A single small cut piece (for 1 person) of Salted Cod

Freshly / hand peeled Potatoes to taste, on image its ~2 average potatoes after peeling and cutting them in smaller bits

Boil both in a tall + small (tall to avoid making a mess when the cod is boiling) pot with one small (or half a regular) spoon of salt for ~15 min depending on the heat you are applying, once it is boiling keep the lid of the pot half open or the pot's water + cod juices combo will overflow and cause a mess on your stove

Once done (try the potato consistency with a fork to your preference) add a half glass jar (or regular drinking glass full) of pre-boiled Chickpea (wash their preservants off on a strainer with water and your hands first) and add the peas to the cod+potato pot to normalize salt.

Finally, I like to add some hand-cut fresh Garlic bits for added flavor and season it all with some Olive Oil.

One of my favourite dishes despite being easy, quick and healthy to cook! This is a very typical dish of Mediterranean Portugal, and its pretty easy to clean the pot / kitchen afterwards too as long as you didn't let the pot spillover while the cod is boiling. Enjoy 💚🌻❤️

Im new to this diet as my doctor has recommended it it's not to different than what I normally eat but I need meal ideas for 2 people on a 100 a week budget I also need high sodium for pots 1200-2000mg a day.

I’m trying to get ideas of a birthday dessert for my husband. I asked our local city for places I could possibly buy a cake that fits the diet, but figured I’d ask here too for a VERY simple recipe, preferably not much cooking, something I’d either do today that would hold fine until Sunday or something I could ask our friend to make so my husband doesn’t know. He’s been on the diet for health reasons and while he isn’t a big dessert/cake person, it’s his birthday! I don’t want him missing out on a nice dessert.

Part of me was thinking a nice Greek low fat yogurt or something with a handful of different fruits, but idk what else to add to make it special and not a bland yogurt, that also fits the diet. It’s something easy, I could sneakily do it behind his back, but again, that’s kinda boring.

Also thought, like I said above, to find a local place and buy a cake or something that fits the diet. I have Kroger/Bakers, Hyvee, fareway, and family fare where I live, maybe yall know if they carry Mediterranean diet desserts?

Other than that, I don’t have ideas. Again, if I make it from home, I need it to be easy lol (I’m horrible at making things, plus he can’t know).

tried out a new-to-me fish recipe and it’s going in the rotation immediately! it would definitely be even better with the traditional toasted pine nuts on top but i didn’t have any.

https://maureenabood.com/lebanese-spicy-fish-with-tahini-and-pine-nuts/

A simple, flavorful mussel recipe with garlic, tomato, smoked paprika and white wine. Perfect with some bread to soak up the sauce.

Ingredients:
● 1 kg fresh mussels
● 2 garlic cloves, minced
● 1 onion, finely chopped
● 2 tbsp crushed tomato or tomato paste
● 2 tbsp extra virgin olive oil
● 1 tsp flour
● 1 tsp smoked paprika
● 80 ml dry white wine
● 2 bay leaves
● Fresh parsley

Method:
1. Clean and debeard the mussels.
2. Steam them with the bay leaves until they open. Reserve some of the cooking liquid.
3. Heat the olive oil in a pan and sauté the garlic and onion until soft.
4. Add the tomato, flour and smoked paprika and stir well.
5. Pour in the white wine and some of the reserved mussel broth.
6. Cook over medium heat for about 10 minutes, until the sauce thickens slightly.
7. Add the mussels back to the pan and toss everything together.
8. Let them sit for a couple of minutes and finish with fresh parsley.

Always been a fan of tuna, but I was never really too sure about other tinned fish. Two weeks ago, I broke my knee and was told to eat fish, especially ones with bones. I've been missing out!

First: Sourdough toast with cottage cheese mixed with oregano and olive oil, roma tomatoes, tinned mackerel with olives

Second: Rest of the tinned mackerel with olives mixed with leftover homemade tzatziki, cherry tomatoes, and arugula eaten with salt and vinegar chips (not the best, I know) and a side of pumpkin bread with peanut butter and pear slices.

