Table of Contents
1 Introduction 11
What Is the Authentic Mediterranean Diet? 12
The Health Benefits of the Mediterranean Diet 14
The Principles of an Authentic Mediterranean Diet 16
The Mediterranean Diet-Frequently Asked Questions 18
The Mediterranean Lifestyle 20
What to Eat and How Often to Eat It 22
Shopping for the Mediterranean Diet 24
Buying, Using, and Storing Olive Oil 26
Mediterranean Cooking Techniques and Shortcuts 28
Creating Meals and Menus 30
Two-Week Getting Started Mediterranean Diet Meal Plan (Week 1) 32
Two-Week Getting Started Mediterranean Diet Meal Plan (Week 2) 34
2 Breakfasts 37
Greek Yogurt Breakfast Bowl with Almonds, Banana, and Tahini 39
Mediterranean Omelet 40
Bulgur Wheat Cereal with Apples and Almonds 41
Ricotta and Fruit Bruschetta 42
Savory Feta, Spinach, and Red Pepper Muffins 44
Savory Zucchini Muffins 45
Shakshuka (Poached Egg on Tomatoes with Spices and Onion) 47
Mediterranean Breakfast Pita Sandwiches 48
Kagianas (Scrambled Eggs with Feta and Tomato) 50
Mediterranean-Inspired White Smoothie 51
Tiropita (Greek Cheese Pie) 52
3 Vegetable and bean entrées 55
Caponata (Sicilian Eggplant) 57
Greek-Style Pea Casserole 58
Gigantes (Greek Roasted Butter Beans) 59
Fasolakia (Greek Green Beans) 60
Cretan Roasted Zucchini 63
Mediterranean Black-Eyed Pea Stew 64
Sheet Pan Cauliflower with Parmesan and Garlic 65
Roasted White Beans with Summer Vegetables 66
Stuffed Eggplant with Onion and Tomato 68
Lightened-Up Eggplant Parmigiana 69
Braised Cauliflower 71
Venetian-Style Pasta e Fagioli 72
Chickpea Patties with Tomato Sauce 73
Briami (Sheet Pan Roasted Vegetables) 74
Chickpeas with Spinach and Sun-Dried Tomatoes 76
Lentil Stew 77
Sweet Potato and Chickpea Moroccan Stew 79
4 Pasta, rice, and savory pie entrées 81
Fakorizo (Greek Lentils with Vegetables and Rice) 82
Spanakorizo (Greek Spinach and Rice) 84
Prasorizo (Greek Leeks and Rice) 85
Greek Chickpeas and Rice with Tahini and Lemon 87
Rotini with Spinach, Cherry Tomatoes, and Feta 88
Crustless Savory Zucchini and Feta Pie 89
Neapolitan Pasta and Zucchini 90
Mediterranean Pasta Salad 92
Pilaf with Eggplant and Raisins 93
Puglia-Style Pasta with Broccoli Sauce 95
Leek and Feta Pie 96
Spaghetti alla Puttanesca 97
Spanakopita (Greek Spinach Pie) 98
Tomato Rice 100
Orzo with Feta and Marinated Peppers 101
Vegetarian Paella 103
5 Seafood, meat, and poultry entrées 105
Citrus Mediterranean Salmon with Lemon Caper Sauce 107
Mediterranean Garlic and Herb-Roasted Cod 108
Psari a la Spetsiota (Oven-Roasted Fish with Tomato and Onion) 109
Shrimp and Feta Saganaki 110
Sautéed Garlic-Lemon Shrimp 112
Chicken Souvlaki 113
Grilled Fish with Walnut Gremolata 115
Stewed Pork with Greens 116
Hearty Stewed Beef in Tomato Sauce 117
One-Pan Greek Pork and Vegetables 118
Spiced Oven-Baked Meatballs with Tomato Sauce 120
Bifteki (Mediterranean Burgers) 121
Greek Roasted Lemon Chicken with Potatoes 123
Spanish Sautéed Lemon and Garlic Chicken 124
Traditional Chicken Cacciatore 125
6 Salads 127
Tossed Green Mediterranean Salad 128
Classic Tabbouleh 129
Traditional Greek Salad 130
Insalata Caprese (Italian Tomato and Mozzarella Salad) 132
Panzanella (Tuscan Tomato and Bread Salad) 133
Beet and Walnut Salad 135
Pipirrana (Spanish Summer Salad) 136
Cabbage and Carrot Salad 137
Dakos (Cretan Salad) 138
Zucchini and Ricotta Salad 140
Watermelon and Feta Salad 141
Horta (Warm Greens Salad) 143
Arugula Spinach Salad with Shaved Parmesan 144
Mediterranean No-Mayo Potato Salad 145
Sicilian Salad 146
Citrus Avocado Salad 148
Italian Summer Vegetable Barley Salad 149
7 Snacks and appetizers 151
Sardine and Herb Bruschetta 152
Kalamata Olive Tapenade 154
Mediterranean-Style Stuffed Mushrooms 155
Baked Italian Spinach and Ricotta Balls 157
Loaded Vegetable Pita Pizzas with Tahini Sauce 158
Mediterranean Lentil Bowl 159
Stuffed Dates with Feta, Parmesan, and Pine Nuts 160
Classic Hummus 162
Tzatziki (Greek Yogurt and Garlic Dip) 163
Easy Eggplant Dip 165
Chunky Red Pepper and Feta Dip 166
Tirokafteri (Spicy Feta and Yogurt Dip) 167
Roasted Stuffed Figs 168
No-Mayo Tuna Salad Cucumber Bites 170
Mediterranean Mini Spinach Quiche 171
8 Desserts 173
Crispy Apple Phyllo Tart 175
Karithopita (Greek Juicy Walnut Cake) 176
Light and Lemony Olive Oil Cupcakes 177
Koulourakia (Olive Oil Cinnamon Cookies) 178
Olive Oil Greek Yogurt Brownies 180
Greek Yogurt Ricotta Mousse 181
Lightened-Up Baklava Rolls (Walnut Phyllo Rolls) 183
Greek Island Almond Cocoa Bites 184
Poached Apricots and Pistachios with Greek Yogurt 185
References 186
Index 188