Mediterranean Diet Cookbook with Color Pictures

By Barbara Bennett

From breakfast to dinner, this enticing and extensive collection of quick, easy and healthy recipes with beautiful photographs, one-stop source for mouth-watering weekday meals.

 

Why this cookbook?

• Full color photo of each recipe
• Organized and easy recipe index
• Dedicated sections for vegans and vegetarians
• Suitable for both beginners and advanced users
• Kitchen-tested – every recipe in this book has been tried, tested and tweaked to perfection to make sure you get the tastiest and most delicious result every time, with little effort.

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We stand behind the quality of our product and guarantee your satisfaction. If the book falls short of your expectations, please don't hesitate to return it to us within 30 days for a 100% refund, with no questions asked.

• Language: English
• Publisher: Tenzy
• Release date: Feb 5, 2023
• ISBN: 9798215457931

Book preview

My Short Message to You!

I wrote this book to help you enjoy your daily meals while remaining active in our fast-paced world. No matter if you’re a solo-eater, or if you cook for your family or friends — you’ll always find dozens of recipes to satisfy everyone.

This book is the only guide you’ll ever need to start your adventure with the Mediterranean diet and the recipes included in this book will keep you entertained for a long time.

So, embark on this journey with excitement! Don’t be afraid of experimenting, and forget being a perfect cook. It’s all about fun at the end of the day, isn’t it? Save your precious time and spend it creating lots of beautiful moments with the closest ones. Or alone – it’s up to you. All the best!

WANT FREE GOODIES?

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Copyright © 2023 by Barbara Bennett

All rights reserved.

No part of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, without the prior written permission of the publisher.

Dedication

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To Terry and the kids,

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You inspire me not only in the kitchen, but in every part of life. I love to cook, in no small part, because of the excitement and appreciation you have shown for my home-cooked meals all along the way. Our time together in the kitchen and the countless hours we have spent around the table are my favorite memories of all.

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To my readers, without your support, this book would simply not exist. Thank you for allowing me to do what I love every day. This book is for you.

