The Complete Mediterranean Diet Cookbook for Beginners

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The Complete Mediterranean Diet Cookbook for Beginners 14-Day Simple Meal Plan with Recipes for Help You Build Healthy Habits. Incredible Journey to Mediterranean Eating Lifestyle. 55 Easy & Flavorful Recipes with Pictures

Alice Farell

Table of Content Introduction Chapter One Going Mediterranean Chapter Two History of the Mediterranean diet Chapter Three Choice Foods Chapter Four Yes Foods and No Foods in the Mediterranean Diet Foods to Eat Are: Foods to Avoid Are: Chapter Five Health benefits of the Mediterranean diet 1. Improved Cardiovascular Health 2. The Prevention of Diabetes 3. It Improves Bowel Function 4. Longevity 5. You Eat Well And Do Not Gain Weight Chapter Six FAQs About the Mediterranean Diet Chapter Seven Breakfast Recipes 1. Hash Potatoes and Chickpeas 2. Couscous 3. Avocado Toast 4. Nutty Oatmeal 5. Garlic Scrambled Eggs 6. Healthy Casserole

7. Fruity Quinoa Bowl 8. Tomato Egg Scramble 9. Greek Breakfast Pitas 10. Wholewheat Greek Yogurt Pancakes 11. Mediterranean Veggie Omelet 12. Mediterranean Frittata 13. Creamy Paninis 14. Mediterranean Pancakes 15. Millet Porridge Lunch Recipes 1. Chicken and Chickpea Soup 2. Mediterranean Pasta 3. Greek Pita Sandwich with Yogurt Sauce 4. Ravioli and Vegetable Soup 5. Tuna-Spinach Salad 6. Greek Chicken Salad 7. Salmon and Veggie Kedgeree 8. Shrimp and Pasta 9. Roast fish 10. Greek Salmon Burgers Dinner Recipes 1. Salmon Rice Bowl 2. Sweet Potato and Wild Rice Hash 3. Spicy Quinoa with Sweet Potatoes 4. Rice Bowls with Fried Egg 5. Salmon Rice Bowls 6. Lemon Garlic Pasta with Salmon 7. Chicken-Avocado Quinoa Bowls 8. Vegan Coconut Chickpea Curry 9. Quinoa Salad with Arugula and Feta

10. Crusted Salmon with Basil Dessert Recipes 1. Pistachio and Fruits 2. Baked Peaches 3. Grape Burst 4. Citrus Cinnamon Delight 5. Peach n' Lemon Squeeze 6. Cherry Sweetness 7. Sweetened Roasted Figs 8. Mango Delight 9. Spinach Cake 10. Citrus Tarts Snack Recipes 1. Crispy Bagel Chickpeas 2. Peanut Butter Coconut Balls 3. Honeyed Figs and Yogurt. 4. Sweetened cinnamon chickpeas 5. White Bean and Avocado Toast 6. Potato Chips with Avocado Sauce 7. Dates and Pistachio Rolls. 8. Avocado and Hummus Spread 9. Peach and Pistachio Toast. 10. Avocado and Egg Toast Chapter 8 14-day Mediterranean diet meal plan. DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

DAY 6 DAY 7 DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 Conclusion References

Introduction There are several ways to achieve a healthy weight and a perfect figure. Even though some of these approaches, like body reconstruction surgery, are quick and simple, they can also be more expensive and have unfavorable outcomes. And out of all of these strategies, a diet is the one that is most advocated. Most individuals find dieting frightening because they associate it with selfpunishment and bland fruits and vegetables, but this doesn't have to be the case. Dieting may be fun, which is where the Mediterranean diet comes in. I have a lot of expertise in giving diet and health advice as a nutritionist and culinary adventurer. I can connect to the urge to lose weight naturally, quickly, and successfully because I once battled near obesity. I set out to build something that would give my readers the best of both worlds since I knew how difficult it is to give up a good burger for tasteless veggies. I present this book to you as a distillation of my culinary journey; The Mediterranean Diet Book For Beginners. It is the result of my extensive research, testing of a wide variety of culinary options, and recommendations to friends, family, and fans who swear by the efficacy of this diet option when applied religiously. The dietary patterns of those who reside close to the Mediterranean Sea served as the inspiration for this book. This diet, which was first developed in the 1960s, drew inspiration from the foods of Greece, France, Italy, and Spain. This provides a vast selection of delectable and healthful foods, dishes, and recipes. That's quite a statement, yet the advantages of the Mediterranean diet much outweigh its variety of meals. This heart-healthy eating regimen guards against brain disorders and organ deterioration brought on by aging. Additionally, it maintains a healthy range of blood sugar, keeps you active and fit, promotes cardiovascular health, is relatively affordable, and does wonders for your complexion. Although it may be convenient to just grab a quick dinner from a fast-food restaurant, the Mediterranean diet is relatively

