Mediterranean cuisine home cooking recipes. Mediterranean cuisine: recipes. Features of Mediterranean cuisine

What is Mediterranean cuisine? You will find the answer to this question in the materials of this article. In addition, we will tell you about the features of this cuisine and present several simple recipes for preparing delicious dishes.

General information

It is easy to guess that Mediterranean cuisine combines only the cuisines of those countries that are adjacent to the Mediterranean region. However, it should be noted that there are common elements in cooking that are common to all cuisines of the world. For example, the use of herbs, olive oil, garlic, etc. In this regard, many experts note that Mediterranean cuisine is only a collective concept. But despite this, she is still different from others.

Features of Mediterranean cuisine

In combination with the fairly popular Mediterranean diet, which has long proven its benefits, this cuisine is especially popular with those who lead a healthy lifestyle. After all, it includes a wide variety of seafood, fish, lean meat, vegetables (bell peppers, tomatoes, eggplants, zucchini), rice, onions, flour products, etc.

It should also be noted that Mediterranean cuisine is extremely popular among gourmets due to their extraordinary taste, which is formed through the use of garlic, olives, various spices and herbs (thyme, oregano, rosemary and basil). Often this cuisine uses fresh dairy products, cheese, fruit, white bread, red wine, pasta and eggs.

Where is Mediterranean cuisine especially popular? You can find menus with aromatic and healthy dishes in restaurants located in various natural areas of the Mediterranean, namely in France, Portugal, Turkey, Spain, Morocco, Israel, Greece, Croatia, Italy, Macedonia, the Balkans, and others states of this sunny region.

Mediterranean diet

Mentioning dishes of Mediterranean cuisine, the recipes of which we will consider further, one cannot fail to talk about the Mediterranean diet. This term was introduced in the 1950s by Margaret and Ansel Kay.

It should be especially noted that a huge number of medical studies have shown that residents of the sunny Mediterranean are least susceptible to heart and vascular diseases, as well as high blood pressure, obesity and diabetes. In addition, such a diet significantly reduces the risk of Alzheimer's disease. What is this connected with? Experts say that Mediterranean cuisine, including a large amount of fresh fruits and vegetables, grain dishes and a small amount of fish and meat products, helps to improve the health of the body. Moreover, nutritionists have compiled a special formula, thanks to which a person can not only significantly reduce his own weight, but also maintain his health for many years.

So, the Mediterranean diet is based on consuming the following amounts of vital elements per day:

• 10% proteins, or rather beans, meat, peas, fish and beans;
• 30% fat, which should be obtained mainly from olive oil;
• 60% of carbohydrates that should enter the body with bread and pasta.

Mediterranean cuisine: recipes for salads, soups, appetizers and desserts

Anyone who has ever visited a restaurant serving Mediterranean cuisine knows that it includes completely different dishes that are distinguished by their incredible aroma and unsurpassed taste. But if you do not have the opportunity to travel to this sunny region, then you can easily prepare salads, soups, snacks, etc. at home. To do this, you just need to use one of the recipes below.

Salad with shrimp

To prepare such a light but satisfying salad we will need:

• large shrimp - about 10 pcs.;
• pasta (that is, durum wheat pasta) - about 200 g;
• mussels - 140 g;
• garlic - 2 small cloves;
• broccoli cabbage - 110 g;
• unrefined olive oil - 70 g;
• fresh basil - about 4 sprigs;
• Parmesan cheese - about 60 g;
• pickled red beans - 1 standard jar;
• ground black pepper and salt - a pinch;
• granulated sugar - at your discretion.

Product processing

Parmesan cheese should be grated on the smallest grater, then put in a blender and add fresh basil leaves. This mixture must be crushed until smooth. Moreover, it should turn out to be loose.

Boil broccoli in a saucepan with slightly salted water and a little sugar. The last ingredient is needed to ensure that the vegetable retains its natural green color. After boiling, it is advisable to cook the cabbage for about four minutes.

Mussels and shrimp need to be boiled in the same container as the broccoli. However, they should not be kept on fire for too long. After the seafood is ready, it must be cooled and placed in a bowl. In this case, it is recommended to leave the mussels whole, but the shrimp should be peeled.

Or the so-called pasta, must be boiled in lightly salted water and then discarded in a colander. The can of canned red beans should be opened, all liquid drained, and the bean product should be rinsed a little in cool water.

The garlic must be crushed through a press and then mixed together with black pepper, salt and olive oil. This dressing should be as flavorful as possible.

