Is Mediterranean food healthy and what recipes can l have that don't require a lot of ingredients?

l'm starting to like Mediterranean food, especially the vegetables, olives, tomatoes and whatnot. l am currently trying to lead a healthy life-style and the recipes l have searched look quite fattening. ls there any nice recipes that l could have which are Mediterranean? Especially breakfast and lunch as l always tend to have vegetables, bell peppers and chicken/tuna ovenbake for dinner. Thank you! :o)Is Mediterranean food healthy and what recipes can l have that don't require a lot of ingredients?
I absolutely LOVE Mediterranean food.Mostly because I'm a vegetarian and they do use a lot of vegetables.It is known to be "heart" healthy because it also uses a lot of "good" fat (monounsaturated fats).Is Mediterranean food healthy and what recipes can l have that don't require a lot of ingredients?
I make this pasta often- great for lunch too~



Spinach and Feta Pasta

From allrecipes.com



Ingredients

1 (8 ounce) package penne pasta (I use 16oz)

2 tablespoons olive oil

1/2 cup chopped onion

1 clove garlic, minced

3 cups chopped tomatoes (I use 2- 14oz Del Monte small diced tomatoes, undrained)

1 cup sliced fresh mushrooms (I use a 10oz package)

2 cups spinach leaves, packed (I use entire 10oz bag of pre-washed fresh spinach)

salt and pepper to taste

1 pinch red pepper flakes

8 ounces feta cheese, crumbled (I add sliced black olives)



Directions

Bring a large pot of lightly salted water to a boil. Cook pasta in boiling water until al dente; drain.



Meanwhile, heat olive oil in a large skillet over medium-high heat; add onion and garlic, and cook until golden brown. Mix in tomatoes, mushrooms, and spinach. Season with salt, pepper, and red pepper flakes. Cook 2 minutes more, until tomatoes are heated through and spinach is wilted.



Reduce heat to medium, stir in pasta and feta cheese, and cook until heated through.



- - -



Tuna and Chickpea Salad

From allrecipes.com By: krissy g.

"Light and refreshing tuna salad that can be eaten as a main dish or served with pita chips as an appetizer. For meatier salad, add one more can of undrained tuna. You can also add drained, chopped artichoke hearts."



Ingredients

1 (5 ounce) can Italian tuna packed in olive oil, undrained

1 (16 ounce) can chickpeas (garbanzo beans), drained

1 (2.25 ounce) can black olives, chopped

1/4 cup chopped Italian (flat-leaf) parsley

1/2 red onion, chopped

lemon, juiced

1/4 cup crumbled reduced-fat feta cheese, or more to taste

salt and ground black pepper to taste



Directions

Stir the tuna, chickpeas, olives, parsley, red onion, lemon juice, and feta cheese together in a bowl. Season with salt and pepper.



- - -



Greek Orzo and Grilled Shrimp Salad with Mustard-Dill Vinaigrette

Recipe courtesy Bobby Flay

Rated: 5 stars out of 5



Ingredients

3/4 pound orzo, cooked al dente

1 large cucumber, seeded, quartered lengthwise, and sliced

3 green onions, thinly sliced

1 pint grape tomatoes, halved

1/4 cup chopped fresh dill, plus extra for garnish

1/4 cup white wine vinegar

3 tablespoons Dijon mustard

1/2 cup olive oil, plus additional for brushing shrimp

Salt and freshly ground pepper

3/4 pound feta cheese, crumbled

16 medium shrimp, peeled and de-veined



Directions

Combine orzo, cucumber, green onions, and tomatoes in a large bowl. Place dill, vinegar, and mustard in a blender and blend until smooth. With the motor running, slowly add the olive oil and blend until emulsified. Season with salt and pepper, to taste. Pour the vinaigrette over the orzo mixture and stir well to combine. Gently fold in the feta cheese.



Heat grill to high. Brush shrimp with oil and season with salt and pepper. Grill for approximately 2 minutes per side or until just cooked through. Divide orzo salad among 4 take-out containers or plates and top with 4 shrimp. Garnish with additional dill.



Enjoy!