affordable and simple to prepare. The Mediterranean diet has benefited notable individuals, organizations, and even famous people. One of them is John Goodman, an actor best known for playing Dan Conner in the ABC comedy series "Roseanne," as well as numerous roles in films and television shows. Goodman battled weight problems for the majority of his life. Goodman tried one diet after another for several years in an effort to shed weight but to no avail. He discussed his discouraging attempts to lose weight just to gain it all back in a 2011 interview with Daniel Letterman. Goodman chose to find a sustainable diet to assist him in achieving and maintaining his weight loss target that year because he was nearly 400 pounds overweight. The Mediterranean diet provided him with what he was looking for! He shed 100 pounds and kept them off between 2011 when he started the program and 2018. Years may seem like a long time to follow a diet, but the Mediterranean diet differs in that you can explore a range of cuisines and you won't feel deprived in terms of taste or health. It's more of a lifestyle than a diet, as I already stated. Reputable organizations, such as the John Hopkins Medicine, stated in an article about the Mediterranean diet on their website hopkins.medicine.org said in an article about the Mediterranean diet "A Mediterranean style of eating reduced heart disease risk by 28 to 30 percent in a large 2013 study from Spain…In a 2013 study that tracked a diverse group of 6,229 American women and men, ages 44 to 84, for eight years, Johns Hopkins researchers and others found that a Mediterranean-style diet combined with regular exercise, a healthy weight, and not smoking protected against early heart disease, slowed the build-up of plaque in artery walls, and reduced risk of an early death by 80 percent." Amazing, huh? Why isn't everyone grabbing hold of it if it's so excellent, you might wonder. And awareness is the response to that. The second reason for writing this book is to educate readers about a diet alternative that the majority of people are unaware even exists; to educate YOU about this wonderful lifestyle and have you educate others. After a few months of faithfully and lovingly caring for your body with this lifestyle, people will start asking you how you maintain such great health, a glowing complexion, and seemingly effortless weight loss. You'll then

introduce them to this health guide. Be a living example of how effective this lifestyle is to everyone around you. Explore the Mediterranean lifestyle as an adventure, while having fun trying out new recipes, being healthy, and getting sexy. Your body will be grateful.

Chapter One Going Mediterranean We frequently think of Turkish beef and lamb kebabs, chorizo, heavily spiced pork chops, sausage, the Shawarma from Lebanon, or North African couscous when the term "Mediterranean" is used in reference to food. All of these are renowned delicacies from the Mediterranean region. The benefits of the Mediterranean diet include good health as well as the delicious flavors of Mediterranean food. This way of living includes nutritious meal replacements like olive oil in place of butter, margarine, vegetable oils, or even palm or vegetable oils. It also includes nuts in place of biscuits, berries, and cherries in place of chocolate chips, and smoothies in place of a quick lick of ice cream. Sounds dreadful? "I thought you said I would enjoy this?" you might be thinking. But you would. You would like it because the versatility and combination possibilities of this dieting method are its secret. The Mediterranean diet prioritizes nourishment derived from plants. Additionally, foods like poultry, eggs, and dairy products (such as cheese or yogurt) are consumed daily or a few times a week in smaller portions. Red meats are permitted but should only be consumed a few times a month, and fish is the preferred food. Because everything on the platter is nutritious, you can eat as much as you like, depending on your hunger. Once more, you learn that with this diet, a little really is a lot. You feel fuller more quickly when you consume a lot of olive oils and fewer processed foods. This makes the meal plan sustainable and aids with weight maintenance. You have the opportunity to follow at your own pace and make adjustments as you become more adept at this lifestyle because there is no rigid restriction on the size you can consume, therefore let's go Mediterranean.

Chapter Two History of the Mediterranean diet Seven countries made up the Mediterranean basin, which is frequently referred to as the cradle of civilization: Spain, Portugal, Italy, France, Greece, Cyprus, and Malta. In terms of culture, agriculture, landscape, cooking techniques, and thus eating patterns, these peoples are similar. The summers are typically dry and hot in the Mediterranean basin, while the winters are typically chilly and damp. The environment is steep with numerous shrubs and broad-leaved evergreen trees. Aside from highly-irrigated crops including rice, cereals, legumes, citrus fruits, sugarcanes, grapes, and berries, as well as wheat, barley, and even tobacco, the Mediterranean people are renowned for their rainfed crops. While the cultures and eating habits of the inhabitants of the Mediterranean region are similar, there are differences in the foods that make up their main menus, such as milk, cheese, meat, fish, wine, fruits, and vegetables—the culture with the longer lifespan being ancient Greece. Greece, a large city in the Mediterranean, is famous for three fundamental cultural aspects: the cultivation of olive trees for the manufacture of olive oil, wheat for the manufacturing of bread, and grapes and grapevines for the production and fermentation of wine. Fruits, berries, and wild plants were mostly consumed by the ancient Greeks. Less meat, more cereals and nuts, olives and olive oils, wheat bread, more cheese, some milk, and moderate amounts of wine were preferred. They also favored fish and seafood, which they grilled, fried, or ate raw. As a result, the Mediterranean diet more so than the other Mediterranean states borrows heavily from ancient Greek civilization. The Phoenicians, Greeks, and Romans had similar healthy lifestyles, and these civilizations were mixed with the arrival of the Moors with their cultures and culinary practices, which eventually spread throughout the entire

