olive oil, 1 ½ tablespoons granulated sugar, 1 large bouquet parsley, 1 smallbouquet thyme, 1 package tuna in olive oilPreparation 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). Cleanand 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 intoround slices and mince the onion. Prepare and chop the green olives. Roughly chopsome 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 mixtureto cool down and refrigerate until the next day. Place this preparation in the middle ofa 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. 3. Apple cinnamon prawn and olive oilinfusionThis delicious low fat entree is delicious served with grilled asparagus and Frenchbread. If you love cinnamon, increase the amount of cinnamon in this recipe to oneteaspoon. Talk of prawns and your mouth is sure to start watering if youre a sea foodlover. Also, if youve never tried cooking sea food, what are you waiting? Discover howto make prawn cone with sesame and curry in this amazing video. Our Prawn Recipessection contains a variety of delectable prawn recipes. Prawn is very popular seafoodand is extensively eaten around the world. This recipe makes a truly enjoyable mealfor all to enjoy.Servings: 4Preparation time & cooking:10 minutesRecommended Wine: blanc dAOC de la Clappe (Languedoc)Ingredients:12 prawns, 4 Granny Smith apples, 1 teaspoon cinnamon, 1 tablespoon olive oilChives, 4 cinnamon sticksPreparation Instructions:Cut the prawns in half and sprinkle with some olive oil. Cook one side of the prawns ina very hot pan with very little oil. Peel the apple and grate it immediately in order toavoid browning. Season directly with ground cinnamon. Place the grated apples in acircle and then make a cathedral with the prawns. Add the cinnamon stick, some oliveoil, and chives.
  4. 4. Anchovis with Herbs and SaladsA southern French sauce made from anchovies, garlic and olive oil, often served ontoast or with raw vegetables. Ancho?ade, a garlic and anchovy dip, is a specialty fromProvence and the city of Collioure in particular, famous for its anchois. It is typicallyserved with an assortment of raw vegetables, or spread on little toasts.Servings: 4Preparation Time: 25 minutesCooking Time: 25 minutesRecommended Wine: Cotes du Roussillon roseIngredients:Anchoiade: anchovy fillet, garlic, olive oilVegetables: carrots, tomatoes, celery, zucchini, fennel, fava bean, small artichokes,green onionsHerbs: basil, thyme, lemon, tarragon, mintSalad: purslane, mesclun (chervil, arugula, leafy lettuces and endive in equalproportions), arugula, TREVICE, endivePreparation 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 cookedvegetables. Season with the anchoiade.OTHER LINKS:how to make white pizza saucehurricane drink wikikeurig b60 single cup coffee makerfour horsemen shotcrushed almonds