Recipe of the day: 3 Mediterranean diet recipes to kick-start your weight-loss journey

Eating healthy to lose weight doesn’t have to be tasteless. There are many flavourful dishes you can make and still lose weight at the same time.

To help you with your weight-loss goals, we picked three of our favourite Mediterranean dishes to kick-start your Mediterranean diet.  

The Mediterranean diet is really simple, and is based on the traditional cuisines of Greece, Italy and other countries that border the Mediterranean Sea.

According to Mayo Clinic, plant-based foods such as wholegrains, legumes, vegetables, fruits, nuts, seeds, herbs and spices form the foundation of this eating plan.

Fish, seafood, dairy, and poultry can be eaten in moderation, while red meat and sweets should be saved for special occasions.

ALSO SEE: 5 reasons you should follow the Mediterranean diet

Three Mediterranean diet recipes to try:

Mediterranean Quinoa salad

Ingredients

• 2 cups water
• 2 cubes chicken bouillon
• 1 clove garlic, smashed
• 1 cup uncooked quinoa
• 2 large cooked chicken breasts – cut into bite size pieces
• 1 large red onion, diced
• 1 large green bell pepper, diced
• ½ cup chopped kalamata olives
• ½ cup crumbled feta cheese
• ¼ cup chopped fresh parsley
• ¼ cup chopped fresh chives
• ½ teaspoon salt
• ⅔ cup fresh lemon juice
• 1 tablespoon balsamic vinegar
• ¼ cup olive oil

Method

1. Bring the water, bouillon cubes, and garlic to a boil in a saucepan.
2. Stir in the quinoa, reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, 15 to 20 minutes. Discard the garlic clove and scrape the quinoa into a large bowl.
3. Gently stir the chicken, onion, bell pepper, olives, feta cheese, parsley, chives, and salt into the quinoa.
4. Drizzle with the lemon juice, balsamic vinegar, and olive oil. Stir until evenly mixed.
5. Serve warm or refrigerate and serve cold.

Easy Mediterranean baked chicken breasts

Ingredients

• 2 (skinless, boneless chicken breasts
• Salt and freshly ground black pepper
• ¼ cup olive oil
• ¼ cup freshly squeezed lemon juice
• 1 clove garlic, minced
• ½ teaspoon dried oregano, or more to taste
• ¼ teaspoon dried thyme, or more to taste

Method

1. Season chicken breasts with salt and pepper on all sides and place in a bowl or lidded container.
2. Combine olive oil, lemon juice, garlic, oregano, and thyme in a small bowl and pour marinade over chicken breasts. Marinate for 10 minutes at room temperature.
3. Preheat oven to 200°C. Set one oven rack about 6 inches from the heat source.
4. Place chicken breasts into a baking dish and pour marinade on top.
5. Bake chicken on the middle rack of the preheated oven until no longer pink in the center and the juices run clear, 35 to 45 minutes, depending upon thickness. Move baking dish to the top rack and broil chicken until well browned, about 5 minutes.

ALSO SEE: One pot Greek chicken and lemon rice

Greek Baked Zucchini and Potatoes

Ingredients

• 1kg potatoes, peeled and thinly sliced
• 4 large zucchinis, thinly sliced
• 4 small red onions, thinly sliced
• 6 ripe tomatoes, pureed
• ½ cup olive oil
• 2 tablespoons chopped fresh parsley (Optional)
• Sea salt and freshly ground black pepper to taste

Method

1. Preheat the oven to 200°C.
2. Spread potatoes, zucchini, and red onions in an extra-large baking dish. Cover with pureed tomatoes, olive oil, and parsley; season liberally with salt and pepper. Toss all ingredients together so that vegetables are evenly coated.
3. Bake in the preheated oven for 1 hour. Stir, then continue to bake until vegetables are tender and the moisture has evaporated, about 30 minutes more.
4. Remove from the oven and cool slightly before serving, or serve at room temperature.

*These recipes were found on www.allrecipes.com