Mediterranean Diet Recipes

Mediterranean diet has been proved to be good for health with studies proving that a moderate diet of vegetable, fruits and nuts consumed can even prolong life. Mediterranean diet recipes are beneficial because they closely follow the recommended dietary plans. Following are some useful Mediterranean diet recipes:

Appetizers and Salads

Lima Bean Spread with Herbs and Cumin:

Ingredients

1 Package of frozen Lima beans
Garlic crushed and peeled (4 cloves)
Crushed red pepper (1/4 teaspoon)
Extra virgin olive oil (2 tablespoons)
Lemon juice (4 teaspoons)
Salt to taste
freshly ground pepper (as per taste)
Freshly chopped mint (1 tablespoon)
Freshly chopped cilantro (1 tablespoon)
Freshly chopped dill (1 tablespoon)

Preparation

• Take a large saucepan filled with lightly salted water and bring it to a boil. Add the lima beans and then add the garlic and the crushed red pepper. Cook the beans till they are tender. Remove the pan from the heat and let it cool.
• Now drain the beans and transfer it to a food processor. In the processor add lemon juice, oil, cumin, salt and pepper and process it till you get a smooth mixture. Put in a bowl and stir in the mint, dill and cilantro and serve.

Red Wine Risotto:

For this side dish or first course item you may use any dry red wine that is ordinarily good enough to drink.

Ingredients

Reduced sodium beef broth (4 ½ cups)
1 medium sized onion (finely chopped)
Extra virgin olive oil (2 tablespoons)
Minced garlic (2 cloves)
Italian “risotto” rice
Salt (1/4 teaspoon)
Dry red wine (1 ¾)
Tomato paste (2 teaspoons)
Parmigiano-Reggiano cheese (1 cup and finely shredded and divided)
Freshly ground pepper to taste.

Preparation

• Put the broth in a medium saucepan and let it simmer on medium high heat. After it simmers reduce the heat and let the broth steam. In a Dutch oven heat oil on medium low heat. Now add the onion and stir it for around 5 minutes. Add garlic and stir this for another 2 minutes. Once the onion becomes soft and translucent add the rice and salt.
• Now add ½ cup broth and stir. Add a splash of wine to the rice and reduce the heat so as to let the contents simmer gently. Stir from time to time until the liquid is absorbed into the rice. Add another ½ cup or broth followed by the wine and stir. Now after around 10 minutes add the tomato paste. Continue the process of adding ½ cup broth ensuring that the entire broth is added and absorbed in the rice. When that is done the rice will be creamy with just the right amount of tenderness.
• Finally remove the rice and add ¾ cup of cheese and the pepper. Serve and sprinkle the remaining ¼ cup cheese.

Main Course

Chicken and farfalle with creamy walnut sauce:

Ingredients

Walnuts (1/3 cups)
Garlic peeled (1 small)
Salt (1/4 teaspoon)
Freshly ground pepper (1/4 teaspoon)
Cayenne pepper (Pinch)
Reduced sodium chicken broth (1/4 cup)
Fresh parsley (2 tablespoon)
Lemon juice (1/2 tablespoon)
Walnut oil or extra virgin olive oil (1 teaspoon)
Chicken breast, boneless, skinless, trimmed of fat (8 ounces cut into ½ inch pieces)
Whole wheat farfalle pasta (4 ounces)
Broccoli florets (1 cup)
½ Red Bell pepper (seeded and cut in thin strips)

Preparation

• Take water in a large saucepan and let it boil. Now put together the walnuts, salt, garlic, cayenne and pepper and put it in a blender till it is finely chopped. Now blend in the broth, lemon juice and parsley till you get a smooth and creamy mixture.
• Heat some oil in a skillet that is medium in size. To this add the chicken and let it cook. Stir this.
• Cook the pasta for around 5 minutes and add the broccoli and bell pepper. Stir till the pasta and vegetables are tender. Drain and put in a pot. Add the walnut sauce or mixture and the chicken.