Forming the salad

Place the pasta in a deep plate and place all the other ingredients on top of it. The very last thing you need to do is place the shrimp in the bowl, which you need to sprinkle with a mixture of Parmesan cheese and basil. At the end, all ingredients must be poured with dressing. This salad should be served without stirring immediately after preparation.

Chickpea soup with squid

As you can see, Mediterranean cuisine includes only simple and healthy products that can always be found in regular supermarkets.

When compiling a menu for the holiday table, you should not forget about hot food, or rather soup. After all, this is the dish that can satiate guests well.

So, to prepare chickpea and squid soup we will need:

• frozen squid - about 600 g;
• fresh rosemary - 5-10 g;
• bay leaves - 2 pcs.;
• canned chickpeas - about 800 g;
• fresh sage - approximately 10 g;
• fresh carrots - 2 pcs.;
• onion - large head;
• fresh garlic - 4 cloves;
• vegetable broth - 2 l;
• fresh parsley - 20 g;
• olive oil - about 100 ml;
• tomato paste - dessert spoon;
• salt - add to taste;
• ground black pepper - add to taste;
• celery stalk - approximately 4 pcs.

Cooking process

Why is Mediterranean cuisine so popular in our country? Her recipes include inexpensive and simple products, thanks to which you can set a chic holiday table.

To prepare a hearty and flavorful soup, celery, carrots and onions should be chopped into small pieces and fried in olive oil in a saucepan for five minutes. Next, add sage, paste and a couple of cloves of chopped garlic to the vegetables. Fry all this for 3 minutes over low heat, stirring constantly. After this, you need to put the ingredients in a saucepan, add a can of canned chickpeas (rinsed) and vegetable broth. It is necessary to boil the products for about twenty minutes. Next, you need to remove the sage and rosemary from the bowl, add roughly chopped parsley, and add pepper and salt.

The squid must be boiled separately, peeled and cut into thin rings. After this, you need to heat the olive oil in a frying pan, adding 2 cloves of garlic, and fry for 2-3 minutes. Finally, the seafood should be placed in the soup, mixed thoroughly and served.

By the way, if you want to get a puree soup, it is recommended to first beat the fried vegetables and chickpeas in a blender.

Brodet (second course)

What do you need to do to make your guests enjoy Mediterranean cuisine? Fish is a product that no one can refuse. In order to prepare the classic second course fermented, we will need:

• red fish (preferably salmon) - 600 g;
• olive oil - 4-5 large spoons;
• sweet onions - 2 large heads;
• garlic cloves - 5-6 pcs.;
• tomatoes in their own juice - a jar (about 400 g);
• white wine - about 100 ml;
• fresh squid - 200 g;
• bay leaves - 2 pcs.;
• dry rosemary and basil - ½ dessert spoon each;
• dry thyme - 1 dessert spoon;
• fresh parsley - a large bunch.

How to cook?

Mediterranean cuisine, the recipes of which we discuss in this article, is distinguished by the fact that its dishes are prepared surprisingly quickly and easily. You can see this for yourself.

To make brodet for lunch, chop the onion and fry it in olive oil until completely transparent. Next, you need to place the garlic there (for about 10-15 seconds) and let it stand until a specific smell appears.

Canned tomatoes must be freed from hard skin and mashed with a fork along with the juice. Next, the resulting vegetable puree must be placed in a saucepan and simmered over low heat for about a quarter of an hour. After this, you need to pour white wine into the tomatoes, add bay leaves, dry basil, thyme and rosemary, as well as pieces of chopped red fish, black pepper and salt (add spices to taste). In this composition, it is advisable to simmer the dish, without disturbing, over low heat for about 20 minutes.

After the specified time has passed, finely chopped squid, chopped fresh parsley and previously fried onions and garlic should be added to the saucepan. After keeping the dish on the stove for another 3-4 minutes, remove the dishes, close the lid tightly and let the dish sit for about 16 minutes. It is recommended to serve brodet for lunch along with polenta (porridge made from crushed corn).

Mediterranean appetizer

What features does Mediterranean cuisine hide? The weekly menu, compiled using recipes from this cuisine, can contain an incredible number of varied dishes. However, it will not be complete if it does not use a classic snack.

So, to prepare a hot Mediterranean sandwich we will need:

• mozzarella cheese - about 200 g;
• pesto - about 12 large spoons;
• cherry tomatoes - about 500 g;
• bread intended for toasting - 4 pieces;
• salt - add to taste;
• arugula - add to taste;
• Ground black pepper - add to taste.

Preparing a snack

To prepare such sandwiches, you should preheat the oven to 200 degrees. Next, you need to remove the mozzarella from the packaging, wait until all the liquid has drained from the cheese, and cut into slices. After this, you need to divide the cherry tomatoes in half, and generously grease the bread toasts and place them on a baking sheet covered with baking paper. To finish, place vegetables and cheese on the sandwiches and add a little more sauce on top.

