This Article is About
mediterranean diet
cold winter days
fennel seeds
extra virgin olive oil
virgin olive oil
baking dish
low cholesterol
tomato juice
fall time
Mediterranean Diet Recipies
Join 1000's of Authors at StreetArticles Today!

Mediterranean Diet Recipies

The great part about the Mediterranean Diet is how the diet is very compatible with a Diabetic Diet.

Among my favorite Mediterranean diet recipes is a baked fish meal. This meal is a perfect combination of protein, fat and carbs. I like to compliment the fish with brown rice and a colorful vegetable.

A great baked fish I cook and eat is baked in a cooked sauce of Onions, Canned tomatoes, Bay Leaf, Clove of minced Garlic, tomato juice (usually from the canned tomatoes), lemon and orange juice. I like to add some orange zest and spices such as crushed fennel seeds, oregano, thyme, basil and pepper (I use the Italian Spice found at Costco). After I sauté the onions until soft I add all of the remaining ingredients, except the fish and simmer uncovered for about 30 minutes. I then cover the fish with the sauce in a baking dish and back for about 15 minutes at 375.

I use my pressure cooker to cook the brown rice and if needed my vegetables. Typlically Brown Rice takes about 20 minutes to cook in my pressure cooker and an additional 20 minutes or so for the cooker to cool down. I usually prefer a fresh salad with Balsamic vinegar and Extra Virgin Olive Oil. I typically use white fish such as Tilapia, sole or flounder.

During the fall time squash is a favorite ingredient. Squash is very popular in the Mediterranean region. The Greeks like to use pumpkins to make many different dishes including casseroles and sweet pies. Here in the United States Butternut Squash is more popular as a cooking ingredient. We use pumpkins for pie and carving, rarely for cooking. I love eating a butternut squash soup on cold winter days. The nice thing about making this soup is you can save it and reheat the soup in the future. This is one of those meals you make today for tomorrow’s consumption. This is a low Carb, low calorie and low cholesterol meal perfect for diabetics.

Bake a squash that is cut in half with the cut side down in the oven for 45-60 minutes. Once the squash has cooled down enough to touch I scoop out the “meat” and set it aside. I then cook some onion, celery and carrots in Olive Oil for about 10 minutes on medium low and covered. I then add the squash, cumin, cloves, chipotle and about 6 cups of vegetable broth. I simmer this for about 20-25 minutes covered until the vegetables are very tender. Now comes the fun part! I then puree the soup in a blender, small portions at a time. I then drizzle some plain yogurt and season with Mediterranean sea salt and pepper. This soup will last several days in the refrigerator. I hope you enjoy it.


Street Talk

Hey Skip I have just read your article and found rich and interesting When should we expect to see your profile?

Reply
  about 7 years ago
You May Also Like
Mediterranean Diet Foods - Learn All The Healthy Benefits
Mediterranean diet foods become lately more and more popular. People from all over the world are convinced that the healthy mediterranean diet is the most appropriate for disease prevention and weight loss. In all large cities and small areas new restaurants with mediterranean diet menus are opening. So, since I…
By: Maria Karyoti in  Health and Fitness  >  Weight Loss   May 31, 2012  
52
  Likes: 13

Mediterranean Diet Foods - Be Healthy Chic NOT Skinny Sick
Now that summer is here so is the new body trend code! The fashion of the healthy shape body is back again and this time it is here to stay! So, all of us supporters of good health, can shout: Be Healthy Chic NOT Skinny Sick! After years and years…
By: Maria Karyoti in  Health and Fitness  >  Weight Loss   Jun 26, 2012  
25
  Likes: 10

Mediterranean Diet Tips
Eating foods that are found abundant on the land surrounding the Mediterranean Sea is the basis for the Mediterranean Diet. I will provide you with tips on choosing and preparing foods that are common to the Mediterranean Diet. The mild climate of the Mediterranean Region allows the inhabitants to grow…
By:  in  Health and Fitness  >  Popular Diets   Oct 27, 2012  
0
  Likes: 1

The Mediterranean Diet
Good food is synonymous of good health. Mediterranean diet is considered very healthy and able to prevent some illnesses and cancers. Why? Because this diet is packed with antioxidants, vitamins and minerals. Antioxidants are those molecules that can inhibit oxidation in other molecules in your body cell when they burn…
By: SARAHESPOSITO in  Health and Fitness  >  Popular Diets   May 01, 2012  
11
  Likes: 5

