Category Archives: Mediterranean Diet

Sangeeta’s Beet Hummus

I have the very very good fortune of knowing gifted, intuitive cooks who – apart from being close friends – are willing to share recipes, thoughts, innovations, suggestions.

Sangeeta is one such, and one of my dearest treasures is the handwritten cookbook she gifted me over 30 years ago.

Now a passionate advocate of Intermittent Fasting (IF) and healthy eating, Sangeeta continues to experiment and tweak, and this hummus recipe is the first of many to come (I hope) from her current kitchen.

  • Half a cup of chickpeas, soaked overnight (none of the canned stuff)
  • Salt
  • half a sliced onion
  • 2 pearls sliced garlic
  • 1 bay leaf
  • Sesame seeds, roasted and soaked for at least an hour
  • Beetroot,
  • Whole garlic
  • Italian seasoning
  • pickled lemon
  • olive oil
  • salt and pepper
  1. Cook the chickpeas on low heat in plenty of water, adding a little salt halfway through. Keep skimming the top of water to remove any grey foam.
  2. Add the onion, garlic and bay leaf to the water.
  3. Roast beets in oven with the whole garlic, salt and some Italian seasoning, covered, for the first 20 minutes and then open, so it caramelizes a bit.
  4. Once everything has cooled down, blend the lot with some pickled lemon ( I chuck  them in some salt and leave  them to pickle for about 2 weeks … tastes good in so many things).
  5. Adjust seasoning and serve drizzled with olive oil.

Served it with crudites, wholewheat pita grilled with olive oil, minced garlic, salt and pepper and chicken kebabs.

Thanks much Sango, as always !

Burratinas before dinner …

This gets done in a flash when all the ingredients are assembled … fresh burratina from Puglia, tomatoes on the vine, sweeter than sweet, olive oil, fresh basil, avocadao oil, a terrific balsamic reduction and a dash of salt and pepper.

  1. Place a burratino in the serving dish, drizzle the avocado oil over it.
  2. Add sliced tomatoes, scatter the basil leaves.
  3. Grind a bit of sea salt and pepper onto the cheese.
  4. Splash a bit of the balsamic reduction over it in a nice ruby red rich squiggle.

Tastes better than it looks, these pix don’t do it justice. But oh, the burst of flavours, the freshness of the ingredients, the crunch of the seasoning. Don’t need a single thing more.

Some pix of ingredients off the web, with thanks.

 

Kuko’s Grilled Peppers

I know this sounds like a no-brainer … but when served piping hot, with meat and salad on a cold Gurgaon evening, music playing, wine in hand and catching up with old friends after yonks, it was delicious beyond belief.

  • Green, red and yellow peppers, sliced, de-seeded, pith removed
  • olive oil
  • crushed garlic
  • oregano
  • salt and pepper
  1. Marinate all of the above for a couple of hours.
  2. Grill in a pre-heated oven, over a surface sprayed lightly with olive oil.
  3. Turn over once after a few minutes, grill till just done, not limp.

This can be made with yellow and green zucchini as well.

Pix off the web, with thanks.

Kuko’s Broccoli-Date-Pomegranate Salad

Another winner from the Kuko table !

Source and mix. Serve.

  • Broccoli florets, steamed
  • Pitted dates, sliced
  • pomegranate arils
  • toasted almond slivers
  • honey mustard dressing

Honey mustard dressing

  • 1 tbsp apple cider vinegar
  • 1 tsp mustard powder
  • 1/2 tsp garlic powder
  • 1 tsp salt
  • 1 tsp pepper
  • 2 tbsp dijon mustard
  • 3 tbsp olive oil
  • 3 tbsp honey
  1. Mix vinegar, mustard powder, garlic powder, salt, pepper, dijon and honey in a bowl.
  2. Whisk  to combine, stream in the olive oil.
  3. Once combined and emulsified, taste, adjust salt, honey or vinegar as necessary.

Recipe for the dressing from http://violetmeyer.com/honey-mustard-dressing/

Kuko’s Grilled Mushrooms

I’m a sucker for food that delicious, easy to prepare and involves the least work.

