Mediterranean Diet Cookbook for Beginners: 600 Quick, Easy & Healthy Mediterranean Diet Recipes with 30-Days Meal Plan for Improved Health and Everyday Cooking
()
About this ebook
This book will get you started on the Mediterranean diet with 600 sumptuous recipes to keep you satisfied all year long. What's more, this book contains a sizeable variety of recipes that are categorized into groups to make it easier to get into, which include: breakfast recipes, lunch recipes, dinner recipes, snacks, nibbles and dessert recipes, beverage recipes, salad recipes, meat recipes (beef, lamb and pork), poultry recipes, seafood recipes, slow cooker recipes, soup recipes, side dishes, appetizer recipes, and vegetarian recipes.
This exploratory and hands-on Mediterranean diet cookbook also includes a 30-day meal plan. The meal plan will give you the needed head-start for you to eat your way to optimal health, longevity and a healthy weight loss on the Mediterranean diet.
Related to Mediterranean Diet Cookbook for Beginners
Related ebooks
Mediterranean Diet Cookbook: 150 Quick & Easy, Essential Mediterranean Recipes for Daily Cooking And Healthy Living Rating: 0 out of 5 stars0 ratingsMediterranean Diet Cookbook: 500 Easy, Fast and Delicious Mediterranean Diet Recipes for Healthy Living Rating: 0 out of 5 stars0 ratingsThe Big Book of Gluten-Free Recipes: More Than 500 Easy Gluten-Free Recipes for Healthy and Flavorful Meals Rating: 0 out of 5 stars0 ratingsMediterranean Diet Cookbook: 100 Mediterranean Diet Recipes for Easy and Healthy Mediterranean Diet Recipes for Everyday Living Rating: 0 out of 5 stars0 ratings1,000 Gluten-Free Recipes Rating: 0 out of 5 stars0 ratingsSalads: Over 200 Easy and Delicious Salads and Dressings Rating: 0 out of 5 stars0 ratingsAround the World in 50 Salads Rating: 0 out of 5 stars0 ratingsKeto Fat Bombs: Easy Homemade Sweet and Savory Low Carb Snacks and Treats Recipes for Ketogenic, Paleo Diet Rating: 0 out of 5 stars0 ratings7-Day Gluten Free No Cooking Diet Rating: 0 out of 5 stars0 ratingsHealthy Diet: Lose Belly Fat and Slow Cooker Recipes Rating: 0 out of 5 stars0 ratingsDash Diet for Beginners: The Healthy Way to Start Dash Diet for Weight Loss and Keep It Off Rating: 0 out of 5 stars0 ratingsMediterranean Diet Seafood Cookbook: Easy and Mouthwatering Seafood Recipes, Your Decisive Choice for Eating and Living Well Rating: 0 out of 5 stars0 ratingsThe Chia Seed Cookbook: Eat Well, Feel Great, Lose Weight Rating: 3 out of 5 stars3/5One Dish Vegan Meals: Quick, Simple Easy & Delicious Rating: 0 out of 5 stars0 ratingsEasy Recipes for Summer Cooking: A short collection of receipes from Donal Skehan, Sheila Kiely and Rosanne Hewitt-Cromwell Rating: 0 out of 5 stars0 ratingsLow-Fat Recipes: Great Taste & Flavor Rating: 0 out of 5 stars0 ratingsSummary of The Whole30 Rating: 0 out of 5 stars0 ratingsMediterranean Diet Cookbook for Beginners: Mediterranean Diet, #1 Rating: 0 out of 5 stars0 ratingsChicken and Turkey: Robin Takes 5 Rating: 0 out of 5 stars0 ratingsThe 50 Best Vegan Recipes: Tasty, fresh, and easy to make! Rating: 0 out of 5 stars0 ratingsThe Complete Soup Maker Recipe Book Rating: 0 out of 5 stars0 ratingsDiscover the Magic of Rice: Heart Healthy, Lo-Fat & Gluten Free Rating: 0 out of 5 stars0 ratingsThe Complete 30-Minute Mediterranean Diet Cookbook for Beginners: 55 Authentic, Simple Recipes for a Healthy Lifestyle Rating: 0 out of 5 stars0 ratings
Weight Loss For You
