Mediterranean Diet Cookbook for Beginners: 500 Quick, Easy and Affordable Mouth-Watering Recipes that Anyone Can Cook, Even if You've Never Boiled an Egg ... are Always Busy. 28 Days Meal Plan Included
Many studies (the best known of all is PREDIMED) have shown that people who follow this diet have a longer life expectan
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English Pages 586 Year 2020
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- Mediterranean Diet Cookbook for Beginners, 500 receips, 28 Days Meal Plan Included
Table of contents :
INTRODUCTION
The Benefits of the Mediterranean Diet
The Mediterranean Diet Pyramid
The Foods of the Mediterranean Diet and Serving Score
CHAPTER 1. BREAKFAST AND SMOOTHIES RECIPES
1. Mediterranean Pita Breakfast
2. Hummus Deviled Egg
3. Smoked Salmon Scrambled Egg
4. Buckwheat Apple-Raisin Muffin
5. Pumpkin Bran Muffin
6. Buckwheat Buttermilk Pancakes
7. French Toast with Almonds and Peach Compote
8. Mixed Berries Oatmeal with Sweet Vanilla Cream
9. Choco-Strawberry Crepe
10. No Crust Asparagus-Ham Quiche
11. Apple Cheese Scones
12. Bacon and Egg Wrap
13. Orange-Blueberry Muffin
14. Baked Ginger Oatmeal with Pear Topping
15. Greek Style Veggie Omelet
16. Summer Smoothie
17. Ham & Egg Pitas
18. Breakfast Couscous
19. Peach Breakfast Salad
20. Savory Oats
21. Tahini & Apple Toast
22. Scrambled Basil Eggs
23. Greek Potatoes & Eggs
24. Avocado & Honey Smoothie
25. Vegetable Frittata
26. Mini Lettuce Wraps
27. Curry Apple Couscous
28. Lamb & Vegetable Bake
29. Herb Flounder
30. Cauliflower Quinoa
31. Mango Pear Smoothie
32. Spinach Omelet
33. Almond Pancakes
34. Quinoa Fruit Salad
35. Strawberry Rhubarb Smoothie
36. Barley Porridge
37. Gingerbread & Pumpkin Smoothie
38. Green Juice
39. Walnut & Date Smoothie
40. Fruit Smoothie
41. Chocolate Banana Smoothie
42. Yogurt with Blueberries, Honey, and Mint
43. Berry and Yogurt Parfait
44. Oatmeal with Berries and Sunflower Seeds
45. Almond and Maple Quick Grits
46. Banana Oats
47. Breakfast Sandwich
48. Morning Couscous
49. Avocado and Apple Smoothie
50. Mini Frittatas
51. Sun-dried Tomatoes Oatmeal
52. Breakfast Egg on Avocado
53. Brekky Egg- Potato Hash
54. Basil and Tomato Soup
55. Butternut Squash Hummus
56. Ham Muffins
57. Farro Salad
58. Cranberry and Dates Squares
59. Lentils and Cheddar Frittata
60. Tuna Sandwich
CHAPTER 2. SALAD RECIPES
70. Spelled Salad
71. Chickpea and Zucchini Salad
72. Provencal Artichoke Salad
73. Bulgarian Salad
74. Falafel Salad Bowl
75. Easy Greek Salad
76. Arugula Salad with Figs and Walnuts
77. Cauliflower Salad with Tahini Vinaigrette
78. Mediterranean Potato Salad
79. Quinoa and Pistachio Salad
80. Cucumber Chicken Salad with Spicy Peanut Dressing
81. German Hot Potato Salad
82. Chicken Fiesta Salad
83. Corn & Black Bean Salad
84. Awesome Pasta Salad
85. Tuna Salad
86. Southern Potato Salad
87. Seven-Layer Salad
88. Kale, Quinoa & Avocado Salad with Lemon Dijon Vinaigrette
89. Chicken Salad
90. Cobb Salad
91. Broccoli Salad
92. Strawberry Spinach Salad
93. Pear Salad with Roquefort Cheese
94. Mexican Bean Salad
95. Melon Salad
96. Orange Celery Salad
97. Roasted Broccoli Salad
98. Tomato Salad
99. Feta Beet Salad
