No matter your weight loss goals or maintenance plans, the Mediterranean diet offers a healthy solution. Studies have also proven its ability to reduce disease risks and promote longevity.
Start eating like the Mediterranean with these go-to recipes for breakfasts, lunches and dinners – just make sure that before making changes in your diet it has been discussed with healthcare provider first!
Paella
Paella is an exquisite dish bursting with flavor, often including chicken, sausage, vegetables and seafood depending on the recipe used.
Create the foundation of any dish by sauteeing finely chopped onions, garlic and red peppers with olive oil until soft. This creates the base for other flavors to come through the dish.
Bomba rice provides optimal results; this Spanish variety can absorb three times more liquid than regular long grain varieties without turning to mush. You can find this variety at Whole Foods or Trader Joe’s.
Add the rice and cook, covered, until most of the liquid has been absorbed. A crackling noise indicates when your paella is done – this indicates toasting and crisping of its grains which creates its signature socarrat texture.
Chicken Soup
This delicious homemade broth-based soup features delicious vegetables and protein-rich chicken in an irresistibly rich combination. To keep the broth extra-rich, add an array of vegetables such as onions, carrots and celery into the pot before simmering them until tender, before removing them to chop into small pieces for return to the soup.
Koenig suggests simmering vegetables whole, instead of cutting them up into smaller chunks, to allow the most efficient cooking experience and prevent mushy texture. For an added savory twist, she suggests browning chicken before adding it to the pot – though this step is optional.
This meal fits into the Mediterranean Diet, which promotes eating healthfully with ingredients like whole grains, vegetables, legumes, nuts & seeds, olive oil & seafood – as well as moderate quantities of red wine!
Hummus
Hummus is an integral component of Mediterranean cuisine, providing essential nutrition. Enjoy it as a tasty dip for crudite, or use it to build salad bowls and healthy veggie burgers.
Cook and drain two cups of chickpeas, saving their cooking liquid (also known as aquafaba). Combine in a blender with tahini, garlic, olive oil, lemon juice and salt; if too thick add one tablespoon at a time of the reserved cooking liquid or water until desired consistency is reached. Upon serving decorate it with paprika and chopped parsley.
Cauliflower with Olives and Feta
Cauliflower and feta are an irresistibly satisfying combination, especially when combined with an easy tomato sauce and steamed pasta. This dish will not only impress guests, but is also extremely straightforward.
Preheat the oven to 400 degrees F and combine cauliflower with olive oil, garlic powder, oregano, smoked paprika and salt (it shouldn’t need more than 1/2 teaspoon as the feta and olives already provide plenty of saltiness). Spread on an evenly coated baking sheet and roast for 30 minutes.
Prepare the cheese by cutting into 1/4-inch thick slices. Combine 1/4 cup flour with some seasoning salt and pepper before dredging feta with it and heating 2 tablespoons olive oil over medium-high heat in a large skillet until both sides become golden-brown in color.
Feta Dip
Your preparation of this dip can be made ahead of time and stored in the fridge, allowing the flavors to combine beautifully and pair beautifully with pita chips, vegetables, toasted pistachios and olives. Add aromatics such as chopped roasted red peppers or sun-dried tomato bits for additional flavor without adding additional fat while finely minced jalapeno adds just the right touch of spice!
Extra virgin olive oil helps emulsify cheese into a creamy dip, while finely grated garlic adds freshness and flavor. Crushed red pepper (optional) enhances its tart cheese qualities.
Lamb Chops
Lamb chops can be quickly cooked to become juicy and succulent when prepared correctly, using either dry brining with rosemary for additional flavor or quickly searing them in a skillet for a quick sear in order to create an exquisite crust. Use a digital meat thermometer to ensure they reach an internal temperature of at least 125 degrees Fahrenheit for medium rare.
Choose a cut from either the loin, rib or sirloin section for optimal texture and flavor. A marinade made of rosemary, garlic and lemon zest/juice brings depth of flavor, while fresh rosemary provides earthy undertones that have been linked with improved memory.
