This week the culinary challenge is about mediterranean food so i deside to show you some things you can use if you give a try to the mediterranian diet !

 The Mediterranean diet is a lifestyle, not a single solution. Its main advantage is that dasunt  restrict food and its main ideology is to enjoy food and life! 

 The Mediterranean diet is not necessarily poor and restrictive. On the contrary, the caloric contribution of fat in it is quite high but due almost entirely to olive oil. On this basis, nutrition is much more balanced than any other diet. 

 What should be consumed? 

1. Pasta and rice are the foundation of Mediterranean cuisine. They are rich in complex carbohydrates and almost no fat. Grains contain also useful plant fibers.

2. Mediterranean cuisine suggests the consumption of lots of fruits and vegetablesproviding the organism necessary vitamins and trace elements. 

3. Peiople of the Mediterranean countries consumes vast amounts of useful vegetable oil. They use it for cooking, as a condiment for salads and even smear it on bread instead ofbutter or margarine usually. Olive oil is useful because it contains monounsaturatedfats, which lower the amount of cholesterol in the blood and increases the body's defenses.

4. Red meat in Mediterranean countries is consumed rarely. Instead, several times a week we shall eat fish which contains much less saturated fats and rich in omega-3 fatty acid.  

5. Although in Mediterranean cuisine has a wide variety of sweet desserts, mostly feedingends with fresh fruit, which unlike the bakery delights are not rich in fat and carbohydrates. 

Today i will give you a  EXAMPLE Mediterranean menu !

1. We will prepare  Fish in Mediterranean :

You will need:

 500g small fish - sardines, anchovies
herbs - thyme, oregano, chives
salt
lemon juice
pepper
1 cup olive oil 

 1. Clean the fish from the middle bone, wash it well and drain. Arrange it into court on one another up in two rows

2. Sprinkle with fresh herbs, ground pepper and grated rind of one lemon.

3. Heat the oil until it begins to smoke slightly. If you warm up much longer its threaten to burn .

4. Pour the fish with boiling oil. Do this slowly and is best to put the container in a pan or in the sink, because hot oil sprayed into contact with the cold fish.

5. Finally pour the fish with lemon juice and store in the refrigerator for one night. 

2.We will prepare  Mediterranean pasta salad !

You will need:

pasta - 200 grams
Tuna - 1 canned in oil
peppers - 1/2 1/2 red + green
350d mushrooms
corn - 2-3 tablespoons
for the dressing
olive oil - 3 tablespoons
lemon juice - 2 tsp
salt
pepper
parsley - a few sprigs 

 1. Boil the pasta, Rinse them under cold running water and drain.(  advise ad a bit solt and olive oil in the water )

2.Mix the ingredients for the dressing, as well mix them with a little salt and pepper to taste.

3. Well mix the  pasta with dressing and canned corn and tuna (drained slightly from fat) 

4. Cut the  paprika and mashrooms and  fry them . Wen rdy add to the salad !

4. Mix Mediterranean pasta salad and serve with parsley sprigs. 

3 . We will prepare  Strawberry rice for dessert !

You will need:

 rice - 1 cup
milk - 2 cups
strawberries - 250 g of fresh, frozen or strawberry jam
sugar - to taste
salt - 1 pinch 

1. Boil the rice to softening in the hot milk with a pinch of salt.

2.Add the strawberries, fresh or frozen, and add sugar to taste.

3. Cool and allow to harden, serve decorated by taste .

Now after you see how it look the mediterranian diet maybe you give it a try ! Good apettite !