Mediterranean Diet Cookbook: 500 Easy, Fast and Delicious Mediterranean Diet Recipes for Healthy Living

By Amy Newberry

The burst of flavor, health benefits and freshness that the Mediterranean diet brings is unparalleled. This all-inclusive cookbook will get you started on a personalized and comprehensive Mediterranean journey with access to 500 wholesome and nutrient-filled recipes.

You will find big chapters allotted to Breakfast Recipes, Lunch Recipes, Dinner Recipes, Slow Cooker Recipes, Soup Recipes, Beverage Recipes, Meat Recipes, Poultry Recipes, Seafood Recipes, Side Dishes, Appetizer Recipes, Snack Recipes, Dessert Recipes, Salads and Vegetarian Recipes, for practical and sustained home cooking on the Mediterranean diet.

Recipes include Creamy Banana Bread with Pecans, Greek-Style Zucchini with Turkey Filling, Pine Nuts and Rice Pilaf, Green Breakfast Smoothie, Greek Turkey Stifado, Balsamic Flounder with Bacon, Oregano Tomato Bruschetta, Provolone Fig Salad, Chocolate Clafoutis with Apples and more.

• Language: English
• Publisher: Publishdrive
• Release date: Aug 12, 2019

Book preview

Mediterranean Diet Cookbook

500 Easy, Fast and Delicious Mediterranean Diet Recipes for Healthy Living

Amy Newberry

Copyright © 2019 Amy Newberry

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Limit of Liability/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.

Contents

INTRODUCTION

KICK START GUIDE

Foods to Avoid

Healthy Foods

In summary

MAIN COURSES & DRINKS

Breakfast Recipes

Pesto Mushroom Omelette

Yummy Breakfast Toast

Camembert and Pancetta Omelette with Salad

Herbed Zucchini Pancakes

Pecan and Pistachio Breakfast Granola

Mascarpone Wheat Berry Bowl with Pecans

Yummy Avocado Toast

Overnight Mediterranean Oats

Kale Grilled Cheese Baguette

Eggs Asparagus Potato Hash

Creamy Breakfast Quinoa

Veggie Tortilla Wrap

Chia Yogurt Pudding

Cheesy Avocado Salad Toast

Quinoa Breakfast with Pistachios

Fluffy Mediterranean Pancakes

Pumpkin Bread

Creamy Banana Bread with Pecans

Baked Zucchini Bread

Fluffy Kefir Pancake

Spinach No-Crust Quiche

Pecan Monkey Bread

Parmesan Broccoli Quiche

Fluffy French Toast

Yummy Breakfast Crepes

Sausage Casserole

Lemon Pumpkin Pancakes

Quick Hash Brown Casserole

Scrumptious Milky Waffles

Honeyed Raspberry French Toast

Lunch Recipes

Arugula Bacon Pizza

Italian Broccoli Squash Pasta

Summer Turkey Bake

Scrumptious Fish with Peppers and Tomatoes

Aubergine Caponata with Pistachios

Caprese Roasted Broccoli

Greek-Style Zucchini with Turkey Filling

Chicken Sliders

Pecorino Rapini with Cherry Peppers

Pecan Eggplants with Yogurt

Vegetable Trout Packets

Peppered Salmon Kebabs

Grain-Filled Squash

Tuna Cannellini Wraps

Grilled Halibut with Peaches

Pan Chicken and Olives

Spinach Pecans White Bean and Salmon Salad

Grapefruit Dressing and Quinoa Arugula Bowls

Tomato Parmesan Bake with Fennel

Kale Parmesan Quinoa Cakes

One-Pan Lime Haricot Verts with Parmesan

Sesame Bulgur Bowl

Kale Beets, Lentil Salad

Spaghetti alla Puttanesca

Roasted Mediterranean Tomatoes with Haddock

Shrimp Zoodle Piccata

Greek Cod Tacos

Pecorino Roasted Cabbage Wedges

Grain Filled Eggplant with Lime Sauce

Kale Quinoa Edamame

Stuffed Nutmeg Aubergines

Lime Fried Zucchini with Cilantro

Parmesan Spinach Succotash

Italian Sformato

Mediterranean Turkey Pita

Mediterranean Quesadillas

Greek Tzatziki Meatball Gyro

Cold Middle Eastern Pasta Salad

Feta Pesto Chicken Burgers

Mediterranean Poutine

Sausage Filled Peppers with Spicy Turkey

Mushroom Fettuccine with Asparagus

Tomato Arugula Spaghetti

Greek Fasolakia

Greek Parmesan Pasta

Turkey Quinoa Salad

Grilled Salmon Foil Pockets

Mediterranean Charred Tomato Bowl

Pistachios Kale Salad with Mulberries

Pan-Fried Eggs and Veggie Bowls

Turkey Salad Cups

Kale, Cheese, and Greek Turkey Burger

Mediterranean Couscous and Turkey Souvlaki Kabobs

Turkey Caprese

Mediterranean Spaghetti Squash

Yummy Broccoli Pasta

Baked Falafel

Cheese Pita Veggie Bake

Turkey Penne Pasta

Dinner Recipes

Italian Sausage Marsala

Sheet Pan Turkey

Chicken Feta with Eggplant

Upside-Down Chicken and Rice (Maqlooba)

