Diet and Health FAQ

Tagged As: mediterranean diet weight loss recipe

Question:
I was wondering if any one might have mediterranean diet weight loss recipes with the point value on there ? email are welcome. Thank you everyone in advance.

Answer:
Here are a few good ones, which I used during my weight loss with WW. Anita (40 pounds less, off one year now) All from the Moosewood Restaurant Low Fat Favorites Cookbook Mediterranean Couscous Salad – 4 to 6 servings This assortment of colorful diced vegetables with a fluffy grain is enlivened by a garlic vinaigrette. Grated chevre or feta cheese makes an excellent garnish. Avoid overcooking the vegetables. They should be tender but still brightly colored. 1 ½ cups whole wheat couscous 2 ½ cups water 1/3 cup sundried tomatoes (not packed in oil) Dressing: 2 garlic cloves, pressed or minced 1 tablespoon olive oil 2 tablespoons chopped fresh dill 3 tablespoons fresh lemon juice 3 tablespoons balsamic vinegar Vegetables: 1 cup peeled diced carrots 1 cup diced zucchini ½ cup diced red bell peppers ½ cup diced red onions ½ cup diced celery salt & ground black pepper to taste 1 tomato diced Place the couscous in a pot and pour 1 ¾ cups boiling water over it, cover and set aside. Place the sun dried tomatoes and ¾ cup boiling water in covered heat-proof bowl. While the tomatoes soften, whisk together the dressing ingredients and set aside. Fluff the couscous with a fork. Blanch the carrots, zucchini and bell peppers in boiling water until just tender (carrots 8 mins, zucchini 3 mins, bell pepper 2 mins). Drain well. Drain and chop the sun dried tomatoes. In a large bowl, combine the couscous, sundried tomatoes, blanched vegetables, red onions, celery and dressing. Add salt and pepper. Chill for at least one hour. Add the diced tomatoes just before serving. Garnish with fresh parsley or dill. Per 9.5 oz serving, 238 calories, 8.7 grams protein, .9 grams fat, 5.7grams dietary fiber. 4 Points. Tabouli Salad – serves 6 to 8 The assertive and clear flavors of garlic, lemon, parsley and mint carry this traditional Middle Eastern Salad without any added oil. 1 ½ cups boiling water 1 cup bulgur 1/3 to ½ cup fresh lemon juice (USE ONLY FRESH) 1 garlic clove minced or pressed (or more) 1 to 3 cups chopped fresh parsley (to suit your taste) 4 scallions chopped 3 tomatoes diced 1 cup drained cooked chickpeas salt & ground black pepper to taste chopped fresh mint to taste In a large bowl, pour the boiling water over the bulgur. Cover tightly and set aside 20 – 30 minutes. In separate bowl, stir together 1/3 cup lemon juice, garlic, parsley, scallions, tomatoes and chickpeas. When the bulgur has absorbed all the water, stir it with a fork to fluff the grains. Toss the lemon-vegetable mixture with the bulgur and add salt & pepper & mint to taste. Tabouli tastes better after having sat 30 minutes to 2 hours either refrigerated or at room temperature to blend the flavors. Add more lemon juice to taste just before serving. Per 6.5 oz. Serving: 130 calories, 5.1 grams protein, .9 grams fat, 6.5 grams dietary fiber. 2 points. Kasha Pilaf – serves 4 to 6 Kasha, a high fiber, lysine-rich grain made from buckwheat groats, is common throughout Eastern Europe. It has a distinctive earthly flavor so some people consider it an acquired taste. Like rice, Kasha can be eaten plain alongside a juicy main dish such as beans or sautéed vegetables, but it has the advantage of being quick cooking, a mere 15 minutes and it’s ready. This savory pilaf can stand on its own as a side dish, or serve as a first class stuffing for tomatoes, peppers or winter squash. Or you can feed it to your horses… 1 ¼ cups chopped onions 1 cup diced celery 4 garlic cloves minced or pressed 1 tablespoon canola or other vegetable oil 1 cup kasha 1 1/3 cups water 1 cup peeled and diced carrots 2 cups sliced mushrooms ¼ cup dry red wine 2 tablespoons soy sauce 2 tablespoons chopped fresh dill Salt and pepper to taste In large skillet sauté onions, celery and garlic for about 10 minutes until the onions are translucent. Add the kasha and sauté for another minute to lightly toast it. Pour in the water, add the carrots and simmer for 5 minutes. Add the mushrooms, wine, soy sauce and dill. Cover and cook on low heat until all the moisture is absorbed and the kasha and vegetables are tender, about 10 minutes. Add salt and pepper to taste. Garnish with tomato wedges and fresh dill. Per 6.5 oz serving: 128 calories, 4 grams protein, 3.2 grams fat, 3.9 grams dietary fiber. 2 points. Lentil Salad – serves 4 to 6 This sweet/spicy lentil dish has an unusual flavor that is especially refreshing on a hot summer day. You can prepare the lentils and dressing a day ahead of time and assemble the salad just before serving. Because prepared mango chutneys vary, the amount we call for is a recommendation only. Experiment to suit your taste. Anita’s note: I thought the lentil /dressing combo in this was just weird, but I made it with peach chutney, not mango. Anyway I tossed out the dressing and added a bunch or fresh basil torn in large pieces and used a garlicky vinaigrette like the couscous one above. Much better, still 2 points. 1 ½ cups green lentils 1 cup chopped onions 2 garlic cloves, chopped 4 cups water 1 cup finely chopped red and/or green bell pepper 1 cup finely chopped celery 1 cup finely chopped red onion Chutney dressing: 1 cup plain fat free yogurt 3 tablespoons prepared mango chutney 1 ½ teaspoons curry powder 2 teaspoons finely minced red onion 1 tablespoon fresh lime juice In saucepan, combine lentils, 1 cup chopped onions, garlic and water. Cover, bring to boil then reduce heat and simmer 30 – 40 minutes or until tender, but not mushy. Meanwhile combine the bell peppers, red onions and celery in a bowl. When lentils are cooked, drain them well and add them while hot, to the rest of the vegetables. Stir and set aside at room temperature for 15 minutes. In separate bowl, combine all of the dressing ingredients. Stir the dressing into the lentils and serve at room temperature. Per 10 oz serving: 113 calories, 7.4 grams protein, .5 grams fat, 5.6 grams dietary fiber. 2 points.