Mediterranean Diet Recipes

The Mediterranean Diet, with its many different regions, offers a wide variety of Mediterranean foods. As a consequence, Mediterranean recipes can vary quite significantly with local ingredients. This is one of the main reasons that recipes for the Mediterranean diet can have the same name but feature different herbs, fruits or vegetables.

You can use these Mediterranean diet recipes in much the same way. If you can't obtain some of the more exotic fruits, vegetables, or herbs, substitute with local ingredients. Just remember not to substitute extra virgin olive oil with other fats or oils (like suet, butter or lard), and always use grains that are as unprocessed as possible.

Don't forget that in a Mediterranean style diet lunches and dinners are accompanied with salads, and whole grain breads, which are never eaten with butter or margarine. The Mediterranean diet philosophy is that meals are very social events and should be shared with friends and loved ones.

Grab some friends and start cooking. I hope you enjoy these recipes for Mediterranean Diet.

Feta and Baked Eggplant Dip.

Can be made up to 2 days ahead.

This is a very traditional Mediterranean recipe which originates from Greece. Can be served with pita bread, or any crispy bread.

Prep Time: 40 minutes

Ingredients to make 12 individual serves:

* 1 medium eggplant, weighing about 1 pound
* 1/4 cup extra virgin olive oil
* 2 Tabspns lemon juice
* 1/2 cup red onion, finely diced
* 1/2 cup feta cheese, crumbled, try for Greek
* 1 small pepper (or red capsicum) finely diced
* 1 Tabspn parsley, finely chopped
* 2 Tabspn fresh basil chopped
* 1/4 tspn cayenne pepper
* salt and pepper to taste

Instructions:

* Preheat oven
* Line a baking pan, or spray with olive oil. Place eggplant on pan. Use a knife or fork to add stem holes to eggplant. Grill the eggplant turning regularly, until the skin is well done and the vegetable is soft. Remove from heat and allow to cool.
* Once eggplant is cool, cut open and scrape out cooked flesh. Add to bowl with lemon juice immediately. Add olive oil and stir until absorbed.
* Stir in all pother ingredients. The dip is meant to be chunky.

Easy Vegetable Paella.

Prep time: 20 minutes
Cooking time: 50 minutes

Ingredients to serve 4:

* 100g or 4 oz broad beans (baby fava beans) washed
* 4 artichokes
* 200g or 1/2 lb cauliflower chopped into florets
* 1 red pepper (or capsicum)
* 1/2 leek
* 1 zucchini
* 1 carrot
* 1 tomato
* 3 cloves garlic
* 7 Tabspn or 100 ml extra virgin olive oil
* 1 teaspn ground paprika
* 8 cups or 2 l chicken stock
* 1 1/2 cups or 350g rice, such as Bomba (or whatever is available locally).

Cooking Instructions.

* Trim artichokes and cut into pieces. Trim the beans.
* Peel and chop garlic.
* Peel tomato, cut into 4's and remove the seeds.
* Cut all the remaining vegetables into pieces that are 2 inches or 4cm in length.
* Heat the oil in a suitable pan. Combine all the vegetables and saute in oil.
* Add the paprika, stir constantly for about 5 minutes.
* Once vegetables have browned, add rice and stir until the grains are transparent.
* Add chicken stock and bring to boil.
* Simmer gently for about 20 mins, all the while stirring.
* Place paella in the oven for 8 minutes
* Serve hot.

Use whatever vegetables are in season.

Traditional Mediterranean recipes would use a selection of the following vegetables: artichokes, beans, cabbages, carrots, peppers, eggplants, leeks, onions, potatoes, zucchini, and tomatoes. This is a Mediterranean diet recipe that can have vegetable ingredients easily substituted for others according to personal preference and available selection.

Shrimp and Vegetable Tortilla.

