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Table of contents :
What is Mediterranean Diet?
Origin of the Mediterranean Diet
Why the Mediterranean Diet?
Benefits of the Mediterranean Diet
It tastes good and is balanced, so you can eat it without the need for supplements.
What Foods to Eat
What Foods to Limit
Removing Processed Foods
Ways to Incorporate the Mediterranean Diet into Your Lifestyle
The Science Behind the Mediterranean Diet
Important Facts about The Mediterranean Diet
CHAPTER 1: Breakfast
1.Secret Breakfast Sundaes
2.Banana Nut Oatmeal
3.Greek Frittata w/Zucchini, Tomatoes, Feta, and Herbs
4.Greek Yogurt Pancakes
5.Mediterranean Tofu Scramble
6.Mediterranean Scrambled Eggs w/Spinach, Tomato, and Feta
7.Creamy Loaded Mashed Potatoes
8.Greek Yogurt w/Berries & Seeds
9.Greek Yogurt Parfait
10.Waffled Falafel
11.Yogurt Cheese
12.Omelet Provençale
13.Chili Cheese Omelet
14.Chickpea Soup with Shrimp
15.Strawberry Marmalade
16.Avocado Breakfast Sandwiches
17.Baked Mediterranean Frittata
18.Breakfast Toast
19.Savory Egg Galettes
20.Spinach Frittata
21.Quinoa Muffins
22.Quinoa and Eggs Pan
23.Stuffed Tomatoes
24.Scrambled Eggs
25.Watermelon “Pizza”
26.Ham Muffins
27.Avocado Egg Scramble
28.Breakfast Tostadas
29.Parmesan Omelet
31.Morning Pizza with Sprouts
32.Banana Quinoa
33.Avocado Milk Shake
34.Egg Casserole with Paprika
35.Cauliflower Fritters
36.Creamy Oatmeal with Figs
37.Baked Oatmeal with Cinnamon
38.Almond Chia Porridge
39.Cocoa Oatmeal
40.Spring Caponata with Olives and Pomegranate
41.Farfalle with Avocado
42.Granola-Infused Oatmeal
43.Cran-Apple Oatmeal
44.Morning Polenta With A Drizzle Of Maple Syrup
45.Breakfast Bulgur with Pears And Pecans
46.Dawn's Early Couscous
47.Apple Coffee Cake
48.Breakfast Bran Muffins
49.Two-Potato Hash
50.Pan-Fried Spuds
51.Hash Brown Potatoes
52.Tempeh Bacon
CHAPTER 2: Vegetable Main Dishes
53.Roasted Portobello Mushrooms with Kale and Red Onion
54.Balsamic Marinated Tofu with Basil and Oregano
55.Ricotta, Basil, and Pistachio–Stuffed Zucchini
56.Farro with Roasted Tomatoes and Mushrooms
57.Baked Orzo with Eggplant, Swiss Chard, and Mozzarella
58.Barley Risotto with Tomatoes
59.Chickpeas and Kale with Spicy Pomodoro Sauce
60.Roasted Feta with Kale and Lemon Yogurt
61.Roasted Eggplant and Chickpeas with Tomato Sauce
62.Baked Falafel Sliders
63.Portobello Caprese
64.Mushroom and Cheese Stuffed Tomatoes
66.Spicy Broccoli Rabe And Artichoke Hearts
67.Cauliflower Steaks with Olive Citrus Sauce
68.Pistachio Mint Pesto Pasta
69.Burst Cherry Tomato Sauce with Angel Hair Pasta
70.Baked Tofu with Sun-Dried Tomatoes and Artichokes
71.Baked Mediterranean Tempeh with Tomatoes and Garlic
73.Creamy Roasted Vegetable Soup
74.Green Pea Stew
75.Pistachio Oil Drizzled Robiola And Pickled Fig Crostini
76.Potato Rosti
77.Dill, Havarti & Asparagus Frittata
78.Fried Caprese Pistachio Bites
79.Cream of Artichoke Soup
80.Tuscan Cabbage Soup
81.Cucumber Yogurt Gazpacho
82.White Bean Kale Soup
83.Hearty Brown Lentil Soup
84.Cheesy Vegetable Soup
85.Garlic-Rosemary Dinner Rolls
86.Multi Grain & Gluten-Free Dinner Rolls
87.Greek Bean Soup
88.Mushroom, Spinach, and Turmeric Frittata
89.Muhammara Spread
90.Mediterranean Baba Ghanoush
91.Beet Soup
92.Egg Muffin Sandwich
93.Rustic Vegetable and Brown Rice Bowl
94.Roasted Brussels sprouts And Pecans
95.Eggs with Zucchini Noodles