The Hormone Reset Diet: Heal Your Metabolism to Lose Up to 15 Pounds in 21 Days Rating: 4 out of 5 stars4/5Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar Rating: 5 out of 5 stars5/5The Obesity Code: the bestselling guide to unlocking the secrets of weight loss Rating: 4 out of 5 stars4/5Lose Weight Now The Easy Way: Includes Free Hypnotherapy Audio Rating: 4 out of 5 stars4/5The Carnivore Diet Bible Rating: 4 out of 5 stars4/5Fit Men Cook: 100+ Meal Prep Recipes for Men and Women—Always #HealthyAF, Never Boring Rating: 4 out of 5 stars4/5The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally Rating: 4 out of 5 stars4/5The Noom Mindset: Learn the Science, Lose the Weight Rating: 0 out of 5 stars0 ratingsFelon Fitness: How to Get a Hard Body Without Doing Hard Time Rating: 5 out of 5 stars5/5DIRTY, LAZY, KETO (Revised and Expanded): Get Started Losing Weight While Breaking the Rules Rating: 5 out of 5 stars5/5The HypoThyroid Diet: Lose Weight and Beat Fatigue in 21 Days Rating: 5 out of 5 stars5/5Delay, Don't Deny Rating: 5 out of 5 stars5/5Unlock Your Macro Type: • Identify Your True Body Type • Understand Your Carb Tolerance • Accelerate Fat Loss Rating: 0 out of 5 stars0 ratingsThe Obesity Code Cookbook: Recipes to Help You Manage Insulin, Lose Weight, and Improve Your Health Rating: 4 out of 5 stars4/5Ketogenic Bible: The Complete Ketogenic Diet for Beginners - The Only Keto Guide You Will Ever Need Rating: 5 out of 5 stars5/5Stop Eating Your Heart Out: The 21-Day Program to Free Yourself from Emotional Eating Rating: 4 out of 5 stars4/5Deep Nutrition: Why Your Genes Need Traditional Food Rating: 4 out of 5 stars4/5Step by Step Guide to the Whole 30 Diet: A Detailed Beginners Guide to Losing Weight on the Whole 30 Diet Rating: 5 out of 5 stars5/5Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body Rating: 4 out of 5 stars4/5Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body Rating: 5 out of 5 stars5/5Summary of Dr. Gundry's Diet Evolution: Turn off the Genes That Are Killing You and Your Waistline Rating: 3 out of 5 stars3/5
Reviews for Mediterranean Diet Cookbook for Beginners
0 ratings0 reviews
Book preview
Mediterranean Diet Cookbook for Beginners - Josefa Daugherty
Beans
INTRODUCTION
T o eat healthily or not to eat healthily, that is the catch
. Did you know that the Mediterranean diet can keep your mind sharp, protect your eyes, fight arthritis and inflammations, reduce your susceptibility to some cancers, prevent diabetes, improve heart health and enhance weight loss? The Mediterranean diet isn't just another short term 'fad diet'. It is a diet considered as the benchmark of healthy diets and it has countless research backing it.
The diet's ability to prevent disease, and the ability to keep people at optimal health has made it a choice diet. The Mediterranean people had a way of eating that aided longevity, improved their mood, protected their brains, protected their body from cancer, improved heart health, and more. It wasn't long before dietitians, nutritionist, and doctors discovered the wonders of the Mediterranean diet, endorsed it, and began recommending the diet for its numerous benefits.
The Mediterranean diet being an affordable diet with budget-friendly recipes makes it a diet that is easy to stick to. In addition, the diet is sustainable, and low on the food chain since it is mostly plant-based. Furthermore, the Mediterranean diet is modelled after the dietary habits, and the traditional way of eating of the Mediterranean area. Laying emphasis on the consumption of whole grains, veggies, fruits, healthy fats and oils together with a small amount of meat, and diary when compared to the regular diet.
This book, the Mediterranean Diet Cookbook for Beginners is an action-based, self-improvement book with a good number of Mediterranean diet recipes that will support your daily dietary needs. This book includes 600 easy, tasty, and healthy Mediterranean recipes. Cooking delicious homemade meals that will be better than restaurant or store-bought meals will become a reality! What's more, the Mediterranean homemade meals you will cook will bring health and nourishment to your body.
This section includes a 30-day meal plan that will help you plan your week and meals efficiently. As you become experienced on the Mediterranean diet, you can begin to make few and extensive changes to this meal plan as you desire. Also, you can make changes to some of ingredients in the recipes as you become comfortable preparing them. Additionally, you can increase or decrease the servings in each recipe.
