The Novice Gourmet Guide: Mediterranean Diet for Beginners Fast and Easy

For those of you looking to get your hands on Mediterranean diet for beginners fast and easy, then you should look no further for I am here to tell you all about them. This article here will give you several recipes that are easy to do, delicious to eat, and (somewhat) healthy for the body.

Being a fledgling cook is no easy task. There are lots of things that you should consider when you are cooking basically every foods in the world.

If you want to cook, you need to know the characteristics of each dishes you are going to cook.

Cooking English foods are different with cooking French foods. Cooking Indonesian foods are different from cooking Malaysian foods, no matter how near to identical they both are.

There are so many process to undergo if you want to be a good cook of a certain food, and chefs who can perfectly cook dishes from many countries are a rare sight.

That is why I encourage you young chefs to stick into foods from one country (preferably the country you are living in or the country you want to work in). That does not mean I will not allow you to spread your wings on other types of foods, though, it is just a friendly reminder.

Today article will cover Mediterranean diet for beginners fast and easy, the type of food that I always recommend any beginners to cook. Why is that?

Because Mediterranean foods are both simple to do yet hard to master. Mediterranean diet, while they may look simple enough to cook, is actually not. They may look normal and there is nothing odd about their look, but the truth is they are not.

Mediterranean dishes have their own ‘oomph’ that separates them from any other dishes from all over the world, and that is why I am interested in teaching you aspirants about this dish.

Like I said from before, if you want to be a good cook for a certain type of food, you will need to understand about its characteristics.

The characteristics of Mediterranean foods

While browsing through Mediterranean food recipes, I discovered something interesting over yonder. They go crazy with olive oil and they will always incorporate (or try to incorporate) olive oil into their dishes.

While foods from other countries use butter or vegetable oil, countries with a palate for Mediterranean dishes will use olive oil.

This gives it the amazing Mediterranean aroma that typically exist in Mediterranean cuisines. It is a bit healthier as well.

The second I think I have noticed is the fact that they do not use too many beefs in their foods. Cows, while they are a staple food animals for many countries, have its presence severely reduced in Mediterranean foods.

The cuisines of this category would rather use white meat and fishes. Chickens, ducks, and other animals with white meats will be served more frequently on the tables of Mediterranean families.

While they do eat red meat, they do so in a seldom manner and it is usually not beefs.

The red meat diet comes from goats, lambs, and rarely beefs. Beefs are available for them to eat, but for some reasons they prefer to have muttons. Cannot complain about it.

Another thing worth noting is their preference of red wine over white wine. They claim that red wine are much more healthier than white wine and that red wine can enhance the taste of the food they are eating. After all, white wine sounded too French, right? And we all know how French cuisines are…

One more important thing: they are definitely healthier than eating your ordinary English cuisines or your typical French cuisines.

While some food on the two countries can be healthy, have you ever seen the healthy foods in those two countries? I once spied an elderly lady in a small but well-known establishments in England eating jellied eels.

I do not know about the taste (I have to admit that I am interested in them, though), but how weird it is to eat eels with jelly on them? The jellied eels might be a bit healthy, but she also ate them with meat pie and mashed potatoes, both which I think are not that healthy. Do not get me started on the popular fish and chips either.

Mediterranean foods are typically healthy because they have everything your body needs. The foods are more often than not a combination of vegetables, fruits, fishes, white meats, and nuts. All of them are definitely healthier than eating red meats.

Mediterranean foods are foods of varying tastes and awesomeness, meaning they can be a good food to eat if you want to have a healthy body.

Researches have shown that eating Mediterranean foods will lead to a healthier heart, a body free from cancer, alzheimer’s, cardiovascular, and Parkinson’s disease. If you do not want to get all of those when you are old, follow a strict Mediterranean diet!

All Mediterranean foods, as long as you know how to handle the kitchen, are pretty easy to make. They are simple yet frugal, and the combination of the ingredients creates the perfect taste for any tongues. This is also the reason why I write this article  

Where can you find Mediterranean foods?

