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Article Published on: 16 MAY 2023 | www.demodemagazine.com
Mediterranean cuisine is one of the healthiest and most delicious cuisines in the world. It is based on the traditional foods and cooking methods of the countries that surround the Mediterranean Sea, including Spain, France, Italy, Greece, Turkey, and the Middle East. The Mediterranean diet is rich in fruits, vegetables, whole grains, nuts, seeds, and healthy fats like olive oil and fish.
Here are five healthy and delicious Mediterranean recipes that you can try at home:
Greek Salad
Greek salad is a classic Mediterranean dish that is refreshing, healthy, and easy to make. To make a Greek salad, you will need:
1 head of lettuce
1 cucumber
1 red onion
1 green pepper
1 red pepper
2 tomatoes
1/2 cup of Kalamata olives
1/2 cup of crumbled feta cheese
1/4 cup of olive oil
2 tablespoons of red wine vinegar
1 teaspoon of dried oregano
Salt and pepper to taste
To make the salad, wash and chop the lettuce, cucumber, onion, peppers, and tomatoes. Mix the vegetables in a large bowl with the olives and feta cheese. In a separate bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper. Pour the dressing over the salad and toss to coat. Serve immediately.
Mediterranean Grilled Chicken
Mediterranean grilled chicken is a healthy and flavorful dish that is perfect for summer barbecues. To make Mediterranean grilled chicken, you will need:
4 boneless, skinless chicken breasts
1/4 cup of olive oil
1/4 cup of lemon juice
1 tablespoon of dried oregano
1 tablespoon of dried thyme
1 teaspoon of garlic powder
Salt and pepper to taste
To make the marinade, whisk together the olive oil, lemon juice, oregano, thyme, garlic powder, salt, and pepper in a bowl. Place the chicken breasts in a shallow dish and pour the marinade over the chicken. Cover the dish with plastic wrap and refrigerate for at least 30 minutes or overnight. Preheat the grill to medium-high heat. Remove the chicken from the marinade and discard the marinade. Grill the chicken for 6-7 minutes on each side or until cooked through. Serve with a side salad or grilled vegetables.
Shakshuka
Shakshuka is a popular Middle Eastern breakfast dish that is healthy and delicious. To make Shakshuka, you will need:
1 tablespoon of olive oil
1 onion, chopped
2 cloves of garlic, minced
1 red bell pepper, chopped
1 can of diced tomatoes
1 teaspoon of cumin
1 teaspoon of paprika
Salt and pepper to taste
4 eggs
Fresh parsley or cilantro for garnish
Heat the olive oil in a large skillet over medium heat. Add the onion and garlic and cook for 2-3 minutes until softened. Add the red pepper and cook for another 2-3 minutes until softened. Add the diced tomatoes, cumin, paprika, salt, and pepper to the skillet and stir to combine. Simmer for 10-15 minutes until the sauce has thickened.
Make four wells in the sauce and crack an egg into each well. Cover the skillet and cook for 5-7 minutes until the eggs are set. Garnish with fresh parsley or cilantro and serve hot.
Ratatouille
Ratatouille is a traditional French dish that is healthy, vegetarian, and delicious. To make Ratatouille, you will need:
1 onion, chopped
2 cloves of garlic, minced
1 eggplant, chopped
1 zucchini, chopped
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 can of diced tomatoes
1 teaspoon of dried thyme
Salt and pepper to taste
2 tablespoons of olive oil
Fresh parsley for garnish
Heat the olive oil in a large skillet over medium heat. Add the onion and garlic and cook for 2-3 minutes until softened. Add the eggplant, zucchini, and bell peppers to the skillet and cook for 10-15 minutes until the vegetables are softened. Add the diced tomatoes, thyme, salt, and pepper to the skillet and stir to combine. Simmer for another 10-15 minutes until the sauce has thickened. Garnish with fresh parsley and serve hot.
Grilled Mediterranean Vegetables
Grilled Mediterranean vegetables are a healthy and easy side dish that can be served with any Mediterranean meal. To make grilled Mediterranean vegetables, you will need:
1 eggplant, sliced
2 zucchinis, sliced
1 red onion, sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1/4 cup of olive oil
2 tablespoons of balsamic vinegar
1 teaspoon of dried oregano
Salt and pepper to taste
Preheat the grill to medium-high heat. In a large bowl, whisk together the olive oil, balsamic vinegar, oregano, salt, and pepper. Add the sliced vegetables to the bowl and toss to coat. Grill the vegetables for 5-7 minutes on each side or until tender and charred. Serve hot or at room temperature.
In conclusion, Mediterranean cuisine is not only delicious but also very healthy due to the abundance of fresh fruits, vegetables, whole grains, and healthy fats. These five recipes are easy to make and can be a great way to incorporate the Mediterranean diet into your lifestyle. Bon appétit!