Simple Mediterranean Diet Recipes

The Mediterranean diet has its origins in the 16 countries bordering the Mediterranean Sea. While many of the cultures that produce recipes from this region have difficult or time intensive food preparation, there are several simple Mediterranean diet recipes as well. These simple recipes take just minutes to prepare and still give all the flavor and health benefits of the Mediterranean diet.

Whether you are an amateur cook or just beginning to explore the Mediterranean diet, these three simple recipes have relatively few ingredients and steps to create. Give them a try to get started on your Mediterranean diet journey.

This traditional Spanish dish makes a healthy, simple and delicious alternative to the flatbread pizzas most Americans know.

Ingredients

One medium sized eggplant One 16-ounce package of fresh, water-packed buffalo mozzarella Large bowl of warm water Two tablespoons sea salt One large tomato Half a cup of grated parmesan cheese Several large, fresh basil leaves One tablespoon of olive oil Salt and pepper to taste

Instructions

Slice the eggplant lengthwise into slices approximately 1/2-inch thick. Remove the outer rind of the eggplant slices, so each slice lays flat with the inner pulp revealed. Dissolve the sea salt in warm water and soak the eggplant slices for 20 minutes to remove the bitter oils of the fruit. Rinse well and pat dry. Slice the tomato to 1/4-inch thickness. Slice the mozzarella into 1/4 inch thick slices. Brush a small amount of olive oil over the bottom of a baking sheet and arrange the soaked eggplant slices on top. Brush additional olive oil directly onto the tops of each eggplant slice. Layer several basil leaves over each piece of eggplant. Place two to three slices of mozzarella and tomato onto each slice of eggplant. Salt and pepper the pizzas to taste. Roast in an oven heated to 425 degrees for 25 minutes. Serve with a fresh salad on the side.

Fattoush is a salad eaten throughout Lebanon. Tastes and ingredients vary by season and by the region where it is eaten. This version includes chick peas for additional protein.

Ingredients

One large pita bread, torn into bite sized bits One tablespoons minced garlic One tablespoon lemon juice Two tablespoons olive oil One cup chick peas, drained Two small tomatoes, diced Half a cucumber, diced One cup of romaine lettuce, shredded Half a cup of goat cheese, crumbled Two tablespoons of fresh parsley, chopped Two tablespoons of fresh mint, chopped

Instructions

Toast the pita bread in a warm oven until crisp. Place the lettuce, mint, parsley, cucumbers and tomatoes in a large bowl. Toss with garlic, lemon juice and olive oil until completely coated. Top with goat cheese, chick peas and the toasted pita bread.

Strained Mediterranean style yoghurt is higher in protein than conventional yoghurts, and it's thick, creamy and delicious. It mixes well with fresh fruit, as well as with cucumber and dill to form a simple Mediterranean snack eaten throughout the Middle East. Making your own yoghurt is simple and allows you to endlessly customize its flavoring.

Ingredients

One quart of fresh milk - use full fat, two percent or skim as you desire One pouch of freeze dried yoghurt cultures Large piece of cheesecloth

Instructions

Heat the oven to 200 degrees for ten minutes; then turn it off. Heat the milk over medium heat on the stove top. Bring it to a boil and watch closely as it begins to rise up in the pan. Remove from heat and pour into a ceramic bowl on the counter. Allow it to cool to 110 degrees Fahrenheit or until you can insert your pinky without being burned. Stir in the cultures and cover the bowl with plastic wrap. Set the bowl in the warmed oven for 6 to 8 hours to allow the cultures to grow. Remove the bowl from the oven and transfer it to the refrigerator for another 4 to 6 hours. Pour the yoghurt into a large piece of cheesecloth and allow the excess liquid to drain into the sink. Twist the top of the cheesecloth closed, and hang the pouch from the faucet to allow it to continue draining for at least 10 minutes. The longer the yoghurt drains, the thicker it will be.

While these recipes are simple and don't require any special cooking techniques, you should still take your time when preparing them for the first time. Familiarize yourself with the smells, tastes and textures of the food, as well as the way they combine. In no time, you'll be ready to move on to more complicated recipes.

