Savoring the Mediterranean 9798215702376

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Savoring the Mediterranean A Cookbook of Classic and Modern Recipes

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TA B L E O F C O N T E N T S INTRODUCTION 1. GREEN GODDESS CHICKEN THIGHS 2. GREEK LAMB KLEFTIKO 3. MOROCCAN CHICKEN 4. LEMON PASTA 5. ROASTED ASPARAGUS SALAD WITH TOMATO AND BASIL 6. PATATAS BRAVAS 7. BAKED COD WITH LEMON AND GARLIC 8. HOMEMADE DÖNER KEBAB 9. BARCELONA BAGUETTE 10. SLOW-COOKER SPANISH CHICKEN 11. EASY SHAKSHUKA 12. MEDITERRANEAN POTATO SALAD 13. CIOPPINO RECIPE 14. BACON AND BRIE OMELET WEDGES WITH SUMMER SALAD 15. SPEEDY GOAT’S CHEESE & LENTIL FILO PIE 16. SPANISH MEATBALL & BUTTER BEAN STEW 17. WHIPPED FETA DIP 18. PIZZICATI 19. CHORIZO PILAF

20. ANTIPASTI SALMON 21. SMASHED CHICKPEA TOAST 22. CRISPY FRIED CALAMARI & AÏOLI 23. CAPONATA 24. TIAN PROVENCAL 25. RED PEPPER HUMMUS 26. LENTIL PITA POCKETS 27. CAULIFLOWER WITH SPICY DUKKAH 28. EGYPTIAN LENTILS WITH RICE AND PASTA (KOSHARI) 29. PORTOKALOPITA (TRADITIONAL GREEK ORANGE CAKE) 30. MEDITERRANEAN BOWL WITH HUMMUS AND FETA 31. ARUGULA SALAD WITH SWEET POTATO (IKARIA) 32. DUTCH OVEN MEDITERRANEAN CHICKEN THIGHS 33. QUINOA TABBOULEH 34. CHICKEN SKILLET WITH MUSHROOMS AND SLIVERED PARMESAN 35. MUHAMMARA (ROASTED RED PEPPER AND WALNUT DIP) 36. SWEET POTATO HASH WITH EGGS 37. TORTILLA DE PATATA (SPANISH POTATO OMELET) 38. CILANTRO CORN SALSA WITH JALAPEÑO AND LIME 39. TUNA SALAD WITH EGG AND POTATO 40. CREAMY WHITE BEANS WITH TAHINI 41. EGGPLANT AND LENTILS

42. FUL MEDAMES 43. HALLOUMI AND WATERMELON SALAD 44. BAKED CHICKPEAS WITH ZUCCHINI AND FRESH HERBS 45. PIZZA MARGHERITA 46. BLACK EYED PEAS SALAD 47. ARMENIAN LOSH 48. GREEK CHOP CHOP SALAD 49. ZUCHINNI FRITTERS WITH FETA, CHEDDAR, MINT AND PARSLEY 50. MOROCCAN CHICKEN TAGINE 51. TURMERIC LEMON CHICKEN SOUP 52. GREEK-STYLE ROASTED BRANZINO

INTRODUCTION Mediterranean recipes are either classified by National cuisines or cooking styles. By National cuisine, Mediterranean recipes include dishes that ranging from the ones cooked on Crete Island, in Cypriot, Egypt, France, Greece to Ikarian, Spanish, Italian, Lebanese, Turkish, Syrian, Moroccan dishes. These recipes include chicken soups, pasta meals, meat kebabs, lamb or beef delicacies, vegetable dishes, potato-related dishes, cheddar and parmesan cheesy foods, feta creamy delicacies, shakshuka recipe, bacon and omelet, etc. On the other hand, Mediterranean meals have also been identified based on their cook styles. While some are easy to cook 30-minute meals; some take as long as 8 hours! Yet, some need to be prepared and left overnight to get the desire juicy result that one craves. Also, while some meals are cooked in batches, some are singularly prepared, thereby getting ready faster than the former. Furthermore, some involve grilling, some broiling, some instant pot and yet, some crockpot cooking. Yet, these dishes deliver healthy and ecstatic results. Moreover, some are pure vegetarian, gluten-free meals; whereas, others are not. In addition, some are prepared in skillets; some in Dutch Oven; yet some in sheet pan. In fact, some of these dishes are taken alone and are satisfying and filling; some are served alongside dipping sauce like the Green Goddess sauce. Regardless of the ways the Mediterranean dishes in this cookbook have been classified, they are nutritious, recommendation-worthy, delicious, and suitable for any kind of person or schedule. Savoring the Mediterranean: A

Cookbook of Classic and Modern Recipes is a product of research, travels, adventures and my experience of the Mediterranean diet. Enjoy!

1. GREEN GODDESS CHICKEN THIGHS

The juicy, delicious and healthy Green Goddess Chicken Thighs delicacy is made from chicken thighs or breasts with the green goddess marinade sauce. The marinade is made from garlic, citrus, Greek yogurt, or Tahini. Whether you make it for dinner or breakfast, the magic is dipping it in the creamy green goddess marinade. This meal gives you a soothing feeling, a satisfying treat, a delicious taste, and a god-like experience! Serve with noodle salad or salad. Ingredients Boneless Chicken breasts or thighs : 4-6 pieces Virgin Olive oil: 3 tablespoons Italian Parsley: 1 ½ cups Dry dill weed: ½ cup Lemon juice: of 2 lemons

Chopped trimmed green onion: 1 medium size Black pepper: ¼ teaspoon Water: ¼ - 1 cup Garlic: 2 cloves Red pepper flakes (optional): ¼ teaspoon Lemony broccoli (optional): 1 tablespoon Green goddess marinade: 1 cup Fresh basil or cilantro leaves: 1 ½ cups Cooking instructions Blend Italian parsley, green onion, dill, cilantro, Greek yogurt or Tahini paste, garlic, lemon juice, and water. If you like, you can add a touch of red pepper flakes. Your green goddess marinade is ready! Gently beat 4 to 6 boneless skinless chicken breasts. Make some slits on both sides of each piece of the Chicken with a sharp knife. Season both sides of the Chicken with black pepper. Transfer them to a large bowl Pour ¾ cup of marinade, evenly distributing it over the Chicken. Ensure the chicken breasts are coated in the marinade. Reserve the marinade. Heat oil in a large saucepan or skillet over medium-high heat. When the oil starts shimmering, place each chicken breast in the saucepan in a single layer, cooking each side for 5 minutes. When the crispy crust forms, change the side and cook for another 3 minutes until the Chicken is fully cooked. Transfer the chicken thighs to a plate and add some green goddess marinade.

2. GREEK LAMB KLEFTIKO

Making lamb roast in the Mediterranean culture is usually done to impress their guests. Hence, they are usually made on special occasions like birthdays, wedding anniversaries, business dinners, and Natale di Roma, amongst others. The Greek Lamb Kleftiko dish is a succulent, juicy, healthy delicacy made from roasted lamb, vegetables, and potatoes. It is best cooked on parchment paper. "Lamb kleftiko or kleftiko" means stolen lamb. Funny, right? More interesting is the savory effect it has on you! Instructions Trimmed boneless lamb: 3 ½ pounds of 1 boneless leg of lamb Russet potatoes: 4-5 large sizes Beef or vegetable broth: ½ cup Cored, sweet bell peppers: 2 large sizes

Tomatoes, cut into thick wedges: 2 large sizes Onions, cut into large chunks:1 large size Feta cheese: 4 ounces (optional) Minced garlic: 10 cloves Divided dried thyme: 1 tablespoon Divided dried parsley: 1 tablespoons Divided dried oregano: 2 ½ tablespoons Olive oil: 3 tablespoons Dijon mustard: 1 tablespoon Red wine vinegar: 1 tablespoon White wine: ½ cup Homemade Italian seasoning (optional) Cooking Instructions Prepare the marinade sauce. Mix and blend fresh garlic, oregano, parsley, dried thyme, and Dijon mustard. Remove the top layer of fat (fat cap) off the layer. Make slits all over the lamb to allow the seasoning to penetrate the leg of the lamb. Rub fresh garlic all over the lamb. Rub the marinade sauce, black pepper, and kosher salt. Put the lamb in a bowl. Add a generous drizzle of good olive oil, red wine vinegar, and ½ cup of white wine. Leave the mixture for a while and prepare the vegetables. Cut red onions, bell peppers, tomatoes, and potatoes into large wedges (so they can withstand long cooking times). Season the vegetables with the marinade sauce, black pepper, and kosher salt. Line your roasting pan with parchment paper, including the bottom. Pour the veggies, positioning them as a bed for the leg of the lamb. Pour

a little vegetable broth. Wrap tightly with the parchment paper, ensuring it traps the lamb and veggies on all sides. Roast the lamb kleftiko at 3750 F temperature. To get a very tender lamb kleftiko may take up to 4 hours in the oven. So, you have to be patient while the lamb gets cooked. But you can regularly check with a fork. Once the lamb falls apart quickly, when you check with the fork, that’s a signal that the lamb is fully cooked. If you so desire, add a few feta cheeses slabs. Remove the lamb from the oven and let it rest for 25-30 minutes. You can serve it with crusty bread or eat the kleftiko meal alone.

3. MOROCCAN CHICKEN

Moroccan Chicken is braised or stewed with lovely, aromatic flavors from the magical Moroccan Spice Rub. Fresh lemons and olives accompany it. This tender chicken meal is simple to make and very healthy. Ingredients (for Chicken) Whole boneless Chicken (cut into bone-in pieces): 3 ½ lb Chopped yellow onion: 1 medium Greek virgin Olive oil Kosher salt: ¼ teaspoon Peel and minced garlic: 4 cloves Thinly-sliced lemon: 1 Pitted green olives: ¼ cup Chopped dry apricots:1/4 cup

Tomato paste: 3 tablespoons Toasted slivered almonds (optional) Low-sodium chicken broth: 1 ½ cup Ingredients (for Spice Rub) Sweet Paprika: 1 tablespoon All-natural Raz El Hanout: 1 ½ tablespoon Ground ginger: 1 tablespoon Black pepper: ½ to 1 Ground cinnamon: 1 ½ tablespoon Cooking Instructions Prepare the spice rub: Spice rub is a big deal in preparing the Moroccan Chicken recipe. It contains some spices: Raz El Hanout, Cinnamon, Cardamom, ginger, nutmeg, cayenne, turmeric, and cloves. Pat the Chicken dry with a towel. Lightly season with salt since you will still add olives. Afterward, apply spice rub over the Chicken. Allow it to marinate for 40-45 minutes. Cover and refrigerate for 2 hours. Heat a small amount of EVOO over medium-high heat until shimmering. Ensure the Chicken isn't smoked while browning the Chicken. Brown Chicken on both sides. You can use a mash splatter screen. Reduce the heat. Add onions, cilantro, and garlic. Add lemons, dried fruit, and olives. Add a small amount of the broth and allow the Chicken to cook for about 45 minutes until the internal temperature is 1650 F. You can garnish it with toasted almonds.