It is recommended to bake beautifully decorated toasts in a hot oven for no more than 8-10 minutes. During this time, the cheese should completely melt. After the sandwiches are ready, sprinkle them on top with pepper, salt and finely chopped arugula.

Tiramisu dessert

Real tiramisu should be eaten with a spoon, not with your hands. This is precisely the rule that those chefs who love to make such a dessert adhere to. For it we will need:

• - 250 g;
• medium eggs - 3 pcs.;
• powdered sugar - 3 large spoons;
• cocoa powder - 2 large spoons;
• Savoyardi cookies (fingers) - about 350 g;
• freshly brewed coffee - 350 ml;
• cognac - 3 large spoons.

Cooking process

Before preparing the Mediterranean dessert tiramisu, you should make an airy cream for it. To do this, you need to separate the whites and yolks into different bowls. To the last component you need to add powdered sugar and cheese, and then mix thoroughly with a mixer. As for the whites, they should be whipped into a strong foam and, adding to the yolks, beat both masses together.

To form such a dessert, you can use any dry biscuits, but it is better to take Savoiardi. You need to dip all the “fingers” one by one into the mixture mixed with cognac, and place them in an even layer in a deep bowl. Next, fill the cookies with cheese cream and again lay out the Savoiardi, soaked in an invigorating drink. Similar steps must be repeated until you run out of food. However, the last layer should be cream.

At the end, the dessert needs to be sprinkled with cocoa powder (through a sieve). It is advisable to serve such a cake to the table only after it has been left in the refrigerator for at least 6 hours.

Mediterranean cuisine is considered one of the healthiest and most balanced cuisines in the world. Thanks to the presence of fresh vegetables and fruits in it, supplemented with a small amount of meat and dairy foods, the human body receives all the microelements, vitamins and minerals it needs. It is not for nothing that Mediterranean cuisine serves as the basis for many diets that have already proven their effectiveness.

What are the main features of Mediterranean cuisine, what products is it based on? And why is it so useful?

Features of Mediterranean cuisine

Mediterranean cuisine is a kind of general concept. It unites the cuisines of only those countries that are adjacent to the Mediterranean region. Of course, the cuisine of each country surrounding the Mediterranean differs from the other in its traditions, which have developed over centuries. For example, Italian cuisine is different from Spanish or Greek.

However, all Mediterranean countries have certain similarities and common culinary preferences, which made it possible to talk about Mediterranean cuisine as the sum of the culinary traditions of a vast region. These days, a culinary festival is held annually on the island of Malta. On it, chefs from different Mediterranean countries demonstrate their skills, offering the public exquisite gastronomic masterpieces.

What are the main culinary features of those countries that have access to the Mediterranean Sea? There are a few main things to note here:

– When preparing a wide variety of dishes, olive oil is used, which thus successfully replaces butter and animal oils. It is used not only for frying meat or fish, but also for dressing salads. Olive oil is good for human health, because it contains vitamins B, C and E, oleic acid and many other useful elements. Vitamin E, being a strong antioxidant, protects body cells from the effects of free radicals, reducing the risk of developing many diseases.

Since olive oil consists predominantly of monounsaturated fatty acids, regular consumption of this product helps lower blood cholesterol levels. Using olive oil in your daily diet allows a person to constantly stay in shape.

– Vegetables and fruits are the basis of Mediterranean cuisine. Tomatoes, eggplants, peppers, onions, olives are present in one form or another in almost every dish. Moreover, during the cooking process they try to use them fresh in order to preserve the natural taste.

– Another product that is invariably present on tables in the Mediterranean region is, of course, fish and seafood. It would be strange if residents of countries with access to the sea did not use its gifts in their cuisine. Fish occupies an important place in the cuisine of Mediterranean countries - it is fried in olive oil, baked, boiled, and used in salads and soups. The most popular fish are herring, tuna, trout, and sardines. But meat in Mediterranean cuisine is consumed in moderation, with preference given to lamb.

– Mediterranean cuisine, based primarily on vegetables and seafood, seems quite simple in terms of cooking technology. However, despite its simplicity, such cuisine is extremely varied and, most importantly, delicious. This is all thanks to the fact that the taste of Mediterranean dishes is formed through the use of various spices, sauces and fresh herbs (basil, rosemary, oregano).

The simplest sauce is olive oil with garlic. It is used to dress many salads. Various sauces, spices and herbs make simple vegetable dishes much more tasty, aromatic and interesting.