HCG Diet Recipes

HCG is the acronym for human chorionic gonadotropin, a natural pregnancy hormone found in the placenta during the first trimester. HCG is a hot topic among dieters as well because it is believed to aid in weight loss. In fact, there is a multitude of HCG diet recipes available on the Internet, and these recipes are designed to signal the body to break down and use body fat as a primary fuel source.

Each section of the HCG diet is referred to as a phase, with specifically designed recipes for each phase. The following recipes are suitable for those who are in phase one of the HCG diet.

Ingredients:

Radishes (1 ? cups sliced thin) Onion (1 tbsp. minced) Lemon juice (2 tbsp.) Salt and pepper

Preparation:

Stir radishes, onions, and lemon juice together. Add salt and pepper to taste. Chill before serving.

Ingredients:

Boneless, skinless chicken breasts (3 oz. grilled and shredded) 1 tomato (chopped) 1 tbsp. onions (minced) 1 tbsp. garlic (minced) Fajita seasoning Parsley (1 tbsp.)

Preparation:

Stew tomatoes until tender. Add onion, garlic, parsley, and ? packet of fajita seasonings, and stir. Finally, add chicken and cook until warm and bubbly. Serve immediately.

The following recipes are suitable for those in phase two of the HCG diet.

Ingredients:

Boneless, skinless chicken breast (3 oz. cooked) Cabbage (1 cup shredded) Onion (1 tbsp. minced) Reduced fat chicken broth (2 cups) Chili powder (1 tbsp.) Cumin (1 tbsp.) Cayenne pepper ( 1 tsp.) Black pepper (1 tsp.)

Preparation:

Bring chicken broth to a broil, and add seasonings, cabbage, and chicken. Reduce heat, and let simmer for 10 to 15 minutes until cabbage is tender. Serve immediately.

Ingredients:

Asparagus (snapped, 2 cups) Ginger root (1/2 tbsp. minced) Garlic (3 cloves, minced) Water (1/2 cup) Pepper Lemon zest

Preparation:

Cook garlic and ginger in a pot over medium heat for three minutes; then, add water and asparagus. Boil the mixture for five minutes; then, remove asparagus from pan. Season with pepper and lemon zest, and serve immediately.

The following recipes are suitable for those who are participating in phase three of the HCG diet.

Ingredients:

Raw almonds (2 cups) Granny Smith apple (1 apple, chopped) Sweet onion (1/2 cup, chopped) Celery (4 stalks, chopped) Garlic (2 cloves, minced) Flaxseed (2 tbsp.) Olive oil (1 tbsp.) Sea salt (1/2 tsp.) Cayenne pepper (1/8 tsp.) Sage (2 tsp.) Thyme (2 tsp.) Marjoram (2 tsp.)

Preparation:

Soak almonds overnight; then, drain and rinse. Chop almonds into fine pieces, and mix with apples, celery, onions, garlic, and remaining ingredients in a food processor. Pulse mixture until desired texture, and serve.

Ingredients:

Natural Flavor Protein Powder (2.5 scoops) BarleyMax (3 tsp.) Pink grapefruit (1/2 of fruit) Strawberries (1/4 cup, chopped) Granny Smith Apple (1/2 cup, chopped) Water (1 cup) Stevia (2 tsp) Swiss chard (1 cup, chopped) Konjac flour (1/2 tsp., optional-used to mix thicker smoothie)

Preparation:

Add ice cubes, and mix all ingredients together in a blender until smoothie has the right texture.

For specialty ingredients, visit the Sheepra Mini-Store on Amazon.

To create even more delicious recipes for each phase of the HCG diet, check out the following recipe books sold on Amazon.

The HCG Diet Gourmet Cookbook - Create over 200 delicious, low calorie recipes, including soups, salads, chicken, beef, seafood, desserts and beverages in this cookbook by Tammy Skye. The HCG Diet Cookbook: Helping Weight Loss Happen - This cookbook by Melissa Bitter features a variety of recipes based on fresh meats, fruits, vegetables, spices, and herbs. HCG Diet Recipes and Cookbook: 50 HCG Diet Recipes - This cookbook features 50 HCG diet recipes and includes the HCG diet summary with helpful tips for succeeding at each phase of the diet.

By eating the right foods throughout the different phases, the HCG diet can help you lose weight without losing muscle mass or slowing down your metabolism. By following the HCG diet, you can actually trick your body into thinking it is getting more calories. The results could mean a trimmer, more fit you!