4 . L E M O N PA S TA

This Italian/Mediterranean meal, also known as pasta al limone is creamfilled and lemon-flavored. It is made from vegan spaghetti, garlic, black pepper, parmesan and fresh lemon. It is delicious, healthy and gets ready in just 10 to 15 minutes. It is suitable for a sumptuous breakfast or dinner. You can serve it with shredded Chicken or Chicken piccata. Just ensure you cook al dente before you add other ingredients. While some break the pasta into halves or thirds, I like cooking mine without breaking it. It is actually recommendable. Using olive oil is critical to enjoying the Lemon Pasta because of the flavor the oil adds to the delicacy. You may also use avocado or canola oil. Although minced garlic are usually preserved in one way or the other; to get the best flavor, it is advisable to use

freshly minced garlic. Adding Parmesan cheese to this recipe is optional, especially if you want a complete vegetarian lemon pasta. Ingredients Spaghetti Pasta: 1 package Minced Garlic: 6 large cloves Lemon zest: 2 lemons Chopped fresh parsley Kosher salt: ¼ teaspoon Sumac: 1 teaspoon White wine vinegar: ¼ cup Extra virgin olive oil: ¼ cup Crushed red pepper flakes: ½ teaspoon Freshly ground black pepper and kosher salt: ¼ teaspoon each Parmesan cheese (optional): ½ cup Cooking Instructions Boil water and add salt. Cook pasta according to the instructions on the package. But cook al dente. Reserve 1 cup of the pasta water before draining. Heat the olive oil in a large saucepan over medium heat when the pasta is done. Add crushed red pepper flakes and minced garlic. Cook until it becomes fragrant (usually, it takes 30 seconds). Add lemon juice and about ¼ cup of pasta water.

Drain the pasta and transfer it to the saucepan. Toss over medium heat for 1 minute. Remove the saucepan from the heat and add lemon zest, grated Parmesan, and chopped parsley. Season with black pepper and kosher salt to taste. Toss the mixture and add a minimal amount of pasta cooking water and olive oil. Serve immediately.

5 . R O A S T E D A S PA R A G U S S A L A D W I T H TO M ATO A N D B A S I L

Roasted Asparagus Salad with Tomato and Basil is a Mediterranean vegan dish made from asparagus and tomato with other grape or cherry tomatoes bad basil leaves. Ensure to cook until it is tender-crispy to enjoy its best. It is a speedy meal to make: it takes approximately 15 minutes. Ingredients Asparagus, trimmed: 1 ½ pound Grape tomatoes: 3cups (you can also use cherry tomatoes) Large basil leaves: 15 sliced leaves Cheese (you can replace it with fried halloumi). Extra virgin olive oil: 2 tablespoons Salt: ¼ teaspoon

Ground black pepper: ½ teaspoon Dijon mustard: 1 ½ tablespoon Ripe avocado, cubed: 1 Cooking Instructions Prepare the asparagus: cut off the stern end of each spear of the asparagus. Put asparagus on a baking sheet. Season with salt and drizzle extra virgin olive oil. Toss the asparagus in EVOO (extra virgin olive oil) and carefully arrange it in one layer on the baking sheet. Roast asparagus in a 4000 F heated oven for 20 minutes but ensure it is not mushy; it should only be fork tender. Remove from the oven. Allow it to cool for 5 minutes. Whisk in ¼ EVOO, minced garlic clove, ¼ white wine vinegar or sherry reserve vinegar, 1 teaspoon sumac, pepper, and kosher salt. Mix fried halloumi, cubed avocado and 3 cups of halved grape tomatoes. Toss with the sherry vinaigrette (the mixture of vinegar, minced garlic. Arrange the roasted asparagus on a plate. Top with the halloumi mixture and dressed tomato. Sprinkle large, torn basil leaves on top. Serve immediately. Notes It is strongly advisable to not include tomatoes in the Asparagus Salad with Basil and Tomatoes if you have a nightshade allergy. Please do not. And don’t feel left-out because the meal, without tomatoes, still retains a lot of nutritional wonders and uncompromising taste!

6 . PATATA S B R AVA S

Patatas Bravas is another ecstatic Mediterranean dish. Made from starchy potatoes like the Russet potatoes and the aromatic flavored Bravas sauce. The Spanish meal is a highly-nutritious meal that fits into any part of the day (breakfast, lunch, and dinner). Originating from Madrid, it has become one of the most popular tapas in Spain. Hardly would you enter any Spanish tapas bar without finding Patatas Bravas. That is because Spanish folks can hardly do without fried potato, especially with the bravas sauce. It is prepared by cutting potatoes into smaller, fork-sized sizes or wedges in EVOO (extra virgin olive oil) until they are light brown and crisp but tender. Then, generously drizzle with bravas sauce. You see, anyone can fry potatoes but what makes this meal a traditional Spanish is the bravas sauce. You may never have been to Spain before but you could have a taste of this classic Spanish meal by generously applying the bravas sauce on the fried potatoes. Ingredients

Russet potatoes (cubed, 1-2 inches): 5 pieces (2 pounds) Virgin Olive Oil: 1 cup ¾ teaspoon baking soda Extra Virgin Olive oil: 2 tablespoons 1 Garlic aioli Cooking Instructions Boil water in a medium-sized saucepan Add baking soda. Add potatoes carefully (the water will begin to foam as soon as you add baking soda and allow the water to boil.) Boil the potatoes fir 2 minutes. Drain the potatoes well. Carefully pour potatoes into a large sheet pan and season with Kosher salt. Toss the potatoes to allow even distribution of the salt. Spread the potatoes in a single layer. Transfer potatoes to the fridge to cool or set aside. Heat one cup of olive oil in a medium skillet over medium-high heat. Add one piece of potato as soon as the oil begins to bubble. If the oil around bubbles so much, add the rest of the potatoes and evenly spread them in the skillet. Ensure the skillet is open. Toss occasionally, making sure the potatoes are evenly coated in the oil until they are golden brown on all sides. Oversee them, so they do not get burnt. While the potatoes are being cooked, prepare the bravas sauce and Spanish Paprika (if you want it). Transfer the potatoes to a tray lined with paper towels using a slotted spoon. This will help drain the excess oil. Season again with a pinch of Kosher salt.

Drizzle with bravas sauce. Serve immediately. You can add more bravas sauce beside.

7. BAKED COD WITH LEMON AND GARLIC

My family tries to include fish in our meals thrice a week. Sometimes we prepare a delicious hearty fish soup, large baked salmon, or a sumptuous Moroccan fish. Fish is top-notch on the list of the Mediterranean diet, so we do not joke with it. The baked cod with lemon and garlic is usually reserved for our weekend dinners when our friends and family come over. This is because of its classy and healthy nature. Cod fillet is a highly-nutritious fish; the lemon sauce heightens its taste and flavor. Ingredients (Lemon sauce) Fresh lemon juice: 5 tablespoons

Minced garlic: 5 cloves Melted butter: 2 tablespoons Extra virgin olive oil: 5 tablespoons Baked Cod Cod fillet pieces: 4 to 6 pieces Chopped fresh parsley leaves: ¼ cup Coating Ground cumin: ¾ teaspoon Salt: ¾ teaspoon Ground coriander: 1 teaspoon All-purpose flour: 1/3 cup Black pepper: ½ teaspoon Sweet Spanish Paprika: ¾ teaspoon Cooking Instructions Preheat oven (to 4000 F) Mix lemon juice, melted butter, and olive oil in a shallow bowl. Set aside. Mix all-purpose flour, salt, pepper, and spices in another shallow bowl. Set next to the lemon sauce. Pat the fish with a dry towel. Dip the fish in the lemon sauce. Then dip the fish in the flour mixture. Shake off the excess flour. Reserve some lemon sauce for later. Heat 2 tablespoon olive oil in a cast iron skillet over high heat. Add fish

and sear on each side. Wait to cook thoroughly. Remove the pan from heat. Add the minced garlic to the lemon sauce and mix. Drizzle over the fish fillets. Bake in the oven until the fish flakes easily with a touch of a fork. Remove from the heat and garnish with chopped parsley. Serve immediately.

8. HOMEMADE DÖNER KEBAB

The Greek Homemade Dӧner Kebab is one of the hundreds of kebabs that there are in the world. Also known as Dӧner Kabob, its origin has been traced to Turkey. The meal is traditionally made of lamb. Recently, however, the meal is usually made with a mixture of beef and lamb, or only beef. “Dӧner” is a Turkish word that means to rotate or turn. Regardless of the type of meat, it must be thinly sliced and pounded flat before the slices are arranged on a spit to cook with rotisserie method. To get the best taste, the edges of the meat must be crispy and a bit charred while the rest of the meat should moist, as displayed in the picture above. When the meat is thoroughly cooked, gently scrape the outer layers. Serve alongside pita bread with sauce and vegetables. Although Dӧner Kebab has

its origin in Turkey, it is widely consumed in Germany, because of its large Turkish population. Ingredients Boneless, skinless chicken thighs: 12 pieces Black pepper: ¼ teaspoon Kosher salt: ¼ teaspoons Tahini, Hummus, or Yoghurt sauce (choose one) Tomatoes halved and sliced: 2 tomatoes English Cucumber, halved and sliced: 1 piece Onion, halved and sliced: 1 piece Pita flatbread: 4 large sizes Salad (Shirazi salad or Mediterranean cucumber and tomato salad) Marinade Minced garlic cloves: 8 pieces Zest and juice of lemons: 2 lemons ½ cup of whole milk yogurt Tomato paste: 6 tablespoons Cumin: 2 teaspoons Baharat spice blend: 2 ½ teaspoons Smoked Paprika: 1 teaspoon Aleppo pepper: 1 teaspoon Cayenne: 1 dash (optional)

Cooking Instructions Prepare the marinade: add tomato paste, yogurt, garlic, spices, lemon juice, and lemon zest in a large mixing bowl. Mix well. Pat the Chicken dry with a towel—season with black pepper and kosher salt on both sides. Add the Chicken to the marinade and toss to ensure that both sides are well-coated. Cover and refrigerate the Chicken for 3 hours or overnight, depending on how much time you have. If you do not have that time, leave the Chicken to marinate at room temperature for 30-35 minutes. The longer you allow Chicken to marinate, the better results you get. Divide the chicken thighs into two piles. Use a set of 2-3 metal skewers simultaneously to thread the first pile of chicken thighs through. Push them against each other. (if your chicken thighs are too large, fold them each in half and thread them through). Repeat this process with another set of 2-3 skewers for the second pile of Chicken. Heat the grill to 4000 F. arrange kebabs on top of a large pan with edges. Let the metal skewers rest on the pan's edges or walls. Allow some room between the Chicken and the bottom of the pan. Place the pan on the center of the rack of the heated oven. Roast for 30-35 minutes until golden brown and charred parts. Remove the pan from the oven and turn the skewers over carefully. Brush the top of the Chicken with the pan juices. Place the pan in the oven for another 20-22 minutes. Cook the kebabs until it is no longer pink in the middle. Cook for at least 50 minutes. Remove the Chicken from the heat and let it rest for 7-10 minutes. Slice the meat thinly from top to bottom. Serve in pita wraps, adding sauce and sliced veggies. You can also serve

it with rice.

9. BARCELONA BAGUETTE

The Barcelona Baguette is a delicious Spanish vegan meal that is very common in Mediterranean countries. It is gluten-free and straightforward to make, yet very healthy. Ingredients 1 baguette A Handful rocket leaves Olive oil: 2-3 tablespoons Ripe tomatoes: 2 large pieces: 1-2 tablespoons Serrano ham: 4 slices Cooking instructions

Divide the baguette by the length and drizzle the cut areas with oil. Cut the tomatoes into halves. Squeeze the pulp into the bread and season. Spread ham over half of the baguette and scatter with rocket. Put the top of the baguette on it and press down. Cut into 4 pieces and wrap very tightly with foil.

