Two mouth watering 'Med Diet' Recipes!

Protein-packed Mediterranean Eggs

This Mediterranean inspired Shakshuka is the perfect protein-rich breakfast.

Serves: 4 

Ingredients:

  • 4 Whole Eggs

  • 1 Brown Onion, Diced

  • 2 Large Garlic Cloves, Minced

  • 4 Tbsp Extra Virgin Olive Oil

  • 1 Red Capsicum, diced into small 1x1cm squares

  • 1 Tin Crushed Tomatoes

  • 1 Tin Cannellini Beans, Drained and Rinsed

  • 1 tsp Cumin, Ground

  • 1 tsp Smoked Paprika

  • 1 tsp Oregano Dried

  • Sprinkle of Cracked Pepper

  • Pinch of Salt

  • ½ Bunch Parsley, Chopped

  • Fresh Bread to serve (preferably a grainy sourdough or rye bread)

Method:

  1. Heat olive oil in a large frypan or skillet (with a lid), over medium heat.

  2. Add minced garlic, diced onion and diced red capsicum and sauté until golden

  3. Next add ground cumin, smoked paprika, dried oregano and salt and pepper, stir spices to combine.

  4. Add tinned, crushed tomatoes and allow to sauce to simmer, stirring occasionally for 5 minutes.

  5. Next add cannellini beans and stir to combine. Crack eggs on top of tomato, bean mix and cover with the lid for 3-4 minutes or until eggs white and yolk are cooked.

  6. Sprinkle chopped parsley over baked eggs. Service a generous scoop with fresh, grainy sourdough bread.



10-minute Mediterranean Tinned Tuna Salad

Here is a simple, fresh Mediterranean inspired tinned tuna salad that is perfect for an on-the-go work lunch. Rich in healthy fats and protein, this is the perfect Med Diet lunch.

Serves: 1 


Ingredients:

  • 90 second Brown Rice and Quinoa Rice Cup

  • 1 Can of Tinned Tuna (preferably in Olive Oil)

  • 6-8 Kalamata Olives, Pitted

  • ¼ Cup Greek Feta, Crumbled

  • 1 Cup Mixed Salad Leaves, Washed

  • Handful of Cherry Tomatoes, Halved

  • Half a small Lebanese Cucumber, Sliced

  • Half a Lemon, Juiced

  • 1 tbsp Extra Virgin Olive Oil

  • 2 tbsp Balsamic Vinegar

  • 1 tsp Mixed Italian Herbs

Method:

  1. Cook Brown Rice and Quinoa Rice Cup as per package directions and place in a bowl or container if preparing for lunch.

  2. Place all salad ingredients and tuna in the bowl and stir to combine.

  3. Combine olive oil, balsamic vinegar, lemon juice and Italian herbs to make salad dressing


Note: If taking salad as lunch, mix through tuna and salad dressing when ready to eat for a fresher, more enjoyable salad. 

Mark Simpson