Editors of Adams Media - The 50 Best Mediterranean Diet Recipes. Tasty, Fresh, and Easy to Make!

The 50 Best
Mediterranean Diet Recipes Tasty, fresh, and easy to make! Adams Media, a division of F+W Media, Inc. Avon, Massachusetts Contents Introduction The Mediterranean region is known for its beauty, diversity, the variety of fish that come from the sea, and the diet that takes its name from the region. The region encompasses the countries that ring the Mediterranean Sea. On the north side of the sea are Albania, Bosnia-Herzegovina, France, Greece, Italy, Malta, Monaco, Serbia, Slovenia, and Spain. The southern part of the region includes Algeria, Cyprus, Egypt, Israel, Lebanon, Morocco, Libya, Palestinian Authority, Syria, Tunisia, and Turkey. Despite the wide range of countries that comprise the Mediterranean region, when the Mediterranean diet is referenced the most common countries discussed include Spain, southern France, Italy, Greece, the isle of Crete, and the Middle East.

When reviewing the diets in these countries there are differences in what constitutes the Mediterranean diet, but the common factors are the same: a focus on whole grains, fruits, vegetables, and fish. The Mediterranean diet has been enjoyed for centuries, but within the last sixty years it has been the subject of much interest. People in the southern Mediterranean countries tend to have less heart disease, even though they consume more fat than many dietary guidelines recommend. In addition, a core element of diet in many of the Mediterranean countries is the consumption of wine. These two factors together seem to contradict the concept of healthful eating, but for people in the Mediterranean they are a part of life. Another factor that characterizes the diet is the use of oils, nuts, and seeds.

The use of oils, in place of animal fats, seems to provide not only more healthy fats but also provides a variety of phytonutrients, which help in the prevention of disease. As you experiment, create, and most importantly taste these fifty recipes, think about the excitement new foods can provide and enjoy! Cheese Saganaki You may see this cheese flamb at a Greek restaurant. Dont try that method at home leave it to the pros! Serves 4 Ingredients pound Greek Kefalotyri cheese (or Italian Pecorino) 2 tablespoons all-purpose flour 2 tablespoons extra-virgin olive oil 1 lemon

1. Slice cheese into " thick slices.
2. Put flour in a clear plastic bag. Wet cheese slice under running tap, shake off excess water, and drop into bag.
3. Heat olive oil in shallow pan on medium-high heat.
4. Heat olive oil in shallow pan on medium-high heat.

   When oil is hot, place cheese in pan; cook until cheese starts to melt along bottom edge.

5. Carefully turn slice over; cook to melting point again. Remove when golden, repeat with remaining cheese, sprinkle with lemon juice, and serve immediately.

Can I Interest You in an Appetizer? Whether its tapas at one end of the Mediterranean, or mezes at the other, there is no mistaking the popularity of numerous small dishes as an entre among the nations that live in and along the shores of Earths Middle Sea. Kalamarakia (Calamari Rings) Dont neglect these treats while they are cooking; calamari rings that have cooked too long can become rubbery.

Put flour and corn flour in clear plastic bag; shake to mix thoroughly.

Put flour and corn flour in clear plastic bag; shake to mix thoroughly.

Add squid; shake in flour to ensure a complete coating.

Heat oil in frying pan over medium heat. Make sure to use enough oil to completely immerse rings for frying.

Loop some floured ring segments over the handle of a wooden spoon, until you have a good batch for frying; add rings to oil one by one in a clockwise fashion until pan is full. Keep an eye on the time at the 2 minute mark, start removing rings in clockwise order from your starting point in the pan.

Place cooked rings on plate lined with paper towels to drain until all squid has been cooked.

Serve immediately. Be sure to sprinkle the fried calamari liberally with fresh-squeezed lemon juice and serve it with either scorthalia or tzatziki.

Sfougato (Aegean Omelette) Eggs only for breakfast? Not in the Mediterranean diet! Serve this meal in the morning, afternoon, or even for dinner. Its very common for Greeks to have eggs anytime! Serves 4 Ingredients 1 cooking onion, finely diced 4 tablespoons all-purpose flour cup bread crumbs 2 tablespoons fresh mint, finely chopped cup crumbled Greek feta cheese Salt and pepper to taste 1 tablespoon dried thyme 68 eggs 2 tablespoons extra-virgin olive oil

1. In mixing bowl, add onion, flour, bread crumbs, mint, cheese, salt, pepper, and thyme; mix well.
2. In separate bowl, add eggs; beat well.
3. Add olive oil to large frying pan; heat to medium-high.

   When oil is hot, add eggs to cheese and bread crumb mixture; combine well then pour into pan.

4. Using wooden spoon, stir until thickened; cook one side 45 minutes. Flip it, turn down heat to medium, and cook for another 45 minutes, until done.
5. When omelette is cooked, turn off heat and place pan in oven preheated to 350F for 5 minutes. Serve immediately.

Stuffed Grape Leaves A traditional staple on any Mediterranean plate, these treats are also known as dolmades .

Yields about 28 pieces Ingredients 30 medium-sized grape leaves cup extra-virgin olive oil 2 onions, diced 1 cup white/Italian style/Arborio rice cup fresh parsley, chopped cup fresh mint, chopped cup fresh dill, chopped cup pine nuts 1 teaspoon dried oregano Salt and pepper cup water Juice of 2 lemons

1. Blanche grape leaves in boiling water until soft; remove from pot and set aside to drain.
2. In frying pan, add 2 tablespoons olive oil; saut diced onions until soft. Add rice, parsley, mint, dill, pine nuts, oregano, salt, and pepper along with cup water. Cook over medium heat until water is absorbed, about 810 minutes or so; remove from heat.
3. Place a grape leaf shiny-side down on flat surface. Put teaspoonful rice mixture in center; fold two sides of leaf inward.

   Roll up bottom edge to complete small package. Set aside on plate; use up filling using as many leaves as required.

4. Line bottom of deep pan with any remaining leaves; place dolmades closely packed in pan, layering as necessary. Place plate on top of dolmades to prevent them from opening/floating.
5. Add enough boiling water to cover pan contents completely. Pour in lemon juice and remaining olive oil, cover and cook over low heat 30 minutes.

   Drain any remaining water from pot; set aside to cool slightly before removing. Serve at room temperature and garnish with olive oil and lemon slices.

Amaranth Salad If you cant find amaranth at your grocery store, you can substitute Swiss chard or arugula. Serves 4-6 Ingredients Tender amaranth leaves and shoots (no stalks), a large bunch Dried Greek oregano Salt and pepper to taste Greek extra-virgin olive oil Wine vinegar

1. Add amaranth leaves and shoots to pot; boil 58 minutes, until leaves are a dark green color and shoots are noticeably tender. Remove from pot and place in colander; run under cold water and set aside to drain 15 minutes.
2. Serve with a sprinkling of dried Greek oregano and salt and pepper and drizzle with olive oil and wine vinegar.

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