Mediterranean cuisine is known for its simplicity and tastiness. It is varied, healthy and particularly rich in vitamins and fiber. There is no meal without fresh salads, vegetables and fruits. These provide micronutrients like vitamin C, B or A, magnesium and zinc that are essential to our health.
From A for apple to Z for zucchini, the more colorful the selection, the greater the variety of vitamins, minerals and phytochemicals!
Beans, lentils, chickpeas… in salads, soups and stews, as a main course, side dish, dip or sauce… legumes are an integral part of the Mediterranean diet. They are a great source of vegetable protein and and complex carbohydrates. Fiber is filling, stimulates digestion, prevents exess weight and reduces the risk of intestinal disease.
Olive oil can probably be found in every Mediterranean household. It is used in many dishes and valued for its monounsaturated and polyunsaturated fatty acids. In particular, the omega-3 fatty acids have a positive effect on the cardiovascular system, as they improve the flow properties of the blood, lower blood pressure and have an anti-inflammatory. But the Mediterranean cuisine also uses many other healthy oils such as linseed oil, rapeseed oil and hemp oil.
Herbs are omnipresent in Mediterranean cooking. Rosemary, basil, coriander… their essential oils can stimulate the metabolism, promote digestion and relieve inflammation. The popular combination with garlic is particularly beneficial because it has an antibacterial effect, keeps the vessel walls elastic and prevents cholesterol deposits in the arteries. A dish that is generously spiced with herbs does not only boast fantastic flavours, it also requires less salt.
Eating “Mediterraneanly” means taking time to enjoy and savour the delicious, sunkissed flavors.
Here an easy to make, light three-course menu that has the taste of summer whatever the weather!
Starter: Protein-Rich Gazpacho with Alver Golden Chlorella
Gazpacho is dish that originated in the south of Spain, in Andalusia, and the Algarve region of Portugal. It is a cold soup that is made from raw vegetables. Light and refreshing, it is particularly enjoyed on sunny days.
These are the ingredients you need to make this Mediterranean classic: 1 kg ripe tomatoes, 1 medium cucumber, 1 shallot, 1 teaspoon Alver Golden Chlorella Easy Protein, 1-2 cloves garlic, 2 tablespoons sherry vinegar, 1/4 cup extra-virgin olive oil, salt and pepper.
Quarter the tomatoes and remove the stems. Peel and roughly chop the cucumber, shallots, and garlic. Put the tomatoes and Alver Golden Chlorella in a food processor or blender and mix until smooth.
Add the cucumber, shallots, garlic, vinegar, and half a teaspoon of salt. Process continuously until the ingredients are liquefied. A food processor will make gazpacho with more texture; a blender will make the gazpacho smoother.
With the blender running, stream in the olive oil in order to blend it with the Gazpacho mix. This helps it emulsify more evenly into the soup.
Taste and adjust seasonings. Add salt or vinegar to taste. If you’d like it thinner, blend in a little water.
Then transfer the soup to a storage container and refrigerate until chilled. This soup often tastes better the second day after the flavors have had time to fully develop and settle. Serve the soup garnished with basil leaves.
Main Course: Vegan Pasta Bowl
Spot on Italian food, which is a favorite with many. A pasta bowl or salad is the perfect summer dish: can be prepared in advance, taken on-the-go to the beach or as part of a picnic, is filling without being too heavy and, with fresh tomatoes and basil, constitutes a wonderfully balanced meal.
Our vegan pasta bowl is made of Alver high protein pasta, vegan mozzarella, fresh cherry tomatoes, basil from the garden, and vegan pesto.
You can make vegan mozzarella yourself, from cashew nuts, for example. For inspiration, check smarticular.net >>>
This is our recipe for the vegan pesto:
3 cups fresh basil leaves (loosely packed)
3-4 cloves fresh garlic
1⁄2 cup pine nuts or 1⁄2 cup walnuts
1⁄2 cup olive oil
1⁄2 teaspoon salt
black pepper
To supercharge your vegan pesto with plant-based protein, add 1⁄2 teaspoon Golden Chlorella.
Directions: In a food processor or blender, blend basil, garlic and nuts. Add all other ingredients and blend well. Add to your pasta dish. Buon appetito!
Dessert: Healthy Orange Popsicles
What have sweet potato puree, frozen banana, orange juice, Alver Golden Chlorella, almond milk, and agave nectar all in common? When you mix them together they all scream “Ice cream”!
Well, “popsicles” in fact, because it is with these few ingredients that you can make the most delicious refreshment at home. These are the ingredients you need:
½ cup sweet potato puree
½ large banana (frozen)
100 ml orange juice
100 ml almond milk
1 tsp Golden Chlorella
1 tsp Agave Nectar (optional)
To make the sweet potato puree, simply cut one medium-sized sweet potato in half, place it onto an oven safe dish and bake at 180 °C for approximately 1 hour. Let them cool down and then keep them in the fridge or freezer until you need them.
When making the smoothie, simply scoop out the flesh of the sweet potato with a spoon from the potato skin and add to the smoothie mixture.
Put all ingredients in a smoothie maker or blender and mix until smooth. Then pour the mixture in a Popsicle mold and put in the freezer.
The ice pops are healthy, high-protein sweet treats that help keep in between meal cravings at bay and cool you down on a sunny day.
Wow your kids with these vegan, gluten-free, and refined sugar-free treats. You can choose different juices, incorporate edible flowers and create a spectrum of various colorful hues. Anything that sparks your creativity and brings joy to you and your family!
If you have a recipe inspiration with Alver Golden Chlorella, do not hesitate to share it with us. Tag your posts with @alver_ch and use hashtag #myalver so that we will not miss any of your communications.
