Mediterranean diet menu in your life


The best way to maintain your health is the use of the Mediterranean diet menu in your daily diet. Dietary Recommendations come and go, but one facing stubbornly back - Mediterranean diet. Both new and 40 year old studies is not in doubt, Mediterranean diet lowers both the risk of cardiovascular disease and cancer and may provide a longer life. Here are a few of Mediterranean cuisine.


This recipe is for 4 people


1 large eggplant

2 tablespoons olive oil

1 teaspoon grated lemon zest

500 g wahoo without skin and bones

6 tomatoes

1 tablespoon wine vinegar

1 handful fresh basil

100 g of Feta

50 g black olives

Accessories: Good bread and Greek snack Tzatziki


Peel the eggplant into thin slices lengthwise and place them on a baking tray with baking paper. Brush with a little oil.

Brown the eggplants on both sides under the grill in the oven.

Place a layer of eggplant in a 1 ½ liter loaf pan (Alternately, etc.). Lined with cling film.

Add wahoo on top of the eggplants to cover. Cut possible. the fillet, so that it fits. Sprinkle with lemon zest and salt. Add the rest of the aubergines top of the fish.

Cover with cling film and place the fish in pressure, for example by placing an unopened carton of milk on top. Let the fish lie in the press a few hours in the refrigerator.

Turn the fish on a cutting board and cut into 4 pieces with a very sharp knife.

Carefully place the fish in an ovenproof dish and bake 15 minutes in oven at 200 degrees.

Tomato Salsa:

Cut the tomatoes into small cubes. Mix them with 1 tablespoon oil, vinegar, salt, pepper and chopped basil.

Distribute red-eye around the baked fish, crumble feta cheese over and sprinkle with olives.

Serve the fish with good bread and Greek snack Tzatziki.

Tip: Instead of wahoo you can use cod, haddock, hake.


Per person:

2600 kJ (620 kcal)

Protein: 26%

Carbohydrate: 43%

Fat: 31% (21 g)

How to cook Greek snack Tzatziki

300 - 350 g of thick Greek yogurt

2.3 medium cucumber

2 large cloves of garlic

2 tbsp. l. olive oil

1-2 tsp. grated or crumbled almond

1 tsp. vinegar



1. Cucumbers washed and peeled. Grate.

2. Good squeeze juice.

3. Wrung mass laid cucumber in a bowl.

4. Add chopped garlic, almonds and a pinch of salt, vinegar and yogurt. All mix well.

5. Add olive oil and mix well again.

Greek lasagna

Preparation time: 25 minutes. This recipe is for 4 people


Greek lasagna

500 grams long macaroni

2-3 tablespoons olive oil

2 onions

550 grams of minced beef

1 can of peeled tomatoes

Some water

½ teaspoon ground allspice

½ teaspoon ground cloves

Grated nutmeg distress

Salt and Pepper

Grated Parmesan cheese

150 grams butter

Approx. 2 cups flour

0.8 liters of whole milk


4 eggs


Boil macaroni in salted water and a few tablespoons of oil (they are allowed to cook a little longer than usual).

Heat the olive oil in a pan and fry the chopped onions in it.

Brown the meat well and add the peeled tomatoes and a little water and season with spices.

Cook about 25-35 minutes and add a little more water (it should not be too dry).

Add 3/4 of macaroni in an ovenproof dish (about 30 x 40 cm) and pour sauce over. Sprinkle grated Parmesan cheese over.

Add then the rest of the macaroni over.

Make a “béchamel” sauce of butter, flour and milk.

Season with salt and remove from heat. Beat the eggs in.

Pour over the court in a fairly even layer.

Bake in at 175 degrees to get a nice, golden surface about 40-55 minutes.

Bon appetite!

In the future, we will introduce you to the recipes of Mediterranean diet menu.