So these few posts are all things Kuko, as she whips them up effortlessly, remains elegant and relaxed and entertains with gracious facility !

  • Button mushrooms, cleaned, stems removed, patted dry
  • Finely chopped onion
  • cheddar cheese
  • a dash of mayonaisse – a tablespoon or more
  • breadcrumbs
  1. Mix the cheese, onions and mayo and stuff the mushroom caps.
  2. Sprinkle with breadcrumbs.
  3. Bake for 10 to 15 minutes till browned.

Utterly delicious ! She said the addition of the mayo makes all the difference and she picked this tip up when she was in the Philippines.

Pix off the web, with thanks.

Kuko’s (Indian) twist on a salad dressing

To give regular salad dressing a bite …

… sputter in olive oil, some mustard seeds, curry leaves and a couple of dry red chilies.

Mix this into the vinaigrette and lift with the addition of a couple of tablespoons of fresh orange juice.

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Goes brilliantly with grated carrots.

Pix off the web, with thanks, as always.

Apricots. Apricots. Apricots.

The fruit is everywhere, warm, orange, gold, offering all kinds of suggestions.

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Sauces. Appetizers. On the side.

Three recipes I haven’t yet tried. Sound delicious though.

As an accompaniment, from Alon Shaya, Executive Chef and Owner of Shaya in New Orleans.

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  1. Stir together :
  • 1 1/2 tbsp cider vinegar
  • 1 tbsp tahini
  • 1 tbsp orange juice

2. Whisk in

  • 1/4 cup olive oil
  • 1 tbsp water

3. Set aside.

4. Chop into 2 cm pieces :

  • 3 apricots
  • 2 tomatoes

5. Toss with the prepared dressing (above). Sprinkle with 2 tbsp sesame seeds and serve with grilled fish.

As a sauce, from Eric Banh, Executive Chef @ Ba Bar in Seattle.screen-shot-2016-10-29-at-1-00-45-pm

  • 2 cups diced, fresh apricots
  • 1 cup white wine
  • 1 tbsp turmeric
  1. Cook the above over medium heat for about 10 minutes, till the alcohol evaporates and the sauce thickens.
  2. Transfer to a blender and puree till smooth.
  3. Drizzle over roasted vegetables, grilled bread or baked chicken.

As an appetizer, from Jason Hotchkiss, Director of Culinary Operations @ the Patio Group on Goldfinch in San Diego.

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  • 6 fresh apricots, halved
  • olive oil
  • salt and pepper
  • crumbled feta cheese
  • shredded basil
  • chopped cucumber
  • a squeeze of lemon juice
  1. Drizzle the cut sides of the apricots with olive oil, season with salt and pepper.
  2. Grill over high heat, flesh side down for about 2 minutes or until charred.
  3. Cool. Cut into wedges. Arrange, top with the feta, basil, cucumber and lemon juice.

None of this is mine, neither the recipes not the photographs. All borrowed – with thanks – from print and the internet !

Sweet Paul’s Famous Feta & Lemon Dip

Came across this first in his cookbook and then online – will be trying it out very soon. Looks and sounds terrific.

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This is the most blogged, tweeted, and pinned recipe I have ever created. It’s also one of the simplest recipes ever. Just a few ingredients, 2 minutes in the food processor, and voila, you have the most amazing dip. I’ve even used it as a topping for baked chicken or white fish.

– Paul Lowe

Serves 4

  • 7 ounces feta cheese (about 1 cup crumbled)
  • 1 tablespoon grated lemon zest, plus more for garnish
  • 1–2 tablespoons fresh lemon juice
  • 1 garlic clove, minced
  • 6 tablespoons extra-virgin olive oil, plus more for serving
  • Pinch of red pepper flakes
  • Crudités, chips, toasts, or pita crisps, for serving
  1. Place the feta, lemon zest, 1 tablespoon lemon juice, garlic, and olive oil in a blender and whir until combined but still slightly chunky. It’s dense, so you may need to stir it with a fork once or twice. Taste, and if it’s too salty add more lemon juice.
  2. Spoon into a serving bowl, drizzle with a little oil, and sprinkle with a pinch of pepper flakes and some lemon zest.
  3. Serve with crudités, chips, toasts or pita crisps.

