Category: Marvellous Mediterranean Foods and Recipes To Make your Mouth Water

A selection of recipes for a Mediterranean healthy lifestyle

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Marvellous Mediterranean Foods and Recipes To Make your Mouth Water

Mediterranean Sunday with Chicken and Fish

Today’s healthy recipes on our new Mediterranean food journey – 22nd October 2023

Do you own a “George Foreman”? I do and have done for many years. We brought our ancient George Foreman grill over from England to Hungary and found it incredibly useful in the kitchen.

The grill was invented in 1994. George Foreman was not the inventor of the famous lean mean grilling machine but Michael Boehm of Batavia, Illinois. George Foreman (the boxer) invested in the new invention and put his name to it. The grill produced great tasting food while removing excess fat by drawing it away from the cooking surface.

At first, we only made the standard cheese and ham toasties but soon discovered that all sorts of foods could be cooked in the grill.

The Mediterranean lifestyle suggests limiting red meat to once a week but white meat such as chicken is acceptable. Fish and seafood are suggested two or three times a week.

We eat lots of chicken in our house, so I am always looking for different ways to cook it. This was the first time I had cooked Cilantro Lime Chicken, it was so simple and easy to prepare and tasted absolutely divine.

Once it was prepared, marinaded and grilled in the “George Foreman”, I served it with roasted vegetables, sweet potato, carrots and red onions.

Cilantro Lime Chicken

Ingredients

  • 4 chicken fillets washed and dried with kitchen towel
  • 2 squeezed limes
  • 2 teaspoons ground cumin
  • 1/2 teaspoon salt and 1/2 teaspoon black pepper
  • 1/2 teaspoon cayenne pepper
  • 3 crushed garlic
  • 3 tablespoons olive oil
  • 2 large handfuls of fresh coriander/cilantro leaves chopped

Method

  • Put the fillets to one side in a dish ready for marinading.
  • Mix all the marinade ingredients together very well.
  • Pour over the mixture coating every side evenly.
  • Cover and marinade for at least 3 hours in the fridge.
  • Cook for 8 minutes in “George Foreman”. Stick a knife into the side of the fillet to check for tenderness. Cook for longer if necessary.
  • Serve with a variety of roasted veggies or a mixed colourful salad.

We have just returned from a Croatian fish market with several kilo’s of different sorts of fish and shellfish. Chef Eric was about to prepare us a fishy banquet!

These prawns were selling for 17 Euro a kilo about £15.00.

Chef Eric does not follow recipes like I would do. He is a “taste, smell and look” sort of chef. He never uses scales, just scans the spice shelves and adds a variety of herbs and spices to enhance his dishes. When enquiring what was actually in any of these fish dishes?, he replied “I don’t have a set recipe so I hope you are not going to ask for the ingredients list”! I don’t know how he can cook like that but I have to say he always produces delicious platefuls of food.

Recycled jars with many different herbs and spices

The prawns we bought were all cleaned individually, Eric removed the heads and poop, a labour intensive task taking forever to prepare.

Once nicely cleaned Eric tossed the prawns in a variety of herbs and spices together with olive oil, salt and pepper. He fried the prawns for about 7 – 8 minutes stirring occasionally until they got that distinct pink colour, a sign they were cooked.

Just plain and simple fried prawns, you need to be able to taste the prawn to fully appreciate this dish.

Next, the octopus was prepared for boiling. Sadly I was not quick enough to capture a photo but did manage to snap the end result.

The octopus was served with a zingy lemon dressed salad and irresistible garlic toast (my friend nibbled her toast before I had taken the photo!!)…a hazard when photographing food!

This was the favourite amongst our guests, the mixed seafood stir fry with noodles. As before, Chef Eric, cleaned and prepared calamari, more prawns and more octopus, marinaded in various herbs and spices and cooked until tender in the wok

After boiling a pan of noodles he combined them with the mixed seafood ready to serve.

Another side dish, this time calamari.

Later on in the afternoon, we got the barbecue going to cook and eat the juicy looking seabass.

Barbecuing the fish created huge amounts of smoke……

But once cooked created a mouth watering fish.

The younger guests had their fish filleted and cleaned ready for eating.

Do you like fish? We have fish as often as we can on the menu but it is not easy as Hungary is landlocked with no sea. This means all the seafood is imported and there is not much choice. However there is no shortage of freshwater fish, the Hungarians love their fish dishes. Which fish dishes do you like? Let me know in the comments. Have a lovely day/night and thanks for reading my blog. 😍

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Marvellous Mediterranean Foods and Recipes To Make your Mouth Water

Marvellous Meat Free Friday

Today’s healthy recipes on our new Mediterranean food journey 29th Sept 2023

Eggplant, Lentils and Peppers cooked in Olive Oil, served with Wholewheat Pitta Bread Pockets

This is a Turkish dish called Mercimekli Mualla and has been served in Southern Turkey’s kitchens for centuries.