Obviously, you want to check the south of Europe if you are looking for Mediterranean dishes. Mediterranean foods came from those Southern European countries, so if you want to taste the most authentic of their kind, you need to book a ticket and go to a country in Southern Europe.

For reference, you might want to go to Spain, Turkey, Italy, Greece, and Cyprus. All of them got their own special take on Mediterranean cuisines, so all those countries will have different types of Mediterranean foods to eat. The thing that connects all of them is seafood, so expect to eat lots of them when you visit the countries. Be sure to remember that when you want to have a taste of Mediterranean foods!

Let us get to the recipes

Now that the basics are done and the characteristics are covered, I want to talk about the more important thing of today’s article: the actual Mediterranean food recipes. Check out these easy to make Mediterranean recipes that will certainly blow your minds away:

Salmon & asparagus with garlic butter sauce

Fishes are healthy, but nothing is even more healthier for your heart than a slab of deliciously cooked salmon and asparagus. It is the simplest food I have ever seen on the history of simple foods, and I said that for a very specific reason: you will only need salmon and asparagus as the main ingredients for this particular recipe. The other ingredients are not that hard to find, as well.

Obviously, you will need salmon and asparagus for this dish. Find yourself 1 pound of salmon (centre cut if you can find them), 1 pound of trimmed fresh asparagus, half a teaspoon of salt, half a teaspoon of ground pepper, 3 tablespoons of butter, a tablespoon of the ole’ reliable olive oil, a few cloves of garlic (specifically how much? As much as you like it), a teaspoon of lemon zest, and a tablespoon of lemon juice.

Making this dish is as simple as it get. Preheat the oven first, up to a 375 Fahrenheit (190 Celsius for those using Celsius master race). After that, find the biggest baking tray you can find (one that can fit in your oven, of course) and spray cooking spray on them. Salt and pepper the salmon and asparagus before setting them on the baking tray. Before you put them to the fire, mix in the rest of the ingredients and cook them over a medium heat by the skillet. Right after the butter is melted, just pour the sauce on top of the salmon and asparagus. Only after that that you shall bake the salmon and asparagus for 12 to 15 minutes. If the salmon is already cooked and the asparagus tender, that is the moment you can serve the thing on a serving plate.

Linguine with vegetables

This is another simple dish that everybody beside the vehement vegetables haters will like. This food got everything your body will need ranging from carbs, veggies, and fat. This is a healthy and simple dish to follow, and if you can cook one, it is impossible for you to mess the dish up when you are cooking it again.

You will need 8 ounces of fettuccine or linguine (I know this dish is called linguine with vegetables, but fettuccine works wonder as well), 4 cloves of garlic, half a teaspoon of salt, 1 quarter teaspoon of ground pepper, 3 and a half cups of water, 9 ounce of frozen artichoke hearts, 6 cups of mature spinach (chopped), 2 cups of peas, half a cup of parmesan, a quarter cup of half and half, a tablespoon of lemon zest, and 3 or 4 tablespoons of lemon juice depends on your taste.

To turn this dish into a reality, mix the pasta, salt, garlic, pepper, into a big enough pot and boil them altogether. Stir it for 8 minutes before you mix the artichoke heart, peas, and spinach into the pot. Wait for the water to evaporate, and right after there is only a bit of the water in the pot, you can add the cheese, the zest, and the juice. If you like to have more cheese on your food, you can just grate another and sprinkle them on top of the dish.

You will then move on to the next step, which is devouring the food with gallant precision and the zeal of a hungry person.

Easy roasted zucchini

This one is so easy one can cook this dish with their eyes closed and their kitchen on fire. You will need zucchinis, and olive oil.

Heat the oven before you put the zucchinis in. After that, just drizzle the zucchinis with olive oil, throw them into the oven, and bake them for 7 minutes on each sides or after the zucchinis are tender. This thing can be a healthy snack for you if you are looking for one.