100. Cauliflower & Tomato Salad
101. Pilaf with Cream Cheese
102. Roasted Eggplant Salad
103. Roasted Veggies
104. Pistachio Arugula Salad
105. Parmesan Barley Risotto
106. Seafood & Avocado Salad
107. Mediterranean Shrimp Salad
108. Chickpea Pasta Salad
109. Mediterranean Stir Fry
110. Balsamic Cucumber Salad
111. Beef Kefta Patties with Cucumber Salad
112. Chicken and Cucumber Salad with Parsley Pesto
113. Easy Arugula Salad
114. Feta Garbanzo Bean Salad
115. Greek Brown and Wild Rice Bowls
116. Greek Dinner Salad
117. Halibut with Lemon-Fennel Salad
118. Herbed Greek Chicken Salad
119. Greek Couscous Salad
CHAPTER 3. EGGS RECIPES
120. Denver Fried Omelet
121. Sausage Pan
122. Grilled Marinated Shrimp
123. Sausage Egg Casserole
124. Baked Omelet Squares
125. Hard-Boiled Egg
126. Mushrooms with a Soy Sauce Glaze
127. Pepperoni Eggs
128. Egg Cupcakes
129. Dinosaur Eggs
130. Dill and Tomato Frittata
131. Paleo Almond Banana Pancakes
132. Zucchini with Egg
133. Cheesy Amish Breakfast Casserole
134. Salad with Roquefort Cheese
CHAPTER 4. BEAN, PASTA AND RICE RECIPES
135. Rice with Vermicelli
136. Fava Beans and Rice
137. Buttered Fava Beans
138. Freekeh
139. Fried Rice Balls with Tomato Sauce
140. Spanish-Style Rice
141. Zucchini with Rice and Tzatziki
142. Cannellini Beans with Rosemary and Garlic Aioli
143. Jeweled Rice
144. Asparagus Risotto
145. Vegetable Paella
146. Eggplant and Rice Casserole
147. Many Vegetable Couscous
148. Kushari
149. Bulgur with Tomatoes and Chickpeas
150. Mackerel Maccheroni
151. Maccheroni With Cherry Tomatoes and Anchovies
152. Lemon and Shrimp Risotto
153. Spaghetti with Clams
154. Greek Fish Soup
155. Venere Rice with Shrimp
156. Pennette with Salmon and Vodka
157. Seafood Carbonara
158. Garganelli with Zucchini Pesto and Shrimp
159. Salmon Risotto
160. Pasta with Cherry Tomatoes and Anchovies
161. Broccoli and Sausage Orecchiette
162. Radicchio and Smoked Bacon Risotto
163. Pasta ala Genovese
164. Cauliflower Pasta from Naples
165. Pasta e Fagioli with Orange and Fennel
166. Spaghetti al Limone
167. Spiced Vegetable Couscous
168. Spiced Baked Rice with Fennel
169. Moroccan-Style Couscous with Chickpeas
170. Vegetarian Paella with Green Beans and Chickpeas
171. Garlic Prawns with Tomatoes and Basil
172. Shrimp Paella
173. Lentil Salad with Olives, Mint, and Feta
174. Chickpeas with Garlic and Parsley
175. Stewed Chickpeas with Eggplant and Tomatoes
176. Greek Lemon Rice
177. Garlic-Herb Rice
178. Mediterranean Rice Salad
179. Fresh Bean and Tuna Salad
180. Delicious Chicken Pasta
181. Flavors Taco Rice Bowl
182. Flavorful Mac & Cheese
183. Cucumber Olive Rice
184. Flavors Herb Risotto
185. Delicious Pasta Primavera
186. Roasted Pepper Pasta
187. Cheese Basil Tomato Rice
188. Mac & Cheese
189. Tuna Pasta
CHAPTER 5. BREAD AND PIZZA RECIPES
190. Avocado and Turkey Mix Panini
191. Cucumber, Chicken and Mango Wrap
192. Fattoush –Middle East Bread
193. Garlic & Tomato Gluten Free Focaccia
194. Grilled Burgers with Mushrooms
195. Mediterranean Baba Ghanoush
196. Multi Grain & Gluten Free Dinner Rolls
197. Quinoa Pizza Muffins
198. Rosemary-Walnut Loaf Bread
199. Tasty Crabby Panini
200. Perfect Pizza & Pastry
201. Margherita Mediterranean Model
