Mediterranean Diet and Cookbook: The complete guide on the Mediterranean diet, with indications, tables and more than 150 recipes to perform

Table of contents :
 

 

 

PART 1 – THE MEDITERRANEAN DIET

1.1 WHAT IS A MEDITERRANEAN DIET?

BRIEF HISTORY

1.2 WHAT ARE THE BENEFITS OF A MEDITERRANEAN DIET?

DIETARY COMPONENTS OF THE MEDITERRANEAN DIET

A FEW THINGS TO KNOW TO GET YOU STARTED ON THE MEDITERRANEAN DIET

1.3 THE MEDITERRANEAN DIET PYRAMID

1.4 THE MEAL PLAN

PART 2 – MEDITERRANEAN DIET RECIPES

2.1 LOAVES

WHOLE WHEAT PITA BREAD

MEDITERRANEAN CORN BREAD

WHOLE WHEAT AND GRAPE FOCACCIA

BANANA-WALLNUT BREAD

SESAME BREAD

NECTAR ENTIRE WHEAT BREAD

WHOLE WHEAT NUTTY CRANBERRY BREAD

NATURAL WHOLE WHEAT BREAD

WHOLE WHEAT BREAD (NUTTY POMEGRANTE)

WHOLE WHEAT BREAD (NUTTY)

SUNDRIED TOMATO BASIL WHITE WHEAT BREAD

WHOLE WHEAT MORROCCAN BREAD

2.2 BREAKFAST MEALS

BREAKFAST WRAP

BREAKFAST CASSEROLE

COUSCOUS

MEDITERRANEAN PANCAKES

MEDITERRANEAN FRITTATA

BANANA OATMEAL (NUTTY)

MEDITERRANEAN VEGGIE OMELET

AVOCADO TOAST

LEMON SCONES

SCRAMBLED EGG (GARLIC ENHANCED)

EGG AND SUASAGE CASSEROLE

YOGURT PANCAKES

BREAKFAST SAUTEED FOOD

GREEK BREAKFAST PITAS

BREAKFAST SCRAMBLE

GREEK PARFAIT

QUICHE ENVELOPED BY PROSCIUTTO

GREEN OMELET

QUINOA

PROTEIN BARS

2.3 MEDITERREANEAN DIET SALADS

GREEK OLIVE AND FETA CHEDDAR PASTA

GOAT CHEDDAR STUFFED TOMATOES

SYRIAN CUCUMBER AND YOGURT

TABBOULEH

GREEK WHITE FAVA BEAN (WITH MIXED GREENS)

ORANGE BROILED ASPARAGUS

MEDITERRANEAN BLENDED GREENS

NORTH AFRICAN ZUCCHINI

GREENS WITH CHEDDAR EMBLEMS

FENNEL SALAD

AVOCADO SALAD

TUNISIAN CARROT SALAD

TUNISIAN TUNA SALAD

CHOPPED SALAD WITH WALNUT DRESSING

SPANISH SALAD

COUSCOUS PARSLEY SALAD

PASTA AND SHRIMP SALAD

TANGERINE CRESS SALAD

TOASTED CAPRI SALAD

ENDIVE SPINACH SALAD

CHICKPEAS AND GARDEN VEGETABLES

PEPPERY WATERCRESS SALAD

HERBED POTATO SALAD

WATERMELON SALAD

SUMMER PASTA SALAD

ESCAROLE WITH ANCHOVY DRESSING

PEAR AND WALNUT SALAD

CRUNCHY CHICKEN AND FRUIT SALAD

PEAR AND WATERCRESS SALAD

MUSHROOM AND BARLEY SALAD

CHOPPED GARDEN SALAD

CUCUMBER SALAD

2.4 MEDITERRANEAN DIET SOUPS

CHICKEN BROTH

GREEN GARDEN SOUP

LEMONY CHICKEN AND ORZO SOUP

CHILLED AVOCADO SOUP

POTATO-BROCCOLI SOUP WITH GREENS

VEGETABLE AND TORTELLINI SOUP

OYSTER STEW

EGGPLANT SOUP

SPINACH TORTELLINI SOUP

RED CLAM CHOWDER

VEGETABLE STEW (CHILLY)

CAULIFLOWER SOUP

TOMATO TORTELLINI SOUP

STRACCIATELLA (ITALIAN EGG DROP SOUP)

