Easy Mediterranean Diet Recipes

Easy Mediterranean diet recipes basically consist of the organization of groups of food in a Pyramid that shows the monthly, weekly and daily intake typically consumed in the traditional Mediterranean countries. This is a diet containing less fat and more complex carbohydrates that highly contributes to the prevention of heart disease, diabetes, obesity, high cholesterol, high blood pressure, and other illnesses.

easy mediterranean recipes for beginners

Mediterranean diet differs from country to country that surrounds the Mediterranean Sea. So it is a diet guide specific to the region not to any one particular country. The basic food groups remain almost the same even though recipes differ.

THE DIET IS DIVERSE AND ALLOWS FOR TASTE AND CREATIVITY WHICH IS OFTEN LACKING IN MOST OTHER DIETS.

THESE ARE SOME OF THE BASIS OF THE MEDITERRANEAN DIET:


  • Extensive intake of unprocessed foods and wherever possible, fresh herbs, vegetables and fruits
  • Extensive intake of bread and cereals, potatoes, beans, nuts, and seeds.
  • Olive oil is used as the only fat component. (Source of mono-unsaturated fat) Mono-unsaturated fat doesn't raise blood cholesterol levels the way saturated fat does.
  • Wine is acceptable in low quantities. 1 to 3 glasses per day, more often red wine, preferably with meals. Typically 2 glasses for males and 1 glass for females.
  • Low to moderate amounts of cheese and yogurt daily, low fat and non-fat preferably.
  • Some dairy products, goats milk (feta), fish and even poultry are consumed in sparing to moderate amounts, and even some red meat. Poultry and fish are consumed moderately on a weekly basis. Recent research indicated that fish is favored over poultry in the Mediterranean diet.
  • Eggs are consumed in low to moderate amount say 1 to 4 eggs a week.
  • Daily dessert is typically fruit and sweetener is most often honey.
Regular physical activity or Daily Exercise: This could be in form of walking, swimming, house cleaning, soccer, hiking, scuba diving, skiing, surfing, yard work, rollerblading, dancing, weight lifting, love-making etc.


MEDITERRANEAN DIET RECIPE

PASTA WITH SPINACH AND SHRIMP. TRADITIONAL RECIPE FROM PALERMO

Spinach and Shrimp are cooked together with the Pasta.

Serves: 4
Time:20 minutes

8 oz. Penne, Mostaccioli or other medium pasta shape, uncooked.
1 cup plain, non-fat yogurt.
1/2 cup crumbled feta cheese.
2 cloves garlic, minced.
1 tbsp. chopped fresh dill or 1 tsp. dried dill.
1/2 tsp. freshly ground black pepper.
12 oz. medium frozen shrimp, thawed.
1 10-oz. package frozen chopped spinach, thawed.
Salt to taste.

Prepare pasta according to package directions. While the pasta is cooking, stir together the yogurt, feta cheese, garlic, dill and pepper in a large mixing bowl.

Two minutes before the pasta is done, stir the shrimp and spinach into the pot with the pasta, then cook for two minutes. Drain the pasta, shrimp, and spinach thoroughly. Stir into the yogurt mixture and season to taste with salt and pepper, serve immediately.

This is a collection of easy Mediterranean diet recipes especially for vegetarians and those on a strict diet.
Easy Mediterranean Diet Recipes Easy Mediterranean Diet Recipes Reviewed by Debby Peters on November 21, 2017 Rating: 5
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