Fix It with Mediterranean Food: Nutrition Advice and Healthy Ways to Strengthen Your Immune System for Fight Disease

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FIX IT WITH MEDITERRANEAN FOOD

Nutrition Advice and Healthy Ways to Strengthen Your Immune System for Fight Disease

Garry Goodman

TEXT COPYRIGHT © GARRY GOODMAN

All rights reserved. No part of this guide may be reproduced in any form without permission in writing from the publisher except in the case of brief quotations embodied in critical articles or reviews.

LEGAL & DISCLAIMER

The information contained in this book and its contents is not designed to replace or take the place of any form of medical or professional advice; and is not meant to replace the need for independent medical, financial, legal, or other professional advice or services, as may be required. The content and information in this book has been provided for educational and entertainment purposes only. The content and information contained in this book has been compiled from sources deemed reliable, and it is accurate to the best of the Author’s knowledge, information, and belief. However, the Author cannot guarantee its accuracy and validity and cannot be held liable for any errors and/or omissions. Further, changes are periodically made to this book as and when needed. Where appropriate and/or necessary, you must consult a professional (including but not limited to your doctor, attorney, financial advisor, or such other professional advisor) before using any of the suggested remedies, techniques, or information in this book. Upon using the contents and information contained in this book, you agree to hold harmless the Author from and against any damages, costs, and expenses, including any legal fees potentially resulting from the application of any of the information provided by this book. This disclaimer applies to any loss, damages or injury caused by the use and application, whether directly or indirectly, of any advice or information presented, whether for breach of contract, tort, negligence, personal injury, criminal intent, or under any other cause of action. You agree to accept all risks of using the information presented inside this book. You agree that by continuing to read this book, where appropriate and/or necessary, you shall consult a professional (including but not limited to your doctor, attorney, or financial advisor or such other advisor as needed) before using any of the suggested remedies, techniques, or information in this book. 2

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TABLE OF CONTENT INTRODUCTION 6 HOW DOES MEDITERRANEAN DIET WORK? 8 HOW CAN YOU START? 16 FOODS TO EAT AND AVOID 20 MORE REASONS TO EAT A MEDITERRANEAN-STYLE DIET 29 WILL MEDITERRANEAN DIET HELP YOU IN THE PREVENTION OF CARDIOVASCULAR DISEASES, SLOW AGING, AND IMPROVE YOUR HEALTH? 44 HOW TO USE THE MEDITERRANEAN DIET FOR WEIGHT LOSS – MEAL PLAN 50 BREAKFAST RECIPES 54 Avocado Spread 56 Strawberry Yogurt 58 Peaches And Cream 60 Avocado Egg 62 Blueberry Pancakes 64 Breakfast Hash 66 Pecan And Orange Bowls 68 Baked Eggs And Artichokes 70 Egg Croissants 72 Polenta With A Dose Of Cranberries & Pears 74 Mediterranean Frittata 76 Turmeric Scramble 78 Carrot Breakfast Cake 80 Shrimp And Eggs Mix 82 Spinach Smoothie 84 Sweet Potato Noodles With Hollandaise

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Sauce 86 Almond Butter & Blueberry Smoothie 88 Coconut Buckwheat Porridge 90 FISH & SEAFOOD Shrimp And Asparagus Salad Tuna And Orange Mix Tasty Roast Salmon Tuna Veggie Salad Salmon And Tomatoes Lime Mackerel Tuna Salad With Avocado Stuffed Sardines Fish Tacos Mediterranean Shrimp & Strawberry Salad Shrimp Zoodles Avocado Stuffed With Tuna & Pepper Parsley Tuna Bowls Salmon Teriyaki Spiced Prawns Shrimp Salad Ginger Sesame Halibut POULTRY RECIPES Chicken Thighs And Grapes Mix Chicken Lasagna Thyme Chicken Mix Mandarin Chicken Stir Fry Chicken Legs With Potatoes & Sweet Corns Parmesan Turkey Garlic Chicken Balls Sticky Honey Chicken Wings Chicken And Mushrooms

92 94 96 98 100 102 104 106 108 110 112 114 116 118 120 122 124 126 128 130 132 134 136 138 140 142 144 146

Chicken And Veggies Tortilla Soup Cashew Turkey Medley Chicken And Spinach Salad Chicken Stew

148 150 152 154

VEGETABLES Spinach And Feta Pita Bake Eggplant Parmesan Chili Collard Greens Cream Carrot Soup Sun-Dried Tomato Pesto Pasta Balsamic-Glazed Roasted Cauliflower Black Bean Wrap With Hummus Vegetarian Ratatouille Butternut Squash Tart Lemon Arugula Salad Linguine With Wild Mushrooms Bell Peppers And Avocado Bowls

156 158 160 162 164 166 168 170 172 174 176 178 180

DESSERTS & SNACKS 182 Peach Crisp 184 Delicious Hummus 186 Lentils Spread 188 Roasted Walnuts 190 Chocolate Mousse 192 Almond Apricot Biscotti 194 Bruschetta With Pesto Cheese & Tomato 196 Raspberry Parfait 198 Figs With Ricotta & Walnuts 200 Orange Rice Pudding 202 Grana Padano Herbed Walnuts 204 Marinated Olives 206 Zucchini Dip 208 Apricot And Almond Crisp 210 Apples And Yogurt 212 CONCLUSION 214

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INTRODUCTION Based on the diets from the southern European countries such as Italy, Greece, and Crete, the Mediterranean diet is not only one of the most delicious, but one of the healthiest as well. People in these countries tend to have good health, slender bodies (no matter how much they eat) and live long and quality life. Of course, there are many factors for that (such as nature and genes), but in general, the food you are consuming plays the largest role in the way how you feel, look, and how healthy you would be. The Mediterranean diet mainly offers whole grains, fresh fruits and vegetables, good fats (fish, olive oil, nuts), fish, and a very small amount of other types of meat. But, it is not only the food you are consuming but also how you do that. People these days have less time to sit down and enjoy their meals let alone gather the family and enjoy their lunch or dinner for a longer time. Combined with a proper physical activity, this diet also provides the best results – healthy and fit body, good mood, and above all, feeling excellent in your skin. The Mediterranean diet is a lifestyle, a form of self-love. Not only it would help you lose the extra weight, but it would do miracles for your internal organs, and general health. 6

Unlike any other diet, this is a diet you can follow for as long as you wish. It is not harsh to switch to it, and would certainly keep you full after every meal. Natural slimming, while eating delicious foods (fresh above all) is the ideal way of losing weight. There are no extended periods of starving, you will not retrain yourself from delicious meals, nor will you feel moody because you are hungry. If your goal is losing weight without gaining it back, and become healthier, I would love to discuss this diet with you. The Mediterranean Diet is an eating pattern that will bring a healthy change in your eating habits. Enjoying food and looking forward to the next meal is crucial in this diet. I am sure that everybody who tries this diet would enjoy the meals. What is important is that it is rich in healthy, yet delicious foods. That is what makes it popular and loved. Starting this diet will help you become more mindful of the foods you are eating, how fresh they are, and the ingredients they have. Mindful eating is the most important step that would lead you on the way of becoming a healthier, fitter, and happier person. This book’s goal is to initiate you and take you through the process of starting the Mediterranean diet. Together, we will learn about why it so good for your health, if you could actually slim with it and what foods are great for you. Without further ado, let’s dive into the first chapter. 7

HOW DOES MEDITERRANEAN DIET WORK? Recognized by the UN as an endangered species, this diet, or rather an eating pattern, is based on the eating habits of rural people, who mainly ate what they grew. These people did not have the money to buy expensive foods (back in the days expensive food was meat), so they were mainly focused on eating the things they were able to pick from the ground and trees, or foods they were able to produce on their own such as pasta, oils, or catch in the sea (seafood). In 2013, UNESCO listed this diet as part of the cultural heritage of countries around the Mediterranean, such as Greece, Italy, Spain, Morocco, Portugal, Croatia, and Cyprus. In the beginning, I want to point out that by starting this diet, you will not magically and suddenly transform into a slender person without cholesterol issues. Nothing happens overnight, but if you follow it regularly, this diet could help you lower the risk of heart and blood vessel illnesses by about 25%. People who live in Mediterranean countries are known to be healthy, slender, and live longer. We cannot say the same for people who live fast-paced lives, eat junk and fast food, do not work out, and are exposed to stress every single day. Don’t get me wrong – people from the Mediterranean countries are not immune to diseases like heart attacks or cancer, but the risk of getting these illnesses is significantly lower. The first thing you think about the Mediterranean is an amazing nature, great food, delicious wine, sunny days, and people who are friendly and content with their lives. What is the secret for Mediterranean people being healthier and slender? 8

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The answer is simple - they eat plenty of fresh and whole food. Fruits and vegetables are always on their menu. You would agree that some of the most delicious Mediterranean meals are so simple and have nothing else but vegetables and olive oil. Eating a diet based on fruits, vegetables, fish, nuts, and healthy oils, would make your body detox from all the artificial ingredients you stocked while eating junk and fast food. Providing your body with healthy nutrients, vitamins, minerals, proteins, healthy fats, and a reasonable amount in carbohydrates would lead to an easy slimming. Also, you would reduce the risk of getting diabetes, cholesterol, heart failures, and cancer. The Mediterranean Diet is focused on whole-grain foods, healthy fats (olive oil, nuts, fish), fruits, vegetables, and small amounts of red meat (consumed rarely). So, how does it work? The crucial thing about this diet is that it encourages you to cook your food, pay attention to it, dine with your family, and actually slow down when you consume your meal. This way, you pay attention to the flavors and how your food is cooked. Of course, you can do this with any diet, but this diet has no processed food at all. Nothing contains added sugars or other ingredients to keep the food fresher for a longer time. Your meals contain fresh and whole fruits and vegetables (picked from the tree and ground and delivered to your table). Also, you would consume lean meats like fish, olive oil, whole grains, and legumes and almost no processed food and sweets. Providing your body with such quality ingredients would help it get what it needs, without making reserves of fats that will not be used. When consuming unhealthy foods rich in fats and carbs, your body uses the energy from the carbs, and the fats are stored (which is why there are layers of fat around your stomach, arms, and legs). With a clean and healthy diet, your body gets to use the healthy ingredients, and to burn the fats (since there are no high amounts of carbs in your diet, your body seeks the second best energy source, which is the fat). 10

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With a clean and healthy diet, your body gets to use the healthy ingredients, and to burn the fats (since there are no high amounts of carbs in your diet, your body seeks the second best energy source, which is the fat). If you decide to start exercising, your diet will show even better results. The most important thing, I believe you would love, is that this diet is not encouraging you to starve or skip meals. Every meal is important, and every meal must contain healthy ingredients. You would start your day with a light breakfast. Sure, the light meal will not keep you full for a long time, so instead of going for a snack, you should get a piece of fruit such as berries, a banana, pear, or whatever fruit you like. Your lunch is the next meal that includes plenty of vegetables combined with healthy fats such as olive oil, cheese, and nuts, and you would finish your day with a dish that contains fish and vegetables, and a glass of red wine. Following this diet will not stop you from eating foods that have carbohydrates. In this diet, carbs are welcomed. After all, those delicious pasta dishes combined with cooked sauce are people’s favorite. Carbohydrates are not your enemy if they are consumed in the right amount and combined with healthy fats (seafood, fish, olive oil), and vegetables.They are only bad for your weight if it is the only thing you are eating and in large amounts without providing your body with healthy fats, proteins, vitamins, and minerals. As I mentioned, a large amount of carbs helps the body focus on burning the carbs only so it can crate glucose which is the brains’ main energy source. The good thing about this diet is that it is so abundant, you can pick any recipe you want from French, Italian, Spanish, or Greek cuisine. Also, you have already noticed I used the phrase eating pattern instead of a diet. It is because you are not restraining yourself from anything but high amounts of processed and junk food, and you get to eat clean, delicious, and healthy foods. It is more a pattern, which gives you the right to pick what foods you would eat and how many calories you would consume daily. There is the so-called Mediterranean diet pyramid that would help you learn how to start and create your initial meal plan. 13

This pyramid’s main focus is daily eating of vegetables, fruits, whole grains, nuts, olive oil, fish, seafood, beans, and legumes. These foods should be present in your menu at least five times a week. Eggs, cheese, poultry, and yogurt should be consumed in lesser amounts, while sweets, soda drinks, heavy liquor, and red meat should be consumed rarely. So, nothing is forbidden; there are only foods that should be your main go-to ingredients and foods that should be eaten only occasionally. Perhaps you do not want to give up on alcohol, but this eating pattern allows red wine (in moderate amounts). One glass of red wine for women and two for men; if you are not a fan of wine, it is not a mandatory drink, of course. So, if you are about to try this eating pattern because you want results overnight, I would have to break it down to you and disappoint you. You will have to be patient before you see results. The best way to slim down is to do it gradually over weeks and even months.One thing I can say for sure is that people tend to overeat when they are bored or alone when they have fast food within the reach in their desk or at home. People constantly feel hunger even after eating a huge amount of calories. That is because you are only satisfying your flavor buds and not providing your body with what it needs. Junk food is packed in flavors that feel good and make you feel content. But, the results, in the long run, are not only obesity but health issues as well.So, what are the foods you should put on your list before starting this diet? Let’s check in the following chapter.

