The Mediterranean Diet Cookbook for Beginners: Meal Plans, Expert Guidance, and 100 Recipes to Get You Started

The Mediterranean Diet Cookbook for Beginners: Meal Plans, Expert Guidance, and 100 Recipes to Get You Started

by Elena Paravantes RDN

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Overview

With 100 recipes and practical advice, this is the only guide you'll need to get started on the authentic Mediterranean diet!

Featuring a perfect balance of vegetables, grains, fruit, generous portions of olive oil, and occasional servings of meat and fish, the authentic Mediterranean diet is not only healthy, it's delicious! But how do you get started on this incredible time-tested, scientifically proven diet? The Mediterranean Diet Cookbook for Beginners is the only resource you'll need, with 100 recipes and expert advice from Registered Dietitian Nutritionist Elena Paravantes.

Here's what you'll find in this comprehensive guide:

100 simple, tried-and-tested, healthy and delicious recipes, made with fresh, wholesome ingredients, and each with detailed nutrition information
An easy-to-follow 14-day meal plan to get you started, with comprehensive shopping and food lists, and tips for creating your own menus
Detailed guidance on how to shop for the right ingredients, how to cook the Mediterranean way, and how to stick with the diet for life
Practical insight and tips for adopting a Mediterranean lifestyle that will improve not just your health, but your overall wellbeing




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Product Details

ISBN-13: 9781465497673
Publisher: DK
Publication date: 12/29/2020
Pages: 192
Sales rank: 10,792
Product dimensions: 7.60(w) x 9.10(h) x 0.60(d)

About the Author

Elena Paravantes, RDN is the creator of olivetomato.com, the top online resource for the authentic Mediterranean diet. She is a registered dietitian nutritionist, writer, consultant, and lecturer with over 20 years of professional experience both in the United States and Greece. An award-winning expert on the Greek Mediterranean diet, her interviews and articles have appeared in publications and websites including U.S. News and World Report, CNN, Prevention, Men's Health, Women's Health, Shape, Fitness, Parade, Salon, Today's Dietitian, Food & Nutrition, and NPR. She is the past food and nutrition editor of the Greek editions of Men's Health and Prevention magazines. Elena is frequently invited to speak about issues related to the Mediterranean diet at international and national conferences, and has collaborated with a number of institutions including Yale University, Loyola University, The University of Missouri, Louisiana State University, American College of Greece, and American University of Madaba in Jordan.

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

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