Mediterranean Diet Recipies

Moonsun’s lasagne recipe.
Image by toughkidcst
일요일 아침 마나님께서 라자냐솜씨를 보여주신단다.

Higher quality – Director’s Cut here !!

The great part about the Mediterranean Diet is how the diet is very compatible with a Diabetic Diet.
Among my favorite Mediterranean diet recipes is a baked fish meal. This meal is a perfect combination of protein, fat and carbs. I like to compliment the fish with brown rice and a colorful vegetable.
A great baked fish I cook and eat is baked in a cooked sauce of Onions, Canned tomatoes, Bay Leaf, Clove of minced Garlic, tomato juice (usually from the canned tomatoes), lemon and orange juice. I like to add some orange zest and spices such as crushed fennel seeds, oregano, thyme, basil and pepper (I use the Italian Spice found at Costco). After I saut?? the onions until soft I add all of the remaining ingredients, except the fish and simmer uncovered for about 30 minutes. I then cover the fish with the sauce in a baking dish and back for about 15 minutes at 375.
I use my pressure cooker to cook the brown rice and if needed my vegetables. Typlically Brown Rice takes about 20 minutes to cook in my pressure cooker and an additional 20 minutes or so for the cooker to cool down. I usually prefer a fresh salad with Balsamic vinegar and Extra Virgin Olive Oil. I typically use white fish such as Tilapia, sole or flounder.
During the fall time squash is a favorite ingredient. Squash is very popular in the Mediterranean region. The Greeks like to use pumpkins to make many different dishes including casseroles and sweet pies. Here in the United States Butternut Squash is more popular as a cooking ingredient. We use pumpkins for pie and carving, rarely for cooking. I love eating a butternut squash soup on cold winter days. The nice thing about making this soup is you can save it and reheat the soup in the future. This is one of those meals you make today for tomorrow’s consumption. This is a low Carb, low calorie and low cholesterol meal perfect for diabetics.
Bake a squash that is cut in half with the cut side down in the oven for 45-60 minutes. Once the squash has cooled down enough to touch I scoop out the ‘meat’ and set it aside. I then cook some onion, celery and carrots in Olive Oil for about 10 minutes on medium low and covered. I then add the squash, cumin, cloves, chipotle and about 6 cups of vegetable broth. I simmer this for about 20-25 minutes covered until the vegetables are very tender. Now comes the fun part! I then puree the soup in a blender, small portions at a time. I then drizzle some plain yogurt and season with Mediterranean sea salt and pepper. This soup will last several days in the refrigerator. I hope you enjoy it.

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