Potatoes with Bacon Wrapped Cod

Italian Sausage Pilaf

Mulberry Chili Tuna

Lima Beans with Limey Trout

Haricot Vert & Trout

Spicy Spinach with Catfish

Delicious Caesar Tuna

Skillet Veggie and Cod with Pistachios

Tender Turkey Thighs with Creamy Kale

Kale and Beans with Herbed Turkey

Flavorful Italian Beans and Turkey

Chicken Spinach Sauce with Rice

Moroccan Zaalouk

Spinach Artichokes with Lime Turkey

Delicious Chicken Couscous

Crispy Cauli-Farro Pilaf

Pan-Fried Turkey with Pistachio Dressing

Mozzarella Chicken Mostaccioli

Pecorino Squash Lasagna

Grilled Veggies with Salmon

Roasted Tomatoes and Asparagus

Greek Lime Turkey Rice

Delicious Spaghetti Sardines

Roasted Brussels Sprouts, Zucchini and Squash

Pine Nuts and Rice Pilaf

Roasted Tomatoes with Spaghetti and Grana Padano Cheese

Mushroom, Turkey with Autumn Leaves Pasta

Golden Yogurt Sauce with Pasta

Tasty Fried Rice

Greek Lima Beans

Espinacas con Garbanzos

Baked Greek Potatoes and Zucchini

Mediterranean Eggplant with Turkey

Grilled Turkey with Feta

Veggie Turkey Quinoa Bowls

Italian Turkey Piccata

Greek Turkey Kebabs

Artichokes with Creamy Shrimp Pasta

Cheese Olive Pizza

Olive Sun-Dried Tomatoes with Orecchiette

Greek Chicken Burgers with Tzatziki Sauce

Baked Mediterranean Shrimp with Tomato Sauce

Slow Cooker Recipes

Chicken Roast

Yummy Artichokes with Beef

Slow Cooked Farro Turkey with Pistachios

Zucchini Eggplant Stew

Moroccan Turkey Marrakesh

Red Pepper Basil Turkey

Spanish Beef Stew

Olive Pepperoncini Turkey

Turkey Cacciatore

Veggie Minestrone Soup

Lentil Soup

Soup Recipes

Golden Cauli Soup

Kale Turkey Pesto Soup

White Bean Soup and Turkey

Spinach Lentil Soup

Lime Turkey Soup

Turkey Noodle Soup

Turkey Tortilla Soup

Quinoa Vegetable Soup

Chilled Almond Soup

Moroccan Harira

Veggie Potato Soup

Frozen Rosemary Zucchini Soup

Italian Bread Veggie Soup

Shrimp Fish Soup

Creamy White Bean Soup

Fakes Soupa

Garbanzo Bean Soup

Rich Fagioli Soup

Beverage Recipes

Maple Apple Smoothie

Papaya Breakfast Smoothie

Energy Boost Smoothie

Banana Mulberry Smoothie

Healthy Grapefruit Smoothie

Mulberry Colada Smoothie

Blueberry Banana Smoothie

Green Breakfast Smoothie

Delicious Tropical Smoothie

Banana Coffee Smoothie

PROTEINS

Meat Recipes

Beef Stuffed Peppers

Mint Roasted Carre d'agneau

Bison Sirloin Kebabs with Salad

Rosemary Lamb Meatballs

Marsala Canola Pork

Lamb Nuggets with Herbs and Veggies

Herbed and Grilled Lamb Chops

Bean Salad with Spiced Steak

Italian Style Carne Pizzaiola

Yummy Kale and Pork Chops

Beefy Potato Skillet

Bbq Beef Kebabs

Pecorino Bruschetta Steak

Pork Risi Pasta and Kale

Mint Pork Chops

Yummy Italian Pork Chops with Sauce

Lebanese-Style Dolmas with Lamb

Minty Lamb Chops

Roasted Veggie Prosciutto

Italian Meatballs

Couscous with Beef Meatballs

Mediterranean Albondigas

Salsa Pork Chili

Easy Steak Bulgogi

Poultry Recipes

Turkey Milano

Baked Turkey Breast

Grilled Lime Turkey with Yogurt

Stir-Fry Turkey

Grilled Lime-Mint Turkey and Leeks

Turkey Marbella

Buttered-Balsamic Sauce with Turkey

Dilly Turkey with Veggies

Spanish Garlic Turkey

Lime Broiled Wings

Grapefruit Roast Turkey

Caper Lime Turkey

Turkey Shish Kebobs

Veggies with Prosciutto Wrapped Turkey

Greek Turkey Stifado

Seared Lime Turkey Breasts with Sauce

Greek Turkey Pasta

Herbed Turkey with Olives

Tasty Moroccan Chicken

Lime Turkey

Turkey Costa Brava

Roasted Chicken Leg Quarters

Cheese Spinach Chicken Burgers

Creamy Lime Chicken Farfalle

Greek Lasagna

