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  • Charlotte Woods ANutr

The Mediterranean Diet – A Real Look

Updated: Feb 19, 2019

To follow on from the previous post, I have researched some tasty, easy to make, traditional Mediterranean dishes that should not only excite your taste buds but also be easy on your wallet due to the high vegetable and grain content, typically the cheaper ingredients in the dish. I have split these into breakfast, lunch and dinner, and provided you with a shopping list below.


Total cost for one person for the whole day: £2.45


Shopping List:


Multigrain Bread – 1 loaf

Tomatoes – 1 pack

Garlic Bulb - 1

Fresh Parsley – 1 pack

Chestnut Mushrooms – 1 pack

Yellow Onion – 1

Red Onion – 1

Arborio or Sushi Rice – 1 pack

Vegan Stock – 1 pack

White Wine (any) – 250ml bottle

Aubergines – 1

Couscous – 1 small pack

Red Pepper – 2

Mixed Beans – 1 tin


Optional:

Vegan Butter

Vegan Parmesan


Store Cupboard:

Oliver Oil

Oregano

Parsley

Basil

Smoked Paprika


Breakfast


Pan con Tomate

Cooking Time: 5 minutes.


For anyone who knows me personally, will know how much I adore ‘Pan con Tomate’ (Spanish for tomatoes on toast) which is why I have included this favourite here. Not only do I love this dish for its taste, but also for how inexpensive, healthy, filling and easy to make it is.


Ingredients:


For one serving (cost per serving: 67p)


Multigrain Bread – 2 Slices

Tomatoes - 2

Garlic – 1 Clove

Olive Oil – Drizzle

Fresh Parsley (Optional)

Onion Granules (Optional)


Method:


1) Toast two slices of multigrain bread (or bread of your preference).


2) Chop/shred the tomatoes.


3) Finely chop or mince the garlic clove, mixing it in with the shredded tomato mixture. If you have some available, mix in a sprinkle of onion granules.


4) Spread the tomato mixture over the toast.


5) Drizzle a small amount of olive oil over the tomatoes (to your taste, but I recommend no more than a teaspoon).


6) If you have it available, add some chopped fresh parsley to the top of the tomatoes for extra flavour.



Nutritional Content:


Kcal: 281

Protein: 12.1g

Carbohydrates: 33.7g

of which sugars: 11.1g

Fat: 8.1g

Fibre: 8.5g

Sodium: 289mg


High in:

Vitamin A

Vitamin C

Vitamin K

Manganese


It really is as easy as that! A simple dish like this can be made in the morning in no time, to save even more time the tomato mixture could even be made and kept in a container in the fridge for the next morning. Lunch and dinner to be published shortly!


Love Always,


Lottie x

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