MEDITERRANEAN DIET BASIC GUIDE
Getting started on a new diet without proper information and direction can be hard. Learning everything you can on a new diet can be a step in the right direction when transitioning. This section includes a food guide recommended for you to get started.
The long-established way of eating of the Mediterranean area consists of a lavish serving of legumes, whole grains, and fresh produce, in addition to fish and healthy fats. It is recommended that a wide assortment of these whole grains, fruits and veggies should be locally grown and seasonally fresh. Also, you should also eat healthy fats, such as olive oil, seeds and nuts. Likewise, eating moderate amounts of red wine, eggs, red meat, white meat, fish and dairy is advised. Furthermore, avoid packaged or processed meals, processed meats, hot dogs and deli meats, candies, sodas, pastries and other foods with added sugars, refined oils, such as soybean oil and canola oil, white flour pizza dough, white pasta, white bread, and other refined grains.
Transitioning from the regular diet to the Mediterranean diet shouldn't be so hectic. This book will help you maximize the Mediterranean advantage of eating your way to better health, fitness and longevity.
30 DAYS MEAL PLAN
Day One
Breakfast: Scrumptious Breakfast Toast and no-sugar coffee with 2 tbsps heavy cream
Lunch: Greek Parmesan Pasta
Dinner: Upside-Down Chicken and Rice (Maqlooba)
Snack: Almond butter with apple slices
Day Two
Breakfast: Herbed Zucchini Pancakes
Lunch: Sausage Filled Peppers with Spicy Turkey
Dinner: Italian Sausage Pilaf
Snack: Yummy Butter Cookies
Day Three
Breakfast: Egg Breakfast Muffins and no-sugar coffee with 2 tbsps heavy cream
Lunch: Feta Pesto Chicken Burgers
Dinner: Veggie Parmesan Pizza
Snack: Greek yogurt
Day Four
Breakfast: Spinach Feta Frittata
Lunch: Cold Middle Eastern Pasta Salad
Dinner: Rice with Lamb kofta
Snack: Almond Baklava Rolls
Day Five
Breakfast: Nutty Banana Bread and no-sugar coffee with 2 tbsps heavy cream
Lunch: Mediterranean Quesadillas
Dinner: Greek Roasted Potatoes
Snack: Grapes and berries
Day Six
Breakfast: Camembert and Pancetta Omelette with Salad
Lunch: Lime Fried Zucchini with Cilantro
Dinner: Broccoli Panko Salmon
Snack: Creamy Pecan and Apple Bowls
Day Seven
Breakfast: Eggs Asparagus Potato Hash
Lunch: Kale Quinoa Edamame
Dinner: Lima Beans with Limey Trout
Snack: Carrots
Day Eight
Breakfast: Mascarpone Wheat Berry Bowl with Pecans
Lunch: Pecorino Roasted Cabbage Wedges
Dinner: Spicy Spinach with Catfish
Snack: Greek Nachos
Day Nine
Breakfast: Pecan and Pistachio Breakfast Granola
Lunch: Shrimp Zoodle Piccata
Dinner: Delicious Caesar Tuna
Snack: Fruits
Day Ten
Breakfast: Eggs Asparagus Potato Hash
Lunch: One-Pan Lime Haricot Verts with Parmesan
Dinner: Tender Turkey Thighs with Creamy Kale
Snack: Rich Shortbread Cookies
Day Eleven
Breakfast: Creamy Breakfast Quinoa
Lunch: Arugula Salad with Meatloaf
Dinner: Chicken Spinach Sauce with Rice
Snack: A handful of nuts
Day Twelve
Breakfast: Fluffy Mediterranean Pancakes
Lunch: Feta Tomato Panmolle
Dinner: Spinach Artichokes with Lime Turkey
Snack: Grapes and berries
Day Thirteen
Breakfast: Chia Yogurt Pudding
Lunch: Lamb Gremolada
Dinner: Moroccan Zaalouk
Snack: Chocolate Clafoutis with Apples
Day Fourteen
Breakfast: East Mediterranean Manakish
Lunch: Greek Olive Turkey Salad
Dinner: Grilled Veggies with Salmon
Snack: Greek yogurt