Turmeric Moroccan Chicken with Lime

Italian Chicken with Kalamata Olives

Kalamata Olive, Artichoke with Baked Chicken

Turkey Tikka Masala

Sicilian Lime Turkey with Tomato-Cranberry Sauce

Spicy Marinated Turkey

Spanish Bean Turkey Stew

Middle Eastern Chicken Stuffed Zucchini

Parmesan Chicken Burgers with Basil

Turkey Feta

Olive Turkey Stew with Bacon

Salami Chicken Pizza

Turkey Pita Pizza with Mozzarella

Turkey Cordon Bleu

Coq Au Vin

Roasted Alfredo Turkey

Thanksgiving Turkey with Grapefruit

Arroz con Pollo o Pavo

Parmesan Chicken Sausage with Greek Salad

Greek Chicken Salad

Chicken Cacciatore

Delicious Spanish Chicken with Sauce

Chicken Souvlaki Gyros with Tzatziki

Marinated Lime Turkey with Sage

Spanish Pan Veggies Sausage & Turkey with Grapefruit

Chicken Pot Pie

Hazelnut Curry Turkey

Seafood Recipes

Tomato Spanish Cod

Moroccan-Spanish Tilapia

Cheesy Tilapia Dish

Spicy Tomato Pasta with Mussels

Yummy Mediterranean Halibut

Skillet Roasted Cod and Prosciutto Pistachio Sauce

Tomato Sauced Mussels

Swiss Chard with Crusted Salmon

Tuna Asparagus Bake

Shrimp Kabobs with Salad

Low Calorie Tilapia with Parmesan

Italian Style Flounder

Southwest Style Flounder

Root Veggies with Tuna

Mediterranean Mussels, Prawns and Haddock Soup

One-Pot Herb Lime Tilapia Skillet with Pasta

Italian Spaghetti with Anchovy

Mozzarella Tilapia Florentine

Halibut Niçoise Wraps

Oregano Limey Tuna

Mediterranean Halibut Bake

Grapefruit Scallops

Citrus Gremolada with Tuna

Balsamic Flounder with Bacon

Flounder with Pico de gallo

Grilled Catfish Packets with Herbs

Tomatoes Flounder with Artichokes

Poached Mediterranean Turbot

Pine Nuts Trout

Skillet-Seared Haddock

Greek Trout Bowls with Sage

Mulberry Herring Salad

Smoked Trout Quinoa Bowl

Spanish Stuffed-Olive Tuna

Olive Tomato with Baked Flounder

Italian Shrimp Penne

Grilled Tuna

Peppered Skillet Scallops

Baked Greek Salmon

Simple Broiled Mackerel

Zoodles with Catfish

Spiced Baked Salmon

Lime Salmon Tartare

Greek Shrimp Saganaki

Grilled Shrimp Pockets

Greek Potato Mussels

Italian Sweet and Sour Cod with Veggies

Haddock Steak

Bass Steaks with Papaya Salsa

Salmon Puttanesca

Baked Lime Mussels

Halibut Souvlaki Bowl

Pistachio Couscous with Trout

Herbed Pecan Crusted Halibut

Salmon with Garlic Rosemary Sauce

Cedar-Plank Tuna with Veggies

Grilled Salmon with Lime and Soy Sauce

Moroccan Baked Tilapia

Browned Salmon with Herbs

Broiled Pecorino Tilapia

Papaya Blackened Salmon Steaks

Halibut Tacos

Grilled Catfish with Salsa

Cheesy Crab Salad

Mediterranean Catfish Stew

Olives Anchovy with Pasta

Shrimp Halibut Bouillabaisse

Salt-Baked Trout

Feta Mushroom Flounder

SIDE DISHES & APPETIZERS

Side Recipes

Cucumber Salad

Mediterranean Spaghetti Sauce

Basil Garlic Marinade

Cauli-Couscous with Raisins

Crispy Broccolini

Creamy Garlic Aioli

Mediterranean Garlic Pasta

Spicy Garlic Endive

Roasted Cheese Tomatoes

Italian Herbed Tomato Sauce

Jalapeno Hummus

Mediterranean Tzatziki

Mediterranean Ratatouille

Pecorino-Roasted Tomatoes

Bean Dip Hummus

Roasted Red Pepper Hummus

Provencal Style Artichokes Hearts

Yogurt Potato Dip

Dip with Beet Chips

Red Lentil Hummus

Yogurt Lentil Cakes with Rosemary

Crispy Celery Root Fries

Quick Herbed Vegetables

Slow Cooked Kefir Yogurt

Toasted Pistachios with Zucchini

Cheese Tomato Gratin

Oregano Zucchini Ribbons

Creamy Yogurt

Yummy Pistachios Farfalle

Pistachio Tomato Pesto

Yummy Lime Kale

Protein-Rich Moroccan Lentil Salad

Mediterranean Pita Bread (Whole Wheat)