1 0 . S L O W- C O O K E R S PA N I S H C H I C K E N

The Slow-cooker Spanish chicken stew is a time-tasking yet savory Mediterranean dish. You must slowly cook it on low heat to produce tender meat. It is very nutritious, containing fat (27g), carbohydrates (7g), protein (34g), moderate calories (447 kcal), and salt (2.9g). Many people believe that only heavy stews should be prepared on a slow cooker. However, this is not true. Fresh, light and vibrant meals can be slow cooked as well. The Slowcooker Spanish chicken dish is a sumptuous delicacy filled with top Mediterranean flavors like peppers, paprika, chorizo and olives. This proteinfilled meal is one of the most common in Spanish tapas restaurants in the world. Ingredients Large, skinned bone-in chicken thighs: 12 pieces 1 Spanish onion (halved and sliced)

Thickly sliced chorizo picante: 225g pack Spanish pimento-stuffed green olives: 150g Dry white wine: 300ml Olive oil: 2 tablespoons Tomato puree: 1 tablespoon Chicken stock: 300ml Pack of mixed color peppers: 3 packs. Cooking instructions Heat 2-3 tablespoons of olive oil in a large frying pan. Fry sliced onion until golden. Fry 12 large bone-in skinless chicken thighs in the slow-cooker pot. Add the sliced chorizo picante to the same pan until it begins to color (do this in batches). Add the mixed color peppers (cut into chunks first). Add Spanish pimento-stuffed green olives. Pour dry white wine, 1 tablespoon tomato puree, and chicken stock into the pan. Gently scrape bits stuck to the bottom of the pan. Pour the mixture into the slow cooker. Cook on low heat for 6 hours.

11 . E A S Y S H A K S H U K A

Shakshuka dish originates from Tunisia and is made of gently poached eggs in a thick tomato sauce. It is seasoned with cumin, coriander, crushed pepper flakes, and kosher salt. It is one of the most popular dishes in Tel Aviv, Israeli, which is why many people ascribe its origin to Israeli. Shakshuka can be taken as breakfast, dinner or brunch. It is one of the most nourishing and filling Israeli delicacies. Are you currently having a vacation in Tel Aviv or you just got a job in a Lebanese restaurant as a chef? This is one of the dishes you should learn how to cook or taste, if you are on a vacation. Tel Aviv is known to host youthful and hospitable people in Israeli. You may have heard different stories about Israeli; without their diet, you have an incomplete information!

Ingredients Eggs: 6 large raw Red chili, deseeded and finely chopped: 1 Red onions, chopped: 2 large sizes Cumin: 1 teaspoon Paprika: 2 teaspoons Caster sugar: 1 teaspoon Kosher salt: ¼ teaspoon Coriander: 1 small bunch Eggs: 4 Sliced garlic: 1 clove Olive oil: 2 tablespoons 2 canned cherry tomatoes Chopped parsley (optional): 1 small bunch Chopped fresh cilantro: 1 small bunch Cooking Instructions The first thing to do is to prepare the shakshuka tomato sauce: sauté bell pepper, onions, and garlic with 3 tablespoons of olive oil in a large, thick saucepan (with a lid). Season with coriander, Paprika, cumin, kosher salt, and crushed pepper flakes. Cook and stir until the veggies are tender. Add fresh diced tomatoes and ½ cup of tomato sauce. (You can use the canned whole or diced tomatoes). Boil the sauce and cover, simmering for 15 minutes. Uncover and cook for 5 more minutes until the sauce becomes thick.

Make some little holes in the sauce. Crack the eggs and position each egg in the holes you made. Cover the pan and let the eggs simmer in the sauce over medium-low heat till the egg whites settle. Remove pan from heat and garnish with chopped parsley. Serve immediately.

1 2 . M E D I T E R R A N E A N P O TATO S A L A D

The Mediterranean Potato salad is a highly-nutritious Italian low-fat vegan meal. It is made with potatoes, minced pepper, cucumber, feta cheese, lemon and the Italian salad dressing. The potatoes are cooked until they become tender but they must still be firm so they don’t become marshy when mixing with other vegetables on the recipes. You can either use dill and mint or parsley and cilantro. You can also add capers or olives to enhance the flavor. It contains fiber, carbohydrates, protein, and calories. Ingredients Yellow or Russet potatoes: 2 pounds Olive oil: 1 tablespoon Crushed garlic: 1 clove Dried or fresh oregano: 1 tablespoon

Torn basil leaves: 1 handful Roasted red pepper from a jar: 1 tablespoon Can cherry tomatoes: 1 can (200g) Sliced Black olive: 25g Thinly sliced onion: 1 small onion Cooking Instructions Heat oil in a skillet. Add onions and cook until soft. Add oregano and garlic and cook for 1-2 minutes. Add the canned cherry tomatoes and peppers. Season well and let it simmer for 10 minutes. Cook potatoes in another pan in boiling water. Add salt and let it cook until it becomes tender. Drain in a colander. Mix the cooked potatoes with the sauce. Sprinkle with olives and basil. Let it cool for 1 minute. Serve.

13. CIOPPINO RECIPE

Sometimes called "Seafood Stew," Cioppino is a widely known fish stew whose origin has been traced to the Italian-American immigrants in San Francisco. Pronounced chuh-pee-no, this protein-filled meal contains shrimp, steamed mussels, white fish, and halibut. You can only go through a Mediterranean diet if you find seafood recipes. They form a large part of their meals. Ingredients (for Cioppino) Well-scrubbed clams: 1 pound Onions: 2 cups, diced into ½ inch Debearded and well-scrubbed mussels: 1 pound

¼ cup extra virgin olive oil Finely-minced garlic: 2 cloves Kosher salt: ¼ teaspoon Diced Fennel bulb: 2 cups Dried thyme: 2 teaspoons Canned whole tomatoes: 1 can (28 ounces) Dry white wine: 1 ¼ cup Dried oregano: 2 teaspoons Peeled and deveined large shrimp: 1 shrimp Seafood stock: 1 ¼ cup Drained and roughly chopped roasted red peppers: 1 jar (12-ounce) Skinless, firm white fish like cod or halibut: 1 pound Tomato paste: ¼ cup Parsley-Olive Gremolata Orange zest 2 tablespoons extra-virgin olive oil Kosher salt: ½ teaspoon Peeled and roughly chopped garlic: 1 clove Pitted mixed olives: ½ cup Roughly chopped parsley: ½ bunch Red pepper flakes (optional) Cooking Instructions The first thing to do is to make the gremolata: Put olives, orange zest, garlic, salt, red pepper flakes, and chopped parsley in a food processor

and pulse thrice to combine. Scrape the sides of the food processor. Add 2 tbsp of olive oil. Process until the mixture becomes chunky. Allow gremolata to rest at room temperature while you make Cioppino. This will allow the flavors to bloom fully. (Cioppino) Insert a steamer basket in a stockpot. Boil 2 cups of water in the stockpot. Reduce heat, and steam clams and mussels under a lid for 6-8 minutes. Remove the stockpot from heat and place the clams and opened mussels in a big bowl. Discard any mussels or clams that do not open. Heat olive oil in a large Dutch oven over medium heat until the oil shatters. Add fennel, chopped onions, and a pinch of salt. Sauté until onions become translucent for 8-10 minutes. Pour minced garlic, dried oregano, dried thyme, and dried oregano. Sauté until the garlic is fragrant and the liquid evaporates. Once the red pepper mixture becomes sticky or looks dry, pour white wine. Use a wooden spoon and bits of vegetables clinging to the bottom of the pot. Boil the mixture for 5-7 minutes. Crush whole tomatoes in your hands and add them to the white wine mixture. Add seafood stock, reserved steaming liquid, and collected juices in the can. Let the mixture simmer for 20 minutes, but do not cover it. Taste after 20 minutes. Add salt as needed. Add shrimp and whitefish to the stockpot and let it simmer. Cover the pot and cook for 2-3 minutes until the shrimp becomes pink and curled. Remove the pot from the heat and add clams and mussels. Add salt again if needed. Top with three tablespoons of the parsley-olive gremolata. Serve immediately.

14. BACON AND BRIE OMELET WEDGES WITH SUMMER SALAD

Bacon and brie omelet is a Spanish meal similar to Spanish-style frittata or tortilla. It is served in thick slices and with a crunchy salad. Bacon is rich in animal protein, vitamins B2, B6, B12, zinc, magnesium and iron. It is simple and easy to make: in just 20 mins, your sumptuous meal is ready! It can be served as breakfast or dinner after a long busy day at work. Ingredients Smoked Lardons: 1 teaspoon Lightly beaten eggs: 6 large sizes Snipped chives: a bunch Sliced brie: 100g

Olive oil: 3 tablespoons Dijon mustard: 1 teaspoon Quartered radishes: 200g Halved, deseeded cucumber: 1 large size Red wine vinegar: 1 teaspoon Cooking Instructions Heat 1 tablespoon of the oil in a pan on a grill. Add lardons and fry until golden and crisp. Drain lardons on kitchen paper. Heat 2 tablespoons of olive oil in a non-sticking pan. Mix lardons, chives, eggs, and ground black pepper. Pour into the pan and cook on low heat until it is semi-set. Lay the brie on top of the brie. Grill until it is golden. Remove from pan and cut them into wedges before serving. Mix the remnants of the olive oil with mustard and vinegar—season in a bowl. Toss the radishes and cucumber. Serve alongside the omelet wedges.

1 5 . S P E E D Y G O AT ’ S C H E E S E & LENTIL FILO PIE

A super-fast vegetarian dinner that takes only half an hour to prepare. Its creamy texture is derived from Goat's cheese, and its flavor is from the Pouch Puy lentils and roasting vegetables. Goat’s cheese is enriched with calcium and protein. It is digests easily as opposed to cow’s milk cheese. It also contains healthy fats like capric acid, which is anti-inflammatory and antibacterial. Lentils, on the other hand, reduce blood pressure and cholesterol. They also protect breast cancer for women. The filo pie is, therefore, highly nutritious for consumption. Ingredients

Pouch puy lentils: 1 Filo pastry: 3 sheets Goat’s cheese: 120g log Mediterranean roasting vegetables: 1 tray Cooking Instructions Heat oven. Pour oil into a frying pan with the vegetables. Fry for 10 mins. Add the lentils and cook for another 2 minutes—season with salt. Spoon into medium pie dishes with a tablespoon of water. Add slices of Goat's cheese. Top with ruffles of the pastry sheets. Gently brush with olive oil. Bake 15-20 minutes until it is golden brown.

1 6 . S PA N I S H M E AT B A L L & B U T T E R BEAN STEW

You can take a typical Spanish meal filled with aromatic flavor from Paprika, onions, peppers, butter beans, and pork. The Spanish meatball and butterbean stew are Gluten-free and freezer-friendly. So, you don’t have to worry when its preservation. It is low in fat and calories and very healthy. I will recommend it for a weekend meal with family and friends. Ingredients Chopped tomatoes: 2 400g cans Minced lean pork: 350g Chopped red onion: 1 large size Sliced peppers: 2 red or green bell pepper Crushed garlic: 3 cloves Sweet smoked Paprika: 1 tablespoon

Drained butter beans: 400g Chopped parsley: a small bunch Olive oil: 2 tablespoons Golden caster sugar: 2 tablespoons Cooking Instructions Season the pork with your hands, ensuring the spices penetrate the pork. Afterward, shape the pork into small meatballs. Heat the oil in a large skillet, add the meatballs and cook until golden brown. Gently push to one side of the pan with your spoon. Add peppers and chopped onions. Cook for extra 5 minutes, constantly stirring until the vegetable becomes soft. Add Paprika and garlic. Cook and stir everything, including the meatballs, for 1 minute. Add tomatoes and cover with a lid. Allow the mixture to simmer for 10 minutes. Uncover and add the beans, seasoning, and sugar. Allow simmering for another 10 minutes, uncovered. Before serving, add the parsley. Remove the pan. Serve with crusty bread if you desire.

1 7 . W H I P P E D F E TA D I P

A chef once said, "There is something about Feta that can transform a simple dish.” I agree. The virgin olive oil and thick Greek yogurt give it a fluffy and creamy texture. You do not need to grill or heat the oven or fry in a skillet. It’s one of the easiest Mediterranean, yet so nutritious. Ingredients Greek Yogurt: ¾ cup Drained block quality feta: 8 ounces Chopped fresh parsley: 2 tablespoons Lemon zest: 1 lemon Chopped fresh mint: 2 tablespoons Aleppo pepper or red pepper flakes: 1 teaspoon

Virgin olive oil: 2 tablespoons (add more, if needed) Crushed pistachios (optional): 1-2 tablespoons Toasted pine nuts (optional): 2-3 tablespoons Cooking Instructions Combine feta, lemon zest, and Greek yogurt in the bowl of a large processor. Blend the mixture. While the processor is running, keep drizzling olive oil through the top opening until the feta is whipped into a smooth mixture. Pour the whipped feta onto a serving plate. Smoothen the top of the feta with the back of a spoon, making an indentation in the middle (as displayed in the picture above). Add a bit of olive all over the feta. Top with the Aleppo pepper, nuts, and fresh herbs. You can serve it with pita wedges or pita chips.

