Mediterranean Diet Cookbook Made Simple: 365 Days of Quick & Easy Recipes with Colorful High-Quality Pictures | Edition for Beginners with 28-Day Healthy Meal Plan

By Emily Tarantino

RECIPES TWICE AS EASY AND DELICIOUS

 

Each recipe in this book is the result of the experience the author has gained over the years in the kitchen and from the valuable information she received during her cooking and nutritional studies in Italy.

 

With this book, Emily shares the true aromas and flavors of the Mediterranean in the clearest and simplest possible way.

 

Here's how:

✓ Kitchen-Tested Recipes – All the recipes in this cookbook have been tried, tested, and improved over the years.

✓ High-Quality Color Images – Among the few cookbooks on the market featuring color images for every recipe. 

✓ Step-by-Step Preparation – Each step of the process is explained in a clear and simple way.

• Original presentation for each recipe
• Cooking and preparation times
• Ingredient list with American measures
• Nutritional values
• Tips & Tricks

✓ It doesn't waste your time – The book is divided into sections so that you can quickly find the dish you want according to your needs:

• Breakfast 
• Starters (Fish, Meat, Dairy, Vegetables)
• Special Salads 
• First Courses (Fish-Based, Meat-Based, Vegetable Legume-Based)
• Main Courses (Fish-Based, Meat-Based, Egg-Based)
• Side Dishes & Sauces
• Fruit & Dessert 

✓ 28-Day Meal Plan: A monthly meal plan with an incredible variety of dishes—enough for 365 days!

✓ Bonus: Included inside is another book where you will learn absolutely everything there is to know about the Mediterranean Diet, including an explanation of what foods to eat and which to avoid, 10 valuable tips for success, principles to follow, and more!

 

Take this cookbook now and learn how to cook the healthiest dishes by discovering the true aromas and flavors of Mediterranean cuisine!

• Language: English
• Publisher: Emily Tarantino
• Release date: Apr 2, 2022
• ISBN: 9798201367657

Book preview

© Copyright 2022 - All rights reserved by Emily Tarantino

The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book, either directly or indirectly.

Legal Notice:

This book is copyright protected. It is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.

Disclaimer Notice:

Please note that the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up-to-date, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, that are incurred as a result of the use of the information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