– In addition to vegetables and fruits, cereals are widely used. For example, fig. It is prepared with vegetable dishes, served with fish, and is also used to make a delicious filling for baked goods.

– The Mediterranean region is well known for its excellent dairy products. Greece, France, Italy and other countries have their own varieties of cheese. Most of them are low in fat and at the same time very rich in protein. However, hard cheese, as well as cottage cheese and milk, are consumed in small quantities. Preference is given to soft cheeses such as feta or mozzarella, which are added to various dishes.

– Finally, another hallmark of Mediterranean cuisine is wine, which complements many of the dishes served. After all, all the countries in this region are engaged in growing grapes, then making excellent wines from them. There is nothing shameful or harmful about treating yourself to a glass of natural wine for dinner. By the way, wine is added to many dishes to give them a more refined flavor.

The benefits of Mediterranean cuisine

Residents of the Mediterranean region have always been famous for their health and longevity. Of course, a balanced kitchen also plays a role in this. Modern research proves that Mediterranean cuisine is one of the most thoughtful nutrition systems that helps prevent many diseases.

In particular, scientists from the French University of Saint-Etienne conducted a study in which six hundred patients who had suffered a myocardial infarction took part. Participants were divided into two groups: one was offered a traditional low-calorie diet for heart patients, the other was offered a Mediterranean diet. The latter was based on vegetables and fruits, olive oil, consumption of fish and poultry, and red wine. The results of the study were as follows. A group of patients who used Mediterranean cuisine in their diet experienced a significant reduction in cancer incidence and increased life expectancy.

Other studies indicate that despite eating enough fat, Mediterranean people suffer less from heart disease. In addition, they are less likely to experience excess weight problems and Alzheimer's disease. Experts believe that it is the cuisine, which includes fresh fruits and vegetables, seafood, herbs and a small amount of meat, that contributes to the health of the human body.

Based on Mediterranean cuisine, nutritionists developed a diet of the same name, the essence of which is as follows. In order to normalize your weight, you need to consume 10% proteins (fish, meat), 30% fats obtained from olive oil, and 60% carbohydrates (bread, pasta) per day.

There are many recipes for Mediterranean cuisine that are quite simple and do not require significant preparation time. At the same time, the dishes turn out incredibly tasty and healthy. Residents of coastal Mediterranean countries usually eat with their families. Family meals are a special ritual and one of the important distinctive features of Mediterranean culture.

The Mediterranean diet for weight loss is more than just a diet, it is a full-fledged lifestyle characteristic of the inhabitants of the Mediterranean. There are many myths in the world about a proper, healthy diet for the body. Nutritionists are constantly developing new schemes, and culinary specialists are constantly developing dishes and food menus for a month or week according to the rules of new diets.

However, as is known, the result of a diet directly depends on many individual factors of a person’s health, genetic predisposition to weight gain and the efficiency of the digestive system.

What is the essence of such a diet?

60% of the diet consists of: fruits, vegetables and complex carbohydrates, 30 percent is the share of vegetable fats (olive oil), 10 percent is proteins (seafood, fish, lean meat, cheese).

The process of losing weight occurs due to low consumption of unnatural and starchy foods, fatty foods, flour, sweets and carbonated drinks.
It is especially pleasant to follow the Mediterranean diet on a seaside vacation. But for city residents, such a diet will not be a problem, because stores offer a good variety of natural products.

Mediterranean diet. Menu for the week, recipes you will find in our article

To evaluate the results of a balanced diet for residents of Italy, Spain or France, no additional research will be required.

Statistics show that the Mediterranean diet has a positive effect on the body as a whole, is an effective prevention of various diseases, and most importantly, has a positive effect on a slim figure and muscle growth.

Interesting fact! Following the Mediterranean diet has no strict contraindications. An exception is an allergic reaction to a certain ingredient or medical prohibitions due to diseases of the gastrointestinal tract.

The principles of dieting include 3 key points:

• choose the correct (allowed) products to form a menu;
• eat food at a strictly defined time;
• exercise to activate metabolism and energy hunger.

The main advantage of this type of nutrition is a wide variety of dishes. Unlike strict mono-diets, the Mediterranean diet includes a lot of different foods, and the body does not experience “dietary” stress.

A combination of fresh vegetables and fruits, meat, legumes and dairy products contains all the necessary vitamins and minerals. It should not be overlooked that all of the above is easily adaptable to the Russian population, from the Caucasus to Siberia.