Day Fifteen
Breakfast: Herbs-Rich Omelet with Salad or favorite bread
Lunch: Lettuce Wraps with Lamb
Dinner: Pan-Fried Turkey with Pistachio Dressing
Snack: Chocolate Tahini Brownies
Day Sixteen
Breakfast: Spicy Greek Tomato Omelet with warm pita bread and tzatziki sauce
Lunch: Kale Parmesan Quinoa Cakes
Dinner: Mozzarella Chicken Mostaccioli
Snack: Fruits
Day Seventeen
Breakfast: Fluffy Kefir Pancake
Lunch: Grapefruit Dressing and Quinoa Arugula Bowls
Dinner: Pecorino Squash Lasagna
Snack: Nutty Grapefruit Cake
Day Eighteen
Breakfast: Fluffy French Toast and no-sugar coffee with 2 tbsps heavy cream
Lunch: Peppered Salmon Kebabs with pita bread and tahini sauce
Dinner: Crispy Cauli-Farro Pilaf
Snack: A handful of nuts
Day Nineteen
Breakfast: Parmesan Broccoli Quiche
Lunch: Tuna Cannellini Wraps
Dinner: Basil Turkey Pita
Snack: Nutty Date Bars
Day Twenty
Breakfast: Braised Eggs with Sauce
Lunch: Italian Broccoli Squash Pasta
Dinner: Pasta with Lebanese Rice
Snack: Almond butter with apple slices
Day Twenty-One
Breakfast: Zucchini Quiche with No-Crust and no-sugar coffee with 2 tbsps heavy cream
Lunch: Summer Turkey Bake
Dinner: Lime Scallops with Pasta
Snack: Rich Shortbread Cookies
Day Twenty-Two
Breakfast: Greek Yogurt Parfait
Lunch: Greek Chicken Burgers
Dinner: Mediterranean Lamb Stew
Snack: Crispy Italian Biscotti
Day Twenty-Three
Breakfast: Mediterranean Breakfast Donuts
Lunch: Kofta Lettuce Wraps
Dinner: Beans Fish Stew
Snack: Greek yogurt
Day Twenty-Four
Breakfast: Barley Raspberry Compote
Lunch: Lime Oregano Shrimp Pasta
Dinner: Flavored Dijon Turkey
Snack: Crispy Apple Strudel
Day Twenty-Five
Breakfast: Lemon Pumpkin Pancakes
Lunch: Turkish Beef Meatballs with Pita
Dinner: Greek Salad
Snack: Crisped Potato Wedges
Day Twenty-Six
Breakfast: Scrumptious Milky Waffles
Lunch: Cheese Spring Salad with crust bread
Dinner: Pine Nuts and Rice Pilaf
Snack: Tuna Bites
Day Twenty-Seven
Breakfast: Italian Sandwich Breakfast
Lunch: Zucchini Turkey Kofta with pita bread
Dinner: Roasted Tomatoes with Spaghetti and Grana Padano Cheese
Snack: Spicy Fried Chickpeas
Day Twenty-Eight
Breakfast: Baked Zucchini Omelet with Toast Bread
Lunch: Scrumptious Fish with Peppers and Tomatoes
Dinner: Golden Yogurt Sauce with Pasta
Snack: Nutty Date Bars
Day Twenty-Nine
Breakfast: Parmesan Broccoli Quiche
Lunch: Veggie Lamb Meatballs with Greens
Dinner: Greek Lima Beans
Snack: Basil Shortbread Cookies
Day Thirty
Breakfast: Pecan Monkey Bread and no-sugar coffee with 2 tbsps heavy cream
Lunch: Italian Broccoli Squash Pasta
Dinner: Tasty Fried Rice
Snack: Rich Shortbread Cookies
BREAKFAST
Scrumptious 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
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
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
Egg Breakfast Muffins
Preparation Time: 15 minutes Cook Time: 25 minutes Serves: 12 servings
Ingredients
1 (chopped) small red bell pepper
Olive oil
1 (chopped finely) shallot
12 halved cherry tomatoes
3-4 ounces boneless (cooked & shredded) turkey
6-10 (pitted and chopped) kalamata olives
1 handful crumbled feta
1/2 cup fresh chopped cilantro
Salt and Pepper
8 large eggs
1/2 teaspoon Spanish paprika
Method
1. Set a rack in the middle of your oven and heat up oven to 350ºF. Prepare a greased 12-cup muffin tin with olive oil. Add crumbled feta, cilantro, turkey, olives, shallots, tomatoes and peppers into a bowl and combine.