1 8 . P I Z Z I C AT I

Pizzacati is an Italian dish made with pastry ingredients (flour, sugar, butter, etc.) and strawberry. It is quick to make and can serve as snacks you could make for yourself for work and your children to school. It is satisfactory and very nutritious too. Ingredients All-purpose flour (270g): 2 cups Baking powder: ½ teaspoon Powdered sugar: ½ cup Eggs: 2 large sizes Strawberry jam: 1/3 cup Zest: 1 lemon Very soft butter: 10 tablespoons Vanilla extract: 2 tablespoons

Cooking Instructions Mix dry ingredients (powdered sugar, flour, lemon zest, and baking powder. Add vanilla extract, eggs, and softened butter. Use a hand mixer to beat on low until the flour becomes wet. Increase the speed to medium for 35 minutes. Use a rubber spatula to scoop around the bowl and knead with your hands or the spatula for a minute. When the dough becomes cohesive and sticky, transfer the dough to a sheet of plastic wrap. Form it into a thick disk and place it in the fridge for an hour. Dust a countertop with flour, then roll the dough into a disk less than ¼ inch thick. Use a 2 ½ -inch cookie cutter to cut out some circles, as many as possible. Place the circles on a baking sheet. Repeat this process until you finish the dough. Fill each circle with a teaspoon of jam. Fold the sides and pinch together wide across the top, as displayed in the picture above. Put the baking sheet in the oven and bake at 3500 F for 12-15 minutes. The jam will spread to the open ends, and the bottoms will be lightly golden. However, the cookies do not take so much color. Remove the cookies from the oven and place them on a wire rack to cool. Then sprinkle powdered sugar before you serve.

19. CHORIZO PILAF

The Chorizo Pilaf is similar to Veggie Paella and Risotto rice. It is made from rice with Paprika, garlic, and chopped tomato. It is also budget-friendly but very satisfactory. Ingredients Sliced baby cooking chorizo sausages: 6 slices Crushed garlic: 4 cloves Massel chicken style liquid stock: 4 cups Smoked Paprika: 1 teaspoon Sliced, deseeded red chili: 1 Chopped tomato: 400g Fresh bay leaves: 2 pieces Olive oil: 1 tablespoon Basmati rice: 250g

Zest peeled off in thick strips: of 1 lemon Cooking Instructions Heat olive oil in a large skillet with a lid. Add onions and cook until golden brown. Carefully pack the onions to a side of the pan, still in the pan. Add the chorizo and cook until some of the oils are released into the pan and become lightly browned. Add Paprika and garlic. Add tomatoes. Leave for 5 minutes until the mixture bubbles over medium heat. Add stock, lemon zest, rice and bay leave. Gently stir them together until they are evenly mixed. Leave until the mixture boils. Cover with a lid and cook on low heat for 12-15 minutes. Turn off the heat and leave to steam for 12-15 minutes. Evenly distribute parsley. Serve with wedges for squeezing.

2 0 . A N T I PA S T I S A L M O N

Antipasti Salmon is an easy-to-cook Mediterranean dish garnished with antipasti ingredients. You can either cook on a barbecue or in an oven. Ingredients Drained and finely chopped sundried tomatoes: 100g Drained and rinsed capers: 2 tablespoons Zested and sliced lemon: 1 lemon Finely chopped basil leaves: A small handful Finely chopped dill: A small handful Pitted black olives: 3 tablespoons Softened butter: 150g Descaled and boneless salmon: 600g

Drained and roughly chopped griddled artichoke: 100g Crushed garlic: 2 cloves Cooking Instructions Put tomatoes, garlic, half the herbs, lemon zest, 1 tablespoon of capers, and butter in a large bowl. Mash together with a spoon. You can also use a food processor and blitz until smooth texture. Lay a large sheet of baking parchment to wrap the salmon over another sheet of foil (of equal size to the baking parchment). Put the salmon on top and slightly cut the fish so the fillets are intact. Spread butter over the salmon and top with olives, artichokes, capers, and lemon slices. Wrap the parchment and foil over the salmon. Seal the ends but create a loose parcel. Now put the parcel on a baking tray, cook for 30 minutes, and leave for a few minutes before unwrapping. Check whether the salmon is cooked by gently pushing the flesh with a fork. If it easily flakes, then it is ready. Serve, scattering with the remaining veggies and buttery juices.

2 1 . S M A S H E D C H I C K P E A TO A S T

Smashed Chickpea toast is an easy vegan toast with pita bread or hearty crusty bread. This classic American-Mediterranean dish is packed with flavor and protein. It is ideal for a protein-filled breakfast and busy weeknights. I love seasoning it with Aleppo pepper and cumin because of the spicy flavor they add to the meal. Ingredients Tuscan Country bread: 4 slices (1/2-inch in thickness) Minced garlic: 2 cloves Kosher salt: ¼ teaspoon Peeled and sliced hardboiled eggs: 2 Ground cumin: 1 teaspoon

Extra-virgin Olive oil: ½ teaspoon Drained and rinsed can chickpeas: 1 can Aleppo Pepper: 1 teaspoon Chopped vine-ripened tomato: 1 vine Trimmed and chopped spring onions (white and green parts): 2 Chopped fresh parsley: 1 tablespoon Cooking Instructions Place an iron skillet or griddle over medium-high heat. Drizzle a little amount of extra virgin olive oil over the bread. Arrange the bread in the skillet when it is hot (place the oiled side of the bread down). Allow bread to toast in the skillet for a minute. The bottom should turn a golden brown color. Drizzle some more oil on the top of the bread and flip over. Allow bread to toast on the other side for a minute. Remove the bread from the skillet and place it on a plate. Remove the skillet from the heat and cool for 2 minutes before adding chickpeas. Else, it will pop in a disorganized manner. Return the skillet and set over medium heat. Add 2 tablespoons of oil. Add chopped tomatoes, chickpeas, onions, and garlic when the oil begins to shimmer. Season with cumin, kosher salt, cumin, and Aleppo pepper. Cook, stirring until it is warmed. Taste and adjust seasoning to preferred taste. Turn off the heat and gently smash the chickpeas with a potato masher. Place the smashed chickpeas on top of the toasted bread, adding two slices of hardboiled eggs. Top with a little amount of parsley and drizzle again with olive oil.

22. CRISPY FRIED CALAMARI & AÏOLI

Crispy fried calamari and aioli is another delicious Mediterranean meal made with squids and aioli. The squid rings are deeply-fried with other vegan ingredients. The mayonnaise gives it a creamy taste and look, complementing the aioli flavored sauce. The dish contains optimum amounts of calories, fat, fiber, salt and protein. Ingredients Cleaned squid tubes and tentacles: 500g Plain flour: 50g Vegetable Oil (for deep frying): Corn flour: 50g Cayenne pepper: a pinch Baking Powder: ¼ tablespoon Finely grated garlic: 1 large clove

Juiced lemon: ½ Finely-grated garlic: 1 clove Mayonnaise: 150g A pinch of saffron Cooking Instructions Heat vegetable oil in a large pan over low heat. Make sure it is at most two-thirds full for the deep-frying process. Cut the tentacles from the squid and put the squid in a boil. Slice the squid cubes into 1cm thick rings and add them to the bowl. To prepare the aioli, mix the garlic, saffron, mayonnaise, and lemon juice in a bowl and set aside. Carefully toss the squid with the plain flour, corn flour, ½ teaspoon salt, cayenne and baking powder. Check the temperature of the oil with a thermometer. Once it is 1700 C, deep-fry the squid until crisp and lightly golden. You may need to do the deep-frying in batches. Line tray with kitchen paper. Transfer the fried squid to the lined tray and serve with the aioli mixture (for dipping).

2 3 . C A P O N ATA

Caponata is a widespread and delicious Mediterranean recipe. When taken with Bruschetta, it is very satisfying. You could also add a little feta when serving at your party or as your weekend meal. Ingredients 1b eggplant, cubed: 1 large size Red wine vinegar: ¼ cup Chopped yellow onion: 1 Extra virgin olive oil: 6 tablespoons Crushed tomatoes: 1 cup 1 bay leaf Raisin: ¼ cup

Dry white wine: ¼ cup Roughly chopped green olives: ¼ cup Sliced thinly-sliced celery sticks: 2 small sizes 1 garlic clove Chopped fresh parsley: 2 tablespoons Honey: 2 teaspoons Crushed red pepper flakes: ¼ teaspoon 1 cored and chopped red bell pepper Kosher salt: ¼ teaspoon Cooking Instructions Preheat your oven to 4000 F. Season the eggplants with salt, and leave it in a colander for 2530minutes to sweat way its bitterness. Then, pat dry with paper towel. Transfer the seasoned eggplant cubes to a sheet pan. Generously drizzle 3 tablespoons extra virgin olive oil, then toss to ensure it is well coated. Roast the eggplant in the oven for at least 25 minutes. Heat 2 ½ tablespoons of EVOO in a large skillet. Add celery stalks, onions, and bell pepper. Season with just a pinch of kosher salt and black pepper. Then, cook for at least 5 minutes, constantly tossing until it becomes soft. Add capers, olives, honey, bay leaf, crush pepper flakes, and raisins. Pour white wine and vinegar. Carefully stir until combined. Allow to simmer on a medium-low heat for 7-10 minutes. Add the roasted eggplant and let it cook for another 3 minutes in the sauce. Add mint and fresh parsley. Remove from heat and serve immediately.

24. TIAN PROVENCAL

Tian Provencal is a French-baked summer vegetable created by French recipe developer Mary Devinat. It is ideal for lunch or dinner with family or a miniparty. It is a traditional delicious meal in Southern France, containing many vegetables. It can either be served hot or cold. Ingredients Zucchini: 1 Whole tomatoes: 2 Long eggplant: 1 Dried thyme: ½ tablespoon Salt: ¼ teaspoon Pepper: ¼ teaspoon Chopped fresh basil: 2 tablespoons 1 yellow summer squash Crushed tomatoes: 1 ½ cups

Chopped small size onion: 1 Crushed garlic cloves: 2 cloves Dried Oregano: ½ teaspoon Olive oil: 2 tablespoons Yellow summer squash: 1 Chopped fresh basil leaves: ½ teaspoon Cooking Instructions Heat 1 tablespoon of olive oil in a small skillet over medium heat. Add chopped garlic, onion, and sauté for 3 minutes until onions become translucent. Add and mix dried thyme and oregano. Add crushed tomatoes, salt, pepper, and chopped basil. Combine and let it cook on low heat for 15-18 minutes. Remove the skillet from heat. Preheat oven to 1770 C (3500 F). Cut the eggplant, yellow summer squash, tomatoes, and zucchini into thin slices. Pour tomato sauce into a pie dish and arrange the slices of vegetables (zucchini, tomatoes, etc.) one after the other in the pie dish. Drizzle olive oil over the top and season with pepper and salt. Place in the oven and allow to bake for 40-45 minutes. Remove from the oven. Top with fresh basil leaves.

