00:00 Recipe 1. Rice with lentils.
04:05 Recipe 2. Sautéed green beans.
06:57 Recipe 3. Squid with garlic and parsley.
10:18 Recipe 4. Baked cauliflower.
13:03 Recipe 5. Mussels in spicy sauce.
16:47 Recipe 6. Chicken skewers.
20:58 Recipe 7. Hake with tomato vinaigrette.
24:34 Recipe 8. Potato and prawn salad.
27:41 Recipe 9. Baked octopus.
31:16 Recipe 10. Lentils with beef ribs.
34:45 Recipe 11. Pasta salad.
37:56 Recipe 12. Baked chicken thighs.
41:23 Recipe 13. Pickled sardines.
45:00 Recipe 14. Mediterranean tuna sandwich.
THE MEDITERRANEAN DIET, rich in fresh foods such as vegetables, legumes, olive oil and fish, benefits cardiovascular and brain health. Its benefits include the prevention of chronic diseases, such as diabetes and Alzheimer's.
The Mediterranean diet promotes a balanced lifestyle that promotes longevity and overall well-being. Not only has it gained popularity for its health benefits, but it has also been recognized as intangible heritage by UNESCO.
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☑️ Recipe 1. Rice with lentils:
Cooked lentils, 300 g.
Basmati rice, 120g. (It can be regular long rice or parboiled rice)
Half red pepper.
An onion.
3 garlic cloves.
Lemon juice, 2 tablespoons.
Fresh parsley, 2 tablespoons.
Olive oil, salt, pepper, cloves, cayenne, cumin, paprika.
☑️ Recipe 2. Sautéed green beans:
Green beans, 350 g.
3 garlic cloves.
2 eggs.
Olive oil, vinegar, salt and sweet paprika.
☑️ Recipe 3. Squid with garlic and parsley:
Fresh or frozen squid.
Juice of half a lemon.
3 garlic cloves.
Fresh parsley.
Olive oil.
Salt.
☑️ Recipe 4. Baked cauliflower.
A cauliflower.
Grated cheese to melt.
A tomato.
Spice mix: Garlic powder.
Sweet paprika.
Dried onion.
Cumins.
Salt.
Pepper.
Olive oil.
Balsamic vinegar.
☑️ Recipe 5. Mussels in spicy sauce:
1.5 - 2 kg of fresh mussels.
White wine, bay leaf.
Chopped onion, 3 tablespoons.
Chopped red pepper, 3 tablespoons.
3 garlic cloves.
Olive oil, 3 tablespoons.
Cayenne or chilli flakes, one teaspoon.
Chopped or crushed tomato, canned, 400 g.
Pepper and fresh parsley.
Mussel broth.
☑️ Recipe 6. Chicken skewers:
Chicken breasts.
Red pepper and green pepper.
Potatoes.
3 garlic cloves.
Salt, pepper, olive oil, parsley, onion powder, lemon juice.
☑️ Recipe 7. Hake with tomato vinaigrette:
Fish, whatever you like.
A large tomato.
Capers.
Green olives.
Fresh basil.
Salt, pepper, olive oil, apple cider vinegar.
☑️ Recipe 8. Potato and prawn salad:
Potatoes, 4 - 5 units.
Eggs, 4 units.
Prawns, 12 units.
Green olives.
Pickles.
Red onion.
Fresh parsley.
Olive oil, apple cider vinegar, salt and pepper.
☑️ Recipe 9. Baked octopus:
A 1.5 kg octopus.
Small potatoes with skin, one kilo.
4 - 5 cloves of garlic.
Salt, pepper, bay leaf.
Fresh parsley.
Extra virgin olive oil, 100 ml.
☑️ Recipe 10. Lentils with beef ribs:
Beef ribs, 600 g.
Lentils, 500 g.
An onion.
4 cloves of garlic.
Red pepper.
3 carrots.
Raw crushed tomato, one cup.
Olive oil, 4 - 5 tablespoons.
Salt, pepper, bay leaf, cumin, paprika, cloves.
Pepper paste (or tomato paste).
☑️ Recipe 11. Pasta salad:
Short pasta, 350 g.
A chicken breast.
2 carrots.
A cup of peas.
Green olives.
For the creamy sauce:
Natural yogurt.
Mayonnaise (optional).
Pickles, red onion, salt, pepper, lemon juice and olive oil.
☑️ Recipe 12. Baked chicken thighs:
Fresh chicken, whole thigh, one per person.
Potatoes, one kilo.
Black olives.
Cherry tomatoes.
Olive oil, salt, pepper.
Spice mix to marinate the chicken:
Sweet paprika.
Cumins.
Dried thyme.
Dried oregano.
Salt.
Pepper.
3 cloves of garlic or a teaspoon of garlic powder.
Olive oil.
Balsamic vinegar.
White wine or chicken broth.
☑️ Recipe 13. Pickled sardines:
Fresh sardines, 750 g.
To fry the sardines, mix corn flour or chickpea flour in equal parts.
Olive oil, 200 ml.
White wine, 50 ml.
Vinegar, 50 ml. (the recipe calls for apple cider vinegar).
Laurel, 4 - 5 leaves.
Garlic, 4 - 5 pieces.
Peppercorns.
Sweet paprika.
Salt.
☑️ Recipe 14. Mediterranean tuna sandwich:
An artisan bread.
Canned tuna (if possible, tuna in olive oil).
Tomato.
Red onion.
Arugula.
Black olives.
Dried tomato.
Pickles.
Garlic.
Olive oil.
Balsamic vinegar.
Natural unsweetened yogurt.
Негізгі бет 2 Weeks of MEDITERRANEAN DIET ☀️ 14 Easy and Delicious RECIPES.
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