2. Split feta mixture into the prepared muffin tin, until two third of the way full. Add spices, pepper, salt and eggs into a big bowl and whisk until combined. Top feta mixture with the egg mixture. Note: Leave enough room at the top of each muffin cup.
3. Transfer muffin pan into the center rack of the oven and bake until eggs are ready, for about 25 minutes. Let sit to cool and loosen muffins around the edges with a sharp knife. Serve and enjoy.
Nutritional Information/Serving
Calories 67 kcal, Protein 4.6g, Total Carbs 1.2g, Sodium 161.4mg, Total Fat 4.7g
Tasty Breakfast Toast
Preparation Time: 10 minutes Cook Time: 0 minutes Serves: 4 servings
Ingredients
1/2 cup store-bought hummus
4 (toasted) thick whole wheat or whole grain bread slices
1 handful baby arugula
Harissa, to taste
1-2 (sliced into rounds) Roma tomatoes
1 (sliced into rounds) cucumber
Feta cheese, crumbled
2 tablespoons kalamata olives, chopped
Method
1. Add 2 tablespoons hummus on each bread slice and top with harissa. Add every other topping and arugula on each bread slice. Serve and enjoy.
Nutritional Information/Serving
Calories 166 kcal, Protein 6.1g, Total Carbs 29.4g, Sodium 97.6mg, Total Fat 4.2g
Poached Fruit Compote
Preparation Time: 15 minutes Cook Time: 5 minutes Serves: 10 servings
Ingredients
1 pound (pitted and halved) cherries
3-4 (halved, pitted and sliced thin) peaches
2 cups red wine
1 teaspoon cinnamon, ground
1 1/2 cup Greek yogurt, plain no-free
3/4 cup cane sugar
Honey
1 teaspoon vanilla extract
Method
1. Add cherries and peaches into a big bowl. Shake cinnamon over peaches, toss to combine and let sit until needed. Add sugar and wine into a saucepan over high. Heat until sugar is fully dissolved, for 5 minutes.
2. Empty sugar syrup over the cherries, place lid over bowl and let sit until cooled for 1 hour. Get rid of the syrup, retaining just a small cup for later use. Add honey, vanilla extract and Greek yogurt into a small bowl and combine.
3. Serve fruit compote, topped with a blob of Greek yogurt mixture and a little poaching syrup.
Nutritional Information/Serving
Calories 167 kcal, Total Carbs 10.9g, Sodium 14.6mg, Total Fat 0g
Nutty Banana Bread
Preparation Time: 15 minutes Cook Time: 55 minutes Serves: 14 slices
Ingredients
1/2 cup organic honey
1/3 cup olive oil
2 mashed bananas, ripe
2 eggs
1/4 cup milk, low-fat
2 tablespoons plain yogurt, no-fat
1 teaspoon vanilla extract
1 teaspoon baking soda
1/2 teaspoon cinnamon, ground
1/2-3/4 teaspoon cardamom, ground
1 1/3 cup wheat flour
1/2 teaspoon nutmeg, ground
1/3 cup walnut hearts, chopped
6 (pitted and chopped) dates
Method
1. Heat up oven to 325ºF. Add honey and olive oil into a big bowl and whisk until combined. Add eggs into the honey mixture and whisk until combined. Add nutmeg, cinnamon, cardamom, vanilla extract, baking soda, milk, yogurt and banana into the honey mixture and whisk until combined.
2. Stir in the wheat flour using a spatula. Add walnuts and dates into the batter and stir until evenly distributed and combined. Prepare 5 3/4-by-3" lightly oiled nonstick loaf pan. Empty the batter into the prepared pan and shake pan lightly until batter is spread evenly.
3. Transfer loaf pan into the preheated oven and bake until an inserted toothpick comes out clean for 55 minutes. Take out bread from the oven and let sit for 10 minutes until cooled. Move bread to wire rack for about 20 minutes until cool. Slice bread, serve and enjoy.
