Mediterranean Diet Cookbook: The Best Diet Program in The World for a Rapid Weight Loss 4208676762, 1914295234

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Mediterranean Diet Cookbook: The Best Diet Program in The World for a Rapid Weight Loss
 4208676762, 1914295234

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  • Mediterranean Diet Cookbook, for a Rapid Weight Loss

Table of contents :
Introduction
Chapter 1: What is Mediterranean Diet
Recipes
1.Egg Caprese breakfast cups
2.Mediterranean mini frittatas
3.Caprese avocado toast
4.Asparagus and mushroom frittata with goat cheese
5.Mediterranean strata
6.Slow cooker Mediterranean egg casserole
7.Sheet pan eggs and veggies
8.Hummus toast
9.Breakfast egg muffins
10.Foul mudammas
11.Tahini banana shakes
12.Shakshuka
13.Simple green juice
14.Greek chicken gyro salad
15.Tuscan tuna and white bean salad
16.Outrageous herbaceous Mediterranean chickpea salad
17.Avocado Caprese salad
18.Citrus shrimp and avocado salad
19.Easy couscous with sundried tomato and feta
20.Garlicky Swiss chard and chickpeas
21.Arugula salad with pesto shrimp, parmesan, and white beans
22.Cantaloupe and Mozzarella Caprese salad
23.Arugula salad
24.Mediterranean quinoa salad
25.Greek pasta salad with cucumber and artichoke hearts
26.Quinoa and kale protein power salad
27.Antipasto salad platter
28.Whole wheat Greek pasta salad
29.Tomato and hearts of palm salad
30.Quinoa tabbouleh with chickpeas
31.Greek avocado salad
32.Autumn couscous salad
33.Slow cooker chicken cacciatore
34.Greek baked cod with lemon and garlic
35.One-pan baked halibut and vegetables
36.Moroccan fish
37.Italian baked chicken
38.Lemon garlic salmon
39.Sheet pan chicken and vegetables
40.Sicilian style fish stew
41.Chicken souvlaki
42.Grilled swordfish
43.Greek shrimp with tomatoes and feta
44.Salmon kabobs
45.Sautéed shrimp and zucchini
46.Greek chicken and potatoes
47.Italian style baked fish
48.Tzatziki sauce and dip
49.Pesto and garlic shrimp bruschetta
50.Pan-seared citrus shrimp
51. Cucumber and tomato salad
52. Citrus avocado dip
53. Roasted tomatoes with thyme and feta
54. Greek salad
55. Creamiest Hummus
56. Italian roasted vegetables
57. White bean salad
58. Roasted cauliflower with lemon and cumin
59. Tabbouleh salad
60. Watermelon salad
61. Loaded chickpea salad
62. Baked zucchini with thyme and parmesan
63. Baba ganoush
64. Salmon fish sticks
65. Baked falafel
66. Chia Greek yogurt pudding
67. Mediterranean farfalle
68. Air fryer potato wedges
69. Greek-style potatoes
70. Italian chicken wrap
71. Skinny slow cooker kale and turkey meatball soup
72. Chicken Caprese sandwich
73. Minestrone
74. Avocado Caprese wrap
75. Avocado and Greek yogurt chicken salad
76. Chicken shawarma pitas
77. Red lentil soup
78. Salmon soup
79. Falafel sandwiches
80. Roasted tomato basil soup
81. Greek black-eyed peas stew
82. Juicy salmon burgers
83. Braised eggplant and chickpeas
84. Mediterranean tuna salad sandwiches
85. Moroccan vegetable tagine
86. Mediterranean grilled balsamic chicken with olive tapenade
87. Linguine and zucchini noodles with shrimp
88. Chicken gyros with Tzatziki sauce
89. Greek chicken marinade
90. Mediterranean chicken quinoa bowl with broccoli and tomato
91. Chicken piccata
92. Chopped grilled vegetable with farro
93. 30 minutes’ pork scaloppini with lemons and capers
94. Greek chicken kebabs
95. Shrimp pasta with roasted red peppers and artichokes
96. 30 minutes Caprese chicken
97. Grilled lemon chicken skewers
98. Greek turkey burgers with Tzatziki sauce
99. Saucy Greek baked shrimp
100. Sautéed chicken with olives capers and lemons
101.Amaretto Cookies
102.Fudgy Black Bean Brownies
103.Blueberry Pancakes
104.Blueberry and Banana Protein Bread
105.Boysenberry and apple cobbler
106.Peach upside-down pudding
107.Muesli muffins
108.Orange and berry self-saucing pudding
109.Panforte
110.Pear and crumble
111.Simple warm fruit dessert
112.Banana Ice-cream
113.Spicy bean cake
114.Berry breakfast smoothie
115.Bircher muesli with apple & banana
116.Buckwheat pancakes
117.Mushroom & Spinach Omelets
118.Raspberry strawberry smoothie
119.Porridge (Oatmeal)
120.Fattoush Salad
121.Cicoria e Fagioli
122.Poached Eggs Caprese
123.Eggs and Greens Breakfast Dish
124.Breakfast Pita Pizza
125.Caprese on Toast
126.Eggs Florentine
127.Quinoa Breakfast Cereal
128.Zucchini with Egg
129.Paleo Baked Eggs in Avocado
130.Scrumptious Breakfast Salad
131.Socca (Farinata)
132.Blueberry Lemon Breakfast Quinoa
133.Cheesy Artichoke and Spinach Frittata
134.Strawberries in Balsamic Yogurt Sauce
135.Spinach Feta Breakfast Wraps
136.Kale and Goat Cheese Frittata Cup
137.Easy, Fluffy Lemon Ricotta Pancakes
138.Smashed Egg Toasts with Herby Lemon Yogurt
139.Avocado and Egg Breakfast Pizza
140.Turkish menemen recipe
141.Avocado milkshake
142.Pumpkin oatmeal with spices
143.Creamy oatmeal with figs
144.Breakfast spanakopita
145.Stuffed figs
146.Vegetable breakfast bowl
147.Breakfast green smoothie
148.Simple and quick steak
149. Almond crusted rack of lamb with rosemary
150.Vegetable stew
151.Hot curry powder
152.Low sodium mayonnaise
153.Green breakfast soup
154.Creamy broccoli soup
155.Roasted root vegetables
156.Spinach falafel wrap
157.Vegetable biryani
158.Citrus orzo salad
159.Greek couscous salad
160.German braised cabbage
161.Vibrant carrot soup
162.Open-faced bagel breakfast sandwich
163.Black-eyed peas salad
164.Rigatoni with emerald sauce
165.Korean mushroom bibimbap
166.Bulgur wheat salad with pomegranate molasses chicken
167.Broccoli and Capsicum Pasta Salad
168.Sesame Salad Dressing
169.Zucchini salad with pomegranate dressing
170.Mediterranean Grain Salad
171.Macadamia Nut Dressing
172.Vinaigrette Dressing
173.Steamed Broccoli Salad
174.Pomegranate Feta Salad
175.Grated beetroot & carrot salad
176.Roasted vegetable lentil salad
177.Pomegranate Molasses Chicken with Bulgur Salad
178.Herbed Quinoa and Pomegranate Salad
179.Salad Niçoise
180.Roasted sweet potato and black bean salad
181.Cannellini Bean Soup
182.Garlic, sweet potato, and chickpea soup
183.Kumara, coconut, and lemongrass soup
184.Moroccan Chickpea Soup
185.Creamy and rich Spicy Pumpkin
186.Ribollita
187.Broccoli soup
188.Mushroom soup
189.Chickpea & Pomegranate Dip
190.Guacamole
191.Mushroom & Cardamom, Squash Soup
192.Pomegranate Avocado Salsa
193.White Bean Bruschetta
194.Baked Fish Fillets
195.Black Bean-Salmon Stir-Fry
196.Michael Symon's Grilled Salmon and Zucchini Salad
197.Grilled Salmon with Mustard & Herbs
198.Herb-Baked Fish Fillets
199.Japanese Salmon & Soba Noodle Salad
200.Lemony Lentil Salad with Salmon
201.Oven-Poached Salmon Fillets
202.Salmon and Cucumber Salad
203.Salmon, Lentil & Pomegranate Salad
204.Salmon and pumpkin salad with chili jam
205.Salmon with Pomegranate Molasses Glaze
206.Scallops and Summer Vegetable Skillet
207.Tuna Patties
208.Whole Salmon Fillet with Crispy Lemon & Basil Crumb Topping
209.Seafood paella
210.Thyme-Scented Salmon with White Bean Salad
211.Curry Chicken Salad
212.Grilled Indian Chicken
213.Hearty Turkey Stew
214.Herb and Orange Chicken
215.Pomegranate Walnut & Chicken Stew
216.Roasted Chicken and White Bean Medley
217.South-Western Chicken Salad
218.The best turkey chili ever
219.Warm Chicken Pasta Salad
220.Glazed Venison Medallions
221.Venison Tenderloin
222.Seared venison with plum ginger sauce and vermicelli sauce
223.Venison Stir-Fry
224.Lamb, apricot & shallot tagine
225.Flank Steak, Broccoli and Green Bean Stir-Fry
226.Moroccan beef tagine
227.Persian Roast Lamb
228.Stir-fried garlic chili beef and ong Choi
229.Asian Broccoli and Ginger Salad
230.Avocado and three-bean salad
231.Baked Adzuki Beans with Aubergine & Tomatoes
231.Baked egg with cheddar and beef
232.Heavenly egg bake with pancakes
233.Blueberry and vanilla scones
234.Frittata with brie and bacon
235.Coffee with butter
236.Creamy Cheese Pancake
237.Persimmon toast with cream
238.Tofu with mushrooms
239.Ham spinach ballet
240.Creamy parsley soutte
241.Vegetarian three-cheese quiche stuffed pepper
242.Quick McMuffins
243.Egg fast snickerdoodle crepes
244.Cauliflower hash brown breakfast bowl
245.Cheesy thyme waffles
246.Baked egg and asparagus with cheese parmesan
247.Creamy cold salad
248.Peppy pepper tomato salad
249.Spinach and grilled feta salad
250.Baked cauliflower
251.Grapy fennel salad
252.Detox salad
253.Carrot salad
254.Peanut sauce with noodle salad
255.Balela salad
256.Blue cheese and arugula salad
257.Fennel and seared scallop’s salad
258.Fruity asparagus quinoa salad
259.Garden salad with orange and olive
260.Ginger yogurt dresses the citrus salad
261.Grilled halloumi cheese salad
262.Herbed calamari salad
263.Spring soup with a poached egg
264.Mint avocado chilled soup
265.Cucumber olive rice
266.Basil tomato rice
267.Mac and cheese
268.Pesto chicken pasta
269.Spinach pesto pasta
270.Fiber packed chicken rice
271.Tasty Greek rice
272.Herb rice
273.Pecorino pasta with sausage and tomato
274.Pesto pasta and shrimp
275.Spanish rice casserole with cheesy beef
276.Yangchow Chinese style fried rice
277.Mahi-mahi pomegranate sauce
278.Feta tomato sea bass
279.Crab stew
280.Flavor cioppino
281.Savory zucchini loaf
282.Chilled Pea and mint soup
283.Watermelon & cantaloupe salad
284.Southern-fried okra
285.Pesto Pasta with Peas and Mozzarella
286.Balsamic Roasted Green Beans
287.Mac in a Flash (Macaroni and Cheese)
288.Costa Rican Gallo Pinto
289.Cheese Quiche
290.Cauliflower and Broccoli
291.Pesto Pita Pizza
292.Bulgur Vegetable Salad
293.White Bean Veggie Burgers
294.Chicken N’ Orange Salad Sandwich
295.Avocado toast
296.Overnight Oats
297.Mjadera
298.Cabbage slaw
299.Roasted grape crostini with ricotta and balsamic reduction
300.Low sodium herbed grilled corn
301.Sour candy Grapes
302.Incredible raspberry pear sorbet
303.Cherry brown butter bars
304.Honey garlic kebab marinade
305.Grilled blackened tilapia
306.Zucchini and Feta Cake
307.Steamed Vegetables served with Macadamia Dressing
308.Broccoli a la Polonaise
309.Broccoli, cauliflower & feta salad
310.Broccoli and Tomato Pasta
311.Broccoli, Lemon, and Almond Butter
312.Lentils Stuffed Butternut
313.Green Curry Shrimp & Green Beans
314.Lentils, Zucchini & Tomato Sauce
315.Pumpkin with Butternut Curry
316.Pumpkin, Cauliflower and Chickpea Curry
317.Ratatouille
318.Pomegranate with Orange, Parsley Gremolata and Roasted Red Onions
319.Simple Sautéed Cauliflower
320.The easiest stir fry vegetable
321.Mediterranean Stew on Slow Cooker
322.Spinach, Bean Curry & Red Lentil
323.Giant stuffed capsicum
324.Teriyaki Sesame Vegetables
325.Vegetarian Cannelloni
326.Corn and Zucchini Fritters
327.Grilled Aubergine Panini
328.Roasted Vegetable Frittata
329.Pita Pockets
330.Chicken Guacamole Wraps
331.Italian Eggplant Salad
332.Cauliflower in Mustard Sauce
333.Pineapple Coleslaw
334.Basil Oil
335.Black Eyed Peas
336.Blasted Brussel Sprouts
337.Roasted Tomatillo Salsa
338.Pico de Gallo
339.Beans and Ham
340.Sweet Korean Lentils
341.Chickpea Sunflower Sandwich
342.Balsamic Vinaigrette
343.Easy Chia Seed Pudding
344.Herb Pesto
345.Smoothie Bowl
346.Irish Colcannon
347.Vegan Banana Bread
348.Vegetable Broth
349.Festive Cranberry Stuffing
350.Simple Puerto Rican Sofrito
351.Vegetable Curry
352.Tabbouleh
353.Stuffed Poblano Peppers
354.Shiitake, Soba Noodles, and Miso Bowl
355.Collard and Rice Stuffed Red Peppers
356.Winter Minestrone
357.Penne with Tomato, Basil and Parmesan Cheese
358.Delightful Bulgur Pilaf
359.Corn Pudding
360.Egg White Frittata with Penne
361.Coconut and Kidney Bean
362.Venezuelan Corn Fritter (Arepas)
363.Broccoli Cauliflower Carrot Bake
364.Roasted Fall Vegetables
365.Chickpea Turnip Greens Tacos
366.Soy Ginger Roasted Eggplant
367.Vegan Shortbread Cookies
368.Glazed Green Beans
369.Spicy roasted red pepper hummus
370.Simple Mediterranean olive oil pasta
371.Roasted vegetable barley
372.Moroccan couscous
373.Simple tuna pasta
374.Mushroom barley soup
375.Mediterranean couscous salad
376.Italian minestrone
377.Lebanese rice with vermicelli
378.Crepes with passion fruit
379.Asparagus medley
380.Turmeric Spiced Ginger Cauliflower
381.Haystacks
382.Banana Cheesecake Chocolate Cookies
383.Cheesecake Ice Cream
384.Vanilla Custard
385.Chocolate Cheesecake Shake
386.Pistachio Milk-Shake
387.Chocolate Crunch Cookies
388.Candied Corn Puffs
389.Cucumber and Ranch Dressing
390.Baked cheese crisp
391.Cauliflower Breadsticks
392.Strawberry Vinaigrette
393. Asian Chicken Salad Wraps
394. Buttery Garlic Green Beans
395.Hamburger salad
396.Pork tacos
397.Broccoli blossom
398.Spicy Kenyan greens
399.Coconut curry cauliflower
400.Sicilian Spaghetti
14-Day meal plan
Conclusion
Mediterranean Diet Cookbook for Beginners
Introduction
Chapter 1: Mediterranean Breakfast Dishes
Baked Ricotta & Pears
CHEF JOHN’S POACHED EGG SPECIAL
Egg White Scramble with Cherry Tomatoes & Spinach
Feta - Avocado & Mashed Chickpea Toast
Feta Frittata
Feta & Quinoa Egg Muffins
5-Minute Heirloom Tomato & Cucumber Toast
Fruit Bulgur Breakfast Bowls
Ham & Egg Cups
‘Huevos’ Rancheros
Marinara Eggs With Parsley - Gluten-Free
Nutty Orange Polenta
Peanut Butter & Banana Greek Yogurt Bowl
Poached Eggs
Portobello Pesto Egg Omelette - Gluten-Free
Prosciutto - Lettuce - Tomato & Avocado Sandwiches
Pumpkin Pancakes
Scrambled Eggs With Roasted Peppers & Goat Cheese - Gluten-Free
Spinach Omelet
Yogurt Parfait With Roasted Grapes & Greek - Gluten-Free
Zucchini Egg White Frittata
Chapter 2: Mediterranean Lunchtime & Dinner Salad Favorites
7.Salad Options
Arugula Salad
Athenian Eggplant Salad
Barley Salad
Cheese Tortellini Salad With Sun-Dried Tomatoes
Chickpea Mediterranean Salad Jars
Cucumber Salad
Feta - Tomato Salad
Greek Farro Salad
Greek Yogurt Chicken Salad Stuffed Peppers
Herb Antipasto Pasta Salad Platter
Honey Lime Fruit Salad
Insalata Caprese II Salad
Italian Celery & Orange Salad - Gluten-Free
Mediterranean Pasta Salad
Salad in a Sandwich
Shrimp Orzo Salad - Mediterranean -Style
3-Ingredient Mediterranean Salad
Tomato Salad - Grilled Halloumi & Herbs
Tuna Antipasto Salad
Turkish Orange Salad with Mediterranean Dressing
8.Favorite Side Dishes & Tapas
Avocado & Tuna Tapas
Cannellini Bean Lettuce Wraps
Easy Farfalle with Fresh Tomatoes
Fried Rice With Spinach - Peppers & Artichokes
Gigantes (Greek Lima Beans)
Gluten-Free Spanish Rice
Greek Baked Zucchini & Potatoes - Briam
Green Beans & Feta
Kale - Mediterranean-Style
Mediterranean Endive Boats
Mediterranean Nachos
Mediterranean Potatoes
Melitzanes Imam/Greek Eggplant Dish
Red Mediterranean Potato Salad
Savory Mediterranean Orzo
Spinach Pie
Chapter 3: Mediterranean Lunchtime & Dinner Soup Favorites
Ajoblanco (Cold Spanish Almond Soup)
Chickpea - Harissa Stew & Eggplant With Millet
Creamy Italian White Bean Soup
Greek Lentil Soup
Pasta Fagioli Soup II
Sweet Sausage Marsala
Vegetarian Moroccan Harira
Chapter 4: Mediterranean Dinner Poultry Options
Braised Chicken & Artichoke Hearts
Chicken Thighs With Shallots In Red Wine Vinegar
Feta Chicken Burgers
Grecian Chicken & Pasta Skillet
Greek Penne & Chicken
Italian Chicken & Pasta Skillet
Lemon Chicken Skewers
Slow-Cooked Mediterranean Roasted Turkey Breast
Chapter 5: Mediterranean Dinner Seafood & Beef Options
Baked Salmon With Dill
Couscous With Pepperoncini & Tuna
Herb-Crusted Halibut
Marinated Tuna Steak
Mediterranean Flounder
Moroccan Fish
Niçoise-Style Tuna Salad With Olives & White Beans
Pan-Seared Salmon
Pan-Seared Scallops with Pepper & Onions in Anchovy Oil
Salmon With Warm Tomato-Olive Salad
Shrimp & Penne
Tilapia With Avocado & Red Onion
9.Beef Options
Mixed Spice Burgers
Chapter 6: Mediterranean Dinner Pork & Lamb Options
10.Pork Favorites
Crispy Pork Carnitas
CJ’s Porchetta
Delicious Pork & Orzo
Greek Honey & Lemon Pork Chops
Marinated Balsamic Pork Loin - Skillet
Mediterranean Pork Chops
Pork Chops Italiano
Roast Pork For Tacos
Slow-Cooked Pernil Pork
American Gyros
Kofta Kebabs
Lamb Borek
Lamb Chops
Lamb Meatballs & Sauce
Chapter 7: Mediterranean Bread - Flatbread & Pizzas
11.Bread Choices
Banana Sour Cream Bread
Homemade Pita Bread
12.Meal Choices
Flatbread Sandwiches
Mezze Platter With Toasted Za’atar Pita Bread
Mini Chicken Shawarma
13.Mediterranean Pizza
Eggplant Pizza
Mediterranean Whole Wheat Pizza
Spinach & Feta Pita Bake
Watermelon Feta & Balsamic Pizza
Chapter 8: Desserts - Fruity Treats & More
Avocado - Chocolate Pudding With Hazelnuts & Sea Salt
Chilled Dark Chocolate Fruit Kebabs
Chocolate Almond Butter Fruit Dip
Greek Coconut Cake With Syrup
Greek Semolina Cake With Orange Syrup - Revani
Greek Strawberry Frozen Yogurt
Grilled Angel Food Cake Kebabs
Grilled Stone Fruit with Whipped Ricotta
Italian Apple - Olive Oil Cake
Strawberry Ricotta Parfaits
Vanilla Greek Yogurt Affogato
Watermelon Cups
14.Delicious Anytime Smoothies & Beverage Options
Blueberry Martini Cordials
15.Smoothies
Anti-Inflammatory Blueberry Smoothie
Cherry - Pomegranate Smoothie Bow - Gluten-Free & Vegetarian
16.Other Delicious Snacks
Almond-Stuffed Dates
Date Wraps
Pistachio No-Bake Snack Bars
Quinoa Granola
17.Dip
Garlic Garbanzo Bean Spread
Spicy Sweet Roasted Red Pepper Hummus
Chapter 9: 7-Day Meal Plan
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
18.How to Plan the Diet Meal Plan & the Shopping List
19.Use Meal Prep Techniques for Those Busy Schedules
Conclusion
Index of Recipes

Citation preview

Mediterranean Diet Cookbook

The Best Diet Program in The World for a Rapid Weight Loss, Easily Explained, including 530 Quick & Easy Recipes for Busy People and an Incredibly Useful 21-Day Meal Plan

Jennifer Skyman

Mediterranean Diet Cookbook 400 Foolproof Quick & Easy Recipes to Stay Healthy While Eating Amazing Food

Mediterranean Diet Cookbook for Beginners 130 Recipes Easy to Cook to Stay Fit and Follow a Healthy Eating Every Day. 7 Day Meal Plan Included

© Copyright 2021 by (Jennifer Skyman) - All rights reserved. This document is geared towards providing exact and reliable information regarding the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted or otherwise qualified services. If advice is necessary, legal, or professional, a practiced individual in the profession should be ordered. - From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations. In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or printed format. The recording of this publication is strictly prohibited. Any storage of this document is not allowed unless with written permission from the publisher. All rights reserved. The information provided herein is stated to be truthful and consistent. In terms of inattention or otherwise, any liability, by any usage or abuse of any policies, processes, or Instructions contained within is the recipient reader’s solitary and utter responsibility. Under no circumstances will any legal responsibility or blame be held against the publisher for reparation, damages, or monetary loss due to the information herein, either directly or indirectly. Respective authors own all copyrights not held by the publisher. The information herein is offered for informational purposes solely and is universal as so. The presentation of the information is without a contract or any guarantee assurance. The trademarks used are without any consent. The publication of the trademark is without permission or backing by the trademark owner. All trademarks and brands within this book are for clarifying purposes only and are owned by the owners themselves, not affiliated with this document.

Table of Contents

Introduction Chapter 1: What is Mediterranean Diet Recipes 1.

Egg Caprese breakfast cups

2. 3. 4. 5. 6.

Mediterranean mini frittatas Caprese avocado toast Asparagus and mushroom frittata with goat cheese Mediterranean strata Slow cooker Mediterranean egg casserole

7. Sheet pan eggs and veggies 8. Hummus toast 9. Breakfast egg muffins 10. Foul mudammas 11. Tahini banana shakes 12. 13. 14. 15. 16.

Shakshuka Simple green juice Greek chicken gyro salad Tuscan tuna and white bean salad Outrageous herbaceous Mediterranean chickpea salad

17. 18. 19. 20. 21.

Avocado Caprese salad Citrus shrimp and avocado salad Easy couscous with sundried tomato and feta Garlicky Swiss chard and chickpeas Arugula salad with pesto shrimp, parmesan, and white beans

22. 23. 24. 25. 26.

Cantaloupe and Mozzarella Caprese salad Arugula salad Mediterranean quinoa salad Greek pasta salad with cucumber and artichoke hearts Quinoa and kale protein power salad

27. 28. 29. 30. 31.

Antipasto salad platter Whole wheat Greek pasta salad Tomato and hearts of palm salad Quinoa tabbouleh with chickpeas Greek avocado salad

32.

Autumn couscous salad

33. 34. 35.

Slow cooker chicken cacciatore Greek baked cod with lemon and garlic One-pan baked halibut and vegetables

36. 37. 38. 39. 40.

Moroccan fish Italian baked chicken Lemon garlic salmon Sheet pan chicken and vegetables Sicilian style fish stew

41. 42. 43. 44. 45.

Chicken souvlaki Grilled swordfish Greek shrimp with tomatoes and feta Salmon kabobs Sautéed shrimp and zucchini

46. 47. 48. 49. 50.

Greek chicken and potatoes Italian style baked fish Tzatziki sauce and dip Pesto and garlic shrimp bruschetta Pan-seared citrus shrimp

51. Cucumber and tomato salad 52. Citrus avocado dip 53. Roasted tomatoes with thyme and feta 54. Greek salad 55. Creamiest Hummus 56. Italian roasted vegetables 57. White bean salad 58. Roasted cauliflower with lemon and cumin 59. Tabbouleh salad 60. Watermelon salad 61. Loaded chickpea salad 62. Baked zucchini with thyme and parmesan 63. Baba ganoush 64. Salmon fish sticks 65. Baked falafel 66. Chia Greek yogurt pudding 67. Mediterranean farfalle 68. Air fryer potato wedges 69. Greek-style potatoes 70. Italian chicken wrap 71. Skinny slow cooker kale and turkey meatball soup

72. Chicken Caprese sandwich 73. Minestrone 74. Avocado Caprese wrap 75. Avocado and Greek yogurt chicken salad 76. Chicken shawarma pitas 77. Red lentil soup 78. Salmon soup 79. Falafel sandwiches 80. Roasted tomato basil soup 81. Greek black-eyed peas stew 82. Juicy salmon burgers 83. Braised eggplant and chickpeas 84. Mediterranean tuna salad sandwiches 85. Moroccan vegetable tagine 86. Mediterranean grilled balsamic chicken with olive tapenade 87. Linguine and zucchini noodles with shrimp 88. Chicken gyros with Tzatziki sauce 89. Greek chicken marinade 90. Mediterranean chicken quinoa bowl with broccoli and tomato 91. Chicken piccata 92. Chopped grilled vegetable with farro 93. 30 minutes’ pork scaloppini with lemons and capers 94. Greek chicken kebabs 95. Shrimp pasta with roasted red peppers and artichokes 96. 30 minutes Caprese chicken 97. Grilled lemon chicken skewers 98. Greek turkey burgers with Tzatziki sauce 99. Saucy Greek baked shrimp 100. Sautéed chicken with olives capers and lemons 101. Amaretto Cookies 102. Fudgy Black Bean Brownies 103. Blueberry Pancakes 104. 105. 106. 107. 108.

Blueberry and Banana Protein Bread Boysenberry and apple cobbler Peach upside-down pudding Muesli muffins Orange and berry self-saucing pudding

109. Panforte 110. Pear and crumble

111. Simple warm fruit dessert 112. Banana Ice-cream 113. Spicy bean cake 114. 115. 116. 117. 118.

Berry breakfast smoothie Bircher muesli with apple & banana Buckwheat pancakes Mushroom & Spinach Omelets Raspberry strawberry smoothie

119. 120. 121. 122. 123.

Porridge (Oatmeal) Fattoush Salad Cicoria e Fagioli Poached Eggs Caprese Eggs and Greens Breakfast Dish

124. 125. 126. 127. 128.

Breakfast Pita Pizza Caprese on Toast Eggs Florentine Quinoa Breakfast Cereal Zucchini with Egg

129. 130. 131. 132. 133.

Paleo Baked Eggs in Avocado Scrumptious Breakfast Salad Socca (Farinata) Blueberry Lemon Breakfast Quinoa Cheesy Artichoke and Spinach Frittata

134. 135. 136. 137. 138.

Strawberries in Balsamic Yogurt Sauce Spinach Feta Breakfast Wraps Kale and Goat Cheese Frittata Cup Easy, Fluffy Lemon Ricotta Pancakes Smashed Egg Toasts with Herby Lemon Yogurt

139. 140. 141. 142.

Avocado and Egg Breakfast Pizza Turkish menemen recipe Avocado milkshake Pumpkin oatmeal with spices

143. 144. 145. 146. 147.

Creamy oatmeal with figs Breakfast spanakopita Stuffed figs Vegetable breakfast bowl Breakfast green smoothie

148. Simple and quick steak 149. Almond crusted rack of lamb with rosemary

150. Vegetable stew 151. Hot curry powder 152. Low sodium mayonnaise 153. 154. 155. 156. 157.

Green breakfast soup Creamy broccoli soup Roasted root vegetables Spinach falafel wrap Vegetable biryani

158. 159. 160. 161. 162.

Citrus orzo salad Greek couscous salad German braised cabbage Vibrant carrot soup Open-faced bagel breakfast sandwich

163. 164. 165. 166. 167.

Black-eyed peas salad Rigatoni with emerald sauce Korean mushroom bibimbap Bulgur wheat salad with pomegranate molasses chicken Broccoli and Capsicum Pasta Salad

168. 169. 170. 171. 172.

Sesame Salad Dressing Zucchini salad with pomegranate dressing Mediterranean Grain Salad Macadamia Nut Dressing Vinaigrette Dressing

173. 174. 175. 176. 177.

Steamed Broccoli Salad Pomegranate Feta Salad Grated beetroot & carrot salad Roasted vegetable lentil salad Pomegranate Molasses Chicken with Bulgur Salad

178. 179. 180. 181.

Herbed Quinoa and Pomegranate Salad Salad Niçoise Roasted sweet potato and black bean salad Cannellini Bean Soup

182. 183. 184. 185. 186.

Garlic, sweet potato, and chickpea soup Kumara, coconut, and lemongrass soup Moroccan Chickpea Soup Creamy and rich Spicy Pumpkin Ribollita

187. Broccoli soup 188. Mushroom soup

189. Chickpea & Pomegranate Dip 190. Guacamole 191. Mushroom & Cardamom, Squash Soup 192. 193. 194. 195. 196.

Pomegranate Avocado Salsa White Bean Bruschetta Baked Fish Fillets Black Bean-Salmon Stir-Fry Michael Symon's Grilled Salmon and Zucchini Salad

197. 198. 199. 200. 201.

Grilled Salmon with Mustard & Herbs Herb-Baked Fish Fillets Japanese Salmon & Soba Noodle Salad Lemony Lentil Salad with Salmon Oven-Poached Salmon Fillets

202. 203. 204. 205. 206.

Salmon and Cucumber Salad Salmon, Lentil & Pomegranate Salad Salmon and pumpkin salad with chili jam Salmon with Pomegranate Molasses Glaze Scallops and Summer Vegetable Skillet

207. 208. 209. 210. 211.

Tuna Patties Whole Salmon Fillet with Crispy Lemon & Basil Crumb Topping Seafood paella Thyme-Scented Salmon with White Bean Salad Curry Chicken Salad

212. 213. 214. 215. 216.

Grilled Indian Chicken Hearty Turkey Stew Herb and Orange Chicken Pomegranate Walnut & Chicken Stew Roasted Chicken and White Bean Medley

217. 218. 219. 220.

South-Western Chicken Salad The best turkey chili ever Warm Chicken Pasta Salad Glazed Venison Medallions

221. 222. 223. 224. 225.

Venison Tenderloin Seared venison with plum ginger sauce and vermicelli sauce Venison Stir-Fry Lamb, apricot & shallot tagine Flank Steak, Broccoli and Green Bean Stir-Fry

226. Moroccan beef tagine 227. Persian Roast Lamb

228. Stir-fried garlic chili beef and ong Choi 229. Asian Broccoli and Ginger Salad 230. Avocado and three-bean salad 231. 231. 232. 233. 234.

Baked Adzuki Beans with Aubergine & Tomatoes Baked egg with cheddar and beef Heavenly egg bake with pancakes Blueberry and vanilla scones Frittata with brie and bacon

235. 236. 237. 238. 239.

Coffee with butter Creamy Cheese Pancake Persimmon toast with cream Tofu with mushrooms Ham spinach ballet

240. 241. 242. 243. 244.

Creamy parsley soutte Vegetarian three-cheese quiche stuffed pepper Quick McMuffins Egg fast snickerdoodle crepes Cauliflower hash brown breakfast bowl

245. 246. 247. 248. 249.

Cheesy thyme waffles Baked egg and asparagus with cheese parmesan Creamy cold salad Peppy pepper tomato salad Spinach and grilled feta salad

250. 251. 252. 253. 254.

Baked cauliflower Grapy fennel salad Detox salad Carrot salad Peanut sauce with noodle salad

255. 256. 257. 258.

Balela salad Blue cheese and arugula salad Fennel and seared scallop’s salad Fruity asparagus quinoa salad

259. 260. 261. 262. 263.

Garden salad with orange and olive Ginger yogurt dresses the citrus salad Grilled halloumi cheese salad Herbed calamari salad Spring soup with a poached egg

264. Mint avocado chilled soup 265. Cucumber olive rice

266. Basil tomato rice 267. Mac and cheese 268. Pesto chicken pasta 269. 270. 271. 272. 273.

Spinach pesto pasta Fiber packed chicken rice Tasty Greek rice Herb rice Pecorino pasta with sausage and tomato

274. 275. 276. 277. 278.

Pesto pasta and shrimp Spanish rice casserole with cheesy beef Yangchow Chinese style fried rice Mahi-mahi pomegranate sauce Feta tomato sea bass

279. 280. 281. 282. 283.

Crab stew Flavor cioppino Savory zucchini loaf Chilled Pea and mint soup Watermelon & cantaloupe salad

284. 285. 286. 287. 288.

Southern-fried okra Pesto Pasta with Peas and Mozzarella Balsamic Roasted Green Beans Mac in a Flash (Macaroni and Cheese) Costa Rican Gallo Pinto

289. 290. 291. 292. 293.

Cheese Quiche Cauliflower and Broccoli Pesto Pita Pizza Bulgur Vegetable Salad White Bean Veggie Burgers

294. 295. 296. 297.

Chicken N’ Orange Salad Sandwich Avocado toast Overnight Oats Mjadera

298. 299. 300. 301. 302.

Cabbage slaw Roasted grape crostini with ricotta and balsamic reduction Low sodium herbed grilled corn Sour candy Grapes Incredible raspberry pear sorbet

303. Cherry brown butter bars 304. Honey garlic kebab marinade

305. Grilled blackened tilapia 306. Zucchini and Feta Cake 307. Steamed Vegetables served with Macadamia Dressing 308. 309. 310. 311. 312.

Broccoli a la Polonaise Broccoli, cauliflower & feta salad Broccoli and Tomato Pasta Broccoli, Lemon, and Almond Butter Lentils Stuffed Butternut

313. 314. 315. 316. 317.

Green Curry Shrimp & Green Beans Lentils, Zucchini & Tomato Sauce Pumpkin with Butternut Curry Pumpkin, Cauliflower and Chickpea Curry Ratatouille

318. 319. 320. 321. 322.

Pomegranate with Orange, Parsley Gremolata and Roasted Red Onions Simple Sautéed Cauliflower The easiest stir fry vegetable Mediterranean Stew on Slow Cooker Spinach, Bean Curry & Red Lentil

323. 324. 325. 326. 327.

Giant stuffed capsicum Teriyaki Sesame Vegetables Vegetarian Cannelloni Corn and Zucchini Fritters Grilled Aubergine Panini

328. 329. 330. 331. 332.

Roasted Vegetable Frittata Pita Pockets Chicken Guacamole Wraps Italian Eggplant Salad Cauliflower in Mustard Sauce

333. 334. 335. 336.

Pineapple Coleslaw Basil Oil Black Eyed Peas Blasted Brussel Sprouts

337. 338. 339. 340. 341.

Roasted Tomatillo Salsa Pico de Gallo Beans and Ham Sweet Korean Lentils Chickpea Sunflower Sandwich

342. Balsamic Vinaigrette 343. Easy Chia Seed Pudding

344. Herb Pesto 345. Smoothie Bowl 346. Irish Colcannon 347. 348. 349. 350. 351.

Vegan Banana Bread Vegetable Broth Festive Cranberry Stuffing Simple Puerto Rican Sofrito Vegetable Curry

352. 353. 354. 355. 356.

Tabbouleh Stuffed Poblano Peppers Shiitake, Soba Noodles, and Miso Bowl Collard and Rice Stuffed Red Peppers Winter Minestrone

357. 358. 359. 360. 361.

Penne with Tomato, Basil and Parmesan Cheese Delightful Bulgur Pilaf Corn Pudding Egg White Frittata with Penne Coconut and Kidney Bean

362. 363. 364. 365. 366.

Venezuelan Corn Fritter (Arepas) Broccoli Cauliflower Carrot Bake Roasted Fall Vegetables Chickpea Turnip Greens Tacos Soy Ginger Roasted Eggplant

367. 368. 369. 370. 371.

Vegan Shortbread Cookies Glazed Green Beans Spicy roasted red pepper hummus Simple Mediterranean olive oil pasta Roasted vegetable barley

372. 373. 374. 375.

Moroccan couscous Simple tuna pasta Mushroom barley soup Mediterranean couscous salad

376. 377. 378. 379. 380.

Italian minestrone Lebanese rice with vermicelli Crepes with passion fruit Asparagus medley Turmeric Spiced Ginger Cauliflower

381. Haystacks 382. Banana Cheesecake Chocolate Cookies

383. Cheesecake Ice Cream 384. Vanilla Custard 385. Chocolate Cheesecake Shake 386. 387. 388. 389. 390.

Pistachio Milk-Shake Chocolate Crunch Cookies Candied Corn Puffs Cucumber and Ranch Dressing Baked cheese crisp

391. Cauliflower Breadsticks 392. Strawberry Vinaigrette 393. Asian Chicken Salad Wraps 394. Buttery Garlic Green Beans 395. Hamburger salad 396. 397. 398. 399. 400.

Pork tacos Broccoli blossom Spicy Kenyan greens Coconut curry cauliflower Sicilian Spaghetti

14-Day meal plan Conclusion

Mediterranean Diet Cookbook for Beginners Introduction Chapter 1: Mediterranean Breakfast Dishes Baked Ricotta & Pears CHEF JOHN’S POACHED EGG SPECIAL Egg White Scramble with Cherry Tomatoes & Spinach Feta - Avocado & Mashed Chickpea Toast Feta Frittata Feta & Quinoa Egg Muffins 5-Minute Heirloom Tomato & Cucumber Toast Fruit Bulgur Breakfast Bowls Ham & Egg Cups ‘Huevos’ Rancheros Marinara Eggs With Parsley - Gluten-Free Nutty Orange Polenta Peanut Butter & Banana Greek Yogurt Bowl Poached Eggs Portobello Pesto Egg Omelette - Gluten-Free Prosciutto - Lettuce - Tomato & Avocado Sandwiches Pumpkin Pancakes Scrambled Eggs With Roasted Peppers & Goat Cheese - Gluten-Free Spinach Omelet Yogurt Parfait With Roasted Grapes & Greek - Gluten-Free Zucchini Egg White Frittata

Chapter 2: Mediterranean Lunchtime & Dinner Salad Favorites 7.

Salad Options Arugula Salad Athenian Eggplant Salad Barley Salad Cheese Tortellini Salad With Sun-Dried Tomatoes Chickpea Mediterranean Salad Jars Cucumber Salad Feta - Tomato Salad Greek Farro Salad Greek Yogurt Chicken Salad Stuffed Peppers Herb Antipasto Pasta Salad Platter Honey Lime Fruit Salad Insalata Caprese II Salad

Italian Celery & Orange Salad - Gluten-Free Mediterranean Pasta Salad Salad in a Sandwich Shrimp Orzo Salad - Mediterranean -Style 3-Ingredient Mediterranean Salad Tomato Salad - Grilled Halloumi & Herbs Tuna Antipasto Salad Turkish Orange Salad with Mediterranean Dressing 8.

Favorite Side Dishes & Tapas Avocado & Tuna Tapas Cannellini Bean Lettuce Wraps Easy Farfalle with Fresh Tomatoes Fried Rice With Spinach - Peppers & Artichokes Gigantes (Greek Lima Beans) Gluten-Free Spanish Rice Greek Baked Zucchini & Potatoes - Briam Green Beans & Feta Kale - Mediterranean-Style Mediterranean Endive Boats Mediterranean Nachos Mediterranean Potatoes Melitzanes Imam/Greek Eggplant Dish Red Mediterranean Potato Salad Savory Mediterranean Orzo Spinach Pie

Chapter 3: Mediterranean Lunchtime & Dinner Soup Favorites Ajoblanco (Cold Spanish Almond Soup) Chickpea - Harissa Stew & Eggplant With Millet Creamy Italian White Bean Soup Greek Lentil Soup Pasta Fagioli Soup II Sweet Sausage Marsala Vegetarian Moroccan Harira

Chapter 4: Mediterranean Dinner Poultry Options Braised Chicken & Artichoke Hearts Chicken Thighs With Shallots In Red Wine Vinegar Feta Chicken Burgers Grecian Chicken & Pasta Skillet

Greek Penne & Chicken Italian Chicken & Pasta Skillet Lemon Chicken Skewers Slow-Cooked Mediterranean Roasted Turkey Breast

Chapter 5: Mediterranean Dinner Seafood & Beef Options Baked Salmon With Dill Couscous With Pepperoncini & Tuna Herb-Crusted Halibut Marinated Tuna Steak Mediterranean Flounder Moroccan Fish Niçoise-Style Tuna Salad With Olives & White Beans Pan-Seared Salmon Pan-Seared Scallops with Pepper & Onions in Anchovy Oil Salmon With Warm Tomato-Olive Salad Shrimp & Penne Tilapia With Avocado & Red Onion 9. Beef Options Mixed Spice Burgers

Chapter 6: Mediterranean Dinner Pork & Lamb Options 10. Pork Favorites Crispy Pork Carnitas CJ’s Porchetta Delicious Pork & Orzo Greek Honey & Lemon Pork Chops Marinated Balsamic Pork Loin - Skillet Mediterranean Pork Chops Pork Chops Italiano Roast Pork For Tacos Slow-Cooked Pernil Pork American Gyros Kofta Kebabs Lamb Borek Lamb Chops Lamb Meatballs & Sauce

Chapter 7: Mediterranean Bread - Flatbread & Pizzas 11.

Bread Choices

Banana Sour Cream Bread Homemade Pita Bread 12. Meal Choices Flatbread Sandwiches Mezze Platter With Toasted Za’atar Pita Bread Mini Chicken Shawarma 13. Mediterranean Pizza Eggplant Pizza Mediterranean Whole Wheat Pizza Spinach & Feta Pita Bake Watermelon Feta & Balsamic Pizza

Chapter 8: Desserts - Fruity Treats & More Avocado - Chocolate Pudding With Hazelnuts & Sea Salt Chilled Dark Chocolate Fruit Kebabs Chocolate Almond Butter Fruit Dip Greek Coconut Cake With Syrup Greek Semolina Cake With Orange Syrup - Revani Greek Strawberry Frozen Yogurt Grilled Angel Food Cake Kebabs Grilled Stone Fruit with Whipped Ricotta Italian Apple - Olive Oil Cake Strawberry Ricotta Parfaits Vanilla Greek Yogurt Affogato Watermelon Cups 14. Delicious Anytime Smoothies & Beverage Options Blueberry Martini Cordials 15. Smoothies Anti-Inflammatory Blueberry Smoothie Cherry - Pomegranate Smoothie Bow - Gluten-Free & Vegetarian 16. Other Delicious Snacks Almond-Stuffed Dates Date Wraps Pistachio No-Bake Snack Bars Quinoa Granola 17. Dip Garlic Garbanzo Bean Spread Spicy Sweet Roasted Red Pepper Hummus

Chapter 9: 7-Day Meal Plan

Day 1: Day 2: Day 3: Day 4: Day 5: Day 6: Day 7: 18. How to Plan the Diet Meal Plan & the Shopping List 19.

Use Meal Prep Techniques for Those Busy Schedules

Conclusion Index of Recipes

Mediterranean Diet Cookbook 400 Foolproof Quick & Easy Recipes to Stay Healthy While Eating Amazing Food

JENNIFER SKYMAN

T

Introduction he advancement in science and technology has revolutionized

every aspect of our life, including travel means, work out, food access, etc. All these facilities no doubt have lessened our burdens but have affected our health. But most of us are unaware of the cause even though we all are suffering from health issues instigated by the lifestyle entrusted us by modern science. Health problems such as obesity, cardiovascular diseases, diabetes, and mental health toll up with every passing minute in underdeveloped countries and in developing and developed states. Thus, attention needs to be shifted to the factors contributing to elevating the health concern. Top of them is our unhealthy diet schedule and items because a healthy diet is a prerequisite of a healthy mind and soul for the proper working of the body as a whole. The food we eat provides you with the basic ingredients to stay functional and impact your mental health and mood. Research has proved that poor diet complemented with low physical work out and extreme stress affects hormones' production and releases neurotransmitters that are subsidizing in escalating negativity. While on the other hand, a healthy diet imparts good happy feelings supporting you in defending yourself during anxiety and stressful situations. Consequently, dietarians have introduced many diet plans to help us cope with rising health conditions. The Mediterranean diet name was inspired by the people living around the Mediterranean Sea who use to have the eating habits incorporated in this diet. This diet plan's specialty is that it provides a way to develop a good relationship with food and support developing healthy habits to stay fit and healthy. The Mediterranean is not just a diet plan, but it's a cultural eating habit of people living in the Mediterranean region to stay healthy and strong

by including fruits, grains, olive oil, nuts, vegetables, and seafood. This diet encourages fresh and healthy natural edibles with quick and easy preparation, not much frying, and overcooking to keep their national values intact. Due to our busy and hectic lifestyle, we cannot spend hours in the kitchen for preparing healthy meals rather prefer quick and easily accessible, and that is fast food that gives you short term benefit but in long terms deteriorate your health. Alternatively, the Mediterranean diet gives you the same easy and quick meals but benefits you in the short and long terms. Mediterranean diet leaves it up to you to count the calorie intake; it provides you with the pyramid to follow to stay healthy and active

Chapter 1: What is Mediterranean Diet

M

editerranean diet is focused on conventional foods that people used to prefer back in 1960, in countries such as Italy and Greece.

Researchers found that, in comparison to Americans, these individuals were remarkably healthy and had a low risk of many lifestyle diseases. o Several researches have already proven that loss of weight can occur by following Mediterranean diet and help avoid heart problems, premature death, strokes and type 2 diabetes

As there are many countries across the Mediterranean Sea and people in various places could have consumed different diets, there is no best way to adopt the Mediterranean diet. The dietary pattern usually recommended in research that say it's a safe way of eating is mentioned in this article. Take all of this, not something set in stone, as a general guideline. The strategy can be adapted to your individual desires and wishes.

What to Eat

Share

Vegetables Seeds Legumes Potatoes Whole grains Breads

Fruits Nuts Herbs Spices Fish Seafood and extra virgin olive oil.

What to Eat Moderately: Poultry Eggs Cheese and yogurt.

What to Eat rarely Red meat.

What Not to eat Added sugars Processed meat Sugar-sweetened beverages Refined grains Refined oils and other highly processed foods.

What to Drink In a Mediterranean diet, water can be the go-to beverage. There are also moderate levels of red wine in this diet, about 1 glass a day. This is however, entirely voluntary, and someone with alcoholism or issues regulating their intake should avoid wine. Even, coffee and tea are absolutely appropriate, but sugar-sweetened drinks and fruit juices that are very rich in sugar should be avoided.

M

Recipes editerranean Diet offers a wide range of delicious and scrumptious recipes for your daily routine. Healthy and easy to make recipes allows the people to enjoy good meals on any

time of the day.

1. Egg Caprese breakfast cups Preparation time: 12 minutes Cooking time: 17 minutes Servings: 12 INGREDIENTS 1/2 tsp garlic powder 4 tbsp basil sliced 12 mozzarella balls 3 cups spinach 12 large eggs 1.25 cups chopped tomatoes 1/2 tsp black pepper 3/4 tsp salt 1-2 tbsp Parmesan cheese grated balsamic vinegar as required DIRECTIONS 1. In greased muffin cups, make a layer of spinach at the bottom. 2. Arrange tomatoes, mozzarella, and basil above the spinach layer. 3. In a mixing bowl, mix salt, cheese, black pepper, garlic powder, and eggs. 4. Add the egg/cheese mixture in layered muffin cups. 5. Place the muffin cups for 20 minutes in a preheated oven at 350 degrees. 6. Drizzle balsamic vinegar and serve.

NUTRITION: Calories: 141 kcal Fat: 10 g Protein: 11 g Carbs: 1 g Fiber: 1.8 g

2. Mediterranean mini frittatas Preparation time: 20 minutes Cooking time: 25 minutes Servings: 12 INGREDIENTS ¼ cup crumbled feta cheese 1 tsp olive oil 1 cup chopped mushrooms 1 cup sliced zucchini 1/3 cup diced red onion ¼ cup chopped Kalamata olives 2 cups spinach ½ tsp dried oregano ½ cup fat-free milk Six eggs Black pepper to taste DIRECTIONS 1. Sauté mushrooms, zucchini, and onions for about two minutes in heated oil in a skillet over medium flame. 2. Mix spinach in the mushroom mixture after lowering the flame. Add oregano and olives. 3. Cook for two more minutes with occasional stirring. When spinach is done, remove the cooking skillet and set aside. 4. Mix pepper, eggs, cheese, milk, and sautéed veggies in a bowl. 5. In an oil muffin pan, pour egg/veggies mixture.

6. Bake in a preheated oven at 350 degrees for 20 minutes and serve. NUTRITION: Calories: 128 kcal Fat: 8 g Protein: 9 g Carbs: 4 g Fiber: 1 g

3. Caprese avocado toast Preparation time: 10 minutes Cooking time: 0 minute Servings: 1 INGREDIENTS Two avocados ¼ cup chopped basil leaves 2 tsp lemon juice 4 oz sliced mozzarella Sea salt to taste Four toasted slices of bread Black pepper to taste 1 cup halved grape tomatoes Balsamic glaze for drizzling DIRECTIONS 1. In a bowl, add sliced avocados, salt, lemon juice, and pepper and mix well. 2. Over medium flame, lightly toast the bread. 3. Using a knife, spread avocados mixture over bread slices. 4. Sprinkle salt, basil, cheese, pepper, balsamic glaze, and tomatoes.

5. Serve and enjoy it. NUTRITION: Calories: 338 kcal Fat: 20.4 g Protein: 12.8 g Carbs: 25.8 g Fiber: 9.2 g

4. Asparagus and mushroom frittata with goat cheese Preparation time: 2 minutes Cooking time: 8 minutes Servings: 4 INGREDIENTS 2 tbsp goat cheese Two eggs 1pinch of kosher salt 1 tsp of milk 1 tbsp butter Five trimmed asparagus spears Three sliced brown mushrooms 1 tbsp chopped green onion DIRECTIONS 1. In a pan, cook mushrooms over medium flame for about three minutes. 2. Stir in asparagus and cook for two more minutes. 3. In a bowl, add one tsp of water, eggs, and salt and mix well. 4. Add the egg mixture to the mushroom mixture, followed by a drizzling of goat cheese and green onions. 5. Let them cook well until the egg mixture is properly formed. 6. Shift the pan to the preheated oven and bake for three minutes. 7. Drizzle cheese and serve. NUTRITION: Calories: 331 kcal Fat: 26 g Protein: 20 g Carbs: 7 g Fiber: 2g

5. Mediterranean strata Preparation time: 20 minutes Cooking time: 55 minutes Servings: 7 INGREDIENTS 2 tbsp olive oil One

minced

clove

cups

white

garlic 1/2 diced yellow onion 1 lb chicken sausage 1/2 cup halved Kalamata olives 6 bread

1/2 cup chopped sun-dried tomatoes 1/4 cup chopped fresh basil 1/2 cup crumbled feta cheese Eight eggs

Salt and pepper to taste 2 cups of milk Red pepper flakes DIRECTIONS 1. Heat butter and oil over medium flame in skillet. Sauté onions for two minutes. Stir in garlic and chicken sausage. 2. Cook until sausages are done. 3. Mix olives, cook sausages, onions, sun-dried tomatoes, pepper, bread, garlic, feta cheese, basil, red chili flakes, and salt. 4. Mix milk and egg in a small bowl and add in sausage mixture. 5. Pour the sausage mixture into the baking tray. 6. Bake in preheated oven for 50 minutes and serve after garnishing with basil. NUTRITION: Calories: 297 kcal Fat: 9.5 g Protein: 17.9 g Carbs: 36 g Fiber: 3.1 g

6. Slow cooker Mediterranean egg casserole Preparation time: 25 minutes Cooking time: 480 minutes Servings: 10 INGREDIENTS 2 oz cut prosciutto 3 cups sliced cremini mushrooms 1 tbsp butter 1/2 chopped red pepper 10 oz chopped spinach 16 oz ORE-IDA Diced Hash Brown Potatoes 1 cup sliced artichoke hearts 8 oz cheddar & Swiss Cheese 1/4 cup chopped sun-dried tomato 4 oz goat cheese 1 tbsp Dijon Mustard Eight eggs fresh basil leaves for garnish 2 cups whole milk DIRECTIONS 1. Sauté prosciutto for four minutes in a pan over medium flame. Set aside. 2. In the same pan, cook bell pepper and mushrooms in the melted butter. 3. Make layers of potatoes, bell pepper and mushroom mixture, spinach, sundried tomatoes, artichoke hearts, Swiss and cheddar cheese, and goat

cheese in the slow cooker. 4. Mix mustard, milk, salt, eggs, and pepper spread over the veggie’s layers in a slow cooker. 5. Spread prosciutto over the top and cook for about ten minutes on low flame. 6. Sprinkle basil and serve. NUTRITION: Calories: 310 kcal Fat: 19 g Protein: 18 g Carbs: 14 g Fiber: 3g

7. Sheet pan eggs and veggies Preparation time: 10 minutes Cooking time: 15 minutes Servings: 6 INGREDIENTS One sliced bell pepper (green, red, and orange) One sliced red onion Salt to taste Black pepper to taste 2 tsp za’atar blend, 1 tsp ground cumin and 1 tsp Aleppo chili pepper Extra virgin olive oil as required Six eggs A handful of Chopped fresh parsley One diced Roma tomato Crumbled feta cheese DIRECTIONS 1. In a bowl, whisk bell peppers, onions, salt, zaatar, Aleppo chili, cumin, olive oil, and black pepper. Mix well. 2. Shift the bell pepper mixture over the baking pan. 3. Bake in a preheated oven at 400 degrees for 15 minutes. 4. Make holes in baked vegetable mixture and crack one egg in each hole. 5. Again, bake for eight minutes.

6. Sprinkle cheese, parsley, and tomatoes and serve. NUTRITION: Calories: 111 kcal Fat: 7.3 g Protein: 6.9 g Carbs: 4.5 g Fiber: 1.1 g

8. Hummus toast Preparation time: 10 minutes Cooking time: 0 minute Servings: 4 INGREDIENTS Hummus Whole-grain bread seeded

Topping option 1 Sprouts Sliced avocado Black sesame seeds

Topping option 2 Za’atar spice Roasted chickpeas

Topping option 3 Sunflower seeds Pumpkin seeds Hemp seeds Sesame seeds

DIRECTIONS 1. Spread hummus using a knife over toast and top with any of the topping options given in ingredients and serve. NUTRITION: Calories: 300 kcal Fat: 8 g Protein: 10 g Carbs: 24 g Fiber: 7g

9. Breakfast egg muffins Preparation time: 15 minutes Cooking time: 20 minutes Servings: 6 INGREDIENTS Base Salt to taste 12 eggs 2 tbsp chopped onion Black pepper to taste Tomato spinach mozzarella Eight sliced cherry tomatoes 1/4 cup chopped spinach 1/4 cup grated mozzarella cheese Bacon cheddar 1/4 cup grated cheddar cheese 1/4 cup chopped bacon Garlic mushroom pepper 1/4 cup diced red capsicum 1/4 cup sliced brown mushrooms 1/4 tsp minced garlic powder 1 tbsp chopped parsley DIRECTIONS 1. Mix onions, salt, eggs, and black pepper in a bowl.

2. Pour egg mixture in muffin cups greased with oil. 3. Use all three toppings to top each of the muffin cups. 4. Bake in a preheated oven at 350 degrees for twenty minutes. 5. Serve and enjoy it. NUTRITION: Calories: 82 kcal Fat: 5 g Protein: 6 g Carbs: 1 g Fiber: 1 g

10.

Foul mudammas

Preparation time: 15 minutes Cooking time: 10 minutes Servings: 5 INGREDIENTS Extra virgin olive oil Kosher salt to taste 30 oz plain fava beans 1 tsp ground cumin One lemon juice 1 cup chopped parsley Two chopped hot peppers One diced tomato Two chopped garlic cloves To serve Warm pit bread Green onions Sliced cucumbers Sliced tomatoes Olives DIRECTIONS 1. Pour half cup of water, salt, beans, and cumin in a pan over medium flame and cook. 2. When beans are done, mash them using a masher.

3. Lightly blend garlic, lemon juice, and hot peppers. 4. Transfer roughly blended hot pepper mixture over mashed beans. 5. Ass olive oil, parsley, hot pepper slices, and chopped tomatoes and serve with veggies or bread. NUTRITION: Calories: 142 kcal Fat: 1 g Protein: 10 g Carbs: 25 g Fiber: 10 g

11.

Tahini banana shakes

Preparation time: 5 minutes Cooking time: 0 minute Servings: 3 INGREDIENTS ¼ cup ice, crushed 1 ½ cups almond milk ¼ cup tahini 4 Medjool dates Two sliced bananas One pinch of ground cinnamon DIRECTIONS 1. Blend all the ingredients in the blender to obtain a creamy and smooth mixture. 2. Pour mixture in cups and serve after sprinkling cinnamon over the top. NUTRITION: Calories: 299 kcal Fat: 12.4 g Protein: 5.7 g Carbs: 47.7 g Fiber: 5.6 g

12.

Shakshuka

Preparation time: 15 minutes Cooking time: 20 minutes Servings: 6 INGREDIENTS 1 tsp ground cumin 2 tbsp olive oil One chopped red bell pepper Six eggs ¼ tsp salt Three minced cloves garlic Ground black pepper to taste 2 tbsp tomato paste ½ tsp smoked paprika ¼ tsp red pepper flakes 2 tbsp chopped cilantro for garnish ½ cup feta cheese One chopped yellow onion 28 oz fire-roasted tomatoes, crushed Crusty bread for serving DIRECTIONS 1. Heat oil in a skillet over medium flame and cook bell pepper, onions, and salt in it for six minutes with constant stirring.

2. After six minutes, stir in tomato paste, red pepper flakes, cumin, garlic, and paprika. Cook for another two minutes. 3. Add crushed tomatoes and cilantro to the onion mixture. Let it simmer. 4. Reduce the flame and simmer for five minutes. 5. Use salt and pepper to adjust the flavor. 6. Crack eggs in small well made at different areas using a spoon. Pour tomato mixture over eggs to help them cook while staying intact. 7. Bake the skillet in a preheated oven at 375 degrees for 12 minutes. 8. Garnish with cilantro, flakes, and cheese and serve. NUTRITION: Calories: 216 kcal Fat: 12.8 g Protein: 11.2 g Carbs: 16.6 g Fiber: 4.4 g

13.

Simple green juice

Preparation time: 15 minutes Cooking time: 0 minute Servings: 2 INGREDIENTS 5 oz kale 1 tsp crushed ginger One apple Five trimmed celery stalks ½ English cucumber 1 oz parsley DIRECTIONS 1. Blend all the ingredients in the blender and pour into serving cups. NUTRITION: Calories: 92 kcal Fat: 0.8 g Protein: 2.8 g Carbs: 21 g Fiber: 6.2 g

14.

Greek chicken gyro salad

Preparation time: 15 minutes Cooking time: 7 minutes Servings: 4 INGREDIENTS Chicken 3 tsp dried oregano 2 tbsp olive oil 1 tbsp red wine vinegar 1.25 lb boneless chicken breasts 1 tsp ground black pepper 1 tbsp lemon juice 1 tsp Kosher salt Salad 1 cup diced English cucumber 6 cups lettuce 1 cup feta cheese diced 1 cup diced tomatoes 1/2 cup diced red onions 1 cup crushed pita chips Tzatziki Sauce 1 tbsp white wine vinegar 3/4 tsp Kosher salt 8 oz Greek yogurt

One minced clove garlic 2/3 cup grated English cucumber 1 tbsp lemon juice 3/4 tsp ground black pepper 2 tsp dried dill weed One pinch of sugar DIRECTIONS 1. Heat oil in a skillet and add chicken, salt, oregano, and black pepper. Cook for five minutes over medium flame. 2. Reduce the flame to low and add lemon juice and vinegar and simmer for five minutes. 3. Continue cooking until the chicken is done. Now, the chicken is ready and set aside. 4. Combine tomatoes, pita chips, chicken, lettuce, cucumber, and onions. Mix and set aside. The salad is ready. 5. In another bowl, whisk yogurt, cucumber, garlic, lemon juice, vinegar, dill, salt, pepper, and sugar. Mix well. The sauce is ready. 6. Now, pour the sauce over the salad and serve with cooked chicken. NUTRITION: Calories: 737 kcal Fat: 29 g Protein: 64 g Carbs: 54 g Fiber: 6g

15.

Tuscan tuna and white bean salad

Preparation time: 5 minutes Cooking time: 0 minute Servings: 2 INGREDIENTS 2 tbsp extra virgin olive oil 15 oz cannellini beans 4 cups spinach 5 oz white albacore 1/4 cup sliced olives 1/2 cup diced cherry tomatoes One sliced red onion 1/2 lemon Kosher salt to taste 1/4 cup feta cheese Black pepper to taste DIRECTIONS 1. Combine white beans, olives, lemon juice, arugula, onions, tuna, olive oil, and tomatoes in a mixing bowl. 2. Sprinkle pepper and salt and feta cheese and serve. NUTRITION: Calories: 436 kcal Fat: 22 g Protein: 30 g Carbs: 39 g Fiber: 12 g

16.

Outrageous herbaceous Mediterranean chickpea salad

Preparation time: 20 minutes Cooking time: 20 minutes Servings: 4 INGREDIENTS 1/2 cup chopped celery with leaves

30 oz chickpeas 1.5 cups chopped parsley 1/2 cup chopped onion 3 tbsp olive oil 3 tbsp lemon juice Two minced cloves garlic 1/2 tsp kosher salt One chopped red bell pepper 1/2 tsp black pepper

DIRECTIONS 1. Combine bell pepper, onion, chickpeas, celery, and parsley in a mixing bowl. 2. In another bowl. Mix olive oil, garlic, salt, lemon juice, and pepper. 3. Pour olive oil mixture over chickpeas mixture and mix well and serve. NUTRITION: Calories: 474 kcal Fat: 16 g Protein: 20 g Carbs: 65 g Fiber: 18 g

17.

Avocado Caprese salad

Preparation time: 5 minutes Cooking time: 0 minute Servings: 1 INGREDIENTS 1 cup sliced cherry tomatoes 1/4 cup basil leaves 1/2 cup mozzarella cheese balls ½ avocado 2 tsp extra virgin olive oil Salt to taste 2 tsp balsamic vinegar Black pepper to taste DIRECTIONS 1. In a bowl, combine cheese, tomatoes, avocado, olive oil, salt, basil, vinegar, and black pepper. 2. Mix well and serve. NUTRITION: Calories: 456 kcal Fat: 37 g Protein: 17 g Carbs: 20 g Fiber: 9g

18.

Citrus shrimp and avocado salad

Preparation time: 5 minutes Cooking time: 10 minutes Servings: 3 INGREDIENTS 1 tbsp olive oil 1/2 cup lemon juice 1 cup of orange juice 1/2 tsp stone house seasoning 3 lb shrimp 2 tbsp chopped parsley 8 cups salad greens 1/2 cup citrus vinaigrette 1/2 sliced red onion One sliced avocado DIRECTIONS 1. In a bowl, mix orange juice, stone house seasoning, oil, and lemon juice. 2. Transfer the bowl mixture to the heated skillet. Cook for five minutes over medium flame. 3. Stir in shrimps and cook for five more minutes. 4. Sprinkle parsley and set aside. Citrus shrimps are ready. 5. Prepare the Citrus Vinaigrette Dressing as per the instruction given on the package. 6. In a bowl, whisk citrus vinaigrette until it emulsified. Mix salad greens, avocado, shrimps, and onion in a citrus vinaigrette. Serve and enjoy it.

NUTRITION: Calories: 430 kcal Fat: 21 g Protein: 48 g Carbs: 12 g Fiber: 3g

19.

Easy couscous with sundried tomato and feta

Preparation time: 12 minutes Cooking time: minutes Servings: 6 INGREDIENTS 1.25 cups dried couscous 1 tsp powdered vegetable stock 1.25 cups boiled water One chopped garlic clove 14 oz chickpeas 1 tsp coriander powder ½ cup chopped coriander One chopped onion ½ cup chopped parsley 7 oz sun-dried tomato One lemon zest 4 oz arugula lettuce Black pepper 5 tbsp lemon juice 2 oz feta cheese ½ tsp black pepper Salt to taste DIRECTIONS

1. In a bowl, combine garlic, chickpeas, stock powder, couscous, and coriander. 2. Add hot water to the bowl and mix well. Cover the bowl and keep it aside for about five minutes. 3. Add sun-dried tomatoes, lemon juice, coriander, rocket, pepper, parsley, salt, onions, and lemon zest and toss well. 4. Sprinkle feta cheese and serve. NUTRITION: Calories: 260 kcal Fat: 9.2 g Protein: 10 g Carbs: 39 g Fiber: 5.8 g

20.

Garlicky Swiss chard and chickpeas

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 INGREDIENTS 1 cup chopped sundried tomatoes 1 tbsp olive oil Two minced garlic cloves One sliced shallot Two bunches of chopped Swiss chard 15 oz chickpeas One lemon 1/4 cup vegetable broth DIRECTIONS 1. Cook shallot in heated oil over medium flame until they turned translucent. 2. After shallots are translucent, stir in garlic and cook for three minutes. 3. Mix chard and broth and cover, and let it simmer for a few minutes. 4. Add lemon juice, sundried tomatoes, lemon zest, and chickpeas and mix to combine. Cook for three minutes. 5. Serve and enjoy. NUTRITION: Calories: 519 kcal Fat: 9 g Protein: 14 g Carbs: 87 g Fiber: 10 g

21.

Arugula salad with pesto shrimp, parmesan, and white beans

Preparation time: 35 minutes Cooking time: 15 minutes Servings: 3 INGREDIENTS 4 tbsp olive oil 1/2 lb raw shrimp Two minced cloves garlic 1/4 tsp ground black pepper 1/4 tsp salt One pinch of red pepper flakes 1/4 cup pesto Genovese 2 cups cherry tomatoes 8 cups Arugula 1/8 cup grated parmesan cheese 1/2 lemon 1/2 cup white beans DIRECTIONS 1. In a mixing bowl, add salt, chili flakes, olive oil, shrimp, and black pepper. Mix well and keep it aside for 30 minutes for enhanced flavor. 2. Heat olive oil in a skillet over a high flame. Cook shrimps in oil, two minutes from each side. 3. Lower the flame and stir in tomatoes and garlic. Cook for five more minutes with occasional stirring.

4. Shift cooked shrimps’ mixture in a bowl and mix with pesto. 5. In a bowl, mix olive oil, arugula, and lemon juice. Add cheese, tomatoes, salt, beans, and black pepper. Mix well. 6. Serve arugula mixture with cooked shrimps. NUTRITION: Calories: 276 kcal Fat: 6.7 g Protein: 30 g Carbs: 23.3 g Fiber: 5.5 g

22.

Cantaloupe and Mozzarella Caprese salad

Preparation time: 10 minutes Cooking time: 0 minute Servings: 8 INGREDIENTS 1 tbsp white wine vinegar sliced cantaloupes Eight shredded prosciutto 8 oz mozzarella balls ¼ cup chopped basil leaves tbsp extra-virgin olive oil ¼ cup chopped mint leaves Salt to taste 1.5 tbsp honey Black pepper to taste DIRECTIONS 1. Take cantaloupe balls out of cantaloupe using melon baller and place in a bowl. 2. Add mozzarella cheese ball, prosciutto, basil, and mint leaves. Mix well. 3. In another bowl, mix honey, vinegar, and olive oil. Pour the dressing over a cantaloupe mixture and mix well. 4. Serve and enjoy it. NUTRITION: Calories: 232 kcal Fat: 15 g Protein: 10 g Carbs: 17 g Fiber: 2g

23.

Arugula salad

Preparation time: 5 minutes Cooking time: 0 minute Servings: 2 INGREDIENTS 4 cups arugula tbsp olive oil 1/2 tsp kosher salt tbsp lemon juice 1/2 tsp black pepper 1/4 cup grated parmesan cheese 1 tsp honey DIRECTIONS 1. Combine honey, black pepper, parmesan cheese, olive oil, salt, arugula, and lemon juice. Toss to coat well. 2. Serve and enjoy. NUTRITION: Calories: 203 kcal Fat: 18 g Protein: 6 g Carbs: 6 g Fiber: 1 g

24.

Mediterranean quinoa salad

Preparation time: 15 minutes Cooking time: 0 minute Servings: 4 INGREDIENTS 1.5 cups dry quinoa 1/2 tsp kosher salt 1/2 cup extra virgin olive oil 1 tbsp balsamic vinegar minced garlic cloves 1/2 tsp minced basil 1/2 tsp crushed thyme Black pepper to taste cups arugula 15 oz garbanzo One package salad savors for toppings DIRECTIONS 1. In a pot, add water, salt, and quinoa. Cook until quinoa is done. Drain and set aside. 2. Whisk garlic, pepper, thyme, olive oil, salt, basil, and vinegar in a bowl. The dressing is ready. Keep it aside. 3. In a big sized bowl, combine salad savor content, arugula, quinoa, and beans. 4. Pour dressing over the arugula mixture and serve after sprinkling basil over it.

NUTRITION: Calories: 583 kcal Fat: 33 g Protein: 15 g Carbs: 58 g Fiber: 10 g

25.

Greek pasta salad with cucumber and artichoke hearts

Preparation time: 5 minutes Cooking time: 0 minute Servings: 10 INGREDIENTS ½ cup olive oil Four minced garlic cloves 1/4 cup white balsamic vinegar tbsp oregano 1 cup crumbled feta cheese 1 tsp ground pepper 15 oz sliced artichoke hearts 1 lb pasta noodles cooked 12 oz roasted and chopped red bell peppers One sliced English cucumber 8 oz sliced Kalamata olives ¼ sliced red onion 1/3 cup chopped basil leaves 1 tsp kosher salt DIRECTIONS 1. Combine vinegar, oregano, salt, olive oil, garlic, and black pepper in a bowl and mix well. Set aside. 2. In a big sized bowl, combine olives, onions, cheese, artichoke hearts, cooked pasta, cucumber and bell peppers,

3. Drizzle dressing over the artichoke hearts mixture and toss to coat. Garnish with feta cheese and basil and serve after half an hour. NUTRITION: Calories: 415.43 kcal Fat: 23.15 g Protein: 9.54 g Carbs: 42.54 g Fiber: 4.46 g

26.

Quinoa and kale protein power salad

Preparation time: 5 minutes Cooking time: 15 minutes Servings: 5 INGREDIENTS One sliced zucchini ½ tbsp extra virgin olive oil ¼ tsp turmeric ¼ tsp cumin ¼ tsp paprika tsp minced garlic, One pinch of red pepper flakes ½ cup cooked quinoa Salt to taste 1 cup drained chickpeas 1 cup chopped curly kale DIRECTIONS 1. In a bowl, whisk chili flakes, cumin, paprika, salt, olive oil, garlic, and turmeric. Keep it aside. 2. Toast quinoa for one minute in olive oil. 3. Cook toasted quinoa following the instructions given over the package. Set aside. 4. Sauté garlic, kale, chickpeas, and zucchini in heated olive oil in the same skillet used to toast quinoa.

5. Cook for a few minutes until the mixture starts to sweat. Sprinkle salt and remove skillet from flame. 6. In a bowl, combine veggies mixture and quinoa and leave for 10 minutes. 7. In a skillet, sauté spices in oil for two minutes and add in veggies mixture. 8. Serve and enjoy. NUTRITION: Calories: 106 kcal Fat: 3 g Protein: 5 g Carbs: 16 g Fiber: 4 g

27.

Antipasto salad platter

Preparation time: 20 minutes Cooking time: 0 minute Servings: 4 INGREDIENTS ½ chopped red bell pepper One chopped garlic clove 12 sliced black olive ¼ cup olive oil 2 tbsp balsamic vinegar 1 tbsp chopped basil Black pepper to taste 6 oz artichoke hearts 5 oz Italian blend Salt to taste 1 cup broccoli florets ½ cup sliced onion Eight strawberry tomatoes 3 oz salami dried 4 oz mozzarella cheese DIRECTIONS 1. In a mixing bowl, mix salt, vinegar, olive oil, black pepper, garlic, and basil. The dressing is ready. 2. Whisk vinaigrette and salad blend in a bowl.

3. Transfer the salad blend mixture to a platter and organize all the leftover ingredients on the platter and serve. NUTRITION: Calories: 351 kcal Fat: 25.9 g Protein: 16.2 g Carbs: 14.8 g Fiber: 3.8 g

28.

Whole wheat Greek pasta salad

Preparation time: 15 minutes Cooking time: 0 minute Servings: 6 INGREDIENTS 1 lb rotini pasta One chopped cucumber 1 cup sliced cherry tomatoes One chopped yellow capsicum 1 cup chopped Kalamata olives One diced red onion 2 tbsp chopped dill ½ cup feta cheese Salt to taste Black pepper to taste Dressing 2minced garlic cloves ¼ cup olive oil 3tbsp red wine vinegar ½ lemon juice Salt to taste ½ tsp oregano Black pepper to taste DIRECTIONS

1. Bring water to boil in a pot. Stir in salt and cook pasta in it until it is done. 2. Strain pasta and set aside. 3. Mix Olive oil, vinegar, salt, lemon juice, oregano, pepper, and garlic in a bowl. The dressing is ready. 4. Combine cooked pasta, cucumber, olives, feta cheese, onions, bell pepper, tomatoes, and dill in a salad serving bowl. 5. Drizzle dressing over the mixture and toss to coat. 6. Serve and enjoy it. NUTRITION: Calories: 437 kcal Fat: 16 g Protein: 14 g Carbs: 64 g Fiber: 2g

29.

Tomato and hearts of palm salad

Preparation time: 15 minutes Cooking time: 0 minute Servings: 4 INGREDIENTS 14 oz sliced hearts of palm, diced avocados tbsp lime juice cup sliced grape tomatoes 1/4 cup sliced green onion 1/2 cup chopped cilantro Salt to taste DIRECTIONS 1. In a bowl, combine drained and sliced palm hearts, lime juice, tomatoes, avocados, and onions. 2. Mix salt to adjust the taste. 3. Sprinkle cilantro to enhance the taste and serve. NUTRITION: Calories: 199 kcal Fat: 15 g Protein: 5 g Carbs: 15 g Fiber: 10 g

30.

Quinoa tabbouleh with chickpeas

Preparation time: 20 minutes Cooking time: 15 minutes Servings: 8 INGREDIENTS 1 cup quinoa 2 cups of water 1.5 cups chickpeas cooked cups sliced cherry tomatoes cups slicing cucumber 3/4 cups chopped parsley 2/3 cups chopped onions Tbsp chopped mint Ground Pepper to taste Dressing 1/3 cups olive oil lemon zest tbsp lemon juice 1.5 tsp minced garlic ¾ tsp salt DIRECTIONS 1. In a bowl, mix lemon juice, salt, oil, lemon zest, and garlic. The dressing is ready. 2. In a deep pot, add two cups of water, a pinch of salt, and quinoa. Let it boil.

3. When the water starts boiling, lower the flame to low and cover. Let it simmer for about 15 minutes. 4. Strain quinoa and set aside to cool down. 5. In a bowl, combine onions, cucumbers, mint, tomatoes, cooked quinoa, parsley, black pepper, and chickpeas. 6. Add dressing in quinoa mixture and mix well. 7. Adjust flavor using black pepper and salt and serve. NUTRITION: Calories: 206 kcal Fat: 12 g Protein: 5 g Carbs: 22 g Fiber: 3g

31.

Greek avocado salad

Preparation time: 20 minutes Cooking time: 0 minute Servings: 8 INGREDIENTS Two sliced English cucumbers 1.5 lb chopped tomatoes 1/4 sliced red onion 1/2 cups sliced Kalamata olives 1/4 cup chopped parsley sliced avocados 1 cup feta cheese 1/2 cup extra virgin olive oil 1/2 cup red wine vinegar minced garlic cloves 1 tbsp oregano 2 tsp sugar 1 tsp kosher salt 1 tsp ground black pepper DIRECTIONS 1. Mix tomatoes, parsley, onions, cucumbers, avocado, and olives. Set aside. 2. Whisk vinegar, sugar, olive oil, salt, oregano, garlic, and pepper in a jar. Close the lid and shake to get the emulsified mixture. You can add salt,

black pepper, and sugar to adjust the taste according to you. The dressing is ready. 3. Transfer the dressing to the salad bowl and toss well. 4. Garnish with feta cheese and serve. NUTRITION: Calories: 323 kcal Fat: 29 g Protein: 5 g Carbs: 14 g Fiber: 6g

32.

