Looking to lose weight? Try these delicious Mediterranean diet recipes
The Mediterranean diet has been regarded as one of the healthiest diets in the world. While the word “diet” can often sound like a lot of commitment & bland foods, it certainly doesn’t have to be.
Mediterranean diet recipes are based on the food eaten in countries that border the Mediterranean sea. There are a lot of fruits, vegetables, and whole grains eaten on a Mediterranean diet, making it a great way to get nutrition and to fill your diet with healthy choices. Here are some delicious Mediterranean diet recipes to try:
Mediterranean orzo salad
Salads don’t have to be just lettuce with a few toppings. Mediterranean diet recipes prove that.
8 ounces orzo pasta (1 ¼ cup dry), 1 cup drained & rinsed canned chickpeas, ½ juiced & zested lemon, ¼ cup minced shallot or red onion, ½ diced English cucumber, 2 roasted red peppers from a jar, ⅓ cup chopped dill and more for garnish, ⅓ cup chopped mint, 2 tablespoons white wine vinegar, 3 tablespoons extra virgin olive oil, ½ teaspoon Dijon mustard, 1 teaspoon oregano, ½ cup feta cheese crumbles, ⅓ cup halved Kalamata olives, and black pepper.
- Make orzo based on package instructions. Then drain & rinse it under cold water until it reaches room temperature.
- Put the chickpeas, lemon zest, lemon juice, and ¼ teaspoon salt in a bowl.
- Put the minced red onion or shallot in a bowl with water. Dice the cucumber and roasted red pepper. Then chop the herbs.
- Stir together the orzo, chickpea mixture, red onion or shallot, cucumber, red pepper, dill, mint, white wine vinegar, olive oil, Dijon mustard, oregano, feta crumbles, black olives, and some black pepper. Now the salad is ready to eat.
Mediterranean breakfast sandwiches
One of the easiest Mediterranean diet recipes to make is breakfast sandwiches. They don’t have to be easteen just at breakfast. These are delicious during any meal.
4 multigrain sandwich thins, 4 teaspoons olive oil, 1 tablespoon snipped fresh rosemary, 4 eggs, 2 cups fresh baby spinach leaves, 1 medium tomato cut into 8 slices, 4 tablespoons feta cheese, ⅛ teaspoon kosher salt, and 1 pinch black pepper.
- Preheat the oven to 375 degrees F. Split the sandwich thins apart and brush the cut sides with olive oil. Place on a baking sheet and toast for about five minutes or until the edges become light brown and crisp.
- In a large skillet, heat the rest of the olive oil and the rosemary over medium-high heat. Break the eggs into the skillet and cook for about a minute. The egg whites should be set but the yolks should still be runny.
- Break the yolks with a spatula, then flip the eggs. Cook on the other side until they’re done, then remove from heat.
- Put the bottom halves of the sandwich thins on plates. Put spinach, tomato, an egg, and feta cheese on the thins. Sprinkle them each with salt and pepper before topping the sandwich with the other thin halves.
Mediterranean turkey skillet
There are no limits to creativity when it comes to making Mediterranean diet recipes, so try out this turkey skillet.
1 tablespoon olive oil, 20 ounces lean ground turkey, 2 quartered medium zucchini cut into ½ inch slices, 1 chopped medium onion, 2 seeded and chopped banana peppers, 3 minced garlic cloves, ½ teaspoon dried oregano, 15 ounces rinsed and drained black beans, 14 ½ undrained diced tomatoes, 1 tablespoon balsamic vinegar, and ½ teaspoon salt.
- Heat oil over medium-high heat in a large skillet. Add turkey, zucchini, onion, peppers, garlic, and oregano to the skillet. Cook until turkey is no longer pink and vegetables are tender, about ten to twelve minutes.
- Break the turkey up into crumbles, then drain. Add the rest of the ingredients and heat through. Then serve.
Mediterranean salmon with tapenade
Fish can be flavored in a lot of different ways. Mediterranean diet recipes can make some of the tastiest salmon.
2 salmon filets, ½ cup mixed olives, ½ cup diced tomato, ⅓ cup feta crumbles, 1 tablespoon finely chopped Italian parsley, 1 tablespoon extra virgin olive oil, ½ teaspoon balsamic vinegar, sea salt to taste, and pepper to taste.
- Preheat the oven to 350 degrees F. Rinse salmon under cold running water. Remove skin from salmon and sprinkle the fish with sea salt & black pepper.
- Put the salmon in a baking dish with a small amount of water and bake for fifteen minutes. Remove the salmon from the oven.
- Dice the mixed olives & tomatoes and finely chop the parsley. Mix the olives, tomatoes, parsley, and feta crumbles and add the olive oil and balsamic vinegar. Season to taste with sea salt and black pepper, then top the salmon with the tapenade mixture. Now the dish is ready to serve.