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HOW CAN YOU START? The main question people have about this diet is how to start. The truth is there is no special preparation when it comes to switching your diet from regular to the Mediterranean. Start with clear goals of what you want to achieve. How much weight do you want to lose? How many calories per meal do you want to consume? Let’s say you are not content with your current weight, and you set a goal to lose ten pounds (4.5 kilograms). Now make a mental check of all the things you have been eating in the past few days. Or in general, think of the foods you are usually eating. In most cases, people don’t pay attention to the meals they are eating. Sure, fast food tastes great and gives you the feeling of fullness at least for a while. The truth about it is that it contains ingredients that are not good for your health, but you already know that. Fast food, junk food, and processed foods and drinks contain ingredients that will only satisfy your hunger immediately but will make you crave more in a little while. And this is how you enter the wicked circle; the more you eat junk or processed food, the more you crave it. If you had such habits, and now you want to start consuming healthy meals that will help you burn the fat, you can begin by emptying your fridge from all the processed and junk food that does not benefit your health. Start by buying fresh fruits and vegetables. Prepare a bowl of soup or a salad and eat it with your lunch. Instead of indulging in chips or cookies, get a handful of nuts or a piece of fruit. Start cooking with olive oil instead of butter, and forget about your favorite cans of soda. Instead of it, get a freshly squeezed juice and drink it in the morning. Olive oil is the primary cooking oil in the Mediterranean diet. This diet does not exclude fat, but what is crucial is how healthy it is. Unlikely most diets that are reducing the use of fats, the Mediterranean diet is focused on the good fats (olives, avocado, olive oil). Poly and monosaturated fats are good for your health. Keep the saturated and 16

trans fats in low amounts (processed meats, French fries, fried onions, donuts, chips, cupcakes, junk food). Fruits and vegetables should become the dominant foods in your meals. You don’t have to live in any Mediterranean country to provide your kitchen with foods that will help you cook such meals. It is enough to change your focus to a fresh and whole-grain food. The most important thing to remember is that this is not a strict meal plan. It is just your choice of meals prepared with lots of vegetables, olive oil, legumes, beans, fish, and whole grains. The sweets are not excluded but should not be consumed as frequently as the fruits. If you eat meat and wonder how you will survive without it, there is no need to worry. Your main protein supplies will come from fish, but remember that beans, leafy greens, legumes, nuts, and dairy products also contain proteins in fewer amounts. Again, meat-eaters must not worry about how they will start this diet when it recommends mostly fish because red meat and poultry are not excluded from it. Meat is present in this diet, but it is not recommended to be consumed as frequently as fish.Eggs and fermented dairy products are also present in this diet, only in moderate amounts. Once you switch to this way of eating, you will notice that you are no longer bloated, nor do you feel hungry. Every meal contains enough nutrients to keep you full, but healthy and light at the same time. The Mediterranean Diet will help you regulate your cholesterol and will purify your blood; people with high blood pressure will have significant benefits. How can you know if a food is right for you? Beginners need to focus on fresh foods, mainly. Mediterranean meals don’t have recipes that will encourage you to use processed food. However, if you need to get processed food, check the ingredients; the fewer ingredients, it contains, the better it is. Anything with more than three ingredients is not a good choice; all those additives are not doing your body any good. They were added to keep the product’s shelf life longer. 17

Whole and fresh foods are the right choices, so you can never make a mistake by including them in your meals. It may sound like a massive challenge for people who are used to eating meals that barely contain vegetables, let alone fruits in between meals. A Mediterranean meal must contain an abundant amount of fresh vegetables and fruits. This means that seven to ten servings of vegetables and fruits should be consumed every day. If this seems like a tremendous amount to you, you can begin with three to five vegetable and fruit servings per day. Even this amount is good enough to reduce the risk of cardiovascular problems. Beginners, who are not used to such foods, can start the simplest way possible. For instance, anytime you prepare your eggs for breakfast, add some spinach or kale. Or you can add some avocado, tomatoes or cucumber to your sandwich; substitute your chocolate bars with an apple, a banana or a peach. Every time you want to have red meat for lunch or dinner, go for a fish instead. Mackerel, tuna, or salmon will provide you with enough proteins and omega-3 fatty acids. Shellfish are another excellent option; they are packed in lean proteins but don’t contain that many omega-3 fatty acids. Red meat or any other processed meats should be eaten less frequently. When it comes to dairy products such as cheese, you are allowed to eat it. Instead, to eat processed cheese with a burger chose strong-flavored cheeses such as feta (in smaller amounts); processed cheese is not the best option (Cheddar, American). As mentioned above, whole grains are an excellent choice in this diet. This is, as the name suggests, whole food; it comes in its original form, and it was not anyhow processed. You can add quinoa in your menu; start the day with well-cooked quinoa combined with some honey or cheese with intense flavor. Quinoa is an excellent “filler” for salads. Barley is another great choice for beginners; it makes the perfect combination with any salad or main dish. Oatmeal will help you go through your first Mediterranean diet breakfasts. Popcorn is not excluded, but make sure you use olive oil for popping it (no butter in your popcorn; use some olive oil and salt instead). 18

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FOODS TO EAT AND AVOID As we discussed so far, this eating pattern is mostly based on plant-based food; anything that grows in the garden, such as fruits, vegetables, nuts, seeds, is more than welcome on your plate. However, this is not a vegan or vegetarian diet because it involves consuming fish (several times a week), dairy products in moderation and red meat (and other processed meats) every now and then. While other diets are strictly forbidding alcohol, the Mediterranean pattern of eating is quite liberal and allows the consummation of wine, but in moderation and always with a meal. What is crucial for this lifestyle is that besides the whole and fresh food, you need to have physical activity (anything that feels suitable for you). People who live around the Mediterranean are very serious about their meals. They eat slowly, truly enjoying their food, and resting after a meal is a must. This is how you allow your body to take some time and digest the food. I would like to point out that this is not a harsh diet that will make you feel hungry; you will always have delicious meals on your menu. So, even if you decide to change your eating habits drastically, you will not find yourself craving other foods. The thing with any change of eating is to allow yourself to get used to the new foods. Naturally, if you were mostly eating fast and processed food, soda drinks, and snacks packed in calories, switching to a healthy lifestyle might be a little tricky. So, take your time and start adjusting your menu slowly.

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Let’s see what foods are suitable for this diet: Start by getting a bottle of extravirgin olive oil. No matter how much you follow the recommended foods list, you will make a mistake if you continue using butter or other cooking oil. Extra-virgin olive oil is excellent for fresh salads, cooking your fish and seafood, preparing snacks, and so on. You can’t start this diet without fruits and vegetables. The good thing about it is that it does not require you to get anything exclusive, but mostly fruits and vegetables that are seasonal such as onions, tomatoes, garlic, cucumber, peas, potatoes, cauliflower, zucchini, green beans, mushrooms, broccoli and so on. Don’t forget to get leafy greens such as spinach, kale, lettuce (great options for salads, pasta, meats). Beans and legumes are also a good choice for beginners. Lentils, beans, chickpeas are wonderful for your lunch salads but can do excellent work for your dinners as well.

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Supply your fridge with seafood. It is time to say goodbye to the red meats that are responsible for your high cholesterol. Meat, in general, will not make you fat if eaten in moderation, but when you eat it every day or every other day, combined with a large amount of carbohydrates such as French fries and white bread, it is a deadly combination. What your body now needs are the omega-3 fatty acids; these fatty acids are healthy and will help you lose weight easily. Besides that, fish and seafood are the ideal food for improving your sight, strengthening your hair and nails, and lower the risk of heart failures. Omega-3 fatty acids are anti-inflammatory and therefore are an excellent nutrient that helps in fighting depression and anxiety.

Although dairy products are not recommended for frequent consummation, you can still begin your Mediterranean diet with feta cheese, Greek yogurt, parmesan, ricotta, or Mozzarella.

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Next on your shopping list are nuts and seeds. Since your regular snacks are no longer welcomed on your menu, you will have to find a healthy substitute. Anything from cashews, hazelnuts, pistachios, walnuts, chia seeds, sunflower seeds, pumpkin seeds, chickpeas to corn is an excellent choice. If you are ever in doubt when it comes to whole foods, always go for nuts. You can eat them raw or toasted; your daily needs for healthy fats will be satisfied. Besides that, they are packed in iron and contain proteins. Nuts will satisfy your hunger in between meals and are an excellent ingredient for desserts and salads. If the idea of quitting red meat or eating it very rarely scares you, no need to worry, you can start by eating it once a week in moderate amounts. Chicken and ground beef are good options. Bread and pasta are great choices for this diet. You will surely want to make a sandwich or some delicious Italian pasta. What is important here is that your carbs are made of whole grains. 24

Eggs are included in this diet, so if you have them in your fridge, don’t hesitate to use them for whatever meal you want. Now, I have mentioned that canned foods are not the best idea since they are usually heavily processed and are not friendly in your slimming process. However, pantry food is welcomed; canned tomatoes, beans, chickpeas, corn are all good; however, always read the ingredients. The larger the ingredient list, the more processed the food is. And finally, you can’t go anywhere without your herbs. Mediterranean cuisines are aromatic and inviting thanks to the abundant use of fresh herbs such as parsley, cilantro, rosemary, black pepper, cumin, cinnamon sticks, basil, bay leaves, dill, garlic, and onion. If you enjoy aromatic herbs and spices, feel free to add them to your kitchen.

To sum it all up – you will need olive oil, seasonal fruits, and vegetables, bread, pasta, and nuts. The rest of the food list is up to you and your preferences. 25

Foods that are not Mediterranean Diet Friendly This eating pattern is not strict, and its primary goal is to keep you full, content, healthy, in a great mood, and in general happy with your life. Most foods you eat, such as bread, pasta, vegetables, fish, dairy products, and even red meat, are present on the menu. However, some foods are not suitable for this diet. So, nothing is forbidden, but I want to point out that some foods are not nearly as healthy as a fresh bowl of salad, baked salmon with vegetables, or a handful of nuts. Supermarkets and restaurants are loaded with all kinds of processed foods that are prepared in a fast and unhealthy way. This does not mean that we should eat such foods. In the end, most of the foods that are not welcomed in this diet are the ones that are usually responsible for a poor heart condition, high cholesterol, poor immunity, some cancers, diabetes, lack of energy, and slow brain functioning. If you want to lose weight and keep your health in great shape, then these are the following foods should not take place on your Mediterranean diet menu.

Red meat and processed meats may be delicious, but you should put their consummation to a minimum. Bacon, salami, burgers, sausages, stakes can be reserved for special occasions. Following this diet means to limit the consummation of such meats to once per week (especially if you are a beginner who finds the transition challenging). I suggest you limit your red meat and processed meat intake once or twice per month. Besides butter, avoid using hydrogenated oils such as palm kernel and palm oil. If you read the ingredients of most cookies, chocolates, potato chips, and other processed foods, you will see that the manufacturers use palm oil. Itis harmful to our planet and is beyond unhealthy for consuming, as well. Even popcorn sold in the supermarkets is usually made with palm oil. 26

The next ingredient that you need to avoid is sugar. Every diet is trying to limit the intake of sugar. Some people say they barely use white sugar in their daily meals, but the truth is, most processed foods contain it. All condiments, processed cheeses, and meats have it. Sweets such as cupcakes, donuts, your favorite coffee drinks, soda, and soft drinks, are all packed with sugar. So, whenever you have a sweet tooth, you will have to forget about your go-to options. Instead of munching a chocolate bar, take an apple or another seasonal fruit. Avoid adding sugar in your coffee and if you feel like having a fruit juice, make sure it is freshly squeezed. By avoiding sugars, you are training yourself to quit all the unhealthy foods and drinks that contain far more sweeteners than the daily intake. Although most people believe that fats and carbohydrates make them obese, the truth is, sugar is the most dangerous ingredient that increases your weight. Refrained grains are part of most people’s diets; white flour and white rice are not the best options for the Mediterranean diet. Instead, go for bread made of whole grains flour, brown rice, and pasta made of whole wheat. I understand that butter makes any food super tasty, but you will have to limit its consummation. Olive oil replaces butter in your cooking. Butter or animal fats are unhealthy options. Although butter is considered to be a dairy product, it should not find its place in your frying pans. Although wine is not restricted from this diet, heavy liquor is. Brandi, whiskey, vodka, tequila, or gin are not good options. These alcoholic drinks contain heavy amounts of sugar.

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MORE REASONS TO EAT A MEDITERRANEAN-STYLE DIET So far, we talked about the health benefits of eating clean and whole food compared to the everyday use of processed foods and red meat. In the long run, the Mediterranean eating pattern would help you lose weight, cleanse your system, and reduce the risk of cardiovascular diseases, cancers, and other illnesses. Mediterranean diet is rich in vegetables, fruits, seeds and nuts, fish, and legumes. A diet loaded of these foods is a great way to provide your body with healthy nutrients. This diet is a very popular option for weight loss, but even if you don’t want to slim, you can switch to this diet because of its health benefits. We are all exposed to risks of health issues such as heart and cardiovascular problems, skin issues, diabetes, or even cancer. By following this diet Mediterranean diet, you are reducing the risk of these illnesses for at least twenty-five percent. 29

Weight Loss This diet is a regular way of eating for people who live around the Mediterranean (Spain, France, Italy, Greece, Cyprus). These people eat foods that are locally grown (fruits, vegetables, herbs). The easy weight loss lies in the fact that the diet is focused on consuming fresh and whole-food without extra additives that only add flavor and increase your cravings. The purging effect of fruits and vegetables, nuts, and healthy fats such as olive oils helps in cleansing your body from fats and cholesterol. You are becoming healthier while losing weight. Also, this diet is an excellent way to maintain your weight in the long run. If your goal is a significant weight loss, you can combine the diet with calorie restriction and exercises of your choice. Hydration is crucial for every diet, so you should not forget your eight glasses of water per day. The good thing here is that you would hydrate yourself through fruits and vegetables as well.

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No Calorie Counting Nobody wants to be bothered by the number of calories they consume during the day. Sure, some diets are very strict about this and would make you obsess over it, but the Mediterranean eating pattern is entirely free of this. You do not have to count the calories, and in fact, you can eat a full plate. This is one of the best reasons why you should start this eating pattern. Every meal you have is abundant in healthy nutrients, and you provide your body with the right amount of carbs, healthy fats, vitamins, minerals, and natural sugars. Your body would easily deal with digestion. Even snacks are not forbidden, so next time you feel like munching something between lunch and dinner, you could freely grab a handful of hazelnuts, pumpkin seeds, or Brazilian nuts.

