Mediterranean Diet Recipes Book For Beginners 1986433463

Table of contents :
Introduction
Benefits of The Mediterranean Diet
The Mediterranean Diet Kick Start Guide
What to Eat
Effectively Changing To a Mediterranean Diet
Mediterranean Diet Meal Plan
Mediterranean Diet Recipes
Breakfast Recipes
Almond Quinoa Breakfast
Egg Pesto Omelette with Mushrooms
Delicious Baked Falafel
Sicilian Bread Salad
Feta Pita Bake with Spinach
Lunch Recipes
Limey Turkey
Egg with Roasted Asparagus Prosciutto
Cinnamon Flavored Aubergine (Turkish Cuisine)
Cheese Veggie Wrap with Basil Pesto
Goat Cheese Fig Skewers
Turkey Milano
Whole Grain Barley Salad
Vegetables Prosciutto Wrapped Turkey
Anchovy Lime Garlic Dressing with Lettuce
Tomato-Raisin Sauce with Sicilian Lime Turkey
Turkey Shish Kebabs
Dinner Recipes
Greek Turkey Stew
Moroccan Turkey
Greek Briam
Costa Brava Turkey
Baked Potatoes (Greek Style)
Spicy Turkey, and Cherry Peppers Stuffed with Sausage
Red Pepper Turkey with Rosemary
Greek Lima Beans (Gigantes)
Eggplant with Turkey
Herbed Tomato Turkey with White Wine
Garbanzo Beans with Spinach
Rice and Pasta Recipes
Spaghetti Squash
Garlic Linguine Pasta
Roasted Vegetable Pasta
White Beans and Tomatoes Sauce with Greek Pasta
Turkey Pasta (Greek)
Delicious Spinach Fried Rice
Cheese Broccoli Cavatelli
Italian Sausage Marsala
Brown Rice Salad with olives
Delicious Farfalle
Salad
Aubergine Salad (Italian)
Garbanzo Beans Salad
Tabbouleh with Lime
Pasta Salad (Greek)
Romaine Lettuce Salad with Tomatoes
Medley Salad
Rosemary Heirloom Tomato Salad
Healthy Bean Salad
Insalata Caprese
Tomato Cucumber Olive Greek Salad
Turkey Quinoa Salad
Avocado Arugula Salad
Seafood
Shrimp Penne Pasta
Spicy Fish
Tomato Sauce with Spanish Cod
Tomato Mussels Pasta
Seared Anchovy with Veggies
Baked Salmon (Greek)
Sicilian Spaghetti with Anchovy
Halibut Fish with Olives and Lime
Feta Tilapia Florentine
Baked Flounder with Tomatoes and Olives Sauce
Tuna Avocado Tapas
Soups
Shrimp Cod Soup
Healthy Vegetable Stew
Easy Eggplant Squash Stew
Delicious White Bean Italian Soup
Spinach Pasta Faggioli
Lentil Fakes Soup (Greek)
Side Dishes
Spicy Red Pepper Hummus
Cheese Tomato Pesto
Greek Lime Tzaztziki
Steamed Kale with Lime

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Mediterranean Diet Recipes Book For Beginners Easy & Delicious Recipes To Lose Weight, Live Healthy and Enjoy Life (A Mediterranean Diet Cookbook)

Olivia Deangelo

Copyright © 2018 Olivia Deangelo All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. Limit of Liability/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.

Content Introduction Benefits of The Mediterranean Diet The Mediterranean Diet Kick Start Guide What to Eat Effectively Changing To a Mediterranean Diet Mediterranean Diet Meal Plan Mediterranean Diet Recipes Breakfast Recipes Almond Quinoa Breakfast Egg Pesto Omelette with Mushrooms Delicious Baked Falafel Sicilian Bread Salad Feta Pita Bake with Spinach Lunch Recipes Limey Turkey Egg with Roasted Asparagus Prosciutto Cinnamon Flavored Aubergine (Turkish Cuisine) Cheese Veggie Wrap with Basil Pesto Goat Cheese Fig Skewers Turkey Milano Whole Grain Barley Salad Vegetables Prosciutto Wrapped Turkey Anchovy Lime Garlic Dressing with Lettuce Tomato-Raisin Sauce with Sicilian Lime Turkey Turkey Shish Kebabs Dinner Recipes Greek Turkey Stew Moroccan Turkey Greek Briam

Costa Brava Turkey Baked Potatoes (Greek Style) Spicy Turkey, and Cherry Peppers Stuffed with Sausage Red Pepper Turkey with Rosemary Greek Lima Beans (Gigantes) Eggplant with Turkey Herbed Tomato Turkey with White Wine Garbanzo Beans with Spinach Rice and Pasta Recipes Spaghetti Squash Garlic Linguine Pasta Roasted Vegetable Pasta White Beans and Tomatoes Sauce with Greek Pasta Turkey Pasta (Greek) Delicious Spinach Fried Rice Cheese Broccoli Cavatelli Italian Sausage Marsala Brown Rice Salad with olives Delicious Farfalle Salad Aubergine Salad (Italian) Garbanzo Beans Salad Tabbouleh with Lime Pasta Salad (Greek) Romaine Lettuce Salad with Tomatoes Medley Salad Rosemary Heirloom Tomato Salad Healthy Bean Salad Insalata Caprese Tomato Cucumber Olive Greek Salad

Turkey Quinoa Salad Avocado Arugula Salad Seafood Shrimp Penne Pasta Spicy Fish Tomato Sauce with Spanish Cod Tomato Mussels Pasta Seared Anchovy with Veggies Baked Salmon (Greek) Sicilian Spaghetti with Anchovy Halibut Fish with Olives and Lime Feta Tilapia Florentine Baked Flounder with Tomatoes and Olives Sauce Tuna Avocado Tapas Soups Shrimp Cod Soup Healthy Vegetable Stew Easy Eggplant Squash Stew Delicious White Bean Italian Soup Spinach Pasta Faggioli Lentil Fakes Soup (Greek) Side Dishes Spicy Red Pepper Hummus Cheese Tomato Pesto Greek Lime Tzaztziki Steamed Kale with Lime

Introduction The typical diet is filled with highly processed meats and foods, refined oils and saturated fat, which are underlying causes of several medical conditions such as cardiovascular diseases, cancer, diabetes and obesity. The Mediterranean diet is one of those few diets that are known to be free of highly processed foods and meats, free of processed oils and low in transfat. Research shows a connection between the diet and many medical miracles such as prevention of diabetes, having a healthy heart and protection from certain diseases like stroke. The Mediterranean diet is a healthy model diet that ensures that food comes from a variety of healthy and natural sources and the diet is mostly founded on the eating tradition of southern European countries. The Mediterranean diet pulls together regular food types and healthy habits from the customs and cultures of different Mediterranean provinces which includes Italy, Portugal, southern France, Spain, Greece and Crete. A number of these healthy Mediterranean habits include daily physical activity, sharing meals with others and eating whole and fresh foods. Jointly, this healthy habits and foods form the basis of the Mediterranean diet and tend to have a weighty and positive outcome on your mental health, mood and general wellbeing. The Mediterranean diet places emphasis on hearty grains, vegetables, fruits, beans, poultry, fish and seafood, lean meats, olive oil, plant foods and natural sources. Changing from the typical diet can be sometimes overwhelming, particularly if you are trying to eliminate processed and junk foods. The good

news is the Mediterranean diet is very cost effective and economical in addition to being a satisfying and healthy way to eat.

Benefits of The Mediterranean Diet The typical Mediterranean diet consists of large amounts of vegetables, fresh fruits, seeds and nuts, fish and other seafood and olive oil with other physical activity which will reduce your susceptibility to physical and mental health conditions such as; Parkinson’s disease - The Mediterranean diet contains high levels of antioxidants which prevents your cells from experiencing oxidative stress which is a damaging process which leaves your body susceptible to Parkinson's disease. Dementia or Alzheimer's disease - Studies show that the Mediterranean diet improves the health of your blood vessels, lowers high blood sugar and improves your cholesterol levels, thereby reducing your susceptibility to dementia or Alzheimer's disease. Muscle Weakness - The Mediterranean diet is a highly nutritious diet that can reduce the risk of frailty and increasing muscle weakness by approximately 70%. Strokes and Heart Disease - Alcohol, hard liquor, red meat and processed foods are factors that can lead to strokes and heart disease. The Mediterranean diet helps to prevent strokes and heartdisease by cutting down on these causative factors.

Weight Gain and Type 2 Diabetes - A slow digesting diet such as the Mediterranean diet which is also rich in fibers prevents huge spikes in blood sugar and excess weight. Untimely Death - Research shows that even at an old ripe age, no one dies natural causes. Every death is linked to a disease, such as heart attacks. The Mediterranean diet reduces the risk of cancer, diabetes and heart disease, which in turn reduces you risk of untimely death by twenty percent at any age.

The Mediterranean Diet Kick Start Guide The Mediterranean diet is a nutrient filled diet that is low in sugar, high in mineral and vitamin content (such as vitamin B 12), high in dietary fiber and filled with healthy monounsaturated fats. There is a variety of healthy food options to choose from on the Mediterranean diet that will guarantee good health and better life.

What to Eat If changing to the Mediterranean diet seems to be slightly daunting, here is a guide to help you get started on a healthy and profitable eating journey to maximum health. Vegetables and Fruits Make vegetables and fruits the staple of the diet. Eat high amounts of vegetables and fruits such as onions, cucumbers, carrots, spinach, broccoli, kale, tomatoes, melons, strawberries, grapes, dates, figs, bananas and apples. Fresh fruits should also be a main part of the diet. Eat fresh fruits for your desserts and limit your intake of high-sugar and sweet foods. Whole Grains, Seeds, Nuts, Beans & Legumes These foods should also be a part of your daily Mediterranean diet, such as high amounts of cashews, sunflower seeds, walnuts, almonds, and whole grains like brown rice, corn, buckwheat, barley, oats and whole wheat.

Dietary and Healthy Fats Avocado oil, avocados, sunflower seeds, nuts and olives are dietary fat sources on the Mediterranean diet, with olive oil as the major source of dietary fat. Cook your food with avocado oil or olive oil instead of margarine or butter. Proteins Eat restrained amounts of poultry, fish and seafood such as oysters, sardines, salmon, turkey, duck and chicken. Eat limited amounts of red meats; make sure you eat less than 3 ounces of red meat or chicken every week and focus on lean proteins. Sardines, sablefish (black cod), herring, salmon and tuna are rich sources of Omega-3 fatty acids, and clams, oysters and mussels are good for the heart and brain. Dairy Eat dairy foods in moderation, which includes, Greek or plain yogurt and cheese. The USDA advises that you should reduce your saturated fat intake to no more than 10% of your daily calories. Eggs Eggs can be eaten on the Mediterranean diet, eggs such as duck, quail and chicken eggs.

Effectively Changing To a Mediterranean Diet An important part of the Mediterranean diet pyramid is to eat with others, giving out nutritious and healthy meals - these with other lifestyle changes like daily physical activities will jointly enforce the needed change. For the best result on the Mediterranean diet, it is important to do away with sweetened and carbonated drinks and only take a glass of wine with much water on a daily basis. Season your food with spices and herbs instead of sugar, fat and salt. As much as achievable, get unprocessed and fresh foods. Breakfast Breakfast is an important meal of the day, it should always be eaten, making sure you are full for hours. Start your day with foods that are rich in fiber such as whole grains and fruits. Vegetarian Meals You can pick a night in a week to go without meats or pick a full day to build your food around vegetables, whole grains and beans. As you become acquainted with the Mediterranean diet, you can gradually increase it to 2 nights in a week or 2 full days.