202. Portable Packed Picnic Pieces
203. Frittata Filled with Zesty Zucchini & Tomato Toppings
204. Banana Sour Cream Bread
205. Homemade Pita Bread
206. Flatbread Sandwiches
207. Mezze Platter with Toasted Zaatar Pita Bread
208. Mini Chicken Shawarma
209. Eggplant Pizza
210. Mediterranean Whole Wheat Pizza
211. Spinach & Feta Pita Bake
212. Watermelon Feta & Balsamic Pizza
213. Mixed Spice Burgers
214. Prosciutto - Lettuce - Tomato & Avocado Sandwiches
215. Spinach Pie
216. Feta Chicken Burgers
217. Roast Pork for Tacos
218. Italian Apple - Olive Oil Cake
CHAPTER 6. FISH AND SEAFOOD RECIPES
219. Speedy Tilapia with Red Onion and Avocado
220. Grilled Fish on Lemons
221. Weeknight Sheet Pan Fish Dinner
222. Crispy Polenta Fish Sticks
223. Salmon Skillet Supper
224. Tuscan Tuna and Zucchini Burgers
225. Sicilian Kale and Tuna Bowl
226. Mediterranean Cod Stew
227. Steamed Mussels in White Wine Sauce
228. Orange and Garlic Shrimp
229. Roasted Shrimp-Gnocchi Bake
230. Spicy Shrimp Puttanesca
231. Italian Tuna Sandwiches
232. Dill Salmon Salad Wraps
233. White Clam Pizza Pie
234. Baked Bean Fish Meal
235. Mushroom Cod Stew
236. Spiced Swordfish
237. Anchovy Pasta Mania
238. Shrimp Garlic Pasta
239. Vinegar Honeyed Salmon
240. Orange Fish Meal
241. Shrimp Zoodles
242. Asparagus Trout Meal
243. Kale Olive Tuna
244. Tangy Rosemary Shrimps
245. Asparagus Salmon
246. Tuna Nutty Salad
247. Creamy Shrimp Soup
248. Spiced Salmon with Vegetable Quinoa
249. Mustard Trout with Apples
250. Gnocchi with Shrimp
251. Shrimp Saganaki
252. Mediterranean Salmon
253. Seafood Linguine
254. Ginger Shrimp & Tomato Relish
255. Shrimp & Pasta
256. Poached Cod
257. Mussels in White Wine
258. Dilly Salmon
259. Smooth Salmon
260. Tuna Melody
261. Sea Cheese
262. Healthy Steaks
263. Herbal Salmon
264. Smokey Glazed Tuna
265. Crusty Halibut
266. Fit Tuna
267. Hot and Fresh Fishy Steaks
268. Mussels O’ Marine
CHAPTER 7. POULTRY AND MEAT RECIPES
269. Slow Cooker Mediterranean Beef Roast
270. Slow Cooker Mediterranean Beef with Artichokes
271. Skinny Slow Cooker Mediterranean Style Pot Roast
272. Slow Cooker Meatloaf
273. Slow Cooker Mediterranean Beef Hoagies
274. Mediterranean Pork Roast
275. Beef Pizza
276. Beef & Bulgur Meatballs
277. Tasty Beef and Broccoli
278. Beef Corn Chili
279. Balsamic Beef Dish
280. Soy Sauce Beef Roast
281. Rosemary Beef Chuck Roast
282. Pork Chops and Tomato Sauce
283. Chicken with Caper Sauce
284. Turkey Burgers with Mango Salsa
285. Herb-Roasted Turkey Breast
286. Chicken Sausage and Peppers
287. Chicken Piccata
288. One-Pan Tuscan Chicken
289. Chicken Kapama
290. Spinach and Feta–Stuffed Chicken Breasts
291. Rosemary Baked Chicken Drumsticks
292. Chicken with Onions, Potatoes, Figs, and Carrots
293. Chicken Gyros with Tzatziki
294. Moussaka
295. Dijon and Herb Pork Tenderloin
296. Steak with Red Wine–Mushroom Sauce
297. Greek Meatballs
298. Lamb with String Beans
299. Chicken in Tomato-Balsamic Pan Sauce
300. Brown Rice, Feta, Fresh Pea, and Mint Salad
301. Whole Grain Pita Bread Stuffed with Olives and Chickpeas
302. Roasted Carrots with Walnuts and Cannellini Beans
303. Seasoned Buttered Chicken
304. Double Cheesy Bacon Chicken
