Mediterranean food is the benchmark for a healthy diet. The Mediterranean diet secret is flavor, and a lot of it. Using the freshest food and the best spices, this is the food everyone loves. Create your own Mediterranean restaurant at home.


Photo: missy & the universe

Basic pasta- make your own

• 1 egg
• ½ teaspoon sea salt
• 1 cup durum wheat flour (the traditional wheat)
• 2 tablespoons water
• 1 teaspoon olive oil 

Preparation

1. Combine the flour and salt
2. Beat the egg a little, but not excessively
3. Add to the flour
4. Add water
5. Mix to make a stiff, consistent dough
6. Knead the dough for about 4 minutes
7. Put mix into pasta machine or cut into strips with a kitchen knife.

This is basic all-purpose pasta, and you can use it for any pasta dish.

Basic pizza recipe

Italy’s most loved food is easy to make, and it’s easy.

Pizza dough

• 2 teaspoons active dry yeast
• 1 cup water
• 1 teaspoon sugar
• 2 tablespoons olive oil
• 2.5 cups plain flour
• ½ teaspoon salt

Pizza topping

• 1 can (200-250g) tomato sauce
• Ground sliced beef or Italian sausage (salami is simplest)
• Sliced champignons
• Green capsicum sliced into rings
• Sliced or chopped onions to taste
• Teaspoon of crushed garlic
• 2 cups shredded mozzarella cheese
• ½ cup grated Parmesan

Preparation

1. Add yeast to water, stir until fully dissolved and consistent
2. Add sugar, flour olive oil and water
3. Mix ingredients thoroughly
4. Put mixing bowl in warm water and allow to rise. (5-10 minutes)
5. Roll or pat dough on pizza pan

Adding topping

1. Add tomato sauce first, providing full cover for the dough
2. Add cheese, creating a bed for the other toppings
3. Add onion, garlic and capsicum evenly
4. Add meats

Then just serve and enjoy.


Photo: chrismar

Pasta salad

This is a great, simple, quick meal for people who want to eat well.

• 2 cups cooked pasta
• 1 cup Mediterranean parsley
• 1 tomato
• ½ teaspoon sea salt
• 100g of good cheese to taste
• ¼ onion
• 1-2 teaspoons olive oil
• Small amount of basil

Preparation

1. Chop parsley fine
2. Dice tomato
3. Add to pasta in bowl
4. Add olive oil, cheese, salt, onion and basil
5. Mix thoroughly.

Serve with drink of your choice.

Mediterranean rice

Another very easy, delicious dish, and quick to prepare:

• 150g chopped fresh onions
• 2 minced garlic cloves
• 1 cup thin sliced celery
• 2-3 tablespoons olive oil
• 1 teaspoon dried thyme
• 1 teaspoon dried basil
• 1 cup diced or chopped green capsicum
• 400 g tomatoes
• 1-2 tablespoons of tomato paste
• 1 teaspoon sea salt
• 1 teaspoon black pepper
• 3-4 cups white rice

Preparation

1. Mix garlic, oil and onion in medium heated pan until malleable and well mixed
2. Add celery, capsicum and herbs
3. Heat mixture for about 4-5 minutes
4. Add tomatoes and paste, mixing together and crushing
5. Add salt and pepper, stir in well
6. Add rice and mix until dish is well reddened and rice is hot

Serve with a fresh cold drink.