25. RED PEPPER HUMMUS

Red Pepper Hummus recipe originates from Israeli but is now widespread in Greece and Lebanon. It is very delicious and healthy. It is low in calories and high in fiber and protein. This Mediterranean dish’s secret is sautéing the peppers. If you want to spice it up to give it a zing, do not neglect the lemon, spices, and capers. To achieve a much creamier texture, you must learn the secret behind the Lebanese Hummus: add 2 tablespoons of chilled water to the processor towards the end and blend for a few seconds. Ingredients 1 can of drained, liquid-reserved chickpeas Pepper: ¼ teaspoonful ½ lemon juice ¼ teaspoon paprika 1 tablespoon capers Salt: ¼ teaspoon

Extra Virgin Olive oil: 2 tablespoons Balsamic vinegar: 1 teaspoon 1 heap tablespoon tahini Peeled fresh garlic cloves: 4 cloves Cooking Instructions Heat 1 tbsp olive oil over medium heat. Sauté red pepper until the skin becomes lightly brown. Add capers and vinegar. Sauté for another minute. Turn off the heat and allow the mixture to cool. Chop garlic in a food processor. Add other ingredients except for chickpea liquid. Blitz in the food processor until smooth. Slowly add the reserved chickpea liquid to achieve better smoothness and consistency. To taste, add small amounts of pepper and salt.

2 6 . L E N T I L P I TA P O C K E T S

Otherwise called the “Vegetarian Hawawshi," the Lentil Pita Pockets were invented by an Egyptian butcher, Ahmed al-Hawawsh, in 1971. Generally, Egyptians love bread, and this explains why many of their meals are made of bread or its variants. This recipe combines raw ground beef with peppers, tomatoes, onions, herbs, and spices. This mixture is then stuffed in the pita bread and baked till the bread becomes crispy. Ingredients Brown lentils: 1 cup Plain yogurt: ½ cup Olive oil: 1 tablespoon Beef or vegetable broth: 2 ½ cups Pita bread: 2 large sizes Salt: ½ teaspoon

Minced onion: 1 small size Nutmeg: 1/8 teaspoon Diced tomatoes: 1 small size Minced green pepper: ½ cup Cumin: ¼ teaspoon Minced garlic: 4 cloves Soy sauce: 1 tablespoon Minced fresh parsley: 3 tablespoons Paprika: ¾ teaspoon Cinnamon: ¼ teaspoon Black pepper: ¼ teaspoon Coriander: ½ teaspoon Allspice: ½ teaspoon Cooking Instructions Preheat oven to 2040 C (4000 F) Boil lentils in the beef broth and cover. Allow the mixture to simmer for 15-20 minutes. By then, the lentils should be soft and splitting. While boiling the lentils mixture, sauté green pepper, garlic, and minced onions in a tablespoon of olive oil for 5 minutes. Add chopped tomatoes and sauté for 3 minutes. Transfer cooked ingredients to a large bowl and mix with soy sauce and spices. Add salt to taste. Cut the loaves of pita bread in half and place a thin layer of the lentil mixture inside them. Brush both sides of the bread with olive oil. Bake at 4000 F or 2040 C for 20 minutes, turning the bread halfway through. Remove the bread when they are crispy or brown.

27. CAULIFLOWER WITH SPICY DUKKAH

Dukka is another Egyptian dish. This variety of dukkah uses flaky Aleppo pepper and almonds. Some use sesame seeds and nuts with herbs, which is why many believe that Southern Mediterranean countries have complex spice blends with traditional seeds. The Cauliflower and Spicy Dukkah can be taken alongside rice or pasta, giving a creamy blend and spicy flavor. Thus, it is an ideal meal for winter or fall. Just as the fried Calamari is dipped in the Aïolli sauce and You can dip chicken thighs in the green goddess marinade, the cauliflower and dukkah dish can be accompanied with Greek yogurt as a dip. Cooking Ingredients Aleppo pepper: 4 tablespoons Slivered almonds: 1 pound

Salt: 1 tablespoon Ground cumin: 3 tablespoons Extra Virgin Olive oil: 2 tablespoons 1 big Cauliflower cut into florets Dukkah: 3 tablespoons Garlic powder: 1 tablespoon Cooking Instructions Toast almonds in olive oil Pour toasted almonds and other dukkah ingredients into a food processor. Pulse until the nuts are well chopped, and other ingredients are finely mixed. Place cauliflower in the pan, and add olive oil, stirring thoroughly to coat the cauliflower. Place in preheated oven. Roast for 25 minutes until the top edges become golden brown. Remove from the oven. Sprinkle dukkah before serving.

28. EGYPTIAN LENTILS WITH R I C E A N D PA S TA ( K O S H A R I )

Egyptian Lentils with Rice and Pasta blend unique dishes, but you must cook each dish separately before serving them. Otherwise known as "Kushari" or "Koshari," the meal is the national dish in Egypt. That is, it is prevalent in restaurants across Egypt. It is budget-friendly. The crispy onion toppings denote the crunchy Egyptian tradition. Although it takes roughly 70 minutes to prepare, it doesn't take too long when you consider it a blend of three dishes. You can make this Egyptian national dish your new home recipe. Ingredients Dry basmati rice: 1 cup Spaghetti (break into small pieces): 1 cup Dry lentils: 1 cup

Extra virgin olive oil: ½ cup Pepper: ¼ teaspoon Salt: ¼ teaspoon Grated onions: 2 small sizes Grated tomatoes: 1 pound Pressed garlic: 4 cloves Red chili pepper flakes: ¼ teaspoon. For Onion Topping All-purpose flour: ¼ cup Onion: 1 large, cut into rings Extra virgin oil (for frying): ½ cup Cooking Instructions Boil lentils in salted water for 30-35 minutes. Drain in a colander and set aside. Cook rice in salted water (2 cups) for not more than 15 minutes. Cover the rice with a tea towel as soon as it is done. Cook spaghetti in salted water according to package instructions. Add and mix a tablespoon of oil and cover the pot. Using another pot, add and sauté garlic and onions in olive oil for 2 minutes. Add chopped tomatoes, salt, pepper, and pepper flakes and mix thoroughly. Simmer for 15 minutes. Carefully mix rice, lentils, and spaghetti. Serve with tomato sauce. Prepare the crispy onion topping: heat olive oil over medium-high heat. Toss onion rings in flour. Shake off excess flour. Fry for 15 minutes or

till it is crispy. Drain on paper towels. You may add salt if you desire. Top the lentil dish with crispy onions, as displayed in the picture above.

2 9 . P O RTO K A L O P I TA (TRADITIONAL GREEK ORANGE CAKE)

Portokalopita is a classic Greek orange cake made of Greek yogurt, orange zest, and crumbled phyllo beaten into the cake batter. Pronounced por-to-kahlo-peeta, it tastes very sumptuous and is sticky and sweet. It is ideal for snacking before lunch or serving vanilla ice cream during summer. It is topped with Greek orange syrup, which gives it a sticky, moist texture. Ingredients Strained, plain Greek Yogurt: 2 cups Zest: 2 oranges Olive oil: 1 cup White sugar: 1 cup Phyllo sheets: 1 pound

Baking powder: 3 teaspoons Raw eggs: 4 Syrup: 2 tablespoons 2 cups of sugar 3 cups of freshly squeezed orange juice Cooking Instructions Preheat oven to 350 F. Brush baking pan with olive oil. Put eggs, olive oil, and sugar in a large bowl. Mix with an electric mixer until the ingredients are finely combined. Add orange zest, yogurt, and baking powder and mix well. Hand-crush phyllo sheets. Add crushed phyllo to the cake batter and stir with a spatula. Spread batter in the prepared pan. Bake the cake for 50 minutes. Insert a knife in the center of the cake. If the knife comes out clean, then the cake is ready. While the cake is being baked, stir orange juice and sugar together. Boil the mixture and then simmer over medium heat. Constantly stir until it becomes thick. Allow the syrup to cool. Slice the cake into desired pieces (10, 15, or 20) and leave the cake to cool. Pour the syrup into the cake. The cake will absorb it. Serve.

30. MEDITERRANEAN BOWL WITH H U M M U S A N D F E TA

The Mediterranean Bowl with Hummus and Feta is a colorful and delicious Greek cuisine. It is ideal for lunch or breakfast as a main course meal. Its unique complementary flavors make it savory and nourishing. Prepared with nutty quinoa, salty olive, and tangy cheese, the taste of this meal is super delicious. Ingredients Cooked quinoa: ½ cup Sliced tomato: ½ tomato Kalamata olives: 6 pieces Feta cheese: 1 oz Traditional Greek Restaurant Salad dressing: 2 tablespoons

¾ cup Lebanese Hummus Crushed garlic cloves: 2 Cold water: 3 tablespoons Tahini paste: ¼ cup Salt: ½ teaspoon Extra virgin olive oil: ¼ cup Freshly squeezed lemon juice: ¼ cup Drained and rinsed: 2-15 ounces Paprika: ¼ teaspoon Black pepper: ½ teaspoon Dried basil: 1 teaspoon Dried oregano: 2 tablespoons Dijon mustard: 1 teaspoon Juiced lemons: 2 Extra virgin olive oil: 1 cup Salt: ¼ teaspoon Honey: 2 teaspoons Minced garlic: 2 cloves Red wine vinegar: 2 tablespoons Cooking Instructions Prepare Lebanese Hummus: Chop the garlic in the food processor. Add other ingredients and blend in the food processor until you have your desired smoothness. Then, blend with cold water for more smoothness. Prepare Greek Dressingdressing: Add all ingredients to a large jar. Cover and shake for 1 minute. Add feta, tomato, cucumber, cooked quinoa, olives, and one scoop of

Hummus to a bowl. Drizzle the Greek Dressingdressing over the bowl.

31. ARUGULA SALAD WITH SWEET P O TATO ( I K A R I A )

Ikaria is a Greek Island with the highest rate of people living healthily above 90 years old. Arugula salad with sweet potato is one of the meals consumed by the island's inhabitants. The award-winning author, Diane Kochilas, popularized this meal in her book: Ikaria: Lessons on Food, Life and Longevity from the Greek Island Where People Forget to Die.” The combination of Arugula salad and Sweet Potato gives a creamy yet peppery meal. It is a budget-friendly dish yet filled with massive health benefits. Ingredients Sweet potatoes: 1 ½ pounds (optional) Trimmed fresh arugula: 2 bunches Greek sea salt: ¼ teaspoon

Extra Virgin Greek Olive Oil: ½ cup Greek feta or Goat’s milk cheese: 1 cup Trimmed scallions or red onion: 1 large size Red wine vinegar: 3-4 tablespoons Cooking Instructions Scrub clean sweet potatoes. Put in a large pot with cold salted water. Boil over medium heat. Reduce the heat to low and simmer for 15 minutes (they should be fork-tender). Remove from heat and allow to cool. Peel and cut into 1 ½ -inch chunks. Transfer them to a bowl. Peel, cut into halves, and thinly slice the onions. If you want to use scallions, trim and cut them into thin rounds. Pour arugula and onions into the bowl, as well as the sweet potatoes. Season with salt and toss with vinegar and olive oil. You can add the crumbled feta cheese and serve.

32. DUTCH OVEN MEDITERRANEAN CHICKEN THIGHS

Cooking with a Dutch oven can make your cooking adventures more enjoyable. Dutch ovens can be used for making pasta dishes, casseroles, and soups. The hot tender Mediterranean chicken thighs meal is no exception. I like to top it with rosemary or parsley. It is very nutritious, containing nutrients like iron, Vitamin A, calcium, moderate fat, protein, sodium, potassium, carbohydrates, Vitamin C, and moderate calories. Dutch Oven Mediterranean Chicken Thighs is a go-to meal for Sunday evenings with family. Ingredients Boneless chicken thighs: 4 pieces Broccoli: 1 small head (sliced into 1-inch steaks) Rosemary: 1 teaspoon Salt: ¼ teaspoon

Extra virgin olive oil: ¼ cup Oregano: 1 teaspoon Onion: 1, sliced into ½ inch rounds Chicken bone broth: 1 cup Cooking Instructions Preheat oven to 2040 C (4000 F). Heat oil in a Dutch oven on the stovetop. Sauté chicken thighs over medium heat. Do this for 1 minute for each side. Lay broccoli on the Chicken. Lay onions on the broccoli. Add olives. Sprinkle spices over the layers. Pour chicken broth over vegetables and Chicken. Cover and leave in the oven for about 50 minutes. If the broccoli and chicken thighs become tender, the delicacy is ready.