Mediterranean Diet Meal Plan Here is a one day meal plan on the Mediterranean diet Breakfast Nuts, Fruits and Oatmeal

Lunch Salmon stuffed with feta and spinach Snack Carrots, cucumber or kale with tzaztziki or hummus dip Dinner Tomato salad, chickpea and mozzarella Snack Fruits with Greek or plain yogurt

Mediterranean Diet Recipes

Breakfast Recipes

Almond Quinoa Breakfast

Prep Time: 10 minutes Cook Time: 15 minutes Serves: 4 servings Ingredients

1 tsp ground cinnamon 1/4 cup raw almonds, chopped 2 cups milk 1 cup quinoa 1 tsp vanilla extract 1 tsp sea salt 2 (pitted, finely chopped) dried dates 2 tbsps honey 5 (finely chopped) apricots, dried Instructions 1. Place skillet over med-heat and add the almonds. 2. Toast almonds for 3-5 minutes until golden and let sit. 3. Add quinoa and cinnamon into a saucepan over med-heat. 4. Cook quinoa mixture until warmed through. 5. Stir sea salt and milk into the saucepan until evenly distributed. 6. Bring quinoa mixture to boiling and lower heat to low heat. 7. Place lid over saucepan and simmer quinoa mixture for 15 minutes. 8. Add 1/8 cup almonds, apricots, dates, honey and vanilla into the saucepan and stir until incorporated. 9. Serve topped with the remaining almonds.

Egg Pesto Omelette with Mushrooms Prep Time: 10 minutes Cook Time: 15 minutes Serves: 1 serving Ingredients 1 (sliced) portobello mushroom cap 1 tsp avocado oil

4 egg whites 1/4 cup red onion, chopped Salt and ground black pepper, as needed 1 tsp water 1 tsp prepared pesto 1/4 cup reduced-fat mozzarella cheese, shredded Instructions 1. Add avocado oil into a skillet over med-heat. 2. Add red onion and mushroom cap slices into the skillet and cook for 3-5 minutes, until tender. 3. Add water and egg whites into a bowl and whisk until combined. 4. Pour egg mixture over red onion mixture. 5. Sprinkle pepper and salt over egg mixture. 6. Stir cook omelette for about 5 minutes, until the egg whites are no longer runny. 7. Top omelette with pesto and sprinkle with mozzarella cheese. 8. Fold omelette in half and cook for 2-3 minutes more until the cheese is melted.

Delicious Baked Falafel Prep Time: 20 minutes Cook Time: 20 minutes Serves: 2 servings Ingredients 1 (15 oz.) can {rinsed & drained} garbanzo beans 1/4 cup onion, chopped 3 minced garlic cloves 1/4 cup fresh parsley, chopped

1/4 tsp ground coriander 1 tsp ground cumin 1/4 tsp baking soda 1/4 tsp salt 1 (beaten) egg 1 tbsp flour, all-purpose 2 tsps avocado oil Instructions 1. Place chopped onion in cheese cloth and wrap until covered. 2. Wring cloth until the onion's moisture squeezed out. 3. Let onions sit until needed. 4. Add baking soda, salt, coriander, cumin, garlic, parsley and garbanzo beans into a food processor. 5. Process mixture until a rough consistency is reached. 6. Add onion and the pureed garbanzo mixture into a bowl and mix until combined. 7. Add the eggs and flour into the onion mixture and stir until combined. 8. Mold flour into 4 big patties and set aside for 15 minutes. 9. Heat up oven to 400ºF. 10. Add avocado oil into a big heat-proof skillet over med-high heat. 11. Add patties into the hot oil and cook for about 3 minutes on each side until golden brown. 12. Place the skillet and the browned patties into the preheated oven. 13. Bake for about 10 minutes until patties are heated through.

Sicilian Bread Salad

Prep Time: 40 minutes Cook Time: 12 minutes Serves: 10 servings Ingredients 3 tbsps garlic infused avocado oil 8 oz. (cut into 1" cubes) white bread, country style 1 (15 oz.) can {rinsed & drained} garbanzo beans 1/2 tsp coarse salt 1/3 cup green bell pepper, chopped 2 cups {halved} yellow or red teardrop tomatoes 1 (cut into 3/4" slices) small red onion 1/3 cup red bell pepper, chopped

1/3 cup basil pesto 10 (pitted & halved) kalamata olives 1 tbsp fresh rosemary, minced 1/4 cup brown rice vinegar 4 oz. goat cheese, crumbled 1/4 tsp black pepper 1/4 cup pine nuts, toasted 1 red or green leaf lettuce head Instructions 1. Heat up oven to 350ºF. 2. Add avocado oil and bread cubes into a bowl and toss until wholly coated. 3. Sprinkle salt over bread cubes and toss one more time. 4. Transfer bread cubes onto a baking sheet and spread evenly. 5. Place baking sheet into the prepared oven and bake for about 12 minutes until golden brown. 6. Take out toasted bread cubes and let sit until wholly cooled. 7. Add kalamata olives, onion, pepper, tomatoes and garbanzo beans into a big bowl and toss until combined. 8. Add pepper, rosemary, brown rice vinegar and pesto into another bowl and whisk until combined. 9. Add pesto mixture into the kalamata olives, toss until combined and let sit for 30-60 minutes at room temperature. 10. Add goat cheese and the bread cubes into the olives mixture and toss until combined. 11. Prepare few lettuce leaves lined serving platter. 12. Shred the reserved lettuce and mound the shredded lettuce in the platter's middle. 13. Scoop the bread mixture over platter, topped with the toasted pine nuts.

Feta Pita Bake with Spinach Prep Time: 10 minutes Cook Time: 12 minutes Serves: 6 servings Ingredients 6 (6") pita breads, whole wheat 1 (6 oz.) tub tomato pesto, sun-dried 1 (rinsed & chopped) spinach bunch 2 chopped roma (plum) tomatoes 1/2 cup feta cheese, crumbled 4 sliced fresh mushrooms 3 tbsps avocado oil 2 tbsps Parmesan cheese, grated Ground black pepper, as needed Instructions 1. Heat up oven to 350ºF. 2. Spread sun-dried tomato pesto over each pita bread on one side until evenly covered. 3. Place pita bread onto a baking sheet with the pesto side up. 4. Add Parmesan cheese, feta cheese, spinach mushrooms and tomatoes on each pita bread. 5. Drizzle avocado oil over toppings and pita breads and season with pepper. 6. Transfer baking sheet into the preheated oven and bake for about 12 minutes until the pita breads are crisp. 8. Cut each pita bread into quarters.

Lunch Recipes

Limey Turkey

Prep Time: 30 minutes Cook Time: 60 minutes Serves: 4 servings Ingredients 2 tbsps fresh lime juice 1/4 cup avocado oil 4 pressed large garlic cloves 2 tbsps fresh lime zest

3/4 tsp salt 1 tbsp oregano, dried 4 turkey breast halves, skinless, boneless 1/2 tsp black pepper, coarsely ground 1 (cut into 1" wide strips) red bell pepper 8 (halved) baby red potatoes 1 (sliced thin) lime 1 (cut into 1" wedges) red onion Instructions 1. Heat up oven to 400ºF. 2. Add black pepper, salt, oregano, garlic, lime zest, lime juice and avocado oil into a bowl and combine. 3. Lay turkey breasts into a 9-by-13" baking dish and cover turkey wholly with black pepper mixture. 4. Add lime slices, red onion, red bell pepper strips and potatoes into a bowl and top with the remaining black pepper mixture. 5. Toss the sliced lime mixture until combined. 6. Place lime slices and veggies into the baking dish around the turkey breast. 7. Transfer baking dish into the preheated oven and bake for 30 minutes. 8. Brush veggies and the turkey with thepan drippings and keep baking for about 30 minutes, until an inserted meat thermometer reads 160ºF, the juices run clear and the turkey is browned. 9. Serve and enjoy.

Egg with Roasted Asparagus Prosciutto

Prep Time: 15 minutes Cook Time: 25 minutes Serves: 4 servings Ingredients 2 tbsp (divided) avocado oil 1 bunch (trimmed) fresh asparagus 1 pinch ground black pepper Ground black pepper 2 oz. prosciutto, minced 1 pinch salt 1 tsp white vinegar, distilled 1/2 (zested & juiced) lime 4 eggs, lightly beaten Instructions 1. Heat up oven to 425ºF. 2. Lay asparagus into a baking dish, drizzled with 1 tbsp avocado oil. 3. Add 1 tbsp avocado oil into a skillet over med-low heat. 4. Add the prosciutto into the hot oil and stir cook for 3-4 minutes until rendered and golden. 5. Sprinkle the oil and prosciutto into the baking dish over asparagus. 6. Season asparagus mixture with black pepper and toss until combined. 7. Transfer baking dish into the preheated oven and bake for 10 minutes. 8. Toss asparagus mixture and bake for 5 more minutes until firm yet tender. 9. Add 2-3" of water into a big saucepan over high heat. 10. Bring water to boiling and lower heat to med-low. 11. Add salt and vinegar into the water. 12. Slip the lightly beaten eggs into water mixture. 13. Boil eggs for 4-6 minutes, until yolks are solid but not hard and egg whites are firm.

14. Using a slotted spoon, take out eggs and dab on a kitchen towel and place on a warm plate. 15. Dribble lime juice over asparagus and place asparagus on serving plates. 16. Add pinch lime zest and poached egg. 17. Sprinkle black pepper over roasted asparagus. 18. Serve and enjoy.

Cinnamon Flavored Aubergine (Turkish Cuisine) Prep Time: 30 minutes Cook Time: 45 minutes Serves: 2 servings Ingredients 1 (14.5 oz.) can {drained} tomatoes, diced 1 eggplant 1 chopped medium onion 1 tbsp tomato paste 1 tsp ground cinnamon 1 tbsp garlic, minced Salt and pepper, as needed 3 tbsps avocado oil Instructions 1. Heat up oven to 350ºF. 2. Cut eggplants into halves, scoop halves until a 1" centimeter shell is formed and keep the scooped eggplant flesh aside until needed.

3. Transfer eggplant shells to a baking tray and dribble with a small quantity of avocado oil. 4. Transfer baking tray into the preheated oven and bake until tender, for about 30 minutes. 5. In the meantime, chop the reserved eggplant flesh into small pieces. 6. Add 2 tbsps avocado oil into a big skillet over med-heat. 7. Add garlic and onion into the hot oil and stir cook for some minutes. 8. Add the chopped eggplant flesh into the skillet and stir cook until softened. 9. Add tomato paste and the tomatoes into the skillet and stir until evenly distributed and blended. 10. Simmer tomato mixture over low heat until the eggplant shells are well cooked. 11. Take baked shells out of the oven and scoop the eggplant tomato mixture into each shell. 12. Sprinkle each shell with a little cinnamon and place back into the oven. 13. Bake for about 30 minutes more.

Cheese Veggie Wrap with Basil Pesto

Prep Time: 25 minutes Cook Time: 10 minutes Serves: 4 servings Ingredients 1 sliced zucchini 1 sliced red onion 1/4 lb. sliced fresh mushrooms 1 sliced eggplant 1 tbsp avocado oil 1 sliced red bell pepper 4 whole grain tortillas Salt and ground black pepper, as needed

1/4 cup basil pesto 1/4 cup goat cheese 1 sliced large avocado Instructions 1. Add bell pepper, mushrooms, eggplant, zucchini and onions into a well lidded big bowl. 2. Drizzle avocado oil over the bell pepper mixture and sprinkle pepper and salt. 3. Place lid over bowl and shake until combined and wholly coated. 4. Place a skillet over med-heat. 5. Lay seasoned veggies over hot pan and stir cook for about 10 minutes until softened. 6. Spread 1 tbsp pesto and 1 tbsp goat cheese over each tortilla. 7. Lay avocado slices over tortillas, topped with the vegetable mixture. 8. Fold and tightly roll the tortillas bottom. 9. Serve wraps and enjoy.

