Table of Contents
Mediterranean food
The 250 most delicious Mediterranean recipes for a balanced, diverse and healthy lifestyle.
Author:Michelle Hernandez
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Mediterranean diet
It sounds like vacation, like sun, beach and sea: the Mediterranean diet is healthy and it is incredibly delicious. So it is not surprising that the Mediterranean diet is high on the list of diets. Anyone who has already been to Italy, Spain, Portugal or Greece on vacation has certainly enjoyed the typical Mediterranean delicacies. Olive oil is an integral part of food and there is no way around high-quality oil. The spectrum ranges from vegetables pickled in oil to roasted meat and stewed vegetables, and even salads and desserts are refined with the shiny golden liquid.
What positive effects does the Mediterranean diet have?
Italians, Spaniards, Greeks and Co. should be healthier and get older than people in many other European countries. At least that's what the reputation of Mediterranean cuisine says. If you look at the positive effects that the Mediterranean diet has on the organism, this becomes understandable.
According to medical studies, this type of diet is said to lower cholesterol levels. This can prevent or at least reduce cardiovascular diseases. The risk of diabetes can also be reduced. Sea fish, for example, is an essential ingredient in the cuisine of Mediterranean countries. It is rich in omega-3 fatty acids, which have a positive effect on the entire cardiovascular system. The use of salt in Mediterranean cuisine can be avoided by adding herbs. Salt increases the blood pressure, if you can do without it, the blood pressure can be kept permanently at a stable level.
The heart should also be protected by the Mediterranean diet. The frequent consumption of olive oil has a positive effect here. It strengthens the heart through the substance oleuropein, it gives a high-quality olive oil a slightly bitter note. Olive oil also helps to lower blood pressure because it keeps the arteries active and flexible. The regular consumption of olive oil with the vitamin E it contains and the essential unsaturated fatty acids ensures that the heart is still fit and reliably fulfills its function even in old age.
Some studies have found a connection between this type of diet and prevention of Alzheimer's disease. Other studies claim to have found a positive effect of Mediterranean cuisine on the development and spread of tumors. It is important to ensure that you put your meals together as colorfully as possible and that you only consume ripe vegetables and fruit. You can tell the content of bioactive ingredients by the expression of the color. Cabbage in all forms, tomatoes, garlic and onions are particularly healthy. Berries, apricots and citrus fruits are highly recommended among the fruits.
In some studies, it has been found that even depression can be positively influenced by Mediterranean cuisine. Those who frequently eat fruits, whole grain products, fish, olive oil and vegetables suffer less and less often from depression. Due to the many fresh ingredients, inflammation in the blood can be reduced, as became clear by checking the blood values. This can significantly reduce the risk of depression.
Get inspiration from the recipes in this book and start eating a healthy, tasty and balanced diet today.
Breakfast
Ham bread with gorgonzola
Ingredients for 2 servings:
some pepper
2 slices of white bread without crust (tramezzini bread)
1 tomato
80-100 g ham
50 g Gorgonzola
Preparation:
Cut the tomato into slices and grate the gorgonzola. Place half of the ham, the tomato and the gorgonzola on bread. Place the remaining ham on top of the Gorgonzola, cover with the second bread, divide the bread diagonally and serve.
White bread with shrimp and dill spread
Ingredients for 2 servings:
salt and pepper
2 slices of white bread without crust (tramezzini bread)
80-100 g of pickled shrimp
Tabasco sauce / 1 tbsp sour cream
1 tbsp chopped dill
Preparation:
Mix the dill with the sour cream and season with salt, pepper and tabasco sauce.
Drain the shrimp and mix with the dill spread.
Smear the spread on one slice of bread and cover with the other slice.
Divide the bread diagonally and serve.
Ciabatta rolls with avocado
Ingredients for 4 servings:
salt and pepper
olive oil
Lemon juice
Iceberg lettuce
2-3 tomatoes
2 ciabatta rolls
2 avocados
16 slices of Parma ham
4 hard-boiled eggs
Preparation:
Peel and slice the eggs. Core the avocado, cut the flesh into strips and drizzle with lemon juice. Cut the tomatoes into slices. Halve the rolls and toast the inside without fat. Then drizzle with oil and season with pepper. Cover the bottom of the rolls with the ham. Place the eggs, avocado and tomatoes on top. Spread the rest of the ham on top and place the other half of the bun on top. Serve the sandwiches with salad.
Scrambled eggs with shrimp
Ingredients for 2 servings:
1 tbsp oil
100 g peeled and cooked shrimp
salt and pepper
3 egg yolks
125 ml whipped cream
125 ml of milk
Preparation:
Whisk the egg yolks with the milk and whipped cream.
Heat a pan with oil and fry the shrimp in it. Then add the egg mixture and mix everything well. Season with salt and pepper.
Breakfast spaghetti
Ingredients for 2 servings:
salt and pepper
4-6 eggs
1 pinch of nutmeg
150 g cooked spaghetti
30 g butter
30 g grated parmesan cheese
Preparation:
Beat the eggs and mix with salt, pepper, parmesan and nutmeg.
Fold in the spaghetti.
Melt half of the butter in a pan and add the batter.
Fry the omelette and add the remaining butter on top.
Turn the omelette and fry the other side.
Serve the finished spaghetti omelette.
Fried cheese toast
Ingredients for 4 servings:
200 ml of milk
2 eggs
4 slices of ham
1 pinch of paprika powder
4 slices of Emmentaler
1 pinch of chili pepper
Oil / 8 slices of toast
Preparation:
Cover 4 slices of toast with ham and cheese and cover with the other slices of toast.
Mix the eggs, paprika, milk, nutmeg and chili together.
Heat oil in a pan.
Turn the sandwiches in the egg mixture and fry on both sides in the pan.
As soon as the cheese has melted, serve the toast.
Crab donuts
Ingredients for 4 servings:
parsley
250 g small crabs in the shell
oil
250 g flour
salt
1 tbsp butter
4 eggs
Preparation:
Bring the salted water to the boil and briefly cook the crabs.
Pass the cooking water through a hair sieve and bring to the boil in a saucepan.
Stir in butter and flour and let simmer. Then remove from the stove and stir until it cools down.
Gradually mix in the eggs and add the crabs. Let the dough rest for 15 minutes.
Heat oil in a pan. Bake small donuts from the batter in it.
Sprinkle with parsley before serving.
Fig yogurt
Ingredients for 2 servings:
Cassius syrup
500 g Greek yogurt
2 tbsp pine nuts
150 g honeycomb honey
4 fresh figs
Preparation:
Peel the figs and cut into small pieces.
