The Big Book of Mediterranean Diet Cooking: 200 Recipes and 3 Meal Plans for a Healthy Lifestyle 9781647392611, 9781647392628
Give your diet a Mediterranean makeover—a complete guide with 200 healthy, tasty recipes and 3 meal plans The Mediterra
1,116 55 16MB
English Pages 453 Year 2020
- Categories
- Housekeeping, leisure
- Cooking
- Commentary
- Mediterranean Diet Cooking, 200 Recipes , 3 Meal Plans for a Healthy Lifestyle
Table of contents :
Title Page
Copyright Page
Dedication
Contents
Foreword
Introduction
One: Long Live the Mediterranean Diet
Two: The Mediterranean Kitchen
Three: Meal Plans for Everyday Wellness
Four: Breakfast
Baked Eggs with Roasted Red Peppers
Pasteli (Greek Sesame Bars)
Baked Eggs with Polenta and Fontina Cheese
Southern Italian Pepper and Egg Sandwich
Moroccan Potatoes with Chickpeas
Mediterranean Breakfast Wrap with Roasted Vegetables
Oatmeal with Seasonal Fruit
Greek Yogurt Parfait
Avocado Toast
Polenta Bowl with Fruit and Honey
Shakshuka
Pan con Tomate (Spanish-Style Toast with Tomato)
Morning Couscous with Raisins, Nuts, and Honey
Five: Soups
Zuppa di Farro (Farro Soup)
Creamy Carrot Soup with Rosemary
Avgolemono (Greek Chicken and Rice Soup)
White Bean Soup
Root Vegetable Soup
Cauliflower Soup with Onion and Thyme
Cool Cucumber, Avocado, and Radish Soup
Classic Tomato Soup
Risi e Bisi (Italian Rice and Peas)
Pasta e Fagioli (Pasta and Bean Soup)
Roasted Butternut Squash Soup
Mushroom Barley Soup
Tortellini in Brodo (Tortellini in Broth with Shrimp)
Six: Salads
Spring Greek Salad
Panzanella
Tuscan Tuna Salad
Mediterranean Chopped Salad
Green Bean and Potato Salad
Shrimp Salad
Warm Potato Salad
Summer Rainbow Salad
Arugula and White Bean Salad
Fennel and Orange Salad
Classic Niçoise Salad
Algerian Carrot Slaw
Tabbouleh (Lebanese Parsley and Bulgur Salad)
Cucumber and Red Onion Salad
Mediterranean Quinoa Salad
Seven: Meze and Small Plates
Spicy Calabrian Shrimp
Eggplant Roll-Ups
Cauliflower Bites
Patatas Bravas
Charcuterie Board with Red Onion Jam
Caponata
Stuffed Hot Peppers
Ricotta-Stuffed Endive with Vegetables
Albóndigas (Spanish Meatballs)
Toasted Polenta with Mushrooms
Moroccan Sardines on Toast
Tunisian Brik Pastries
Pancetta-Wrapped Shrimp
Arancini (Italian Stuffed Rice Balls)
Spicy Lamb Meatballs
Quinoa and Cheese Stuffed Mushrooms
Eight: Vegetables
Herb-Roasted Potatoes with Shallots
Mediterranean Stuffed Peppers
Red Swiss Chard with White Beans
Roasted Beets with Oregano and Red Pepper
Roasted Root Vegetables
Ciambotta (Neapolitan Ratatouille)
Broccoli Rabe with Red Pepper Flakes
Stuffed Tomatoes
Eggplant Towers
Collard Green Wraps
Sautéed Bitter Greens with Fennel
Asparagus with Herbs
Mushrooms Parmigiana
Spicy Roasted Carrots
Green Beans with Prosciutto
Peas with Pancetta
Celery Root with Yogurt Sauce
Vegetable Cassola
Eggplant “Meatballs”
Roasted Acorn Squash with Sage and Pistachios
Vegetable Bulgur
Sweet Potato Cakes
Green Bean Fritters
Nine: Pasta, Rice, and Grains
Spaghetti with Garlic, Olive Oil, and Red Pepper
Roasted Tomato Sauce with Pasta