Prep time: 30 minutes
Cooking time: 40 minutes

Ingredients to serve 6:

* 8 oz or 200g onions
* 2 1/4 lb or 1kg potatoes (the larger the better)
* 2 small zucchini, or see notes below for substitution
* 4 Tabspn or 60 ml extra virgin olive oil
* 10 eggs, whisked by hand with a fork for at least 10 minutes
* 1 cup or 200 g shrimp, already cooked
* salt and pepper to taste

Cooking Instructions:

* Peel onions and potatoes.
* Cut zucchini and onion into 3/4 inch or 2cm cubes
* Heat 1 Tabspn olive oil and fry the potatoes
* Add onions and stir well. Cover, simmer gently for 15 minutes.
* Add zucchini, cook uncovered for another 15 minutes. Then drain the vegetables into a sieve and set aside.
* Peel and half the cooked shrimps. Add the vegetables, shrimp, and whisked eggs. Stir well.
* Use a deep pan to heat the remaining oil. Add the mix, smoothing the surface. Fry uncovered over a high heat for about 5 minutes.
* When tortilla starts to set, place a plate on the top. remove from heat and turn tortilla onto the plate. Place tortilla back onto pan other side up.
* Cook over low heat for another 5 minutes. Serve warm.

The tortilla will double in size as it is setting.

In the Mediterranean, a tortilla is closely related to a Western omelet. This Mediterranean meal is traditionally a popular picnic addition. This tortilla would be fabulous for lunch or dinner, served with a Mediterranean salad.

You can substitute the zucchini with tomatoes, mushrooms, or eggplant.

Baked Mediterranean Fish.

Prep Time: 30 minutes
Total Time: 45 minutes

Ingredients to Serve 2:

8 ounces thick-cut, firm-fleshed fish fillets, such as salmon or tuna.
1 teaspn extra-virgin olive oil
2 Tabspns dry white wine
1 small onion, thinly sliced
1 clove garlic, finely chopped
1 cup canned diced tomatoes
4 Kalamata olives, pitted, and chopped
1/8 tspn freshly grated orange zest
1/8 tspn dried oregano
1/4 teaspoon freshly ground pepper, divided
1/4 teaspoon salt, divided

Instructions:

* Preheat oven to 450 deg F.
* Using medium to high heat, heat olive oil in medium non-stick pan. Add onion, stir often, for 2-4 minutes, until lightly browned.
* Add garlic and wine and simmer for 30 seconds. Add olives, tomatoes, orange zest and oregano, stir. Season with half of the salt and pepper.
* Season fish with the remaining salt and pepper. Place fish in single layer in appropriate baking dish. Spoon the sauce over the fish.
* Bake, uncovered, for about 10-20 minutes, until the fish is just cooked all the way through. Divide fish in half and serve with the sauce from the baking pan. Serve with withcous cous, salads, or steamed vegetables.

A Mediterranean Diet menu should ideally have 2 serves of fish weekly. Many of the health benefits derived from a traditional Mediterranean diet have been attributed to the Omega 3 fish oils which are to be found in oily fish from cold waters such as tuna, salmon, mackerel, anchovies and herring.

This healthy Mediterranean recipe ensures that the fish does not dry out in the cooking process. The ingredients make for a flavorsome sauce. Those wanting even more Mediterranean ingredients could also add sun dried tomatoes, capers, or marinated peppers.

Greek Cous Cous Salad.

Total Time: 25 minutes.

Ingredients to Serve 4:

1 cup boiling water
2 tspns extra-virgin olive oil
1/2 cup whole-wheat couscous

1 medium cucumber, peeled and chopped
2 medium tomatoes, chopped
1/2 cup crumbled feta

2 Tabspns finely chopped fresh dill
3 Tabspns lemon juice

Instructions:

* Stir cous cous into boiling water in small saucepan. Return to boil, then reduce to a very low simmer, covered for 2 minutes.

* Remove from heat, leave standing, covered for 5 minutes. Then stir with a fork to fluff.

* Place all other chopped ingredients into a salad bowl, add cous cous, and stir to combine.

Recipes for a Mediterranean Diet will often include the grain couscous, or cous cous. This can be a great addition to any Mediterranean meal as the cous cous is very filling. Mediterranean salad recipes are famous for including such tasty morsels as feta cheese and and fresh herbs.

