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23 Mediterranean Diet Recipes for Beginners

So, are you thinking about trying the Mediterranean diet? Especially a good choice. Since there are no strict rules for cutting out macronutrients, but rather looking for healthy, heart-healthy foods, this diet is one of the most sustainable. However, our favorite part is that the kind of ingredients that it prioritizes make seriously good food possible. With rich tahini sauce, fruity olive oil, nutty wholemeal products, lots of fish and eggs and lots of fresh herbs and spices, all holding up two thumbs, imagine only the meals you can prepare.

But if you still are not sure of where to start or just be overwhelmed by the options, here are 23 of our choices for the best ̵

1; and simplest – Mediterranean diet recipes. Just before flying to the sunny coast, preparing these dishes at home is the best way to start your new and improved lifestyle.


With bright red and green vegetables scattered in its eggy dough, this frittata is as beautiful as it is healthy. Fresh oregano leaves and crumbled feta add a spicy touch of creamy consistency to the day, making it a perfect hot meal.

With this vegan-protein-containing, vegan protein cuisine, the emphasis of the Mediterranean diet is on plant-based nutrition. Full Breakfast It's full of vegetables, but the Tahini and Nutrient Yeast are the real heroes if you give the crumbled tofu a ton of full flavor.

Oatmeal is all the rage, but even seasoned nutritional nuts can be surprised by this unique product. Mediterranean-inspired preparation. With ricotta cheese, blood oranges, pistachios and lavender honey (if you can find it) it's a fruity bowl that's just creamy enough to appreciate oats again.

You do not have to settle for simple old scrambled eggs if you are on the Mediterranean diet. The beaten eggs in this recipe are stirred into a mixture of caramelized onions, tomatoes and many herbs. Add feta if you want, but it's just as delicious if you choose to go milk-free.

Extra Virgin Olive Oil may sound like an unusual ingredient for cereals, but do not pat it until you try it. It's a really good addition to the honey and orange peel, and you still get a lot of nutty, crunchy substance from almonds and baked oats.

With bulgur, lots of parsley and an olive oil and lemon dressing is pretty much your typical tabbouleh. But the addition of eggs gives him the much-needed protein that makes him all the more breakfast. Poaching takes five minutes, but if you have liquid egg yolk to dip your pita wedges into, you'll be grateful that you took that time.

Pause peanut butter and sprinkle your toast with a layer of ricotta lemon and honey instead. The spicy and spicy taste of lemon oil revives the whole recipe, while figs and pistachios make the sweet and spicy blend just right.

Sweet potatoes replace the whites in this healthy hashish and while you can not find bacon In the mix, you will not even notice it's missing. This blogger is changing things with green olives and mozzarella balls, and let's not forget the juicy pomegranate seeds that make the dish unique.

Salates and Sides

The Mediterranean Diet has nothing against carbohydrate se (you can eat pasta), but for the times you want to reduce, opt for this "cereal salad". Cauliflower was pulverized and heated in the microwave until it was soft, and then tossed with a heap of other vegetables and a ridiculously simple dressing. You'll feel like you're eating rice, but it's really vegetables.

With roasted pita, chopped vegetables, fresh herbs and a lemon-garlic-olive oil dressing, this traditional Lebanese bread salad is the perfect choice for an ideal light lunch. Need some extra protein? Add chickpeas, feta or grilled chicken to make the filling better.

If you think of Mediterranean cuisine (hello, falafel and hummus), chickpeas usually come into the limelight, but remember, there are many other legumes. It is worthwhile to incorporate into your meals. This salad mixes fresh, protein-packed fava beans with homemade olive oil-flavored croutons and plenty of kalamata olives for a lettuce-free salad that you can eat at the fork cup.

The Mediterranean diet does not have much room for mayonnaise, but if you're looking for a creamy carrot salad, this salad delivers it all. The Tahini and the Greek yoghurt dressing offer much more fat and protein than mayo, while feta and parsley enhance the Mediterranean flair.

Chickpeas are not just for hummus, guys! Combine in a pan with cardamom, cumin and some red pepper flakes. They become spicy, crispy and totally addictive. Throw them into salads or eat them alone as a delicious side dish or snack.

You can always find hummus in the store, but a must-have that you do not get so fast in the supermarket is this traditional Syrian red pepper and walnut one. While usually a piece of bread is mixed into the mix, this recipe decides on rolled oats. Otherwise, it retains the cumin-flavored, gnarled aromas of the classic.

You have a strong craving for fries, but you are really trying to let go of the fry. Make these baked potatoes instead. Roasted with olive oil, garlic powder and a hint of lemon juice, they have the crispy outer sides and the buttery insides reminiscent of thick-cut wedges. We're pretty sure you'll find just the thing.

Lunch and Dinner

Chickpeas champion chicken, and once again Tahini replaces Mayo in the creamy sauce for this all-veg version of the deli salad. And as we travel in the Mediterranean, it is put into pita bags instead of sliced ​​bread next to basil, cherry tomatoes and olives.

If it's heart-healthy and Mediterranean diet, this salmon definitely makes the cut. The fish itself is a powerhouse for omega-3 fatty acids, but if that's not enough, the olive oil coating and pitted olive set will make your system run like a well-oiled machine.

With the Mediterranean including Italy Could not the kitchen be particularly good? While the cheesy pizzas and rich noodles are more famous, this risotto reflects the region's pride in fresh produce. It is filled with all sorts of vegetables in a tomato-based broth containing no dairy products.

The Mediterranean diet is not particularly high on red meats, so these turkey patties are a great way to satisfy the craving for burgers. Seasoned with oregano and parsley, they taste particularly good with a heavy drizzle of the Greek yogurt tzatziki sauce – much better than regular old ketchup and mustard.

Although Harissa is a spice paste from North Africa, it often occurs in the Mediterranean kitchen, probably thanks to the geographical proximity of the regions. Whatever the reason, we are grateful that this pasta becomes possible.

With oregano, basil, parsley, olives and feta, this Orzo is practically a hall of fame for the greatest stars of Mediterranean cuisine. The fresh ingredients give the wholegrain orzo and the chicken flavor, and if the taste alone is not enough incentive to make it, the fact that it's done in less than 30 minutes is the case!

You can even give tacos For the Mediterranean diet treatment, crunchy tortilla bowls are filled with ingredients such as olives, feta, hummus and Greek dressing. This is not only a nice change from the typical taco Tuesday, but also the no-cook method, which is even easier for a quick meal.

Fried rice is not just a takeaway Chinese dish. This recipe follows a more Mediterranean route, using cumin and sumac, a lemony spice commonly used in the region's cuisine, to flavor meat, eggs and grains. It's a balanced, nutritious meal, all cooked in a pan and 30 minutes.

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