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Fresh Food All The Way When following this eating pattern, you know that what you buy grocery for this day or week, it must be eaten right ahead. You won’t have to deal with freezing foods, forgetting about them, or eating them when they have lost their flavors. Not only will you always know that you consume fresh food, but you would actually save money. If you have the conditions, you can always plant some vegetables such as cherry tomatoes or herbs like basil, rosemary, parsley, or cilantro. Think of all the foods that you used to throw in the trash can, just because you have forgotten them in the freezer. Now your menu requires you to use all your fruits and vegetables within a reasonable time. At the beginning, make sure you buy reasonable amounts of fresh ingredients (not more than you can actually consume within your first week).

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The Menu Is Incredibly Abundant Restrain a person from some foods, and they would crave it until they break their diet. I am not a fan of diets that forbid me to eat bread and pasta. The Mediterranean eating pattern is encouraging you to stay full while eating good and tasty foods. Do you want some bread? Sure, you can have some, just make sure it is made of whole grains. Do you feel like indulging in some well-cooked pasta combined with seafood? Go ahead, enjoy your meal. You feel like treating yourself with some red meat at the end of the week (after you had a fish or seafood two or three times this week). You are allowed to eat it without hesitation. Nothing is forbidden. Even the junk food that we all find tasty is not off the menu. It is only reserved for every once in a while. Wine in moderation is another great option. Unlike other diets that forbid alcohol entirely, this diet has wine on the menu. You are not recommended to have mixed drinks or brandies since they contain high amounts of sugar. In this diet there are no “cheat days”, but days when you can relax and eat whatever you want. That is because even if you have a slice of pizza or a hamburger and fries, it would mean nothing if your Mediterranean-based meals are on your table every day.

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You Do Not Have To Be A Master Chef To Cook These Meals Not everyone is a fan of spending time in the kitchen preparing complex meals that take hours before they are ready for eating. Most Mediterranean meals do not require special cooking skills. Most of these meals do not take more than half an hour (an hour max) for preparation. These meals are ideal for people who feel like cutting some cheese, add nuts and olives on a plate. This is how the Greeks enjoy their apéritif with the socalled mezze. Often these plates include other goodies such as fruits like grape or vegetables such as tomatoes, peppers, chickpea, and so on. Splash some herbs and olive oil on top, and you would not notice when the plate got empty. We all know how easy it is to cook some pasta. Add tomatoes, olive oil, salt, and herbs in a pot, cook it for a while and voila – there is your pasta sauce. Fish and seafood don’t require too long cooking as well, especially if you use your oven (baked salmon takes no longer than half an hour).

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Mindfulness Mindfulness means that you are aware of the present moment. Everything that you think, say or do right now is observed by your full attention. Your mind is not somewhere else, but here, focused on your work, conversation, thoughts, and even food. We all tend to have our phones at the table and scroll through our social media while we check the latest posts. We barely notice the flavors we eat, let alone how much we ate. A lot of people would say that they do not want to be bored while eating, but by putting your phone down and actually enjoying the meal, savoring every bite, you show yourself a form of self-love. Enjoying the taste and paying attention to what you eat would help you eat less, chew your food properly, and feel full after you finish your plate. Add to this, the fact that the Mediterranean diet is meant to be enjoyed with friends and family, while sitting down and slowly consuming your food, and you will realize why it is so popular. It connects people, it helps them bond, pay attention to each other, relax, and enjoy their food and drinks.

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Good For Your Budget Healthy eating should not be expensive. As mentioned earlier, this diet is based on the old rural ways of eating. People used to grow their food; back in the days buying food was an expensive practice, so people were doing their best to feed themselves with the things they already had – fruits, vegetables, flour, water, and fish. Meat (especially red meat such as pork, beef, and even poultry) was quite expensive and was eaten very rarely, mainly for religious holidays when people wanted to treat themselves. Without even knowing, Mediterranean people created one of the healthiest eating habits that expanded their lifespan, kept their weight balanced, and their health in excellent chape. Understandable, not all of us could plant a little garden and grow their fruits and vegetables, but buying seasonal fruits and veggies should not be a pricey practice. In fact, buying your Mediterranean foods on weekly basis could save you a lot of money on the long run. You perhaps wonder how? The fact that you are now dedicated to cooking your own meals at home means that you would stop spending big money on eating in restaurants. Also, this diet is good for the environment. It cuts the greenhouse gas emissions, reduces river, water, and land pollution (which is not the case with industries that make processed foods and meat).

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WILL MEDITERRANEAN DIET HELP YOU IN THE PREVENTION OF CARDIOVASCULAR DISEASES, SLOW AGING, AND IMPROVE YOUR HEALTH? In this chapter, I will focus on the health benefits of the Mediterranean diet. The health benefits of the Mediterranean diet are increased longevity and slowed aging. But also it reduces the risk of chronic diseases such as cardiovascular diseases. Eating colorful meals that contain high amounts of fruits, vegetables, healthy oils, fish and legumes, and lesser processed food with harmful ingredients is a certain way to keep your heart in good health. According to a study from 2013, published in the New England Journal of Medicine, Spanish people who were following the Mediterranean diet had a 30% lower risk of heart failures. The results were only from the diet; the participants did not exercise. The study analyzed the data again in 2018, and the results were similar. Eating high amounts of fish instead of red meat is crucial for a healthy heart. Besides that, the risk of heart attacks, seizures, heart attacks, high cholesterol, and early death is decreased. This diet also offers telomere protection. Telomeres are repetitive DNA sequences at the ends of chromosomes that decrease as we age. Shorter telomeres are related to a shorter life span and a higher risk of disease that come with age. Being overweight, consuming unhealthy foods, smoking, leading a passive lifestyle, but also genes are related to shorter telomere length. Oxidative stress and inflammation are known to catalyze telomere shortening. 44

The moderate intake of alcohol and red meat, as well as dairy products and eggs, makes this diet the best choice that would help slow your aging, reduce the risk of age-related illnesses, and expand your lifespan. People from the Greek and Italian islands, tend to live more than ninety years. Sure, there is a mix of factors for this, but their food is their strongest “weapon”. Consuming fresh and whole foods, combined with clean air, nature, and less stressful life-style add to these people’s longevity. Here are some other health benefits you could get from following this eating pattern. Not only your heart would be in great shape, and your aging would slow down, but you would also decrease the risk of other evil diseases and improve your general health. 45

Keeps Alzheimer’s Disease and memory decline at bay - This way of eating keeps your brain in a good state. With age, our memory declines, and the brain’s activity drops. Our brains require quality nutrients and oxygen, and the safest way to provide that is by consuming the right foods. Food that does not provide the blood with enough oxygen will show poor memory and cognitive functioning. It helps with managing Type 2 Diabetes - People who have type 2 diabetes should follow diets that offer dishes with lesser carbohydrates and sugars. The Mediterranean diet is a good option. You get to eat whole grains and healthy carbohydrates, which will not raise the blood sugar levels. Complex wholegrain carbohydrates like wheat berries, quinoa, or buckwheat are a much better option than processed carbohydrates most people consume, such as white bread, sweets, chocolate, and junk food. It lowers the risk of some cancers - Eating processed foods rich in unhealthy fats (palm oil, butter), red meat, sugars, and high amounts of proteins and carbohydrates is a sure way to expose your body at the high risk of illnesses and inflammation. Cancer is an illness that occurs because of poor eating habits, polluted air, stress, lack of physical activities but also genes. Following the Mediterranean diet will help you lower the risk of cancers ( breast cancer, gastric, and colorectal). According to some studies, women who follow this diet have a 62% lower risk of breast cancer. It helps with depression and anxiety - Depression is a loss of enthusiasm and enjoyment in doing things you once liked doing. Some of the symptoms of depression are sleeping issues, lethargy, despair, and lack of interest. Anxiety is another common mental issue that millions of people experience. It often manifests with nervousness in situations such as speaking to people, going out, making decisions, nervousness before significant events, fear of arguments. The symptoms include overthinking, sweaty palms, irritable bowel movement, sleep deprivation. People with anxiety believe that they are not good enough, or they do not do things good enough. According to psychologists, diet and mental health are connected. Foods rich in healthy ingredients can improve general health, including the mental state. 46

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General immunity - The Mediterranean eating pattern influences the immune system. Decreased immunity is one of the main factors in the risk of depression. The Mediterranean eating pattern is anti-inflammatory, as well. Most bacteria feed in sugars and processed food nutrients. Once you change your old eating habits and start eating fresh whole foods, your body will be less exposed to inflammation. The more inflammation your body is exposed to, you will be more inclined to depression. Studies published in The Journal of Clinical Psychiatry show depressed people have a 46% higher risk of inflammatory diseases in their blood. The Mediterranean diet is rich in anti-inflammatory foods like leafy greens, olive oil, nuts, salmon, sardines, strawberries. Foods like red meat, white bread, processed meat, deep-fried foods, soda, soft drinks are known for their inflammatory effects.

Avoiding processed foods like red meat, white bread, fats, and sugars would bring changes in every aspect of your life. Whole, healthy, and quality food affects the mood and increases the levels of serotonin. Add some exercises, and you would witness how your depression decreases. Food is just a small pebble in the jigsaw.

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HOW TO USE THE MEDITERRANEAN DIET FOR WEIGHT LOSS – MEAL PLAN If you are one of the millions of people who were not satisfied with their weight at least once, you surely want to know how to use the Mediterranean diet for slimming healthily. Now that we saw what ingredients and foods should take place in your kitchen, it is time to see how you can use them in your daily and weekly meals. Most people who have started this way of eating remained true to it, because it has no strict rules. There are only general guidelines, and people apply them as they want. Naturally, you need to stick to these general rules that require lesser use of red meats, unhealthy oils, dairy products, and sugars. The beauty of the Mediterranean diet lies in the fact that it is up to you to figure out what foods are good for you. For some people eating fish, every day seems like heaven, while others don’t find it that good. While some love salmon and eat it three times a week, others may find shellfish a better option and consume it once or twice per week. This is a diet that you can easily adapt to your lifestyle, and what is amazing is the fact that even if you often travel or have to go to a certain event (weddings, birthdays), you can still eat the proper foods without ruining your diet. Most people complain that they cannot follow their diet at work, while they travel or during the holidays. That won’t be the case with this diet, which is why people tend to stick to it for such a long time. The great thing about it is that you cannot get tired of the meals. Sure, we all love Italian cuisine, but once you feel like changing a meal but still keep it in the Mediterranean style, you can seek for recipes from the Spanish or French cuisine. 50

What I personally love about this diet is that you do not have to be the world’s best chef to prepare a meal. We talk about using fresh ingredients such as tomatoes, potatoes, carrots, lettuce, apples, walnuts, bananas. And if we are speaking honestly, everyone can make one simple meal with most of these foods. When it comes to breakfasts, a sandwich with an avocado and feta cheese will be a great option, and you don’t have to know how to cook to make it. Even if you are not the most skilled cook, you can always go for simpler recipes; everybody knows how to cook pasta and tomato sauce (fresh or from a can). There are millions fast and simple recipes for this diet, so there is no way you will get frustrated while cooking. You will learn that fresh food comes before frozen or canned (processed food). Perhaps, that will be the biggest challenge. People’s lifestyle these days is fastpaced, and none of us wants to spend a lot of time in the kitchen. But, since this is something you are doing for your own benefit, you will have to learn to enjoy picking the right foods, read the ingredients, and actually cook a little bit. The easiest way to start your first week is to prepare a meal plan. That requires buying the ingredients you know you will like to eat. If you are not a fan of strict plans, an abundance of fruits, vegetables, fish, olive oil, nuts, and legumes will help you go through it easier. You can start your first day with a simple and light breakfast – Greek yogurt with some honey and your favorite berries. To endure the time till lunch, get a handful of your favorite nuts. Lunch can be anything from a delicious tuna salad, lentils salad mixed with tomatoes and green or red peppers, seasoned with salt and pepper, and olive oil. And finally, your dinner can be baked salmon with garlic or pasta (whole grain) with pesto or tomato sauce. Afternoon snacks can be anything from fruits, nuts, hummus with vegetables (carrots, for e.g.). It is all up to you and your preferences. All you need to do is create your menu (either strictly or roughly) and stick to it, without giving in to your cravings for sweets or junk processed snacks. 51

If the beginning seems overwhelming, set small goals; for instance if you manage to go through your first two meals, sticking to Mediterranean diet ingredients, reward yourself with dinner that contains a small amount of chicken, for example. Drink a glass of wine with your lunch or dinner. This diet is not about torturing yourself, but getting used to a healthier lifestyle. When it comes to weight loss, many people believe that the less they eat, the better results they will get. Remember, you are trying to slim down in a healthy way, not starve yourself and then return your lost weight in two days. Set time of the day when you will have physical activity; walking, hiking, gym, Pilates, yoga, jogging, cycling, or gardening. It should not feel like an errand but a pleasure. Finally, your mindset is crucial in anything that you do. If you start this new lifestyle with the belief that you are doing something nice for yourself, everything will go easily. Forget about your scale; don’t measure your weight every day, because it adds additional stress. Simply relax and become mindful about your food, how you spend your day, your thoughts, and the good time you have with your loved ones. The Mediterranean diet is a balanced plant-based food, so your results are guaranteed. What is most important is that you enjoy it.

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BREAKFAST RECIPES

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AVOCADO SPREAD Cooking Difficulty:

1/10

Cooking Time:

1 minutes

Servings:

4

STEP 1 INGREDIENTS • 2 peeled and pitted avocados, chopped • 1 tbsp. olive oil • 1 tbsp. minced shallots • 1 tbsp. lime juice • 1 tbsp. heavy coconut cream • salt • black pepper • 1 tbsp. chopped chives

In a blender, combine the avocado flesh with the oil, shallots, and the other ingredients except for the chives.

STEP 2

Pulse well, divide into bowls, sprinkle the chives on top, and serve as a morning spread.

NUTRITIONAL INFORMATION Calories: 79, Fat: 0.4 g, Carbs: 15 g, Protein: 1.3 g

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STRAWBERRY YOGURT Cooking Difficulty:

1/10

Cooking Time:

Servings:

10 minutes

4

STEP 1 INGREDIENTS • 1 c. strawberry halved • 4 c. non-fat yogurt • ½ tsp. vanilla extract

In a bowl, combine the yogurt with the strawberry, and vanilla, toss and keep in the fridge for 10 minutes.