Nutritional Information/Serving
Calories 172 kcal, Protein 2.4g, Total Carbs 28.8g, Sodium 104.1mg, Total Fat 5.9g
Spinach Feta Frittata
Preparation Time: 10 minutes Cook Time: 12 minutes Serves: 8 slices
Ingredients
1/4 cup milk
8 eggs
1/2 teaspoon dill weed
1 teaspoon basil, dried
1/2 teaspoon paprika
1/2 teaspoon black pepper
6 ounces (thawed and squeeze out water completely) chopped spinach, frozen
1 pinch salt
1 cup fresh chopped cilantro
1/2 cup yellow onion, chopped finely
3 minced garlic cloves
3 tablespoons fresh mint leaves, chopped
Olive oil
3-4 ounces feta cheese, crumbled
Method
1. Heat up oven to 375ºF. Add 1 pinch salt, spices and eggs into a big bowl and whisk until combined. Add every other ingredient with the spinach into the egg mixture and stir until well combined.
2. Add 2 tablespoons olive oil into a 12" cast iron skillet and heat until it shimmers. Note: don’t over heat, oil should not be smoky. Empty the spinach egg mixture into the heated oil, spread mixture by shaking lightly.
3. Adjust heat to med-high and cook until eggs are set for about 4 minutes. Move cast iron skillet into the preheated oven and bake until eggs are set and well cooked, for 8 minutes. Serve with Mediterranean Salad.
Nutritional Information/Serving
Calories 152 kcal, Protein 9.8g, Total Carbs 4.9g, Sodium 347.7mg, Total Fat 10.7g
Zucchini Quiche with No-Crust
Preparation Time: 10 minutes Cook Time: 35 minutes Serves: 8 slices
Ingredients
Olive oil
1 (sliced thinly into rounds) tomato, medium
3 (sliced into rounds) shallots
1 (slice into rounds) zucchini
1 teaspoon (divided) sweet paprika
Salt and pepper
2 tablespoons Parmesan, grated
1/2 cup shredded mozzarella, part-skim
2/3 cup skim milk
3 (beaten) eggs, large
1/2 cup (sifted) white whole wheat flour
1/4 teaspoon baking powder
1/4 cup packed fresh cilantro
Method
1. Heat up oven to 350ºF. Add the tomato slices onto paper towel, arrange and season evenly with salt. Let tomato slices sit for some minutes and pat dry. In the meantime, add 2 tablespoons olive oil into a big skillet over med-heat.
2. Heat oil until shimmering. Note: don’t over heat, oil should not be smoky. Add shallots and zucchini into the hot oil and season 1/2 teaspoon sweet paprika, pepper and salt.
3. Increase heat a little and saute the zucchini mixture until finely colored and softened; toss often. Note: Zucchini will have some brown spots. Lightly oil the base of a 9" pie dish. Transfer the cooked veggies into the prepared dish.
4. Add the tomato slices over the zucchini mixture and arrange. Spread Parmesan and mozzarella cheese over mixture evenly. Add fresh cilantro, flour, baking powder, 1/2 teaspoon paprika, milk and eggs into a bowl and whisk until combined.
5. Empty the egg mixture into the dish. Transfer pie dish into the preheated oven and bake until egg mixture is hardened, for about 30 minutes. Take out quiche from the oven, let sit to cool before you serve. Serve and enjoy.
Nutritional Information/Serving
Calories 145 kcal, Protein 8.4g, Total Carbs 16.5g, Sodium 252.2mg, Total Fat 5.6g
Greek Bread
Preparation Time: 30 minutes Cook Time: 45 minutes Serves: 16 slices
Ingredients
5 1/2 cups flour, all-purpose
2 1/4 teaspoons active dry yeast
1 1/3 cup milk
1/2 cup sugar
1 teaspoon fine salt
5 tablespoons butter, unsalted
Egg wash = 1 teaspoon water + 1 beaten egg
2 (beaten) large eggs
1/4 teaspoon vanilla extract
2 tablespoons anise seed
Olive oil
3 (dyed red and dried fully) hard-boiled eggs
2-4 tablespoons sesame seeds, toasted
Method
1. Add 1 tablespoon sugar, 1 tablespoon flour, yeast and 1/3 cup hot water into a bowl, combine and pour into a stand mixer bowl and whisk lightly. Place towel over mixer until covered and let sit until bubbly for 10 minutes.
2. Add milk into a small saucepan and heat for about 4-6 minutes until milk edges are bubbly. Remove saucepan from heat, add salt, remaining sugar and butter into the milk and stir until wholly incorporated.
3. Let mixture sit until cooled, for 5 minutes. Add milk mixture into the flour mixture and stir until wholly incorporated using the mixer's paddle attachment. Add the 2 beaten eggs into the batter while the paddle runs.