Mediterranean diet rules

• Eat vegetables every day. Fresh, boiled, stewed - very healthy. Keep potato consumption to a minimum. Eat more cabbage, tomatoes, peppers, eggplants, and olives. By the way, nutritionists say that olives speed up metabolism.
• Seafood and fish are very healthy, but the fish should be low-fat varieties. Choose a dietary cooking method: boiled or baked fish and seafood.
• Try to consume 1-2 jars of fermented milk product every day. It could be kefir or yogurt. They promote better intestinal function and speed up metabolism. In addition, fermented milk products contain calcium, which helps strengthen bones.
• Eat complex carbohydrates only at breakfast. This is buckwheat, rice, wholemeal bread, pasta. Complex carbohydrates help you gain energy in the morning and throughout the day, and those eaten in the morning do not have time to be stored as excess weight.
• Olive oil is a fat that will not make you fat! Dress salads with olive oil. Avoid mayonnaise and sour cream.
• Mediterranean people love cheese. Give preference to low-fat varieties.
• Meat is an important component of nutrition. Steam or boil the meat.
  Replace sweets with fruits. But be careful with bananas. They are very high in calories.
  Replace sugar with honey.
• Try to exclude potatoes, cottage cheese, pastries, sweets, alcohol, and carbonated drinks from your diet. You can only afford a little red or white wine.

Health benefits of diet and what results can be achieved

The main questions: what are the benefits of Mediterranean cuisine, what results can you expect? A balanced menu is based on regular consumption of fresh herbs, seasonal vegetables and fruits, grains, and moderate amounts of meat. The beneficial microelements contained are more than enough to maintain the health and performance of all body systems.

According to medical research, the benefits of such a diet include the following:

• blood pressure and sugar levels are normalized;
• eliminating swelling and stabilizing kidney function;
• prevention of benign and malignant neoplasms;
• prevention of the development of vascular and heart diseases;
• strengthening the immune system;
• correct and stable functioning of the gastrointestinal tract.

The last point is one of the key ones. According to highly qualified nutritionists, normalizing the functioning of the digestive system is an important component when losing weight. It is with cleansing that any proper nutrition system begins. Many people who are losing weight exclude this stage, sincerely surprised that the chosen diet does not bring results.

By sticking to Mediterranean cuisine, weight loss is observed within a week and a half. Moreover, losing weight does not imply a sharp loss of kilograms; “proper weight loss” means slowly losing excess weight throughout the diet.

Prohibited Products

It is difficult to strictly distinguish between “right” and “wrong” foods, because Mediterranean cuisine is very diverse, but there are a number of foods that should be completely avoided.

Sample Mediterranean diet menu for a week

When compiling your weekly diet, it should be varied as much as possible. By eating different foods, the body will receive the maximum amount of vitamins, the nervous system will be strengthened, and the rejection of prohibited ingredients will go unnoticed.

Interesting fact! The order of dishes can be changed, the main thing is to follow 3 rules: carbohydrates before lunch, proteins after lunch, main course at lunch. Vegetables are allowed at any time of the day, but their total volume should not exceed 1 kg.

A weekly or monthly Mediterranean diet menu does not imply strict prohibitions between meals. Snack recipes (lunch and afternoon snack) should consist of light dishes: fruits, vegetables, life-giving drinks.

Nutritionists recommend limiting them to fresh fruit, natural yogurt or low-fat kefir. Each meal should be at a certain time, this is the key to the proper functioning of the digestive system.

Priority drinks – filtered water, natural juices. Drink coffee, green or black tea without sugar, 3 to 4 cups per day are allowed. Dry wine is recommended for lunch or dinner, no more than 100 - 150 ml per day.

Sweets are allowed once a week, these include dried fruits, honey, homemade cakes or desserts, for example, jelly, mousse, smoothies. It is better to opt for fresh fruit, but rarely eating homemade cookies is quite safe.

It is important to know! If the weekly menu looks too exotic, Mediterranean diet recipes can be adapted. It is allowed to replace the main dishes with porridge, wholemeal pasta, and vegetable stews.

Recipes for the Mediterranean Diet

When preparing first or second courses, olive oil is always added; it is best to choose cold-pressed oil. Its quantity should be moderate.

The Mediterranean diet menu should be composed of natural cuisine products.

The diet includes all types of dishes: first course, second course, desserts. The most difficult thing to cook is soups and side dishes, especially if they are included as a regular dish in a weekly or monthly diet menu program.

Desserts, as a rule, are fruits (dried fruits), yogurt, dietary homemade baked goods, adapted to the daily diet.

Soup Ministrone

Main ingredients for soup:

All vegetables are fried in olive oil in a pan, spices are added. The broth is added several times in portions and the soup is cooked for 50 minutes.

