Mediterranean Diet Cookbook for Beginners: 500 Quick, Easy and Affordable Mouth-Watering Recipes that Anyone Can Cook, Even if You've Never Boiled an Egg ... are Always Busy. 28 Days Meal Plan Included

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