Top 5 Popular Mediterranean Diet Recipes for Weight Loss - Mediterranean Meal Plan for Beginners
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The Mediterranean Diet is famous for its many health benefits from lowering the risk of heart disease and Alzheimer's Disease, to reducing the risk of an unborn child developing asthma.

What's more, the traditional Mediterranean diet has now been recognized as an effective weight loss diet.

Read on for meal ideas for the Mediterranean diet and Mediterranean diet recipes.

Your waistline and your taste buds will thank you.

These simple Mediterranean Diet recipes are all suitable as main meals.

Mediterranean salad recipes have been included as a healthy accompaniment.

Alternatively, fresh steamed vegetables would also be great selections for Mediterranean cuisine.

Spinach, Mushroom, Tomato Frittata with Feta Cheese. Many Mediterranean food recipes incorporate plenty of fresh and colorful vegetables.

Try substituting your very favorite vegetable and herbs for a more unique and personalized Mediterranean meal.

Ingredients:

1 tbs extra virgin olive oil

3 cups sliced mushrooms

1 onion, chopped

1 garlic clove, minced

1/4 tsp pepper

1/4 tsp salt

1/2 tsp oregano, or any fresh herb you prefer

10 oz, or 1 bag, fresh spinach, chopped

1/4 cup milk, preferably reduced-fat or skim

1/2 cup feta cheese, crumbled, preferably reduced fat

6 eggs

2 tomatoes, sliced

Instructions:

Add oil to a non-stick ovenproof pan, and over a medium heat, cook mushrooms, onion, garlic, salt, pepper, and herbs.

Stir to prevent sticking for approximately 8 minutes, until all liquid is removed.


Add spinach, cover, cook for about 5 minutes until spinach is just wilted.

Whisk eggs in mixing bowl. Add cheese and eggs to pan containing cooked vegetables and stir gently to mix.

Turn heat to low.

Place sliced tomato on top and cook uncovered for about 10 minutes, until only a slight amount of juice remains.

Place under grill for 3-5 minutes until set.

Slice and serve with salad or steamed fresh seasonal vegetables drizzled with a little extra virgin olive oil.

Roasted Mediterranean Style Leg of Lamb With Artichokes. This is a great example of a Mediterranean recipe, featuring such traditional Mediterranean foods as lamb, garlic, and artichokes.

Ingredients:

4lb leg of lamb

1 tsp oregano, chopped finely

1 tsp pepper

2 tsp salt

1 garlic clove, minced

1 cup of tomato passata

1 cup water

9 oz artichoke hearts, tinned, marinated, or frozen

Instructions:

Heat oven to 325º F.

Rub the combined oregano, pepper, and salt into the lamb.

Place lamb on rack in shallow baking pan. Bake in the oven for 2 1/2 hours.

Remove lamb and baking rack from the oven.

Drain fat from baking juices and place lamb back in pan without the baking rack.

Combine garlic, passata, and water, and pour over lamb. Place sliced lemon over top of lamb.

Place artichokes around lamb in baking dish.

Bake for another 30-60 minutes, basting occasionally with sauce, until meat thermometer reaches 175-180º F.


Serve with salad or roast vegetables, such as potatoes, pumpkin, and sweet potato.

Healthy Greek Salad. Ingredients:

2 cucumbers, peeled and chopped or sliced

3 tomatoes, chopped

1 onion

4 tsp fresh lemon juice

1/4 cup extra virgin olive oil

1 1/2 tsp oregano

salt and pepper as desired

8 pitted Kalamata olives, chopped

1 cup feta cheese, reduced fat, crumbled

Instructions:

Combine cucumbers, tomatoes, and onion in an appropriately sized salad bowl.

Combine lemon juice, olive oil, oregano, salt, and pepper.

Drizzle over salad.

Place feta cheese and olives decoratively on top.

Traditional Tabbouleh Ingredients:

1/2 cup boiling water

1/4 cup bulgur

1 onion, finely chopped

5 tomatoes, chopped

1 cup chopped parsley

1/4 cup chopped fresh mint

juice of 1 lemon

2 tsp extra virgin olive oil

pinch of salt if required

Instructions:

Add boiling water to bulgur in a small bowl.

Mix, then cover. Let it rest for 1 hour.

Drain off any leftover water.

Combine the remaining ingredients in a bowl. Add softened bulgur and mix well.

Easy Baba Ganoush

People of the Mediterranean sure love their dips!

From Greek tztaziki to hummus, muhammara, and, of course, Baba Ganoush.

I mean, what better way to kick-start your dinner than a creamy, dreamy dip and some homemade pita to go along?!

Ingredients:

1 large eggplant

1/2 to 2 tbs tahini paste

1 to 2 fresh garlic cloves

1 tbs lemon juice

1 tbs greek yogurt (Optional)

Salt and pepper

Extra virgin olive oil is made from the very first pressing of the olives, and as a consequence contains the very highest levels of antioxidants.

The Mediterranean Diet is famous for being a rich source of antioxidants, which are vital for good health and mopping up dangerous free radicals.

I hope you enjoy these Mediterranean Diet weight loss recipes.