305. Shrimps with Lemon and Pepper
306. Breaded and Spiced Halibut
307. Curry Salmon with Mustard
308. Walnut-Rosemary Crusted Salmon
309. Quick Tomato Spaghetti
310. Chili Oregano Baked Cheese
311. Crispy Italian Chicken
312. Sea Bass in a Pocket
313. Creamy Smoked Salmon Pasta
314. Slow Cooker Greek Chicken
315. Chicken Gyros
316. Slow Cooker Chicken Cassoulet
317. Slow Cooker Chicken Provencal
318. Greek Style Turkey Roast
319. Garlic Chicken with Couscous
320. Chicken Karahi
321. Chicken Cacciatore with Orzo
322. Slow Cooked Daube Provencal
323. Osso Bucco
324. Slow Cooker Beef Bourguignon
325. Balsamic Beef
326. Veal Pot Roast
327. Mediterranean Rice and Sausage
328. Spanish Meatballs
CHAPTER 8. VEGETABLE AND VEGETARIAN RECIPES
329. Cauliflower Steaks with Olive Citrus Sauce
330. Pistachio Mint Pesto Pasta
331. Burst Cherry Tomato Sauce with Angel Hair Pasta
332. Baked Tofu with Sun-Dried Tomatoes and Artichokes
333. Baked Mediterranean Tempeh with Tomatoes and Garlic
334. Roasted Portobello Mushrooms with Kale and Red Onion
335. Balsamic Marinated Tofu with Basil and Oregano
336. Ricotta, Basil, and Pistachio–Stuffed Zucchini
337. Farro with Roasted Tomatoes and Mushrooms
338. Baked Orzo with Eggplant, Swiss Chard, and Mozzarella
339. Barley Risotto with Tomatoes
340. Chickpeas and Kale with Spicy Pomodoro Sauce
341. Roasted Feta with Kale and Lemon Yogurt
342. Roasted Eggplant and Chickpeas with Tomato Sauce
343. Baked Falafel Sliders
344. Portobello Caprese
345. Mushroom and Cheese Stuffed Tomatoes
346. Tabbouleh
347. Spicy Broccoli Rabe And Artichoke Hearts
348. Shakshuka
349. Spanakopita
350. Tagine
351. Citrus Pistachios and Asparagus
352. Tomato and Parsley Stuffed Eggplant
353. Ratatouille
354. Gemista
355. Stuffed Cabbage Rolls
356. Brussels Sprouts with Balsamic Glaze
357. Spinach Salad with Citrus Vinaigrette
358. Simple Celery and Orange Salad
359. Fried Eggplant Rolls
360. Roasted Veggies and Brown Rice Bowl
361. Cauliflower Hash with Carrots
362. Garlicky Zucchini Cubes with Mint
363. Zucchini and Artichokes Bowl with Faro
364. 5-Ingredient Zucchini Fritters
365. Moroccan Tagine with Vegetables
366. Chickpea Lettuce Wraps with Celery
367. Grilled Vegetable Skewers
368. Stuffed Portobello Mushroom with Tomatoes
369. Wilted Dandelion Greens with Sweet Onion
370. Celery and Mustard Greens
371. Vegetable and Tofu Scramble
372. Simple Zoodles
373. Lentil and Tomato Collard Wraps
374. Mediterranean Veggie Bowl
375. Grilled Veggie and Hummus Wrap
376. Spanish Green Beans
377. Rustic Cauliflower and Carrot Hash
378. Roasted Cauliflower and Tomatoes
379. Roasted Acorn Squash
380. Sautéed Garlic Spinach
381. Garlicky Sautéed Zucchini with Mint
382. Stewed Okra
383. Sweet Veggie-Stuffed Peppers
384. Moussaka Eggplant
385. Vegetable-Stuffed Grape Leaves
386. Grilled Eggplant Rolls
387. Crispy Zucchini Fritters
388. Cheesy Spinach Pies
CHAPTER 9. SNACK RECIPES
389. Cucumber Sandwich Bites
390. Yogurt Dip
391. Tomato Bruschetta
392. Olives and Cheese Stuffed Tomatoes
393. Pepper Tapenade
394. Coriander Falafel
395. Red Pepper Hummus
396. White Bean Dip
397. Hummus with Ground Lamb
398. Eggplant Dip
399. Veggie Fritters
400. Bulgur Lamb Meatballs
