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Eat YOUR way to good health with Mediterranean cuisine

By on June 16, 2016

When you’re craving healthy foods with a little flavor, you can’t go wrong with Mediterranean food. Mediterranean cuisine is famous all over the world for taking humble ingredients and turning them into delectable dishes. Train your taste buds to eat foods made from ingredients in their purest state. These satisfying recipes will energize the body and boost your immune system.

 

This is a chopped salad of Lebanese origin using sun-drenched vegetables and crisp bits of old pita bread.

FATTOUSH  (serves 3)

This is a chopped salad of Lebanese origin using sun-drenched vegetables and crisp bits of old pita bread.

2 whole wheat store bought pita breads
Juice extracted from 2 lemons
2 garlic cloves
1/2 cup unsweetened yoghurt
1 large or 2 small cucumbers, chopped
1 romaine lettuce, cut in small squares
1 bunch scallions, chopped
4-5 tomatoes, chopped
1 green bell pepper, chopped
2 tablespoons chopped fresh mint leaves
3 tablespoons cilantro
Rock salt
Ground pepper

Open up the pita pockets and toast until slightly brown. Crush them into small pieces and place in a salad bowl. Mix lemon juice, garlic, yoghurt, and salt and pepper to taste and toss with crisp pieces of pita bread. Add vegetables, herbs and toss well. Adjust seasoning as needed and serve.
 

This chicken recipe gives a new twist to the original Italian recipe by adding greens. The result is a tasty, power packed summer meal.

CHICKEN BREAST EN PAPILLOTE (serves 4)

This chicken recipe gives a new twist to the original Italian recipe by adding greens. The result is a tasty, power packed summer meal.
4 cps. chicken breasts
100 ml fresh cream
2 teaspoons Dijon mustard
1 fresh tomato, diced
1 pinch of thyme
paprika
aluminum foil
extra virgin olive oil
Preheat oven on high.
In a deep bowl, mix the cream and mustard. Add paprika and diced tomato.
Brush the chicken breasts with the mixture and put it on aluminum foil large enough to fold loosely over each chicken breast. Add a drizzle of olive oil and sprinkle chicken with thyme. Close the foil and bake it in the oven for 20 minutes.
Vegetables:
2 Yellow bell peppers
2 Red bell peppers
2 pcs. Zucchini
1 head of garlic
1 med size onion
extra virgin olive oil
salt and pepper to taste
Wash the vegetables, drain and cut in bite size pieces. Saute the garlic in olive oil until brown and then add the onions for 2-3 minutes. Cover and let it simmer for a few minutes or until the vegetables are cooked.
Arrange the cooked vegetables on a plate and put baked chicken breast on top.

 

Fricassés tunisiens

TUNA FRICASSEE (makes 6 rolls)

Bell peppers, potato and olive oil play an important role in mediterranean cooking. The origin of this sandwich is Tunisia, a country in North Africa. Although there are many stuffing variations from many regions, this is the most typical recipe served in most homes and is a family summer snack in that part of the world. Just as you would cook a doughnut, Tunisian fricassee is deep fried and served hot with harissa topping. The orgasmic blend of ingredients and spices will leave you craving for more. It’s truly a delicious summer sandwich everyone will enjoy. Give it a try!
Filling
2 hardboiled eggs minced
1/2 cup sliced black and green olives
1/2 cup tuna flakes
3 boiled potatoes, diced
10 pcs. capers
Mechouia Salad
1Grilled red and 1 green bell pepper
Grilled onion
Grilled garlic
Grilled tomato
salt & pepper
1 tsp olive oil
2 tsp ground coriander
1 tsp caraway spice
salt to taste
Sauce
3 teaspoons harissa (North African red hot chili) paste diluted in 3 teaspoons water.

Dough
Dissolve the yeast in a small mixing bowl of lukewarm water. Set aside and let stand for 10 minutes. In a large mixing bowl mix sugar and flour and blend well. Make a well in the center and drop the egg. Mix in extra virgin olive oil. Pour the yeast and water to the flour mix. Add salt last. Blend and knead well on a floured surface until smooth. Shape dough into a big ball and put it back in the mixing bowl to allow to rise. Cover with a kitchen towel. It takes 2 hours for the dough to double in bulk.
After 2 hours, cut the dough into parts and make an oval shaped roll. Arrange them on a greaseproof paper. Heat cooking oil in deep fryer on high. Put the rolls two or three at a time and set heat to medium until both sides reach a perfect golden color.
Mechouia salad
Grill bell peppers, tomatoes, garlic and onions in the oven for 20 mins or until the core is cooked. Take them out of the oven and allow to cool. Peel the onions, garlic and tomatoes. Remove the seeds of the bell peppers and chop everything in a food processor no longer than 20-25 secs. Season with salt, coriander and caraway spice.

Once the rolls are cooked, make a cut in the center just enough to put the fillings and salad. Top with harissa sauce for an authentic eating experience.

About Julie Wilson