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This blog features heart-healthy gourmet cooking in the Mediterranean style using a standard, 1000-watt microwave oven almost exclusively. (Very occasionally, the slow cooker is featured.) This blog will show that virtually any recipe can be adapted to the microwave with excellent results and quick preparation.
About the Meals
Most dinners require 30 minutes only from preparation start to dinner time. The notation, “a simple dinner,” precedes a posting that is extremely easy, and these meals can be found by searching the keywords simple dinner in the search box.
Some foods are included that are not part of the Mediterranean diet but are rich in omega-3 fatty acids or other heart-healthy nutrients. Salmon, for example, is normally featured twice a week. All recipes follow a lactose-free diet. All entrees are poultry or seafood. Many dinners are gluten free.
I follow the MIND diet as well as the Mediterranean. The MIND diet includes whole grains three times a day, one leafy green vegetable plus one other vegetable once a day, beans several times a week, snack on nuts most days, eat poultry and berries (blueberries and strawberries are highlighted) at least twice a week, and fish once a week. Exclusions are red meat with limited sweets and pastries, limited cheese, limited butter or stick margarine, and limited fried or fast food.
Cooking times will vary slightly. As of November 2016, all meals are for four relatively small servings, and the recipes carry the notation, “for 4.”. Prior to November 2016, all meals were for three relatively small servings, and there is no indication on the recipe for the number of servings. If more servings are desired, double cooking time in the microwave for each doubling of food. (This is a standard microwave practice.)
Celia Hales is posting the new dinner entrees she served in the evening to her husband and herself, with enough leftovers for lunch the day following. Warm-ups in the microwave generally take 2 minutes for each serving.
I have more than 20 years’ experience with cooking in the Mediterranean style and more than 12 years’ experience with using the microwave exclusively. Comments and suggested variations are encouraged.
–Celia Hales, Ph.D.