Top Ten Easy Mediterranean Diet Recipes for Beginners
- January 08, 2021
Top Ten Easy Mediterranean Diet Recipes for Beginners With the access to the internet, now we can fit the world in our palm, literally in the form of a smart phone. Everything that we thought of as “exotic” is now just a swipe away. The vast world of diets and different foods has also become accessible easily now. Thanks to the internet. Now we do not need to hire a dietitian and nutritionist to go on a diet and internet can suggest us recipes according to our needs and can even calculate the calories for us.
So, let us introduce you to the colorful world of Mediterranean diet. If you thought of going on diet as boring and bland, here’s your deal. You can eat almost everything in moderation like fish, fruits, lots of vegetables, nuts and can even have wine! While on a Mediterranean diet, you do not have to restrict yourself to leafy greens only (which basically stop feeling that greener if you have to eat them every day)
Also read: How Do You Know if You Have a Leaky Gut?
What can we eat while on a Mediterranean diet?
The Mediterranean diet is a healthy-eating lifestyle and not much of a restrictive diet. It allows a wide variety of fruits and vegetables, nuts, regularly eating fish and other foods. basically allows with healthy fats and limits processed foods, fatty red meats in excess and restricts refined grains, like white bread.
The stresses on the undervalued health benefits of eating mindfully. In today’s fast world, our schedules are often very busy, so taking out time to cook a meal and sitting down to enjoy it is rare. However, doing that has its own hidden health benefits. When we eat without any distractions and enjoy the meal more like an event, we tend to focus on our hunger cues and take fewer calories than usual with distractions. So Mediterranean diet, celebrates mealtime like a ritual and that’s one of the factors that make it different too.
Due to the reasons mentioned above, Mediterranean diet has fast gained popularity and is now one of the most popular diets in the world. Because of the variety it offers, it was voted the best diet in 2018 and 2019 by U.S News & World Report.
Top Ten Mediterranean Diet Recipes for Beginners:
Mediterranean diet offers a lot of variety in food and so making Mediterranean diet recipes is easy for both beginners and pros. However, we all need cues to start from. So, we have made your job easy by jotting down top ten Mediterranean diet recipes for beginners. These recipes include breakfast, lunch, salads, dinners and in short everything.
1- Mediterranean-Flavored Overnight Oats
We all eat oats for breakfast, but these oats are packed with health and flavor. Keep a jar filled with Oats, almond milk and honey overnight in the fridge. In the morning, heat them with some more almond milk and top them with blood oranges, ricotta cheese, pistachios, and lavender honey or simple honey it’s a fruity bowl of flavorful yumminess.
2- Scrambled Eggs in Caramelized Onions and Paprika
These are not your regular scrambled eggs! In this recipe, olive oil is used to caramelize onions. Whipped eggs are then stirred into a mixture of caramelized onions, capsicums, tomato and chili garlic oil. It is seasoned with smoked paprika, turmeric, parsley and salt and you can top it off with some feta cheese.
3- Honey Lemon Ricotta Breakfast Toast with Figs and Pistachios
This recipe is perhaps one of the easiest ways to eat figs. Instead of your typical peanut butter, just spread your favorite bread toast with a beautiful layer of whipped honey lemon ricotta, then top with figs and sprinkle with some pistachios. The lemon’s tart and zesty flavor electrify the recipe. On the other hand, figs and pistachios on top make a great sweet and savory combo.
For a full breakfast, serve your toast with an egg or two. Enjoy!
4- Mediterranean Sweet Potato Hash
In this healthy hash, sweet potatoes replace the white ones and lots of flavor is packed by adding green olives and mozzarella balls, and obviously the juicy pomegranate seeds.
This is a one-pan recipe, but you will need a large frying pan to fit everything in. So, first fry sweet potatoes until they are browned and crispy on the outside and almost cooked on the inside. Then add spinach and onions. You can add this in stages if you feel that the pan is too full. Season with salt, pepper and a pinch of chili powder.
In the end, add minced garlic, then mix everything up and fry until the sweet potatoes are cooked. Serve it with mozzarella balls, pomegranate seeds and lemon wedges. There you go!
Salads and Sides
Fattoush has its roots in Lebanese cuisine. With little bits of toasted pita, some chopped vegetables, fresh herbs, lemon and garlic-infused olive oil dressing, this traditional bread salad is an ideal light lunch. For some extra protein, add chickpeas, feta, or grilled chicken to it.
Adjust oven rack to middle position and heat oven to 375 degrees and place half cut pitas, with their smooth side down, on prepared rack. Do not forget to brush the surface of pitas with oil and sprinkle them with salt and pepper. Bake them until pitas are crisp and golden brown. Let it cool to room temperature and break into pieces.
Take a small bowl and whisk together some lemon juice, garlic, sumac and 1/4 teaspoon salt and let it blend at room temperature for 10 minutes. Now whisk in 1/4 cup olive oil.
Finally, place broken pita pieces into a large bowl and add tomatoes, cucumber, cilantro, mint, and scallions. Drizzle the dressing over this salad and toss. Season to taste with salt and pepper and you get a bowl of a yummy, healthy salad.
6- Spiced Chickpeas
Chickpeas are not just good for hummus, guys! Mix them up in a pan with some cardamom, cumin, and red pepper flakes, and they turn out spicy, crispy, and very addictive. You can toss them into salads or just eat them on their own as a delicious side or snack.
7- Greek Style Lemon Roasted Potatoes
You’re craving for fries, but you really want to avoid the whole deep-fried thing? Well, make oven-cooked potatoes instead. Coat potatoes in olive oil, some garlic powder, and a hint of lemon juice, then roast them. They get crispy outsides and buttery insides like thick-cut wedges. Nothing is impossible in Mediterranean diet!
Lunch and Dinner
8- Mediterranean Chickpea Tuna Pitas
In this recipe, Chickpeas get involved instead of chicken, and tahini replaces mayo in the creamy sauce for this salad. And because it is Mediterranean, it’s all tucked into pita pockets instead of sliced bread, with basil, cherry tomatoes, and olives.
9- Mediterranean Sheet-Pan Salmon
Salmon is a powerhouse of omega-3 fatty acids and very healthy. This recipe will shock your taste buds with more.
For this recipe, preheat oven to 425F. Now line baking sheet with parchment paper and lay out the fish. Then arrange the lemon slices on top and around the fish, along with the olives, capers, tomatoes, peppers, and onions. Drizzle some olive and sprinkle with salt and pepper.
Bake for 20-30 minutes, or until the fish is done and garnish with fresh herbs before serving.
10- Mediterranean Veggie Tacos
Missing Taco Tuesday on diet? Well you can give tacos the Mediterranean treatment by stuffing your crunchy tortilla with olives, feta, hummus, and some Greek dressing. For this, spread 1 tbsp of hummus onto each taco and fill tacos with cucumbers, tomatoes, red onions, olives and crumbled feta. In the end, top with 1 tbsp of Greek dressing on each taco and serve!
Mediterranean diet offers lots of variety in simple diet food and is easy to follow for beginners. It is not boring and bland because it offers a huge variety of flavors and is very healthy at the same time. There are many recipes and choices to choose from and the ingredients are commonly available so that is a cherry on top. Following the above recipes, you can easily get the hang of the delicious Mediterranean diet, without having to compromise on your taste buds.