7 italian recipes for a week of Mediterranean Diet: Celebrate the Mediterranean Sea

On July 8th, we celebrate the International Mediterranean Sea Day, a perfect occasion to explore the richness of Italian cuisine, known for its fresh and healthy ingredients. The Mediterranean diet, renowned for its health benefits, is a feast of authentic flavors and centuries-old traditions. To mark this special day, we present 7 Italian recipes, one for each day of the week, for a culinary journey through the Mediterranean.

Monday: Caprese Salad

Start the week with a classic Italian dish, fresh and light.

  • Ingredients: Ripe tomatoes, buffalo mozzarella, fresh basil, extra virgin olive oil, salt, pepper.
  • Preparation: Slice the tomatoes and mozzarella, alternating the slices on a plate. Add fresh basil leaves. Drizzle with olive oil, salt, and pepper. Serve immediately.

Tuesday: Pasta with Genovese Pesto

A typical Ligurian dish, simple yet full of flavor.

  • Ingredients: Fresh basil, pine nuts, Parmesan cheese, garlic, extra virgin olive oil, salt, pasta (preferably trofie or linguine).
  • Preparation: Blend the basil, pine nuts, Parmesan, garlic, and olive oil until smooth. Cook the pasta al dente and toss it with the pesto. Serve with an extra sprinkle of Parmesan.

Wednesday: Minestrone

A nutritious and comforting dish, rich in fresh vegetables.

  • Ingredients: Beans, potatoes, carrots, zucchini, onion, celery, cabbage, basil, Genovese pesto, olive oil, salt, pepper.
  • Preparation: Cook all the chopped vegetables in salted boiling water until tender. Add the Genovese pesto and mix well. Serve hot with a drizzle of olive oil.

Thursday: Seafood Risotto

A delicious dish that celebrates the flavors of the sea.

  • Ingredients: Carnaroli rice, mixed seafood (clams, mussels, shrimp, squid), garlic, parsley, white wine, fish broth, olive oil, salt, pepper.
  • Preparation: Sauté garlic in olive oil, add the seafood, and deglaze with white wine. Add the rice and cook by gradually adding the fish broth. At the end of cooking, add chopped parsley and season with salt and pepper.

Friday: Chicken Cacciatore

A rustic and flavorful second course, typical of Tuscan tradition.

  • Ingredients: Chicken, canned tomatoes, onion, carrot, celery, black olives, capers, rosemary, white wine, olive oil, salt, pepper.
  • Preparation: Sauté onion, carrot, and celery in olive oil. Add the chicken and brown well. Deglaze with white wine, then add tomatoes, olives, capers, and rosemary. Simmer until the chicken is tender. Season with salt and pepper.

Saturday: Margherita Pizza

The symbol of Italian cuisine, loved all over the world.

  • Ingredients: Pizza dough, canned tomatoes, buffalo mozzarella, fresh basil, extra virgin olive oil, salt.
  • Preparation: Roll out the dough and top it with crushed tomatoes, mozzarella slices, and basil leaves. Drizzle with olive oil and a pinch of salt. Bake in a hot oven until the pizza is golden and crispy.

Sunday: Tiramisu

A classic dessert to end the week on a sweet note.

  • Ingredients: Mascarpone, eggs, sugar, ladyfingers (Savoiardi), espresso coffee, cocoa powder.
  • Preparation: Make a cream with mascarpone, egg yolks, and sugar. Whip the egg whites and fold them into the cream. Dip the ladyfingers in coffee and layer them with the cream. Dust with cocoa powder and chill in the fridge for a few hours before serving.

These recipes not only celebrate the Mediterranean Sea but also offer a delicious way to enjoy the Mediterranean diet, known for its health benefits. Enjoy your meal and Happy International Mediterranean Sea Day by Dolceterra!