Middle Eastern Spinach with Tahini

Walnut Pepper Spread

Lime Black Bean Hummus

Oven-Baked Eggplant Salad

Simple Greek Yogurt

Lebanese Ful Mudammas

Lime Vinegar Dipping Sauce

Pistachio Hummus

Oregano-Pesto Pistachios

Creamy Tomato Tapenade

Pecan Olive Tapenade

Olive Oil Lime Dipping Sauce

Italian Antipasti Mushrooms

Italian Antipasti Carrots

Quick Tomato Zucchini Medley

Soft Stuffed Zucchini Boats

Rich Marinara Sauce

Lemon Tomatillo Sauce

Syrian Red Pepper Dip with Pecans

Creamy Tarragon Cucumber Dip

Mediterranean Carrot Dip

Sweet & Sour Fennel

Black Olive Tapenade

Chilled Marinated Artichokes

Spicy Cheesy Hummus

White Bean Hummus

Quick Steamed Asparagus

Skillet Fried Fennel

Appetizer Recipes

Mint Bean Bruschetta

Creamy Salad Nachos

Simple Spanish Shrimp

Tomato Ciabatta Bread

Minty Marinated Olives

Stacked Cheesy Beets with Pecans

Pistachio Pesto Lamb Cannelloni

Greek Layer Dip

Oregano Tomato Bruschetta

Greek Cheese Guacamole

Rosemary Watermelon Pizza

Nutty Eggplant with Garlic

Andalusian Gazpacho

Tuna Avocado Tapas

Tzatziki Sauce Yogurt Dip

Balsamic Shrimp Bruschetta

SNACKS & DESSERTS

Snack Recipes

Greek Nachos

Parmesan Chorizo Lavash Pizza

Tuna Bites

Sweetened Walnuts

Cheesy Ham Empanadas

Spicy Fried Chickpeas

Crisped Potato Wedges

Dessert Recipes

Creamy Mulberry Brûlée

Creamy Pecan and Apple Bowls

Fruit Cocktail

Chocolate Clafoutis with Apples

SALADS

Tangy Greek Salad

Olive Cannellini Salad

Turkey Cucumber Pesto Salad

Farro Chickpea Salad

Insalata Caprese

Lentil Salad

Chickpea Zucchini Salad

Barley Salad

Italian Chickpea Pasta Salad

Panzanella Bread Salad

Brown Rice Salad

Salade Lyonnaise

Mount Athos Eggplant Salad

Quinoa Shrimp Salad

Turkey Souvlaki Salad

Mediterranean Cauli-Tabbouleh

Pressure Cooked Couscous Salad

Carrot Apple Salad with Lentil

Cheesy Fig Salad

Italian Stuffed Mushroom Salad

Italian Almond Cauliflower Salad

Squash with Crispy Halibut Salad

Tarragon Salmon Pita

Parmesan Garbanzo Salad

Gaeta Tomato Salad with Herring

Toasted Bulgur Salad

Pistachios Cauliflower Salad with Gaeta Olives

Cucumber Caprese Salad

Cheesy Collard Green Salad with Farro

Parmesan Cucumber with Pistachio Salad

Quinoa Turkey Fillet Salad

Herbed Potato Salad

Provolone Fig Salad

Pistachio Gremolada and Grapefruit Salad

Cheese Arugula Salad with Pistachios

Rice Spinach Salad with Raisins

Italian Summer Salad

Greek Salad Tacos with Turkey

Chopped Vegetable Salad

Pita Chips and Quinoa Salad

Greek Quinoa Salad

Lime Rosemary Tabbouleh

Quick Chickpea Salad

Warm Kidney Beans and Rice Salad

Zucchini Noodles Caprese Salad

Spicy Radish Salad

Italian Potato Salad

Avocado Shrimp Salad

Bulgur Lentil Salad

Veggie Rice Salad

Turkish Grapefruit Salad

Cheesy Tomato Couscous

Cheesy Arugula Shrimp Salad with Beans

Lime Herbed Bean Salad

Feta Veggie Salad

Dill Tomato Salad

Protein-Rich Lime Romaine Salad

Cheesy Arugula Salad with Lime

Kale Grapefruit and Quinoa Salad

Turkey Gyro Salad

Italian White Bean Tuna Salad

VEGETARIAN

Pecan Veggie Cakes

Grilled Veggie Sandwich

Sheet Pan Roasted Veggies

Lime Chilli with Kale

Grilled Bread Spinach Salad

Creamy Pan-Spinach Lentils

Veggie Peppers with Rice

Roasted Veggie Sticks with Lime-Yogurt Dip

Collard Green Bulgur Bowl with Dressing

Pistachio Lasagna Roll

Smoky Middle East Moussaka

Basil Olive Artichoke Gnocchi

Hummus Dip with Vegetables

Chickpea Zoodles

Skillet-Fried Zucchini

Lime Roasted Cauliflower Salad

Romanian Baked Eggplant

Roasted Dinner Veggies

Israeli Couscous Tomato Salad

Veggie Stew

Greek Pasta Vegetarian Salad

Greek Potatoes with Mint and Lime

Roasted Italian Vegetable Pasta

Kalamata Olive and Tomato-Cucumber Salad with Lime Dressing

Spinach Tabbouleh Salad

Swiss Chard Soup

Quinoa Spinach Tabbouleh

Cannellini Bean Salad

Roasted Walnut Couscous with Mushrooms

Cider Tomato Salad

Italian Zucchini Carrots with Cranberry Beans

Cheese Grilled Farro Veggie Bowl with Cilantro

INTRODUCTION