Goat Cheese Fig Skewers Prep Time: 15 minutes Cook Time: 3 minutes Serves: 4 servings Ingredients 1/2 cup softened goat cheese 8 fresh figs 1/2 cup honey skewers 8 drained & rinsed grape leaves

Instructions 1. Heat up grill to med-heat. 2. Cut a small slit in each fig bottom. TIP: Slit should be big enough to grip the tip of a pastry bag. 3. In a plain tipped pastry bag, add the goat cheese. 4. Squeeze a little quantity of cheese into each fig bottom until figs are plump. 5. Using a grape leaf, wrap each of the figs. 6. Thread 2-3 figs on each skewer. 7. Grease a grill grate lightly and lay fig skewers over grill. 8. Grill at med-heat, for 2-3 minutes, flipping once. 9. Drizzle honey over fig skewers, serve and enjoy.

Turkey Milano Prep Time: 20 minutes Cook Time: 30 minutes Serves: 4 servings Ingredients 1 tbsp avocado oil 4 turkey breast halves, skinless, boneless 1 tsp Italian-style seasoning 2 crushed garlic cloves Salt and pepper, as needed 1 tsp red pepper flakes, crushed 1 (9 oz.) frozen green beans package 1 (28 oz.) can drained stewed tomatoes

Instructions 1. Add avocado oil into a big skillet over med-high heat. 2. Lay turkey into the hot oil and sprinkle with pepper, salt, hot pepper flakes, seasoning and garlic. 3. Saute turkey mixture for 5 minutes. 4. Add tomatoes into the turkey mixture and cook for 5 more minutes. 5. Add beans into the mixture and stir until combined. 6. Place lid over skillet and lower heat to med-low. 7. Simmer turkey mixture for about 15-20 minutes.

Whole Grain Barley Salad Prep Time: 15 minutes Cook Time: 30 minutes Serves: 6 servings Ingredients 2 1/2 cups water 1 cup barley 2 garlic cloves 7 sun-dried tomatoes 1 tbsp brown rice vinegar 2 tbsps avocado oil 1 (4 oz.) can black olives, chopped 1/2 cup cilantro, finely chopped 2 tbsps avocado oil Instructions 1. Add water and barley into a saucepan over med-high heat. 2. Bring to boiling and lower heat to med-low. 3. Place lid over saucepan and simmer for about 30 minutes until the barley is softened but slightly firm in the middle. 4. Drain water, transfer barley into a bowl and let sit until cooled to room temperature. 5. Add brown rice vinegar, 2 tbsps avocado oil, garlic and sun dried tomatoes into a high speed electric blender. 6. Blend mixture until a smooth consistency is reached. 7. Pour tomato mixture puree over the cooled barley. 8. Fold in the remaining avocado oil, olives and cilantro into the barley mixture. 9. Place lid over bowl and transfer into a refrigerator until chilled. 10. Stir barley salad, serve and enjoy.

Vegetables Prosciutto Wrapped Turkey Prep Time: 25 minutes Cook Time: 45 minutes Serves: 2 servings Ingredients 1 (halved lengthways and cut 1" slices) zucchini 1/2 lb. (cut in 1/2) baby red potatoes 2 (cut into 1" pieces) red bell peppers 1 (cut into 1/2" thin wedges) red onion 2 tbsps garlic, minced 12 cherry tomatoes 1/4 tsp red pepper flakes, crushed 1/2 tsp dried thyme leaves 2 tbsps avocado oil Salt and freshly ground pepper, as needed 4 (1/2 oz.) slices prosciutto di Parma, sliced thin 2 (5 oz.) turkey breast halves, skinless, boneless Instructions 1. Heat up oven to 400ºF. 2. Add tomatoes, bell peppers, onion, zucchini and potatoes into a big bowl and stir until combined. 3. Add red pepper flakes, thyme and garlic into the tomato mixture and toss. 4. Sprinkle pepper and salt over veggies and toss. 5. Pour avocado oil over the veggie mixture and toss until combined.

6. Add veggie mixture into a glass baking dish, transfer into the prepared oven and roast for 15 minutes until softened. 7. Sprinkle pepper and salt over turkey. 8. Using 2 prosciutto slices, wrap each turkey breast half and secure with toothpicks. 9. Place prosciutto wrapped turkey breast halves over vegetables and bake for about 30 minutes, until the turkey becomes firm and is no longer pink inside. 10. Take out the turkey and let sit for 5 minutes until cooled. 11. Share the roasted veggies into platters. 12. Get rid of the toothpicks and slice each turkey breast half into 5 crosswise slices. 13. Lay turkey meat slices over veggies, serve and enjoy.

Anchovy Lime Garlic Dressing with Lettuce

Prep Time: 10 minutes Cook Time: 0 minutes Serves: 6 servings Ingredients 2 (rinsed & pat dried) anchovy fillets 1 minced garlic clove 1/4 cup avocado oil 2 tsps fresh lime juice 1/4 lbs. Parmesan cheese 1 romaine lettuce head (leaves separated) Salt and pepper, as needed

Instructions 1. Cut the separated lettuce leaves diagonally into 1/2" wide pieces. 2. Wash lettuce slices thoroughly and spin dry. 3. Shave parmesan cheese into 1/3 cup of curls using a vegetable peeler. 4. Add lime juice, anchovies and garlic into high speed electric blender and puree until combined. 5. While blending, slowly add avocado oil into the blending anchovy lime garlic dressing until the dressing emulsifies. 6. Sprinkle pepper and salt over dressing. 7. Add 1/4 cup parmesan curls, romaine lettuce slices and the dressing into a bowl and toss until combined. 8. Sprinkle pepper and salt over the salad. 9. Share into serving platters and top with the reserved parmesan cheese.

Tomato-Raisin Sauce with Sicilian Lime Turkey Prep Time: 30 minutes Cook Time: 45 minutes Serves: 4 servings Ingredients 3 tbsps avocado oil 3/4 cup golden raisins 1 tbsp garlic, minced 1 (halved & sliced thin) medium onion 2 tbsps black olives, chopped 2 tbsps pine nuts 1/4 tsp oregano, dried 2 bay leaves 1 (15 oz.) can {drained} diced tomatoes 1/4 tsp cayenne pepper 1 tbsp brown rice vinegar Salt and pepper, as needed 2 tbsps fresh basil, julienned 1 tsp white sugar 1 tbsp avocado oil 1 (16 oz.) angel-hair pasta package 1 (zested & juiced) lemon 4 (6 oz.) turkey breast halves, skinless, boneless 4 fresh basil sprigs 1/4 cup Parmesan cheese, shaved Instructions 1. Pour warm water into a bowl, add raisins into bowl and let sit for about 10 minutes until raisins are plump. 2. Drain water and let sit until needed.

3. Add 3 tbsps avocado oil into a saucepan over med-high heat. 4. Add olives, pine nuts, garlic and onion into the hot oil in the saucepan and stir until evenly distributed. 5. Sprinkle cayenne, oregano and bay leaves over mixture. 6. Cook olives mixture for about 5 minutes, until the onions turn golden and are tenderized. 7. Add tomatoes into the saucepan and stir until evenly distributed. 8. Sprinkle pepper and salt over mixture and cook for 5 minutes. 9. Add sugar, brown rice vinegar and raisins into the pot and stir cook for 5 more minutes until thickened, stirring every now and then. 10. Get rid of the bay leaves, add the basil into the saucepan and stir until incorporated. 11. Place lid over saucepan to retain heat. 12. Add water and salt into a big pot over med-heat. 13. Bring to boiling and add the pasta. 14. Cook pasta until al-dente, for 8-10 minutes. 15. Drain water and let pasta sit until needed. 16. In the meantime, add 1 tbsp avocado oil into a skillet over med-heat. 17. Add lime juice and turkey meat into a bowl and toss until wholly covered. 18. Lay lime coated turkey into the hot oil in the skillet and cook for about 15 minutes, until the juices run clear and the turkey is golden brown. 19. Place cooked turkey on a plate and let sit for 5 minutes until cooled. 20. Thinly slice the turkey breasts against the grain. 21. Share pasta into shallow serving bowls, topped with thin turkey slices. 22. Scoop tomato sauce over pasta mixture, garnished with a basil sprig, Parmesan cheese and lime zest. 23. Serve and enjoy.

Turkey Shish Kebabs

Prep Time: 20 minutes Cook Time: 10 minutes Serves: 4 servings Ingredients 1/4 cup lime juice 1/4 cup avocado oil 2 minced garlic cloves 1/4 cup white vinegar 1 tsp oregano, dried 1 tsp ground cumin 1/4 tsp salt 1/2 tsp thyme, dried Black pepper 1/4 tsp ground 6 bamboo skewers 2 lbs. (cut into 1 1/2" pieces) turkey breast, skinless, boneless 1 (quartered & separated into pieces) large onion 2 (cut into 1" pieces) large red bell peppers 12 fresh mushrooms 12 cherry tomatoes Instructions 1. Add black pepper, salt, thyme, oregano, cumin, garlic, vinegar, lime juice and avocado oil into a big glass bowl and whisk until combined. 2. Add turkey pieces into the bowl and toss until wholly covered.

3. Place plastic wrap over bowl until well covered and refrigerate for 2 hours or more until marinated. 4. Place bamboo skewers in a bowl of water and let sit for about 30 minutes until soaked. 5. Heat up an outdoor grill to med-high heat and light grease grate with oil. 6. Discard marinade and shake off surplus marinade from the turkey pieces. 7. Thread mushrooms, cherry tomatoes, onion, bell peppers and chicken pieces alternately on presoaked bamboo skewers. 8. Place over preheated grill, cook for about 10 minutes, until turkey is evenly browned no longer pink in the middle. TIP: Turn skewers every now and then. 9. Serve and enjoy.

Dinner Recipes

Greek Turkey Stew

Prep Time: 15 minutes Cook Time: 1 hour 15 minutes Serves: 8 servings Ingredients 1 cup avocado oil 10 (peeled) small shallots 1 (4 lbs.) {cut into pieces} whole turkey 2 tsps vegetable oil

1/2 cup red wine 2 finely chopped garlic cloves 2 tbsps fresh parsley, chopped 1 cup tomato sauce 1 pinch dried oregano Salt and ground black pepper, as needed 1 1/2 cups chicken stock 2 bay leaves Instructions 1. Add water and salt into a big pot over med-heat. 2. Bring to boiling and add the shallots. 3. Cook without covering until just softened, for 3 minutes. 4. Drain shallots using a colander and place under cold running water for some minutes, to stop the cooking process. 5. Drain the completely cooled shallots and let sit until needed. 6. Add avocado oil and vegetable oil into a big pot over med-heat. 7. Heat oil mixture until bubbly and hot. 8. Add turkey pieces and the whole blanched shallots into the hot oil in the pot. 9. Cook turkey mixture for about 15 minutes until the shallots are translucent and tender, and the turkey pieces are no long pink at the center. 10. Add chopped garlic into the pot, stir until combined and cook for 3 more minutes until the garlic is just golden. 11. Add bay leaves, oregano, pepper, salt, parsley, tomato sauce and red wine into the pot and stir until evenly distributed. 12. Add chicken stock over the turkey mixture until covered and stir mixture until combined. 13. Place lid over pot and simmer mixture over med-low gear until the turkey and shallots become softened. 14. Serve and enjoy.

