Healthy Mediterranean Cuisine

Posted in Nutrition

1. Green Salad

A small portion of green salad with tomatoes or other fresh vegetables contains just 12 calories – the best basis for a nutritious dish.

2. Shrimp

Boiled or grilled shrimp and prawns, are rich in protein but low in calories, as they contain about seven or eight calories each. A cup of shellfish, therefore comes below the 200 calorie mark, but still makes a really satisfying meal. Prawns are rich in selenium and low in fat, but nevertheless contain a lot of cholesterol and sodium. For this reason, it’s best not to eat too many of them.

3. Mussels

Seasoned with garlic, olive oil and lots of coriander or parsley, these wonderful shellfish, can be a truly perfect way to round off a day at the seaside. A cup of mussels contains only about 200 calories, but is absolutely bursting with taste. Apart from this, they are rich in minerals, proteins and essential omega-3 fatty acids which can protect the heart.

Gesunde Mediterrane Küche

4. Grilled Sardines

One sardine contains around 40 calories. Their true worth lies in the high amount of B12 vitamins and omega-3 fatty acids they contain, which benefit the heart’s functions. Sardines are also a good source of calcium and vitamin D, which strengthen the bones and joints.

5. Oysters

6. Gazpacho

This extremely refreshing chilled tomato soup is a traditional Spanish speciality. With just 140 calories per portion and a large amount of dietary fiber, vitamins and antioxidants, this cold dish is a delight that can provide you with healthy and nutritious refreshment on hot days, and also ensure that you take in sufficient liquids.

7. Grilled Sweetcorn

Sweetcorn is a tasty snack, and also a healthy alternative to grilled meat, as one cob contains only around 100 calories. There are various ways you can prepare it: Try sweetcorn sprinkled with feta cheese, or drizzle fresh lemon juice over it with pepper to prevent the build-up of saturated fats.

Posted in Nutrition