3 3 . Q U I N O A TA B B O U L E H

The Mediterranean Quinoa Tabbouleh meal has its root in Syria and Lebanon. It is an ideal lunch accompaniment for those who love olives and roasted red peppers. You can also take this gluten-free meal alone. It improves brain function and blood sugar; it also decreases the risk of heart disease. It is a treasured food in the Eastern Mediterranean region. If you like, you can add Kalamata olives, lettuce, and feta cheese. Ingredients De-stemmed and washed parsley: 2 bunches Chopped green onions: 4 medium sizes Lemon juice: ¼ cup Dry quinoa: ½ cup Salt: ¼ teaspoon

De-stemmed and washed mint: 1 bunch Peeled and chopped cucumber: 1 big size Extra virgin olive oil: ½ cup Chopped garlic: 1 garlic clove Ground pepper: ¼ teaspoon Chopped tomatoes: 2 medium sizes Cooking Instructions Make quinoa according to package instructions Add mint, parsley, olive oil, garlic, and green onions to a food processor and chop until you obtain a fine texture. You could use your hand, too. Add diced tomatoes, cucumber, quinoa, and herb mixture in a bowl. Mix thoroughly. Add pepper and salt to taste. Drizzle oil on top.

34. CHICKEN SKILLET WITH MUSHROOMS A N D S L I V E R E D PA R M E S A N

Most Mediterranean diets are characterized by lots of vegetables. This meal is no exception. The Chicken Skillet with Mushrooms and Slivered Parmesan is simple and delicious, yet its freshness makes it unique. The top-secret cooking tip is to marinade the Chicken for a long time; the longer you marinade it, the tastier it is. You can serve it with vegetable dishes like Sautéed Swiss Chard with Garlic, Lemony Asparagus with Garlic, or Diane Kochilas' Warm Zucchini Salad with Roasted Citrus and Basil. Ingredients Chicken breasts: 1 ½ pounds Balsamic Vinegar: 1 tablespoon

Dried thyme: 1 teaspoon Extra Virgin Olive oil: 3 tablespoons Sliced Portobello mushrooms: 10 ounces Pepper: ½ teaspoon Salt: ½ teaspoon Thinly-sliced Parmesan: 1-2 ounces White wine: ¼ cup Vegetable broth: ½ cup Sliced onion: 1 big size Cooking Instructions Cut chicken breasts into strips and transfer into the bowl Add balsamic vinegar, ¼ teaspoon of salt, 1 tablespoon of olive oil, ¼ teaspoon of dried thyme, white wine and pepper. Mix thoroughly with Chicken and let it marinade for 10 minutes. Add 2 tablespoons of olive oil to a skillet. Add roundly sliced onions and sauté for 1-2 minutes over medium heat Add vegetable broth, ¼ teaspoon of pepper, mushrooms and ¼ teaspoon of salt to pan. Cook till mushrooms become tender. Scoop mushrooms and onions from the skillet and add the chicken breasts and marinade to the skillet. Cook each side until it is golden brown. Add the onions and mushrooms and stir together for a while. Remove from heat and serve while still hot. Top with slivered parmesan slices.

35. MUHAMMARA (ROASTED RED PEPPER A N D WA L N U T D I P )

My first experience of Muhammara was quite interesting. I was dared to eat a foreign dish that I had never tasted before. My colleague and I travelled for a job in Italy and we played the famous “Truth or Dare” game. The creamy Muhammara is made from roasted red pepper and walnuts and originates from Syria. It’s quite simple to make, just as the cooking instructions shows. It gets ready in 30 minutes! It is budget-friendly and freezer-friendly as well. In fact, this tangy, creamy and piquant dip is best enjoyed after long hours of refrigeration. Ingredients Breadcrumbs: ¼ cup Roasted red bell peppers: 2

Garlic cloves: 2 Pomegranate molasses: 1 teaspoon Cumin: 1 teaspoon Salt: 1 teaspoon Extra virgin olive oil: ¼ cup Crushed red pepper flakes: 1 pinch Lemon Juice: ½ lemon Walnuts: 1 cup Cooking Instructions Roast bell peppers on a sheet pan for 15-20 minutes by first splitting in half and removing the seeds. You can flip after the first 10 minutes. Then place and toast walnuts, on another sheet pan, in the oven at the same time. Stay close to the walnuts so they don’t get burnt. Blend red peppers, walnuts and other ingredients in a blender, until creamy and smooth. Garnish with a drizzle of pomegranate molasses, olive oil and a sprinkle of Aleppo pepper.

3 6 . S W E E T P O TATO H A S H W I T H E G G S

One of the best Mediterranean breakfast dishes, the Sweet Potato Hash with Eggs is a very delicious and nutritious meal. Sweet potatoes have nutrients like potassium, antioxidants and vitamin A. the uncured chicken sausage in the recipe gives it the sumptuous meaty flavor and texture, supplying an appreciable amount of protein. The presence of extra virgin olive oil reduces the risk of heart disease, and is filled with best fats that contain antioxidants. Ingredients Peeled sweet potatoes: 2, cut into ½ -inch cubes Smoked Paprika: 3 tablespoons Salt: ½ teaspoon Onions: 2 medium sizes, sliced into cubes Red pepper: 1, sliced into ½-inch pieces Extra virgin olive oil: 3 tablespoons

Eggs: 8 large sizes Baby Portobello mushrooms: 6 ½-inch pieces Balsamic Vinegar: 1 tablespoon Pre-cooked sausages: 2 uncured sausages Cooking Instructions Preheat oven to 2040 C (4000 F). Evenly spread cut potatoes on a sheet pan. Add smoked Paprika, salt, 2 tablespoons olive oil and pepper. Gently stir potatoes till they are thoroughly coated with oil and spices. Bake in the preheated oven for 10-12 minutes. Remove from oven and add sausages, red pepper, onions and mushrooms. Drizzle with a tablespoon of olive and balsamic vinegar. Mix thoroughly. Ensure the vegetables are thoroughly coated. Bake for extra 20 minutes, until the veggies become caramelized. Remove from oven and crack eggs on veggies and potatoes. Bake until the eggs are done. Serve.

3 7 . TO RT I L L A D E PATATA ( S PA N I S H P O TATO O M E L E T )

The Spanish Potato Omelet is a very nutritious and simple meal made from sliced sweet potatoes and fried eggs, seasoned with black pepper, onions and salt. It contains carbohydrates, mono and polyunsaturated fat as well as protein. It can be taken as an appetizer or breakfast on a busy weekday; it takes just 15 minutes to cook. Ingredients Potatoes: 3 medium sizes Salt: ¾ teaspoon Black pepper: ¼ teaspoon Diced onion: ¼ teaspoon Milk: ¼ cup Eggs: 3

Extra virgin olive oil: 1 cup Cooking instructions Peel and thinly slice using a grater or knife. Heat olive oil over a medium high heat in a non-sticking frying pan. First add a piece of chopped onion to test temperature. If it sizzles, add other diced onions and potatoes. Gently turn potatoes. Crack and mix eggs in a bowl. Season with pepper and salt. Add ¼ cup of milk and whisk until smooth. When the potatoes begin to brown and get tender, drain from extra oil. Reserve excess oil. Transfer drained potatoes and diced onions (cooked) to the bowl in which the whisked egg mixture is. Pour potato and egg mixture into the pan where the reserved oil is. Cook over medium heat. Ensure the egg mixture does not stick to the pan. Once the egg mixture is cooked and set on the top, flip it to the other side (if you do not want to flip, you can choose to broil in the oven if the frying pan is oven-friendly). If, however, you choose to flip, cover the pan with a plate that is larger than the pan. Flip the pan, holding the plate tightly to the pan. This will transfer the tortilla to the plate. You can then slide the tortilla back into the pan. Once the other side is firm and properly cooked, transfer the tortilla into a plate. Serve while still hot

38. CILANTRO CORN SALSA WITH JALAPEÑO AND LIME

The corn salsa dish is an easy-to-prepare Spanish delicacy made from uncooked corn and vegetables. It can be very refreshing during warm summer or after a long day at work. It’s a good accompaniment for broiled fish. Ingredients Jalapeño pepper: 1 Chopped cilantro: 2 bunches Tomatoes: 3 large sizes Cumin: ½ teaspoon Pepper: ½ teaspoon

Red or green bell pepper: 1 large size Salt: ¾ teaspoon Corn: 2 ears Fresh onion: 1 Fresh squeezed lime juice: ¼ cup. Cooking Instructions Quarter onion and pepper and put in food processor. Pulse for 30 seconds. Cut tomatoes and pour in processor. Pulse for 10 seconds, preventing the tomatoes from liquefied. Pour mixture into a large bowl. Mince jalapeno pepper including the seeds and add to the mixture in the bowl. Rinse cilantro thoroughly and pat dry. De-stem the leaves. Place the leaves in food processor and pulse for 40 seconds until they are well chopped. Pour into a bowl. Cut the corn kernels off the corn ears and add to the bowl. Squeeze lime juice into the bowl. Season with cumin, pepper and salt. Thoroughly mix. Chill for an hour before serving.

39. TUNA SALAD WITH EGG AND P O TATO

The Tuna Salad with Egg and Potato is a Spanish dish that was designed to fit into the temperature of the country. Spain, like many other Mediterranean regions, has hot summers with an average temperature of 360 C. Thus, their cultural practices are modified around this temperature. This meal is a top favorite summer dish for Spanish people. The crunchy vegetables and nutritious fruits are heavily consumed during summer because they are extremely expensive during winter. Prepare this ecstatic meal during the next summer or request it when next you visit Madrid or any Spanish city for vacation! Ingredients Potatoes: 2 large sizes Eggs: 2

Ripe tomatoes: 1 large size (sliced into wedges) Black Olives: 8 Drained Tuna: 1 can Salt: 1 teaspoon Red pepper: 1 (cut into thin strips) Cooking Instructions To retain maximum vitamins and flavor, it is best to cook them unpeeled. Add potatoes in enough water to cover potatoes. Add ½ teaspoon salt. Boil until potatoes begin to soften. Remove from heat and cool. As soon as potatoes are cool, peel the skin and quarter them immediately. Boil the eggs and ½ teaspoon of salt. Cover with enough water above eggs. Boil thoroughly. Turn heat off and leave for 12-15 minutes. Drain water and cover eggs with cool water. Wait for a few minutes and peel the eggs. Quarter the eggs but reserve 1 cooked egg yolk, for dressing. While potatoes and eggs are being cooked, slice tomatoes into wedges, thinly slice onion, slice pepper into strips and pour in a bowl. Add olives, capers, potatoes in the bowl. Add tuna and egg. For the dressing, crush cooked egg yolk with spoon and mix thoroughly with vinegar and oil. Season the dressing with pepper and salt, for tasting. Top the salad with the dressing. The Tuna Salad with Egg and Potato is ready!