CONTENTS

Mediterranean Diet FAQs

BREAKFAST

Avocado Scrambled Eggs

Spring Green Frittata

Apple Pancake

Berry Chia Pudding

Mango Strawberry Smoothie

Banana, Raisin & Walnut Baked Oatmeal

Peanut Butter-Banana Cinnamon Toast

Berry Smoothie with Oatmeal

Shakshuka

Summer Vegetable & Egg Scramble

Breakfast Hummus Toast

Pumpkin Pancakes

Berry-kefir Smoothie

Yogurt Berry Parfaits

Greek Style Spinach & Polenta Pie

Flourless Chickpea Pancakes

Mascarpone & Berries Toast

Cheesy Scrambled Basil Eggs

BEANS, RICE & GRAINS

Black Beans and Rice

Simple Spiced Lentils

Herbed Rice

Lemon Couscous

Roasted Garlic Chickpeas

Greek Lemon Rice

Chickpea Stew

Orzo Rice Pilaf

Tabouli Salad

Cheesy Brown Rice

Barley Pilaf

Leek, Pea & Cilantro Pilaf

Saffron Risotto

Creamy Sweet Potato & Red Lentil Curry

Mediterranean Tomatoes & White Beans

Kidney Beans Curry

Chickpea Curry

Mushroom & Barley Risotto

Cumin Quinoa Patties

FISH & SEAFOOD

Baked Pesto Salmon

Salmon Tartare

Baked White Fish

Pan Fried Salmon

Fish with Lemon Caper Sauce

Salad Niçoise with Mackerel

Easy Prawn Curry

Mussels Puttanesca with Linguine

Crab Stuffed Portobello Mushrooms

Tuna and Zucchini Patties

Salmon Spinach Pasta

Salmon Patties

Sole with Cherry Tomatoes

PIZZA, PASTA, BREAD

Pizza Bianca

Spinach Mushroom Pizza with Olives

BBQ Chicken Pizza

Shrimp Pizza

Veggie Pizza

Easy Mediterranean Pizza

Greek Chicken Pasta

Whole Wheat Beer Bread

One-Pot Garlic Parmesan Pasta

Za’atar Garlic Spinach Pasta

Mediterranean Pasta

Pasta Alla Norma

POULTRY & MEAT

Lebanese Lamb Rice

Rosemary Pork Chops

Pork Belly with Honey Garlic Sauce

Easy Chicken Fajitas

Cumin Beef Fried Rice

Greek Style Lamb Chop

Pork Chops in Sour Cream Gravy

Red Wine Sauce Rack of Lamb

Easy Turmeric Chicken

Turkey Meatballs in Cranberry Sauce

Garlic & Ginger Chicken Drumsticks

Herb Roasted Leg of Lamb

Greek Grilled Lamb Burgers

Spring Lamb Stew

Spicy Chicken Kebabs

Beef and Bean Stew

SOUPS & STEWS

Carrot & Potato Soup

Chicken & Orzo Soup

Roasted Mushroom Creamy Soup

Simple Beef Stew

Mediterranean Cabbage Soup

Creamy Shrimp & Corn Soup

Ravioli Vegetable Soup

Minestrone Soup

White Bean Soup with Shrimp

Spinach Tortellini Soup

Chicken Noodle Soup

Easy Pumpkin Soup

VEGAN & VEGETARIAN

Crispy Falafel

Roasted Broccoli with Parmesan

Baked Goat Cheese Pasta

Pesto Spaghetti Squash

Charred Green Beans with Mustard

Mediterranean Gnocchi

Mediterranean Grilled Vegetables

Griddled Vegetable Feta Tart

Mushroom Rice

Vegetable Fried Rice with Cashews

Mediterranean Grilled Tofu

Tofu Scramble

Crispy Tofu

Roasted Sweet Potatoes

Mini Eggplant Pizza

SALADS & SIDES

Greek Potato Salad

Greek Tomato Salad

White Bean Lettuce Wraps

One Pot Cheesy Zucchini Rice

Black Bean Hummus

Dill Tomato Frittata

Cream Of Asparagus Soup

Lemon-Parsley Bean Salad

Greek Salad with Edamame

Fig Goat Cheese Salad

Tomato, Cucumber & White-Bean Salad

White Bean Veggie Salad

Watermelon Feta Salad

Spiralized Sesame Cucumber Salad

Lentil Kale Salad with Parmesan

SAUCES, SPICES, DRESSINGS, TOPPINGS & STAPLES

BBQ Spice Rub

Olive Paste Spread with Garlic

Fresh Basil Pesto

Pomegranate Molasses

Red Chili Pesto

Honey Mustard Sauce

Tahini Yogurt Sauce

Yogurt Dressing with Spices

Honey-Lemon Dressing

Lemon & Black Pepper Dressing

Coconut Curry Sauce

Garlic Aioli

Kale & Basil Pesto

Cilantro Pesto

Easy Homemade Salsa

Easy Pasta Sauce

APPETIZERS, SNACKS, SWEETS & DESSERTS

Roasted Red Pepper Hummus

Melon Cucumber Smoothie

Almond Date Balls

Greek Salad Nachos

Homemade Veggie Chips

Strawberry Frozen Yogurt

Pear Walnut Blue Cheese Salad

Greek Yogurt Dip

Cinnamon Apple Chips

Burrata Caprese Stacks

Spicy Parmesan Popcorn

Chickpea Spinach Patties

Strawberry Popsicles

Zucchini Chips

MEASUREMENT CONVERSION CHART

Mediterranean Diet FAQs

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1. What is the Mediterranean diet?

The Mediterranean diet is a dietary pattern that is based on the traditional foods consumed by people in the countries surrounding the Mediterranean Sea, such as Greece, Italy, and Spain.

2. Can I eat carbs on the Mediterranean diet?

Yes, carbs are welcomed. Actually, carbs are not bad but it’s the highly processed or refined carbs that you need to avoid.

3. Are you allowed to eat canned vegetables on the Mediterranean diet?

Fresh, frozen, canned or dried fruits and vegetables all count in the diet. There is no wrong vegetable in Mediterranean eating, and vegetables can be purchased fresh, frozen or canned.

4. Is it easy to follow the Mediterranean diet correctly?

The Mediterranean diet is generally considered to be a healthy and easy-to-follow dietary pattern. It is based on whole, minimally processed foods that are widely available and easy to prepare, such as fruits, vegetables, whole grains, legumes, nuts, fish, and poultry.

Few tips for following the Mediterranean diet:

Replace wine in moderation for other alcoholic beverages.

Consume small portions of cheese and yogurt every day.

Go for lean meat and beans as your source of protein. You can enjoy red meat on special occasions.

Consume sweets during special occasions or as an occasional treat.

Base your every meal on whole grains, vegetables, fruits, nuts, beans, spices, and herbs.

Go for healthy fats such as those found in fish like tuna, salmon, sardines, and mackerel, avocados, nuts, and extra-virgin olive oil.

Cook a vegetarian meal at least once per week.

In addition, it is also important to practice mindful eating habits, such as eating slowly and focusing on your food during meals, and to be physically active on a regular basis. These habits can help to support a healthy lifestyle and promote the health benefits associated with the Mediterranean diet.

5. Will the Mediterranean diet involve foods that are foreign and hard to access?

No. Almost every ingredient included in the Mediterranean diet pyramid can be found in your local grocery store.

6. How does the Mediterranean diet work?

The Mediterranean diet is rich in nutrients that are beneficial for health, such as fiber, antioxidants, and healthy fats. It is also low in unhealthy fats and refined carbs, which can contribute to chronic diseases such as heart disease and diabetes. The diet may help to improve blood sugar control, reduce inflammation, and lower the risk of heart disease and other chronic conditions.

7. Am I allowed to consume sweets or meats if I follow the Mediterranean diet?

The Mediterranean diet is not restrictive but red meats and sweets should be consumed occasionally and in moderation.

8. Is it true that I will lose weight if I follow the Mediterranean diet?

The Mediterranean diet is not necessarily a way of eating intended to make you lose weight, but it’s likely you’ll shed pounds if followed properly and depending on your way of eating prior to starting it.

9. Can I go to Starbucks on the Mediterranean diet?

It is possible to choose foods and drinks at Starbucks that align with the principles of the Mediterranean diet. You just have to be careful and smart about what you are ordering. Be mindful of adding lots of added sugar or cream.

10. Can you drink wine on the Mediterranean diet?

Moderate wine consumption is typically part of the Mediterranean diet. Moderate wine consumption is defined as up to one glass per day for women and