Mediterranean basin. Efforts of notable physiologist- Ancel keys and his biochemist colleague Flamingo Fidanza, as well as other researchers who observed overall better health, reduced rates of cardiovascular and metabolic diseases, and an overall longer life expectancy amongst some countries of the Mediterranean basin than in the richer western world helped create and promote the Mediterranean diet.

Chapter Three Choice Foods The triad for the ancient Greek culinary lifestyle, lay a foundation for the Mediterranean diet. Olives: Olives are powerful antioxidants, high in vitamin E, a good source of healthy fats and many essential minerals. The oleic acid, found in olives and olive oil is extremely good for cardiovascular health. Some studies show it may help regulate cholesterol levels and reduce blood pressure. Not only is it good for the heart, but also the bones. Minerals found in olives have been said to reduce bone density loss and osteoporosis. The rates of cancer in the Mediterranean region, where olives are consumed, are significantly less than in the western world, which suggests that olives might help reduce your risk of cancer. This might be due to its high content of antioxidants and oleic acid, which have been found to disrupt the lifecycle of cancer cells. Bread: Whole wheat bread consumed reasonably provides complex carbohydrates, fibers, and several minerals, this kind of bread can be easily digested, helps in the weight loss journey, and increases colon health. Wine: This is very healthy when taken in moderation. The alcohol and antioxidants found in wine help fight coronary heart disease. The substance in red wine that makes it red is Resveratrol, which is responsible for most of the wine’s health benefits. Resveratrol boosts good cholesterol, minimizes the formation of blood clots, prevents artery damage, and increases overall heart health. Other Foods. Other foods you should include in your diet are; fish rich in Omega-3 acids like salmon, sardines, and cod, nuts, fruits, vegetables, whole grains, and poultry.

Mediterranean Diet Food Pyramid. The items to be consumed less frequently than the foundational highly recommended foods are listed from top to bottom in the Mediterranean diet’s food pyramid. Meats- rarely Poultry, eggs, and dairy- moderately Fish and seafood- often Fruits, Vegetables, wholegrains, Legumes and nuts, herbs and spices- daily.

Chapter Four Yes Foods and No Foods in the Mediterranean Diet The Mediterranean diet places a strong emphasis on convenience, adaptable mealtimes, and overall health. It is especially beneficial to those with cardiovascular health issues and cholesterol problems. However, to reach your diet goals, you must adhere to the diet plan to some extent, and you must also make a commitment to your new way of life.

Foods to Eat Are: Fruits: apples, mangos, berries, figs, dates, grapes, bananas, citruses, peaches, plums Spices and herbs: nutmeg, thyme, basil, rosemary, pepper, cinnamon, garlic, ginger Whole grains: wheat, cereals, millets, oats, brown rice, whole wheat bread, pasta Dairy: milk, cheese, yogurt Dairy alternatives: soy milk, almond milk Poultry: duck, chicken, turkey, pheasants, quail, and eggs Legumes: peas, beans, lentils, pulses, peanuts Fish and seafood: salmon, cod, sardines, tuna, mackerel, oysters Healthy fats: olives, olive oil, avocados Vegetables: spinach, tomatoes, cauliflower, brussels sprouts, onions, potatoes, turnips Nuts: almond nuts, peanuts, walnuts, cashew nuts, hazelnuts Wine: red wine

Foods to Avoid Are: Processed foods: hamburgers, fast food, popcorn, doughnuts, cakes Refined sugars Processed meat: corned beef, hotdogs, beef jerky Trans-fats, saturated fats, and refined oils: processed Butter, margarine, coconut oil, partially hydrogenated oils, palm oil Both vegans and non-vegans have options from Mediterranean cuisine. The Mediterranean lifestyle is open to anyone.

Caloric consumption depends on the individual and their specific needs, so the efficacy of the diet also depends on complete self-honesty and some level of self-discipline. The key principle of this diet is moderation and commitment. Moderation in foods like poultry, chicken, eggs, yogurt, meat, and bread or pasta. And a commitment to eating natural instead of processed foods.

Chapter Five Health benefits of the Mediterranean diet Why don't we take a closer look at the benefits of this Mediterranean lifestyle as excellent health is the main motivator of diets?

