A sprinkle of Parmesan and a drizzle of olive oil transform tomatoes into the perfect side dish. Or try sandwiching them between slices of your favourite whole-wheat country bread. Exchange it for 1 vegetable and 1 fat.
Calories: 86 calories per serving
See full recipe below.
Serving size
Serves 4
Ingredients
4 tomatoes, halved horizontally
¼ cup freshly grated Parmesan cheese
¼ teaspoon salt
4 teaspoons extra-virgin olive oil
Freshly ground pepper, to taste
Directions
Preheat oven to 230°C (450°F).
Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil. Bake until the tomatoes are tender, about 15 minutes.
Tips
Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.
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Eggs with tomato, baby marrow and pepper ratatouille
Ratatouille is a traditional dish from the kitchens of Provence, France(part of the Mediterranean). It’s a simple stew of glorious vegetables—zucchini, eggplant, tomatoes, and peppers. This easy ratatouille recipe makes it a satisfying one pan breakfast for any day of the week.
Heat the oil in a pan over medium heat. Add the onion and fry until done, add the garlic.
Add the baby marrows. When the baby marrows are done add the tomatoes, pepper, thyme, paprika and simmer for about 20 minutes until it thickens like a stew.
Serve the ratatouille at room temperature with an egg.
Prepare the egg the way you prefer.
Divide the ratatouille in two. Eat on a slice of bread with the egg on top. (sourdough, rye bread, Low GI, seed, or health bread)
Stay healthy and fit!
Linda xx
Click here to read more or buy the Mediterranean diet eBooks.
This rice and lentil salad is vibrant, filling and protein-packed! Many vegetable-based salads can be delicious but low on the filling factor. What you will love about this lentil salad is that it is filling and provides lots of plant-base protein! Make this salad for lunch or as a side for dinner!
Serving size
Serves 2
Ingredients:
¾ cup brown rice
2½ cups water
½ onion, finely chopped
1 teaspoon olive oil
½ teaspoon ground cinnamon
1 teaspoon ground cumin
1 tin lentils, drained
4cm cucumber, diced
2 large carrots, grated
2 tablespoons Greek yoghurt
1 tablespoon fresh coriander salt and pepper to taste
Method:
In a saucepan, cover the rice with the water, bring to the boil and cook until softened. Drain and set aside.
Gently fry the onion in the olive oil, stir in the cinnamon and cumin and cook until the onion is translucent.
Combine the rice, lentils, and onion mixture.
Add the cucumber, carrots, yoghurt, and coriander and mix well.
Season with salt and pepper.
Garnish with coriander.
Lose weight on the Mediterranean Diet
The Mediterranean Diet has been ranked as the number one diet the last 3 years. Our dietician has worked out a 21 day Mediterranean meal plan that will help you lose weight, and stay healthy.