4. Slowly vanilla extract and anise seed into the batter and beat until combined and soft dough is formed. Adjust paddle speed to med-high until dough is released from the bowl sides.
5. Lightly flour a flat work surface and add the dough. Knead dough for about 5 minutes until a smooth consistency is reached. Oil a bowl lightly and add the kneaded dough. Place lid over bowl until covered, put covered bowl in a closed warm are until dough rises, for about 1 hour 30 minutes.
6. Hit dough until flattened and moved to the floured flat surface. Slice dough in 3 even sections and roll into a 16" rope. Transfer dough ropes into a big parchment paper lined baking sheet. Press the ropes at an end and knit loosely.
7. Form dough weaves into a ring and press on the other side. Expand dough circle, about 3 1/2 wide hole in the middle and 10
diagonally. Place a clean towel over dough and return into the warm area for an hour until it rises.
8. Brush olive oil over dyed eggs and clean with a paper towel. Softly add the dyed eggs into 3 equidistant points on the dough, cover and place back in the warm area. Let dough sit until doubled, for 1 hour extra. Heat up oven to 350ºF.
9. Brush dough with egg wash until evenly covered and top evenly with toasted sesame seeds. Transfer into the preheated oven and bake knitted dough until a fine deep golden brown is reached, for about 45 minutes. Note: check for doneness by tapping to hear if a hallow sound comes back.
10. Let sit for 30 minutes until cool before you serve. Serve as desired.
Nutritional Information/Serving
Calories 252 kcal, Protein 7.3g, Total Carbs 40.6g, Sodium 175.8mg, Total Fat 6.6g
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
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
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
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
Scrumptious 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
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
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
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
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
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
1 small tomato
Garnish with
Kosher salt
Rosemary leaves
Method
1. Dribble olive oil over bread toast; arrange tomato slices, cheese and avocado over toast. Garnish with kosher salt and rosemary leaves and dribble with extra olive oil as desired.
Nutritional Information/Serving
Calories 302 kcal, Carbs 33g, Fat 14g, Protein 15g, Sodium 243mg
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
Fluffy Mediterranean Pancakes
Preparation Time: 10 minutes Cook Time: 10 minutes Serves: 4 Servings
Ingredients
2 tbsps white vinegar
3/4 cup milk
2 tbsps white sugar
1 cup flour, all-purpose
1/2 tsp baking soda
1 tsp baking powder
1 egg
1/2 tsp salt
2 tbsps melted butter
Method
1. Add vinegar and milk into an average bowl, mix until well combine and let sit until flavors meld, for 5 minutes. Add salt, baking soda, baking powder, sugar and flour into a big bowl and combine. Add butter and egg into the milk mixture and whisk until combined.
2. Empty the flour mixture into milk-egg mixture and whisk until wholly combined and no lump remains. Coat a big skillet with cooking spray and place over med-heat. Add 1/4-cup scoops of pancake batter into the heated skillet and cook until pancake top is bubbly. Using a spatula, flip pancakes and cook until browned.
3. Repeat process until pancakes are wholly browned. Let sit to cool. Serve and enjoy.
Nutritional Information/Serving
Calories 230 kcal, Protein 6.4g, Carbs 32.7g, Fat 8.2g, Sodium 650mg
Quinoa Breakfast with Pistachios
Preparation Time: 10 minutes Cook Time: 15 minutes Serves: 4 Servings
Ingredients
1 tsp cinnamon, ground
1/4 cup unsalted pistachios, chopped
2 cups milk
1 cup quinoa
1 tsp vanilla extract
1 tsp salt
2 (chopped fine) pitted dates, dried
2 tbsps honey
5 (chopped fine) apricots, dried
Method
1. Add pistachios into a skillet over med-heat and cook for 3-5 minutes until golden and toasted. Add quinoa and cinnamon into saucepan over med-heat and cook until heated through. Add salt and milk into the quinoa mixture and stir cook until boiling. Adjust to low heat.
2. Place lid over saucepan and simmer for 15 minutes. Add 1/2 the toasted pistachios, apricots, dates, honey and vanilla into the quinoa mixture and stir to combine. Serve, topped with remaining half of the toasted and pistachios. Enjoy.