STEP 2

Divide into breakfast.

bowls

and

NUTRITIONAL INFORMATION Calories: 79, Fat: 0.4 g, Carbs: 15 g, Protein: 1.3 g 58

serve

59

PEACHES AND CREAM Cooking Difficulty:

2/10

Cooking Time:

20 minutes

Servings:

4

STEP 1 INGREDIENTS • • • •

1 tsp. cinnamon cooking spray 2 c. coconut cream 4 peaches, sliced

Grease a baking pan with the cooking spray and combine the peaches with the other ingredients inside.

STEP 2

Bake this at 360 degrees F for 20 minutes, divide into bowls and serve for breakfast.

NUTRITIONAL INFORMATION Calories 338, Fat 29.2g, Carbs 21g, Protein 4.2g 60

61

AVOCADO EGG Cooking Difficulty:

2/10

Cooking Time:

7 minutes

Servings:

4

STEP 1

Warm up the fryer to 350ºF.

INGREDIENTS • • • •

2 avocado 4 eggs chopped chives chopped parsley

• pepper

STEP 2

Remove the pit from the avocado. Slice and scoop out part of the flesh. Shake with the seasonings.

STEP 3

Add an egg to each half and place in the preheated Air Fryer for 6 minutes.

STEP 4

Remove and serve with some additional parsley and chives if desired.

NUTRITIONAL INFORMATION Calories: 288, Fat: 26g, Protein: 7.6g, Carbs: 9.4 g

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63

BLUEBERRY PANCAKES Cooking Difficulty:

3/10

Cooking Time:

38 minutes

Servings:

12

STEP 1 INGREDIENTS • • • • • • • • •

1 tbsp. avocado oil 1 c. yogurt, full-fat ½ tsp. vanilla extract 4 tbsps. almond milk 1 ½ c. almond flour 1 c. blueberries 2 eggs, whisked 3 tbsps. coconut butter, melted 2 tbsps. stevia

In a bowl, combine the eggs with the almond milk and the other ingredients except the oil and whisk well.

STEP 2

Heat up a pan with the oil over medium heat, add ¼ cup of the batter, spread into the pan, cook for 4 minutes, flip, cook for 3 minutes more and transfer to a plate.

STEP 3

Repeat with the rest of the batter and serve the pancakes for breakfast.

NUTRITIONAL INFORMATION Calories 64, Fat 4.4g, Carbs 4.7g, Protein 1.8g 64

65

BREAKFAST HASH Cooking Difficulty:

3/10

Cooking Time:

19 minutes

Servings:

NUTRITIONAL INFORMATION 290 Calories, 19g Fat, 16g Carbs, 14g Protein

66

2

STEP 1

Set oven to medium. Add oil to a skillet and sauté garlic for 1 minute.

STEP 2

Stir in sweet potato.

STEP 3 INGREDIENTS • 1½ tsps. olive oil • 1 c. onions and peppers, chopped • 1 tomato, chopped • 1 large sweet potato, chopped • 1 handful spinach, fresh • 2 garlic cloves, crushed • freshly ground pepper • 4 pieces pre-cooked bacon, chopped

After 4 to 5 mins. add in the onion, tomato, and peppers.

STEP 4

Sauté for about 5 mins. with occasional stirring.

STEP 5

Add in the bacon and let it cook for about 5 to 7 mins. with constant stirring.

STEP 6

Add in the fresh spinach and continue cooking for another 2 to 3 mins. or until wilted.

STEP 7

Transfer in a serving plate together with fresh eggs on top.

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PECAN AND ORANGE BOWLS Cooking Difficulty:

2/10

Cooking Time:

22 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • •

3 tbsps. pecans, chopped 2 c. orange juice 2 tbsps. stevia ¼ tsp. vanilla extract 1 c. oats, steel cut 2 tbsps. coconut butter, melted

Heat up a pot with the orange juice over medium heat, add the oats, the butter, and the other ingredients, whisk, simmer for 20 minutes, divide into bowls and serve for breakfast.

NUTRITIONAL INFORMATION Calories 288, Fat 39.1g, Carbs 48.3g, Protein 4.7g 68

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BAKED EGGS AND ARTICHOKES Cooking Difficulty:

3/10

Cooking Time:

22 minutes

Servings:

4

STEP 1 INGREDIENTS • 1 c. canned artichokes, unsalted drained and chopped • 4 slices low-fat cheddar, shredded • 1 tbsp. avocado oil • 4 eggs • 1 tbsp. cilantro, chopped • 1 yellow onion, chopped

Grease 4 ramekins with the oil, divide the onion in each, add the artichokes and top with cilantro, crack an egg in each, and cheddar cheese.

STEP 2

Introduce the ramekins in the oven and bake at 380 degrees F for 20 minutes.

STEP 3

Serve the baked eggs for breakfast.

NUTRITIONAL INFORMATION Calories 345, Fat 12g, Carbs 8g, Protein 13.3g

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71

EGG CROISSANTS Cooking Difficulty:

2/10

Cooking Time:

10 minutes

Servings:

4

NUTRITIONAL INFORMATION Calories: 482; Fat: 29.9 g; Carbs: 29.8 g; Protein: 21.0 g

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STEP 1

Place a steamer basket inside the Instant Pot and pour in 1½ cups water.

STEP 2

Whip the eggs in a bowl. Add the cheese, and scallion to the eggs. Mix well.

STEP 3 INGREDIENTS • • • •

4 eggs salt pepper 5 tbsps. shredded cheddar cheese • 1 diced green scallion • 4 croissants

Divide the mixture into 4 muffin cups. Transfer the filled muffin cups onto the steamer basket.

STEP 4

Shut the lid and cook at high pressure for 8 minutes.

STEP 5

When the cooking is complete, wait a few minutes, and use a quick pressure release.

STEP 6

Lift the muffin cups out of the Instant Pot.

STEP 7

Slice 4 croissants in half and stuff with the muffin cup content.

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POLENTA WITH A DOSE OF CRANBERRIES & PEARS

Cooking Difficulty:

2/10

74

Cooking Time:

12 minutes

Servings:

4

STEP 1 INGREDIENTS • 2 freshly cored pears, peeled and diced • 1 batch warm basic polenta • ¼ c. brown rice syrup • 1 tsp. cinnamon, ground • 1 c. fresh cranberries

In a saucepan, add in polenta and warm. Stir in pears, cinnamon powder, and cranberries.

STEP 2

Cook until pears become soft in 10 minutes.

STEP 3

Divide in 4 bowls. Top with some pear compote. Serve.

NUTRITIONAL INFORMATION Calories: 185, Fat 4.6 g, Protein 5 g, carbs 6.1 g 75

MEDITERRANEAN FRITTATA Cooking Difficulty:

3/10

Cooking Time:

20 minutes

Servings:

6

STEP 1

Program the oven temperature to 400ºF.

INGREDIENTS • • • • • • • •

½ c. diced tomatoes ½ c. milk 6 eggs 1 c. chopped spinach ½ tsp. pepper 1 tsp. Italian herbs 1 tsp. salt ¼ c. crumbled feta

STEP 2

Grease the chosen dish, and whisk the milk and eggs.

STEP 3

Combine all of the fixings, mixing well.

STEP 4

Bake for 15-20 minutes. The eggs will be set and ready to serve.

NUTRITIONAL INFORMATION 242 Calories, 7g Carbs, 19g Fat, 12g Protein

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77

TURMERIC SCRAMBLE Cooking Difficulty:

3/10

Cooking Time:

17 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • •

1 tsp. turmeric powder 4 eggs, whisked 1 red bell pepper, chopped 2 shallots, chopped ¼ tsp. black pepper 1 tbsp. olive oil

Heat up a pan with the oil over medium heat, add the shallots and the bell pepper, stir and sauté for 5 minutes.

STEP 2

Add the eggs mixed with the rest of the ingredients, stir, cook for 10 minutes, divide everything between plates and serve.

NUTRITIONAL INFORMATION Calories 138, Fat 8g, Carbs 4.6g, Protein 12g 78

79

CARROT BREAKFAST CAKE Cooking Difficulty:

3/10

Cooking Time:

37 minutes

Servings:

2

STEP 1

Pre-heat your oven to 350 degrees Fahrenheit.

INGREDIENTS • • • • • • • • • • •

6 tbsps. coconut flour 2 tbsps. apple sauce 1 beaten egg 6 tbsps. almond milk 1 tsp. vanilla 2 tbsps. raisins 1 tbsps. white chocolate chips 1 tbsp. crushed walnuts ½ tsp. baking powder ½ tbsp. pure maple syrup ¼ c. carrot, grated

STEP 2

Combine baking powder and coconut flour in a bowl.

STEP 3

Add the other ingredients and stir until all ingredients are well combined.

STEP 4

In a small cast iron skillet spray cooking spray and add a spoonful of mixture and spread evenly.

STEP 5

Bake until done or for around 35 minutes.

STEP 6 Serve.

NUTRITIONAL INFORMATION 80

80 Calories, 4g Fat, 9g Carbs, 3g Protein

81

SHRIMP AND EGGS MIX Cooking Difficulty:

3/10

Cooking Time:

13 minutes

Servings:

4

STEP 1 INGREDIENTS • 8 whisked eggs • 1 tbsp. olive oil • ½ lb. deveined shrimp, peeled and chopped • ¼ c. chopped green onions • 1 tsp. sweet paprika • salt • black pepper • 1 tbsp. chopped cilantro

Ensure that you heat the pan; add the spring onions, toss and sauté for 2 minutes.

STEP 2

Add the shrimp, stir, then cook for 4 minutes more.

STEP 3

Add the eggs, paprika, salt, and pepper, toss, then cook for 5 minutes more.

STEP 4

Divide the mix between plates, sprinkle the cilantro on top, and serve for breakfast.

NUTRITIONAL INFORMATION Calories 227, Fat 13.3g, Carbs 2.3g, Protein 24.2g

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83

SPINACH SMOOTHIE Cooking Difficulty:

1/10

Cooking Time:

1 minutes

Servings:

1

STEP 1 INGREDIENTS • • • • • •

3c. spinach 1 c. chopped kale leaves 2 c. water mint leaves ice cubes 1 tsp. spirulina

Except for the mint leaves, add everything in a blender and blend until smooth.

STEP 2

Garnish with mint leaves and serve.

NUTRITIONAL INFORMATION Calories: 79, Fat: 1g, Carbs: 12.9g, Protein: 9g 84

85

SWEET POTATO NOODLES WITH HOLLANDAISE SAUCE Cooking Difficulty:

Cooking Time:

4/10

20 minutes

Servings:

3

INGREDIENTS • ¼ tsp. garlic powder • 1 avocado, diced • 1 trimmed sweet potato, noodles • 1 tbsp. cilantro, chopped • 3 eggs • olive oil cooking spray 86

• black pepper for the sauce: • 1 chipotle pepper • 1 tsp. adobo sauce • 1 tbsp. lemon juice • 2 eggs yolks • 3 tbsps. coconut oil, melted

STEP 1

Pre-heat your oven to 425 Degrees Fahrenheit. Lightly coat with cooking spray a baking sheet, place the sweet potato noodle and season it with pepper and garlic powder. Sprinkle avocado cubes on top and roast until the sweet potato noodles are cooked or for around 10 to 13 minutes.

STEP 2

Meanwhile, place the lemon juice, sauce, egg yolks, and chipotle pepper in a blender and pulse for around 10 seconds. Then, put the blender on medium and gradually add the coconut oil to thicken. Set aside.

STEP 3

Once done with the hollandaise sauce, pour water in a medium saucepan fill it halfway and simmer.

STEP 4

Break the eggs into a small bowl or ramekin. Then, make a gentle whirlpool in the simmering water so the egg white will wrap around the yolk. Gradually tip the egg into the water. Cook for 3 mins. Remove eggs from water by use of a slotted spoon and transfer it on a paper towel-lined plate.

STEP 5

As soon as the avocado and sweet potato noodles are done, make a nest on 3 plates. Place poached eggs on top and drizzle with hollandaise sauce.

STEP 6

Serve and garnish it with cilantro.

NUTRITIONAL INFORMATION 400 Calories, 33g Fat, 20g Carbs, 11g Protein 87

ALMOND BUTTER AND BLUEBERRY SMOOTHIE Cooking Difficulty:

1/10

Cooking Time:

1 minutes

Servings:

2

STEP 1 INGREDIENTS • • • • • •

1 c. almond milk 1 c. blueberries 4 ice cubes 1 scoop vanilla protein powder 1 tbsp. almond butter 1 tbsp. chia seeds

Use a blender to mix the almond butter, vanilla protein powder, chia seeds, almond milk, ice cubes and blueberries together until the consistency is smooth.

NUTRITIONAL INFORMATION Calories: 230, Carbs: 20 g, Fat: 8.1 g, Protein: 21.6 g

88

89

COCONUT BUCKWHEAT PORRIDGE Cooking Difficulty:

2/10

Cooking Time:

12 minutes

Servings:

6

NUTRITIONAL INFORMATION Calories: 387, Proteins: 7g, Carbs: 25.3g, Fat: 31.4g

90

STEP 1

For making this high-protein oatmeal, you need to mix all the ingredients in a large mixing bowl until combined well.

INGREDIENTS • • • • • • •

1 c. water 2 tsps. vanilla extract 1 c. buckwheat grouts dash of salt ¼ c. chia seeds ¼ tsp. cinnamon 3 c. unsweetened coconut milk

STEP 2

Then, cover the bowl with plastic cling and place it in the refrigerator overnight.

STEP 3

Next morning, transfer the contents to a deep saucepan over medium heat.

STEP 4

Cook for 10 minutes or until thickened. Tip: Make sure to stir it continuously.

STEP 5

Serve it hot or warm.

