11 EASY Mediterranean RECIPES. Lifestyle: Mediterranean Diet 💚 Episode 4 

MEDITERRANEAN DIET, rich in fresh foods such as vegetables, legumes, olive oil and fish, benefits cardiovascular and brain health. Its benefits include the prevention of chronic diseases, such as diabetes and Alzheimer's.
The Mediterranean diet promotes a balanced lifestyle that promotes longevity and overall well-being. Not only has it gained popularity for its health benefits, but it has also been recognized as intangible heritage by UNESCO.
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00:00 Recipe 1. Chickpea salad.
01:55 Recipe 2. Fish with vinaigrette.
05:14 Recipe 3. Green beans with potatoes.
08:25 Recipe 4. Cauliflower salad.
12:14 Recipe 5. Baked squid.
15:04 Recipe 6. Chicken skewers.
19:15 Recipe 7. Eggs with peas and potatoes.
22:19 Recipe 8. Baked sardines.
25:33 Recipe 9. Prawns in tomato sauce.
29:06 Recipe 10. Stewed turkey legs.
33:46 Recipe 11. Hake with baked vegetables
Ingredients Recipe 1: Chickpea salad.
Ingredients Recipe 2: Fish with tomato vinaigrette.
The fish of your preference.
Olive oil and salt.
For the vinaigrette:
A large tomato.
Red onion, one tablespoon.
Black olives, 6 -7 units.
Fresh parsley, one tablespoon.
Capers, one tablespoon.
Extra virgin olive oil, 35 - 40 ml.
Apple cider vinegar, 20 ml.
Salt and pepper.
Ingredients Recipe 3: Green Bean Skillet.
Green beans, 350 g.
Potatoes, 3 medium units.
A red pepper.
Half an onion.
3 garlic cloves.
Olive oil, paprika, cumin, salt and pepper.
Ingredients Recipe 4: Cauliflower salad.
A small cauliflower.
5 - 6 eggs M.
2 large carrots.
A cup of peas (I used frozen peas)
Green olives, half a cup.
Pickled gherkins, half a cup.
Canned roasted peppers, half a cup.
Canned tuna, 330 g. drained weight.
To make the mayonnaise:
1 egg.
300 ml of oil. Better to mix different oils: 100 ml olive oil, 100 ml seed oil, 100 ml canned tuna oil.
Salt and lemon.
Ingredients Recipe 5: Baked squid.
Whole squid or squid rings.
Bread crumbs.
Lemon zest.
Salt, pepper, oregano, garlic powder.
Black olives.
Red pepper.
Green pepper.
Sweet paprika.
Olive oil.
Ingredients Recipe 6: Chicken skewers.
Chicken breasts.
Red pepper and green pepper.
Potatoes.
3 garlic cloves.
Salt, pepper, olive oil, parsley, onion powder, lemon juice.
Ingredients Recipe 7: Eggs with peas and potatoes.
Potatoes, 2 medium-sized units.
Peas, 200 g.
3 - 4 eggs.
An onion.
Salt, pepper, paprika, cayenne, olive oil and fresh parsley.
Ingredients Recipe 8: Baked sardines.
For this recipe I have used half a kilo of small-caliber sardines.
Potatoes.
Red pepper.
Onion.
Garlic and parsley.
Olive oil.
White wine.
Salt and pepper.
Ingredients Recipe 9: Prawns with tomato sauce.
Raw prawns, 600 g.
An onion.
3 garlic cloves.
Raw crushed tomato, 500 g.
White wine, 150 ml.
Dried oregano.
Cayenne or chilli flakes.
Fresh parsley.
Salt, pepper and olive oil.
Ingredients Recipe 10: Stewed turkey legs.
Turkey legs, one per person.
An onion.
4 - 5 cloves of garlic.
3 - 4 carrots.
Potatoes, approximately one kilo.
White wine, a glass.
Chicken or vegetable broth, half a liter.
Cherry tomatoes.
Salt, pepper, cumin, fresh parsley and fresh rosemary.
Olive oil.
Ingredients Recipe 11: Hake with baked vegetables.
Hake loins or fillets.
Onion.
Zucchini.
Carrots.
Cherry tomatoes or common tomato.
Breadcrumbs, paprika, garlic powder, salt, pepper and olive oil.
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I hope you enjoy the Mediterranean Diet as much as I do.
Thank you thank you thank you.