Mediterranean Diet Recipes

The Mediterranean diet has become popular in recent years mainly due to the ever increasing positive research results and are considered the major cause for the longevity of people in this region along with the reduced incidents of heart and cancer diseases when compared to the western diet.

Foods that make up a Mediterranean diet recipes have evolved over the centuries in the 21 countries that surround the Mediterranean Sea. The primary countries that have influenced the evolution of such foods are Southern Italy, France, Greece, Portugal and Spain. These countries are characterized by the longer life spans of their people as well as the lower incidence of heart and cancer diseases.

Foods that make up a Mediterranean diet recipes contain a lot of complex carbohydrates, vegetables, fruits, beans, pasta, rice and other grains. Since the Mediterranean countries have all had access to the sea, fish is is included in their diet. Wine is also consumed however in lesser or moderate quantities compared to western consumption while most food is cooked in olive oil. Apart from giving the food a taste of its own, olive oil is also considered to be therapeutic in nature and is naturally cholesterol free which is said to help reduce the risk of heart disease.

Typically, foods that make up a Mediterranean diet start from appetizers - largely salads. Bread is always there. Depending on the season, warm soups can be served along with bread.

The main course consists of an abundance of vegetables, pastas or legumes which basically imply plants will form the majority of the meal with servings of fish and meat from time to time.

The last course is invariably quite simple with a cup of Turkish coffee or Moroccan tea and for dessert simple things like Algerian almond cookies, lemon tart from Provence, baked figs from Greece or simple Sicilian lemon ice.

The key elements of the Mediterranean diet recipes are fresh fruits and vegetables, whole grains, olive oil, fish, and wine in moderation. Because of this combination, the Mediterranean diet is one of the healthiest dieting regimens to be found anywhere on the planet.

Here are some easy to follow, no-cooking Mediterranean Diet Recipes:

Breakfast

• Yogurt with Cranberry-Orange Relish and Slivered Almonds

In a bowl, top 6 ounces light fruit-flavored or plain yogurt with 3/4 cup cranberry-orange relish from Monday's dinner and 2 tablespoons slivered almonds. Serve with 1 cup fat-free milk.

• Cereal with Fruit and Cheese

Have 1 cup Kashi Good Friends cereal (or 1/2 cup Wheat Chex or 3/4 cup Cheerios) with 1/2 cup fat-free milk. Top cereal with 1 cup strawberries. Drink remaining milk in bowl. Serve with 1 stick mozzarella string cheese.

• Greek Salad with Chicken

In a small cup, whisk together 2 teaspoons olive oil, 1/2 teaspoon red wine vinegar, 1 clove garlic, halved, and 1/4 teaspoon dried oregano. Combine 2 cups romaine or mixed greens with 1 small tomato, cut in wedges, a few red onion slices, and 1/4 cup sliced cucumbers. Remove garlic pieces from dressing and toss with salad. Top with 2 tablespoons crumbled feta, 1/2 cup diced cooked skinless chicken and 2 olives (optional). Serve with 1 small whole-wheat pita or 1 slice whole-wheat bread.

• Gazpacho Salad

Chop and serve as a salad: 1Tomato, ½ cucumber, ½ Green Pepper, 1 Celery stalk, ¼ Onion, 1 tbsp Parsley. Dress the salad with: 3 tbsp Red Wine Vinegar, 2 tbsp lemon juice, 2 tbsp Olive oil, ½ tbsp Oregano. Serve with 4 Wasa crispbread crackers.

• Vegetarian Taco Salad

Toss together 3 cups romaine lettuce, 1/4 cup reduced-fat shredded cheddar cheese, 1/2 cup canned black beans, 2 tablespoons fat-free sour cream, and 2 tablespoons salsa, and top the salad with 1 ounce baked tortilla chips. For dessert, have 1 low-fat round ice cream sandwich (130 calories).

• Tuna Sandwich with Lettuce and Tomato

Mix together one 6-ounce can water-packed chunk light tuna with 2 teaspoons (more if desired) Dijon mustard, 2 tablespoons light mayonnaise, 1/2 teaspoon ground black pepper, and 1 tablespoon pickle relish. Serve half now and save half of the tuna mixture for Monday's lunch. Pack the tuna into a 6 1/2-inch whole-wheat pita bread with 1/2 cup baby spinach leaves and 1 sliced tomato.

Mediterranean diet recipes have been carefully tailored to bring you the very best from the Mediterranean region. Get your copy of 5 WEEKS OF MEDITERRANEAN DIET RECIPES! No cooking, easy to follow!