5 Easy recipes of Mediterranean Diet
There are six easy recipes of maditerranean diet that help you to stay fit and healthy
1. Mediterranean Parsley Salad
Ingredients:
- 4 pounds, small new or fingerings potatoes
- 3 large red bell peppers (roasted with the core removed)
- ¾ cup of minced onions (red onions)
- 1 pound of fresh, trimmed and cut green beans
- 1 cup minced olive
- 1 handful of fresh parsley leaves
- 1 handful (large) of baby arugula if available
- Salted water for cooking the potatoes (use 1 ½ teaspoon for every quart of water)
- 1 teaspoon of dried herbs if available
Instructions:
- Place the potatoes in a large pot and cover with cold water
(the water should be above the potatoes). - Add salt.
- Simmer on high heat then reduce the heat to medium-low.
- Cook for 10-15 minutes or until the potatoes are easy to pierce.
- Place the potatoes on a pan to cool.
- Boil another pot of water.
- Add the green beans and cook for five minutes.
- Once you are sure that they are cooked, drain and place in ice-cold water.
- Make the vinaigrette while the potatoes and green beans.
- In a bowl, whisk the vinegar, salt, olive oil and the mustard.
- If the potatoes have cooked,
- Cut them into bite-sized pieces and place them in a large bowl.
- Add the green beans, red onion, olives and strips of roasted peppers
- then let this marinate until it is ready to serve.
When you are ready to serve, toss with the parsley and arugula.
HIGH PROTEIN DIET: IMPORTANCE AND EASY RECIPES
2. Chickpea Noodles
Ingredients:
- Extra virgin olive oil according to need.
- 1 large onion finely chopped.
- 1 cup boiled noodles.
- 1 cup Chickpea rinsed and drained.
- 4 cup cut vegetables according to need.
- 1 tbs cinnamon.
- Salt
- Ground black pepper according to need.
- 2 cup whole grain wheat.
Directions to cook:
- Preheat a pot add extra virgin oil and onion, cook for 5 mins.
- Add noodles cook for 3-4 min adjusting the heat.
- Add chickpea, vegetables broth, salt pepper and all the necessary spices according to taste.
- Cook for 5 mins more.
- Add wheat and cook for 2 mins.
- Remove from heat cover and let it sit for 5 mins.
- Uncover fluff wheat with a fork
- Serve warm and enjoy.
Nutritional information:
- Calories – 207
- Fat – 7gm
- Protein – 7gm
- Carbohydrate – 33gm
- Dietary fiber – 6gm
- Cholesterol – 0mg
3. Green Bean Salad
Ingredients:
- 2 medium sized potatoes
- ½ cup basil leaves (chopped)
- ½ a cup of green beans
- ½ a cup of uncooked quinoa
- ½ a cup of tomatoes
- ½ a cup of corn
- Tuna, shrimp or white beans
- Salt and pepper to taste
- For the dressing you shall need:
- ½ a teaspoon of honey or agave
- 2 tablespoons of olive oil
- 1 tablespoonful of fresh oregano leaves (if available)
- 1 clove garlic
- 1 tablespoon of red wine vinegar(if available)
- 1 tablespoon of lemon juice (organic)
- Salt and pepper to taste
Instructions:
- Pre heat your oven to 400 degrees and roast the potatoes in the oven.
- Drizzle with the olive oil and toss with the garlic, salt and pepper.
- Cook for about 25-30 minutes. Whisk all the dressing ingredients together and set the mixture aside.
- Boil some water and pour the chopped green beans and boil for a minute.
- When done, transfer to some ice-cold water for cooling.
- Boil the quinoa in salted water for about 6-8 minutes or until they are soft In a large bowl, combine all the ingredients.
- Toss with the dressing then add salt and pepper to taste then serve.
4. Mediterranean Grilled Sandwich
Ingredients:
- 1 large Eggplant.
- Salt according to need.
- 1 medium sized cauliflower.
- 2 large tomatoes.
- 2 large potatoes.
- Vegetable oil.
- Spices according to need.
- 3 pitas or bread
- 6 table spoon yogurt spread.
- Parsley or any leafy vegetable.