 

Thanks Paul !

http://www.sweetpaulmag.com/food/lemon-and-feta-dip

Baked Olives a la Navzer

Thrown together to no particular recipe, according to Navzer, this was another stellar pick on that cold Vancouver evening, along with the patates bravas.

  • zest of 1 lemon
  • 1 tsp fennel seeds
  • 1 clove garlic, chopped fine
  • 1 tbsp olive oil
  • Sliced lemon from zested lemon
  • olives
  • A slug of wine
  1. Preheat oven to 350 degrees.
  2. Lightly roast fennel to release flavour and aroma over a low flame in a non-stick pan.
  3. Toss olives with lemon zest, garlic, olive oil and the wine.
  4. Line a baking tray with aluminum foil, layer the sliced lemon, scatter the olives over the lemon slices and bake for 20 minutes.

Terrific.

Images off the net, with thanks.

Patates Bravas by Navzer

A tapas dish from Spain, this is Navzer’s version, served on a cold Vancouver evening, quite the shining star among an abundance of delish platters.

  • potatoes with skin, in small pieces, or small potatoes halved
  • olive oil
  • mayonnaise
  • any hot sauce
  • paprika or crushed red chili flakes
  • chopped garlic, about 4 to 5 cloves
  • squeeze of lemon juice
  • 1 tomato, pureed
  • dash of ketchup
  • chorizo or spicy Italian sausages, chopped, pan fried and kept aside
  1. Boil potatoes in a pan of salted water, till almost done.
  2. Drain and cool.
  3. Toss the potatoes in a couple of tablespoons of olive oil, bake for 35 minutes till browned, edges crisp.
  4. Separately, mix 3 tbsp mayo, hot sauce to taste, paprika, chopped garlic, lemon juice and pureed tomato along with a dash of ketchup (for tang).
  5. When the potatoes are slightly cooled, toss with the sauce/dressing and stir in the fried sausages.

Good both hot and cold, absolutely delicious in fact.

Images off the web, with thanks.

A Sunday lunch with prosecco and friends

Unplanned, on-the-spur-of-the-moment and impromptu, this lunch was sunny, sparkly, air-conditioned and frothy both in liquid sustenance and atmosphere : good cheer, good friends, good food (even if I say so myself).

With Raising Sand (Robert Plant and Alison Krauss), thank you Neena.

Menu

Prosecco, prosecco, prosecco. And good old G & T. And fresh, tender coconut water.

Ok, so these are not my pictures, they’re off the web, but they encapsulate the moments and are the visual ooh’s and aah’s elicited by chilled bliss on a humid summer day.

On to the food :

Kurmur, crunchy, fresh, crisp, in bowlfuls, with the drinks.

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Melon with proscuitto and a honey mustard vinaigrette. (The vinaigrette was part of the plan, but it didn’t get made).

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Here’s the recipe anyway – 4 tablespoons of your best olive oil, 2 tablespoons of red wine vinegar, 20ml runny honey, 1 1/2 teaspoons of wholegrain mustard and a pinch of salt – mixed and stirred and shaken. Got the recipe off the net and the pix were stunning.

A Curly Kale Salad with tomatoes, olives, cubed feta, a minced red onion, cherry tomatoes, thinly sliced red radishes and Japanese cucumber, sliced mushrooms – and for the kick – fresh betel leaves, minced. The whole lot gently tossed with olive oil, salt and pepper. And just a dash of apple cider vinegar. Pomegranate arils. Roasted sunflower seeds, scattered.

A word about the kale. A serendipitous discovery – this was organic, fresh, crunchy and wonderfully green. Home delivered by Ben of Sustenir Agriculture which practices urban farming in Singapore.