Mediterranean Salad.

Total Time: 20 minutes

Ingredients to Serve 4:

Colorful lettuce leaves, torn as desired.
1 cup diced seedless cucumber (1/4 medium)
2 medium tomatoes, seeded and diced

1/4 cup Kalamata olives, pitted and coarsely chopped
1/4 cup coarsely chopped fresh parsley
1/4 cup chopped scallions
1 Tabspn white-wine vinegar
2 Tabspn extra-virgin olive oil
Salt and freshly ground pepper, to taste

Instructions:

* Combine lettuce leaves, cucumber, tomatoes, olives, parsley, scallions, vinegar, oil, salt and pepper in a medium bowl; toss gently to mix.

* Note: This salad is best served within 1 hour of making.

When considering meal ideas for Mediterranean Diet, the large presence of salads should not be overlooked. This delicious Mediterranean salad includes many folk's most favorite Mediterranean foods. You may notice in many Mediterranean salad recipes that extra virgin olive oil is used extensively instead of salad dressings. Indeed, extra virgin olive oil mixed with a little fresh lemon juice is a real taste sensation.

Spinach With Pine Nuts.

Total Time: 15 minutes

Ingredients.

2 teaspns extra-virgin olive oil
2 cloves garlic, minced
1 Tabspn pine nuts
2 Tabspn raisins
1 10-ounce bag fresh spinach with stems removed (Baby spinach not recommended for this recipe.)
2 teaspoons balsamic vinegar
1/8 teaspoon salt
1 tabspn shaved Parmesan cheese
Freshly ground pepper to taste

Instructions:

* Heat olive oil in a large non-stick pan over medium-high heat.

* Add garlic, pine nuts and raisins, cook, stirring, about 30 seconds, until fragrant.

* Add spinach and cook, stirring, about 2 minutes, until just wilted.

* Remove from heat; stir in vinegar and salt. Serve immediately, sprinkled with grated pepper and Parmesan.

This easy, healthy Mediterranean Diet recipe encompasses many traditional aspects of a Mediterranean diet menu. Spinach, extra virgin olive oil, garlic, and pine nuts are all excellent and tasty ingredient examples of Mediterranean diets.

Chorba. Moroccan Lamb and Vegetable Soup.

Prep time: 10 minutes
Cooking time: 90 minutes
Ingredients to make about 12 cups (enough for 6):

1 medium onion, finely diced
2 Tabspoons extra-virgin olive oil
2 teaspoons ground turmeric
1 pound lamb stew meat (shoulder or leg), trimmed and cut into 1/2-inch cubes
1 14oz can diced tomatoes
6 cups reduced-salt beef stock or water
2 carrots, diced
2 small turnips, peeled and diced
2 stalks celery, leaves included, thinly sliced
1 large zucchini, peeled and cut into 1/4-inch dice
Pinch of saffron threads
12 sprigs flat-leaf parsley, plus more leaves for garnish
8 sprigs fresh cilantro, plus more leaves for garnish
2 ounces, or 1/2 cup, angel hair pasta broken into small pieces
1-2 teaspoons salt
1/2 teaspoon freshly ground pepper

Instructions:

* Heat the olive oil in a big saucepan. Add turmeric and onion, stir until well coated. Add lamb and cook, for about 5 minutes until the onion is tender. Sit occasionally.

* Add stock, all the vegetables excepting the zucchini, and the tinned tomatoes, including the juice. Tie up the cilantro and parsley with string and add to soup mix. Bring to boil. Cover and reduce to simmer. Cook until meat is tender, about 50 minutes.

* Add zucchini, cover and cook for another 10 minutes.

* Add pasta and cook until "al dente". The cooking time will depend on the sort of pasta you are using.

* Remove the tied up parsley and cilantro.

* Serve with warm crusty bread and olive oil. Garnish soup with extra parsley and cilantro if desired.

** Note that in true Mediterranean meals, breads are very high in grains and not too processed. Butter or margarine is not used on bread. Instead it is traditional to use extra virgin olive oil to moisten bread.

