Mediterranean Diet Recipes Mediterranean diet focuses foods that are natural, devoid of processed foods.
Olive oil and fish are the merits of this diet, as these enhance the recipes and the therapeutic effect of the meals. The diets are sumptuous and healthy. The diet is a guide to healthy living and is a rejuvenator by itself. Legumes, vegetables and fruits provide a lot of complex carbohydrates.
The flavour of these diets is rich and individuals on this diet are at decreased risk for obesity, hypertension and hypercholesterolemia. The primary constituents of the diet are whole grains, olive oil, legumes and fish. Fish and olive oil provide monounsaturated fat. Red meat and wine intake are restricted.
Spaghetti with sautéed garlic powder, stir fried penne with tomato paste and dill, hummos with lemon juice and crushed garlic, lentil soup with red lentils and thin noodles are some of the commonly eaten Mediterranean diet recipes. Whole wheat toast with peanut butter is a good substitute for hydrogenated fats. Cold water fish in certain recipes are helpful, as they enhance the functioning of the immune system. Trans fats and saturated fats are decreased in the recipes for Mediterranean diet. Read the food labels to prevent the intake of unnecessary substances. Many foods comprise of hydrogenated fats that provide empty calories, thereby causing an increase in the blood triglyceride levels.
The AHA American Heart Association recommends moderate intake of wine. This refers to a glass of beer, cocktail or wine on a daily basis for women. For men, it is two glasses. It decreases the risk of blood clot and heart attack. Mediterranean diet recipes are exotic and are famous for their health benefits. Feta, goat or parmesan cheese is preferred.
Grilled shrimp salad is made with shrimp, salad vegetables, asparagus, olive oil and spices.
A toast or crisp veggies with a light dip such as white bean dip is helpful. Blue beans, onion, garlic, pepper and olive oil are used for the preparation of a bean dip. Mediterranean tomato sauce finds its place in a number of Mediterranean diet recipes. It is prepared with fried onion and garlic. Red wine, pepper and herbs enhance the flavour and is refrigerated for three days. Mediterranean tomato sauce has a shelf life of four to five months in the freezer. All these recipes are easy to prepare, especially if the sauce is kept ready. The increased shelf life makes it easy to store. |