Directions to prepare:
It doesn’t take much time prepare and you can have 3 servings of this sandwich in a day.
- Slice eggplant into slices.
- Sprinkle with 1 teaspoon salt and mix and keep for 30 mins.
- Cut cauliflower and potatoes.
- Heat vegetable oil in a pot to 365 F.
- Fry eggplant slices for 3 mins remove and sprinkle with spices.
- Then fry cauliflowers for 6 minutes remove and sprinkle with spices.
- The fry the potatoes for 9 minutes adjusting the temperature accordingly the need.
- The bring 1 piece of pita, spread with2 tablespoon yoghurt spread and add few pieces of egg plant cauliflower and potatoes in the middle
- Roll pita into sandwich cut into half and enjoy.
Nutritional information of this sandwich:
- Calories – 435
- Fat – 28 gm
- Saturated fat – 20 gm
- Protein – 8gm
- Carbohydrate – 46gm
WHAT IS THE MEDITERRANEAN DIET? BENEFICIAL TO HEALTH
5. Shrimp Rice
When srimp is prepared with vegetables and brown rice it makes a healthy combination.
Ingredients:
- 1 medium yellow onion, finely chopped.
- 3 TB. extra-virgin olive oil.
- 1 TB. Chopped garlic.
- 1 cup green peas.
- 2 medium carrots(shredded).
- 4 cups water.
- 2 tsp. salt.
- 1 tsp. turmeric.
- 1/2 tsp. black pepper.
- 2 cups brown rice.
Medium raw shrimp (18 to 20, shells removed).
Direction to cook:
- In a large, 3-quart pot over medium heat, heat extra-virgin olive oil. Add yellow onion, and cook for 5 minutes.
- Add garlic, green peas, and carrots, and cook for 3 minutes.
- Add water, salt, saffron, turmeric, and black pepper, bring to a boil and cook for about 3 minutes.
- Add brown rice, cover, reduce heat to low, and cook for 30 minutes.
- Gently fold shrimp into rice, cover, and cook for 10 minutes.
- Remove from heat, fluff with a fork, cover, and set aside for 10 minutes. Serve warm.
5 Easy recipes of Mediterranean Diet
There are six easy recipes of maditerranean diet that help you to stay fit and healthy
1. Mediterranean Parsley Salad
Ingredients:
- 4 pounds, small new or fingerings potatoes
- 3 large red bell peppers (roasted with the core removed)
- ¾ cup of minced onions (red onions)
- 1 pound of fresh, trimmed and cut green beans
- 1 cup minced olive
- 1 handful of fresh parsley leaves
- 1 handful (large) of baby arugula if available
- Salted water for cooking the potatoes (use 1 ½ teaspoon for every quart of water)
- 1 teaspoon of dried herbs if available
Instructions:
- Place the potatoes in a large pot and cover with cold water
(the water should be above the potatoes). - Add salt.
- Simmer on high heat then reduce the heat to medium-low.
- Cook for 10-15 minutes or until the potatoes are easy to pierce.
- Place the potatoes on a pan to cool.
- Boil another pot of water.
- Add the green beans and cook for five minutes.
- Once you are sure that they are cooked, drain and place in ice-cold water.
- Make the vinaigrette while the potatoes and green beans.
- In a bowl, whisk the vinegar, salt, olive oil and the mustard.
- If the potatoes have cooked,
- Cut them into bite-sized pieces and place them in a large bowl.
- Add the green beans, red onion, olives and strips of roasted peppers
- then let this marinate until it is ready to serve.
When you are ready to serve, toss with the parsley and arugula.
HIGH PROTEIN DIET: IMPORTANCE AND EASY RECIPES
2. Chickpea Noodles
Ingredients:
- Extra virgin olive oil according to need.
- 1 large onion finely chopped.
- 1 cup boiled noodles.
- 1 cup Chickpea rinsed and drained.
- 4 cup cut vegetables according to need.
- 1 tbs cinnamon.
- Salt
- Ground black pepper according to need.
- 2 cup whole grain wheat.
Directions to cook:
- Preheat a pot add extra virgin oil and onion, cook for 5 mins.
- Add noodles cook for 3-4 min adjusting the heat.
