In this section you can find some of the best mediterranean diet recipes which are easy to do and very health benificial. Also you can enter manually the number of people servings to adjust the amount of ingredients according to your needs.

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Cream of Artichoke with herbs
Draining, good for transit, regulates blood sugar
Prep Time 5 min
Cook Time 30 min
Servings
people
Prep Time 5 min
Cook Time 30 min
Servings
people
Instructions
  1. Place your artichoke bottles in a large saucepan and add 1.5 liters of water. Salt, pepper, cover and cook for 30 minutes over medium heat.
  2. During this time, remove the chervil leaves. Rinse them, as well as the chives. Chop them finely.
  3. When the artichokes are very tender (check with the tip of a knife), pour it into the bowl of your mixer, add the fresh goat cheese and mix to obtain a smooth cream.
  4. Divide the cream into individual bowls and sprinkle with the herb mixture. Serve immediately.
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Cream of fennel with saffron
Antistress, draining, good for transit
Prep Time 10 min
Cook Time 30 min
Servings
people
Ingredients
Prep Time 10 min
Cook Time 30 min
Servings
people
Ingredients
Instructions
  1. Wash the fennels, remove the outer leaves if they are too firm, then slice them into thin strips. Rinse the courgettes, peel them, leaving one skin of every other skin and then cut into slices.
  2. Put in a saucepan with 1.5 liters of water. Salt, pepper, cover and cook for 30 minutes over medium heat.
  3. When the vegetables are tender, pour them into the mixing bowl with the saffron and the rice cream. Mix until you get a smooth cream.
  4. Serve warm.
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Rabbit with chickpeas
antistress, regulates blood sugar
Prep Time 5 min
Cook Time 25 min
Servings
people
Prep Time 5 min
Cook Time 25 min
Servings
people
Instructions
  1. Clean the fresh onions and cut them into sections about 3 to 4 cm. Drain the chickpeas.
  2. Heat the olive oil over high heat in a casserole dish. Throw the onions first and cook for 1 minute, stirring. Add the rabbit saddles and brown 2 minutes on each side.
  3. Pour the chickpeas over, salt, pepper and thyme branches. Wet with a small glass of water, lower the heat, cover and cook for 20 minutes.
  4. Serve warm.
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Salad of Fresh salmon and rice
Good for the cardiovascular system and for the brain, antistress
Prep Time 10 min
Cook Time 20 min
Servings
people
Prep Time 10 min
Cook Time 20 min
Servings
people
Instructions
  1. Clean the salmon fillet (remove skin and edges) and cut the flesh in small dice. Squeeze the lemon. Peel the shallots and slice thinly.
  2. Pour the diced fish into a salad bowl with oil, shallots and lemon juice. Salt, pepper, mix and leave to stand for 30 minutes.
  3. Meanwhile, cook the rice for 20 minutes in salted water (adjust the cooking time to the directions on the package).
  4. As soon as the rice is cooked, drain it and pour it still hot into the bowl. Mix and let cool at room temperature before serving.
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Salad of Fresh salmon and rice
Good for the cardiovascular system and for the brain, antistress
Prep Time 10 min
Cook Time 20 min
Servings
people
Prep Time 10 min
Cook Time 20 min
Servings
people
Instructions
  1. Clean the salmon fillet (remove skin and edges) and cut the flesh in small dice. Squeeze the lemon. Peel the shallots and slice thinly.
  2. Pour the diced fish into a salad bowl with oil, shallots and lemon juice. Salt, pepper, mix and leave to stand for 30 minutes.
  3. Meanwhile, cook the rice for 20 minutes in salted water (adjust the cooking time to the directions on the package).
  4. As soon as the rice is cooked, drain it and pour it still hot into the bowl. Mix and let cool at room temperature before serving.
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Sardines with tomato sauce
Good for brain and nervous system, antioxidant, slimming
Prep Time 10 min
Cook Time 18 min
Servings
people
Prep Time 10 min
Cook Time 18 min
Servings
people
Instructions
  1. Rinse the sardines, incise their abdomen and empty them. Sponge them out and book.
  2. Rinse tomatoes, seed them and cut into cubes. Peel the garlic and slice it into thin strips.
  3. In a frying pan, heat 2 tbsp. To s. Of oil over high heat. Throw in the garlic, leave to brown for 1 minute, then add the tomatoes and thyme branches. Salt, pepper, lower the heat and cook for 10 minutes without covering so that the cooking water evaporates as you go.