The Mediterranean diet is a heart-healthy diet based on the traditional foods of people who lived around the Mediterranean Sea, dating back to as early as the 1960s. It is not one of those regular fad diets that promotes weight loss borne out of several restrictions. To a large extent, this style of eating gives emphasis to a plant-based eating approach with no room for processed foods. Their food staples emphasize meals that are rich in legumes, nuts, seafood, whole grains, vegetables, fruits and healthy fats, such as omega-3 fatty acids and olive oil. The model Mediterranean meal will include a lavish portion of legumes, whole grains, and fresh produce, alongside a healthy serving of fish and healthy fats.

Several studies have shown the numerous health benefits of the Mediterranean diet, such as lowered risks of Alzheimer's disease, Parkinson's disease, plus a reduced susceptibility to some cancer types, such as breast cancer. Similarly, other benefits of the Mediterranean diet include, a reduced risk of type 2 diabetes, improved heart health, improved blood sugar levels, prevention of heart attacks, prevention of strokes, lessened premature death caused by heart conditions, and decreased levels of bad LDL cholesterol. What's more, rising substantiation suggests that the Mediterranean diet is a healthy and balanced way to keep your weight down without tricks, and it does not involve counting macros or calories as other diet do.

The Mediterranean Diet Cookbook contains 500 Mediterranean diet recipes that are easy to make and delicious. The recipes contained in this book are tailored to suit your specific wants and preferences. Each recipe includes a complete nutrition information to guide you as you cook your way to a healthy life. This book will help you to make little and major changes towards your health and nutrition goals. What's more, the Mediterranean diet cookbook will help you unlock the numerous benefits of the Mediterranean diet and help you get started on the lifestyle that emphasizes the consumption of whole foods.

KICK START GUIDE

There is no finite rule or perfect way to the Mediterranean diet. This section will describe a healthy approach to the Mediterranean diet to guide you on what to eat and what not to eat. This guide will get you started on your Mediterranean diet journey.

Foods to Avoid

These foods should be avoided by all means. Unhealthy and processed foods, such as:

Refined Oils

Cottonseed oil, refined canola oil, soybean oil, etc.

Processed meats

Hot dogs, processed sausages, etc.

Refined Grains

Refined wheat pasta, white bread, etc.

Trans Fats

In several processed foods, such as margarine

Processed foods

Avoid any store-bought food that has a diet or low-fat label. Ready labels carefully before you purchase food items from the grocery store.

Added Sugar

Table sugar, ice cream, candies, soda, etc.

Healthy Foods

Eat these foods that are healthy and unprocessed, such as:

Spices and Herbs

Pepper, cinnamon, nutmeg, sage, rosemary, mint, basil, garlic, etc.

Healthy Fats

Avocado oil, avocado, olives, and olive oil

Eggs

Duck, quail and chicken eggs.

Dairy

Greek yogurt, yogurt, cheese, etc.

Seafood

Mussels, crab, clams, oysters, shrimp, mackerel, tuna, trout, sardines, salmon, etc.

Poultry

Turkey, duck, chicken, etc.

Tubers

Yams, turnips, sweet potatoes, potatoes, etc.

Whole grains

Pasta, whole grain bread, whole wheat, buckwheat, corn, barley, rye, brown rice, whole oats etc.

Seeds and Nuts

Pumpkin seeds, sunflower seeds, cashews, hazelnuts, macadamia nuts, walnuts, almonds, etc.

Legumes

Chickpeas, peanuts, pulses, lentils, peas, beans, etc.

Veggies

Cucumbers, Brussels sprouts, carrots, cauliflower, onion, spinach, kale, broccoli, tomatoes, etc.

Fruits

Peaches, nectarines, melons, figs, dates, grapes, berries, pears, oranges, banana, apples, etc.

In summary

Avoid highly processed foods, refined oils, refined grains, processed meats, added sugar and sugar filled drinks. Eat red meat once in a blue moon. Consume yogurt, cheese, eggs and poultry in moderation. Finally eat olive oil, seafood, fish, spices, herbs, healthy breads, whole grains, potatoes, legumes, seeds, fruits and veggies in large quantities. Eat your way to a healthy and sustained weight loss, general wellness and longevity.

