5 Mediterranean diet recipes to start the week

The Mediterranean diet prioritizes natural and healthy foods, which favor both health and weight loss. Around the 50s, researchers went to Crete, a Greek island, and noticed that the inhabitants there had fewer health problems when compared to Americans and British. “These factors were attributed to the dietary pattern of the countries bordering the Mediterranean Sea and until today it is a diet studied and published as favoring increased longevity”, says nutritionist Daniela Medeiros.

Next, check out 5 recipes to start the week with a healthier diet!

Tomato soup

Ingredients

• 1/2 onion, peeled and chopped
• 1 kg oftomato ripe and cut in half
• 500 ml of water
• 4 basil leaves
• 1 bay leaf
• Salt, olive oil and chopped cilantro to taste

Method of preparation

In a pan, put the olive oil and lead to medium fire to warm up. Add the onion and brown. Add the tomatoes, basil leaves, water, bay leaf and salt and mix well. Cook for 20 minutes after boiling. Turn off the heat, wait to cool down, transfer the soup to a blender and blend until well blended. With the help of a sieve, strain the soup and put it back in the pan. Take to medium fire to warm up and serve decorated with chopped cilantro.

Cod Salad with Chickpeas

Ingredients

• 2 cups of tea chickpea cooked
• 2 tomatoes, seeded and chopped
• 1 peeled and grated onion
• 300 g desalted cod, cooked and shredded
• Juice of 1/2 lemon
• 1/4 of a tea cup of olive oil
• Salt and chopped parsley to taste

Method of preparation

In a container, place the chickpeas, tomatoes, onion, parsley, cod, salt and mix well. Season with lemon juice and olive oil and stir to incorporate with the other ingredients. Refrigerate for 2 hours. Serve immediately.

Oven-baked hake fillet

Ingredients

• 1 kg of hake fillet
• 3 red bell peppers cut into rounds
• 1 onion, peeled and cut into rings
• 2 chopped tomatoes
• Juice of 1/2 lemon
• Salt, oregano, olive oil, chopped parsley and ground black pepper to taste

Method of preparation

In a container, place the hake fillets and season them with salt, black pepper and lemon juice. Let rest for 15 minutes. Afterwards, unite a roast with olive oil and have the fillets. Add the bell pepper, onion, tomatoes, parsley, oregano and mix well. Drizzle the fish with olive oil, cover with aluminum foil and place in a preheated oven at medium temperature for 20 minutes. Serve immediately.

Quinoa Tabbouleh with Cucumber

Ingredients

• 1 cup of tea quinoa
• 1 cucumber cut into cubes
• 1 chopped tomato
• 1 lemon juice
• 3 tablespoons of olive oil
• Salt, chopped parsley, coriander and ground black pepper to taste
• Water

Method of preparation

In a pan, place the quinoa, cover with water and bring to medium heat to cook until soft. Run the water and have the quinoa in a container. Add the cucumber, tomato and mix well. Season with salt, kingdom pepper, lemon juice, olive oil and mix well. Sprinkle with parsley and cilantro and serve immediately.

cashew nut pate

Ingredients

• 1 cup of tea cashew nut raw
• 1/2 cup warm water
• 2 tablespoons of lemon juice
• 1 clove of garlic, peeled and minced
• Salt, chopped parsley, oregano and basil to taste
• Water to soak

Method of preparation

In a container, place the cashew nuts, cover them with water and let them soak for 8 hours. Afterwards, drain the water, transfer the cashew nuts to the blender, add the lemon juice, the garlic, the salt, the parsley, the oregano, the basil and, little by little, the warm water; beat until you get a homogeneous consistency. Transfer the pate to a bowl and serve immediately.