It’s one of the world’s oldest cuisines, and there’s a reason it’s still considered a healthy choice among the fitness community. Mediterranean diet has already proven to be quite beneficial in the fight against cholesterol, bone weakness and has also shown as helping reduce the chance of developing cancer. It is also a crowd favorite because of it’s reputation of being a light and fresh cuisine. A typical Mediterranean diet includes ingredients such as chickpeas, fresh fish, olive oil, light cheeses, and red wine. People who have switched to this style of eating say that they’ll never eat any other way. Well, we can vouch for that but rarely will one come across a diet that’s delicious as well as healthy!
Here’s what you need to plate up like the Greeks:
The first and very essential component of a Mediterranean meal is the abundance and variety of plant foods. You need to consume at least 5 servings of vegetables and fruits in a day. Wheat, oats, barley, rice, and rye can be consumed in their whole grain form or in the form of bread, cereal or pasta. This should constitute for 2 servings in your daily meal.
If you have a penchant for nuts, then by all means go nuts! They take up a good chunk of a Mediterranean diet and can be used as a quick snack or in the form of spreads and dips. Keep almonds, cashews, pistachios, walnuts, and peanuts at hand. Peanut butter and tahini also go really well with the whole-grain bread.
And what’s Mediterranean cuisine without olive oil? Olive and canola oil are the best substitutes for butter and margarine.Use these oils for cooking or as salad dressings. In case you are using animal fats, such as butter or cream, do so in moderation. When cooking meat too, cut off the fat from red meats and meat products such as sausages, pies, and bacon.
Fish is a staple in the Mediterranean diet. Choose from salmon, trout, herring, and sardines. You can use them any way you want-smoked, frozen, and canned varieties all count. Try and have fish at least once or twice in a week to take in the necessary Omega-3-fatty acids.
Wine and Mediterranean food go hand-in-hand. Drinking in moderation has shown to have protective health effects as it reduces stress to a great extent. And more than that it goes so perfectly well with any Mediterranean dish. But limit your consumption to one to two units in a day. Here’s a recipe that combines all the elements of a Mediterranean cuisine and can be made in under 30 minutes:
For the Baked Halibut with Vegetables you will need…
For the sauce:
- Zest of 2 lemons
- Juice of 2 lemons
- 1 cup olive oil
- 1 1/2 tbsp freshly minced garlic
- 2 tsp dill weed
- 1 tsp seasoned salt
- 1/2 tsp ground black pepper
- 1 tsp dried oregano
- 1/2 tsp coriander
For the fish:
- 1 lb fresh French beans
- 1 lb cherry tomatoes
- 1 large yellow onion sliced into half moons
- 1 1/2 lb halibut fillet, slice into 1 1/2-inch strips
How to make:
Preheat the oven to 450 degrees F.
In a large mixing bowl, combine all the sauce ingredients together. Make two batches of this sauce-one for the vegetables and one for the halibut. Toss the green beans, tomatoes, and onions into the sauce and coat them evenly.
Transfer the veggies to a large baking sheet. Make sure you keep the vegetables on one side of the sheet and keep the remaining space for the fish.
Now, add the halibut fillet strips to the remaining sauce and coat it evenly. Place the halibut filler next to the veggies on the sheet and pour any remaining sauce over it. Lightly sprinkle some salt on this.
Now comes the tricky part. First, bake the ingredients in the oven for 15 minutes at 450 F. Then transfer the baking sheet to the top oven rack and broil for 3-5 minutes. Your giveaway should be the cherry tomatoes popping.
Let it cool down for a bit and then remove the baked halibut and vegetables from the oven. Serve immediately with rice or bread.
Recipe Courtesy: www.themediterraneandish.com