The unique flavors of Mediterranean cooking are simply fabulous. Not only will Mediterranean dishes contribute to your physical health, but it can do wonders for your emotional and mental health as well.
Fortunately, we don’t have to fly across an ocean for a taste. With the recipes in hand, you can cook meals in your home kitchen with the flavors of Italy, Greece, Turkey, or an exotic island in the Mediterranean. We have a various range of Mediterranean dishes from classics to the new ones. Therefore, if you are exhaust of ideas for healthy daily meals, just pick out these following options to try and discover the unique Mediterranean cuisine.
Mediterranean Pasta Salad
Mediterranean pasta salad is really good option for your health because it contains a natural fiber that makes you feel fuller longer and can help you burn nearly 25% more calories a day. This mouthwatering pasta salad is one of the healthiest dishes you can made on the kitchen. The secret of this dish lies on the great taste of peas mixed with artichoke hearts. It also helps to remove 8 grams of fiber per serving (1/3 of your daily target) to keep you full. So, for the people who are on a diet, this salad is a quite good choice.
8 ounces multigrain farfalle
Zest and juice of 1 lemon
2 teaspoons olive oil
13.5- ounce can artichoke hearts packed in water, drained and chopped
8 ounces fresh part-skim mozzarella cheese, chopped
1/4 cup chopped bottled roasted red bell pepper
1/4 cup chopped fresh parsley
1/2 cup frozen peas
Firstly, you wash and cook pasta according to package instructions, omitting salt and fat. While pasta is cooked, use a large bowl to mix zest and juice of 1 lemon and 2 teaspoons olive oil; stir well with a whisk. Add artichoke hearts, cheese, bell pepper, and parsley; toss to mixture.
After that, you put peas in a colander; waiting for pasta until it is cooked, then drain pasta over peas. Shake well to drain, but do not run under cold water. Put pasta and peas into artichoke mixture, and toss well until thoroughly combined. This Mediterranean dish should be served warm or at room temperature to keep the best flavors.
Lemon Basil Shrimp and Pasta
A spotlight of Mediterranean- style dishes is that they derive deep flavor from simple ingredients prepared simply. This popular dish is a great example: You cook the shrimp in the water with the pasta then quickly add herb and other ingredients. This type of cuisine uses the powerful flavors of the many herbs and spices to season foods. Using herbs and spices allows you to cut back on added salt, sugar, and fat when cooking and also create a unique flavor for the dish.
3 quarts water
8 ounces uncooked spaghetti
1 pound peeled and deveined large shrimp $
1/4 cup chopped fresh basil
3 tablespoons drained capers
2 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
1/2 teaspoon salt
2 cups baby spinach
Firstly, you must boil 3 quarts water. Then, you add pasta, cook in 8 minutes. After preparing pasta, you add shrimp to pan; cook 3 minutes or until shrimp are done and pasta is al dente. After that, drain it. Place pasta mixture in a large bowl. Stir in basil and next 4 ingredients: drained capers, extra virgin olive oil fresh lemon juice and salt. Finally, you place 1/2 cup spinach on each of 4 plates; top each serving with 1 1/2 cups pasta mixture.
Creamy Panini Sandwich
This Mediterranean-style Panini is considered as the healthiest recipe on the list. With fresh vegetables and great taste, it can satisfy even the most discerning food lovers in the world. Among notable ingredients, sweetness and color of roasted red peppers is the star which delish this kind of sandwich. It also provided more than half the recommended-daily intake of immunity-boosting vitamin C. The other flavorful ingredients consisting of basil, black olives, zucchini, provolone cheese, olive oil, and a dab of mayo also contribute to fascinating taste of this Mediterranean- sandwich.
1/2 cup mayonnaise
1/4 cup chopped fresh basil leaves
2 tablespoons finely chopped oil-cured black olives
8 slices rustic whole grain bread (about 1/2-inch thick)
1 small zucchini, thinly sliced
4 slices provolone cheese
1 jar (7 oz.) roasted red peppers, drained and sliced
To make Creamy Panini Sandwich, firstly, you combine 1/4 cup mayonnaise (for people who are losing their weight, change the mayo for creamy low-fat Greek yogurt) with olive oil, basil with olives in small bowl. Evenly spread bread slices with mayonnaise mixture, then layer 4 bread slices with zucchini, provolone, peppers and bacon. Top with remaining 4 bread slices.
Use the remaining mayonnaise to spread on the outside of sandwiches. Then, you cook it in 12-inch nonstick skillet or grill pan over medium heat, turning the other side once, until sandwiches are golden brown and cheese is melted, about 4 minutes.