That’s why the Mediterranean cuisine is so healthy & flavorful
According to studies, traditional Mediterranean cuisine is so healthy. Plenty of fruit and vegetables, fish and seafood, but little dairy products and rice, pasta or bread. Plenty of nuts, legumes and herbs, but little meat. As a primary source of fat, olive oil is also very healthy.
This combination of foods provides the body with healthy fiber, antioxidants, unsaturated fatty acids and phytochemicals. Since the Mediterranean cuisine is also changing due to globalization, it should be noted that the positive properties mainly relate to the traditional combination of ingredients, as described above.
Mediterranean kitchen – these ingredients are a must!
Fresh herbs from the Mediterranean region are indispensable in Mediterranean cuisine. Hardly any dish can do without rosemary, thyme, basil or oregano. And if it does, at least generously season it with garlic.
Equally characteristic is cooking with olive oil, in which freshly caught fish or seafood is all too often fried. When it comes to vegetables, it is impossible to imagine Mediterranean cuisine without aromatic aubergines, zucchini, fennel, tomatoes etc., deliciously combined, for example, in the French classic ratatouille.
The Mediterranean kitchen has a lot to offer in terms of taste. In the countries around the Mediterranean you can find great ingredients, which give the dishes their wonderful aromas and which taste wonderfully like vacation.
Let the following sample recipes from the Mediterranean cuisine take you to the Mediterranean! Here you can taste the coasts of Italy, Spain, France, Greece, Croatia or the Mediterranean islands.
Sardinian lamb ragout with artichokes
Braise the lamb ragout “lentamente”, it tastes like “Mamma” after a lot of “Amore”, laurel and good wine.
Ingredients for 4 people
1 bunch of soup greens
1 clove of garlic
2 pounds leg of lamb (your choice of with or without bones)
2 tablespoons oil
2 tbsp tomato paste
250 ml dry white wine
75 g dried soft tomatoes
2 bay leaves
4 juniper berries
165 g artichoke hearts (in stock)
Clean or peel the soup vegetables, wash and cut into small pieces. Peel the onions and garlic and chop both finely. Pat the meat dry and cut into bite-sized pieces. If you’re using meat on the bone, you better have it readily cut by your butcher.
Heat the oil in a roasting pan. Sear the meat in 2 portions over high heat for about 6 minutes while turning. Add onions, garlic and vegetables, fry for about 5 minutes. Season with salt and pepper. Mix in the tomato paste and roast for 1 minute. Deglaze with wine and 200 ml of water.
Chop the tomatoes smaller if you like, add them with the bay leaves and pressed juniper berries. Cover and braise the lamb ragout for approx. 1 hour. Drain the artichokes, cut in half lengthways and heat in the lamb ragout. Season to taste with salt and pepper.
Salad plate a’la Nice (Salad Niçoise)
Enjoy like on the Côte d’Azur with olives, artichokes, tuna and eggs. The clear advantage of this starter: Everyone can put together their own salad
Ingredients for 6 people
750 g small potatoes
400 g green beans
400 g tomatoes
One mini romaine lettuce
1 green onion
1 can (s) (425 ml) of artichoke hearts
2 can (s) (185 g each) of tuna in olive oil
6 anchovy fillets
100 g black olives
1 bunch of basil
10 tbsp white wine vinegar
10 tbsp olive oil
Wash the potatoes and cook in water for about 20 minutes. Pouring off. Clean and wash the beans and cook in salted boiling water for about 12 minutes. Rinse in cold water and allow to drain. Hard boil eggs. Rinse in cold water, peel and let cool down.
Wash tomatoes and cut into pieces. Clean and wash romaine lettuce and cut into strips. Peel the onion and cut into fine rings. Wash, clean, slice or cut the cucumber. Drain the artichokes, cut in half.
Drain the tuna and cut into large pieces with two forks. Rinse the anchovies, pat dry and cut into small pieces. Cut the eggs into wedges. Arrange the prepared ingredients and olives on a platter.
Wash the basil, cut into strips and sprinkle over the salad. Season the vinegar with salt, pepper and a pinch of sugar. Withhold oil. Drizzle the vinaigrette over the salad.
Mediterranean vegetable noodle stew
Inexpensive and so delicious: Even little connoisseurs will enjoy this soup with lots of vegetables and elbow noodles.
Ingredients for 4 people
1 clove of garlic
200 g celery sticks
3 tbsp olive oil
1 tbsp tomato paste
1 can (s) (425 ml) of tomatoes
Salt, pepper, sugar, sweet paprika
200 g small croissant noodles
1/2 bunch of parsley
A rosemary twig (for decoration)
1 can (s) (425 ml each) white bean kernels
Peel onion and garlic and chop finely. Peel, wash and finely dice the carrots. Clean and wash the celery and cut into small pieces.
Heat the oil in a large saucepan. Sauté the onion, garlic, carrots and celery in it. Stir in tomato paste and sauté briefly. Deglaze with tomatoes, juice and 3⁄4 l water. Chop the tomatoes with a spatula. Season the stew with salt, pepper, a pinch of sugar and paprika, bring to the boil and simmer covered for approx. 10 minutes.
In the meantime, cook the pasta in boiling salted water according to the instructions on the packet. Wash the parsley, shake dry and finely chop. Drain the beans, rinse, drain and add to the stew with the parsley. Heat again. Season to taste with salt and pepper. Drain and drain the pasta. Serve with the stew.
With a few simple tips, the Mediterranean nutritional concept can be easily integrated into everyday life:
– Use fresh herbs instead of salt and sugar
– Place a bowl of nuts within easy reach
– Eat poultry instead of red meat
– Replace cow’s milk with goat or sheep’s milk products
– Take time to eat
The Mediterranean cuisine/diet is considered by experts to be the best nutritional method in the world: Lots of fresh vegetables, lettuce, nuts, fish and olive oil end up on the plate. On the other hand, you should avoid too much red meat and fatty dairy products.
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