If you are unfamiliar with the name Eggplant it is also known as Aubergine. Eggplants are a nutrient rich food that contains fibre, vitamins, and minerals. This nutritious fruit is often considered a vegetable but actually it is a fruit, as they grow from a flowering plant and contain seeds.

I panicked this morning as I realised I had not put the lentils into soak last night. Apparently an absolute necessity to prevent tummy issues. No problem, I searched the internet and asked,

How do I soak lentils quickly?

Measure your lentils into a fine sieve and run vigorously under cold water to remove dust and debris. Boil the kettle and pour boiling water over the lentils, covering them evenly. Let them sit for 10 minutes then drain and rinse again under cold water. Set aside until they are needed.

I shall use this method in the future if I am short of time.

Eggplant, Lentils and Peppers cooked in Olive Oil

Ingredients

  • 150 g Brown Lentils
  • 1 large Eggplant
  • 1 large Onion
  • 3 cloves of Garlic
  • 1 Red Bell Pepper
  • 2 large Tomatoes
  • 4 tablespoons Olive Oil
  • 2 teaspoons dried Mint
  • 1 teaspoon dried Coriander
  • 1 teaspoon Cumin
  • 1 teaspoon Salt
  • 1 teaspoon Sugar
  • 1/2 teaspoon Pepper
  • 1/2 cup of Water

Method

  • Fill a large pan with water and add the lentils. Bring to the boil and simmer gently for about 15 minutes. You are only par boiling them. Drain and put to one side.
  • Using a vegetable peeler, peel the eggplant in zebra stripes. The length of the eggplant. Then, cut in half lengthways and cut each half into medium slices. Spread them on a wide tray, sprinkle salt over and leave aside for 15 minutes. Using a paper towel, dab the excess water out of the eggplants.
  • Heat 2 of the 4 tablespoons of olive oil in a frying pan and very lightly sauté the eggplant slices for a minute or two, turn a couple of times. This will help to soften them up and start bringing out their flavour.
  • In a large bowl, combine chopped onion, chopped garlic, sliced bell peppers, chopped tomatoes, salt, pepper, dried mint, coriander, cumin, the remaining 2 tablespoons of the olive oil, and the sugar.
  • Add the half cooked lentils into the bowl and combine well.
  • In a large deep pan, place a layer of the eggplant slices on the bottom. Spread half the vegetable mixture over the eggplants evenly. Place the remaining eggplant slices over the top and spread on the rest of the vegetable mixture. Add the water, cover and cook on a medium to low heat for about 45 minutes.

You will have some seriously good smells drifting around your kitchen as this simmers away!

Wholewheat Pita Bread Pockets

My husband is so pleased he is allowed bread on this new, healthy Mediterranean food journey. It makes all the difference to how he enjoys his food. I was glad I found a super easy recipe for him to eat with his lentil dish.

Ingredients

  • 2 cups Wholewheat Flour plus extra for kneading and rolling
  • 20g Fresh Yeast
  • 1 cup Warm Water
  • 1 teaspoon Sugar
  • 1 1/2 tsp Salt
  • 2 teaspoons Olive Oil
  • Add yeast and sugar to a little of the warm water and stir well, let it sit for 5 minutes to activate in a large bowl.
  • Add salt, oil and remaining water and 2 cups whole wheat flour and mix with hands until a ball of dough forms. It may feel slightly wet, if so add a little more flour until it comes together. Knead it until it is nice and smooth.
  • Cover the bowl with cling film and then a tea towel. Put in a warm place and let it rest for 2 hours to rise.
  • Preheat the oven to 375 F or 190 C. Lay a sheet of baking paper on a baking sheet.
  • When the dough has risen, divide it into 8 smaller balls. Roll out flat with a rolling pin to about 1/2 inch thick and 3-4 inches in diameter.
  • Place pita breads on the baking sheet in the oven for 12 mins. Turn once halfway through cooking.

You will notice that I only put 6 on the sheet, I cooked the other 2 separately.

The combination of these 2 dishes was delicious according to the taster!! He did suggest I add a handful of chickpeas to the lentils to give it extra crunch and flavour. I did so for his second bowl which he said was equally tasty! Meat Free Friday was a great success.