Autumn couscous salad

Preparation time: 10 minutes Cooking time: 25 minutes Servings: 8 INGREDIENTS Salad 1.5 cups dry pearl couscous 2 lb cubed butternut squash 1/2 cup dried cranberries 1/2 chopped red onion sliced fennel bulb tbsp olive oil bunch sliced kale 1/2 cup chopped pecans Dressing 2 tbsp apple cider vinegar 1/3 cup olive oil 2 tbsp honey tbsp Dijon mustard 1 tbsp lemon juice Kosher salt to taste tbsp orange juice Black pepper to taste DIRECTIONS

1. Put fennel, onions, and butternut squash over a baking tray lined with a parchment sheet. 2. Sprinkle salt, olive oil, and black pepper over butternut squash. 3. Bake in a preheated oven at 400 degrees for 30 minutes. 4. Cook couscous by following the instructions given on the package. 5. Mix mustard, olive oil, juice, vinegar, honey, salt, and black pepper in a jar and shake until the mixture emulsifies. The dressing is ready. 6. In a bowl, combine baked veggies, kale, pecans, couscous, and cranberries. Pour dressing over the mixture and toss well. 7. Serve and enjoy it. NUTRITION: Calories: 266 kcal Fat: 21 g Protein: 4 g Carbs: 18 g Fiber: 3g

33.

Slow cooker chicken cacciatore

Preparation time: 15 minutes Cooking time: 240 minutes Servings: 5 INGREDIENTS Three chopped garlic cloves 1.5 tbsp olive oil 1.25 tbsp balsamic vinegar 1 tsp kosher salt 1/2 tsp black pepper 2 tsp Italian seasoning 28 oz crushed tomatoes 2 lb boneless chicken breasts chopped yellow onion One chopped green bell pepper 8 oz sliced cremini mushrooms DIRECTIONS 1. Rub the chicken with salt and black pepper and cook in heated oil in a skillet over a high flame for five minutes from both sides. 2. Shift the chicken to the slow cooker. 3. Sauté onions in heated oil for three minutes in a skillet over medium flame. 4. Stir in vinegar and garlic and cook for one more minute. 5. Shift the garlic mixture to the slow cooker. 6. Add mushrooms, tomatoes, Italian seasoning, and bell pepper and mix.

7. Cover the cooker and cook on low flame for four hours. 8. After chicken is done, sprinkle salt, vinegar, and pepper and serve with rice or whatever you like. NUTRITION: Calories: 228 kcal Fat: 8 g Protein: 32 g Carbs: 10 g Fiber: 3g

34.

Greek baked cod with lemon and garlic

Preparation time: 10 minutes Cooking time: 12 minutes Servings: 4 INGREDIENTS Five minced garlic cloves 1.5 lb Cod fillet ¼ cup chopped parsley Lemon Juice Mixture 5 tbsp Olive oil 5 tbsp lemon juice 2 tbsp butter Coating 1/3 cup all-purpose flour ¾ tsp salt ¾ tsp paprika 1 tsp coriander ¾ tsp cumin ½ tsp black pepper DIRECTIONS 1. In a medium-sized bowl, combine olive oil, butter, and lemon juice and keep it aside. 2. Whisk flour, salt, spices, and pepper in a bowl and keep it aside. 3. Coat fish with lemon mixture followed by coating with flour mixture.

4. Sauté coated fish in heated olive oil in a skillet over medium flame for two minutes from each side. 5. Mix garlic into lemon juice and pour over sautéed fish. 6. Bake in a preheated oven at 400 degrees for almost 10 minutes. 7. Drizzle parsley and serve with your favorite salad or rice. NUTRITION: Calories: 312 kcal Fat: 18.4 g Protein: 23.1 g Carbs: 16.1 g Fiber: 14 g

35.

One-pan baked halibut and vegetables

Preparation time: 10 minutes Cooking time: 15 minutes Servings: 6 INGREDIENTS For the Sauce: Zest of two lemons tsp dried oregano ½ tsp black pepper 1 cup Olive oil 4 tbsp lemon juice 1 tsp seasoned salt tbsp minced garlic tsp dill ¾ tsp coriander For the Fish sliced yellow onion

1 lb green beans lb sliced halibut fillet 1 lb cherry tomatoes

DIRECTIONS 1. Whisk olive oil, onions, oregano, salt, dill, pepper, tomatoes, lemon zest, green beans, juice, coriander, and garlic in a bowl. 2. Spread vegetable mixture over one side of the baking tray.

3. Coat halibut fillets with the sauce and place them on a baking tray. 4. Pour the leftover sauce over the vegetable mixture and fillets. 5. Bake in a preheated oven at 425 degrees for 15 minutes. NUTRITION: Calories: 390 kcal Fat: 31.3 g Protein: 17.5 g Carbs: 8.8 g Fiber: 4.1 g

36.

Moroccan fish

Preparation time: 10 minutes Cooking time: 30 minutes Servings: 6 INGREDIENTS Olive oil as required 2 tbsp tomato paste Eight minced garlic cloves Two diced tomatoes ½ tsp cumin 15 oz chickpeas sliced red pepper cup water Kosher salt to taste Handful of cilantros Black pepper to taste 1.5 lb cod fillet pieces 1.5 tsp allspice mixture ¾ tsp paprika 1 tbsp lemon juice ½ sliced lemon DIRECTIONS 1. Sauté garlic in heated oil for one minute.

2. Stir in bell pepper and diced tomatoes and tomato paste and cook for five minutes over medium flame with constant stirring. 3. Mix garlic, salt, chickpeas, cilantro, pepper, water, and half tsp of allspice mixture. Let it boil and reduce the flame and simmer for 20 minutes. 4. Whisk leftover allspice mixture, paprika, salt, cumin, and pepper in a bowl. 5. Rub fish with spice mixture and oil. 6. Place fish and fish mixture in a pan, followed by a cooked chickpea mixture, lemon slices, and juice. 7. Let it cook for 15 minutes over low flame. 8. Sprinkle cilantro and serve. 9. Sprinkle spice mixture over the fish NUTRITION: Calories: 463 kcal Fat: 5.7 g Protein: 23.7 g Carbs: 67.2 g Fiber: 2.3 g

37.

Italian baked chicken

Preparation time: 10 minutes Cooking time: 18 minutes Servings: 6 INGREDIENTS 2 lb boneless chicken breast

Pepper to taste tsp thyme One sliced red onion tsp dry oregano 1 tsp sweet paprika tbsp olive oil minced garlic cloves 1 tbsp of lemon juice halved Campari tomatoes Salt to taste Handful chopped parsley for garnishing Basil leaves as required for garnishing DIRECTIONS 1. Flatten the chicken pieces suing meat mallet in a zip lock bag. 2. Rub chicken pieces with black pepper and salt and add them to the bowl. Add lemon juice, garlic, oil, and spices and mix well to fully coat the chicken. 3. Place onions in an oiled baking tray followed by chicken and tomatoes.

4. Bake in a preheated oven at 425 degrees for 10 minutes while covering the tray with foil. 5. After ten minutes, uncover and bake again for eight more minutes. 6. Serve after sprinkle parsley over the baked chicken. NUTRITION: Calories: 290 kcal Fat: 11.5 g Protein: 35.9 g Carbs: 11 g Fiber: 0.8 g

38.

Lemon garlic salmon

Preparation time: 10 minutes Cooking time: 18 minutes Servings: 6 INGREDIENTS Salmon 2 lb salmon fillet 2 tbsp parsley for garnishing Olive oil Kosher salt ½ sliced lemon Lemon-Garlic Sauce Zest of one lemon 3 tbsp olive oil 3 tbsp of lemon juice Five chopped garlic cloves tsp sweet paprika tsp dry oregano ½ tsp black pepper DIRECTIONS 1. In a bowl, whisk olive oil, pepper, garlic, lemon zest and juice, oregano, and paprika in a mixing bowl and set aside. The lemon garlic sauce is ready.

2. Brush baking tray with oil lined with foil paper. 3. Place seasoned (with salt) salmon on a baking tray and pour the sauce over the salmon. 4. Bake in a preheated oven at 375 degrees for 20 minutes. 5. Broil baked salmon for three minutes and serve after garnishing. NUTRITION: Calories: 338 kcal Fat: 25.8 g Protein: 33.1 g Carbs: 11.8 g Fiber: 3 g

39.

Sheet pan chicken and vegetables

Preparation time: 15 minutes Cooking time: 45 minutes Servings: 6 INGREDIENTS 2 lb red potatoes 2 tbsp olive oil One chopped onion Three minced garlic cloves 1 tsp powdered rosemary 1.25 tsp salt 3/4 tsp pepper Six chicken thighs 1/2 tsp paprika 6 cups baby spinach DIRECTIONS 1. Mix onion, rosemary, potatoes, oil, salt, garlic, and pepper in a bowl. 2. Shift the potato mixture into a baking tray sprayed with oil. 3. Combine salt, pepper, paprika, and rosemary in another bowl and sprinkle over chicken. 4. Place chicken pieces over potato mixture and bake in a preheated oven at 425 degrees for 35 minutes. 5. Take chicken out of oven and place in serving dish. 6. Put spinach over veggies and bake for another ten minutes.

7. Transfer cooked veggies over chicken and serve. NUTRITION: Calories: 357 kcal Fat: 14 g Protein: 28 g Carbs: 28 g Fiber: 4g

40.

Sicilian style fish stew

Preparation time: 10 minutes Cooking time: 35 minutes Servings: 6 INGREDIENTS Olive oil Two chopped celery ribs chopped yellow onion Salt to taste Four minced garlic cloves tbsp toasted pine nuts Black pepper to taste ½ tsp dried thyme ¾ cup dry white wine One pinch of red pepper flakes 28 oz plum tomatoes Tomato juice ¼ cup golden raisins cups vegetable broth 2 tbsp capers ½ cup chopped parsley leaves 2 lb sliced skinless bass fillet Italian bread for serving DIRECTIONS

1. Sauté onions and celery, black pepper, and salt in a Dutch oven over medium flame with constant stirring for four minutes. 2. Add flakes, thyme, and garlic, and cook for one minute. 3. Mix tomato juice and white wine and let it simmer. 4. When the liquid is concentrated to half, add capers, tomatoes, raisins, and stock. 5. Cook for 20 more minutes. 6. Rub fish with pepper and salt and add in cooking solution and mix well. Let it simmer for five minutes. 7. Remove from the flame and let it cool for five minutes while the oven is covered. 8. Sprinkle parsley and pine nuts and serve. NUTRITION: Calories: 320 kcal Fat:11.6 g Protein: 31.2 g Carbs: 19.8 g Fiber: 2.8 g

41.

Chicken souvlaki

Preparation time: 45 minutes Cooking time: 40 minutes Servings: 4 INGREDIENTS Margination 12 boneless chicken thighs 4 tbsp olive oil tsp dried mint tsp dried oregano 1 tsp ground cumin 1 tsp sweet paprika crushed garlic cloves 1 tsp coriander ½ tsp ground cinnamon 1 tbsp lemon juice Zest of one lemon Wedges cut slices of one lemon slices Pitta wraps 250 g white bread flour tsp caster sugar 7 g dried yeast tsp olive oil Tzatziki sauce crushed garlic clove

½ chopped cucumber small bunch of chopped mint leaves 200 g Greek yogurt 1 tbsp lemon juice To serve Four chopped tomatoes One lettuce One sliced red onion DIRECTIONS 1. In a large mixing bowl, add chicken and black pepper, salt, and all the ingredients mentioned in the marination list. Toss to coat well. Leave it overnight for better results in the refrigerator. 2. Whisk flour, sugar, salt, and yeast in a bowl. Pour 2 tsp oil and warm water about 150 ml and mix to form a dough. Knead the dough for ten minutes. 3. Cover the bowl and set aside for 60 minutes. 4. Make four portions of the raised dough, roll them into circles, and set aside 20 more minutes. The dough for pita bread is ready. 5. In a bowl, mix all the ingredients of the Tzatziki sauce and set aside. The Tzatziki sauce is ready. 6. Thread chicken pieces on skewers separately, place the skewers over the top of roasting tin, place overheated grill, and cook the chicken for 20 minutes while brushing with oil. When chicken is done, set aside. 7. Brush the flattened pita bread with oil and place in a heated pan. Cook for three minutes, and when it turned golden from the underside, then flip

and cook the other side for three more minutes. When the bread is fully cooked, cover it and keep it warm until further use. 8. Make kebabs out of grilled chicken and place in pita bread followed by tomato, onion, lettuce, lemon slices, and drizzle Tzatziki sauce and serve. NUTRITION: Calories: 707 kcal Fat: 34 g Protein: 46 g Carbs: 52 g Fiber: 4g

42.

Grilled swordfish

Preparation time: 15 minutes Cooking time: 8 minutes Servings: 4 INGREDIENTS Ten garlic cloves 2 tbsp lemon juice 1/3 cup olive oil 2 tsp coriander 1 tsp Spanish paprika ¾ tsp cumin ¾ tsp salt Four swordfish steaks ½ tsp black pepper Crushed red pepper to taste DIRECTIONS 1. Blend olive oil, pepper, garlic, salt, and lemon juice in a blender to obtain a smooth mixture. 2. Coat swordfish with the garlic blended mixture and keep it aside for 15 minutes. 3. Heat grill on high flame. Place fish and cook for five minutes from each side. 4. Sprinkle lemon juice and flakes and serve. NUTRITION: Calories: 398 kcal Fat: 30.7 g Protein: 28.4 g Carbs: 3.1 g Fiber: 0.6 g

43.

Greek shrimp with tomatoes and feta

Preparation time: 10 minutes Cooking time: 40 minutes Servings: 4 INGREDIENTS 4 tbsp olive oil 3/4 cup chopped shallots Four chopped garlic cloves 28 oz diced tomatoes 1 tsp salt 1/4 tsp pepper 2 tsp cumin 1/2 tsp crushed pepper flakes 1 tbsp honey 1.5 lb shrimp 6 oz feta cheese 3/4 tsp dried oregano 2 tbsp chopped mint DIRECTIONS 1. Cook garlic and shallots in heated oil in a skillet over low flame for eight minutes. 2. Stir in salt, cumin, honey, tomatoes, tomato juices, flakes, and pepper. 3. Let the sauce boil and cook for 20 minutes with occasional stirring. 4. Remove from flame and add shrimps in the sauce. Sprinkle feta cheese and oregano.

5. Bake in a preheated oven at 400 degrees for 15 minutes. 6. Shift the shrimp pan to broil and broil for two minutes. 7. Garnish with mint and serve. NUTRITION: Calories: 431 kcal Fat: 25 g Protein: 32 g Carbs: 21 g Fiber: 5g

44.

Salmon kabobs

Preparation time: 10 minutes Cooking time: 8 minutes Servings: 6 INGREDIENTS 1.5 lb sliced Salmon fillet One sliced red onion One sliced zucchini Kosher salt to taste Black pepper to taste Marinade 1/3 cup Olive Oil Zest of one lemon 2 tbsp lemon juice minced garlic cloves 1 tsp chili pepper 2 tsp dry oregano 2 tsp chopped thyme leaves 1 tsp cumin ½ tsp coriander DIRECTIONS 1. Mix all the ingredients of margination in a bowl. 2. In another bowl, add pepper, onions, salt, salmon, and zucchini and mix well.

3. Add marinade and mix well. Set aside for 20 minutes. 4. Thread onions, salmon, and zucchini in skewers. 5. Place skewers overheated grill, cover them, and grill for eight minutes. 6. When salmons are ready, serve and enjoy it. NUTRITION: Calories: 267 kcal Fat: 11 g Protein: 35 g Carbs: 7 g Fiber: 3 g

45.

Sautéed shrimp and zucchini

Preparation time: 8 minutes Cooking time: 7 minutes Servings: 3 INGREDIENTS lb shrimp 1 tsp salt Two zucchinis 2 tbsp chopped garlic 1 tbsp butter Black pepper to taste 1.5 tbsp lemon juice 2 tbsp chopped parsley Olive oil as required DIRECTIONS 1. Add salt, shrimps, and pepper in a bowl. Mix them well. 2. Cook shrimps in heated oil over medium flame for two minutes from each side. Shift cooked shrimps in a plate. 3. Cook zucchini in heated oil in the same pan for two minutes, then sprinkle pepper and salt. 4. Transfer shrimps to the pan and mix. Add garlic and sauté for two minutes. 5. Add butter and cook to melt it. 6. When shrimps, garlic, and zucchini are cooked, add lemon juice and mix well.

7. Drizzle parsley and serve. NUTRITION: Calories: 216 kcal Fat: 6 g Protein: 33 g Carbs: 6 g Fiber: 1 g

46.

Greek chicken and potatoes

Preparation time: 10 minutes Cooking time: 50 minutes Servings: 4 INGREDIENTS 4 lb chicken thighs 2 tbsp oregano 1 tbsp salt 1 tsp black pepper 2/3 cup chicken stock One pinch of cayenne pepper 1 tsp rosemary ½ cup lemon juice Six minced garlic cloves ½ cup olive oil Three sliced russet potatoes 1 tbsp chopped oregano DIRECTIONS 1. Add lemon juice, oregano, oil, cayenne pepper, salt, garlic, rosemary, black pepper potatoes, and chicken in a bowl. Mix them to coat everything well. 2. Place chicken in a roasting tray. 3. Spread potato pieces, 2/3 cup of stock, and marinade over chicken pieces. 4. Bake in a preheated oven at 425 degrees for 20 minutes. 5. Change the sides of the chicken and bake for 20 more minutes.

6. Bake until chicken is done and shift chicken in serving dish. 7. Mix potatoes with remaining juice and broil for three minutes. 8. Shift the potatoes in the serving dish beside the chicken. 9. Concentrate chicken stock left in a roasting tray on the stove over medium flame. NUTRITION: Calories: 138 kcal Fat: 74.5 g Protein: 80.4 g Carbs: 34.4 g Fiber: 3 g

47.

Italian style baked fish

Preparation time: 5 minutes Cooking time: 30 minutes Servings: 6 INGREDIENTS 1/3 cup olive oil Two diced tomatoes 1.5 chopped red onion Ten chopped garlic cloves 1 tsp Spanish paprika 2 tsp coriander 1 tsp cumin 1.5 tbsp capers ½ tsp cayenne pepper Salt to taste 1/3 cup raisins 1 tbsp of lemon juice Black pepper to taste Parsley for garnishing Zest of one lemon 1.5 lb white fish fillet Mint for garnishing DIRECTIONS 1. Cook onions in heated olive oil in a saucepan for three minutes.

2. Stir in tomatoes, salt, capers, garlic, raisins, and spices and let them boil. 3. Reduce the flame to low and simmer for 15 minutes. 4. Rub fish with pepper and salt and set aside. 5. Transfer half of the cooked tomato mixture to the baking pan, followed by fish, lemon juice, zest, and leftover tomato mixture. 6. Bake in a preheated oven at 400 degrees for 18 minutes. 7. Sprinkle mint and parsley and serve. NUTRITION: Calories: 308 kcal Fat: 17.4 g Protein: 27 g Carbs: 13.3 g Fiber: 2 g

48.

Tzatziki sauce and dip

Preparation time: 10 minutes Cooking time: 0 minute Servings: 4 INGREDIENTS ½ halved cucumber 3/4 cup Yogurt Two minced garlic cloves 2 tbsp red wine vinegar 1 tbsp minced dill One pinch of kosher salt One pinch of black pepper DIRECTIONS 1. Place dried shredded cucumber in a bowl. 2. Mix garlic, vinegar, salt, yogurt, dill, and pepper in cucumber and mix well. 3. Cover the bowl and place it in the refrigerator. The Tzatziki sauce is ready. 4. Can store up to three days. NUTRITION: Calories: 30 kcal Fat: 1 g Protein: 4 g Carbs: 3 g Fiber: 1 g

49.

Pesto and garlic shrimp bruschetta

Preparation time: 10 minutes Cooking time: 15 minutes Servings: 12 INGREDIENTS 8 oz shrimp Black pepper to taste 2 tbsp butter 4 tbsp olive oil 20 basil leaves One bread Four minced garlic cloves 3 oz pesto 2 oz capers 3 oz sun-dried tomatoes 1 oz feta cheese kosher salt to taste Glaze Balsamic for garnishing DIRECTIONS 1. Sprinkle salt and pepper over shrimps in a bowl. Set aside for ten minutes. 2. Add olive oil and butter of about 2 tbsp each in the pan and cook for 2 minutes over medium flame. 3. Stir in garlic and sauté for one more minute. 4. Mix shrimps and cook for four minutes.

5. Remove from flame and let it set. 6. Slice the bread and place in a baking tray and drizzle oil and toast in the oven for five minutes. 7. Spread pesto sauce over each bread slice followed by sun-dried tomatoes, shrimp, caper, cheese, basil, and balsamic glaze and serve. NUTRITION: Calories: 168 kcal Fat: 7 g Protein: 5 g Carbs: 19 g Fiber: 1 g

50.

Pan-seared citrus shrimp

Preparation time: 5 minutes Cooking time: 10 minutes Servings: 6 INGREDIENTS 1 tbsp olive oil 6 tbsp cup lemon juice 1 cup of orange juice One sliced orange Five minced garlic cloves 1 tbsp chopped parsley 1 tbsp chopped red onion One pinch of red pepper flakes Kosher salt to taste Black pepper to taste 3 lb shrimp One wedge cut lemon DIRECTIONS 1. Mix parsley, pepper flakes, orange juice, oil, garlic, lemon juice, and onions in a bowl. 2. Transfer the onion mixture to skillet and cook over medium flame for eight minutes. 3. Add salt, pepper, and shrimps in a skillet and cook for five minutes or until shrimps are done. 4. Garnish with parsley and lemon slices and serve.

NUTRITION: Calories: 291 kcal Fat: 6 g Protein: 47 g Carbs: 11 g Fiber: 1 g

51. Cucumber and tomato salad Preparation time: 10 minutes Cooking time: 0 minute Servings: 4 INGREDIENTS One sliced English cucumber ½ sliced red onion Three diced tomatoes 2 tbsp olive oil Salt to taste 1 tbsp red wine vinegar Black pepper to taste

DIRECTIONS 1. In a large mixing bowl, mix all the ingredients and place in the refrigerator for 20 minutes. 2. Serve and enjoy it. NUTRITION: Calories: 104 kcal Fat: 8 g Protein: 2 g Carbs: 7 g Fiber: 2 g

52. Citrus avocado dip Preparation time: 15 minutes Cooking time: 0 minute Servings: 8 INGREDIENTS Two diced oranges ½ cup chopped onions ½ cup chopped mint ½ cup chopped cilantro Olive oil as required Two sliced avocados ½ cup chopped walnuts Black pepper to taste Cayenne as required Salt to taste 1 tbsp of lime juice ¾ tsp sumac 1.75 oz shredded feta cheese

DIRECTIONS 1. In a bowl, combine all the ingredients and mix well. 2. Serve and enjoy it. NUTRITION: Calories: 147 kcal Fat: 10.3 g Protein: 2.8 g Carbs: 14.6 g Fiber: 2.1 g

53. Roasted tomatoes with thyme and feta Preparation time: 5 minutes Cooking time: 20 minutes Servings: 4 INGREDIENTS ½ tsp dried thyme 16 oz cherry tomatoes Black pepper to taste 3 tbsp olive oil Salt to taste 6 tbsp feta cheese

DIRECTIONS 1. In a baking tray, put tomatoes. 2. Pour olive oil and drizzle pepper, thyme leaves, and salt over tomatoes and mix well. 3. Bake in a preheated oven at 450 degrees for 15 minutes. 4. Drizzle cheese and broil for five minutes and serve when the cheese melts. NUTRITION: Calories: 195 kcal Fat: 7.3 g Protein: 2 g Carbs: 3.1 g Fiber: 1.1 g

54. Greek salad Preparation time: 20 minutes Cooking time: 0 minute Servings: 5 INGREDIENTS Dressing 6 tbsp olive oil ¾ tsp honey 1 tbsp red wine vinegar 1/5 tbsp lemon juice 1.5 tsp minced garlic 1 tsp oregano 1.5 tbsp minced parsley Salt to taste

Salad Four diced tomatoes ½ chopped onion One chopped English cucumber One chopped green bell pepper 4 oz feta cheese ¾ cup sliced Kalamata olives One chopped avocado

DIRECTIONS 1. Whisk all the ingredients mentioned in the dressing list in a large mixing bowl. Set aside. 2. In another bowl, add all the ingredients of the salad and toss well. 3. Pour the dressing, toss well and serve.

NUTRITION: Calories: 248 kcal Fat: 24 g Protein: 3 g Carbs: 4 g Fiber: 1 g

55. Creamiest Hummus Preparation time: 5 minutes Cooking time: 0 minute Servings: 10 INGREDIENTS 400 g chickpeas ½ tsp salt 8 tbsp tahini 10 tbsp liquid from chickpeas can 2 tbsp lemon juice 1 tbsp olive oil

DIRECTIONS 1. In a food processor, blend chickpeas, lemon juice, tahini, salt, and aquafaba to get smooth hummus. 2. Transfer the blended hummus to the bowl. Pour olive oil in the center of the hummus and serve. NUTRITION: Calories: 100 kcal Fat: 7 g Protein: 3 g Carbs: 5 g Fiber: 3 g

56. Italian roasted vegetables Preparation time: 10 minutes Cooking time: 30 minutes Servings: 6 INGREDIENTS 8 oz mushrooms 12 oz Campari tomatoes Extra virgin olive as required Two sliced zucchinis 12 oz sliced baby potatoes 11 chopped garlic cloves 1 tsp dried thyme Salt to taste Shredded Parmesan cheese Black pepper to taste ½ tbsp dried oregano Red pepper flakes to taste

DIRECTIONS 1. Add salt, mushrooms, olive oil, pepper, veggies, oregano, garlic, and thyme in a mixing bowl and toss well. Set aside. 2. Roast potatoes in a preheated oven at 425 degrees for 10 minutes. 3. Mix the mushroom mixture with baked potatoes and bake for another 20 minutes. 4. Garnish with cheese and pepper flakes and serve. NUTRITION: Calories: 88 kcal Fat: 1 g Protein: 3.8 g Carbs: 14.3 g Fiber: 3.1 g

57. White bean salad Preparation time: 15 minutes Cooking time: 0 minute Servings: 4 INGREDIENTS 2o oz white beans 10 oz halved cherry tomatoes One chopped English cucumber Four chopped onion 18 chopped mint leaves 1 cup chopped parsley 1 tbsp of lemon juice Salt to taste Zested of one lemon Black pepper to taste ½ tsp Sumac Feta cheese 1 tsp Za’atar ½ tsp Aleppo Olive oil

DIRECTIONS 1. Combine all the ingredients in a large salad bowl and toss well to mix everything evenly. 2. Serve and enjoy it. NUTRITION: Calories: 310 kcal Fat: 7 g Protein: 16 g Carbs: 47 g Fiber: 11 g

58. Roasted cauliflower with lemon and cumin Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 INGREDIENTS 11 oz cauliflower 1 tbsp of lemon juice 1/3 cup olive oil Salt to taste Zest of one lemon 1 tbsp ground sumac 1 tbsp ground cumin 1 tsp garlic powder Black pepper to taste

DIRECTIONS 1. Mix all the ingredients in a large mixing bowl. 2. Transfer the cauliflower to a baking tray and bake in a preheated oven at 425 degrees for 25 minutes. 3. Serve and enjoy it. NUTRITION: Calories: 213 kcal Fat: 18 g Protein: 3 g Carbs: 10 g Fiber: 3g

59. Tabbouleh salad Preparation time: 20 minutes Cooking time: 0 minute Servings: 6 INGREDIENTS ½ cup bulgur wheat One chopped English cucumber Four chopped tomatoes Two chopped parsley Four chopped green onions 13 chopped mint leaves Salt to taste 4 tbsp extra virgin olive oil 4 tbsp lime juice Romaine lettuce leaves to garnishing

DIRECTIONS 1. Soak bulgur for 10 minutes in water. 2. Drain to remove all the excess water and keep it aside. 3. Now, mix all the ingredients in a large salad bowl and place them for 30 minutes in the refrigerator to get the best results. NUTRITION: Calories: 190 kcal Fat: 10 g Protein: 3.2 g Carbs: 25.5 g Fiber: 3.1 g

60. Watermelon salad Preparation time: 15 minutes Cooking time: 0 minute Servings: 6 INGREDIENTS Honey Vinaigrette 2 tbsp extra virgin olive oil 2 tbsp honey One pinch of salt ½ chopped watermelon Watermelon Salad 2 tbsp lime juice One chopped English cucumber 15 chopped basil leaves 15 chopped mint leaves ½ cup feta cheese

DIRECTIONS 1. In a bowl, combine watermelon, herbs, and cucumber and set aside. 2. In another bowl, mix oil, salt, honey, and lemon juice and pour the dressing into a watermelon bowl. 3. Toss well and serve. NUTRITION: Calories: 192 kcal Fat: 5.6 g Protein: 4.3 g Carbs: 35.9 g Fiber: 11 g

61. Loaded chickpea salad Preparation time: 20 minutes Cooking time: 10 minutes Servings: 6 INGREDIENTS Olive oil One sliced eggplant 1 cup cooked chickpeas Three diced Roma tomatoes 3 tbsp Za’atar spice Salt to taste ½ chopped English cucumber 1 cup chopped parsley One chopped small red onion 1 cup chopped dill

Garlic Vinaigrette Two chopped garlic cloves 1/3 cup extra virgin olive oil 2 tbsp lime juice Salt to taste Black pepper to taste

DIRECTIONS 1. Season eggplant with salt and set aside for 30 minutes. 2. Dry eggplant and cook in olive oil for five minutes from each side. 3. When the eggplant has turned brown from both sides, remove the pan from the flame and keep it aside.

4. In a bowl, combine cucumber, onions, tomatoes, dill, zaatar, chickpeas, parsley, and mix well. 5. Place all the dressing ingredients in a bowl and toss well. 6. Transfer cooked eggplant and chickpeas mixture in one large bowl and poured the dressing over them. 7. Serve and enjoy it. NUTRITION: Calories: 308 kcal Fat: 15.3 g Protein: 11.1 g Carbs: 17.3 g Fiber: 9.6 g

62. Baked zucchini with thyme and parmesan Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 INGREDIENTS Four sliced zucchinis 1/2 tsp dried thyme 1/2 cup shredded Parmesan cheese 1/2 tsp dried oregano 2 tbsp olive oil 1/4 tsp garlic powder Kosher salt to taste 1/2 tsp dried basil Black pepper to taste 2 tbsp chopped parsley DIRECTIONS 1. Mix all the ingredients in a large bowl except zucchini. 2. Make a layer of zucchini over a baking sheet sprayed with oil. 3. Transfer the cheese mixture over zucchini and pour olive oil over them. 4. Bake in a preheated oven at 350 degrees for 15 minutes, followed by broiling for three minutes. 5. Serve and enjoy it. NUTRITION: Calories: 151.3 kcal Fat: 11.2 g Protein: 7.4 g Carbs: 6.8 g Fiber: 2 g

63. Baba ganoush Preparation time: 10 minutes Cooking time: 40 minutes Servings: 4 INGREDIENTS One eggplant 1 tbsp Greek yogurt olive oil 1.5 tbsp tahini paste 1 tbsp lime juice One garlic clove Salt to taste 1 tsp cayenne pepper Pepper to taste ½ tsp sumac for garnishing Parsley leaves for garnishing Toasted pine nuts for garnishing

DIRECTIONS 1. Make slits in eggplant’s skin. 2. Place eggplant skin side upwards in a baking tray. 3. Spray olive oil over eggplant. 4. Bake in a preheated oven at 425 degrees for 40 minutes. 5. Scoop the inner flesh of eggplant out and shift in a food processor. Add garlic, cayenne, yogurt, lime juice, salt, tahini, sumac, pepper, and blend. The baba ganoush is ready. 6. You can refrigerator for better results for 60 minutes and sprinkle oil, sumac, parsley, and nuts and serve.

NUTRITION: Calories: 114 kcal Fat: 7.7 g Protein: 2.8 g Carbs: 11.1 g Fiber: 5 g

64. Salmon fish sticks Preparation time: 10 minutes Cooking time: 18 minutes Servings: 4 INGREDIENTS Fish Sticks 2 lb salmon fillet 1/4 tsp salt 1/4 tsp black pepper

First coating 1/2 tsp garlic powder 1/2 tsp dried thyme 1 cup almond meal 1/2 tsp sea salt 1/4 tsp black pepper

Second coating 1/2 tsp salt 2/3 cup chickpea flour Third coating Two eggs

Dipping Sauce 1/4 tsp salt 1/4 cup Greek yogurt 1 tsp lemon juice 1 tbsp Dijon mustard 1/2 tsp dill 1/8 tsp garlic powder

DIRECTIONS 1. Whisk all the ingredients for the dipping sauce list in a bowl and set aside. The dipping sauce is ready. 2. Mix garlic, thyme, and almond meal in a bowl. The first coating is ready. 3. Add chickpea flour in another bowl. The second coating is ready. 4. Beat the eggs in another bowl. Set aside. 5. Sprinkle pepper and salt over sliced fish with removed skin. 6. First, coat the fish with chickpea flour, followed by coating with egg and almond meal coating. 7. Aline coated fish pieces in a baking sheet covered with parchment paper. 8. Bake in a preheated oven at 400 degrees for 18 minutes. 9. Serve baked fish with dipping sauce and serve. NUTRITION: Calories: 92 kcal Fat: 5.7 g Protein: 14.4 g Carbs: 4.5 g Fiber: 1.3 g

65. Baked falafel Preparation time: 10 minutes Cooking time: 24 minutes Servings: 15 patties INGREDIENTS 15 oz chickpeas Three cloves garlic 1/4 cup chopped onion 1/2 cup parsley 2 tsp lemon juice 1/2 tsp baking soda 1 tbsp olive oil 1 tsp ground cumin 3/4 tsp salt 1 tsp coriander One pinch of cayenne 3 tbsp oat flour

DIRECTIONS 1. Blend all the ingredients except oat flour and baking soda in a food processor to get roughly a blended mixture. 2. Transfer the mixture to a bowl and add oat flour and baking soda. Using hands, mix the dough well. 3. Make patties out of the falafel mixture and set aside for 15 minutes. 4. Bake the falafel patties in a preheated oven at 375 degrees for 12 minutes and serve. NUTRITION: Calories: 143 kcal Fat: 5 g Protein: 6 g Carbs: 24 g Fiber: 6 g

66. Chia Greek yogurt pudding Preparation time: 10 minutes Cooking time: 0 minute Servings: 4 INGREDIENTS 3/4 cup milk 11 oz f Vanilla Yogurt 2 tbsp pure maple syrup 1 tsp vanilla extract 1/8 tsp salt 1/4 cup chia seeds Sliced almonds for garnishing

DIRECTIONS 1. Whisk all the ingredients in a large bowl. Set aside for 24 hours in the refrigerator. 2. Mix the mixture gently after 24 hours and serve after garnishing. NUTRITION: Calories: 179 kcal Fat: 5.6 g Protein: 10.1 g Carbs: 22.3 g Fiber: 6 g

67. Mediterranean farfalle Preparation time: 10 minutes Cooking time: 15 minutes Servings: 7 INGREDIENTS 12 oz farfalle pasta ½ cup olive oil ¼ cup chopped basil leaves 1 lb crumbled chorizo sausage ½ cup pine nuts ½ cup shredded parmesan cheese Two chopped garlic cloves 1 cup diced tomato ¼ cup red wine vinegar

DIRECTIONS 1. In a saucepan, boil water with added salt. 2. Add pasta and cook until pasta is done. 3. In a pan, cook chorizo over medium flame. Stir in nuts and cook for five minutes. 4. Mix garlic and cook for a minute before removing the pan from the flame. 5. Transfer cooked pasta, vinegar, cheese, cooked chorizo mixture, olive oil, tomatoes, and basil. Mix well to coat everything and serve. NUTRITION: Calories: 692 kcal Fat: 48 g Protein: 26.9 g Carbs: 39.7 g Fiber: 15 g

68. Air fryer potato wedges Preparation time: 5 minutes Cooking time: 30 minutes Servings: 4 INGREDIENTS Two wedges cut potatoes ½ tsp salt ½ tsp paprika 1.5 tbsp olive oil ½ tsp chili powder 1/8 black pepper

DIRECTIONS 1. Combine all the ingredients in a bowl. 2. Transfer the mixture to an air fryer basket and cook in a preheated air fryer at 400 degrees for eight minutes from both sides. 3. Serve and enjoy it. NUTRITION: Calories: 129 kcal Fat: g Protein: 2.3 g Carbs: 19 g Fiber: 11 g

69. Greek-style potatoes Preparation time: 20 minutes Cooking time: 120 minutes Servings: 4 INGREDIENTS 1/3 cup olive oil Two chopped garlic cloves 1.5 cups water Black pepper to taste ¼ cup lemon juice 1 tsp rosemary 1 tsp thyme Two chicken bouillon cubes Six chopped potatoes

DIRECTIONS 1. Mix all the ingredients in a large bowl and pour over the potatoes placed in the baking tray. 2. Bake in a preheated oven at 350 degrees for 90 minutes. 3. Serve and enjoy it. NUTRITION: Calories: 418 kcal Fat: 18.5 g Protein: 7 g Carbs: 58.6 g Fiber: 9 g

70. Italian chicken wrap Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 INGREDIENTS 2 tbsp butter 1

/2 cup mayonnaise

1

/2 lb boneless chicken breasts

1

/4 cup shredded Parmesan cheese

2 cups shredded

romaine lettuce Four flour tortillas Two sliced Roma tomatoes 1

/2 cup crushed croutons

16

basil leaves

DIRECTIONS 1. Cook chicken over medium flame in melted butter for 20 minutes. 2. Slice the chicken into strips. 3. Whisk cheese and mayonnaise and pour over the tortilla. 4. Place lettuce followed by chicken, basil, tomato, and croutons on tortilla and wrap. 5. Serve and enjoy it. NUTRITION: Calories: 610 kcal Fat: 36 g Protein: 27 g Carbs: 42 g Fiber: 3g

71. Skinny slow cooker kale and turkey meatball soup Preparation time: 15 minutes Cooking time: 240 minutes Servings: 4 INGREDIENTS ¼ cup milk 1 lb lean turkey Two slices of bread One chopped shallot ½ tsp grated nutmeg Two chopped garlic cloves 1 tsp oregano Kosher salt to taste 1/4 tsp red pepper flakes Black pepper to taste 2 tbsp chopped parsley ½ cup grated Parmigiano-Reggiano One egg 8 cups chicken broth 1 tbsp olive oil 15 oz white beans ½ chopped onion Two sliced carrots 4 cups kale

DIRECTIONS 1. Soak pieces of bread in milk in a bowl followed by the addition of nutmeg, flakes, cheese, turkey, parsley, shallot, oregano, salt, egg, garlic, and pepper.

2. Mix well using hands. Make meatballs out of the turkey mixture. 3. Fry meatballs in heat olive oil in a skillet over a high flame. Keep the fried meatballs aside for a few minutes. 4. Place beans, onions, carrot, kale, and broth in a slow cooker, followed by adding meatballs in broth. 5. Cover the cooker and cook for four hours. 6. Garnish with grated cheese, parsley, and flakes and serve. NUTRITION: Calories: 297 kcal Fat: 10 g Protein: 21 g Carbs: 27 g Fiber: 2g

72. Chicken Caprese sandwich Preparation time: 10 minutes Cooking time: 6 minutes Servings: 4 INGREDIENTS 4 tbsp olive oil 1 tbsp lemon juice ¼ cup basil leaves 1 tsp minced parsley Kosher salt to taste Two boneless chicken breasts Black pepper to taste 10 oz sliced sourdough bread Eleven Campari tomatoes 8 oz sliced mozzarella cheese Balsamic vinegar as required

DIRECTIONS 1. Add chicken pieces, olive oil, lemon juice, salt, parsley, and pepper in a bowl. Toss well to coat chicken evenly. Set aside. 2. Grill the chicken on a preheated grill on a medium flame for six minutes from both sides. 3. Toast the bread drizzled with olive oil. 4. Sliced the bread into three pieces. 5. Place chicken pieces, cheese, and tomato slices over each slice of bread. 6. Sprinkle vinegar, oil, salt, basil, and pepper over the bread slices and serve.

NUTRITION: Calories: 612.73 kcal Fat: 32.06 g Protein: 34.4 g Carbs: 46.88 g Fiber: 2.25 g

73. Minestrone Preparation time: 15 minutes Cooking time: 30 minutes Servings: 6 INGREDIENTS 2 tbsp olive oil 1/3 cup shredded parmesan cheese Four chopped garlic cloves One chopped onion Two chopped celery stalks 1/3 lb green beans One diced carrot 1 tsp oregano Salt to taste 1 tsp basil Black pepper to taste 14 oz crushed tomatoes 28 oz diced tomatoes 6 cups chicken stock 1 cup elbow pasta 15 oz beans 2 tbsp chopped basil

DIRECTIONS 1. Sauté onions in heated olive oil over medium flame for five minutes. 2. Stir in garlic and cook for half a minute. 3. Mix carrot and celery and cook for five more minutes with occasional stirring.

4. Add oregano, beans, salt, basil, and black pepper and cook for another three minutes with constant stirring. 5. Pour broth followed by the addition of tomatoes and let it boil. 6. Lower the flame to low and let it simmer for ten minutes. 7. Add pasta and kidney beans and cook for another ten minutes. Mix salt and serve after garnishing with cheese and bail. NUTRITION: Calories: 260 kcal Fat: 8 g Protein: 15 g Carbs: 37 g Fiber: 10 g

74. Avocado Caprese wrap Preparation time: 20 minutes Cooking time: 0 minute Servings: 3 INGREDIENTS Two tortillas Balsamic vinegar as needed One ball mozzarella cheese grated 1/2 cup arugula leaves One sliced tomato 2 tbsp basil leaves Kosher salt to taste One sliced avocado Olive oil as required Black pepper to taste

DIRECTIONS 1. Place tomato slices and cheese, followed by avocado and basil. Over one side of the tortilla. 2. Pour olive oil and vinegar. Drizzle pepper and salt. 3. Wrap the tortilla and serve. NUTRITION: Calories: 791 kcal Fat: 47 g Protein: 23 g Carbs: 71 g Fiber: 16 g

75. Avocado and Greek yogurt chicken salad Preparation time: 10 minutes Cooking time: 0 minute Servings: 4 INGREDIENTS 1 cup plain yogurt 1 tbsp lemon juice One mashed avocado 1/3 cup dried cranberries Kosher salt to taste 2 cups shredded chicken Black pepper to taste 3/4 cup chopped celery 1/3 cup chopped pecans 1/2 cup chopped red grapes 1/3 cup chopped red onion 2 tbsp chopped tarragon

DIRECTIONS 1. Whisk all the ingredients in a large mixing bowl. 2. Serve as a salad and enjoy it. NUTRITION: Calories: 359 kcal Fat: 19 g Protein: 27 g Carbs: 23 g Fiber: 6g

76. Chicken shawarma pitas Preparation time: 10 minutes Cooking time: 30 minutes Servings: 6 INGREDIENTS ¾ tbsp cumin ¾ tbsp coriander ¾ tbsp turmeric powder One sliced onion ¾ tbsp garlic powder ½ tsp cloves ¾ tbsp paprika 1 tbsp lemon juice ½ tsp cayenne pepper Eight boneless chicken Salt to taste 1/3 cup olive oil Pita bread Tahini sauce

DIRECTIONS 1. In a bowl, add sliced chicken pieces, onions, cumin, garlic, cloves, olive oil, turmeric, paprika, lemon juice, salt, and coriander. Toss well to coat chicken evenly. Set aside for three hours in the refrigerator. 2. Transfer the chicken pieces along with the marinade in a baking tray sprayed with oil. 3. Bake in a preheated oven at 425 degrees for 30 minutes.

4. Spread tahini sauce in pita bread and add baked chicken pieces. You can also add your favorite salad. 5. Serve and enjoy it. NUTRITION: Calories: 320 kcal Fat: 15.4 g Protein: 39.8 g Carbs: 4.3 g Fiber: 12 g

77. Red lentil soup Preparation time: 10 minutes Cooking time: 45 minutes Servings: 4 INGREDIENTS Four minced garlic cloves ¼ cup olive oil 1 tsp curry powder Two chopped carrots 2 tsp ground cumin One chopped onion ½ tsp dried thyme 1 cup brown lentils 28 oz diced tomatoes 4 cups vegetable broth 1 tsp salt 2 cups of water One pinch of red pepper flakes 1 cup chopped kale Black pepper to taste 1.5 tbsp lemon juice

DIRECTIONS 1. Cook carrots and onions in ¼ cup of heated olive oil in a Dutch oven over medium flame for five minutes. 2. Stir in thyme, cumin, garlic, and curry powder, 3. Cook for half a minute. 4. Add tomatoes and cook for another five minutes.

5. Add pepper flakes, broth, salt, lentils, black pepper, and water in a Dutch oven. 6. Let it boil. Cover the oven and lower the flame and let it simmer for 30 minutes. 7. Blend a portion of soup of about two cups in a food processor and transfer it into the pot again. 8. Mix chopped greens and cook for another five minutes. 9. Remove from the flame and mix lemon juice and serve. NUTRITION: Calories: 366 kcal Fat: 15.5 g Protein: 14.5 g Carbs: 47.8 g Fiber: 10.8 g

78. Salmon soup Preparation time: 10 minutes Cooking time: 12 minutes Servings: 4 INGREDIENTS Olive oil ½ chopped green bell pepper Four chopped green onions Four minced garlic cloves 5 cups chicken broth 1 oz chopped dill 1 lb sliced gold potatoes 1 tsp dry oregano One sliced carrot ¾ tsp coriander Kosher salt to taste ½ tsp cumin Black pepper to taste Zest of one lemon 1 lb sliced salmon fillet 1 tbsp lemon juice

DIRECTIONS 1. Cook onions, garlic, and bell pepper in heated olive oil in a pot over medium flame for four minutes. 2. Stir in the dill and cook for half a minute. 3. Pour broth into the pot. Add carrot, potatoes, salt, spices, and pepper. 4. Let it boil. Reduce the flame and let it simmer for six minutes.

5. Add salmon and cook for five more minutes. 6. Add lemon juice and zest and cook for one minute. 7. Serve the soup and enjoy it. NUTRITION: Calories: 338 kcal Fat: 10.7 g Protein: 32.4 g Carbs: 30.2 g Fiber: 4.1 g

79. Falafel sandwiches Preparation time: 20 minutes Cooking time: 10 minutes Servings: 4 sandwiches INGREDIENTS 4 Pita Breads 1 cup arugula 1 tbsp lemon 1/2 cup tahini sauce 12 falafels One sliced red onion 1/2 cup tabbouleh salad Three sprigs mint

DIRECTIONS 1. Spread tahini sauce followed by the addition of arugula and crushed falafels over pita bread. 2. Add tabbouleh salad, mint, and onions over pita and drizzle lemon juice. 3. Wrap the pita bread and serve. NUTRITION: Calories: 360 kcal Fat: 17 g Protein: 12 g Carbs: 44 g Fiber: 4g

80. Roasted tomato basil soup Preparation time: 10 minutes Cooking time: 50 minutes Servings: 6 INGREDIENTS 3 lb halved Roma tomatoes Olive oil Two chopped carrots Salt to taste Two chopped yellow onions Black pepper to taste Five minced garlic cloves 2 oz basil leaves 1 cup crushed tomatoes Three thyme sprigs 1 tsp dry oregano 2 tsp thyme leaves ½ tsp paprika 2.5 cups water ½ tsp cumin 1 tbsp lime juice

DIRECTIONS 1. Mix salt, olive oil, carrot, black pepper, and tomatoes in a bowl. 2. Transfer carrot mixture to a baking tray and bake in a preheated oven at 450 degrees for 30 minutes. 3. Blend baked tomato mixture in a blender. You can use a little water if needed during blending.

4. Sauté onions in heated olive oil over medium flame in a pot for three minutes. 5. Mix garlic and cook for one more minute. 6. Transfer the blended tomato mixture to the pot, followed by the addition of crushed tomatoes, water, spices, thyme, salt, basil, and pepper. 7. Let it boil. Reduce the flame and simmer for 20 minutes. 8. Drizzle lemon juice and serve. NUTRITION: Calories: 104 kcal Fat: 0.8 g Protein: 4.3 g Carbs: 23.4 g Fiber: 5.4 g

81. Greek black-eyed peas stew Preparation time: 5 minutes Cooking time: 55 minutes Servings: 6 INGREDIENTS Olive oil Four chopped garlic cloves 30 oz black-eyed peas One chopped yellow onion One chopped green bell pepper 15 oz diced tomato Three chopped carrots 1 tbsp of lime juice 2 cups of water 1.5 tsp cumin One dry bay leaf 1 tsp dry oregano Kosher salt to taste ½ tsp red pepper flakes ½ tsp paprika Black pepper to taste 1 cup chopped parsley

DIRECTIONS 1. Cook garlic and onions in a heated oven in a Dutch oven over medium flame for five minutes with constant stirring. 2. Stir in tomatoes, pepper, water, spices, bay leaf, and salt. 3. Let it boil.

4. Mix black-eyed beans and cook for five more minutes. 5. Cover the oven and reduce the flame. Simmer for 30 minutes. 6. Squeeze lemon juice and mix. 7. Serve and enjoy. NUTRITION: Calories: 187 kcal Fat: 3.5 g Protein: 9.3 g Carbs: 33 g Fiber: 9.6 g

82. Juicy salmon burgers Preparation time: 10 minutes Cooking time: 4 minutes Servings: 4 INGREDIENTS 1.5 lb sliced salmon fillet 3 tbsp minced green onions 1 tsp coriander 2 tsp Dijon mustard 1/3 cup bread crumbs 1 tsp sumac 1 cup chopped parsley ½ tsp sweet paprika Kosher Salt to taste ¼ cup olive oil ½ tsp black pepper One lemon Toppings

One sliced red onion Tzatziki Sauce One sliced tomato 6 oz baby arugula

DIRECTIONS 1. Blend mustard and salmon in a blender. 2. Shift the mixture in a container. Add all the spices, parsley, salt, and onions. Mix well and set aside for 30 minutes. 3. Make patties out of salmon mixture and place in a tray.

4. Coat all the patties with bread crumbs from both sides. 5. Fry the patties in heated olive oil over medium flame for five minutes each from both sides. 6. Drizzle lemon juice over the cooked patties. 7. Spread Tzatziki sauce over the bun, followed by the layer of salmon, arugula, onions, and tomatoes. The salmon burgers are ready. Serve and enjoy it. NUTRITION: Calories: 365 kcal Fat: 19.5 g Protein: 40 g Carbs: 9.5 g Fiber: 1.6 g

83. Braised eggplant and chickpeas Preparation time: 20 minutes Cooking time: 55 minutes Servings: 6 INGREDIENTS 1.5 lb chopped eggplant Olive Oil Kosher salt One chopped yellow onion One chopped carrot One diced green bell pepper Six minced garlic cloves 1.5 tsp sweet paprika Two dry bay leaves 1 tsp organic coriander ¾ tsp cinnamon 1 tsp dry oregano ½ tsp organic turmeric 28 oz chopped tomato ½ tsp black pepper 30 oz chickpeas Handful parsley and mint for garnishing

DIRECTIONS 1. Sauté onions, carrots, and bell peppers in heated olive oil over medium flame for four minutes with constant stirring. 2. Stir in salt, bay leaf, garlic, and spices and cook for one minute. 3. Mix eggplant, chickpeas, tomato, and chickpea liquid.

4. Let it boil for ten minutes. 5. Remove the pan from flame and cover. 6. Now, bake in a preheated oven at 400 degrees for 45 minutes. 7. Sprinkle herbs and serve with any sauce. NUTRITION: Calories: 240 kcal Fat: 5.1 g Protein: 10.6 g Carbs: 42 g Fiber: 15 g

84. Mediterranean tuna salad sandwiches Preparation time: 5 minutes Cooking time: 0 minute Servings: 4 INGREDIENTS 4 tsp red wine vinegar 4 tsp olive oil Eight bread slices ¼ cup chopped red onion 12 oz tuna 1/3 cup chopped sun-dried tomatoes ¼ tsp black pepper ¼ cup sliced olives 3 tbsp mayonnaise 2 tsp capers Four lettuce leaves

DIRECTIONS 1. Mix wine and olive oil. 2. Brush bread from both sides with oil mixture. 3. Mix all the ingredients except lettuce and bread slices in a bowl. 4. Place lettuce on each bread slices brushed with oil. Spread tuna mixture and cover with second bread piece and serve. NUTRITION: Calories: 293 kcal Fat: 10 g Protein: 21.2 g Carbs: 31.3 g Fiber: 4.6 g

85. Moroccan vegetable tagine Preparation time: 15 minutes Cooking time: 40 minutes Servings: 5 INGREDIENTS ¼ cup extra virgin olive oil Ten chopped garlic cloves Two chopped yellow onions Two chopped carrots One sliced sweet potato Two sliced potatoes Salt 1 tsp coriander 1 tbsp Harissa spice 1 tsp cinnamon 2 cups tomatoes ½ tsp turmeric ½ cup chopped dried apricot 2 cups cooked chickpeas Handful fresh parsley leaves ½ cup vegetable broth 1 tbsp lemon juice

DIRECTIONS 1. Sauté onions in heated olive oil at high flame for five minutes in a Dutch oven. 2. Stir in veggies, salt, garlic, and spices. Mix well and cook for eight minutes over medium flame with constant stirring.

3. Mix in broth, apricot, and tomatoes and cook for the next ten minutes. 4. Reduce the flame and let it simmer for 25 minutes. 5. Add chickpeas and cook for five minutes. 6. Sprinkle parsley and lemon juice and mix well. 7. Serve and enjoy it. NUTRITION: Calories: 448 kcal Fat: 18.4 g Protein: 16.9 g Carbs: 60.7 g Fiber: 24 g

86. Mediterranean grilled balsamic chicken with olive tapenade Preparation time: 10 minutes Cooking time: 30 minutes Servings: 2 INGREDIENTS Two boneless chicken breasts 1/4 cup olive oil 1/4 cup balsamic vinegar 1/8 cup garlic mustard 1.5 tbsp balsamic vinegar Three minced garlic cloves 1 tbsp lemon juice 1 tbsp chopped herbs of choice 1 tsp kosher salt 1/2 tsp black pepper

DIRECTIONS 1. Combine garlic, balsamic vinegar, lemon juice, pepper, olive oil, herbs, salt, and mustard in a bowl. Add chicken and toss well to coat chicken. 2. Set aside for three hours. 3. Brush oil over chicken pieces and grill gates. 4. Cook chicken on grill gates for ten minutes from both sides. 5. Occasionally brush the chicken with marinade while grilling it. 6. When marks appear over the chicken, shift the chicken to the grill gate’s cooler side and cook there for 12 minutes.

7. Again, shift the chicken to the heated side of the grill gate and cook for ten more minutes. 8. Place the grilled chicken on a plate and cover to keep it warm. 9. Serve and enjoy it. NUTRITION: Calories: 352 kcal Fat: 21 g Protein: 35 mg Carbs: 5 g Fiber: 1 g

87. Linguine and zucchini noodles with shrimp Preparation time: 20 minutes Cooking time: 20 minutes Servings: 6 INGREDIENTS 2/3 cup extra virgin olive oil 1 lb shrimp Four minced garlic cloves Black pepper to taste 12 oz wheat linguine kosher salt to taste 1/2 cup shredded Parmesan cheese 3 tbsp butter Three zucchinis One lemon zested 1 tsp red chili flakes 3 tbsp lemon juice A handful of chopped parsley DIRECTIONS 1. Add salt, garlic, shrimps, pepper, and olive oil. Toss well to coat evenly. Keep it aside. 2. Pour water into a pot and add salt to it. Let it boil and cook linguine in boiling water. Drain linguine and set aside. 3. Heat olive oil in a skillet over medium heat and cook shrimps in it for three minutes from both sides. Shift the cooked shrimps into the plate.

4. Melt butter in the same pan and sauté garlic, lemon juice, chili flakes, and lemon zest for one minute. 5. Pour in pasta water in another pan and cook for three minutes. Add zucchini noodles and cook for two minutes with constant stirring. 6. Transfer the noodles to the garlic mixture pan. Add linguine and cheese. Toss well. 7. Pour in more of the pasta water to make a sauce of the desired level. 8. Add shrimp, zucchini, salt, and pepper, and mix well. 9. You can spread more cheese if you like. 10.

Garnish with parsley and serve.

NUTRITION: Calories: 521 kcal Fat: 22 g Protein: 28 g Carbs: 52 g Fiber: 4g

88. Chicken gyros with Tzatziki sauce Preparation time: 10 minutes Cooking time: 8 minutes Servings: 4 INGREDIENTS Greek Chicken

1 tbsp lemon juice 1/2 cup plain yogurt 1.25 tsp Mediterranean-spiced salt 2 tbsp extra-virgin olive oil 1 cup Tzatziki sauce Four slices of pita bread Four chopped tomatoes 1/4 sliced red onion Tzatziki Sauce

½ halved cucumber ¾ cup Greek yogurt Two minced garlic cloves 1 tbsp red wine vinegar 1 tbsp chopped dill One pinch of kosher salt One pinch of black pepper DIRECTIONS 1. Marinate the chicken by mixing it with lemon juice, salt, and yogurt. Set aside for one hour.

2. Heat olive oil in a skillet over medium flame. 3. Add chicken without marinade and cook for five minutes from both sides. Transfer the cooked brown chicken to the plate. 4. Mix all the ingredients of Tzatziki sauce in a bowl and set aside. The Tzatziki sauce is ready. 5. Toast pita bread and place Tzatziki sauce, tomatoes, onions, and chicken pieces over pita bread. Wrap and serve. NUTRITION: Calories: 411 kcal Fat: 21 g Protein: 44 g Carbs: 10 g Fiber: 1g

89. Greek chicken marinade Preparation time: 5 minutes Cooking time: 15 minutes Servings: 4 INGREDIENTS 1 lb boneless chicken breasts ¼ cup olive oil ½ tsp black pepper 1/3 cup Greek yogurt Four lemons 2 tbsp dried oregano Five minced garlic cloves 1 tsp kosher salt DIRECTIONS 1. Mix all the ingredients in a bowl and set aside for three hours. 2. Preheat the grill and grill chicken and lemon slices for 20 minutes from both sides. 3. Slice the grilled chicken and serve. NUTRITION: Calories: 304 kcal Fat: 19 g Protein: 25 g Carbs: 14 g Fiber: 4g

90. Mediterranean chicken quinoa bowl with broccoli and tomato Preparation time: 10 minutes Cooking time: 30 minutes Servings: 3 INGREDIENTS Chicken 6 oz boneless chicken breast 1 cup Easy Roasted Feta and Broccoli 1/2 cup olive oil 1/2 tsp kosher salt Zest of one lemon 2 tsp dried oregano 1.5 tbsp lemon juice 1/4 tsp black pepper Two minced garlic cloves 1/2 cup Easy Roasted Tomatoes Quinoa 1 tsp kosher salt 1 cup dried quinoa Feta cheese to taste DIRECTIONS 1. Mix lemon juice, oregano, salt, olive oil, garlic, lemon zest, and pepper in a bowl.

2. Add chicken and toss well. Set aside for one hour. 3. Cook chicken in heat olive oil over medium flame for 15 minutes. 4. Lower the flame and stir in tomatoes and broccoli and cook. Set aside. 5. Add water and salt to a pot and bring it to a boil. 6. Add quinoa and cook for ten minutes. 7. Drain the quinoa and set aside. 8. Add quinoa in a bowl, followed by the addition of chicken and veggies. Sprinkle salt, cheese, oil, and pepper. 9. Serve and enjoy it. NUTRITION: Calories: 481 kcal Fat: 23 g Protein: 24 g Carbs: 45 g Fiber: 7g

91. Chicken piccata Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 INGREDIENTS 1.5 lb boneless chicken breasts One lemon 2 tbsp canola oil 1 tsp kosher salt 1/3 cup all-purpose flour 1 cup chicken broth 1 tsp black pepper 2 tbsp capers 3 tbsp butter DIRECTIONS 1. Mix salt, flour, and pepper in a bowl. Coat chicken with the flour mixture. Set aside. 2. Cook chicken pieces in heated butter and canola oil over medium flame for five minutes from both sides. Shift cooked pieces onto the plate. 3. Lower the flame and pour broth and add sliced lemon, butter (1 tbsp), lemon juice, capers, and cook for five minutes. 4. Pour the sauce over chicken pieces and serve with cauliflower or noodles. NUTRITION: Calories: 381 kcal Fat: 20 g Protein: 37 g Carbs: 11 g Fiber: 1g

92. Chopped grilled vegetable with farro Preparation time: 5 minutes Cooking time: 50 minutes Servings: 2 INGREDIENTS 1 cup dried farro 1 Portobello mushroom 3 cups vegetable broth One sliced red bell pepper 1/2 sliced red onion 8 oz asparagus One sliced zucchini Olive oil as required 1/4 cup halved Kalamata olives One sliced yellow squash Kosher salt to taste 1-pint Greek yogurt Black pepper to taste 2 tbsp minced cucumber One chopped garlic clove 1 tbsp lemon juice 1 tsp chopped dill 1 tsp chopped mint Red bell pepper hummus

1/8 cup feta cheese DIRECTIONS 1. In a large pot, add broth and farro. Let it boil over a high flame. 2. Lower the flame to medium and cook for half an hour with occasional stirring. 3. Mix veggies with salt, olive oil, and pepper. 4. Grill the veggies in a preheated grill until marks appear on them. Keep them aside. 5. Whisk cucumber, salt, mint, dill, yogurt, lemon juice, and garlic in a bowl. 6. Make the layers of farro, grilled veggies, hummus, olives, and cheese. 7. Pour yogurt sauce and sprinkle mint and serve. NUTRITION: Calories: 140 kcal Fat: 6 g Protein: 4 g Carbs: 20 g Fiber: 5 g

93. 30 minutes’ pork scaloppini with lemons and capers Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 INGREDIENTS Four boneless pork chops 1/4 cup all-purpose flour Eight sage leaves kosher salt to taste 2 tbsp chopped parsley 4 tbsp butter Black pepper to taste 1 tbsp vegetable oil 1/4 cup capers 1/2 cup white wine 1 cup chicken stock One sliced lemon 4 tbsp lemon juice DIRECTIONS 1. One each pork chops, place two sage leaves on both sides. Set aside. 2. In a bowl, whisk salt, flour, and pepper. 3. Coat pork chops with flour. Keep the sage leaves in place. 4. Melt butter in a skillet over medium flame. 5. Cook pork chops for five minutes from both sides.

6. Clean the skillet and melt butter in it. 7. Pour wine and add capers in skillet. Cook to concentrate the wine. 8. Pour stock, lemon slices, and lemon juice. Let it boil for five more minutes. 9. Place pork in sauce and cook for two minutes. 10.

Sprinkle parsley and serve.

NUTRITION: Calories: 415 kcal Fat: 7 g Protein: 31 g Carbs: 14 g Fiber: 8g

94. Greek chicken kebabs Preparation time: 40 minutes Cooking time: 15 minutes Servings: 6 INGREDIENTS 1 lb boneless chicken breasts 1/4 cup olive oil One sliced red bell pepper 1/3 cup Greek yogurt 10 tbsp lemons juice Four chopped garlic cloves Zest of one lemon 2 tbsp dried oregano 1/2 tsp black pepper One sliced zucchini 1 tsp kosher salt One sliced red onion DIRECTIONS 1. Whisk all the ingredients except chicken in a bowl. Add chicken and toss to coat chicken evenly. Set aside four hours for better results. 2. Thread chicken, zucchini, onion, and bell pepper on the skewers. 3. Grill the chicken, skewers on a preheated grill for 15 minutes, occasionally turning and basting with marinade. NUTRITION: Calories: 224 kcal Fat: 13 g Protein: 18 g Carbs: 13 g Fiber: 4g

95. Shrimp pasta with roasted red peppers and artichokes Preparation time: 10 minutes Cooking time: 25 minutes Servings: 8 INGREDIENTS 12 oz farfalle pasta 1/4 cup butter 1.5 lb shrimp Three chopped garlic cloves 1 cup sliced artichoke hearts 12 oz roasted and chopped red bell peppers 1/2 cup dry white wine 1/4 cup basil 1/2 cup whipping cream 3 tbsp drained capers 1 tsp grated lemon peel 3/4 cup feta cheese 2 tbsp lemon juice 2 oz toasted pine nuts DIRECTIONS 1. Boil water in a pot and cook pasta in it. 2. Drain pasta and set aside. 3. Melt butter in a skillet over medium flame. Sauté garlic and cook for one minute.

4. Stir in shrimps and cook for about two minutes. 5. Mix artichokes, capers, bell pepper, and wine. Let it boil. 6. Lower the flame and let it simmer for two minutes with occasional stirring. 7. Add whipping cream, lemon juice, and lemon zest. 8. Let it boil for five minutes. 9. Transfer the cooked shrimps over pasta and mix well. 10.

Spread cheese, basil, and nuts and serve.

NUTRITION: Calories: 627 kcal Fat: 24 g Protein: 38 g Carbs: 58 g Fiber: 3g

96. 30 minutes Caprese chicken Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 INGREDIENTS Two boneless chicken breasts Black pepper to taste 1 tbsp butter 1 tbsp extra virgin olive oil 6 oz Pesto Eight chopped tomatoes Six grated mozzarella cheese Balsamic glaze as needed Kosher salt to taste Basil as required DIRECTIONS 1. Mix salt, sliced chicken, and pepper in a bowl. Set aside for ten minutes. 2. Melt butter in a skillet over medium flame. 3. Cook chicken pieces in melted butter for five minutes from both sides. 4. Remove from the flame. Sprinkle pesto and place mozzarella cheese and tomatoes over chicken pieces. 5. Bake in a preheated oven at 400 degrees for 12 minutes. 6. Garnish with balsamic glaze and serve.

NUTRITION: Calories: 232 kcal Fat: 15 g Protein: 18 g Carbs: 5 g Fiber: 1g

97. Grilled lemon chicken skewers Preparation time: 10 minutes Cooking time: 10 minutes Servings: 6 INGREDIENTS Two boneless chicken breasts Seven green onions Four minced garlic cloves Three lemons 1 tbsp dried oregano 1 tsp kosher salt 1/4 cup olive oil 1/2 tsp black pepper DIRECTIONS 1. Whisk salt, lemon juice, olive oil, garlic, lemon zest, black pepper, oregano, and sliced chicken pieces in a bowl. Set aside for four hours. 2. Thread chicken, onions, and lemon slices onto the skewer. 3. Grill chicken skewers for 15 minutes on preheated grill over medium flames with often turning. 4. Serve when chicken is fully cooked. NUTRITION: Calories: 142 kcal Fat: 1 g Protein: 16 g Carbs: 3 g Fiber: 1 g

98. Greek turkey burgers with Tzatziki sauce Preparation time: 36 minutes Cooking time: 10 minutes Servings: 4 INGREDIENTS Turkey Burgers 1 lb ground turkey 1/3 cup chopped sun-dried tomatoes ½ cup chopped spinach leaves 1/4 cup chopped red onion 2 pressed garlic cloves ¼ cup feta cheese One egg 1 tsp dried oregano 1 tbsp olive oil 1/2 tsp kosher salt One sliced red onion Four hamburger buns 1/2 tsp ground black pepper A handful of Bibb lettuce leaves Tzatziki Sauce ½ grated cucumber Two minced garlic cloves 3/4 cup Greek yogurt

1 tbsp red wine vinegar One pinch of kosher salt 1 tbsp chopped dill One pinch of black pepper DIRECTIONS 1. Combine all the ingredients of Tzatziki sauce in a bowl and mix well. 2. Mix turkey, onion, sun-dried tomatoes, and feta cheese in a bowl. 3. In another bowl, mix olive oil, egg, garlic, salt, oregano, and pepper. 4. Pour egg mixture with turkey mixture. Mix well. 5. Make medium-sized patties out of turkey mixture. Set aside in the refrigerator for 24 hours. 6. Cook turkey patties on heated grill sprayed with oil for seven minutes from both sides on medium flame. 7. Spread Tzatziki sauce over buns and place lettuce, onions, and cooked patties and serve. NUTRITION: Calories: 389 kcal Fat: 13 g Protein: 40 g Carbs: 31 g Fiber: 4g

99. Saucy Greek baked shrimp Preparation time: 15 minutes Cooking time: 20 minutes Servings: 4 INGREDIENTS 2 tbsp chopped dill 1 lb shrimp 1/4 tsp kosher salt 1/2 tsp red pepper flakes 3 tbsp olive oil Three minced garlic cloves One chopped onion 15 oz crushed tomatoes 1/2 tsp ground cinnamon 1/2 tsp ground allspice 1/2 cup crumbled feta cheese DIRECTIONS 1. Add salt, shrimps, and pepper in a bowl. Toss well and keep it aside. 2. Cook garlic and onions in heated olive oil over medium flame for five minutes. 3. Add spices and stir for half a minute. 4. Mix tomatoes and let it simmer for 20 minutes with occasional stirring. 5. Transfer the tomato mixture to the baking sheet and add shrimps to it. Spread cheese and bake in a preheated oven at 375 degrees for 20 minutes.

6. Drizzle dill and serve. NUTRITION: Calories: 190 kcal Fat: 5.2 g Protein: 25.9 g Carbs: 11.9 g Fiber: 5.2 g

100. Sautéed chicken with olives capers and lemons Preparation time: 5 minutes Cooking time: 30 minutes Servings: 4 INGREDIENTS Six boneless chicken thighs Two sliced lemons One minced garlic clove minced 2/4 cup extra virgin olive oil 2 tbsp all-purpose flour 2 tbsp butter 1 cup chicken broth kosher salt to taste 3/4 cup Sicilian green olives 2 tbsp parsley 1/4 cup capers Black pepper to taste DIRECTIONS 1. Add salt, chicken, and pepper in a bowl and toss well. Set aside for 15 minutes. 2. Cook lemon slices (half of them) in heated olive oil over medium flame for five minutes from both sides. 3. Shift the cooked brown lemon slices on the plate. 4. Coat chicken pieces with rice flour and cook in heated olive oil in the skillet for seven minutes from both sides. Transfer the cooked chicken to

the plate. 5. Sauté garlic in heated oil in the same pan for about half a minute. Stir in olives, chicken broth, lemons, and capers. Cook over high flame for few minutes. 6. When half of the broth is left, add parsley and butter. Cook for one minute. 7. Add salt and pepper to adjust the taste and serve. NUTRITION: Calories: 595 kcal Fat: 34 g Protein: 51 g Carbs: 5.5 g Fiber: 9 g

101.

Amaretto Cookies

Preparation time: 4 minutes Cooking time: 30 minutes Servings: 30 cookies INGREDIENTS 1 tsp almond extract 2.5 cup almond flour Three egg whites ½ cup fine sugar 1/2 tsp vanilla extract DIRECTION 1. Preheat the oven to 300°F, lined with parchment paper. 2. In a blender, pulse together all the flour and the sugar. Add the vanilla and almond powder and pump for a couple of seconds. Add the eggs to a bowl, and complete the process until the dough is soft. 3. Put the spoonsful of the dough on the parchment of the paper-lined baking sheet and the sugar dust. 4. Bake at 300°F for 24-30 minutes before serving. Cool completely before serving. NUTRITION: Calories: 62 kcal Fat:3 g Protein:1 g Carbs: 7 g Fiber: g

102.

Fudgy Black Bean Brownies

Preparation time: 5 minutes Cooking time: 40 minutes Servings: 16 INGREDIENTS 15-oz black beans 3 tbsp oil 1/4 tsp salt Three eggs 1 tsp vanilla 2/3 cup sugar 1/4 cup cocoa powder 1/2 tsp baking powder 1/2 cup chocolate chips DIRECTION 1. Preheat oven to 350 o F (176 o C). Put black beans in pestle and mortar and make a paste. In a mixing bowl, mix all the bean vanilla puree, oil, and eggs. 2. In the mixing bowl, add cocoa powder, baking powder, sugar, coffee, and salt. Stir chocolate chips and add dry mixture to wet ingredients. 3. Bake the batter in oil sprayed pan for 30 to 40 min, till it is seen cooked and the middle doesn’t twirl much as you shake the pan. NUTRITION: Calories: 117 kcal Fat: 5.3 g Protein:3 g Carbs: 16 g Fiber: 1.4 g

103.

Blueberry Pancakes

Preparation time: 10 minutes Cooking time: 15 minutes Servings: 6 INGREDIENTS 15-oz black beans 1/4 tsp salt Three flavorless oil Three eggs 1 tsp vanilla 2/3 cup sugar 1/4 cup cocoa powder 1/2 tsp baking powder 1/2 cup chocolate chips DIRECTIONS 1. In a bowl, mix all flour, salt, baking powder, and sugar. In another bowl, beat egg and milk. Add milk and egg into the flour mixture. Mix it and fold it with blueberries. Set down for one h. 2. Heat a pan over medium-high heat. Pour the batter onto the griddle. Turn its both sides brown to eat. NUTRITION: Calories: 117 kcal Fat: 5.3 g Protein:3 g Carbs: 16 g Fiber: 1.4 g

104.

Blueberry and Banana Protein Bread

Preparation time: 10 minutes Cooking time: 40 minutes Servings: 8 people INGREDIENT 1 cup Blueberries 2 Egg 1 tsp Cinnamon 2 Banana 1 tsp Vanilla Extract 2 tsp Baking Powder DIRECTIONS 1. Preheat oven to 350 degrees. 2. In a mixing bowl, mix almond flour, baking powder, cinnamon, and protein powder. 3. In a large bowl, mix applesauce, eggs, yogurt, and vanilla with mashed banana. Add it into dry ingredients with  0.5 of the blueberries. Put the other Â1/2of of the blueberries into the lower layer; now put the bread on top. Bake at 350 degrees till the toothpick comes out clean from the center. NUTRITION: Calories:139 kcal Fat:5.13 g Protein: 10.04 g Carbs:14.94 g Fiber: 2.24 g

105.

Boysenberry and apple cobbler

Preparation time: 10 minutes Cooking time: 40 minutes Servings: 4 INGREDIENTS 1/2 cup flour Two sliced apples 1/2 cup sugar 1/2 cup oats 1/2 tsp Pepper 50 g molten butter 1/2 cup milk One can boysenberries DIRECTIONS 1. Preheat oven to 180°C for baking. 2. Mix oats flour, bakers, and sugar blend. Add it in milk and butter and mix them all. 3. Place apples on a baking tray, remove 1/2 the boysenberries' liquid, then mix it well with the apples. 4. Pour the batter and bake in the oven for 30-40 min until it is golden colored or cooked. 5. Serve with ice cream or cream or both! NUTRITION: Calories: 360 kcal Fat:12 g Protein: 5 g Carbs:62 g Fiber: 5g

106.

Peach upside-down pudding

Preparation time: 25 minutes Cooking time: 45 minutes Servings: 8 INGREDIENTS 1/4 cup butter 1/2 cup milk 1.5 cup peeled peaches 1/2 cup brown sugar 1.25 cup all-purpose flour 1/4 tsp salt 1.25 tsp baking powder 1/2 cup butter One large egg 3/4 cup granulated sugar 1 tsp vanilla DIRECTIONS 1. Place 0.25 cup butter in baking pan. Heat in a 350° oven for 5 minutes till the butter is melted. Remove it from the oven. Add some brown sugar while stirring till the sugar is completely dissolved. Place sugar paste uniformly in the pan. Apply peach pieces over brown sugar mixture. 2. In a large bowl, mix the flour, baking powder, and salt. In a large bowl, beat 0.5 cup butter with a beater on medium to high speed for 30 seconds. Beat in granulated sugar. Put egg and vanilla in it while beating. Now add the flour and milk to the already beaten butter mixture by

beating on low speed for every addition. Place batter properly over the peaches in the pan. 3. Bake it until a toothpick in the middle comes out clean. Cool it around 5 min. Shift it onto a large serving platter. Cool it further & serve hot. NUTRITION: Calories:372 kcal Fat:18 g Protein:4 g Carbs: 49 g Fiber: 1 g

107.

Muesli muffins

Preparation time: 10 minutes Cooking time: 25 minutes Servings: 7 INGREDIENTS 100 g flour 2 tsp baking powder 50 g plain flour 1/2 tsp cinnamon One pinch salt Two eggs 100 g muesli 35 g milk 100 g butter 100 g panela sugar 100 ml of milk 1 tsp vanilla extract DIRECTIONS 1. Preheat the oven to 400 degrees. Take the butter and melt it in a pan. 2. Now mix the dry ingredients. A large bowl adds the two flours, baking powder, ground cinnamon, muesli, orange zest, sugar, salt, and chocolate chips. 3. Mix the wet ingredients with dry. In another bowl, add the milk, eggs, and vanilla. Beat the eggs with the milk by using a fork. Now add the cooled butter and mix it again.

4. Load the muffin cases with more muesli. Cover the cases with the batter mixture using a cake spoon. You want them to be half to two-thirds complete. You will plan to measure each muffin to ensure the same amount. Any of them would weigh around 90g. Taking a couple more of your chosen muesli. Delete the dried fruit from the (placing it back in your cereal container). Spread the oats, seeds, and nuts over the top of the raw muffins. 5. Bake it for 25 min. You have to change the direction of the tray every 18 min. Allow the muffins to rest on a cooling rack. NUTRITION: Calories: 380 kcal Fat:20 g Protein:7 g Carbs: 45 g Fiber: 2 g

108.