40. CREAMY WHITE BEANS WITH TA H I N I

Also known as Vartabit Pacha, the Creamy White Beans with Tahini is a Turkish delicacy cooked with the Turkish Tirit Technique. The Tirit technique is used to describe a method of cooking where bread (any kind) is soaked in liquid. It combines bread with flavored aromatic liquid, while vegetable or meat broths are served on top of the bread. In this case, Pita bread sits as bed, while creamy white beans and Tahini sits on top. This meal is an ideal vegetarian recipe yet it supplies an amazing amount of nutrients to the body including calcium, vitamin C, potassium, iron, fat (saturated and polyunsaturated), carbohydrates, sugar and fiber. Ingredients Tahini: ½ cup Freshly-squeezed lemon: 1 Diced and toasted pita bread: 1

Rinsed canned beans or boiled and drained white beans: 1 cup Salt: ¼ teaspoon Minced garlic: 1 clove. Water: ¼ cup Extra virgin olive oil: 2 tablespoons (for drizzling) Cumin: ¼ teaspoon (for drizzling) Red pepper flakes: ½ teaspoon (for drizzling) Cayenne: ¼ teaspoon (for drizzling) Chopped parsley: 3 sprigs (to serve). Cooking Instructions Mix minced garlic, Tahini and lemon juice in a big bowl. Add ¼ cup of water and whisk them thoroughly. Add salt and taste. Add white beans and thoroughly mix. Set the mixture aside. Heat oil in a skillet for 30-40 seconds. Add the spices and cook for 15 seconds. Arrange diced and toasted pita breads on a plate. Pour the white beans mixture on top of the bread. Drizzle with the olive oil mixture on top of the white beans mixture. Sprinkle the chopped parsley before you serve.

41. EGGPLANT AND LENTILS

Eggplant or Aubergine is referred to as the “King of vegetables” in Turkey. Eggplant and Lentils is one of the top scrumptious and sumptuous Turkish eggplant recipes. It is cooked in extra virgin oil with dried mint. This method is otherwise known as the “Zeytinyagly method. Ingredients Green lentils: 6 ounces Eggplants: 2 medium sizes Freshly ground black pepper Dried mint: 2 teaspoons Granulated sugar: 1 teaspoon Diced tomatoes: 14 ounces Salt: 1 teaspoon Crushed and finely chopped garlic: 4 cloves

Water: 1 cup Extra virgin olive oil: 4 tablespoons Halved, thinly sliced red bell pepper. Halved and thinly sliced onions: 2 medium sizes. Cooking instructions Boil water in a pan. Add green lentils, stir and cover. Simmer on low heat for 15-20 minutes. Drain the water and set the lentils aside. Peel eggplant in zebra stripes with a vegetable peeler. Cut the eggplant in half by the length. Cut each half into medium slices and spread wide on a wide tray. Sprinkle salt over and leave for 15-18 minutes. Squeeze excess water with out of the eggplants with paper towel. Heat 3 tablespoons of olive oil in a skillet. Lightly sauté for 2 minutes. Remove when the eggplants become soft. Mix partially-cooked lentils, garlic, chopped tomatoes, onions, dried mint, bell peppers, and the rest of the granulated sugar and olive oil. Season with ground black pepper and salt. In a large heavy skillet, place a layer of the eggplant. Evenly spread half of the vegetable mixture over eggplants. Place the remnants of the eggplant slices over the top. Then, evenly spread the remaining vegetable mixture over the eggplant slices. Add water, cover and cook thoroughly over a medium heat for 30 minutes. When it is cooked through, cover and cool the dish in the pan. This develops and makes the flavors blend well. Serve with crusty bread.

42. FUL MEDAMES

This Mediterranean Cookbook has featured delicacies from Italy, France, Turkey, Greece and Spain, but one special dish from Syria makes it an allrounded Mediterranean Cookbook. Although the cooking can be a bit more technical than a few other dishes mentioned above, the traditional Syrian Ful Medames recipe is a classic, quick and filling breakfast. It takes about fifteen minutes to get ready and it is one of the most-sought dishes in Syrian falafel restaurants. Its major ingredient is the Fava beans with Tahini and some veggies. It can be taken with Pita bread to make it more filling and rewarding. Ingredients Fava beans: 1 can Tahini: 3 tablespoons Lemon juice: 1

Diced red onion: ¼ teaspoon Extra virgin olive oil : 2-3 tablespoons Diced tomato: 1 big size Chopped fresh parsley: 1 handful Cumin: ½ teaspoon Cooking Instructions Pour the fava beans with the liquid in a small skillet over a high heat stovetop. Boil thoroughly. Add cumin, pepper and salt, and reduce to medium heat. Constantly stir as the mixture cooks for 10 minutes. Remove the mixture from heat and mash beans with a spoon or fork to your desired state. In a small bowl, whisk lemon juice and tahini. Pour the mixture into the fava beans and mix thoroughly. Transfer the beans and tahini mixture to a platter. Top generously with chopped fresh parsley, diced onion and tomato. Drizzle with the oil.

4 3 . H A L L O U M I A N D WAT E R M E L O N SALAD

Halloumi and Watermelon Salad is a vegetarian dish from Cyprus. Halloumi is brined, semi-soft cheese traditionally made from sheep, cow or goat’s milk. The softer version of Halloumi is produced with cow’s milk. Halloumi slices can be lightly fried and served alongside Watermelon salad. On the other hand, watermelons are prevalent in Cyprus. In fact, it is the biggest seasonal fruit on this Mediterranean island. They are known to have many health benefits: they aid digestion, they contain nutrients like vitamin C and carotenoids, and they are very good for the skin and hair. Ingredients Sliced watermelon: 1kg

Halloumi Cheese: 250g. Finely shredded mint leaves: a small bunch Black sesame seeds: ¼ teaspoon. Olive oil: 2 tablespoons. Raw grape vinegar (for salad dressing): 2 tablespoons. Extra virgin olive oil (salad dressing): 2 tablespoons. Cooking Instructions Slice watermelon into medium sized cubes, in a plate. Heat olive oil on medium-high heat in a non-sticking frying pan. Rinse halloumi cheese and pat dry with paper towel. Chop the cheese into small cubes. Fry lightly until golden. Set aside to cool for a while. Mix the grape vinegar and olive oil. Top the watermelon with the halloumi cheese, mint leaves, and olives. Sprinkle some sesame seeds. Drizzle the vinegar and oil mixture on top. Serve immediately.

44. BAKED CHICKPEAS WITH ZUCCHINI AND FRESH HERBS

Ingredients Dried chickpeas: 1 28-ounce can Quartered zucchini: 2 small sizes Quartered and peeled: 2 medium carrots Chopped fresh dill: 2 tablespoons Chopped fresh flat leaf parsley: 2 tablespoons. Diced onions: 2 medium sizes Extra virgin olive: 3 tablespoons Salt: ¼ teaspoon Chopped fresh mint: 2 tablespoons Chopped tomatoes: 2 small sizes. Cooking Instructions

You have to start with the dried beans: soak chickpeas for at least six hours or overnight. Rinse and soak again in skillet and boil until the peas become soft. Drain peas but reserve a cup of the broth. Preheat oven to 1770 F. Place zucchini and carrots in a baking dish. Layer with onion, tomatoes, herbs and chickpeas. Add the cup of chickpeas broth, salt and olive. Bake in the oven for 15 minutes. When the top turns golden, mix and cook until the top becomes crisp. Drizzle with olive oil to serve.

4 5 . P I Z Z A M A R G H E R I TA

I hardly ever find anyone who detests eating pizza. As much as it is loved by young and old, it can also be cooked by both age groups, with caution and adherence to cooking instructions. The Margherita Pizza is an Italian national dish that was invented in 1889 in honor of Queen Margherita of Savoy, Italy. The dish is topped with red tomato, green basil leaves and white mozzarella cheese, symbolizing the Italian flag. It is one of the royal dishes in the Mediterranean countries, largely eaten by royalties. This crispy dish is eaten with a fork and knife. Are you chef or a restaurant owner? Enlist it on your menu list. Ingredients Olive oil: 1 tablespoon Strong bread flour: 300g Salt: 1 teaspoon

Instant yeast: 1 teaspoon Water: 2 cups Tomato Sauce Passata: 100ml Crushed garlic: 1 clove Dried fresh basil: 1 teaspoon For topping Sliced Mozzarella: 125g ball Halved cherry tomatoes: 1 handful Cooking Instructions Pour flour in a large bowl. Add salt and yeast to the flour, and make a well in the middle of the mixture. Pour warm water. Add 1 tbsp of olive oil and mix with a wooden spoon until you have a soft and wet dough. Knead on a lightly floured surface for 5 minutes until you have a smooth dough. Cover with a tea towel. Leave the dough to rise, if you want. Prepare the sauce: Mix crushed garlic, passata, and dried fresh basil together. Season with salt to taste. Leave at room temperature to stand, while you shape the base. Now roll out the dough and knead. Split the dough into two balls. Sprinkle flour on a smooth surface and roll out each ball of dough into large rounds, using a rolling pin. Make sure the dough is very thin since it will rise in the oven. Transfer to two floured baking sheets. Heat oven to 240 C and put an upturned baking tray or another baking

sheet in the oven on the top part of the shelf. Smoothly apply sauce with the back of a spoon. Apply cheese and tomatoes in an irregular form and drizzle with olive oil. Season with salt. Still on a baking sheet, put one pizza on top of the preheated tray or sheet and bake for 10 minutes or until it becomes crisp. Serve with more olive oil and scatter basil leaves, if you want to. Repeat the same process with the other pizza.

46. BLACK EYED PEAS SALAD

The Mediterranean Black Eyed Pea Salad is a vegetarian recipe. It is filling and highly nutritious, especially for the older generation. This Greek dish is filled with amazing nutritional benefits, containing an appreciable amount of fiber, antioxidants and proteins. The vegetables are marinated for 8-9 hours to evoke ravishing flavors and juicy taste. You can take it after a main course meal like Salmon Kabobs or Italian baked chicken. Ingredients Diced tomato: 1 large size Finely chopped red onion: ½ medium size Chopped green onions: 2 tablespoons 1 Finely chopped jalapeῇo Chopped green onions: 2 tablespoons 1 Finely chopped small red bell pepper Unseasoned rice wine vinegar: ¼ cup

Chopped fresh parsley leaves: 2 tablespoons Drained canned black-eyed peas: 2 cans Sugar: ½ teaspoon Canola oil: ¼ cup Cooking Instructions Combine diced tomato, chopped red onion, chopped red bell pepper, chopped jalapeῇo, chopped green onions and chopped parsley leaves in a bowl. Whisk vinegar, canola oil, salt, pepper and salt, in another bowl till preferred texture is obtained. Toss the vegetable mixture and vinegar mixture together with the blackeyed peas. Put in the refrigerator and allow to marinate for 809 hours before serving. The long it marinates, the better.

47. ARMENIAN LOSH

The Armenian Losh Kebab, also known as Lamb burgers, is a classic Greek dish made of beef and lamb and vegetables and spices. The ground cumin makes it spicy and delicious. Chopped parsley and onions enrich the dish with lots of relishing flavors. The losh kebab is cooked to be very tender, resulting in a juicy taste. It can be served with pita bread and a mixture of chopped onions and fresh parsley or Armenian rice pilaf. It is usually served in picnics, sometimes because of the elongated time it requires to get properly cooked. But according to the Armenian culture, the losh kabab meal is used to receive visitors such as friends and family members during important situations. Ingredients Ground lamb or beef: 1 ¼ lbs Finely chopped fresh parsley: ¼ cup Plain dry bread crumbs: ¼ cup Red pepper paste and/or tomato paste and cayenne pepper: 1 tablespoon

1 beaten egg Aleppo red pepper: ¼ teaspoon Ground black pepper: ½ teaspoonful Salt: 1 teaspoon Ground allspice: ½ teaspoon Ground coriander: 1 teaspoon Cooking Instructions Blend red pepper paste, beaten egg and seasonings in a small mixing bowl. Set aside. Mix meat, bread crumbs, parsley and onions thoroughly in a large bowl. Add egg mixture to the meat and mix thoroughly until all the ingredients are finely blended Shape mixture into desired number of patties (4, 5 or 6). You can broil or grill to your desired degree of doneness. Remove from heat and top with lettuce, tomato and onion or yogurt garlic sauce. Serve with any bread of your choice.