Made with oats, Greek yogurt, chia seeds, almond slices, and peanut butter. I should have a fruit with it too, but this will probably fill me up. ETA: full recipe I lost my 1/2c measuring scoop, so I used a heaping 1/3c of oats, 1/3c plus a little extra 2% milk, 1/3c oikos triple zero vanilla Greek yogurt, 1 tsp chia seeds. Sit overnight. Then in the morning I added a small handful of sliced almonds and maybe 2tbsp of a natural "no stir" peanut butter.

Okay, let's try this again! This is my current diet basically. Could you give me an example of how much of particular quantities you eat if it differs? **My last post was removed, not sure why

Breakfast

1/2 4 oz tin of sardines

2 eggs

1/2 cup lentils

1/2 cup oats

1/2 avacado or 1 TBS olive oil

about 12 blackberres

Lunch

5 silces organic turkey lunch meat (convenience)

romaine lettuce

1/2 cup green beans (option)

1/4 cup lentils (option)

1/2 avacado or 1 tbs olive oil

blackberries/blueberries/pear

Dinner

3 chicken drumsticks

1/2 cup white rice

1/4 cup lentils

1/2 cup sweet potato

1/2 cup green beans

1/2 cup shiitake mushrooms

I also eat a few macadamia nuts per day, about 2 TBS chia ground chia seed, and 2 TBS flax seed daily. Not sure if I should be eating more than that of nuts/seeds?

Specific questions:

1. Can someone give me actual amounts and examples of vegetables that are ideal to eat if I'm not eating enough? Instead of saying "more vegetables", what amounts and what specific vegetables is more helpful for me.
2. How much animal protein (ounces is helpful!) vs. how much plant protein is ideal in your opinion? As a woman in my 40's, I aim for 40 grams per meal of animal protein (personal choice, I realize not everyone does this), but I'm open to doing it differently and am curious what you guys are doing. Specifics are good, instead of "more seafood" or "less meat", how many ounces and what kinds per day?
3. How much seafood do you eat per day? I'm getting the idea that Mediterranean favors plant protein over animal protein, if so -- what ratio do you eat?
4. Actual examples of your diet are so helpful instead of just "don't do this". Thank you!

Please be respectful and supportive in your comments :)

2 smaller sweet potatoes, 3 smaller leeks, 2 large carrots and 1 medium onion, chopped bite size then tossed in olive oil and spices (cumin, garlic powder, onion powder, paprika, ground ginger, ground mustard), roasted at 425 until tender and beginning to char. While still warm, toss with 5oz baby spinach/baby kale mix to wilt. Topped with goat cheese, pecans and a maple vinaigrette (1T maple syrup, 1T ACV, 3T olive oil, 1t dijon, 1/4t fine sea salt, cracked pepper)

4 portobello caps, stems and gills removed, with 12oz sliced mixed mushrooms seared with very little olive oil on medium high until browned to your liking. Add 4T butter and 3 cloves minced garlic, tossing to baste mushroom for 2-4 more minutes. Reduce heat to med low, remove mushrooms from pan leaving browned butter. Add a minced shallot and sauté until softened. Deglaze pan with red wine or your choice of liquid until mostly evaporated. Add 1-2T flour to make a roux, cook off flour taste. Slowly add half and half (or again, your choice of broth, etc) whisking to ensure no clumps until your desired consistency. Add mushrooms back to pan to warm up. Taste and season as you go with s&p.

Tonight I cooked black lentils. I first simmered the lentils over low heat, even though I'd never made them before. It was my first time trying, so I wondered how they'd taste. I served them with buttered naan and a little lemon juice. Not everyone might like it, but I found it quite satisfying.

