Mediterranean Diet Recipes

Mediterranean Diet
Mediterranean Diet recipes will provide you with plenty of fruits and vegetables, essential fats, and adequate protein in the form of fish and poultry. Numerous studies recently report that those who follow a Mediterranean Diet live longer and avoid many chronic diseases.

What Foods Do I Need for Mediterranean Diet Recipes?

Olive Oil

Look for cold-pressed extra virgin olive oil. It should be stored in a dark colored glass container. Heat and light will cause the oil to oxidize and become rancid. Store it in a dark cupboard that stays at room temperature and you’ll be okay.

Olive oil contains heart-healthy monounsaturated fats. Use it for sautéing vegetables on low heat or drizzle some on your salad. Olive oil is a staple of the Mediterranean Diet and one of the reasons the people of this region have low heart disease.

Rice

Another staple of the Mediterranean Diet is various types of rice. Different regions use different kinds of rice for their dishes. I would steer clear of the highly processed rice for these dishes. You’re preparing these meals for your health, so take the time to use good ingredients.

Rice Suggestions for your Mediterranean recipes are:

  • Long Grain Rice
  • Short Grain Rice
  • Brown Rice
  • Indian Basmati Rice

Rice Dishes that contain rice:

  • Mediterranean Rice Pilaf
  • Mediterranean Rice Salad
  • Mediterranean Paella

Breads

The people of the Mediterranean basin love their breads and pastries! You’ll find both brown and white bread and is included in every meal. You can find Mediterranean Diet recipes for breads such as:

  • Pita or Mediterranean Flat Bread
  • Ciabatta from Italy
  • Tuscany Bread
  • Olive Focaccia
  • Italian Sweet Bread

And don’t miss out on the pastries:

  • Lebanese manouche
  • Turkish Lahmacan
  • And of course the Italian Pizza

Pasta and Grains

When buying your pasta look for products containing hard durum wheat. These are whole wheat pasta’s that digests slowly and gives you a steady supply of energy. Hard durum wheat pasta contains higher protein content than refined ones. For Mediterranean Diet recipes choose whole wheat pasta for better health and weight control.

Couscous is made from Semolina wheat and is traditionally used as a bed for meat and vegetable stews. It can be sprinkled on salads, used as a breakfast cereal, and when sweetened with fruit makes a good dessert.

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Mediterranean Couscous Recipes:

Poached Salmon with Vegetable Couscous Couscous with Mergez Sausage Tunisian Couscous Salad Couscous and Chickpea Pilaf

Bulgher (bulger)

Bulger is a cereal made from durum whole wheat and has a light nutty flavor. It is a staple in Turkey, Lebanon, and Syria. Used as an alternative to rice and couscous. It can be used in salads, soups, pilaf and baked goods. It is high in fiber and protein.

You now know some of what you need for your Mediterranean Diet Recipes. It’s an extremely healthy diet. Do some shopping and experiment a little. Enjoy!

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