Steamed Zucchini

Another dish that is freaking easy to do and if you cannot do this one, you do not deserve to be called a chef. This dish is even simpler than the dish before because zucchinis are the only thing you will ever need. Get 2 pounds of zucchini and slice them. Boil some water, throw the zucchinis into the water, wait for 5 minutes, and you will get your dish done. Snack on them when you want to snack on something and throw away those unhealthy snacks.

Spicing these zucchinis is pretty easy. Just drizzle olive oil on them and you will have a significantly different tasting snack.

Seriously. If this dish is out of your league, you better hang your apron and start to do some boring things like accounting or whatever.

Sauteed zucchini

What is with zucchini and this article? I promise you thought that this will be the last zucchini related food in here.

Sauteed zucchini is a food that can be called as the healthiest comfort food ever. It is a simple dish, so you will not face any problem in cooking it. It is a delicious dish, so if you want to spoil your palate, you can do so with this dish. It is also a filling snack if you think it that way.

What you will need for this dish are 2 pounds of zucchinis and 2 teaspoons of olive oil. Just bring any skillet you got in your house, heat the oil on top of it, throw the cut zucchinis, and cook them for 25 minutes.

When you are done, serve them as they are or with garlic, parmesan, and pesto if you have them all.

Quick shrimp scampi

The name shrimp scampi might not be that familiar to everybody’s ears. It is, however, a good dish if you want to have your serving of seafood of the day. This dish, aside from being simple, is a good tasting dish for you to cook and try.

To make this dish, you will surely need 2 tablespoons of olive oil, one and a half pounds of large shrimp, salt and pepper, 3 garlic cloves, red pepper flakes, half a cup of dry white wine, 4 tablespoons of unsalted butter, 1 zested lemon, and parsley.

Creating this dish is pretty easy if you follow these steps very carefully. First, you want to bring out a large skillet. Right after, you can heat the oil over medium heat until it is pretty hot. Before putting the shrimps over there, you sprinkle some salt and pepper on the crustaceans. Cook the shrimps for a minute before setting them up on a different plate. The shrimps are done, but the sauce is yet to be made.

Making the sauce is as easy as throwing ingredients into the skillet. Turn the fire into the medium zone, add the garlic, pepper flakes, and a bit more oil. Cook until the garlic caramelize before you add the wine. Cook until nearly all of the wine evaporates.

Right after the wine has evaporated, you can put the butter in. Season the sauce with salt and pepper to your liking and throw in the lemon juice. Add the cooked shrimps and cook it for 1 minute. When you are done, serve the dish on a platter and enjoy it alone, with rice, or with bread. You can also make a po’ boy out of this dish if you wish to.

Mediterranean edamame toss

Now I am not always inclined to agree that we should only eat vegetables. However, this dish is too delicious for me to skip, so I will share this unto here.

Get half a cup of uncooked quinoa, a cup of water, a cup of sweet soybeans, 2 tomatoes, 1 arugula, half a cup of chopped red onions, 2 tablespoons of olive oil, lemon peel, 2 tablespoons of lemon juice, quarter a cup of reduced feta cheese, 2 tablespoons of fresh basil, a quarter teaspoon of salt and black pepper of the same amount.

Combine the water and the quinoa on a medium sized pan and boil it. Cook the quinoa for 15 minutes and throw the sweet soybean on the eleventh minute of cooking the quinoa. Find a big bowl after you are done with it and mix the quinoa, tomato, arugula, and onion together. You now have the salad.

For the dressing, you need to get a small bowl. Mix olive oil, lemon peel, and lemon juice into the bowl and mix them well. When you have mixed them, throw half the cheese, the basil, some salt and pepper, and drizzle the dressing over the salad. After that, you can just throw the rest of the cheese in and enjoy your food. Serve this Mediterranean diet for beginners fast and easy on a room temperature and you will be golden.