96.Roasted Root Veggies
97.Roasted Vegetables and Zucchini Pasta
98.Sautéed Collard Greens
99.Balsamic Bulgur Salad
100.Savoy Cabbage with Coconut Cream Sauce
101.Slow Cooked Buttery Mushrooms
102.Radish and Corn Salad
103.Arugula and Corn Salad
104.Steamed Squash Chowder
CHAPTER 3: Soup and Salad
105.Avocado, Arugula, and Olives Salad
106.Radish and Olives Salad
107.Lemony Endives and Cucumber Salad
108.Jalapeno Corn Mix
109.Arugula and Pomegranate Salad
110.Spinach Mix
111.Green Beans and Lettuce Salad
112.Endives and Onion Salad
113.Garlic Edamame
114.Grapes and Spinach Salad
115.Parmesan Eggplant Mix
116.Parmesan Garlic Tomatoes Mix
117.Parsley Mushrooms
118.Spinach and Basil Sauté
119.Corn and Shallots Mix
120.Spinach, Almonds and Capers Salad
121.Mustard and Rosemary Potatoes
122.Cashew Brussels Sprouts
123.Carrots and Onion Mix
124.Garlic Mushrooms
125.Grapy Fennel Salad
126.A Refreshing Detox Salad
127.Arugula with Blueberries ‘n Almonds
128.Asian Salad with Pistachios
129.Broccoli Salad Moroccan Style
130.Chopped Chicken on Greek Salad
131.Tomato, Cucumber, and Feta Salad
132.Goat Cheese Stuffed Tomatoes
133.Classic Tabbouleh
134.Mediterranean Greens
135.North African Zucchini Salad
136.Avocado Salad
137.Tunisian Style Carrot Salad
138.Classic Greek Salad
139.Chicken Leek Soup
140.Meatball Soup
141.Lemon Lamb Soup
142.Eggplant Soup
CHAPTER 4: Rice, Beans, and Grains
143.Chickpea and Rice
144.One-Pot Rice and Chicken
145.Grain Bowl with Lentil and Chickpeas
146.White Beans with Vegetables
147.Greek Wheat Berry Salad with Feta
148.Skillet Black-Eyed Pease and Spinach
149.Lentil Salad with Oranges
150.Chickpea Soup
151.Couscous Confetti Salad
152.Rustic Lentil-Rice Pilaf
153.Bulgur Pilaf with Garbanzos
154.Lentil Bulgur Pilaf
155.Simple Spanish Rice
156.Creamy Parmesan Garlic Polenta
157.Mushroom Parmesan Risotto
158.Brown Rice Bowls with Roasted Vegetables
159.Spanish Chicken and Rice
160.Mushroom Barley Pilaf
161.Toasted Barley and Almond Pilaf
162.Mediterranean Lentils and Brown Rice
163.Wild Mushroom Farro with Parmesan
164.Moroccan-Style Brown Rice and Chickpea
165.Buckwheat Groats with Root Vegetables
166.Farro Risotto with Fresh Sage
167.Bulgur with Za’Atar, Chickpeas, and Spinach
168.Pearl Barley Risotto with Parmesan Cheese
169.Israeli Couscous with Asparagus
170.Freekeh Pilaf with Dates and Pistachios
171.Quinoa with Baby Potatoes and Broccoli
172.Slow-Cooked Turkey and Brown Rice
173.Papaya, Jicama, and Peas Rice Bowl
174.Wild Rice, Celery, and Cauliflower Pilaf
175.Minestrone Chickpeas and Macaroni Casserole
176.Small Pasta and Beans Pot
177.Italian Baked Beans
178.Cannellini Bean Lettuce Wraps
179.Israeli Eggplant, Chickpea, and Mint Sauté
180.Mediterranean Lentils and Rice
181.Brown Rice Pilaf with Golden Raisins
182.Quinoa and Chickpea Vegetable Bowls
183.Ritzy Veggie Chili
184.Spicy Italian Bean Balls with Marinara
185.Baked Rolled Oat with Pears and Pecans
186.Brown Rice Pilaf with Pistachios and Raisins
187.Cherry, Apricot, and Pecan Brown Rice Bowl
188.Curry Apple Couscous with Leeks and Pecans
189.Lebanese Flavor Broken Thin Noodles
190.Lemony Farro and Avocado Bowl
191.Rice and Blueberry Stuffed Sweet Potatoes
192.Farro Salad Mix
193.Farro Mix
194.Fennel-Parmesan Farro
CHAPTER 5: Sandwiches and Wraps
195.Dulse, Avocado, and Tomato Pitas
196.Greek Vegetable Salad Pita