Moroccan Turkey

Prep Time: 20 minutes Cook Time: 5 hours 15 minutes Serves: 6 servings Ingredients 4 chopped garlic cloves 1 lb. (cut into 2" pieces) turkey breast halves, skinless, boneless 1 (28 oz.) can tomatoes, diced 1 chopped large onion 1 (15 oz.) can {drained} garbanzo beans 3 (peeled, pitted & sliced) fresh peaches 2 tsps ground cumin 1 cup dried apricots, chopped 1 tsp cinnamon 1 tsp ground ginger 1/2 tsp cayenne pepper 1/2 tsp ground coriander 1 tbsp cornstarch 2 cups chicken broth 3 tbsps fresh cilantro, chopped 1 tbsp water 1/3 cup toasted almonds, slivered Instructions 1. Add turkey into a slow cooker pot.

2. Add cayenne pepper, coriander, cinnamon, ginger, cumin, dried apricots, garbanzo beans, peaches, tomatoes, onion and garlic over the turkey meat. 3. Add chicken broth into the slow cooker pot. 4. Place lid over slow cooker and cook for 5 hours on low. 5. Take off the turkey and place in a lidded shallow bowl to retain heat. 6. Add 1 tbsp water and cornstarch into a small bowl and combine to make cornstarch slurry. 7. Pour cornstarch slurry into the cooking juices in the slow cooker. 8. Cook sauce for 15 minutes on high until thickened. 9. Stir in the turkey and cook until warmed. 10. Serve turkey and sauce topped with almonds and fresh cilantro.

Greek Briam

Prep Time: 30 minutes Cook Time: 1 hour 30 minutes Serves: 4 servings Ingredients 4 (sliced thin) large zucchini 2 lbs. (peeled & sliced thin) potatoes 6 (pureed) ripe tomatoes 4 (sliced thin) small red onions 2 tbsps fresh parsley, chopped 1/2 cup avocado oil Sea salt and freshly ground black pepper, as needed (if desired) Instructions

1. Heat up oven to 400ºF. 2. Lay red onion, zucchini and potatoes onto a large baking dish. 3. Add parsley, avocado oil and pureed tomatoes over the vegetables in the baking dish. 4. Sprinkle freshly ground black pepper and salt over mixture. 5. Toss mixture until veggies are wholly covered. 6. Transfer baking dish into the prepared oven and bake for about 1 hour 30 minutes until moisture is absorbed and the veggies are softened. TIP: While cooking, stir vegetables after 1 hour. 7. Take out the baking sheet and let sit until cooled. 8. Serve and enjoy.

Costa Brava Turkey Prep Time: 10 minutes Cook Time: 40 minutes Serves: 10 servings Ingredients 10 turkey breast halves, boneless, skinless 1 (20 oz.) can pineapple chunks 1 tsp ground cumin 1 tbsp avocado oil 2 minced garlic cloves 1 tsp ground cinnamon 1 (14.5 oz.) can stewed tomatoes 1 (quartered) onions 1/2 cup salsa

2 cups black olives 2 tbsps water 2 tbsps cornstarch Salt, as needed 1 (sliced thin) red bell pepper Instructions 1. Drain pineapple juice and reserve juice. 2. Sprinkle salt over pineapple. 3. Add avocado oil into a big frying pan over med-heat, and add the turkey meat. 4. Cook turkey until browned. 5. Add cinnamon and cumin into a small bowl and combine. 6. Sprinkle cinnamon mixture over turkey. 7. Add salsa, olives, tomatoes and the pineapple juice into the pan. 8. Place lid over pan and simmer for 25 minutes. 9. Add water and cornstarch into another bowl and combine. 10. Stir cornstarch slurry into the cooking juices in the pan until combined 11. Add bell pepper into the pan and simmer until thickened and sauce is brought to a boil. 12. Add the pineapple chunk into the turkey mixture and cook until warmed through.

Baked Potatoes (Greek Style) Prep Time: 15 minutes Cook Time: 2 hours

Serves: 4 servings Ingredients 1 1/2 cups water 2 chicken bouillon cubes 1/3 cup avocado oil 1/4 cup fresh lime juice 2 finely chopped garlic cloves 1 tsp rosemary, dried 1 tsp thyme, dried Ground black pepper, as needed 6 (peeled & quartered) potatoes Instructions 1. Heat up oven to 350ºF. 2. Add pepper, bouillon cubes, rosemary, thyme, lime juice, garlic, water and avocado oil into a small bowl and mix. 3. Place potatoes onto a fairly big baking dish and spread until evenly arranged. 4. Pour pepper olive oil mixture over the potatoes. 5. Place foil over potatoes and transfer into the preheated oven. 6. Bake mixture until tender and firm, for 1 hour 30 minutes to 2 hours, turning every now and then to ensure even cooking. 7. Serve desired protein.

Spicy Turkey, and Cherry Peppers Stuffed with Sausage

Prep Time: 30 minutes Cook Time: 1 hour 20 minutes Serves: 6 servings Ingredients 1 tbsp ground black pepper 6 (4 oz.) turkey thighs, bone-in skin-on 1 tsp salt 2 tsps cumin, ground 6 oz. fresh Italian sausage 18 cherry peppers in brine 1 sliced onion

2 tbsps avocado oil 4 crushed garlic cloves 1 pinch salt 1/2 tsp red pepper flakes, crushed 1 tbsp herbes de Provence 2 cups chicken stock 1 cup sliced pepperoncini peppers, with liquid 1/2 cup kalamata olives, pitted 1 (14 oz.) can {drained & chopped} artichoke hearts 1 tbsp fresh oregano, chopped 1 tbsp fresh basil, chopped 1 tbsp fresh marjoram, chopped Instructions 1. Heat up oven to 350ºF. 2. Add 1 tsp salt, cumin and black pepper and mix. 3. Season turkey thighs with black pepper mixture and let sit until needed. 4. Liberally stuff cherry peppers with Italian sausage and let sit until needed. 5. Add avocado oil into a Dutch oven over med-high heat and heat. 6. Add turkey thighs into the pot with the skin side down and cook for about 5 minutes. 7. Flip the turkey meat and cook for about 1 minute. 8. Remove turkey from the pot and let sit until needed. 9. Add onions and a pinch of salt into the Dutch oven and stir cook for about 5 minutes, until onion is caramelized. 10. Lower heat to med-heat. 11. Add crushed red pepper, herbes de provence and garlic into the pot and stir until combined.

12. Add the pepperoncini with liquid into the pot and cook for about 2 minutes until warmed through. 13. Lay turkey over the onion mixture in the Dutch oven with the skin side up. 14. Pour stock into the pot until the turkey is almost covered. 15. Top turkey mixture with the stuffed cherry peppers, olives and artichoke hearts. 16. Adjust heat to med-high and cook, bringing mixture to simmering. 17. Place lid over Dutch oven and transfer into the preheated oven. 18. Bake for about 1 hour until cooking juices becomes bubbly and the sausage is well cooked. 19. Serve garnished with marjoram, oregano and basil.

Red Pepper Turkey with Rosemary Prep Time: 20 minutes Cook Time: 7 hours Serves: 6-8 servings Ingredients 1 (seeded & sliced thin) medium red bell pepper 1 (sliced thin) small onion 2 tsps rosemary, dried 4 minced garlic cloves 8 oz. (casings removed & crumbled) Italian sausages 1/2 tsp oregano, dried 1/4 tsp pepper, coarsely ground 8 (4 oz.) {rinsed & pat dried} turkey breast halves, skinless, boneless

1 1/2 tbsps cornstarch 1/4 cup dry vermouth Salt to taste 2 tbsps cold water 1/4 cup fresh parsley, chopped Instructions 1. Add oregano, rosemary, garlic, bell pepper and onion into a big bowl and combine. 2. Add oregano mixture into a big slow cooker pot. 3. Add crumbled sausages into the slow cooker pot. 4. Add pat dried turkey into the slow cooker pot over the crumbled sausage, in one even layer. 5. Season mixture with pepper as necessary. 6. Add dry vermouth into the slow cooker pot and place lid over slow cooker pot. 7. Cook turkey mixture until cooked through and soft, for 5-7 hours on low. 8. Remove turkey from the slow cooker, transfer into a shallow bowl and place lid over plate. 9. Add cold water and cornstarch into a small bowl to make cornstarch slurry. 10. Stir cornstarch slurry into the slow cooker's cooking juices until combined. 11. Adjust slow cooker to high heat and place lid over slow cooker. 12. Cook sauce, stir two to three times, for about 10 minutes until thickened. 13. Sprinkle salt over sauce as necessary. 14. Scoop sauce over turkey and garnish with parsley.

Greek Lima Beans (Gigantes)

Prep Time: 10 minutes Cook Time: 1 hour 50 minutes Serves: 8 servings Ingredients 2 (16 oz.) cans {undrained} chopped tomatoes 1 (16 oz.) dried lime beans package 3 chopped garlic cloves 1 cup avocado oil 1 tsp fresh dill, chopped Sea salt, as needed Instructions 1. Add adjust enough water and lima beans into a big saucepan. TIP: Water should be 2 inches above the beans top. 2. Let beans sit until soaked for 8 hours. 3. Heat up oven to 375ºF. 4. Place the saucepan over med-heat and bring the beans mixture to boiling. 5. Lower heat to med-low and simmer beans for 20 minutes. 6. Drain the water and transfer cooked beans onto a 9-by-13" baking dish. 7. Add dill, salt, garlic, avocado oil and tomatoes and stir until distributed. 8. Transfer baking dish into the oven and bake for 1 hour 30 minutes to 2 hours. TIP: If the beans mixture looks dry, add more water; and stir mixture every now and then.

9. Serve and enjoy.

Eggplant with Turkey

Prep Time: 50 minutes Cook Time: 30 minutes Serves: 5 servings Ingredients 3 tbsps avocado oil 3 (peeled & cut into 1/2" thick lengthways slices) eggplants 1 (diced) onion 6 (diced) turkey breast halves, skinless, boneless 1/2 cup water 2 tbsps tomato paste Salt and pepper, as needed 2 tsps dried oregano Instructions

1. Add water into a big pot and salt lightly. 2. Lay eggplant slices into the salted water and let sit for 30 minutes until flavors are infused. 3. Take out eggplants from the pot, drain and evenly covered eggplant slices with avocado slices. 4. Saute eggplant slices until lightly browned. 5. Transfer cooked eggplant slices into a 9-by-13" baking dish and let sit until needed. 6. Add onion and diced turkey into a big skillet over med-heat and saute. 7. Add water and tomato paste into the skillet and stir until evenly distributed. 8. Place lid over skillet, adjust heat to low heat and simmer turkey mixture for 10 minutes. 9. Heat up oven to 400ºF. 10. Pour turkey mixture into the baking dish over the eggplant slices. 11. Sprinkle pepper, salt and oregano over turkey mixture. 12. Place aluminum foil over baking dish until well covered. 13. Transfer into the preheated oven and bake for 20 minutes until well cooked.

Herbed Tomato Turkey with White Wine Prep Time: 10 minutes Cook Time: 35 minutes Serves: 6 servings Ingredients 2 tbsps white wine 2 tsps avocado oil

3 minced garlic cloves 6 turkey breast halves (skinless, boneless) 3 cups chopped tomatoes 1/2 cup onion, diced 2 tsps fresh thyme, chopped 1/2 cup white wine 1/2 cup kalamata olives 1 tbsp fresh basil, chopped Salt and pepper, as needed 1/4 cup fresh parsley, chopped Instructions 1. Add 2 tbsps white wine and avocado oil into a big skillet over medheat and heat. 2. Add the turkey into the oil mixture and saute until golden, for 4-6 minutes per side. 3. Take cooked turkey out of the skillet and let sit until needed. 4. Add garlic into the skillet and saute for 30 seconds. 5. Add onions into the garlic mixture and saute for 3 minutes. 6. Add tomatoes into the mixture, bring to boiling and reduce the heat. 7. Add 1/2 cup white wine into the skillet mixture and simmer for 10 minutes. 8. Add basil and thyme into the skillet mixture and simmer for 5 more minutes. 9. Add the cooled turkey into the skillet, stir until coated and place lid over skillet. 10. Cook turkey mixture until no longer pink in the center and the turkey is well cooked on low. 11. Add parsley and olives into the turkey mixture and stir until combined.

