CONTENTS
1: INTRODUCTION
What Is the Authentic Mediterranean Diet?
The Health Benefits of the Mediterranean Diet
The Principles of an Authentic Mediterranean Diet
The Mediterranean DietβFrequently Asked Questions
The Mediterranean Lifestyle
What to Eat and How Often to Eat It
Shopping for the Mediterranean Diet
Buying, Using, and Storing Olive Oil
Mediterranean Cooking Techniques and Shortcuts
Creating Meals and Menus
Two-Week Getting Started Mediterranean Diet Meal Plan (Week 1)
Two-Week Getting Started Mediterranean Diet Meal Plan (Week 2)
2: BREAKFASTS
Greek Yogurt Breakfast Bowl with Almonds, Banana, and Tahini
Mediterranean Omelet
Bulgur Wheat Cereal with Apples and Almonds
Ricotta and Fruit Bruschetta
Savory Feta, Spinach, and Red Pepper Muffins
Savory Zucchini Muffins
Shakshuka (Poached Egg on Tomatoes with Spices and Onion)
Mediterranean Breakfast Pita Sandwiches
Kagianas (Scrambled Eggs with Feta and Tomato)
Mediterranean-Inspired White Smoothie
Tiropita (Greek Cheese Pie)
3: VEGETABLE AND BEAN ENTRΓES
Caponata (Sicilian Eggplant)
Greek-Style Pea Casserole
Gigantes (Greek Roasted Butter Beans)
Fasolakia (Greek Green Beans)
Cretan Roasted Zucchini
Mediterranean Black-Eyed Pea Stew
Sheet Pan Cauliflower with Parmesan and Garlic
Roasted White Beans with Summer Vegetables
Stuffed Eggplant with Onion and Tomato
Lightened-Up Eggplant Parmigiana
Braised Cauliflower
Venetian-Style Pasta e Fagioli
Chickpea Patties with Tomato Sauce
Briami (Sheet Pan Roasted Vegetables)
Chickpeas with Spinach and Sun-Dried Tomatoes
Lentil Stew
Sweet Potato and Chickpea Moroccan Stew
4: PASTA, RICE, AND SAVORY PIE ENTRΓES
Fakorizo (Greek Lentils with Vegetables and Rice)
Spanakorizo (Greek Spinach and Rice)
Prasorizo (Greek Leeks and Rice)
Greek Chickpeas and Rice with Tahini and Lemon
Rotini with Spinach, Cherry Tomatoes, and Feta
Crustless Savory Zucchini and Feta Pie
Neapolitan Pasta and Zucchini
Mediterranean Pasta Salad
Pilaf with Eggplant and Raisins
Puglia-Style Pasta with Broccoli Sauce
Leek and Feta Pie
Spaghetti alla Puttanesca
Spanakopita (Greek Spinach Pie)
Tomato Rice
Orzo with Feta and Marinated Peppers
Vegetarian Paella
5: SEAFOOD, MEAT, AND POULTRY ENTRΓES
Citrus Mediterranean Salmon with Lemon Caper Sauce
Mediterranean Garlic and Herb-Roasted Cod
Psari a la Spetsiota (Oven-Roasted Fish with Tomato and Onion)
Shrimp and Feta Saganaki
SautΓ©ed Garlic-Lemon Shrimp
Chicken Souvlaki
Grilled Fish with Walnut Gremolata
Stewed Pork with Greens
Hearty Stewed Beef in Tomato Sauce
One-Pan Greek Pork and Vegetables
Spiced Oven-Baked Meatballs with Tomato Sauce
Bifteki (Mediterranean Burgers)
Greek Roasted Lemon Chicken with Potatoes
Spanish SautΓ©ed Lemon and Garlic Chicken
Traditional Chicken Cacciatore
6: SALADS
Tossed Green Mediterranean Salad
Classic Tabbouleh
Traditional Greek Salad
Insalata Caprese (Italian Tomato and Mozzarella Salad)
Panzanella (Tuscan Tomato and Bread Salad)
Beet and Walnut Salad
Pipirrana (Spanish Summer Salad)
Cabbage and Carrot Salad
Dakos (Cretan Salad)
Zucchini and Ricotta Salad
Watermelon and Feta Salad
Horta (Warm Greens Salad)
Arugula Spinach Salad with Shaved Parmesan
Mediterranean No-Mayo Potato Salad
Sicilian Salad
Citrus Avocado Salad
Italian Summer Vegetable Barley Salad
7: SNACKS AND APPETIZERS
Sardine and Herb Bruschetta
Kalamata Olive Tapenade
Mediterranean-Style Stuffed Mushrooms
Baked Italian Spinach and Ricotta Balls
Loaded Vegetable Pita Pizzas with Tahini Sauce
Mediterranean Lentil Bowl
Stuffed Dates with Feta, Parmesan, and Pine Nuts
Classic Hummus
Tzatziki (Greek Yogurt and Garlic Dip)
Easy Eggplant Dip
Chunky Red Pepper and Feta Dip
Tirokafteri (Spicy Feta and Yogurt Dip)
Roasted Stuffed Figs
No-Mayo Tuna Salad Cucumber Bites
Mediterranean Mini Spinach Quiche
8: DESSERTS
Crispy Apple Phyllo Tart
Karithopita (Greek Juicy Walnut Cake)
Light and Lemony Olive Oil Cupcakes
Koulourakia (Olive Oil Cinnamon Cookies)
Olive Oil Greek Yogurt Brownies
Greek Yogurt Ricotta Mousse
Lightened-Up Baklava Rolls (Walnut Phyllo Rolls)
Greek Island Almond Cocoa Bites
Poached Apricots and Pistachios with Greek Yogurt
References
Index