Orange and berry self-saucing pudding

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 04 INGREDIENTS 125 g berries Oil spray ½ cup flour 30 g Reduced fat oil 1/4 cup Skim milk 1/4 cup Brown sugar ½ tsp Orange rind 1/4 cup Orange juice DIRECTIONS 1. Spray oil in four 0.75 -cup microwave-safe trays with oil. Distribute 1/2the berries in 4 dishes. 2. Put spread in a medium microwave-safe till it is melted. 3. Add flour and milk to melted spread while stirring. Add rind & 1/2 the sugar and mix it well. Fold it in the leftover berries and dress with remaining sugar. 4. Add juice and 1/3 cup (80ml) boiling water in a jug. Slowly pour the juice into the dishes. Microwave it on (75% power) for 5–6 min. Set down for 5 minutes before serving. NUTRITION: Calories: 280 kcal Fat:8 g Protein:5 g Carbs: 44 g Fiber: 3.7g

109.

Panforte

Preparation time:20 minutes Cooking time: 40 minutes Servings: 20 slices INGREDIENTS 3/4 cup roasted almonds 1.5 cup candied fruit 3/4 tsp nutmeg 3/4 whole hazelnuts roasted 3 tbsp honey 1 cup granulated sugar 1 tbsp water 1 cup flour 3/4 tsp coriander powder 1 tsp cinnamon 3/4 tsp ground cloves 1 tbsp icing sugar DIRECTIONS 1. Preheat oven to 300 degrees. Spray the cake pan with oil. 2. In a mixing bowl, mix the nuts and candied fruit. In a medium skillet, whisk the flour and flavors. 3. In a small pan, mix honey, water, and sugar, heat on medium flame with continuous stirring till the mixture starts to boil, lower the slow heat boiling for 2-3 min.

4. Add the honey mixture to the nut mixture and mix them. Add the flour mixture and quickly stir. 5. Put the batter into the prepared cake pan and with wet hands. Dust the top with a tbsp of icing sugar before baking. Bake it for 35 to 40 min. 6. Let the cake cool for 10 to 15 min. Place it on a cake stand and make it cool and dust with icing sugar. Took a piece with a sharp knife and enjoyed it! NUTRITION: Calories: 196 kcal Fat:5 g Protein:3 g Carbs: 36 g Fiber: 2 g

110.

Pear and crumble

Preparation time:10 minutes Cooking time: 45 minutes Servings: 6 INGREDIENTS Crumble topping 200 g flour 100 g ground almonds 100 g butter 75 g caster sugar Fruit filling 500 g plums 1 tsp corn flour Two pears 3 tbsp caster sugar DIRECTIONS 1. Preheat the oven to 18 degrees. 2. Put 200-gram flour, 100-gram butter,100-gram ground almonds, and 75gram caster sugar into a food processor and blitz till the batter look a lot like crumbs. On the other hand, spread the butter into the flour until the mixture looks like uneven breadcrumbs. Add the almonds and sugar and set it down. To make the filling 3. Rinse 500g plums, cut into quarters dumping the stones, and place in a narrow baking tray. Peel, core, and thickly slice two pears add to the

dish. Season with 1 tsp corn flour and 3 tbsp caster sugar and mix it. To complete 4. Place the fruit level in the dish and dress over the crushed topping. Put the dish on a baking sheet and bake until golden. NUTRITION: Calories: 480 kcal Fat:22 g Protein:8 g Carbs: 66 g Fiber: 6 g

111.

Simple warm fruit dessert

Preparation time: 10 minutes Cooking time: 60 minutes Servings: 6 INGREDIENTS Three sliced Apples ½ tsp Lemon juiced Three cored & sliced pears 1 tsp Ground Cinnamon ½ tbsp Orange Zest 2 Cup Grapes 1/4 tsp Ground Nutmeg 2 cup cranberries 1 Orange Juiced 1/3 cup Maple Syrup 2 tbsp Coconut Oil DIRECTIONS 1. Preheat the oven to 300 degrees and spray it with coconut oil. 2. Mix apples and pears in a bowl. Add lemon zest, cinnamon, nutmeg, and toss the fruits with a spoon to coat with the juice. 3. Shift the fruits in the baking dish & add in grapes and cranberries. 4. In a mixing bowl, whisk fresh orange zest, Apple syrup, and coconut oil. Put the dressing over the fruits. 5. Bake it in the oven for one hour. Once the fruits are done, remove them from the oven and let them cool at room temperature.

6. Season with some cinnamon and serve. NUTRITION: Calories: 258 kcal Fat: 5 g Protein:1 g Carbs:57 g Fiber:8 g

112.

Banana Ice-cream

Preparation time: 3 minutes Cooking time: 0 minute Servings: 1 INGREDIENTS 2 tbsp peanut butter Two frozen bananas 5 tbsp almond milk DIRECTIONS 1. In a blender, mix the bananas and the milk. 2. Once they are partly chopped up, add in the nut butter. NUTRITION: Calories: 125 kcal Fat: 0.4 g Protein:1.3 g Carbs:26.9 g Fiber: 3.1 g

113.

Spicy bean cake

Preparation time: 20 minutes Cooking time: 15 minutes Servings: 8 INGREDIENTS Lime Sour Cream 1/2cup cream reduced-fat sour One jalapeno pepper 2 tbsp lime juice Salt to taste Bean Cake 2 tbsp olive oil Six garlic cloves Four green onions Two jalapeno peppers Two cans of black beans 1 tbsp cumin salt & black pepper to taste One egg 2 cup grated potato ½ cup bread crumb DIRECTIONS 1. Mix the lime cream, jalapeno, and salt in a small bowl

2. Cook green onions in 1 tbsp olive oil until softened, about 1 minute. Add garlic, two diced jalapenos, and cumin; heat until aromatic, for 30 sec. 3. Shift it to skillet. Mix in black beans, and mash with a fork. Dress with salt and pepper. Mix in sweet potatoes, egg, and bread crumbs. Split into eight balls and compressed into patties. 4. In the oven, set the cooking rack about 4 inches from the heat source. Grease baking sheet with 1 tbsp oil. 5. Put bean patties on a baking sheet, and broil 8 to 10 min. Serve with sour lime cream. NUTRITION: Calories: 218kcal Fat: 6.7 g Protein: 9.4 g Carbs: 31.3 g Fiber: 0 g

114.

Berry breakfast smoothie

Preparation time: 5 minutes Cooking time: 5 minutes Servings: 2 INGREDIENTS 2 cup milk 1/2 cup oats 2 cup berries 2 tsp chia seeds DIRECTIONS 1. Add milk with fruit and oats in a blender. 2. Blend it smoothly, mix in chia seeds and serve instantly. NUTRITION: Calories:117 kcal Fat: 1 g Protein: 8 g Carbs:18 g Fiber: 4 g

115.

Bircher muesli with apple & banana

Preparation time: 5 minutes Cooking time: chilling time -minutes Servings: 2 INGREDIENTS 25 g organic sultanas One grated apple 25 g seeds (sunflower, pumpkin, sesame, and linseed) 50 goats 25 g nuts chopped 100 g yogurt 1/4 tsp cinnamon One sliced medium banana DIRECTIONS 1. Add the grated apple in a bowl and add the oats, seeds, half the nuts, and cinnamon. Stir it well. Whisk yogurt & water, and chill it overnight. NUTRITION: Calories: 405 kcal Fat: 18 g Protein: g Carbs: g Fiber: g

116.

Buckwheat pancakes

Preparation time: 10 minutes Cooking time: 11 minutes Servings: 4 INGREDIENTS 1/4 tsp vanilla extract 1 cup buckwheat flour 1 tsp baking powder 1.5 tsp sugar 1/4 tsp salt 1.25 cup buttermilk 1/4 tsp baking powder One egg 1 tbsp butter DIRECTIONS 1. Whisk wet ingredients in one bowl and dry in another. 2. Then mix the content of both the bowl. 3. Cook batter in melted butter for five minutes. NUTRITION: Calories: 196.4 kcal Fat: 5.8g Protein: 9.1 g Carbs: 25.7 g Fiber: 6 g

117.

Mushroom & Spinach Omelets

Preparation time: 15 minutes Cooking time: 15 minutes Servings: 2 INGREDIENTS One egg 1 cup spinach 1 tbsp shredded Parmesan cheese Three egg whites 1 tbsp grated Cheddar cheese ⅛ tsp red pepper flakes 1/4 tsp salt ⅛ tsp garlic powder ⅛ tsp black pepper ⅛ tsp nutmeg ½ tsp olive oil 1/4 cup green onion ½ cup sliced mushrooms 2 tbsp red bell pepper ½ cup tomato DIRECTIONS 1. Beat egg and egg whites in a bowl. Mix in cheese, salt, flakes, garlic, nutmeg, and pepper.

2. Heat oil in skillet; cook and stir mushrooms, onion, and pepper for 5 min. Put spinach in a skillet and cook. Add the egg and tomato mixture in it and keep cooking till it sets on top. Once done, cut into pieces, and serve instantly. NUTRITION: Calories: 114.4 kcal Fat:5.1 g Protein: 12.5 g Carbs: 5.7 g Fiber: 1.8 g

118.

Raspberry strawberry smoothie

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 1 INGREDIENTS: 1 tbsp honey 1 cup hulled fresh strawberries ½ cup milk ½ cup raspberries ½ cup vanilla yogurt 1 tsp vanilla extract DIRECTIONS 1. Put all the ingredients in a blender and blend until a smooth consistency is attained. NUTRITION: Calories: 317.7 kcal Fat: 4.7 g Protein: 11.7 g Carbs: 58.6 g Fiber: 7.1 g

119.

Porridge (Oatmeal)

Preparation time: 2 minutes Cooking time: 2 minutes Servings: 1 INGREDIENTS Base Recipe ½ cup oats 1/2cup water 1/2cup milk 1 Pinch salt Maple Brown Sugar 1 tsp sugar 2 tbsp chopped pecans 1 tsp maple syrup 1/8 tsp cinnamon Banana Nut ½ banana sliced 1 tbsp flaxseed 2 tbsp walnuts 1/8 tsp cinnamon Strawberry & Cream 1/2cup strawberries 2 tsp honey 1 tbsp half and half

1/8 tsp vanilla extract Chocolate Peanut Butter 2 tsp cocoa powder 2 tsp chocolate chips 1 tbsp peanut butter 1 tsp roasted peanuts DIRECTIONS Microwave Instructions 1. Place all the ingredients heat in the microwave on high for 2 minutes. Then add 15-sec increments until the oatmeal is puffed and softened. Stovetop Instructions 2. Bring the water and milk to a boil in a pan. Lower the heat & pour in the oats. Cook it while stirring, till the oats are soft and have absorbed most of the liquid. Turn off the stove and let it for 2 to 3 min. Assembly 3. Stir in the toppings and let rest for a few minutes to cool. Serve warm. NUTRITION: Calories: 227 kcal Fat:6 g Protein: 9 g Carbs: 33 g Fiber: 4 g

120.

Fattoush Salad

Preparation time: 20 minutes Cooking time: 20 minutes Servings: 6 INGREDIENTS •

Two loaves of pita bread



½ tsp sumac



Olive Oil



Salt and pepper



One chopped English cucumber



One chopped lettuce



Five chopped Roma tomatoes



Five radishes



Five chopped green onions



2 cup parsley leaves Lime-vinaigrette



1/4 tsp cinnamon



1 tsp lime juice



Salt and pepper



1/3 cup Virgin Olive Oil



1 tsp sumac



1/4 tsp allspice DIRECTIONS

1. Toast the bread in the oven. Heat olive oil and fry until browned. Add salt, pepper, and 1/2tsp of sumac. Turn off heat & place pita chips on paper towels to drain. 2. In a mixing bowl, mix the chopped lettuce, cucumber, tomatoes, green onions with the sliced radish and parsley. 3. For seasoning, whisk the lemon or lime juice, olive oil, and spices in a small bowl. 4. Sprinkle the salad & toss lightly. Finally, add the pita chips and more sumac if you like. Shifts to small serving bowls or plates. Enjoy! NUTRITION: Calories: 345 kcal Fat:20.4 g Protein: 9.1 g Carbs:39.8 g Fiber: 1 g

121.

Cicoria e Fagioli

Preparation time: minutes Cooking time: minutes Servings: 6 INGREDIENTS •

200 g dried cannellini beans



6 tbsp olive oil



400 g curly endive



Four garlic cloves



600 ml of water



Two red chilies



Salt and pepper to taste DIRECTIONS 1. Put the dried beans to soak for 12 h (they increase in size). Drain them and boil for two h in fresh unsalted water. Salt at the end of the cooking time. If using canned beans, drain them from their liquid and rinse them before use. Rinse the endive and cut it up into short lengths. 2. Heat the olive oil, fry the garlic without browning, and then add the endive and chilies. Keeping the heat high, stir-fry for a minute or two, coating the endive with the oil, then add the drained cannellini beans, some salt, and the water. Bring to the boil, cover the pan, and lower the heat. Cook until the endive is soft and most of the liquid has been absorbed. NUTRITION: Calories:225 kcal Fat: 21 g Protein: 3 g Carbs: 6 g Fiber:1 g

122.

Poached Eggs Caprese

Preparation time:10 minutes Cooking time: 10 minutes Servings: 2 INGREDIENTS •

4 tsp pesto



1 tbsp white vinegar



Four eggs



2 tsp salt



2 English muffins



salt to taste



One tomato sliced



Four slices of mozzarella cheese DIRECTIONS 1. Fill 2 to 3 inches of a pan with water and boil over a high flame. Lower the heat, add the vinegar, 2 tsp of salt in it, and let it simmer. 2. Put a cheese slice and a slice of tomato on every English muffin half and put in a toaster oven for 5 min or till the cheese melts and the English muffin is well toasted. 3. Break an egg in a bowl and add in the water one by one. Let the eggs cook for 2.5 to 3 minutes or until the yolks have solidified and the egg whites are firm. Take the eggs out of the water and put them on a kitchen towel to absorb excess water. 4. For assembling, first put an egg on top of every muffin, add a tsp of pesto sauce on the egg, and scatter the salt.

NUTRITION: Calories: 482.1 kcal Fat: g Protein: 33.3 g Carbs: 31.7 g Fiber:1.2 g

123.

Eggs and Greens Breakfast Dish

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 2 INGREDIENTS •

1 tbsp olive oil



salt to taste



2 cup chopped rainbow chard



½ cup arugula



1 cup spinach



Two cloves garlic



½ cup grated Cheddar cheese



Four eggs



black pepper to taste DIRECTIONS 1. Heat oil over moderate pressure. Sauté the chard, spinach, and arugula until soft, around three minutes. Add garlic, continue cooking until aromatic, approx. Two min. 2. In a cup, combine the eggs and the cheese; dump into the mixture of the chard. Heat and cook for 5 - 6 minutes. Season to taste with salt and pepper. NUTRITION: Calories:332.5 kcal Fat: 26.2 g Protein: 21 g Carbs:4.2 g Fiber: 1 g

124.

Breakfast Pita Pizza

Preparation time: 25 minutes Cooking time: 30 minutes Servings: 2 INGREDIENTS •

Four slices of bacon



2 tbsp olive oil



1/4 onion



Four eggs



Two pita bread rounds



2 tbsp pesto



½ tomato



One avocado



½ cup slashed spinach



1/4 cup mushrooms



½ cup grated Cheddar cheese DIRECTIONS 1. Heat the oven to 350 ° F (175° C). 2. In a medium saucepan, put the bacon and cook over medium-high heat, rotating periodically, when browned uniformly, around ten minutes. Cook the onion in the same skillet till smooth. Put it aside. In the skillet, melt the olive oil. Add the eggs and cook, stirring regularly, for 3 to 5 minutes. 3. Add the pita bread to the cake pan. Cover with bacon, fried eggs, onions, mushrooms, and spinach; sprinkle the pesto over through the pita. Dress

over the toppings of Cheddar cheese. 4. Bake it in the preheated oven for10 min. Serve with avocado pieces. NUTRITION: Calories: 873.2 kcal Fat: 62 g Protein: 36.8 g Carbs:43.5 g Fiber: 9.5 g

125.

Caprese on Toast

Preparation time: 15 minutes Cooking time: 5 minutes Servings: 14 INGREDIENTS •

14 slices bread



1 lb mozzarella cheese



Two cloves garlic



1/3 cup basil leaves



3 tbsp olive oil



Three tomatoes



salt to taste



black pepper to taste DIRECTIONS 1. Baked the bread slices and spread the garlic on one side of each piece. Put a slice of mozzarella cheese, 1 to 2 basil leaves, and a slice of tomato on each piece of toast. Sprinkle with olive oil, spray salt, and black pepper. NUTRITION: Calories: 203.5 kcal Fat: 10 g Protein: 10.5 g Carbs: 16.5 g Fiber: 1.1 g

126.

Eggs Florentine

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 3 INGREDIENTS •

2 tbsp butter



Two cloves garlic



3 tbsp cream cheese



½ cup mushroom



½ fresh spinach



Salt to taste



Six eggs



Black pepper to taste DIRECTIONS 1. Put the butter in a non-stick skillet; heat and mix the mushrooms and garlic till the garlic is flavorsome for about 1 min. Add spinach to the mushroom paste and cook until spinach is softened for 2 - 3 mins, 2. Mix the mushroom-spinach mixer; add salt and pepper. Cook, with mixing, until the eggs are stiff; turn. Pour with cream cheese over the egg mixture and cook before cream cheese started melting just over five minutes. NUTRITION: Calories: 278.9 kcal Fat: 22.9 g Protein:15.7 g Carbs: 4.1 g Fiber:22.9

127.

Quinoa Breakfast Cereal

Preparation time: 5 minutes Cooking time: 16 minutes Servings: 4 INGREDIENTS •

2 cups of water



½ cup apricots



1 cup quinoa



½ cup almonds



1 tsp cinnamon



1/3 cup seeds



½ tsp nutmeg DIRECTIONS 1. Combine water and quinoa in a medium saucepan and continue cooking. Lower the heat and boil when much of the water has been drained for 8– 12 minutes. Whisk in apricots, almonds, linseeds, cinnamon, and nutmeg; simmer till the quinoa is soft. NUTRITION: Calories: 349.9 kcal Fat:15.1 g Protein: 11.8 g Carbs: 44.5 g Fiber: 9.3 g

128.

Zucchini with Egg

Preparation time: 5 minutes Cooking time: 15 minutes Servings: 2 INGREDIENTS •

Two eggs



1.5 tbsp olive oil



salt to taste



Two zucchinis



Black pepper to taste



1 tsp water DIRECTIONS 1. Heat the oil in a saucepan over medium heat; sauté the zucchini until soft, around 10 minutes. Season with salt and black pepper. 2. Add the eggs with a fork in a bowl; add more water and mix until uniformly mixed. Spill the eggs over the zucchini; continue cooking until the eggs are boiled and rubbery for almost 5 minutes. Dress it with salt and black pepper. NUTRITION: Calories: 21.7 kcal Fat: 15.7 g Protein: 10.2 g Carbs: 11.2 g Fiber: 3.6 g

129.

Paleo Baked Eggs in Avocado

Preparation time: 10 minutes Cooking time: 15 minutes Servings: 2 INGREDIENTS •

One pinch parsley



Two eggs



Two slice bacon



One avocado



2 tsp chives



One pinch of salt and black pepper DIRECTIONS 1. Preheat the oven to 425 degrees. 2. Break the eggs in a tub, willing to maintain the yolks preserved. 3. Assemble the avocado halves in the baking bowl, rest them on the side. Slowly spoon one egg yolk in the avocado opening. Keep spooning the white egg into the hole till it is finished. Do the same with leftover egg yolk, egg white, and avocado. Dress with chives, parsley, sea salt, and pepper for each of the avocados. 4. Gently put the baking dish in the preheated oven and cook for about 15 min well before the eggs are cooked. Sprinkle with bacon over the avocado. NUTRITION: Calories: 280.3 kcal Fat:23.5 g Protein: 11.3 g Carbs:9.3 g Fiber:6.9 g

130.

Scrumptious Breakfast Salad

Preparation time: 35 minutes Cooking time: 5 minutes Servings: 4 INGREDIENTS •

Five eggs



Two avocados



One head romaine lettuce



Two tomatoes



Four clementine



1-pint strawberries



One onion



One cucumber



One apple



One peeled mango



One nectarine



1/4 cup vinaigrette DIRECTIONS 1. Boil eggs in a pan. Turn off the flame. Let the eggs rest in hot water for 15 min. 2. Cover spinach, avocados, tomatoes, strawberries, clementine, cabbage, peach, apple, nectarine, and cucumber in a large mixing bowl or on an individual platter. Sprinkle the vinaigrette at the tip. 3. Take eggs from hot water; cool in ice water. Peel it and chop it. Spread the eggs over the salad.

NUTRITION: Calories: 447.5 kcal Fat: 24.2 g Protein:13.4 g Carbs: 53.7 g Fiber: 15.6 g

131.

Socca (Farinata)

Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 INGREDIENTS •

1 cup chickpea flour



One pinch salt



½ tsp cumin



Black pepper



1 tbsp olive oil



1 cup of water



1 tbsp vegetable oil DIRECTIONS 1. In a cup, add chickpea flour, water, and olive oil. Season with salt, cumin, and pepper. Mix all ingredients. Set down at room temperature for two h. 2. Preheat the oven to 450 degrees (230 degrees C). Place a cast-iron skillet in the oven until hot, 5 to 7 minutes. Gently remove the pan from the oven, brush the oil, and pour half of the mixture into the pan, tilting to ensure that it is evenly spread. 3. Bake in a preheated oven bake it for 7 min. Switch the oven on and let it brown for 1 min. Turn off the oven and shift it to a plate. Do the same with the remaining mixture. NUTRITION: Calories: 145.6 kcal Fat: 8.4 g Protein: 4.7 g Carbs:13.8 g Fiber: 0.9 g

132.

Blueberry Lemon Breakfast Quinoa

Preparation time: 5 minutes Cooking time: 25 minutes Servings: 2 INGREDIENTS •

3 tbsp maple syrup



1 cup quinoa



One pinch salt



½ lemon



2 cup milk



1 cup blueberries



2 tsp flax seed DIRECTIONS 1. Wash quinoa in a fine sieve of ice water to extract bitterness when the water is pure and no stickier. Pour the milk into a pan over medium heat for 2 - 3 mins. Mix the quinoa and salt in the milk; boil over moderate heat once all of the liquid was being consumed, around twenty minutes. In the quinoa mixer, slowly fold the blueberries & add the apple and the lime juice. Serve quinoa mixture in 2 bowls; sprinkle 1 tsp linseed to eat. NUTRITION: Calories: 537.8 kcal Fat: 7.3 g Protein: 21.5 g Carbs: 98.7 g Fiber: 8.9 g

133.

Cheesy Artichoke and Spinach Frittata

Preparation time:5 minutes Cooking time: 40 minutes Servings: 8 slices INGREDIENTS •

3 tbsp pesto



1/2 cup milk



12 eggs



1/2 cup parmesan cheese, shredded



2 tsp olive oil



14.5 oz artichokes, chopped



Two garlic cloves



1 cup cheese



6 cup baby spinach



1/2 tsp kosher salt DIRECTIONS 1. Preheat the oven to 375 F. 2. Take a bowl and put milk, eggs, cheese, salt in it, and whisk together. Dry the artichokes using a paper towel. 3. Take a skillet and heat olive oil in it over medium flame. Sauté the garlic in it for half a minute and put 4 cups of baby spinach in it. Cook them until they become soft, and then add the rest of the spinach in it with artichokes and sauté. 4. Add the egg mixture to the skillet and reduce the flame to medium-low. Cook the eggs for 1 minute without stirring.

5. Once the eggs are cooked, stir it to mix well and top with leftover whole artichokes. Put the skillet in the preheated oven. 6. Bake for about 20 minutes or until its edges start to turn brown and puffed from the top. 7. Take out of the oven and put the pesto on it, and sprinkle with cheese. 8. Bake for five more minutes or until the cheese melts, and a frittata is cooked thoroughly. 9. Sprinkle the black pepper and fresh basil on top. NUTRITION: Calories: 234 kcal Fat: 16 g Protein: 16 g Carbs: 6 g Fiber: 2g

134.

Strawberries in Balsamic Yogurt Sauce

Preparation time: 15 minutes Cooking time: 180 minutes Servings: 3.2 oz INGREDIENTS •

1 tbsp honey



1 tbsp balsamic vinegar



1 cup sliced strawberries



1/2 cup yogurt DIRECTIONS 1. Mix all the ingredients in a bowl except strawberries. Put strawberries on top of each serving and refrigerate for 2-3 hours, then serve. NUTRITION: Calories: 51 kcal Fat: g Protein:3 g Carbs: 9 g Fiber:1 g

135.

Spinach Feta Breakfast Wraps

Preparation time: 5 minutes Cooking time: 5 minutes Servings: 1 INGREDIENTS Two eggs 4 Kalamata olives 1/2 cup spinach 1/4 cup feta cheese 1.5 tbsp butter salt to taste One tortilla Black pepper to taste DIRECTIONS 1. Gather the ingredients. Heat the pan to medium heat. Add 0.5of a tbsp of butter to the pan. Scramble the eggs in a small bowl. Add in the rest of the butter chunks and salt and pepper. Add the egg mixture to the pan. Let the eggs cook for a moment, add in the spinach and mix till the spinach and egg are cooked. Put eggs over the tortilla. Top the eggs with the feta cheese crumbles and chopped Kalamata olives. NUTRITION: Calories:399 kcal Fat: 22.9 g Protein: 19.6 g Carbs: 29.2 g Fiber: 2.3 g

136.

Kale and Goat Cheese Frittata Cup

Preparation time: 15 minutes Cooking time: 15 minutes Servings: 8 INGREDIENTS 2 cup kale 3 tbsp olive oil 1/2 tsp dried thyme One clove garlic 1/4 tsp red pepper 1/4 tsp salt 1/4 cup Goat Cheese Eight eggs Black pepper DIRECTIONS 1. Preheat the oven to 350 F. 2. Sauté the garlic in 1 tbsp of oil over medium-high heat, in a non-stick skillet, for 30 sec. Add the red pepper flakes and kale to it. Cook for a few minutes until the kale is soft. 3. Whisk the eggs with pepper and salt in a medium bowl. Add the cooked kale and thyme to it. 4. Take a muffin tin and brush 8 cups with the remaining oil. Put the mixture in it, topping with goat cheese. 5. Put in the preheated oven and bake for about 30 min. 6. Serve hot.

NUTRITION: Calories: 110 kcal Fat: 8 g Protein: 8 g Carbs: 3 g Fiber: 1 g

137.

Easy, Fluffy Lemon Ricotta Pancakes

Preparation time: 5 minutes Cooking time: 20 minutes Servings: 6 INGREDIENTS 1.25 cup ricotta cheese Three eggs One lemon 3/4 cup buttermilk 2 tbsp sugar 1 tbsp baking powder 1.25 cup flour 1/4 tsp sea salt Olive oil DIRECTIONS 1. In a mixing bowl, whisk eggs and sugar. 2. Add the buttermilk, salt, and ricotta cheese in it and whisk. 3. In another bowl, mix flour and baking powder, then put it into the cheese mixture. 4. Heat a large non-stick skillet. Spoon batter into the pan. Repeat with the remaining batter. NUTRITION: Calories: 245 kcal Fat: 9 g Protein: 12 g Carbs: 28 g Fiber:1 g

138.

Smashed Egg Toasts with Herby Lemon Yogurt

Preparation time: 4 minutes Cooking time: 15 minutes Servings: 4 INGREDIENTS Eight eggs One lemon One clove garlic Two fresh basil leaves Four slices of bread 2 tbsp chives 2 tbsp dill 2 cup yogurt 3/4 tsp salt 2 tbsp olive oil 1/2 tsp black pepper 4 tbsp butter DIRECTIONS 1. Boil eight large eggs for exactly 6 minutes and 30 seconds. Let sit in the ice bath for 2 min, then peel the eggs and set aside. 2. In a medium bowl, mince one garlic clove, finely grate the zest one medium lemon, then juice the lemon. Finely chopped 2 tbsp fresh basil leaves, 2 tbsp fresh dill, and 2 tbsp fresh chives. Add 2 cup yogurt, 2 tbsp olive oil, 0.75 tsp kosher salt, and 0.5 tsp black pepper.

3. Cut four crusty bread. Melt 2 tbsp unsalted butter in a large skillet. Add 2 of the slices and cook until crispy, for 2 min per side. Shift to a large platter. Repeat with the remaining. 4. Place the yogurt and eggs on the bread. Drizzle salt and pepper and herbs with oil. NUTRITION: Calories: 437 kcal Fat: 35.5 g Protein: 23.5 g Carbs: 7.4 g Fiber: 0.6 g

139.

Avocado and Egg Breakfast Pizza

Preparation time: 5 minutes Cooking time: 40 minutes Servings: 4 INGREDIENTS 1 Hass avocado 1 1/2 tsp lime juice 1 tbsp cilantro 1/8 tsp salt Four eggs 1/2 lb pizza dough 1 tbsp vegetable oil DIRECTIONS 1. Cut the avocado in halves using a spoon, but it's flesh in a bowl. Add the lime juice, cilantro, and salt. Mash well with a fork to form a smooth paste. 2. Divide the dough into four equal pieces. Roll each piece into a thin 6inch circle. 3. Place one of the dough circles in the center of the skillet. Cook for 1- 2 min, until it is browned. Turn and cook another side until browned, pressing down with a spatula. Shift it to a plate and repeat. 4. Apply 0.5 of the avocado mixture onto each cooked slice of dough. 5. Fry eggs to desired doneness and place each one on top of a pizza. Serve immediately.

NUTRITION: Calories: 337 kcal Fat: 17.6 g Protein: 12.3 g Carbs: 33.4 g Fiber: 4.9 g

140.

Turkish menemen recipe

Preparation time: 5 minutes Cooking time: 20 minutes Servings: 3 INGREDIENTS 3 tbsp olive oil 4 cup tomatoes 1/4 tsp black pepper Three green peppers Four cloves garlic 1/2 tsp salt Three green onions Six eggs DIRECTIONS 1. Heat olive oil in a pan, preferably cast iron. Add the chopped onion and green peppers and sauté until tender. 2. Add the tomatoes, garlic, and green onions and boil for 10-15 minutes, stirring regularly until cooked down. Sprinkle salt over it. 3. Let it boil uncovered until the eggs are gently boiled for 8-10 minutes. Enable the egg whites to cook well with a spoon. If you like hard yolks, cook longer. 4. Dress ground black pepper over it. 5. Garnish with chopped green onion and mint leaves. Serve in the pan. NUTRITION: Calories:219 kcal Fat:13 g Protein:9 g Carbs: 19.3 g Fiber: 1g

141.

Avocado milkshake

Preparation time: 10 minutes Cooking time:10 minutes Servings: 3 INGREDIENT 1 cup milk One banana One avocado 3 tbsp honey DIRECTIONS 1. Blend milk, avocado, banana, and honey in a blender until smooth NUTRITION: Calories: 246.7 kcal Fat: 11.6 g Protein: 4.5 g Carbs: 33.8 g Fiber: 5.6 g

142.

Pumpkin oatmeal with spices

Preparation time: 3minutes Cooking time:3 minutes Servings: 1 INGREDIENTS 1/2 cup water ½ cup dried oats 2 tbsp pumpkin puree ½ cup unsweetened almond milk 1/2 tsp pure vanilla extract 1 tbsp maple syrup 1/4 tsp pumpkin pie spice DIRECTIONS 1. Mix all the ingredients in a bow. 2. Microwave them for three minutes. NUTRITION: Calories: 243kcal Fat:4 g Protein: 6g Carbs: 44g Fiber:5 g

143.

Creamy oatmeal with figs

Preparation time: minutes Cooking time: minutes Servings: 3 INGREDIENTS 1 tbsp light butter 1 tbsp honey Five whole figs 1 cup rolled oats 1 cup low fat/skim 1 tsp vanilla extract extra honey to drizzle DIRECTIONS 1. Sauté honey in melted butter and stir in figs. Set aside. 2. Again, melt butter and sauté oats with a few figs and roast for five minutes. 3. Mix in milk and vanilla and boil. 4. Remove the pan from heat when the desired consistency is achieved. 5. Mix roasted figs and oats and serve. NUTRITION: Calories:296 kcal Fat:7 g Protein: 6.3g Carbs:29.3 g Fiber: 3.3g

144.

Breakfast spanakopita

Preparation time:10 minutes Cooking time: minutes Servings: 2 INGREDIENTS 1 tbsp butter 4 oz Spinach 1 oz feta cheese Two green onions Four eggs 1⁄4 tsp black pepper 1⁄2 tsp dill weed 1 oz cheese 1 tbsp chives DIRECTIONS 1. In a medium skillet, melt the butter. Add the dill, onions, and spinach, occasionally stirring. 2. In a container, combine the feta, eggs, dill, cream cheese, and pepper. Transfer the mixture in a skillet over the spinach. Toss and cook for a few minutes. 3. Serve and enjoy it. NUTRITION: Calories:288 kcal Fat: 22g Protein:18 g Carbs:5.3 g Fiber: 1.8g

145.

Stuffed figs

Preparation time: 10 minutes Cooking time: 8 minutes Servings: 6 INGREDIENTS 12 large figs 1/4 cup toasted walnuts 3-1/2 oz Cambozola cheese honey DIRECTIONS 1. Fill the fig with Cambozola and put it in a baking tray. 2. Bake in a preheated oven at 350 degrees for eight minutes. 3. Drizzle some walnuts and honey and serve. NUTRITION: Calories: 203kcal Fat:8 g Protein: 5g Carbs:31 g Fiber: 4g

146.

Vegetable breakfast bowl

Preparation time: 10 minutes Cooking time: 50 minutes Servings: 3 INGREDIENTS One breakfast veggie sausage patty One egg 1/2 oz cheddar cheese ½ cup roasted veggies optional mix-ins: tomatoes, herbs, spinach, avocado DIRECTIONS 1. Bake veggies in a preheated oven at 425 degrees for 45 minutes. 2. Crack eggs and add cheese. 3. Mix them all and serve. NUTRITION: Calories:420 kcal Fat:31 g Protein: 24g Carbs:12 g Fiber:1 g

147.

Breakfast green smoothie

Preparation time:5 minutes Cooking time: 0minutes Servings: 1 INGREDIENTS 2 tbsp hemp hearts 2 cup spinach One medium banana 2 cup pineapple 1/2 an apple 2 cups of water DIRECTIONS 1. Blend all the items in the blender and serve. NUTRITION: Calories: 229kcal Fat: 4.6g Protein:4.7 g Carbs: 48g Fiber: g

148.

Simple and quick steak

Preparation time: 20minutes Cooking time: minutes Servings: 2 INGREDIENTS 2 tbsp butter 1/2 tsp minced garlic 1 tsp minced parsley 1/4 tsp soy sauce 1/8 tsp salt One beef steak 1/8 tsp pepper DIRECTIONS 1. Mix garlic, sauce, butter, and parsley. The garlic butter sauce is ready. 2. Cook steak in heated butter over medium flame for eight minutes. NUTRITION: Calories: 316kcal Fat:20 g Protein: 32g Carbs: 0g Fiber:0 g

149. Almond crusted rack of lamb with rosemary Preparation time:15 minutes Cooking time: 15minutes Servings: INGREDIENTS 1.5 kg Racks of Lamb ½ Cup Blanched Almonds 1 tsp of Mint 1 tbsp Dijon Mustard Pepper to Taste 1 tbsp thyme Six chopped Rosemary Sprigs 1 tbsp Lemon Juice 2 tbsp Ghee 2 Cloves Garlic Salt to taste DIRECTIONS 1. Blend all the items in the blender except lamb. 2. Sauté lamb in heated oil for two minutes from each side. Set aside. 3. Coat lamb with mixture and bake in preheated oven for 40 minutes. NUTRITION: Calories: 833kcal Fat:40.2 g Protein: 108.3g Carbs: 4.4g Fiber: 2.3g

150.

Vegetable stew

Preparation time: 3 minutes Cooking time: 15 minutes Servings: 1 INGREDIENTS 1 tsp olive oil One chopped sweet onion 1 tsp minced garlic Two chopped zucchinis One diced red bell pepper Two chopped carrots Black pepper to taste Two cups of broccoli florets 2 cups low sodium vegetable stock Two chopped large tomatoes 1 tsp of ground coriander Half tsp of ground cumin black pepper up to taste 2 tbsp of chopped fresh cilantro Cayenne pepper DIRECTIONS 1. Heat the olive oil on moderate heat in a saucepan 2. Add garlic & onion till softened about 3 min.

3. Add carrots, bell pepper, and zucchini. Sauté it until softened for almost 5 min. 4. Stir in vegetable stock, coriander, tomatoes, broccoli, and cayenne pepper. Cook until boiled and then reduce heat. Simmer until vegetables are tendered and stir for 5 min.

5. Season the dish with pepper & serve hot with cilantro. NUTRITION: Calories: 286 kcal Fat: 7 g Protein: 7 g Carbs: 48 g Fiber: 7 g

151.

Hot curry powder

Preparation time: 5 minutes Cooking time: 0 minute Servings: 2 INGREDIENTS ¼ cup ground coriander 3 tbsp turmeric ¼ cup ground cumin

½ tsp ground cloves ½ tbsp green chili powder 2 tsp ground cardamom 2 tbsp sweet paprika 2 tbsp ground mustard 1 tbsp fennel powder 1 tsp ground cinnamon DIRECTIONS 1. Put the cumin, paprika, coriander, green chili powder, turmeric, mustard, cinnamon, fennel powder, cardamom, & cloves in the blender, & pulse until the ingredients are ground & well mixed. 2. Put the curry powder into a small container with a lid. 3. Store in a cool & dry place for six months. NUTRITION: Calories: 5 kcal Fat: 2 g Protein: g Carbs: 10 g Fiber: 0.1 g

152.

Low sodium mayonnaise

Preparation time: 10 minutes Cooking time: 0 minute Servings: 1 INGREDIENTS Two egg yolks 1 tsp honey 2 cups of olive oil 2 tbsp white vinegar 1 tsp Dijon mustard 2 tbsp of fresh lemon juice DIRECTIONS 1. Whisk the yolks, mustard, vinegar, honey, & lemon juice. 2. Whisk in the olive oil until all the oil is utilized & the mayonnaise becomes thick. 3. Use a sealed glass container to store in the refrigerator for two weeks. NUTRITION: Calories: 126 kcal Fat: 14 g Protein: 0 g Carbs: 0 g Fiber: 0 g

153.

Green breakfast soup

Preparation time: 8 minutes Cooking time: 4 minutes Servings: 1 INGREDIENTS 2 cups spinach 2 cup vegetable stock 1 tsp ground coriander ½ avocado Black pepper to taste 1 tsp cumin 1 tsp turmeric DIRECTIONS 1. Put all the ingredients in a blender and continue to grind until smooth 2. Transfer the ground mixture to a saucepan and cook until 2-3 minutes. Soup is ready NUTRITION: Calories: 95 kcal Fat: 3.8 g Protein: 3 g Carbs: 13.2 g Fiber: 3.1 g

154.

Creamy broccoli soup

Preparation time: 5 minutes Cooking time: 20 minutes Servings: 3 INGREDIENTS 2 cups chopped broccoli 1 tsp olive oil half roughly chopped sweet onion 4 cups vegetable broth ¼ cup grated parmesan cheese black pepper 1 cup of rice milk DIRECTIONS 1. Heat the olive oil in a medium saucepan over high heat. Add the onion & cook for 3-5 min, until onion begins to soften. Add broccoli & broth. Season it with pepper. 2. Bring a boil & reduce the heat. Then simmer uncovered for 10 min, until broccoli is tendered but bright green. 3. Now put the soup mixture into a blender. Add rice milk & process until smooth. Now put in the saucepan, add some parmesan cheese & serve. NUTRITION: Calories: 243 kcal Fat: 12.7 g Protein: 10.5 g Carbs: 25.4 g Fiber: 504 g

155.

Roasted root vegetables

Preparation time: 5 minutes Cooking time: 30 minutes Servings: 3 INGREDIENTS 1 cup Chopped rutabaga 1 cup Chopped parsnips 1 cup Chopped turnips 1 tbsp olive oil black pepper up to taste 1 tsp fresh chopped rosemary

DIRECTIONS 1. Preheat oven up to 400°F. 2. Toss the turnips and all the other ingredients in a large bowl. 3. Bake the vegetables until they are tendered & browned (20-25 min) & stirring once. NUTRITION: Calories: 137 kcal Fat: 7.1 g Protein: 2.9 g Carbs: 17.2 g Fiber: 5 g

156.

Spinach falafel wrap

Preparation time: 10 minutes Cooking time: 8 minutes Servings: 2 INGREDIENTS 15 oz of chickpeas One small spinach ¾ cup Flour 2 tsp ground cumin. ¼ cup Plain yogurt Two minced garlic cloves black pepper according to taste 2 tbsp of canola oil for frying. Four tortillas One cucumber green salad for serving One lemon Two slices of red onion DIRECTIONS 1. Put spinach in a colander. Place it into the sink & pour the boiling water on it to wilt the spinach. Then allow it to cool and press as possible so that the water is squeezed from spinach. 2. Add spinach, cumin, chickpeas, and flour to the food processer. Pulse until the mixture is just blended. 3. Make balls from the mixture.

4. Heat 1 tbsp of oil. Add ½ of falafel patties & cook for 2-3 min from each side, until they are browned & crisp. Repeat the process with remaining. 5. Combine yogurt, lemon juice, pepper & garlic in a bowl. 6. Place two patties in every tortilla and some cucumber spears, then some red onion and green salad ring. Use 1 tbsp of plain yogurt sauce for topping. NUTRITION: Calories: 274 kcal Fat: 10 g Protein: 8 g Carbs: 35 g Fiber: 8g

157.

Vegetable biryani

Preparation time: 10 minutes Cooking time: 35 minutes Servings: 2 INGREDIENTS 1 cup Basmati rice 2 tbsp of olive oil 1 tsp curry powder 1 tsp cumin seeds 1 tsp coriander seeds 2 cups of water Chopped onion- half Two minced garlic cloves 1 tbsp ground coriander 1/2 tsp cardamom 1 tsp cumin 1/4 tsp turmeric 2 cups cauliflower florets 1 cup cut green beans one diced carrot. ¼ cup of chopped cilantro leaves DIRECTIONS 1. Rinse the rice till the clear water runs & drain.

2. Heat 1 tbsp of olive oil on moderate heat & add curry powder coriander seeds & cumin seeds until they begin to give fragrance. Then add rice in the heating pot with 1¾ water cups. Heat until boil & then reduce the heat cover & simmer them for 12 min. Then off the stove. Cover for 10 min and steam. 3. And now heat olive oil (remaining tbsp) in another pot. Add onions & cook (6-8 min) until they give a golden look. Then add garlic & cook for one extra min. add cumin, coriander, turmeric, and cardamom and continue stirring until it is fragrant for about one minute. 4. Add carrots, cauliflower, and beans and cook (2-3 min). Then add the remaining 2/3rd cup of water into the pan, cover it & cook for 7-10 min till vegetables are just tendered. 5. Add the rice to vegetables & stir to blend. Top with cilantro leaves & serve. NUTRITION: Calories: 393 kcal Fat: 7 g Protein: 7 g Carbs: 72 g Fiber: 4 g

158.

Citrus orzo salad

Preparation time: 10 minutes Cooking time: 0 minute Servings: 3 INGREDIENTS Dressing ¼ cup Olive oil Juice of a half lemon Juice & zest of half lime 2 tbsp of grated Parmesan cheese 2 tbsp of fresh chopped oregano ¼ tsp flakes of red pepper Salad 3 cups cooked orzo pasta One diced yellow bell pepper. One diced red bell pepper half chopped small red onion. One diced medium-sized zucchini DIRECTIONS 1. Whisk together the olive oil, lemon juice, lime zest, Parmesan lime juice, cheese, red pepper & oregano, flakes in a large bowl & Set aside. 2. Toss together the orzo, onion, yellow bell pepper, zucchini, and red bell pepper in a bowl. 3. Now toss well to combine along with dressing & serve.

NUTRITION: Calories: 474 kcal Fat: 30 g Protein: 10 g Carbs: 42 g Fiber: 4g

159.

Greek couscous salad

Preparation time: 10 minutes Cooking time: 0 minute Servings: 2 INGREDIENTS ¼ cup of low sodium feta cheese Three cups of cooked couscous. One cup of cherry tomatoes One chopped scallion, green & white parts. One Eng. Diced cucumber. Half a cup of black olives. 2 tbsp of fresh chopped parsley. One tbsp of fresh lemon juice. 2 tbsp of balsamic vinegar DIRECTIONS 1. Mix all the ingredients in a large bowl. 2. Top it with the feta cheese & the salad is ready to serve NUTRITION: Calories: 326 kcal Fat: 10 g Protein: 17 g Carbs: 51 g Fiber: 6g

160.

German braised cabbage

Preparation time: 15-20 min Cooking time: 15 min Servings: 1 INGREDIENTS 1 tbsp of olive oil One-fourth chopped sweet onion. Five cups of shredded red cabbage. One pear, peeled & chopped 3 tbsp of vinegar. Half tsp dry mustard. One tbsp of sugar. Half tsp caraway seeds. DIRECTIONS 1. Heat olive oil on moderate heat in a frying pan. 2. Add cabbage, onion & pear. sauté till tendered for 10 min. 3. Stir together vinegar, caraway seed sugar & mustard in a bowl. 4. Combine cabbage and vinegar mixture and stir. 5. Cover for 5 min. 6. Now Serve hot. NUTRITION: 94 Calories: kcal Fat: 3 g Protein: 2 g Carbs: 15 g Fiber: 3 g

161.

Vibrant carrot soup

Preparation time: 10 minutes Cooking time: 20-25 minutes Servings: 1-2 INGREDIENTS 1 tbsp of olive oil Half chopped onion. 2 tsp of fresh ginger. One tsp of fresh minced garlic 4 cups of water Three chopped carrots. 1 tsp turmeric powder. Half cup of coconut milk One tbsp of fresh chopped cilantro DIRECTIONS 1. Heat the olive oil in a saucepan on medium heat. 2. Sauté onion, garlic & ginger till softened 3 min. 3. Stir in water, carrots & turmeric. Bring a boil & reduce heat and simmer till the carrots are tendered (20 min). 4. Transfer soup in a blender along with coconut milk and pulse until soup becomes smooth. 5. Serve the soup topped with cilantro. NUTRITION: Calories: 113, kcal Fat: 10 g Protein: 2 g Carbs: 8 g Fiber: 2g

162.

Open-faced bagel breakfast sandwich

Preparation time: 10 minutes Cooking time: 10-15 minutes Servings: 2 INGREDIENTS one halved multigrain bagel. Two tbsp divided cream cheese. Two slices of tomato One slice of red onion black pepper One cup of microgreens. DIRECTIONS 1. Light toast bagel in an oven or toaster. 2. Spread one tbsp of cheese on each bagel halves. 3. Top each half with one tomato slice & a couple of onion rings and season with black pepper. 4. Now top each half with a half cup of microgreens. Now it is ready to serve. NUTRITION: Calories: 164, kcal Fat: 6g, Protein: 6g: Carbs: 23g: Fiber: 3g

163.

Black-eyed peas salad

Preparation time: 10-15 minutes Cooking time: 15-20 minutes Servings: 1 INGREDIENTS One and a half cups black-eyed peas. Half tsp of salt. 3/4 cup of chopped bell pepper. Half tsp of freshly ground black pepper. Half cup chopped celery. 1/4 cup of olive oil. 1 tbsp of sugar. One clove of minced garlic. 2 tbsp of vinegar. DIRECTIONS 1. Combine peas, celery, green bell pepper & onion in a bowl and mix. 2. Add oil, salt, sugar, vinegar, garlic, and black pepper in a bowl and mix with a fork. 3. Pour this dressing over vegetables. 4. Mix well. 5. Add hot sauce according to taste. 6. Toss to combine and put for a whole night. 7. The dish is ready to serve.

NUTRITION: Calories: 324 kcal Fat: 11 g Protein: 5 g Carbs: 17 g Fiber: 4 g

164.

Rigatoni with emerald sauce

Preparation time: 10 minutes Cooking time: 20-30 minutes Servings: 2 INGREDIENTS 260 g kale One clove of garlic. 4 oz of olive oil. Twelve ounces of rigatoni. One and a half tbsp of freshly grated parmesan. ¼ tsp of black pepper. DIRECTIONS 1. Remove the stalk from kale leaves. 2. Blanch the leaves into the boiling water along with garlic clove for draining up to 3 min. 3. Take a food processor and put kale & garlic into it & blend to puree. Pour the olive oil in it & process until it becomes smooth. 4. Cook rigatoni according to the direction given in the package. 5. Place pasta into a bowl & add the sauce to it. Mix it well. 6. Divide this into the bowls for serving and add parmesan cheese over it. Top it with black pepper. NUTRITION: Calories: 414, kcal Fat: 30 g Protein: 7g Carbs: 30g Fiber: 2g

165.

Korean mushroom bibimbap

Preparation time: 25 minutes Cooking time: 25-30 minutes Servings: 4 INGREDIENTS BIBIMBAP 1 cup of Japanese rice One and a half tbsp of olive oil Four ounces of thin-sliced oyster mushrooms. 4 ounces of sliced cremini mushrooms Half cucumber peeled and sliced. Coating Spray thin. Four eggs one grated garlic clove. 1 cup spinach. Two tsp of Japanese seaweed. Sriracha sauce (optional) Gochujang paste (optional) 1/4 cup of sprouts, any type (optional) DRESSING 1 ½ tbsp of Japanese low sodium soy sauce. 1 tbsp of sesame oil 1 tbsp of rice vinegar 2 tsp of honey

DIRECTIONS 1. Cook the rice according to the direction given by the package 2. Heat 1 tbsp of olive oil on moderate heat. 3. Sauté mushrooms for 5 min. 4. Lower the heat. Add additional half tbsp olive oil seven cooks for more than 10 minutes. 5. Combine all ingredients for the dressing. 6. Pour 1/2 of dressing over cucumbers in a small bowl. 7. Heat one separate small pan over moderate heat with cooking spray. Now cook the egg according to your wish. 8. Add the garlic & the spinach into mushrooms. Sauté for 2 min till the spinach wilts. Continue stirring 9. pour remaining dressing on the cooked vegetables & mix well. 10.

Divide the rice into four individual serving bowls. Arrange the mushroom mixture, cucumber & sprouts on the rice.

11.

Top every bowl with one cooked egg.

12.

Garnish using Japanese seasoning.

13.

Add a dollop of sriracha sauce for additional flavor. Top with the sprouts.

NUTRITION: Calories:350 kcal Fat:13 g Protein: 10 g Carbs: 47g Fiber: 3g

166. Bulgur wheat salad with pomegranate molasses chicken Preparation time: 15 minutes Cooking time: 10 minutes

Servings: 4 INGREDIENTS One small red onion, thinly sliced 100 g feta, crumbled 2 tbsp mint, thinly shredded 2 x 250 g bulgur wheat, chickpeas, and quinoa 2½ tbsp pomegranate molasses 40 g chopped pistachios 460 g chicken breasts 1 tsp sunflower oil 50 g pomegranate seeds

DIRECTIONS 1. Preheat oven to 400 F. Take an ovenproof frying pan and heat the oil in it over medium heat. Season the chicken breasts with spices and fry them for 2-3 minutes on both sides in the pan. 2. Retract the pan off the fire and sprinkle 11⁄2 tablespoons of pomegranate molasses with the chicken. Transfer to oven and cook until the mixture is fully cooked, for about 8 minutes or. Take out of the oven and allow for a couple of minutes to rest. 3. Meanwhile, following the DIRECTIONS on the box, cook the grains. Mix with the feta, mint, red onion, and pomegranate seeds.

4. Divide the mixture of grains into four serving plates. Cut the chicken and the leftover pomegranate molasses, pass to the dishes, and drizzle. To toast, cover with pistachios. NUTRITION: Calories: 198 kcal Fat: 17 g Protein: 44.5 g Carbs: 7.8 g Fiber: 7.8 g

167.

Broccoli and Capsicum Pasta Salad

Preparation time: 8 hours 30 minutes Cooking time: 20 minutes Servings: 6 INGREDIENTS 350 g broccoli florets 280 g radiator pasta 175 g yellow or red grape tomatoes One yellow zucchini, thinly sliced One red onion, chopped One large sliced red capsicum

Dressing 20 g chopped fresh parsley 80 ml of olive oil 150 ml cider vinegar 2 tbsp chopped fresh dill pepper to taste DIRECTIONS 1. Put out a big iced water cup. Over a high flame, put a big saucepan of water to a boil. In a broad metal sieve, placed the broccoli, red capsicum, onion, and zucchini. Immerse and blanch in the pool for about 2 minutes or before the shades brighten. Drain and lift, then dive into the cold sea. 2. In a saucepan of boiling water, cook the pasta according to the package DIRECTIONS. Drain and position in a large bowl for serving. Wash the vegetables and add them and also the tomatoes to the pasta.

3. lace the vinegar, oil, dill, parsley, and pepper in a container with a tightfitting lid to make the seasoning, and shake until fully mixed. To coat, pour on the salad and toss gently. For at least 8 hours or overnight, cover and refrigerate. Until serving, toss again. NUTRITION: Calories: 270 kcal Fat: 11 g Protein: 22 g Carbs: 34 g Fiber: 2g

168.

Sesame Salad Dressing

Preparation time: 3 minutes Cooking time: 3 minutes Servings: 1 INGREDIENTS 1/4 cup olive oil 1/4 cup soy sauce 1/4 cup white vinegar 1 1/2 tbsp honey 2 tbsp toasted sesame oil

DIRECTIONS 1. In a container, put the ingredients and shake until the sugar dissolves. Change saltiness with the salt and sugar with sweetness to taste. 2. Leave it in the fridge for up to 3 weeks (to be safe). Take to room temperature and shake well before use. 3. For 3 to 4 cups of chopped cabbage or leafy greens, the side salad for four persons, a single serving dish is enough. NUTRITION: Calories: 52 kcal Fat: 5.8 g Protein: 0.2 g Carbs: 1.4 g Fiber: 1 g

169.

Zucchini salad with pomegranate dressing

Preparation time: 8 minutes Cooking time: 15 minutes Servings: 6 INGREDIENTS One bunch of chives One pomegranate 1 tbsp pomegranate molasses 1⁄2 orange juice 1⁄4 cup mint leaf 120 g feta cheese 2 Lebanese cucumbers 2 tbsp currants 2 tbsp olive oil Three zucchinis salt and pepper DIRECTIONS 1. Clean the zucchini, then cucumber and slice the cucumber and cut it into ribbons using a peeler. And the same thing about your zucchini. Put the cucumber in the fridge. 2. Chop chives into 2cm chunks and chop mint loosely. 3. Make an orange Juice and combine with olive oil, a touch of pepper and salt, and 1 tbsp of pomegranate molasses to make the dressing. Whisk to blend.

4. Toss the cucumber and zucchini into the dressing and apply the sliced herbs to prepare the salad. 5. Add flowers and finish with the crumbled feta cheese. 6. Slice the pomegranate into half and touch the skin's back with the dessert spoon to scatter the seeds over the salad. 7. Now Serve. NUTRITION: Calories: 177.7 kcal Fat: 9.8 g Protein: 5.7 g Carbs: 20 g Fiber: 3.9 g

170.

Mediterranean Grain Salad

Preparation time: 5 minutes Cooking time: 35 minutes Servings: 1 INGREDIENTS Coarse salt to taste Black pepper 2 tsp olive oil 1/2 minced small shallot 1/2 cup parsley, chopped 1 tbsp red wine vinegar 1 oz goat cheese, crumbled 1 cup grape tomatoes, halved DIRECTIONS 1. Combine the bulgur with 1/4 tsp salt and 1 cup of boiling water in a heatproof dish. Cover, and let rest for about 30 minutes, before tender but somewhat chewy. 2. Drain the bulgur and press to extract liquid in the fine-mesh sieve; return to the bowl. Add the onions, parsley, vinegar, shallot, and oil. Then season with pepper and salt, and toss. 3. Top with cheese. NUTRITION: Calories:303 kcal Fat: 21g Protein: 10g Carbs: 21g Fiber: 4g

171.

Macadamia Nut Dressing

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 INGREDIENTS ¼ tsp onion powder ½ tsp pepper 1 cup Cashew Milk 1 cup Macadamia Nuts 1 tbsp chives, chopped 1 tbsp lemon juice 1 tsp apple cider vinegar 1 tsp garlic powder 1 tsp salt 2 tbsp parsley

DIRECTIONS 1. A high-powered mixer and places all the ingredients (other than green onions and chives, and parsley). Start at low and bring it up to high speed steadily until the ingredients are fully blended. If you want a thinner consistency, add more Homemade Cashew Milk from Nature's Eats. 2. Add now the diced chives and parsley, then blend until smooth. 3. Now serve promptly or store it in the refrigerator in an air-tight bag. NUTRITION: Calories: 302 kcal Fat: 26 g Protein: 8 g Carbs: 19 g Fiber: 6.3 g

172.

Vinaigrette Dressing

Preparation time: 5 minutes Cooking time: 5 minutes Servings: 1 INGREDIENTS black pepper, to taste 3 tbsp vinegar Two cloves garlic, minced 1 tbsp honey 1 tbsp Dijon mustard ½ cup olive oil ¼ tsp salt

DIRECTIONS 1. Combine all the ingredients in a liquid mixing cup. With a small spoon or a fork, stir well till ingredients are thoroughly mixed together. 2. Now taste, and customize as needed. Thin it out with a little more olive oil if the mixture becomes too acidic, or balance the flavors with a bit more maple, honey, or syrup. Add a pinch of salt if the mixture is a bit blah. If the zing is not enough, apply a teaspoon of vinegar. 4. Serve instantly, or for potential use, cover, and refrigerate. For 7 to 10 days, the homemade vinaigrette lasts well. If the vinaigrette solidifies in the fridge somewhat, don't think about it. It helps to do this with real olive oil. Simply let it for 5 to 10 minutes at room temperature or microwave very quickly (approximately 20 secs) to liquefy that olive oil again. Now serve. NUTRITION: Calories: 183 kcal Fat: 19.1 g Protein: 0.4 g Carbs: 4.3 g Fiber: 0.2 g

173.

Steamed Broccoli Salad

Preparation time: 10 minutes Cooking time: 1 minute Servings: 4-5 INGREDIENTS 1 tbsp red wine vinegar 1/3 cup olive oil 1/4 tsp black pepper 1/4 tsp red pepper flakes 2 tsp cumin seeds 2 tsp sesame oil, roasted 3/4 tsp salt Four minced garlic cloves 1lb broccoli florets

DIRECTIONS 1. Cook raw broccoli: In the red wine vinegar, toss broccoli with salt and pepper. "Set aside for 10 minutes, the broccoli will be pickled gently, almost "ceviche. 2. Garlic, seasoning, and oil mix: Melt the oil over medium heat in a small skillet. Cumin seeds, garlic, and flakes of red pepper are added. Cook until the garlic is bright golden, stirring. 3. Broccoli toss: Dump the oil mix over the broccoli immediately. Using the rubber spatula to clean up the oil from all the bowl sides, throw very well. 5. Marinate: Leave to marinate for at least 1 hour, or refrigerate for 48 hours (it gets better over time). 6. For the best taste, serve at room temperature, not cold!

NUTRITION: Calories: 18 kcal Fat: 17 g Protein: 3 g Carbs: 8 g Fiber: 3 g

174.

Pomegranate Feta Salad

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 3 INGREDIENTS 10 oz mixed baby greens One pomegranate 8 oz crumbled feta cheese 1/2 cup pecans 1/4 cup granulated sugar 1/4 red onion, sliced

Dressing salt to taste pepper to taste 3 tbsp red wine vinegar 3 tbsp olive oil 1 tsp Dijon mustard One lemon, zested and juiced

DIRECTIONS 1. Pour the sugar into a small skillet to form the candied pecans and pour pecans on top. Then cook until the sugar melts and gives a caramel color, stirring continuously over medium heat to not burn nuts and sugar. Have patience! The sugar takes a while to begin to melt. 2. When the sugar turns, keep stirring to cover the pecans with a caramel color coat. To cool, spill pecans on the greased wax paper/aluminum foil. Split them into pieces until the pecans are cooled.

3. Place (in a large mixing bowl) the lettuce, red onion, pomegranate seeds, pecan pieces, feta cheese, and set aside. 4. In a separate cup, mix the lemon zest, Dijon mustard, olive oil, vinegar, lemon juice, salt, and pepper. Pour the salad over and toss to cover it. Immediately serve now. NUTRITION: Calories: 147 kcal Fat: 7 g Protein: 3 g Carbs: 22 g Fiber: 3 g

175.

Grated beetroot & carrot salad

Preparation time: 15 minutes Cooking time: 0 minute Servings: 4 INGREDIENTS One pinch of salt Pinch of cayenne 2 tsp honey 2 tbsp sliced mint leaves 2 tbsp lemon juice 2 cups of grated carrots (from about three carrots) 1/4 tsp ground cumin 1/4 tsp cinnamon 1/2 teaspoon paprika 1/2 cup golden raisins 1 cup of grated beets

DIRECTIONS 1. Drain the beetroot, mix with the carrots and raisins, and put the sliced carrots in the medium serving dish. 2. Put the grated beets in a sieve and rinse with cold water briefly. Drain away some of that extra beet juice that will make the entire salad beet red otherwise. Pat with a paper towel to rinse and add the carrots to the bowl for them. Add some raisins. Stir to mix softly. 3. Render the dressing: Mix the paprika, cinnamon, cumin, salt, and cayenne in a small cup. Then add the honey and lemon juice and mix until smooth.

4. Garnish with carrots and beets and let stay for an hour: scatter over the carrots & beets and fold softly until the carrots & beets are finely covered, either cooled or at the room temperature, for an hour before eating, so that the dressing can seep into the beets and carrots. 5. Before eating, stir in sliced mint: Stir in a few teaspoons of sliced new mint leaves just before serving. Garnish the new mint with it. NUTRITION: Calories: 344 kcal Fat: 20 g Protein: 10.3 g Carbs: 34.7 g Fiber: 8 g

176.

Roasted vegetable lentil salad

Preparation time: 10 minutes Cooking time: 35 minutes Servings: 4 INGREDIENTS salt and pepper Four carrots, chopped 4 tbsp hemp seeds Two zucchinis, chopped 2 tbsp honey 2 tbsp balsamic vinegar 2 1/4 cups vegetable broth One white onion, sliced One sweet potato, cubed 1 tbsp rosemary 1 tbsp thyme 1 cup brown lentils

DIRECTIONS 1. Preheat the oven to 425°F. 2. Chop all the vegetables and scatter them in a single layer over the baking trays. Depending upon the scale, you can require 2 or 3 trays. Drizzle them in a large bowl with 1 tsp of olive oil (add all the sliced vegetables to a large bowl if it's simpler, toss with oil and spices, and then add to the bowls) and sprinkle with rosemary and thyme. Also, apply a touch of salt and pepper. Using the palms until they're well-coated and blend them all. 3. For 35-40 minutes, roast the vegetables in the oven until soft and browned.

4. On the stovetop, boil the broth or water, add the lentils, and then cover and minimize the heat to a medium simmer. Cook until the lentils are soft, for 20-25 minutes. 5. Add everything to a big bowl and then toss with the maple syrup, balsamic vinegar, and hemp seeds until the lentils and veggies are cooked, or split the lentils, hemp seeds, and roasted vegetables between the four bowls or containers, then blend the maple syrup and balsamic vinegar in a small dish together and drizzle on each serving.

If

necessary, season with pepper and salt and serve right away. NUTRITION: Calories: 417 kcal Fat: 6 g Protein: 19 g Carbs: 76 g Fiber: 13 g

177.

Pomegranate Molasses Chicken with Bulgur Salad

Preparation time: 15 minutes Cooking time: 15 minutes Servings: 4 INGREDIENTS One tablespoon vegetable oil ¼ cup pomegranate seeds 1/3 cup chopped, roasted pistachios, unsalted ½ cup mint chopped ½ cup dried currants ¾ cup chopped parsley 1 cup quick-cooking bulgur One serrano Chile, thinly sliced Two garlic cloves, thinly sliced 2 pounds skinless, boneless chicken thighs Two tablespoons olive oil Four tablespoons pomegranate molasses*, divided Kosher salt and freshly ground black pepper DIRECTIONS 1. Put 3 tbsp ginger, chili peppers in the chicken. 2. A medium bowl of pomegranate molasses; season with pepper and salt. Cover and leave for a minimum of 2 hours to relax. 3. Cook bulgur as per box instructions. On a baking sheet, drain and spread out, let cool.

4. Combine the bulgur, currants, olive oil, pistachios, 3⁄4 cup of parsley, 1⁄2 cup of mint, and 1 tbsp. Stir in a big bowl of pomegranate molasses; season with pepper and salt. 5. Heat the oil in a big, medium skillet. Take chicken from the marinade and cook till golden brown, operating in 2 batches, around 4 minutes each side (turn down the heat if necessary). NUTRITION: Calories: 521 kcal Fat: 20 g Protein: 25 g Carbs: 63 g Fiber: 9g

178.

Herbed Quinoa and Pomegranate Salad

Preparation time: 20 minutes Cooking time: 40 minutes Servings: 8 INGREDIENTS Salad 1/3 cup chopped fresh mint leaves 1/3 cup chopped fresh parsley leaves 1/3 cup dried cranberries or raisins 1/3 cup fresh pomegranate arils 1/3 cup slivered almonds 1/3 cup sliced Kalamata olives 1 cup quinoa

Dressing Several twists of black pepper ¼ teaspoon salt ¼ teaspoon ground cinnamon ¼ cup olive oil ¼ cup lemon juice

DIRECTIONS 1. To cook quinoa: First of all, rinse the quinoa for a minute or two under running water in a fine mesh colander. Merge the washed quinoa and 2 cups of water in a medium-sized bath. Bring the mixture to a boil, then cover the pan. Cook for about 15 minutes. Remove the quinoa from the heat and let it stay for 5 minutes, already wrapped. Uncover the pot, skim off any extra water, and use a fork to fluff the quinoa. Set it to cool aside.

2. To toast almonds: Heat the almonds on medium-low heat in a small skillet, constantly stirring, until fragrant and becoming golden on the edges. Let them not be charred! To cool, move the toasted almonds to a serving dish. 3. Mix the olive oil, salt, cinnamon, lemon juice, and frequent ground black pepper to make the dressing. 4. Final assembly: mix the quinoa, minced mint, and parsley, cranberries, pomegranate, and olives or cheese in your serving bowl in addition to almonds. Drizzle the salad with the dressing and toss to cover. If required, taste and blend in extra salt, pepper, and olive oil. Serve instantly or refrigerate until later. NUTRITION: Calories: 427 kcal Fat: 25.4 g Protein: 8.7 g Carbs: 45 g Fiber: 6.5 g

179.

Salad Niçoise

Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 INGREDIENTS salt and pepper to taste 8 cups mixed greens Seven red potatoes, unpeeled Three tomatoes, cubed Two red peppers, roasted and sliced Two boiled eggs, sliced 2 tbsp capers 2 tbsp canola oil 1/2 lb haricots vent 1/2 cup black olives 1 lb tuna

Vinaigrette dressing salt and pepper to taste 3 tbsp white wine vinegar 2 tsp Dijon mustard 1/3 cup olive oil 1/2 shallot, minced 1/2 tsp sugar 1 tbsp lemon juice

DIRECTIONS 1. Spray both sides with pepper and salt to cook the tuna.

2. Heat oil, preferably cast iron, in a large skillet over high heat. Add the tuna when the oil becomes very hot and mildly smoky. Sear for 2 minutes. On the one hand, flip the tuna and sear for around 1 min. Remove from the skillet and leave to rest on a cutting board. 3. In a big pot, add the potatoes and cover them with water. Add on a pair of teaspoons of salt. Carry to a boil, and simmer until the potatoes become cooked through, for about 15 minutes. Bring another container of water to a boil, add the green beans, turn off the heat, and rest for 2 minutes. Drain and coat the vegetables with cold water. Dry Pat. 4. To a platter or big shallow dish, add the greens. Thinly slice the salmon. Set the fish, potatoes, green beans, olives, capers, and tomatoes in rows. 5. Whisk together the lemon juice, vinegar, shallots, mustard, and garlic to make the vinaigrette. With salt and pepper, season. Whisk in the olive oil gently, in a thin stream, until emulsified. 6. Drizzle over the salad with the dressing and eat. NUTRITION: Calories: 423 kcal Fat: 21 g Protein: 28 g Carbs: 22 g Fiber: 10 g

180.

Roasted sweet potato and black bean salad

Preparation time: 10 minutes Cooking time: 40 minutes Servings: 4 INGREDIENTS 1 cup cooked black beans One clove garlic, minced 1 lb sweet potatoes One small red Onion 1/2 cup cilantro 1/2 tsp chili powder 1/4 cup pepitas 1/4 tsp salt 3 tbsp olive oil, divided Juice and zest from 1 lime

DIRECTIONS 1. Preheat the oven to 400 degrees F. Peel the sweet potatoes, cut them into 1/4-inch pieces, and put them on a tray of sheets. 2. Chop the onion and add it to the tray into 1/4-inch bits. Drizzle on top of 1 tablespoon olive oil and add 1/4 teaspoon salt. 3. Mix until the sweet potatoes are fully coated. Spread out into a single layer and cook for 35 to 40 minutes before the sweet potatoes are soft and start browning. 4. Combine the remaining two teaspoons of olive oil in a container with lime juice, one teaspoon of lime zest, chili powder, and minced garlic when roasting the sweet potatoes. Just shake good.

5. When the sweet potatoes are full, move them to a dish. Using the black beans, cilantro, and pepitas to throw in. Drizzle and toss with the dressing before the salad is mixed. With the sweet potatoes still soft, this is best done. NUTRITION: Calories: 303 kcal Fat: 14.5 g Protein: 8.5 g Carbs: 15 g Fiber: 8.6 g

181.

Cannellini Bean Soup

Preparation time: 5 minutes Cooking time: 20 minutes Servings: 4 INGREDIENTS Two sliced potatoes 2 cups vegetable broth Two cans of cannellini beans 1-2 diced garlic cloves 1/8 tsp black pepper 1/3 cup white wine 1/2 tsp paprika 1/2 tsp salt 1 tbsp tomato paste 1 tbsp olive oil One sprig rosemary One diced onion One diced carrot 1 cup spinach One diced celery stalk

DIRECTIONS 1. Heat the olive oil over medium heat in a big kettle. Add the diced celery, carrot, and onion until the oil shimmers. Cook for about 5 minutes, stirring regularly until the onion is soft and turns translucent. 2. Add the potatoes, tomato paste, beans, garlic, rosemary (whatever is better for you, the whole sprig, sliced, or dried), and paprika. (if you use

it). (if you use it). (if you use it). (if you use it). (if you use it). (if you use it). Cook for about 1 minute, stirring constantly. 3. Pour in the wine, mix well, and let it boil for another minute until it has evaporated. 4. Then include frozen spinach in the vegetables' broth and a pleasant pinch of salt & pepper. Boost the heat, boil the mixture, gently cover the kettle, and reduce the heat and simmer for 15 minutes. 5. Remove the pot from the heat until the potatoes are soft and the soup is dense and fluffy, then remove the rosemary sprig*. Taste and season with pepper and salt. Based on the vegetable broth or your preferences, you can need more salt. 7. Break into cups, drizzle with extra virgin olive oil or olive oil, and add more ground black pepper as you prefer. Serve with the crusty wholegrain bread, and add fresh parmesan cheese for extra spice if you do not keep it vegan. Enjoy! Enjoy! NUTRITION: Calories: 350 kcal Fat: 1 g Protein: 19 g Carbs: 57 g Fiber: 13 g

182.

Garlic, sweet potato, and chickpea soup

Preparation time: 10 minutes Cooking time: 30 minutes Servings: 4-6 INGREDIENTS lemon juice Eight cloves garlic, sliced 400 g chickpeas 350 g cooked sweet potato 30 g olive oil 2 tsp ground turmeric 2 tsp dried thyme 1 tsp salt One chopped onion ½ tsp cayenne pepper DIRECTIONS 1. In a big saucepan with water, place the garlic, olive oil, and onions: this produces more steam to rapidly tender the garlic. Then bring the fire to a boil and simmer for five min until the water evaporates and the garlic is very tender. 2. Add the sweet potatoes, salt, thyme, turmeric, chickpeas, cayenne, and 800 ml of water, and bring to a boil until the sweet potatoes have further softened. Remove from the sun and slightly cool off. 3. In a mixer, puree the mixture until creamy. If necessary, return to the pan, change the consistency with additional water, and then heat it until it

boils. Divide between 4 and 6 bowls and apply a drizzle of lemon juice and a few shreds of black pepper to each bowl. NUTRITION: Calories: 407 kcal Fat: 11 g Protein: 13.4 g Carbs: 41 g Fiber: 9.7 g

183.

Kumara, coconut, and lemongrass soup

Preparation time: 10 minutes Cooking time: 25 minutes Servings: 6 INGREDIENTS One chopper White onion 5 cups of Vegetable Stock Thai Basil - for garnish 2 lb chopped Sweet Potatoes 2 tbsp Olive Oil 2 Lemongrass Stalks 2 Kaffir Lime Leaves ½ tsp chopped ginger ½ tbsp Chopped garlic ½ cup Coconut Milk Four chopped Celery Stalks

DIRECTIONS 1. On a moderate flame, heat the olive oil. Sweat until the onion is transparent, the chopped onion, ginger, lemongrass, garlic, lime leaves, and celery. 2. Add in the vegetable supply and sweet potatoes. Carry to a boil, reduce the heat until it is cooked and then simmer cover for around 25 min or until the sweet potatoes are softened. 3. Now give a minute for the soup to cool off. Please cut the lime leaves and the lemongrass before you mix it into a smooth broth. Move all the ingredients carefully into your blender or cream the soup with a handheld blender.

4. Put the soup back in a clean dish, reheat, and add the milk from the coconut. Taste the broth and season with white pepper and some salt, if possible. 5. Reheat the soup before eating, put it in bowls, and spread some Thai basil on top. NUTRITION: Calories: 324 kcal Fat: 11 g Protein: 3 g Carbs: 49 g Fiber: 8 g

184.

Moroccan Chickpea Soup

Preparation time: 15 minutes Cooking time: 30 minutes Servings: 3 INGREDIENTS coriander sprigs 500 ml of vegetable stock 40 g seed mix, roasted 410 g tin chickpeas 400 g chopped tomatoes 1 tsp cumin seeds 1 tbsp olive oil One chopped red pepper One chopped onion One crushed garlic clove One chopped carrot

DIRECTIONS 1. Heat the oil over medium heat in a saucepan, then add the seeds of onion, carrot, garlic, pepper, and cumin and fry for around 5 minutes. Stir in the stock and the tomatoes, and cook for 5 minutes. 2. Using a hand blender to purée the onions, stir in chickpeas, and heat them for 2 minutes. 3. Adorn with coriander/beans. With bread, serve. NUTRITION: Calories: 524 kcal Fat: 13.3 g Protein: 15.8 g Carbs: 38.5 g Fiber: 14 g

185.

Creamy and rich Spicy Pumpkin

Preparation time: 5 minutes Cooking time: 25 minutes Servings: 1/4 INGREDIENTS 1 cup milk 15 oz pumpkin puree One clove garlic, minced One onion, chopped 1/2 tsp Cajun seasoning 1/4 tbsp heavy cream 1/4 tsp crushed red pepper 2 1/2 cups chicken broth 2 tbsp brown sugar 2 tbsp butter Pepitas, for serving Pinch of cayenne pepper

DIRECTIONS 1. Over the medium-high heat, heat the butter in the big saucepan either in a Dutch oven. 2. Add the onion and simmer for about 4 minutes, constantly stirring, until tender. Apply the garlic and then cook for an extra thirty seconds. Apply the Cajun, cayenne pepper, and red pepper. Season and steam for another 30 seconds. 3. Add a pumpkin puree and broth with the chicken. Until smooth, stir. Bring to boil, then simmer for 10-15 mins and reduce the heat.

4. Move the soup to a mixer or food processor, in batches. Tightly cover and mix until smooth. Set the soup back in the dish. 5. Add brown sugar and whisk until melted, when the heat is low. Add in the milk gently, and stir constantly. Taste, then change the taste of the seasonings. 6. If required, finish each serving with tablespoons of cream and pepitas. NUTRITION: Calories: 168 kcal Fat: 7 g Protein: 6 g Carbs: 16 g Fiber: 1 g

186.

Ribollita

Preparation time: 15 minutes Cooking time: 25 minutes Servings: 10 INGREDIENTS 1 1/2 tsp salt 14 oz crushed tomatoes One red onion, chopped 1 lb chopped cavolo nero 1/2 lb loaf of bread Two chopped carrots Three cloves garlic, chopped 3 tbsp olive oil Four celery stalks, chopped 4 cups white beans, cooked chopped black olives 1/2 tsp red pepper flakes zest of one lemon

DIRECTIONS 1. Mix the olive oil, garlic, carrot, celery, and red onion in the largest dense pot over medium heat. Sweat the vegetables for 10 -15 minutes, but stop further browning. Add the tomatoes and flakes of red pepper and cook for another ten minutes, long enough to make the tomatoes thicken a little. Add the cavolo nero, and 8 cups of water, 3 cups of beans, per 2 liters. Bring it to a boil, reduce the heat and cook for around 15 minutes until the greens are tender.