Without Chickpeas
With Chickpeas
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Marvellous Mediterranean Foods and Recipes To Make your Mouth Water

Today’s healthy recipes on our new Mediterranean food journey, 26 Sept 23

One Breakfast and Three Snacks

Overnight Wholegrain Oats with Banana and toasted Almonds

I wasn’t really sure what overnight oats were until I started looking at ideas and recipes on the internet.

Not only is a bowl of overnight oats a nutritional powerhouse, but it is a known fact that oats are heart healthy. They are rich in fibre, protein, antioxidants and contain a wide range of vitamins and minerals. Adding your favourite toppings will add crunch, flavour and colour to this versatile breakfast dish.

The beauty of overnight oats is that you can make them as simple or creative as you like. The base recipe is very easy to prepare. You can add any variety of toppings, usually fresh fruit, nuts and seeds, I used what I had in the cupboards, and thankfully Eric loved his first ever overnight oats breakfast.

The trick is to get the proportions right of the base mix, which is simply:

  • 1 part oats, I used Wholemeal Rolled Oat Flakes.
  • 1 part cold milk, I used Dairy Milk, you can substitute it for almond, fat free or cashew milk, or whatever milk you prefer.
  • 1 part yoghurt, I used Greek yoghurt to give a super creamy texture. It also makes the oats more filling.

My Extras: 2 drops of vanilla essence and 2 teaspoons of honey, for natural sweetness. Add more or less depending on your taste.

Method

  • Mix all your ingredients in a bowl or a large screw top jar.
  • If you are using a bowl cover with cling film. If you are using a jar screw the lid down.
  • Put in the fridge for a minimum of 4 hours, but overnight is better. Hence the name!
  • At breakfast time stir the oats well and prepare your toppings.
  • I fried 2 tablespoons of chopped almonds in 1 tablespoon of olive oil until golden brown, drained them and let cool.
  • I sliced a banana and decorated the edge of the bowl adding the cooled chopped almonds in the middle.
  • If I had had some berries I would have added those on the top.
Image by Antonio Jose Cespedes from Pixabay
Image by Oana Durican from Pixabay

Vine Tomatoes with Goats Cheese and Fresh Herbs

I was looking for a simple healthy snack that would be nutritious and versatile. Snacking doesn’t seem so bad when it is healthy!

This dish is popular throughout Greece using tasty tomatoes and fresh cut pungent herbs to add plenty of flavour.

Tomatoes are low-calorie and nutrient-dense, making them an important part of a balanced diet. Raw tomatoes are rich in vitamin C.

Just five ingredients and you have a tasty nutritious snack.

  • 2 large vine tomatoes
  • A handful of fresh mint and fresh basil, other fresh herbs suitable, for example, are fresh oregano and fresh parsley
  • Sliced goats cheese or you can use feta cheese
  • Rock salt
  • 2 tablespoons of olive oil

Method

  • Slice tomatoes evenly and thinly.
  • Add a generous amount of sea salt.
  • Lay the cheese on top of the tomatoes.
  • Chop the herbs coarsely and mix with the olive oil.
  • Finally drizzle the olive oil and herb mix over the tomatoes and serve.

Stuffed Cream Cheese Fresh Salmon

Salmon is a fatty fish containing a major source of omega 3 fatty acids. Salmon is rightly called a “superfood” as it is rich in nutrients and promotes good heart, brain, and immune system health. The Mediterranean diet suggests eating at least two fish meals per week, particularly fatty fish like salmon. We bought sliced salmon for this dish making it easy to roll into bite sized pieces.

This simple two ingredient dish was so easy to make. Just spread 1/2 teaspoon of cream cheese onto a small piece of sliced salmon, roll up and insert a cocktail stick for a tasty snack or part of a main course.

The sliced salmon and cream cheese combined with the tomato dish turned out to be a real winner.

Carrots Infused with Freshly Squeezed Lemon and Salt

One of our family’s absolute favourite snacks. Easy to make and a different way to eat raw carrots. Thanks go to my Lebanese family who gave me lots of inspiration and dishes to try. Lebanon was the first place I tried this moreish snack.

  • 3 Carrots, peeled and cut into batons
  • 1 full lemon squeezed
  • 1/2 teaspoon of salt

Method

  • Mix together the squeezed lemon and the salt in a large dish.
  • Serve individually or as part of a Meze- Middle Eastern Starters.

This makes a pretty centre piece for any table.

Do you like overnight oats, what toppings do you use? I would love to hear in the comments.

