mediterranean diet

Giving salad a Mediterranena DIet Meal Makeover with this Vibrant Raspberry Walnut Salad and tips for creating mediterranean diet dishes.

Vibrant Raspberry Walnut Salad

kale

cucumber (chopped)

raspberries

walnuts (chopped)

sunflower seeds

tbsp crumbled feta

We like to finely chop the kale in a food processor for this salad, however this step is optional. If you prefer, you can simply just use torn/chopped or baby kale leaves as is. Place chopped kale in a large bowl

Add chopped cucumber, raspberries, walnuts, sunflower seeds, and feta to salad. Mix to combine

Drizzle an olive oil based dressing of your choice. We love this Simple Lemon Vinaigrette recipe - https://thedomesticdietitian.com/the-best-vinaigrette-recipe/

A hearty vegan black eyed pea stew recipe with tomatoes, greens, and lemon that&#x27;s easy to make on the stove, Instant Pot, or slow cooker. This Greek-inspired Mediterranean black eyed pea stew is hearty, warming, and healthy and can be made with dried or canned beans. Enjoy thinned out with broth like soup or stew, or scoop out with a slotted spoon.

Black Eyed Peas with Greens

extra virgin olive oil, divided

large white or yellow onion, chopped

garlic cloves,

(15 tomatoes

oregano

sea salt

pepper

vegetable broth

baby spinach kale

red pepper flakes (optional)

lemon,

Italian flat leaf parsley

Add 1-2 tablespoons of the olive oil to...

Add 1-2 tablespoons of the olive oil to a soup pot. Sauté onion over medium heat until softened, about 7 minutes. Add the garlic and sauté another minute longer. Add the tomatoes, oregano, salt and pepper, broth, and drained soaked beans.

Bring to a simmer and cook, partially covered,...

Bring to a simmer and cook, partially covered, until beans are tender, about 40 minutes. Simmer uncovered to thicken, or add more broth or water as needed to thin.

Stir in the spinach until wilted. Season with...

Stir in the spinach until wilted. Season with a few squeezes of the fresh lemon juice, the remaining olive oil, and more salt and pepper to taste.

Serve immediately garnished with parsley.

Serve immediately garnished with  parsley.

Select sauté (medium) and add 1-2 tablespoons of...

Select sauté (medium) and add 1-2 tablespoons of the olive oil. Sauté onion over medium heat until softened, about 5 minutes. Add the garlic, salt, pepper, and oregano and sauté another minute longer.

Add 2 cups of broth and scrape up...

Add 2 cups of broth and scrape up any bits stuck to the bottom. Add the drained (soaked) beans, then tomatoes. Do not stir.

Lock the lid, with valve set to sealing....

Lock the lid, with valve set to sealing. Set to manual (high pressure) mode for 3 minutes. Naturally release the pressure for 15 minutes, then quick release the remaining pressure.

Carefully remove the lid. Check that the beans...

Carefully remove the lid. Check that the beans are tender. If not, select "saute" mode and simmer until tender. Stir in the spinach until wilted. Season with a few squeezes of the fresh lemon juice, the remaining olive oil, and more salt and pepper to taste.

https://mediavine-res.cloudinary.com/video/upload/v01n4lqh6gwuptoury5y.mp4

A healthy vegan black eyed peas recipe with tomatoes, greens, and lemon that's easy to make on the stove or Instant Pot. Greek Mediterranean black eyed peas can be made with dried or canned beans.

Black Eyed Peas

Cool, creamy, light and refreshing traditional Mediterranean tzatziki--a cucumber yogurt sauce perfect for adding to wraps, salads, or used as a dip.

Tzaziki (Cucumber Yogurt Sauce)

plain Greek yogurt (I used 0% fat Fage)

garlic

cucumber,

lemon (3-4 tablespoons of lemon juice)

olive oil

black pepper

dill, dill

1. Slice cucumber in half long ways. Use...

1.	Slice cucumber in half long ways. Use a spoon to scrap the center of the cucumber and remove seeds. Use a grater to shred cucumber. Place shredded cucumber in a cheese cloth or several paper towels layered together. Squeeze as much liquid as you can from the cucumbers and discard juice.