2. Meanwhile, with a generous splash of water, mash or puree the remaining beans - till smooth. Tear the bread into chunks. Add the bread and the beans to the soup. Simmer, stirring regularly, for 20 minutes or so, before the bread disintegrates and the soup becomes thick. Add the salt, taste and if appropriate, add more. Stir in the zest of the lemon. 3. Serve instantly, or cool overnight and refrigerate. With a bit of olive oil and some chopped olives, finish each serving. NUTRITION: Calories: 229 kcal Fat: 5 g Protein: 5 g Carbs: 4 g Fiber: 6 g

187.

Broccoli soup

Preparation time: 10 minutes Cooking time: 25 minutes Servings: 6 INGREDIENTS One onion, chopped One stalk celery, chopped 2 cups of milk 3 cups chicken broth 3 tbsp all-purpose flour 5 tbsp butter, divided 8 cups broccoli florets black pepper to taste

DIRECTIONS 1. In a medium-sized stock container, heat two tablespoons of butter and sauté the celery and onion until tender. Add the broccoli and broth, then cover for 10 minutes and simmer. 2. In a mixer, pour the broth, filling the pitcher but no more than halfway full. With the folded kitchen towel, keep the blender's lid down and start the blender carefully, using a few short pulses to transfer the soup before leaving it to puree. Purée until smooth and dump into a clean pot in batches. Alternately, right in the frying pot, you should use a stick blender to puree the broth. 3. Melt three tablespoons of butter over medium heat in a shallow saucepan, whisk in the flour and add the cream. Stir until bubbly and thick, and apply to the broth. Season and eat with pepper.

NUTRITION: Calories: 207 kcal Fat: 12 g Protein: 9.2 g Carbs: 17 g Fiber: 3.6 g

188.

Mushroom soup

Preparation time: 5 minutes Cooking time: 45 minutes Servings: 6 INGREDIENTS Salt to taste Black pepper to taste Six sprigs thyme 4 cups chicken stock 3 tbsp olive oil /4 cup whipping cream

1

/4 cup Cognac

1

/4 cup chopped chives

1

/2 cup minced shallot

1

One sprig rosemary 1 lb mixed mushrooms 1 lb cremini mushrooms

DIRECTIONS 1. Chop the mushroom stems roughly and let them simmer and covered for about an hour in the chicken broth. 2. In a large skillet, heat the oil and sauté each shallot until they are transparent. Lightly add the spices, salt, and pepper. 3. Chop the mushroom caps beautifully and precisely into the 1/2-inch dice. Add them as they are sliced into the shallots. Keep the heat very low until the mushroom fluid is released and then reabsorbed, and cook

gently. Shake the cup so that they do not stick. Remove the rosemary and thyme. 4. Turn the heat up, then add the Cognac. Flame it up if you just feel like Chef-y. Cook down the mushroom cap or shallot mixture until wellreduced and begin to turn the edges a bit golden. 5. Strain the fungus from the broth of the chicken. 6. To the filtered broth, apply the wonderful shallot mixture and mushroom cap and heat it gently. 7. Swirl in and serve the cream and chives. Or serve, if you like to get fancy, in tiny sipping bowls topped with chives and softly whipped cream. NUTRITION: Calories: 97 kcal Fat: 4 g Protein: 9 g Carbs: 6 g Fiber: 3 g

189.

Chickpea & Pomegranate Dip

Preparation time: 10 minutes Cooking time: 0 minute Servings: 5 INGREDIENTS 3 tbsp pomegranate molasses 2 tbsp chopped mint 2 tbsp chopped coriander 12 oz chickpeas 1/4 cup minced red Onion 1/4 cup crumbled feta cheese 1/2 tsp salt 1/2 tsp hot pepper flakes 1/2 cup olive oil One clove garlic minced 1 tsp ground cumin

DIRECTIONS 1. Put pulse chickpeas, pomegranate molasses, oil, all but one teaspoon (about 5 mL) both of the mint & coriander along with cumin, salt, and pepper flakes together in the food processor until mixed, but still a little bit chunky. 2. Onion pulse; whisk in garlic. Scrap the serving bowl into it. (Makeahead: Up to 24 hours to cover and refrigerate.) Dust with feta and leftover mint and coriander. NUTRITION: Calories: 62 kcal Fat: 3 g Protein: 1 g Carbs: 6 g Fiber: 1 g

190.

Guacamole

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 INGREDIENTS ½ cup diced Onion One lime, juiced One pinch of cayenne pepper 1 tsp minced garlic 1 tsp salt 2 Roma tomatoes, diced Three mashed avocados 3 tbsp chopped cilantro

DIRECTIONS 1. Mash the avocados along with lime juice and salt in a medium cup. 2. Combine the cilantro, tomato, onion, and garlic. Stir in the pepper with cayenne. For the best taste, refrigerate for 1 hour or serve it immediately. NUTRITION: Calories: 261.5 kcal Fat: 22.2 g Protein: 3.7 g Carbs:18 g Fiber: 11.4 g

191.

Mushroom & Cardamom, Squash Soup

Preparation time: 8 minutes Cooking time: 30 minutes Servings: 3 INGREDIENTS 1 tsp ginger One leek 1 tsp Celtic sea salt 125 ml of coconut cream 200 g mushrooms 250 ml passata 300 ml of water 350g of peeled squash Four cardamom pods 1 cup herbs Dash of coconut oil

DIRECTIONS 1. In a bowl, sugar, milk, salt, ginger, and past, cardamom into a squash. Cook and for 15 minutes. 2. Blend the mixture. 3. Sauté mushrooms in heated oil for five minutes. 4. Serve in serving dish by making layers and serve. NUTRITION: Calories: 189 kcal Fat: 18.8 g Protein: 3.6 g Carbs: 4.7 g Fiber: 1.6 g

192.

Pomegranate Avocado Salsa

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 6 INGREDIENTS 1/3 cup red onion diced 1/3 cup chopped cilantro Two pomegranates sliced One jalapeno chopped One avocado Juice of 1 lime 1 tsp sea salt

DIRECTIONS 1. Mix all the ingredients and serve. NUTRITION: Calories: 136 kcal Fat: 6 g Protein: 2 g Carbs: 21 g Fiber: 6 g

193.

White Bean Bruschetta

Preparation time: 5 minutes Cooking time: 10minutes Servings: 6 INGREDIENTS 1 -2 clove garlic sliced 1 cup cannellini beans, cooked ½ tsp red pepper flakes 2 tbsp balsamic vinegar 2 tbsp olive oil 2 tbsp basil leaves 6 slices Italian bread garlic Salt to taste Pepper to taste DIRECTIONS 2. Mix all the items in a jar except bread. 3. Toast the bread and spread the mixture, and serve. NUTRITION: Calories: 137 kcal Fat: 5.5 g Protein: 4.1 g Carbs: 17.3 g Fiber: 2.8 g

194.

Baked Fish Fillets

Preparation time: 10 minutes Cooking time: 20 minutes Servings: 6 INGREDIENTS 2 tbsp lemon juice 2 lb mackerel fillets 1 tsp salt 1 tbsp vegetable oil ¼ cup butter, melted ⅛ tsp paprika ⅛ tsp black pepper

DIRECTIONS 1. Mix all the items in a bowl except fillets. 2. Coat fillets with the mixture and bake in a preheated oven at 350 degrees for 25 minutes. NUTRITION: Calories: 399 kcal Fat: 31 g Protein: 28.8 g Carbs: 0.5 g Fiber: 0 g

195.

Black Bean-Salmon Stir-Fry

Preparation time: 5 minutes Cooking time: 20 minutes Servings: 4 INGREDIENTS 2 tsp cornstarch 2 tbsp rice vinegar 2 tbsp sauce black bean garlic 12 oz mung bean sprouts 1 tbsp canola oil 1 tbsp rice wine 1 lb salmon One pinch of red pepper 1 cup diced scallions ¼ cup of water

DIRECTIONS 1. Mix all the ingredients except salmon and set aside. The sauce is ready. 2. Cook salmon in heated oil for three minutes from each side. 3. Add the sauce to salmon and cook for a minute. 4. Mix in scallions and beans and cook for five minutes. NUTRITION: Calories: 330 kcal Fat: 19.4 g Protein: 26.7 g Carbs: 11.8 g Fiber: 2.7 g

196.

Michael Symon's Grilled Salmon and Zucchini Salad

Preparation time: 8 minutes Cooking time: 8 minutes Servings: 4 INGREDIENTS ¼ cup chopped fresh dill ¼ cup sliced almonds, toasted ½ tsp black pepper, divided ¾ tsp kosher salt, divided One lemon 3 cups sliced zucchini 3 tbsp olive oil, divided 24 oz salmon fillets

DIRECTIONS 1. Coat fillets with salt, pepper, and oil and grill over a preheated grill for five minutes for each side. Transfer in a plate. 2. Mix all the remaining ingredients and pour over fillets. NUTRITION: Calories: 379 kcal Fat: 22.7 g Protein: 38.2 g Carbs: 4.8 g Fiber: 1.6 g

197.

Grilled Salmon with Mustard & Herbs

Preparation time: 5 minutes Cooking time: 40 minutes Servings: 4 INGREDIENTS ¼ tsp salt One clove garlic 1 lb salmon 1 tbsp Dijon mustard Two lemons sliced 30 sprigs mixed herbs

DIRECTIONS 1. Arrange a layer of lemon followed by herbs on a baking tray. 2. Mix garlic with salt and coat over salmon. 3. Place the salmon on herbs. 4. Place the pan in the grill and cook for 25 minutes. NUTRITION: Calories: 138 kcal Fat: 4.2 g Protein: 22.7 g Carbs: 1.1 g Fiber: 0.1 g

198.

Herb-Baked Fish Fillets

Preparation time: 15 minutes Cooking time: 15 minutes Servings: 4 INGREDIENTS Kosher salt to taste Black pepper to taste 2 tbsp butter 1/4 tsp dried thyme 1/4 cup corn flakes 1/4 cup chopped Onion 1/2 tsp dried tarragon 1 tsp chopped parsley 1 tbsp melted butter 1 lb fish fillets One clove garlic (minced)

DIRECTIONS 1. Sauté garlic, onions, thyme, and tarragon in heated butter for two minutes. 2. Transfer the mixture over fish fillets. 3. Lightly sauté corn in butter and sprinkle salt and pepper to make cornflake crumbs. 4. Bake the fillets in a preheated oven at 450 degrees for 15 minutes. 5. Serve and enjoy it. NUTRITION: Calories: 225 kcal Fat: 7 g Protein: 9 g Carbs: 34 g Fiber: 8 g

199.

Japanese Salmon & Soba Noodle Salad

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 INGREDIENTS 1 1/2 tbsp rice vinegar 1 tsp soy sauce 2 tbsp canola oil 2 tsp sesame oil 200 g snow peas sliced 250 g soba noodles Three salmon fillets Four green onions sliced 60 g baby spinach leaves

DIRECTIONS 1. Bake the fillets wrapped in foil in a preheated oven at 180 degrees for five minutes. 2. Cook peas in boiling water for two minutes and drain them. 3. Now cook noodles in the same water for five minutes. 4. Now mix everything in a bowl and serve. NUTRITION: Calories: 958 kcal Fat: 27 g Protein: 38 g Carbs: 2 g Fiber: 5g

200.

Lemony Lentil Salad with Salmon

Preparation time: 5 minutes Cooking time: 30 minutes Servings: 6 INGREDIENTS 2 tsp Dijon mustard 14 oz salmon 30 oz lentils, rinsed One diced red bell pepper One pepper to taste 1 cup diced seedless cucumber ½ cup chopped red onion 1/3 cup lemon juice 1/3 cup olive oil 1/3 cup chopped dill ¼ tsp salt

DIRECTIONS 1. Mix all the items in a bowl and serve. NUTRITION: Calories: 355 kcal Fat: 18.1 g Protein: 24 g Carbs: 24.4 g Fiber: 8.6 g

201.

Oven-Poached Salmon Fillets

Preparation time: 5 minutes Cooking time: 30 minutes Servings: 4 INGREDIENTS 2 tbsp pepper 2 tbsp dry white wine 1 lb salmon fillet 1 Lemon wedges, for garnish 1 2 tbsp chopped shallot ¼ tsp salt

DIRECTIONS 1. Whisk all the items except salmon in a bowl. 2. Put salmon in baking tray sprayed with oil with skin placed downwards. 3. Pour the bowl content over the salmon and bake for 25 minutes in a preheated oven at 425 degrees. 4. Serve with wedges. NUTRITION: Calories: 246 kcal Fat: 15.2 g Protein: 23.3 g Carbs: 1.1 g Fiber: 0.1 g

202.

Salmon and Cucumber Salad

Preparation time: 8 minutes Cooking time: 35 minutes Servings: 4 INGREDIENTS Sauce 1/4 tsp kosher salt 2 tsp lemon juice 13 tsp pepper 1 tbsp olive oil 1 tbsp chopped dill 1 cup yogurt Cucumber salad 2 tsp olive oil 2 tsp chopped flat-leaf parsley 2 tsp chopped chives 13 tsp pepper 13 tsp kosher salt 1.5 tsp minced shallot ¾ tsp lemon juice ½ lb English cucumbers Salmon and serving ¼ tsp kosher salt ¼ tsp pepper

1 tbsp olive oil Four salmon fillets Dill sprigs DIRECTIONS 1. Mix all the ingredients of the sauce list in a bowl. The sauce is ready. 2. Combine all the items of salad in a bowl and set aside. The salad and dressing are ready. 3. Place fish with skin placed downwards on a baking tray. 4. Grill the fillets for 15 minutes. 5. Place the grilled fillets on a plate and drizzle salad and dressing over it; serve. NUTRITION: Calories: 380 kcal Fat: 4.8 g Protein: 34 g Carbs: 5.6 g Fiber: 0.4 g

203.

Salmon, Lentil & Pomegranate Salad

Preparation time: 15 minutes Cooking time: 0 minute Servings: 2 INGREDIENTS One garlic clove chopped One red onion sliced 1 tsp clear honey One pomegranate 140 g hot-smoked salmon 2 tbsp olive oil 2 tbsp chopped tarragon 20 g flat-leaf parsley 400 g lentil juice ½ lemon toasted pitta bread, to serve

DIRECTIONS 1. Combine all the ingredients in a bowl and toss well. 2. Serve and enjoy it. NUTRITION: Calories: 382 kcal Fat: 18 g Protein: 27 g Carbs: 14 g Fiber: 11 g

204.

Salmon and pumpkin salad with chili jam

Preparation time: 30 minutes Cooking time: 30 minutes Servings: 2 INGREDIENTS lime coriander (chopped to serve) 700 g pumpkin Four salmon fillets 200 g green beans 125 g baby spinach 1 tbsp olive oil One sliced Spanish onion

Dressing 2 tbsp lime juice 1/2 cup vegetable stock (liquid) 1 tbsp fish sauce 1 tbsp chili jam 1 tbsp brown sugar DIRECTIONS 1. Combine all the items of dressing in a pan and boil it for few minutes. The dressing is ready. 2. Drizzle oil over pumpkin and roast in a preheated oven at 200 degrees for 25 minutes. 3. Add peas to boiling water and cook for five minutes. 4. Cook salmon in a heated pan for five minutes.

5. Now mix all the items in a bowl and pour dressing. NUTRITION: Calories: 477 kcal Fat: 28 g Protein: 31 g Carbs: 28 g Fiber: 5g

205.

Salmon with Pomegranate Molasses Glaze

Preparation time: 5 minutes Cooking time: 15 minutes Servings: 3 INGREDIENTS 1/2 tsp salt 1/4 cup pomegranate molasses 1/4 tsp cornstarch 2 tsp brown sugar Four boneless salmon fillets Black pepper pomegranate seeds for garnish Mint for garnishing

DIRECTIONS 1. Whisk pepper, sugar, salt, and starch in a bowl. Coat fillets with the mixture. 2. Fry the fillets in heated oil for five minutes. 3. Transfer the fillets to the baking tray. Drizzle pomegranate molasses over fillets. 4. Bake in a preheated oven at 400 degrees for 15 minutes. NUTRITION: Calories: 301 kcal Fat: 10 g Protein: 33 g Carbs: 15 g Fiber: 1g

206.

Scallops and Summer Vegetable Skillet

Preparation time: 15 minutes Cooking time: 15 minutes Servings: Adjustable INGREDIENTS 1 1/2 cup diced zucchini 1 cup corn kernels One sliced cherry tomatoes 1 lb scallops 1 tbsp olive oil Three cloves garlic minced 3 tbsp diced shallots 3 tbsp salted butter Salt to taste pepper to taste

DIRECTIONS 1. Cook scallops in a heated oven over medium flame for three minutes. Transfer it to a plate. 2. Sauté shallots and garlic in the same pan over medium flame. Stir in zucchini and tomatoes for ten minutes. 3. Mix in corn, salt, and black pepper. Add scallop and cook for five minutes. NUTRITION: Calories: 550 kcal Fat: 26 g Protein: 41 g Carbs: 41 g Fiber: 4g

207.

Tuna Patties

Preparation time: 15 minutes Cooking time: 10 minutes Servings: 4 INGREDIENTS 3 tbsp vegetable oil 3 tbsp grated Parmesan cheese 3 tbsp diced Onion 15 oz tuna 2 tsp lemon juice Two eggs 10 tbsp bread crumbs One pinch of black pepper

DIRECTIONS 1. Whisk all the items in a bowl. 2. Make patties out of the mixture. 3. Fry the patties in heated oil over medium flame for five minutes. NUTRITION: Calories: 324 kcal Fat: 1.5 g Protein: 31.3 g Carbs: 13 g Fiber: 0.83 g

208. Whole Salmon Fillet with Crispy Lemon & Basil Crumb Topping Preparation time: 15 minutes Cooking time: 18 minutes Servings: 4 INGREDIENTS Salt to taste black pepper to taste Two cloves garlic 1.45 lb salmon fillet 1 tbsp lemon juice 1 tbsp lemon thyme 1 lb asparagus One lemon, zested 1 cup bread crumbs ½ tsp salt ½ tsp black pepper 1/3 cup grated Parmesan cheese 1/3 cup chopped fresh basil ¼ cup olive oil, divided

DIRECTIONS 1. Season salmon with oil, pepper, and salt. 2. Shift the salmon in the pan. 3. Mix asparagus with oil and salt and place around salmon. 4. Blend garlic, cheese, basil, thyme, lemon juice, zest, salt, and pepper in a food processor. 5. Pour the mixture over salmon.

6. Bake in the oven for 20 minutes. NUTRITION: Calories: 449 kcal Fat: 30.5 g Protein: 32.3 g Carbs: 11.7 g Fiber: 2.9 g

209.

Seafood paella

Preparation time: 15 minutes Cooking time: 55 minutes Servings: 6 INGREDIENTS Saffron Broth Two ¼ cups chicken broth 2 tsp olive oil 1 lb jumbo shrimp ½ teaspoon saffron threads

Paella salt to taste 8 oz sliced chorizo sausage Two cloves garlic, minced 1 1/3 cups Arborio rice 1 tsp paprika 1 tbsp olive oil One sliced red bell pepper One pinch of cayenne pepper ½ yellow onion, diced ½ cup green peas

DIRECTIONS 1. Fry chorizo in heated oil for three minutes. 2. Mix in onions and cook for three more minutes. 3. Stir in rice and peas and toss well. 4. Place shrimp over rice and bake for twenty minutes.

NUTRITION: Calories: 476 kcal Fat: 19.3 g Protein: 26.3 g Carbs: 47 g Fiber: 2 g

210.

Thyme-Scented Salmon with White Bean Salad

Preparation time: 15 minutes Cooking time: 0 minute Servings: 4 INGREDIENTS Bean Salad 3 tbsp lemon juice 2 tsp chopped parsley 2 tsp chopped mint 2 tsp chopped basil 2 tbsp water Two garlic cloves, minced 1 tbsp olive oil 15 oz cannellini beans ½ cup chopped shallots ½ cup chopped carrot 1/3 cup chopped celery

Salmon Four salmon fillets 3 tbsp lemon juice 2 tsp chopped thyme 13 tsp black pepper 1 tsp chopped parsley ½ tsp salt

DIRECTIONS 1. Cook celery, carrot, shallots, and garlic in heated oil over medium flame for five minutes.

2. Mix all the ingredients and cook. 3. Place the mixture in salmon. 4. Bake salmon in a preheated oven at 375 degrees for 15 minutes. NUTRITION: Calories: 414 kcal Fat: 17 g Protein: 41 g Carbs: 22 g Fiber: 5g

211.

Curry Chicken Salad

Preparation time: 15 minutes Cooking time: 15 minutes Servings: 6 INGREDIENTS Three cooked chicken breasts 2/3 cup chopped celery 2 tbsp lemon juice 1/4 tsp black pepper 1/4 cup sliced chives 1/3 cup raisins 1/2 tsp salt 1/2 cup roasted salted cashews 1/2 cup mayonnaise 1 tbsp yellow curry powder One tart apple

DIRECTIONS 1. Whisk all the items in the bowl and serve. NUTRITION: Calories: 540 kcal Fat: 5 g Protein: 65 g Carbs: 11 g Fiber: 1 g

212.

Grilled Indian Chicken

Preparation time: 35 minutes Cooking time: 10 minutes Servings: 4 INGREDIENTS •

4 boneless chicken breasts

Marinade 1/4 tsp cayenne pepper 1/2 tsp ginger 1/2 cup plain yogurt 1 tsp cumin 1 tsp coriander 1 tbsp paprika 1 tbsp onion powder 1 tbsp minced garlic 1 tbsp lemon juice 1 tbsp garam masala 1 tbsp cilantro leaves

DIRECTIONS 1. Combine all the items in a bowl and set aside. 2. Grill chicken over a grill for seven minutes from both sides. NUTRITION: Calories: 279 kcal Fat: 20 g Protein: 20 g Carbs: 6 g Fiber: 2g

213.

Hearty Turkey Stew

Preparation time: 10 minutes Cooking time: 60 minutes Servings: 4 INGREDIENTS 100 g sliced bacon lardons 1/3 cup heavy cream 1 tbsp butter One leek Two sliced carrots Two stalks celery diced Two cloves garlic pressed 2 tbsp flour, heaped 4 cups chicken or turkey stock 2 cups cooked turkey Two chopped potatoes Two bay leaves 1 tbsp thyme leaves 1 tbsp chopped parsley salt to taste pepper to taste

DIRECTIONS 1. Fry bacon in butter over medium flame. Stir in leeks, carrots, thyme, and celery, and cook for five minutes. Mix garlic and cook again for one minute. 2. Add flour, pepper, and salt. 3. Mix potatoes, bay leaves, and turkey and cook for 50 minutes.

4. Add heavy cream and serve. NUTRITION: Calories: 278 kcal Fat: 22 g Protein: 22 g Carbs: 25 g Fiber: 5g

214.

Herb and Orange Chicken

Preparation time: 10 minutes Cooking time: 60 minutes Servings: 4 INGREDIENTS 1/4 cup ghee 3 1/2 oranges 4.5 lb chicken Three yellow potatoes Two stems of rosemary Six stems of thyme salt & pepper

DIRECTIONS 1. Heat orange juice in ghee over medium flame and set aside. 2. Place chicken, potatoes, orange slices, thyme, and rosemary. 3. Bake for one hour and serve with orange sauce. NUTRITION: Calories: 705 kcal Fat: 53 g Protein: 46 g Carbs: 8.8 g Fiber: 2.5 g

215.

Pomegranate Walnut & Chicken Stew

Preparation time: 15 minutes Cooking time: 75 minutes Servings: 5 INGREDIENTS 2 cups California walnuts pinch salt pepper 2 tbsp olive oil 1 tbsp butter Four cloves garlic chopped 1 tsp turmeric 1 tsp cumin One cinnamon stick ½ tsp nutmeg ½ tsp black pepper orange zest 2 cups chicken stock 2 tbsp maple 1 ½ tsp salt One chickpea serve with Persian Rice Garnish using chopped Italian parsley Garnish with pomegranate seeds 1–1 ½ lb chicken thighs 3 cups yellow onion, diced 1/4 cup pomegranate molasses

DIRECTIONS

1. Roast the walnuts over medium flame. 2. Blend the roasted walnuts. 3. Cook chicken in a Dutch oven in heated oil. Set aside. 4. Fry onions in heated oil for five minutes. 5. Stir in garlic and sauté for five minutes. 6. Mix cinnamon, nutmeg, cumin, zest, and turmeric and sauté for a minute. 7. Pour in stock, chicken, syrup, molasses, walnuts, salt, and simmer for 45 minutes. 8. Add the chickpeas and boil it for 15 minutes. NUTRITION: Calories: 532 kcal Fat: 37 g Protein: 23.2 g Carbs: 29.8 g Fiber: 5.7 g

216.

Roasted Chicken and White Bean Medley

Preparation time: 20 minutes Cooking time: 60 minutes Servings: 4 INGREDIENTS Eight teaspoons Dijon mustard Eight skin-on bone-in chicken thighs (about 2 pounds) Two tablespoons olive oil Two tablespoons coarsely chopped fresh parsley Two tablespoons capers with brine 2 (15-ounce) cans white beans, drained and rinsed 1/2 teaspoon freshly ground black pepper One large lemon, thinly sliced, seeds removed 1 1/2 teaspoons kosher salt DIRECTIONS 1. Preheat oven to 425 °F. 2. In a baking dish, toss capers, beans & distribute them on the tray. 3. Spread mustard in beans & capers on the skin of every chicken. 4. Put lemon pieces all around & beneath chicken & add insufficient water. 5. Spice the dish with black pepper & sea salt & spray chicken with oil. 6. Insert the instant-read thermometer in chicken and roast it until skin becomes brown for thirty-five minutes 7. Switch the pan on the lower rack of the oven if the chicken starts to smoke while finishing the frying process.

8. Place prepared chicken in a bowl and decorate it with slices of lemon, capers, & beans. Put chicken sauce across the bowl and sprinkle it with parsley. NUTRITION: Calories: 302 kcal Fat: 7 g Protein: 26 g Carbs: 34 g Fiber: 7.7 g

217.

South-Western Chicken Salad

Preparation time: 10 minutes Cooking time: 0 minutes Servings: 6 INGREDIENTS 1 cup crushed tortilla chips 1 and 1/2 cups black beans 1 and 1/2 cups corn One avocado, diced One teaspoon minced garlic 1/2 cup plain Greek yogurt (use nonfat) 1/2 jalapeño, finely diced 1/2 red onion, diced Two teaspoons apple cider vinegar Two heaping teaspoons taco seasoning (use mild) Two teaspoons honey Two tomatoes, diced 3 Tablespoons extra virgin olive oil 3/4 cup shredded cheddar cheese 6 cups chopped romaine lettuce 6 cups cubed cooked chicken*

Dressing handful chopped cilantro juice of 1 lime salt, to taste and if needed

DIRECTIONS 1. Add all the ingredients to the bowl and mix them except salt

2. Pour the dressing over the salad and toss it. 3. Serve it cold. NUTRITION: Calories: 741 kcal Fat: 39 g Protein: 51 g Carbs: 51 g Fiber: 17.5 g

218.

The best turkey chili ever

Preparation time: 15 minutes Cooking time: 60 minutes Servings: 1 INGREDIENTS Three cloves of garlic, minced Two teaspoons hot sauce Two tablespoons olive oil Two tablespoons chili powder 2 pounds lean ground turkey 2 cups chicken or vegetable broth 1/2 teaspoon cayenne pepper (optional) One yellow pepper, chopped One yellow bell pepper, chopped One teaspoon garlic powder One teaspoon dried oregano One teaspoon dried basil One tablespoon brown sugar One sweet onion, finely chopped One red bell pepper, chopped 1 1/2 teaspoon sea salt 28oz crushed tomatoes 28oz black beans, drained 15oz petite diced tomatoes 15oz of kidney or pinto beans Toppings: Sour cream, green onions, limes, shredded cheddar cheese

DIRECTIONS

1. Heat the olive oil in a heavy bottom pot over medium-high & heat it till it shimmers. 2. Add-In the ground turkey & simmer for 9 minutes, smashing it individually with a wooden spoon's help until it turned brown. 3. Add more olive oil if needed & whisk in onions & garlic. 4. Cook for 3 minutes before soften & fragrant. 5. Add peppers & again cook for three more minutes. 6. Place the fried turkey in the pot again & then add the remaining ingredients to it. 7. Stir & bring to a boil once combined. 8. Simmer this till the chili cooked completely 7 left it uncovered for 45 to 65 minutes until it becomes dense NUTRITION: Calories: 481 kcal Fat: 23 g Protein: 45 g Carbs: 782 mg Fiber: 25 g

219.

Warm Chicken Pasta Salad

Preparation time: 5 minutes Cooking time: 18 minutes Servings: 3 INGREDIENTS 375g dried rigatoni pasta 500g Lilydale Free Range Chicken Breast, trimmed One medium brown onion, thinly sliced One garlic clove, crushed 200g semi-dried tomatoes, drained, chopped 300ml pure cream 50g baby rocket 1/2 teaspoon dried chili flakes 1/4 cup olive oil

DIRECTIONS 1. Take frypan and cook pasta until it becomes soft to follow the pasta packet's instructions and drain the remaining water. 2. Along with that, heat 1 tbsp. Oil in a pan and add chicken to it. 3. Cook every side until it is completely cooked. Remove frypan from the stove, cover it & set it aside for 6 minutes. 4. Take the remaining oil in a frypan, heat it over medium heat, and then add the onion. Cook for 4 to 6 minutes, mix frequently, or till the onion has softened. 5. Onions, Garlic, & chili are added. Cook for 1 minute or till the smell is floral. 6. Now add cream, then cook for 4 to 6 minutes, or till the mixture thickens, stirring regularly.

7. Put a bowl of spaghetti, chicken, and rocket. Add the onions mixture. To combine, toss. Just serve. NUTRITION: Calories: 105 kcal Fat: 48 g Protein: 48 g Carbs: 85 g Fiber: 11 g

220.

Glazed Venison Medallions

Preparation time: 5 minutes Cooking time: 8 minutes Servings: 2 INGREDIENTS Freshly ground black pepper 2 tbsp red currant jelly 1 Tbsp olive oil One pack of Silver Fern Farms Venison Medallions ½ cup reduced-salt chicken stock

DIRECTIONS 1. Toss in olive oil & pepper with medallions. Place skillet on a high temperature. Fry it quickly on each side for 3-4 minutes. 2. Remove from frypan, cover, and leave for 3-4 minutes. Apply to the pan the red currant jelly & decreased-salt stock of chicken. Melt & Simmer till it is like a thick paste. 3. Sprinkle juices from pan with medallions and serve at your selection of seasonal vegetables or oven-baked potatoes. NUTRITION: Calories: 451 kcal Fat: 23 g Protein: 33 g Carbs: 63 g Fiber: 4.8 g

221.

Venison Tenderloin

Preparation time: 20 minutes Cooking time: 75 minutes Servings: 6 INGREDIENTS 4 pounds venison tenderloin 2 sprigs fresh thyme 2 sprigs fresh rosemary Two cloves garlic, crushed Two bay leaves One medium onion, chopped 1 cup red wine ½ cup apple cider vinegar

DIRECTIONS 1. Add red wine cider vinegar, garlic, bay leaves, thyme, rosemary & onion in a cup & blend them. 2. Move it to the large jar, & place in the bag the venison tenderloin. 3. Close it tightly, and make it airtight. 4. Then place the meat in a refrigerator for marination for at least 13 hours, turn it 2 or 3 times. 5. Preheated the oven to 325ºF (165 ºC). 6. Take Off meat away from the marinade & put it in a roasting rack. 7. Roast it for two to two and a half hours in the oven. 8. The Internal roasting temperature would be a minimum of 150 ºF 9. Let the roast rest for 10 to 15 minutes before cutting. 10.

Heat the sauce over low heat in a pan as the side roasts.

11.

Boil till there is a 1/3 drop in the oil. Serve & Enjoy

NUTRITION: Calories: 345 kcal Fat: 6.1 g Protein: 57 g Carbs: 3.4 g Fiber: 0.4 g

222. Seared venison with plum ginger sauce and vermicelli sauce Preparation time: 10 minutes Cooking time: 15 minutes Servings: 2 INGREDIENTS Vermicelli salad One carrot grated One red capsicum sliced 100 g snow peas sliced 100 g vermicelli noodles Two tbsp Thai basil leaves chopped

Venison and plum sauce ¼ cup red wine One clove garlic minced One tablespoon soy sauce One teaspoon ginger finely grated Two tablespoons plum jam 300 g venison medallions

Dressing ½ teaspoon sesame oil One tablespoon olive oil One tablespoon soy sauce One teaspoon plum jam

To serve One tablespoon Thai basil leaves chopped One tablespoon sesame seeds

DIRECTIONS 1. Bring to the boil a full pot. 2. Use a Proof heat Bowl, place the vermicelli noodles in the bowl and pour over the boiling water to cover them. Threads are detached by stirring, covering with a plate, and leaving until smooth, around 4 minutes. Threads are shortened by cutting the threads from different places using kitchen scissors. Apply oil in a small amount to avoid Sticking. 3. Use paper towels, Dry the venison, and season it with salt. Heat the saucepan to medium temperature. Toast sesame seeds until crispy and fragrant for 1 to 2 minutes. Add a drizzle of oil and raise the heat. Once cooked, grill the venison for 2 to 3 minutes on both sides. Cover the venison with foil. 4. Return the pan to low heat for the plum sauce and apply a small amount of oil. Fry the ginger and garlic for 30 seconds, stir-fry the red wine, and boil until halved. Now add plum jelly, fresh plums, and soy sauce and boil until slightly thickened, and stir for around 1 minute. Use black pepper for seasoning. If the sauce gets too thick and jam-like, give a splash of water to thin it out to a decent pouring consistency. Stir in the sleeping venison juices. 5. Mix all of the ingredients in a big dish. Add all the salad ingredients leftover, the noodles, and toss to coat. Season with salt and pepper. 6. Divide the vermicelli salad between the plates to serve. Cover with venison and drizzle all over the sauce with plum. Sprinkle the Thai basil and sesame seeds. NUTRITION: Calories: 495 kcal Fat: 18 g Protein: 36 g Carbs: 12 g Fiber: 1.1 g

223.

Venison Stir-Fry

Preparation time: 20 minutes Cooking time: 5 minutes Servings: 4 INGREDIENTS Marinade 1/2 teaspoon salt Two tablespoons Shaoxing wine or dry sherry Three tablespoons soy sauce One tablespoon potato starch

Stir fry 1 1/2 cups peanut or other cooking oil 1 pound venison, trimmed of fat 1 to 4 fresh red chiles One red or yellow bell pepper, sliced Three garlic cloves, slivered One bunch cilantro, roughly chopped One tablespoon soy sauce Two teaspoons sesame oil

DIRECTIONS 1. Cut the venison into small slivers between 1/4 inch or less and 1 to 3 inches in length from anywhere. Mix and set aside with the marinade as you cut out all the remaining ingredients. 2. Heat a big heavy pot with the peanut oil until it reaches 275 °F to 290 °F. Apply about 1/3 of venison to hot oil and use a chopstick or a butter knife to separate the meat slices. Let them sizzle for 30 - 60 seconds. Set aside and cook one-third at a time for the remaining venison.

3. Pour all but only three tablespoons of the oil out of it. 4. Keep the remaining oil hot. Add up the chiles and the bell peppers. Stirfry for 90 seconds when it starts to burn, add garlic, and cook for an extra 30 seconds. Add the venison and fry for 90 seconds and stir. 5. Add the coriander and soy sauce and fry for the remaining 30 seconds before the coriander wilts. Turn the heat off, then whisk in the sesame oil. Serve with steamed rice at once. NUTRITION: Calories: 225 kcal Fat: 5 g Protein: 37 g Carbs: 6 g Fiber: 1 g

224.

Lamb, apricot & shallot tagine

Preparation time: 30 minutes Cooking time: 7 hrs 30 minutes Servings: 5-6 INGREDIENTS 1 tbsp clear honey 1 tbsp ras el hanout One large leg of lamb, bone-in (about 2kg) 150ml hot chicken stock Two preserved lemons 400g small apricot, halved and stoned 600g shallot, halved if particularly large 85g whole skinless almond couscous and natural yogurt, to serve little pack coriander leaves picked

For the marinade 1 tbsp ground cumin 2 tbsp clear honey 2 tsp coriander seed 2 tsp ground cinnamon 2 tsp ground ginger 4 tbsp olive oil Four garlic cloves, crushed pinch of saffron strands

DIRECTIONS 1. Cut the lamb's leg all over and put it in a large bag of food. Using the pestle and mortar, shatter the marinade ingredients simultaneously. Brush

over the entire lamb with black pepper. Overnight, or up to 24 hours, to marinate. 2. Place the lamb in a large roasting tin, removing any residual marinade from the top. Use foil to protect the container, and close the foil from the ends. Cook for 6-7 hours, basting until the beef is extremely tender. 3. Drop the oven roasting tin and raise the oven to 200ºC /180ºC. Pour into a measuring jug the juices from the lamb, slightly cool it, and remove the fat off. Place the shallots with the lamb in the tin and toss in some of the juices to coat them. Roast the apricots and almonds for 15 mins, and then add them. Whisk the lemon, honey, ras el hanout, and stock in the cooking juices, then pour on the lamb and then roast again for 20 mins. 4. Leave it for 10 minutes, then scatter and eat with couscous and yogurt over the herbs. NUTRITION: Calories: 659 kcal Fat: 41 g Protein: 57 g Carbs: 18 g Fiber: 4g

225.

Flank Steak, Broccoli and Green Bean Stir-Fry

Preparation time: 15minutes Cooking time: 12minutes Servings: INGREDIENTS 3 cups cooked brown rice Two tablespoons vegetable oil Two tablespoons rice vinegar One ¼ pound lean beef flank steak 1 cup beef broth One tablespoon cornstarch One head broccoli, cut into florets (about 6 cups) 1 cup shredded carrot ½ teaspoon red pepper flakes ½ teaspoon Chinese five-spice powder ½ pound thin green beans, trimmed ½ large onion, sliced ½ cup sliced almonds ¼ teaspoon salt ¼ cup reduced-sodium soy sauce

DIRECTIONS 1. Combine the soy sauce, broth, 5-spice powder, vinegar, cornstarch, & the red chili flakes in a cup and place it aside. 2. Take a non-stick fry pan, add 1 tbsp of oil to it, and heat it. Pepper the salted stir-fry flank steak & for 4 minutes. Remove to a tray. 3. Add the remaining one tbsp. Of oil in it, and then add broccoli, cabbage, green beans, & carrot. Stir-cook for 9 minutes or till it becomes soft &

crisp. 4. Add ¼ cup of water at the last two minutes of cooking time. 5. Now add a mixture of soya sauce& broth in it and then boil & simmer it for 2 minutes, until well dense. Stir in some stored juices & beef & heat up. 6. Decorate with the almonds & serve with the cooked brown rice instantly. NUTRITION: Calories: 388 kcal Fat: 15 g Protein: 29 g Carbs: 35 g Fiber: 6g

226.

Moroccan beef tagine

Preparation time: 25 minutes Cooking time: 7 hrs Servings: 4 INGREDIENTS Marinade pinch of sea salt pinch of ground cardamon 1 tsp ground sweet paprika 1 tsp ground ginger 1 tsp ground cumin 1 tsp ground cinnamon 1 tsp dried rose petals 1 tbsp ras el hanout 1 tbsp olive oil

Tagine One onion, peeled and chopped 1 tbsp olive oil for frying 400 g of chickpeas 400 g chopped tomatoes 150 g prunes, sliced 150 ml of beef stock Two carrots sliced Four small tomatoes quartered 400 g butternut squash, diced 600 g diced stewing beef fresh coriander

DIRECTIONS

1. Combine all marinade items in a small glass. 2. Take a dish, place beef in it, pour marinade all over it & mix it well for coating all-beef parts equally. 3. Cover bowl with foil & refrigerate it for 3 to 4 hours. 4. Take a frying pan, add oil in it, heat it, add onions and fry for 3 to 4 minutes, then add beef in it and fry it for 5 to 6 minutes until it turned brown. 5. In a boiled slow oven dish, pass by the onion & beef. 6. Add & stock the tinned tomatoes along with onions, quartered tomatoes &, stir well, add the onions, quartered tomatoes, & butternut squash, & then mix again. 7. Turn on the auto mode, cover a slow cooker, & keep a dish simmer for 7 to 8 hours until the beef is very tender. Add the prunes & chickpeas for one hour till cooking ends. 8. Serve with splattered couscous with finely sliced coriander. NUTRITION: Calories: 565 kcal Fat: 15 g Protein: 56 g Carbs: 54 g Fiber: 2.1 g

227.

Persian Roast Lamb

Preparation time: 20 minutes Cooking time: 150 minutes Servings: 8 INGREDIENTS One large onion sliced or chopped 1 tbsp EV olive oil 1 tbsp ground cumin 1 tsp ground black pepper 1 tsp turmeric One leg or shoulder of lamb Two strips of fresh rosemary 2 Tbsp honey 2 Tbsp liquid saffron 250 ml of vegetable stock 4 tbsp pomegranate molasses Five cloves garlic finely chopped or crushed One lemon juice Marinade

DIRECTIONS 1. Preheat micro to 180 deg C. 2. Make slashes. 3. Mix ingredients & rub them over the lamb. 4. Line sliced onions with a preferred dish. 5. Pour the stock. 6. Remember to Pour on onions. 7. Cover using foil & roast for 60 minutes.

8. Have the lamb wrapped in aluminum foil with a wonderful sauce. NUTRITION: Calories: 311 kcal Fat: 10 g Protein: 38 g Carbs: 15 g Fiber: 1g

228.

Stir-fried garlic chili beef and ong Choi

Preparation time: 8 minutes Cooking time: 15 minutes Servings: 2 INGREDIENTS 200g beef fillet, sliced into even-sized thin strips Few pinches Chinese five-spice Light soy sauce to season 1 tbsp groundnut oil Four large garlic cloves, finely chopped 150 ong Choi, washed, leaves and stems cut across the stem in equal 10cm lengths (or use spinach or watercress) One medium red chili, de-seeded and finely chopped Toasted sesame oil, to season

DIRECTIONS 1. Season the beef with soy sauce. 2. Toss well. 3. Heat a saucepan. 4. Add oil & garlic. 5. Fry 30 sec. 6. Add beef & stir. 7. Apply one Choi & chili. 8. Season with light soy sauce, sea salt, & sesame oil splashes for serving. 9. Serve immediately & enjoy. NUTRITION: Calories: 270 kcal Fat: 17.7 g Protein: 24.6 g Carbs: 3.1 g Fiber: 0 g

229.

Asian Broccoli and Ginger Salad

Preparation time: 10minutes Cooking time: 10 minutes Servings: 4 INGREDIENTS Salt and pepper to taste Three tablespoons low sodium soy sauce Three tablespoons balsamic vinegar Two cloves garlic minced Two teaspoons brown sugar 2 cups sugar snap peas 1/4 cup almonds One red pepper julienne cut 1 (12 ounces) bag broccoli coleslaw One tablespoon fresh ginger 1 1/2 teaspoons sesame oil

DIRECTIONS 1. Mix soy sauce, garlic, sesame oil, vinegar, brown sugar, & ginger. 2. Put it aside for a while. 3. Steam sugar snaps for roughly 3-4 min. 4. For stopping the cooking process, immerse it in an ice bath. 5. Drain well. 6. Mix peas, almonds, broccoli coleslaw, red pepper & sesame ginger. 7. Dressing in a big dish. 8. Add salt to taste & black pepper powder.

NUTRITION: Calories: 132 kcal Fat: 5.1 g Protein: 4.8 g Carbs: 17 g Fiber: 0 g

230.

Avocado and three-bean salad

Preparation time: 15minutes Cooking time: 15 minutes Servings: 8 INGREDIENTS salt and pepper to taste juice of 2 limes Two large avocados, peeled, pitted, and diced Two cloves garlic, mashed or finely diced 12 grape or cherry tomatoes, halved 1/3 cup olive oil One large orange or red bell pepper, diced One bunch cilantro, chopped 15 oz kernel corn 15 oz red kidney beans 15 oz garbanzo beans 15 oz black beans

DIRECTIONS 1. Take a big bowl. 2. Combine all ingredients. 3. Refrigerate for 60 minutes before serving. 4. Tossed it with lime. 5. serve & enjoy. NUTRITION: Calories: 258 kcal Fat: 18 g Protein: 10 g Carbs: 7 g Fiber: 13.6 g

231.

Baked Adzuki Beans with Aubergine & Tomatoes

Preparation time: 8 minutes Cooking time: 90 minutes Servings: 6 INGREDIENTS One bouquet garni (thyme, parsley, and bay leaf) 1 cup chicken stock (or one bouillon cube dissolved in 1 cup water) 1 cup dried adzuki beans One onion, finely chopped ⁄2 cup fresh grated parmesan cheese

1

⁄2 teaspoon ground allspice

1

⁄4 teaspoon red pepper flakes

1

Two cloves garlic, minced Two sliced eggplants 2 1⁄2 cups canned chopped tomatoes Four tablespoons fresh basil, shredded Six tablespoons olive oil kosher salt or sea salt salt and pepper, to taste

DIRECTIONS 1. Add garlic & boil water. 2. Reduce heat & simmer before beans become soft for 50 minutes. 3. Preheat microwave to 375°. 4. Heat olive oil in a frying pan on moderate heat. 5. Move to bake dish. 6. Heat leftover olive oil pan & sauté onion before it begins to soften.

7. Add garlic & sauté for one min. 8. Add tomatoes, red pepper flakes, salt, allspice, & black pepper. 9. Blend well. 10.

Sprinkle with cheese & bake for 20 min.

11.

Serve & enjoy.

NUTRITION: Calories: 344 kcal Fat: 17 g Protein: 13.5 g Carbs: 38 g Fiber: 11.7 g

231. Baked egg with cheddar and beef Preparation time: 20 minutes Cooking time: 20 minutes Servings: 6 INGREDIENTS Six eggs 1 lb beef One chopped green pepper Salt to taste Pepper to taste 1 cup green beans Cream of mushroom soup 1/2 cup shredded cheddar cheese 1 cup almond milk 1 tbsp vegetable oil 1 cup mushrooms 1 tsp onion powder 2 tbsp cornstarch 1/2 tsp salt DIRECTIONS 1. Cook beef with beans and bell pepper. 2. Crack eggs and cook for five minutes. 3. Transfer the beef to the casserole and pour mushroom soup and toss. 4. Bake in a preheated oven at 350 degrees for 20 minutes.

Cream of Mushroom Soup 5. Blend all the items of mushroom soup in the blender. 6. Boil the mixture and simmer it for 12 minutes. NUTRITION: Calories: 610 kcal Fat:47 g Protein: 43 g Carbs: 5 g Fiber:0 g

232. Heavenly egg bake with pancakes Preparation time: 15 minutes Cooking time: 25 minutes Servings: 8 INGREDIENTS 2 cups baking mix 2 cups shredded Cheddar cheese 1 cup milk 5 tbsp maple syrup Two eggs 1.5 tbsp white sugar 12 slices cooked bacon DIRECTIONS 1. Mix all the ingredients in a bowl and bake in a preheated oven at 350 degrees for 25 minutes. 2. Top with cheese and bacon and bake for five more minutes. NUTRITION: Calories: 311.1 kcal Fat: 15.8 g Protein: 11.7 g Carbs: 31.1 g Fiber: 0.5 g

233.

Blueberry and vanilla scones

Preparation time: 15 minutes Cooking time: 10 minutes Servings: 8 INGREDIENTS 1/2 tsp baking powder 225 g Self-rising flour One pinch of salt 2 tbsp soured cream One egg 50 g caster sugar 75 g butter 75 g blueberries 1 tsp vanilla extract DIRECTIONS 1. Mix flour, salt, baking powder, sugar, butter, and blueberries in a bowl. 2. Whisk vanilla with cream and egg and add in flour mixture. 3. Make small rounded shapes and bake in a preheated oven at 200 degrees for 15 minutes. 4. Mix strawberries, sugar, and vanilla and make syrup. 5. Pour syrup over baked cookies and serve. NUTRITION: Calories: 267 kcal Fat: 2 g Protein: 5 g Carbs: 54 g Fiber: 1 g

234.

Frittata with brie and bacon

Preparation time: 5 minutes Cooking time: 20 minutes Servings: 6 INGREDIENTS 1/2 tsp salt 1/2 tsp pepper 1/2 cup whipping cream Eight slices bacon Eight eggs Two cloves garlic 4 oz brie DIRECTIONS 1. Heat oil in a skillet over medium flame and saute bacon for five minutes. Transfer bacon to plate. 2. Mix egg, cream salt, bacon, pepper, and garlic and cook in heated oil over medium flame. 3. Broil bacon mixture for five minutes in broiler over a high flame. NUTRITION: Calories: 338 kcal Fat: 27 g Protein: 18 g Carbs: 1.8 g Fiber: 0.1 g

235.

Coffee with butter

Preparation time: 5 minutes Cooking time: 5 minutes Servings: 1 INGREDIENTS 1 cup hot coffee 2 tbsp butter 1 tbsp coconut oil DIRECTIONS 1. Combine all the items in a blender and serve. NUTRITION: Calories: 230 kcal Fat: 25 g Protein: 0 g Carbs: 0 g Fiber: 0 g

236.

Creamy Cheese Pancake

Preparation time: 2 minutes Cooking time: 6 minutes Servings: 4 INGREDIENTS 1 lb sea scallops Four thyme Salt to taste Black pepper to taste 2 tbsp butter Two lemons 1 tbsp olive oil DIRECTIONS 1. Cook scallops for five minutes over a high flame in a skillet. 2. Stir in herbs and cook in butter for six minutes. 3. Squeeze lemon juice and serve. NUTRITION: Calories: 227 kcal Fat: 24.5 g Protein: 1.6 g Carbs:1.7 g Fiber: 6 g

237.

Persimmon toast with cream

Preparation time: 5 minutes Cooking time: 0 minutes Servings: 1 INGREDIENTS One sliced bread 1 Sour cream 1/2 Persimmon 1 Cinnamon 1 Granulated sugar DIRECTIONS 1. Place cream over bread and lay persimmon slices. 2. Drizzle sugar and cinnamon. 3. Bake in preheated oven for five minutes at 250 degrees NUTRITION: Calories: 341 kcal Fat: 8 g Protein: 9 g Carbs: 58 g Fiber: 4 g

238.

Tofu with mushrooms

Preparation time: 25 minutes Cooking time: 17 minutes Servings: 4 INGREDIENTS pepper to taste 1 tbsp sweetener 1 tbsp Hoisin sauce 14 oz tofu 5 tbsp soy sauce 1 lb Cremini mushrooms One pinch of red color 1 tbsp rice vinegar 2 tsp peanut oil Three sliced ginger 1 tsp sesame oil Three sliced garlic cloves 1/2 cup sliced green onions DIRECTIONS 1. Marinate tofu with a mixture of vinegar, pepper, soy sauce, and sesame oil in a bowl. 2. Drain tofu after 30 minutes of marination. 3. Add agav to the marination mixture. 4. Sauté ginger and garlic in heated oil over medium flame.

5. Mix in tofu and cook for ten minutes. 6. After seven minutes, take out tofu and set aside. 7. Pour oil and add mushrooms and cook for five more minutes. 8. Again put tofu in the pan and cook. 9. Pour in sauce mixture and reduce the flame and cook for five minutes. 10.

Stir in onions and cook for two minutes.

11.

Serve and enjoy it.

NUTRITION: Calories: 235 kcal Fat: 14 g Protein: 16 g Carbs: 11 g Fiber: 11 3 g

239.

Ham spinach ballet

Preparation time: 10 minutes Cooking time: 22 minutes Servings: 6 INGREDIENTS 1/2 cup ham 1/4 tsp seasoned salt 1/2 tsp dry mustard 1.5 cups spinach 2 tbsp olive oil Eight eggs 1/4 cup half and half 1/2 pound potatoes Two green onions sliced 1/4 tsp black pepper 1/2 cup cheddar cheese divided DIRECTIONS 1. Preheat the oven up to 400°F. 2. Heat olive oil in a skillet. Add potatoes & water. Season with salt & pepper 3. Now stir, Cover & cook (10-15 min) until softened. 4. Stir in ham, green & spinach along with onions until hot & spinach is wilted. 5. Take a bowl combine egg, dry mustard, & seasonings.

6. Pour on potato mixture & Top with the cheese. 7. Bake for 10-12 minutes until eggs are set. 8. Broil for 1-2 min. 9. Remove from oven & cool 5 min before cutting. 10.

Serve warm and enjoy.

NUTRITION: Calories: 191 kcal Fat: 13 g Protein: 11 g Carbs: 6 g Fiber: 1 g

240.

Creamy parsley soutte

Preparation time: 5 minutes Cooking time: 5 minutes Servings: 4 INGREDIENTS 25 g flour 25 g butter One handful parsley salt to taste 1 cup milk pepper (to taste) DIRECTIONS 1. take saucepan & melt butter on moderate heat. 2. Stir in flour & mustard. 3. Stir thoroughly & form a thick paste. 4. Cook gently for 2-3 minutes. 5. Gradually whisk in milk. 6. Bring a boil, lower heat, & simmer 5 min, 7. The sauce should be quite & thick. 8. If too thick, then add a little more milk to have a smooth consistency. 9. Add parsley & stir well. 10.

Season with a pinch of salt & black pepper grinds.

11.

Taste & add more if needed.

12.

Keep sauce warm.

13.

Serve & enjoy.

NUTRITION: Calories: 121 kcal Fat: 9 g Protein: 3 g Carbs: 8 g Fiber: 1 g

241.

Vegetarian three-cheese quiche stuffed pepper

Preparation time: 5 minutes Cooking time: 55 minutes Servings: 2 INGREDIENTS 1/2 cup Parmesan Cheese 2 Bell Peppers 1/2 cup Grated Mozzarella Cheese 4 Egg 1/2 cup Ricotta Cheese 1 tsp Garlic Powder 1/4 tsp Parsley 1/4 cup Spinach 2 tbsp Parmesan Cheese DIRECTIONS 1. Heat the oven to 375 degrees. 2. Prepare peppers by slicing them in 4 equal halves & removing seeds 3. Take food processor & blend cheese, garlic powder, parsley & eggs. 4. Pour the mixture of egg into the pepper. 5. Place some spinach leaves on the top & stir with a fork. 6. Cover with the foil & bake 35-45 min. 7. Sprinkle Parmesan cheese & broil 3-5 min. NUTRITION: Calories: 245.5 kcal Fat: 16.3 g Protein: 17.8 g Carbs: 6 g Fiber: 2.1 g

242.

Quick McMuffins

Preparation time: 10 minutes Cooking time: 15 minutes Servings: 5 INGREDIENTS Six slices of cheddar cheese 6 English Muffins Six eggs 1 tbsp butter 6 Canadian Bacon DIRECTIONS 1. Preheat the oven up to 400º F. 2. Arrange the Canadian Bacon on a wire rack, placed on a rimmed baking sheet. 3. Bake it until lightly browned 15 min. 4. Meanwhile, spray the muffin pan. 5. Break the egg into each cup of a muffin pan. 6. Add in the oven for 10 min for the bacon. 7. Split muffins into half. 8. Spread butter & arrange baking sheet. 9. Add to the bottom rack of the oven for 10 min. 10.

Remove from oven & assemble Egg McMuffins.

11.

Add a slice of cheese.

12.

Top with egg, followed by the slice.

13.

Add another half of the English muffin on the top of the McMuffin.

14.

Serve warm & enjoy.

NUTRITION: Calories: 388 kcal Fat: 19 g Protein: 24 g Carbs: 27 g Fiber: 1g

243.

Egg fast snickerdoodle crepes

Preparation time: 5 minutes Cooking time: 10 minutes Servings: 4 INGREDIENTS Crepes 1 tbsp sugar butter Six eggs 5 oz cream cheese 1 tsp cinnamon Filling 8 tbsp butter 1/3 cup sugar 1 tbsp cinnamon DIRECTIONS 1. Blend ingredients (except butter in a blender. 2. Let batter rest for 5 min. 3. Heat butter in a non-stick pan. 4. Pour batter into the pan. 5. Cook for two min. 6. Flip & cook for 1 minute. 7. Remove & stack on a warm plate. 8. Mix cinnamon in a bowl until it is combined.

9. Stir mixture into softened butter till it becomes smooth. 10.

Spread butter mixture on the center of the crepe.

11.

Roll up & sprinkle 1 tsp of the cinnamon mixture.

NUTRITION: Calories: 434 kcal Fat: 42 g Protein: 12 g Carbs: 2 g Fiber:1 g

244.

Cauliflower hash brown breakfast bowl

Preparation time: 5 minutes Cooking time: 10 minutes Servings: 6 INGREDIENTS 2 cups shredded cauliflower 1/4 tsp garlic powder 1 tbsp olive oil 1/2 tsp salt Two eggs 1/3 cup green onions 1/4 tsp black pepper DIRECTIONS 1. Grate cauliflower head on a cheese grater. 2. Take a mixing bowl and combine cauliflower with the eggs, onion, salt, black pepper, & garlic powder. 3. Stir it to mix well. Heat olive oil in a skillet. 4. Add cauliflower mixture to pan & press with a spatula. 5. Cook for 2-3 min. 6. Carefully flip & cook for 2-3 min to let edges brown. 7. Form a circular shape with the help of a spatula. 8. Repeat the same process with remaining. 9. Garnish the dish with onion serves hot. NUTRITION: Calories: 61 kcal Fat: 3 g Protein: 4 g Carbs: 5 g Fiber: 2 g

245.

Cheesy thyme waffles

Preparation time: 10 minutes Cooking time: 7 minutes Servings: 2 INGREDIENTS Two eggs 1/3 cup parmesan cheese 1 tsp garlic powder 2 tsp thyme 1 cup collard greens 1 tbsp olive oil Two stalks onion 1/2 cauliflower 1/2 tsp salt 1 cup shredded mozzarella cheese 1 tbsp of sesame seeds 1/2 tsp black pepper DIRECTIONS 1. Cut cauliflower & slice onions. 2. Add cauliflower to the blender. 3. Add onions, thyme & collard greens to the blender & pulse again. 4. Now add the processed mixture to a bowl. 5. Mix it well to form a smooth batter. 6. A heat waffle iron.

7. Pour the mixture into the waffle iron, ensuring that it is spread properly. 8. Cook well & serve hot. NUTRITION: Calories: 813 kcal Fat: 61.51 g Protein: 0 g Carbs: 36.95 g Fiber: 13.5 g

246.

Baked egg and asparagus with cheese parmesan

Preparation time: 10minutes Cooking time: 15minutes Servings: 3 INGREDIENTS 30 spears asparagus Six eggs 3 tbsp parmesan cheese 3/4 tsp salt 3 tsp butter 3 tsp olive oil 3/4 tsp black pepper DIRECTIONS 1. Preheat microwave up to 400 deg. 2. Take a small pot of water. 3. Add salt & add asparagus. 4. Stir it well. 5. When water boils again, please remove it from the stove. 6. Drain asparagus & transfer it to a bowl filled with cold water. 7. Distribute asparagus. 8. Among three baking dishes, Top center of the baking dish along with one tsp of butter. Season with salt. 9. Add eggs to the baking dish. 10.

Bake for 10 min.

11.

Remove it from the microwave.

12.

Top each portion with cheese & black pepper.

13.

Return to microwave & bake it for 7 min.

14.

Serve and enjoy.

NUTRITION: Calories: 286 kcal Fat: 20 g Protein: 16 g Carbs: 1 g Fiber: 0g

247.

Creamy cold salad

Preparation time: 10 minutes Cooking time: 1 minute Servings: 3 INGREDIENTS 8 oz salad macaroni 1/4 sliced green onion 1/2 cup red pepper 1/2 cup black olives 1 cup broccoli florets 1/2 cup cucumber Dressing 1/2 cup mayonnaise 2 tsp vinegar 1/2 tsp kosher salt 1/2 tsp black pepper 1/2 tsp sugar DIRECTIONS 1. Cook pasta. 2. When noodles are cooked, add broccoli. 3. Let broccoli boil 40 sec. 4. Drain everything. 5. Rinse well 6. Stir with mayonnaise, salt, pepper, vinegar & sugar in a bowl.

7. Add cooked pasta & broccoli in a bowl & stir well. 8. Add cucumber, olives, pepper, & onion. 9. Stir again. 10.

Cover & refrigerate until the ready dish is ready to serve.

11.

Stir again before serving.

12.

Enjoy the food!

NUTRITION: Calories: 297 kcal Fat: 16 g Protein: 5 g Carbs: 31 g Fiber: 2g

248.

Peppy pepper tomato salad

Preparation time: 5 minutes Cooking time: 10 minutes Servings: 4 INGREDIENTS One small garlic 1/4 cup olive oil 1 tbsp sherry vinegar 1 tsp balsamic vinegar Salt and pepper 1 pound tomatoes 1.5 pounds red peppers, 1 tbsp basil One leaf lettuce DIRECTIONS 1. Dressing: mix sherry vinegar, garlic, olive oil, balsamic vinegar, salt, and black pepper powder according to taste. 2. Cut roasted peppers strips. 3. Toss with dressing. 4. Add 1/2 basil & toss again. 5. Remove & discard tough outer leaves. 6. Wash & dry the leaves & tear them to pieces. 7. Toss with tomatoes & dressing & basil. 8. Line platter.

9. Top with peppers. 10.

Serve slightly chilled.

NUTRITION: Calories: 191 kcal Fat: 14 g Protein: 11 g Carbs:16 g Fiber: 3g

249.

Spinach and grilled feta salad

Preparation time: 10 minutes Cooking time: 20 minutes Servings: 1 INGREDIENTS 1/2 tbsp olive oil 1 oz feta cheese 1 cup shredded mozzarella cheese One pinch of salt pepper to taste One clove garlic Two ciabatta rolls 1/4 lb spinach DIRECTIONS 1. Mince garlic & add to a pan with olive oil. 2. Cook at moderate heat for 3 minutes. 3. Add frozen spinach & turn heat up. 4. Cook 5 minutes. 5. Season it lightly with sea salt & black pepper. 6. Cut rolls in half. 7. Add shredded mozzarella & half oz. of feta to bottom 8. Divide cooked spinach. 9. Then top each sandwich with a pinch of red pepper plus more mozzarella.

10.

Place top of ciabatta roll on sandwiches & transfer in a non-stick pan

11.

Fill the pot with water for creating weight.

12.

Place pot on the top of sandwiches to press them.

13.

Flip sandwiches carefully.

14.

Place the weighted pot on top & cook.

15.

Serve hot and enjoy.

NUTRITION: Calories: 360 kcal Fat: 15.5 g Protein: 19.55 g Carbs: 37.5 g Fiber: 3.35 g

250.

Baked cauliflower

Preparation time: 5 minutes Cooking time: 20 minutes Servings: 6 INGREDIENTS Five cloves garlic 2 tsp thyme leaves 1/4 tsp red pepper One head cauliflower 1/4 cup olive oil 2 tsp kosher salt DIRECTIONS 1. Preheat microwave to 450 deg. 2. Toss the cauliflower along with olive oil, red pepper & garlic on a baking sheet, 3. sprinkle with salt & thyme. 4. Toss again. 5. Roast till it is golden & tender (20 min). Transfer in serving bowl & now serve. NUTRITION: Calories: 108 kcal Fat: 8 g Protein: 2 g Carbs: 6 g Fiber: 2 g

251.

Grapy fennel salad

Preparation time: 8 minutes Cooking time: 2 minutes Servings: 3 INGREDIENTS 2 tbsp Parmesan cheese 1 tbsp lemon 1 tbsp parsley One fennel bulb or meat slicer 1/8 tsp thyme leaves 2 tbsp olive oil

DIRECTIONS 1. Combine all the ingredients & toss them well. 2. Now serve in a dish & enjoy. NUTRITION: Calories: 57 kcal Fat: 6 g Protein:1 g Carbs:1 g Fiber:1 g

252.

Detox salad

Preparation time: 15 minutes Cooking time: 0 minute Servings: 6 INGREDIENTS Detox salad 1/3 cup green onions One avocado 3 cups kale leaves 1 cup cilantro leaves 2 cups broccoli florets 2 cups red cabbage 1 cup matchstick carrots 1/2 cup almonds Carrot-ginger dressing One carrot 1/2 tsp sesame oil 1 tbsp honey 1 tbsp miso 1/4 cup rice wine vinegar 2 tbsp avocado oil 1 tbsp ginger Kosher salt to taste Black pepper to taste

DIRECTIONS Salad 1. Add all the ingredients to a large bowl. 2. Toss them all together to mix well. 3. Now serve immediately with carrot & ginger dressing. 4. Take a food processor and place all the ingredients in it. Pulse till it is well smoothed. 5. Add salt & black pepper powder to taste. 6. Add all items to the food processor and blend. Season with salt & pepper powder. 7. Add honey if needed. 8. Serve immediately in a sealed container for seven days. NUTRITION: Calories: 361 kcal Fat: 26 g Protein: 4 g Carbs: 35 g Fiber:10 g

253.

Carrot salad

Preparation time: 20 minutes Cooking time: 0 minute Servings: 4 INGREDIENTS 1 lb carrots 2 tbsp green onion 2 tbsp parsley

Dressing 2 tbsp olive oil 1/4 tsp sea salt 2 tbsp lemon juice 1 tsp Dijon mustard 2 tsp honey 1/2 tsp cumin DIRECTIONS 1. Take 3 cups of grated carrots & place in a bowl. 2. Now add parsley & chickpea (optional) 3. For the dressing, whisk all ingredients together in a bowl till they are completely blended. 4. Now pour dressing on the carrot mixture & continue stirring till the mixture is coated evenly. 5. For a mind-blowing taste, let the salad marinate for twenty minutes & toss before serving.

NUTRITION: Calories: 210 kcal Fat: 8.9 g Protein: 5.7 g Carbs: 29.1 g Fiber: 7.3 g

254.

Peanut sauce with noodle salad

Preparation time: 15 minutes Cooking time: 15 minutes Servings: 6 INGREDIENTS Three slices ginger One garlic 1/4 cup peanut butter 1/4 cup orange juice 3 tbsp lime juice 2 tbsp soy sauce 3 tbsp honey 3 tbsp sesame oil 1 tsp cayenne pepper 1/2 tsp salt DIRECTIONS 1. Boil drain and chill pasta. 2. Blend peanut sauce with the blender till it is smooth. 3. Now place shredded veggies, cilantro, bell pepper & scallions in a bowl. 4. Cook pasta. Drain and chill under cold running water. 5. Blend the peanut sauce ingredients using a blender until smooth. 6. Add the noodles, which are cooled in a bowl & toss again. 7. Now pour peanut sauce on the top & toss again to combine. 8. Adjust salt & chili according to taste.

9. Serve and enjoy. NUTRITION: Calories: 286 kcal Fat: 13 g Protein: 3.8 g Carbs: 39.9 g Fiber: 2.6 g

255.

Balela salad

Preparation time: 10 minutes Cooking time: 0 minute Servings: 6 INGREDIENTS Two cans chickpeas One can of black beans Two firm tomatoes 1/2 red onion 1/2 English cucumber Three cloves garlic 2 tbsp mint 1/4 cup parsley 1 tsp sumac Salt to taste Cracked pepper 3 tbsp olive oil juice of one lemon pita bread Hummus Arugula DIRECTIONS 1. Mix the chickpeas, onion, tomatoes, mint parsley, and black beans in a bowl.

2. Add drizzle, olive oil, salt & pepper. Mix them well. 3. Serve at room temperature. Store in an airtight refrigerator for five days. 4. We can add a salad with pita bread for extra taste. NUTRITION: Calories: 281kcal Fat: 10.3g Protein: 12.6g Carbs: 38.1g Fiber: 12.4g

256.

Blue cheese and arugula salad

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 2 INGREDIENTS 1/4 cup walnuts 1/4 cup blue cheese (crumbled) 1/4 cup cranberries 4 cups arugula Dressing 1 tbsp red wine vinegar 1 tbsp sherry wine vinegar 1 tsp Dijon mustard 3 tbsp extra virgin olive oil DIRECTIONS 1. Place all ingredients for dressing in bowl & mix. 2. Put the arugula in the bowl & pour it into the bowl. 3. Now toss gently. 4. Divide into different plates & top it with the remaining ingredients. 5. Season with salt and pepper. Serve immediately & enjoy. NUTRITION: Calories: 415 kcal Fat: 36.1 g Protein: 7 g Carbs: 20.2 g Fiber: 2.7 g

257.

Fennel and seared scallop’s salad

Preparation time: 30 minutes Cooking time: 10 minutes Servings: 4 INGREDIENTS One grapefruit 1 tbsp olive oil 1 tsp raw honey 1/2 tsp chopped fennel seeds 1/4 tsp sea salt Pinch of black pepper 12 sea scallops 1/2 sliced 4 cups torn red leaf lettuce 12 toasted almonds DIRECTIONS 1. Strain the grapefruit juice in a cup 2. For the dressing: Transfer juice into a small bowl & whisk oil, add water, honey, fennel, salt & black pepper. 3. Set it aside. 4. Season scallops with remaining fennel & remaining salt. 5. Heat skillet & brush with remaining oil. Cook scallops for five minutes, flipping halfway, till they become lightly from both sides. Transfer it to a plate & cover it. 6. Repeat the same with remaining.

7. Set aside the dressing. In a bowl, toss the fennel & lettuce with the remaining dressing. Divide the fennel salad among the serving plates. Top each salad with the grapefruit pieces & cooked scallops. 8. Drizzle the reserved dressing over scallops & top with the almonds. NUTRITION: Calories: 175 kcal Fat: 6 g Protein: 16 g Carbs: 15 g Fiber: 3g

258.

Fruity asparagus quinoa salad

Preparation time: 15 minutes Cooking time: 5 minutes Servings: 7 INGREDIENTS 2 cups cooked quinoa 3 tsp olive oil 30 sliced spears asparagus 1/2 tsp salt 1/4 tsp pepper Two cloves garlic Salt and pepper 16 sliced strawberries 4.5 oz mozzarella cheese 1/3 cup Balsamic Vinaigrette 2 tbsp basil DIRECTIONS 1. Place cooked quinoa in a bowl. 2. Prepare the balsamic vinaigrette & set aside. 3. Heat olive oil in a pan to overheat. 4. Once heated, add asparagus & garlic. 5. Sprinkle with salt & pepper. Cook 2-3 min. 6. Add asparagus to quinoa. 7. Mix the strawberries, balsamic vinaigrette & cheese.

8. Toss to mix well. Top salad with the basil. NUTRITION: Calories: 178 kcal Fat: 5.5 g Protein: 10.3 g Carbs: 21.1 g Fiber: 4.6 g

259.

Garden salad with orange and olive

Preparation time: 15 minutes Cooking time: 0 minute Servings: 4 INGREDIENTS Five oranges 4 cups rocket spinach 150 g feta 1 cup olives 2 tbsp olive oil A pinch of salt One clove garlic DIRECTIONS 1. Peel & dice 4 of the oranges 2. Combine oranges, olives & leaves in a bowl. 3. Crumble feta over the top of the salad. 4. Whisk together the final orange juice, olive oil, salt, and as much garlic as you like. Taste & adjust seasoning according to requirement. 5. Pour dressing on the salad & toss gently to mix well. NUTRITION: Calories: 244 kcal Fat: 15 g Protein: 7 g Carbs: 21 g Fiber: 3g

260.

Ginger yogurt dresses the citrus salad

Preparation time: 15 minutes Cooking time: 0 minute Servings: 6 INGREDIENTS One grapefruit Two tangerines 2/3 cup ginger 1/4 cup sugar 2 tbsp honey Three navel oranges 1/2 cup cranberries 1/4 tsp cinnamon 17.6 oz Greek yogurt DIRECTIONS 1. Break the grapefruit. 2. Cut grapefruit threads, cut the tangerine sections into half. 3. Transfer the grapefruit, all juices & tangerines into a deep serving bowl. 4. Use a small sharp knife, 5. Slice oranges into round shapes and slices into quarters. 6. Add oranges & all juices into a bowl. Mix in cranberries, cinnamon & honey. 7. Cover & refrigerate for 1 hour. 8. Then Mix yogurt & ginger in a bowl.

9. Sprinkle brown sugar & cranberries. NUTRITION: Calories: 287 kcal Fat: 4 g Protein: 7 g Carbs: 60 g Fiber: 3 g

261. Grilled halloumi cheese salad Preparation time: 10 minutes Cooking time: 5 minutes Servings: 4 INGREDIENTS Salad 8 oz Halloumi cheese 1 cup black olives 1/2 cup green olives 2 cups tomatoes 4 cups arugula 1 tbsp olive oil 4 cups shishito peppers 1 cup mint leaves 1/2 cup chives Honey Citrus Dressing One garlic cloves 1 tsp Dijon mustard 2 tsp honey 2 tsp lemon juice 1/4 cup olive oil salt and pepper 1 tsp thyme optional Chili optional

DIRECTIONS 1. Cut down the cheese into 0.5-inch slices and soak them in water if required. 2. Heat the grill pan & then adds olive oil to it. 3. Take the cheese slices and grill every slice for 1 to 2 minutes, from one side. Remove the cheese, add the peppers, & increase the temp. 4. Let the peppers cook for three minutes per side. 5. Let the peppers cool down & then chop them with the cheese into small cubes. 6. Mix these with the remaining salad items. 7. Transfer everything in a small bowl and Enjoy NUTRITION: Calories: 463 kcal Fat: 36 g Protein: 12 g Carbs: 27 g Fiber: 12 g

262. Herbed calamari salad Preparation time: 20 minutes Cooking time: 5 minutes Servings: 6 INGREDIENTS 3 tbsp extra virgin olive oil Two minced garlic cloves 2.5 lb calamari rings 1/4 cup cilantro leaves 1/2 cup leaf parsley leaves 3/4 tsp kosher salt 1/4 tsp black pepper One pinch of red pepper juice of one lemon 1/4 cup mint leaves Sliced peel of one lemon DIRECTIONS 1. Defrost the calamari. With the help of a cutting, the knife removes skin from the preserved lemon. Remove the inside portion & Slice them into thin pieces. 2. Chop garlic & mince also chop washed parsley, cilantro, & mint. 3. Heat frying pan at high temperature and the add 1.5tbsp. of olive oil to it 4. Heat oil again and add garlic to it and cook with continuous stirring for 20-30 sec. Cook until it is scented, then add calamari batches in it. Divide the 1.5 tbsp. Olive oil in it and cook the calamari batches.

5. Add a pinch of Black pepper & sea salt & continue cooking for 2 to 4 minutes. Or cook until it becomes opaque & firm. Do not overcook it otherwise;, it becomes a rubber-like mixture. 6. Remove the excess liquid left during cooking and convert the coked calamari into a mixing bowl. 7. Add remaining pepper, olive oil, salt, red pepper, preserved lemon rind, herbs, & lemon juice in a mixing bowl & cook well while calamari still warm. NUTRITION: Calories: 241 kcal Fat: 9 g Protein: 29 g Carbs: 7 g Fiber: 2 g

263. Spring soup with a poached egg Preparation time: 20 minutes Cooking time: 20 minutes Servings: 6 INGREDIENTS 3 tbsp Olive Oil 2 Leeks 6 Eggs 2 tbsp splash Vinegar 3 Carrots 6 cups Chicken Stock One bunch Asparagus One bunch Ramps root 2 Garlic cloves 1/2 Sugar Snap Peas 1/2 Mixed Herbs Lemon Juice DIRECTIONS 1. Heat olive oil in a soup pot, then add carrots, leeks, garlic, and the diced ramp stalks. Flavor with salt & cook on over -high temp. Unless it softens, & the garlic starts to turn golden about 5 minutes. 2. Add the stock and bring to a boil, then reduce to a simmer. Simmer until the vegetables are tender, about 10 minutes. 3. Add the asparagus & pea pods & continue to simmer until the asparagus & peas are crisp-tender, about three mints.