Those looking for easy Mediterranean recipes will find Mediterranean soups a breeze. Mediterranean soup recipes are heavy on seasonal fresh vegetables and fresh herbs. The addition of meat to a Mediterranean soup is optional. A traditional Mediterranean diet features fish at least twice weekly, poultry semi-regularly, and red meatinfrequently. Many Mediterranean soups will feature either lamb or chicken as the meat ingredient.

Greek Yogurt Cheesecake With Figs.

This cheesecake is a great example of a traditional Mediterranean dessert, featuring Greek yogurt, and figs soaked in the Greek liquor Ouzo. Ouzo has a distinctive aniseed taste.

Preparation time: 40 minutes
Cooking time: 1 hour, plus another 2 hours to cool.

Ingredients:

Pie Base:
1/3 cup walnuts, halved
4 oz, or 15, plain Melba toasts
2 Tabspns sugar
2 Tabspns extra virgin olive oil

Cheesecake Filling:
1 cup sugar
14 ounces reduced-fat cream cheese, Neufchatel
7 large egg whites
2 1/2 cups low-fat or nonfat plain Greek yogurt
1 teaspn cinnamon

Topping:
2 cups warm water
16 whole dried figs
1/2 cup ouzo, or any liqueur that you prefer
2 rose geranium leaves, plus extra for garnish if preferred
1 3-inch strip orange zest
1 cinnamon stick
1/2 cup sugar

Instructions:

* Crust: Preheat oven to 325 deg F. Spray base of spring-form pan with cooking oil. Use a double layer of foil to coat the bottom and outside of pan. Heat the 2 cups of water.
* Add walnuts and Melba toast to food processor, mix should resemble fine crumbs. Place in bowl and add oil and sugar. Mix until moist evenly. Press crumbs into base of pan. Bake about 10 minutes until lightly golden brown. Cool to room temperature, allow about half and hour.

* Cheesecake Filling: Beat sugar and cream cheese until smooth. Add egg whites, cinnamon, and yogurt, and beat until blended well. When crust has cooled, pour in filling.
* Place spring-form pan containing cheesecake mix in baking pan. Add boiling water to baking tray until the depth is 1 inch up the outer side of the spring-form pan.
* Bake for about 45 mins in the middle of the oven. The cheesecake should be set on the outer edges but still wobbly in the middle. At this point turn off the oven and leave cheesecake in the oven with the door slightly open for another 60 minutes. Then cool for another hour on a cooling rack.

* Fig Topping: Cover figs with warm water in a small bowl. Soak for 1 hour. This can be done while cheesecake is baking.
* Strain figs, saving the water used for soaking. Place strained water and ouzo into a medium saucepan. Over a high heat bring to boil. Add figs, orange zest, cinnamon stick and rose geranium leaves. Lower the heat and continue to cook for about 15 minutes, until the figs are swelled and the sauce is syrupy.
* Remove figs and set aside to cool. Stir in sugar, and on a gentle simmer cook for 15-25 minutes until liquid has reduced by half. Discard orange zest, leaves, and cinnamon stick. Chop the figs and return to the syrup.

* To serve: remove the sides from pan. Each cheesecake slice should be topped with fig sauce and additional leaves, if preferred.

* This cheesecake is also delicious served with seasonal fresh fruits.

Mediterranean dessert recipes rely heavily on fresh fruits, dried fruits such as figs, dates and raisins, and often use honey as a sweetener. Mediterranean desserts do not tend to favor ice creams the way Western style desserts do. A simple Mediterranean dessert would be fresh seasonal fruits, perhaps served with Greek style yogurt, or ricotta cheese. Fruits are often marinated in local Mediterranean dessert wines or liquors.

Here are some more Mediterranean recipes in these videos which show you the preparation...

Zuchinni Recipe (a favourite)	Bruschetta
Falafel	Dolmas
Greek Salad	Moussaka (with Kangaroo mince)

This link takes you back to the home page of my down-loadable guide on the Mediterranean diet.