MAIN COURSES & DRINKS

Breakfast Recipes

Pesto Mushroom Omelette

Preparation Time: 10 minutes Cook Time: 15 minutes Serves: 1 Servings

Ingredients

1 (sliced) portobello mushroom cap

1 tsp olive oil

4 egg whites

1/4 cup red onion, chopped

Salt and ground black pepper

1 tsp water

1 tsp pesto

1/4 cup low-fat mozzarella cheese, shredded

Method

1. Add olive oil into a skillet over med-heat. Add red onion and mushroom into the heated skillet and cook for 3-5 minutes until mushroom is tender. Add water and egg whites into a bowl and whisk until combined. Pour egg white mixture into the onion mixture. Sprinkle pepper and salt over egg whites to season.

2. Stir cook for 5 minutes until egg whites are firm. Add pesto and cheese into the egg white mixture. Fold the omelette in two and cook for 2-3 minutes until cheese is melted. Serve and enjoy.

Nutritional Information/Serving

Calories 259 kcal, Protein 28g, Carbs 12g, Fat 12g, Sodium 501mg

Yummy Breakfast Toast

Preparation Time: 5 minutes Cook Time: 0 minutes Serves: 1 Serving

Ingredients

1 tablespoon roasted red pepper hummus

1 whole wheat bread slice, toasted

3 (sliced) cherry tomatoes

1/4 (mashed) avocado

1 (sliced) hardboiled egg

3 sliced black olives

1 1/2 teaspoon grated parmesan cheese

Method

1. Add mashed avocado and hummus over toasted bread slice and top with olives, cherry tomato slices, parmesan and egg slices. Season with pepper and salt as desired.

Nutritional Information/Serving

Calories 33.7 kcal, Protein 16.3g, Carbs 33.3g, Fat 17g, Sodium 738.9mg

Camembert and Pancetta Omelette with Salad

Preparation Time: 10 minutes Cook Time: 10 minutes Serves: 4 Servings

Ingredients

200g smoked pancetta

2 tablespoons olive oil

1 bunch (snipped) sage, small

6 (beat lightly) eggs

1 teaspoon red wine vinegar

100g (sliced) camembert cheese

1 (halved, seeded and sliced diagonally) cucumber

1 teaspoon Dijon mustard

200g (quartered) radishes

Method

1. Heat up grill to med-heat. Add 1 teaspoon olive oil into a small skillet. Add the pancetta into the heated pan and fry until golden and crisp. Drain on a plate lined with paper towels.

2. Add 2 teaspoons olive oil into a nonstick skillet over low heat. Add ground black pepper, sage, pancetta and eggs into a bowl and mix well. Pour egg mixture into the skillet.

3. Cook omelette until nearly set. Top with camembert slices and transfer to the preheated grill. Grill omelette until golden and completely set. Slice omelette into wedges.

4. In the meantime, add seasoning, mustard, red wine vinegar and the remaining oil into a big bowl and combined. Add the radishes and cucumber into the dressing mixture and toss until combined. Serve salad with omelette, and dig in.

Nutritional Information/Serving

Calories 395 kcal, Protein 25g, Carb 3g, Fat 31g

Herbed Zucchini Pancakes

Preparation Time: 10 minutes Cook Time: 10 minutes Serves: 16 Servings

Ingredients

8 (peeled and grated) carrots, medium

1 (grated) zucchini, large

3 minced garlic cloves

1 bunch (sliced thin) green onions

1 recipe store-bought pancake batter (use 1/4 cup less liquid than called for)

1/2 bunch (coarsely chopped) fresh cilantro

Method

1. Prepare pancake batter according to instructions on the package. Note: Refer to pancake batter instructions in the ingredient. Fold in the carrots, zucchini, garlic, green onions and cilantro into the batter, until incorporated.

2. Lightly brush a skillet with olive oil and place over med-high heat. Scoop 1/3 cup of pancake batter into the warmed pan and cook until outer edges of pancakes are set, for 3-4 minutes.

3. Turn pancakes and cook for 2-3 more minutes. Take pan off heat. Season pancakes generously and let sit to cool before you serve. Serve as desired and enjoy.

Nutritional Information/Serving

Calories 100 kcal, Protein 3.6g, Carbs 20.2g, Fat 1.6g, Sodium 149.3mg

Pecan and Pistachio Breakfast Granola

Preparation Time: 10 minutes Cook Time: 30 minutes Serves: 18 Servings

Ingredients

1 cup raw unsalted pistachios

3 cups rolled oats, old-fashioned

½ cup dry roasted pine nuts

1 cup pecans, roughly chopped

1 ½ teaspoon cardamom, ground

½ cup raw pumpkin seeds

1 ½ teaspoon salt

1 teaspoon cinnamon, ground

½ cup maple syrup

1/3 cup tahini

2 tablespoons grapefruit juice

3 tablespoons olive oil

2 teaspoons vanilla extract

Method

1. Heat up oven to 325ºF. Add oats, pistachios, pine nuts, pecans, salt, cinnamon, cardamom, and pumpkin seeds into a big bowl and toss until combined. Add every other ingredient into a second bowl and whisk until combined.