4. Add a pinch of salt & a splash of vinegar. Crack an egg into a cup & gently lower into the simmering water. Turn off the heat, cover the frypan, & let the eggs poach for 4 minutes. 5. Remove eggs & place one egg in the bottom of every soup bowl. 6. Finally, remove from stove & mix the ramp herbs & leaves. 7. Taste & season as needed with sea salt, pepper, & lemon juice. 8. Serve & enjoy your soup. NUTRITION: Calories: 150 kcal Fat: 5 g Protein: 16 g Carbs: 11 g Fiber: 7 g

264. Mint avocado chilled soup Preparation time: 5 minutes Cooking time: 0 minute Servings: 2 INGREDIENTS 1 cup of milk chilled 1 tbsp lime juice 20 mint leaves One ripe avocado Two romaine lettuce leaves Salt to taste DIRECTIONS 1. Put all ingredients in blender & mix them well. The soup should be dense but not as dense as a puree. Freeze in the fridge for five to ten minutes. & serve it. NUTRITION: Calories: 280 kcal Fat: 26 g Protein: 4 g Carbs: 12 g Fiber: 8g

265. Cucumber olive rice Preparation time: 30 minutes Cooking time: 55 minutes Servings: 8 INGREDIENTS Three garlic cloves 1 lb. heirloom 8 oz feta 1 cup parsley leaves 7 tbsp olive oil Kosher salt to taste Black pepper to taste 1.5 cups brown rice One chopped onion Three chopped cucumbers 3 tbsp sherry vinegar 1 cup mint leaves DIRECTIONS 1. Add 2 tbsp. Oil in a heated frying pan. 2. Then add garlic along with salt and cook it for five minutes. While stirring till it gives aroma & transparent. Transfer this into a bowl 3. Take frying pan again, heat it and add 1 tbsp of oil & rice. Cook this for three minutes while stirring till it turns golden & nutty. 4. Add water to the bowl and boil it. Mix it only one time & then decrease the heat to low temp. and then cover it. Cook till rice is delicate, & water

has been soaked up. Please remove it from the stove and let it cool for five minutes. 5. Move rice into a bowl along with the mixture of onion and let it cool for 20 minutes. 6. Mix cucumbers, tomatoes, vinegar, & remaining oil. Season with sea salt & black pepper. 7. Finally, Coat with cheese, parsley, & mint and serve it. NUTRITION: Calories: 223 kcal Fat: 12.7 g Protein: 4.5 g Carbs: 24.6 g Fiber: 3.9 g

266. Basil tomato rice Preparation time: 10 minutes Cooking time: 30 minutes Servings: 4 INGREDIENTS 1 tbsp olive oil Two cloves garlic salt to taste Black pepper to taste 1/2 cup onion 1 cup white rice One ripe tomato 2 cups chicken broth 3 tbsp grated parmesan cheese 2 tbsp basil DIRECTIONS 1. Take a frying pan, add onions & olive oil to it and cook it for four minutes. Then add rice in it & cook it for 2-3 mints more. 2. Add tomatoes, chicken broth, sale, black pepper & garlic to it. 3. Cover it and boil & reduce heat to a simmer. Cook for 20 minutes. Without raising the lid. 4. Please remove it from the stove & rest it for five minutes before removing the lid off. Add parmesan cheese & basil & mix well. 5. Place this in a bowl and garnish it with remaining parmesan cheese along with basil & tomatoes if required.

NUTRITION: Calories: 113 kcal Fat: 5 g Protein: 3 g Carbs: 14 g Fiber: 1 g

267. Mac and cheese Preparation time: 5 minutes Cooking time: 10 minutes Servings: 8 INGREDIENTS 8 oz macaroni Cheese Sauce 2 tbsp butter 2 tbsp all-purpose flour 1/2 tsp sea salt 1/4 tsp garlic powder 1 cup milk 1/4 cup sour cream 2 cups shredded cheddar cheese DIRECTIONS 1. Cook elbow macaroni by adding salt to the water used to boil the noodles. Drain, & set it aside. Cheese sauce 2. Mix flour, sea salt, & garlic powder in a bowl. In a frying pan, melt butter. 3. Combine flour mixture & whisk to blend. Cook for one minute till the mixture becomes a little brown. Add milk & whisk till the mixture smooths. 4. Now add Greek yogurt & whisk till smooths. Cook it for 3 to 5 minutes on -high heat till the mixture is dense.

5. Once the mixture is dense, lower the heat & add cheese to it. Whisk till cheese is melts & mixture smooths. Check and add salt according to requirement. 6. Combine cooked pasta with cheese sauce & stir till sauce is equally dispersed. 7. Let the mac & cheese cool down for 3-5 minutes or till cheese sauce has condensed slightly & sticks with the noodles. NUTRITION: Calories: 271.1 kcal Fat: 13.8 g Protein: 12.8 g Carbs: 25.3 g Fiber: 1.1 g

268. Pesto chicken pasta Preparation time: 5 minutes Cooking time: 20 minutes Servings: 3 INGREDIENTS Two garlic cloves 1/2 lb penne pasta 1 cup milk 1 lb boneless chicken breast 2 tbsp butter 3 oz cream cheese 1/3 cup basil pesto 1/4 cup grated Parmesan 1.5 cups chicken broth Black pepper One pinch of red pepper DIRECTIONS 1. Take the chicken breast piece & cut them into 1-inch pieces. Then add butter to a frypan & melt it. 2. Cook chicken until it turns to brown over medium heat. 3. Add the chopped garlic to it. Add garlic and chicken to the frying pan and cook it for one minute. 4. Add pasta & chicken broth to the garlic and chicken mixture. 5. Put a lid on the frypan, boil the broth on high flame.

6. After the broth is fully boiled, mix paste and heat on low flame for eight minutes. 7. Once the pasta is tender & most broth is soaked up, add cream cheese, milk, and pesto. 8. Stir it & cook over high temp till the cream cheese melts fully. 9. Lastly, add the chopped parmesan and mix it until fully combined. 10.

If using, add the spinach & sliced sun-dried tomatoes. Mix until the spinach has wilted, remove pasta from the stove. Decorate pasta with crushed pepper & a pinch of red pepper & serve.

NUTRITION: Calories: 748.68 kcal Fat: 41.53 g Protein: 41.75 g Carbs: 52.55 g Fiber: 4.1 g

269. Spinach pesto pasta Preparation time: 10 minutes Cooking time: 15 minutes Servings: 4 INGREDIENTS 1/2 cup peas One whole ripe avocado 2 cups baby spinach leaves 7 tbsp basil pesto 12 oz of fusilli pasta Salt to taste 1.5 tbsp red wine vinegar 1/2 tsp black pepper DIRECTIONS 1. Cook pasta in boiling water for ten minutes. 2. Transfer the hot pasta over spinach in a bowl. 3. Add pasta liquid to the bowl. 4. Mix vinegar, pepper, peas, pepper, and avocado. Serve and enjoy it. NUTRITION: Calories: 627 kcal Fat: 39 g Protein: 23 g Carbs: 45 g Fiber: 3g

270. Fiber packed chicken rice Preparation time: 5 minutes Cooking time: 10 minutes Servings: 2 INGREDIENTS 1 tsp rice vinegar 1 tsp toasted sesame oil Six scallions root One shredded carrot 1 tbsp avocado oil Three eggs One pinch of salt Black pepper 1/2 cup peas 2 cups cooked brown rice 3 tsp soy sauce 1/2 tsp grated ginger DIRECTIONS 1. Take ½ tbsp of olive oil & heat it. 2. Take eggs in a bowl & whisk until well combined & put a pinch of salt & black pepper powder. Pour these eggs into a saucepan & scramble. 3. Now add half tbsp olive oil in a pan & add scallion & carrots. Sauté the ingredients till they are softened (3-4 min). 4. Take frozen peas in a pan & add rice, vinegar, tamari, ginger & sesame oil. Mix them well. Now turn off the heat & combine with scrambled

eggs. 5. Now add salt according to taste. 6. Now cook the whole dish for almost 5-5 min until it is well cooked and warmed. 7. Bean sprouts, veggie & water chestnuts will be a delicious addition to the dish if needed. NUTRITION: Calories: 691 kcal Fat:22 g Protein: 49 g Carbs: 75 g Fiber: 11 g

271. Tasty Greek rice Preparation time: 10 minutes Cooking time: 30 minutes Servings: 4 INGREDIENTS One chopped yellow onion 1 cup parsley 1 tsp dill weed 2 cups of rice One garlic clove 1/2 cup orzo pasta olive oil 2 tbsp lemons juice 2 cups broth One pinch of salt DIRECTIONS 1. Wash & soak the rice (15-20) min in cold water & then drain. 2. Take olive oil in a pan & add onion. But first, heat the oil. It will take 3-4 minutes. 3. Add pasta & toss until orzo gains some color & then add rice. 4. Add 2 tbsp of lemon juice & broth. Now boil the liquid & bring the heat to a moderate level. 5. Now cover the pot & cook (20 min) until rice is cooked, i.e., the liquid is absorbed completely, and rice is tendered, then remove from stove. 6. For better taste, leave the pot covered & do not stir the rice (10 minutes).

7. Now uncover & stir with parsley & lemon zest. Now, if required, place some slices of lemon on the top for garnishing. 8. Now serves and enjoy. NUTRITION: Calories: 145 kcal Fat: 6.9 g Protein: 3.3 g Carbs: 18.3 g Fiber: 5 g

272. Herb rice Preparation time: 5 minutes Cooking time: 20 minutes Servings: 4 INGREDIENTS 1 tsp salt 2 Tbsp butter 1 tsp onion black pepper juice 3 cup chicken broth 1 tsp garlic 1/4 cup lemon juice 1.5 cup basmati rice 1/2 tsp rosemary, basil, dill, parsley, oregano, thyme DIRECTIONS 1. Melt butter on moderate heat & add salt & black pepper powder. Keep stirring till the onion is softened. 2. Now add garlic & cook (1 min) 3. Add chicken broth & lemon juice with herb along with rice. 4. Keep stirring until mixed. 5. Now, wait for a boil, cover & lower heat. 6. Keep cooking until rice is well softened & garnish with herbs if required. 7. Serve & enjoy.

NUTRITION: Calories: 227 kcal Fat: 0 g Protein: 4 g Carbs: 49 g Fiber: 3 g

273. Pecorino pasta with sausage and tomato Preparation time: 20 minutes Cooking time: 20 minutes Servings: 4 INGREDIENTS 2 tsp olive oil 1 cup sliced onion 8 oz penne 8 oz Italian sausage 6 tbsp grated Romano cheese 1/4 tsp salt 2 tsp garlic 1 1/4 lb tomatoes 1/8 tsp black pepper 1/4 cup torn basil leaves DIRECTIONS 1. Boil & drain pasta. 2. Keep the boiled pasta aside. 3. Now at a full flame, heat a skillet, which should be nonstick. 4. Take oil in a pan & add sausage and onion to it. Cook for about two minutes. Now remove from stove & add pasta, salt, black pepper powder & cheese. 5. Add oil to a pan, swirl to coat. 6. Sprinkle remaining 1/4th cup of cheese and serve

7. NUTRITION: Calories: 389 kcal Fat: 10 g Protein: 21.6 g Carbs: 53.5 g Fiber: 4.5 g

274. Pesto pasta and shrimp Preparation time: 10 minutes Cooking time: 10 minutes Servings: 3 INGREDIENTS 10 oz spaghetti 3/4 cup basil pesto 1 lb shrimp 1 tbsp olive oil 1 tsp Italian seasoning Salt to taste Black pepper to taste 1/4 cup parmesan cheese DIRECTIONS 1. Bring a pot of salted water to a boil and cook the pasta. 2. While the pasta is cooking, prepare the shrimp. Heat the olive oil in a pan over high heat. 3. Add the shrimp and sprinkle with Italian seasoning, salt, and pepper. 4. Cook for 2-4 minutes or until shrimp is just pink and opaque. Turn off the heat. 5. Drain the pasta and add it to the pan with the shrimp. Stir in the pesto. 6. Add the cherry tomatoes and parmesan cheese to the pan. 7. Garnish with parsley if desired. NUTRITION: Calories: 627 kcal Fat: 30 g Protein: 40 g Carbs: 57 g Fiber: 5g

275. Spanish rice casserole with cheesy beef Preparation time: 10 minutes Cooking time: 25 minutes Servings: 4 INGREDIENTS 16.8 oz Spanish Rice mix 1 tbsp olive oil One red bell pepper 1 cup of corn 1 cup meatless crumbles 1/3 cup sour cream 1/4 cup salsa 1/2 cup Monterey Jack cheese 2 tbsp crumbled queso fresco One avocado sliced DIRECTIONS 1. Prepare the rice in a 2.5-liter casserole dish, which should be microwavable. 2. Preheat the microwave up to 375 F. 3. Take a skillet and heat the oil. 4. Now cook bell pepper till tendered 5-7 minutes. 5. Once the rice is cooked, then combine the bell pepper, cooked, meatless crumbles, salsa, sour cream & corn. 6. Now sprinkle the cheese on the top.

7. Bake it, uncovered (10 minutes), till the cheese is melted & browned on top. 8. 9. Top sliced avocado. NUTRITION: Calories: 437 kcal Fat: 22 g Protein: 13 g Carbs: 46 g Fiber: 6g

276. Yangchow Chinese style fried rice Preparation time: 15 minutes Cooking time: 20 minutes Servings: 6 INGREDIENTS 6 cups cooked white rice 1 cup barbecued pork 1 tsp sugars 1 tsp ginger Ten pieces of shrimps 3/4 cup green peas 1 tsp garlic 1 1/2 tbsp soy sauce 2 tsp salt 1/4 cup green onion Two beaten eggs 3 tbsp cooking oil DIRECTIONS 1. Heat the oil & sauté ginger-garlic together. Add the shrimps & cook (1 minute). 2. Pour the egg mixture & cook. 3. Divide the cooked egg into pieces. 4. Add rice & soy sauce, salt & sugar, and mix with other ingredients. 5. Add pork, which is barbecued & cook (3 minutes).

6. Add peas & shrimp & cook 3 minutes. 7. Add onions and cook (2 minutes). 8. Turn off heat & transfer to a serving plate. NUTRITION: Calories: 301 kcal Fat: 8 g Protein: 7 g Carbs: 49 g Fiber: 2 g

277. Mahi-mahi pomegranate sauce Preparation time: 5 minutes Cooking time: 20 minutes Servings: 2 INGREDIENTS 12 oz Mahi-mahi fillets 1/2 cup balsamic vinegar 1/4 cup pomegranate juice 1 tbsp olive oil 1 tbsp squeezed lemon juice 1/2 cup pomegranate seeds DIRECTIONS 1. Preheat microwave up to 450 deg. 2. Take baking dish & lay Mahi fillets, drizzle with lemon juice & olive oil. 3. Bake it for 15-20 minutes 4. Take a pan & heat vinegar, pomegranate juice & seeds over high heat. 5. Bring a boil & let the sauce to reduce (20 minutes) 6. Spoon the fillets. 7. Serve & enjoy. NUTRITION: Calories: 350 kcal Fat: 1.50 g Protein: 25 g Carbs: 45 g Fiber: 3 g

278. Feta tomato sea bass Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 INGREDIENTS 2 oz dry white wine 2 tbsp lemon juice 32 oz sea bass fillets 4 oz feta cheese Five ripe tomatoes 5 tbsp olive oil 2 tbsp butter 2 tbsp basil Three garlic cloves 1 tbsp oregano Salt & pepper DIRECTIONS 1. Take fish & rub salt & pepper over it. 2. Heat the pan & add olive oil. 3. Put the fish in a pan. 4. Cook it until it is golden brown. 5. Add basil, cheese, lemon juice, tomatoes & garlic. 6. Bake 12-15 minutes at 400 deg. Take the dish out and finish it with butter.

7. The dish is ready. 8. Now serve and enjoy. 9. NUTRITION: Calories: 549 kcal Fat: 34 g Protein: 48.1 g Carbs: 9.9 g Fiber: 2.3 g

279. Crab stew Preparation time: 25 minutes Cooking time: 25 minutes Servings: 4 INGREDIENTS 2 tbsp sweet paprika 1/2 cup heavy cream 6 tbsp unsalted butter 1/4 lb shrimp 1 lb lump crabmeat 2 cups steamed rice 3/4 tsp chipotle Chile powder 2 tbsp all-purpose flour 1/4 cup dry sherry 2 cups clam juice 1 cup of water One small onion One garlic clove Salt and pepper 1 tbsp leaf parsley DIRECTIONS 1. Melt one tbsp of butter in a pan. 2. Add shrimp & cook at moderate heat. Now add sherry & cook for 2 minutes.

3. Add clam juice & water. 4. Bring a boil & simmer moderately at low heat for 10 minutes. 5. Strain broth. Now again, melt 2 tbsp butter in the pan. 6. Add garlic & onion & cook at moderate heat till it is softened. 7. Add paprika & chipotle, stirring for 3 minutes. Now stir with flour. 8. Whisk broth in the pan. Cook till it becomes smooth & then bring a boil. 9. Simmer at low heat. Whisk till it is just thickened 5 minutes. 10.

Add cream, simmer & season with salt & pepper.

11.

Take a skillet & melt 3 tbsp butter.

12.

Now gently stir the crab & cook at moderate heat.

13.

Toss for a few minutes’ till warmed 4 minutes.

14.

Season with salt & pepper, Spoon steamed rice into the shallow bowls, Ladle shellfish sauce on rice & top with crab. Sprinkle with parsley & serve.

NUTRITION: Calories: 827 kcal Fat: 60.7 g Protein: 37.7 g Carbs: 34.6 g Fiber: 1.9 g

280. Flavor cioppino Preparation time: 15 minutes Cooking time: 20 minutes Servings: 4 INGREDIENTS 3 tbsp olive oil Four chopper garlic cloves 2 tsp salt 1/2 tsp pepper One diced onion One sliced fennel bulb Two celery stalks Two diced carrots 1/2 cup Italian parsley 1 tsp red pepper 1/2 lb scallops 1 lb firm fish 1/4 cup tomatoes 1 1/2 cups dry white wine 6 cups fish stock One bay leaf 1 lb Manila clams 1 lb mussels DIRECTIONS

1. Heat oil in a heavy-bottom pot. 2. Add onion and fennel and sauté for 5 minutes, stirring. 3. Add the carrots, celery, and garlic and continue sautéing for five more minutes. 4. Season with salt, pepper, and chili. Add the tomato paste and stir for one minute. 5. Add the tomatoes and their juices to the pot, along with the wine. Let the wine reduce by half, then add the stock and bay leaves. 6. Either chicken stock and let it a simmer. Add fish and simmer for ten minutes. NUTRITION: Calories: 358 kcal Fat: 19.5 g Protein: 33.7 g Carbs: 12.6 g Fiber: 2.9 g

281.

Savory zucchini loaf

Preparation time: 25 min Cooking time: 50-55 min Servings: 8 INGREDIENTS 5 tbsp of olive oil One small, diced zucchini. Half cup of hazelnuts. ¾ cup of tomato (sun-dried). Half cup milk One cup all-purpose flour. Three eggs 2 tsp of baking powder 2/3 cup of mozzarella cheese. ¼ cup of basil. ¼ tbsp of black pepper ¼ tbsp of sea salt DIRECTIONS 1. Preheat the microwave up to 350 F 2. Toast hazelnuts on moderate heat in a frypan. Sauté diced zucchini on medium heat (5 min). 3. Place tomatoes in a bowl. For ten minutes, cover it with hot water. Drain it and place it aside. 4. Take three eggs and whisk them in a bowl.

5. Add milk to eggs & beat. 6. Add flour & baking soda mix until it becomes smooth. 7. Add 5 tbsp of olive oil & pepper. 8. Mix it well. 9. Add other ingredients tomatoes, basil, hazelnuts & mozzarella. Mix delicately with a spatula. 10.

Spray the pan with cooking spray & pour the batter into it.

11.

Bake for almost 45 min until toothpick comes out dry and clean.

12.

Cut it into slices & serve.

NUTRITION: Calories: 291 kcal Fat: 21g Protein: 8g Carbs:18 g Fiber: 2g

282.

Chilled Pea and mint soup

Prep time: 20 min Cook time: 20-25 min Servings: 4 INGREDIENTS 2 tbsp of butter One chopped onion medium size. Two cups of water. Two pounds of frozen green peas. Two cups of vegetable broth. ¼ cup of fresh mint leaves ¼ cup of fresh parsley 1 tsp of fresh lemon juice. Half tsp cayenne. Mint leaves for garnishing DIRECTIONS 1. Melt the butter in a large pan. 2. Add onions & cook till softened for 7 minutes. 3. Combine vegetable stock & water in a medium-sized saucepan. 4. Stir in 1/2 of the water mixture in the large pan along with the onions. Increase the heat & bring to boil. 5. Add peas & bring to a boil for one minute. 6. Remove from stove. 7. Add remaining water mixture with the mint, parsley & cayenne.

8. Puree with an immersion blender in a pot till it becomes smooth. 9. Season using lime juice. 10.

Cool until chilled.

11.

Serve in the bowls with mint leaves.

NUTRIENTS: Calories: 248 kcal Fat: 7g Protein: 8g Carbs:37 g Fiber: 2g

283.

Watermelon & cantaloupe salad

Preparation time: 10 minutes Cooking time: 0 minute Servings: 6 INGREDIENTS ¼ cup of pine nuts 2 cups of diced cantaloupe, Six cups of diced watermelon. 5 tbsp of olive oil 2/3 cup of crumbled feta cheese. 1/4 cup of fresh mint. ¼ tsp of black pepper powder. DIRECTIONS 1. Toast pine nuts in a pan. 2. Add olive oil, cantaloupe & watermelon in a bowl. 3. Sprinkle the cheese, mint & pepper. 4. Mix it delicately. 5. Chill for one hour. 6. Serve. NUTRIENTS: Calories: 241 kcal Fat: 19g Protein: 4g Carbs: 17 g Fiber: 2g

284.

Southern-fried okra

Preparation time: 5 min Cooking time: 25 min Servings: 6 INGREDIENTS Half cup flour-unbleached Half cup of cornmeal. 1/8th tsp of salt 1/4th tsp of fresh black pepper One egg. Two tbsp of milk 1/3rd cup of sunflower oil 3 cups of fresh okra DIRECTIONS 1. Preheat the microwave up to 300 F 2. Mix & whisk together the flour, salt, black pepper & cayenne in a bowl. 3. Beat egg & milk in a bowl. 4. Heat sunflower oil. 5. Dip okra pieces in the egg batter & roll in a mixture. 6. Fry in the pan. Turn over after two min. 7. Remove the cooked okra with a spoon & drain each batch. 8. Transfer 1st batch to a baking dish to keep it warm while the remaining okra is cooking. 9. Place the 2nd batch of the fried okra in the oven till the final batch is done.

10.

Serve it immediately.

NUTRIENTS: Calories: 213 kcal Fat: 14g Protein: 5g Carbs:20 g Fiber: 3g

285.

Pesto Pasta with Peas and Mozzarella

Preparation time: 10 minutes Cooking time: 0 minute Servings: 3 INGREDIENTS 2 cups green peas 1 cup mozzarella balls low sodium 4 cups Boiled Penna Pasta Pesto 2 cups fresh basil leaves ¼ tsp Garlic powder 1 tbsp Lemon juice 2 tsp zest of a lemon 1/3 cup olive oil ¼ tsp Salt ¼ tsp Pepper DIRECTIONS 1. For making pesto, add all the ingredients in a blender or food processor and mix them except for olive oil. Pulse until crudely sliced. 2. Reduce the food processor’s speed or blender, slowly add olive oil to it, mix it well, and blend.

Scrape down the sides of the food

processor/blender to fully mix the end. Add salt & pepper. 3. Add mozzarella, pasta, and peas into a large bowl. Add pesto according to requirement Add pesto as desired and then mix all ingredients.

NUTRITION: Calories: 280 kcal Fat: 14 g Protein: 11 g Carbs: 27 g Fiber: 3g

286.

Balsamic Roasted Green Beans

Preparation time: 5 minutes Cooking time: 17 minutes Servings: 1 cup INGREDIENTS 1 lb Green beans 2 Chopped Garlic Cloves 1 tbsp Balsamic vinegar 1 tbsp Olive oil ⅛ tsp Salt ⅛ tsp Pepper DIRECTIONS 1. Preheat oven to 425°F. 2. Mix green beans along with olive oils, pepper & salt in a large bowl. 3. Evenly spread green beans on a foil or parchment paper-lined on a baking sheet. 4. Bake them for 10-12 mints in the oven until it turns light brown 5. Spread garlic with green beans & mix well to combine. Then again, bake it for another 5 minutes till beans are warm & browned. 6. Remove from oven & toss with balsamic vinegar. NUTRITION: Calories: 93 kcal Fat: 5 g Protein: 4 g Carbs: 12 g Fiber: 4 g

287.

Mac in a Flash (Macaroni and Cheese)

Preparation time: 2 minutes Cooking time: 10 minutes Servings: 4 INGREDIENTS 3 cups Water 1 cup Noodles ½ cup Grated Cheddar Cheese 1 tsp Butter ⅛ tsp dry mustard DIRECTIONS 1. Add noodles in boiling water, boil it for 5 to 7 minutes or until tender, and then drain the boiled noodles. 2. Sprinkle the grated cheddar cheese on the hot noodles & mix it with butter and dry grounded mustard NUTRITION: Calories: 179 kcal Fat: 6 g Protein: 7 g Carbs: 23 g Fiber: 0.7 g

288.

Costa Rican Gallo Pinto

Preparation time: 5 minutes Cooking time: 30 minutes Servings: 4 INGREDIENTS 1/3 cup dry black beans 4 tbsp Olive oil 110g Chopped Onion 2 Chopped Garlic Cloves One chopped red bell pepper 1 tsp Cumin 1 tbsp Salsa Lizano 3 cups Cooked White rice ½ tsp black pepper Bit of smoked paprika ¼ cup Chopped Cilantro 4 Hard-boiled eggs Salt to taste DIRECTIONS Preparation of beans advance 1. Soak black beans in one and a half cups of water at least for 2 hrs. or overnight. 2. Add beans in boiling water and boil them until beans tender for tenfifteen. Save beans along with water.

Preparation for Gallo pinto 3. Take a large frying pan and heat the oil over medium heat. 4. Then add sliced veggies (garlic, onion, & red pepper) to it. 5. Fry and stir it while frying unless or until vegies becomes soft & aromatic. 6. After adding cumin and salsa Lozano in it, mix, then gin cook gin for two to three more minutes. 7. Now mix the boiled bens and its water in it and again cook for just one mint. 8. Combine the cooked rice & make sure that stir until rice is completely mixed with the beans. 9. Cover the frying pan, reduce the heat & cook again for one to two minutes, till the rice is warmed. 10.

Flavor with smoked paprika, pepper & cilantro for good flavor.

11.

Finally, add this to a bowl and decorate it with a hard-boiled egg on top.

NUTRITION: Calories: 425 kcal Fat: 19 g Protein: 13 g Carbs: 50 g Fiber: 5g

289.

Cheese Quiche

Preparation time: 5 minutes Cooking time: 45 minutes Servings: 8 INGREDIENTS 4 Marginally beaten eggs Splash of Pepper 1.5 cup milk 3 oz shredded cheddar cheese ¼ cup Chopped onion 1 tsp Parsley leaves Pastry shell un-baked DIRECTIONS 1. Preheat0oven to 350°F. 2. Mix all ingredients in a large bowl & mix it perfectly. 3. Now add already prepared unbaked pastry shell. 4. Bake this for forty to forty-five minutes. 5. Cut into eight slices but cool this before baking. NUTRITION: Calories: 189 kcal Fat: 12 g Protein: 8 g Carbs: 11 g Fiber: 0 g

290.

Cauliflower and Broccoli

Preparation time: 5 minutes Cooking time: 35 minutes Servings: 12 INGREDIENTS Ten bubs of Cauliflower 1 Broccoli 3 Carrots 2 tbsp Butter or margarine ¼ Chopped onion ¼ tsp Garlic salt ½ cup Water DIRECTIONS 1. Cut veggies (carrots cauliflower, & broccoli) into bite-size slices & add garlic salt, butter/margarine, & onion in it. 2. Bring water to a boil & steam vegetable until cooked, for around 30 minutes in a very large pot. NUTRITION: Calories: 43 kcal Fat: 2 g Protein: 1 g Carbs: 0 g Fiber: 0 g

291.

Pesto Pita Pizza

Preparation time: 7 minutes Cooking time: 20 minutes Servings: 4 INGREDIENTS Homemade pesto 1 cup basil leaves 1 tbsp Chopped garlic 3 tbsp Pine nuts 1/3 cup Shredded Parmesan cheese 1 tsp Pepper 1/3 cup Olive oil Pizza Two pita bread 1 cup sliced mushrooms Two plum Chopped tomatoes ¼ onion Chopped Red onions 2 tbsp balsamic glaze DIRECTIONS 1. Start from preparing homemade pesto by mixing garlic, basil, Parmesan, pine nuts & pepper in a food blender, and with that, slowly add olive oil in it & then set aside. 2. Preheat0oven to 350°F. 3. Spread pesto on every pita0bread.

4. Spread layers of tomatoes, red onion & mushrooms bread. 5. Bake for 15 to 20 minutes. 6. Take out from the oven and cool it. 7. Sprinkle with balsamic glaze on every pizza. NUTRITION: Calories: 233 kcal Fat: 12 g Protein: 1 g Carbs: 14 g Fiber: 2g

292.

Bulgur Vegetable Salad

Preparation time: 15 minutes Cooking time: 0 minute Servings: 5 INGREDIENTS 1 cup Cooked Bulgur 1 cup broccoli Chopped 1 cup cauliflower Chopped One chopped red bell pepper 1 Scallion Chopped 2 tbsp chopped basil leaves lemon juice & zest 1 tbsp olive oil Black pepper according to taste DIRECTIONS 1. In a large bowl, mix the broccoli, bulgur, bell pepper, scallion, cauliflower, basil, lemon juice, olive oil, & lemon zest. Flavor with pepper. 2. Toss again & serve. NUTRITION: Calories: 106 kcal Fat: 3 g Protein: 3 g Carbs: 18 g Fiber: 4 g

293.

White Bean Veggie Burgers

Preparation time: 10 minutes Cooking time: 15 minutes Servings: INGREDIENTS 1 cup white beans 1 cup White rice cooked 1 tsp Garlic powder 2 tsp dried thyme ½ tsp Ground chipotle pepper ½ chopped sweet onion ½ cup of corn ½ cup chopped red bell pepper 2 tbsp Lemon Juice 1/3 cup all-purpose flour One Egg Black pepper to taste 2 tsp olive oil DIRECTIONS 1. Mesh beans in a large bowl using a potato masher, leave few whole beans according to need. Then add the garlic powder, onion, thyme, chipotle pepper, rice, corn, bell pepper, egg, flour, and lemon & mix well. Flavor with pepper. 2. Make four patties of this mixture using hands.

3. Take a large frying pan, add olive oil to it, and heat it on medium heat. For five minutes, cook burgers until browned on0one side, then flip its side and cook the other side for an additional 5 minutes. NUTRITION: Calories: 290 kcal Fat: 4 g Protein: 11 g Carbs: 50 g Fiber: 5 g

294.

Chicken N’ Orange Salad Sandwich

Preparation time: 5 minutes Cooking time: 0 minute Servings: 6 INGREDIENTS 1 cup Sliced cooked chicken ½ cup Chopped celery ½ cup Chopped green pepper ¼ cup chopped onion 1 cup Mandarin oranges 1/3 cup Mayonnaise DIRECTIONS 1. Toss green pepper, chicken, onion & celery to combine. 2. Add mayonnaise & mandarin oranges. 3. Combine lightly. 4. Enjoy with bread NUTRITION: Calories: 403 kcal Fat: 20 g Protein: 31 g Carbs: 24 g Fiber: 5g

295.

Avocado toast

Preparation time: 5 minutes Cooking time: 2 minutes Servings: 1 INGREDIENTS Two slices of bread ½ sliced avocado One pinch of Red pepper flakes Sea salt lemon or lime DIRECTIONS 1. Toast the bread 2. Top the toasted bread with avocado (mashed or sliced) 3. Sprinkle sea salts or red pepper flakes (according to taste) NUTRITION: Calories: 237 kcal Fat: 15.8 g Protein: 6.1 g Carbs: 21.2 g Fiber: 8.6 g

296.

Overnight Oats

Preparation time: 7 minutes Cooking time: 0 minute Servings: 2 INGREDIENTS 1.5 cups Rolled Oats 1 cup Tinned coconut milk 1.5 cup Almond Milk 2 tbsp Chia Seeds ½ tsp Ground Cinnamon DIRECTIONS 1. Blend all the ingredients. NUTRITION: Calories: 256 kcal Fat: 6.9 g Protein: 11.4 g Carbs: 37.2 g Fiber: 6.6 g

297.

Mjadera

Preparation time: 7 minutes Cooking time: 0 minute Servings: 4 INGREDIENTS 1 Cup Brown lentils 1 cup Bulgur One Chopped Onion 2 tbsp Avocado or grapeseed oil 1/4 cup olive oil Salt DIRECTIONS 1. Wash lentils & crook in the pot along with three cups water on moderate heat for fifteen minutes. Lentils should be dente. 2. When lentils are cooking, cut the onion into dices and sauté with cooking oil and sauté and oil in a pan till brown. The darker the onion, is more flavorful the dish will be. 3. Add uncooked bulgur, caramelized onion, one-fourth cup of olive oil, 1 cup water & salt according to taste. These are added into semi-cooked lentils on moderate heat till they are cooked fully. 4. If the water dries and still lentils aren’t cooked properly, add water according to need and cook again. NUTRITION: Calories: 534.4 kcal Fat: 22.1 g Protein: 17.3 g Carbs: 69.1 g Fiber: 10.6 g

298.

Cabbage slaw

Preparation time: 7 minutes Cooking time: 0 minute Servings: 3 INGREDIENTS 3 cups Chopped Green Cabbage 2 cups Chopped Red Cabbage 2 cups Chopped Carrots ½ cup Chopped Cilantro 4 tbsp Lime Juice 3 tbsp Olive Oil DIRECTIONS 1. Combine the ingredients all together in the bowl & toss them until the good mix 2. Prepare almost one-two hours ahead for the cabbage to soften & flavor to come together. NUTRITION: Calories: 118 kcal Fat: 3.5 g Protein: 17 g Carbs: 279 g Fiber: 27 g

299. Roasted grape crostini with ricotta and balsamic reduction Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 INGREDIENTS 1/3 cup Balsamic vinegar 3 tbsp Olive oil 1 tsp Brown sugar 1 tsp fresh thyme ½ tsp Black pepper ½ lb Juicy seedless grapes 6 oz Ricotta or Mascarpone cheese 12 sliced of bread DIRECTIONS 1. Preheat microwave to 400. On a baking sheet, toss grape with thyme & 2 tbsp of olive oil. Season with pepper and toss to coat. Roast for almost 15 min. Occasionally stir till the grapes are fully softened. 2. Brush baguette slices with 1tbsp of olive oil. Arrange them on a baking sheet & toast for 8 min till they become golden & crisp. 3. When grapes are being roasted, reduce the vinegar on moderate heat till it thickens & reduce to two tbsp. Stir it in brown sugar & sprinkle it with black pepper. 4. For assembling the crostini, dollop half tbsp of ricotta cheese on a toast. Spoon the warm grapes on top & drizzle it with

5. reduction. 6. Garnish the dish with chopped rosemary. NUTRITION: Calories: 96 kcal Fat: 3 g Protein: 6 g Carbs: 13 g Fiber: 2 g

300.

Low sodium herbed grilled corn

Preparation time: 3 minutes Cooking time: 20 minutes Servings: 3 INGREDIENTS ½ cup Unsalted butter 2 tbsp chopped parsley 2 tbsp chopped chives 1 tsp dried thyme ½ tsp Cayenne pepper Eight Sweet corn two limes DIRECTIONS 1. Take a small bowl. 2. Beat 1st five ingredients till they are fully blended. Spread one tbsp mixture on each ear of corn. 3. Wrap the corn individually into the heavy foil. 4. Grill the corn and cover it properly. Heat it for 15 min on moderate heat till it is tendered. Open the foil carefully to allow the steam to escape. NUTRITION: Calories: 182.3 kcal Fat: 12.6 g Protein: 3 g Carbs: 18 g Fiber: 2.5 g

301.

Sour candy Grapes

Preparation time: 1 minute Cooking time: 7 minutes Servings: 3 INGREDIENTS One box Gelatin per 3 lb of grapes 1 cup Water Lemon juice DIRECTIONS 1. Pour the gelatin into the small bowl. 2. Poke the toothpick in through a spot where the stem was connected. 3. With the help of a toothpick, dip it in the water & roll. 4. Put this into the refrigerator until chilled properly. 5. Once they are chilled, toothpicks can easily be removed. 6. Serve and enjoy the food. NUTRITION: Calories: 67 kcal Fat: 0 g Protein: 0.8 g Carbs: 18 g Fiber: 0.1 g

302.

Incredible raspberry pear sorbet

Preparation time: 5 minutes Cooking time: 20 minutes Servings: 6 persons INGREDIENTS Half cup of sugar. One pint of fresh raspberries. 1/3 cup lemon juice. Two large pears. 1 tbsp of pear liqueur DIRECTIONS Simply take 1 cup of water into a pan. Add sugar to boil and wait till the sugar is dissolved completely. Reduce heat. Simmer it, uncovered for 3 min. Remove it from heat & place it in the refrigerator to cool. Meanwhile, combine one pint of raspberries, lime juice, pear & pear liqueur in a food processor. Now cover it and process until the mixture becomes soft and smooth. Prepare as ice cream maker instructions. Cover it, let it be freed for 4 hours or till it is completely solid. Then break the mixture with a fork & serve it with some extra raspberries. NUTRITION: Calories: 135 kcal Fat: 0.4 g Protein: 0.9 g Carbs: 31.7 g Fiber: 5 g

303.

Cherry brown butter bars

Preparation time: 5 minutes Cooking time: 40 minutes Servings: 3 INGREDIENTS Crust ¾ cup melted butter 2/3 cup sugar ½ tsp Vanilla extract 2.25 cups Flour 1/8 tsp Salt Creamy Top and Cherry Filling 1 cup Grated unsalted butter Three Eggs 2/3 cup Sugar 1/8 tsp Salt ½ cup Flour 1 tsp Vanilla extract 1 tsp Almond extract 4 cups Cherries DIRECTIONS 1. Preheat the oven up to 374 & take a baking dish along with parchment paper. 2. Mix sugar, vanilla, butter in a pan on moderate heat.

3. Continue to stir until it gives foam type look, turn clear & then becomes deep brown. Now put the butter into a glass 4. Now whisk together the eggs, sugar & salt in a medium bowl till the mixture is fully blended. 5. Put the cherries in an arrangement on a cooled crust & pour the filling over the fruit carefully. 6. Now bake for thirty minutes till the filling is golden and becomes puffed. If a toothpick is inserted in it, it should be so that it comes out dried and clean. Store these bars in the container for one day and then place them in the fridge. NUTRITION: Calories: 190 kcal Fat: 11 g Protein: 1 g Carbs: 22 g Fiber: 1 g

304.

Honey garlic kebab marinade

Preparation time: 8 minutes Cooking time: 15 minutes Servings: 25 kebab INGREDIENTS ¼ cup Olive oil 1/3 cup Honey ¼ cup Bragg’s Liquid Aminos ¼ tsp Black pepper 3 Chopped garlic cloves DIRECTIONS 1. Combine all ingredients in a plastic bag and mix properly. 2. Add meat in it to marinate for 30 minutes overnight. 3. Use marinade to baste kebabs for the first five min of cooking. NUTRITION: Calories: 645 kcal Fat: 19 g Protein: 52 g Carbs: 68 g Fiber: 5g

305.

Grilled blackened tilapia

Preparation time: 5 minutes Cooking time: 10 minutes Servings: 3 INGREDIENTS Four filets of tilapia 2 tsp of smoked paprika One tsp of dried oregano 1 tsp of garlic powder 3/4 tsp cumin Half tsp of cayenne pepper Two tbsp of olive oil DIRECTIONS 1. Prepare the grill for moderate heat & lightly oil the grill grate. 2. Pat fish to dry 3. Mix the seasoning & coat the fish 4. Grill the fish for almost three min or till it is flaked easily 5. Garnish the dish with cilantro & serve. NUTRITION: Calories: 154 kcal Fat: 5 g Protein: 23 g Carbs: 4 g Fiber: 1 g

306.

Zucchini and Feta Cake

Preparation time: 15 minutes Cooking time: 45 minutes Servings: 6 INGREDIENTS Three zucchinis cubed 3 tbsp olive oil One shallot shopped Four eggs, whipped 250 gr flour One pack of baking powder 50 ml of milk 2 cups basil leaves, thin strips 200 gr feta cubed 12 olives black, cut in half salt & pepper DIRECTIONS 1. Heat some olive oil in a frypan. Pans fry the zucchini with shallot for around 10 minutes. Now season with salt & pepper. 2. Preheat oven to the temperature of 180 ° C. 3. Add flour, baking powder, and whipped eggs in a bowl and combine. Then transfer olive oil &milk, again mix until a smooth texture is obtained 4. Add zucchini, olives, basil & feta. Combine. 5. Oil a cake tin, then pour preparation in & bake for around 40 minutes.

6. Serve NUTRITION: Calories: 1844 kcal Fat: 8g Protein: 915.57mg Carbs:21 g

307.

Steamed Vegetables served with Macadamia Dressing

Preparation time: 15 minutes Cooking time: 60 minutes Servings: 2 INGREDIENTS 1/2 fennel bulb, cut into slices 1/2 pound trimmed asparagus 1/4 pound trimmed green beans 1/2 pound scrubbed small carrots Dressing 3 tbsp fresh citrus juice 1 tsp raw apple cider vinegar 1/2 tsp honey 2 tbsp olive oil 1 1/2 tbsp fresh dill, chopped 1 1/2 tbsp f parsley, chopped Four basil leaves, sliced 1/4 cup macadamia nuts, finely chopped Salt coarse DIRECTIONS 1. Mix the dressing ingredients in a bowl & season with some salt. 2. Work in batches now steams vegetables till crisp and tender, 2 - 4 minutes. 3. Display vegetables on the platter, then season with salt and garnish with

dressing. NUTRITION: Calories:228 kcal Fat:1 g Protein: 13 g Carbs: 29 g Fiber:9 g

308.

Broccoli a la Polonaise

Preparation time: 15 minutes Cooking time: 15 minutes Servings: 4 INGREDIENTS

One broccoli, florets cut 2 tbsp butter ½ cup breadcrumbs 1 tbsp Parmesan cheese, grated One boiled egg, chopped DIRECTIONS

1. Place the steamer, insert it in a saucepan, & fill with water below the steamer’s bottom. Cover boil on high heat. Transfer the broccoli, cover, & steam till tender, 2 - 6 minutes, depends on thickness. 2. Melt the butter in a saucepan; add bread crumbs & Parmesan cheese, & cook until crumbs become golden brown, 1 - 2 minutes. Now sprinkle browned crumbs onto steamed broccoli, & toss gently. Sprinkle broccoli with the chopped egg. NUTRITION: Calories:166 kcal Fat:8.5 g Protein: 5.1g Carbs:17.4 g Fiber:3.6 g

309.

Broccoli, cauliflower & feta salad

Preparation time: 25 minutes Cooking time: 5 minutes Servings: 6 INGREDIENTS 4 cups fresh broccoli 4 cups fresh cauliflower 1 cup raisins One sliced red onion 1⁄2 cup almonds sliced 1 cup feta cheese crumbled salt & black pepper 1 cup yogurt 4 tbsp sugar 1⁄2 cup mayonnaise 2 tbsp lemon juice DIRECTIONS 1. Mix mayonnaise sugar, yogurt & lemon juice; mix until completely combined. 2. A separate glass bowl mix together broccoli & cauliflower florets, almonds, onion, raisins & feta cheese. Then pour dressing, then toss till combine. 3. Sprinkle salt & pepper. 4. Chill for 2 hours. 5. Serve.

NUTRITION: Calories: 344.3 kcal Fat:17.4 g Protein: 10.4 g Carbs:42.2 g Fiber: 3.6 g

310.

Broccoli and Tomato Pasta

Preparation time: 20 minutes Cooking time: 20 minutes Servings: 4 INGREDIENTS 3 quarts’ water 8 oz spaghetti 2 cups broccoli Two tomatoes chopped Two minced garlic cloves 1/2 tsp red pepper 2 tbsp olive oil 1/4 cup Romano cheese grated 1/2 cup olives sliced 1/2 cup minced parsley 3/4 tsp salt 1/8 tsp pepper DIRECTIONS 1. Boil water in a pan, add spaghetti, and boil for 5 minutes. Transfer broccoli and boil for 3 to 4 minutes until pasta & broccoli gets tender. 2. In a nonstick skillet, sauté tomatoes, garlic & pepper flakes, 2 minutes. 3. Drain the pasta mixture, and add to skillet. Now add remaining ingredients & toss to coat. 4. Serve.

NUTRITION: Calories: 348 kcal Fat:12 g Protein: 12 g Carbs: 51 g Fiber: 5g

311.

Broccoli, Lemon, and Almond Butter

Preparation time: 5 minutes Cooking time: 10 minutes Servings: 4 INGREDIENTS One fresh broccoli florets ¼ cup melted butter 2 tbsp lemon juice 1 tsp lemon zest ¼ cup slivered almonds DIRECTIONS 1. Boil the broccoli till it gets tender, about 4 to 8 minutes, and then Drain. 2. Melt the butter in a small saucepan over medium-low heat. 3. Then remove from the heat. 4. Stir in lemon zest, lemon juice & almonds. 5. Pour it on hot broccoli

6. Serve. NUTRITION: Calories:170 kcal Fat:15.7 g Protein:3.7 g Carbs:7 g Fiber:2.7 g

312.

Lentils Stuffed Butternut

Preparation time:15 minutes Cooking time: 60 minutes Servings: 2 INGREDIENTS For the squash One butternut squash 25g Butter Pinch of black pepper Pinch of salt For the stuffing 2 tsp olive oil One clove of garlic crushed One red onion sliced 1-inch ginger piece grated 1/2 tsp cinnamon ground 1/2 tsp cumin seeds 1/2 tsp paprika 50g Sultanas 1 cup green lentils 1 cup spinach chopped DIRECTIONS 1. Preheat oven to 200°C.

2. Place squash halves in an ovenproof dish, oil it & season with salt & fresh black pepper. Roast for around 40 mins till cooked. 3. Heating oil in the frying pan, add garlic & red onion, then cook, occasionally stir about 5 mins. Add all other ingredients & cook for 10 minutes on low heat till the flavors are combined. Stir frequently. Add spinach & cook for 3 to 4 mins. 4. Place stuffing mixture on the top of roasted squash, return to the oven, 10-15 minutes. Serve immediately with pan juices to be spooned over. NUTRITION: Calories: 354kcal Fat: g Protein: g Carbs: g Fiber: g

313.

Green Curry Shrimp & Green Beans

Preparation time: 15 minutes Cooking time: 30 minutes Servings: 4 INGREDIENTS Curry Paste 1 tbsp ginger minced One onion peeled Six cloves peeled garlic Two jalapeños 1/2 cup cilantro & basil 1 tbsp fish sauce 1 tbsp lime juice 1 tbsp brown sugar Shrimp & Green Beans 12 ounces trimmed green beans 16 oz of rice noodles 2 tsp cooking oil 4 cup chicken stock 15 oz coconut milk 1-pound shrimp peeled Salt & pepper Garnish Ten mint torn leaves

1/2 lime juice 1/3 cup peanuts crushed DIRECTIONS 1. Combine all ingredients for curry paste in food processor & pulse till combined. Set it aside. 2. Boil green beans & cook for 1 to 3 minutes till bright green & tendercrisp. Now drain & run under cold water. Transfer to a bowl & set aside. 3. In an additional pot, cook noodles. Drain & rinse & set aside. 4. Heat cooking oil. Add green curry paste & cook, 1-2 minutes. 5. Add chicken stock & stir. Bring to boil & taste & season with salt & pepper. Add coconut milk & cook, 5 minutes. 6. Turn pot to heat. Add shrimp & cook, 5-6 minutes’ till cooked. Add green beans & cook, 1 to 2 minutes. Taste & season. 7. Combine lime juice, cashews, & mint leaves. Season with a pinch of salt. 8. Garnish with mint leaves & cashews & serve with lime rounds. 9. Serve. NUTRITION: Calories: 680 kcal Fat:35 g Protein:37 g Carbs:59 g Fiber:5 g

314.

Lentils, Zucchini & Tomato Sauce

Preparation time: 15 minutes Cooking time: 30 minutes Servings: 4 INGREDIENTS 2 ½ cup water 1 cup green lentils 1 tbsp olive oil One cubed zucchini ½ diced large onion Two minced cloves of garlic 2 tbsp chopped lavage 1 tbsp chopped thyme 2 cups tomato sauce DIRECTIONS 1. Bring lentils to a boil in a saucepan. Cover and simmer until tender for about 20 minutes. 2. Heat olive oil in a skillet on high heat. Sauté onion, garlic, zucchini for 5 - 7 minutes. Add lavage & thyme & cook till slightly wilted 10 seconds. Add lentils & tomato sauce. Reduce heat & cook for 3 - 5 minutes. NUTRITION: Calories:288 kcal Fat:10.5 g Protein:11 g Carbs: 39 g Fiber:10 g

315.

Pumpkin with Butternut Curry

Preparation time: 15 minutes Cooking time: 25 minutes Servings: 4 INGREDIENTS 5 cup pumpkin cubed 2 cups of water 1 tsp turmeric salt ½ cup coconut grated Three Chile peppers red One Chile pepper green 2 tbsp water 1 tsp cumin seeds 1 tbsp coconut oil Two red Chile peppers dried 1 tsp mustard seeds 1 tsp black lentils 1 tbsp coconut grated Six curry leaves DIRECTIONS 1. Add pumpkin, water, turmeric & salt in a pan and bring to boil & cook till pumpkin is tender about 15 minutes.

2. Mix coconut, green Chile pepper, red Chile peppers, 2 tbsp water, & cumin seeds in the food processor and stir into pumpkin mixture. Cook till thickened & coats pumpkin cubes, 5 - 7 minutes. Pour in the serving bowl. 3. Heat coconut oil in a small skillet, cook red Chile peppers, black lentils & mustard seeds until they sputter, for 2 - 3 minutes; pour it over a curry. 4. Heat the remaining tsp coconut oil in a skillet. Heat coconut in hot oil until browned, 3 - 5 minutes. Pour on the curry. 5. Serve NUTRITION: Calories:175 kcal Fat:12.6 g Protein: 3.5g Carbs:16 g Fiber: 3.5g

316.

Pumpkin, Cauliflower and Chickpea Curry

Preparation time: 5 minutes Cooking time: 25 minutes Servings: 4 INGREDIENTS 2 cup Butternut Pumpkin 1 tbsp of Oil One sliced onion 1 Tomato diced 2 cups cauliflower Florets 1 cup Chickpeas boiled Salt Curry Powder 1 tsp Cumin Powder 1 tbsp Coriander powder 1 tsp Chili Powder 1/2 tsp Turmeric DIRECTIONS 1. Add chopped pumpkin, onions & tomato in a pot & 1 cup of water. Now, pressure cooks it for around 6 minutes. Allow pressure to escape naturally. Blend in a blender. 2. Add oil & cauliflower in a pot and Sauté till golden brown, 15 minutes. 3. Add cooked chickpeas & Curry Powder & Mix Well then add Pure and bring to boil. Season with salt. 4. Serve hot with rice.

NUTRITION: Calories:263 kcal Fat:2 g Protein:12 g Carbs:44 g Fiber:7 g

317.

Ratatouille

Preparation time: 20 minutes Cooking time: 40 minutes Servings: 8 INGREDIENTS Veggies Two zucchinis Two eggplants Two yellow squashes 6 Roma tomatoes Sauce One onion diced Four cloves minced garlic 2 tbsp olive oil One diced red bell pepper One diced yellow bell pepper Salt and pepper 28 oz crushed tomatoes 2 tbsp chopped basil Herb seasoning 2 tbsp chopped basil 1 tsp garlic minced 2 tbsp fresh parsley Chopped 2 tsp thyme

Salt and pepper to taste 4 tbsp olive oil DIRECTIONS 1. Preheat oven to 375˚F. 2. Heat olive oil in an oven-safe pan. Sauté onion, garlic, & bell peppers for about 10 minutes. Then season with salt & pepper, add the crushed tomatoes. Mix. Remove from heat, and then add basil. Stir until smooth. 3. Arrange sliced veggies on top of the sauce and then season with salt & pepper. 4. In a small bowl, mix the basil, parsley, thyme, garlic, salt, pepper, & olive oil. Spoon herb seasoning on vegetables. 5. Cover pan with foil & bake, 40 minutes. Now, Uncover, and bake for the next 20 minutes, till vegetables are softened. 6. Serve NUTRITION: Calories:230 kcal Fat:11 g Protein: 5 g Carbs:32 g Fiber:8 g

318.

Pomegranate with Orange, Parsley Gremolata and Roasted Red Onions

Preparation time: 40 minutes Cooking time: 30 minutes Servings: 10 INGREDIENTS five tbsp olive oil ¼ cup pomegranate molasses two tbsp vinegar red wine one tbsp minced rosemary two tsp coarse kosher salt ½ tsp black pepper Five sliced red onions Gremolata 2/3 cup pomegranate seeds 1 tbsp chopped Italian parsley 2 tsp grated orange peel DIRECTIONS Onions 1. Place the rack in the middle of the preheated oven at 425°F. Use a Line of a wide-rimmed baking sheet and put in a wide tub, whisk the first six ingredients. Add the onions; whisk gently. Add all the onions near together. A cut side down, place them on a baking sheet; Using a thin spatula, transform the onions gently. Continue to roast the onions until

they are soft and thickly filled with glaze. Keep watching to avoid overbrowning. Remove them from the oven. 2. Reheat in 350°F oven just before serving, if necessary. Gremolata 3. In a tiny cup, mix the pomegranate seed with parsley and the orange peel. 4. Arrange onion on a plate mildly hot or at room temperature. Sprinkle with Gremolata and then serve. NUTRITION: Calories: 158.1kcal Fat: 40.9g Protein: 18.1 g Carbs:21.7 g Fiber: 3.6g

319.

Simple Sautéed Cauliflower

Preparation time: 15 minutes Cooking time: 15 minutes Servings: 4 INGREDIENTS One onion chopped One head of cauliflower ¼ cup olive oil 1 cup cherry tomatoes 2 tbsp 1raisins 1 tsp white sugar One minced garlic clove 1 tsp dried parsley ¼ tsp red pepper flakes 1 tbsp lemon juice DIRECTIONS 1. Heat some olive oil in a wide skillet on medium heat; cook and mix in the onion until soft. 5-10 minutes are enough. 2. Add the cauliflower, the cherry tomatoes, raisins, and finally white sugar to the onion; cover the skillet and roast, and stir regularly until the cauliflower is soft, for 4-5 minutes. 3. Mix the garlic, parsley, and some red pepper flakes in the cauliflower mixture; heat up to maximum and Sautee them until the cauliflower gets browned for 1 to 3 minutes. Drizzle the juice of the lemon over the cauliflower.

NUTRITION: Calories: 196.5kcal Fat: 13.9g Protein: 3.7g Carbs: 17.8g Fiber: 4.8g

320.

The easiest stir fry vegetable

Preparation time: 10 minutes Cooking time: 5 minutes Servings: 6 INGREDIENTS 1 tbsp olive oil One sliced bell pepper red One sliced bell pepper yellow 1 cup sugar snap peas 1 cup carrots sliced One cup sliced mushrooms Two cups broccoli One cup baby corn ½ cup water chestnuts ¼ cup of soy sauce Three minced garlic cloves 3 tbsp brown sugar One tsp sesame oil ½ cup chicken broth One tbsp cornstarch DIRECTIONS 1. Put one tablespoon of olive oil in a large skillet over medium heat. Add red and yellow bell pepper, peas, cabbage, mushrooms, broccoli, sweet corn, and some water chestnuts. Sauté for 2-3 minutes until the vegetables are nearly soft.

2. In a small whisk, add soy sauce, minced garlic, brown sugar, and sesame oil. Finally, add chicken broth and cornstarch. 3. Pour over the vegetables and boil until the sauce becomes thickened. Garnish with sliced green onions or sesame seed if needed. NUTRITION: Calories: 52kcal Fat:4g Protein: 5g Carbs:27 g Fiber: 4g

321.

Mediterranean Stew on Slow Cooker

Preparation time: 30 minutes Cooking time: 10 hours Servings: 10 INGREDIENTS One cubed squash butternut 2 cups cubed eggplant, 2 cups cubed zucchini 10 oz okra 8 oz tomato sauce 1 cup chopped onion One Chopped tomato sliced thin carrot, 1 vegetable broth, ½ cup raisins, ⅓ cup chopped garlic, one clove ground cumin, ½ teaspoon ground turmeric, ½ teaspoon crushed red pepper, ¼ teaspoon the ground cinnamon, ¼ teaspoon paprika, ¼ teaspoon DIRECTIONS 1. use a slow cooker, add butternut squash with eggplant, add zucchini, okra, tomato sauce, cabbage, peas, carrots, broth, raisins, and

finally garlic. Season with cumin seed, turmeric, red pepper, and cinnamon. 2. Cover and simmer for 9 to 10 hours on medium heat or until vegetables get softened. NUTRITION: Calories 121.9 kcal: Fat:0.5 g Protein: 3.4 g Carbs: 30.5g Fiber:7.8 g

322.

Spinach, Bean Curry & Red Lentil

Preparation time: 25 minutes Cooking time: 10 minutes Servings: 4 INGREDIENTS red lentils, 1 cup tomato puree, ¼ cup container plain yogurt, ½ (8 ounces) garam masala, one teaspoon ground dried turmeric, ½ teaspoon ground cumin, ½ teaspoon ancho Chile powder, ½ teaspoon vegetable oil, two tablespoons onion, chopped, 1 cloves garlic chopped, 2 ginger root piece fresh grated, 1 (1 inch) fresh spinach, loosely packed coarsely chopped, 4 cups chopped tomatoes, 2 chopped fresh cilantro, four sprigs can mixed beans, 1 (15.5 ounces), rinsed and drained DIRECTIONS 1. Rinse all the lentils and put them in a saucepan; add enough water to cover. Get things to a simmer. Reduce heat to medium, cover the pot and boil for 20 minutes over medium heat.

2. In a bowl, combine the purée of tomatoes and the yogurt. Season with some garam masala, then add turmeric and cumin; finally, mix some chili powder. Stir until creamy. 3. Heat oil over low heat. Stir in the onion, garlic, and 1” piece of ginger; simmer until the onion starts to brown. Now Stir in spinach; boil until dark green colored and wilt. Gradually stir in a combination of yogurt. Mix with tomatoes and cilantro. 4. Stir the lentils and beans in the mixture until well balanced. Heat through maybe five minutes. NUTRITION: Calories: 328kcal Fat:8.3 g Protein:18 g Carbs:51.9 g Fiber:15.4 g

323.

Giant stuffed capsicum

Preparation time:15 minutes Cooking time: 15 minutes Servings: 5 INGREDIENTS large capsicum/peppers, 5 olive oil, one tablespoon chopped onion, 1 garlic cloves, minced, 3 lean ground beef, 350 g (12oz) tomato paste, 1/4 cup chicken broth/stock, 1/4 cups (315 ml) grain rice, 1/2 cup uncooked corn kernels, 1 cup finely sliced green onions, 1 cup, shredded mozzarella, 1 1/2 cups (150g) water, 1/2 cup (125 ml) Mexican spices cayenne pepper, 1/2 teaspoon dried oregano, one tablespoon cumin, two teaspoons coriander, two teaspoons onion powder, 1.5 teaspoons salt 3/4 teaspoon

DIRECTIONS 1. Preheat the oven to 170C/350F. Hollow peppers 2. Using a tiny knife, slit the top of capsicum at 45 °angle. Drop empty seeds from the end. in case the capsicum bottoms are not quite straight, cut them to lie flat. (Be sure to break out in little piece so that you don’t inadvertently cut a hole just in the bottom) 3. Place the capsicums over the baking dish and suits them snugly. Filling 1. Heat oil in a broad skillet over medium heat; 2. Add the onion and garlic, then roast for 2 minutes. 3. Attach beef and fry, split it while you move, before it’s all modified from pink to blue. 4. Add the herbs, stir. Finally, add some tomato paste and simmer for 1 minute. 5. Add the barley, the maize, and the chicken broth. Now Bring to a boil, put the lid on and reduce the heat to low heat. 6. Cook for about 13-15 minutes before the rice has been cooked in the mixture; they should still be very loose at this point, not dense and stodgy (see video). 7. Stir the green onion. Fill & back 1. Put half of the filling in the packed capsicums. NUTRITION: Calories: 387kcal Fat: 15g Protein: 27 g Carbs:36 g Fiber:5 g

324.

Teriyaki Sesame Vegetables

Preparation time: 15 minutes Cooking time: 15 minutes Servings: 4 INGREDIENTS Tempeh,1 package / 8 ounce medium heads broccoli, 2 green, red, and yellow bell peppers, 3 freshly minced ginger root, one teaspoon small green onions, 5 sesame oil, 1 1/2 tablespoons DIRECTIONS 1. Break the tempeh into the shape of rectangles. Break the broccoli into the shape of bulbs. Break the peppers into broad parts. Peel and cut the ginger. Slice fine pieces of the green onion. 2. Use a large skillet, melt one tablespoon of sesame oil over low heat. Add the tempeh into a single sheet, sprinkle few pinches of kosher salt, and 3 to 4 minutes per side until you get them lightly browned. Remove it from the jar. 3. Add half a tablespoon of sesame oil in the same skillet. Now add the broccoli; also add a couple of pinches of kosher salt. Then slowly cook while stirring continuously, for 1 minute. Finally, add half a cup of water and proceed to Sautee; add some ginger and peppers with green onion and add another pinch of salt until the water boils out about 2 minutes). Sauté until all the vegetables are soft, around 4 to 5 minutes.

4. Switch the heat off. Add all the tempeh with teriyaki sauce and mix until it is filled with sauce. Now taste and apply, if necessary, a pinch of salt. Garnish with some sesame seed and serve it with the rice NUTRITION: Calories: 385 kcal Fat:9 g Protein:17.6 g Carbs:58.8 g Fiber:8.49 g

325.

Vegetarian Cannelloni

Preparation time:15 minutes Cooking time: 45 minutes Servings: 6 INGREDIENTS taco mixed beans, 395 g tin olive oil, one tablespoon chopped and peeled onion, 1 chopped red pepper, 1 chopped yellow pepper, 1 passata 500g carton, with garlic and herbs cannelloni, 12 tubes grated Cheddar mature, 200g mixed leaves, to serve DIRECTIONS 1. Preheat an oven to 150°C or 190°C, and fan 170°C. 2. Use a bowl and place the beans, now mash until they have been coarsely smashed. Set it back. 3. Heat some oil in a medium frying pan. Now add the onion and cook on low heat for 3 minutes. Switch off the fire, add peppers, and then stir-fry for 4-5 minutes. Remove from flame and let it cool slightly. Apply the spice mixture into the beans finally stir well. Set it back. 4. Place one-third of the passata using a 20 by 30cm baking dish and simply set aside.

5. Fill all the cannelloni tubes using pepper and bean mixture with the help of a teaspoon. Organize in the bowl, then spill over all the remaining passata, then sprinkle with grated cheese. Now bake for 45 minutes or until golden brown and bubbly. Serve hot NUTRITION: Calories: 711 kcal Fat:47 g Protein:30 g Carbs:44 g Fiber:5 g

326.

Corn and Zucchini Fritters

Preparation time: 15 minutes Cooking time: 4 minutes Servings: 12 INGREDIENTS all-purpose flour,2 cups baking powder, one tablespoon cumin, ½ teaspoon sugar, ½ cup salt, ½ teaspoon eggs, beaten, 2 milk, 1 cup melted butter, ¼ cup grated zucchini, 2 cups fresh corn, 1 ½ cups Cheddar cheese finely shredded, 1 cup oil for frying DIRECTIONS 1. In a big cup, mix flour and baking powder add cumin, sugar with salt and pepper. 2. In a shallow cup, mix the eggs and milk with butter together. Whisk the wet ingredients with the dry ingredients. Finally, Stir in courgette, corn, and cheese; blend well. 3. Heat some oil in a steel skillet over low heat. Add the spoonful of the batter to the hot liquid. Fry until brown. Turn the tongs once. Drop on the

paper towels. NUTRITION: Calories:143 kcal Fat: 8g Protein: 3.6g Carbs:15 g Fiber: 0.7 g

327.

Grilled Aubergine Panini

Preparation time:10 minutes Cooking time:25 minutes Servings:4 INGREDIENTS Mayonnaise reduced-fat, two tablespoons Fresh basil sliced, two tablespoons Extra-virgin olive oil, separated, two tablespoons Eggplant slices, 8 ounces 8 1/2-inch Garlic salt ½ teaspoon Whole-grain country bread, eight slices Fresh mozzarella cheese, 8 ounces 8 thin slices Roasted red peppers sliced jarred, ⅓ cup Red onion, four pieces four thin slices DIRECTIONS 1. Preheat grill to about medium-high flame. 2. In a shallow tub, mix mayonnaise and basil. Using one tablespoon of the oil, gently brush both the sides of the eggplant and then sprinkle each piece with garlic salt. Coat one side of every piece of bread using the residual one tablespoon of the oil. 3. Grill the eggplant now for about 6 minutes, turning its side with the spatula, covering with the cheese, and then proceeding to grill till the cheese gets melted. The eggplant is soft, around 4 minutes longer. Cook the bread upon this grill for about 1 to 2 minutes each foot.

4. To produce sandwiches: scatter the mayonnaise basil over four pieces of bread. Cover with cheesy eggplant, red pepper, onion, and the remaining pieces of bread. Break it in half, then serve hot. NUTRITION: Calories: 354 kcal Fat:17.1 g Protein:15 g Carbs:34.5 g Fiber: 6.7 g

328.

Roasted Vegetable Frittata

Preparation time:30 minutes Cooking time:55 minutes Servings: 4 INGREDIENTS Orange sweet potato, skinned, cut into pieces (3cm), 350g Red capsicum, cut into pieces (3cm), 1 Red onions, cut into wedges, 2 Zucchini, cut into pieces (3cm), 2 Olive oil as cooking spray Eggs 6 Skim milk 1/3 cup Baby rocket 100g Parmesan cheese, shaved, 20g Walnuts, roughly sliced, 1/4 cup Balsamic vinegar, one tablespoon DIRECTIONS 1. Preheat the oven to about 220°C. Oiled e a 6cm in-depth, 20cm wide, 8cup square oven-safe bowl. 2. Line up a broad roasting pan with the baking paper. Put the sweet potatoes, capsicum, onions with zucchini in the tub. Spray the gasoline. Place in a single thin layer and toast for about 30 minutes until it becomes golden and soft. 3. Spread the vegetables on the base of the prepared bowl. Reduce oven to a temperature of 190°C. Mix the eggs, the milk as well as the pepper

together in a cup. Pour the egg mixture over the vegetables, shake the dish gently to allow the egg to disperse to the base. Bake the frittata for about 25 minutes or until the top is golden and the middle is set. Put aside for ten minutes. Break the mixture into 4 bits. 4. Place the rocket, the parmesan, and the walnuts in a dish. Toss to mix it. Divide the salad and the frittata onto the serving dishes. 5. Drop one teaspoon of vinegar into each salad. Now serve it NUTRITION: Calories:1215 kcal Fat:15.6 g Protein:16.8 g Carbs:198 g Fiber:4.2 g

329.

Pita Pockets

Preparation time: 3 hours Cooking time: 10 minutes Servings: 6 INGREDIENTS Wheat Flour, 2 cups Maida (All-purpose flour), two tablespoons Active dry yeast, one packet Sugar, one teaspoon Milk or warm water, 3/4 – 1 cup Oil, one tablespoon Salt, as per taste DIRECTIONS 1. Put all the products together. Preheat the oven to 400 degrees F. Dissolve the yeast with sugar in the warm milk or water and leave to stand for about 2-3 minutes till it becomes foamy. Once the yeast is activated (foamy and bubbly), continue with the recipe. In case the yeast ceases to do so, kindly discard and start anew. When the yeast has sprouted, mix all the ingredients inside a tub, add the yeast with oil then knead the dough. 2. Wrap the dough now with a moist cloth, then set aside for about 2-3 hours. 3. The dough would almost become double in size. 4. Divide the dough into similar balls.

5. Roll these in thick rings. Put the rolled dough over the baking sheet, then bake inside the oven for about 7-10 minutes till it becomes brown from the tip. 6. You’ll see them buffing up shortly. 7. All puffed up. 8. Take them out from the oven, then let them cool down. Now serve the Pita bread pockets. NUTRITION: Calories:198 kcal Fat:4 g Protein:5 g Carbs:35 g Fiber:1 g

330.

Chicken Guacamole Wraps

Preparation time:5 minutes Cooking time:5 minutes Servings: 4 INGREDIENTS Fresh lime juice, two tablespoons Salt, ¼ teaspoon Peeled avocado, one ripe Seeded plum tomato chopped, ½ cup Lettuce leaves, four green leaf Flour tortillas (fat-free), 4 (8-inch) Grilled Lemon-Herb Chicken, 2 cups (about 8 ounces) DIRECTIONS 1. Put three ingredients first in a mixing saucepan; crush with a fork till smooth. Stir in the tomatoes. 2. Put one lettuce leaf around each tortilla; scatter around 1/4 cup of avocado paste over each lettuce leaf. Cover each portion with 1/2 cup of Roasted Lemon-Herb Chicken. Now roll-up. Cover either in foil or parchment, then chill NUTRITION: Calories: 300 kcal Fat:10.98 g Protein:21.1 g Carbs:30.2 g Fiber:4.1 g

331.

Italian Eggplant Salad

Preparation time: minutes Cooking time: minutes Servings: 4 INGREDIENTS 3 cups Cubed eggplant 2 tbsp White wine vinegar One clove Chopped garlic One Chopped onion 1/2 teaspoon oregano 3 tsp Olive oil 1/4 teaspoon black pepper One Chopped tomato DIRECTIONS 1. Boil water in a saucepan. Add eggplant to boiling water in a saucepan. 2. Add eggplant in the boiling water and cook until tender (for about 10 minutes) 3. Drain the water and place onion and eggplant in a glass dish. 4. Mix vinegar, pepper, and garlic together. 5. Pour the mixture over eggplant and onion 6. Toss the mixture, eggplant, and onion together. Before serving, stir in oil. NUTRITION: Calories: 94.6 kcal Fat: 3.8 g Protein: 2.4 g Carbs: 15.5 g Fiber: 7.8 g

332.

Cauliflower in Mustard Sauce

Preparation time: 10 minutes Cooking time: 90 minutes Servings: 4 INGREDIENTS 1 tsp Honey 2 tsp Dijon mustard 1 ½ tbsp White-wine vinegar Dash black pepper 1 tbsp Olive oil 2 cups cauliflower flowerets DIRECTIONS 1. Mix the mustard and honey in a bowl. 2. Add olive oil and vinegar to the bowl; Whisk 3. Season with black pepper. Set the bowl aside. 4. Boil water in a saucepan and add cauliflower to it. Cook until tender. 5. Drain the cauliflower well and add it to the mixture prepared earlier; Toss. 6. Give 30-45 minutes for the salad to cool down. Serve. NUTRITION: Calories: 343 kcal Fat: 23 g Protein: 8 g Carbs: 30 g Fiber: 7g

333.

Pineapple Coleslaw

Preparation time: 5 minutes Cooking time: 0 minute Servings: 4 INGREDIENTS 2 cups shredded Cabbage 1/4 cup Miracle Whip 8 oz crushed pineapples Pepper to taste 1/4 cup chopped onion DIRECTIONS 1. Take a bowl. Add all the ingredients together; mix well.

2. Chill for 1 hour (at least). Serve NUTRITION: Calories: 160 kcal Fat: 13 g Protein: 1 g Carbs: 9 g Fiber: 1 g

334.

Basil Oil

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 16 INGREDIENTS 1 cup Olive oil 1.5 cups Basil leaves

DIRECTIONS 1. Drain and Rinse the basil leaves. 2. Allow them to dry by patting them with a towel. 3. Add and Whirl basil leaves and olive oil in a blender or food processor (until leaves are finely chopped). Do not puree. 4. Take a 1 to 1 1/2-quart pan. Pour the mixture into the pan, heated medium. 5. Stir occasionally for 3-4 minutes (look for oil bubbles to gather around pan sides and when the thermometer reaches 165 degrees, remove the pan from the stove). To kill bacteria, make sure the oil is heated to the mentioned temperature. 6. Let the mixture cool (minimum one hour). 7. Take a fine wire strainer and line it with two layers of cheesecloth. Set the strainer over a small bowl. 8. Pour the earlier prepared oil mixture into the strainer. 9. Let the oil passes through. Afterward, keep gently pressing the basil to the remaining oil. 10.

Discard the leftover basil in the strainer.

11.

For three months, store the oil in an airtight container (refrigerate). Don’t worry if the olive oil solidifies when chilled. It will quickly liquefy when you bring it back to room temperature. (You can serve the oil rightaway as well)

NUTRITION: Calories: 82 kcal Fat: 9 g Protein: 0.5 g Carbs: 0.5 g Fiber: 0.5 g

335.

Black Eyed Peas

Preparation time: 2 minutes Cooking time: 80 minutes Servings: 12 INGREDIENTS 2 cups dried Black-eyed peas Five cloves chopped Garlic 12 oz Smoked turkey 3 ½ cups Water One chopped Onion one pinch Cayenne pepper 1/2 tsp Ginger One cup diced Celery 1/2 tsp thyme 1/2 tsp Curry powder

DIRECTIONS 1. Take a large bowl. Add black-eyed peas. Pour water over them (just enough to cover the peas by about 4 inches). Cover the bowl and let soak overnight (or at least six hours). 2. Rinse the peas under cold water; Drain. 3. Take a large pot; add all the remaining ingredients and black-eyed peas to the pot. 4. Bring to boil. After the first boil, reduce heat to low. 5. Cook until peas are tender (covered with a lid) for about 1 hour. 6. Stir occasionally.

NUTRITION: Calories: 304 kcal Fat: 24 g Protein: 12 g Carbs: 8 g Fiber: 1g

336.

Blasted Brussel Sprouts

Preparation time: 8 minutes Cooking time: 20 minutes Servings: 2-3 INGREDIENTS 3 tbsp Grated Parmesan Cheese 2 cups Brussels Sprouts 1/4 cup Fruit or herb-flavored vinegar 2 tbsp Olive oil

DIRECTIONS 1. Preheat oven at 450 degrees. 2. Firstly, clean the old leaves off. Cut all the larger sprouts in half. Leave all the smaller sprouts whole. 3. Add olive oil; toss. 4. Put an oiled baking sheet (lightly oiled) on. 5. Roast for a while (about 10 minutes) until the sprouts are tender enough to be pierced using a fork. 6. Take out of the oven. Sprinkle with and Parmesan cheese and fruit vinegar. NUTRITION: Calories: 116 kcal Fat: 7 g Protein: 4 g Carbs: 12 g Fiber: 4 g

337.

Roasted Tomatillo Salsa

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 8 INGREDIENTS 1 lb Tomatillos One Head garlic ¼ cup Water One bunch Cilantro Three Jalapenos Lime juice to taste DIRECTIONS 1. Take tomatillos, cut them in half. 2. Take an Oil baking sheet. Spread tomatillos, jalapenos, and garlic, on it. Coat with oil; toss. 3. Turn the tomatillos brown (for about 10-15 minutes). Remove from heat (oven). 4. Take a food processor, blend all the ingredients, including tomatillos (until everything is smooth). Serve with corn chips over burritos, tacos, or enchiladasors. NUTRITION: Calories: 31 kcal Fat: 0 g Protein: 2 g Carbs: 7 g Fiber: 1 g

338.

Pico de Gallo

Preparation time: 15 minutes Cooking time: 0 minute Servings: 2-3 INGREDIENTS Three chopped bell Peppers One cup Jicama Salt to taste 5 Garlic cloves 1 tbsp Sugar ½ chopped Purple onion To taste Lime Juice DIRECTIONS 1. Take a Food processor; Add all ingredients in it. Pulse and enjoy your salsa! NUTRITION: Calories: 33 kcal Fat: 0.2 g Protein: 0.7 g Carbs: 7.4 g Fiber: 1.9 g

339.

Beans and Ham

Preparation time: 10 minutes Cooking time: 50 minutes Servings: 6 INGREDIENTS 1/2 cup ham One cup White rice One cup lima beans 4 Garlic cloves 1.5 cups diced Onion 2 tbsp Cider vinegar 1 tbsp Honey 3 tbsp Oil Two Jalapeno peppers ½ tsp Smoked paprika 32 oz Chicken broth ½ tsp Ground pepper ¼ tsp Salt DIRECTIONS 1. Add rice and beans in a pressure cooker with low sodium chicken broth and 2 cups water. Cook as per instructions of the pressure cooker (about 45 minutes for un-soaked and dry beans. Then 20 minutes at pressure. Then go for natural release). 2. Set the beans aside. Chop garlic and onions and sauté in oil. Set Aside.

3. Take a small bowl; combine the honey, vinegar, salt, paprika, jalapenos, and pepper to make your seasoning. 4. Add the seasoning mix, onion, and garlic to the rice and beans, along with the ham. Mix and Serve! NUTRITION: Calories: 200 kcal Fat: 8.5 g Protein: 6.8 g Carbs: 25 g Fiber: 3.1 g

340.

Sweet Korean Lentils

Preparation time: 5 minutes Cooking time: 15 minutes Servings: 4 INGREDIENTS For Sauce: 2 cups Water 2 tbsp Brown sugar ¼ cup Coconut amino’s Two chopped Garlic cloves ½ tsp Crushed red pepper One minced Ginger 1 tsp Sesame oil For Lentils 1 tbsp Olive oil ½ chopped Yellow onion One cup red lentil Two sliced Green onions DIRECTIONS 1. Take a jar or a measuring cup (large). Mix all the (sauce) ingredients. 2. Take oil in a large pot, and heat (medium-high heat). Now add the onion and sauté (about 3-5 minutes). Wait until the onion begins to brown and becomes soft

3. Add the sauce and lentils. Gently boil. Bring to a gentle boil. 4. Simmer, cover, and cook (about 8-10 minutes). Wait until the lentils are tender and the liquid is absorbed (mostly). 5. Serve by spooning the lentils in four servings. You can also garnish them with green onions (optional). NUTRITION: Calories: 513 kcal Fat: 9 g Protein: 20 g Carbs: 93 g Fiber: 13 g

341.

