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Cook Healthy Mediterranean Diet Recipes You can Be Proud Of

Posted Apr 22 2010 9:45am

Today’s recipes are a guest post from  Felicia R. Mcclinton who writes for the blog,  Mediterraneanrecipes.org She uses the blog to help people learn how to make Mediterranean recipes to eat healthy to prevent diseases.

Couscous and Vegetables

Ingredients

Couscous — 300 grams
Ripe tomatoes — 4 pcs.
Canned corn — 150 grams
Carrots — 2 pcs.
Green olives — 100 grams
Green pepper — 1 pc.
Olive oil — 5 tablespoons

This recipe is good for 4 servings and can be prepared in 40 minutes. It is an Arab recipe and popular in North Africa. Couscous is composed of bran and grains and you can cook it by steaming.

Preparation

Thoroughly wash the vegetables and cut into small pieces. Place them in a large bowl then add the corn and grated carrot. Put salt and oil to season.

Boil one quart of salted water mixed with one tablespoon of oil. Pour the couscous into the boiling mixture and stir continuously until the water has been absorbed. Let the couscous to cool a bit by stirring. Mix the couscous in the vegetables and stir thoroughly. Season the preparation with lemon juice.
Nutritional Value

Food

Gr

Kcal

Fat

Carb

Pro

Fib

Water

Cooked couscous

300

336

0.48

69.66

11.37

4.2

217.71

Ripe tomatoes

150

27

0.3

5.88

1.32

1.8

141.75

Canned sweet corn

150

183

1.5

3

3

0

105

Carrots

100

41

0.24

9.58

0.93

2.8

88.29

Green olives

100

145

15.32

3.84

1.03

3.3

75.28

Green peppers

100

20

0.17

4.64

0.86

1.7

93.89

Olive oil

50

442

50

0

0

0

0

Total

950

1194

68.01

96.6

18.51

13.8

721.92

A head (4)

237.5

298.5

17

24.15

4.63

3.45

180.48

Per 100 grams

100

125.68

7.16

10.17

1.95

1.45

75.99

Greek Crostini

Ingredients

  • Bread — 1000 grams
  • Greek Kalamata Olives — 200 grams
  • Greek Feta Cheese — 100 grams
  • Olive Oil — 8 tablespoons
  • Garlic — 1 clove
  • Salt
  • Pepper

Crostini Greek is a sumptuous meal good for 8 people. You can prepare this recipe in 35 minutes. This recipe was derived from the Greek feta croutons and black olives. It has an unbelievable taste and flavor and very easy to prepare too.

Preparation

Cut the bread into 1.5-inch thick slices. Toast the bread in the oven or toaster. After toasting, rub garlic into each piece.

Prepare the feta cheese by slicing it into cubes about 1 cm each. Get some olives and cut them into quarters or halves. Mix the feta cheese and olives into a bowl and add olive oil. Sprinkle this mixture while the bread is still hot and serve.
Nutritional Value

Food

Gr

Kcal

Fat

Carb

Pro

Fib

Water

White bread 00

1000

2900

0

680

80

30

290

Black olives

200

470

33

18.4

23.6

0

116.4

Greek cheese, feta

100

264

21.28

4.09

14.21

0

55.22

Olive oil

20

176.8

20

0

0

0

0

Garlic

2

2.98

0.01

0.66

0.13

0.04

1.17

Salt

2

0

0

0

0

0

0

Pepper

2

5.1

0.07

1.3

0.22

0.53

0.21

Total

1326

3818.88

74.36

704.45

118.16

30.57

463

A head (8)

165.75

477.36

9.3

88.06

14.77

3.82

57.88

Per 100 grams

100

288

5.61

53.13

8.91

2.31

34.92

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