1. Improved Cardiovascular Health The Mediterranean diet was made popular around the 1950s when the studies conducted showed less rates of cardiovascular diseases in the Mediterranean countries than in the Western countries. Many studies have been carried out since then that prove the Mediterranean diet increases heart health. Many PREDIMED (Prevención con dieta Mediterránea which translates to prevention with the Mediterranean diet) studies prove this relationship, and one such example is the one conducted by 1.3 Montserrat F, et al. titled "Effect of a Traditional Mediterranean Diet on Lipoprotein Oxidation" published by JAMA Internal Medicine, 2007. The research followed a group of 372 individuals with a high risk of cardiovascular disease and placed them on a PREDIMED study for 3 months. The results showed a significant decrease in bad cholesterol levels in the MedDiet group but no significant decrease in the low-fat control group.

2. The Prevention of Diabetes It can regulate the blood sugar levels in people with type 2 diabetes and promote weight loss. This is due to the heavy consumption of fruits, vegetables and wholegrain foods rather than processed foods and refined sugars. While this helps people already living with diabetes, it also helps prevent it.

3. It Improves Bowel Function Because the Mediterranean diet is high in fiber content, nuts and grains, this helps in a whole colon cleanse, leading to improved gastric health, metabolism, digestion, and excretion.

4. Longevity We, as humans, desire to live long, not just long but in good health. And

when our body is in optimal condition, getting the nutrient it needs, this makes longevity a possibility. The Mediterranean diet reduces the risk of agerelated cognitive decline, the risks of stroke and cancer, heart attacks, and coronary artery disease, and lets you age healthily and gracefully.

5. You Eat Well And Do Not Gain Weight The majority of what's on your plate has a low-calorie count. Veggies with salmon in olive oil dressings and peas or wholegrain cereals with almond milk, and strawberries, don't count for much on the calorie scale. Because of the olive oil content in most of your meals, you get to feel full easily. Olive oil contains compounds that prevent the quick absorption of glucose in the body, which prevents you from getting hungry quickly. It also increases satiety hormones in the bloodstream that keep you feeling satisfied. Like I said earlier, a little feels like quite much in this diet plan.

Chapter Six FAQs About the Mediterranean Diet Question: Are there any disadvantages to the Mediterranean diet? Answer: Because it isn't a strict diet, you might not lose weight if you don't limit your caloric intake. Consuming much of anything is bad and might negatively impact your weight loss goals. Question: Is red wine essential to this diet? Answer: While red wine is a part of this diet, some people are advised not to take alcohol as it has the risk of worsening some diseases. Avoid alcohol if you don't take alcohol or have a history of alcohol and substance abuse. If at all you should take, then do so in moderate amounts. Red wine has oxidative properties and Resveratrol that helps prevent coronary artery diseases and help the heart. It might also worsen other underlying conditions. Talk to your healthcare provider to be sure you can have red wine. And if you practice abstinence from alcohol, then red wine isn't a must on this diet plan. It is optional and should be tailored according to your health needs. Question: Is the Mediterranean diet for everyone? Answer: While it is for everyone, the way we reap the benefits of the Mediterranean diet depends on factors like; our genetic profile, the quality of our meals on this diet, and the method of preparation. Also, Eat foods high in calcium and iron to supplement the nutrients found in meat and dairy to prevent the possibility of calcium and iron deficiencies. Question: I heard some doctors recommend the MedDiet to prevent coronavirus, is this true? Answer: While the Mediterranean diet does boost immunity and has a positive effect on our well-being, it does not prevent the risk of coronavirus. More studies are needed to verify this assumption, but currently, that Information is classified as untrue.

Chapter Seven Breakfast Recipes 1. Hash Potatoes and Chickpeas

Prep Time: 10 minutes Cooking Time: 15 minutes Servings: 4 Ingredients ● 4 cups of diced frozen hash brown potatoes ● 1 tbsp. of freshly minced ginger ● ½ cup of diced onion ● 2 cups of chopped baby spinach ● 1 tbsp. of curry powder ● 1 tbsp. of garlic powder ● ½ tsp. of Sea salt ● ¼ cup of extra virgin olive oil ● 1 cup of chopped zucchini ● 1 (15-oz.) cup of chickpeas, rinsed

● 4 large eggs Instructions: 1. Mix the potatoes, ginger, curry, garlic, and salt in a bowl. 2. Place a nonstick pan over medium-high heat, and heat your cup of extra virgin olive oil. 3. Add the potato mixture without stirring occasionally and leave for 5 minutes until golden brown and crispy. 4. Lower the heat to medium-low, and add the zucchini and chickpeas. Stir until well combined and press the mixture down. 3-5 minutes. 5. Divide into four parts, then break an egg over each part. 6. Cook for five more minutes until the eggs are done.