Vegetable risotto

Main ingredients:

All vegetables are cut into small cubes, placed on a greased baking sheet and placed in the oven for 15-20 minutes. Onions and garlic are stewed separately in a frying pan with high walls, adding rice and then broth, and simmer for another 15-20 minutes (the water should evaporate and be absorbed). Place the baked vegetables in a frying pan with rice and stir.

Baked fish

Main ingredients:

Sea fish fillets are placed on a baking sheet greased with oil. Mix lemon juice, kefir, herbs and salt, put the resulting mixture on the fish meat. The top layer is grated cheese. The dish is prepared for 15-20 minutes in the oven at a temperature of 180°C.

Vegetable salad with avocado and shrimp

Main salad ingredients:

The dressing is traditional - olive oil; the salad is seasoned with basil, cilantro, lemon juice and pepper.

The shrimp are cleaned, lightly salted and fried in olive oil on all sides. Avocado is cut into slices, cubes or cubes, sprinkled with lemon juice. Place lettuce leaves on a plate and place chopped avocado on top. Next comes a layer of shrimp.

Cherry tomatoes are cut into four parts and placed on top. Fresh basil and cilantro should be coarsely chopped, pepper and salt to taste.

Rules for quitting the diet

Despite the fact that this nutrition program is not a diet that must be strictly followed, the transition to a normal diet must be properly organized. It is not recommended to suddenly return to consuming large amounts of sugar, fatty meat, potatoes and alcohol.

When leaving the diet, you should gradually introduce familiar dishes into your daily diet, cook red meat more often, and add potatoes to vegetable dishes. You can add butter little by little to the porridge; in the first days, limit it to the minimum amount. They also increase the volume of fruits and vegetables, consuming bananas and grapes more often.

Completing the diet will take 4 weeks, during which time the body will gradually rebuild. If you switch to fatty foods prematurely, you may have an upset stomach or heartburn.

Before you start changing your nutrition system, it is useful to spend 2-3 fasting days. To do this, it is not at all necessary to starve; usual dishes are replaced with stewed or fresh vegetables, drink kefir, carrot juice. Then you can begin to change your diet; after several fasting days, the transition will be unnoticeable.

The main mistakes of losing weight and how to avoid them

Key diet mistakes are not fully understanding which foods are allowed and which should not be included in weekly recipes. The diet allows you to include bread and pasta in the menu, but they should not be made from white flour.

Regular consumption of olive oil can be a big problem when losing weight on the Mediterranean diet, because it contains a large number of “useless” calories.

According to nutritionists, “a small portion of olive oil will not harm a healthy and active person.” A sedentary lifestyle or abuse of vegetable fat can minimize the result.

Breakdowns are one of the biggest mistakes of any diet.. Since Mediterranean cuisine is varied, a daylong breakdown and one-time overeating will not block all the efforts made. It is enough to spend 1-2 fasting days and return to the correct nutrition program.

To avoid breakdowns, you should clearly plan your menu; a properly balanced diet will ensure that the body is fully saturated with useful microelements.

Opinions of doctors and nutritionists about the Mediterranean diet

Experts believe that the Mediterranean diet can be considered the standard diet for a healthy person.

A properly composed menu for a week, a month or a longer period of time, with recipes for healthy dishes, and regular exercise guarantees the normal functioning of the digestive organs, maximum absorption of nutrients due to increased metabolism, and excellent human condition without bad habits.

The program prevents the development of various diseases and heals the body as a whole. Reducing cholesterol levels, normalizing pressure and functioning of the gastrointestinal tract contribute to the complete digestion of food; feeling great allows you to exercise more often or introduce it into your lifestyle.

This nutritional system has no age restrictions and is allowed during pregnancy or lactation.

An important aspect is physical activity, which is mandatory when following the Mediterranean diet. An active lifestyle keeps the entire body in good shape, promotes the proper functioning of the digestive system, and has a positive effect on the cardiovascular system.

It is not necessary to engage in sports professionally; the standard minimum is daily exercise in the morning and evening. And the Mediterranean diet is simple, pleasant, and at the same time, very effective!

Mediterranean diet. Menu for the week, recipes in this useful video:

Mediterranean diet menu for the week:

Mediterranean cuisine combines the culinary traditions of the population with access to the Mediterranean sea waters. A set of countries in this region share common food traditions. The culture is distinguished by a sensitive attitude towards food, a healthy balanced diet and an interest in quality, locally sourced products. The legendary Mediterranean diet is based on the principles of this cuisine.

Features of Mediterranean cuisine

The culinary traditions of the region are collected from all countries with access to the Mediterranean Sea. Therefore, Mediterranean cuisine refers to the customs of the following countries: Greece, Spain, France, Croatia, Cyprus, Italy, Portugal, Turkey, Morocco and Israel. Together, the gastronomic characteristics of these cultures formed Mediterranean cuisine as a collective concept.