LENTIL SOUP

MEDITERRANEAN CHICKPEA SOUP

GARDEN GAZPACHO

CRISP TOMATO SOUP

ITALIAN MINESTRONE SOUP WITH PESTO

2.5 MEDITERRANEAN DIETMAIN DISHES

RICE-STUFFED GRAPE LEAVES

POTATOES WITH GARLIC, OLIVE OIL,AND CHILED PEPPER

SPANISH BRAVAS-STYLE POTATOES

CITRUSY SALMON WITH FENNEL CREA

YEMISTO KALAMARI

CITRUSY SCALLOPS

ROSEMARY SHRIMP OVER POLENTA

SWORDFISH BUNDLES

TROUT COOKED IN PARCHMENT

TURKISH EGGPLAANT AND HERBED RICE PILAF

WHOLE WHEAT ORECCHIETE PASTA WITH BROCCOLI AND GARLIC

SPANISH PAELLA WITH SAFFRON RICE,  SHRIMPAND CHICKEN

MEDITERRANEAN ROASTED LAMB AND VEGETABLES

PREPARED STUFFED TROUT

NORTHERN BEANS AND CHICKEN

BOUILLABAISSE

BROCCOLI RABE WITH PENNE PASTA

BARBECUED CITRUS SALMON WITH GARLIC GREENS

HOT SHRIMP WITH BLESSED MESSANGER HAIR PASTA

NATURAL PRODUCT COATED SALMON WITH COUSCOUS

PASTA PRIMAVERA WITH SHRIMP

WHOLE WHEAT SPAGHETTI WITH ANCHOVY AND GARLIC SAUCE

FETTUCCINE WITH SUNDRIED TOMATOES AND GOAT CHEDDAR

FLORENTINE BROILED PORK

CHICKEN WITH POMEGRANATE SAUCE

CHICKEN PICCATA

PASTA FRESCA WITH CRAB AND LEMON

SALMON WITH SHRIVELED SPINACH

STUFFED ZUCCHINI WITH VEGETABLES AND SWEET ITALIAN

MUSTARD SHRIMP

PEPPERED FILLETS OF SOLE

SPICY RAINBOW TROUT

CHICKEN AND GRAIN WITH VEGETABLES

2.6 PIZZAS

BROCCOLI AND PECORINO FLATBREAD PIZZAS

MUSHROOM AND SWISS CHEESE PIZZA

BASIL AND MOZZARELLA CHEESE PIZZA

SHRIMP AND MOZZARELLA CHEESE PIZZA

WHOLE WHEAT PIZZA

PIZZA MARGHERITA

TOMATO, EGGPLANT, AND BASIL PIZZA

SWEET PEPPER PIZZA

WILD MUSHROOM PIZZA

SUNDRIED TOMATO AND ANCHOVY PIZZA

2.7 DESSERTS, DRINKS AND SMOOTHIES

BLUEBERRY BURST WHEY SMOOTHIE

SUMMER RHUBARB COOLER

STRAWBERRY PARFAIT WHEY SMOOTHIE

CHOCOLATE MOUSSE WHEY SMOOTHIE

PINEAPPLE WHEY SMOOTHIE

BANANA PEACH VANILLA SOY MILK SMOOTHIE

CHOCOLATE RASPBERRY SOY MILK SMOOTHIE

MELON WHEY SMOOTHIE

ORANGE BLOOM PUDDING

PEAR AND FIG DESSERT

THIN SMOOTHIE

MANGO SMOOTHIE

PUMPKIN SMOOTHIE

OAT-BERRY SMOOTHIE

BANANA BLUEBERRY BLAST

BERRY BLISS

SPINACH CAKE

CITRUS TARTS

PISTACHIO AND FRUITS

BRIGTHENED FIGS

GRAPE DELIGHT

CITREUS, HONEY CINNAMON

SWEET CHERRIES

SUMMER DELIGHT

IMPROVED ROASTED FIGS

FIG ICE CREAM

2.8 SNACKS

FETA AND GREEK YOUGHURT DIP

EGGPLANT AND OLIVE DIP

LEMONY GARLIC SESAME HUMUS

WARM LEMON ROSEMARY OLIVES

VELVETY CUCUMBERS

SIMMERED VEGGIE HUMUS

SOUND NACHOS

JALAPENO BOATS

GREEK POTATOES

STUFFED CELERY BITES

PESTO-STUFFED MUSHROOMS

SQUASH FRIES

COOK BALSMIC BEETS

FIG TAPENADE

SOUND SPICED NUTS

COOKED YAM CHIPS

COOKED ASPARAGUS

2.9 VEGETARIAN MEDITERRANEAN MEALS

STEWED ARTICHOKES WITH BEANS

MEDITTERANEAN PASTA WITH OLIVES, TOMATOES, AND ARTICHOKES

SWISS CHARD WITH OLIVES

BARBECUED VEGGIES TANGINE

CHIROZO PILAU

PASTA WITH RAISINS GABANZOS AND SPINACH

EGGPLANT STEAK WITH DARK OLIVES, SIMMERED PEPPER AND FETA CHEDDAR

PART 3 – CALORIES TABLE

3.1 MAIN FOODS

3.2 DAIRY

3.3 FRESH FRUIT

3.3 VEGETABLES