Nutritional Info (per serving): Calories (kcal): 382 Fats (g): 20.2 Carbs (g): 37.1 Protein (g):13.8

2. Couscous

Prep Time: 15 minutes Cooking Time: 5 minutes Servings: 4 Ingredients: ● 1 (2-inch) cinnamon stick ● 3 cups of 1% low-fat milk ● 1 cup whole-wheat couscous (uncooked) ● 6 tsps. of dark brown sugar, divided ● ¼ cup of dried berries ● ½ cup of chopped dried apricots ● ¼ tsp. of sea salt ● 4 tsps. of melted butter Instructions: 1. Set a saucepan over medium-high heat, and add cinnamon stick in milk; heat for about 5 minutes (do not boil). 2. Remove the pan from heat and pour in uncooked couscous and 4 tsps of sugar, berries, apricots, and sea salt, then stir. Let the mixture stand,

covered, for at least 15 minutes. 3. Discard the cinnamon stick and divide the couscous among four bowls; top each serving with ½ tsp of sugar and 1 tsp of melted butter. 4. Serve immediately.

Nutritional Info (per serving): Calories (kcal): 258 Fats (g): 4.6 Carbs (g): 47 Protein (g): 12

3. Avocado Toast

Prep Time: 15 minutes Cooking Time: 0 minutes Servings: 4 Ingredients: ● 2 ripe avocados, peeled ● A squeeze of fresh lemon juice to taste ● 2 tbsp. of freshly chopped mint, plus extra to garnish ● Sea salt and black pepper, to taste ● 4 large slices of whole-wheat bread ● 80 grams of crumbled soft feta Instructions: 1. In a medium-sized bowl, mash the avocado roughly with a fork; add lemon juice, add mint and keep mashing until well mixed. 2. Season with black pepper and sea salt to taste. 3. Grill or toast bread for 5 minutes or until golden. 4. Spread about ¼ of the avocado mixture onto each slice of the toasted bread and top with feta. 5. Garnish with extra mint or nuts and serve immediately.

Nutritional Info (per serving): Calories (kcal): 195 Fats (g): 11 Carbs (g): 20 Protein (g): 5

4. Nutty Oatmeal

Prep Time: 5 minutes Cooking Time: 0 minutes Servings: 1 Ingredients: ● ¼ cup of quick-cooking oats ● 3 tbsps. of raw honey ● ½ cup of almond milk ● 2 tbsps. of chopped walnuts ● 1 tsp. of raisins ● 1 banana, peeled Instructions: 1. In a bowl, mix in the cooking oats, milk, honey, walnuts, and raisins. 2. Microwave for 2 mins. 3. Chop ⅔ of the banana in a bowl and mash with a fork into a fine consistency. 4. Mix with oatmeal, slice the remaining ⅓ of the banana and use it as garnish. 5. Serve immediately.

Nutritional Info (per serving): Calories (kcal): 385 Fats (g): 3.7 Carbs (g): 84.5 Protein (g): 6

5. Garlic Scrambled Eggs

Prep Time: 10 minutes Cooking Time: 20 minutes Servings: 2 Ingredients: ● ½ tsp. of extra virgin olive oil ● ½ cup of ground beef ● ½ tsp. of garlic powder ● ½ cup of minced onions ● 3 eggs ● Salt to taste ● Pepper to taste Instructions: 1. Set a medium-sized pan over medium heat. 2. Heat extra virgin olive oil until hot, approximately 3-5 minutes. 3. Stir in ground beef and minced onions and cook for about 10 minutes or until almost done. 4. Stir in garlic and sauté for about 2 minutes. 5. In a large bowl, beat the eggs until almost frothy; season with salt and pepper. 6. Add the egg mixture to the pan with the cooked beef and scramble until ready.

7. Serve with toasted bread and olives.

Nutritional Info: Calories (kcal): 430 Fats (g): 21.4 Carbs (g): 56 Protein (g): 19.6g

6. Healthy Casserole

Prep Time: 0 minutes Cooking Time: 1 hour 45 minutes Servings: 6 Ingredients: ● 2 tbsps. of extra virgin olive oil, divided ● ½ medium-sized onion, diced ● 2 medium-sized sweet potatoes. diced ● 1 lb. zucchini, sliced ● 3 portabella mushroom caps, diced ● 150g of torn fresh spinach ● 200g of light ricotta cheese ● 2 cups of egg whites ● 12 grape tomatoes, sliced into⅓ pieces ● 3 peeled and roasted fresh peppers, sliced ● 2 sourdough rolls ● 4 tbsps. of Pecorino Romano cheese, grated ● 100g of skim-milk mozzarella cheese, grated Instructions: 1. Heat the oven to 400°F.