48. GREEK CHOP CHOP SALAD

The Greek Chop Chop Salad is more prevalent in Crete Island. “Chop Chop” derives from the method of the preparation of the dish. This is why some folks refer to it as “Chopped Greek Salad.” Almost all the ingredients are chopped to smaller sizes such that you can get more flavor with each forkful taste. It has a lot of healthy benefits, containing optimum of nutrients like calories, carbohydrate, protein, fat, potassium, cholesterol, sodium, sugar, calcium, iron and fiber. This salad is similar to the common fruit salad except that it is more crispy, fresher and containing more vegetables. Thus, possesses more antioxidants than fruit salad. You can take with the creamy Greek Dressing or homemade Greek Vinaigrette to make it creamier and more attractive. Ingredients

Regular (1 cucumber) or English cucumber: ½, sliced and quartered Sliced cherry tomatoes: 1 cup Roughly chopped romaine lettuce: 2 cups Halved Kalamata Olives: 12 or ¼ cup Fresh mint leaves: 1/8 cup 1 roughly chopped small red onion Cubed feta: ½ cup Creamy Greek dressing: ½ cup Greek Dressing Recipe Olive oil: ½ cup Red wine vinegar: 2 tablespoons Sugar: 1 teaspoon Minced garlic: 2 cloves Chopped fresh dill: 1 tablespoon Crumbled Feta cheese: ¾ cup Dried oregano: 1 teaspoon Buttermilk: ¾ cup Salt: ¼ teaspoon Freshly ground black pepper: ¼ teaspoon Cooking Instructions (Greek Chop Chop Salad) Put all ingredients in a big salad bowl. Gently toss and transfer to a platter. Top with the Greek dressing Greek dressing recipe instructions

Using a food processor or blender, blend all the ingredients for Greek dressing except buttermilk. Blend for just one minute. While the blender is running, pour the buttermilk slowly and blend until the mixture turns creamy and thick. Turn off the blender and refrigerate for at least an hour so the flavors can meld. Cover tightly before refrigerating. You can whirl it in the blender once again before topping the Chop Chop Salad.

4 9 . Z U C H I N N I F R I T T E R S W I T H F E TA , C H E D D A R , M I N T A N D PA R S L E Y

Zuchinni Fritters with Feta, Cheddar, Mint and Parsley is another classy dish from the Crete Island. It is made with Zucchini, fresh mint, feta and cheddar, eggs, onions and parsley, all fried in olive oil. It is a combination of wonderful Mediterranean cooking ingredients. Zucchini, for example, is closely associated with cucumbers and watermelon which are very rich in anti-oxidants. They (cucumbers, watermelons and zucchinis) belong to the Cucurbitaceae family. Cheese, on the other hand, differ in appearance and flavor: they can be sharp and biting or creamy and mild. Both feta and cheddar cheeses give this dish the creamy and mild flavor, aiding its ascendancy into one of the mostly consumed fritter dishes in the Mediterranean region. Ingredients

Grated Zucchini (not chopped): 5 medium zucchinis Salt: ½ tablespoon Grated cheddar cheese, not chopped: 1 cup Bread crumbs: 3-5 cups Grated feta cheese, not chopped: ½ cup Chopped fresh parsley: 1 cup Freshly ground pepper: ¼ teaspoon Olive oil: 1 cup, for frying Egg: 4-6 large sizes Chopped fresh mint leaves: ½ cup Grated onion, not chopped: 1 cup Cooking Instructions Put onion and grated zucchini in a colander. Add ½ tbsp of salt. Mix and drain for 15 minutes. Squeeze extra liquid with hands. Add grated cheddar and feta, beaten eggs, mint, parsley, 1 cup of bread crumbs and ground pepper in a large bowl. Add the onion/zucchini mixture and mix with a fork. Gently add the breadcrumbs until fritters fully form with your hands. Beat 2 eggs in a small bowl. Add 1 cup of breadcrumbs in another bowl. Heat olive oil in a frying pan on medium heat. Form fritters with the zucchini mixture by dipping in the egg and then bread crumbs. Then fry in olive oil. Drain on paper towels when it becomes slightly brown.

5 0 . M O R O C C A N C H I C K E N TA G I N E

The last dish in this cookbook is the Moroccan Chicken Tagine, a vegetables and spiced chicken stew slowly cooked in a shallow cooking dish with a tall cone-like lid called “tagine.” That is, tagine means a method of cooking that involves using shallow clay cooking dish with a cone-shaped cover where the dish is cooked. Most Tagine dishes are known for the tender texture of the fish, chicken or meat and tasty vegetable stew. Generally, Moroccans use chicken breasts to make this food but you can use chicken thighs, since they also have a good share of meat. They also have the tendency of getting tender in a short time when properly cooked and their bones supply bountiful amount of flavor to the sauce. Traditionally, North Africans serve the chicken with the bones but you can choose to debone the chicken before serving it on a platter. You can have some risotto rice as accompaniment to this delicious traditional stew.

Culturally, the Moroccan Chicken Tagine is served during picnics, family mini parties, get together or visitations but you can choose to give yourself a treat on a very free weekend! Why not, if you can? Ingredients (Tagine) Chopped Garlic: 3 cloves Chicken breasts, cut into small sizes: 1 pound Frozen peas: 1 cup De-stemmed and chopped parsley: ½ bunch De-stemmed and chopped cilantro: ¼ bunch 3 lemon slices Potatoes: 3 big sizes Carrots: 2 medium sizes 1 large tomato Extra virgin olive oil: 2 tablespoons Herb Blend Salt: 1 teaspoon Water: 1 ½ cups Turmeric powder: 1 teaspoon Ginger powder: 1 teaspoon 1 pepper: 1 teaspoon Extra virgin olive oil: 2 tablespoons Paprika powder: 2 teaspoons Saffron (optional) Cooking Instructions

Preheat oven to 1910 C (3750 F). Using a Dutch oven (you can also use a crock pot), heat 2 tablespoons olive oil. Sauté garlic and onions until soft. Layer the remaining tagine ingredients, except the herb blend, with chopped cilantro and parsley on top. Add 1 ½ cups of water, dried herbs and 2 tbsps olive oil. Mix thoroughly. Pour water in the mixture. Cover the Dutch Oven and bake for an hour. Uncover the oven and bake for 30 more minutes. If you are using crock pot, add all the tagine ingredients, ensuring that chicken is under liquid. Cook on high heat for 5 hours.

51. TURMERIC LEMON CHICKEN SOUP

The Eastern Mediterranean Turmeric Lemon Chicken soup is made from boneless chicken breasts, carefully shredded and mixed with wonder warm spice (turmeric, ground ginger, coriander and turmeric). In place of chicken breasts, you can also use boneless chicken thighs. It is advisable to use yellow onions because of its aromatic flavor; you can leave the skin when boiling the chicken breasts or thighs. The fruity extra virgin olive oil should be used rather than vegetable or canola oil because of its peppery finish and healing potentials. The carrots should be thinly sliced into rounds to allow easy penetration of the spices and to let the carrots’ sweetness permeate the sauce. Baby spinach is deliberately selected to be part of the ingredients because of the nutrients it possesses (iron, vitamin A, and folate).

Carefully following the cooking instructions below will give you the best turmeric delicacy you ever tasted. Ingredients Boneless Chicken breasts: 1 pound Extra Virgin Olive Oil Minced and Whole garlic: 2 each Aleppo pepper: 1 teaspoon Ground ginger: ½ teaspoon Quartered yellow onion: 1 onion Coriander: 1 teaspoon Turmeric: ½ teaspoon Chopped fresh dill: ¼ cup Lemon juice and zest: 2 lemons Baby spinach: 2 cups Peeled and thinly sliced carrots: 2 carrots Cooking Instructions Pour 6 cups of water in a pot or large Dutch oven. Add chicken breasts. Season with enough pepper and salt. Add 2 whole garlic cloves and quartered onions. Boil the mixture over medium-high heat and reduce the heat. Allow to simmer gently until the chicken breasts are thoroughly cooked. Remove the chicken from the pot and gently shred, using two clean forks. Pour the broth, using a mesh strainer, in a large bowl. Discard garlic and onions. Set aside the bowl of broth aside.

Wipe the pot carefully and place it back in the oven. Add 2 tablespoons extra virgin olive oil and warm it on a medium heat. Then, add carrots, spices and minced garlic. Transfer the shredded chicken to the pot and stir until it is well coated. Season with kosher salt and add the broth you set aside earlier. Lower the heat to medium-low and slightly cover. Cook thoroughly until the carrots become tender. Pour herbs, spinach, lemon zest and juice. Serve and enjoy your meal!

52. GREEK-STYLE ROASTED BRANZINO

Another name for Branzino is Mediterranean or European sea bass. Sometimes, it is also called loup de mer or capemouth. It is a delicious white fish that is found in the Northern coasts of Africa, and Southern and Western coasts of Europe. When choosing the fish to buy, ensure the fish has shiny and bright eyes; do not buy the branzino if its eyes are cloudy. Also, never buy it if it has a foul smell. This is because no matter how well you cook the fish, the foul smell will affect its taste. Another indicator is that a fresh branzino, or any other kind of fresh fish, should have bright metallic scales. The Greek-styled Roasted Branzino is prepared by slitting the sides of the branzino and stuffing the cut parts and the fish cavity with seasoning and

lemon sauce. In cases where branzino is not available, you can use a y other flaky white fish like flounder, sea bass, cod, or halibut. Top with the ladolemono recipe to make it a whole meal. You can serve with the Italian Marsala or White wine. To store leftovers, carefully put in an airtight container before you refrigerate. It can last for three days. When you are ready to eat, reheat it in a skillet on a stovetop over medium heat for 5-7 minutes. Ingredients Whole Branzino fish (head and tail attached): 1 pound Kosher salt: ¼ teaspoon Black pepper: ¼ teaspoon Sliced red onion: ½ onion Sliced lemons: ½ Chopped fresh dill: ½ cup Ladolemono recipe Halved cherry tomatoes: 1 cup. Dried oregano: 1-2 teaspoons Minced garlic: 1 clove Fresh lemon juice of 2 big lemons: ¼ cup Black pepper: ¾ teaspoon Extra virgin olive oil: ¾ cup Kosher salt: ¾ teaspoon Cooking Instructions

Heat the oven to 2040 C (4000 F). Pat the fish with a paper towel. Make two slits on both sides of the fish with a knife, as displayed in the picture above. Apply black pepper and kosher salt on both sides, deliberately placing the seasoning in the slit parts and in the fish cavity. Insert the lemon and sliced onion in the fish cavity. Roast the branzino fish right on the center rack for about 7 minutes and turn over to the other side to cook the same way until the fish flakes easily. Now turn the broiler on and place the fish some inches from the heat source for 3-5 minutes, ensuring that the fish has charred skin. Prepare the Greek Ladolemono sauce. Remove the fish from the oven as soon as it is cooked through. Place the fish in a platter and drizzle immediately with the ladolemono sauce. Ensure the sauce touches every part of the fish, especially the cavity part. Toss the tomatoes with ½ teaspoon salt and spoon the tomatoes over the branzino fish. Do the same with the fresh dill. Serve while still hot and enjoy! The Ladolemono recipe instructions Rigorously whisk oregano, salt, garlic, pepper, lemon juice, and salt in a bowl While whisking, drizzle oil slowly.

THANK YOU FOR FINISHING THE BOOK! We would like to thank you very much for supporting us and reading through to the end. We know you could have picked any number of books to read, but you picked this cookbook, and for that, we are extremely grateful. We hope you enjoyed your cooking experience and the delicious recipes you've tried. If so, it would be really nice if you could share this cookbook with your friends and family by posting it on Facebook, Twitter, or any other social media platforms you use. We stand for the highest quality in recipe books, and we will always endeavor to provide you with high-quality, easy-to-follow recipes. Before you go, would you mind leaving us a review? It will mean a lot to us and support us in creating more high-quality cookbooks for you in the future. Please help us reach more readers by taking a few minutes to write a review. Warmly, The Lion Weber Publishing Team Warmly, The Lion Weber Publishing Team

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