The diet of local residents includes a lot of fresh vegetables, grains and fruits. Wine, fish and cheeses are regularly consumed. Among the products, preference is given to local farm goods of a seasonal nature. Residents of the countries of this region constantly consume butter and olive oil. Such a diet is considered very healthy and healthy, and its balance is pleasantly surprising. Therefore, the harmony of this diet often becomes an effective diet, and cooking according to Mediterranean traditions is considered an important cultural heritage of humanity.

The recipes of this cuisine include hundreds of different dishes. Many of them can be easily prepared in your own home. Today we are accustomed to thinking that locals adhere to a diet. However, when talking about the Mediterranean diet, we mean gastronomic habits. In fact, the locals eat quite a lot of food, without limiting themselves to fats, carbohydrates and wine. Such a diet is considered attractive because it allows you to eat a lot, maintain health and improve your figure. According to the traditions of this culture, the consumption of fast food and semi-finished products is excluded. They eat only natural products, preferably grown in their native region.

In the daily diet, there is an unconventional combination of nutrients: more than half of them are carbohydrates, thanks to pasta, bread and cereals, and less than half are fats from sea fish or oils. The smallest share in this diet was occupied by protein obtained from eggs, seafood, dairy products and fish. Locals eat meat least often - only a few times a month. An important distinctive feature of the cuisine is the use of olive oil. Other fats such as margarine and butter are not used. The health benefits of the Mediterranean diet are often attributed to olive oil, a rich source of disease-protecting unsaturated fats. Olive oil also contains many vitamins and antioxidants that have a beneficial effect on skin and hair.

Products from Mediterranean culinary traditions

Olive oil can be considered the main attribute among the products of Mediterranean cuisine. It is added to salads or used for cooking with it. Fresh vegetables are also common in every dish. Among the products, eggplants, tomatoes, onions, olives, garlic and peppers are especially valued. Dishes are seasoned with spices and herbs: basil, rosemary, thyme and others. You can find such spices in almost every dish. You can rarely find meat in recipes, because it is consumed extremely rarely. There is a lot of fresh fish on the coast, so a wide variety of dishes are prepared from it. The most commonly prepared marine species are herring, mackerel, anchovies and sardines. Fatty acids have a beneficial effect on the body and improve health.

Popular products in Mediterranean cuisine

• Fish and seafood;
• Olive oil;
• Herbs and spices;
• Natural vegetables and fruits;
• Bread and pasta;
• Red wine.

The Mediterranean cuisine menu turns out to be both tasty and healthy. The products used improve health, reduce the risk of heart disease, cancer, hypertension, bronchitis and diabetes. Enrichment with vitamins and antioxidants improves skin condition, and beneficial substances prevent obesity and improve your figure. With such nutrition, the quality of life improves and aging slows down.

Since ancient times, the region has been famous for the production of dairy products, as there are a large number of its own varieties of cheese. Such products are added to hot dishes or salads. Cheeses can be served as a separate appetizer with olives and herbs. They often have breakfast with natural yoghurt with pieces of fruit. Yogurt is also used to make sauces for main dishes. Among the meat products in Mediterranean cuisine, lamb is used. However, it is very rare to come across a meat dish, because it is not typical of the local culture.

Locals often serve red wine. Some people consume it daily, so the drink is an integral part of their diet. The alcoholic drink strengthens blood vessels, improves heart function and contains many useful substances. Grape wines are rich in vitamins and minerals, as well as natural fruit sugars. Supporters of Mediterranean culture suggest drinking this wine every day to improve health.

Features of the Mediterranean diet

The gastronomic culture of the region has some rules for preparing and eating food. Products here are chosen carefully, guided by freshness, naturalness and diversity. Locals consume foods that grow in the land or sea, avoiding processed foods and harmful additives from manufactured products. After lunch, it is customary to relax here, because this will improve the state of the nervous system, relieve stress and help digest food more easily.

As a rule, Mediterranean cuisine presents recipes with photos using vegetable oil. For health, it is very important to consume polyunsaturated fatty acids, which can be obtained from butter and dairy products. The diet strengthens the walls of blood vessels and improves the functioning of all body systems. Almost every dish in Mediterranean cuisine contains olive oil. Recipes with aromatic herbs and seasonings are also famous. They significantly enhance the taste of the dish and allow you to use less salt. Natural aromatic herbs provide vitamins and microelements. They are included in recipes for salads, meat dishes, appetizers and desserts.

