Friday, 26 July 2013

Mediterranean diet plan

We have prepared a meal for each day of the week, all based on the Mediterranean diet and the low calorie intake. Do not forget the main ingredients of the Mediterranean diet plan: olive oil, fruits, vegetables, fish, wine and anti oxidants.


Monday

Breakfast: Infusion with skim milk, 1 toast bread with low-fat spreadable cheese.
Mid Morning: 1fruta.
Lunch: 1 serving of skinless chicken, 1 serving of salad to taste.
Snack: 1 low fat yogurt, 1 handful of nuts or any other nut.
Afternoon: 1 fruit.
Dinner: vegetable salad leaf, all you want.

Plan diet


Tuesday

Breakfast: Infusion with skim milk, 1 toast bread with low-fat spreadable cheese.
Mid Morning: 1 fruit
Lunch: 1 serving of skinless chicken, 1 serving of salad to taste.
Snack: 1 low fat yogurt, 1 handful of nuts or any other nut.
Afternoon: 1 fruit.
Dinner: salad of grated carrot, egg and peas, all you want.

Wednesday

Breakfast: Infusion with skim milk, 1 toast bread with low-fat spreadable cheese.
Mid Morning: 1 fruit.
Lunch: 1 serving of fish, 1 serving of spinach baked with white sauce diet.
Snack: 1 low fat yogurt, 1 handful of nuts or any other nut.
Afternoon: 1 fruit.
Dinner: Salad with asparagus, artichokes, anything you want.

Thursday

Breakfast: Infusion with skim milk, 1 toast bread with low-fat spreadable cheese.
Mid Morning: 1fruta.
Lunch: 1 serving of fish, torn in half 1 tomato seasoned with olive oil, parsley and garlic.
Snack: 1 low fat yogurt, 1 handful of nuts or any other nut.
Afternoon: 1 fruit.
Dinner: salad of arugula, lettuce, shredded beets, all you want.

Friday

Breakfast: Infusion with skim milk, 1 toast bread with low-fat spreadable cheese.
Mid Morning: 1 fruit.
Lunch: 1 serving of skinless chicken, 1 serving of mashed pumpkin.
Snack: 1 low fat yogurt, 1 handful of nuts or any other nut.
Afternoon: 1 fruit.
Dinner: Salad with lettuce, tomato, shredded carrots, all you want.

Saturday

Breakfast: Infusion with skim milk, 1 toast bread with low-fat spreadable cheese.
Mid Morning: 1 fruit.
Lunch: 1 serving of spaghetti with vegetables like broccoli, green onions, peppers, bean sprouts.
Snack: 1 low fat yogurt, 1 handful of nuts or any other nut.
Afternoon: 1 fruit.
Dinner: 1 serving of fish, salad of tomatoes, mozzarella cheese, olives, basil.

Sunday

Breakfast: Infusion with skim milk, 1 toast bread with low-fat spreadable cheese.
Mid Morning: 1 fruit.
Lunch: 1 serving of skinless chicken with 1 cup of brown rice.
Snack: 1 low fat yogurt, 1 handful of nuts or any other nut.
Afternoon: 1 fruit.
Dinner: 1 free vegetable salad, choose vegetables that you like.

Mediterranean Diet

The Mediterranean diet is a lifestyle based on a balanced and varied diet of predominantly food derived from traditional crops in this area bathed by the Mediterranean geographic: wheat, olives and vines.
Foods that are the basis of this feed are:

The bread and pasta, as the main source of carbohydrates.
Olive oil as the main source of fat.
Wine in moderation during meals.
Vegetables, fruits, nuts and vegetables give this diet high fiber and antioxidants.
Fish, poultry, dairy products and eggs as the main source of protein and a lower consumption of meat and animal fats.
These foods and culinary treatment gives rise to a lifestyle that complements habits (unfortunately increasingly rare) that invites the weather, including walks in the sun, the gatherings or nap.

Mediterranean diet


Why is a healthy diet?

His discovery was made as healthy diet from nutritional studies in Greece which detected an incidence of arteriosclerosis, cardiovascular and degenerative diseases below average. And greater life expectancy.
Based on this background, in 1958-1964 we conducted a large epidemiological study called "Study of the seven countries" led by Ancel Keys, to investigate the dietary habits of seven countries among which were five non-Mediterranean countries: United States, Japan , Finland and the Netherlands, and three Mediterranean: Yugoslavia, Italy and Greece.

The results of the study showed a clear relationship between the characteristics of the diet and health of its population.

Features of the Mediterranean diet

It was observed that Mediterranean countries had a diet with certain characteristics that were common to them all.
These people eat a relatively high amount of fish and white meats, grains and legumes, fruits and vegetables, a relatively low amount of red meat and, in moderation, drink wine with meals.

The fat used in foods is mainly olive oil. This leads to a healthy diet that is characterized by:

Low in saturated fat (red meat)
High in monounsaturated fats (olive oil)
Balanced in polyunsaturated fatty acids (omega-6 and omega-3)
Low in animal protein
Rich in antioxidants (fruits, nuts, vegetables and legumes)
Rich in fiber (fruits, vegetables, legumes and cereals)
This type of diet coincided with the low frequency of coronary heart disease and a lower level of blood cholesterol in the inhabitants of these countries relative to other countries.

