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3 healthy Mediterranean recipes for beginners

Mediterranean recipes are based on the Mediterranean diet, which advocates for healthy dishes. The Mediterranean diet mainly comprises of fruits, vegetables, whole grains, traditional herbs, and legumes. [...]

Mediterranean recipes are based on the Mediterranean diet, which advocates for healthy dishes. The Mediterranean diet mainly comprises of fruits, vegetables, whole grains, traditional herbs, and legumes. The diet’s main components are mostly plant-based. Red meat is highly discouraged, but you can take once in a while. Fish is consumed more often, maybe twice per week. Eggs, poultry, and daily products are consumed with moderation. These days, the good thing is you don’t need to go to the market to shop for groceries thanks to the meal delivery service kit. A glass of wine can accompany the dish. There are several Mediterranean recipes for making different Mediterranean dishes, but today we will only focus on the following 3 recipes.

1. Calamari salad recipe

The dish is nutritious, easy, and quick to prepare. It can be served as a main dish or appetizer and, in some cases, a vegetable for rice. It can be served hot or cold, depending on how you love it. The dish is best for people who love something simple to make and a healthy meal, as busy people don’t like baking because it takes more time.

Ingredients
1 clove minced garlic, 15ml extra virgin olive oil, 75 gr of finely diced carrots, celery and onion, 250ml white wine, 500 gr calamari cut into rings, Salt to taste, Worchestershine sauce to taste, and Tabasco to taste.

Procedure
Put the virgin oil in a large pan and heat. Add garlic, the diced carrots, celery, and onions. Let it cook for a few minutes until it becomes tender. Add calamari and continue cooking for a few minutes. Keep checking calamari because when sliced in rings, it cooks fast and you don’t want to overcook it. Put the white wine together wine salt, tabasco, and worchestershine. Cover and cook for five minutes with low heat and your dish will be ready. Serve warm or cold.

2. Zucchini blossoms with bulgur recipe

The dish is a healthy meal that can be served as a main vegetarian dish or a side dish. If you wonder how flowers taste, look no more because the Zucchini blossoms are delicious when cooked with herbs and bulgur wheat.

Ingredients
1 cup of chopped onion, 1 cup olive oil, 1 cup of chopped chives, 3 cloves of minced garlic, 1 cup grated Zucchini, 1 cup bulgur, 1 teaspoon chili pepper, 2 cups of water, 3 tablespoons of chopped fresh mint leaves, 2/3 cup of raisins (optional), ½ cup of pine nuts (optional), 2/3 of chopped parsley, Salt, pepper, 20-25 zucchini blossoms, 3 cups of yogurt.

Procedure
Take a large deep pan and put half of the oil, onions, chives garlic. Please put it on medium heat and cook for 5 minutes until they become tender. Add one cup of water, Zucchini, bulgur, raisins, and chili pepper. Cook for another 10minutes, but reduce the heat and continue adding more water if all is absorbed. With the heat turned off, add pine nuts, mint, and salt as you stir. Taste, and if need be, add more salt or pepper. Make sure you stuff each blossom using a spoon. Carefully pour the mixture into an earthenware casserole dish. Add the remaining water and olive oil, then place the covered dish in an oven. In the oven, bake for approximately one hour until the liquid is absorbed. Your dish will be ready and can be served hot or cold with a cup of yogurt. If you don’t have time to cook, you can always order these recipes from meal delivery services like Nutrisystem. Learn more about Nutrisystem here

3. Chickpea and eggplant warm salad recipe

The salad is healthy and nutritious. Several Mediterranean dishes can accompany it, but some people take it as a main dish. It is easy and quick to prepare hence highly recommended for busy people. Remember, some dishes take even 36 hours to prepare, making them not suitable dishes for busy people.

Ingredients
4 tablespoons of extra- virgin olive oil, 1 garlic clove, 1 large eggplant (cut it into 2cm cubes), 1 teaspoon of paprika, 1 tin of chickpeas, Salt, pepper, parsley leaves, and nasturtium(to be scattered on top).

Procedure
Take a large frying pan and put olive oil. Please put it on medium heat and add garlic. Let it cook for about two minutes. Add the eggplant sliced cubes and stir. Maintaining the medium heat, let it cook for about 15 minutes. Make sure to cover, but don’t forget to stir from time to time. The purpose of stirring is to make sure they don’t stick on the pan. When the eggplant becomes soft, add chickpeas and paprika. Continue to cook for another 5 minutes uncovered and don’t forget to stir. The heat should be maintained at medium. Add Salt and pepper to taste. Serve hot with parsley leaves and nasturtium scattered on top.

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Laura.Bartlett

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