Place all ingredients in a bowl and mix...

Place all ingredients in a bowl and mix together thoroughly. If cucumber dip is too thick you can add 1 additional tablespoon of olive oil.

These Chocolate Chip Cookies Made With Olive Oil are soft and delicious tasting. This recipe is friendly to the Mediterranean and Sugar Free Diets

Chocolate Chip Cookies Made With Olive Oil

flour

Even better, use

Baking Soda- 1 teaspoon.

White Sugar- 1 cup. If

Brown Sugar- 1/2 cup (packed). Just

Eggs-2.

Vanilla Extract- 1 1/2 teaspoons.

Preheat your oven to 350. Prep your cookie...

Preheat your oven to 350. Prep your cookie sheet for nonstick. I use parchment paper.

In a medium bowl, whisk together the flour...

In a medium bowl, whisk together the flour and baking soda.

Next, in a mixing bowl, mix together the...

Next, in a mixing bowl, mix together the olive oil and the sugar. This will result in a thinner, yet still kind of cream like, consistency unlike a regular butter and sugar batter which is creamy. Next add the eggs, one egg at a time, stirring between additions.

Add the dry ingredients, 1/2 at a time,...

Add the dry ingredients, 1/2 at a time, to the mixing bowl, stirring gently between additions. On the second addition, also add the vanilla extract.

Fold in the chocolate chips by hand.

Bake these cookies for 10-12 minutes or until...

Bake these cookies for 10-12 minutes or until they begin to brown. Please note that this will be somewhat softer in the middle than regular chocolate chip cookies. However, this seems to please people, such as myself 🙂 .

This comfort food favorite layers robust tomato sauce, ground beef and a mozzarella-ricotta cheese mixture between sheets of pasta. This baked dish is perfect for everything from busy weeknight dinners to parties and entertaining.

Traditional Lasagne

Anna Traditional Lasagne (1 lb)

lb Ground Beef

Cento Pasta Sauce (26 oz)

Water

Egg, beaten

lb Ricotta Cheese

oz Mozzarella Cheese, grated

Parmesan Cheese, grated

tbsp Cento Parsley

Cento Fine Sicilian Sea Salt, to taste

Cento Ground Black Pepper,

Delicious and super easy zucchini fries in the lightest, crispiest tempura batter. They go wonderfully well as a side with any kind of meat, fish or vegetarian main. They also make a crowd pleasing appetizer to share. Don&#039;t forget a big dish of traditional Greek tzatziki sauce for dipping!

The best easy zucchini fries with tempura batter

zucchini ((courgettes))

plain flour

salt

baking powder

soda water (chilled (or use sparkling mineral water))

garlic (minced/crushed)

cucumber ((medium) diced finely, or grated)

dill (chopped finely (optional))

lemon juice

black pepper & a drizzle of olive oil

Chop zucchini into fry shapes.

Wash your zucchini/courgette and chop off the very ends. Then cut into three or four big pieces, depending on the size. Cut each piece in half so you have 2 semi-circles. Then lay flat (green side up) and slice into fry shapes.

Make the batter.

Combine the flour, salt and baking powder in a jug or small bowl. Then slowly add the chilled water and mix until you have a smooth batter.

Heat oil.

Heat up the oil until it sizzles when you dip the end of a piece of zucchini in it.

Dip zucchini into batter.

Dip the zucchini into the batter a small handful at a time. Fish out with a fork and place carefully into the hot oil.

Drop fries into oil and let cook.

Let cook for 2 or 3 minutes, turning once if necessary.

Remove and drain on kitchen paper.

When the fries are puffed up and golden, remove with a slotted spoon. Drain on kitchen paper. Repeat until all the zucchini is fried.

Serve.

Serve while still hot and crispy with tzatziki sauce on the side (optional - see recipe below).

Combine sauce ingredients.

Put the yogurt into a small bowl or dish and add the garlic, cucumber, dill and lemon juice. Mix it all together well.

Top with pepper and olive oil.

Grind some black pepper onto the top and drizzle over a little olive oil.

for the tzatziki sauce

https://embed.mediavine.com/videos/kxhax6azicx0dzmwssg1

These are the very best easy zucchini fries in a light and crispy tempura batter. They go well as a side with any kind of meat, fish or vegetarian main. They also make a crowd pleasing appetizer to share.