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92

FISH & SEAFOOD

93

SHRIMP AND ASPARAGUS SALAD Cooking Difficulty:

2/10

INGREDIENTS • • • •

¼ c. raspberry vinegar 2 tbsps. olive oil 2 c. cherry tomatoes halved 2 lbs. shrimp, peeled and deveined • ¼ tsp. black pepper • 1 lb. asparagus, pre-cooked • 1 tbsps. lemon juice

Cooking Time:

12 minutes

Servings:

4

STEP 1

Heat up a pan with the oil over medium-high heat, add the shrimp, toss and cook for 2 minutes.

STEP 2

Add the asparagus and the other ingredients, toss, cook for 8 minutes more, divide into bowls, and serve for lunch.

NUTRITIONAL INFORMATION Calories: 79, Fat: 0.4 g, Carbs: 15 g, Protein: 1.3 g 94

95

TUNA AND ORANGE MIX Cooking Difficulty:

2/10

INGREDIENTS • • • • • • •

3 tbsps. orange juice 2 tbsps. olive oil black pepper 1 tbsp. oregano, chopped 2 shallots, chopped 4 tuna fillets, deboned 1 orange, sliced

Cooking Time:

14 minutes

Servings:

4

STEP 1

Heat up a pan with the oil over medium-high heat, add the shallots, stir and sauté for 2 minutes.

STEP 2

Add the tuna and the other ingredients, cook everything for 10 minutes more, divide between plates and serve.

NUTRITIONAL INFORMATION Calories 457, Fat 38.2g, Carbs 8.2g, Protein 21.8g

96

97

TASTY ROAST SALMON STEP 1

Preheat oven to 400F.

STEP 2

Line a roasting tin with foil, or alternatively simply coat the tin with a little bit of olive oil.

INGREDIENTS • • • • • • • •

1 medium size salmon 1 tbsp. olive oil 1 tbsp. white wine 1 tsp. paprika ½ tsp. ground ginger ½ tsp. crushed garlic 3 tsps. chopped parsley 1 lemon, cut into wedges

STEP 3

In a good size bowl mix together the garlic, ginger, paprika, chopped parsley and season with salt and pepper. Stir the mix well and then add in the salmon, gently rubbing the marinade over the fish.

STEP 4

Lay the salmon in the prepared tin and top it with a dash of white wine. Roast the fish uncovered for about 20 minutes.

STEP 5

Put the cooked tasty salmon in your serving dish decorated with your choice of herbs and lemon. Make sure pour the remaining juice over the fish.

98

Cooking Difficulty:

3/10

Cooking Time:

23 minutes

Servings:

6

NUTRITIONAL INFORMATION 204.7 Calories, 10.4g Fats, 4.0g Net Carbs, 22.9g Protein

99

TUNA VEGGIE SALAD Cooking Difficulty:

Cooking Time:

2/10

10 minutes

Servings:

4

INGREDIENTS • • • • • • • • • • 100

1 tbsp. extra-virgin olive oil 1 tbsp. fresh lemon juice 1 tsp. dijon mustard 1 tsp. water ½ c. halved cherry tomatoes ½ minced garlic clove ¼ c. fresh basil leaves ¼ thinly sliced red onion ¼ tsp. kosher salt ¼ tsp. pure maple syrup

• • • • • • • • • •

2 c. petite lettuce leaves 2 sliced hard-boiled eggs 2 mini cucumbers 2 oz. french green beans 2 tsp. capers 4 sliced radishes 8 oz. tuna steak fresh cracked black pepper olive oil cooking spray

STEP 1

Boil water in a medium size bowl. Add the beans and cook for around 2 mins. or until crisp-tender and bright green. Remove the water and add ice water on it. Drain and then set aside.

STEP 2

Divide and arrange basil, cucumbers, eggs, lettuce, radishes, green beans, tomatoes, and onion evenly between 2 plates.

STEP 3

Over medium-high heat, heat a large nonstick skillet. Use cooking spray to coat the pan.

STEP 4

Sprinkle tuna with pepper and salt.

STEP 5

Add the tuna into the pan and cook for about 2 mins. on each side or until brown on the outside but pink inside.

STEP 6

Cut thinly across the grain. Place tuna on top of the veggies.

STEP 7

In preparing the dressing, combine lemon juice and the remaining ingredients in a small jar and cover it tightly. Shake well and drizzle over salads evenly.

NUTRITIONAL INFORMATION 350 Calories, 7g Carbs, 8g Protein, 10g Fat 101

SALMON AND TOMATOES Cooking Difficulty:

3/10

Cooking Time:

25 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • • •

2 tbsps. avocado oil 4 boneless salmon fillets 1 c. halved cherry tomatoes 2 chopped spring onions ½ c. vegetable stock salt black pepper ½ tsp. dried rosemary

In a roasting pan, combine the fish with the oil and the other ingredients, introduce in the oven at 400 degrees F and bake for 25 minutes.

STEP 2

Divide between plates and serve.

NUTRITIONAL INFORMATION Calories 200, Fat 12g, Carbs 3g, Protein 21g

102

103

LIME MACKEREL Cooking Difficulty:

3/10

Cooking Time:

25 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • •

4 boneless mackerel fillets 2 tbsps. lime juice 2 tbsps. olive oil salt black pepper ½ tsp. sweet paprika

Arrange the mackerel on a baking sheet lined with parchment paper, add the oil and the other ingredients, rub gently, introduce in the oven at 360 degrees F and bake for 30 minutes.

STEP 2

Divide the fish between plates and serve.

NUTRITIONAL INFORMATION Calories 297, Fat 22.7g, Carbs 2g, Protein 21.1g 104

105

TUNA SALAD WITH AVOCADO Cooking Difficulty:

2/10

Cooking Time:

5 minutes

Servings:

3

STEP 1

Slice the avocado and mash it in a bowl and add tuna.

INGREDIENTS • • • • • • •

1 ripe avocado ½ tsp. lemon juice ¼ tsp. mustard 4 oz. wild tuna garlic powder onion powder parsley flakes

STEP 2

Season with garlic powder, parsley, onion powder, lemon juice and mustard.

STEP 3

Rip off lettuce leaves and add a spoonful of avocado mixture in each leaf.

STEP 4

Eat using your hands and enjoy.

NUTRITIONAL INFORMATION

140 Calories, 7g Carbs, 8g Protein, 10g Fat 106

107

STUFFED SARDINES STEP 1

In a medium bowl combine ricotta, dill, fresh breadcrumbs, 1 egg, lemon zest, and ¼ teaspoon of salt and pepper. Once thoroughly combined, set aside.

INGREDIENTS • ¼ c. ricotta cheese • ¼ c. shredded Grana Padano cheese • fresh breadcrumbs • ¼ c. chopped dill • 3 large eggs • 1 lemon • ½ tsp. salt • 2 c. panko breadcrumbs • ½ tsp. ground pepper • 12 Medium sardines • 1/3 c. all-purpose flour • 1 ½ c. olive oil

STEP 2

Next, rinse the sardines and pat them dry with a paper towel. Using the remaining salt and pepper season the inside of each sardine, then stuff each with the ricotta mixture.

STEP 3

Place in three separate dishes place the 2 remaining eggs (lightly beaten), flour, panko and Grana Padano cheese. Then using one hand for wet, and the other for dry dip each sardine in flour, then egg, then panko. Set sardines down on a plate and set aside.

STEP 4

Start to heat the oil in a large castiron skillet, over medium-high heat. You want the oil to be shimmering but not smoking. In batches of 2 fry the sardines in the oil until golden brown, approximately 2-4 minutes for each side. Serve immediately with lemon wedges! 108

Cooking Difficulty:

3/10

Cooking Time:

12 minutes

Servings:

6

NUTRITIONAL INFORMATION 420 Calories, 19g Carbs, 26g Protein, 26g Fat

109

FISH TACOS Cooking Difficulty:

2/10

Cooking Time:

10 minutes

Servings:

2

STEP 1 INGREDIENTS • • • • • • • • •

1 tbsp. tomato puree 1 tbsp. salsa 1 tbsp. light mayonnaise 2 cod fillets, de-boned, skinless, and cubed 1 tbsp. olive oil 1 tbsp. low-fat mozzarella, shredded 1 tbsp. cilantro, chopped 4 taco shells, whole wheat 1 red onion, chopped

Heat up a pan with the oil over medium heat, add the onion, stir and cook for 2 minutes.

STEP 2

Add the fish and tomato puree, toss gently, and cook for 5 minutes more.

STEP 3

Spoon this into the taco shells, also divide the mayo, salsa, and the cheese and serve for lunch.

NUTRITIONAL INFORMATION Calories 466, Fat 14.5g, Carbs 56.6g, Protein 32.9g

110

111

MEDITERRANEAN SHRIMP AND STRAWBERRY SALAD Cooking Difficulty:

2/10

Cooking Time:

5 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • •

2 tbsps. balsamic vinegar 1 endive, shredded 2 c. strawberries halved 1 c. baby spinach 1 tbsp. lime juice 2 garlic cloves, minced 1 lb. shrimp, peeled and deveined • 2 tbsps. olive oil • feta cheese optional

Heat up a pan with the oil over medium-high heat, add the garlic and brown for 1 minute.

STEP 2

Add the shrimp and lime juice, toss and cook for 3 minutes on each side.

STEP 3

In a salad bowl, combine the shrimp with the endive, and the other ingredients, toss and serve for lunch.

NUTRITIONAL INFORMATION Calories 260, Fat 9.7g, Carbs 16.5g, Protein 28g

112

113

SHRIMP ZOODLES STEP 1 Set your Instant Pot to SAUTÉ and melt the olive oil in it.

STEP 2 INGREDIENTS • 1 lb. shrimp • 4 c. zoodles • 1 tbsp. chopped basil • 1 c. vegetable stock • granulated garlic • 2 tbsps. olive oil • ½ lemon

Add the lemon juice and shrimp, granulated garlic and cook for minute.

STEP 3 Stir in the remaining ingredients and close the lid.

STEP 4 Set the Instant Pot to MANUAL and cook at low pressure for 5 minutes.

STEP 5 Do a quick pressure release.

STEP 6 Serve and enjoy!

114

Cooking Difficulty:

3/10

Cooking Time:

9 minutes

Servings:

4

NUTRITIONAL INFORMATION 277 Calories, 15.6g Fat, 5.9g Carbs, 27.5g Protein

115

AVOCADO STUFFED WITH TUNA AND PEPPER Cooking Difficulty:

3/10

Cooking Time:

7 minutes

Servings:

8

STEP 1

Create a bowl-like space at the center of the avocado by scooping out some of its flesh.

INGREDIENTS • • • • • • •

1 c. chopped parsley leaves 1 diced red bell pepper 1 lemon 1 minced jalapeno 4.5 oz. tuna 4 halved and pitted avocados pepper

STEP 2

Place the scooped part into a medium size bowl and mash it using a fork.

STEP 3

Add bell pepper, parsley, tuna and jalapeno to the mashed avocado. Add lemon juice and stir until well combined.

STEP 4

Scoop the tuna mixture and place it in the avocado bowls.

STEP 5

Season with pepper. Serve.

NUTRITIONAL INFORMATION 320 Calories, 17g Carbs, 18g Protein, 23g Fat 116

117

PARSLEY TUNA BOWLS Cooking Difficulty:

3/10

Cooking Time:

10 minutes

Servings:

4

STEP 1 INGREDIENTS • 1 lb. boneless and skinless tuna fillets, cubed • 1 tbsp. olive oil • 1 tbsp. chopped parsley • 2 chopped scallions • 1 tbsp. lime juice • 1 tsp. garlic powder • salt • black pepper

Heat up a pan the oil over mediumhigh heat, add the scallions and sauté for 2 minutes.

STEP 2

Add the fish and the other ingredients, toss gently, cook for 12 more minutes, divide into bowls and serve.

NUTRITIONAL INFORMATION Calories 447, Fat 38.7g, Carbs 1.1g, Protein 24.1g

118

119

SALMON TERIYAKI Cooking Difficulty:

2/10

Cooking Time:

27 minutes

Servings:

4

STEP 1

Whisk together soy sauce ginger and garlic . Add optional sesame seeds if using.

INGREDIENTS • • • • • •

6 tbsp. soy sauce 2 tbsp. chopped fresh ginger 2 tsp. minced garlic 4 salmon filet 2 tbsp. sesame seeds 1 lemon sliced thin

STEP 2

Place salmon files in shallow dish and cover with soy-ginger sauce. Allow to marinate for 20 min.

STEP 3

Cover baking sheet with foil. Place fish on foil and top with any remaining marinade. Top with sliced lemon.

STEP 4

Broil 5-7 min. Serve and enjoy!

NUTRITIONAL INFORMATION Calories 279, Fat 18.7g, Carbs 9 g, Protein 24.1g

120

121

SPICED PRAWNS Cooking Difficulty:

4/10

Cooking Time:

35 minutes

Servings:

2

NUTRITIONAL INFORMATION Calories: 253, Fat: 7.6g, Carbs: 23.5g, Protein: 21.4g

122

STEP 1

Season prawns with salt and pepper. Set aside.

STEP 2 INGREDIENTS • • • • • • • • •

2 lbs. prawns, uncooked, peeled salt pepper 2 garlic 1 c. fresh cilantro leaves juice from 1 lime 1 tbsp. dry white wine 3 tbsps. olive oil 2 tbsps. chili sauce

• 2 tbsps. extra virgin olive oil

Meanwhile, using the Instant Pot Pressure Cooker, heat the olive oil. Cook garlic for 5 minutes or until roasted.

STEP 3

In a bowl, out together, white wine, roasted garlic, olive oil, lime, chili sauce, and cilantro. Mix well until all ingredients are well combined. Set aside.

STEP 4

Layer the prawns in the Instant Pot Pressure Cooker. Press the “pressure” button and cook prawns for 5 minutes.

STEP 5

When the timer beeps, choose the natural pressure release. This would take 10–25 minutes. Remove the lid. Serve.