Pasta Primavera
Lemon Linguine
Fusilli Arrabbiata
Spaghetti with Anchovy Sauce
White Bean Alfredo Pasta
Easy Rice Pilaf
Seafood Risotto
Vegetable Rice Bake
Baked Chicken Paella
Baked Rice with Swordfish and Mussels
Farro with Porcini Mushrooms
Polenta with Wild Greens
Shrimp and Polenta
Barley Risotto with Vegetables
Sicilian Eggplant with Israeli Couscous
Algerian Vegetable Couscous
Ten: Beans and Legumes
White Bean Dip
Classic Hummus
Three-Bean Salad
Gigante Beans in Tomato Sauce
Mashed Fava Beans
Spicy Borlotti Beans
Black Beans with Cherry Tomatoes
Warm Lentil Salad
Moroccan Lentil Soup
Vegetarian Chili
Black-Eyed Peas with Mint
Chickpea and Avocado Salad
Peas and Tubetti with Pancetta
Eleven: Fish and Shellfish
Herbed Salmon with Mashed Potatoes
Whole Branzino with Garlic and Herbs
Mediterranean Snapper with Olives and Feta
Spanish Salmon with Smoked Paprika
Tuna Puttanesca
Moroccan Cod
Baked Flounder with Parmesan and Herbs
Fish en Papillote
Baked Fish Fingers
Shrimp Scampi
Shrimp Margarita
Shrimp Fra Diavolo
Mussels and Clams in White Wine
Mussels in Tomato Sauce with Pastina
Sardine Pâté
Twelve: Poultry and Meat
Chicken Paisano
Greek Sheet Pan Chicken
Chicken Souvlaki Skewers
Mediterranean Stuffed Chicken
Chicken Stuffed with Leeks
Potenza-Style Chicken
Chicken in a Pot
Game Hens Stuffed with Wild Rice and Mushrooms
Lime Chicken and Shrimp
Deconstructed Chicken Cacciatore
Flank Steak with Italian Salsa Verde
Moroccan Lamb with Couscous
Lamb Loin Chops with Spaghetti in Tomato Sauce
Lamb and Vegetable Stew
Sicilian Pork Ribs in Tomato Sauce
Thirteen: Breads, Pizza, and Sandwiches
Sardinian Flatbread
Focaccia (Italian Flatbread)
Taralli (Pugliese Bread Knots)
Testaroli (Etruscan Pancakes)
Pesto Vegetable Bread
Tomato Bruschetta
White Bean Crostini
Pizza Dough
Bruschetta Pizza
Pizza Bianca with Spinach
La Dolce Vita Wrap
Portobello Mushroom Sandwich
Fishcake Sliders
Falafel in Pita
Veggie Club Sandwich
Greek Veggie Burgers
Fourteen: Snacks and Sips
Jazzed-Up Olives
Olive Tapenade
Spicy Chickpeas
Layered Hummus Dip
Kibbeh (Lebanese Croquettes)
Cheese Plate with Fruit and Crackers
Radicchio Stuffed with Goat Cheese and Salmon
Rosemary–Sea Salt Crackers with Lemon-Parsley Dip
Spinach and Artichoke Dip
Stuffed Cherry Tomatoes
Mediterranean Antipasto Skewers
Spiced Baked Pita Chips
Roasted Red Pepper Dip
Deviled Eggs with Spanish Smoked Paprika
Aperol Spritz
Vin Brulé
Sparkling Spa Water
Fifteen: Sauces, Spreads, and Seasonings
Italian Salsa Verde
Tzatziki Sauce
Olive Oil Dipping Sauce
Romesco Sauce
Harissa
Sweet Hot Cherry Pepper Relish
Hot Sauce
Lemon-Dijon Vinaigrette
Tahini
Basil Pesto with Almond Butter
Red Pesto
Kalamata Spread
Lemon Aioli
Baba Ghanoush
Turkish Garlic Yogurt Sauce
Italian Herb Blend
Za’atar
Sixteen: Fruits and Sweets
Polenta Cake
Banana “Ice Cream”
Pistachio Ricotta Cookies
Citrus Granita
Figs with Pecorino and Honey
Peach Galette
Red Wine–Poached Pears
Red Wine Chocolate Cake
Classic Italian Olive Oil Cake
Measurement Conversions
Resources
References
Acknowledgments
About the Author
