Mediterranean Diet RecipesRecipes perfect for whole food diets or the Mediterranean diet. Recipes can fit in with the Sonoma Diet, but are not marked by waves.
2 tablespoons vegetable oil - I used olive oil and maybe a little less
1/2 cup chopped onion - I used a whole onion
1 cup chopped red bell peppers - I left this out
1 clove garlic - I went heavy on this
1 pound ground turkey - I used ground turkey breast
2 (14.5 ounce) cans canned peeled and diced tomatoes
1 (15 ounce) can LIBBY'S® 100% Pure Pumpkin
1 (15 ounce) can canned tomato sauce
1 (15.25 ounce) can canned kidney beans, drained - I used pinquitos
1 (4 ounce) can ORTEGA® Diced Green Chiles
1/2 cup whole kernel corn - I used frozen corn
1 tablespoon chili powder - I went heavy on this
1 teaspoon ground cumin - I went heavy on this too
1 teaspoon salt
1/2 teaspoon ground black pepper
*Linda addition - Added some chopped fresh spinach during last 5 minutes of cooking*
HEAT vegetable oil in large saucepan over medium-high heat. Add onion, bell pepper and garlic; cook, stirring frequently, for 5 to 7 minutes or until tender. Add turkey; cook until browned. Drain.
ADD tomatoes with juice, pumpkin, tomato sauce, beans, chiles, corn, chili powder, cumin, salt and pepper. Bring to a boil. Reduce heat to low. Cover; cook, stirring occasionally, for 30 minutes.
Changes for next time: Cut back on turkey and add some cooked bulgur or quinoa. Try different beans, black, white, etc. I plan on making this again after thanksgiving using up diced leftover turkey breast
That recipe sounds really great, I've printed it up, I want to try it, sounds yummy.
Linda I noticed that you have is showing at the bottom of your posting that you've lost 80 pounds, I was wondering if you'd mind telling me how you did it, I know everyone has their own way, of loosing weight like W.W, Adkins, South Beach, etc., but it sounds like to me you have been successful, I have a bit of a busy life style, like when I work I take lunch with me, for one thing it's cheaper and another it is healthier. If you don't mind, please send me an e-mail. at [email protected].
Escarole and Bean Soup
2 tablespoons olive oil
2 garlic cloves, chopped
1 pound escarole, chopped
Salt
4 cups low-salt chicken broth
1 (15-ounce) can cannellini beans, drained and rinsed
1 (1-ounce) piece Parmesan
Freshly ground black pepper
6 teaspoons extra-virgin olive oil
Serving suggestion: crusty bread
Heat 2 tablespoons of olive oil in a heavy large pot over medium heat. Add the garlic and saute until fragrant, about 15 seconds. Add the escarole and saute until wilted, about 2 minutes. Add a pinch of salt. Add the chicken broth, beans, and Parmesan cheese. Cover and simmer until the beans are heated through, about 5 minutes. Season with salt and pepper, to taste.
Ladle the soup into 6 bowls.
The instructions say to drizzle 1 teaspoon extra-virgin olive oil over each, and serve with crusty bread.
Here is a delicious, rich, luxurious stew that you would expect to find in a fancy Italian restaurant. It is so impressive to look at and to eat!
Ingredients:
1 oz. dried porcini muchrooms (I use fresh portabella, four big tops)
6 garlic cloves
2 lb. stewing beef, cut into 2 in. cubes
4 oz. bacon cut into small pieces(I suppose turkey bacon would work)
3 T. olive oil
2 onions, sliced
1 1/4 C dry white wine (I have left this out and used beef broth...still mouthwatering!)
2 T tomato paste
pinch of ground cinnamon
sprig of rosemary
1 bay leaf
2 cups large macaroni
2/3 C grated parmesean cheese (I use much less)
Step 1: soak the dried mushrooms in warm water for 30 minutes. Drain, set the mushrooms aside and reserve the liquid. Cut three of the garlic cloves into strips and insert into the pieces of beef by making little slits w/a sharp knife. Push the pieces of bacon into the beef w/the garlic. Season the beef w/salt and pepper.
Step 2: Heat the oil in a heavy based pan, add half the beef and brown well on all sides. Repeat with the remaining beef. Transfer to a plate. Add the sliced onions to the pan and cook until lightly browned. Crush the remaining garlic and add to the onions with the meat.
