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The 30-Minute Mediterranean Diet Cookbook: 101 Easy, Flavorful Recipes for Lifelong Health

The 30-Minute Mediterranean Diet Cookbook: 101 Easy, Flavorful Recipes for Lifelong Health


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30-minute recipes to make the Mediterranean diet easy any day of the week

The vibrant, wholesome Mediterranean diet supports heart health and combats chronic disease—and folding it into an everyday routine is the surest way to feel its benefits. The 30-Minute Mediterranean Diet Cookbook helps anyone create a lifestyle full of all the delights this diet has to offer, from crisp produce to lean proteins and healthy fats on a foundation of hearty whole grains.

These uncomplicated recipes are perfect for anyone without a lot of time to spare—or without any kitchen experience. The ingredients can be easily found in grocery stores, and many recipes are labeled as 5-ingredient, one-pot, or 15-minute. Spending less time cooking means spending more time sitting down with a satisfying meal and toasting a glass of red wine to good health!

Set the table with dishes like:

  • Mediterranean Potato Salad—Aromatic lemons and olives combine with fresh herbs in a vacation-inspired potato salad that’s perfect chilled for a summer picnic or warmed for a cold winter’s day.
  • Tilapia with Red Onion and Avocado—Delicate fish fillets are perfectly cooked in only 3 minutes—in the microwave—before being stuffed with citrusy onions and complemented with creamy avocado.
  • Chickpea Patties in Pitas—This twist on the beloved street food falafel wraps crunchy chickpea fritters in warm pita bread and tops them with refreshing cucumber yogurt sauce.

Make the Mediterranean diet an everyday habit with these quick, nourishing recipes.

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Product Details

ISBN-13: 9781641520935
Publisher: Callisto Media
Publication date: 10/30/2018
Pages: 196
Sales rank: 18,299
Product dimensions: 7.50(w) x 10.00(h) x 0.70(d)

About the Author

Serena Ball, MS, RDN, and Deanna Segrave-Daly, RDN, have over 20 years of food, nutrition, and culinary communications experience, and they’ve dedicated their careers to helping people get delicious and nutritious meals on the table. Together, they co-own Teaspoon Communications, LLC, and blog at, where their motto is “Two dietitians who love food as much as you do.” This is their first cookbook.

Table of Contents

Introduction x

1 Why the Mediterranean Diet? 1

2 Breakfast 17

Pomegranate Cherry Smoothie Bowl 18

Greek Yogurt Breakfast Parfaits with Roasted Grapes 19

Mashed Chickpea, Feta, and Avocado Toast 20

Quickie Honey Nut Granola 21

Breakfast Polenta 22

Baked Ricotta with Pears Mediterranean Fruit 23

Bulgur Breakfast Bowl 24

Scrambled Eggs with Goat Cheese and Roasted Peppers 25

Marinara Eggs with Parsley 26

Italian Breakfast, Bruschetta 27

3 Small Plates and Snacks 29

Mediterranean Fruit, Veggie, and Cheese Board 30

Lemony Garlic Hummus 31

Romesco Dip 32

Eggplant Relish Spread 33

Honey-Rosemary Almonds 34

Fig-Pecan Energy Bites 35

Crunchy Orange-Thyme Chickpeas 36

Sesame-Thyme Mano'ushe Flatbread 37

4 Salads and Soups 39

Pistachio-Parmesan Kale-Arugula Salad 40

Easy Italian Orange and Celery Salad 41

Melon Caprese Salad 42

Chopped Greek Antipasto Salad 43

Mediterranean Potato Salad 45

Roasted Broccoli Panzanella Salad 46

Pastina Chicken Soup with Kale 47

Mushroom-Barley Soup 48

Easy Pasta Fagioli Soup 49

Roasted Carrot Soup with Parmesan Croutons 50

Paella Soup 52

5 Beans, Rice, and Grains 55

Italian Baked Beans 56

Cannellini Bean Lettuce Wraps 57

Israeli Eggplant, Chickpea, and Mint Sauté 58

Mediterranean Lentils and Rice 60

Brown Rice Pilaf with Golden Raisins 61

Lebanese Rice and Broken Noodles with Cabbage 62

Lemon Farro Bowl with Avocado 63

Barley Risotto with Parmesan 64

Garlic-Asparagas Israeli Couscous 65

6 Sandwiches and Wraps 67

Prosciutto-Lettuce-Tomato-Avocado Sandwiches 68

Italian Tuna Sandwiches 69

Margherita Open-Face Sandwiches 70

Roasted Veggie Panini 72

Chickpea Patties in Pitas 74

Greek Salad Wraps 76

Dill Salmon Salad Wraps 77

Chicken Parmesan Wraps 78

7 Pizza and Pasta 81

Roasted Tomato Pita Pizzas 82

Green and White Pizza 83

White Clam Pizza Pie 85

Mediterranean Veggie Pizza with Pourable Thin Crust 87

Triple-Green Pasta 89

No-Drain Pasta alla Norma 90

Zucchini with Bow Ties 91

Roasted Asparagus Caprese Pasta 92

8 Fish and Seafood 95

Speedy Tilapia with Red Onion and Avocado 96

Grilled Fish on Lemons 97

Weeknight Sheet Pan Fish Dinner 99

Crispy Polenta Fish Sticks 100

Salmon Skillet Supper 101

Tuscan Tuna and Zucchini Burgers 102

Sicilian Kale and Tuna Bowl 103

Mediterranean Cod Stew 104

Steamed Mussels in White Wine Sauce 105

Orange and Garlic Shrimp 107

Roasted Shrimp-Gnocchi Bake 108

Spicy Shrimp Puttanesca 109

9 Vegetable Main Dishes 111

Greek Stuffed Collard Greens 112

Walnut Pesto Zoodles 113

Cauliflower Steaks with Eggplant Relish 115

Mediterranean Lentil Sloppy Joes 117

Gorgouzola Sweet Potato Burgers 118

Zucchini-Eggplant Gratin 120

Grilled Stuffed Portabello Mushrooms 122

Stuffed Tomatoes with Tabbouleh 124

Polenta with Mushroom Bolognese 126

North African Peanut Stew over Cauliflower Rice 128

10 Chicken 131

Grilled Oregano Chicken Kebabs with Zucchini and Olives 132

Honey Almond-Crusted Chicken Tenders 133

One-Pan Parsley Chicken and Potatoes 134

Romesco Poached Chicken 136

Roasted Red Pepper Chicken with Lemony Garlic Hummus 137

Tahini Chicken Rice Bowls 138

Sheet Pan Lemon Chicken and Roasted Artichokes 139

Peach-Glazed Chicken Drummies 141

Baked Chicken Caprese 143

Grape Chicken Panzanella 145

11 Meat 147

Moroccan Meatballs 148

Beef Spanakopita Pita Pockets 149

Grilled Steak, Mushroom, and Onion Kebabs 150

Beef Gyros with Tahini Sauce 152

Beef Sliders with Pepper Slaw 154

Mini Greek Meatloaves 156

Yogurt-and-Herb-Marinated Pork Tenderloin 158

Turkish Lamb Stew 160

12 Desserts 163

Chilled Dark Chocolate Fruit Kebabs 164

Vanilla Greek Yogurt Affogato 165

Grilled Stone Fruit with Whipped Ricotta 166

Pomegranate-Quinoa Dark Chocolate Bark 167

Lemon Fool 169

Roasted Orange Rice Pudding 171

Honey-Cherry Walnut Brownies 173

Conversion Tables 175

References 176

Recipe Index 178

Index 180

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