197.Artichoke and Cucumber Hoagies
198.Brown Rice and Black Bean Burgers
199.Classic Socca
200.Alfalfa Sprout and Nut Rolls
201.Falafel Balls with Tahini Sauce
202.Glazed Mushroom and Vegetable Fajitas
203.Mini Pork and Cucumber Lettuce Wraps
204.Mushroom and Caramelized Onion Musakhan
205.Red Pepper Coques with Pine Nuts
206.Ritzy Garden Burgers
207.Roasted Tomato Panini
208.Samosas in Potatoes
209.Spicy Black Bean and Poblano Dippers
210.Super Cheeses and Mushroom Tart
211.Turkish Eggplant and Tomatoes Pide with Mint
212.Veg Mix and Blackeye Pea Burritos
213.Tuna and Olive Salad Sandwiches
214.Open-Faced Margherita Sandwiches
215.Avocado and Turkey Mix Panini
216.Cucumber, Chicken and Mango Wrap
217.Fattoush –Middle East Bread
218.Grilled Burgers with Mushrooms
219.Mediterranean Baba Fita
220.Multi-Grain Bread
221.Tasty Crabby Panini
222.Margherita Mediterranean Model
223.Frittata Filled with Zesty Zucchini & Tomato Toppings
224.Banana Sour Cream Bread
225.Homemade Pita Bread
226.Flatbread Sandwiches
227.Mezze Platter with Toasted Zaatar Pita Bread
228.Mini Chicken Shawarma
229.Spinach & Feta Pita Bake
230.Mixed Spice Burgers
231.Prosciutto - Lettuce - Tomato & Avocado Sandwiches
232.Italian Grilled Cheese Sandwich
233.Mediterranean Chicken Sandwich
234.Salami and Cheese Bagel Sandwich
235.Ham and Feta Bagel Sandwich
236.Avocado and Feta Toast with Poached Eggs
237.Radish and Goat Cheese Toast
238.Avocado and Feta Toast with Pomegranate Seeds
239.Avocado and Olive Paste on Toasted Rye Bread
240.Cream Cheese and Smoked Salmon on Toasted Rye Bread
241.Scrambled Eggs and Smoked Salmon on Toast
242.Smoked Salmon, Cucumber and Red Onion on Toasted Rye Bread
243.Avocado, Lettuce and Tomato Sandwiches
244.Avocado and Chickpea Sandwiches
CHAPTER 6: Pasta and Pizza
245.Pasta Fazool (Pasta e Fagioli)
246.Pasta Orecchiette Pasta
247.Shrimp Scampi with Pasta
248.Pasta Salad with Chicken Club
249.Sausage Pasta
250.Pomodoro Pasta
251.Tomato Cream Sauce
252.Fra Diavolo Pasta Sauce
253.Ranch Bacon Pasta Salad
254.Alfredo Peppered Shrimp
255.Bow Ties with Sausages, Tomatoes, & Cream
256.Penne with Spicy Vodka Tomato Cream Sauce
257.Pesto with Basil and Spinach
258.One Pan Orecchiette Pasta
259.Rustic Pasta
260.Creamy Cajun Chicken Pasta
261.Brick Oven Pizza (Brooklyn Style)
262.Valentine Pizza
263.Pizza Muffins
264.Basil & Artichoke Pizza
265.Balsamic-Glazed Pizza with Arugula & Olives
266.Pepperoni Fat Head Pizza
267.Extra Cheesy Pizza
268.Spanish-Style Pizza de Jamon
269.Spicy & Smoky Pizza
270.Turkey Pizza with Pesto Topping
271.Baby Spinach Pizza with Sweet Onion
272.Italian Mushroom Pizza
273.Broccoli-Pepper Pizza
274.Caramelized Onion and Goat Cheese Pizza
275.Vegetarian Spinach-Olive Pizza
276.Chicken Bacon Ranch Pizza
277.Tagliatelle with Sardines & Capers
278.Fall Baked Vegetable with Rigatoni
279.Broccoli Pesto Fusilli
280.Ricotta & Spinach Farfalle Salad
281.Fettuccine a la Puttanesca
282.Walnut Pesto Pasta
283.Broccoli Pasta with Basil Pesto
284.Delicious Chicken Pasta
285.Flavorful Mac & Cheese
286.Delicious Pasta Primavera
287.Roasted Pepper Pasta
288.Mac & Cheese
289.Tuna Pasta
290.Vegan Olive Pasta
291.Italian Mac & Cheese
292.Italian Chicken Pasta
293.Delicious Greek Chicken Pasta
294.Pesto Chicken Pasta
295.Spinach Pesto Pasta
CHAPTER 7: Meat and Chicken
296.Greek Plate of Steak and Hummus
297.Beef And Veggie Wraps
