Rock - Mediterranean Diet: Featuring Best Mediterranean Diet Recipes from the Entire Mediterranean Region
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Mediterranean Diet
Featuring Best Mediterranean Diet Recipes from the Entire Mediterranean Region
BY
Gordon Rock
Copyright 2018 Gordon Rock
Kindle Edition
No part of this Book can be reproduced in any form or by any means including print, electronic, scanning or photocopying unless prior permission is granted by the author.
All ideas, suggestions and guidelines mentioned here are written for informative purposes. While the author has taken every possible step to ensure accuracy, all readers are advised to follow information at their own risk. The author cannot be held responsible for personal and/or commercial damages in case of misinterpreting and misunderstanding any part of this Book
Table of Contents
Mediterranean cuisine is food that originates from cultures around the Mediterranean Sea. Its main characteristics are mainly the consumption of fish, whole grains, legumes, nuts and fruits, and vegetables. Red meat is not usually part of Mediterranean cuisine and is usually consumed only once or twice a month and during special occasions.
Most healthy world cuisines include mentioned ingredients, but Mediterranean cuisine goes one step further by placing emphasis on omega 3-fatty acids and other sources of monounsaturated and polyunsaturated fats.
Many countries border the Mediterranean Sea in addition to Italy and Greece. Gibraltar is famous for its seafood, while Turkey have simple Mediterranean recipes that use high-quality ingredients like olive oil, honey, olives, yogurt, and cheese. Spain has many vineyards that specialize in red wine, and Cypriot salad, from Cyprus, is a well-known recipe that utilizes grilled chicken, kalamata olives, and fresh greens.
As a conclusion, we can say that Mediterranean cuisine uses a wide range of healthy ingredients and if you are interested in improving your health then this cuisine is right for you.
A simple scramble inspired by the Mediterranean diet. Loaded with broccoli and a hint of olive oil.
Serves:
Preparation Time: 5 minutes
Cooking Time: 5 minutes
Ingredients:
- cup fresh broccoli, steamed
- 2 eggs, lightly whisked
- 2 tablespoons shredded cheddar cheese
- 1 teaspoon olive oil
- 1 tablespoon milk
- Freshly ground salt and pepper
Directions:
1. Heat oil in a medium skillet over the medium-high heat.
2. Add broccoli and cook for 2-3 minutes or until heated through.
3. Combine eggs with milk until well whisked.
4. Pour over whisked eggs and season with salt and pepper.
5. Stir eggs until you have sort of lumps, for a minute.
6. Sprinkle over cheddar cheese and allow to melt.
7. Transfer to the plate and serve.
Elegant breakfast with toasted bread, tomatoes, and basil. Simple and delicious.
Serves: 30 crostini
Preparation Time: 10 minutes
Ingredients:
- 30 slices bread, like a baguette, toasted
- 2 cups chopped tomatoes
- cup basil, chopped
- 1 tablespoon olive oil
- 1 teaspoon balsamic vinegar
- Salt and pepper, to taste
Directions:
1. Arrange bread slices onto a serving plate.
2. Combine tomatoes, basil, olive oil, and balsamic vinegar in a bowl.
3. Top the bread slices with prepared mixture.
4. Serve.
Fresh zucchinis, grated Parmesan, and goats cheese are the main stars of this Mediterranean inspired breakfast dish.
Serves:
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Ingredients:
- 8 eggs
- 2 medium zucchinis, trimmed and grated
- 2oz. Parmesan, grated
- 1 tablespoons olive oil
- 3 scallions, sliced
- 1 pinch pepper, black
- 1 tablespoons milk
- 1 pinch salt
- 2 cups arugula
- 4 oz. goat cheese, crumbled
Directions:
1. Preheat oven to 375F.
2. Heat olive oil in a skillet over medium-high heat; add scallions and cook until tender. Add the zucchinis and cook until soft.
3. Meanwhile, whisk the eggs with salt, parmesan, pepper, and milk.
4. Pour the eggs over scallions and zucchinis and stir.
5. Pop the eggs into the oven and bake for 15 minutes or until set. Serve with arugula and crumbled goat cheese.
If you want a healthy breakfast, we suggest you try Creamy Panini. It is loaded with fibers, healthy fats, and vitamins.
Serves:
Preparation Time: 5 minutes
Cooking Time: 5 minutes
Ingredients:
- 8 slices whole grain bread
- 1 zucchini, thinly sliced
- 7oz. roasted peppers, drained and sliced
- 2 tablespoons chopped olives
- 4 tablespoons chopped basil
- 4 slices provolone cheese
- cup salad dressing with olive oil
Directions:
1. Combine cup salad dressing with olives in a small bowl.
2. Spread the prepared mix evenly over the bread slices.
3. Top 4 bread slices with the cheese, zucchinis, and peppers. Top with remaining slices.
4. Spread the remaining dressing on the outside of the sandwich and cook in a non-stick skillet over medium heat for 4 minutes or until golden brown.
5. Serve while still hot.
Herbed quinoa patties with sweet-tangy sauce.
Serves:
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Ingredients:
- 1 tablespoon olive oil
- 1 small onion, diced
- 1 small celery stalk, diced
- 1 cups cooked quinoa
- 1 cup almond flour
- cup slivered almonds
- 1 tablespoon parsley
- 1 large egg
- 1 large egg yolk
- Salt and pepper, to taste
Citrus sauce:
- 1 tablespoon lemon juice
- cup orange juice
- cup pink grapefruit juice
- 2 teaspoons tapioca starch
- 2 tablespoons red or black currants, mashed
- 2 teaspoons parsley, chopped
Directions:
1. Melt olive oil in a skillet.
2. Add onion and celery. Cook for 5-6 minutes.
3. In a large bowl, combine quinoa, almonds, almond flour, parsley, and eggs. Season to taste.
4. Stir well until combined.
5. Shape the mixture into -inch thick patties.
6. Cover with a clean foil and refrigerate 40 minutes.
7. In the meantime, make the sauce; combine all sauce ingredients in a saucepan.
8. Bring to a boil and reduce heat. Simmer for 1 minute.
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