Low Carb Mediterranean Diet
You are diabetic and your blood sugar numbers are higher than the Empire State Building. The low carb Mediterranean diet will help you lower your blood sugar. We all want to follow diets that are good for us, cause us to feel good – comfort foods and taste good. Most…
By:  in  Health and Fitness  >  Diabetes   Nov 16, 2012  
0
  Likes: 0

A Mediterranean Diet – A Simple, Yet Effective Alternative to A Healthier Lifestyle
The Mediterranean diet was first introduced to western society in the mid 1990’s. Since then many nutritionists, dieticians and health organisations have lauded its attributes and benefits, and have been very active in promoting and educating people about it. It has actually also been taken into consideration as among the…
By: Martin Michael in  Health and Fitness  >  Nutrition   Apr 28, 2013  
0
  Likes: 0

Face Book – Is it A Curse for An Idle Mind?
Having just finished an article brought on by my reading on this forum, I returned to it, to see what others were up to, and here we go again. “I found this personally helpful!” said Heather, and article on Yin and Yang. She had left her front door open for…
By: Rob Ainslie in  Internet and Businesses Online  >  Forums   May 03, 2012  
17
  Likes: 6

How to Make A Spanish Omelette: Tortilla De Patatas
Spain is one of the european countries with mediterranean food. Mediterranean diet is considered by all experts one of the most healthy and delicious, due the richness in helthy products, like olive oil, fruits, vegetables and other. Spanish “Tortilla de patatas” is a recipe for 4 persons, of low difficulty,…
By: tafino in  Food and Drink  >  Recipes   Jan 27, 2012  
2
  Likes: 1

How to Reduce Those Heating Bill Rises And Avoid Shivering
The title is no surprise is it? Each year at this time as winter is on us, so do price rises of our gas and electric arrive – or so it seems. We should be preparing for it – but are we? For many this will be the toughest time…
By: Keith Rickman in  Self Improvement  >  Achievement   Jan 19, 2013  
6
  Likes: 5

Neapolitan Ragu, a fab recipe for you and your family!
Today I am going to share another delicious recipe: The Neapolitan Ragu. In the last century it became very famous thanks to a poem wrote by Eduardo de Filippo in 1947. Eduardo de Filippo was a playwright, an actor, a poet, a director and a political Neapolitan man. He was…
By: SARAHESPOSITO in  Food and Drink  >  Pasta Dishes   May 02, 2012  
18
  Likes: 4

Benefits Of Antioxidant Vitamins Exposed
You must consider how toxins are excreted. This would offer you the natural antioxidants to choose. Alternatively, you must obtain a vast array of antioxidants to keep up your wellbeing. Use the advice below to give you a few ideas about how you can use antioxidant supplements, minerals and vitamins…
By: Ricky10 in  Health and Fitness  >  Popular Diets   May 28, 2016  
0
  Likes: 1

The Skinnygirl Dish Reviews - Cook Like Bethenny Frankel
The Skinnygirl Dish reviews can give you a better sense of what the book provides. But first, in a world where being physically fit is one of the most important things for many people to achieve, we will need to look at the way we cook even more than we…
By: Sara Reynolds in  Health and Fitness  >  Popular Diets   Apr 20, 2011  
0
  Likes: 0

How to Get In the Best Shape Of Your Life
The diet and fitness industry has been lying to you for years. They've told you need to cut your calorie intake or watch those calories to lose weight, and emphasized that you need to work out for 90 minutes to get in great shape. Popular fitness programs bank on you…
By: Gary Chappelle in  Health and Fitness  >  Popular Diets   Jun 10, 2011  
1
  Likes: 1

Weight Watchers Points Per Day
The Weight Watchers points per day programs such as the newest Points Plus Program provide an alternative approach to weight loss that fits easily into a members normal routine and focuses on what the member wants to eat, rather than foods they have to eat. Fact is, more often than…
By: Sara Reynolds in  Health and Fitness  >  Popular Diets   Mar 03, 2011  
0
  Likes: 0

Post Diwali Detox Diet And Lifestyle
Diwali festival is a celebration of lights, colours and festive sweets. But it also means lots of fried foods, sweets and holiday weight. If you are planning a crash diet, here’s a word of caution. Do not crash diets and other forms of dieting as it may cause acidity, fatigue…
By: Prakruti Jiyofresh in  Health and Fitness  >  Popular Diets   Nov 26, 2015  
0
  Likes: 0

Article Views: 2937    Report this Article