Mediterranean inclusion

The Healthy Mediterranean Recipes is a compilation that includes healthy and delicious recipes from the Mediterranean region. The recipes in this book are perfect for those who are looking for ways to improve their health and enjoy delicious food at the same time. 

The Mediterranean diet is a pattern of eating that is based on the traditional foods and drinks of the countries surrounding the Mediterranean Sea. The Mediterranean diet has been shown to be beneficial for health, helping to protect against heart disease, stroke, cancer, and other chronic conditions. The diet is also associated with a lower risk of Alzheimer's disease and Parkinson's disease. These are also healthy recipes for losing calories.

The Mediterranean diet is based on the following principles:

  • Emphasizing fruits, vegetables, whole grains, and beans.
  • Including olive oil as the primary source of fat.
  • Eating fish and poultry at least twice a week.
  • Using herbs and spices instead of salt to flavor food.
  • Limiting red meat to no more than a few times a month.
  • Drinking red wine in moderation.
  • Getting regular exercise.

Following a Mediterranean diet can help you enjoy delicious and nutritious food while also improving your health. Try some of the recipes in this book to get started on your journey to better health.


Healthy Mediterranean Salad

Healthy Mediterranean Salad Recipe

This salad is a great way to prepare your meal as it is light and refreshing. This salad is packed with fresh vegetables and fruits, making it a great option for those who are looking for a healthy and delicious way to start their day. It is also packed with nutrients that are essential for good health. This salad is best served fresh.


The ingredients that you will need for this recipe include:

  • 1 head of Romaine lettuce, chopped
  • 1/2 cup of cherry tomatoes, halved
  • 1/2 a cucumber, sliced
  • 1/4 cup of Kalamata olives
  • 1/4 cup of feta cheese
  • 1 tbsp. of olive oil
  • 1 tbsp. of red wine vinegar
  • 1 clove of garlic, minced
  • 1/4 tsp. of salt
  • 1/4 tsp. of black pepper

Meal Prep

To make the Healthy Mediterranean Salad... 

  • Simply combine all of the ingredients in a large bowl and toss to coat.
  • Then, drizzle with olive oil and red wine vinegar.
  • You can also add garlic, salt, and black pepper to taste.

Quick Tips
Nutrition facts

Tips

To add more protein to this salad, you can add cooked chicken, shrimp, or tofu.


Nutrition Facts

This salad contains a total of:

  • Calories: 190
  • Fat: 11g
  • Cholesterol: 10mg
  • Sodium: 470mg
  • Carbohydrates: 12g
  • Fiber: 3g
  • Sugar: 4g
  • Protein: 7g
  • Saturated Fat: 2.5g


Shrimp And Orzo Salad

Shrimp And Orzo Salad Recipe

This salad is a delicious and healthy option for those who are looking for ways to add more seafood to their diet. This salad is light and refreshing, making it perfect for a summer meal. It is also packed with nutrients that are essential for good health. This salad is best served cold or at room temperature.


Ingredients: 

  • 1 lb. of cooked shrimp, peeled and deveined
  • 1 cup of cooked orzo pasta3
  • 1/2 a cucumber, diced
  • 1/2 a pint of cherry tomatoes, halved
  • 1/4 cup of red onion, diced
  • 1/4 cup of Kalamata olives
  • 1 tbsp. of chopped fresh parsley
  • 1 tbsp. of olive oil
  • 1 tbsp. of red wine vinegar
  • 1 clove of garlic, minced
  • 1/4 tsp. of salt
  • 1/4 tsp. of black pepper


Meal Prep

To make the Shrimp And Orzo Salad... 

  • In a large bowl, combine the cooked shrimp, cooked orzo pasta, diced cucumber, halved cherry tomatoes, diced red onion, Kalamata olives, chopped fresh parsley, and olive oil, red wine vinegar, garlic clove, salt, and black pepper.
  • Mix all of the ingredients together until they are evenly distributed.
  • Serve the salad cold or at room temperature. Enjoy!

Quick Tips
Nutrition facts

Tips

  • You can use any type of cooked shrimp for this recipe.
  • If you are looking for a vegetarian option, you can replace the shrimp with tofu or chickpeas.

Nutrition Facts

This salad contains a total of:

  • Calories: 310
  • Fat: 10g
  • Saturated Fat: 1.5g
  • Cholesterol: 215mg
  • Sodium: 890mg
  • Carbohydrates: 32g
  • Fiber: 3g
  • Sugar: 4g
  • Protein: 24g


Lemon and Herb Chicken

Lemon And Herb Roasted Chicken Recipe

This chicken recipe is a great way to add more protein to your diet. This chicken is packed with flavor and is very easy to make. It is also a good source of lean protein, making it a healthy option for those trying to lose weight or maintain a healthy weight.


