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Mediterranean Diet Overview for Beginners

An introduction to the Mediterranean diet focusing on whole foods, healthy fats, and a balanced approach to cooking and eating.
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Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Servings: 4 servings
Course: Healthy Eating, Main Course
Cuisine: Mediterranean
Calories: 450
Ingredients Method Notes

Ingredients
  

Plant-Based Foods
  • 2 cups Bell peppers, chopped Any color
  • 2 cups Zucchini, sliced
  • 2 cups Leafy greens (spinach, kale, etc.)
  • 1 cup Figs, sliced Fresh or dried
  • 2 oranges Oranges, segmented
  • 1 cup Legumes (lentils, chickpeas) Canned or cooked
  • 1/2 cup Nuts (almonds, walnuts) Raw or toasted
  • 1/4 cup Seeds (chia, flaxseed)
Healthy Fats
  • 1/2 cup Olive oil Extra virgin recommended
  • 1 avocado Avocado, sliced
  • 1/2 cup Olives, pitted Black or green
Proteins and Sweets
  • 4 fillets Fish (salmon, sardines) Rich in omega-3s
  • 2 pieces Poultry, cooked (chicken or turkey) In moderation
  • 4 eggs Eggs Used as desired
  • 2 cups Fresh fruit (for dessert) Seasonal selection
  • 2 tablespoons Honey For drizzling

Method
 

Meal Preparation
  1. Chop bell peppers and zucchini, then set aside.
  2. Prepare leafy greens by washing and drying.
  3. Rinse and drain canned legumes, cutting any large pieces.
  4. Slice figs and oranges, and prepare nuts and seeds to sprinkle later.
Cooking
  1. In a large pan, heat olive oil over medium heat.
  2. Add chopped vegetables and sauté until tender.
  3. Season the mixture with salt and pepper as desired.
  4. In another pan, grill the fish or poultry until thoroughly cooked.
Serving
  1. Plate the sautéed vegetables as a bed.
  2. Top with grilled fish or poultry and garnish with sliced avocados, olives, and nuts.
  3. Serve fresh fruit drizzled with honey for dessert.

Notes

Embrace slow, communal meals and the joy of cooking. Use seasonal ingredients and adjust portion sizes according to taste.