Have a lovely day whatever you are doing. 👨‍🍳

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Marvellous Mediterranean Foods and Recipes To Make your Mouth Water

Today’s healthy recipe on our new Mediterranean food journey, 21st Sept 23

I was a little surprised when I read what foods were allowed on the Mediterranean diet!

Potatoes: Both white and sweet potatoes, even though they are often thought of as a high carb veggie. Potatoes are very versatile, have high levels of potassium and contain vitamin C and vitamin B6.

Rice: You can serve any type of rice whilst on this diet, white, brown, or basmati rice. But, whole grain rice is preferable, as it contains more fiber.

Bread: You can still enjoy bread as part of the Mediterranean Diet, just swap your white bread for whole grain bread. Whole grain breads contain more fiber, vitamins and minerals.

Legumes: Legumes are a good source of protein but they are also high in carbohydrates. Legumes include beans, chickpeas and lentils, all acceptable on the Mediterranean diet.

Today we are going to look at delicious Hummus.

In Lebanon, it is a staple food, often eaten every day, not merely a dip but rather a main dish or a breakfast.

Hummus is a smooth and creamy puree of chickpeas, tahini, lemon juice, salt and garlic. It is a good source of fiber, along with vitamins and minerals like magnesium, copper, folate, and iron. Some of the best ways to eat hummus are with sliced veggies, using them as dips, such as carrot sticks, celery sticks, and cucumber sticks. You can also dip pieces of wholemeal flatbread or wholemeal pita bread into this delicious dish.

It is super easy and quick to make, we serve it regularly to guests joining us for barbecues It looks attractive and very appetising. In Lebanon, it is often served as part of a meze with falafel, kibbeh and tabbouleh.

In the heart of Beirut there is a fantastic restaurant serving a variety of chickpea based dishes. It is extremely popular and according to my husband one of the best places to buy hummus in the city. They do not have a website but this YouTube video will give you an idea of the foods being served. The name of the restaurant (featured first in the video) is Abou Hassan Hummus & Fool. If you are ever in Beirut do pay it a visit. 👨‍🍳

The recipe we use for our delicious hummus is this one: The Best Lebanese Hummus it is always very popular. In Hungary, we are unable to buy the delicate pine nuts that are scattered on the top, which is a shame. We garnish with paprika and cumin.

Do you like hummus, what do you eat it with? I would love to know in the comments below. Thanks for reading and look out for the next Mediterranean recipe idea.

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Marvellous Mediterranean Foods and Recipes To Make your Mouth Water

We need a food lifestyle change for continued health and happiness!

We live in a world where we are constantly bombarded with different information about dieting and losing weight. It certainly is a minefield out there!

Whilst researching for this post, I sat back and considered all the diets we (my husband and I) had started together over the years. I am the knowledge behind “the diet” and my husband puts the diet into practice. Diets tried and failed – The Atkins Diet, Paleo Diet, Keto Diet, Weight Watchers Diet and Intermittent Fasting all with varying success but not for the long term.

Once again, I am scouring the internet for the next suitable diet. I came across The Mediterranean Lifestyle Diet voted the best diet of 2023. This is a well respected diet particularly suited to people with heart issues, although it is not a quick fix weight loss diet it is more of a whole lifestyle change.

This lifestyle change means broadly:

Yes, too a high consumption of fruit and veggies.

Yes, too a high consumption of legumes, nuts, whole grains, and seeds. Olive oil.

Yes, too a high consumption of lean proteins, chicken, turkey and seafoods.

Limited consumption of eggs and dairy products.

Very Limited red meat.

Eliminate fried foods, sweets and processed food.

As the name suggests, this eating lifestyle originates from the countries that surround the Mediterranean Sea.

So, we are starting our journey today with the intention of becoming healthier and for my husband to lose some weight.

As my husband comes from Lebanon and is an excellent chef these dietary changes should not be too difficult to achieve. Thankfully, our kitchen does not need a total overhaul, as most of the things required we already have. Just the “naughties need to be put away and a few things added to our next shopping list.

Each day I shall be making a dish using the Mediterranean guidelines and will photograph it and link to the recipe I have used. Today, I made Sweet Potato Hash with Eggs. Well received and enjoyed..unfortunately, I had no mushrooms but that did not detract from the flavour.

Cubed sweet potato
Cooked chicken, red pepper, onions

For this recipe click below.👨‍🍳

Delicious and Easy Sweet Potato Hash with Eggs

I hope to make this a regular feature. Not only will it inspire my husband and I to cook together but it will be a record here on my blog. It does not matter where in the world you live it is always possible to enjoy a healthy lifestyle.❤