r/mediterraneandiet

I love white rice but in order to make it fit in with my goals more, I buy mixed grains from a korean grocery store. It's full of tons of whole grains like millet, brown rice, oats, beans, and black rice (which gives the finished rice a purpleish hue!). I mix half white rice and half mixed grains, let them soak in water for an hour or so, then cook them normally in my rice cooker. It tastes almost exactly like pure white rice with a lot of fun textures. Spikes blood sugar less & is great for gut health with all the different grains :) I definitely prefer this over pure brown rice

As the heat index increases across the US every summer I keep falling back on cold meals like this one to get through.

There is 1 cup of brown rice and about 1/8 cup of corn underneath my roasted veggies (1/4 zucchini’s, 1 carrots, 1/4 purple onion, roasted bell peppers and onion) and some diced up cucumber, tomato and bell peppers topped with feta cheese and humus.

I forgot to add my olives but it was still yummy. I was only able to eat half and took the rest to work the next day.

Steamed black cargo rice (cooked in a rice cooker 1:1.5 rice to water ratio by volume), topped with a can of smoked sardines and a tomato cucumber salad dressed with olive oil, oregano and sea salt.

I love making really simple meals that require minimal cooking! I got the broccoli and bean salad recipe from Food & Wine and cooked the salmon in the air fryer & added some avocado slices & feta cheese on top. What do you think? (My photography skills are lacking)

Had a roasted chicken leg quarter for dinner and Greek yogurt as a snack. That combined with my morning collagen got me to 100% protein intake today. Finally.

Thanks to everyone who gave advice.

So tonight’s dish was a salmon fillet roasted for 20 minutes with some lemon juice and garlic. Finished with a sprinkle of sesame seeds.
I then made a cannellini bean salad with some Greek yoghurt, lemon, baby tomatoes and pomegranate seeds.
Also featuring some veg which includes homegrown carrots and green beans 🥕🫛

Really easy salmon fillets in marinade w/ roasted carrots, squash, and potatoes from the farmers

Marinate salmon for at least 30min with marinade of choice (I like using ingredients like olive oil, lemon juice, garlic, honey, brown sugar, and soy sauce) sprinkle some parsley on top

Peel and quarter vegetables, toss with olive oil, salt, pepper and paprika

Roast them at 400 for ~15min on seperate sheet pans (adjust time according to size and preference)

Tuna mixed with olive oil and spices. Before you attack about veggies, the carrots are not pictured. Personally, I thought it was delicious!

Everything cooked in olive and avocado oil and I had another serving of asparagus BUT mash potatoes made with butter and sour cream. Salmon portion is probably also too big but I’m trying!

Got the recipe from here (https://www.themediterraneandish.com/chicken-gyro-recipe/#wprm-recipe-container-29821)

Chicken marinade:

• 1 cup plain Greek Yogurt
• 1 lemon, juiced
• 2 tablespoons extra virgin olive oil
• 2 tablespoons red wine vinegar
• 3 garlic cloves, minced
• 1 tablespoon oregano
• 1 teaspoon sweet paprika
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 pinch cayenne pepper (optional)
• Kosher salt
• Black pepper
• 1 1/2 pounds chicken tenders

You'll throw everything for the chicken into a bowl and let it set for 30 minutes or more. Once it's done marinating, cook it in a pan for 5 min per side.

I cooked some lemon yellow rice to go with it. Topped with black olives, cucumber, tomatoes, feta cheese, and tzatziki sauce. So good!!!

Recipe for this salad:

One cup of any short pasta (I used brown rice penne)

A can of black lentils
A can of borlotti beans
A medium avocado
A green bell pepper
A red bell pepper
A handful of olives
Any seasoning/fresh or dry herbs
A drizzle of balsamic vinegar
Half a tbsp of EVOO

METHOD:

1. Boil the pasta al dente.
2. In a mixing bowl add the other ingredients after chopping/dicing. Feel free to be creative.
3. Drain the pasta and rinse with cold water.
4. Add it to the bowl.
5. Add seasonings and the liquids.
6. Toss.

So this monstrosity you see before you is the result of me throwing all the veggies i found in my kitchen into the pan with olive oil and then 2 eggs.

I have carrots, kalamata greek olives, peppers, some pico de gallo i found, white onion, and cilantro

But this isn't something I'd cook for someone else, it's missing something to give it that WOW factor. I feel like I followed the guidelines of the diet while ignoring soemthing important and created this.

Ideas please?

Baked salmon filet over a salad of farro, mixed greens, roasted sweet potato, cherry tomatoes, and some chopped pistachios. The dressing was olive oil, lemon juice, shallot, and a little maple syrup for sweetness. This was so good!