Many ideas for cooking! ...11 MEDITERRANEAN DIET RECIPES Week Plan. Episode 3 

Recipes for easy and quick meals, ideal for maintaining a balanced diet and eating a little of everything without overdoing anything.
THE MEDITERRANEAN DIET: The Mediterranean Diet, rich in fresh foods such as fruits, vegetables, olive oil and fish, has not only gained popularity for its health benefits, but has also been recognized as intangible heritage by UNESCO.
💚 Mediterranean Diet Episode 1: • ¡NO COCINES SIEMPRE LO...
💚 Mediterranean Diet Episode 2: • ¡NO COMAS LO MISMO DE ...
💚 Mediterranean Diet Episode 3: • Para qué no te FALTEN ...
💚 Mediterranean Diet Episode 4: • 11 Recetas FÁCILES y D...
00:00 Recipe 1. Turkish chickpea recipe.
02:19 Recipe 2. Mussels in sauce.
05:58 Recipe 3. Macaroni with roasted tomatoes.
08:16 Recipe 4. Mediterranean rice salad.
11:43 Recipe 5. Eggplants stuffed with meat.
15:33 Recipe 6. Potato and sardine stew.
20:12 Recipe 7. Eggs stuffed with mussels.
23:21 Recipe 8. Warm Romanesco salad.
26:45 Recipe 9. Fried pickled fish.
30:30 Recipe 10. Mediterranean salad with feta cheese.
32:11 Recipe 11. Beef noodle casserole.
Ingredients Recipe 1. Turkish Chickpea Recipe.
Cooked chickpeas 300 - 400 g.
An onion.
2 cloves of garlic.
A red pepper.
Fresh parsley, one cup.
Olive oil, sweet paprika, cumin, salt, pepper and balsamic vinegar.
Ingredients Recipe 2. Mussels in sauce.
One and a half kilo of fresh mussels.
Onion.
Garlic.
Parsley.
Green pepper.
White wine.
Flour.
Olive oil.
Salt and pepper.
***How to clean mussels: • La esposa de un pescad...
Ingredients Recipe 3. Macaroni with roasted tomatoes.
Macaroni, 300g.
Red onion.
Cherry tomatoes.
2 cloves of garlic.
Black olives.
Grated Parmesan cheese, 2 tablespoons.
Salt, pepper, olive oil and basil.
Ingredients Recipe 4. Mediterranean rice salad.
Long rice, one cup.
Peas, one cup.
4 eggs.
Canned tuna 250 g. (better in olive oil).
Sweet corn.
Olives, black and green.
Roasted peppers.
Cherry tomatoes.
For the salad dressing:
50 ml of olive oil.
25 ml of vinegar.
Pepper and oregano.
Ingredients Recipe 5. Eggplants stuffed with meat.
Eggplants, 3 or 4 units depending on their size.
Minced/ground meat, 600 g.
Crushed tomato (raw tomato puree), 600 g.
Onion
Cheese to gratin.
Salt, pepper, olive oil.
Ingredients Recipe 6. Potato and sardine stew.
Fresh sardines. I cannot indicate a quantity, the cook must assess how many sardines he puts per person.
Potatoes.
A large onion.
4 or 5 cloves of garlic.
A red pepper.
2 tomatoes.
Sweet paprika, a teaspoon.
Salt pepper.
Enough olive oil to cover the bottom of the casserole.
White wine, half a glass. (If you don't use wine, use fish broth.)
Dried bay leaf and fresh parsley.
Ingredients Recipe 7. Eggs stuffed with mussels
6 boiled eggs.
Two cans of pickled mussels, total weight 350g.
Chopped red onion, two tablespoons.
Fresh parsley or any herb you like (dill, cilantro, chives...)
Cream cheese.
Ingredients Recipe 8. Warm Romanesco salad.
A Romanesque.
Carrots.
Cooked chickpeas.
For the vinaigrette:
Olive oil
Balsamic vinegar.
Honey.
Onion
Tomato.
Ingredients Recipe 9. Fried pickled fish.
One kilo of small blue fish (horse mackerel, sardine, mackerel...)
200 ml of extra virgin olive oil.
50 ml of vinegar.
50 ml of white wine.
3 - 4 bay leaves.
5 cloves of garlic.
Paprika (sweet or spicy, whichever you like).
A kilo of potatoes.
Ingredients Recipe 10. Mediterranean salad with feta cheese
Feta Cheese
Green pepper
Red pepper
Tomato and cherry tomatoes.
Red onion
Cucumber
For the vinaigrette:
Black olives, 3 tablespoons.
A spoonful of the whey that comes with the cheese.
Extra virgin olive oil, 4 tablespoons.
Vinegar, 2 tablespoons.
Dried oregano, one tablespoon.
Pinch of salt.
Ingredients Recipe 11. Beef noodle casserole.
500 g of beef.
350 g thick noodles.
An onion.
2 cloves of garlic.
Half red pepper.
3 medium tomatoes.
A cup of peas.
Half a glass of white wine.
One liter of vegetable broth.
Salt, pepper, cumin and saffron.
🟢 Kitchen utensils:
White knives: amzn.to/3LbAwfB
Knife sharpener: amzn.to/426ceue
Frying pan: amzn.to/42jrPXN
Saucepan: amzn.to/3AJjel8
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MUSIC: Bushwick Tarantella by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 License. creativecommons.org/licenses/...
Source: incompetech.com/music/royalty-...
Artist: incompetech.com/
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I hope you enjoy the Mediterranean diet as much as I do.
Thank you thank you thank you.