2. Mix olive oil, onion, and potato and roast for at least 15 minutes; remove from oven and keep on the baking tray. 3. In a bowl, combine ½ tablespoon olive oil and zucchini; toss to coat well and transfer to a baking tray. 4. Return all the vegetables to the oven and roast for about 40 minutes or until golden in color. 5. In the meantime, place ½ tablespoon olive oil in a pan and sauté mushrooms for about 4 minutes. 6. Remove the cooked mushrooms from the pan and set aside. 7. Add the remaining olive oil to the pan and sauté chopped spinach until tender, which takes 3-5 minutes. 8. Mix both types of ricotta and egg whites in a mixing bowl; set aside. 9. Combine all the vegetables, including grape tomatoes and peppers, with sourdough rolls in a 9 x 13 baking dish; top with the ricotta mixture and sprinkle with romano and mozzarella cheese. 10. Bake for at least 40 minutes or until done. Remove from the oven and let it cool slightly. 11. Cut into six slices and enjoy.

Nutritional Info (per slice): Calories (kcal): 320.6 Fats (g): 8 9 Carbs (g): 36.1 Protein (g): 27.9

7. Fruity Quinoa Bowl

Prep Time: 5 minutes Cooking time: 25 mins Servings: 4 Ingredients: ● 1 cup of almonds ● 1 tsp. of ground cinnamon ● 1 cup of quinoa ● 2 cups of low-fat milk ● 1 pinch of sea salt ● 2 tbsps. of honey ● 5 dried apricots, finely chopped ● 2 dried, pitted dates, finely chopped ● 1 tsp. of vanilla extract ● 4 frozen strawberries, chopped Instructions: 1. Begin by heating the almonds on a skillet for five minutes or until golden brown for a good nutty flavor. 2. Place a saucepan over medium heat and add the quinoa and cinnamon until warmed through. 3. Follow by adding the milk and sea salt while stirring all along. 4. Once the mixture comes to a boil, reduce the heat, cover the saucepan

and let it simmer for 15 minutes. 5. Add the honey, apricots, dates, vanilla extract, and half the almonds into the saucepan. 6. Top with chopped strawberries and the remaining almonds, and serve.

Nutritional Info: Calories (kcal): 493 Fats (g): 20 Carbs (g): 60 Protein (g): 20

8. Tomato Egg Scramble

Prep Time: 10 minutes Cooking Time: 12 minutes Servings: 2 Ingredients: ● 1 tsp. of extra virgin olive ● 4 medium white onions, diced ● 1 tsp. of dried basil leaves or 1 tbsp. fresh basil leaves, chopped ● 1 medium tomato, chopped ● 4 eggs ● Freshly ground pepper to taste ● 4 black olives Instructions: 1. In a medium nonstick saucepan, heat olive oil over medium heat; sauté white onions, occasionally stirring, for about 2 minutes. 2. Stir in basil and tomato and let cook, occasionally stirring, for about 3 minutes or until the tomato is cooked through. 3. In a small bowl, whisk the eggs with a wire whisk or a fork and pour over the tomato mixture; cook for about 3 minutes. 4. Gently lift the cooked parts with a spatula to allow the uncooked parts to flow to the bottom. 5. Continue cooking for about 3 minutes or until the eggs are cooked

through. 6. Season with pepper and serve with toast rye bread and chopped olives.

Nutritional Info: Calories (kcal): 287 Fats (g): 13 Carbs (g): 27 Protein (g): 15

9. Greek Breakfast Pitas

Prep Time: 10 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: ● ¼ cup of chopped onion ● ¼ cup of sweet red/black pepper, chopped ● 1 large egg ● ⅛ tsp. of sea salt ● ⅛ tsp. of black pepper ● 1 ½ tsp. of fresh basil, ground ● ½ cup of baby spinach, freshly torn ● 1 red tomato, sliced ● 2 pita bread, whole wheat ● 2 tbsps. of Peanuts Instructions: 1. Coat a sizeable nonstick skillet with olive oil and set over medium heat. 2. Add onions and red peppers and sauté for at least 3 minutes. 3. In a small bowl, beat egg, peppers, and salt, and add the mixture to the skillet. 4. Cook, stirring continuously, for 5 minutes or until ready.

5. Spoon basil, spinach, and tomatoes onto the pitas and top with the egg mixture. 6. Sprinkle with roast peanuts and serve.

Nutritional Info (per serve): Calories (kcal): 342 Fats (g): 20 Carbs (g): 12 Protein (g): 29

10.