TABLE OF CONTENTS

INTRODUCTION

CHAPTER 1 - BREAKFAST

Oatmeal Cookies

Golden Milk

Peanut Butter

Oatmeal with Hazelnuts and Apples

Apple Pie

Muesli & Banana Cookies

FAST BREAKFAST

CHAPTER 2 - STARTERS

FISH STARTERS

Salmon and Feta Muffins

Shrimp Cocktail

Cod-Fish Croquettes

Catalan Shrimp

Seafood Bruschetta

Avocado, Eggs and Salmon

Tuna-Stuffed Tomatoes

Octopus Salad

VEGETABLE STARTERS

Zucchini Pizzas

Patatas Bravas

Peppers with Breadcrumbs

Mediterranean Eggplant Rolls

MEAT STARTERS

Omelettes in Lean Bacon

Vitello Tonnato

Sesame-Crusted Meatballs

Bresaola and Cheese Cones

Bruschetta with Figs and Sweet Ham

DAIRY STARTERS

Baked Feta

Eggplant Mozzarella Tower

Fried Mozzarella

Roast Mozzarella in Carrozza

Colorful Truffle Cheese

Stuffed Mozzarella

CHAPTER 3 - SPECIAL SALADS

Caesar Salad

Red Lentil Salad

Greek Salad

Salmon and Shrimp Salad with Yogurt

Avocado Salad

Mediterranean Watermelon Salad

Rocket Salad with Pears, Grana and Walnuts

CHAPTER 4 - FIRST COURSES

FISH-BASED FIRST COURSES

Mackerel Maccheroni

Seafood Carbonara

Lemon and Shrimp Risotto

Spaghetti with Clams

Maccheroni with Cherry Tomatoes and Anchovies

Psarosoupa

Venere Rice with Swordfish

Garganelli with Zucchini Pesto and Shrimp

Pennette with Salmon and Vodka

Salmon Risotto

MEAT-BASED FIRST COURSES

Broccoli and Sausage Orecchiette

Radicchio and Smoked Bacon Risotto

Pasta alla Genovese

Chicken Couscous

Gnocchi with Speck, Potato Cream and Rocket

CHAPTER 5 -VEGETABLE/LEGUME-BASED FIRST COURSES

Chickpea Soup

Orecchiette with Turnip Greens

Spaghetti with Garlic, Olive Oil and Chili Peppers

Eggplant Pasta

Cauliflower Pasta From Naples

Vegetable Soup

Cannellini Bean Pasta

CHAPTER 6 - MAIN COURSES

FISH-BASED MAIN COURSES

Tuna and Ricotta Meatballs

Zucchini and Shrimp in a Pan

Warm Octopus and Potato Salad

Pistachio-Crusted Tuna

Sicilian Swordfish

Mussels alla Tarantina

Moroccan Fish Tajine

Salmon with Oranges

Drunk Octopus

Chili Garlic Shrimp

MEAT-BASED MAIN COURSES

Meatballs with Tomato Sauce

Stuffed Eggplants

Marsala Scaloppine

Pork Souvlaki

Baked Meatballs

Pizzaiola Steak

Apulian Bombette

Turkey and Ricotta Polpettone

EGG-BASED MAIN COURSES

Omelette with Ricotta and Spinach

Omelette

Asparagus and Tomato Frittata with Havarti and Dill

Peppers Flowers with Eggs

CHAPTER 7 - SIDE DISHES AND SAUCES

Eggplant Carpaccio

Aioli Sauce

Escarole alla Mediterranea

Puglia Green Beans

Bean Cream

Artichoke alla Romana

Tzatziki

Mashed Potatoes

Genovese Pesto

Sicilian Pesto

Baby Potatoes Wrapped in Bacon

CHAPTER 8 - FRUIT & DESSERT

Ham and Pineapple

Summer Fruit Pie

Sangria

Grilled Pineapple with Honey and Cinnamon

Fried Apple Rings

Pears in Red Wine

Candied Almonds

Yogurt Biscuits

Apple Heart Puffs

Pears with Chocolate Topping

28-DAY MEAL PLAN

Week 1

Week 2

Week 3

Week 4

CONCLUSION

INTRODUCTION

Thank you for purchasing this Mediterranean diet cookbook.

This diet boasts the healthiest raw materials. In fact, medical experts the world over agree that the Mediterranean diet is the best diet for maintaining a healthy lifestyle while reducing your risk for heart disease, stroke, cancer, and diabetes.

Moreover, it is a varied diet full of healthy and delicious dishes that are based on a natural way of eating. This all-natural healthy diet has been followed for centuries by the cultures of the Mediterranean region.

With this book, I share the true aromas and flavors of this culture in the clearest and simplest possible way.

Each recipe comes from the experiences that I have gained over the years in the kitchen and from the valuable information I received during my cooking and nutritional studies in Italy.

What you will find in this cookbook:

✓ Kitchen-Tested Recipes – All the recipes in this cookbook have been tried, tested, and improved over the years.

✓ High-Quality Color Images – Among the few cookbooks on the market featuring color images for every recipe.

✓ Step-by-Step Preparation – Each step of the process is explained clearly and simply.

✓ It doesn't waste your time – The book is divided into sections so that you can quickly find the dish you want according to your needs

✓ 28-Day Meal Plan: A monthly meal plan with an incredible variety of dishes—enough for 365 days!

BONUS:

Before going into the details of the Mediterranean diet recipes, it is important to get a basic grasp of the features of this diet and how you can be successful in it.

Therefore, I want to give you an entire book on the Mediterranean Diet where where you will learn absolutely everything you need to know about the Mediterranean diet, including an explanation of what foods to include and which to avoid, 10 valuable tips for taking the best from this diet and the fundamental principles to follow.

CLICK HERE

or directly click on the cover to receive it for FREE.

CHAPTER 1

BREAKFAST

What should never be missing in a Mediterranean breakfast?

One of the most important components is certain grains, preferably the whole kind. Carbohydrates are important, but less refined ones are preferred.

Thanks to the use of lightly processed flours or local grains, the fiber intake is also greater, and functional to guarantee healthy digestion. Equally fundamental are the vitamins and phytonutrients contained in fresh fruit, which are abundant in the Mediterranean breakfast.

Finally, there is a large room for the protein of vegetable origin, which therefore includes elements such as vegetables, and above all some types of oily fruits, such as avocados. While not falling directly in the category of what is traditionally considered a Mediterranean diet, avocados are good alternatives.

In fact, they are a source of good lipids and proteins that help the body in the cell regeneration process.

Oatmeal Cookies

Prep & Cook time: 28 minutes

Difficulty: Very easy

Cost: $

Presentation

These oat-based, flour-free cookies are delicious and very easy to prepare. Excellent for breakfast and perfect to accompany afternoon tea!

This is a dough in which the oat flakes are combined with almonds and sugar, and the whole is bound by butter and an egg and perfumed with cinnamon and lemon zest. After storing the dough in the refrigerator, many small balls are made and placed in the oven for about twenty minutes.

To ensure that the biscuits are delicious, you must pay close attention to the dough, which must be well worked.