Urban farming, thus described : controlled environment agriculture : growing plants without ever exposing them to the outside world, using artificial lighting, exacting specific nutrients and controlling every aspect of the air and water environments … perfecting a plants habitat: giving them exactly what they need, when they need it. Their lack of exposure to the hazards of traditional field farming (insects, temperature changes, cleanliness and purity of water, parasites and inconsistent levels of sunlight) … ergo clean, healthy produce …

Yes, it tasted clean. And healthy. And fresh. And good, considering : kale is the king of healthy leafy greens, a widely regarded super-food that brings more nutrients to the table than any other green on the market. Rich in beta-carotenes, Vitamins K,C, A and calcium, consuming it raw, cooked or juiced will give you boundless energy. With the highest anti-carcinogenic properties of any salad, this is the mighty green that might just save us all!

Arabian Beef Kebabs

These were especially delicious, a new recipe.

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  • 1 kg minced beef
  • 3 eggs
  • 1/2 fresh cup coriander leaves
  • 1 cup fresh mint leaves
  • big onion, chopped fine
  • 3 cloves and 4 cardamom, and some cinnamon, blended
  • 1 tbsp coriander powder
  • 1 tbsp cumin powder
  • salt
  • 100g olive oil or butter
  • ginger garlic paste
  • 1 tsp freshly ground black peppercorns
  • 2 tbsp lime juice
  1. Mix all together well.
  2. Set aside for 30 to 45 minutes.
  3. Shape, pan fry.
  4. Garnish with mint and coriander leaves.

Pita wedges tossed with sea salt, olive oil and freshly minced rosemary.

Hummus and Baba Ghanoush.

Roast chicken with chunks of butternut squash and sweet potatoes. Smoked salmon with cucumber and soft cheese.

And dessert was Mango Fool with Lime and Toasted Coconut

A puree of Alfonso mangoes (in season), swirled with the zest and juice of half a lemon and Greek yoghurt, chilled, then spooned into ramekins and topped with toasted coconut flakes and sprinkled with black chia seeds. (Couldn’t find passion fruit which was part of the recipe – a drizzle of passion fruit seeds. Substituted with chia).

One did float on the bubbly a bit, which is why my photographs are less than par. Some pix borrowed off the web.

Prawn Aglio Olio

Mona has been turning them out, dish after dish, and here’s the latest.

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  • Spaghetti, cooked al dente in salted water with a dash of olive oil, reserve a bit of the water
  • Prawns, marinated for 10 minutes with oregano, black pepper, salt and a dash of lime juice (optional)
  • Red chilies, sliced
  • garlic, finely diced
  • shallots, sliced
  • fresh basil, sliced
  • salt
  1. In hot oil, over high heat, stir fry the prawns and sliced chilies till just done; keep aside.
  2. Add more oil to the pan, saute the garlic and shallots till golden, taking care they don’t blacken.
  3. Add the cooked spaghetti and salt as required.
  4. Add the prawns and chopped fresh basil, toss lightly, adding a bit of the reserved water if too dry.
  5. Drizzle extra virgin olive oil and some more crushed black pepper, serve immediately.

Mmmm, mmmm, mmmmm ….

Saturday Lunch

When family visits, its food, drink and long conversations well into the afternoon.

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Menu :

  • Bubbly
  • Roast chicken with pumpkin and sweet potatoes
  • Blanched asparagus spears with brussel sprouts and diced prosciutto
  • Greek Salad (a variation)

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The leaves were fresh and crisp, the avocado just right. Added pomegranate arils, cubed feta, sliced button mushrooms and quartered cherry tomatoes. And kalamata olives, black and green. With a dressing of olive oil, salt, pepper and a dash of raspberry vinaigrette.

 

Rocket Pesto a la Syl

Rocket was growing in wild profusion in the garden bed. One of the few things growing in any sort of profusion in our veggie patch at Rema Rainbow Valley, Panchakshipura, Tamil Nadu. IMG_4964 (1)So I thought I’d find a good use for it – beyond a salad.

IMG_4969 (1)I had eaten rocket pesto before but never tried to make it, or indeed any sort of pesto.

