Mediterranean Diet Cookbook: Easy and Flavorful Recipes to Start and Maintain a Healthy Lifestyle with 4-Week Weight Loss Meal Plan

By Kendall Cobb

The countries along the Mediterranean Sea and their people have a history of living longer and healthier lives, and you can too! More than a mix of rich history, gorgeous beaches, and warm blue waters. You can prevent illnesses and prolong your life by simply following a Mediterranean diet rich in olive oil, nuts, beans, fish, fruits and vegetables, even drinking wine with food.

 

The Mediterranean Diet Cookbook features recipes that include perennial favorites, little-known treasures, and recent discoveries from all countries in the region.

Get ready to live a balanced lifestyle that involves tempting, satisfying, recipes- perfect for family and entertaining meals, to be enjoyed by any palate for any and all times.

• Language: English
• Publisher: Kendall Cobb
• Release date: Mar 10, 2021
• ISBN: 9781393161370

Book preview

BREAKFAST

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01. Salmon and Bulgur Salad

Preparation time: 25 minutes

Cooking time: 10 minutes

Servings:4

Ingredients:

1 pound salmon fillet, skinless and boneless

1 tablespoon olive oil

1 cup bulgur

1 cup parsley, chopped

¼ cup mint, chopped

3 tablespoons lemon juice

1 red onion, sliced 

Salt and black pepper to the taste

2 cup hot water

Directions:

Heat up a pan with half of the oil over medium heat, add the salmon, some salt and pepper, cook for 5 minutes on each side, cool down, flake and put in a salad bowl.

In another bowl, mix the bulgur with hot water, cover, leave aside for 25 minutes, drain and transfer to the bowl with the salmon.

Add the rest of the ingredients, toss and serve for breakfast.

Nutrition Values: calories 321, fat 11.3, fiber 7.9, carbs 30.8, protein 27.6

02. Herbed Quinoa and Asparagus

Preparation time: 10 minutes

Cooking time: 0 minutes

Servings:4

Ingredients:

3 cups asparagus, steamed and roughly chopped 

1 tablespoon olive oil

3 tablespoons balsamic vinegar 

1 and ¾ cups quinoa, cooked 

2 teaspoons mustard

Salt and black pepper to the taste

5 ounces baby spinach

½ cup parsley, chopped

1 tablespoon thyme, chopped

1 tablespoon tarragon, chopped

Directions:

In a salad bowl, combine the asparagus with the quinoa, spinach and the rest of the ingredients, toss and keep in the fridge for 10 minutes before serving for breakfast.

Nutrition Values:calories 323, fat 11.3, fiber 3.4, carbs 16.4, protein 10

03. Lettuce and Strawberry Salad

Preparation time: 5 minutes

Cooking time: 0 minutes

Servings:6

Ingredients:

1 avocado, peeled, pitted and mashed

2 tablespoons almond milk

1 tablespoon poppy seeds

4 cups romaine lettuce leaves, torn

1 tablespoon balsamic vinegar 

1 cup strawberries, sliced

2 tablespoons almonds, toasted and chopped 

Directions:

In a bowl, mix the avocado with the lettuce and the rest of the ingredients, toss and serve for breakfast,

Nutrition Values: calories 145, fat 1.9, fiber 1.2, carbs 3.6, protein 2.3

04. Ham Cups

Preparation time: 15 minutes

Cooking time: 5 minutes

Servings: 6

Ingredients:

10 oz. ham, sliced

6 eggs, beaten

5 oz. Cheddar cheese, shredded

1 tablespoon olive