123

SHRIMP SALAD Cooking Difficulty:

2/10

Cooking Time:

8 minutes

Servings:

4

STEP 1 INGREDIENTS • 1 lb. shrimp, deveined and peeled • 1 red onion, sliced • ¼ tsp. black pepper • 2 c. baby arugula • 1 tbsp. lemon juice • 1 tbsp. olive oil

Heat up a pan with the oil over medium heat, add the onion, stir and sauté for 2 minutes.

STEP 2

Add the shrimp and the other ingredients, toss, cook for 6 minutes, divide into bowls and serve for lunch.

NUTRITIONAL INFORMATION Calories 341, Fat 11.5g, Carbs 17.3g, Protein 14.3g

124

125

GINGER SESAME HALIBUT STEP 1

Set the oven to 400 degrees F to preheat. Line a baking sheet with aluminum foil and set aside.

STEP 2 INGREDIENTS • 24 oz. halibut fillets • 1½ tbsps. minced fresh ginger • 1½ tsps. soy sauce • ½ tsps. worcestershire sauce • 1½ tsps. olive oil • ¾ tsp. sesame oil • ¾ tsp. rice wine vinegar

Combine the sesame and olive oils in a bowl, then stir in the rice vinegar, soy sauce, worcestershire sauce and ginger.

STEP 3

Add the fish fillets and turn several times to coat.

STEP 4

Arrange the fish fillets on the prepared baking sheet. Bake for 17 minutes, or until done.

STEP 5

Cover each fish fillet with aluminum foil and refrigerate for up to 3 days, or freeze for up to 2 weeks. Reheat before serving.

126

Cooking Difficulty:

3/10

Cooking Time:

17 minutes

Servings:

3

NUTRITIONAL INFORMATION 237 Calories, 35g Fats, 1g Net Carbs, and 33g Protein

127

128

POULTRY RECIPES

129

CHICKEN THIGHS AND GRAPES MIX Cooking Difficulty:

3/10

Cooking Time:

42 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • • •

2 garlic cloves, chopped 1 c. tomatoes, cubed 1 yellow onion, sliced black pepper ¼ c. chicken stock, low-sodium 1 lb. chicken thighs 1 carrot, cubed 1 tbsp. olive oil

Grease a baking pan with the oil, arrange the chicken thighs inside, and add the other ingredients on top.

STEP 2

Bake at 390 degrees F for 40 minutes, divide between plates and serve.

• 1 c. green grapes

NUTRITIONAL INFORMATION Calories 289, Fat 12.1g, Carbs 10.3g, Protein 33.9g

130

131

CHICKEN LASAGNA STEP 1

Preheat the oven to 375F. Place lasagna sheets in salted boiling water and cook until softened, drain and set aside.

INGREDIENTS • • • • • • • • • •

12 sheets lasagna 2 chopped chicken breasts 1 chopped onion 1 crushed garlic clove 1 can chopped tomatoes ½ c. chopped celery ½ chopped carrots 2 tbsps. olive oil 2 tbsps. butter 1 c. parmesan cheese

STEP 2

Heat butter and oil in a large pan. Add onion, garlic, celery and carrot and sauté until vegetables start to get tender.

STEP 3

Add chicken pieces, cook for 2 minutes, and then pour in the chopped tomatoes and season cover the pan and cook until 5 minutes.

STEP 4

In an ovenproof dish arrange a layer of lasagna sheet, cover with a thin layer of the chicken mixture. Repeat the layers in a similar order and top with a layer of lasagna sheet.

STEP 5

Sprinkle the cheese over the lasagna and bake for 20-30 minutes. The top should be golden brown and crisp.

132

Cooking Difficulty:

5/10

Cooking Time:

37 minutes

Servings:

4

NUTRITIONAL INFORMATION 320 Calories, 14g Fats, 30g Net Carbs, and 19g Protein

133

THYME CHICKEN MIX Cooking Difficulty:

3/10

Cooking Time:

20 minutes

Servings:

4

STEP 1 INGREDIENTS • 1 lb. skinless and boneless chicken breast, sliced • 1 tbsp. olive oil • 2 chopped spring onions • 1 c. baby spinach • 1 tbsp. chopped thyme • ½ c. tomato passata • salt • black pepper

Ensure that you heat the pan, add the spring onions, and the meat and brown for 5 minutes.

STEP 2

Add the rest of the ingredients, bring to a simmer then cook over medium heat for 15 minutes, stirring from time to time.

STEP 3

Divide the mix into bowls and serve.

NUTRITIONAL INFORMATION Calories 380, Fat 40g, Carbs 1g, Protein 17g

134

135

MANDARIN CHICKEN STIR FRY STEP 1

Heat oil over high heat. Sauté the onion if using.

STEP 2 INGREDIENTS • ½ c. broccoli, steamed • 1 tsp. olive oil • 1 boneless chicken breast, cubed • ¾ c. freshly sliced mushroom • juice of ½ orange • 1 c. chicken stock • 1 c. sliced fresh mandarin oranges, peeled • 2 tbsps. green onion • 1½ tsps. flour • salt • pepper • ¼ c. onion

Stir in the chicken and cook until it’s no longer pink.

STEP 3

Add mushroom and cook for three minutes.

STEP 4

In another pan, mix flour and orange juice. Add about 1/3 cup of water.

STEP 5

Bring to a boil and simmer until the sauce is thick enough.

STEP 6

Add the chicken and mushroom. Mix thoroughly.

STEP 7

Add the orange wedges and the broccoli. Season with salt and pepper.

STEP 8

Serve as it is or over rice or noodles. 136

Cooking Difficulty:

4/10

Cooking Time:

25 minutes

Servings:

3

NUTRITIONAL INFORMATION 260 Calories, 8g Carbs, 28g Protein, 12g Fat

137

CHICKEN LEGS WITH POTATOES AND SWEET CORNS Cooking Difficulty:

3/10

Cooking Time:

42 minutes

Servings:

4

NUTRITIONAL INFORMATION 349.6 Calories, 2.3g Fats, 33.6g Net Carbs, 43.5g Protein

138

STEP 1

Preheat the oven to 350 F.

STEP 2

Spread the potato wedges and shallots in a baking tray, and drip the oil.

STEP 3 INGREDIENTS • • • • • • • • •

4 chicken legs 2 lbs. potatoes 1 c. cooked sweet corns 4 shallots 4 tbsps. olive oil 1 tbsp. honey 1 tsp. chili paste 1 tsp. wine vinegar 2 sprigs rosemary

Put the honey, vinegar, chili paste in a bowl and mix well. Season with salt and pepper. Using your hands, coat the chicken pieces with the mixture on all sides.

STEP 4

Place the chicken legs on top of the prepared vegetables in the tray. Add the remaining herb.

STEP 5

Roast in the oven for 20 minutes. Remove the tray from the oven, baste and turn the meat over. Stir in the sweet corns and cook for further 20 minutes until cooked through and crisp.

139

PARMESAN TURKEY Cooking Difficulty:

3/10

Cooking Time:

26 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • •

Heat up a pan with the oil over medium-high heat, add the shallots, toss and cook for 5 minutes.

2 shallots, chopped 1 tbsp. olive oil black pepper 1 c. coconut milk ½ c. low-fat parmesan, grated 1 lb. turkey breast, skinless,

STEP 2

deboned and cubed

Add the parmesan, cook for 2-3 minutes, divide everything between plates, and serve.

Add the meat, coconut milk, and black pepper, toss and cook over medium heat for 15 minutes more.

STEP 3

NUTRITIONAL INFORMATION Calories 320, Fat 11.4g, Carbs 14.3g, Protein 11.3g

140

141

GARLIC CHICKEN BALLS Cooking Difficulty:

3/10

Cooking Time:

20 minutes

Servings:

4

NUTRITIONAL INFORMATION Calories: 525, Fat: 46.8g, Protein: 23.7g, Carbs: 5.7g 142

STEP 1

Cut the boneless chicken into cubes then place in a food processor.

STEP 2

Add roasted pecans to the food processor then season with granulated garlic, pepper, and salt. Process until smooth.

INGREDIENTS • ½ lb. boneless chicken thighs • ½ c. chopped mushroom • 1 tsp. granulated garlic • 1 tsp. pepper • ½ tsp. salt • 1¼ c. roasted pecans • 1 tsp. extra virgin olive oil

STEP 3

Cut the mushrooms into very small dices then add to the chicken mixture.

STEP 4

Using your hand, mix the chicken with diced mushrooms then shape into small balls. Set aside.

STEP 5

Preheat an Air Fryer to 375°F (191°C).

STEP 6

Brush the balls with extra virgin olive oil then arrange the chicken balls in the Air Fryer.

STEP 7

Cook the chicken balls for 18 minutes then arrange on a serving dish.

STEP 8

Serve and enjoy. 143

STICKY HONEY CHICKEN WINGS Cooking Difficulty:

3/10

Cooking Time:

42 minutes

Servings:

4

NUTRITIONAL INFORMATION 119.5 Calories, 7.2g Fats, 11.5g Net Carbs, 3.5g Protein.

144

STEP 1

Put the honey, soy sauce, curry powder, and season with salt and pepper and mix the marinade well. Add the lemon juice and zest and sir.

STEP 2

INGREDIENTS • • • • • • •

12 chicken wings 4 tbsps. thick honey 2 tsp. soy sauce ¼ tsp. curry powder grated zest and juice of 1 lemon salt and pepper 1 chopped onions spring

Coat the marinade all over the chicken and put them into an ovenproof dish. Cover with a clean film and chill for 20 minutes

STEP 3

While chicken wings are marinated in the refrigerator, preheat the oven to 400F.

STEP 4

Place the dish into the oven and roast for 35 minutes, turning over the wings half through the cooking, until cooked and the skin is golden brown and crispy.

STEP 5

Garnish with chopped spring onion and serve.

145

CHICKEN AND MUSHROOMS Cooking Difficulty:

3/10

Cooking Time:

15 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • •

½ tsp. chili flakes 1 tbsp. olive oil black pepper ½ lb. white mushrooms halved 2 tbsps. olive oil 2 chicken breasts, skinless, deboned and halved

Heat up a pan with the oil over medium-high heat, add the mushrooms, toss and sauté for 5 minutes.

STEP 2

Add the meat, toss and cook for 5 minutes more.

STEP 3

Add the other ingredients, bring to a simmer and cook over medium heat for 5 minutes.

STEP 4

Divide the mix between plates and serve.

NUTRITIONAL INFORMATION Calories 455, Fat 6g, Carbs 4g, Protein 13g 146

147

CHICKEN AND VEGGIES TORTILLA SOUP Cooking Difficulty:

4/10

Cooking Time:

132 minutes

Servings:

8

NUTRITIONAL INFORMATION 230 Calories, 8.3g Carbs, 31.6g Protein, 7.5g Fat

148

STEP 1

Heat a large Dutch oven or crockpot over medium-high heat, add a dash of olive oil and ¼ c. of chicken broth.

INGREDIENTS • • • • • • • • • • • • • • • •

28 oz. diced tomatoes 1 bunch chopped cilantro 1 diced sweet onion 1 tsp. chili powder 1 tsp. cumin 2 c. water 2 c. chopped celery 2 c. shredded carrots 2 diced jalapenos 2 chicken breasts 2 tbsps. tomato paste 32 oz. chicken broth 4 cloves minced garlic olive oil himalayan pink salt pepper

STEP 2

Add garlic, Himalayan pink salt, pepper, jalapeno, and onions and cook until soft, add more broth as needed.

STEP 3

Add all the remaining ingredients and water to fill the pot. Cover and cook for 2 hours on low and add pepper and salt to taste if needed.

STEP 4

Shred the cooked chicken using the back of a wooden spoon and pressing it at the side of the pot. You can also use tongs or fork to break the chicken apart and shreds it.

STEP 5

Top with fresh cilantro and avocado slices. Serve.

149

CASHEW TURKEY MEDLEY Cooking Difficulty:

3/10

Cooking Time:

23 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • • •

1 tbsp. cilantro, chopped black pepper 1 c. cashews, chopped 2 ½ tbsps. cashew butter ½ tbsp. olive oil ¼ c. chicken stock, low-sodium 1 yellow onion, chopped 1 lb. turkey breast, skinless, deboned and cubed • ½ tsp. sweet paprika

Heat up a pan with the oil over medium-high heat, add the onion, stir and sauté for 5 minutes.

STEP 2

Add the meat and brown it for 5 minutes more.

STEP 3

Add the rest of the ingredients, toss, bring to a simmer and cook over medium heat for 30 minutes.

STEP 4

Divide the whole mix between plates and serve.

NUTRITIONAL INFORMATION Calories 352, Fat 12.7g, Carbs 33.2g, Protein 13.5g 150

151

CHICKEN AND SPINACH SALAD Cooking Difficulty:

2/10

Cooking Time:

3 minutes

Servings:

STEP 1 INGREDIENTS • ¼ tsp. black pepper • 1 red onion, chopped • 2 rotisserie chicken, de-boned, skinless and shredded • ¼ c. walnuts, chopped • 1 lb. cherry tomatoes, halved • green pea • 2 tbsps. lemon juice • 1 tbsp. olive oil • 4 c. baby spinach

In a salad bowl, combine the chicken with the tomato and the other ingredients, toss and serve for lunch.

NUTRITIONAL INFORMATION Calories 380, Fat 40g, Carbs 1g, Protein 17g

152

4

153

CHICKEN STEW Cooking Difficulty:

3/10

Cooking Time:

23 minutes

Servings:

4

STEP 1 INGREDIENTS • 1 lb. cubed chicken breast, skinless and boneless • 1 c. chicken stock • ½ c. tomato passata • 1 chopped red onion • 1 tbsp. avocado oil • 1 cubed red bell pepper • 1 chopped shallot • salt • black pepper • 2 minced garlic cloves • 1 c. halved cherry tomatoes • 1 tbsp. chopped cilantro

Ensure that you heat the pan; add the shallot and the garlic and sauté for 2 minutes.

STEP 2

Add the meat and brown it for 3 minutes.

STEP 3

Add the stock and the other ingredients, bring to a simmer, then cook over medium heat for 15 minutes more, stirring from time to time.

STEP 4

Divide the stew into bowls and serve for lunch.