Had time on my hands and a renewed interest in trying out new recipes. So I looked on line for a recipe and came upon one by Jamie Oliver. As only Jamie does he encourages you to play with the ingredients and so I did. His ingredients, my quantities.

Recipe loosely based on Jamie Oliver’s recipe, sourced from the Net.

  • 2 tightly packed cups freshly picked and washed rocket leaves (stems and all)
  • 15 cloves garlic (small Indian variety – probably use 6-8 of the fat ones you get in Australia)
  • 1/2 cup shelled walnuts chopped up a bit (next time I make this I’m going to increase it to 3/4 cup or 1 cup)
  • extra virgin oil as needed. I used 3 or 4 generous slugs
  • Juice of half lemon (in the absence of lemons I used juice of a whole lime)
  • 4 tbsp grated Gran Padano parmesan (the last of my stock)
  • Salt and pepper to tasteIMG_4965 (1)
  1. Place the rocket leaves and add a couple of generous slugs of olive oil in a blender’s jar. Blend.
  2. Separately, (or do this first) blend together the garlic cloves and walnuts.
  3. Combine the two blended mixtures.
  4. Add lime/lemon juice, grated parmesan, salt to taste and pepper, if using. I didn’t – the rocket was very peppery.
  5. Add a bit more olive oil if you like – I did.
  6. Mix well, enjoy.

I gave our gardener Govindappa a taste of the pesto.IMG_4968 (1) Normally he has very finicky tastes for anything but good South Indian food. He savoured this one, gave it the tick of approval.

He likened the slightly bitter taste of the rocket to bitter gourd and remarked it must be good for diabetics and for controlling blood pressure. Maybe it is!

150 Calorie Snacks

The last of the Good Housekeeping reprints … for those with a yen for the Mediterranean lifestyle, and the in-betweeners between meals.

Mediterranean-Diet-Reduces-the-Risk-of-Suffering-a-Cardiovascular-Related-Death

  • 1 heaped tbsp houmous with strips of courgette, carrot and red or yellow pepper
  • 40g cheese and an apple
  • 25g plain 70% dark chocolate (about 2 squares)
  • 25g seed, nut and sultanas, mixed
  • 25g pistachios, walnuts, cashews or almonds … or a mix
  • a nectarine and 3 apricots
  • 170g carton Greek 0% low fat yoghurt with blueberry, plus a peach.

Picture from http://www.scitechdaily.com.

Veronica’s Chicken ‘Aroma’

Cutting calories and food portions gets  repetitive and boring : its the same old, same old with some slight variations, at least as far as I am concerned. Its a drag to explore new variations on 100 or 150g of chicken per meal, month in and month out. Veronica, who is a part of the how shall we cook the chicken today dilemma produced this absolutely delish dish, skewered and very lightly pan fried – from watching a TV program on Indonesian food.

Measurements are, as they say in India – andaz se – or as per your preferences – increase or lessen as you desire.

Boneless chicken breasts, cubed

Coriander powder

Cumin powder

Chili powder

Turmeric powder

Garlic, minced

Shallots, minced

Ginger, minced

Curry leaves

Salt

  • Marinate the chicken pieces in the coriander, cumin, chili and turmeric powders for at least an hour.
  • In a dash of oil, fry the onion, garlic and ginger till fragrant and just browned.
  • Add the chicken pieces and marinade, and a bit more oil, if necessary. Stir fry till just done.
  • Season with salt, add the curry leaves, give it another good stir and its ready to eat.

 

 

400 Calorie Lunches

These may hold a few surprises – so little yet so much … or vice versa.

Guacamole & Pita

  • 2 tbsp guacamole with 1 wholemeal pita,85g rocket and 1 tbsp olive oil / vinegar dressing.

Salad

  • Salad leaves, a few cherry tomatoes, 1/2 sliced avocado, 50g goat’s cheese, 1 tbsp pistachios and a drizzle of olive oil.