12. Cook for 1 more minute and sprinkle with pepper and salt as desired.

Garbanzo Beans with Spinach

Prep Time: 15 minutes Cook Time: 10 minutes Serves: 4 servings Ingredients 4 minced garlic cloves 1 tbsp avocado oil 1 (10 oz.) package {thawed & well drained} chilled chopped spinach 1/2 diced onion 1/2 tsp cumin 1 (12 oz.) can {drained} garbanzo beans 1/2 tsp salt Instructions 1. Add avocado oil into a skillet over med-low heat. 2. Add onion and garlic into the skillet and cook for about 5 minutes until translucent. 3. Add salt, cumin, garbanzo beans and spinach into the skillet and stir until combined. 4. Crush beans lightly while cooking using the back of a spoon. 5. Cook beans until well warmed through, serve and enjoy.

Rice and Pasta Recipes

Spaghetti Squash

Prep Time: 30 minutes Cook Time: 1 hour 10 minutes Serves: 4 servings Ingredients 2 tbsps avocado (divided) oil 1 (halved lengthwise & seeded) spaghetti squash 2 (finely chopped) spring onions 3 (4 oz.) {remove the casings} Italian sausage links

1 diced zucchini 3 minced garlic cloves 1 tbsp Italian seasoning 1 (seeded & diced) red bell pepper Sea salt, as needed 4 oz. feta cheese, crumbled 1 (finely chopped) small tomato 1 pinch lemon pepper 1 tbsp fresh parsley, chopped (if desired) Instructions 1. Heat up oven to 350ºF. 2. Prepare a big cooking spray coated baking dish. 3. Lay spaghetti squash into the coated baking dish with the cut side down. 4. Transfer squash into the preheated oven and bake for about 45 minutes until the squash is fork-tender. 5. Flip squash and bake for 5 more minutes. 6. Take out spaghetti squash from the oven and scrape off squash strands from the skin. 7. Place squash strands into a bowl and let sit. 8. Add 1 tbsp avocado oil into a big skillet over med-heat. 9. Add Italian sausage into the hot oil and stir cook for 5-8 minutes, until the sausage is crumbly and brown. 10. Transfer sausage into a bowl and let sit until needed. 11. Add 1 tbsp avocado oil into the skillet over med-heat. 12. Add garlic and spring onions into the hot oil and stir cook for about 5 minutes until the onions are tenderized. 13. Add Italian seasoning, red pepper and zucchini into the garlic mixture and stir cook for about 5 minutes until the veggies are tender.

14. Add feta cheese and spaghetti squash into the veggie mixture and stir until incorporated. 15. Stir cook cheese for about 3 minutes until melted. 16. Add the reserved sausage into the veggie mixture and sprinkle mixture with lemon pepper and salt. 17. Serve, sprinkled with parsley and tomato and enjoy.

Garlic Linguine Pasta Prep Time: 15 minutes Cook Time: 12 minutes Serves: 4 servings Ingredients 2 tbsps avocado oil 1 (8 oz.) linguini pasta package 1 tbsp basil, dried 1 tbsp garlic, minced 1 tsp thyme, dried 1 tbsp oregano, dried 2 cups tomatoes, chopped Instructions 1. Add water and salt into a big pot over med-heat. 2. Bring to boiling and add the pasta. 3. Cook pasta until al-dente, for 8-10 minutes. 4. Drain water and let pasta sit until needed. 5. In the meantime, add avocado oil into a big saucepan over med-heat. 6. Add garlic into the hot oil and stir cook for 2 minutes.

7. Add crushed herbs into the saucepan. 8. Add cooked pasta into the saucepan and stir until combined. 9. Cook until mixture is warmed through. 10. Stir in tomatoes until combined, serve and enjoy.

Roasted Vegetable Pasta Prep Time: 15 minutes Cook Time: 15 minutes Serves: 3 servings Ingredients 2 sliced red bell pepper 1/4 lb. fresh asparagus (trim off woody base and cut into 4" diagonal pieces) 10 chopped roasted garlic cloves 1/4 lb. sliced crimini mushrooms 1/2 tsp fresh rosemary, chopped 1/2 quartered tomato 2 tbsps avocado oil 1/2 tsp fresh oregano, chopped 1/4 cup Parmesan cheese, grated 8 oz. dry fettuccini noodles 2 tbsps tapenade Instructions 1. Heat up oven to 350ºF. 2. Add tomato, roasted garlic, mushrooms, bell pepper and asparagus into a roasting pan and combine.

3. Sprinkle veggie mixture with oregano and rosemary. 4. Drizzle avocado oil over veggie mixture. 5. Transfer roasting pan into the preheated oven and bake for 15 minutes. 6. In the meantime, add water and salt into a big pot over med-heat. 7. Bring to boiling and add the pasta. 8. Cook pasta until al-dente, for 8-10 minutes. 9. Drain water and let pasta sit until needed. 10. Add roasted veggies, tapenade and Parmesan cheese with the cooked pasta into a big bowl and toss until combined. 11. Serve at once and enjoy.

White Beans and Tomatoes Sauce with Greek Pasta

Prep Time: 10 minutes Cook Time: 15 minutes Serves: 4 servings Ingredients 2 (14.5 oz.) cans diced tomatoes, Italian-style 10 oz. (washed & chopped) fresh spinach 1 (19 oz.) can {drained & rinsed] cannellini beans 1/2 cup feta cheese, crumbled 8 oz. desired shape of pasta Instructions 1. Add water into a big pot over med-heat and add salt. 2. Bring to a boil and add the pasta.

3. Cook pasta until al-dente. 4. In the meantime, add beans and tomatoes into a big nonstick skillet over med-high heat. 5. Bring mixture to boiling, lower heat and simmer beans mixture for 10 minutes. 6. Add spinach into the beans sauce and stir cook until the spinach is wilted, for 2 minutes. 7. Serve beans and tomato sauce over pasta and enjoy.

Turkey Pasta (Greek) Prep Time: 15 minutes Cook Time: 15 minutes Serves: 6 servings Ingredients 1/2 cup red onion, chopped 1 (16 oz.) package penne pasta 2 crushed garlic cloves 1 tbsp avocado oil 1 (14 oz.) can {drained & chopped} marinated artichoke hearts 1 lb. (cut into bite sized pieces) turkey breast, skinless, boneless 1/2 cup feta cheese, crumbled 1 chopped large tomato 2 tbsps lime juice 3 tbsps fresh parsley, chopped Salt and pepper, as needed 2 tsps dried oregano

2 limes, wedged, for garnish Instructions 1. Add water and salt into a big pot over med-heat. 2. Add pasta into the salted water and cook for 8-10 minutes until softened but firm to the bit and drain. 3. Add avocado oil into a big skillet over med-high heat. 4. Add garlic and onion into the hot oil and saute for about 2 minutes until aromatic. 5. Add turkey meat into the skillet mixture, stir and cook for about 5-6 minutes, until the juices run clear and the meat is no longer pink in the middle. 6. Lower heat to med-low. 7. Add cooked pasta, oregano, lime juice, parsley, feta cheese, tomato and artichoke hearts into the skillet. 8. Stir cook mixture for about 2-3 minutes until warmed through. 9. Take off the heat and sprinkle with pepper and salt and garnish with lime wedges.

Delicious Spinach Fried Rice Prep Time: 15 minutes Cook Time: 10 minutes Serves: 4 servings Ingredients 1 minced garlic clove 2 tbsps avocado oil 1 (10 oz.) {thawed and drained} chilled spinach package, chopped

1 1/2 cups rice, cooked 1 (4 oz.) jar {drained & chopped} roasted red peppers 1 (6 oz.) jar {drained & quartered} marinated artichoke hearts 1/2 cup feta cheese with herbs, crumbled Instructions 1. Add avocado oil into a skillet over med-heat. 2. Add garlic into the skillet and stir cook for about 2 minutes until just brown and aromatic. 3. Add rice into the skillet and cook for about 2 more minutes, stirring frequently until grains are separate and hot. 4. Add spinach into the skillet and cook for 3 more minutes until cooked through. 5. Add roasted red pepper and artichoke hearts into the skillet and stir cook for 2 minutes. 6. Add feta cheese into the skillet mixture and stir until combined. 7. Take off heat, serve at once and enjoy

Cheese Broccoli Cavatelli

Prep Time: 10 minutes Cook Time: 25 minutes Serves: 12 servings Ingredients 1/2 cup avocado oil 3 (cut into florets) fresh broccoli heads 1 1/2 lbs. cavatelli pasta 3 minced garlic cloves 1 tsp red pepper flakes, crushed 1 tsp salt 2 tbsps Parmesan cheese, grated Instructions

1. Blanch broccoli in big pot with boiling water for about 5 minutes. 2. Drain water and let sit until needed. 3. Add avocado oil in a big skillet over med-heat. 4. Add garlic into the hot oil and saute until lightly golden. TIP: Do not overcook to prevent burning. 5. Add broccoli into the pan and stir cook until softened yet crisp, for about 10 minutes. 6. In the meantime, add a pinch of salt and water into a big pot over med-heat. 7. Bring to boiling and add the pasta. 8. Cook paste until al dente, for 8-10 minutes. 9. Drain water and transfer pasta into a big bowl. 10. Add broccoli into the pasta bowl and toss until combined. 11. Sprinkle with hot pepper flakes and salt. 12. Serve immediately and sprinkle with Parmesan cheese.

Italian Sausage Marsala Prep Time: 20 minutes Cook Time: 20 minutes Serves: 6 servings Ingredients 1 lb. mild Italian sausage links 1 (16 oz.) farfalle pasta package 1 minced garlic clove 1/3 cup water 1 sliced medium green bell pepper 1/2 sliced large onion 1 tbsp Marsala wine

1 sliced medium red bell pepper 1 pinch dried oregano 1 (14.5 oz.) can {undrained} diced tomatoes, Italian-style 1 pinch black pepper Instructions 1. Add water and salt into a big pot over med-heat. 2. Bring to boiling and add the pasta. 3. Cook pasta until al-dente, for 8-10 minutes. 4. Drain water and let pasta sit until needed. 5. Add 1/3 cup water and whole sausages into a skillet over med-high heat. 6. Place lid over skillet, cook for 5-8 minutes and drain. 7. Slice sausages and place sliced sausages into the skillet. 8. Add marsala wine, pepper, onions and garlic into the skillet and stir cook over med-high heat. 9. Cook until the sausage is well cooked, stirring every now and then. 10. Add oregano, black pepper and diced tomatoes into the sausage mixture and stir until combined. 11. Cook for 2 more minutes until warmed through. 12. Serve over pasta and enjoy.

Brown Rice Salad with olives Prep Time: 15 minutes Cook Time: 45 minutes Serves: 6 servings Ingredients 3 cups water 1 1/2 cups brown rice, uncooked

1 cup {thawed} frozen green peas 1 (sliced thin) red bell pepper 1/4 chopped sweet onion 1/2 cup raisins 1/2 cup avocado oil 1/4 cup Kalamata olives, chopped 1 1/4 tsps Dijon mustard 1/4 cup brown rice vinegar 1/4 cup feta cheese Salt and ground black pepper, as needed Instructions 1. Add just enough water and rice into a saucepan over high heat. 2. Bring mixture to boiling and lower heat to med-low. 3. Place lid over saucepan and simmer rice for about 45-50 minutes, until the liquid evaporates and the rice is softened. 4. Add olives, onion, raisins, peas and red bell pepper into a large bowl and combine. 5. Add mustard, brown rice vinegar and avocado oil into another bowl and whisk until combined. 6. Add vinegar dressing and rice into the veggie mixture and stir until combined. 7. Season brown rice salad with black pepper and salt. 8. Serve topped with feta cheese and enjoy.