NUTRITIONAL INFORMATION Calories 352, Fat 12.7g, Carbs 33.2g, Protein 13.5g 154

155

156

VEGETABLES

157

SPINACH AND FETA PITA BAKE Cooking Difficulty:

3/10

Cooking Time:

12 minutes

Servings:

6

STEP 1

Set oven to 350 degrees F.

INGREDIENTS • 6 oz. tomato pesto • 6 whole wheat pita breads • 2 chopped tomatoes • ½ c. Kalamata olives • 1 bunch chopped spinach • 4 sliced mushrooms • ½ c. crumbled feta cheese • 3 tbsps. olive oil

STEP 2

Spread tomato pesto onto one side of each pita bread and place them pesto-side up on a baking sheet.

STEP 3

Top pitas with spinach, tomatoes, mushrooms, feta cheese.

STEP 4

Sprinkle with olive oil, and add pepper for seasoning.

STEP 5

Bake in preheated oven 10-12 minutes or until pitas are crisp. Cut into quarters and serve.

NUTRITIONAL INFORMATION 350 Calories, 11g Protein, 17g Fat, 41g Carbs 158

159

EGGPLANT PARMESAN INGREDIENTS • • • • • •

cooking spray 2 eggplants, sliced into rounds salt and pepper 2 tbsps. olive oil 1 c. onion, chopped 2 cloves garlic, crushed and minced

Cooking Difficulty:

3/10

160

• • • • • • •

28 oz. crushed tomatoes ¼ c. red wine 1 tsp. dried basil 1 tsp. dried oregano ½ c. parmesan cheese 1 c. mozzarella cheese basil leaves, chopped

Cooking Time:

45 minutes

Servings:

8

STEP 1

Preheat your oven to 400 degrees f.

STEP 2

Spray your baking pan with oil.

STEP 3

STEP 8

Stir in the rest of the ingredients except the cheese and basil.

STEP 9

Simmer for 10 minutes.

Arrange the eggplant in the baking pan.

STEP 10

STEP 4

STEP 11

STEP 5

STEP 12

Season with salt and pepper.

Roast for 20 minutes.

STEP 6

Over medium heat, set a pan in place. Add the oil and cook the onion for 4 minutes.

Spread the sauce on a baking dish.

Top with the eggplant slices.

Sprinkle the mozzarella parmesan on top.

and

STEP 13

Bake in the oven for 25 minutes.

STEP 7

Add in garlic and cook for 2 more minutes.

NUTRITIONAL INFORMATION Calories 192, Fat 9 g, Carbs 16 g, Protein 10 g

161

CHILI COLLARD GREENS Cooking Difficulty:

2/10

INGREDIENTS • 1 tbsp. chili powder • 1 bunch collard greens, chopped • 1 tbsp. olive oil • ½ c. vegetable stock • 2 chopped shallots • 1 tsp. hot paprika • ½ tsp. cumin, ground • salt • black pepper • 1 tbsp. lime juice

Cooking Time:

20 minutes

Servings:

STEP 1

Heat up a pan with the oil over medium-high heat; add the shallots and sauté for 5 minutes.

STEP 2

Add the collard greens and the other ingredients, toss, then cook over medium heat for 15 minutes more.

STEP 3

Divide everything between plates and serve.

NUTRITIONAL INFORMATION Calories 245, Fat 20g, Carbs 5g, Protein 12g

162

4

163

CREAM CARROT SOUP Cooking Difficulty:

3/10

Cooking Time:

24 minutes

Servings:

4

STEP 1 INGREDIENTS • ¼ tsp. black pepper • 1 tbsp. cilantro, chopped • 1 onion • 1 tsp. turmeric powder • 5 c. vegetable broth • 1 lb. carrots, peeled and chopped • 2 tbsps. olive oil • 4 celery stalks, chopped

Heat up a pot with the oil over medium heat, add the onion, stir and sauté for 2 minutes.

STEP 2

Add the carrots and the other ingredients, bring to a simmer and cook over medium heat for 20 minutes.

STEP 3

Blend the soup using an immersion blender, ladle into bowls and serve.

NUTRITIONAL INFORMATION Calories 221, Fat 9.6g, Carbs 16g, Protein 4.8g

164

165

SUN-DRIED TOMATO PESTO PASTA Cooking Difficulty:

2/10

Cooking Time:

11 minutes

Servings:

5

STEP 1 INGREDIENTS • • • • • • • •

1 c. fresh basil leaves 6 oz. sun-dried tomatoes 1 tbsp. lemon juice ½ tsp. salt ¼ c. olive oil ¼ c. almonds 3 minced garlic cloves ½ tsp. chopped red pepper flakes • 8 oz. pasta

Cook the pasta according to the given instructions. For making, the pesto toasts the almonds over medium flame in a small skillet for around 4 minutes.

STEP 2

In a blender, put sun-dried tomatoes, basil, garlic, lemon juice, salt, red pepper flakes, and toasted almonds and blend it. While blending adds olive oil in it and blend it until it converts in the form of a pesto.

STEP 3

Now coat the pasta with the pesto and serve it.

NUTRITIONAL INFORMATION Calories 256, Fat 13.7g, Carbs 28.1g, Protein 6.7g 166

167

BALSAMIC-GLAZED ROASTED CAULIFLOWER Cooking Difficulty:

3/10

Cooking Time:

75 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • • • •

1 head cauliflower ½ lb. green beans, trimmed 1 peeled red onion, wedged 2 c. cherry tomatoes ½ tsp. salt ¼ c. brown sugar 3 tbsps. olive oil 1 c. balsamic vinegar 2 tbsps. chopped parsley, for garnish

Place cauliflower florets in a baking dish, add tomatoes, green beans, and onion wedges around it, season with salt, and drizzle with oil.

STEP 2

Pour vinegar in a saucepan, stir in sugar, bring the mixture to a boil and simmer for 15 minutes until reduced by half.

STEP 3

Brush the sauce generously over cauliflower florets and then roast for 1 hour at 400 degrees f until cooked, brushing sauce frequently.

STEP 4

When done, garnish vegetables with parsley and then serve.

NUTRITIONAL INFORMATION Calories: 86, Fat: 5.7 g, Carbs: 7.7 g, Protein: 3.1 g 168

169

BLACK BEAN WRAP WITH HUMMUS STEP 1

First, preheat the oven to 450 ˚F.

STEP 2

Next, spoon in oil to a heated skillet and stir in the onion.

STEP 3

Cook them for 2 to 3 minutes or until softened.

STEP 4

After that, stir in the bell pepper and saute for another 3 minutes.

STEP 5

Then, add mushrooms and corn to the skillet. Saute for 2 minutes.

STEP 6

In the meantime, spread the hummus over the wraps.

STEP 7

Now, place the sautéed vegetables, spinach, poblano strips, and beans.

STEP 8

Roll them into a burrito and place on a baking sheet with the seam side down.

STEP 9

Finally, bake them for 9 to 10 minutes.

STEP 10

Serve them warm. 170

Cooking Time:

Cooking Difficulty:

16 minutes

4/10

Servings:

2

INGREDIENTS • • • • •

1 poblano pepper, roasted ½ packet spinach 1 onion, chopped 2 whole grain wraps ½ can black beans

• 1 bell pepper, seeded & chopped • 4 oz. mushrooms, sliced • ½ c. corn • 8 oz. red bell pepper hummus, roasted

NUTRITIONAL INFORMATION Calories: 293, Proteins: 13.7g, Carbs: 42.8g, Fat: 8.8g 171

VEGETARIAN RATATOUILLE Cooking Difficulty:

3/10

Cooking Time:

40 minutes

Servings:

4

NUTRITIONAL INFORMATION 120 Calories, 3.5g Fats, 20g Net Carbs, and 2g Protein

172

STEP 1

Set your oven to 375 F.

STEP 2 INGREDIENTS • • • • • • •

2 sliced red onions 1 sliced eggplant 2 sliced curettes 1 sliced red bell pepper 2 sliced squashes 2 c. tomato sauce ¼ c. parmesan cheese

• a handful of oregano & thyme

Stir the tomato sauce into a ceramic baking dish. Sprinkle the half of parmesan cheese over the sauce.

STEP 3

Pick one slice of each vegetable and line them up nicely. Arrange slices in baking dish and repeat the same order. Finish with a sprinkle of remaining parmesan cheese, and herbs.

STEP 4

Cook for 35-40 minutes until the vegetables are cooked through and a little crisp.

173

BUTTERNUT SQUASH TART STEP 1

Preheat oven to 450 degrees F.

INGREDIENTS • • • • • • • • • • • •

1 small butternut squash 2 tbsps. water 8 sheets phyllo dough olive oil 1 c. pure pumpkin ½ c. Grana Padano cheese salt pepper ¼ c. torn sage leaves ¼ c. walnuts 4 c. frisée 1 tbsps. lime juice

STEP 2

Put butternut squash and water in a bowl and heat for about 5 minutes.

STEP 3

Layer the phyllo dough on a cookie sheet. Spray each layer with olive oil.

STEP 4

Mix cheese, pumpkin, pepper, and salt. Spread on the dough and top with walnuts, sage leaves, and squash.

STEP 5

Bake for approximately 20 minutes.

STEP 6

Serve alongside frisee mixed with lime juice.

174

Cooking Difficulty:

4/10

Cooking Time:

25 minutes

Servings:

8

NUTRITIONAL INFORMATION 619 Calories, 19g Fats, 113g Net Carbs, and 12g Protein

175

LEMON ARUGULA SALAD Cooking Difficulty:

2/10

Cooking Time:

12 minutes

Servings:

5

NUTRITIONAL INFORMATION 164.3 Calories, 15.6g Fats, 5.7g Net Carbs, 3.5g Protein

176

STEP 1

INGREDIENTS • 1 lemon • ½ tsp. sugar • 5 oz. arugula • 2 tbsps. extra virgin olive oil • 2 oz. shaved Parmesan cheese

With a paring knife, cut top and bottom off the lemon. Cut peel and pith away from lemon; then, into a small bowl, cut segments from between membranes. Cut each segment in half. Squeeze 1 tbsp. juice from pulp. Sprinkle sugar over lemon segments; let stand at least 10 minutes.

STEP 2

In a large bowl, mix arugula with oil, lemon segments, juice, 1/4 tsp. salt and 1/2 tsp. coarsely ground black pepper.

STEP 3

Gently fold in Parmesan.

STEP 4

To serve, shave additional Parmesan on top if desired.

STEP 5

Serve immediately.

177

LINGUINE WITH WILD MUSHROOMS Cooking Difficulty:

2/10

INGREDIENTS • • • • • • • • •

12 oz. mixed mushrooms, sliced 2 green onions, sliced 1 ½ tsps. minced garlic 1 lb. whole-grain linguine pasta, cooked ¼ c. nutritional yeast ½ tsp. salt ¾ tsp. ground black pepper 6 tbsps. olive oil ¾ c. vegetable stock, hot

Cooking Time:

10 minutes

Servings:

4

STEP 1

Take a skillet pan, place it over medium-high heat, add garlic and mushroom and cook for 5 minutes until tender.

STEP 2

Transfer the vegetables to a pot, add pasta and remaining ingredients, except for green onions, toss until combined and cook for 3 minutes until hot.

STEP 3

Garnish with green onions and serve.

NUTRITIONAL INFORMATION Calories: 430, Fat: 15 g, Carbs: 62 g, Protein: 15 g

178

179

BELL PEPPERS AND AVOCADO BOWLS Cooking Difficulty:

2/10

INGREDIENTS • • • • • • • • • • •

2 tbsps. olive oil 1 red bell pepper 1 green bell pepper 2 chopped shallots 1 yellow bell pepper, stripped 1 peeled and pitted avocado, chopped into wedges 1 tsp. sweet paprika ½ c. vegetable stock salt black pepper 1 tbsp. chopped chives

Cooking Time:

15 minutes

Servings:

STEP 1

Heat up a pan with the oil medium heat, add the shallots and sauté them for 2 minutes.

STEP 2

Add the bell peppers, avocado, and the other ingredients except for the chives, toss, bring to a simmer, then cook over medium heat for 13 minutes more.

STEP 3

Add the chives, toss, divide into bowls, and serve for breakfast.

NUTRITIONAL INFORMATION Calories 194, Fat 17.1g, Carbs 11.5g, Protein 2g

180

4

181

182

DESSERTS & SNACKS

183

PEACH CRISP Cooking Time:

Cooking Difficulty:

16 minutes

2/10

Servings:

2

INGREDIENTS • 2 tbsps. rolled oats • 2 tbsps. brown sugar • 2 diced peaches

• 1 tsp. honey • 3 tsps. coconut oil • 4 tsps. flou

STEP 1

This recipe is built for two! You can begin by prepping the oven to 375 and getting out two small baking dishes.

STEP 2

As the oven begins to warm, take one of the mixing bowls and toss the peach pieces with the honey, cinnamon, and a teaspoon of flour. When this is set, pour the peaches into a baking dish.

STEP 3

In the other bowl, mix together the three teaspoons of flour with the oats and the sugar. Once these are blended, pour in coconut oil and continue mixing. Now that you have your crumble place it over the peaches in the baking dish.

STEP 4

Finally, pop the dish into the oven for fifteen minutes or until the top is a nice golden color. If it looks finished, remove and cool before slicing your dessert up.

NUTRITIONAL INFORMATION

184

Calories: 110, Carbs: 20g, Fats: 5g, Proteins: 2g

185

DELICIOUS HUMMUS Cooking Difficulty:

1/10

Cooking Time:

4 minutes

Servings:

6

STEP 1

Put the chickpeas in a large bowl with cold water and allow it to soak.

INGREDIENTS • • • • • • • •

¾ dried chickpeas 2 garlic cloves, sliced 2 tbsps. olive oil 2/3 c. tahini paste juice of 2 lemons salt black pepper extra virgin olive oil for sprinkling

STEP 2

Drain and put in a saucepan with enough water to cover. Bring to a boil. Simmer on reduced heat for 1 hour, until chickpeas are soft and tender.