Mediterranean Fish fillets:

Ingredients

Extra virgin olive oil (1 teaspoon)
Dry white wine (2 tablespoons)
Onion thinly sliced (1 small)
Finely chopped garlic (1 clove)
Kalamta olives pitted and chopped (4 olives)
Dried oregano (1/8 teaspoon)
Canned diced tomatoes (1 cup)
Freshly grated orange zest (1/8 teaspoon)
Freshly ground pepper (1/4 teaspoon)
Salt (1/4 teaspoon)
Fish fillets that are firm fleshed and thick cut (8 ounces)
Preheat the oven to around 450°F.

Preparation

• Take a non-stick skillet and heat oil in it over medium high heat. Now add the onion and cook it stirring till it is light brown. Add the wine and garlic and let it simmer for around 30 seconds. Now stir in the olives, tomatoes, oregano and orange zest. Season with around 1/8 teaspoon salt and another 1/8 teaspoon pepper.
• Now add the remaining seasoning of 1/8 salt and the pepper to the fish. Add this fish to the baking dish. Add some tomato mixture on the fish and bake it uncovered till the fish is cooked in around 10 to 20 minutes. Serve with the sauce.

Desserts

Apricot Bulgur Pudding cake with Custard Sauce:

Ingredients

Chopped and dried apricots (1/2 cups)
Granulated sugar (1/3 cup)
Water (1 cup)
Freshly squeezed orange juice (1 cup)
Finely slivered orange zest (1 teaspoon)
Bulgar (1/2 cup)
2 large eggs, separated
Low fat milk (2/3 cup)
Brown sugar (2 tablespoons)
Custard sauce
Chopped toasted pistachios, salted (1/2 cup)

Preparation

• Take a medium sized saucepan and add the apricots, orange zest, orange juice and water together with the sugar in it. Bring this to a boil and then let it simmer and stir from time to time. Now stir in the bulgur and increase the heat. After boiling reduce the heat to a simmer and cook till the bulgur is tender. Remove from the heat and let it cool.
• Now preheat the over with a rack to around 350ºF
• Whisk some egg yolks in a large bowl with some milk and combine it well. Now whisk the bulgur mixture. In a medium bowl beat egg whites using a mixer until stiff peaks form. Fold in the bulgur mixture with a rubber spatula. Transfer this batter to a baking dish that is around 8 inch in size. Add brown sugar through a sieve on the batter evenly. Now place this baking dish in the roasting pan and put it in the oven. Pour hot tap water in the roasting pan till it comes around halfway up the side of the baking dish. Bake till the cake is golden and puffed in around 30 to 40 minutes.
• Remove the dish from the water and transfer to a wire rack to let it cool at the room temperature. Add custard sauce and pistachios.  

Pomegranate Poached Pears:

Ingredients

Firm Bosc pears (4 ripe pears)
Pomegranate juice (1 ½ cups)
Sweet desert wine (1 cup)
Sliced almonds (2 tablespoons)
Pomegranate seeds (1/2 cup)
Reduced fat sour cream or low fat plain yogurt (4 tablespoons)
Fresh or dried bay leaves (4 fresh)

Preparation

• Peel the pears while leaving them whole with the stems intact. Slice the base off so that the pears can be arranged upright. Place the pears on the side in a saucepan. Pour the pomegranate juice and some wine on the pears. Bring this to a simmer. Cover the saucepan and reduce the heat to a low flame till the pears are tender. Turn the pears so as to cook them evenly.
• Remove the pears and transfer them to a shallow bowl. Boil the liquid in the pan till it is reduced to around ½ cup. Toast some almonds in a dry skillet over medium low heat till they turn golden and fragrant.
• While serving spoon 1 tablespoon of sauce over a dessert plate and place a pear upright on each plate. Drizzle the remaining sauce over the pear and sprinkle the pomegranate seeds and almonds on the pears. Garnish with sour cream and bay leaf.