298.Steak Pinwheels
299.Mediterranean Salad Burger
300.Mediterranean Kofta Beef
301.Mediterranean Lemony Chicken Soup
302.Quick Chicken Marsala
303.Lamb and Beet Meatballs
304.Zucchini-Sausage Pizza With Pesto Sauce
305.Mediterranean Chicken Cucumber Salad
306.Gyro-Inspired Turkey Burgers
307.Peach Chicken Salad With Bulgur
308.Chicken Cacciatore
309.Chicken Gyros with Tzatziki Sauce
310.Crispy Pesto Chicken
311.Turkey Burgers with Mango Salsa
312.Herb-Roasted Turkey Breast
313.Chicken Sausage and Peppers
314.Chicken Piccata
315.Chicken Kapama
316.Spinach and Feta–Stuffed Chicken Breasts
317.Rosemary Baked Chicken Drumsticks
318.Chicken with Onions, Potatoes, Figs, and Carrots
319.Chicken Gyros with Tzatziki
320.Crispy Mediterranean Chicken Thighs
321.Greek Turkey Burger
322.Harissa Yogurt Chicken Thighs
323.Sumac Chicken with Cauliflower and Carrots
324.Lemon Chicken with Artichokes and Crispy Kale
325.Za’atar Chicken Tenders
326.Chicken Stew with Artichokes, Capers, and Olives
327.Simple/Aromatic Meatballs
328.Salsa Pulled Pork
329.Juiciest Bacon Strips
330.Rosemary Broccoli Pork
331.Pork With Vegetables
332.Tantalizing Beef Jerky
333.Beef Kofta
334.Ground Lamb with Lentils and Pomegranate Seeds
335.Lamb Meatballs
336.Mediterranean Chimichurri Skirt Steak
337.Roasted Pork Asparagus and Tomatoes
338.Herb Roasted Lamb Chops
339.Vegetables Lamb Shanks
340.Mediterranean Beef
341.Beef Stew with Mushroom and Celery
342.Beef and Pasta
343.Steak and Veggies
344.Pork Souvlaki
345.Blue Cheese Topped Pork Chops
346.Pork Tenderloin with Greek Salad
CHAPTER 8: Seafood and Fish
347.Spanish Salmon with Smoked Paprika
348.Whole Branzino With Garlic And Herbs
349.Herbed Salmon With Mashed Potatoes
350.Tuna Puttanesca
351.Fish en Papillote
352.Baked Fish Fingers
353.Shrimps Scampi
354.Shrimp Margarita
355.Baked Flounder With Parmesan And Herbs
356.Mussels And Clams In White Wine
357.Shrimp Fra Diavolo
358.Sardine Pate
359.Mussels In Tomato Sauce With Pastina
360.Garlic Skillet Salmon
361.Salmon Baked in Foil
362.Instant Pot Poached Salmon
363.Balsamic-Honey Glazed Salmon
364.Seared Salmon with Lemon Cream Sauce
365.Tuna and Zucchini Patties
366.Mediterranean Cod Stew
367.Fennel Poached Cod with Tomatoes
368.Baked Fish with Pistachio Crust
369.Dill Baked Sea Bass
370.Grilled Octopus
371.Grilled Salmon In Wine
372.Beer-batter Fish
373.Grilled Fish With Herbs
374.Squeezed Tuna Sandwich (Pan Bagnat)
375.Baked Swordfish
376.Cod in Olive Oil
377.Halibut in Pistachio
378.Red Mullet Savarino Style
379.Sole With Spinach
380.Sardines In Virgin Olive Oil
381.Halibut Skewers
CHAPTER 9: Dessert
382.Italian Apple Olive Oil Cake
383.Gluten-Free Fig Almond Olive Oil Cake
384.Olive Oil Chocolate Chip Cookies
385.Maple Vanilla Baked Pears
386.Mediterranean Pistachio No-Bake Snack Bars
387.Lemon Olive Oil Cake Recipe
388.Whole Grain Citrus and Olive Oil Muffins
389.Easy roasted fruit recipe
390.Apricot Balls with Dates, Cashews, & Coconut
391.Balsamic Berries with Honey Yogurt
392.Chocolate Almond Butter Fruit Dip
393.Lemon-Cream Pavlova with Berries
394.Strawberry Greek Frozen Yogurt
395.Triple Chocolate Tiramisu
396.Sweet Ricotta and Strawberry Parfaits
397.Melomakarona (Greek Honey-Dipped Cookies)
398.Rosé-Poached Peaches
399.Almond Biscotti
400.Easy Strawberry Crepes Recipe


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