2. Add the grapefruit juice mixture into the nut mixture and stir until combined. Pour mixture into a rimmed baking sheet and spread evenly. Place baking sheet into the preheated oven and bake granola for 30 minutes, tossing once every 10 minutes. Let granola sit for 20 minutes.

Nutritional Information/Serving

Calories 249 kcal, Carbs 20g, Protein 7g, Fat 17g, Sodium 163mg

Mascarpone Wheat Berry Bowl with Pecans

Preparation Time: 5 minutes Cook Time: 15 minutes Serves: 4 Servings

Ingredients

1 tbsp olive oil

1 lb. seedless red grapes

1 tsp balsamic vinegar

1/4 tsp salt

1/4 cup mascarpone cheese

2 cups wheatberries

1/4 cup chopped toasted pecans

Method

1. Heat up oven to 400ºF. Add the grapes into 12-by-15" baking sheet. Season grapes with salt and toss with olive oil. Transfer baking sheet into the preheated oven and bake for 15-17 minutes, until grapes are just blistered. Move roasted grapes into a bowl and toss with vinegar, until coated.

2. Split wheatberries between 4 serving bowls and top each bowl with 1 tbsp chopped pecans, 1 tbsp mascarpone cheese, and 1/2 cup roasted grapes. Serve and enjoy.

Nutritional Information/Serving

Calories 326 kcal, Carbs 54g, Protein 9g, Fat 10g, Sodium 275mg

Yummy Avocado Toast

Preparation Time: 5 minutes Cook Time: 0 minutes Serves: 1 Servings

Ingredients

½ tsp lime juice

½ avocado, small

1/3 tsp black pepper, freshly ground

1/3 tsp salt

½ tsp olive oil

1 (1 ounce) {toasted} bread slice, whole grain

Method

1. Add pepper, salt, lime juice and avocado into a small bowl; mix and mash with the back-end of a fork. Spread avocado mix on the toasted bread slice. Dribble olive oil over sandwich and top as desired. Serve and enjoy.

Nutritional Information/Serving

Calories 200 kcal, Carbs 18g, Protein 5.0g, Fat 13g, Sodium 370mg

Overnight Mediterranean Oats

Preparation Time: 10 minutes Cook Time: 0 minutes Serves: 2 Servings

Ingredients

1 1/4 cup almond milk, unsweetened

1 cup rolled oats, old-fashioned

1 tbsp chia seeds

1/2 cup plain Greek yogurt, low-fat

1/8 tsp salt

1 tbsp flaxseed meal

Method

1. Add every ingredient into a bowl and combine well. Place bowl in a refrigerator for 8 hours or overnight. Split chilled oats in 2 serving bowls. Dig in.

Nutritional Information/Serving

Calories 258 kcal, Carbs 34g, Protein 12g, Fat 8.7g, Sodium 252mg

Kale Grilled Cheese Baguette

Preparation Time: 10 minutes Cook Time: 20 minutes Serves: 2 Servings

Ingredients

1 minced garlic clove

1/2 tablespoon olive oil

1 pinch salt and pepper

1/4-pound frozen chopped kale

1 cup mozzarella cheese, shredded

2 (halved) French baguette

1 pinch red pepper flakes

1-ounce feta cheese

Method

1. Add olive oil into a skillet over med-low heat. Add garlic into the skillet and cook until just tenderized, for 1-2 minutes. Adjust heat to med-heat. Add the frozen kale into the skillet and cook until excess liquid evaporates, and kale is warmed through, for approximately 5 minutes.

2. Lightly sprinkle pepper and salt over kale mixture. Add 1/2 ounce of the feta cheese, and 1/4 cup of mozzarella cheese on each lower roll half. Split the cooked kale between each sandwich. Add the remaining 1/4 cup of the mozzarella and 1 pinch of red pepper flakes on each sandwich filling.

3. Add top half of each French baguette over each sandwich and press with something heavy and heat-proof, to adhere. Adjust heat to med-low. Cook until the bottom of each sandwich is crispy.

4. Flip each sandwich, return heavy weight over sandwiches and cook until the cheese is melted, and top of the sandwiches are crisped. Serve at once, and dig in.

Nutritional Information/Serving

Calories 917 kcal, Carbs 149g, Fat 23.6g, Protein 41.8g, Sodium 2026.5mg

Eggs Asparagus Potato Hash

Preparation Time: 10 minutes Cook Time: 15 minutes Serves: 4 Servings

Ingredients

1 (chopped) yellow onion, small

Olive oil

2 (diced) russet potatoes

2 (chopped) garlic cloves

1 cup (drained and rinsed) canned chickpeas

Salt and pepper

1 1/2 teaspoon allspice, ground

1 pound (remove hard ends, chop into 1/4" pieces) baby asparagus

1 teaspoon basil, dried

1 teaspoon Za’atar

1 teaspoon coriander

1 teaspoon smoked paprika

4 eggs

1 pinch sugar

1 teaspoon White Vinegar

Water

2 (chopped) Roma tomatoes

1 (chop finely) small red onion

1 cup fresh chopped cilantro, stems removed

1/2 cup feta, crumbled

Method

1. Add 1 1/2 tablespoons olive oil into a big cast iron skillet over med-high heat. Add potatoes, garlic and chopped onions into the heated skillet. Sprinkle pepper and salt over veggies to season. Stir cook veggies until potatoes are softened, for 5-7 minutes.