Chickpea Sunflower Sandwich

Preparation time: 20 minutes Cooking time: 0 minute Servings: 4 INGREDIENTS Garlic Herb Sauce 1 tbsp Lemon juice ¼ cup Prepared hummus 2 tbsp dill Water as needed Two minced Garlic cloves Chickpea Sunflower Sandwich 1 tbsp Maple syrup ¼ cup Sunflower seeds roasted 15 oz chickpeas 3 tbsp Mayonnaise 1/2 tsp Dijon or spicy mustard Pepper to taste ¼ chopped Red onion Eight slices of wheat bread 2 tbsp dill Optional Toppings Lettuce Sliced avocado

Tomato Onion DIRECTIONS 1. To prepare the sauce (garlic herb): mix minced garlic, dill, lemon, and hummus in a bowl. Now set aside. 2. In another bowl, mash the chickpeas roughly. To add texture, leave some in large chunks. Then add vegan mayo or tahini, sunflower seeds, maple syrup, mustard, chopped dill, pepper, and red onion. Mix them. 3. Toast bread in vegan oil or butter (optional). 4. Take four slices of bread.

Scoop your sunflower seed filling and

chickpeas on them. Add the garlic herb sauce along with your optional toppings. Top with the more four slices of bread to form a sandwich. NUTRITION: Calories: 532 kcal Fat: 30 g Protein: 17 g Carbs: 52 g Fiber: 14 g

342.

Balsamic Vinaigrette

Preparation time: 4 minutes Cooking time: 0 minute Servings: 4 INGREDIENTS ¼ cup Balsamic vinegar 1 tbsp Dijon mustard 2 tbsp Honey ¾ cup Canola Oil One Garlic clove ½ tsp black pepper 1 tsp Poppyseed DIRECTIONS 1. Take a food processor and blend all ingredients in it for 3-4 minutes, thoroughly emulsified. (You can also take a jar and shake all the ingredients vigorously in it, as an alternative) NUTRITION: Calories: 126 kcal Fat: 8.3 g Protein: 1 g Carbs: 13 g Fiber: 0.5 g

343.

Easy Chia Seed Pudding

Preparation time: 5 minutes Cooking time: 0 minute Servings: 4 INGREDIENTS ½ cup Chia Seeds 1.5 cup of rice milk 1 tsp Vanilla Extract ¼ tsp Cinnamon ¼ cup Maple Syrup DIRECTIONS 1. Take a bowl or a mason jar, add the chia seeds, maple syrup, vanilla, rice milk, and cinnamon. Mix well! 2. Make sure chia seeds do not stick to container sides. Cover the mixture and refrigerate (at least 4 hours or even overnight). 3. You can also add fruit (optional) before serving. NUTRITION: Calories: 164 kcal Fat: 11.8 g Protein: 3.3 g Carbs: 12.4 g Fiber: 6.9 g

344.

Herb Pesto

Preparation time: 5 minutes Cooking time: 0 minute Servings: 4-5 INGREDIENTS ½ cup Parsley leaves 1 cup basil leaves 2 Garlic cloves ½ cup Oregano leaves 2 tbsp lemon juice ¼ cup Olive oil DIRECTIONS 1. Put the garlic, basil, oregano, and parsley in a food processor; pulse (for 3 minutes until finely chopped). 2. Form a thick paste by Drizzling the olive oil on the pesto. Scrape down the sides as well. 3. Add the pulse and lemon juice; Blend. 4. Take a sealed container and store the pesto in it; Refrigerate (for one week). NUTRITION: Calories: 22 kcal Fat: 2 g Protein: 0 g Carbs: 0 g Fiber: 10 g

345.

Smoothie Bowl

Preparation time: 4 minutes Cooking time: 0 minute Servings: 1 INGREDIENTS 1 tbsp shredded coconut ¾ cup blueberries 1 tsp Honey ½ sliced banana 3 tbsp plain coconut milk 1 tbsp Blueberries ½ cup of Organic and Frozen strawberries ½ cup Water DIRECTIONS 1. Combine all the smoothie bowl ingredients (except coconut and fresh berries) in a high-speed blender. 2. Allow all the ingredients to be like a creamy sorbet; blend. 3. Pour the mixture into a bowl 4. Garnish the smoothie with coconut and fresh berries. Eat! NUTRITION: Calories: 224 kcal Fat: 4 g Protein: 2 g Carbs: 51 g Fiber: 9 g

346.

Irish Colcannon

Preparation time: 5 minutes Cooking time: 30 minutes Servings: 6 INGREDIENTS 85 g Russet potato Three Parsnips 1.5 cup Green peas 1 cup Green cabbage One diced Onion 1 cup chopped Kale 3 tbsp Olive oil Black pepper to taste Two minced Garlic cloves Sea salt DIRECTIONS 1. Place potato and parsnips in a pot of water (large) and bring the ingredients to a boil. Cook until tender (over high heat) for about fifteen minutes. 2. Use a sieve to remove the cooked vegetables. Do not drain the remaining cooking liquid left in the pot; reserve for later. 3. Take a shallow bowl, and with 1/3 cup of the cooking liquid and 2 tbsp. Of the olive oil, mash the vegetables in it. Keep adding as much cooking liquid as required to remove the lumps. You can also use a hand blender. 4. Layout mashed parsnip mixture on a foil-covered plate.

5. Now, add chopped kale and shredded cabbage to the parsnip water. Cook until the cabbage is just slack (for a few minutes). 6. For this step, drain the kale and cabbage thoroughly and return them to the pot. Cover. 7. Take a skillet (large) and heat 1 tbsp of olive oil in it using medium heat. Add and cook the chopped garlic and onion until it softens. 8. Further, also add the cooked garlic and onions to the pot with the greens and cabbage. Now also add the peas. 9. In the middle of an empty serving bowl, place the parsnip and potato mash. Add and mix the cooked vegetables in. Season with salt and pepper. Serve! (As lunch or as a side dish). NUTRITION: Calories: 160 kcal Fat: 7 g Protein: 4 g Carbs: 21 g Fiber: 5 g

347.

Vegan Banana Bread

Preparation time: 5 minutes Cooking time: 60 minutes Servings: 12 INGREDIENTS 1/3 cup Vegetable oil 2 tbsp Agave nectar 1/8 tsp Salt 1.5 cup Whole wheat flour ½ cup Applesauce 1 tsp Baking soda Four Bananas 1.5 tsp Vanilla extract ½ Sugar 4 tbsp Flax seeds DIRECTIONS 1. Preheat the oven to 350°F. 2. Firstly, peel the bananas and then mash the peeled bananas with a fork. Place the mashed bananas in a mixing bowl. 3. Now, take a wooden spoon and mix the mashed bananas with vegetable oil using it. 4. Add sugar, applesauce, salt, vanilla, baking soda, agave nectar, and ground flaxseeds in the bowl; stir. 5. Add flour and Stir thoroughly. Pour the mixture into a 9 x 5 x 3-inch loaf pan (greased).

6. Bake for a good 50-60 minutes, until the (top) springs back become slightly depressed. Cool and serve! NUTRITION: Calories: 200 kcal Fat: 7 g Protein: 3 g Carbs: 33 g Fiber: 3 g

348.

Vegetable Broth

Preparation time: 10 minutes Cooking time: 60 minutes Servings: 2 INGREDIENTS 2 cups Sliced celery stalks 2 tbsp Olive oil Four chopped carrots Two chopped onions ½ tsp Dried thyme Eight cups Water ¼ cup Italian parsley Two Bay leaves 4 Garlic cloves 1 tsp Black peppercorns DIRECTIONS 1. Take a large saucepan, and heat oil in it over medium heat. Add garlic, celery, carrots, and onions. Cook and stir (occasionally) for about 5 minutes. 2. Add peppercorns, water, thyme, parsley, and bay leaves. Set the heat to high now. Bring it to a boil. Now stir again while also reducing heat to medium-low. 3. Let the mixture simmer for about an hour, uncovered. 4. Take a fine-mesh strainer and place it over a large pot. Pour all contents into the strainer. Reserve the broth while discarding the solids.

NUTRITION: Calories: 42 kcal Fat: 1.6 g Protein: 2.4 g Carbs: 5.2 g Fiber: 2.1 g

349.

Festive Cranberry Stuffing

Preparation time: 5 minutes Cooking time: 30 minutes Servings: 4 INGREDIENTS 1 cup diced tart apples ¼ tsp Poultry seasoning 3 cups Soft bread 2 tbsp butter ¼ cup Apple juice ¼ cup chopped celery ½ cup diced cranberries DIRECTIONS 1. Preheat the oven to 350°F. 2. Take a large bowl. In it, combine all ingredients; toss and mix. 3. Take a casserole dish (lightly greased). Place the mixture in it and Bake for 30 minutes. NUTRITION: Calories: 151 kcal Fat: 7 g Protein: 3 g Carbs: 20 g Fiber: 2 g

350.

Simple Puerto Rican Sofrito

Preparation time: 5 minutes Cooking time: 0 minute Servings: 24 INGREDIENTS One chopped Spanish onion 1 tsp salt Five Stemmed aji dulce peppers One bunch Cilantro 1 Chopped green pepper 10 Garlic cloves DIRECTIONS 1. Wash all the ingredients thoroughly before using. 2. Take a blender. Add onions first, and then add all the other ingredients (in small batches). 3. To use within a week, you will be required to refrigerate a portion of your sofrito (in an airtight container. To use within four months or so, freeze in in an ice cube tray or small containers. It is not required to thaw before cooking. 4. Add 2 tbsp. Of sofrito if and whenever you make rice, soups, beans, and stews! NUTRITION: Calories: 10 kcal Fat: 0 g Protein: 0 g Carbs: 2 g Fiber: 0 g

351.

Vegetable Curry

Preparation time: 30 minutes Cooking time: 30 minutes Servings: 5 INGREDIENTS 1 tsp Fennel seeds 1 tsp Cumin seeds 1 tbsp Coconut oil Two cups Basmati rice 1 tsp Coriander seeds 1 tsp Mustard seeds 1 tsp Hot chili flakes ¼ tsp Black peppercorns One grated ginger One chopped Onion 1 tsp Turmeric One chopped Carrot 6 oz Coconut milk 1.5 cups chopped Cauliflower One cup Green peas DIRECTIONS 1. Take a cast-iron skillet, and add dry spices to it. Heat (low-medium heat) for 2 minutes.

2. Cook the rice while the spices are heating up. (As per the DIRECTIONS on the package). 3. Add coconut oil and sauté for about 2-3 minutes (low-medium heat). Heat until the spices start popping and turn brownish. 4. Add ginger, hot chili flakes, and turmeric. Cook (low-medium heat) until aromatic for about six minutes. 5. Remove from heat make a paste of the cooked spices by blending them with the onion. 6. Take a separate pan, and heat the coconut milk in it until it starts to bubble up. Add the spice paste; whisk. 7. Add all the vegetables and for 10 minutes, let them simmer until tender. 8. Serve over rice (as per need) and enjoy! NUTRITION: Calories: 318 kcal Fat: 20 g Protein: 6 g Carbs: 30 g Fiber: 6g

352.

Tabbouleh

Preparation time: 30 minutes Cooking time: 0 minute Servings: 4 INGREDIENTS One cup bulgur One cup sliced Cucumbers One cup sliced Radish Four sliced scallions One bunch of Chopped mint leaves 2 tbsp lemon juice ½ cup olive oil Pepper to taste Kosher salt to taste DIRECTIONS 1. Fill a large bowl halfway with hot tap water and stir bulgur into it for 20 to 30 minutes. Let it absorb water enough to not be mushy but soft. 2. In a large bowl, put mint and the vegetables sliced earlier. 3. Drain excess water off the bulgur by squeezing, one at a time. Squeeze tightly by holding it over a sink or a sieve, adding each bulgur squeezed into the vegetable bowl. 4. Add olive oil and lemon juice into the salad. Blend all the ingredients by using either a large spoon or hands. Add salt and pepper with seasoning to taste (if desired). 5. Serve it as a side dish for dinner or with crusty bread as a lunch. Enjoy!

NUTRITION: Calories: 367 kcal Fat: 28 g Protein: 5 g Carbs: 29 g Fiber: 7 g

353.

Stuffed Poblano Peppers

Preparation time: 20 minutes Cooking time: 30 minutes Servings: 5 INGREDIENTS 46 g Poblano peppers Two cups of water One cup quinoa 3 tbsp olive oil One diced onion Two diced ribs celery Two diced carrots Two minced garlic cloves ½ cup diced red peppers roasted 1 tbsp adobo sauce with chipotle One cup peas 1/3 cup chopped pecans DIRECTIONS 1. Heat the oven before 375°F. 2. With stem, slit each pepper lengthwise. Scoop the seeds out and put them aside. 3. Take a medium saucepan, heat water, and add quinoa. Until cooked, boil it and simmer with water immersed. Put it aside. 4. Add olive oil in a medium heated skillet.

5. Sauté the carrots, onion, and celery for about 8 minutes until softened. Then add garlic and for a minute sauté it. 6. Add quinoa cooked before in it and mix well. Add the chipotle, pecans, peas, and roasted red peppers. 7. A shallow baking dish places stuffed peppers and bake them until the peppers are softened for 30 minutes. 8. Serve with meat or a side salad. Enjoy! NUTRITION: Calories: 302 kcal Fat: 16 g Protein: 8 g Carbs: 34 g Fiber: 7g

354.

Shiitake, Soba Noodles, and Miso Bowl

Preparation time: 5 minutes Cooking time: 15 minutes Servings: 2 INGREDIENTS Three cups of water ½ cup dried shiitake mushrooms 4 oz soba noodles 1 tbsp white miso DIRECTIONS 1. In a medium saucepan, boil water over high heat. 2. Add mushrooms and cook them for 6 minutes until swollen and softened. 3. Add in the noodles and cook until al dente. 4. Measure one by 4 cups of noodle broth. 5. Add the miso to it and mix thoroughly with a fork or whisk. 6. Pour this mixture back into the saucepan. Serve in bowls. Enjoy! NUTRITION: Calories: 156 kcal Fat: 1 g Protein: 8 g Carbs: 33 g Fiber: 6 g

355.

Collard and Rice Stuffed Red Peppers

Preparation time: 10 minutes Cooking time: 50 minutes Servings: 4 INGREDIENTS Two red bell peppers 2 tbsp olive oil Black pepper to taste Six cups collard greens ½ chopped sweet onion Three minced garlic cloves One cup of white rice cooked 2 tbsp lemon Juice ¼ cup roasted sunflower seeds DIRECTIONS 1. Preheat oven at 400°F. 2. Cut half the peppers and remove the stems and seeds. Brush the inside and out with one tbsp of olive oil. Spice them with pepper and put the baking dish cut side down. 3. Until just tender, bake them for ten to fifteen minutes. Flip-up the cutside of peppers after removing them from the oven and leave the oven on. 4. Take a large saucepan and boil four cups of water. Cook collard greens in it until just tender, for about five to seven minutes. Drain and rinse them under cold water. Then Chop them finely.

5. Take a large skillet, and at medium heat, put the left behind tbsp of olive oil. Add in the onion, stir and cook for five to seven minutes, until it turns brown. Add in and cook garlic until it is fragrant. 6. Mix in the collard greens. Put it off from the stove, and add rice and lemon juice in it. Spice it up with pepper. 7. Divide this filling into the pepper halves and crest each half with one tbsp of sunflower seeds. Add one by the fourth cup of water in a baking dish, wrap it with aluminum foil. Bake it for twenty minutes, until it is heated through. Uncover it and then bake again for five more minutes. NUTRITION: Calories: 217 kcal Fat: 12 g Protein: 6 g Carbs: 24 g Fiber: 5g

356.

Winter Minestrone

Preparation time: 35 minutes Cooking time: 60 minutes Servings: 6 INGREDIENTS Two cups chopped cabbage One cup chopped cauliflower florets One cup chopped butternut squash ½ cup chopped onion ½ cup chopped carrot ½ cup diced celery Eight cups water ½ black beans 5 oz small macaroni ¼ grated Parmesan cheese ¼ olive oil Salt to taste Black pepper to taste DIRECTIONS 1. Mix all the vegetables chopped in a Dutch oven or large pot. Stir fry for two minutes. 2. Cover it up with water and set it above medium-high heat. 3. Add in the macaroni, grated cheese, olive oil, and beans. Bring it to a boil.

4. Lessen the heat to cook and simmer for one hour. 5. Add season as needed with pepper, salt, and extra cheese if preferred. The soup must be thick. 6. Present in bowls with a garnishing of grated cheese on top of it. NUTRITION: Calories: 249 kcal Fat: 11 g Protein: 4 g Carbs: 35 g Fiber: 5 g

357.

Penne with Tomato, Basil and Parmesan Cheese

Preparation time: 5 minutes Cooking time: 20 minutes Servings: 4 INGREDIENTS Twelve cups water Three cups dry penne 3 tbsp olive oil extra virgin 12 oz grape tomatoes 2 tbsp minced garlic One cup chopped basil 4 tbsp shredded parmesan cheese DIRECTIONS 1. Boil a large pot of water. Add pasta and cook for twelve minutes, or until al dente. Occasionally stir it. Drain the cooked pasta using a strainer and put it aside. 2. Add and heat two tbsp of olive oil to a medium-sized saucepan over medium-high heat. Once it is hot, add and sauté tomatoes until they are soft for almost two minutes. 3. Put garlic and cook for an extra minute. 4. Add pasta and also leftover tbsp of olive oil to the saucepan, and fry for 1 min. 5. Add three by four cups of basil and toss the pan until it is evenly distributed.

6. Adorn it with leftover parmesan cheese and chopped basil, and serve right away. NUTRITION: Calories: 406 kcal Fat: 13 g Protein: 15 g Carbs: 69 g Fiber: 4g

358.

Delightful Bulgur Pilaf

Preparation time: 15 minutes Cooking time: 10 minutes Servings: 5 INGREDIENTS

One cup of water One chopped tomato One cup bulgur wheat One cup corn kernels ¼ cup dill DIRECTIONS 1. Take a tomato, bulgur, and water and boil it in a saucepan over high heat. 2. Put in dill and corn and reduce the heat. 3. Fry for almost five minutes frequently. 4. If required and one by the fourth cup, add more water until the bulgur is not soggy but tender. 5. Until the water is absorbed, Cook it. It turns into a pilaf, like rice cooked with other ingredients. 6. Remove from the stove. Wrap and let stand for five to seven minutes. 7. Serve with a green salad for lunch or as a side dish to seafood or meat for dinner. Enjoy! NUTRITION: Calories: 157 kcal Fat: 0.8 g Protein: 6 g Carbs: 35 g Fiber: 6g

359.

Corn Pudding

Preparation time: 10 minutes Cooking time: 40 minutes Servings: 6 INGREDIENTS Butter 2 tbsp all-purpose flour ½ tsp baking soda Three eggs ¾ cup of rice milk 3 tbsp melted butter 2 tbsp light sour cream 2 tbsp granulated sugar Two cups corn kernels DIRECTIONS 1. Heat the oven before 350°F. 2. Lightly lubricate with butter an eight by an eight-inch baking dish, and put it aside. 3. Take a small bowl, mix flour and baking soda substitute, and put it aside. 4. Take a medium-sized bowl and beat together sugar, butter, sour cream, eggs, and rice milk. 5. Blend the egg mixture into the flour mixture until even. 6. Mix the corn to the mixture and stir until even. 7. Spoon this mixture in the baking dish and bake until the pudding is set, for almost forty minutes.

8. Let it cool for fifteen minutes and serve warm. NUTRITION: Calories: 180 kcal Fat: 10 g Protein: 5 g Carbs: 21 g Fiber: 6g

360.

Egg White Frittata with Penne

Preparation time: 15 minutes Cooking time: 30 minutes Servings: 4-5 INGREDIENTS Six egg whites ¼ cup of rice milk 1 tbsp chopped parsley 1 tbsp chopped thyme 1 tsp chopped chives Black pepper to taste 2 tbsp olive oil ¼ chopped sweet onion 1 tsp minced garlic ½ cup chopped red bell pepper (boiled) Two cups cooked penne DIRECTIONS 1. Heat the oven at 350°F prior. 2. Whisk egg whites, chives, parsley, rice milk thyme, and pepper in a large bowl. 3. Warm olive oil over medium heat in an ovenproof frying pan. 4. Fry the garlic, red pepper, and onion for four min until they are soft. 5. Add the cooked penne to the frying pan using a spatula to pour the pasta evenly.

6. Cover the pasta with egg mixture and shake the pan, distribute it evenly. 7. Set the frittata’s bottom, leave the frying pan on the heat for one minute, and then move the pan to the oven. 8. Bake it for twenty-five min until it is golden brown and set. 9. Take it out from the oven and dish it up immediately. NUTRITION: Calories: 173 kcal Fat: 3 g Protein: 10 g Carbs: 25 g Fiber: 2g

361.

Coconut and Kidney Bean

Preparation time: 15 minutes Cooking time: 0 minute Servings: 4 INGREDIENTS 2 tbsp olive oil One diced onion Two minced garlic cloves 1/3 diced green pepper ½ minced jalapeño pepper 6 oz kidney beans One cup of coconut milk Two cups white rice ¼ tsp black pepper One chopped thyme sprig ½ tsp sea salt DIRECTIONS 1. Heat at medium heat olive oil in a saucepan. 2. Add garlic, peppers, and onion. Reduce heat and fry for ten min until it turns soft. 3. Add in coconut milk and kidney beans to the cooked veggies. 4. Add the cooked rice, pepper, and salt, if needed. 5. Put a sprig of fresh thyme.

6. Cook and blend carefully, wrap it tightly, for ten to fifteen min on low heat. Enjoy! NUTRITION: Calories: 141 kcal Fat: 10 g Protein: 11 g Carbs: 1 g Fiber: 1.8 g

362.

Venezuelan Corn Fritter (Arepas)

Preparation time: 20 minutes Cooking time: 25 minutes Servings: 12 INGREDIENTS Two corn Two sliced scallions One sliced jalapeño 1/3 cup yellow cornmeal ½ cup flour 1 tsp sugar ¼ tsp salt ½ tsp baking soda 2 tbsp butter One egg ½ cup whole milk 2.5 cup canola oil One bunch of Papallo leaves ¼ cup sour cream DIRECTIONS 1. Take a large pot; boil enough water to cover the corns. 2. Add corns and cook for five min until they are tender. Cool them, and then into a mixing bowl, slice off the kernels.

3. Add flour, scallions, cornmeal, jalapeños, sugar, baking soda, and salt to the bowl. 4. In a small saucepan, melt the butter, whisk the melted butter, milk, and egg together in another separate bowl. Pour this mixture into the dry ingredients and blend well. 5. Over medium-high heat, add and Heat oil in a large skillet. Add a heaping tbsp of corn batter in oil and spread it to make a pancake of three and a half inches across. 6. Cook it until it is set on one side, then turn over and continue until it turns light brown. Two to three min on each side. 7. Sap on paper towels. 8. Repeat this process until all the batter is gone. Add extra oil, if needed. 9. Dish out with a little crème Fraiche in the core of pancake, if needed, and dust with a cilantro leaf. Enjoy! NUTRITION: Calories: 284 kcal Fat: 18 g Protein: 6 g Carbs: 27 g Fiber: 1g

363.

Broccoli Cauliflower Carrot Bake

Preparation time: 5 minutes Cooking time: 50 minutes Servings: 12 INGREDIENTS 3 cups broccoli One cup carrots Two cups cauliflower 4 tbsp butter 2 tbsp flour One pinch of pepper One cup of milk One cup chopped onions 3 oz softened cream cheese ½ cup shredded sharp cheddar cheese ½ cup soft bread crumbs DIRECTIONS 1. Heat oven at 350 degrees prior. 2. Wash and dice vegetables; steam until they are crisp but tender, and drain them. 3. Melt two tbsp of butter in a saucepan. Mix pepper and flour, and then pour milk. 4. Cook and whisk until thick and bubbly. Mix cream cheese until it is even on low heat.

5. Lay vegetables in half quarter casserole dish and put the sauce over, mix lightly. 6. Put shredded cheese over the top and Bake for about fifteen minutes. 7. Put bread crumbs and leftover butter and dust over on casserole. 8. Bake for twenty-five more min. NUTRITION: Calories: 116 kcal Fat: 9 g Protein: 4 g Carbs: 7 g Fiber: 1 g

364.

Roasted Fall Vegetables

Preparation time: 20 minutes Cooking time: 30 minutes Servings: 8 INGREDIENTS One sliced potato One sliced sweet potato Four sliced and peeled shallots One sliced acorn squash Two sliced parsnips Two sliced turnips ¼ olive oil Black pepper 6 tbsp butter Four sage leaves 2 tsp Spanish sherry vinegar One pinch of sea salt DIRECTIONS 1. Heat oven to 400°F prior. 2. Take a large bowl and put vegetables in it. 3. Mix olive oil and season with pepper and salt, if needed. Flip to mix well. 4. Lay vegetables on a baking sheet lined with dish or parchment.

5. Cook, or until vegetables are roasted to sweetness or browned for thirty min. 6. Over medium heat, melt butter in a small saucepan or frying pan. 7. Tear up sage leaves and put them in the saucepan. 8. Remove from heat when the butter gets brown but does not burn. Mix vinegar, salt, and pepper according to taste. 9. Lay each portion of vegetables on its plate. Sprinkle enough of the sage butter to enhance their taste, but don’t soak. Enjoy! NUTRITION: Calories: 211 kcal Fat: 16 g Protein: 2 g Carbs: 18 g Fiber: 3 g

365.

Chickpea Turnip Greens Tacos

Preparation time: 10 minutes Cooking time: 0 minute Servings: 12 INGREDIENTS 6 oz chickpeas One minced red onion One minced garlic Black pepper 1 tbsp lemon juice 1 tbsp chopped parsley ½ tbsp olive oil 10 oz turnip greens 12 corn tortillas One shredded cucumber 2 oz crumbled Feta cheese ¼ tsp sea salt DIRECTIONS 1. Mix garlic, onions, and chickpeas in a large bowl. 2. Spice with salt and pepper, according to taste. 3. Add olive oil, parsley, and lemon juice. 4. Mix until it turns into a chunky paste. 5. Put in thawed turnip greens into this mixture. Mix.

6. Take a warmed corn tortilla (in a skillet or the oven, if you prefer) and put some chickpea turnip greens batter. 7. Dish out with feta cheese and shredded cucumber garnish. Enjoy! NUTRITION: Calories: 257 kcal Fat: 8 g Protein: 9 g Carbs: 39 g Fiber: 8 g

366.

Soy Ginger Roasted Eggplant

Preparation time: 10 minutes Cooking time: 40 minutes Servings: 4 INGREDIENTS Two eggplants 2 tbsp low sodium soy sauce ½ tsp garlic powder 1 tsp ground ginger 2 tsp olive oil 1/8 tsp pepper DIRECTIONS 1. Heat oven at 400°F prior. 2. Cut the bottom and stem end from the eggplants. Then slice in half each eggplant lengthwise. 3. Cut deep diagonal lines deep into the eggplant’s flesh about one inch apart, but avoid slicing through the skin. Turn it over and do the same to make a diamond-shaped pattern. 4. Take a small bowl and add olive oil, pepper, soy sauce, ground ginger, and garlic powder. Evenly wrap the eggplant’s flesh side of each half with soy sauce mixture. 5. Lay the halves’ flesh side down onto a foil-lined baking sheet or parchment. 6. Roast in the oven for thirty to forty min, until the flesh side is browned and caramelized and the skin look collapsed.

7. Once they are cooked through and soft, take it out from the oven, flip the side with the skin side down to cool. 8. Enjoy at room temperature or warm. NUTRITION: Calories: 144 kcal Fat: 7 g Protein: 3 g Carbs: 20 g Fiber: 5 g

367.

Vegan Shortbread Cookies

Preparation time: 5 minutes Cooking time: 20 minutes Servings: 8 INGREDIENTS ¼ cup of coconut oil ½ cup Powdered sugar 2.5 tbsp yogurt 1 tsp Vanilla extract ½ tsp Cardamom ¼ tsp Salt 1/8 tsp Baking soda ½ cup Whole wheat flour One cup flour 1/8 cup chopped cranberries 1/8 cup chopped Apricots 1/8 cup chopped Pecans DIRECTIONS 1. Preheat the oven to 325 degrees. 2. Cream the sugar, coconut oil, and non-dairy yogurt until they become creamy and smooth. Use the hand mixer. 3. Add in the cardamom and vanilla; Mix (for 30-45 seconds). 4. In the flour, now add the salt and baking soda.

5. Mix well using a mixing spoon the ½ cup of the flour mixture in the coconut oil mixture. 6. Do not add flour more than ½ cup at a time to form a soft, fluffy dough. If the mixture becomes too dry, add a tsp. of water. If the mixture becomes too sticky, add a tbsp of flour. 7. Add the nuts and dried fruit to the mixture for this step. 8. Work it thoroughly. 9. Take a 1 to 1 ½ -inch wide log and shape the prepared dough into it. Take a parchment sheet and fold it over the log. Now, freeze for about thirty minutes. 10.

Take the log out from the freezer and slice it into ¼ inch slices (or as desired). Take a parchment-lined baking sheet and place the dough on it.

11.

For 18-20 minutes, bake it. Adjust the temperature of your oven for the best results. Cool and store! (in an airtight container)

NUTRITION: Calories: 203 kcal Fat: 9 g Protein: 3 g Carbs: 29 g Fiber: 2 g

368.

Glazed Green Beans

Preparation time: 5 minutes Cooking time: 15 minutes Servings: 6 INSTRUCTIONS 12 cups Water 1.5 lb green beans 1 tbsp olive oil ½ tbsp lemon juice Black pepper to taste Sauce 1 tsp Canola oil 1 tbsp Honey One minced garlic clove 1 tsp Water DIRECTIONS 1. Take a stock-pot. Add water to it and bring it to a boil. Add beans to the water, and cook them until they start turning bright green (for 3 minutes). Be careful not to overcook. 2. Take the beans; rinse and drain with cold water (for about 1 minute). Place them in a bowl and pat them dry thoroughly. Now, set aside. 3. Take separately honey, garlic, 1 tsp. Oil and water; Whisk to make a sauce. Now set aside. 4. Heat one tbsp. Oil in a large pan (medium heat). Add beans to the pan, and stir the beans to coat with oil. Add sauce, continuing to stir, and cook

for additional 3 minutes. Finished green beans will be bright green and crisp-tender. 5. Before serving, season the dish with freshly ground black pepper and lemon juice. NUTRITION: Calories: 70 kcal Fat: 3 g Protein: 2 g Carbs: 11 g Fiber: 4 g

369.

Spicy roasted red pepper hummus

Preparation time: 15 minutes Cooking time: 60 minutes Servings: 8 INGREDIENTS ½ tsp cumin 15 oz garbanzo beans 1.5 tbsp tahini 4 oz roasted red pepper One minced garlic clove ½ tsp cayenne pepper 3 tbsp lemon juice ¼ tsp salt 1 tbsp chopped parsley DIRECTIONS 1. Blend all the ingredients in the blender and refrigerator for an hour before serving. NUTRITION: Calories: 64.2 kcal Fat: 2.2 g Protein: 2.5 g Carbs: 9.6 g Fiber: 2.1 g

370.

Simple Mediterranean olive oil pasta

Preparation time: 10 minutes Cooking time: 9 minutes Servings: 5 INGREDIENTS 1 lb spaghetti Four crushed garlic cloves, ½ cup Olive Oil Salt to taste 12 oz halved grape tomatoes 1 cup chopped parsley Red pepper flakes crushed Three chopped scallions 6 oz marinated artichoke hearts 1 tsp black pepper ¼ cup halved pitted olives 12 torn basil leaves ¼ cup crumbled feta cheese Zest of one lemon DIRECTIONS 371. Cook pasta according to the instructions given on the box. 372. Sauté garlic and salt in heated olive oil over medium flame. 373. Add tomatoes, scallions, and parsley. Cook for one minute. 374. Pour the garlic sauce over the cooked and drained pasta.

375. Sprinkle pepper and leftover ingredients and toss well. NUTRITION: Calories: 389 kcal Fat: 16.6 g Protein: 10.7 g Carbs: 51.1 g Fiber: 11 g

371.

Roasted vegetable barley

Preparation time: 10 minutes Cooking time: 40 minutes Servings: 6 INGREDIENTS 1 cup pearl barley Two diced zucchini squash water One diced bell pepper (red and yellow) 2 oz chopped parsley salt to taste One diced red onion black pepper to taste ¾ tsp smoked paprika 2 tsp harissa spice Olive oil One minced garlic clove Two chopped scallions Feta cheese 2 tbsp lemon juice Toasted pine nuts DIRECTIONS 1. Boil barley in water for 45 minutes. 2. In a bowl, mix veggies, salt, harissa spice, paprika, pepper, and oil.

3. Roast in a preheated oven at 425 degrees for 25 minutes. 4. Transfer the roasted veggies, cooked barley, scallions, parsley, garlic, lemon juice, and oil in a large bowl and mix to coat well. NUTRITION: Calories: 192 kcal Fat: 5.4 g Protein: 4.6 g Carbs: 33.2 g Fiber: 2.1 g

372.

Moroccan couscous

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 5 INGREDIENTS 2 cups couscous 4 cups flavorful stock 2 tbsp olive oil 1 tsp salt 1/2 tsp black pepper DIRECTIONS 1. Boil stock, oil, salt, and pepper in the pot. 2. Transfer the potting mixture to a bowl, add couscous and toss. NUTRITION: Calories: 226 kcal Fat: 5 g Protein: 7 g Carbs: 37 g Fiber: 2 g

373.

Simple tuna pasta

Preparation time: 5 minutes Cooking time: 10 minutes Servings: 2 INGREDIENTS 2

tbsp olive oil

Two minced

cloves garlic

5 oz tuna 1

tsp lemon juice

1 tbsp chopped parsley Salt to taste Black pepper to taste 4

oz uncooked pasta

DIRECTIONS 1. Cook pasta accordingly in boiling water for seven minutes. 2. Sauté garlic in heated oil for half a minute over medium flame. 3. Add tuna, parsley, and lemon juice. Cook for another minute. 4. Add three spoons of pasta water and mix well. 5. Mix drained pasta and toss well. NUTRITION: Calories: 400 kcal Fat: 16 g Protein: 21 g Carbs: 44 g Fiber: 2g

374.

Mushroom barley soup

Preparation time: 15 minutes Cooking time: 60 minutes Servings: 4 INGREDIENTS Olive oil 16 oz sliced Bella mushrooms Kosher salt to taste One chopped yellow onion, Four minced garlic cloves Two chopped celery stalks One diced carrot 8 oz chopped white mushrooms ½ cup crushed tomatoes Black pepper to taste 1 tsp coriander ½ tsp smoked paprika ½ tsp cumin 6 cups broth 1 cup pearl barley ½ cup chopped parsley DIRECTIONS 1. Cook mushrooms in heated olive oil over a high flame in a Dutch oven for seven minutes and keep it aside.

2. Sauté onions, carrots, white mushrooms, and celery in the same pan with more olive oil for five minutes over medium flame. Sprinkle pepper and salt. 3. Stir in tomatoes and spices. Cook for five more minutes. 4. Mix barley and broth and boil for five minutes. 5. Simmer it for 45 minutes over low flame. 6. Add cooked mushrooms and cook for few more minutes. 7. Sprinkle parsley and serve. NUTRITION: Calories: 198 kcal Fat: 9.9 g Protein: 5.8 g Carbs: 24 g Fiber: 5.8 g

375.

Mediterranean couscous salad

Preparation time: 15 minutes Cooking time: 10 minutes Servings: 6 INGREDIENTS Lemon-Dill Vinaigrette 1 tbsp lemon juice 1/3 cup olive oil 1 tsp dill 1.5 minced garlic cloves Salt to taste Black pepper to taste Israeli Couscous 2 cups Pearl Couscous 3 oz mozzarella cheese Water Olive oil 2 cups grape tomatoes 1/2 chopped English cucumber 1/3 cup chopped red onions 15 oz chickpeas ½ cup Kalamata olives 14 oz chopped artichoke hearts 18 chopped basil leaves

DIRECTIONS 1. Mix all the ingredients of vinaigrette in a container and set aside. The lemon dill vinaigrette is ready. 2. Cook couscous in heated olive oil over medium flame. 3. Pour boiling water about three cups and cook until couscous is cooked. 4. Combine all the leftover ingredients in a bowl except mozzarella. 5. Mix couscous with the ingredients. 6. Pour vinaigrette and toss well. 7. Sprinkle mozzarella and serve. NUTRITION: Calories: 393 kcal Fat: 13 g Protein: 13.1 g Carbs: 57.5 g Fiber: 5.9 g

376.

Italian minestrone

Preparation time: 10 minutes Cooking time: 25 minutes Servings: 6 INGREDIENTS 1 tbsp olive oil 1 cup diced celery 1 cup diced yellow onion 1 cup diced carrots 1 cup diced yellow squash 1 cup diced zucchini 1 tbsp minced garlic 2 tbsp tomato paste 4 cups vegetable broth 28 oz diced tomatoes 1 cup dried pasta 1 tsp salt One bay leaf Two rosemary sprigs 1 tsp chopped dried oregano 1 cup green beans 15 oz red beans Black pepper to taste 2 tsp chopped parsley

DIRECTIONS 1. Sauté onions. Carrots and celery in heated olive oil in a Dutch oven over high flame for five minutes. 2. Mix squash and zucchini and cook for two more minutes. 3. Stir in garlic and tomato paste and cook. 4. Pour vegetable stock. Add tomatoes, salt, bay leaf, rosemary, and oregano, and toss well. 5. Let it boil and simmer over medium flame. 6. Mix pasta and red beans and cook for ten minutes. 7. Add greens beans and cook for three minutes. 8. Adjust the consistency of the soup b adding the stock. 9. Adjust the taste and toss well before serving. NUTRITION: Calories: 278 kcal Fat: 7 g Protein: 13 g Carbs: 44 g Fiber: 11 g

377.

Lebanese rice with vermicelli

Preparation time: 15 minutes Cooking time: 20 minutes Servings: 6 INGREDIENTS Salt to taste 2 cups long-grain rice 1 cup broken vermicelli Water 2.5 tbsp olive oil ½ cup toasted pine nuts DIRECTIONS 1. Soak rice in water for 30 minutes. 2. Cook vermicelli in heated olive oil over a high flame until it turned brown. 3. Mix drained rice and mix. Sprinkle salt and continue stirring to mix them well. 4. Add water and boil it to concentrate the mixture. 5. Reduce the heat, cover, and cook for 21 minutes over low flame. 6. Serve and enjoy it. NUTRITION: Calories: 309 kcal Fat: 8.3 g Protein: 5.6 g Carbs: 51.5 g Fiber: 1.5 g

378.

Crepes with passion fruit

Preparation time: 5 minutes Cooking time: 10 minutes Servings: 4 INGREDIENTS Crepes Two eggs 1/25 cups oat milk 1 cup flour 1/5 tbsp butter Sauce ½ cup of sugar ¾ cup of passion fruit DIRECTIONS 1. Mix eggs, milk, and flour and keep it aside. 2. Mix sugar with passion fruit and boil it to reduce the concentration to half. 3. Melt the butter and spread crepe mixture in a pan and cook for 2 minutes from both sides. 4. Transfer the crepe to a plate with sauce and serve. NUTRITION: Calories: 280 kcal Fat: 15.5 g Protein: 1 g Carbs: 2 g Fiber: 0g

379.

Asparagus medley

Preparation time: 10 minutes Cooking time: 30 minutes Servings: 3 INGREDIENTS 2 cups cooked pasta 1 cup chopped dill ½ cup chopped cilantro ½ cup chopped mint 4 tbsp olive oil 4 tbsp olive oil 4 tbsp lemon juice One sliced shallot Black pepper 1 tbsp cumin 2 cups asparagus Salt 1.50 cups corn ½ cup chickpeas 1 cup of water 1.5 cups spinach 6 tbsp yogurt ½ tbsp sumac DIRECTIONS

1. Cook pasta accordingly. 2. Cook shallots, cumin, corn, asparagus, chickpeas, and pepper in heated oil for ten minutes over medium flame. 3. Mix spinach and cook. 4. Add water and simmer it for five minutes. 5. Add pasta and toss well. 6. Transfer the pasta mixture to a bowl and mix mint, cilantro, dill, and drizzle oil. NUTRITION: Calories: 317 kcal Fat: 13 g Protein: 9 g Carbs: 43 g Fiber: 6g

380.

Turmeric Spiced Ginger Cauliflower

Preparation time: 5 minutes Cook time: 20 minutes Servings: 4 INGREDIENTS One chopped jalapeno 1 tbsp Black mustard seeds One head cauliflower (cut in florets) 3 tbsp Vegetable oil 1 tbsp grated ginger 1 tsp Turmeric Salt to taste INSTRUCTIONS 1. Mix all the ingredients in a bowl and toss well. 2. Bake in a preheated oven at 425 degrees for 25 minutes. NUTRITION: Calories: 139 kcal Fat: 11 g Protein: 3 g Carbs: 9 g Fiber: 5 g

381.

Haystacks

Preparation Time: 10 minutes Cooking Time: 0 minutes Serving: 15 cookies INGREDIENTS 12 oz. chocolate chips 4 cups chow mien noodle 11 oz. butterscotch chips INSTRUCTIONS 1. Melt butterscotch and chips followed by mixing in noodles. 2. Refrigerator the mixture for 20 minutes and serve. NUTRITION: Calories: 267 kcal Fat: 11 g Protein: 2 g Carbs: 38 g Fiber: 0 g

382.

Banana Cheesecake Chocolate Cookies

Preparation Time: 20 Minutes Cooking Time: 25 Minutes Serving: 14 cookies INGREDIENTS Crust 2 tbsp butter 12 cookies Oreo Cheesecakes 1 tsp vanilla extract 2 tbsp flour 1/4 cup cream 1/2 cup sugar 1/2 cup chocolate chips 2 * 8 oz. cream cheese 1/2 cup banana One egg Chocolate Whipped Cream 1 cup heavy whipping cream 1/4 cup cocoa powder 2 Tablespoons mini chocolate chips 1/2 cup powdered sugar 1/2 teaspoon rum extract One yellow banana, sliced

INSTRUCTIONS 1. Blend all the mixture in the blender except eggs and banana. 2. Now whisk egg and banana and make a batter. 3. Bake the batter in the oven at 350 degrees for twenty-five minutes. 4. Top the cookies with cocoa, cream, vanilla, and sugar mixture. 5. Serve and enjoy. NUTRITION: Calories: 351 kcal Fat: 25 g Protein: 4 g Carbs: 31 g Fiber: 0g

383.

Cheesecake Ice Cream

Preparation Time: 20 Minutes Cooking Time: 20 Minutes Serving: 1.5 quarts INGREDIENTS 1 cup milk Two eggs 2.5 cups cream 1 tsp vanilla extract 1-1/4 cups sugar 12 oz. cream cheese 1 tbsp lemon juice Instructions 1. Melt sugar in cream and milk mixture. 2. Whisk in egg and transfer in a pan. Cook over medium flame. 3. Remove from flame and mix in cream cheese. 4. Cool the mixture and stir in lemon juice and vanilla extract. 5. Refrigerate it for 120 minutes and serve. NUTRITION: Calories: 272 kcal Fat: 16 g Protein: 6 g Carbs: 24 g Fiber: 0g

384.

Vanilla Custard

Preparation Time: 10 minutes Cooking Time: 20 minutes Serving: 4 INGREDIENTS 1 tbsp corn-flour 1/3 cup sugar 1 Vanilla Bean 1 cup milk Four yolks of egg 1 cup cream Instructions 1. Cook vanilla, milk, and cream in a saucepan with continuous stirring. 2. Pour cream mixture over egg, sugar, and corn flour mixture in a bowl. 3. Cook until the required thickness is achieved. 4. Cook and serve. NUTRITION: Calories: 272 kcal Fat: 16 g Protein: 6 g Carbs: 24 g Fiber: 0g

385.

Chocolate Cheesecake Shake

Preparation Time: 10 Minutes Cooking Time: 0 Minutes Serving: 4 INGREDIENTS Six scoops of ice cream (chocolate flavor) 8 oz. cream cheese 2 cups of milk INSTRUCTIONS 1. Blend milk and cream cheese in a food processor. 2. Transfer the mixture to a serving glass and add ice cream and serve. NUTRITION: Calories: 227 kcal Fat: 16 g Protein: 8 g Carbs: 16 g Fiber: 0g

386.

Pistachio Milk-Shake

Preparation Time: 5 Minutes Cooking Time: 0 Minutes Serving: 4 glasses INGREDIENTS 1 tsp vanilla extract 4 tbsp pistachios 5 cups ice cream (pistachio) Pinch of salt 1 cup milk INSTRUCTIONS 1. Mix all the ingredients in a blender and serve. NUTRITION: Calories: 400 kcal Fat: 26 g Protein: 9 g Carbs: 30 g Fiber: 0g

387.

Chocolate Crunch Cookies

Preparation Time: 15 Minutes Cooking Time: 10 Minutes Serving: 35 cookies INGREDIENTS 1 1⁄2 cups chocolate chips

1.5 cups butter Two eggs One tsp baking soda 2 cups of sugar One tsp vanilla One tsp salt ⁄2 cup pecans

1

2 cups oats

2 cups flour 2 cups Krispies Rice Instructions 1. Whisk all the ingredients in a large mixing bowl and pour the batter into a baking tray. 2. Bake in a preheated oven at 350 degrees for ten minutes. NUTRITION: Calories: 271 kcal Fat: 14 g Protein: 48 g Carbs: 35 g Fiber: 0.1 g

388.

Candied Corn Puffs

Preparation Time: 15 Minutes Cooking Time: 35 Minutes Serving: 8 INGREDIENTS 8 oz corn puffs 1 cup butter Salt as required 1 tsp baking soda 1 cup peanuts 1 cup of sugar 1.2 cup of corn syrup INSTRUCTIONS 1. Boil syrup, butter, and sugar. 2. Add baking soda and transfer the mixture to a bowl with corn and peanuts. 3. Bake for 35 minutes in the oven at 250 degrees. NUTRITION: Calories: 631 kcal Fat: 42 g Protein: 6.2 g Carbs: 62 g Fiber: 0.1 g

389.

Cucumber and Ranch Dressing

Preparation Time: 5 Minutes Cooking Time: 0 Minutes Serving: 4 INGREDIENTS ½ chopped onion ¼ tsp pepper and salt each Two sliced cucumbers ½ tsp dill ½ cup ranch dressing INSTRUCTIONS Whisk all the ingredients in a large bowl and set aside. Serve for 40 minutes. NUTRITION: Calories: 232 kcal Fat: 21 g Protein: 2 g Carbs: 12 g Fiber: 0g

390.

Baked cheese crisp

Preparation Time: 5 Minutes Cooking Time: 8 Minutes Serving: 4 INGREDIENTS ¾ cup shredded cheddar ¾ cup parmesan cheese 1 tsp Italian seasoning INSTRUCTIONS 1. Mix cheese and place on a baking tray. 2. Bake for eight minutes in the oven at 400 degrees. NUTRITION: Calories: 152 kcal Fat: 11 g Protein: 12 g Carbs: 1 g Fiber: 0.2 g

391.

Cauliflower Breadsticks

Preparation Time: 7 minutes Cook Time: 30 minutes Serving: 12 INGREDIENTS 4 lb cauliflower Two egg whites 1.5 cup Mozzarella cheese shredded Italian seasoning 1 tsp Pinch of salt 1/4 tsp black pepper Marinara sauce for dipping Cooking spray INSTRUCTIONS 1. Toast blended cauliflower in oven at 375 degrees for 20 minutes. 2. Mix roasted cauliflower with egg whites, cheese, herbs, salt, pepper in a bowl. 3. Bake the mixture in the oven at 450 degrees for 18 minutes. 4. Bring in sticks, shape, and serve. NUTRITION: Calories: 51 kcal Fat: 0.2 g Protein: 4.6 g Carbs: 5 g Fiber: 1g

392.

Strawberry Vinaigrette

Preparation Time: 10 minutes Cooking time: 0 minutes Servings: 9 INGREDIENTS 8 oz strawberries Salt to taste 2 tbsp apple cider vinegar 2 tbsp honey 2 tbsp olive oil ¼ tsp black pepper

INSTRUCTIONS 1. Blend all the ingredients in a blender and pour in the serving dish. NUTRITION: Calories: 50 kcal Fat: 3 g Protein: 0.1 g Carbs: 5 g Fiber: 0.8 g

393.

Asian Chicken Salad Wraps

Preparations Time: 20 minutes Cooking time: 0 minutes Servings: 6 INGREDIENTS 3 cup cooked chicken breasts-shredded 1/2 cup shredded carrot ¾ tsp minced gingerroot

3 tbsp seasoned rice vinegar 3 tbsp canola oil 2 tbsp honey 1 cup shredded cabbage 1 tbsp water One chopped garlic clove ¼ tsp pepper Four chopped green onions 1 cup cilantro leaves Six lettuce leaves Six whole-wheat tortillas INSTRUCTIONS 1. Whisk all the ingredients in a large mixing bowl and set aside. 2. Place lettuce on each tortilla and spread the chicken mixture, and fold and serve. NUTRITION: Calories: 370 kcal Fat: 13 g Protein: 26 g Carbs: 14 g Fiber: 2g

394.

Buttery Garlic Green Beans

Preparation Time: 10 minutes Cooking Time: 10 minutes Servings: 4 INGREDIENTS

1 lb. green beans Three minced garlic cloves 3 tbsp butter Lemon pepper to taste Salt to taste INSTRUCTIONS 1. Boil beans in water for seven minutes. 2. Sauté cooked beans in butter for five minutes over medium flame. 3. Stir in garlic and cook for five more minutes. NUTRITION: Calories: 116 kcal Fat: 8.8 g Protein: 23 g Carbs: 9 g Fiber: 8g

395.

Hamburger salad

Preparation time: 12 minutes Cooking time: 10 minutes. Serving: 4 INGREDIENTS Sauce 1 tbsp chopped onions 3/4 tbsp vinegar one cup Mayonnaise 1/2 tsp paprika 2 tsp swerve 2.25 tbsp Dill Pickles 4 tsp Mustard Salad 1/4 cup dill pickles 1 lb ground beef kosher salt to taste 4 cups chopped lettuce Half cup sliced onions 3/4 cup cheddar cheese black pepper to taste INSTRUCTIONS 1. Whisk all the ingredients of the dressing list in a bowl and keep it aside. The dressing is ready.

2. Cook beef for ten minutes over medium flame in black pepper and salt. 3. Transfer cooked beef in a bowl, add lettuce, pickles, onions, cheese, and toss well. 4. Transfer the dressing to the beef mixture and mix well to coat. NUTRITION: Calories: 625 kcal Fat: 52 g Protein: 31 g Carbs: 5 g Fiber: 3g

396.

Pork tacos

Preparation time: 10 minutes Cooking time: 20 minutes Serving: 6 INGREDIENTS 1 tsp toasted cumin 1.5 lb sliced pork Salt to taste 1.75 tsp ground guajillo 3 tbsp olive oil Black pepper to taste Three minced garlic cloves Serving 24 tortillas Salsa cruda As needed, Cilantro sprigs Tomatillo salsa Radishes INSTRUCTIONS 1. Sprinkle spices over pork pieces to marinate it. 2. Cook pork in heated oil over medium flame for ten minutes. Place them aside. 3. Toast tortillas in skillet. 4. Now, place cooked pork, tomatillo salsa, radish, cruda salsa, and cilantro and serve.

NUTRITION: Calories: 330 kcal Fat: 27 g Protein: 20 g Carbs: 1 g Fiber: 18 g

397.

Broccoli blossom

Preparation time: 5 minutes Cooking time: 15 minutes Servings: 2 INGREDIENTS tbsp oil One chopped cabbage ¼ cup chopped onion ½ cup sliced broccoli ¼ tsp tarragon tbsp water ¼ tsp garlic and onion powder Red pepper to taste Black pepper as required One toasted muffin tbsp cheese INSTRUCTIONS 1. Heat oil in a skillet and sauté veggies for five minutes. 2. Pour in water and simmer for six minutes. 3. Add all the spices and toss well. 4. Spread the sauce over muffins and drizzle cheese before serving. NUTRITION: Calories: 297 kcal Fat: 16 g Protein: 24 g Carbs: 20 g Fiber: 8g

398.

Spicy Kenyan greens

Preparation time: 10 minutes Cooking time: 15 minutes Servings: 6 INGREDIENTS One cup of water One jalapeno pepper Salt to taste 2 tbsp black pepper 2 tbsp olive oil lb chopped collards 10 oz chopped turnip tbsp butter Three chopped tomatoes One chopped onion 7 oz milk tsp roasted peanuts INSTRUCTIONS 1. Combine olive oil, salt, water, chili pepper in a pot and cook over medium heat. 2. Add greens to the boiling mixture for five minutes. Drain and place aside. 3. Melt butter in a skillet and sauté cooked greens, tomatoes, milk, and onions in it for five minutes. 4. Sprinkle salt, pepper, and peanuts and serve.

NUTRITION: Calories: 284 kcal Fat: 26 g Protein: 6 g Carbs: 12 g Fiber: 6g

399.

Coconut curry cauliflower

Preparation time: 5 minutes Cooking time: 25 minutes Servings: 4 INGREDIENTS 2 tbsp olive oil ½ chopped cauliflower ¼ tsp salt tsp curry paste coconut milk ¼ cup chopped cilantro 1 tbsp lime juice INSTRUCTIONS 1. Sauté cauliflower in heated olive oil over medium flame for ten minutes. 2. Mix milk and curry powder and simmer for ten minutes. 3. Add lime juice and cilantro and toss well. 4. Serve and enjoy it. NUTRITION: Calories: 243 kcal Fat: 24 g Protein: 3 g Carbs: 9 g Fiber: 2 g

400.

Sicilian Spaghetti

Preparation time: 10 minutes Cooking time: 5 minutes Servings: 8 INGREDIENTS 4 tbsp cheese One lb spaghetti Three minced garlic cloves 4 tbsp olive oil 2 oz anchovy fillets One cup parsley One cup bread crumbs Black pepper to taste INSTRUCTIONS 1. Cook pasta for ten minutes in boiling water over medium flame in a large deep pot. 2. Cook anchovies and garlic in heated olive oil for three minutes with constant stirring. 3. Mix breadcrumbs, pepper, and parsley in the mixture. 4. Mix anchovy with the pasta and spread cheese before serving. NUTRITION: Calories: 354 kcal Fat: 10 g Protein: 13 g Carbs: 53.6 g Fiber: 3 g

14-Day meal plan Day 1 Breakfast: tea or coffee, oatmeal bowl with berries Snack: ½ cup walnuts or any nuts Lunch: lentil soup with a turkey sandwich Snack: hummus mixed with carrots, cucumbers, and capsicum Dinner: bean and vegetable soup

Day 2 Breakfast: walnuts and honey mixed in yogurt with tea or coffee Snack: toasted chickpeas Lunch: bean and vegetable soup Snack: season fruit Dinner: any salad with pita bread sandwich filled with chicken and Tzatziki sauce

Day 3 Breakfast: fruit smoothie with nut butter Snack: mashed avocado with crackers seasoned with lime juice and salt Lunch: soup made of three beans served with roll and pesto Snack: chopped vegetables with olives Dinner: farro salmon served with cooked eggplant and zucchini

Day 4 Breakfast: tea or coffee with strawberries and cheese bread Snack: any nuts which you have Lunch: salad made with feta, bell pepper, olives, lentil, and sun-dried tomatoes Snack: fresh fruits with plain yogurt Dinner: roasted shrimp with polenta and kale

Day 5 Breakfast: poached egg, avocado, and farro bowl served with tea or coffee. Snack: nuts of your choice Lunch: bread with vegetable and quinoa salad Snack: crackers with bean dipping sauce Dinner: Grilled chicken with bulgur and cucumber salad

Day 6 Breakfast: salmon and tomato slices served with tea or coffee and capers Snack: seasonal fruit Lunch: crackers with bean salad Snack: olives with cheese Dinner: couscous served with lamb stew

Day 7 Breakfast: plain yogurt, raspberries with tea, or coffee.

Snack: seasonal fruit and nuts Lunch: olives, cheese, and tomatoes served with bread Snack: lupine beans Dinner: vegetable stew

Day 8 Breakfast: sautéed kale, orange with egg and tea or coffee Snack: Toasted chickpeas Lunch: lamb stew Snack: dark chocolate with nuts Dinner: baked zucchini, fish and potatoes

Day 9 Breakfast: cherries and banana-based smoothie Snack: hummus filled bell pepper Lunch: tuna salad served with crackers and lightly cooked veggies. Snack: fruit of choice with cheese Dinner: bread with white bean Tuscan soup

Day 10 Breakfast: oatmeal bowl containing honey, nuts, and raisin with tea or coffee Snack: seasonal fruit with plain yogurt Lunch: white bean Tuscan soup

Snack: raw veggies served with hummus Dinner: you can have lemon garlic chicken pieces with couscous

Day 11 Breakfast: avocado with frittata and tea or coffee Snack: seasonal fruit Lunch: hummus served with stuffed grapes and pita bread Snack: raw veggies with plain yogurt Dinner: Shrimp and tomato stew

Day 12 Breakfast: ricotta bowl with apricots and tea or coffee Snack: ½ cup pistachios Lunch: pasta salad Snack: Fruit salad Dinner shrimp and tomato stew

Day 13 Breakfast: oatmeal bowl with blueberries and tea or coffee Snack: plain yogurt Lunch: bean soup with salmon salad Snack: mashed avocado spread over crackers Dinner: polenta served with Shakshuka and cheese

Day 14 Breakfast: fruit and ricotta with bread and tea and coffee. Snack: mixed nuts and cranberries Lunch: quinoa salad topped with goat cheese and baked potatoes Snack: hummus with olives and pita chips Dinner: cannellini and artichoke pasta with cheese

T

Conclusion he hectic and busy lifestyle of the current era has decreased

humans' physical activity worldwide with unhealthy eating habits, which increases health risks such as diabetes, obesity, CVDs, and so on, surging the medical bills and putting people under high stress. In this regard, scientists and dietitians have started to figure out the solution by investigating the effects of different health diets. Thus, during this struggle, the Mediterranean diet has become the most effective, environmental friendly meal program to transform common people's lifestyles by incorporating healthy eating habits with healthy work out to keep them healthy, strong, and fit. Mediterranean diet in the native diet plan of the people living in Italy, Greece, and areas around the Mediterranean Sea. It is a meal plan to help followers adopt healthy eating patterns and represent the culture of selecting, producing, processing, and distributing food among the Mediterranean region. Researchers have noticed good health conditions among people living in these areas following their native Mediterranean diet. The Mediterranean diet allows you to have your favorite food incorporated in daily meals and inspires you to transition from western eating habits to a Mediterranean diet by incorporating fresh fruits, seafood, nuts, fresh vegetables, and cooked food, including these raw veggies and fruits. The Mediterranean helps combat dieses such as cardiovascular disease, diabetes, obesity, and improving health by eating healthy and fresh food. This diet is a great source of antioxidants, vitamins, fiber, and micronutrients that improve your body organs, especially your and gastrointestinal. UNESCO in 2013 has recognized the Mediterranean diet as the most effective and accepted cultural heritage, which improves health

and is also environmentally friendly because of the least processing of food and boosting to eat fresh and raw food.

MEDITERRANEAN DIET Cookbook for Beginners

130 Recipes Easy to Cook to Stay Fit and Follow a Healthy Eating Every Day. 7 Day Meal Plan Included

JENNIFER SKYMAN

Copyright 2020 by JENNIFER SKYMAN - All rights reserved. This Book is provided with the sole purpose of providing relevant information on a specific topic for which every reasonable effort has been made to ensure that it is both accurate and reasonable. Nevertheless, by purchasing this Book you consent to the fact that the author, as well as the publisher, are in no way experts on the topics contained herein, regardless of any claims as such that may be made within. As such, any suggestions or recommendations that are made within are done so purely for entertainment value. It is recommended that you always consult a professional prior to undertaking any of the advice or techniques discussed within. This is a legally binding declaration that is considered both valid and fair by both the Committee of Publishers Association and the American Bar Association and should be considered as legally binding within the United States. The reproduction, transmission, and duplication of any of the content found herein, including any specific or extended information will be done as an illegal act regardless of the end form the information ultimately takes. This includes copied versions of the work both physical, digital and audio unless express consent of the Publisher is provided beforehand. Any additional rights reserved. Furthermore, the information that can be found within the pages described forthwith shall be considered both accurate and truthful when it comes to the recounting of facts. As such, any use, correct or incorrect, of the provided information will render the Publisher free of responsibility as to the actions taken outside of their direct purview. Regardless, there are zero scenarios where the original author or the Publisher can be deemed liable in

any fashion for any damages or hardships that may result from any of the information discussed herein. Additionally, the information in the following pages is intended only for informational purposes and should thus be thought of as universal. As befitting its nature, it is presented without assurance regarding its prolonged validity or interim quality. Trademarks that are mentioned are done without written consent and can in no way be considered an endorsement from the trademark holder.

Introduction Congratulations on purchasing the Mediterranean Diet Cookbook for Beginners: 130 Recipes Easy to Cook to Stay Fit and Follow a Healthy Eating Every Day. 7 Day meal Plan Included, and thank you for doing so. The following chapters will include batches of recipes including, delicious pork, seafood, poultry, lamb, beans, quinoa, various pizzas, flatbread options, and so many more delicious and healthy dishes. You can enjoy delightful fruit cups, yogurt dishes, and delicious snacking and dessert choices. The Mediterranean Plan is built upon healthy fats as well as plant-based foods. Since the plan does not eliminate entire food groups, it is believed you should not have any problems complying with it in the long term. Let’s get started with the foods you should avoid while using the Mediterranean program. Remove these from your dieting Ingredients: ● ● ● ● ●

Processed Meat Products: Processed sausages, bacon, Hot dogs, etc. Refined Grains: White bread and pasta made with refined wheat Added Sugar: Candy ice cream, regular soda, plus many others. Refined Oils: Soybean, canola, cottonseed, etc. Red Meats: (Limit to once each week)

You also achieve many benefits from the spices used on the dieting plan including, anise, bay leaves, basil, black pepper, cayenne pepper, ground chia seeds, cloves, cumin, and fennel. Ginger, garlic, marjoram, mint, oregano, parsley, sage, rosemary, and thyme also make excellent spice options. For a complete rundown of the listing, check the website at www.health.clevelandclinic.org. The calorie counts vary for each person,

ranging from 1600 to 2400 range for women, and 2,000 up to 2,400 for men. Your meal plan has been left open for you to add the final snacks or other items you want to add to your delicious menu plan. Now, you have the basics of the Mediterranean way of eating, let’s learn how to prepare the delicious dishes!

Chapter 1: Mediterranean Breakfast Dishes These delightful breakfast dishes will get your day started with its delicious and healthy Ingredients.

Baked Ricotta & Pears Preparation & Cooking Time: 30 minutes Serving Yields: 4 Nutritional Information: ● Calories: 312 ● Protein: 17 grams ● Fat: 17 grams Ingredients Needed: ● White whole wheat flour (.25 cup) ● Sugar (1 tbsp.) ● Nutmeg (.25 tsp.) ● Ricotta cheese - whole-milk (16 oz. container) ● Large eggs (2) ● Diced pear (1) ● Water (2 tbsp.) ● Vanilla extract (1 tsp.) ● Honey (1 tbsp.) ● Also Needed: 4 - 6 oz. ramekins Preparation Instructions:

1. Warm the oven at 400° Fahrenheit. 2. Lightly spritz the ramekins with a cooking oil spray. 3. Whisk the flour, nutmeg, sugar, vanilla, eggs, and the ricotta together in a large mixing container. 4. Spoon the fixings into the dishes. Bake them for 20 to 25 minutes or until they’re firm and set. Transfer them to the countertop and wait for them to cool. 5. In a saucepan, using the medium temperature setting, toss the cored and diced pear into the water for about ten minutes until it’s slightly softened. 6. Take the pan from the burner and stir in the honey. 7. Serve the ricotta ramekins with the warm pear when it’s ready.

CHEF JOHN’S POACHED EGG SPECIAL Preparation & Cooking Time: 25 minutes Serving Yields: 2 Nutritional Information: ● Calories: 72 ● Protein: 6.3 grams ● Fat: 5 grams Ingredients Needed: ● Champagne vinegar (1 tsp.) ● Salt (.5 tsp.) ● Fresh eggs (2) Preparation Instructions: 1. Pour cold water into a saucepan and wait for it to boil using the medium heat temperature setting. Stir in the salt and vinegar. 2. Break each of the eggs into a ramekin. Place it close to the water and slide it out of the dish. Simmer the egg to poaching until it’s set. 3. Transfer the egg out of the pan using a slotted spoon (Continue cooking until the yolk is runny and the white is cooked, or about six minutes.) 4. Prepare a container with ice water. Transfer the eggs from the pan to the bowl of ice water (It slows and stops the cooking process.) 5. Place them onto a paper-lined plate and serve.

Egg White Scramble with Cherry Tomatoes & Spinach Preparation & Cooking Time: 8-10 minutes Serving Yields: 4

Nutritional Information: ● Calories: 142 ● Protein: 15 grams ● Fat: 2 grams Ingredients Needed: ● Olive oil (1 tbsp.) ● Eggs (1 whole) & Egg whites (10) ● Black pepper (.25 tsp.) ● Salt (.5 tsp.) ● Minced garlic clove (1) ● Halved cherry tomatoes (2 cups) ● Packed fresh baby spinach (2 cups) ● Light cream or Half & Half (.5 cup) ● Finely grated parmesan cheese (.25 cup) Preparation Instructions: 1. Whisk the eggs, pepper, salt, and milk. 2. Prepare a skillet using the med-high temperature setting. 3. Toss in the garlic when the pan is hot to sauté for approximately 30 seconds. 4. Pour in the tomatoes and spinach, and continue to sauté it for one additional minute. The tomatoes should be softened, and the spinach wilted. 5. Add the egg mixture into the pan using the medium heat setting. Fold the egg gently as it cooks for about two to three minutes. 6. Remove from the burner, and sprinkle with a sprinkle of cheese.

Feta - Avocado & Mashed Chickpea Toast Preparation & Cooking Time: 15 minutes

Serving Yields: 4 Nutritional Information: ● Calories: 337 ● Protein: 13 grams ● Fat: 13 grams Ingredients Needed: ● Chickpeas (15 oz. can) ● ● ● ● ● ●

Diced feta cheese (2 oz. - .5 cup) Pitted avocado (1) Fresh juice: Lemon (2 tsp.) or orange (1 tbsp.) Black pepper (.5 tsp.) Honey (2 tsp.) Multigrain toast (4 slices)

Preparation Instructions: 1. Toast the bread. Drain the chickpeas in a colander. Scoop the avocado flesh into the bowl. 2. Use a large fork/potato masher to mash them until the mix is spreadable. 3. Pour in the lemon juice, pepper, and the feta. 4. Combine and divide onto the four slices of toast. 5. Drizzle using the honey and serve.

Feta Frittata Preparation & Cooking Time: 25 minutes Serving Yields: 2 Nutritional Information: ● Protein: 17 grams

● Fat: 12 grams ● Calories: 203 Ingredients Needed: ● Garlic (1 small clove) ● Green onion (1) ● Large eggs (2) ● Egg substitute (.5 cup) ● Crumbled feta cheese - divided (4 tbsp.) ● Plum tomato (.33 cup) ● Avocado slices (4 thin) ● Reduced-fat sour cream (2 tbsp.) ● Also Needed: 6-inch skillet Preparation Instructions: 1. Thinly slice/mince the onion, garlic, and tomato. Peel the avocado before slicing. 2. Heat the pan using the medium temperature setting and spritz it with cooking oil. 3. Whisk the egg substitute, eggs, and three tablespoons of the feta cheese. 4. Add the egg mixture into the pan. Cover and simmer for four to six minutes. 5. Sprinkle it using the rest of the feta cheese and tomato. Cover and continue cooking until the eggs are set or about two to three more minutes. 6. Wait for about five minutes before cutting it into halves. 7. Serve with the avocado and sour cream.

Feta & Quinoa Egg Muffins

Preparation & Cooking Time: 45-50 minutes Serving Yields: 12 Nutritional Information: ● Calories: 113 ● Protein: 7 grams ● Fat: 7 grams Ingredients Needed: ● ● ● ● ● ● ● ● ● ● ●

Cooked quinoa (1 cup) Chopped baby spinach (2 cups) Kalamata olives (.5 cup) Tomatoes (1 cup) White onion (.5 cup) Fresh oregano (1 tbsp.) Salt (.5 tsp.) Olive oil (2 tsp.+ more for coating pans) Eggs (8) Crumbled feta cheese (1 cup) Also Needed: 12-cup muffin tin

Preparation Instructions: 1. Heat the oven to reach 350° Fahrenheit. 2. Lightly grease the muffin tray cups with a spritz of cooking oil. 3. Prepare a skillet using the medium temperature setting and add the oil. When it’s hot, toss in the onions to sauté for two minutes. 4. Dump the tomatoes into the skillet and sauté for one minute. Fold in the spinach and continue cooking until the leaves have wilted (1 min.). 5. Transfer the pot to the countertop and add the oregano and olives. Set it aside.

6. Crack the eggs into a mixing bowl, using an immersion stick blender to mix them thoroughly. Add the cooked veggies in with the rest of the fixings. 7. Stir until it’s combined and scoop the mixture into the greased muffin cups. 8. Set the timer to bake the muffins for 30 minutes until browned, and the muffins are set. 9. Cool for about ten minutes.

5-Minute Heirloom Tomato & Cucumber Toast Preparation & Cooking Time: 6-10 minutes Serving Yields: 1 Nutritional Information: ● Protein: 3 grams ● Fat: 8 grams ● Calories: 177 Ingredients Needed: ● Heirloom tomato (1 small) ● Persian cucumber (1) ● Olive oil (1 tsp.) ● Oregano (1 pinch) ● Kosher salt and pepper (as desired) ● Low-fat whipped cream cheese (2 tsp.) ● Trader Joe’s Whole Grain Crispbread or your choice (2 pieces) ● Balsamic glaze (1 tsp.) Preparation Instructions: 1. Dice the cucumber and tomato. Combine all of the fixings except for the cream cheese.

2. Smear the cheese on the bread, and add the mixture (step 1). 3. Top it off with the balsamic glaze and serve.

Fruit Bulgur Breakfast Bowls Preparation & Cooking Time: 20 minutes Serving Yields: 6 Nutritional Information: ● Protein: 9 grams ● Fat: 6 grams ● Calories: 301 Ingredients Needed: ● 2% milk (2 cups) ● Uncooked bulgur (1.5 cups) ● Water (1 cup) ● Cinnamon (.5 tsp.) ● Frozen/fresh pitted dark sweet cherries (2 cups) ● Dried/fresh chopped figs (8) ● Chopped almonds (.5 cup) Preparation Instructions: 1. Combine the cinnamon, water, milk, and the bulgur. 2. Stir once and bring to a boil. Put a top on the pot. Reduce the temperature setting to med-low. 3. Continue cooking until the liquid is absorbed (approx.10 min.). 4. Extinguish the flame, but leave the pan on the stove and stir in the cherries (frozen or thawed), almonds, and figs. 5. Stir well to thaw the cherries and hydrate the figs. Stir in the mint, and scoop into serving bowls.

6.

Serve with warm milk or serve it chilled to your liking.

Ham & Egg Cups Preparation & Cooking Time: 30 minutes Serving Yields: 8 Nutritional Information: ● Calories: 145 ● Protein: 11 grams ● Fat: 10 grams Ingredients Needed: ● Cooked ham - deli-style (8 thin slices) ● Mozzarella cheese (.25 cups/1 oz.) ● Eggs (8) ● Optional: Basil (8 tsp.) ● Black pepper (to taste) ● Grape or cherry tomatoes (6/as desired) ● Also Needed: Muffin tin (8-count) Preparation Instructions: 1. Program the oven setting to 350º Fahrenheit. Coat the muffin tin cups with the spray. 2. Press the ham slice into the bottom and add the cheese to each of the prepared cups. Break an egg into the cup and sprinkle with the pepper. Add the pesto, if using. Slice the tomatoes into halves and place them on each of the cups. 3. Bake them for 18 to 20 minutes. The egg whites should be set, similar to a regular poached egg. Leave them in the cups for three to five minutes. Then, carefully take the cups out of the tin and serve.

‘Huevos’ Rancheros Preparation & Cooking Time: 15 minutes Serving Yields: 6 Nutritional Information: ● Calories: 240 ● Protein: 11 grams ● Fat: 12 grams Ingredients Needed: ● Salsa - ex. Old El Paso (16 oz. jar) ● Eggs (6) ● Flour tortillas/soft tacos (6-inch) ● Shredded cheese (.75 cup) ● Also Needed: 10-inch skillet Preparation Instructions: 1. Heat the salsa until it’s bubbly. Gently crack the eggs into the skillet. 2. Place a top on the pot and simmer using the med-low temperature setting for six to seven minutes. The eggs should be thoroughly cooked. 3. Warm the tortillas and serve using a sprinkle of cheese. 4. Spoon one egg onto each of the salsa filled tortillas and serve.

Marinara Eggs With Parsley - Gluten-Free Preparation & Cooking Time: 20 minutes Serving Yields: 6 Nutritional Information:

● Calories: 122 ● Protein: 7 grams ● Fat: 7 grams Ingredients Needed: ● Olive oil (1 tbsp.) ● Eggs (6 large) ● Medium onion (half of 1 or 1 cup) ● ● ● ●

Garlic (2 cloves or 1 tsp.) Diced tomatoes - undrained - no-salt-added (2 - 14.5 oz. cans) Chopped Italian fresh flat-leaf parsley (.5 cup) Optional: Crusty Italian bread with grated parmesan or Romano cheese

Preparation Instructions: 1. Heat a skillet using the med-high temperature setting. Add the oil. 2. Dice and toss the onions into the skillet. Sauté them for about five minutes. Stir occasionally and fold in the minced garlic, continuing to stir it for another minute. 3. Pour in the tomatoes with the juices into the pan and let it simmer until bubbling or for two to three minutes. Crack an egg into a coffee mug. 4. Once the tomatoes are boiling, lower the heat to medium. Use the spoon to make six indentions in the tomato mixture. 5. Add the egg to one of the slots and continue until you've used all of the eggs. 6. Place a top on the pot and cook for six to seven minutes or until done. 7. Garnish them with the parsley and serve with bread and grated cheese to your liking.

Nutty Orange Polenta Preparation & Cooking Time: 15 minutes

Serving Yields: 6 Nutritional Information: ● Calories: 234 ● Protein: 3 grams ● Fat: 7 grams Ingredients Needed: ● Plain polenta (2- 18-oz. tubes) ● ● ● ● ●

2% milk - divided (2.25 - 2.5 cups) Oranges (2) Pecans (.5 cup) 2% Plain Greek yogurt (.25 cup) Honey (8 tsp.)

Preparation Instructions: 1. Slice the polenta into rounds and place in a microwavable dish to heat for 45 seconds. 2. Prepare a pot using the medium heat setting and add the polenta. Mash it until it’s roughly mashed. 3. In a microwavable dish, pour in the milk and heat it for one minute. 4. Pour two cups of warm milk into the pot with the polenta and whisk it thoroughly. 5. Add in milk a few tablespoons at a time until it's the way you like it. Let the mixture cook slowly for about five minutes. Take the pan off of the burner. 6. Peel and chop the onions and pecans. 7. Serve and garnish them with the oranges, pecans, honey, and yogurt before serving.

Peanut Butter & Banana Greek Yogurt Bowl

Preparation & Cooking Time: 5 minutes Serving Yields: 4 Nutritional Information: ● Calories: 370 ● Protein: 22.7 grams ● Fat: 10.6g Ingredients Needed: ● ● ● ● ●

Medium bananas (2) Flaxseed meal (.25 cup) Nutmeg (1 tsp.) Peanut butter (.25 cup) Vanilla Greek yogurt (4 cups)

Preparation Instructions: 1. Peel and slice the bananas. Divide the yogurt into four serving dishes. Top each one with sliced bananas. 2. Microwave the peanut butter for 30 to 40 seconds until it’s thoroughly melted. Drizzle the sauce over the banana slices and lightly dust them using the flaxseed meal and nutmeg to serve.

Poached Eggs Preparation & Cooking Time: 10 minutes Serving Yields: 2 Nutritional Information: ● Calories: 72 ● Protein: 6.3 grams ● Fat: 5 grams

Ingredients Needed: ● Salt (.5 tsp.) ● Champagne vinegar (1 tsp.) ● Fresh eggs (2) Preparation Instructions: 1. Prepare a cooking pot with cold water. Wait for it to boil using the medium temperature setting. Stir in the salt and vinegar. 2. Break each of the eggs into a ramekin. Place it close to the water and slide it out of the dish. Simmer until set. 3. Use a slotted spoon to lift it from the pan to help prevent sticking. Continue cooking until the yolk is runny and the white is cooked or about six minutes. 4. Prepare a container with ice water. Place the eggs into the bowl of ice water (It slows and stops the cooking process.) 5. Put them in paper towels to remove the water and serve.

Portobello Pesto Egg Omelette - Gluten-Free Preparation & Cooking Time: 25 minutes Serving Yields: 1 Nutritional Information: ● Calories: 259 ● Protein: 28 grams ● Fat: 12 grams Ingredients Needed: ● Olive oil (1 tsp.) ● Portobello mushroom cap (1) ● Red onion (.25 cup) ● Egg whites (4)

● ● ● ●

Water (1 tsp.) Black pepper & salt (to taste) Prepared pesto (1 tsp.) Shredded low-fat mozzarella cheese (.25 cup)

Preparation Instructions: 1. Pour and warm the oil in a skillet using the medium temperature setting. 2. Chop and add the onions and mushrooms to sauté for about three to five minutes or until they're softened. 3. Crack the eggs into a bowl and whisk in the salt, pepper, and water. Dump the eggs on top of the onions and mushrooms. 4. Continue cooking for about five minutes, stirring occasionally. Sprinkle it using the cheese and top it off with some pesto. 5. Fold the omelet in half and continue cooking for about two to three more minutes before serving.

