3 Easy Mediterranean Diet Recipes

Hi lovely readers! I have my friend Annabelle here sharing three amazing Mediterranean diet recipes. Enjoy 🙂

Hi there, I’m Annabelle! When I’m not blogging about sewing or writing about dogs, I’m cooking. And while you might be like me and not have a drop of Greek blood in your body, I’m still going to let you in on a secret: The Mediterranean Diet is great and family friendly. Here is why:
When stepping over kid clutter on your way to the kitchen, do you ever wish that life were a little bit, well, simpler? I know I do sometimes. The chaos that sometimes comes with raising a family has led me on a search for simplicity, and part of that is reflected in the food we eat.

There is something appealing about eating food as it was eaten in ages past, and perhaps this is a reflection of a desire to turn back the clock and go back to a time when things were simpler. For me, Mediterranean-style cooking (sometimes called the “Mediterranean diet) is the essence of elegance and simplicity.

Foods for mediterranean diet

Rich in fish and other types of seafood, olive oil, fruits and natural dairy, the Mediterranean diet has been positively linked with cardiovascular and neurological health. Medical studies have proven it to be healthy, with cancer and heart disease risks decreasing due to Mediterranean diet. Other degenerative diseases, such as arthritis, are alleviated or avoided altogether thanks to this incredible diet.

While you are likely too young to be worrying about dementia, I’ll guess there is something else you do worry about: your waistline. And if you are busy running a family, there’s a good chance that you aren’t making it to the gym as often as you’d like to. At least, I find this is often the case for me. The great thing about Mediterranean-style cooking is that it is extremely healthy, satisfying, and has helped many across the world to lose weight.

More important than me, I worry about the foods my kids eat. If they had their way, they would consume as much refined and processed food and drink as they could get their hands on. The best thing we can all do for our children when it comes to their diet is lead by example and fill our homes with healthy food. The following three recipes will allow you to do just that (though none are likely to be as delicious as the Cat’s own vegetable stir fry recipe!

Garlicky Eggplant-Kale Soup

Ingredients
4 cups vegetable broth or water
8 cloves garlic crushed or minced
2 cups eggplant, diced
4 cups raw kale, chopped
4 plum tomatoes, chopped
1 yellow onion, chopped
1 cup chopped parsley
2 tsp dried herb seasoning
1 Tbsp olive oil
Salt and freshly ground black pepper, to taste
1 Tbsp flour (gluten-free, if desired)

Instructions

  1. In a large saucepan, heat olive oil. Add garlic and onion; sauté until soft. Add kale and sauté stirring about 3-4 minutes.
  2. Add 3 cups of broth (or water), 2 cups of kale and diced eggplant and stir well.
  3. Add in tomato, herbs, salt and pepper to taste. Cook for 5 minutes more.
  4. Remove saucepan from the heat. Let sit for 2-3 minutes.
  5. In a food processor, blend the remaining 2 cups of kale, 1 cup of broth and flour until smooth.
  6. Stir into soup. Simmer for 15 minutes.
  7. Sprinkle with chopped parsley and serve.

Servings: 6
Cooking Times
Total Time: 35 minutes

Nutrition Facts
Serving size: 1/6 of a recipe (10 ounces)
Amount per Serving
Calories 175.73
Calories from Fat (27%) 46.96
% Daily Value
Total Fat 5.32g (8%)
Saturated Fat 0.97g (5%)
Cholesterol 1.64mg (<1%)
Sodium 884.99mg (37%)
Potassium 621.24mg (18%)
Total Carbohydrates 17.66g (6%)
Fiber 4.78g (19%)
Sugar 1.63g
Protein 6.52g (13%)

Roasted Pickled Cabbage with Pork and Rice

Mediterranean diet foods

Ingredients
1 onion
2-3 bay leaves
few peppercorns
½ lb of lean pork meat, diced
1 pickled cabbage
3 leeks white part
2 dry red peppers
1/4 cup rice
4 Tbsp Olive oil
¼ tsp red ground pepper (optional)
salt, black pepper

Instructions

  1. Preheat oven to 400F.
  2. Chop the onion, leek and dry red paprika. In a separate bowl, chop finely the pickled cabbage.
  3. Heat the large frying pan with oil, and add the onion, white part of the leeks, chopped dried peppers and bay leaves. Stir well.
  4. Add in chopped cabbage and finely diced pork meat; cook about 20 minutes over medium heat stirring constantly.
  5. Add in the rice and adjust salt and ground black pepper to taste.
  6. Add in ground red paprika if use. Remove from the fire.
  7. In a greased baking dish put fried cabbage and pork mixture and pour just enough water to cover the cabbage.
  8. Bake in the oven for about 40-45 minutes.
  9. Once ready, remove the bay leaves and serve hot.

Servings: 6
Cooking Times
Total Time: 1 hour 20 minutes

Nutrition Facts
Serving size: 1/6 of a recipe (9.2 ounces).
Amount per Serving
Calories 157.24
Calories from Fat (17%) 96.4
% Daily Value
Total Fat 6.36g (5%)
Saturated Fat 2.24g (9%)
Cholesterol 16.29mg (7%)
Sodium 66.84mg (3%)
Potassium 371.24mg (9%)
Total Carbohydrates 8.93g (3%)
Fiber 4.63g (19%)
Sugar 2,29g
Protein 4.89g (10%)

Raw Kohlrabi Dip with Tahini

Mediterranean diet foods

Ingredients
2 organic kohlrabi, chopped
4 cloves garlic cloves, minced
3/4 cup tahini (raw if possible)
1/2 cup lemon juice
1 Tbsp Extra Virgin Olive Oil
2 Tbsp nutritional yeast
Celery (optional)
salt and ground pepper to taste

Instructions

  1. In a blender or the food processor blend all ingredients until smooth.
  2. Serve with toast bread or pita bread.
  3. Also, you can use this dip for any salad dressing.
  4. Keep refrigerated.

Servings: 6
Nutrition Facts
Serving size: 1/6 of a recipe (3 ounces)
Amount per Serving
Calories 187.51
Calories from Fat (45%) 101.31
% Daily Value
Total Fat 11.5g (16%)
Saturated Fat 2.03g (10%)
Cholesterol 0mg 0%
Sodium 29.42mg (1%)
Potassium 269.87mg (8%)
Total Carbohydrates 11.99g (4%)
Fiber 4.09g (16%)
Sugar 1.4g
Protein 6.11g 12%

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Comments

  1. says

    Raw Kohlrabi Dip with Tahini and Roasted Pickled Cabbage with Pork and Rice is very helpful for our kind of people. This fruit is very cheap and nutrition. I always try to eat this fruit as far as possible.

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