The consumption of meat products is very limited, because this is not typical of the local gastronomic culture. Instead of meat, Mediterranean cuisine will offer recipes for fish dishes and options for preparing seafood. It is believed that meat supplies the body with a lot of saturated fats, which are not desirable for the body and are harmful to health. Following the Mediterranean diet, you should not eat meat every day. The recipes of this cuisine are rich in natural products. Cereals, fruits and vegetables from the diet of this crop provide a person with an optimal ratio of nutrients, vitamins and antioxidants. Bread is often consumed because the fiber provides energy and improves healing. Locals consume half of the fruits in their daily diet raw.

Basic rules of Mediterranean cuisine

1. Add vegetable oil;
2. Eat regularly;
3. Use natural aromatic herbs;
4. Eat plenty of fresh fruits, vegetables, legumes and grains;
5. Reduce meat consumption.

Mediterranean dishes

Traditional Mediterranean cuisine follows its general cooking principles. This culture uses natural ingredients to create unique dishes. The diet includes both fresh fruits and sophisticated, complex recipes. Lasagna, a casserole made from thick Italian pasta, is popular in this region. Pasta is soaked in various fillings, such as cheese, meat or cabbage. Next they are baked and served. In many regions, lasagna is prepared with zucchini, spinach, artichokes, tomatoes, mushrooms, cheese and other toppings. Various sauces are also added, such as cream.

Another popular dish of the region is couscous. This recipe involves special preparation of regular wheat cereal. The ground wheat is mixed with liquid and rolled into balls. Next, the balls dry and form something similar to a fine paste. There are many ways to prepare couscous, because major holidays are not complete without it. The finished dish is often seasoned with olive oil. There are many recipes for couscous with seafood or meat, or sweet options with nuts, honey and dried fruits. You can add fresh vegetables, herbs, especially mint, to give the hearty dish a fresh taste.

Brodet soup is popular among the first courses of Mediterranean cuisine. It is prepared with fish and brought to a very thick consistency, so the soup often resembles a stew. This recipe has been prepared since ancient times by adding a mixture of seafood and fish. Today there is a wide variety of recipes for fermented soup, because each home often changes the ingredients to suit its taste. A lot of herbs and spices are added to the soup, which give the dish a special taste, and traditional olive oil is also added. Among the hearty village dishes, it is worth noting dolma with minced meat and grape leaves. Dolma is a stuffed dish, reminiscent of cabbage rolls with minced meat. The filling is prepared in vegetable oil and seasonings are added. Stuffed grape leaves represent classic Greek cuisine from the Mediterranean region. In the countries of this region, grape leaves are sold on the market specifically for cooking.

On the coast, pljeskavica is often prepared - a minced cutlet made from pork and beef. Minced meat is used, from which cutlets are formed with onions and fried with spices. Among the spices you will find garlic, lard and hot pepper, which gives it a particularly spicy taste. You can also make a burger from such a cutlet by placing pljeskavica in a bun, adding cucumber, ketchup and spices. You can serve the cutlets with any sauce, but in traditional cuisine they are topped with kaymak sauce. Kaymak is ordinary foam skimmed from fresh baked milk. You can replace it with fresh sour cream and salt, but usually kaymak is prepared in every Mediterranean house.

Each country has made its small but significant contribution to the formation of the world's understanding of Mediterranean cuisine.

A variety of cheeses, sabayon, all kinds of seafood and citrus fruits are just a small part of what the famous Italian cuisine gave to Mediterranean cooking. At the same time, traditional Italian wines and all kinds of pasta are also an invaluable gift from this generous southern country, which is difficult to overestimate.

The Spanish investment in Mediterranean cuisine, the recipes of which are replete with an abundance of herbs and various sauces, is obvious. The incomparable Catalan safrito, picada, samfaina and ali-oli, which are rich in tomato, onion and garlic, form an integral part of the cuisine of the region in question.

It is impossible not to mention French sophistication, generously flavored with Provençal herbs and complemented by delicate airy desserts.

As for Greece, its contribution is simply impossible not to notice, since it, perhaps, can rightfully be considered the most significant. Olive oil and olives themselves, fresh vegetables and fruits, all kinds of fish and seafood, specific feta and all types of grilled meats are just what first comes to mind when comparing traditional Greek and combined Mediterranean cuisine.

The Balkan expansion into Mediterranean cuisine brought here not only incredible meat delicacies, but also the simplicity of traditional country cuisine.

On the INMYROOM FOOD website you can find all the traditional and new recipes of Mediterranean cuisine, supplemented by photographs and videos, as well as containing detailed descriptions of the culinary techniques used in the cooking process and the secrets of world famous chefs.