Delicious Farfalle

Prep Time: 10 minutes Cook Time: 10 minutes Serves: 7 servings Ingredients 1 lb. (crumbled) chorizo sausage 1 (12 oz.) farfalle pasta package 1/2 cup pine nuts 1/4 cup (thinly sliced) fresh basil leaves 1/2 cup Parmesan cheese, grated 2 minced garlic cloves 1/2 cup avocado oil 1 cup tomato, diced 3/8 cup red wine vinegar

Instructions 1. Add water and salt into a big pot over med-heat. 2. Bring to boiling and add the pasta. 3. Cook pasta until al-dente, for 8-10 minutes. 4. Drain water and let pasta sit until needed. 5. In the meantime, Add ham into a skillet over med-heat and brown. 6. Add nuts into the skillet and brown, making sure they don't burn. 7. Take skillet off heat. 8. Add tomatoes, cheese, basil, ham mixture and pasta into a big bowl and toss until combined. 9. Add vinegar and avocado oil into another and whisk until combined. 10. Pour avocado oil mixture over farfalle pasta, toss until combined and serve at once.

Salad

Aubergine Salad (Italian)

Prep Time: 15 minutes Cook Time: 1 hour 30 minutes Serves: 12 servings Ingredients 1 crushed garlic clove 6 aubergines 1 tbsp brown rice vinegar

3 tbsps avocado oil 1 tsp parsley, dried 2 tbsps white sugar 1/4 tsp basil, dried 1 tsp oregano, dried Salt and pepper, as needed Instructions 1. Heat up oven to 350ºF. 2. Make incisions on aubergines using a fork and lay on a baking sheet. 3. Transfer baking sheet into the preheated oven and bake until tender for 1 hour 30 minutes. TIP: Turn aubergines occasionally. 4. Remove eggplants from oven and let sit until cooled. 5. Peel the cooled aubergines and dice. 6. Add pepper, salt, basil, oregano, parsley, sugar, vinegar, avocado oil and the garlic into a big bowl and stir until combined. 7. Add the diced eggplant into the big bowl and stir until covered. 8. Transfer bowl into a refrigerator for 2 or more hours until marinated. 9. Serve and enjoy.

Garbanzo Beans Salad Prep Time: 15 minutes Cook Time: 0 minutes Serves: 4 servings Ingredients 1 {seeded & diced} roma (plum) tomato

1 (15 oz.) can {drained & rinsed} garbanzo beans 1 finely chopped small onion 1/2 (diced) medium green bell pepper 1 tbsp fresh parsley, chopped 1 minced small garlic clove Juice of 1 lime 2 tbsps avocado oil Instructions 1. Add lime juice, avocado oil, parsley, garlic, onion, green bell pepper, roma tomato and garbanzo beans into a big bowl and toss until combined. 2. Place lid over bowl and transfer into a refrigerator until chilled. 3. Serve chilled and enjoy.

Tabbouleh with Lime Prep Time: 10 minutes Cook Time: 0 minutes Serves: 2-3 servings Ingredients 1 2/3 cups boiling water 1 cup bulgur 1/3 cup lime juice 1/3 cup avocado oil 1 cup fresh parsley, chopped 1 cup green onions, chopped 3 chopped tomatoes

1/4 cup fresh mint, chopped 1 tsp salt 1 (peeled, seeded & chopped) cucumber Ground black pepper, as necessary Instructions 1. Add boiling water into a big bowl, add bulgur and combine. 2. Place lid over bowl and let sit for 60 minutes until soaked. 3. Add cucumber, tomatoes, mint, parsley, onions, lime juice and oil into the bowl and toss until combined. 4. Sprinkle black pepper and salt over mixture. 5. Place lid over bowl and transfer into a refrigerator for 1 hour or more until chilled.

Pasta Salad (Greek)

Prep Time: 15 minutes Cook Time: 15 minutes Serves: 8 servings Ingredients 1/4 cup avocado oil 1 (16 oz.) penne pasta package 1 tsp dried basil 1 tsp lime juice 1 tsp garlic salt 1 tsp ground black pepper 1 chopped green bell pepper 2 chopped tomatoes 1 coarsely chopped cucumber

1 chopped sweet onion 1 cup chopped black olives Instructions 1. Add water and salt into a big pot over med-heat. 2. Bring to boiling and add the pasta. 3. Cook pasta until al-dente, for 8-10 minutes. 4. Drain water, rinse pasta in cold water and let pasta sit until needed. 5. Add black pepper, garlic salt, basil, lime juice and avocado oil into a small bowl and combine. 6. Add pasta, black olives, cucumber, onion, green pepper and tomatoes into a bigger bowl and mix until combined. 7. Pour black pepper avocado oil dressing over pasta salad and toss until coated. 8. Transfer pasta salad into a refrigerator for 30 minutes until chilled. 9. Serve and enjoy.

Romaine Lettuce Salad with Tomatoes Prep Time: 20 minutes Cook Time: 0 minutes Serves: 6 servings Ingredients 1 (sliced thin) red onion 1 (rinsed, dried & chopped) romaine lettuce head 1 chopped green bell pepper 1 (6 oz.) can black olives, pitted 2 chopped large tomatoes

1 chopped red bell pepper 1 cup feta cheese, crumbled 1 sliced cucumber 1 tsp oregano, dried 6 tbsps avocado oil Ground black pepper, as needed 1 lime juice Instructions 1. Add cheese, cucumber, tomatoes, bell peppers, olives, onion and lettuce into a big salad bowl and combine. 2. Add black pepper, lime juice, oregano and avocado oil into a separate bowl and whisk until combined. 4. Pour lime juice dressing over salad and toss until combined. 5. Serve at once and enjoy.

Medley Salad Prep Time: 10 minutes Cook Time: 0 minutes Serves: 4 servings Ingredients 2 oz. (crumbled) feta cheese 4 cups (zucchini, red bell peppers, tomatoes, cucumbers, red onions and carrots) raw vegetable mix, coarsely chopped 1/2 cup basil leaves, torn 1/4 cup Kalamata olives, sliced 1 tbsp brown rice vinegar

2 tbsps avocado oil Freshly ground black pepper, as needed 1 pinch salt Instructions 1. Add every ingredient into a bowl. 2. Toss mixture until combined. 3. Serve and enjoy.

Rosemary Heirloom Tomato Salad

Prep Time: 10 minutes Cook Time: 0 minutes Serves: 4 servings Ingredients 2 tbsps rice wine vinegar 1/4 cup avocado oil 1/8 tsp oregano, dried 1 (finely chopped) fresh rosemary sprig Ground black pepper, as needed Kosher salt, as needed 3 (quartered) small heirloom tomatoes 3 (quartered) big heirloom tomatoes

Instructions 1. Add oregano, rosemary, rice wine vinegar and avocado oil into a big bowl and whisk until combined. 2. Add tomatoes into the bowl and toss until wholly covered. 3. Place lid over bowl and place in a refrigerator for 10-15 minutes until chilled. 4. Sprinkle salad with black pepper and salt and toss one more time. 5. Serve and enjoy.

Healthy Bean Salad

Prep Time: 20 minutes Cook Time: 0 minutes Serves: 4 servings Ingredients 1 (15 oz.) can {drained} kidney beans 1 (15.5 oz.) can {drained} garbanzo beans 1 chopped medium tomato 1 {zested & juiced} lime 1/2 cup fresh parsley, chopped 1/4 cup red onion, chopped 3 tbsps avocado oil 1 tsp {rinsed & drained} capers 1/2 tsp salt Instructions

1. Add salt, avocado oil, capers, parsley, onion, tomato, lime zest, lime juice, kidney beans and garbanzo beans into a big bowl and stir until combined. 2. Place lid over bowl and transfer into a refrigerator for 2 hours. TIP: Stir from time to time. 3. Serve and enjoy.

Insalata Caprese Prep Time: 15 minutes Cook Time: 0 minutes Serves: 6 servings Ingredients 1 lb. (sliced into 1/4" thin slices) fresh mozzarella cheese 4 (sliced into 1/4" thin slices) large ripe tomatoes 3 tbsps avocado oil 1/3 cup fresh basil leaves Freshly ground black pepper, as needed Fine sea salt, as needed Instructions 1. Add basil leaves, Mozzarella cheese slices and tomato slices onto a big platter, overlap and alternate the arrangement. 2. Drizzle oil over mixture and sprinkle with pepper and salt. 3. Serve and enjoy.

Tomato Cucumber Olive Greek Salad Prep Time: 15 minutes Cook Time: 0 minutes Serves: 6 servings Ingredients 2 (peeled & chopped) cucumbers 3 chopped large ripe tomatoes 1/4 cup avocado oil 1 (chopped) small red onion 1 1/2 tsps dried oregano 4 tsps lime juice 1 cup feta cheese, crumbled Salt and pepper, as needed 6 (pitted & sliced) black Greek olives Instructions 1. Add onion, cucumber and tomatoes into a shallow salad dish. 2. Add pepper, salt, oregano, lime juice and avocado oil into a separate bowl and mix. 3. Sprinkle lime juice mixture over salad. 4. Sprinkle black olive slices and feta cheese over salad. 5. Serve and enjoy.

Turkey Quinoa Salad

Prep Time: 15 minutes Cook Time: 20 minutes Serves: 8 servings Ingredients 2 chicken bouillon cubes 2 cups water 1 cup quinoa, uncooked 1 smashed garlic clove 1 diced large red onion 2 (cut into bite sized chunks) large turkey breasts, cooked 1/2 cup kalamata olives, chopped 1 diced large green bell pepper

1/4 cup fresh parsley, chopped 1/2 cup feta cheese, crumbled 1/2 tsp salt 1/4 cup fresh chives, chopped 1 tbsp brown rice vinegar 2/3 cup fresh lime juice 1/4 cup avocado oil Instructions 1. Add garlic, bouillon cubes and water into a saucepan over med-high heat. 2. Bring mixture to boiling. 3. Add quinoa into the hot and stir until combined. 4. Lower heat to med-low, place lid over saucepan and simmer quinoa for 15-20 minutes until the water has evaporated and the quinoa is softened. 5. Transfer quinoa into a big bowl and get rid of the garlic clove. 6. Add salt, chives, parsley, feta cheese, olives, bell pepper, onion and turkey into a bowl and stir until combined. 7. Stir in turkey mixture into the quinoa until combined. 8. Drizzle avocado oil, brown rice vinegar and lime juice onto the salad and stir until evenly distributed. 9. Serve at once or place in a refrigerator until chilled.

Avocado Arugula Salad Prep Time: 15 minutes Cook Time: 0 minutes Serves: 4 servings Ingredients 1 cup halved cherry tomatoes

4 cups (rinsed & dried) young arugula leaves 2 tbsps avocado oil 1/4 cup pine nuts Salt, as needed 1 tbsp lemon 1/4 cup Parmesan cheese, grated Freshly ground black pepper, as needed 1 (peeled, pitted & sliced) large avocado Instructions 1. Add Parmesan cheese, lemon, oil, avocado oil, pine nuts, cherry tomatoes and arugula into a big well lidded plastic bowl. 2. Place lid over bowl and shake until combined. 3. Share salad onto serving plates, topped with avocado slices.

