The Mediterranean Diet Serves Healthy Hearty Recipes Quick and Easy

Online research has served as my trusted "go-to" for finding health-related information, second only to my essential visits with my primary care provider. Delivering a wealth of applicable wellness-related info in a professional, yet conversational manner, I jot down notes highlighting wellness tips to discuss with my physician. Considering the Mediterranean Diet as being highly recommended for health and wellness benefits, I decided to learn more about serving healthy and hearty recipes with these quick and easy tips.

Thank you to the promotional team from Pangea Nutrition for the courtesy of providing informative guest post contributor content and recipes for editorial purposes. This content may contain affiliate inks.

The Mediterranean Diet Serves

Healthy & Hearty Recipes Quick & Easy

What is The Modern Mediterranean Diet?

The Modern Mediterranean Diet by Pangea Nutrition is a science-based meal planning delivery service designed to help busy Americans incorporate the eating habits and lifestyle principles people in the Mediterranean region have benefited from for centuries, to improve their chances of a healthier and longer life.

What are the proven health benefits?

Fulfilling their goal to "help people live longer, healthier, happier lives by providing education, products and meal plans that are fun, easy to follow and based on the most up-to-date medical science", Pangea Nutrition has researched diet and nutrition values. The Mediterranean diet has been shown to offer many health benefits in various clinical studies, including-

- 30% decreased incidence of cardiovascular events (including heart attack and stroke)

- 52% lower risk of developing type 2 diabetes

- 54% lower risk of cognitive decline and dementia in the elderly

- 39% lower all-cause mortality risk, when the diet is supplemented with nuts

How can I start The Modern Mediterranean Diet?

Bringing the benefits of The Modern Mediterranean Diet by Pangea Nutrition to your home is quick and simple. 

- Visit pangeanutrition.com to select your nutritional plan.

- Schedule your grocery deliveries at your convenience via Amazon Fresh.

- Take three nights each week to prepare dinner in only 30-40 minutes. Remember to take a few minutes to prepare lunch for the next day.

- Use the online Health Calculator to learn how Pangea’s Modern Mediterranean Diet can help meet your specific health goals as recommended by doctors and healthcare professionals around the world.

Now that you're excited about the health and wellness benefits of the Mediterranean diet, taste the deliciousness of these hearty and healthy recipes, provided courtesy of Pangea Nutrition.

Photo Credit- Pangea Nutrition

Greece- Chicken Thighs with Lemon Dressing and Lentil Salad

Serves 2
Cooking Time- 30 minutes

Ingredients

1 lb Chicken Thighs
1/4 cup Lentils
1 Red Bell Pepper
1 Red Onion
1 Zucchini
4 tbsp Extra Virgin Olive Oil
2 tsp Honey
1 tbsp Lemon Juice
1/4 cup Flour
12 Cherry Tomatoes (1/2 pint)
1 oz Sliced Black Olives

Instructions

- Place 1/4 cup lentils in a small pot with 3/4 cup of water. Bring to a boil, and then reduce to simmer for 18-20 minutes. Then remove from heat and set aside.

- Chop the zucchini, red onion and red bell pepper into small, bite sized pieces.

- Heat 1 tablespoon extra virgin olive oil in a large pan on high heat. Add the chopped vegetables and toss for 1-2 minutes. Remove from heat and set aside.

- For the vinaigrette: In a bowl, mix 2 tsp honey, 1 tablespoon lemon juice and 3 tablespoons extra virgin olive oil.

- In a medium pan, heat 2 tablespoons of extra virgin olive oil on medium-high heat. Coat the chicken in flour, and shake to remove excess. Then cook in pan for 4-5 minutes on each side, or until golden brown. Then add half of the vinaigrette, and cook for approximately 6-8 minutes, until the chicken is cooked through.

- Mix the lentils with cooked vegetables and 1 oz sliced black olives. Add remaining vinaigrette and mix well. Serve with cooked chicken. Enjoy!

Photo Credit- Pangea Nutrition

Italy | Chicken Parmesan with Fresh Basil Tomato Sauce and Polenta

Serves 2
Total Time: 40 minutes

Ingredients

1 lb Chicken Tenders
1 cup Panko Breadcrumbs
1 cup Flour
2 Eggs
6 tbsp Extra Virgin Olive Oil
1/4 cup Cornmeal
1/4 cup Parmesan Cheese
12 Cherry Tomatoes (1/2 pint)
2 tbsp Fresh Basil, Chiffonade

Directions

- For the polenta: Bring small pot filled with 1 cup of water to boil. Slowly add 1/4 cup cornmeal while stirring, until mixed well. Reduce to a simmer and cook for 30 minutes while stirring occasionally (every 5 minutes).

- Set up breading station with 3 shallow dishes- Dish 1- place 1/4 cup flour, Dish 2- whip 2 eggs, Dish 3- spread 1/2 cup breadcrumbs. To bread the chicken- pat dry with a paper towel and coat each tender in flour, shaking to remove excess. Then dip in egg, making sure it covers completely, and then coat in breadcrumbs. Press down gently to adhere.

- Heat 6 tablespoons of extra virgin olive oil in a large pan. Place the breaded chicken tenders in the pan and heat for 4-5 minutes on each side, or until golden brown.

- Meanwhile, cut the basil into a chiffonade: stack the leaves and roll them, and then thinly slice.

- After removing the chicken, add to the hot pan 12 cherry tomatoes and 2 tablespoons basil chiffonade. Toss for 1-2 minutes, until the tomato skins blister.

- For the polenta- Now mix in 1/4 cup parmesan cheese. (Optional- add 1-2 tablespoons of water to reach desired thickness.)

- Serve each plate with the chicken on a bed of polenta, topped with fresh basil tomato sauce. Enjoy!

Photo Credit- Pangea Nutrition

Spain | Saffron Poached Cod with Pangea Patatas Bravas

Serves 2
Cooking Time- 40 minutes

Ingredients

2 Cod Fillets (5 oz each)
5 Yukon Gold Potatoes
3 tbsp Extra Virgin Olive Oil
1 Garlic Clove, thinly sliced
1 14 oz. can Whole Peeled Tomatoes, drained
1/4 cup Water
1 tsp Saffron Threads
1 Bay Leaf
1/2 tsp Crushed Red Pepper Flakes
1/2 cup Greek Yogurt
1 tsp Paprika
1 Garlic Clove, minced
1 tsp Sherry Vinegar

Directions

- Preheat the oven to 400°F. Cut potatoes into bite sized pieces and toss with 2 tablespoons of extra virgin olive oil and 1/4 tsp of salt. Place in medium baking dish and into the oven for 35-40 minutes (Optional: stir every 5-10 minutes).

- Drain can of whole peeled tomatoes, and place in a medium pot and lightly crush them. Add 1/4 cup water, 1 tsp saffron threads, 1 sliced garlic clove, 1 bay leaf and 1/2 tsp crushed red pepper flakes. Bring to a boil, and then reduce to a simmer. Then add cod fillets, and poach for 14-16 minutes. (Cooked cod will be opaque in color and flake easily.)

- For the Pangea Bravas sauce- mix together 1/2 cup Greek yogurt, 1 tablespoon extra virgin olive oil, 1 tablespoon water, 1 tsp paprika, 1 minced garlic clove and 1 tsp sherry vinegar. Serve drizzled on cooked potatoes alongside poached cod. Enjoy!

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