  4. During this time, heat 2 Tbsp Of oil in a large skillet over high heat. Brown the sardines 2 minutes on each side.
  5. Add the tomato sauce to the pan and let the sardines sprinkle with flavor for 3 minutes. Serve immediately.
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Soup with garlic and onion
Digestible, anti-infectious and Antioxidant.
Prep Time 10 min
Cook Time 25 min
Servings
people
Ingredients
Prep Time 10 min
Cook Time 25 min
Servings
people
Ingredients
Instructions
  1. Heat 1.5 liters of water in a saucepan, then melt the broth tablet.
  2. Meanwhile, peel the onions and garlic cloves and slice them into strips. Add everything to the broth, pepper, cover and cook over medium heat for 20 minutes.
  3. Pour into the mixing bowl and mix to obtain a smooth soup.
  4. Reverse in the saucepan, adjust seasoning (salt and pepper) and cook over low heat. As soon as the soup shakes, throw the vermicelli in the rain and cook for 5 minutes. Serve immediately.
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White Bean with Herbs Salad
Antistress, good for transit, good for the cardiovascular system
Prep Time 10 min
Cook Time Without cooking
Servings
people
Ingredients
Prep Time 10 min
Cook Time Without cooking
Servings
people
Ingredients
Instructions
  1. Drain the white beans and rinse quickly under clear water. Clean the onions and slice them into strips.
  2. Take the parsley leaves and chop them, as well as the chives.
  3. In the bottom of a bowl, pour vinegar, salt and pepper. Mix, then incorporate the oil into thin netting without ceasing to stir. Add the chopped onions and herbs.
  4. Pour the beans and mix. Store at room temperature until ready to use.
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Zucchini Soup with Basil
Draining, digestive, good for transit
Prep Time 10 min
Cook Time 20 min
Servings
people
Prep Time 10 min
Cook Time 20 min
Servings
people
Instructions
  1. Peel the onion and cut into quarters. Peel the courgettes and potatoes and slice them into strips.
  2. Place the potatoes and onions in a saucepan with 1 liter of water. Salt, pepper, cover and cook over medium heat for 10 minutes. Then add the courgettes and ½ liter of water, and simmer 10 more minutes.
  3. Pour into the mixing bowl and mix to obtain a smooth soup. Add the olive oil and the rinsed basil leaves, then mix again so that all the ingredients mix.
  4. Serve hot or cold.
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salad of potatoes with onions
Appetite suppressant, antifatigue, anti-stress
Prep Time 10 min
Cook Time 20 min
Servings
people
Ingredients
Prep Time 10 min
Cook Time 20 min
Servings
people
Ingredients
Instructions
  1. Peel the potatoes, rinse and dice. Boil for 20 minutes.
  2. During this time, clean the onions and slice them thinly. Drain the feta and cut into small cubes.
  3. In the bottom of a bowl, pour vinegar, salt and pepper. Mix, then add the oil into a thin fillet without ceasing to stir.
  4. Integrate the onions and feta, mix and let stand until the potatoes are cooked.
  5. Pour the hot potatoes into the salad bowl and stir. Let cool at room temperature before serving.
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stuffed Squid with grapes
Slimming, draining, easy digestion
Prep Time 15 min
Cook Time 15 min
Servings
people
Prep Time 15 min
Cook Time 15 min
Servings
people
Instructions
  1. Clean the squid, remove the tentacles and finely chop them with a knife.
  2. Grape the grapes and pass half of the grains to the centrifuge to collect their juice. Peel the other half and seed them. Squeeze the lemon and mix the juice with the grape.
  3. Peel the shallots and slice them into very thin strips.
  4. Heat 1 tbsp Of oil over high heat in a sauté pan. Throw the shallots and leave to brown for 1 minute. Add the tentacles and grape seeds peeled, salt and pepper. Let cook another 4 minutes, stirring.
  5. Stuff the squid with this preparation, then keep them closed with a wooden stick.
  6. Heat the rest of the oil in the pan over high heat, then throw away the stuffed squid. Brown for 5 minutes, turning them over to be seared On all sides. Add the grape juice and lemon juice, salt, pepper, lower the heat and simmer for 5 more minutes, without covering to reduce the juice.
  7. Serve warm.
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