Ingredients

10.5oz Oat flakes

8 tablespoons sugar

½ cup(4.4oz) butter

½ cup almonds

1 teaspoon powdered cinnamon

1 ½ teaspoon (0.28oz-8g) Baking powder

1 Yolk

1 Egg

Zest of 1 lemon (ideally, an organic lemon peel)

Directions

Start by taking a blender and mixing half the oatmeal with the almonds.

Once evenly mixed, add the softened butter.

After having mixed it all, once the butter is well distributed, remove the mixture obtained from the blender and place it in a large bowl.

Now add the sugar, baking powder, one whole egg and one yolk, the lemon zest and a teaspoon of cinnamon.

At this point, add the remaining oat flakes (those not minced) and work all the ingredients well with your hands.

Once you have obtained an even mixture, cover it with plastic wrap and let it rest in the refrigerator for 30 minutes.

When the mixture has reached the right consistency (it has to be quite hard), divide it into many small parts.

With wet hands, make lots of balls and place them in a baking pan covered with parchment paper, trying to leave adequate space between each ball, as they will grow and spread during baking.

Bake at 350 °F for 20 minutes (if ventilated, 325°F for about 15 minutes) and take the oatmeal cookies out as soon as they are golden brown.

Your oatmeal cookies are ready!

Tips And Tricks

You can also add dried fruit. I like to add blackberries.

The cookies can be stored in a glass jar for 1 week and a half.

Nutritional Values Per Serving

Calories 134; Carbs 15g; sugars 6.2g; Protein 2.1g; Fat 7.3g; saturated fat 3.12g; Fiber 1.3g; Cholesterol 37 mg

Golden Milk

Yield: 1 piece

Prep & Cook time: 16 minutes

Difficulty: Very easy

Cost: $

Presentation

A turmeric, vegetable milk, and honey-based drink, are considered a precious nourishment for our body, which benefits greatly from turmerine.

This element is contained in the turmeric root and comes from the Ayurvedic philosophy, whose main objective is to achieve a psychophysical balance through nutrition.

If eaten at breakfast, this delicious drink allows you to better face the day!

Now that I’ve told you about it, all you have to do is try to make a nice cup of this golden milk!

Ingredients

Ingredients for turmeric paste (about 30 cups):

A little bit more than a cup of water

1.40oz (40g) Turmeric powder

For a cup of golden milk:

5 fl oz (150ml) vegetable milk (almond or soy)

1 tablespoon Honey

Directions

Start with the turmeric paste:

Pour the water into a saucepan and bring to a boil.

As soon as the water boils, turn off the heat and add the turmeric powder.

Stir continuously until a thick and grainy paste is obtained.

Finally, transfer the turmeric paste to a jar in which you can store it.

Now, move on to preparing your cup of golden milk.

Bring the vegetable milk to a boil in a saucepan (choose the milk you prefer).

Transfer it to a jar and add a teaspoon of turmeric paste, then sweeten with honey and stir with a spoon.

Your golden milk is ready! Enjoy this tasty breakfast

Tips And Tricks

Instead of honey, you can sweeten your golden milk however you prefer, for example with agave syrup or stevia. You can also add a pinch of black pepper.

Turmeric paste can be stored in the refrigerator for up to a month.

Nutritional Values Per Serving

Calories 100; Carbs 13.8g; sugars 13.6g; Protein 4.6g; Fat 2.9g; saturated fat 0.33g; Fiber 0.3g

Peanut Butter

Prep & Cook time: 20 minutes

Difficulty: Very easy

Cost: $

Preparation

Peanut butter is a tasty cream made from roasted and ground peanut seeds, and can be eaten both at breakfast and on an afternoon whim.

Peanut seeds have an excellent protein content and a moderate amino acid profile, and are rich in some minerals such as zinc, magnesium, potassium, phosphorus, manganese and copper. The fiber and vitamin E content is also particularly high.

To prepare it, it is preferable to use high-quality oil and depending on the amount of oil you add, you get a creamier or crunchier consistency.  The latter is obtained by adding some roughly chopped peanuts.

Ingredients

Ingredients for about 450 g of peanut butter:

6 cups(21 oz) Peanuts with shell

2 tablespoons (1 oz) peanut oil

¾ teaspoon honey

½ teaspoon of brown sugar

Salt to taste

Directions

Remove the peanut shells,

Reviews for Mediterranean Diet Cookbook Made Simple

[Geppe M · Rating: 5 out of 5 stars]

I really recommend this Mediterranean diet cookbook! There is a great variety of recipes to explore and try for all meals of the day.

[Robert Rowan · Rating: 5 out of 5 stars]

Mediterranean Diet Cookbook Made Simple: 365 Days of Quick & Easy Recipes with Colorful High-Quality Pictures | Edition for Beginners with 28-Day Healthy Meal Plan