r/mediterraneandiet

Brudet/Brodet, famous Croatian made stew with calamari and all kinds of fish and sea food. This time I used two kinds of white meat fish.

Commonly eaten with Palenta.

Mixed greens with chopped cucumber, radish, tomato, oranges, feta cheese, almonds and cranberries, and grilled chicken with a homemade raspberry vinegarette drizzle.

Raspberry vinegarette: 1 cup red raspberries, 1 tbsp EVOO, 1 tbsp fresh lemon juice, pinch of salt/pepper, and 1.5 tbsp of red wine vinegar pulsed together. (Optional add a lil honey to make it sweeter)

It was my first time making this dish, and it was so simple and delicious. I'm already dreaming about making it again!

1. Warm olive oil in a pan and thinly slice a whole medium potato (without skin) with a peeler to create a flat, pancake-like layer.

2. Cook until potatoes get slightly crispy and stick together.

3. Flip the potatoes. Don't worry if it falls apart. If it does, just push it back together.

4. Pour scrambled eggs (I used one egg, but two would work too) on top of the potatoes. Let cook.

5. On one half of the potatoes and eggs, crumble some feta cheese. Fold the cooked potatoes and eggs, omelette-style.

6. Once feta is softened, dish up and garnish with sea salt, freshly ground pepper, and chives.

Next time, I think I'd add thinly sliced onion. I'd also get creative with spices (oregano? Fresh dill? I like using whatever I have before it goes bad).

My husband’s Dr. recommended he switch to a Mediterranean diet. I know little about it so I’m doing all the reading I can. Lunch was grilled shrimp, garbanzos, edamame and cucumbers (topped with siracha). How did I do?

Feedback welcome! We have numbers to lower. 🤞🏽

Edit for recipe:
Thawed shrimp seasoned with black pepper, garlic powder, onion powder and Slap ya Mama Cajun seasoning (Approximately 1/2 T each but that’ll depend on quantity of shrimp)

One can garbanzos drained and rinsed
2 cucumbers peeled and roughly chopped
Steamed edamame

(All 3 seasoned with same seasoning as shrimp)

Siracha optional but recommended

Got stuck working over two hours late tonight, missed lunch, and was starving. Stuck a chicken thigh in the air fryer with some asparagus for 18 minutes with salt, pepper, and a bit of olive oil.

For the farro, on Sunday I blitzed two dried shiitake mushrooms, and added them to my rice maker with 1/2 cup of farro, two cloves of minced garlic, and a cup of water. Once it was done cooking I added a can of drained and rinsed cannolini beans to the mixture, and have been just heating up a bit with meals. Really sped up getting dinner ready so I didn't resort to ordering in or eating something unhealthy while exhausted and hungry.

This soup is so flavorful and packed with veggie goodness. I had this with a slice of while wheat bread on the side. Using bagged cole slaw mix is a time and effort saver. No cutting up a head of cabbage or carrots.

Ingrediets:

14oz bag of cabbage & carrot cole slaw mix

1 15oz can cannellini beans drained & rinsed

3 roma tomatoes

3 celery stalks

1 white onion

1 cup frozen cubed butternut squash

4 cloves of garlic

Thyme & parsley to taste

1 tbsp white wine vinegar

1 tbsp olive oil

2-2.5 tsp chicken bouillon

Heat 1tbsp olive oil in a large pot. Add diced onion & chopped celery. Sauté, stirring occasionally, for 8 mins. Add diced tomatoes, minced garlic, and 1 tbsp white wine vinegar. Sauté 3-5 minutes until tomato and garlic softens. Add coleslaw mix, butternut squash, and beans. Season with salt, pepper, dried thyme and dried parsley to taste. Add 4 cups of water and 2-2.5 tsp of chicken bouillon. Throw in a bay leaf if you have one. Bring to a boil, then reduce heat to a simmer, cover and cook for 20-30 mins.

Makes 4 servings. 185 calories, 9g protein, 9.5g fiber, 0.5g sat fat per serving.

I think I’ve posted these components before, but here they are altogether. My family of five eats this meal about once a week.

Dutch-oven bread — recipe from Recipe Tin Eats, no-knead bread, but modified for half whole wheat flour

Hummus — two cans of chickpeas, about half the aquafaba from one can, a few glugs of olive oil, salt to taste, juice of half a lemon, tablespoon of tahini, sprinkled with sumac

Red peppers — these are lunchbox peppers (usually also cucumbers, but I forgot them! sometimes marinated artichoke as well)

Arugula salad — minced garlic clove, juice of half a large lemon, emulsify with olive oil, bit of salt, then top with crushed pistachios and some microplaned parmesan

Roasted feta and vegetables — block of feta in a baking dish, surround with garlic cloves and cherry tomatoes, top with two tablespoons of olive oil, a generous drizzle of honey, and thyme, bake at 400° F for 20 min, top with halved olives, bake 10 more minutes - can also add mushrooms

I switch it up sometimes by leaving off the feta and adding lentil soup, chicken kebabs, or baked salmon.

I’ve lost 20 pounds over the past year eating like this, walking more, and still treating myself to my favorite meals about 10-20% of the time. I’m still not tired of Mediterranean meals!

Chicken breast was poached with lemons, parsley, shallots, pepper corns and salt. Proper poaching keeps the chicken very tender and flavorful- and also retains a nutrients well!

Chopped salad is literally just cucumber, radish, tomatoes and bell pepper dressed in olive oil, lemon juice and zaatar.

I love castelvetrano olives from the olive bar. And a date for “dessert.” 🤣

Shrimp and couscous with artichoke hearts, grape tomatoes and spinach. Sautéed in olive oil, lemon, S+P, garlic, and red pepper flakes. Topped with fresh parsley, feta cheese, and lemon zest ⭐️⭐️⭐️⭐️⭐️

Nothing special on purpose

Came home after a 12 hour shift on the ambulance and had to fight the urge of getting fast food on the way home. Chucked some Himalayan salt and pepper over chicken breasts ($8 AUD) onto a steel pan with olive oil and chopped up garlic cloves.

Chucked in some stir fry veges ($5 AUD) and bobs your uncle

My whole dinner cost me around $13, and I probably could’ve done it cheaper if I shopped around.

This diet doesn’t need to be fancy or complicated! There’s some amazing recipes that get posted on this sub and they all look extremely presentable. I think it’s easy to get caught up in trying to make a complicated dish when really this diet is built on simplicity.

A new regular lunch inspired by a post I saw here not too long ago. Light, satisfying, and comes together very easily.

I add green beans with the ends cut off to boiling water for about 5 minutes. I take them out and place potatoes in the boiling water for about 10 minutes. In a large bowl, I mix together chickpeas, a pouch of good tuna, a couple glugs of olive oil, a few glugs of red wine vinegar, salt and pepper. I add the green beans and potatoes after they've had a chance to cool, and mix everything up. And done. Plate it with a bunch of herbs and/or scallions, serve it up with some good bread.