Prosciutto - Lettuce - Tomato & Avocado Sandwiches Preparation & Cooking Time: 10-12 minutes Serving Yields: 4 Nutritional Information: ● Protein: 12 grams ● Fat: 9 grams ● Calories: 240 Ingredients Needed: ● Prosciutto (2 oz./8 thin slices) ● Ripe avocado (1 cut in half) ● Romaine lettuce (4 full leaves) ● Large ripe tomato (1)

● Whole grain or whole wheat bread slices (8) ● Black pepper and kosher salt (.25 tsp.) Preparation Instructions: 1. Tear the lettuce leaves into eight pieces (total). Slice the tomato into eight rounds. Toast the bread and place it on a plate. 2. Scoop out the avocado flesh from the skin and toss it to a mixing bowl. Lightly dust it using the pepper and salt. Whisk or gently mash the avocado until it's creamy. Spread over the bread. 3. Make one sandwich. Take a slice of avocado toast; top it with a lettuce leaf, a prosciutto slice, and a tomato slice. Top with another slice of lettuce tomato and continue. 4. Repeat the process until all ingredients are depleted.

Pumpkin Pancakes Preparation & Cooking Time: 40 minutes Serving Yields: 6 Nutritional Information: ● Calories: 278 ● Protein: 7.9 grams ● Fat: 7.2 grams Ingredients Needed: ● Milk (1.5 cups ) ● Egg (1) ● Vegetable oil (2 tbsp.) ● Pumpkin puree (1 cup) ● Vinegar (2 tbsp.) ● Baking soda (1 tsp.) ● Ground allspice (1 tsp.)

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All-purpose flour (2 cups) Brown sugar (3 tbsp.) Baking powder (2 tsp.) Salt (.5 tsp.) Ground ginger (.5 tsp.) Cinnamon (1 tsp.)

Preparation Instructions: 1. Whisk the egg, oil, vinegar, pumpkin, and the milk in a mixing bowl. 2. Mix the baking powder, salt, ginger, cinnamon, allspice, baking soda, brown sugar, and the flour in another container. 3. Stir the fixings in one bowl to combine. 4. Warm a frying pan or oiled griddle using the med-high heat setting. 5. Pour the batter into the griddle and brown. Serve them hot.

Scrambled Eggs With Roasted Peppers & Goat Cheese Gluten-Free Preparation & Cooking Time: 15 minutes Serving Yields: 4 Nutritional Information: ● Calories: 201lt, ● Protein: 15 grams ● Fat: 15 grams Ingredients Needed: ● Olive oil (1.5 tsp.) ● Bell peppers (1 medium pepper / 1 cup) ● Garlic (2 cloves /1 tsp.) ● Large eggs (6)

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Sea salt (.25 tsp.) Water (2 tbsp.) Crumbled goat cheese (2 oz. / .5 cup) Chopped fresh mint (2 tbsp.)

Preparation Instructions: 1. Prepare a skillet using the med-high temperature setting on the stovetop. Add the oil. Once it’s hot, toss in the peppers and sauté for five minutes. 2. Mince and stir in the garlic. Continue cooking for one minute. 3. Beat the water, eggs, and salt in a mixing container. 4. Reduce the temperature setting to med-low. 5. Empty the egg mixture over top of the peppers. Simmer it for one to two minutes until they're set on the bottom. 6. Sprinkle with the goat cheese and continue cooking for one to two more minutes. Stir until they are soft set. 7. Garnish with loosely packed fresh mint and serve.

Spinach Omelet Preparation & Cooking Time: 25-30 minutes Serving Yields: 4 Nutritional Information: ● Calories: 295 ● Protein: 15 grams ● Fat: 14 grams Ingredients Needed: ● Olive oil (3 tbsp.) ● Small onion (1) ● Garlic clove (1)

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Large tomatoes (4) Eggs (8) Black pepper (.25 tsp.) Fine sea salt (1 tsp.) Feta cheese (2 oz. Flat-leaf parsley (1 tbsp.)

Preparation Instructions: 1. Core and chop the tomatoes, parsley, and onion. 2. Set the oven to reach 400° Fahrenheit. 3. Pour the oil into an oven-proof skillet using the high heat temperature setting. Stir in the onions and sauté them until softened (5-7 min.). 4. Pour in the tomatoes, garlic, salt, and pepper. 5. Sauté the mixture for five more minutes and add the whisked eggs. 6. Stir and cook them for three to five minutes. When the bottom is set, put the skillet into the hot oven. Continue cooking for five additional minutes. 7. Transfer to the countertop and top it off with the parsley and feta. Serve the omelet warm.

Yogurt Parfait With Roasted Grapes & Greek - Gluten-Free Preparation & Cooking Time: 30 minutes Serving Yields: 4 Nutritional Information: ● Calories: 300 ● Protein: 7 grams ● Fat: 17 grams Ingredients Needed:

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Seedless grapes (4 cups - 1.5 lbs.) Olive oil (1 tbsp.) 2% Greek yogurt - plain (2 cups) Honey (4 tsp.) Chopped walnuts (.5 cup)

Preparation Instructions: 1. Set the oven temperature to 450° Fahrenheit with the pan inside. 2. Rinse the grapes and discard the stems. Dab them using a towel and toss them with the oil. 3. Bake them for about 20 to 23 minutes until they are slightly shriveled. Stir about halfway through the cooking process. 4. Take the pan from the oven. Cool for five minutes. 5. Meanwhile, assemble the parfaits by adding the yogurt to the glass. 6. Once the grapes are cooled, garnish the yogurt using a teaspoon of honey, 2 tbsp. of the walnuts, and a portion of the grapes. 7. Prepare all four servings and serve or place in the fridge for later.

Zucchini Egg White Frittata Preparation & Cooking Time: 25 minutes Serving Yields: 1 Nutritional Information: ● Calories: 137 ● Protein: 16.5 grams ● Fat: 5 grams Ingredients Needed: ● Olive oil (1 tsp.) ● Minced shallot (1 tbsp.)

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Minced garlic (1 clove) Zucchini (1 small) Egg whites (4) Black pepper and kosher salt (as desired) Freshly chopped thyme (.5 tsp.)

Preparation Instructions: 1. Slice or shave the zucchini into strips. Chop the thyme. 2. Warm a skillet using the medium temperature setting and pour in the oil. 3. Mince and add the garlic and shallot to the skillet and sauté them for about five minutes. Stir in the zucchini. Continue cooking for about five minutes, stirring occasionally. 4. Whisk the salt, thyme, and egg whites together and mix into the zucchini mixture. 5. Continue cooking the mixture undisturbed for about two minutes using the low-temperature heat setting. 6. Flip the frittata and continue cooking one more minute. 7. Serve with a shake of salt and pepper to your desired taste.

Chapter 2: Mediterranean Lunchtime & Dinner Salad Favorites

7. Salad Options Arugula Salad Preparation & Cooking Time: 15 minutes Serving Yields: 4 Nutritional Information: ● Calories: 257 ● Protein: 6 grams ● Fat: 23 grams Ingredients Needed: ● Arugula leaves (4 cups) ● Cherry tomatoes (1 cup) ● Pine nuts (.25 cup) ● Rice vinegar (1 tbsp.) ● Olive/Grapeseed oil (2 tbsp.) ● Salt & black pepper (as desired) ● Grated parmesan cheese (.25 cup) ● Large avocado (1 sliced) Preparation Instructions: 1. Slice the avocado. Rinse and dry the arugula leaves. 2. Slice the cherry tomatoes into halves and grate the cheese. 3. Combine the arugula, tomatoes, pine nuts, and cheese into four salad containers. 4. Either place the slices to the side in another container or in a divided container for storage. 5. When it is time to serve, just add the oil and vinegar with a shake of pepper and salt.

Athenian Eggplant Salad Preparation & Cooking Time: 1 hour 50 minutes Serving Yields: 8 Nutritional Information: ● Fat: 6.9 grams ● Protein: 3.4 grams ● Calories: 99 Ingredients Needed: ● Large eggplant (1) ● Olive oil (2 tbsp.) ● ● ● ● ● ●

Tomato (1) Small onion (1) Distilled white vinegar (2 tbsp.) Fresh parsley (2 tbsp.) Feta cheese (.5 cup) Salt (as desired)

Preparation Instructions: 1. Preheat an outdoor grill using med-high heat. 2. Rinse and pierce the eggplant several times using a sharp knife or fork. Arrange it on the grill, turning often. The skin should be charred (15 min.). Set it aside to chill a few minutes. 3. Discard the seeds and chop the tomato. Dice/mince the onion and chop the parsley. 4. Remove the skin and dice the pulp from the eggplant. Toss it into a mixing bowl with the oil, vinegar, onion, tomato, parsley, and crumbled feta cheese, mixing thoroughly.

5. Pop it in the fridge for about an hour. Sprinkle using salt before serving.

Barley Salad Preparation & Cooking Time: 1 hour 45 minutes Serving Yields: 6 Nutritional Information: ● Protein: 4.5 grams ● Fat: 11.8 grams ● Calories: 220 Ingredients Needed: ● Barley (1 cup) ● ● ● ● ● ● ●

Water (2.5 cups) Olive oil (2 tbsp.) Garlic (2 cloves) Black olives (4 oz. can) Sun-dried tomatoes (7) Balsamic vinegar (1 tbsp.) Cilantro (.5 cup)

Preparation Instructions: 1. Pour the water and add the barley to cook using in a saucepan using the high-temperature setting. 2. Once it’s boiling, lower the setting to med-low. Place a lid on the pot and simmer until the barley is tender (30 min.). 3. Drain the barley in a colander and cool to room temperature. 4. Puree the garlic, oil, tomatoes, and vinegar in a blender and add it to the barley.

5. Chop and mix in the olives and cilantro. Place a layer of foil or plastic over the container and refrigerate it to chill before serving.

Cheese Tortellini Salad With Sun-Dried Tomatoes Preparation & Cooking Time: 42-45 minutes Serving Yields: 12 Nutritional Information: ● Calories: 205 ● Protein: 6 grams ● Fat: 12 grams Ingredients Needed: ● Cooked cheese tortellini (12 oz.) ● Halved grape tomatoes (2 cups) ● Kalamata olives (1 cup) ● Feta cheese (1 cubed cup) ● Diced red onion (.25 cup) ● Yellow/orange/red bell pepper (half of 1) ● Sun-dried tomatoes in oil & herbs (1 cup) ● Sicilian Lemon/white balsamic vinegar (.25 cup) ● Garlic olive oil (2 tbsp.) ● Zested lemon (1 medium) ● Olive oil (1.5 tbsp.) ● Basil leaves/chiffonade the leaves (12) ● Pepper and salt (as desired) Preparation Instructions: 1. Cook the tortellini in salted boiling water, but don’t overcook it.

2. Pour the tortellini in a large bowl and mix with the 1.5 tablespoons of olive oil and wait for it to cool. 3. Thinly slice the peppers and sun-dried tomatoes. Mix the sliced olives, halved grape tomatoes, pepper slivers, diced onion, sun-dried tomatoes, lemon zest, and feta cheese with the pasta. 4. Whisk the vinegar and garlic oil thoroughly and add it to the salad. 5. Toss and add the basil chiffonade. Taste test and serve.

Chickpea Mediterranean Salad Jars Preparation & Cooking Time: 15 minutes Serving Yields: 5 small Nutritional Information: ● Calories: 224 ● Protein: 8 grams ● Fat: 10 grams Ingredients Needed: ● Olive oil (2 tbsp.) ● Lemon juice (.25 cup) ● Chickpeas (2 cans ) ● Oil-packed julienned - sun-dried tomatoes - rinsed (.25 cup) ● Small red onion (1) ● Cherry tomatoes (.33 cup) ● Artichoke hearts (1 can) ● Finely chopped parsley (.33 cup) ● Dried thyme (1 tsp.) Optional: ● Pepper (.5 tsp.)

● Salt (1 tsp.) Preparation Instructions: 1. Drain and rinse the chickpeas and artichoke hearts. Slice/chop the onion and tomatoes. 2. Toss each of the fixings together and add the mixture into the chosen jars. 3. Place in the fridge for a quick snack for up to five days.

Cucumber Salad Preparation & Cooking Time: 5 minutes + chill time Serving Yields: 4 Nutritional Information: ● Calories: 68 ● Protein: 1.45 grams ● Fat: 5.6 grams Ingredients Needed: ● Cucumbers (5-6) ● Plain Greek yogurt (8 oz.) ● Garlic cloves (2) ● Oregano (1 tsp.) ● Fresh mint (1 tbsp.) ● Black pepper and Fine sea salt (.125 tsp. of each) Preparation Instructions: 1. Slice the cucumbers. Mince the mint and garlic. 2. Mix the oregano, mint, garlic, yogurt, salt, and pepper with the cucumbers in a mixing bowl.

3.

Place them in the fridge for approximately one hour before mealtime.

Feta - Tomato Salad Preparation & Cooking Time: 20 minutes Serving Yields: 4 Nutritional Information: ● Calories: 121 ● Protein: 3 grams ● Fat: 9 grams Ingredients Needed: ● Balsamic vinegar (2 tbsp.) ● Freshly minced basil (1.5 tsp.) or Dried (.5 tsp.) ● Cherry or grape tomatoes (1 lb.) ● Crumbled feta cheese (.25 cup.) ● Coarsely chopped sweet onion (.5 cup) ● Salt (.5 tsp.) ● Olive oil (2 tbsp.) Preparation Instructions: 1. Whisk the salt, basil, and vinegar. 2. Toss the onion into the vinegar mixture. Wait for about five minutes 3. Slice the tomatoes into halves and stir in the tomatoes, feta cheese, and oil type evenly. Serve.

Greek Farro Salad Preparation & Cooking Time: 1 hour Serving Yields: 6 Nutritional Information:

● Protein: 13 grams ● Fat: 17 grams ● Calories: 365 Ingredients Needed: The Salad: ● Pearled farro (1.5 cups) ● Water (1.25 cups) ● ● ● ● ● ● ● ● ●

Olive oil (1 tbsp.) Low-sodium vegetable broth (2.5 cups) Baby spinach leaves (2 cups) Red onion (half of 1 small) Cucumber (1 medium - peeled) Green bell pepper (1 small) Cherry tomatoes (1 pint) Crumbled feta (.75 cup) Chickpeas (15 oz. can)

The Dressing: ● Honey (1 tbsp.) ● Fresh lemon juice (2 tbsp.) ● Vinegar - Red wine (1 tbsp.) ● Oregano (.25 tsp.) ● Red pepper flakes (1 pinch) ● Salt (.25 tsp.) ● Olive oil (.25 cup) Preparation Instructions: 1. Rinse and drain the chickpeas. Roughly chop the spinach. Squeeze the lemons for juice.

2. Prepare the Salad: Place a pot on the stovetop. Heat the oil over the medium temperature setting. Toss in the farro to cook for one minute, stirring often. 3. Pour in the broth and water. Once it’s boiling, cover, place a lid on the pot, and lower the temperature setting to med-low. Simmer it for 30-35 minutes. Drain off any excess liquid and then transfer to a large mixing container. 4. Toss in the spinach and toss to wilt the spinach slightly. Wait for 15-20 minutes. 5. Slice the tomatoes into halves. Peel and thinly slice the cucumber, red onion, tomatoes, pepper, feta, and chickpeas. Toss everything well. 6. Whisk the dressing fixings until creamy smooth. 7. Pour some of the dressing into the bowl with the farro. Toss and add in more if desired. 8. Garnish and serve or chill for later.

Greek Yogurt Chicken Salad Stuffed Peppers Preparation & Cooking Time: 10-15 minutes Serving Yields: 6 Nutritional Information: ● Calories: 116 ● Protein: 7 grams ● Fat: 3 grams Ingredients Needed: ● Greek yogurt (.66 cup) ● Dijon mustard (2 tbsp.) ● Kosher salt & black pepper (as desired) ● Seasoned rice vinegar (2 tbsp.) ● Fresh parsley (.33 cup)

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Rotisserie chicken (1 cubed) Stalks of celery (4 sliced) Scallions - sliced and divided (1 bunch) Cherry tomatoes (1 pint - quartered & divided) English cucumber (half of 1 - diced) Bell peppers (3 halved with seeds removed)

Preparation Instructions: 1. Whisk the vinegar, salt, pepper, mustard, and yogurt in a mixing container. Chop and stir in the parsley. 2. Add the chicken, 3/4 of the scallions, celery, tomatoes, and cucumbers. Stir well. 3. Scoop out the bell pepper boats and divide the chicken salad into each one. 4. Garnish with the rest of the scallions, cucumbers, and tomatoes. Serve.

Herb Antipasto Pasta Salad Platter Preparation & Cooking Time: 25 minutes Serving Yields: 8 Nutritional Information: ● Calories: 543 ● Protein: 21 grams ● Fat: 28 grams Ingredients Needed: ● Rainbow rotini (1 lb.) ● Grape tomatoes (1 pint) ● Crumbled feta cheese (8 oz.) ● Hard pepper salami (10 oz.)

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Kalamata olives (1 pint - ½ whole and ½ halved) Deli-sliced pepperoncini (8 oz.) Basil leaves (12 - cut into strips) Fresh oregano and rosemary (1 sprig each) Fresh thyme (5 sprigs) Greek Feta Salad dressing - ex Girand’s (12 oz. bottle) Optional: Rosemary sprigs to garnish

Preparation Instructions: 1. Slice the tomatoes into halves and the salami into ⅛-inch slices (into strips). Slice half of the olives into halves. Chop the oregano and rosemary and remove the leaves from the thyme. Note: The pepperoncini is from a 16 oz. jar. 2. Prepare the pasta, leaving it under al dente. Add ¾ of the Greek dressing when it’s cooled. 3. Toss in the tomatoes, salami, olives, 4 oz of feta, pepperoncini, and herbs. 4. Add in the rest of the dressing and wait for a few minutes for them to combine the flavors. 5. Scoop it out and top it off with the rest of the cheese. Decorate the plate with whole olives and garnishing of rosemary sprigs before serving.

Honey Lime Fruit Salad Preparation & Cooking Time: 5-7 minutes Serving Yields: 8 Nutritional Information: ● Fat: 3.3 grams ● Protein: 2.4 grams ● Calories: 115

Ingredients Needed: ● Sliced bananas (2 large) ● Fresh blueberries (.5 lb.) ● Fresh strawberries (1 lb. ) ● Honey (2 tbsp.) ● Lime (1 juiced) ● Pine nuts (.33 cup) Preparation Instructions: 1. Hull and slice the strawberries and bananas. 2. Combine the blueberries, strawberries, and bananas in a bowl. 3. Cross over it using the lime juice and honey. 4. Stir well and sprinkle with the nuts before serving.

Insalata Caprese II Salad Preparation & Cooking Time: 15 minutes Serving Yields: 6 Nutritional Information: ● Calories: 311 ● Protein: 17.9 grams ● Fat: 23.9 grams Ingredients Needed: ● Large ripened tomato (.25-inches thick - 4) ● Mozzarella cheese (.25-inches thick - 1 lb.) ● Fresh basil leaves (.33 cup) ● Olive oil (3 tbsp.) ● Black pepper & Fine sea salt (as desired)

Preparation Instructions: 1. Make the salad by layering and overlapping tomato slices with mozzarella cheese and leaves of basil. 2. Drizzle it with the oil, and a sprinkle of pepper and salt. Serve.

Italian Celery & Orange Salad - Gluten-Free Preparation & Cooking Time: 15 minutes Serving Yields: 6 Nutritional Information: ● Fat: 4 grams ● Protein: 2 grams ● Calories: 65 Ingredients Needed: ● Celery stalks including the leaves (3) ● Large oranges (2) ● Green olives (.5 cup) ● Slice red onion (.25 cup) ● Olive oil (1 tbsp.) ● Brine from the olives (1 tbsp.) ● Fresh orange or lemon juice (1 tbsp. ) ● Black pepper and Sea salt (.5 tsp.) Preparation Instructions: 1. Slice the celery into .5-inch slices. Slice about .25 of one onion. Peel and slice the oranges into rounds. Squeeze the juice of choice. 2. Toss the onion, olives, oranges, and celery into a shallow bowl or large serving platter.

3. In another dish, whisk the lemon/orange juice, olive brine, and oil together. 4. Add the dressing, with a shake of pepper and salt before serving.

Mediterranean Pasta Salad Preparation & Cooking Time: 25 minutes Serving Yields: 8 large Nutritional Information: ● Calories: 259 ● Protein: 6.7 grams ● Fat: 20 grams Ingredients Needed: ● Pasta - ex penne (12 oz.) ● Oil-packed sun-dried tomatoes (.5 cup) ● Marinated artichoke hearts (12-oz. jar) ● Kalamata olives (.5 cup) ● Capers (3 tbsp.) ● Scallions & fresh parsley (.25 cup of each) ● Packed - fresh arugula (1 cup) ● Parmesan cheese (.33 cup) ● Pine nuts (3 tbsp.) The Dressing: ● ● ● ● ●

Pesto - your choice (3 tbsp.) Olive oil (.33 cup) Reserved sun-dried tomato oil (2 tbsp.) Lemon juice (1 tbsp.) Black pepper & salt (as desired)

Preparation Instructions: 1. Drain the tomatoes, reserving two tablespoons of the oil. Rinse the capers. Chop the olives, scallions, and parsley. Drain and chop the artichokes. Prepare the pasta according to package directions until it’s al dente. Rinse and drain the pasta and wait for it to cool. 2. Combine and toss the olives, artichoke hearts, pasta, sun-dried tomatoes, scallions, capers, and parsley. 3. In a small mixing container, combine the oil, pesto, juice, sun-dried tomato oil, pepper, and salt. Stir thoroughly and wait for it to chill in the refrigerator until serving time. 4. Time to Eat: Add the arugula, pine nuts, and parmesan into the salad and toss to combine. Serve with the dressing.

Salad in a Sandwich Preparation & Cooking Time: 20 minutes Serving Yields: 4 Nutritional Information: ● Calories: 462 ● Protein: 16.3 grams ● Fat: 22 grams Ingredients Needed: ● Small tomatoes (12 oz.) ● Small spinach leaves (6 cups) ● ● ● ●

English hothouse cucumber (1.5 cups) Feta cheese (1 cup - crumbled) Kalamata olives - pitted black brine-cured (.33 cup) Basil (16 leaves)

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Olive oil (.25 cup) Fresh lemon juice (5 tsp.) Garlic clove (1 large) Pita bread rounds (4 toasted)

Preparation Instructions: 1. Thinly slice the tomatoes and place them in a colander to drain for 15 minutes. Thinly slice the cucumber and basil leaves. Coarsely chop the olives and mince the clove of garlic. Trim the stems from the spinach. 2. Combine the spinach, olives, tomatoes, cucumber, feta cheese, and basil in a large mixing container. 3. 4. 5. 6.

Whisk oil, salt, pepper, juice, and garlic in another dish to blend. Spritz the salad using the dressing and toss it thoroughly to cover. Cut the pita bread rounds in half (crosswise). Load the salad into the pita halves. Serve with a smile!

Shrimp Orzo Salad - Mediterranean -Style Preparation & Cooking Time: 30 minutes Serving Yields: 8 Nutritional Information: ● Calories: 397 ● Protein: 18 grams ● Fat: 12 grams Ingredients Needed: ● Cooked shrimp (.75 lb.) ● Orzo pasta (16 oz. pkg.) ● Red onion (.75 cup) ● Green pepper (1 cup)

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Water-packed artichoke hearts (14 oz. can) Sweet red pepper (1 cup) Freshly minced parsley (.5 cup) Pitted Greek olives (.5 cup) Freshly chopped dill (.33 cup) Greek vinaigrette (.75 cup)

Preparation Instructions: 1. Peel, devein, and cook the shrimp. Slice each one into thirds (31-40count). Finely chop the onions and peppers. 2. Prepare the orzo using the manufacturer’s directions. Rinse and drain the orzo with cold water. 3. Combine the shrimp, orzo, olives, herbs, and veggies. 4. Sprinkle with vinaigrette and toss to coat. 5. Refrigerate and cover. Serve as a delicious side salad or for lunch.

3-Ingredient Mediterranean Salad Preparation & Cooking Time: 10 minutes Serving Yields: 4 Nutritional Information: ● Protein: 2.3 grams ● Fat: 7.5 grams ● Calories: 105 Ingredients Needed: ● ● ● ●

Diced - Roma tomatoes (6 or about 3 cups) Large English or hot-house cucumber (1 large - diced) Freshly chopped parsley leaves (.5 to .75 packed cup) Salt ( as desired)

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Black pepper (.5 tsp.) Olive oil (2 tbsp.) Ground sumac (1 tsp.) Lemon juice (2 tsp.)

Preparation Instructions: 1. Dice the tomatoes and cucumbers. Mix them with the parsley in a large salad container. 2. Dust the salad using salt and set it to the side for about four minutes. 3. Toss all of the fixings and toss them with the salad. 4. Wait a few minutes and serve it.

Tomato Salad - Grilled Halloumi & Herbs Preparation & Cooking Time: 15 minutes Serving Yields: 4 Nutritional Information: ● Calories: 196 ● Protein: 9 grams ● Fat: 15 grams Ingredients Needed: ● Tomatoes - sliced into rounds (1 lb.) ● Lemon (half of 1) ● Black pepper & Flaky salt (as desired) ● Olive oil (as desired) ● Halloumi cheese (.5 lb. - sliced into 4 slabs) ● Basil leaves (5 torn) ● Flat-leaf parsley (2 tbsp.) Preparation Instructions:

1. Heat a grill pan using the medium-high temperature setting. 2. Place some tomatoes on a serving platter in the serving dishes. Lightly squeeze with the lemon and season with the pepper and salt. 3. Brush the grill with the oil and add the cheese. Prepare and flip it once during the process (1 minute). Add it to the top of the tomatoes. 4. Spritz using oil and sprinkle of finely chopped parsley and basil. Serve it immediately.

Tuna Antipasto Salad Preparation & Cooking Time: 25 minutes Serving Yields: 4 Nutritional Information: ● Calories: 306 ● Protein: 14.8 grams ● Fat: 15.9 grams Ingredients Needed: ● Beans - ex. black-eyed peas/ chickpeas/kidney beans, rinsed (1 15to 19-oz. can) ● Chunk light tuna - Water-packed (2 - 5-6-oz. cans) ● Red bell pepper (1 large) ● Red onion (.5 cup) ● Fresh parsley - divided (.5 cup) ● Capers (4 tsp.) ● Fresh rosemary (1.5 tsp.) ● Lemon juice, divided (.5 cup) ● ● ●

Olive oil - divided (4 tbsp.) Freshly ground pepper (as desired) Salt (.25 tsp.)



Mixed salad greens (8 cups)

Preparation Instructions: 1. Rinse the beans, capers, and greens. Drain and flake the tuna. 2. Finely chop the bell pepper, onion, parsley, and rosemary. 3. Combine the tuna, ¼ cup lemon juice, onion, bell pepper, capers, pepper, salt, parsley, rosemary, beans, and two tablespoons of oil in a mixing container. 4. Whisk the remaining two tablespoons of oil and ¼ cup of the juice in a large mixing container. Toss in the greens and churn to mix. 5. Divide the greens into the salad dishes and add the salad.

Turkish Orange Salad with Mediterranean Dressing Preparation & Cooking Time: 20 minutes Serving Yields: 4 Nutritional Information: ● Calories: 186 ● Protein: 1.8 grams ● Fat: 11.7 grams Ingredients Needed: ● Oranges (4) ● Blood oranges (3) ● Onion (1 small) ● Lemon juice (2 tbsp.) ● Olive oil (3 tbsp.) ● Salt (as desired) ● Freshly cracked black pepper (1 pinch) ● Dried black olives (10)

Preparation Instructions: 1. Slice a little piece off the top and bottom of each orange to create an even cutting surface. Remove all skin and pith without taking too much off the fruit. 2. Horizontally slice oranges and arrange on a serving platter. 3. Finely dice the onion and combine the juice, salt, and oil in a mixing bowl. Dump the mixture over the oranges. Grind fresh pepper over the salad and arrange black olives on top to serve.

8. Favorite Side Dishes & Tapas Avocado & Tuna Tapas Preparation & Cooking Time: 10 minutes Serving Yields: 4 Nutritional Information: ● Calories: 194 ● Protein: 23.9 grams ● Fat: 18.2 grams Ingredients Needed: ● Solid white tuna packed in water (12 oz. can) ● Green onions (3 + more for garnish) ● Red bell pepper (half of 1) ● Garlic salt and black pepper (as desired) ● Mayonnaise (1 tbsp.) ● Balsamic vinegar (1 dash) ● Ripe avocados (2) Preparation Instructions: 1. Drain the tuna thoroughly. Remove the pit and slice the avocados into halves. 2. Chop the bell pepper, and thinly slice the onions. Whisk the vinegar, red pepper, onions, salt, pepper, mayonnaise, and tuna. 3. Load the avocado halves with the tuna. 4. Top it off with a portion of green onions and black pepper before serving.

Cannellini Bean Lettuce Wraps

Preparation & Cooking Time: 15 minutes Serving Yields: 4 Nutritional Information: ● Calories: 235 ● Protein: 4 grams ● Fat: 20 grams Ingredients Needed: ● Olive oil (1 tbsp.) ● Red onion (.5 cup) ● Tomatoes (1 medium/.75 cup) ● Freshly cracked black pepper (.25 tsp.) ● Fresh curly parsley (.25 cup) ● Great Northern beans or cannellini beans (15 oz. can) ● Prepared hummus (.5 cup) ● Romaine lettuce leaves (8) Preparation Instructions: 1. Drain and rinse the vegetables and beans. Chop the tomatoes and onion into fine pieces. 2. Add the oil into a skillet to heat using the medium heat temperature setting. 3. Chop and toss in the onions, tomatoes, and pepper to sauté for six. Stir occasionally. 4. Pour in the drained beans and simmer them for three additional minutes. 5. Mix in the parsley after removing it from the burner. 6. Spread the hummus over each of the leaves of lettuce. Spread the bean mixture to the center of each leaf. Fold it over to make a wrap to serve.

Easy Farfalle with Fresh Tomatoes Preparation & Cooking Time: 25-30 minutes Serving Yields: 4 Nutritional Information: ● Calories: 212.5 ● Protein: 4.2 grams ● Fat: 11.2 grams Ingredients Needed: ● Tomatoes (4/2 lb. total weight) ● Fresh basil (.5 cup) ● Red onion (3 tbsp.) ● Garlic (1 clove) ● Olive oil (3 tbsp.) ● Red wine vinegar (1 tbsp.) ● Black pepper (.25 tsp.) ● Salt (.75 tsp.) ● Farfalle pasta (.5 lb.) Preparation Instructions: 1. Peel and remove the seeds from the tomatoes and dice them into ½inch pieces. Cut the basil into slender ribbons, using the whole leaves for garnishing. Chop/mince the garlic and onion. 2. Prepare the sauce in a large mixing container using the tomatoes, onion, basil oil, garlic, vinegar, pepper, and salt. Toss to mix. 3. Prepare a large pot of water (about ¾ full) and wait for it to boil. Toss in the farfalle and simmer until it’s al dente (10 min.) Pour it into a colander to drain. 4. Divide the pasta and sauce between the bowls and serve.

Fried Rice With Spinach - Peppers & Artichokes Preparation & Cooking Time: 15-20 minutes Serving Yields: 4 Nutritional Information: ● Calories: 244 ● Protein: 9.3 grams ● Fat: 12.9 grams Ingredients Needed: ● Cooked rice (1.5 cups) ● Frozen chopped spinach (10 oz.) ● Marinated artichoke hearts (6 oz.) ● Roasted red peppers (4 oz.) ● Minced garlic (.5 tsp.) ● Crumbled feta cheese with herbs (.5 cup) ● Olive oil (2 tbsp.) Preparation Instructions: 1. Prepare the vegetables. Mince the garlic. Thaw and drain the frozen spinach. Drain and quarter the artichoke hearts. Drain and chop the roasted red peppers. 2. Heat a skillet on the stovetop to warm the oil using the medium heat setting. Toss in the garlic to sauté for two minutes. 3. Toss in the rice and continue cooking for about two minutes until well heated. 4. Fold in the spinach and continue cooking for three more minutes. 5. Add the red peppers and artichoke hearts. Simmer for two minutes. 6. Stir in the feta cheese and serve immediately.

Gigantes (Greek Lima Beans) Preparation & Cooking Time: 10 hours Serving Yields: 8 Nutritional Information: ● Calories: 449 ● Protein: 13 grams ● Fat: 27.5 grams Ingredients Needed: ● Also Needed: 9 x 13 baking dish ● Dried lima beans (16 oz. pkg.) ● Chopped tomatoes with juice (2 - 16 oz. cans) ● Olive oil (1 cup) ● Minced garlic (3 cloves) ● Sea salt (as desired) ● Freshly chopped dill (1 tsp.) Preparation Instructions: 1. Pour the beans into a large saucepan with water to fill two inches over the top of the beans. Set them aside to soak overnight. 2. Set the oven at 375° Fahrenheit. 3. Place the saucepan over medium heat and wait for it to boil. Once it’s boiling, lower the temperature setting to med-low and simmer for 20 minutes. Dump the water and drain the beans in a colander. 4. Pour and fold the beans into the baking dish with the dill, salt, oil, garlic, and tomatoes. 5. Bake the beans for 1.5 to 2 hours. Add water as needed, stirring occasionally.

Gluten-Free Spanish Rice Preparation & Cooking Time: 40 minutes Serving Yields: 6 Nutritional Information: ● Calories: 170 ● Protein: 4 grams ● Fat: 2.5 grams Ingredients Needed: ● Olive oil (1 tbsp.) ● Garlic (2 cloves) ● Medium onion (.5 cup) ● Medium green bell pepper (.5 cup) ● Long-grain rice - regular/uncooked (1 cup) ● Sea salt (.25 tsp.) ● Crushed red pepper (.25 tsp.) ● Chicken broth (1.75 cups) ● Undrained - Diced fire-roasted tomatoes (1 - 14.5 oz. can) ● Also Needed: 3-quart saucepan Preparation Instructions: 1. Heat the oil in the saucepan using the medium temperature setting. 2. Chop/dice the onion, garlic, and bell pepper and toss them into the skillet for about five minutes, stirring constantly. 3. Add in the red pepper, salt, broth (reduced-sodium is best), rice, and tomatoes. Wait for it to boil. Reduce the temperature setting and cook until the rice is tender before serving (20-25 min.).

Greek Baked Zucchini & Potatoes - Briam

Preparation & Cooking Time: 2 hours Serving Yields: 4 Nutritional Information: ● Calories: 534 ● Protein: 11.3 grams ● Fat: 28.3 grams Ingredients Needed: ● ● ● ● ● ● ● ●

Potatoes (2 lb.) Zucchini (4 large) Red onions (4 small) Ripe tomatoes (6 pureed) Olive oil (.5 cup) Optional: Freshly chopped parsley (2 tbsp.) Black pepper & Sea salt (to taste) Also Needed: 9 by 13-inch or larger baking dish

Preparation Instructions: 1. Thinly slice the zucchini, onions, and potatoes. 2. Set the oven to reach 400° Fahrenheit. 3. Chop and spread the red onions, zucchini, and potatoes in the baking pan. 4. Cover with pureed tomatoes, parsley, and olive oil. 5. Sprinkle using the salt and pepper. Toss until evenly coated. 6. Bake them for approximately one hour or until the veggies are moist and softened. 7. Cool them slightly and serve at room temperature.

Green Beans & Feta

Preparation & Cooking Time: 15 minutes Serving Yields: 8 Nutritional Information: ● Fat: 5 grams ● Protein: 2 grams ● Calories: 80 Ingredients Needed: ● ● ● ● ● ● ● ● ●

Olive oil (2 tbsp.) Freshly trimmed green beans (1 lb.) Red onion (2 tbsp.) Tarragon vinegar (1 tbsp.) Salt (.5 tsp.) Pepper (.25 tsp.) Garlic (1 clove) Crumbled feta cheese (.5 cup or 2 oz.) Also Needed: 6-quart saucepan

Preparation Instructions: 1. Add one inch of water into the pan and add the beans. 2. Finely chop the onion and garlic and add the rest of the fixings (omit the cheese) to simmer for eight to ten minutes with the lid off. Drain. 3. Scoop the beans into a serving dish and add the cheese. 4. Toss and serve warm.

Kale - Mediterranean-Style Preparation & Cooking Time: 15 minutes Serving Yields: 6 Nutritional Information:

● Calories: 91 ● Protein: 4.6 grams ● Fat: 3.2 grams Ingredients Needed: ● Chopped kale (12 cups) ● Olive oil (1 tbsp./as needed) ● Minced garlic (1 tbsp.) ● Salt and black pepper (as preferred) ● Soy sauce (1 tsp.) ● Lemon juice (2 tbsp.) Preparation Instructions: 1. Prepare a saucepan with a steamer insert. Pour in plenty of water to cover the bottom. 2. Put a lid on the pot and boil using the high-temperature setting. 3. Toss in the kale. Once it boils, time for 7-10 minutes. Drain. 4. Whisk the soy sauce, lemon juice, garlic, oil, black pepper, and salt. Toss in the steamed kale. Toss until coated and serve.

Mediterranean Endive Boats Preparation & Cooking Time: 10 minutes Serving Yields: 8 Nutritional Information: ● Calories: 715 ● Protein: 32 grams ● Fat: 30 grams Ingredients Needed:

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Chopped sun-dried tomatoes (.33 cup) Chickpeas (.66 cup) Olive oil (1 tbsp.) Crumbled feta (.25 cup) Chopped basil leaves (3) Balsamic reduction (2 tbsp.)

Preparation Instructions: 1. Rinse and drain the chickpeas. 2. Combine the oil, with the drained chickpeas, and tomatoes. 3. Cut the base of the endive and pull the leaves apart. (It should make eight.) 4. Arrange the leaves on the serving platter and add the chickpea mixture. 5. Garnish it with the crumbled feta, and top it off with chopped basil and a spritz of balsamic reduction.

Mediterranean Nachos Preparation & Cooking Time: 10 minutes Serving Yields: 6 Nutritional Information: ● Calories: 170 ● Protein: 4 grams ● Fat: 11 grams Ingredients Needed: ● Kalamata olives (2 tbsp.) ● Sun-dried tomatoes in oil (2 tbsp. + 2 tsp. oil) ● Drained Roma- small plum tomato (1 medium)

● Green onion (1 tbsp.) ● Tortilla chips (4 oz./30 chips approx.) ● Feta cheese (4 oz.) Preparation Instructions: 1. Prep the fixings. Thinly slice/chop the onion olives, and tomatoes. Mix the sun-dried tomatoes, olives, oil, onions, and plum tomato. Set them aside for now. 2. Place the tortillas (single-layered) on a microwavable platter. Crumble the feta over the chips. 3. Cook in the microwave for one minute on high. 4. Rotate the dish and continue cooking for another 30 to 60 seconds or until it’s bubbly. 5. Spoon the tomato mixture over the chips and serve.

Mediterranean Potatoes Preparation & Cooking Time: 45-50 minutes Serving Yields: 4 Nutritional Information: ● Calories: 207.8 ● Protein: 3.8 grams ● Fat: 6.3 grams Ingredients Needed: ● Medium potatoes (4-5) ● Olive oil (1 tbsp.) ● Butter (1 tbsp. - melted) ● Greek seasoning (6 tsp.) ● Garlic seasoning (.125 tsp.) ● Also Needed: 9 x 13-inch casserole dish

Preparation Instructions: 1. Set the oven temperature to 350° Fahrenheit. 2. Cube the potatoes and toss them into the dish with the rest of the fixings. 3. Bake them for 30-40 minutes. Turn occasionally. 4. Serve when the potatoes are browned to your liking.

Melitzanes Imam/Greek Eggplant Dish Preparation & Cooking Time: 1 hour 15 minutes Serving Yields: 2 Nutritional Information: ● Calories: 314 ● Protein: 5.3 grams ● Fat: 20.8 grams Ingredients Needed: ● Eggplant (1) ● Diced tomatoes, drained (14.5 oz. can) ● Tomato paste (1 tbsp.) ● Medium onion (1) ● Minced garlic (1 tbsp./to taste) ● Ground cinnamon (1 tsp.) ● Pepper & salt (as desired) ● Olive oil (3 tbsp.) Preparation Instructions: 1. Set the oven to reach 350° Fahrenheit.

2. Slice the eggplant - lengthwise - in half. Cut out the halves leaving about a one-inch shell. Set the flesh aside. 3. Arrange the shells on a baking pan. Lightly spritz the eggplant using oil and bake until softened (30 min.). 4. Chop the leftover eggplant into small pieces. 5. Prepare a skillet using the medium temperature setting with two tablespoons of oil. 6. Dice and add the onion, garlic, and chopped eggplant to sauté for a few minutes. 7. Dump the tomato paste and tomatoes and simmer using the low-heat temperature setting. 8. Transfer the shells to the countertop, and spoon in the tomato/eggplant mixture. Sprinkle using cinnamon and bake for another 30 minutes and serve.

Red Mediterranean Potato Salad Preparation & Cooking Time: 25 minutes Serving Yields: 12 Nutritional Information: ● Fat: 1.5 grams ● Protein: 2 grams ● Calories: 60 Ingredients Needed: ● Red potatoes (1.5 lb. - halved) ● Bacon (3 slices) ● Grape tomatoes - red/yellow (.75 cup) ● Chopped onion (.25 cup) ● Sliced olives (.25 cup) ● Fat-free Italian dressing (.5 cup)

● Cider vinegar (1 tbsp.) ● Italian parsley (1 tbsp.) ● Also Needed: 3-quart saucepan Preparation Instructions: 1. Pour about one inch of water into the pan and let it boil. 2. Slice and toss in the potatoes. Place a lid on the pot and cook them using the medium temperature setting for 10-15 minutes until tender. Drain and slightly cool. 3. Slice the halved potatoes into .75-inch cubes and toss them into a salad dish. 4. Prepare a microwave-safe platter with a layer of paper towels. Add in the bacon and cook on high for two to three minutes. Crumble them. 5. Stir the tomatoes, bacon, onion, and olives in with the potatoes. 6. Whisk the vinegar and dressing. Pour over the potatoes and gently toss. 7. Chop the parsley to sprinkle the salad, and serve or chill.

Savory Mediterranean Orzo Preparation & Cooking Time: 45 minutes Serving Yields: 12 - ⅔ cup portions Nutritional Information: ● Fat: 6 grams ● Protein: 10 grams ● Calories: 233 Ingredients Needed: ● Chicken broth - reduced sodium (4 cups) ● Orzo pasta (16 oz. pkg.) ● Medium onion (1)

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Olive oil (2 tbsp.) Garlic (4 cloves) Crumbled feta cheese - divided (8 oz./2 cups) Roasted sweet red peppers (7.5 oz. jar) Frozen - chopped spinach (10 oz. pkg.) Yellow summer squash (1 small - finely chopped) Salt and black pepper (.5 tsp. each) Also Needed: 13 by 9-inch baking dish

Preparation Instructions: 1. Grease the baking dish and set it to the side for now. 2. Pour water into a large saucepan and wait for it to boil. Stir in orzo; cook over medium heat until tender (six to eight minutes). Place the pan on the countertop, off of the burner. 3. Prepare a pan with oil. Dice and sauté the onion until tender. Mince and add the garlic, sautéing it for one minute longer. 4. Drain and chop the jarred peppers. Thaw and squeeze the spinach to remove the liquids. Stir one cup of cheese, squash, red peppers, spinach, salt, and pepper into the orzo mixture. 5. Dump the mixture into the baking dish, sprinkling it with the rest of the cheese. Bake it without the lid, at 350° Fahrenheit for 20 to 25 minutes until it’s thoroughly heated.

Spinach Pie Preparation & Cooking Time: 60 minutes Serving Yields: 6 Nutritional Information: ● Calories: 555 ● Protein: 18.7 grams ● Fat: 21.3 grams

Ingredients Needed: ● Melted butter (.5 cup) ● Frozen spinach (10 oz. pkg.) ● Fresh parsley (.5 cup) ● Green onions (.5 cup) ● Fresh dill (.5 cup) ● Crumbled feta cheese (.5 cup)



Cream cheese (4 oz.) Cottage cheese (4 oz.) Parmesan (2 tbsp. - grated) Large eggs (2) Pepper and salt (as desired)



Phyllo dough (40 sheets)

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Preparation Instructions: 1. Heat the oven setting at 350° Fahrenheit. 2. Mince/chop the onions, dill, and parsley. Thaw the spinach and sheets of dough. Dab the spinach dry by squeezing. 3. Combine the spinach, scallions, eggs, cheeses, parsley, dill, pepper, and salt in a blender until it’s creamy. 4. Prepare the small phyllo triangles by filling them with one teaspoon of the spinach mixture. 5. Lightly brush the outside of the triangles with butter and arrange them with the seam-side facing downwards on an ungreased baking tray. 6. Place them in the heated oven to bake until golden brown and puffed (20-25 min.). Serve piping hot.

Chapter 3: Mediterranean Lunchtime & Dinner Soup Favorites Ajoblanco (Cold Spanish Almond Soup) Preparation & Cooking Time: 25 minutes Serving Yields: 4 Nutritional Information: ● Calories: 853 ● Protein: 25 grams ● Fat: 77.8 grams Ingredients Needed: ● Blanched almonds (1 lb.) ● Red wine vinegar (3 tbsp.) ● Olive oil (6 tbsp.) ● Ice-cold water (3 tbsp.) ● Garlic (1 clove) ● Salt (as desired) ● Green grapes (.25 cup) Preparation Instructions: 1. Mince the garlic and peel the grapes. 2. Combine the oil, almonds, vinegar, water, salt, and garlic in a blender until it’s creamy, adding water as needed to keep it thick, but pourable. 3. Wait for about 15 minutes and chill the delicious soup before garnishing with the grapes.

Chickpea - Harissa Stew & Eggplant With Millet Preparation & Cooking Time: 60-70 minutes Serving Yields: 2 Nutritional Information: ● Calories: 600 ● Protein: 20 grams ● Fat: 15 grams Ingredients Needed: ● Kosher salt (1 pinch) ● Water (2 cups) ● Freshly cracked black pepper (as desired) ● Millet (1 cup) ● Ghee/neutral high-heat oil - divided (2 tbsp.) ● Large Japanese eggplant (1) ● Garlic cloves (3) ● Onion (1) ● Pureed tomatoes (14 oz. can) ● Chickpeas - drained (14 oz. can) ● Harissa paste (2 tbsp.) ● For the Garnish: Cilantro (1 bunch) Preparation Instructions: 1. Pour the water, salt, and millet into a saucepan. Wait for it to boil and place a lid on the pot to cook for about 25 minutes. When done, gently fluff with a fork and let it cool. 2. While that is cooling, pour in one tablespoon of oil or ghee in a deep skillet using the medium heat setting. Toss in the eggplant, salt, and pepper.

3. Cook it until tender and golden brown, adding more ghee as needed (10 min.). Dump the eggplant into a container and set it to the side for now. 4. Add the rest of the ghee into the same pan. Mince and toss in the onion to sauté for about 8 to 10 minutes. 5. Mince and stir in the garlic and simmer for another two minutes. Pour in the chickpeas, tomatoes, and harissa. 6. Return the eggplant to the skillet. Set the temperature on the low setting and simmer for 10 to 15 minutes. 7. Portion the millet into two dishes. Top it off with the stew. Garnish with a few leaves of cilantro and serve warm.

Creamy Italian White Bean Soup Preparation & Cooking Time: 50 minutes Serving Yields: 4 Nutritional Information: ● Protein: 12 grams ● Fat: 4.9 grams ● Calories: 245 Ingredients Needed: ● Vegetable oil (1 tbsp.) ● Onion (1) ● Dried thyme (.125 tsp.) ● Celery stalk (1) ● Clove of garlic (1) ● White kidney beans (2 - 16 oz. cans) ● Chicken broth (14 oz. can) ● Freshly cracked black pepper (.25 tsp.) ● Water (2 cups)

● Fresh spinach (1 bunch) ● Lemon juice (1 tbsp.) Preparation Instructions: 1. Rinse and drain the beans. 2. Warm the oil in a large saucepan. Chop/dice the celery, garlic, and onion. Toss them into the skillet and sauté for five to eight minutes, or until tender. Mix in the garlic to sauté for 30 seconds. 3. Stir in the chicken broth, beans, pepper, two cups of water, and the thyme. Wait for it to boil and lower the temperature setting and continue cooking for 15 minutes. 4. Scoop out two cups from the soup and set it to the side. 5. Use the lowest speed on a blender to pulse/blend the rest of the soup (in batches). 6. After it is all blended, pour the soup back into the stockpot and stir in reserved beans. 7. Occasionally stir the soup as it reheats. 8. Rinse and thinly slice the spinach. Fold it in and cook it for one minute or until the spinach is wilted. away from the heat, 9. Take the pan from the burner and mix in the juice. Garnish the soup using a sprinkling of the with freshly grated Parmesan cheese.

Greek Lentil Soup Preparation & Cooking Time: 1 hour 20 minutes Serving Yields: 4-5 Nutritional Information: ● Protein: 15.5 grams ● Calories: 357 ● Fat: 15.5 grams

Ingredients Needed: ● Brown lentils (8 oz.) ● Olive oil (.25 cup or as needed) ● Minced garlic (1 tbsp.) ● Onion (1) ● Large carrot (1) ● Water (1 quart) ● Dried oregano (1 pinch) ● Crushed dried rosemary (1 pinch) ● Bay leaves (2) ● Tomato paste (1 tbsp.) ● Salt and freshly cracked pepper ( as desired) ● Optional: Red wine vinegar (1 tsp.) Preparation Instructions: 1. Mince the garlic and chop the onion and carrot. 2. Prep the lentils in a saucepan with enough water to cover them by about one inch. Once the beans start boiling, cook them until tender or about ten minutes, and drain in a colander. 3. Warm the oil in a skillet using the medium temperature setting. Toss in the onion, carrot, and garlic to simmer for about five minutes. 4. Pour in the water, bay leaves, lentils, oregano, and rosemary. Once it’s boiling, lower the temperature setting to med-low and cover. Cook for another ten minutes. 5. Sprinkle with the pepper and salt. Stir in the tomato paste. Place a lid on the pot to simmer the soup for 30-40 minutes. Stir occasionally, adding more water as needed 6. When you are ready to serve, drizzle the soup with the vinegar and one teaspoon of olive oil.

Pasta Fagioli Soup II

Preparation & Cooking Time: 1 hour 15 minutes Serving Yields: 8 Nutritional Information: ● Calories: 256 ● Protein: 13.5 grams ● Fat: 1.1 grams Ingredients Needed: ● ● ● ● ● ● ● ● ● ● ● ● ● ●

Diced tomatoes (29 oz. can) Undrained Great Northern beans (2 - 14 oz. cans) Spinach (14 oz. can) Chicken broth (2 - 14.5 oz. cans) Water (3 cups) Tomato sauce (8 oz. can) Garlic (1 tbsp.) Crispy-cooked bacon (8 crumbled slices) Dried parsley (1 tbsp.) Salt (1.5 tsp.) Garlic powder (1 tsp.) Dried basil (.5 tsp.) Freshly cracked black pepper (.5 tsp.) Seashell pasta (.5 lb.)

Preparation Instructions: 1. Rinse and drain chopped spinach. 2. Prepare a large stockpot on the stovetop. Mix the beans, tomatoes, spinach, tomato sauce, chicken broth, bacon, water, minced garlic, parsley, salt, garlic powder, basil, and pepper. 3. Once it’s boiling, place a top on the pot to simmer for 40 minutes.

4. Toss in the pasta (leaving the top off) and cook until its tender or for around ten minutes. 5. Serve the soup with a sprinkle cheese.

Sweet Sausage Marsala Preparation & Cooking Time: 25-30 minutes Serving Yields: 6 Nutritional Information: ● Calories: 509 ● Protein: 21.9 grams ● Fat: 16.1 grams Ingredients Needed: ● Italian sausage links (1 lb.) ● Green and red bell pepper (1 medium of each color) ● Tomatoes (14.5 oz. can) ● Large onion (half of 1) ● Garlic (.5 tsp.) ● Dried oregano (.125 tsp.) ● Black pepper (.125 tsp.) ● Marsala wine (1 tbsp.) ● Water (.33 cup) ● Uncooked bow-tie pasta (16 oz.) Preparation Instructions: 1. Slice the onion and green peppers. Dice the garlic. 2. Prepare a large soup pot or other pot of boiling water - about half full. Toss in the pasta and simmer for about eight to ten minutes.

3. Meanwhile, add the sausage to a medium skillet and pour in the water. Set the temperature using the med-high heat temperature. Put a top on the pot and simmer for eight minutes. 4. When the pasta is done, drain it into a colander and set it to the side for now. 5. Drain the sausage and return to the skillet. Stir in the wine, garlic, onion, and peppers. Simmer it for about five minutes using the medhigh temperature setting or until done. 6. Empty in the tomatoes, oregano, and black pepper. 7. Add the pasta and continue stirring. Serve and enjoy it anytime.

Vegetarian Moroccan Harira Preparation & Cooking Time: 1 hour 5 minutes Serving Yields: 5 Nutritional Information: ● Protein: 5.7 grams ● Fat: 6.9 grams ● Calories: 182 Ingredients Needed: ● Vegetable oil (2 tbsp.) ● Large onion (1) ● Diced tomatoes (2 lb.) ● Chickpeas (15 oz. can) ● Saffron threads (1 pinch) ● Fresh parsley (1 bunch) ● Fresh mint leaves (20 chopped leaves) ● Ground paprika (1 tsp.) ● Ground turmeric (1 tsp.)

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Fresh cilantro (1 bunch) Ground ginger (1 tsp.) Harissa (.5 tsp.) Water (4 cups or more to your taste) All-purpose flour (1 tbsp.) Cornstarch (1 tsp.) Cherry tomatoes (.5 cup) Salt (to your liking)

● Freshly cracked black pepper (as desired)

Preparation Instructions: 1. Heat the oil in a large soup pot using the medium temperature heat setting. 2. Dice and toss the onion into the pot to sauté about five minutes or until its soft and translucent. 3. Drain the chickpeas in a colander. Chop/dice the veggies and spices to your liking. 4. Dump the tomatoes, chickpeas, cilantro, parsley, mint, paprika, turmeric, ginger, harissa, and saffron. Add water and cook using medium heat until the flavors have combined or about 30 minutes. 5. Make a slurry using a few tablespoons of soup with flour and cornstarch in a mixing bowl and return it to the soup, stirring it thoroughly. Slice and add the cherry tomatoes. 6. Wait for it to boil and lower the heat setting to low. 7. Simmer until the soup thickens or approximately ten minutes and season with salt and pepper.

Chapter 4: Mediterranean Dinner Poultry Options Braised Chicken & Artichoke Hearts Preparation & Cooking Time: 1.5 hours Serving Yields: 4 Nutritional Information: ● Calories: 707 ● Protein: 67.9 grams ● Fat: 34.9 grams Ingredients Needed: ● Olive oil (1 tbsp.) ● Chicken legs (4 quarters) ● Yellow onion (1) ● Garlic (4 cloves) ● Black pepper (1 tbsp.) ● Salt (1 tsp.) ● Red pepper flakes (.5 tsp.) ● Chicken stock/low-sodium broth (1-quart) ● Canned artichoke hearts (10) ● Cherry peppers (2 cups) ● ● ● ●

Lemons (2 juiced) Fresh thyme (8 sprigs) Butter beans (16 oz. can) Also Needed: Dutch oven

Preparation Instructions: 1. Dice the onion and garlic. Drain the butter beans. Drain the artichokes and cut them in half. 2. Heat the oven to reach 375° Fahrenheit. 3. Prepare the pan using the high-temperature setting and add the oil. 4. Sear the chicken until browned or about five minutes per side. Set aside on a warm platter. 5. Mix in the garlic, onion, pepper flakes, salt, and black pepper. Sauté it for about one minute. Stir in the broth and simmer for about a minute or so. Take the pan off of the burner. 6. Add the chicken back in the Dutch oven, adding the thyme, lemon juice, cherry peppers, and artichoke hearts. 7. Place the skillet in the oven to bake it for about one hour. 8. Take the chicken out of the cooker and place it in a warm platter again. 9. Stir the beans into the pan with the broth and artichoke mixture. 10. Place each leg quarter in a serving dish. Add a ladle of the artichoke, bean, and broth mixture over each serving.

Chicken Thighs With Shallots In Red Wine Vinegar Preparation & Cooking Time: 35 minutes Serving Yields: 4 Nutritional Information: ● Calories: 353.5 ● Protein: 46 grams ● Fat: 11.5 grams Ingredients Needed: ● Chicken thighs (32 oz. / 8 lean) ● Kosher salt and fresh pepper (as desired)

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Chicken broth (1 cup) Red wine vinegar (.5 cup) Honey (1 tbsp.) Butter (1 tsp.) Tomato paste (1 tbsp.) Shallot (1 large or .75 cup) Garlic (2 cloves) Light sour cream (2 tbsp.)

● Dry white wine (.5 cup) ● Fresh parsley (2 tbsp.) Preparation Instructions: 1. Trim the thighs and sprinkle them using pepper and salt. 2. Prepare a medium saucepan with the honey, ¾ cup of the chicken broth, vinegar, and tomato paste. Boil until it’s about ¾ cup (about 5 min.). Take the saucepan from the burner. 3. Prepare a large skillet using the med-low temperature setting. Melt the butter and add the chicken. Cook it for about six to eight minutes. Remove it and set it aside for now. 4. Thinly slice/toss the garlic and shallots into the pan. Sauté them for five minutes. 5. Pour the sauce, wine, and broth over the chicken. 6. Place a lid on the skillet, and simmer them until its tender (about 20 min.). 7. Remove the chicken and stir in the sour cream. Stir into the sauce and boil a couple of minutes. 8. Return the chicken to the skillet and garnish it with parsley.

Feta Chicken Burgers Preparation & Cooking Time: 30 minutes

Serving Yields: 6 Nutritional Information: ● Calories: 356 ● Protein: 31 grams ● Fat: 14 grams Ingredients Needed: ● Reduced-fat mayonnaise (.25 cup) ● ● ● ● ● ● ● ●

Finely chopped cucumber (.25 cup) Black pepper (.25 tsp.) Garlic powder (1 tsp.) Chopped roasted sweet red pepper (.5 cup) Greek seasoning (.5 tsp.) Lean ground chicken (1.5 lb.) Crumbled feta cheese (1 cup) Whole wheat burger buns (6 toasted)

Preparation Instructions: 1. Heat the broiler to the oven ahead of time. Combine the mayo and cucumber. Set aside. 2. Whisk each of the seasonings and the red pepper for the burgers. Work in the chicken and the cheese. Shape the mixture into six ½-inch thick patties. 3. Broil the burgers approximately four inches from the heat source. It should take about three to four minutes per side until the thermometer reaches 165° Fahrenheit. 4. Serve on the buns with the cucumber sauce. Top it off with tomato and lettuce if desired and serve.

Grecian Chicken & Pasta Skillet Preparation & Cooking Time: 40 minutes

Serving Yields: 4 Nutritional Information: ● Calories: 373 ● Protein: 25 grams ● Fat: 15 grams Ingredients Needed: ● Diced tomatoes undrained - no-salt-added (14.5 oz.) ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

Chicken broth - Reduced-sodium (14.5 oz.) Chicken breast - cut into 1-inch pieces (.75 lb.) Water or white wine (.5 cup) Garlic (1 clove) Dried oregano (.5 tsp.) Multigrain thin spaghetti (4 oz.) Marinated and quartered artichoke hearts (7.5 oz. jar) Roasted sweet bell pepper strips (.25 cup) Sliced ripe olives (.25 cup) Baby spinach (2 cups) Chopped green onion (1) Fresh parsley (2 tbsp.) Olive oil (1 tbsp.) Grated lemon zest (.5 tsp.) Lemon juice (2 tbsp.) Pepper (.5 tsp.)

● Optional: Crumbled reduced-fat feta cheese (as desired) Preparation Instructions: 1. Combine the water/wine, chicken broth, chicken, garlic, oregano, and tomatoes in a large skillet. Drain and coarsely chop the artichoke hearts and add to the skillet.

2. Toss in the spaghetti and boil for five to seven minutes. Simmer it until the pink is removed from the chicken. 3. Stir in the spinach, pepper, oil, parsley, green onion, olives, red peppers, and the juice and zest of lemon. 4. Simmer for another two to three minutes or until the spinach is wilted. 5. Sprinkle it using the cheese and serve.

Greek Penne & Chicken Preparation & Cooking Time: 50 minutes Serving Yields: 4 Nutritional Information: ● Calories: 685 ● Protein: 47 grams ● Fat: 13 grams Ingredients Needed: ● Skinless - boneless chicken breast halves (1 lb.) ● Penne pasta (16 oz. pkg.) ● Butter (1.5 tbsp.) ● Salted butter (16 oz.) ● Red onion (.5 cup) ● Cloves of garlic (2) ● Artichoke hearts in water (14 oz.) ● Tomato (1 chopped) ● Hunt’s Diced Tomatoes (14.5 oz.) ● ● ● ●

Crumbled feta cheese (.5 cup) Fresh parsley (3 tbsp.) Black pepper and salt (as desired) Lemon juice (2 tbsp.)



Dried oregano (1 tsp.)

Preparation Instructions: 1. Slice the chicken into bite-sized pieces. 2. Prepare the penne until it’s al dente and drain it thoroughly. 3. Melt the butter in a skillet using the med-high temperature setting. 4. Mince and toss in the garlic and onion. Sauté them for two minutes. Fold in the chicken and continue cooking for another five to six minutes. 5. Reduce the temperature setting (med-low). 6. Drain and add the artichoke hearts with the remainder of the fixings. 7. Simmer for about two to three minutes or until hot. 8. Chop the parsley and add the salt and pepper to the chicken before serving.

Italian Chicken & Pasta Skillet Preparation & Cooking Time: 40-45 minutes Serving Yields: 4 Nutritional Information: ● Calories: 515 ● Protein: 43 grams ● Fat: 13 grams Ingredients Needed: ● Olive oil (1 tbsp.) ● Chicken breast halves (4) ● Garlic (2 cloves) ● Red cooking wine (.5 cup) ● Italian style diced tomatoes (28 oz.)

● Seashell pasta (8 oz.) ● Freshly chopped spinach (5 oz.) ● Shredded mozzarella cheese (1 cup) Preparation Instructions: 1. Pour oil to a large skillet to get warm. Arrange the chicken in the pan to simmer for about five to eight minutes. 2. Pour in the diced tomatoes and wine. Wait for it to boil using the high heat temperature setting. 3. Stir in the pasta. Leave the top off and continue cooking. Stir occasionally until the shells are thoroughly cooked (approximately 10 min. after the pasta starts boiling). 4. Disperse the spinach over the top of the pasta and cover. The spinach should be ready in about five minutes. 5. Sprinkle using the cheese and simmer for another five minutes or until the cheese is bubbling.

Lemon Chicken Skewers Preparation & Cooking Time: 23-25 minutes Serving Yields: 6 Nutritional Information: ● Protein: 29 grams ● Fat: 6 grams ● Calories: 219 Ingredients Needed: ● Zucchini (3 medium - 1.5-inch slices) ● Minced garlic (2 cloves) ● Medium onions (3 cut into wedges) ● Cherry tomatoes (12)

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Chicken breasts (1.5 lb.) Olive oil (.25 cup) White wine vinegar (1 tbsp.) Sugar (.5 tsp.) Lemon juice (3 tbsp.) Salt (1 tsp.) Grated lemon zest (2 tsp.) Black pepper (.25 tsp.)

● Dried oregano (.25 tsp.) Preparation Instructions: 1. Slice the zucchini in half lengthwise and slice into 1.5-inch slices. 2. Peel the onions and cut them into wedges. Zest the lemon. Cut the chicken into 1.5-inch pieces. 3. Prepare the marinade. Combine the sugar, pepper, oregano, salt, lemon zest, vinegar, lemon juice, and oil - reserving .25 cup for basting. Fold in the chicken and toss to cover. 4. Add the rest of the marinade in a mixing container with the tomatoes, onions, and zucchini. Put a top or layer of plastic film/foil over the dish and store in the refrigerator overnight (for best results) or a minimum of four hours. 5. When ready to cook, drain, and trash the marinade. Soak the wooden skewers in water. 6. Thread the chicken and veggies onto the soaked skewers. 7. Arrange the skewers on the grill for six minutes using the medium heat setting. It’s done when poked with a fork - the juices will run clear.

Slow-Cooked Mediterranean Roasted Turkey Breast Preparation & Cooking Time: Varied 7.5 + hours Serving Yields: 8

Nutritional Information: ● Fat: 4.7 grams ● Protein: 60.6 grams ● Calories: 333 Ingredients Needed: ● Boneless turkey breast - trimmed (4 lb.) ● Chicken broth - divided (.5 cup) ● ● ● ● ● ● ● ●

Fresh lemon juice (2 tbsp.) Chopped onion (2 cups) Pitted kalamata olives (.5 cup) Oil-packed sun-dried tomatoes (.5 cup) Greek seasoning - such as McCormick's (1 tsp.) Salt (.5 tsp.) Black pepper (.25 tsp.) All-purpose flour (3 tbsp.)

Preparation Instructions: 1. Thinly slice the tomatoes. 2. Arrange the turkey breast, salt, Greek seasoning, tomatoes, olives, onion, lemon juice, and ¼ cup of the chicken broth into the slow cooker. Secure the lid set the timer for 7 hours on the low setting. 3. Mix the remainder of the broth with the flour in a small mixing container. Beat/whisk until smooth and add it to the slow cooker at the end of the 7-hour cooking time. 4. Cover and c low for another 30 minutes before serving.

Chapter 5: Mediterranean Dinner Seafood & Beef Options Baked Salmon With Dill Preparation & Cooking Time: 15 minutes Serving Yields: 4 Nutritional Information: ● Calories: 251 ● Protein: 28 grams ● Fat: 16 grams Ingredients Needed: ● ● ● ● ●

Salmon fillets (4- 6 oz. portions - 1-inch thickness) Kosher salt (.5 tsp.) Finely chopped fresh dill (1.5 tbsp.) Black pepper (.125 tsp.) Lemon wedges (4)

Preparation Instructions: 1. Warm the oven in advance to reach 350° Fahrenheit. 2. Lightly grease a baking sheet with a misting of cooking oil spray and add the fish. Lightly spritz the fish with the spray along with a shake of salt, pepper, and dill. 3. Bake it until the fish is easily flaked (10 min.). 4. Serve with lemon wedges.

Couscous With Pepperoncini & Tuna Preparation & Cooking Time: 20 minutes Serving Yields: 4 Nutritional Information: ● Calories: 226 ● Protein: 8 grams ● Fat: 1 gram Ingredients Needed: The Couscous: ● Chicken broth or water (1 cup) ● Couscous (1.25 cups) ● Kosher salt (.75 tsp.)

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The Accompaniments: Oil-packed tuna (2- 5-oz. cans) Cherry tomatoes (1 pint - halved) Sliced pepperoncini (.5 cup) Chopped fresh parsley (.33 cup) Capers (.25 cup) Olive oil (for serving) Black pepper & kosher salt (as desired) Lemon (1 quartered)

Preparation Instructions: 1. Make the couscous in a small saucepan using water or broth. Prepare it using the medium heat temperature setting. Let it sit for about ten minutes.

2. Toss the tomatoes, tuna, capers, parsley, and pepperoncini into a mixing bowl. 3. Fluff the couscous when done and dust using the pepper and salt. Spritz it using the oil and serve with the tuna mix and a lemon wedge.

Herb-Crusted Halibut Preparation & Cooking Time: 25 minutes Serving Yields: 4 Nutritional Information: ● Calories: 273 ● Protein: 38 grams ● Fat: 7 grams Ingredients Needed: ● Fresh parsley (.33 cup) ● ● ● ● ● ● ● ●

Fresh dill (.25 cup) Fresh chives (.25 cup) Lemon zest (1 tsp.) Panko breadcrumbs (.75 cup) Olive oil (1 tbsp.) Freshly cracked black pepper (.25 tsp.) Sea salt (1 tsp.) Halibut fillets (4 - 6 oz.)

Preparation Instructions: 1. Chop the fresh dill, chives, and parsley. Prepare a baking tray using a sheet of foil. Set the oven to reach 400° Fahrenheit. 2. Combine the salt, pepper, lemon zest, olive oil, chives, dill, parsley, and the breadcrumbs in a mixing bowl.

3. Rinse the halibut thoroughly. Use paper towels to dry it before baking. 4. Arrange the fish on the baking sheet. Spoon the crumbs over the fish and press it into each of the fillets. 5. Bake it until the top is browned and easily flaked or about 10 to 15 minutes.

Marinated Tuna Steak Preparation & Cooking Time: 15-20 minutes Serving Yields: 4 Nutritional Information: ● Calories: 200 ● Protein: 27.4 grams ● Fat: 7.9 grams Ingredients Needed: ● Olive oil (2 tbsp.) ● Orange juice (.25 cup) ● Soy sauce (.25 cup) ● Lemon juice (1 tbsp.) ● Fresh parsley (2 tbsp.) ● Garlic clove (1) ● Ground black pepper (.5 tsp.) ● Fresh oregano (.5 tsp.) ● Tuna steaks (4 - 4 oz. steaks) Preparation Instructions: 1. Mince the garlic and chop the oregano and parsley. 2. In a glass container, mix the pepper, oregano, garlic, parsley, lemon juice, soy sauce, olive oil, and orange juice.

3. Warm the grill using the high heat setting. Grease the grate with oil. 4. Add to tuna steaks and cook for five to six minutes. Turn and baste with the marinated sauce. 5. Cook another five minutes or until it's the way you like it. Discard the remaining marinade.

Mediterranean Flounder Preparation & Cooking Time: 45 minutes Serving Yields: 4 Nutritional Information: ● Calories: 282 ● Protein: 24.4 grams ● Fat: 15.4 grams Ingredients Needed: ● Roma or plum tomatoes (5) ● Extra-virgin olive oil (2 tbsp.) ● Spanish onion (half of 1) ● Garlic (2 cloves) ● Italian seasoning (1 pinch) ● Kalamata olives (24) ● White wine (.25 cup) ● Capers (.25 cup) ● Lemon juice (1 tsp.) ● Chopped basil (6 leaves) ● Freshly grated parmesan cheese (3 tbsp.) ● Flounder fillets (1 lb.) ● Freshly torn basil (6 leaves)

Preparation Instructions: 1. Set the oven to reach 425° Fahrenheit. Remove the pit and chop the olives (set aside). 2. Pour water into a saucepan and bring to boiling. Plunge the tomatoes into the water and remove immediately. Add to a dish of ice water and drain. Remove the skins, chop, and set to the side for now. 3. Heat a skillet with the oil using the medium temperature heat setting. Chop and toss in the onions. Sauté them for around four minutes. 4. Dice and add the garlic, tomatoes, and seasoning. Simmer for five to seven minutes. 5. Stir in the capers, wine, olives, half of the basil, and freshly squeezed lemon juice. 6. Lower the heat setting and blend in the cheese. Simmer it until the sauce is thickened (15 min.). 7. Arrange the flounder into a shallow baking tin. Add the sauce and garnish with the remainder of the basil leaves. 8. Set the timer to bake it for 12 minutes until the fish is easily flaked.

Moroccan Fish Preparation & Cooking Time: 1 hour 25 minutes Serving Yields: 12 Nutritional Information: ● Calories: 268 ● Protein: 42 grams ● Fat: 5 grams Ingredients Needed: ● Garbanzo beans (15 oz. can) ● Red bell peppers (2)

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Large carrot (1) Vegetable oil (1 tbsp.) Onion (1) Garlic (1 clove) Tomatoes (3 chopped/14.5 oz can) Olives (4 chopped) Chopped fresh parsley (.25 cup) Ground cumin (.25 cup)

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Paprika (3 tbsp.) Chicken bouillon granules (2 tbsp.) Cayenne pepper (1 tsp.) Salt (to your liking) Tilapia fillets (5 lb.)

Preparation Instructions: 1. Drain and rinse the beans. Thinly slice the carrot and onion. Mince the garlic and chop the olives. Discard the seeds from the peppers and slice them into strips. 2. Warm the oil in a frying pan using the medium temperature setting. Toss in the onion and garlic. Simmer them for approximately five minutes. 3. Fold in the bell peppers, beans, tomatoes, carrots, and olives. 4. Continue sautéing them for about five additional minutes. 5. Sprinkle the veggies with the cumin, parsley, salt, chicken bouillon, paprika, and cayenne. 6. Stir thoroughly and place the fish on top of the veggies. 7. Pour in water to cover the veggies. 8. Lower the heat setting and cover the pan to slowly cook until the fish is flaky (about 40 min.).

Niçoise-Style Tuna Salad With Olives & White Beans

Preparation & Cooking Time: 20-30 minutes Serving Yields: 4 Nutritional Information: ● Calories: 548 ● Protein: 36.3 grams ● Fat: 30.3 grams Ingredients Needed: ● Green beans (.75 lb.) ● Solid white albacore tuna (12 oz. can) ● Great Northern beans (16 oz. can) ● Sliced black olives (2.25 oz.) ● Thinly sliced medium red onion (¼ of 1 ) ● Hard-cooked eggs (4 large) ● Dried oregano (1 tsp.) ● Olive oil (6 tbsp.) ● Black pepper and salt (as desired) ● Finely grated lemon zest (.5 tsp.) ● Water (.33 cup) ● Lemon juice (3 tbsp.) Preparation Instructions: 1. Drain the can of tuna, Great Northern beans, and black olives. Trim and snap the green beans into halves. Thinly slice the red onion. Cook and peel the eggs until hard-boiled. 2. Pour the water and salt into a skillet and add the beans. Place a top on the pot and switch the temperature setting to high. Wait for it to boil. 3. Once the beans are cooking, set a timer for five minutes. Immediately, drain and add the beans to a cookie sheet with a raised edge on paper towels to cool.

4. Combine the onion, olives, white beans, and drained tuna. Mix them with the zest, lemon juice, oil, and oregano. 5. Dump the mixture over the salad and gently toss. 6. Adjust the seasonings to your liking. Portion the tuna-bean salad with the green beans and eggs to serve.

Pan-Seared Salmon Preparation & Cooking Time: 20 minutes Serving Yields: 4 Nutritional Information: ● Calories: 371 ● Protein: 33.7 grams ● Fat: 25.1 grams Ingredients Needed: ● Salmon fillets (4 @ 6 oz. each) ● Olive oil (2 tbsp.) ● Capers (2 tbsp.) ● Pepper & salt (.125 tsp. each) ● Lemon (4 slices ) Preparation Instructions: 1. Warm a heavy skillet for about three minutes using the medium heat temperature setting. 2. Lightly spritz the salmon with oil. Arrange them in the pan and increase the temperature setting to high. 3. Sear for approximately three minutes. Sprinkle with the salt, pepper, and capers. 4. Flip the salmon over and continue cooking for five minutes or until browned the way you like it. 5. Garnish with lemon slices and serve.

Pan-Seared Scallops with Pepper & Onions in Anchovy Oil Preparation & Cooking Time: 45 minutes Serving Yields: 4 Nutritional Information: ● Calories: 368 ● Protein: 24.2 grams ● Fat: 23.9 grams Ingredients Needed: ● Olive oil (.33 cup) ● Anchovy fillets (2 oz. can) ● Jumbo sea scallops (1 lb.) ● Orange & red bell pepper (1 large of each) ● Red onion (1) ● Garlic (2 cloves) ● Lime zest (1 tsp.) ● Lemon zest (1.5 tsp.) ● Kosher salt & pepper (1 pinch of each) ● Garnish: Fresh parsley (8 sprigs) Preparation Instructions: 1. Coarsely chop the peppers and onions. Mince the garlic and anchovy fillet. Zest/mince the lime and lemon. 2. Heat the oil and anchovies in a large skillet using a med-high temperature setting. 3. After the anchovies are sizzling, toss in the scallops, and simmer them for about two minutes - without stirring. 4. Toss the bell peppers, garlic, red onion, lime zest, lemon zest, salt, and pepper into a mixing container. Sprinkle the mixture over the scallops. Cook until they have browned (2 min.).

5. Flip the scallops, stir, and continue cooking until the scallops have browned thoroughly (4-5 min.). 6. Top it off using sprigs of parsley before serving.

Salmon With Warm Tomato-Olive Salad Preparation & Cooking Time: 25 minutes Serving Yields: 4 Nutritional Information: ● Calories: 433 ● Protein: 38 grams ● Fat: 26 grams Ingredients Needed: ● ● ● ● ● ● ● ● ● ● ●

Salmon fillets (4/approx. 4 oz./1.25-inches thick) Celery (1 cup) Medium tomatoes (2) Fresh mint (.25 cup) Kalamata olives (.5 cup) Garlic (.5 tsp.) Salt (1 tsp. + more to taste) Honey (1 tbsp.) Red pepper flakes (.25 tsp.) Olive oil (2 tbsp. + more for the pan) Vinegar (1 tsp.)