STEP 3

Transfer the chick-peas to a food processor and blend well to see a puree. Add in the garlic, olive oil, lemon juice, tahini paste. Mix well until smooth and consistent.

STEP 4

Season with pepper and salt.

NUTRITIONAL INFORMATION 408 Calories, 23.6g Fats, 35.2g Net Carbs, 19.4g Protein 186

187

LENTILS SPREAD Cooking Difficulty:

3/10

INGREDIENTS • 2 garlic cloves, minced • ½ c. cilantro, chopped • 14 oz. canned lentils, drained, unsalted, and rinsed • 1 lemon juice • 2 tbsps. olive oil

Cooking Time:

15 minutes

Servings:

4

STEP 1

In a blender, combine the lentils with the oil and the other ingredients, pulse well, divide into bowls and serve as a party spread.

NUTRITIONAL INFORMATION Calories 416, Fat 8.2g, Carbs 60.4g, Protein 25.8g 188

189

ROASTED WALNUTS Cooking Difficulty:

1/10

INGREDIENTS • • • • • •

14 oz. walnuts ½ tsp. garlic powder 1 tbsp. avocado oil ½ tsp. chili powder ½ tsp. smoked paprika ¼ tsp. cayenne pepper

Cooking Time:

15 minutes

Servings:

STEP 1

Spread the walnuts on a lined baking sheet, add the paprika and the other ingredients, toss and bake at 410 degrees F for 15 minutes. Divide into bowls and serve as a snack.

NUTRITIONAL INFORMATION Calories 311, Fat 29.6g, Carbs 5.3g, Protein 12g 190

8

191

CHOCOLATE MOUSSE Cooking Difficulty:

3/10

Cooking Time:

22 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • •

9½ oz. melted dark chocolate ⅔ c. olive oil 3 tbsps. orange liqueur 7 eggs pinch of salt lemon zest

Mix the chocolate, olive oil, and liqueur in a bowl.

STEP 2

Wisk the egg yolk. Combine it with chocolate mixture until smooth.

STEP 3

Add the salt.

STEP 4

Refrigerate for 20 min in small dishes before serving.

NUTRITIONAL INFORMATION 490 Calories, 8g Protein, 38g Fat, 30g Carbs

192

193

ALMOND APRICOT BISCOTTI Cooking Time:

Cooking Difficulty:

47 minutes

4/10

Servings:

4

INGREDIENTS • 2 tbsps. milk, low-fat • 2/3 c. apricots, chopped and dried • ¼ c. brown sugar, firmly packed • 2 tbsps. canola oil • ¾ c. flour, all-purpose

• ¼ c. almonds, coarsely chopped • 2 eggs, lightly beaten • 1 tsp. baking powder • ½ tsp. almond extract • ¾ c. whole-wheat flour • 2 tbsps. dark honey

NUTRITIONAL INFORMATION Calories 291, Fat 2g, Carbs 12g, Protein 2 G 194

STEP 1

Switch on the oven and set it to 350 degrees F to preheat.

STEP 2

Mix flours, baking powder, and brown sugar in a bowl.

STEP 3

Whisk in milk, canola oil, eggs, almond extract, and honey.

STEP 4

Stir well to make a smooth dough.

STEP 5

Fold in chopped almonds and apricots.

STEP 6

Place the dough on a plastic wrap and spread it into a 12-inch-long and 3-inchwide rectangle.

STEP 7

Place the biscotti dough on a baking sheet and bake for 25 minutes or more until golden brown.

STEP 8

Allow the bread to cool then slice into ½ inch thick slices.

STEP 9

Spread the slice on the baking sheet and bake again for 15 minutes until crispy.

STEP 10 Serve.

195

BRUSCHETTA WITH PESTO CHEESE AND TOMATO Cooking Difficulty:

2/10

Cooking Time:

6 minutes

Servings:

6

STEP 1

Preheat Air Fryer to 390°F.

INGREDIENTS • 1 loaf baguette, sliced crosswise into 12 slices • 1 c. sliced cherry tomatoes • 4 oz. mozzarella cheese, shredded • ¾ c. prepared pesto • ¼ c. basil leaves, coarsely chopped

STEP 2

To one side of baguette, spread pesto sauce and top with mozzarella and then with sliced cherry tomatoes.

STEP 3

Place bruschetta in the Air Fryer cooking basket and cook for 3-5 minutes. Sprinkle with fresh basil.

STEP 4

Transfer bruschetta into a serving dish.

STEP 5

Serve and enjoy!

NUTRITIONAL INFORMATION Calories: 216, Fat: 8.2g, Carbs: 27g, Protein: 9g 196

197

RASPBERRY PARFAIT Cooking Difficulty:

3/10

Cooking Time:

15 minutes

Servings:

NUTRITIONAL INFORMATION Calories: 100, Fat: 1g, Carbs: 21g, Protein: 2g

198

2

STEP 1

INGREDIENTS • • • • • • • • •

raspberry chia seeds 3 tbsps. chia seeds 1 c. frozen raspberries, reserve some for garnish ½ c. unsweetened almond milk ⅛ tsp. lemon juice chocolate tapioca ⅛ c. seed tapioca 1 c. unsweetened almond milk 1 bar chopped dark chocolate, reserve some for garnish ½ tbsp. cocoa powder 1 c. water

For the raspberry chia seeds, put together raspberries, chia seeds, almond milk, and lemon juice. Mix until all ingredients are well combined. Make sure to mash berries. Cover with saran wrap. Place inside the fridge for 2 hours or until ready to use.

STEP 2

For the chocolate tapioca, put together tapioca, dark chocolate, almond milk, cocoa powder, and water.

STEP 3

Close the lid. Lock in place and make sure to seal the valve. Press the “pressure” button and cook for 8 minutes on high.

STEP 4

When the timer beeps, choose the quick pressure release. This would take 1–2 minutes. Remove the lid.

STEP 5

To serve, spoon an equal amount of chocolate tapioca in glasses. Put raspberry–chia mixture. Garnish with fresh raspberries and chocolate.

199

FIGS WITH RICOTTA & WALNUTS Cooking Difficulty:

1/10

Cooking Time:

3 minutes

Servings:

3

STEP 1

In a skillet, toast walnuts for 2 min.

INGREDIENTS • • • •

6 dried and halved figs ¼ c. ricotta cheese 12 halved walnut 1 tbsp. honey

STEP 2

Top figs with cheese and walnuts.

STEP 3

Drizzle with honey.

NUTRITIONAL INFORMATION 142 Calories, 4g Protein, 8g Fat, 27g Carbs

200

201

ORANGE RICE PUDDING STEP 1

In a saucepan, put the rice, milk, honey and orange rind, mix well and bring to the boil over high heat.

STEP 2 INGREDIENTS • • • • • •

4 tbsps. short grain pudding rice 2½ c. milk 2/3 c. heavy cream 1 tbsp. chopped pistachio 3 tbsps. honey ½ grated orange

Reduce the heat and cover the pan. Allow to simmer slowly for 1 ¼ hours. Sire the mixture occasionally.

STEP 3

Then uncover the pan and continue cooking for further 20 minutes to achieve a creamy, smooth rice pudding. It is essential to stir the mixture all the way through.

STEP 4

Add in heavy cream, and bring to a simmer for 8 minutes, until wellmixed.

STEP 5

It is advisable to serve this pudding in individual dishes. Decorate with nuts.

202

Cooking Difficulty:

5/10

Cooking Time:

88 minutes

Servings:

4

NUTRITIONAL INFORMATION 119.8 Calories, 3.5g Fats, 17g Net Carbs, and 5g Protein 

203

GRANA PADANO HERBED WALNUTS Cooking Difficulty:

3/10

Cooking Time:

32 minutes

Servings:

8

STEP 1

Preheat oven to 250°F.

STEP 2 INGREDIENTS • • • • • • •

½ c. Grana Padano cheese ½ tsp. italian herb seasoning 1 tsp. parsley flakes ½ tsp. garlic salt 2 c. walnuts 1 egg white cayenne pepper

Mix all ingredients except egg white and walnuts.

STEP 3

Whisk the egg and stir in halved walnuts.

STEP 4

Combine walnuts and the cheese mixture.

STEP 5

Bake for 30 min on greased baking sheet. Serve cold.

NUTRITIONAL INFORMATION 220 Calories, 8g Protein, 21g Fat, 4g Carbs 204

205

MARINATED OLIVES Cooking Difficulty:

1/10

INGREDIENTS • 1 1/3 c. green or tan olives • 4 tbsps. chopped coriander • 4 tbsps. chopped flat leaf parsley • 1 crushed garlic clove • 1 tsp. grated ginger • 1 sliced red chili • ¼ lemon

Cooking Time:

2 minutes

Servings:

8

STEP 1

Press the olives to break slightly, soak in cold water overnight, and then drain.

STEP 2

Mix well the ingredients and pour into the jars to marinade the olives. Place the jar in the fridge for at least 1 week, shaking 2-3 time.

NUTRITIONAL INFORMATION 404.7 Calories, 40.0g Fats, 13.1g Net Carbs, 0.5g Protein

206

207

ZUCCHINI DIP Cooking Difficulty:

2/10

Cooking Time:

12 minutes

Servings:

4

STEP 1 INGREDIENTS • • • • • • • •

2 spring onions, chopped ¼ c. veggie stock, low-sodium ¼ tsp. nutmeg, ground 2 garlic cloves, minced 2 zucchinis, chopped 1 tbsp. olive oil ½ c. yogurt, nonfat 1 tbsp. dill, chopped

Heat up a pan with the oil over medium heat, add the onions and garlic, stir and sauté for 3 minutes.

STEP 2

Add the zucchinis and the other ingredients except the yogurt, toss, cook for 7 minutes more and take off the heat.

STEP 3

Add the yogurt, blend using an immersion blender, divide into bowls, and serve.

NUTRITIONAL INFORMATION Calories 76, Fat 4.1, Carbs 7.2, Protein 3.4

208

209

APRICOT AND ALMOND CRISP Cooking Difficulty:

3/10

Cooking Time:

27 minutes

Servings:

4

STEP 1

Switch on the oven and set it to 350 degrees F to preheat.

STEP 2

INGREDIENTS • 1 tsp. anise seeds • 1 lb. apricots halved and pitted • 1 tbsp. oats, gluten-free • 2 tbsps. honey • 1 tsp. olive oil • ½ c. almonds, chopped

Grease a 9inch pie plate with olive oil.

STEP 3

Add chopped apricots to the plate and spread evenly.

STEP 4

Top them with almonds, anise seeds, and oats.

STEP 5

Pour honey on top and bake for 25 minutes until golden brown.

STEP 6 Serve.

NUTRITIONAL INFORMATION Calories 149, Fat 11.9 , Carbs 18.8 , Protein 3 210

211

APPLES AND YOGURT Cooking Difficulty:

2/10

INGREDIENTS • 1 c. yogurt • 2 apples, cored, peeled and chopped • 1 ½ c. oat milk • 1 c. oats, steel cut • ¼ c. maple syrup

Cooking Time:

37 minutes

Servings:

STEP 1

In a pot, combine the oats with the milk and the other ingredients except the yogurt, toss, bring to a simmer and cook over medium-high heat for 15 minutes.

STEP 2

Divide the yogurt into bowls, divide the apples and oats mix on top and serve.

NUTRITIONAL INFORMATION Calories 32, Fat 0.7g, Carbs 6.1g, Protein 1.1g

212

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213

CONCLUSION The Mediterranean way of eating is one of the most popular and beloved eating patterns that is known for its health benefits and healthy slimming. This is a diet that is based on fresh, plant-based foods that are rich in healthy fats and whole foods that grow from the ground. People who live in the Mediterranean region (Italy, Balkans, Spain, Portugal, France) are known to have fit figures, live longer, and in general, are healthy people. This is a diet (or an eating pattern) that has no strict rules. All it suggests is that you get the right ingredients such as fruits, vegetables, olive oil, fish, and seafood, and do what works the best for you. If your main goal is to lose weight while eating Mediterranean meals, then you will make a wonderful choice. Slimming with this diet goes steadily and in a healthy way. There is no restriction or starvation, but rather eating foods that are not processed. Switching to the fresh and whole foods might be challenging if you are used to eating fast food, red and processed meats, sweets, white flour, sugar, and alcohol. The risk of cancer, heart failures, high blood pressure, cholesterol, depression, inflammations, poor immunity, and other health issues is significantly higher when your menu consists mostly of unhealthy food. This diet is a sure way to purge your blood, improve your general mood and health, boost your immunity, and lower the risk of evil diseases such as type 2 diabetes, breast and colon cancer, or Alzheimer’s disease.

214

215

216

Studies have shown that even depression and anxiety are directly connected with the choice of food. Foods that grew naturally and under the sun have a far bigger chance to improve your mood and boost your body with serotonin. One of the greatest things about the Mediterranean way of eating is that you do not have to be an extraordinary cook to prepare your meals. With the right ingredients, you can always make simple and delicious meals that don’t require hours in the kitchen. Prepare your weekly meal plan, buy the groceries, and simply stick to eating the suitable foods. Your energy will be higher, your brain’s cognitive functions and memory will improve, and you will never feel bloated. Digestion will become easier, and you will feel happier. The most important thing for people who want to slim down with this diet is to keep a positive mindset. This is a healthy lifestyle that requires you to pay attention to the food you are eating, spend more time with your loved ones, and do more physical activity. Once you lose weight, you will keep maintaining your figure by simply eating your favorite meals. Since this diet does not feel like a diet, it is super easy for following. There is no yo-yo effect because you will remain true to your Mediterranean menu. This diet is a wonderful way for you to get rid of your unhealthy eating habits and kill all the cravings for junk food. At the end of the day, nothing is forbidden in this diet. There are foods that are recommended to be consumed frequently, and foods that should be eaten every once in a while. When you see that you have lost a couple of pounds within the first week, you will know that you brought the right decision. Finally, what matters is you feeling content, happy, and good in your skin. I hope this book answered most of your questions and helped you make a decision in starting your new lifestyle. Garry Goodman

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