Wholewheat Greek Yogurt Pancakes

Prep Time: 5 minutes Cooking Time: 5 minutes Servings: 2 Ingredients: ● ½ cup whole-wheat pancake flour ● 1 cup of plain yogurt ● 1 tbsp. of baking powder ● 1 tbsp. of baking soda ● 1 cup of skimmed milk ● 3 whole eggs ● ½ tsp. of extra virgin olive oil Instructions: 1. Whisk together whole-wheat pancake mix, yogurt, baking powder, baking soda, skimmed milk, and eggs in a large bowl. 2. Mix batter until well blended, which would take about 5 minutes. 3. Over medium-high heat, place a pan oiled lightly with olive oil. 4. Pour ¼ cup of batter onto the heated pan and cook for about 3 minutes or until the surface of the pancake has some bubbles. 5. Flip and continue cooking until the underside is browned about 2 minutes. The yield is 4 pancakes.

6. Serve the pancakes warm with honey coating and a cup of fat-free milk.

Nutritional Info (per serving): Calories (kcal): 416 Fats (g): 17g Carbs (g): 55 Protein (g): 15

11.

Mediterranean Veggie Omelet

Prep Time: 15 minutes Cooking Time: 15 minutes Serving size: 4 Ingredients: ● 1 tbsp. of extra virgin olive oil ● 2 cups of chopped green onions ● ¼ cup of chopped artichoke hearts, soaked in water, and drained ● ¼ cup of pitted green olives, brine-cured, chopped ● 2 cloves of garlic, diced ● 1 diced Roma tomato ● 6 eggs ● ¼ tsp. of sea salt ● ½ tsp. of freshly ground black pepper ● ½ cup of goat cheese, crumbled ● 2 tbsp. of freshly chopped dill or basil Instructions: 1. Preheat your oven to 320°F. 2. Heat extra virgin olive oil in a nonstick skillet over medium heat. 3. Sauté green onions for about 5 minutes or until tender. 4. Add artichoke hearts, olives, garlic, and tomatoes, and cook for 3 minutes or until softened.

5. In a bowl, beat the eggs; season with sea salt and pepper. 6. Add the egg mixture over the vegetables and stir for about 2 minutes. 7. Sprinkle cheese over the omelet and bake in the oven for about 5 minutes or until properly cooked. 8. Top with dill or basil. 9. Cut into four wedges and serve.

Nutritional Info (per slice): Calories (kcal): 310 Fats (g): 22 Carbs (g): 9.5 Protein (g): 18.5

12.

Mediterranean Frittata

Prep Time: 15 minutes Cooking Time: 30 minutes Servings: 4 Ingredients: ● 3 tbsps. of extra virgin olive oil, divided ● 1 cup of chopped onion ● 2 cloves of garlic, minced ● 8 eggs, beaten ● ¼ cup of skim milk or light cream ● ½ cup of sliced Kalamata olives ● ½ cup of roasted red sweet peppers, chopped ● ½ cup of crumbled feta cheese ● ¼ tsp. of black pepper ● ¼ cup of torn fresh basil ● ½ cup of coarsely crushed onion-and-garlic croutons ● Fresh basil leaves to garnish Instructions: 1. Preheat your broiler. 2. Heat 2 tbsps of extra virgin olive oil in a broiler-proof skillet set over medium heat; sauté onion and garlic for 3-5 minutes or until tender. 3. In the meantime, beat eggs in a bowl until well combined. 4. Stir in olives, roasted sweet pepper, feta cheese, black pepper, and basil. 5. Pour the egg mixture over the sautéed onion mixture and cook until

6. 7. 8.

9.

almost set. With a spatula, lift the egg mixture to allow the uncooked part to flow underneath. Continue cooking for 2 minutes more or until the eggs are set. Combine the remaining extra virgin olive oil and crushed croutons in a bowl; sprinkle the mixture over the frittata and broil for 5 minutes or until the crumbs are golden and the top is set. Cut the frittata into four wedges and garnish with fresh basil, then serve.

Nutritional Info (per slice): Calories (kcal): 251 Fats (g): 13 Carbs (g): 10 Protein (g): 21

13.

Creamy Paninis

Prep Time: 10 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: ● 2 tbsps. of finely chopped black olives, oil-cured ● ¼ cup of chopped fresh basil leaves ● ½ cup of mayonnaise dressing with Olive Oil, divided ● 8 slices of whole-wheat bread ● 4 thin slices of chicken breast ● 1 small zucchini, thinly sliced ● 4 slices of provolone cheese ● 4 roasted red peppers, sliced Instructions: 1. In a small bowl, combine olives, basil, and ¼ cup of mayonnaise. 2. Evenly spread the mayonnaise mixture on the bread slices and layer on 4 slices with each slice of chicken breast, zucchini, provolone, and peppers. 3. Top with the remaining bread slices and spread the remaining ¼ cup of mayonnaise on the outside of the sandwiches; cook over medium heat for about 3 minutes, turning once, until the cheese is melted and the sandwiches are golden brown.

4. Serve and enjoy with a cup of freshly squeezed orange juice.

Nutritional info (per serving): Calories (kcal): 225 Fats (g): 2.8 Carbs (g): 31.4 Protein (g): 19.4

14.