Craving a warm bowl of lentil soup? This nutritious Mediterranean-style recipe is easy to make and has amazing flavor with a nice contrast in texture.

Lentil Soup

onion

celery (¼-inch dice)

carrots (¼-inch dice)

thyme

cumin

coriander

paprika (sweet

tomatoes (¼-inch dice, divided)

lentils (brown

vegetable broth (divided,

bay leaf (fresh

Kosher salt (as needed for seasoning)

parsley

Lemon wedges

Heat olive oil in a large pot or dutch oven over medium heat. Once the oil is hot add the onions, celery, and carrots. Saute until vegetables are tender and onions or translucent, 5 to 6 minutes.

Add garlic, thyme, cumin, coriander, and paprika. Saute until fragrant, 30 seconds.

Add ½ cup tomatoes and lentils, stir and cook for 30 seconds.

Add 4 cups of vegetable broth, bay leaf, and black pepper, bring to a boil.

Cover pot and reduce to medium-low heat. Simmer until lentils are tender, about 30 to 35 minutes. Most of the broth should be absorbed.

Remove the bay leaf and discard it.

Remove 1 cup of the lentil mixture from the pot, reserve.

Add 2 cups of broth to the pot. Use a stick immersion blender and process until the soup is mostly smooth. Alternatively, lentils and broth can be processed in a blender.

Add more vegetable broth as needed.

Taste the soup, add salt and pepper as desired.

Simmer over medium heat until hot.

Add the reserved lentils and remaining chopped tomatoes and parsley, stir to combine.

Serve soup with lemon wedges.

This hearty fish stew by chef Monty Koludrovic of Icebergs Dining Room & Bar is delicious any time of year. During the winter months add bacon and serve with sourdough bread.

John Dory minestrone

John Dory, filleted (skin off), bones reserved, pin-boned

unsalted butter

onions, finely chopped

garlic cloves, finely chopped

smoked pancetta, chopped

carrots, chopped

celery stalks, chopped

celeriac, chopped

Parmesan rind (optional)

(250 milliliters) tomato passata (sugo)

bay leaf

cavolo nero (Tuscan cabbage), chopped

zucchinis, chopped

green beans

flat-leaf parsley, leaves picked

can borlotti beans, rinsed, drained

lemon

saffron

orange

tomato, chopped

garlic cloves, bruised

onion and carrot, chopped

celery stalk, halved

(125 milliliters) white wine

tbs brandy

Pernod (unsweetened aniseed flavoured liqueur – optional)

star anise

coriander seeds

tomato paste

https://resources.newscdn.com.au/cs/video/vjs/stable/build/index.html?id=5348771529001-5981842236001&=domain=del

5348771529001-5981842236001

These Easy Salted Chickpea Chips are both gluten free and Mediterranean Diet Friendly. They are also a healthy snack as well.

Easy Salted Chickpea Chips

Chickpea flour – 1 cup.

Olive Oil– 1 teaspoon.

Preheat your oven to 350 and prep a...

Preheat your oven to 350 and prep a baking sheet with parchment paper. The dust a flat surface or large board with a bit of extra chickpea flour of kneading later on.

In a medium bowl blend together the flour...

In a medium bowl blend together the flour and the seasonings.

Stir in the olive oil then the water.

When your dough begins to form a ball...

When your dough begins to form a ball transfer the ball to the prepped working surface from the first step. If you dough is too dry, add a bit of extra water a teaspoon at a time.

Knead the dough on the floured surface until...

Knead the dough on the floured surface until your dough fully forms a ball. Then cut the ball in half and roll it out on the parchment papered baking sheet. Tip: cover the dough with an additional piece of parchment paper to help prevent sticking to the rolling pin. Roll it to about 1/8- 1/4″ thick. Then use a pizza cutter or similar rolling cutter to cut your crackers into squares or desired shapes.

If you have additional leftover dough you can...

If you have additional leftover dough you can make an additional sheet of crackers. Top will additional seasoning if desired such as Kosher Salt.

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