Year: 2008 Month: 07 Page: 165-184Chickpea & Chorizo Salad

  • 3tbsp red wine vinegar
  • 2tbsp extra virgin olive oil
  • 1 garlic clove, crushed
  • Zest and juice of 1 lemon
  • 1½ x 400g tin chickpeas, drained and rinsed
  • 125g (4oz) chorizo, skinned and diced
  • ½ red onion, finely sliced
  • 1 large red pepper, finely sliced
  • ¼ cucumber, deseeded and diced
  • 3tbsp each roughly chopped mint, flat-leafed parsley and coriander

Mix together the vinegar, oil, garlic, lemon zest and juice in a large bowl. Add the chickpeas, chorizo, onion, pepper and cucumber. Season, toss everything together, then add the herbs. Toss lightly again and serve.

Year: 2005 Month: 06 Page: 204Roasted Tomato Salad

  • 900g (2lb) plum tomatoes, halved
  • 2 garlic cloves, sliced
  • 5tbsp extra virgin olive oil
  • 1 red chilli, finely chopped
  • 2tbsp balsamic vinegar
  • 3 ripe but firm avocados, peeled, stoned and thickly sliced
  1. Preheat the oven to 200°C (180°C fan) mark 6. Put the tomatoes into a shallow roasting tin, cut side up. Season, scatter with garlic and drizzle over 2tbsp olive oil. Roast for 40 45min.
  2. Meanwhile, make the salad dressing. Mix together remaining oil, chilli and balsamic vinegar in a large bowl.
  3. Transfer tomatoes and any cooking juices to a large serving platter and leave to cool. Add avocado to the dressing and toss to coat. Spoon over tomatoes.

Year: 2012 Month: 08 Page: 148Deluxe Fig & Ham Salad

  • 200g (7oz) fine green beans, ends trimmed
  • 3tbsp extra virgin olive oil
  • 4 slices white sourdough bread, cut into large cubes
  • 4 Little Gem lettuces, quartered lengthways
  • 85g pack Parma ham
  • 4 figs, quartered
  • 1tsp Dijon mustard
  • ½tbsp cider or white wine vinegar
  1. Bring a small pan of water to the boil and cook the beans for 4min or until tender. Drain and leave in a colander to steam dry until needed.
  2. Heat 1tbsp oil in a large frying pan and fry bread cubes, tossing frequently, until golden and crisp. Season with salt and set aside to cool.
  3. Arrange lettuce quarters cut-side-up on a large platter. Roughly rip the Parma ham slices in half lengthways and weave among the lettuce quarters. Dot over the figs, beans and toasted bread cubes.
  4. In a small jug, mix together the Dijon mustard, vinegar, remaining oil and some seasoning. Drizzle over the salad and serve.

Chicken & Feta Frittata (with leftover chicken)

  • ½tbsp olive oil
  • 1 medium red onion, sliced
  • 1 red pepper, deseeded and sliced
  • 100g (3½oz) baby spinach
  • 225g (8oz) cooked skinless chicken, cut into bite-sized chunks
  • 2tbsp roughly chopped fresh basil
  • 6 large eggs, beaten and seasoned
  • 100g (3½oz) feta
  1. Heat the oil in an ovenproof 20.5cm (8in) frying pan. Gently fry the onion and pepper for 10min until softened.
  2. Preheat grill to medium. Add spinach to onion mixture and leave to wilt for 30sec. Add chicken and basil, then pour over the eggs. Cook over a low heat for 8-10min until just set.
  3. Crumble feta on top, then grill until cooked through. Cut into wedges. Serve hot or at room temperature.

Year: 2012 Month: 02 Page: 152White Bean Salad

  • ½tbsp red wine vinegar
  • 2tbsp extra virgin olive oil
  • ½ red cabbage
  • 2 courgettes
  • 410g tin cannellini beans, drained and rinsed
  • ½ red onion, finely chopped
  • 100g (3½oz) stale unsliced bread, torn into small chunks
  • 125g ball low-fat mozzarella, torn into small pieces
  • Handful basil leaves, chopped
  1. In a small bowl, whisk the red wine vinegar and olive oil together with plenty of seasoning and a splash of water to make the dressing.
  2. Cut out and discard the tough core from the cabbage, then finely shred the leaves and put into a large serving bowl. Peel the courgettes into ribbons, using a y-shaped peeler, and add to the cabbage bowl. Add the remaining ingredients and dressing, and toss well to combine. Serve.