- Add chickpea, vegetables broth, salt pepper and all the necessary spices according to taste.
- Cook for 5 mins more.
- Add wheat and cook for 2 mins.
- Remove from heat cover and let it sit for 5 mins.
- Uncover fluff wheat with a fork
- Serve warm and enjoy.
Nutritional information:
- Calories – 207
- Fat – 7gm
- Protein – 7gm
- Carbohydrate – 33gm
- Dietary fiber – 6gm
- Cholesterol – 0mg
3. Green Bean Salad
Ingredients:
- 2 medium sized potatoes
- ½ cup basil leaves (chopped)
- ½ a cup of green beans
- ½ a cup of uncooked quinoa
- ½ a cup of tomatoes
- ½ a cup of corn
- Tuna, shrimp or white beans
- Salt and pepper to taste
- For the dressing you shall need:
- ½ a teaspoon of honey or agave
- 2 tablespoons of olive oil
- 1 tablespoonful of fresh oregano leaves (if available)
- 1 clove garlic
- 1 tablespoon of red wine vinegar(if available)
- 1 tablespoon of lemon juice (organic)
- Salt and pepper to taste
Instructions:
- Pre heat your oven to 400 degrees and roast the potatoes in the oven.
- Drizzle with the olive oil and toss with the garlic, salt and pepper.
- Cook for about 25-30 minutes. Whisk all the dressing ingredients together and set the mixture aside.
- Boil some water and pour the chopped green beans and boil for a minute.
- When done, transfer to some ice-cold water for cooling.
- Boil the quinoa in salted water for about 6-8 minutes or until they are soft In a large bowl, combine all the ingredients.
- Toss with the dressing then add salt and pepper to taste then serve.
4. Mediterranean Grilled Sandwich
Ingredients:
- 1 large Eggplant.
- Salt according to need.
- 1 medium sized cauliflower.
- 2 large tomatoes.
- 2 large potatoes.
- Vegetable oil.
- Spices according to need.
- 3 pitas or bread
- 6 table spoon yogurt spread.
- Parsley or any leafy vegetable.
Directions to prepare:
It doesn’t take much time prepare and you can have 3 servings of this sandwich in a day.
- Slice eggplant into slices.
- Sprinkle with 1 teaspoon salt and mix and keep for 30 mins.
- Cut cauliflower and potatoes.
- Heat vegetable oil in a pot to 365 F.
- Fry eggplant slices for 3 mins remove and sprinkle with spices.
- Then fry cauliflowers for 6 minutes remove and sprinkle with spices.
- The fry the potatoes for 9 minutes adjusting the temperature accordingly the need.
- The bring 1 piece of pita, spread with2 tablespoon yoghurt spread and add few pieces of egg plant cauliflower and potatoes in the middle
- Roll pita into sandwich cut into half and enjoy.
Nutritional information of this sandwich:
- Calories – 435
- Fat – 28 gm
- Saturated fat – 20 gm
- Protein – 8gm
- Carbohydrate – 46gm
WHAT IS THE MEDITERRANEAN DIET? BENEFICIAL TO HEALTH
5. Shrimp Rice
When srimp is prepared with vegetables and brown rice it makes a healthy combination.
Ingredients:
- 1 medium yellow onion, finely chopped.
- 3 TB. extra-virgin olive oil.
- 1 TB. Chopped garlic.
- 1 cup green peas.
- 2 medium carrots(shredded).
- 4 cups water.
- 2 tsp. salt.
- 1 tsp. turmeric.
- 1/2 tsp. black pepper.
- 2 cups brown rice.
Medium raw shrimp (18 to 20, shells removed).
Direction to cook:
- In a large, 3-quart pot over medium heat, heat extra-virgin olive oil. Add yellow onion, and cook for 5 minutes.
- Add garlic, green peas, and carrots, and cook for 3 minutes.
- Add water, salt, saffron, turmeric, and black pepper, bring to a boil and cook for about 3 minutes.
- Add brown rice, cover, reduce heat to low, and cook for 30 minutes.
- Gently fold shrimp into rice, cover, and cook for 10 minutes.
- Remove from heat, fluff with a fork, cover, and set aside for 10 minutes. Serve warm.