Mediterranean diet has gained accolades over the years, especially because it is believed to boost heart health. Learn about the main recipes that constitute this diet.
The Mediterranean diet comprises fresh fruits and vegetables, healthy fats, legumes, cereals, nuts, and fish. Besides, instead of seasoning foods with salt, the diet recommends herbs and spices. Consequently, the diet is believed to promote heart health. Italy, Greece, and Turkey are three of the many countries that have fully embraced this diet and have had positive effects. The diet minimizes meat and sweets to a few times a month, while fish is taken twice a week. Eggs, dairy, and poultry are also eaten only a few times a week. If you would like to try the diet, here are some recipes to kickstart your healthy journey.
i. Fattoush salad
If you enjoy Middle Eastern mezes, the Fattoush salad will be a recipe of your liking. It features cinnamon and other summer ingredients, giving it a great taste you will definitely enjoy. Think about all the spices and herbs you would have in one of those traditional gardens, and find it all in the Fattoush salad. What’s more, the recipe includes lime vinaigrette, giving it a unique spicy flavor.
ii. Lemon shrimp pasta
Did you think that eating the healthy Mediterranean diet means that you must back off on pasta? Absolutely no; as long as you focus on whole-grain pasta and eat them moderately, you will still remain healthy. The lemon shrimp pasta is one such pasta you will enjoy in the heart-healthy Mediterranean diet.
iii. Bourtheto fish stew
If you are longing for something that nails taste while being pretty low in ingredients, the bourtheto fish stew takes all the accolades and stays on top of the list. Fish, especially when prepared the Greek way, results in a unique taste, and it’s something you certainly don’t want to miss out on your Mediterranean cooking. What’s more, the recipe is simple, and you need not sweat or fret to enjoy it.
iv. Cabbage stuffed with marinated cod
Cabbage stuffed with marinated stuff is a typical recipe in the Mediterranean diet, and many enjoy it. Preparing the recipe takes one and a half days (about 36 hours) of soaking the cod, meaning that the process is pretty time-intensive. However, the end result is great, especially because you end up with a recipe full of flavor.
v. Tabbouleh
The Mediterranean diet is all-encompassing and includes recipes that can be enjoyed on their own or as side dishes. For instance, tabbouleh, a recipe prepared by mixing herbs and spices and sprinkling lemon juice can be served as a side dish with fish or falafel and can also be enjoyed as a wholesome meal. At first, it was primarily associated with Syria but has now popularized and is featured in the Mediterranean diets.
vi. Hummus
Hummus is a healthy meal in the Mediterranean diet, and many enjoy it because of its nutritional worth. Preparing it takes many things, including citrus fruit, typically lemon, legumes like chickpeas, and tahini as the key ingredients. Of course, many other side ingredients are used, resulting in the unique nutritional profile it possesses. What’s more, hummus has multiple uses and can serve as a vegetable dipping, filling, or salad dressing.
vii. Lentil soups with greens
If you want to enjoy the real Mediterranean recipe, get used to using fresh vegetables and fruits instead of frozen ones. Lentil soup with greens is one of the simplest recipes in the Mediterranean diet that you will enjoy without sweating or fretting. Can you source fresh spinach, Brussels sprouts, or spinach? Combine any of these veggies with lentils soup, and you will be in for a healthy recipe whose preparation only takes a few minutes.
viii. Barbunya pilaki
As mentioned earlier, the Mediterranean diet comprises all-encompassing foods and can serve as a main course when eaten on their own or as a side dish. Barbunya pilaki is one such recipe that serves as a whole meal on its own when hot and as a side dish when cold. What’s more, it does not take a lot of effort to prepare the recipe; and you only need to boil borlotti beans in advance and let them cool. Once done, other ingredients like parsley (ginger, coriander, caraway seeds, etc.), tomato, and others are mixed with the cold beans and mixed for homogeneity.
ix. Eggplant Frittata
Are you expecting friends over the weekend and want something to crunch with them? The eggplant frittata is a recipe that will fit this purpose and will require only a short time for preparation, typically less than an hour. The ingredients for this recipe include cheese, which despite being high quality, must be used moderately to avoid taking in a lot of saturated fats.
x. Tsigareli
The Mediterranean diet is specifically cherished because it comprises whole meals and fibers, which add value to the body. Tsigareli is a famous Mediterranean diet that incorporates several greens, tomatoes, onions, herbs, and spices of one’s preference and liking. Like many other Mediterranean dishes, it’s easy to prepare tsigareli, and as you take it, you will be adding nutritional gems to your body.
xi. Spanakorizo
If you fancy Greek cuisines and visit Greek restaurants more often, you might have come across spanakorizo. This is spinach rice and is close to spanakopita, only that the latter has butter phyllo dough, which spanakorizo does not have. If you want to prepare it, ensure that you have rice, spinach, dill, onions, and mint ready. Some people add Greek yogurt, and it makes such a great topping to the recipe.
xii. Calamari salad
Calamari salad is a popular recipe from Frutto Della Passione and is enjoyed by many coastal cuisine-loving guys. All you need for the meal is fresh calamari, which need not be fried. However, garlic, onions, salt, and white wine come in handy, and you can mix them well for wonderful seasoning.
Conclusion
The Mediterranean diet is a unique diet that encourages plant-based recipes. Herbs, vegetables, fruits, legumes, spices, and fish form the core of the diet, while eggs, poultry, and dairy are limited to a few days a week. Moreover, red meat is discouraged and is only taken a few times a month. This article contains the top Mediterranean diet recipes you would like to try and keep healthy.
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