The Mediterranean Diet is rich in olive oil recipes. Consumption of the natural oil has been considered to be one of the reasons behind the rich health of the people of the region for centuries. The health benefits of olive oil have been studied and scientifically established within the last century. It is rich in monounsaturated fatty acids that help in improving hearth health by reducing bad cholesterol. It has high levels of antioxidants that help improve your health in many ways. Consuming food containing olive oil can help in preventing cancers, improve diabetes, help with weight loss, and fight inflammation.
Here are 3 easy-to-prepare recipes that you can prepare and relish the health benefits of this oil.
1. Shaved Brussels Sprouts, Pecorino & Olive Oil
If you are looking for healthy low calorie recipes packed with lots of nutrients, this is the perfect choice. You will need the following ingredients to prepare this dish:
- Extra virgin olive oil – 5 tablespoon
- Brussels sprouts – 450 g
- Lemon juice – 3.5 tablespoon
- Salt – 1/2 teaspoon
- Pecorino cheese (shaved/grated) – 115 g
- Crushed peppercorns – 1/2 or 1 teaspoon
Cut the Brussels sprouts in half and slice thinly and transfer to a large serving bowl. Drizzle olive oil over it and sprinkle salt. Toss the mix before adding pepper and lemon juice. Toss it again and then place the cheese on top before serving.
2. Crisp Rosemary & Olive Oil Flatbread
If you are looking for easy-to-make healthy recipes containing olive oil, this is a must-have flatbread in your list. Your will need the following ingredients:
- Extra virgin Olive oil – 75 ml (a little extra for brushing)
- Plain flour – 1 cup
- Rosemary (chopped) – 1 tablespoon (and 2 sprigs)
- Bicarbonate of soda – 1 teaspoon
- Salt – 3/4 teaspoon
- Water – 125 ml
Preheat oven to 450 degrees. Mix the rosemary, flour, salt, and bicarbonate of soda while stirring them into a medium bowl. Create a well in the center and pour in the water and olive oil while stirring with a wood spoon. Keep stirring to make dough. Break it into 3 pieces. Roll out one piece on a baking paper sheet to create a round. Cover the other two using clingfilm. Brush some olive oil on top, scatter some rosemary, sprinkle salt, and bake in the oven. Once they turn pale gold with brown spots, remove to a rack for cooling. Repeat with the other rounds and your low calorie recipes will be ready.
3. Low-Calorie Prawn Shell-Veggie Broth
This is one of the best olive oil recipes you would want to enjoy on a cold evening with friends and family. It requires the following ingredients:
- Olive Oil extra light – 50 ml
- Prawn shells – 220 g
- Prawns – 50 g
- Squid – 20 g
- Sea bass – 50 g
- Bayleaf – 1
- Tomatoes – 50 g
Some of the other ingredients you should add include onion, garlic, black pepper corns, carrot, basil, leeks, salt and celery. Roast the prawn shells for around 20 minutes after cleaning them. Saute mirepoix before adding the shells. Then saute the garlic and onion in another pan and add the tomatoes (diced), bay leaf, fennel, pepper corns, and the stock (shells and sautéed mirepoix). Allow it to cook and then add saffron strands and seafood. Season and serve hot. This is one of the healthiest olive oil recipes you can prepare.
Olive oil is cherished the world over for its endless health benefits. If you want to enjoy its health benefits, make sure to add these low calorie recipes to your regular diet. The more you include this oil into your diet, the closer you will be able to get to the Mediterranean Diet.
By discovering low-calorie recipes, you can make the most of your health. The cooking oil plays a major role in this context.
To roast vegetables, you can use healthy cooking oil. Olive oil has great prospects in this direction. There are various grades of oils which include extra virgin olive oil, Olive oil-extra light and pomace olive oil. Extra virgin olive oil is the costliest and the purest form of olive oil. On the other hand, pomace olive oil is the most cost-effective option.
By using natural olive oil, recipes that delight your appetite can be prepared. You can prepare food items with greens and vegetables so that it will not be difficult anymore to feed your kids. Strong flavors can be managed by using the olive oil.