401. Cucumber Bites
402. Stuffed Avocado
403. Wrapped Plums
404. Marinated Feta and Artichokes
405. Tuna Croquettes
406. Smoked Salmon Crudités
407. Citrus-Marinated Olives
408. Olive Tapenade with Anchovies
409. Greek Deviled Eggs
410. Manchego Crackers
411. Burrata Caprese Stack
412. Zucchini-Ricotta Fritters with Lemon-Garlic Aioli
413. Salmon-Stuffed Cucumbers
414. Goat Cheese–Mackerel Pâté
415. Taste of the Mediterranean Fat Bombs
416. Avocado Gazpacho
417. Crab Cake Lettuce Cups
418. Orange-Tarragon Chicken Salad Wrap
419. Feta and Quinoa Stuffed Mushrooms
420. Five-Ingredient Falafel with Garlic-Yogurt Sauce
421. Lemon Shrimp with Garlic Olive Oil
422. Crispy Green Bean Fries with Lemon-Yogurt Sauce
423. Homemade Sea Salt Pita Chips
424. Baked Spanakopita Dip
425. Roasted Pearl Onion Dip
426. Red Pepper Tapenade
427. Greek Potato Skins with Olives and Feta
428. Artichoke and Olive Pita Flatbread
429. Mini Crab Cakes
430. Zucchini Feta Roulades
431. Garlic-Roasted Tomatoes and Olives
432. Goat Cheese and Garlic Crostini
433. Rosemary-Roasted Red Potatoes
434. Avocado Egg Scramble
435. Morning Tostadas
436. Parmesan Omelet
437. Watermelon Pizza
438. Savory Muffins
439. Morning Pizza with Sprouts
440. Banana Quinoa
441. Egg Casserole with Paprika
442. Cauliflower Fritters
443. Creamy Oatmeal with Figs
444. Baked Oatmeal with Cinnamon
445. Almond Chia Porridge
446. Cocoa Oatmeal
447. Cinnamon Roll Oats
448. Pumpkin Oatmeal with Spices
CHAPTER 10. DESSERT RECIPES
449. Stewed Cinnamon Apples with Dates
450. Spiced Poached Pears
451. Cranberry Applesauce
452. Blueberry Compote
453. Dried Fruit Compote
454. Chocolate Rice Pudding
455. Fruit Compote
456. Stuffed Apples
457. Cinnamon-Stewed Dried Plums with Greek Yogurt
458. Vanilla-Poached Apricots
459. Creamy Spiced Almond Milk
460. Poached Pears with Greek Yogurt and Pistachio
461. Peaches Poached in Rose Water
462. Brown Betty Apple Dessert
463. Blueberry Oat Crumble
464. Date and Walnut Cookies
465. Moroccan Stuffed Dates
466. Fig Cookies
467. Almond Cookies
468. Turkish Delight Cookies
469. Anise Cookies
470. Spanish Nougat
471. Spanish Crumble Cakes
472. Greek Honey Cookies
473. Cinnamon Butter Cookies
474. Best French Meringues
475. Cinnamon Palmier
476. Honey Sesame Cookies
477. Baked Apples
478. Pumpkin Baked with Dry Fruit
479. Banana Shake Bowls
480. Cold Lemon Squares
481. Blackberry and Apples Cobbler
482. Black Tea Cake
483. Green Tea and Vanilla Cream
484. Figs Pie
485. Cherry Cream
486. Strawberries Cream
487. Apples and Plum Cake
488. Cinnamon Chickpeas Cookies
489. Cocoa Brownies
490. Cardamom Almond Cream
491. Banana Cinnamon Cupcakes
492. Rhubarb and Apples Cream
493. Almond Rice Dessert
494. Mediterranean Baked Apples
495. Chia Almond Butter Pudding
496. Sweet Rice Pudding
497. Creamy Yogurt Banana Bowls
498. Lemon Pear Compote
499. Healthy & Quick Energy Bites
500. Healthy Coconut Blueberry Balls
501. Panna Cotta
502. Turkish Kunefe
503. Crema Catalana
504. Spanish Dessert Turron
505. Palacinke Serbian Pancake
506. Almond Tangerine Panna Cotta
507. Zabaglione with Strawberries
508. Muhalabieh
CHAPTER 11. 28 DAYS MEAL PLAN
CONCLUSION
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