Seafood

Shrimp Penne Pasta

Prep Time: 10 minutes Cook Time: 25 minutes Serves: 8 servings Ingredients 2 tbsps avocado oil 1 (16 oz.) penne pasta package 1 tbsp garlic, chopped

1/4 cup red onion, chopped 2 (14.5 oz.) cans tomatoes, diced 1/4 cup white wine 1 cup Parmesan cheese, grated 1 lb. (peeled & deveined) shrimp Instructions 1. Add water into a big pot over med-heat and add salt. 2. Bring to a boil and add the pasta. 3. Cook pasta until al dente, for 8-10 minutes. 4. Drain and let pasta sit until needed. 5. Add oil into a skillet over med-heat and heat. 6. Add garlic and onion into the hot oil, stir until combined and cook until the onion is softened. 7. Add tomatoes and white wine into the skillet and stir until evenly distributed. 8. Cook mixture for 10 more minutes, stirring every now and then. 9. Add the shrimp into the skillet and stir until combined. 10. Cook until shrimps are opaque, for about 5 minutes. 11. Top mixture with Parmesan cheese and pasta and toss until combined. 12. Serve and enjoy.

Spicy Fish Prep Time: 15 minutes Cook Time: 30 minutes Serves: 4 servings

Ingredients 1 tbsp Greek seasoning 4 (6 oz.) halibut fillets 1 chopped onion 1 chopped large tomato 1/4 cup capers 1 (5 oz.) jar kalamata olives, pitted 1 tbsp lime juice 1/4 cup avocado oil Salt and pepper, as needed Instructions 1. Heat up oven to 350ºF. 2. Transfer fillets onto a big aluminum foil sheet. 3. Sprinkle Greek seasoning over fish fillets until evenly seasoned. 4. Add pepper, salt, lime juice, avocado oil, capers, olives, onion and tomato into a bowl and combine. 5. Scoop pepper mixture over fish fillets. 6. Fasten the sides of the aluminum foil until a big packet is formed. 7. Transfer aluminum foil packet onto a baking sheet and transfer into the preheated oven. 8. Bake for 30-40 minutes until the fish flakes effortlessly with a fork. 9. Serve and enjoy.

Tomato Sauce with Spanish Cod Prep Time: 20 minutes Cook Time: 15 minutes

Serves: 6 servings Ingredients 1 tbsp vegetable oil 1 tbsp avocado oil 2 tbsps fresh garlic, chopped 1/4 cup onion, finely chopped 15 halved cherry tomatoes 1 cup tomato sauce 1/4 cup mixture of vegetables 1/2 cup green olives, chopped 1 dash cayenne pepper 1 dash black pepper 6 (4 oz.) cod fillets 1 dash paprika Instructions 1. Add avocado oil and vegetable oil into a big skillet over med-heat. 2. Add garlic and onions into the hot oil and stir cook until just tender. TIP: Do not overcook to prevent burning. 3. Add cherry tomatoes and tomato sauce into the skillet and bring to simmering. 4. Add paprika, cayenne pepper, black pepper, mixed veggies and green olives into the skillet and stir until combined. 5. Add cod fillets into the skillet and cook for 5-8 minutes over medheat, until fish can be easily flaked with a fork. 6. Serve and enjoy.

Tomato Mussels Pasta

Prep Time: 5 minutes Cook Time: 15 minutes Serves: 4 servings Ingredients 1 minced garlic clove 1 tbsp avocado oil 1/2 tsp oregano, dried 1 (14.5 oz.) can tomatoes, crushed 1 pinch red pepper flakes, crushed 1/2 tsp basil, dried 1 lb. (cleaned & debearded) mussels 1/4 cup white wine

1 (cut into wedges) lime 8 oz. bowtie pasta Instructions 1. Add avocado oil into a big skillet over med-heat. 2. Add garlic into the hot oil and cook until transparent. 3. Lay red pepper flakes, basil, oregano and tomatoes into the skillet, lower heat to low heat and simmer tomatoes mixture for 5 minutes. 4. In the meantime, add water into a big pot over med-heat and lightly salt. 5. Bring water to boiling. add pasta and cook until al dente, for 8-10 minutes. 6. Drain pasta and let sit until needed. 7. Lay mussels into the skillet and pour the wine. 8. Place lid over skillet and adjust heat to high heat. 10. Cook mussel mixture until mussel shells are open, for 3-5 minutes. 11. Pour mixture over pasta. 12. Top pasta with a fresh lime wedge squeeze and sprinkle with fresh chopped parsley. 13. Garnish pasta with remaining lime wedges, serve and enjoy.

Seared Anchovy with Veggies

Prep Time: 30 minutes Cook Time: 15 minutes Serves: 4 servings Ingredients

1 (2 oz.) can minced anchovy fillets 1/3 cup avocado oil 1 (roughly chopped) large red bell pepper 1 lb. large sea scallops 1 (roughly chopped) red onion 1 (roughly chopped) large orange bell pepper 1 tsp lemon zest, minced 2 (sliced thin) garlic cloves 1 pinch kosher salt and pepper, as needed 1 1/2 tsps lime zest, minced 8 fresh parsley sprigs, as garnish Instructions 1. Add avocado oil into a big skillet over med-high heat. 2. Stir in the minced anchovies into the hot oil and cook until dissolved and sizzling. 3. Add sea scallops into the anchovies’ mixture and cook for 2 minutes without stirring. 4. In the meantime, add lime zest, lemon zest, garlic, red onion, orange bell pepper and red bell pepper into a bowl and toss until combined. 5. Sprinkle pepper and salt over zest mixture. 6. Sprinkle zest mixture over scallops and cook for about 2 more minutes until the scallops are browned. 7. Stir mixture and flip scallions and cook for 4-5 minutes until evenly browned. 8. Serve, garnished with parsley sprigs and enjoy.

Baked Salmon (Greek)

Prep Time: 20 minutes Cook Time: 20 minutes Serves: 6-8 servings Ingredients 1/4 cup avocado oil 8 (5 oz.) {skin-on} salmon fillets 1/2 cup feta cheese, crumbled 4 diced plum tomatoes 1 tbsp fresh basil, chopped 1/4 diced red onion 1 tbsp lime juice 4 sliced kalamata olives Instructions 1. Heat up oven to 350ºF. 2. Evenly coat all the fish fillets sides with avocado oil and lay into a glass baking dish with skin side down. 3. Top fillets with olives, basil, onion, feta cheese and tomatoes. 4. Sprinkle lime juice over mixture and transfer into the preheated oven. 5. Bake for about 20 minutes, until salmon flakes easily with a fork.

Sicilian Spaghetti with Anchovy

Prep Time: 10 minutes Cook Time: 5 minutes Serves: 8 servings Ingredients 4 tbsps avocado oil 1 lb. spaghetti 1 (2 oz.) can {chopped} anchovy fillets 3 crushed garlic cloves 1 cup fresh parsley, chopped 1 cup fine bread crumbs 4 tbsps Parmesan cheese, freshly grated Ground black pepper, as needed

Instructions 1. Add water and salt into a big pot over med-heat. 2. Bring to boiling and add the pasta. 3. Cook pasta until al-dente, for 8-10 minutes. 4. Drain water and let pasta sit until needed. 5. In the meantime, add avocado oil into a skillet over med-heat. 6. Add the anchovies and garlic into the hot oil and stir cook for about 2 minutes. 7. Add breadcrumbs into the pan, stir until combined and take off heat. 8. Add black ground pepper and parsley into the pan and stir until combined. 9. Add cooked pasta and the anchovy sauce into a bowl and toss until combined. 10. Sprinkle cheese over pasta mixture, serve and enjoy.

Halibut Fish with Olives and Lime Prep Time: 15 minutes Cook Time: 30 minutes Serves: 4 servings Ingredients 1 tbsp Greek seasoning 4 (6 oz.) halibut fillets 1 chopped onion 1 chopped large tomato 1/4 cup capers 1 (5 oz.) jar kalamata olives, pitted 1 tbsp lime juice 1/4 cup avocado oil

Salt and pepper, as needed Instructions 1. Heat up oven to 350ºF. 2. Lay fillets on a big aluminum foil sheet. 3. Sprinkle Greek seasoning over fillets. 4. Add pepper, salt, lime juice, avocado oil, capers, kalamata olives, onion and tomato into a bowl and combine. 5. Scoop lime olive mixture over the fillets. 6. Seal aluminum foil sheet on all the edges until a large packet is formed. 7. Transfer foil into a baking dish and place in the preheated oven and bake for 30-40 minutes, until fish flakes easily with a fork. 8. Serve and enjoy.

Feta Tilapia Florentine Prep Time: 20 minutes Cook Time: 35 minutes Serves: 4 servings Ingredients 1/4 cup onion, chopped 2 tsps avocado oil 2 (9 oz.) fresh spinach bags 1 minced garlic clove 2 tbsps feta cheese, crumbled 1/4 cup kalamata olives, sliced 1/2 tsp salt

1/2 tsp lime rind, grated 1/8 tsp white pepper 1/4 tsp dried oregano 2 tbsps avocado oil 1 lb. tilapia fillets 1 pinch paprika 2 tsps lime juice Instructions 1. Heat up oven to 400ºF. 2. Add 2 tsps avocado oil into a big skillet over med-heat. 3. Add garlic into the hot oil and stir cook for about 5 minutes until tenderized. 4. Add spinach into the skillet and stir cook for about 5 more minutes until wilted and well cooked. 5. Add white pepper, oregano, salt, lime rind, feta cheese and olives into the skillet and stir until combined. 6. Cook mixtures for about 5 minutes until the flavors are infused and the cheese melts. 7. Add spinach mixture into a 9-by-13" baking dish and spread evenly. 8. Lay tilapia fillets onto baking dish over the spinach mixture and spread evenly. 9. Add lime juice and 2 tbsps avocado oil into a small bowl and combine. 10. Drizzle lime juice of fillets and sprinkle with paprika. 11. Transfer baking dish into the oven and bake for 20-25 minutes until fish flakes easily and the skin is opaque.

Baked Flounder with Tomatoes and Olives Sauce

Prep Time: 15 minutes Cook Time: 30 minutes Serves: 4 servings Ingredients 2 tbsps avocado oil 5 roma (plum) tomatoes 2 chopped garlic cloves 1/2 chopped Spanish onion 24 (pitted & chopped) kalamata olives 1 pinch Italian seasoning 1/4 cup capers

1/4 cup white wine 6 chopped fresh basil leaves 1 tsp fresh lime juice 1 lb. flounder fillets 3 tbsps Parmesan cheese, freshly grated 6 torn fresh basil leaves Instructions 1. Heat up oven to 425ºF. 2. Add water into a saucepan over med-heat. 3. Bring water to boiling. 4. Briefly immerse tomatoes into the boiling water and transfer into an ice water filled big bowl. 5. Get rid of tomato skins, chop tomatoes and let sit until needed. 6. Add avocado oil into a skillet over med-heat. 7. Add onion into the hot oil and saute for about 5 minutes until softened. 8. Add Italian seasoning, garlic and tomatoes into the skillet and stir until combined. 9. Cook tomatoes for 5-7 minutes until softened. 10. Add 1/2 of the basil, lime juice, capers, wine and olives into the skillet and combine. 11. Lower the heat and mix in the grated Parmesan cheese. 12. Cook mixture for about 15 minutes until a thick sauce-like consistency is reached. 13. Lay flounder in a shallow baking dish, topped with the tomato sauce. 14. Transfer into the preheated oven and bake until the fish is easily flaked with a fork, for about 12 minutes.

