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4 Southern European recipes for 2014

A New Year has arrived and many of us have decided to eat healthy and follow a balanced diet. Southern Europe it’s not that far so what about a little trip around some countries such as Greece, Spain or Italy to understand the importance of the Mediterranean diet? Here you have 4 healthy and quick recipes to welcome 2014!

Ultimate Greek Salad

Ultimate Greek Salad


1.Greece: The Ultimate Greek Salad

Salads are some of the most antique dishes in the world. For instance, ancient Romans and Greeks enjoyed them long time ago. Today whoever visits Greece will have the pleasure to taste a green salad full of olives, feta cheese and of course, olive oil- which is mandatory in every meal!

What do you need?

•3 Large tomatoes cut into medium pieces.
•2 cucumbers, sliced
•1 small red onion, thinly sliced
•salt and freshly ground black pepper to taste
•4 tablespoons olive oil
•1 1/2 teaspoons dried oregano
•3/4 (200g) pack feta cheese, crumbled
•handful black Greek olives (pitted if desired)


• Cut the tomato, cucumber, pepper and onion.
• Mix everything well in a bowl with a little salt and a generous squirt of olive oil.
• Add the olives and topped it with diced feta cheese.
• Sprinkle some oregano, maybe some lemon and enjoy perpetrated with a chunk of bread.

Top tip: If you travel to Athens don’t hesitate to eat, drink and dance at Kalokerinos (Kekropos 10, Athens 105 58, Greece)

2.Spain: Pan tumaca

It could be seen as a very simple dish, however bread & tomato is the perfect combination for an appetizer by the sea. And the good news is that this recipe is very easy to make. ¡Qué aproveche!

What do you need?

•White bread (made of wheat).
•Olive oil.


•Grind the peeled tomatoes with garlic and olive oil.
•Toast the 4 pieces of bread.
•Spread on toasted bread mix and put the ham on top.

3.Italy: Crostini

Italians call Crostini (“little toasts”) little slices of bread brushed with olive oil and sprinkled with salt and pepper. The good thing about this recipe is that you can choose and combine different toppings according to the main course you are enjoying. Here you have some suggestions!


Crostino Little Toasts

What do you need?

•Baguette sliced 1/4 inch thick (about 60 slices)
•3/4 cup olive oil
•Coarse salt and ground pepper


•White-Bean and Caper Crostini
•Tomato-Basil Crostini
•Artichoke-Dill Crostini
•Salami-Ricotta Crostini
•Pesto-Bocconcini Crostini
•Goats Cheese and Sun-Dried Tomatoes Crostini


•Cut the baguette into slices and add some olive oil.

•Bake at 200 º few minutes until golden.

Put the ingredients you choose on top.

Top tip: If you travel to Florence, don´t forget to visit Il Mercato de San Lorenzo (Piazza San Lorenzo, Firenze Florence, Italy)

4.Southern France: Ratatouille

Ratatouille is a famous recipe from La Provence, but you also can find it in other Mediterranean cuisines such as the Turkish or the Spanish. You only need vegetables and olive oil to make it!

What do you need?

•1 red pepper
•1 yellow pepper
•2 zucchini
•2 aubergines
•2 cloves of garlic
•600 g tomatoes, peeled and chopped (ripe)
•1 handful of fresh basil
•Extra virgin olive oil, pepper and salt


•Preheat oven to 200 º C.
•Clean and chop the peppers into large squares and the zucchini and aubergines into thin slices. Grill them for 20 min.
•Add the onion (cut it into little slices), mince the garlic and roast it for another 20 minutes. Add tomatoes and grill the mix during 10 minutes.
•Finally add the basil. We can serve it hot, warm or at room temperature.

Top tip: If you travel to Aix-En-Provence, don’t hesitate to visit the Cave de la Pioline (Rue Guillaume Du Vair Pole, Aix-en-Provence)

By Marta López

About youmefit

I am a college student that is trying to stay physically fit and eat healthy. We all know how hard this is, so I am trying to post some tips, and get some discussions started so we can all learn from each other.

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