Ingredients: 

  • 1 whole chicken1 lemon, quartered
  • 1 tablespoon olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon dried thyme leaves
  • 1/4 teaspoon dried rosemary leaves
  • 1/4 teaspoon garlic powder


Meal Prep

To make the Lemon And Herb Roasted Chicken... 

  • Preheat the oven to 425 degrees F.
  • Place chicken pieces in a roasting pan.
  • Drizzle olive oil over chicken and then sprinkle with salt, pepper, thyme, rosemary, and garlic powder.
  • Place lemon wedges in the pan around the chicken.
  • Roast for 30-40 minutes, or until chicken is cooked through and skin is golden brown.
  • Remove from oven and let rest for 5 minutes before serving. Enjoy!


Grilled Salmon With Lemon And Dill

Grilled Salmon With Lemon And Dill Recipe

Salmon is a great source of protein, omega-3 fatty acids, and vitamins and minerals. It is also low in calories and saturated fat. Grilled salmon with lemon and dill is a healthy and delicious way to enjoy this nutritious fish. The lemon and dill add flavor and the grilling adds a nice flavor to the salmon. The nutritional value of salmon makes it a great addition to any diet. It is especially good for those who are looking to improve their heart health or lose weight. Salmon is also a good choice for people who have arthritis or joint pain. The omega-3 fatty acids in salmon can help to reduce inflammation and pain. Salmon is also a good source of vitamin D, which is important for bone health.


Ingredients: 

  • 1 pound salmon fillet
  • 1 lemon, thinly sliced
  • 2 tablespoons chopped fresh dill
  • 1 tablespoon olive oil
  • Salt and pepper to taste


Meal Prep

To make the Grilled Salmon With Lemon And Dill... 

  • Preheat grill to medium-high heat.
  • Coat salmon with olive oil and season with salt and pepper. Grill for about 4 minutes per side, or until cooked through.
  • Remove from grill and top with lemon slices and fresh dill. Serve immediately. Enjoy!

Quick Tips
Nutrition facts

Tips

  • If you don't have a grill, you can cook the salmon in a lightly oiled pan over medium-high heat.

  • You could also use other fresh herbs in place of the dill, such as parsley or chives.

  • Serve with grilled vegetables or a salad for a complete meal.


Nutrition Facts

This salad contains a total of:

  • Calories: 273
  • Fat: 14 g
  • Saturated Fat: 2 g
  • Cholesterol: 93 mg
  • Sodium: 213 mg
  • Carbohydrates: 3 g
  • Fiber: 1 g
  • Sugar: 1 gProtein: 34 g
  • Vitamin A: 188
  • IUVitamin C: 8 mg
  • Calcium: 21 mg
  • Iron: 2 mg
  • Magnesium: 54 mg
  • Potassium: 738 mg
  • Omega-3 Fatty Acids: 1646 mg


Spinach & Feta Turkey Meatballs with Herbed Quinoa

Spinach & Feta Turkey Meatballs with Herbed Quinoa Recipe

These Spinach & Feta Turkey Meatballs are a delicious and healthy dinner option! Packed with protein and veggies, they're perfectly served over herbed quinoa. So good, no one will even know they're eating healthy!


Ingredients: 

  • For the meatballs:
  • 1 pound ground turkey
  • 1/2 cup chopped spinach
  • 1/4 cup crumbled feta cheese
  • 1 egg, beaten
  • 1 clove of garlic, minced
  • 1 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • For the quinoa:
  • 1 cup cooked and cooled quinoa
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh basil
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
Meal Prep

To make Spinach & Feta Turkey Meatballs with Herbed Quinoa... 

  • Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.
  • In a large bowl, mix together all of the ingredients for the meatballs. Shape into 1-inch balls and place on the prepared baking sheet. Bake for 12-15 minutes, or until cooked through.
  • While the meatballs are cooking, prepare the quinoa. In a medium bowl, mix together cooked quinoa, parsley, basil, salt, and pepper.
  • To serve, place some of the quinoa on a plate and top with 2-3 meatballs. Enjoy

Nutrition facts

Nutrition Facts

This salad contains a total of:

  • Serving Size: 2-3 meatballs with quinoa
  • Calories: 290
  • Fat: 10 g
  • Saturated Fat: 3 g
  • Cholesterol: 85 mg
  • Sodium: 505 mg
  • Carbohydrates: 15 g
  • Fiber: 2 g
  • Sugar: 2 g
  • Protein: 33 g