Tuna Avocado Tapas Prep Time: 20 minutes Cook Time: 0 minutes Serves: 4 servings Ingredients 1 tbsp mayonnaise 1 (12 oz.) can {drained} solid white tuna packed in water 1/2 chopped red bell pepper 2 (halved & pitted) ripe avocados 3 (sliced thin) green onions, add more for garnish Black pepper, as needed 1 dash brown rice vinegar 1 pinch garlic salt Instructions 1. Add brown rice vinegar, red pepper, green onions, mayonnaise and tuna into a bowl and combine. 2. Sprinkle with garlic salt and pepper. 3. Share tuna mixture into the avocado halves. 4. Garnish tapas with a dash of black pepper and the reserved green onions. 5. Serve and enjoy.

Soups

Shrimp Cod Soup

Prep Time: 15 minutes Cook Time: 5 hours Serves: 6 servings Ingredients 1/2 chopped green bell pepper 1 chopped onion 1 (14.5 oz.) can {drained} diced tomatoes 2 minced garlic cloves

1 (8 oz.) can tomato sauce 2 (14 oz.) cans chicken broth 1/4 cup black olives, sliced 2 1/2 oz. canned mushrooms 1/2 cup dry white wine 1/2 cup orange juice 1 tsp basil, dried 2 bay leaves 1/8 tsp ground black pepper 1/4 tsp crushed fennel seed 1 lb. (cubed) cod fillets 1 lb. (peeled & deveined) medium shrimp Instructions 1. Add pepper, fennel seeds, dried basil, bay leaves, wine, orange juice, olives, mushrooms, tomato sauce, chicken broth, tomatoes, garlic, green bell pepper and onion into a slow cooker pot. 2. Place lid over slow cooker. 3. Cook until the veggies are crisp soft, for 4 hours to 4 hours 30 minutes on low. 4. Add the cod fillets and shrimp into the slow cooker pot and stir until evenly distributed. 5. Cook until the shrimp are opaque, for 15-30 minutes. 6. Get rid of the bay leaves, serve and enjoy.

Healthy Vegetable Stew Prep Time: 10 minutes

Cook Time: 35 minutes Serves: 6 servings Ingredients 1 cup red onion, chopped 2 tbsps (divided) avocado oil 2 crushed large garlic cloves 2 cups green pepper, roughly chopped 1 (skin-on, cut into 1-2" chunks) small eggplant 1 cup mushrooms, sliced 1/2 cup (pitted & sliced) kalamata olives 1 (28 oz.) can tomatoes, crushed 1 tbsp fresh rosemary, chopped 1 (15 ounce) can {drained & rinsed} chickpeas 1 cup parsley, roughly chopped Instructions 1. Add 1 tablespoon of avocado oil into a big skillet over med-heat. 2. Add pepper and onions into the hot oil and saute for about 10 minutes. 3. Add the remaining tablespoon of avocado oil into the skillet and add the eggplant, mushrooms and garlic. 4. Stir and simmer mixture for about 15 minutes until the eggplant is tenderized but not mushy. 5. Add rosemary, chickpeas, olives and tomatoes into the skillet and simmer for about 10 minutes until warmed through. 6. Add parsley into the veggie stew and stir until incorporated. 7. Serve stew, optionally topped with feta cheese and enjoy.

Easy Eggplant Squash Stew

Prep Time: 30 minutes Cook Time: 10 hours Serves: 10 servings Ingredients 2 cups eggplant, cubed with peel 1 (peeled, seeded & cubed) butternut squash 1 (10 oz.) package thawed chilled okra 2 cups zucchini, cubed 1 cup onion, chopped 1 (8 oz.) can tomato sauce 1 thinly sliced carrot 1 chopped ripe tomato 1/3 cup raisins 1/2 cup vegetable broth 1/2 tsp ground cumin 1 chopped garlic clove 1/4 tsp crushed red pepper 1/2 tsp ground turmeric 1/4 tsp paprika 1/4 tsp ground cinnamon Instructions 1. Add garlic, raisins, broth, carrot, tomato, onion, tomato sauce, okra, zucchini, eggplant and butternut squash into a bowl and combine. 2. Pour mixture into a slow cooker pot. 3. Sprinkle mixture with paprika, cinnamon, red pepper, turmeric and cumin. 4. Place lid over slow cooker and cook until veggies are softened, for 8-10 hours on low. 5. Serve and enjoy.

Delicious White Bean Italian Soup

Prep Time: 20 minutes Cook Time: 30 minutes Serves: 4 servings Ingredients 1 chopped onion 1 tbsp avocado oil 1 minced garlic clove 1 chopped celery stalk 1 (14 oz.) can chicken broth 2 (16 oz.) cans {rinsed & drained} white kidney beans 1/8 tsp thyme, dried 1/4 tsp ground black pepper

1 (rinsed & sliced thin) fresh spinach bunch 2 cups water 1 tbsp lime juice Instructions 1. Add avocado oil into a big saucepan over med-heat. 2. Add celery and onion into the hot oil and cook until softened for 5-8 minutes. 3. Add garlic into the onion mixture and stir cook for 30 seconds. 4. Add 2 cups water, thyme, pepper, chicken broth and beans into the saucepan and stir until incorporated. 5. Bring mixture to boiling, lower heat and simmer for 15 minutes. 6. Using an immersion blender, puree soup at low speed until desired consistency is reached. 7. Stir soup until combined. 8. Bring mixture to boiling and stir every now and then. 9. Add spinach into the soup and cook until the spinach wilts for a minute. 10. Add lime juice into the soup and stir until combined. 11. Take soup off heat. 12. Serve topped with grated Parmesan cheese.

Spinach Pasta Faggioli Prep Time: 10 minutes Cook Time: 40 minutes Serves: 4 servings Ingredients 2 chopped celery stalks 1 tbsp avocado oil

3 minced garlic cloves 1 chopped onion 1 tsp Italian seasoning 2 tsps parsley, dried Salt, as needed 1/4 tsp red pepper flakes, crushed 2 (peeled & chopped) medium tomatoes 1 (14.5 oz.) can chicken broth 1/2 cup spinach pasta, uncooked 1 (8 oz.) can tomato sauce 1 (15 oz.) can {undrained} cannellini beans Instructions 1. Add avocado oil into a big saucepan over med-heat. 2. Add salt, red pepper flakes, Italian seasoning, parsley, garlic, onion and celery into the saucepan and cook for about 5 minutes until translucent. 3. Add tomato sauce, tomatoes, and chicken broth into the saucepan and stir until combined. 4. Simmer mixture for 15-20 minutes on low heat. 5. Add pasta into the soup and cook until softened for 10 minutes. 6. Add the cannellini into the pasta soup and stir until combined. 7. Cook until warmed through. 8. Serve soup topped with grated Parmesan cheese.

Lentil Fakes Soup (Greek) Prep Time: 20 minutes Cook Time: 60 minutes Serves: 4 servings Ingredients

1/4 cup avocado oil 8 oz. brown lentils 1 minced onion 1 tbsp garlic, minced 1 qt. water 1 chopped large carrot 1 pinch dried rosemary, crushed 1 pinch dried oregano 1 tbsp tomato paste 2 bay leaves 1 tsp avocado oil Salt and ground black pepper, as needed 1 tsp red wine vinegar, if desired Instructions 1. Add brown lentils into a big saucepan. 2. Add just enough water into the saucepan until about 1" above the lentils. 3. Bring mixture to boiling over med-heat and cook for about 10 minutes until softened. 4. Drain water. 5. Add avocado oil into a saucepan over med-heat. 6. Add carrot, onion and garlic into the saucepan and stir cook for about 5 minutes until onion is translucent and tender. 7. Add bay leaves, rosemary, oregano, 1 qt water and the cooked lentils into the onion garlic mixture. 8. Bring mixture to boiling and lower heat to med-low. 9. Place lid over saucepan and simmer lentil mixture for 10 minutes. 10. Add tomato paste into the soup mixture and stir until incorporated. 11. Sprinkle mixture with pepper and salt.

12. Place lid over slow cooker and simmer soup for about 30-40 minutes until the lentils are tender. TIP: Stir every now and then and add more water to thin out, if necessary. 13. Drizzle red wine vinegar as needed and 1 tsp avocado oil over soup. 14. Serve and enjoy.

Side Dishes

Spicy Red Pepper Hummus

Prep Time: 15 minutes Cook Time: 0 minutes Serves: 8 servings Ingredients 1 (4 oz.) jar red peppers, roasted 1 (15 oz.) can {drained} garbanzo beans 1 1/2 tbsps tahini

3 tbsps lime juice 1/2 tsp ground cumin 1 minced garlic clove 1/4 tsp salt 1/2 tsp cayenne pepper 1 tbsp fresh parsley, chopped Instructions 1. Add salt, cayenne, garlic, tahini, lime juice, red peppers and garbanzo beans into a high speed electric blender. 2. Puree mixture until the mixture is slightly fluffy and smooth. TIP: Scrape insides of the blender to remove stuck bits of the mixture, in between pulses. 3. Pour mixture into a bowl and transfer into a refrigerator for 60 minutes or more. 4. Keep refrigerated for up to 3 days. 5. Garnish with fresh chopped parsley and serve at room temperature.

Cheese Tomato Pesto Prep Time: 20 minutes Cook Time: 0 minutes Serves: 40 servings Ingredients 2 tbsps fresh basil, chopped 4 oz. tomatoes, sun-dried 1 tbsp garlic, chopped 2 tbsps fresh parsley, chopped 3 tbsps onion, chopped 1/4 cup pine nuts, chopped

1 tbsp tomato paste 1/4 cup brown rice vinegar 1/4 cup red wine 1/3 cup tomatoes, crushed 1/2 cup Parmesan cheese, grated 1/2 cup avocado oil Salt, as needed Instructions 1. Add just enough warm water and sun dried tomatoes into a bowl and let sit until softened for about 5 minutes. 2. Add onion, pine nuts, garlic, parsley, basil and sun dried tomatoes into a food processor. 3. Puree mixture until well combined. 4. Add red wine, crushed tomatoes, tomato paste and brown rice into the food processor. 5. Process until finely combined. 6. Add Parmesan cheese and avocado oil into the blended mixture and stir until incorporated. 7. Sprinkle salt over pesto and enjoy.

Greek Lime Tzaztziki Prep Time: 20 minutes Cook Time: 8 hours Serves: 40 servings Ingredients 1/2 (grated) English cucumber

1 (32 oz.) container plain low-fat yogurt 2 tbsps fresh lime juice 1 pressed garlic clove 2 tsps lime zest, grated 2 tbsps avocado oil 1 tbsp salt 3 tbsps fresh dill, chopped 1 tbsp freshly ground black pepper Instructions 1. Add avocado oil, lime juice, garlic, grated cucumber and yogurt into a bowl and stir until combined. 2. Add pepper, salt, dill and lime zest into the avocado oil mixture and whisk until a smooth consistency is reached. 3. Pour into a well lidded serving dish and place in a refrigerator overnight.

Steamed Kale with Lime Prep Time: 15 minutes Cook Time: 10 minutes Serves: 6 servings Ingredients 2 tbsps lime juice 12 cups kale, chopped 1 tbsp garlic, minced 1 tbsp avocado oil Salt, as needed

1 tsp soy sauce Ground black pepper, as needed Instructions 1. Add just enough water into a saucepan over high heat, fitted with a steamer insert until the water reaches the steamer bottom. 2. Place lid over saucepan and bring to boiling. 3. Add kale into the steamer and place lid over saucepan. 4. Steam kale for about 7-10 minutes until softened. 5. Add black pepper, salt, soy sauce, garlic, avocado oil and lime juice into a bowl and whisk until combined. 6. Pour lime dressing over kale and toss until evenly covered. 7. Serve and enjoy.