2. Add asparagus, chickpeas, the spices, pepper and extra salt into the skillet and stir cook for 5-7 more minutes. Adjust heat to low and keep warm, stirring often. In the meantime, add water into an average pot and bring to a steady simmering. Add 1 teaspoon of vinegar into the simmering water.

3. Stir water-vinegar mixture to combine. Crack eggs into a bowl, gently slide the cracked eggs into the simmering water and cook for 3 minutes until eggs are poached. Transfer poached eggs to a kitchen towel until lightly drained. Sprinkle pepper and salt over poached eggs.

4. Add cilantro, crumbled feta, tomatoes, red onion and potato hash into platters, topped with poached eggs. Serve and enjoy.

Nutritional Information/Serving

Calories 535 kcal, Protein 26.6g, Total Carbs 34.5g, Sodium 295.8mg, Total Fat 20.8g

Creamy Breakfast Quinoa

Preparation Time: 10 minutes Cook Time: 15 minutes Serves: 4 Servings

Ingredients

1 tsp cinnamon, ground

1/4 cup raw almonds, chopped

2 cups milk

1 cup quinoa

1 tsp vanilla extract

1 tsp salt

2 (chop finely) pitted dates, dried

2 tbsps honey

5 (chop finely) apricots, dried

Method

1. Add almonds into a pan over med-heat. Toast for 3-5 minutes until almonds are just golden and let sit. Add quinoa and cinnamon into a saucepan over med-heat. Cook quinoa mixture until warmed through. Add salt and milk into the quinoa mixture, stir to combine and bring to boiling.

2. Adjust to low heat. Place lid over saucepan and simmer quinoa mixture for 15 minutes. Add 1/2 of the toasted almonds, apricots, dates, honey and vanilla into the quinoa mixture, and stir to combine. Serve, topped with the reserved toasted almonds.

Nutritional Information/Serving

Calories 327 kcal, Protein 11.5g, Carbs 53.9g, Fat 7.9g, Sodium 501mg

Veggie Tortilla Wrap

Preparation Time: 25 minutes Cook Time: 10 minutes Serves: 4 Servings

Ingredients

1 (sliced) zucchini

1 (sliced) red onion

1/4 lb. (sliced) fresh mushrooms

1 (sliced) eggplant

1 tbsp olive oil

1 (sliced) red bell pepper

4 tortillas, whole grain

Salt and ground black pepper

1/4 cup green pesto

1/4 cup goat cheese

1 sliced avocado, large

Method

1. Add bell pepper, mushrooms, eggplants, zucchini and onion into a big well-lidded bowl. Dribble olive oil over veggies and sprinkle with pepper and salt. Seal the lid until well covered and shake until veggies are wholly coated. Heat up skillet over med-heat.

2. Add the coated veggies into the heated skillet and stir cook for 10 minutes until veggies are softened. Spread 1 tbsp pesto and 1 tbsp goat cheese on each tortilla. Split avocado slices between each covered tortilla. Split the cooked veggies between each tortilla, and then fold over veggies until a tight wrap is formed.

3. Serve and enjoy.

Nutritional Information/Serving

Calories 436 kcal, Protein 14.6g, Carbs 48.4g, Fat 26.3g, Sodium 433mg

Chia Yogurt Pudding

Preparation Time: 10 minutes Cook Time: 0 minutes Serves: 4 Servings

Ingredients

1 cup Greek yogurt

1 cup soy milk, unsweetened

2 tbsps flax seeds, ground

2 tbsps hulled hemp seeds

1 tsp cinnamon, ground

1 tbsp honey

2/3 cup chia seeds

1 tsp vanilla extract

Method

1. Add yogurt and soy milk into a big airtight bowl and whisk until combined. Add the vanilla extract, cinnamon, honey, flaxseeds and hemp seeds into the soy mixture. Stir until wholly combined. Add chia seeds into the mixture and stir until chia seeds are fully incorporated.

2. Seal bowl's lid and transfer into a refrigerator for 15 minutes. Stir the mixture again to combine and evenly distribute chia seeds. Return bowl into the refrigerator for 1 hour or more until solid. Serve and enjoy.

Nutritional Information/Serving

Calories 263 kcal, Protein 10.4g, Carbs 21.1g, Fat 15.9g, Sodium 69mg

Cheesy Avocado Salad Toast

Preparation Time: 5 minutes Cook Time: 0 minutes Serves: 1 serving

Ingredients

2 tsps olive oil

1 (toasted) bread slice, whole-wheat

1/3 cup cottage cheese, low-fat

1/2 (peeled and sliced) avocado