Feast like a holiday and reduce body fat–the Mediterranean cuisine is considered one of the healthiest in the world. If you do it right, you can enjoy flavourful food and still lose some pounds!
The mediterranean diet involves a lot of olives and olive oil, fruits and vegetables, whole grains and dairy products, fish, poultry, nuts and legumes, and has little red meat.
Ingredients: 1 chicken broken down into small pieces, 4 medium potatoes, salt, pepper, 2 lemons, rosemary, 3 cloves of garlic, 1 eggplant, 1 zucchini, 1 red pepper (yellow or red)
Preparation: salt chicken pieces with, pepper and rosemary seasoning (if no fresh rosemary branch is at hand, taste the dish with dried rosemary quite well). Place the chicken pieces in a casserole or oven mold and pour some olive oil over it.
Wash raw potatoes with the peel lengthwise into quarters. Cut vegetables into pieces and distributed together and the garlic cloves around the chicken pieces with the potato pieces.
Mix lemon juice with a dash of olive oil and pour over the ingredients. Once again all season with salt and freshly ground pepper. Roast in preheated oven at 180 ° C for about 45 minutes.
Ingredients: 200g Wholegrain penne, 3-4 zucchini, 2 red peppers, 1 tablespoon butter, 100g sheep cheese, Italian herbs
Cook pene about 12 minutes until al dente in sufficient salted water; Wash zucchini and peppers and cut into small pieces. Fry the vegetables in butter and let simmer briefly ; Season with lemon juice, herbs and spices. Mix it with noodles and serve with crumbled feta cheese!
Ingredients: 1 pc. Onion, 1 piece. Carrot, 1 pc. Zucchini, 120 g potatoes, 4 clove (s) garlic, 2 pcs. Tomatoes, 1 handful basil, 200 g white beans, 1 tablespoon olive oil, 2 pcs. Bay leaves, 2 liters vegetable stock
Preparation time in minutes: 30
Onion, carrot, zucchini, potatoes, garlic and tomatoes clean and chop. Remove from the tomato cores. Basil leaves pluck from the stalks. With the exception of beans and basil all sauté stirring in Heat olive oil. Add bay leaves. The broth pour. Cook covered for 10 minutes. Basil leaves and beans admit. Can even raise on a low heat for about 5 minutes, then season to taste strong.
Ingredients: 1 small onion, 1 red chillies (depending on the field), 50 g cherry tomatoes, 1 tbsp olive oil, 2 tsp capers from a jar, 2 tablespoons white wine, 0.5 small tin Pizztatomaten, 100 g arugula (preferably organic), salt , 1 cans of tuna in its own juice, 200g Spaghettini (very thin spaghetti; if you don´t get – take spaghetti)
Peel onion, dice finely. Chili peppers remove seeds and cut into rings. Wash and halve the cherry tomatoes.
Heat the olive oil in a pan. Onions and chili fry it. Tomato halves and capers admit and deglaze with white wine. Add canned tomatoes and let the sauce boil in the open pan for about 10 minutes over medium heat.
Cook pasta in boiling salted water until al dente. Wash arugula and chop. Drain the tuna and tease it to the sauce and heat it very briefly. Drain Spaghettini and arrange on plates with tuna and caper sauce on the rocket. Tipp: eat it with freshly grated Parmesan cheese.
Spicy grilled skewer
Ingredients: 400 g pork tenderloin, 200 g onion, 120 g red pepper, 120 grams mushrooms, 10 grams of oil, 600 g potatoes, 400 g broccoli, 2 sprigs of thyme
Cut tenderloins into small pieces and thread alternate with onion paprika and mushroom pieces on a skewer. Marinate the skewer with oil and herb salt and pepper mixture and fresh thyme.
Bake the potato slices (about 5 mm thick) in the tube with a little rosemary and salt for 20 minutes. Simmer the broccoli about 5 minutes, while the skewers grilling in the pipe. (Grill at 250 degrees about 15 minutes, turning once!)
Artichoke with red dip
Ingredients: 2 artichokes, 4 tablespoons lemon juice, 1 bay leaf, 4 tomatoes, 1 clove garlic, 1 red chili pepper, 1 teaspoon olive oil, thyme, pepper, salt
Artichoke stems unscrew or cut with a sharp jerk. Artichokes and cook in salted water with pepper, bay leaves and lemon juice about 40 minutes. Dice the tomatoes. Finely chop the garlic and chilli, fry in oil. Add tomatoes and thyme. Simmer for about 30 minutes. Drain artichokes, serve with the tomato dipping sauce. Dip leaves in the sauce.
Quinoa with lamb and lemon yogurt
Ingredients: 3 tablespoons olive oil, 2 pieces of lamb fillet, salt, freshly ground pepper, 250 grams of quinoa, 4 El black olives without stone, 60 g pistachios, 10 mint leaves, 1 bunch of parsley, 2 lemons, 1 lime, 200 g yoghurt, aluminum foil
1. In a pan heat 2 tablespoons olive oil, season lamb with salt and pepper and fry on each side two minutes. Remove lamb from the pan and let it rest for 5 minutes in aluminum foil.
2. Meanwhile, cook quinoa according to package directions.
3. Chop the olive, pistachio, mint and parsley. Mix the chopped ingredients with a wooden spoon under the warm quinoa.
4. Squeeze the lemon and the lime and mix the juice with half of yogurt. Pour the remaining juice and add olive oil over the quinoa and season.
5. Remove lamb, distribute juice via the quinoa, lamb cut and serve with quinoa and yoghurt.
Grilled, great salads and lots of fresh herbs make the Mediterranean cuisine. In selecting these recipes was a particular attention to the balance of nutrients according to the latest guidelines for lean cuisine.