All recipes, information and pictures from http://www.goodhousekeeping.co.uk/

300 Calorie Breakfasts

The last entry, this one and the next two contain information on Mediterranean eating fundamentals. The credit for all the hard work and good information goes to the September 2013 issue of Good Housekeeping. They’ve kept it simple and made it easy !

Oats

Oatmeal with Fruit & Nuts

  • Combine 25g rolled oats with 100g  plain 2%fat Greek yoghurt and leave overnight.
  • Stir in half a grated apple, 6 chopped almonds and 1/2 chopped mango.

Pomegranate & Berry Smoothie

  • In a blender, whiz together 50g berries, 1/2 banana, 50 ml pomegranate juice and 125ml low-fat yoghurt with a handful of crushed ice.
  • Serve with 6 walnut halves.

Yoghurt & …

Combine 150g plain 2% fat Greek yoghurt with any

one of the following :

  • 1 tbsp roasted chopped pistachios, 2 chopped dried apricots and a pinch each of cinnamon and nutmeg.
  • 85g berries, 1 tsp orange blossom honey and 2 tsp sunflower seeds
  • 1 sliced nectarine, 1 tsp runny honey and 1 tbsp toasted pine nuts

Mediterranean Muesli

  • Combine 25g rolled oats, 2 tbsp plain 2% fat Greek yoghurt, 2 chopped walnuts, 2 chopped dried figs and 2 chopped dates. Serve topped with a few berries.

Scrambled Eggs, Med style

  • Beat 2 eggs with 1/4 diced pepper, 1/2 tbsp sun-dried tomatoes, 1/2 tbsp sliced olives and 4 halved cherry tomatoes. Cook in a non-stick pan with 1 tsp butter over a moderate heat, stirring, until just set.
  • Serve with a slice of thin toast.

Toast with Cheese, Fruit & Nuts

  • 1 slice wholemeal toast spread with 1 tbsp or 25g Philadelphia Light, topped with 1 sliced pear and 2 chopped walnuts.

Fresh Fruit Plate

  • 200g prepared fruit such as peaches, strawberries and oranges, 1 tbsp toasted flaked almonds, hazelnuts or cashews and 1 tbsp pumpkin seeds.

That’s one week of recipe options !!

Photograph borrowed from http://www.violetfashionart.blogspot.com.

The Mediterranean Way

Much has been written and discussed about this uber-healthy diet and food lifestyle. I came across this set of simple RULES to print and stick on the fridge – so as you don’t forget, or wonder … or lapse. Even if you do, this daily reminder should put back on track very soon.shutterstock_94559782

THE MED DIET RULES

DailyCALIFORNIA WALNUT COMMISSION MEDITERRANEAN DIET

  • 2 portions or 2 tbsp olive oil
  • 1 portion or 25g walnuts, almonds or hazelnuts
  • 7+ portions or 80g to 100g of fruit and vegetables
  • 1 to 3 portions or 150ml dairy products
  • 3 to 6 small portions or 25g wholegrain bread, rice, pasta or other grains
  • 1 small glass wine (optional)

I love the last one, but the article goes on to emphasise that it is optional, so exercise some judgement.

WeeklyMediterraneanDiet

  • 2 to 3 portions or 100 to 150g fish or any other seafood
  • 3 + portions or 150g cooked weight of pulses
  • 1 to 2 portions or 100 to 150g poultry

 

 

Monthlyred-meat-660

  • Up to 4 portions or 85g to 125g red meat

 

 

 

In addition, minimise sugar, salt and processed food, fill up on fresh vegetables and salads, use olive oil and butter ( yes, butter !) instead of vegetable oil and margarine.

And follow the RULES as a guideline .

Photographs have been borrowed from http://www.news.discovery.com, http://www.foodscienceacademy.org, http://www.techglam.com and http://www.blisstree.com