Step 3: Stir in the wine, tomato paste, mushrooms, cinnamon, rosemary and bay leaf and season w/salt and pepper. Cook gently for 30 minutes , stirring often. Add the mushroom liquid and enough water to cover. Bring to a boil and simmer the stew for about 3 hours (I use my crock pot for this step), or until the beef is very tender.
Step 4: Cook the macaroni in salted water until al dente. Lift the pieces of meant out of the gravy and transfer to a warmed serving platter. Drain the pasta and layer in a serving bowl with the gravy and the cheese. Serve w/the meat.
I usually just stir the cooked pasta into the crock pot w/the beef and gravy, and serve it all in a bowl like a traditional stew. I don't mess around dirtying serving platters and serving bowls.
2 tablespoons vegetable oil - I used olive oil and maybe a little less
1/2 cup chopped onion - I used a whole onion
1 cup chopped red bell peppers - I left this out
1 clove garlic - I went heavy on this
1 pound ground turkey - I used ground turkey breast
2 (14.5 ounce) cans canned peeled and diced tomatoes
1 (15 ounce) can LIBBY'S® 100% Pure Pumpkin
1 (15 ounce) can canned tomato sauce
1 (15.25 ounce) can canned kidney beans, drained - I used pinquitos
1 (4 ounce) can ORTEGA® Diced Green Chiles
1/2 cup whole kernel corn - I used frozen corn
1 tablespoon chili powder - I went heavy on this
1 teaspoon ground cumin - I went heavy on this too
1 teaspoon salt
1/2 teaspoon ground black pepper
HEAT vegetable oil in large saucepan over medium-high heat. Add onion, bell pepper and garlic; cook, stirring frequently, for 5 to 7 minutes or until tender. Add turkey; cook until browned. Drain.
ADD tomatoes with juice, pumpkin, tomato sauce, beans, chiles, corn, chili powder, cumin, salt and pepper. Bring to a boil. Reduce heat to low. Cover; cook, stirring occasionally, for 30 minutes.
Linda this came out WONDERFUL !!! I can't wait to try it tomorrow once the flavors mingle
The only thing I didn't add was the diced chili's (didn't have them in the house lol) I did add a big ol can of green beans to bulk it up, the possibilities are endless
I made this chili the other day and it was wonderful!!!! The pumpkin really thickens the chili and enhances the texture. I even had to have it for breakfast as was so cold here. I've always been able to enjoy whatever for breakfast and this hit the spot! Thanks for the recipe.
This is so easy to play with, depending on what is in the house.
I used tofu crumbles instead of meat, and I had 4 kinds of beans from my last bunch of chili ( I open 4 different kinds of beans and rinse and save half or 3/4 in freezer zip lock bags ) to have a variety of beans. I also added some leftovr diced zucchini and carrots and some celery. anyway the result was wonderful, and i plan to make it again. I also added some chiffonaded fresh cilantro. It went wonderfully with hot cornbread and a green salad.
Thank you for the recipe
Desserts are not a big part of the Mediterranean diet. Mostly fresh fruit. I have one luscious square of Dove dark chocolate for desserts. Once you cut out sweets, eating much more than that tends to make you queasy.
The recipes look great girls I will be sure to make some of these ideas. I started this diet 4 weeks ago and have been very pleased and satisfied with the foods.
Share experiences.
I cooked my daughter carrot salad, ate with pleasure, although she usually does not like vegetable salads.
You will need:
4 carrots grated
1-2 tablespoons rains
1-2 tablespoons dried cranberries
1-2 tablespoons shredded coconut
1-2 tablespoons pecan chopped
1-2 tablespoons walnuts chopped
1-2 tablespoons pumpkin seeds
1 tablespoon oil of your choice
1 tablespoon apple cider vinegar
1 tablespoon honey
1 teaspoon grated fresh ginger root
1/2 teaspoon Dijon mustard
Salt and pepper to taste
How to cook:
Step 1
Combine all the ingredients in a glass salad bowl.
Step 2
Whisk together the dressing
Step 3
Pour over the salad and toss to coat
Step 4
Served immediately or leave in the bridge covered for up to 2 hours for flavors to meld
Done with a prescription there are still other kind of salads, but my daughter does not like them, so I made this)
Soups, Stews and Chilis
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chili
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