The study showed that it was the type of dietary fat, rather than quantity, which was related to the cardiovascular risk, so that a low intake of saturated fat and higher in monounsaturated (olive oil) and polyunsaturated (fish) was associated with a lower incidence of coronary heart disease and mortality due to these diseases. Later it was found that the Mediterranean diet not only protects against cardiovascular disease, but also provides lots of antioxidants (in relation to plant foods) that protect against cellular aging and carcinogenesis.

A healthier lifestyle

The need to outline these foods and their proportion within a balanced diet food pyramid emerged. This is based on the proportions of nutrients that were classically Mediterranean diet is a graph showing the type and amount of food to be taken. Each region has a climate, crops and different uses so also have different foods. Thus, a pyramid can be adapted to each of them, but in all cases is held with a general scheme proportion of the nutrients that must be consumed.

Thursday, 11 July 2013

Paella Recipe

The Paella is perhaps the most famous dish of the rich and varied Spanish cuisine. It is a well known culinary development throughout the world and can be found on the charts and on the menus of many restaurants around the world. But curiously, ignorance of the true paella recipe is widespread.

The Paella is original from Valencia region in Spain where many different type of rices are popular as well as Paella, like the baked rice, the black rice, and the well know "arroz a banda" and "arroz en perol". Between all the different paellas, the most popular ones in Valencia are the seafood one and the chicken one. We are going to put our attention in to Chicken Paella Recipe.

Paella Recipe


Ingredients for 4 persons:

Chicken (1 kg. Few 8 or 10 medium pieces)

Rabbit (300 grs. Few 4 or 6 medium pieces.) this is popular in Valencia but can be done without it, some people don't like the idea to eat rabbit, even in Valencia.

One tablespoon (not too heaped) of ground paprika.

Strands of saffron to taste or instead a teaspoon of food colouring

12 tablespoons grated tomato

Wide green bean (400 g.).

Lima Bean (100 g.)

3 or 4 artichokes

Butter beans (100 g.).

water

Virgin olive oil (15 cl., Or 150 g.)

Rice (320 g.)

salt

Directions:

Pour the oil in the middle of the paella, levelled, light the fire and heat the oil. When the oil starts to smoke, incorporate chicken and sliced ​​and lightly salted rabbit, carefully medium heat. If the fire is over, we can sprinkle some salt on the rim of the pan, in those areas where no oil to prevent burning.

Add the chopped vegetables and saute a few minutes,

Make some space in the centre of the pan aside the meat and vegetables, in this hollow incorporate the tomato, fry a few minutes and add the paprika. We left saute another minute. It is important that the fire be gentle when putting paprika, as we run the risk of burning and the pan becomes bitter.

It's time to pour water close to the edge.

We add some salt and cook for about 20 minutes, adding more water if necessary.

After 20 minutes, we have to ensure that the stock of the paella arrived just half of the rivets on the handles. Then we tried salt, broth must be very tasty, slightly salty, as rice during cooking, absorb some of the salt. It's a good idea to try the broth to one of the guests, if finally out soda or salt paella we blame the gullible that tasted.

Is time to add the rice. If we made reference correctly handles rivets simply by a groove with rice protruding an inch on the stock, we will have achieved the perfect ratio of rice and broth to the vessel in which we are cooking, that's accurate measurement of the paella rice you need, if you want to add more rice, we raise the water level by adding broth. But we'll be forcing the relationship to the liquid-paella rice, ideally use a larger diameter paella. All these references are approximate firepower, the rice variety and even the altitude change to a greater or lesser extent liquid-rice ratios we use for each container. However, I hope this little explanation will serve to help the most inexperienced.

Add the saffron to the rice, to prevent the occurrence of lumps of dye formed when the product is of low quality. With saffron does not have this problem and we can add it to the pan as we consider necessary (in strands, roasted, ground, diluted ...). Mix rice evenly in the container and try that there are no grains of rice over the meat or vegetable without being submerged in the broth. Boil over very high for 8 minutes, or until half cooked rice begins to appear.

At this point we lower the heat to a minimum and almost cook another 6 to 7 minutes more, thereby preventing the starch has been dropping during cooking rice that has been thickening broth, burn and bottom grip paella. It is also time to place for over a couple of sprigs of rosemary (fresh if possible), although this is also optional and to taste of each. After 6 or 7 minutes if the pan has nothing or very little broth, let it cook for the last 3 or 4 minutes over very very soft dough, if the paella had even much broth, these 3 or 4 minutes the would cook late with medium heat. However something better soupy paella or mellow, yet rich in flavor than a dry well, but hard or burned.

So in total the Paella have been cook between 14 and 18 minutes, 6 or 8 min. maximum, 6 or 7 low heat and the last 3 or 4 over low heat or medium heat, depending on the stock we have left in the container.

Importantly rest 5 minutes after removing from heat, is something that usually sit very well with the paella, especially if they have been a little harsh.