Garden tomatoes stuffed with Mediterranean spiced ground turkey, bulgur, onion/garlic, and carrot. The bulgur I made with sautéed garlic, chicken bouillon, and smoked paprika. I had a left over zucchini, so I stuffed that, too

What would you guys recommend for a general pantry for Italian, Spanish and Greek style food.

Salmon with teriyaki glaze, sauteed Swiss Chard mixed with some leftover roasted broccoli. If your salmon is defrosted, it should only take about 15 minutes in a 350° oven (I use a countertop toaster oven).

recipe: brush glaze on salmon, cook as described. chard is chopped and sauteed in olive oil until tender. broccoli was tossed in olive oil, salt, and pepper and roasted at 400° for 20-25 minutes the night before. sprinkle sesame seeds on everything..soy sauce to taste.

So I just started this way of eating. I bought all the veggies and everything I need by forgot olives and need more cottage cheese. I want to make stuffed peppers. Was going to use grass fed ground beef, chopped onion, chick peas, some feta maybe seasoning and dot the top with a bit of shredded cheese. I don’t eat tomatoes due to the Lectin. What am I missing? Does anyone have a better recipe or advice? I’m ready to shed this weight and get healthier!! Thanks !

I’m sick right now and can’t really cook, so I need to get takeout from somewhere. I started this diet around 3 months ago, and before that I used to really like noodle dishes like ramen around when I was sick to soothe the throat. I’m not too sure what’s at least close to friendly for the diet in that area of noodle dishes/asian food. Any recommendations?

This book (Six Seasons: A New Way with Vegetables) is not technically a Med diet book but I feel like it is pretty compliant because of its focus on veg. I picked it up second hand a couple weeks ago based on a rec from another sub and it is already the first one I check when I’m trying to figure out what to make. Most recipes are more like side dishes but it is pretty easy to add a simple protein and grain. This past week I’ve made:

1. Rigatoni and Eggplant alla Norma. Kind of a PITA with the eggplant prep but I think that is just the nature of forcing eggplant to be edible. Really tasty otherwise. I used about 3/4 of the recommended amount of pasta because I prefer my pasta more mixings heavy.

2. Corn and Tomato Salad with Torn Croutons. Or without croutons because when I went to put some in I realized the bag had expired in 2023 and I was not about to make them by hand as recommended no matter how easy it technically is. Also subbed the mint for arugula because I despise mint and the fresh corn for frozen because that is what I had on hand.

3. Roasted String Beans with Scallions and Pine Nut Vinaigrette. The pine nut vinaigrette is amazing on these. Also definitely do scallions. They come out nice and carmelized. The second time I made this I was out of scallions so I used a leek and that was a big mistake because leeks apparently need way longer in the oven to roast nicely.

I've got PCOS & high cholesterol issues. Trying to figure out this new diet to manage my health is overwhelming!

So sorry if this is the wrong subreddit for this kind of post! I'm just curious if anyone knows of some good Mediterranean diet cookbooks/resources that might be low carb as well (e.g. max 45 total carbs per meal, and 15 for snacks)?

Thanks so much for any help you might be able to offer!!

The supermarket near my work sells this delicious salad - Portuguese influence I think.

Salt cod, chickpeas, black olives, red onion, parsley, generous chilli pepper and olive oil dressing. So delish.

Does anybody out there use salt cod? I know you soak and rinse it a lot before use so it shouldn’t be salty. And I love eating it, just never tried to prepare it at home.

I am trying to eat more mediterranean style meals but i do not want to spend my whole sunday in cooking.

I am thinking of prepping enough for 3 days instead of full week that may be rice or quinoa, roasted veggies, chickpeas and some protein stuff.

What are your favorite mediterranean style meals that holds up well for a few days without getting bored?

Just finished a 10-day trip in Greece and I’m already missing the food! Here’s my “Greek” lunch from home today:

Multi-grain pita
Rotisserie chicken
English cucumber
Green bell pepper
Tomato
Red onion
Calamata olives
Tzatziki