Nutritional Information/Serving
Calories 327 kcal, Protein 11.5g, Carbs 53.9g, Fat 7.9g, Sodium 501mg
Creamy Banana Bread with Pecans
Preparation Time: 10 minutes Cook Time: 60 minutes Serves: 32 Servings
Ingredients
1 tsp cinnamon, ground
3 cups + 1/4 cup white sugar
3/4 cup butter
6 (mashed) bananas, very ripe
3 eggs
2 tsps vanilla extract
1 (16 oz.) container sour cream
1/2 tsp salt
2 tsps cinnamon, ground
4 1/2 cups flour, all-purpose
3 tsps baking soda
1 cup pecans, chopped
Method
1. Heat up oven to 300ºF. Add 1 tsp cinnamon and 1/4 cup white sugar into a small bowl and stir to combine. Prepare 4 greased (7-by-3") loaf pans. Lightly sprinkle the cinnamon mixture over the greased loaf pans. Add 3 cups white sugar and butter into a big bowl, and cream until desired texture is reached.
2. Add cinnamon, vanilla, sour cream, mashed bananas and eggs into the creamed butter mixture and mix until combined. Add the flour, baking soda and salt into the big bowl and mix until wholly combined. Add the chopped pecans into the batter and stir to combine. Split batter into the prepared loaf pans.
3. Transfer loaf pans into the preheated oven and bake until an inserted toothpick comes out clean, for 60 seconds.
Nutritional Information/Serving
Calories 263 kcal, Protein 3.7g, Carbs 40.1g, Fat 10.4g, Sodium 200mg
Sumptuous Stuffed Peppers
Preparation Time: 10 minutes Cook Time: 15 minutes Serves: 6 servings
Ingredients
Water
3 (halve lengthways and remove core) bell peppers
6 ounces (sliced and chopped) mushrooms
Olive oil
10-12 ounces (peeled and diced small) gold potatoes
1 cup yellow onion, chopped
3/4 teaspoon hot paprika
Salt and pepper, to taste
3/4 teaspoon cumin, organic
3/4 teaspoon coriander, organic
3 chopped garlic cloves
1/2 teaspoon turmeric, organic
1/2 cup packed fresh chopped cilantro
1/2 cup cherry tomatoes, chopped
6 eggs
Method
1. Heat up oven to 350ºF. Place pepper boats on a baking dish with the cut side up. Add 1 cup water into the bottom of the baking dish. Place aluminum foil over baking dish until covered. Transfer baking dish into the preheated oven and bake for 10-15 minutes.
2. In the meantime, add mushrooms into a 12" cast iron skillet over high heat. Stir cook often until finely browned. Sprinkle salt over mushrooms and remove mushrooms into a plate and let sit until needed.
3. Adjust heat to med-high. Add 2 tablespoons olive oil into the skillet until it shimmers. Add potatoes and onions into the hot oil and sprinkle with the spices, pepper and salt. Stir cook potato mixture for 5 minutes.
4. Add garlic into the potato mixture and stir cook for 5-7 more minutes until potatoes are softened. Add cilantro, tomatoes and cooked mushrooms into the potato mixture and stir until combined before removing from heat.
5. Take out pepper boats from the baking dish and reserve the cooking water. Add potato filling into the pepper boats until filled - 3/4 of the way. Crack an egg over potato filling into each pepper boat.
6. Tent aluminum foil over baking dish, transfer into the preheated oven and bake until eggs are just-set for 18-20 minutes. Serve and enjoy.
Nutritional Information/Serving
Calories 179 kcal, Protein 9.5g, Total Carbs 15.6g, Sodium 94.3mg, Total Fat 9.1g
Mediterranean Tortilla with Salad
Preparation Time: 15 minutes Cook Time: 30 minutes Serves: 6 servings
Ingredients
Salt
10 eggs, medium
1 teaspoon basil, dried
1 teaspoon sweet Spanish paprika
1 1/2 pounds (peeled, halved and sliced crossways) russet potatoes
1 cup olive oil
4 (trim and chop both green and white parts) scallions
1 (peeled, halved and sliced crossways) yellow onion, large
Salad
8 ounces baby arugula
8 ounces baby spinach
1 teaspoon lemon pepper seasoning
Salt and pepper, to taste
Olive oil
1–2 teaspoon lime juice
Method
1. Add basil, paprika, salt and eggs into a big bowl, whisk until combined and let sit until needed. Prepare a 10" nonstick oven-proof skillet. Add olive oil