The Big Book of Mediterranean Diet Cooking: 200 Recipes and 3 Meal Plans for a Healthy Lifestyle

Give your diet a Mediterranean makeover-a complete guide with 200 healthy, tasty recipes and 3 meal plans The Mediterranean diet is known not only for its health and longevity benefits but also for the vibrant flavors found in regional staples like sun-ripened tomatoes, savory olive oil, fresh fish, and hearty whole grain bread. Whether you're new to this way of life or you grew up eating a Mediterranean diet, The Big Book of Mediterranean Diet Cooking offers flavorful, heart-healthy dishes for everyone. Packed with 200 mouthwatering recipes, tons of information, and three convenient meal plans to help you get started, this is the only Mediterranean diet cookbook you'll need. Save time in the kitchen with simple, everyday recipes that use ingredients you can find at your local grocery store, like Baked Eggs with Roasted Red Peppers, Mediterranean Stuffed Chicken, and Falafel in Pita. The Big Book of Mediterranean Diet Cooking includes: Customizing your approach -Explore three complete meal plans focused on weight loss, heart health, and overall wellness to help you ease into the Mediterranean diet and address specific concerns. A guide to Mediterranean living -Get a detailed breakdown of the main Mediterranean food groups, as well as the origins and benefits of this healthy lifestyle. Mediterranean must-haves -Discover a practical guide to stocking your kitchen with Mediterranean essentials, including dry goods, herbs and spices, and fridge favorites. Adopt a Mediterranean diet for heart health, weight loss, and overall wellness-these delicious recipes and helpful meal plans will show you the way. 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