Preparation Instructions: 1. Slice the tomatoes and celery into 1-inch pieces and mince the garlic. Chop the mint and the olives. 2. Heat the oven using the broiler setting.

3. Whisk the oil, vinegar, honey, red pepper flakes, and salt (1 tsp.). Brush the mixture onto the salmon. 4. Line the broiler pan with a sheet of foil. Spritz the pan lightly with olive oil, and add the fillets (skin side downward). 5. Broil them for four to six minutes until well done. 6. Meanwhile, make the tomato salad. Mix ½ teaspoon of the salt with the garlic. 7. Prepare a small saucepan on the stovetop using the med-high temperature setting. Pour in the rest of the oil and add the garlic mixture with the olives and one tablespoon of vinegar. Simmer for about three minutes. 8. Prepare the serving dishes. Pour the bubbly mixture into the bowl and add the mint, tomato, and celery. Dust it with the salt as desired and toss. 9. When the salmon is done, serve with a tomato salad.

Shrimp & Penne Preparation & Cooking Time: 35 minutes Serving Yields: 8 Nutritional Information: ● Fat: 8.5 grams ● Protein: 24.5 grams ● Calories: 385 Ingredients Needed: ● Penne pasta (16 oz. pkg.) ● Salt (.25 tsp.) ● Olive oil (2 tbsp.) ● Diced tomatoes (2 - 14.5 oz. cans) ● Garlic (1 tbsp.)

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Red onion (.25 cup) White wine (.25 cup) Shrimp (1 lb.) Grated parmesan cheese (1 cup)

Preparation Instructions: 1. Dice the red onion and garlic. Peel and devein the shrimp. 2. Add salt to a large soup pot of water and set it on the stovetop to boil. Add the pasta and cook for nine to ten minutes. Drain it thoroughly in a colander. 3. Empty oil into a skillet. Warm it using the medium temperature setting. 4. Toss in the garlic and onion to sauté until they’re tender. 5. Pour in the tomatoes and wine. Continue cooking for about ten minutes, stirring occasionally. 6. Fold in the shrimp and continue cooking for about five minutes or until it’s opaque. 7. Combine the pasta and shrimp and top it off with the cheese to serve.

Tilapia With Avocado & Red Onion Preparation & Cooking Time: 15 minutes Serving Yields: 4 Nutritional Information: ● Calories: 200 ● Protein: 22 grams ● Fat: 11 grams Ingredients Needed: ● Olive oil (1 tbsp.) ● Sea salt (.25 tsp.)

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Fresh orange juice (1 tbsp.) Tilapia fillets (four 4 oz. - more rectangular than square) Red onion (.25 cup) Sliced avocado (1) Also Needed: 9-inch pie plate

Preparation Instructions: 1. Combine the salt, juice, and oil to add into the pie dish. Work with one fillet at a time. Place it in the dish and turn to coat all sides. 2. Arrange the fillets in a wagon wheel-shaped formation. (Each of the fillets should be in the center of the dish with the other end draped over the edge.) 3. Place a tablespoon of the onion on top of each of the fillets and fold the end into the center. Cover the dish with plastic wrap, leaving one corner open to vent the steam. 4. Place in the microwave using the high heat setting for three minutes. It's done when the center can be easily flaked. 5. Top the fillets off with avocado and serve.

9. Beef Options Mixed Spice Burgers Preparation & Cooking Time: 25-30 minutes Serving Yields: 6/2 chops each Nutritional Information: ● Calories: 231 ● Protein: 32 grams ● Fat: 9 grams Ingredients Needed: ● Medium onion (1) ● Fresh parsley (3 tbsp.) ● Clove of garlic (1) ● Ground allspice (.75 tsp.) ● Pepper (.75 tsp.) ● Ground nutmeg (.25 tsp.) ● Cinnamon (.5 tsp.) ● Salt (.5 tsp.) ● Fresh mint (2 tbsp.) ● 90% lean ground beef (1.5 lb.) ● Optional: Cold Tzatziki sauce Preparation Instructions: 1. Finely chop/mince the parsley, mint, garlic, and onions. 2. Whisk the nutmeg, salt, cinnamon, pepper, allspice, garlic, mint, parsley, and onion. 3. Add the beef and prepare six (6) 2x4-inch oblong patties.

4. Use the medium temperature setting to grill the patties or broil them four inches from the heat source for four to six minutes per side. 5. When they’re done, the meat thermometer will register 160° Fahrenheit. Serve with the sauce if desired.

Chapter 6: Mediterranean Dinner Pork & Lamb Options

10.

Pork Favorites

Crispy Pork Carnitas Preparation & Cooking Time: 3 hours 55 minutes Serving Yields: 6 Nutritional Information: ● Calories: 317 ● Protein: 25.5 grams ● Fat: 22.6 grams Ingredients Needed: ● Olive oil (.25 cup) ● Boneless pork butt shoulder (3 lb.) ● Garlic (8 cloves) ● Orange (1) ● Kosher salt (1 tbsp.) ● Bay leaves (2) ● Black pepper (1 tsp.) ● Chinese 5-spice powder (.5 tsp.) ● Cinnamon (.75 tsp.) ● Ground cumin (1 tsp.) ● Also Needed: 9x13-inch baking dish Preparation Instructions: 1. Set the oven to reach 275 degrees° Fahrenheit. 2. Remove all fat from the pork, slice it into two-inch cubes, and roughly chop the fat. Tear the bay leaves into halves. Mince the garlic. Juice and slice the orange peel into thin strips.

3. Mix the olive oil, pork, cinnamon, orange peel, garlic, orange juice, bay leaves, black pepper, salt, cumin, and 5-spice powder in a bowl until the pork is thoroughly covered. Dump the mixture into the baking dish. 4. Arrange the baking dish on a baking tray and cover it tightly using a layer of foil. 5. Bake until the pork is fork-tender (3.5 hrs.). 6. Arrange the oven rack about six inches. Heat the oven using the broiler. 7. Place the meat in a colander placed over a bowl. Remove bay leaves, garlic, and orange peels from the baking dish. 8. Empty the accumulated juices from the baking dish over the meat in the colander. Return the pork to the baking dish and drizzle the accumulated juices over each piece of meat. 9. Broil the pork for three minutes. Drizzle more juices over the meat and continue broiling until it’s crispy (3-5 min.). 10. Transfer the pork to a serving plate with juices over the top and serve.

CJ’s Porchetta Preparation & Cooking Time: 9 hours 45 minutes Serving Yields: 6 Nutritional Information: ● Calories: 266 ● Protein: 19.8 grams ● Fat: 19.1 grams Ingredients Needed: ● Boneless pork shoulder blade roast (2.5 lb.) ● Olive oil ● Black pepper and Kosher salt - divided (1 tbsp. each)

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Sage leaves (2 tbsp.) Fresh rosemary (2 tbsp.) Garlic cloves (6) Fennel seeds (2 tsp.) Orange (1 zested) Olive oil (2 tsp.) Vinegar sauce: Anchovy fillet (half of 1)

● White wine vinegar (.25 cup) ● Red pepper flakes (1 tsp.) ● Italian parsley (.25 cup) Preparation Instructions: 1. Lightly crush the fennel, mince the garlic, and chop the rosemary and sage. 2. Place the roast on a cutting block to make a lengthwise (about 1 inch from the edge of the meat - but not cutting it all the way through). 3. Open the meat (using a sharp knife) flat along with the cut of the roast, so that you can unroll it into a large - flat piece. 4. Drizzle and rub the cut surface with two teaspoons of oil. Dust it using two teaspoons of black pepper, salt, sage, rosemary, orange zest, crushed fennel seeds, and garlic. 5. Push the seasonings in firmly, roll up the roast, and tie it in several places using kitchen twine. 6. Place the pork roast on a baking tray and sprinkle it using the rest of the salt (1 tsp.). Place the roast in the fridge without a covering/top overnight to dry-age. 7. Time to Bake: Set the oven temperature at 450° Fahrenheit. 8. Lightly spritz a baking dish and add the roast. Rub the meat using two teaspoons of oil. 9. Bake it in the hot oven until the outside is seared (15 min.).

10.

Lower the oven temperature setting to 250° Fahrenheit. Roast until an instant-read meat thermometer inserted into the center of the roast reads 145° Fahrenheit (approx. 1 hr.). 11. Loosely cover the roast with foil and wait for it to rest about ten minutes. Thinly slice it before serving. 12. Mash the anchovy fillet and mix with the white wine vinegar, red pepper flakes, and parsley. 13. Stir and scoop the mixture to drizzle it over the pork.

Delicious Pork & Orzo Preparation & Cooking Time: 30 minutes Serving Yields: 6 Nutritional Information: ● Calories: 372 ● Protein: 31 grams ● Fat: 11 grams Ingredients Needed: ● Pork tenderloin (1.5 lb.) ● Olive oil (2 tbsp.) ● Water (3 quarts) ● Uncooked orzo pasta (1.25 cups) ● Salt (.25 tsp.) ● Coarsely ground pepper (1 tsp.) ● Fresh baby spinach (6 oz. pkg.) ● Grape tomatoes (1 cup) ● Feta cheese (.75 cup) Preparation Instructions: 1. Rub the pork in pepper and slice the pepper into one-inch cubes.

2. Prepare a large skillet with oil and warm using the medium temperature setting. 3. Toss in the pork and cook for eight to ten minutes. 4. Pour water and salt in a Dutch oven and wait for it to boil. Add the orzo to simmer (lid off) for eight minutes. Stir in the spinach and cook until it’s wilted and tender (45-60 sec.). Drain it in a colander. 5. Cut the tomatoes into halves and add in with the pork and heat, adding in the orzo mixture and crumbled feta cheese.

Greek Honey & Lemon Pork Chops Preparation & Cooking Time: 4 hours 20 minutes Serving Yields: 4 Nutritional Information: ● Calories: 257 ● Protein: 29 grams ● Fat: 3 grams Ingredients Needed: ● Pork rib chops (4) ● Salt (.5 tsp.) ● Lemon juice (2 tbsp.) ● Freshly trimmed mint (1 tbsp.) ● Honey (2 tbsp.) ● Cayenne pepper (.25 tsp.) ● Olive oil (1 tbsp.) ● Shredded lemon peel (2 tbsp.) Preparation Instructions: 1. Remove all fat from the pork chops. Snip the fresh mint and shred the lemon peel.

2. Slice the chops into one-inch-thick chunks, and toss them into a large plastic zipper-type resealable bag. 3. Whisk the rest of the fixings and pour over the pork. Seal the bag. 4. Rotate the bag a few times and let it marinate for about four hours. 5. When ready to cook, prepare the grill. Grease the grilling rack with oil, and preheat the grill using the medium heat setting. 6. Arrange the chops on the grilling rack to grill for five to six minutes per side. The meat thermometer should reach 160° Fahrenheit. 7. Serve immediately.

Marinated Balsamic Pork Loin - Skillet Preparation & Cooking Time: 35 minutes Serving Yields: 4 Nutritional Information: ● Calories: 309 ● Protein: 26.2 grams ● Fat: 18.8 grams Ingredients Needed: For the Marinade: ● Pork tenderloin (1 lb. - sliced - 0.33 to 0.5-inch thickness) ● Balsamic vinegar (.25 cup) ● Olive/avocado oil (0.25 to 0.33 cup) ● Smoked/regular paprika (.5 tsp.) ● Optional: Honey (1 tbsp.) ● Minced garlic (.5 tsp.) ● Salt/pepper (.25 tsp.) ● Oregano (.25 tsp.) ● Optional 1/4 tsp dried marjoram or rosemary

For the skillet (after the pork has marinated): ● Sliced red onion (1 cup) ● Sliced olives (2 oz.) ● Zucchini (1- thinly sliced) ● Fresh basil(as preferred) ● Salt/pepper (if desired) ● To Garnish: Extra paprika or red pepper flakes ● Serve with mixed leafy greens

Preparation Instructions: 1. Slice the pork and place it in a zipper-type plastic bag or inside of a large container. 2. Whisk the balsamic marinade fixings and add to pork slices. 3. Marinate them for 20 to 30 minutes in the refrigerator (longer if desired) 4. While the pork is marinating, slice the veggies. 5. Once marinated, remove and prepare a skillet using medium heat. Sauté the onion first until fragrant. No oil needed. 6. Next, add the pork loin strips and the remaining marinade sauce. 7. Cook on medium for five minutes, then flip over pork slices. Add in the olive and zucchini slices. 8. Cook it until the pork is no longer pink ( five to seven minutes). 9. Plate the pork and veggies. Serve with the sauce and marinade. Top it off using fresh basil. 10. Add more paprika, salt, and pepper to your liking before serving.

Mediterranean Pork Chops

Preparation & Cooking Time: 30 minutes Serving Yields: 4 Nutritional Information: ● Calories: 161 ● Protein: 25 grams ● Fat: 5 grams Ingredients Needed: ● Boneless/bone-in pork loin chops (4 - 0.5-inch cut) ● Salt (.25 tsp.) ● Dried rosemary (1 tsp.) or fresh (1 tbsp.) ● Freshly cracked black pepper (.25 tsp.) ● Minced garlic (1.5 tsp.) Preparation Instructions: 1. Heat the oven at 425° Fahrenheit. 2. Dust the chops using salt and pepper. Set to the side. 3. Whisk the rosemary and garlic and rub it into the chops. 4. Prepare a roasting pan with aluminum foil. Arrange the chops in it. 5. Lower the oven temperature to 350° Fahrenheit and roast it for 25 minutes. Serve right away.

Pork Chops Italiano Preparation & Cooking Time: 85 minutes Serving Yields: 6 Nutritional Information: ● Protein: 25.3 grams ● Fat: 17.6 grams ● Calories: 290

Ingredients Needed: ● Olive oil (1 tsp.) ● Mushrooms (2 cups) ● Olive oil (2 tbsp.) ● Pork loin chops (6 - 0.75-inch thickness) ● Cloves of garlic (2 ● Chopped onion (1 cup) ● ● ● ● ● ● ●

Diced Italian tomatoes - undrained (14.5 oz. can) Basil (1 tsp.) Oregano (.5 tsp.) Freshly cracked black pepper (.25 tsp.) Salt (.5 tsp.) Water (.5 cup/as needed) Green bell pepper (1 large )

Preparation Instructions: 1. Warm one teaspoon of oil in a skillet using the medium temperature heat setting. Slice and stir in the mushrooms and sauté until they are tender (5-min.). Transfer them to a bowl and place them to the side for now. 2. Heat a skillet using the medium temperature setting to warm the rest of the oil (2 tbsp.). 3. Place the chops in the skillet to brown on both sides (7-10 min.). Put the chops on a platter. Reserve one tablespoon of drippings from the skillet. 4. Mince and stir in the garlic and onion to sauté until the onion has softened and translucent (5 min.). 5. Pour in the tomatoes, salt, pepper, basil, and oregano. 6. Place the chops back to the frying pan. Place a lid on the pot to simmer until the pork chops are fork-tender (45 min.). Add water as

needed. 7. Slice the peppers into six pieces and toss them over the top of the pork, adding the reserved mushrooms. 8. Simmer until the bell pepper is tender or about 5 to 10 minutes.

Roast Pork For Tacos Ingredients Needed: ● Pork shoulder roast (4 lb.) ● Diced green chilies (2 - 4 oz. cans) ● Chili powder (.25 cup) ● Dried oregano (1 tsp.) ● Taco seasoning (1 tsp.) ● Garlic (2 tsp.) ● Salt (1.5 tsp. or as desired) Preparation Instructions: 1. Set the oven to reach 300° Fahrenheit. 2. Place the roast on top of a large sheet of aluminum foil. 3. Drain the chiles. Mince the garlic. 4. Mix the green chiles, taco seasoning, chili powder, oregano, and garlic. Rub the mixture over the roast and cover using a layer of foil. 5. Place the wrapped pork on top of a roasting rack on a cookie sheet to catch any leaks. 6. Roast it for 3.5 to 4 hours in the hot oven until it’s falling apart. Cook until the center reaches at least 145° Fahrenheit when tested with a meat thermometer (internal temperature). 7. Transfer the roast to a chopping block to shred into small pieces using two forks. Season it as desired.

Slow-Cooked Pernil Pork

Preparation & Cooking Time: 6 hours 20 minutes Serving Yields: 6 Nutritional Information: ● Calories: 367 ● Protein: 37.6 grams ● Fat: 21 grams Ingredients Needed: ● Garlic (4 cloves) ● Large onion (1 quartered) ● Freshly chopped oregano (2 tbsp.) ● Ground ancho chile pepper (2 tsp.) ● Black pepper & salt (2 tsp. of each) ● Cumin (1 tbsp.) ● White wine vinegar (1 tbsp.) ● Boneless pork loin roast (3 lb.) ● Lime (1 - wedges) ● Olive oil (1 tbsp. or as needed)

Preparation Instructions: 1. Pulse the oregano, black pepper, onion, garlic, cumin, chile pepper, and salt in a blender, pouring in vinegar and enough olive oil until the mixture is pasty. Scrape the sides of the blender to incorporate fully. 2. Spread this mixture over the pork and add it to a slow cooker. 3. Prepare using the low setting until the pork is fork-tender (6-8 hrs.). When it’s ready, cut the pork into chunks or shred. 4. Serve with a wedge of lime.

American Gyros Preparation & Cooking Time: 1 hour 55 minutes Serving Yields: 8 Nutritional Information: ● Calories: 255 ● Protein: 19.3 grams ● Fat: 17.8 grams Ingredients Needed: ● Ground beef & lamb (1 lb. of each) ● Garlic (4 cloves) ● Yellow onion (.5 cup) ● Fresh rosemary (1 tbsp.) ● Black pepper (1 tsp.) ● Kosher salt (2 tsp.) ● Dried oregano (2 tsp.) ● Cinnamon (.125 tsp.) ● Cumin (1 tsp.) ● Cayenne pepper (.125 tsp.) ● Paprika (1 tsp.) ● Dry breadcrumbs (2 tbsp.) ● Olive oil (1 tbsp.) ● Also Needed: 9x13-inch baking dish Preparation Instructions: 1. Warm the oven at 350° Fahrenheit. Prepare the dish with a sheet of parchment baking paper. 2. Lightly oil the baking dish and paper.

3. Mix the lamb and beef in a mixing container. Dice and add the garlic, onions, salt, pepper, oregano, rosemary, cumin, cinnamon, paprika, cayenne pepper, and breadcrumbs. 4. Empty the mixture to the baking dish and press it firmly to the dish. 5. Bake in the heated oven until browned (40-45 min.). The center should read at least 160° Fahrenheit using an instant-read thermometer. 6. Cool slightly and transfer them to a platter. Cover it using a plastic wrap and refrigerate until chilled (1-2 hrs.). 7. Transfer the meat to a cutting board and cut it into three pieces crosswise. Slice each piece into 1/8-inch thick slices as you need them. 8. Warm oil in a skillet using med-high heat. Cook the slices until browned, or about two minutes per side.

Kofta Kebabs Preparation & Cooking Time: 1 hour 20 minutes Serving Yields: 28 Nutritional Information: ● Protein: 2.9 grams ● Fat: 2.3 grams ● Calories: 35 Ingredients Needed: ● Cloves of garlic (4 ) ● Kosher salt (1 tsp.) ● Ground lamb (1 lb.) ● Grated onion (3 tbsp.) ● Fresh parsley (3 tbsp.) ● Ground coriander (1 tbsp.)

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Cumin (1 tsp.) Allspice (.5 tsp.) Cayenne pepper (.25 tsp.) Cinnamon (.5 tbsp.) Ground ginger (.25 tsp.) Freshly cracked black pepper (.25 tsp.) Bamboo skewers (28)

Preparation Instructions: 1. Soak the skewers for half an hour. 2. Mince and mash the garlic into a paste with the salt using a mortar and pestle. You can also use the flat side of a knife on your cutting board. Combine the garlic into the lamb along with the onion, coriander, parsley, cinnamon, cayenne pepper, allspice, ginger, and pepper in a mixing bowl. 3. Prepare the mix into the balls and flatten them into two-inch ovals. 4. Repeat the process using the rest of the skewers. Arrange the kebabs onto a baking sheet. Place in the fridge with a layer of foil or plastic. Pop them into the fridge for at least half an hour or up to 12 hours. 5. To Cook: Warm an outdoor grill using the medium temperature heat setting. Lightly spritz oil over the grate. 6. Prepare the prepared skewers, occasionally turning until the lamb has cooked (6 min. for medium).

Lamb Borek Preparation & Cooking Time: 2 hours 5 minutes Serving Yields: 8 Nutritional Information: ● Calories: 449 ● Protein: 25.4 grams

● Fat: 28 grams Ingredients Needed: For the Lamb Filling: ● Olive oil (2 tbsp.) ● Large onion (1) ● Salt (2 tsp.) ● Ground lamb (2 lb.) ● Garlic (4 minced cloves) ● Currants (2 tbsp.) ● Toasted pine nuts (3 tbsp.) ● Ground cumin (2 tsp.) ● Cayenne pepper (.5 tsp.) ● Ground coriander (1 tsp.) ● Cinnamon (1 tsp.) ● Allspice (.25 tsp.) ● Paprika (1 tsp.) ● Freshly cracked black pepper (1 tsp.) ● Tomato sauce (1.5 cups) ● Water (.25 cup) For the Dough: ● Large egg (1) ● Full-fat plain Greek yogurt (3 tbsp.) ● ● ● ●

Water (2 tbsp.) Melted butter (2 tbsp.) Frozen phyllo dough, thawed (12 sheets or as needed) Sesame seeds (2 tsp. - optional)

For the Yogurt Sauce: ● Lemon juice (1 tsp.) ● Plain Greek yogurt (.5 cup) ● Finely sliced mint leaves (2 tbsp.) ● Clove of garlic - crushed (1 - optional) ● Water (1 tsp.) ● Salt & cayenne pepper (1 pinch) Preparation Instructions: 1. Warm the oil in a saucepan using the med-high temperature setting. Mince and add the onion, salt, and lamb. Break up lamb into small crumbles. 2. Cook the mixture, stirring occasionally until most of the liquid evaporates or about eight minutes. Toss in the garlic, currants, pine nuts, cumin, coriander, cinnamon, paprika, black pepper, cayenne, and allspice. Cook and stir it for one additional minute. 3. Pour tomato sauce into the lamb mixture. Add water, stir, and lower the temperature setting to medium. Continue cooking until the lamb mixture dries up, and you can stir it without seeing liquid on the bottom of the pan (20-30 min.). Turn off the heat and let cool completely before using. 4. In the meantime, combine the egg, yogurt, water, and butter in a bowl. Whisk them thoroughly. 5. Heat the oven to reach 400° Fahrenheit. Butter a round baking pan or sheet pan. 6. Place two sheets of phyllo on the work surface. Cover the rest of the sheets using a damp towel. 7. Sprinkle some egg wash lightly on top and spread using a pastry brush. Layer on two more sheets, one at a time, brushing some more egg wash over each. 8. Line ⅓ of the lamb filling along one wide edge of the phyllo. Roll the pastry, starting from the filling side, and place it against the edge

of the pan. Brush more egg wash on top. 9. Shape and fill two more rolls with remaining phyllo, most of the egg wash, and filling. Wrap rolls along and inside the first one, filling the pan, and brush with egg wash. Sprinkle sesame seeds over the tops. 10. Bake in the heated oven until browned (35-40 min.). Cool it for 15 minutes. 11. Combine the yogurt, mint, lemon juice, and garlic for the yogurt sauce. Mix in enough water to achieve the desired consistency for dipping. Season with salt and cayenne. 12. Slice the borek into wedges and enjoy it with the sauce.

Lamb Chops Preparation & Cooking Time: 30 minutes Serving Yields: 4 Nutritional Information: ● Calories: 231 ● Protein: 32 grams ● Fat: 9 grams Ingredients Needed: ● Dijon mustard (3 tbsp.) ● Rosemary (1 tbsp.) ● Garlic cloves (3) ● Fresh thyme (1 tbsp.) ● Lamb loin chops (8 - 3 oz. each) ● Salt (.25 tsp.) ● Pepper (.5 tsp.) Preparation Instructions:

1. Mince the thyme and garlic and combine them with the mustard, garlic, rosemary, and thyme in a mixing container. Sprinkle the lamb chops using the pepper and salt. 2. Lightly grease the grill rack. Prepare the chops on the grill using the medium heat setting for six to eight minutes. 3. Note For Doneness: Medium-well is 145° Fahrenheit, the medium is 140° Fahrenheit, and well-done is at 135° Fahrenheit.

Lamb Meatballs & Sauce Preparation & Cooking Time: 1 hour 50 minutes Serving Yields: 4 Nutritional Information: ● Calories: 610 ● Protein: 31.3 grams ● Fat: 43.5 grams Ingredients Needed: ● Dry breadcrumbs (.5 cup) ● Milk (.5 cup) ● Egg (1 beaten) ● Ground lamb (1.25 lb.) ● Garlic cloves (3) ● Olive oil (2 tbsp.) ● Tomato paste (1 tbsp.) ● Fresh rosemary (1 tbsp.) ● Cumin (1 tbsp.) ● Salt (1.5 tsp.) ● Dried oregano (1 tsp.) ● Black pepper (.5 tsp.) ● Cinnamon (.25 tsp.)

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Cayenne pepper (1 pinch) Chicken stock (1 cup) Tomato sauce (3 cups) Freshly chopped mint (2 tbsp.) Red pepper flakes (1 pinch)

Preparation Instructions: 1. Warm the oven to 450° Fahrenheit. 2. Mince the garlic and chop the rosemary. Prepare a baking tray using a sheet of foil, and mist it with oil. 3. Mix the breadcrumbs and milk in a small mixing bowl. Soak them until the milk is absorbed (30 min.). 4. Combine the breadcrumb mixture, egg, lamb, garlic, tomato paste, olive oil, rosemary, cumin, salt, oregano, cinnamon, black pepper, and cayenne pepper in a large mixing container. 5. Shape the lamb mixture into two-inch meatballs and arrange them on the baking tray. 6. Prepare the meatballs in the hot oven until they are slightly browned, or (15 min.). Transfer them to the countertop for now. 7. Combine the chicken stock, tomato sauce, meatballs, pepper flakes, and fresh mint in a large saucepan using the medium temperature heat setting (45 min.). The pink should be removed when they are thoroughly done.

Chapter 7: Mediterranean Bread Flatbread & Pizzas

11.

Bread Choices

Banana Sour Cream Bread Preparation & Cooking Time: 1 hour 10 minutes Serving Yields: 32 Nutritional Information: ● Calories: 263 ● Protein: 3.7 grams ● Fat: 10.4 grams Ingredients Needed: ● White sugar (.25 cup) ● Cinnamon (1 tsp.+ 2 tsp.) ● Butter (.75) ● White sugar (3 cups) ● Eggs (3) ● Very ripe bananas, mashed (6) ● Sour cream (16 oz. container) ● Vanilla extract (2 tsp.) ● Salt (.5 tsp.) ● Baking soda (3 tsp.) ● All-purpose flour (4.5 cups) ● Optional: Chopped walnuts (1 cup) ● Also Needed: 4 - 7 by 3-inch loaf pans Preparation Instructions: 1. Set the oven to reach 300°Fahrenheit. Grease the loaf pans. 2. Sift the sugar and one teaspoon of the cinnamon. Dust the pan with the mixture.

3. Cream the butter with the rest of the sugar. Mash the bananas with the eggs, cinnamon, vanilla, sour cream, salt, baking soda, and the flour. Toss in the nuts last. 4. Dump the mixture into the pans. Bake it for one hour. Test for doneness with a toothpick in the center. It's done when it comes out clean.

Homemade Pita Bread Preparation & Cooking Time: approx. 5 hours (includes rising times) Serving Yields: 7 Nutritional Information: ● Protein: 6 grams ● Fat: 4 grams ● Calories: 210 Ingredients Needed: ● Dried yeast (.25 oz.) ● Sugar (.5 tsp.) ● Bread flour /mixture of all-purpose & whole wheat (2.5 cups + more for dusting) ● Salt (.5 tsp.) ● Water (.25 cup or as needed) ● Oil as needed Preparation Instructions: 1. Dissolve the yeast and sugar in ¼ of a cup lukewarm water in a small mixing container. Wait for about 15 minutes (ready when it’s frothy). 2. In another container, sift the flour and salt. 3. Dig a hole in the center and add the yeast mixture (+) one cup of water. Knead the mixture into a pliable dough.

4. Dump the dough onto a lightly floured surface and knead it is smooth and elastic. 5. Pour a drop of oil into the bottom of a large bowl and roll the dough in it to cover the surface. 6. Place a dampened tea towel over the container of dough. Cover the bowl with a damp cloth and place it in a warm spot for at least two hours or overnight. (The dough will double its size). 7. Punch the dough down and knead the bread and divide it into small balls. Flatten the balls into thick oval discs. 8. Dust a tea towel using the flour and place the oval discs on top, leaving enough room to expand between them. Dust with flour and lay another clean cloth on top. Let it rise for another one to two hours. 9. Set the oven at 425° Fahrenheit. Place several baking sheets in the oven to heat briefly. Lightly grease the warmed baking sheets with oil and place the oval bread discs on them. 10. Sprinkle the ovals lightly with water, and bake until they are lightly browned or for six to eight minutes. (Pitas should rise so that they are slightly hollow inside.) 11. Serve them while they are warm. Arrange the flatbread on a wire rack and wrap them in a clean, dry cloth to keep soft for later.

12.

Meal Choices

Flatbread Sandwiches Preparation & Cooking Time: 20 minutes Serving Yields: 6 Nutritional Information: ● Calories: 310 ● Protein: 10 grams ● Fat: 9 grams Ingredients Needed: ● Olive oil (1 tbsp.) ● 7-Grain pilaf (8.5 oz. pkg.) ● English seedless cucumber (1 cup) ● Seeded tomato (1 cup) ● Crumbled feta cheese (.25 cup) ● Fresh lemon juice (2 tbsp.) ● Freshly cracked black pepper (.25 tsp.) ● Plain hummus (7 oz. container) ● Whole grain white flatbread wraps (3 @ 2.8 oz. each) Preparation Instructions: 1. Cook the pilaf as directed on the package instructions and cool. 2. Chop and combine the tomato, cucumber, cheese, oil, pepper, and lemon juice. Fold in the pilaf. 3. Prepare the wraps with the hummus on one side. Spoon in the pilaf and fold. 4. Slice into a sandwich and serve.

Mezze Platter with Toasted Za’atar Pita Bread Preparation & Cooking Time: 10 minutes Serving Yields: 4 Nutritional Information: ● Calories: 731 ● Protein: 26 grams ● Fat: 48 grams Ingredients Needed: ● Whole-wheat pita rounds (4) ● Olive oil (4 tbsp.) ● Za’atar (4 tsp.) ● Greek yogurt (1 cup) ● Black pepper & Kosher salt (to your liking) ● Hummus (1 cup) ● Marinated artichoke hearts (1 cup) ● Assorted olives (2 cups) ● Sliced roasted red peppers (1 cup) ● Cherry tomatoes (2 cups) ● Salami (4 oz.) Preparation Instructions: 1. Use the medium-high heat setting to heat a large skillet. 2. Lightly brush the pita bread with the oil on each side and add the za’atar for seasoning. 3. Prepare in batches by adding the pita into a skillet and toasting until browned. It should take about two minutes on each side. Slice each of the pitas into quarters. 4. Season the yogurt with pepper and salt.

5. To assemble, divide the potatoes and add the hummus, yogurt, artichoke hearts, olives, red peppers, tomatoes, and salami.

Mini Chicken Shawarma Preparation & Cooking Time: 1 hour 15 minutes Serving Yields: 8 Nutritional Information: ● Calories: 216 ● Protein: 9 grams ● Fat: 16 grams Ingredients Needed: The Chicken: ● Chicken tenders (1 lb.) ● Olive oil (.25 cup) ● Lemon - zest & juice (1) ● Cumin (1 tsp.) ● Garlic powder (2 tsp.) ● Smoked paprika (.5 tsp.) ● Coriander (.75 tsp.) ● Freshly ground black pepper (1 tsp.) The Sauce: ● Greek yogurt (1.25 cups) ● Lemon juice (1 tbsp.) ● Grated garlic clove (1) ● Freshly chopped dill (2 tbsp.) ● Black pepper (.125 tsp/to taste) ● Kosher salt (as desired)

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Chopped fresh parsley (.25 cup) Red onion (half of 1) Romaine lettuce (4 leaves) English cucumber (half of 1) Tomatoes (2) Mini pita bread (16)

Preparation Instructions: 1. Toss the chicken into a zipper-type baggie. Whisk the chicken fixings and add it to the bag to marinate for up to an hour. 2. Prepare the sauce by combining the juice, garlic, and yogurt in a mixing container. Stir in the dill, parsley, pepper, and salt. Place in the fridge. 3. Heat a skillet using the medium temperature heat setting. Transfer the chicken from the marinade (let the excess drip off). 4. Cook until thoroughly cooked or about four minutes per side. Chop it into bite-sized strips. 5. Thinly slice the cucumber and onion. Shred the lettuce and chop the tomatoes. Assemble and add to the pitas - the chicken, lettuce, onion, tomato, and cucumber.

13.

Mediterranean Pizza

Eggplant Pizza Preparation & Cooking Time: 30 minutes Serving Yields: 6 Nutritional Information: ● Protein: 8 grams ● Fat: 20 grams ● Calories: 257 Ingredients Needed: ● Eggplants (1 large or 2 medium) ● Olive oil (.33 cup) ● Black pepper & salt (as desired) ● Marinara sauce - store-bought/homemade (1.25 cups) ● Shredded mozzarella cheese (1.5 cups) ● Cherry tomatoes (2 cups - halved) ● Torn basil leaves (.5 cup) Preparation Instructions: 1. Heat the oven to reach 400° Fahrenheit. Prepare a baking sheet with a layer of parchment baking paper. 2. Slice the end/ends off of the eggplant and them it into ¾-inch slices. Arrange the slices on the prepared sheet and brush both sides with olive oil. Dust with pepper and salt to your liking. 3. Roast the eggplant until tender (10 to 12 min.). 4. Transfer the tray from the oven and add two tablespoons of sauce on top of each section. Top it off with the mozzarella and three to five tomato pieces on top.

5. Bake it until the cheese is melted. The tomatoes should begin to blister in about five to seven more minutes. 6. Take the tray from the oven. Serve hot and garnish with a dusting of basil.

Mediterranean Whole Wheat Pizza Preparation & Cooking Time: 25 minutes Serving Yields: 4 Nutritional Information: ● Calories: 277 ● Protein: 9.7 grams ● Fat: 18.6 grams Ingredients Needed: ● Whole-wheat pizza crust (1) ● Basil pesto (4 oz. jar) ● Artichoke hearts (.5 cup) ● Kalamata olives (2 tbsp.) ● Pepperoncini (2 tbsp. drained) ● Feta cheese (.25 cup) Preparation Instructions: 1. Program the oven to 450° Fahrenheit. 2. Drain and pull the artichokes to pieces. Slice/chop the pepperoncini and olives. 3. Arrange the pizza crust onto a floured work surface and cover it using pesto. Arrange the artichoke, pepperoncini slices, and olives over the pizza. Lastly, crumble and add the feta. 4. Bake in the hot oven until the cheese has melted, and it has a crispy crust or 10-12 minutes.

Spinach & Feta Pita Bake Preparation & Cooking Time: 22 minutes Serving Yields: 6 Nutritional Information: ● Calories: 350 ● Protein: 11.6 grams ● Fat: 17.1g rams Ingredients Needed: ● Sun-dried tomato pesto (6 oz. tub) ● Roma - plum tomatoes (2 chopped) ● Whole-wheat pita bread (Six 6-inch) ● Spinach (1 bunch) ● Mushrooms (4 sliced) ● Grated Parmesan cheese (2 tbsp.) ● Crumbled feta cheese (.5 cup) ● Olive oil (3 tbsp.) ● Black pepper (as desired)

Preparation Instructions: 1. Set the oven at 350° Fahrenheit. 2. Spread the pesto onto one side of each pita bread and arrange them onto a baking tray (pesto-side up). 3. Rinse and chop the spinach. Top the pitas with spinach, mushrooms, tomatoes, feta cheese, pepper, Parmesan cheese, pepper, and a drizzle of oil.

4. Bake in the hot oven until the pita bread is crispy (12 min.). Slice the pitas into quarters.

Watermelon Feta & Balsamic Pizza Preparation & Cooking Time: 15 minutes Serving Yields: 4 Nutritional Information: ● Protein: 2 grams ● Fat: 3 grams ● Calories: 90 Ingredients Needed: ● Watermelon (1-inch thick from the center) ● Crumbled feta cheese (1 oz.) ● Sliced Kalamata olives (5-6) ● Mint leaves (1 tsp.) ● Balsamic glaze (.5 tbsp.) Preparation Instructions: 1. Slice the widest section of the watermelon in half. Then, slice each half into four wedges. 2. Serve on a round pie dish like a pizza round and cover with the olives, cheese, mint leaves, and glaze.

Chapter 8: Desserts - Fruity Treats & More Avocado - Chocolate Pudding With Hazelnuts & Sea Salt Preparation & Cooking Time: 5 minutes Serving Yields: 4 Nutritional Information: ● Calories: 295 ● Protein: 3.4 grams ● Fat: 20.9 grams Ingredients Needed: ● Chilled avocado (2 large) ● Full-fat coconut milk (.5 cup) ● Raw cacao powder (.33 cup) ● Maple syrup (.33 cup) ● Vanilla extract (2 tsp.) The Topping: ● Roughly chopped hazelnuts ● Sea salt Preparation Instructions: 1. Use a sharp knife to slice the avocado in half and discard the pit. 2. Remove and add the flesh into a food processor and add the rest of the fixings. 3. Blend until smooth, scraping the sides as needed.

4.

Serve the pudding with a sprinkle of hazelnuts and sea salt.

Chilled Dark Chocolate Fruit Kebabs Preparation & Cooking Time: 30 minutes Serving Yields: 6 Nutritional Information: ● Calories: 254 ● Protein: 3 grams ● Fat: 15 grams Ingredients Needed: ● Hulled strawberries (12) ● Green or red seedless grapes (24) ● Pitted cherries (12) ● Blueberries (24) ● Dark chocolate (8 oz.) ● Also Needed: 12-inch skewers (6) Preparation Instructions: 1. Prepare a rimmed baking sheet with a sheet of parchment baking paper. Prepare the skewers with the fruit, alternating each flavor. 2. Use a microwave-safe dish to heat the chocolate on high for one minute. Stir to melt the chocolate and add it to a plastic sandwich bag and twist a corner. Snip the corner off of the bag to use as a piping device. Squeeze the bag to drizzle the chocolate over the kebabs. 3. Arrange the sheet in the freezer to chill for 20 minutes before serving.

Chocolate Almond Butter Fruit Dip Preparation & Cooking Time: 15 minutes

Serving Yields: 14 Nutritional Information: ● Protein: 4 grams ● Fat: 8 grams ● Calories: 115 Ingredients Needed: ● Plain Greek yogurt (1 cup) ● Almond butter (.5 cup) ● Chocolate-hazelnut spread (.33 cup) ● Honey (1 tbsp.) ● Vanilla (1 tsp.) ● Fresh fruit - Ex. Bananas, apples, pears, etc. Preparation Instructions: 1. Combine all of the fixings except for the fruit of choice. 2. Whisk well or place in a blender for a creamier result. 3. Serve with the freshly sliced fruit (not included in macros).

Greek Coconut Cake With Syrup Preparation & Cooking Time: 40 minutes Serving Yields: 8-10 Nutritional Information: ● Calories: 479 ● Protein: 6 grams ● Fat: 23 grams Ingredients Needed: ● Eggs (4 separated)

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Salt (1 pinch) Margarine/butter - softened (0.33 lb. or 0.66 cup) Sugar (1 cup) Whole milk (.5 cup) Self-rising flour (1.5 cups) Baking powder (1 tbsp.) Shredded coconut (1.5 cups)

For the Syrup: ● Water (2.5 cups) ● Sugar (1.5 cups) ● Lemon juice (1 tbsp.) ● Whole cloves (3) ● Lemon zest (.5 tbsp.) ● Stick of cinnamon (1) ● Butter/Margarine - for baking pan (1 tbsp.) ● Flour - needed for the baking pan (2 tbsp.) Preparation Instructions: 1. Combine each of the syrup fixings in a saucepan to boil for seven to eight minutes. Transfer the pan from the burner and set it aside to cool. 2. Warm the oven at 340° Fahrenheit. 3. Whisk the egg whites with salt to form the stiff peak stage. 4. In a separate mixing container, whisk the egg yolks, sugar, and margarine, until it’s smooth and mix in milk. 5. Whisk the baking powder and flour and beat into the mixture. Stir in the coconut. 6. Lastly, fold in the whisked egg whites. 7. Lightly grease a 15x10-inch baking pan with butter. Lightly coat it with flour, shaking the pan, discarding the excess flour.

8. Transfer the cake batter to the pan. Bake at 340° Fahrenheit until it’s golden, and the cake starts to pull away from the sides of the pan (4045 min.). 9. Remove the pan from the oven, cut it into pieces, and while it's hot pour the cooled syrup evenly over the cake. Begin around the edges and move it to the center. 10. Sprinkle the top with 4 to 5 tablespoons of shredded coconut. 11. Wait for two to three hours before serving so the cake can absorb the deliciousness.

Greek Semolina Cake With Orange Syrup - Revani Preparation & Cooking Time: 65 minutes Serving Yields: 15 Nutritional Information: ● Calories: 318 ● Protein: 5 grams ● Fat: 12 grams Ingredients Needed: ● Flour (1 cup) ● Baking powder (1 tbsp.) ● Fine semolina (1 cup) ● Unsalted butter (0.5 cup/1 stick) ● Sugar (1 cup) ● Eggs (3 separated) ● Milk (1 cup) ● Vanilla extract (1 tsp.) ● Zest of 1 lemon ● Sugar (1.5 cups) ● Salt (1 pinch)

● Water (1.5 cups) ● Two 3-inch strips of orange zest ● Fresh lemon juice (1 tsp.) Optional: ● Ground cinnamon ● Powdered sugar ● Almonds - blanched - lightly toasted and chopped (.5 cup) ● Also Needed: 9 x 13 pan Preparation Instructions: 1. Set the oven to 350° Fahrenheit. Lightly grease the baking pan and set aside. 2. Mix the semolina, flour, and baking powder in a mixing container. 3. Cream the butter with the sugar until light and fluffy using an electric mixer. With the mixer running, break in the egg yolks one by one. Continue mixing until the batter turns a light yellow color, and toss in the lemon zest and vanilla extract. 4. With the mixer on low speed, add the flour mixture in three batches alternating the sequence using the milk. 5. Beat the egg whites in a separate bowl with a pinch of salt until soft peaks form. Fold the egg whites into the batter until just blended. (Don't mix too much or you will "flatten" your egg whites.) 6. Pour the batter into the pan to bake for 45 minutes or until the cake is a golden color. 7. Prepare the syrup by adding the orange zest, sugar, and water to a saucepan. Wait for it to boil and set a timer for it to simmer for five minutes. Add the lemon juice and cool. 8. Cover the cake with the syrup while the cake is still warm. After the cake cools, sprinkle it as desired using the cinnamon, powdered sugar, or almonds.

Greek Strawberry Frozen Yogurt Preparation & Cooking Time: 2-4 hours Serving Yields: 16/1 quart Nutritional Information: ● Calories: 86 ● Protein: 4 grams ● Fat: 1 gram Ingredients Needed: ● Fresh lemon juice (.25 cup) ● Salt (.125 tsp.) ● Sugar (1 cup) ● Vanilla (2 tsp.) ● 2% plain Greek yogurt (3 cups) ● Sliced strawberries (1 cup) ● Also Needed: 1.5 to 2-quart ice cream maker Preparation Instructions: 1. Whisk the vanilla, salt, lemon juice, yogurt, and sugar until it’s creamy. 2. Place the mixture in the ice cream maker. Prepare the yogurt according to the manufacturer's instructions. 3. Toss in the sliced berries for the last minute of the cycle. Empty into a container and freeze for two to four hours before serving. 4. Let the ice cream sit out at room temperature for about 5 to 15 minutes before serving.

Grilled Angel Food Cake Kebabs

Preparation & Cooking Time: 20 minutes Serving Yields: 4 Nutritional Information: ● Protein: 2 grams ● Fat: 0 grams ● Calories: 100 Ingredients Needed: ● Whole strawberries (1 cup) ● Peach slices (1 cup) ● Angel food cake (1 cup of 1-inch cubes) ● Sugar (1 tbsp.) ● Ground cinnamon (.25 tsp.) ● Light white chocolate strawberry yogurt - ex. Yoplait (1 container - 6 oz.) Preparation Instructions: 1. Heat a charcoal or gas grill. 2. Place the cake cubes, berries, and peaches alternately on the skewers. 3. Combine the cinnamon and sugar. Sprinkle over the kebabs. 4. Grill using the medium heat temperature setting. 5. Close the lid and cook about two minutes, turning once. 6. Serve with the yogurt when ready.

Grilled Stone Fruit with Whipped Ricotta Preparation & Cooking Time: 20 minutes Serving Yields: 4 Nutritional Information:

● Calories: 176 ● Protein: 7 grams ● Fat: 9 grams Ingredients Needed: ● Apricots/plums - 8 or Peaches/nectarines (4 - halved & pitted) ● Olive oil (2 tsp.) ● Whole-milk ricotta cheese (.75 cup) ● Honey (1 tbsp.) ● Freshly grated nutmeg (.25 tsp.) ● Optional Garnish: Mint sprigs (4) Preparation Instructions: 1. Spray a grill pan or cold grill with a spritz of nonstick cooking spray. Heat up the grill using the medium heat temperature setting. 2. Place a large bowl in the fridge to chill. 3. Use oil to brush over the fruit and place onto the grill or pan with the cut side down. Cook for three to five minutes or until the grill marks appear on the skin. 4. Use tongs and turn the fruit over. 5. Cover with a lid for four to six minutes or until the skin is easily cut away. Set aside to cool. 6. Take the bowl out of the fridge and add the ricotta. Beat the ricotta using the high speed of an electric beater for about two minutes. 7. Pour in the honey and nutmeg. Continue cooking for another minute. 8. Divide the room temperature/warm fruit into serving dishes. 9. Garnish with the ricotta concoction and a sprig of mint. Serve.

Italian Apple - Olive Oil Cake

Preparation & Cooking Time: 1 hour 10 minutes Serving Yields: 12 Nutritional Information: ● Calories: 294 ● Protein: 5.3 grams ● Fat: 11 grams Ingredients Needed: ● Gala apples (2 large) ● Orange juice - for soaking apples ● All-purpose flour (3 cups) ● Ground cinnamon (.5 tsp.) ● Nutmeg (.5 tsp.) ● Baking powder (1 tsp.) ● Baking soda (1 tsp.) ● Sugar (1 cup) ● Olive oil (1 cup) ● Large eggs (2) ● Gold raisins (.66 cup) ● Confectioner’s sugar - for dusting ● Also Needed: 9-inch baking pan Preparation Instructions: 1. Peel and finely chop the apples. Drizzle the apples with just enough orange juice to prevent browning. 2. Soak the raisins in warm water for 15 minutes and drain well. 3. Sift the baking soda, flour, baking powder, cinnamon, and nutmeg. Set it to the side for now. 4. Pour the olive oil and sugar into the bowl of a stand mixer. Mix on the low setting for 2 minutes or until well combined.

5. Blend it while running, break in the eggs one at a time and continue mixing for 2 minutes. The mixture should increase in volume; it should be thick - not runny. 6. Combine all of the ingredients well. Begin by making a hole in the center of the flour mixture and add in the olive and sugar mixture. 7. Remove the apples of any excess of juice and drain the raisins that have been soaking. Add them together with the batter, mixing well. 8. Prepare the baking pan with parchment paper. Scoop the batter into the pan and level it with the back of a wooden spoon. 9. Bake it for 45 minutes at a 350° Fahrenheit. 10. When ready, remove the cake from the parchment paper and place it into a serving dish. Dust with the confectioner’s sugar. Heat dark honey to garnish the top.

Strawberry Ricotta Parfaits Preparation & Cooking Time: 30 minutes (+) 4 hours to chill Serving Yields: 4 Nutritional Information: ● Protein: 9 grams ● Fat: 6 grams ● Calories: 157 Ingredients Needed: ● Fresh strawberries (1 lb.) ● Sugar (1 tsp.) ● Fresh mint (1 tbsp.) ● Part-skim ricotta cheese (15 oz.) ● Light agave nectar (3 tbsp.) ● Vanilla (.5 tsp.) ● Shredded lemon peel (.25 tsp.)

Preparation Instructions: 1. Combine the berries, mint, and sugar. Gently stir and marinate about 10 minutes until the berries soften. 2. Combine the ricotta, lemon peel, agave, and vanilla with an electric mixer for two minutes using the medium speed. 3. Assemble into chilled parfait glasses. Layer the ricotta mixture and top it off with the berries, alternating as desired. 4. Chill and cover for four hours.

Vanilla Greek Yogurt Affogato Preparation & Cooking Time: 10 minutes Serving Yields: 4 Nutritional Information: ● Calories: 270 ● Protein: 11 grams ● Fat: 10 grams Ingredients Needed: ● Vanilla Greek yogurt (24 oz.) ● Sugar (2 tsp.) ● Hot espresso (4 Shots) or (0.75 of a cup) strong brewed coffee ● Chopped - unsalted pistachios (4 tbsp.) ● Dark chocolate chips or shavings (4 tbsp.) Preparation Instructions: 1. Spoon the yogurt into four tall chilled glasses. 2. Mix .5 teaspoon of sugar into each of the espresso shots. 3. Pour one shot of hot espresso or 1.5 ounces of coffee into each of the yogurt glasses.

4. Garnish each one off with the chocolate chips and pistachios before serving.

Watermelon Cups Preparation & Cooking Time: 25 minutes Serving Yields: 16 Nutritional Information: ● Calories: 7 ● Protein: 0 grams ● Fat: 0 grams Ingredients Needed: ● Seedless watermelon cubes (16 - 1-inch) ● Finely chopped cucumber (.33 cup) ● Finely chopped red onion (5 tsp.) ● Minced fresh mint (2 tsp.) ● Lime juice (.5 to 1 tsp.) ● Freshly minced cilantro (2 tsp.) Preparation Instructions: 1. Use a measuring spoon or a small melon baller to remove the center of each of the watermelon cubes. Leave a ¼-inch shell. Use the pulp another time. 2. In a small dish, mix the remaining fixings. Spoon into the watermelon cubes and serve.

14.

Delicious Anytime Smoothies & Beverage Options

Blueberry Martini Cordials Preparation & Cooking Time: 20 minutes Serving Yields: 18 Nutritional Information: ● Calories: 60 ● Protein: 1 gram ● Fat: 2 grams Ingredients Needed: ● Blueberry yogurt (6 oz. container) ● Vanilla flavored vodka (.25 cup) ● Chocolate cordial cups (18) ● Blueberries (18) ● Also Needed: Toothpicks ● For the Garnish: Powdered sugar and mint sprigs Preparation Instructions: 1. Whisk the vodka with the yogurt, mixing well. 2. Spoon it into the cups and place the berries onto the toothpicks. Place them in the cups. 3. Garnish with the mint sprig and powdered sugar before serving.

15.

Smoothies

Anti-Inflammatory Blueberry Smoothie Preparation & Cooking Time: 5 minutes Serving Yields: 1 Nutritional Information: ● Calories: 340 ● Protein: 9 grams ● Fat: 13 grams Ingredients Needed: ● Almond milk (1 cup) ● Frozen banana (1) ● Frozen blueberries ( ⅔ -1 cup) ● Leafy greens/spinach (2 handfuls) ● Almond butter (1 tbsp.) ● Cinnamon (.25 tsp.) ● Cayenne pepper (.125-.25 tsp.) ● Optional: Maca powder (1 tsp.) Preparation Instructions: 1. Combine each of the fixings using a high-powered blender. 2. Mix thoroughly until creamy and serve in a chilled glass.

Cherry - Pomegranate Smoothie Bow - Gluten-Free & Vegetarian Preparation & Cooking Time: 5 minutes Serving Yields: 4

Nutritional Information: ● Calories: 212 ● Protein: 4 grams ● Fat: 7 grams Ingredients Needed: ● Frozen dark sweet cherries (16 oz. bag) ● 2% Plain Greek yogurt (1.5 cups) ● Pomegranate juice (.75 cup) ● 2% milk (.33 cup (+) more as needed) ● Ground cinnamon (.75 tsp.) ● Vanilla extract (1 tsp.) ● Fresh pomegranate seeds (.5 cup) ● Chopped pistachios (.5 cup) ● Ice cubes (6) Preparation Instructions: 1. Chop the pistachios or purchase (arils) found in the produce section of the market. If you are using the whole fruit, remove the seeds underwater in a container so they will float to the top. 2. Add the fixings into a blender (ice, milk, cinnamon, vanilla, juice, yogurt, and cherries). 3. Pulse until it’s creamy smooth. Use a little extra milk to thin the texture to get it to the desired consistency. 4. Pour the prepared smoothie into for dishes and top with two tablespoons of the chopped pistachios and two tablespoons of the seeds. Serve it immediately.

16.

Other Delicious Snacks

Almond-Stuffed Dates Preparation & Cooking Time: 5 minutes Serving Yields: 1 Nutritional Information: ● Fat: 1.4 grams ● Calories: 149 ● Protein: 1.4 grams Ingredients Needed: ● Whole almonds (2 salted) ● Pitted Medjool dates (2) ● Orange zest (.25 tsp.) Preparation Instructions: 1. Stuff each one of the dates with one of the almonds. 2. Prepare the zest and roll each of the prepared dates through the mixture. 3. Serve as a snack, anytime.

Date Wraps Preparation & Cooking Time: 10 minutes Serving Yields: 16 Nutritional Information: ● Protein: 2.2 grams ● Fat: 0.8 grams ● Calories: 35

Ingredients Needed: ● Whole pitted dates (16) ● Thinly sliced prosciutto (16 slices) ● Black pepper (as desired) Preparation Instructions: 1. Wrap a slice of the prosciutto around each of the dates. 2. Serve with a shake of freshly ground black pepper.

Pistachio No-Bake Snack Bars Preparation & Cooking Time: 10 minutes Serving Yields: 8 Nutritional Information: ● Calories: 220 ● Protein: 6 grams ● Fat: 12 grams Ingredients Needed: ● Pitted dates (20) ● Rolled old fashioned oats (1 cup ) ● No-shell roasted & salted pistachios (1.25 cups ) ● Unsweetened applesauce (.25 cup) ● Pistachio butter (2 tbsp.) ● Vanilla extract (1 tsp.) ● Also Needed: 8 by 8 baking dish and food processor fitted with a metal blade Preparation Instructions:

1. Toss the dates to the processor. Process them for 30-45 seconds until pureed. Toss in the oats and pistachios. Pulse the mixture in 15-second intervals for two to three times until a crumbly, coarse consistency is achieved. 2. Pour the applesauce, pistachio butter, and vanilla extract into the processor and pulse 20-30 seconds until dough is slightly sticky. 3. Line the pan with parchment baking paper. 4. Use a spatula to transfer the dough from the processor and pour it into the pan. Press down firmly to evenly distribute the dough using another piece of parchment paper. 5. Lift the paper and place evenly with the remaining 1/4 cup of no-shell pistachios - onto the top of the dough. 6. Pop the pan in the freezer with parchment paper over the top and freeze for at least one hour before slicing. 7. Slice it into eight bars and keep them in the fridge for up to a week. 8. Note: To make pistachio butter, take one cup ‘no-shell’ pistachios and place in a food processor with one teaspoon vanilla extract. Process for three to four minutes, scraping down the sides as needed, until smooth.

Quinoa Granola Preparation & Cooking Time: 30 minutes Serving Yields: 7 Nutritional Information: ● Calories: 332 ● Protein: 9 grams ● Fat: 21 grams Ingredients Needed: ● Old-fashioned rolled oats (1 cup) ● Uncooked Bob's Red Mill White Quinoa or your choice (.5 cup)

● ● ● ● ●

Raw almonds (2 cups roughly chopped) Coconut sugar/organic brown sugar (1 tbsp.) Coconut oil (3.5 tbsp.) Sea salt (1 pinch) Maple syrup or agave nectar (.25 cup)

Preparation Instructions: 1. Heat the oven to reach 340° Fahrenheit. 2. Combine the almonds, quinoa, oats, salt, and coconut sugar in a large mixing container. Shake lightly to blend. 3. Pour the maple syrup and coconut oil into a saucepan. Warm it up using medium heat for two to three minutes. Whisk frequently until the two are thoroughly combined. Mix in with the dry fixings and the oats and nuts until covered. Arrange on a cookie sheet in an even layer. 4. Bake for 20 minutes. 5. Transfer from the oven and stir/toss the granola. Put the opposite end of the pan back into the oven and bake 5 to 10 more minutes. 6. Cool completely before serving.

17.

Dip

Garlic Garbanzo Bean Spread Preparation & Cooking Time: minutes Serving Yields: 1.5 cups Nutritional Information: ● Calories: 114 per 2 tbsp. serving ● Protein: 1 gram ● Fat: 10 grams Ingredients Needed: ● Chickpeas or garbanzo beans (15 oz. can) ● Olive oil (.5 cup) ● Green onion (1-3 pieces) ● Lemon juice (1 tbsp.) ● Garlic cloves (1-2 peeled) ● Salt (.25 tsp.) ● Freshly minced parsley (2 tbsp.) ● Baked pita chips and assorted fresh veggies (add the carbs) ● Also Needed: Food Processor Preparation Instructions: 1. Combine the chickpeas or garbanzo beans, oil, parsley, lemon juice, garlic, salt, and green onion. 2. Add the ingredients into the blender and process until mixed. 3. Empty into a dish and refrigerate until ready to serve. 4. Enjoy with the pita chips and veggies.

Spicy Sweet Roasted Red Pepper Hummus

Preparation & Cooking Time: 5 minutes Serving Yields: 8 Nutritional Information: ● Protein: 2.5 grams ● Fat: 2.2 grams ● Calories: 64 Ingredients Needed: ● Garbanzo beans - drained (15 oz. can) ● Lemon juice (3 tbsp.) ● Roasted red peppers (4 oz. jar) ● Tahini (1.5 tbsp.) ● Minced garlic (1 clove) ● Cayenne pepper (.5 tsp.) ● Salt (.25 tsp.) ● Ground cumin (.5 tsp.) ● Chopped fresh parsley (1 tbsp.) Preparation Instructions: 1. Prepare all of the fixings in a food processor/blender. 2. When fluffy and smooth, add it to a serving dish for at least one hour. Return the hummus to room temperature when it is time to serve.

Chapter 9: 7-Day Meal Plan This type of plan has long been hailed as the ‘gold standard’ of healthy diets. It cannot be accurately defined in a single sentence because it is used throughout the entire coastlines of the Mediterranean Sea, serving more than 18 countries. There are food patterns that emerge, so in a ‘nut-shell,’ this plan is the best way to reap the benefits.

Day 1: Breakfast: Zucchini Egg White Frittata - 137 Snack: Cherry - Pomegranate Smoothie Bow - Gluten-Free & Vegetarian 212 Lunch: Slow-Cooked Mediterranean Roasted Turkey Breast - 333 Dinner: Baked Salmon With Dill - 251 Dessert: Italian Apple - Olive Oil Cake - 294

Day 2: Breakfast: Feta - Avocado & Mashed Chickpea Toast - 337 Snack: Almond-Stuffed Dates - 149 Lunch: Niçoise-Style Tuna Salad With Olives & White Beans - 548 Dinner: Mixed Spice Burgers - 231 Dessert: Herb-Crusted Halibut - 273

Day 3: Breakfast: Marinara Eggs With Parsley - Gluten-Free - 122 Snack: Greek Strawberry Frozen Yogurt - 86 Lunch: Lemon Chicken Skewers - 219

Dinner: Tilapia With Avocado & Red Onion - 200 Dessert: Blueberry Martini Cordials - 60/Chocolate Almond Butter Fruit Dip - 115

Day 4: Breakfast: Nutty Orange Polenta - 234 Snack: Watermelon Cups - 7 Lunch: Feta Chicken Burgers - 356 Dinner: Marinated Tuna Steak - 200 Dessert: Chilled Dark Chocolate Fruit Kebabs - 254

Day 5: Breakfast: Pumpkin Pancakes - 278 Snack: Italian Celery & Orange Salad - Gluten-Free - 65 Lunch: Greek Lentil Soup - 357 Dinner: Pan-Seared Salmon - 271 Dessert: Grilled Stone Fruit With Whipped Ricotta - 176

Day 6: Breakfast: Scrambled Eggs With Roasted Peppers & Goat Cheese - GlutenFree - 201 Snack: Date Wraps - 35 Lunch: Tomato Salad - Grilled Halloumi & Herbs - 196 Dinner: Mediterranean Flounder - 282 Dessert: Avocado - Chocolate Pudding With Hazelnuts & Sea Salt - 295

Day 7: Breakfast: 5-Minute Heirloom Tomato & Cucumber Toast - 177

Snack: Quinoa Granola -332 Lunch: Honey Lime Fruit Salad - 115 Dinner: Chicken Thighs With Shallots In Red Wine Vinegar - 353.5 Dessert: Strawberry Ricotta Parfaits - 157

18.

How to Plan the Diet Meal Plan & the Shopping List

Make Extra-virgin olive oil your main fat. This bit of ‘liquid gold’ will be your press friend, whether you want to generously apply it to your fish or veggies before grilling or roasting. You can make simple Vinaigrette for your salad or use a drizzle over your bean soups, potatoes, or steamed veggies to bring out the natural flavors. Eat Plenty of Fish: This is one that cannot be mentioned often enough and is called the ‘Eskimo factor.’ The Eskimos loaded up on seal and whale meat, which meant they had a diet low in complex carbohydrates, vegetables, and fruits. On the other hand, they consumed about 15 grams (about ½ ounce) of fish oil daily, making it the centerpiece of the diet plan rich in marine omega-3 polyunsaturated fatty acids, which are very heart-healthy. Try some albacore tuna packed in water over your greens at lunch with some olive oil vinaigrette. If you are eating out at your favorite steak house, ask for a tuna or salmon steak making sure it is grilled and only has a squeeze of lemon. Eat plenty of whole grains: You can enjoy natural and fresh foods, and leave the refined and process ones on the grocer’s shelf. You want to aim for at least three servings of whole grains daily. Try some of these for a change of pace: ●

Make a bowl of tasty oatmeal for breakfast for most of the week. Choose the steel-cut version since they contain the highest levels of beta-glucan. You can reheat it in just a few minutes. ● Have some popcorn and give it a spray of some olive oil and a sprinkle of brown sugar for a sweet treat or a salty one try some parmesan cheese. ● Be sure to choose 100% whole grain muffins, bagels, and loaves of bread for your sandwiches.

Have some colorful veggies and greens for lunch and dinner daily. You know what that includes, those crunchy flashy colored bell peppers or some juicy red tomatoes with some thick dark green spinach. This type of eating will assist in keeping your arteries clean and healthy. Here are a few simple ways to enlist the greens into your diet plan even with a busy lifestyle: ●

Toss in a few of your favorite bagged, pre-washed, and pre-chopped veggies on a baking sheet with a bit of foil. Drizzle some oil on them and roast them for at least thirty minutes at 425º Fahrenheit.



Whether you are at home or dining out, have a healthy, dark green salad for lunch or dinner using some fresh lemon juice, or vinegar, or some (yes, you guessed it) olive oil.

Incorporate some lentils or other types of legumes. There is no need to spend a lot of money on these yummy nutritional legumes because you can purchase them for ‘pennies on a dollar.’ The legumes can be found in many colors, sizes, and shapes, but no matter how you find them, they are an excellent choice for your diet plan. Some of the legumes include peas, lupins, beans, or chickpeas, which are part of the culinary culture of the diet plan basis. Each of these huge nutritional selections offers heart-healthy Ingredients, including plant protein, fiber, vitamins, antioxidants, iron, and minerals. Try some of these suggestions to break up the monotony of a regular day: ●

Sprinkle some legumes such as kidney beans or chickpeas on your salad (after you rinse and drain them). ● Dip raw veggies into some hummus. ● Eat legume-based soups such as black bean, minestrone, split pea, lentil, or Pasta e Fagioli (pasta and beans).



Snack on some mouth-watering edamame (soybeans). This can be found frozen in the supermarket or as an appetizer on one of your outings to a Japanese restaurant.

Enjoy some walnuts. Walnuts will provide you with alpha-linolenic acid (ALA), which will provide you with additional omega-3s. Try to add some of these to your snack routine: ● For a sweet snack, throw a few in the oven with a bit of brown sugar. ● Sprinkle some nuts on your green salads ● Keep a bag of shelled nuts on the countertop for a quick and healthy snack. ● Sprinkle some over some fat-free Greek yogurt with a drizzle of honey. Have some dark chocolate: Scientific evidence has proven deep-dark chocolate is a visible link with the phenomenal health benefits, including your heart, especially! Before you indulge, think of the “real” cocoa and not just a solid chocolate bar. Unsweetened cocoa powder is low in fat, calories, and sugar. Top off your day with a delicious cup of hot chocolate. Use a small amount of sweetener or sugar substitute with two heaping teaspoonfuls of natural unsweetened cocoa powder and soy milk. Indulge in some wine for dinner: Wine is also a provider of antioxidant polyphenols, which makes the wine part of a plan to help reduce the risk of heart attacks. Choose the red instead of the white because it contains more of the beneficial antioxidants. But remember ladies; just one—and gents you can have two. Incorporate these items into your basic meal plan, but be sure you always count all calories consumed every day to achieve the best results.

19. Use Meal Prep Techniques for Those Busy Schedules If you have a busy lifestyle and don’t have the time to prepare a full-course meal every night, why not choose a day to prepare different foods to use throughout the week? Meal prep might seem a bit challenging at first but just remember – you don’t need to prep all of your meals at one time. You can begin with the meats one evening, and veggies the next; it’s all up to you! Ask A Few Simple Questions: Do you want to prepare all of the chicken, pork, or other meal selections one night and the veggies the next night? Or: Do you want to cook each meal individually but in bulk? Either way works. Select A Non-Busy Preparation Day: Choose a time when you won’t have any interruptions. Purchase Appropriate Containers: These are some guidelines for those: ● ● ● ●

Mason Jars – Pint or quart-sized Ziploc-type freezer bags Rubbermaid Stackable Glad Containers ● Freezer Safe ● Microwavable ● BPA-Free ● Reusable ● Stackable

Label the Containers: There are some other things you have to consider when freezing your meals. You should always label your container with the date that you put it in the freezer. You also need to double-check that your

bottles, jars, or bags are each sealed tightly. If your containers aren’t airtight, your food will become freezer burnt and need to be trashed. By using meal prep, you will find you can always have a healthy choice for your Mediterranean style eating. Start small with your prepping and see how it goes

Conclusion Thank you for making it through to the end of Mediterranean Diet, let’s hope it was informative provided you with all of the tools you need to achieve your goals, whatever they may be. You have the basic meal plan calculated for seven days, but you will find there is not a lot of hard to find Ingredients included in the simple Mediterranean diet plan. The next step is to understand the Mediterranean food pyramid fully. The basic guidelines for your daily allowances are included: ● 3 Servings: Fruit - Dairy Products ● 6 Servings: Vegetables ● 8 Servings: Non-refined products and cereals (brown rice, whole grain bread, etc.) ● Unlimited: Water, Water, and More Water! Your Weekly Allowance: ● 3 Servings: Eggs - Potatoes - Sweets ● 3-4 Servings: Nuts, Olives, Pulses ● 7-14 tbsp.: Olive oil ● 4 Servings: Legumes & Poultry ● 5-6 Servings: Fish Your Monthly Allowance: ● 4 Servings: Red meat One of the easiest ways to remain on your Mediterranean diet while dining out is to take the edge off of your hunger before you leave home, especially if you are really hungry. Enjoy a high-protein and low-calorie snack such as yogurt to help you feel full, which will help you from overeating. Eliminate

the sugary sweet drinks. Water cannot be stressed enough while you are attempting to drop the pounds since it helps keep you hydrated and steers the hunger away. Avoid Anything Fried: Ask your waiter/waitress for your food to be prepared specifically without any frying. About Appetizers: Remove the temptation and ask the waiter/waitress not to bring a bread-and-butter basket to the table. If you are hungry, you may be tempted to eat more than you should. Avoid fried appetizers. Stick with some steamed fish or shellfish, mixed salads, broth-based soups, or grilled veggies. Share your appetizer, so that you will have a smaller portion. About the Entree: Choose from fish, lean pork (center-cut or tenderloin), and poultry or vegetarian choices. If you are bound for red meat, select the leaner cuts such as flank, sirloin, filet mignon, or a tenderloin. You might also want to consider the beef will have a higher calorie and higher fat count. Ask for substitutes for items including mashed potatoes, macaroni salad, potato salad, coleslaw, or French fries. Instead, choose a side salad, steamed rice, baked potato, or steamed veggies. Use caution with sauces. Avoid sauces with cream, cheese, oil, or butter. Request that the sauces be served in a separate container, so you can add what is allowed. Use your fork to dip the sauce to limit the temptation of over-indulging. Enjoy your meal, and eat slowly. Ask to have the plate removed when you feel full. Eat only half of the portion or share it with a friend. You can always ask for a ‘to-go bag’ and enjoy the leftovers later. It will be an excellent lunch for tomorrow. You can also ask for half of the meal to be held in the kitchen until you are through with your meal. Once again, just remove the temptation! About Dessert: Have a cup of coffee, cappuccino, or some herbal tea with a sugar substitute or no sugar with some skim milk. Order a dessert for

everyone at the table to enjoy. Order some berries or mixed fruit. Savor A Delicious Glass of Wine: Red wine has certain properties that have shown are beneficial for heart health. The cardio-protection provided by red wine is attributed to the antioxidants in the skin of the grapes, which help lower your risk of heart disease by increasing good cholesterol, lowering bad cholesterol, and reducing blood clotting. Even though it is believed that red wine is part of your healthy lifestyle, you must be cautious. The daily recommended intake for women is just (1) 4oz. glass. For men, you can consume (2) 4-oz. glasses. Slow Down: Try eating slower and chewing your food more thoroughly. Put your utensils down between mouthfuls to help slow you down. It will also give you time for satiety to kick in. Finally, if you found this book useful in any way, a review on Amazon is always appreciated!

Index of Recipes For your meal planning convenience, each of the recipes has the calorie counts listed! Chapter 1: Mediterranean Breakfast Dishes ● Baked Ricotta & Pears - 181 ● Chef John’s Poached Egg Special - 182 ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

Egg White Scramble with Cherry Tomatoes & Spinach - 182 Feta - Avocado & Mashed Chickpea Toast - 183 Feta Frittata - 183 Feta & Quinoa Egg Muffins - 184 5-Minute Heirloom Tomato & Cucumber Toast - 184 Fruit Bulgur Breakfast Bowls - 185 Ham & Egg Cups - 185 ‘Huevos’ Rancheros - 186 Marinara Eggs with Parsley - Gluten-Free - 186 Nutty Orange Polenta - 187 Peanut Butter & Banana Greek Yogurt Bowl - 187 Poached Eggs - 188 Portobello Pesto Egg Omelette - Gluten-Free - 188 Prosciutto - Lettuce - Tomato & Avocado Sandwiches - 189 Pumpkin Pancakes - 189 Scrambled Eggs with Roasted Peppers & Goat Cheese - Gluten-Free 190

● Spinach Omelet - 190 ● Yogurt Parfait with Roasted Grapes & Greek - Gluten-Free - 191 ● Zucchini Egg White Frittata - 191

Chapter 2: Mediterranean Lunchtime & Dinner Salad & Side Favorites ● Arugula Salad – 192 ● Athenian Eggplant Salad - 193 ● Barley Salad - 193 ● Cheese Tortellini Salad with Sun-Dried Tomatoes - 194 ● Chickpea Mediterranean Salad Jars - 194 ● Cucumber Salad - 195 ● Feta - Tomato Salad - 195 ● Greek Yogurt Chicken Salad Stuffed Peppers - 196 ● Herb Antipasto Pasta Salad Platter – 197

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Honey Lime Fruit Salad - 198 Insalata Caprese II Salad - 198 Italian Celery & Orange Salad - Gluten-Free - 198 Mediterranean Pasta Salad - 199 Salad In A Sandwich - 199 Shrimp Orzo Salad - Mediterranean -Style - 200 3-Ingredient Mediterranean Salad - 200 Tomato Salad - Grilled Halloumi & Herbs - 201

● Tuna Antipasto Salad - 201 ● Turkish Orange Salad with Mediterranean Dressing - 202 Favorite Side Dishes & Tapas ● Avocado & Tuna Tapas - 202

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Cannellini Bean Lettuce Wraps - 203 Easy Farfalle with Fresh Tomatoes - 203 Fried Rice with Spinach - Peppers & Artichokes - 204 Gigantes (Greek Lima Beans) - 204 Gluten-Free Spanish Rice - 205 Greek Baked Zucchini & Potatoes - Briam - 205 Green Beans & Feta - 206 Kale - Mediterranean-Style -206 Mediterranean Endive Boats - 207 Mediterranean Nachos - 207 Mediterranean Potatoes - 208 Melitzanes Imam/Greek Eggplant Dish - 208 Red Mediterranean Potato Salad - 209 Savory Mediterranean Orzo - 209 Spinach Pie - 210

Chapter 3: Mediterranean Lunchtime & Dinner Soup Favorites ● Ajoblanco (Cold Spanish Almond Soup) - 211 ● Chickpea - Harissa Stew & Eggplant with Millet - 211 ● Creamy Italian White Bean Soup - 212 ● Greek Lentil Soup - 213 ● Pasta Fagioli Soup II - 213 ● Sweet Sausage Marsala - 214 ● Vegetarian Moroccan Harira - 215 Chapter 4: Mediterranean Dinner Poultry Options ● Braised Chicken & Artichoke Hearts - 216 ● Chicken Thighs with Shallots in Red Wine Vinegar - 217 ● Feta Chicken Burgers - 217

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Grecian Chicken & Pasta Skillet - 218 Greek Penne & Chicken - 218 Italian Chicken & Pasta Skillet - 219 Lemon Chicken Skewers - 220 Slow-Cooked Mediterranean Roasted Turkey Breast - 221

Chapter 5: Mediterranean Dinner Seafood & Beef Options ● Baked Salmon with Dill - 221 ● ● ● ● ● ● ● ● ● ● ● ●

Couscous with Pepperoncini & Tuna - 222 Greek Farro Salad - 222 Herb-Crusted Halibut - 223 Marinated Tuna Steak - 223 Mediterranean Flounder - 233 Moroccan Fish - 224 Niçoise-Style Tuna Salad with Olives & White Beans - 225 Pan-Seared Salmon - 225 Pan-Seared Scallops with Pepper & Onions in Anchovy Oil - 226 Salmon with Warm Tomato-Olive Salad - 433 Shrimp & Penne - 226 Tilapia with Avocado & Red Onion - 228

Beef Options: ● Mixed Spice Burgers - 228 Chapter 6: Mediterranean Dinner Pork Options Pork Favorites: ● CJ’s Porchetta - 230 ● Crispy Pork Carnitas - 230 ● Delicious Pork & Orzo - 231

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Greek Honey & Lemon Pork Chops - 231 Marinated Balsamic Pork Loin - Skillet - 232 Mediterranean Pork Chops - 233 Pork Chops Italiano - 233 Roast Pork for Tacos - 234 Slow-Cooked Pernil Pork - 234

Lamb Favorites ● ● ● ● ●

American Gyros - 234 Kofta Kebabs - 235 Lamb Borek - 235 Lamb Chops - 238 Lamb Meatballs & Sauce - 238

Chapter 7: Mediterranean Bread - Flatbread & Pizzas ● Banana Sour Cream Bread - 239 ● Homemade Pita Bread - 240 Meal Choices ● Flatbread Sandwiches - 241 ● Mezze Platter With Toasted Za’atar Pita Bread - 241 ● Mini Chicken Shawarma - 242 Mediterranean Pizza ● ● ● ●

Eggplant Pizza - 242 Mediterranean Whole Wheat Pizza - 243 Spinach & Feta Pita Bake - 244 Watermelon Feta & Balsamic Pizza - 244

Chapter 8: Desserts - Fruity Treats & More ● Avocado - Chocolate Pudding with Hazelnuts & Sea Salt - 245 ● Chilled Dark Chocolate Fruit Kebabs - 245 ● Chocolate Almond Butter Fruit Dip - 246 ● Greek Coconut Cake with Syrup - 246 ● Greek Semolina Cake with Orange Syrup - Revani - 247 ● Greek Strawberry Frozen Yogurt - 248 ● Grilled Angel Food Cake Kebabs - 248 ● ● ● ● ●

Grilled Stone Fruit with Whipped Ricotta - 249 Italian Apple - Olive Oil Cake - 249 Strawberry Ricotta Parfaits - 250 Vanilla Greek Yogurt Affogato - 251 Watermelon Cups - 151

Delicious Anytime Smoothies & Beverage Options ● Blueberry Martini Cordials - 251 Smoothies ● Anti-Inflammatory Blueberry Smoothie - 252 ● Cherry - Pomegranate Smoothie Bow - Gluten-Free & Vegetarian - 252 Other Delicious Snacks ● Almond-Stuffed Dates - 253 ● Date Wraps - 253 ● Pistachio No-Bake Snack Bars - 253 ● Quinoa Granola -257 Dips ● Garlic Garbanzo Bean Spread - 255

● Spicy Sweet Roasted Red Pepper Hummus - 255