Mediterranean Pancakes

Prep Time: 25 minutes Cooking Time: 10 minutes Servings: 8 pancakes Ingredients: ● 1 cup of old-fashioned oats ● 1 cup of all-purpose flour ● 2 tbsps. of flax seeds ● 1 tsp. of baking soda ● ¼ tsp. of sea salt ● 2 tbsps. of extra virgin olive oil ● 2 large eggs ● 2 cups of nonfat plain Greek yogurt ● 2 tbsps. of raw honey ● Fresh fruit, syrup, or other toppings Instructions: 1. Blend oats, flour, flax seeds, baking soda, and sea salt for about 30 seconds. 2. Add extra virgin olive oil, eggs, yogurt, and honey, and continue pulsing until very smooth. 3. Let the mixture stand for at least 20 minutes or until thick. 4. Set a large nonstick medium pan over medium heat and coat with extra

5. 6. 7. 8. 9.

virgin olive oil. In batches, scoop the batter by quarter-cupfuls into the pan. Cook the pancakes for about 2 minutes or until bubbles form at the top. Turn them over and cook the other sides for 2 minutes or until golden brown. Transfer the cooked pancakes to a baking sheet and keep them warm in the oven for 5 minutes. Serve with your favorite toppings.

Nutritional Info (per serving): Calories (kcal): 306 Fats (g): 10 Carbs (g): 47 Protein (g): 10

15.

Millet Porridge

Prep Time: 5 minutes Cooking Time: 10 minutes Servings: 2 Ingredients: ● 1 cup of milk of your choice (low-fat dairy or almond/soy milk) ● 2 tbsps. of honey or to taste ● 2 cups of cooked millet ● 2 tbsps. of coconut flakes, toasted ● 1 small banana, sliced Instructions: 1. In a small saucepan, combine the milk, honey, and millet, and bring to a simmer. Continue to simmer for 3 to 5 minutes or until it reaches desired thickness. 2. Top with coconut flakes and banana garnish 3. Serve hot.

Nutritional Info (per serving): Calories (kcal): 520 Fats (g): 29 Carbs (g): 68 Protein (g): 10

Lunch Recipes 1. Chicken and Chickpea Soup

Prep Time: 10 minutes Cooking Time: 2 hours and 10 minutes Servings: 6 Ingredients: ● 1 ½ cups of dried chickpeas, soaked overnight ● 4 cups of water ● 1 large yellow onion, finely chopped ● 4 fresh tomatoes, preferably roasted ● 2 tbsps. of tomato paste ● 4 cloves of garlic, finely chopped ● 1 bay leaf ● 4 tsps. of ground cumin ● 4 tsps. of paprika ● ¼ tsps. of cayenne pepper ● ¼ tsp. of ground pepper ● 2 lbs. bone-in chicken thighs, unskinned, trimmed ● 1 (14 oz) dried artichoke hearts, drained and quartered ● ¼ cup halved pitted olives ● ½ tsp. salt ● ¼ cup chopped fresh parsley or cilantro

Instructions: 1. Drain 1 ½ cups chickpeas and place in a large slow cooker. Add 4 cups water, onion, tomatoes, and their juice, 2 tbsps tomato paste, garlic, bay leaf, 4 tsps cumin, 4 tsps paprika, ¼ tsps cayenne, and ¼ tsps ground pepper, then stir to combine. 2. Add your chicken. Cover and cook on High heat for 2 hours. 3. Transfer the chicken to a clean cutting board and let it cool slightly. Discard bay leaf. Add artichokes, ¼ cup olives, and ½ tsp salt to the slow cooker and stir to combine. 4. Shred the chicken, discarding bones. Stir the chicken into the soup. 5. Serve topped with ¼ cup parsley (or cilantro).

Nutritional Info (2 cups): Calories (kcal): 447 Fats (g): 15.3 Carbs (g): 43 Protein (g): 33.6

2. Mediterranean Pasta

Prep Time: 10 minutes Cooking Time: 15 minutes Servings: 2 Ingredients: ● 4 tbsps. of plain hummus ● 2 tbsps. of water ● 4 tsps. of extra-virgin olive oil ● 1 cup of chopped red bell pepper ● 1 cup of quartered artichoke hearts, drained and cut in half ● 2 baby kale, chopped ● 8 pitted Kalamata olives, roughly chopped ● 1 tuna fish, chopped (medium sizes) ● 1 cup cooked farfalle, preferably whole-wheat ● 2 tbsps. of crumbled feta cheese ● 2 tbsps. of toasted chopped walnuts ● 2 tbsps. of Juice from 1/4 lemon Instructions: 1. Whisk hummus and water in a small bowl, and keep aside. 2. Heat oil in a medium nonstick skillet over medium-high heat. 3. Add bell pepper; then stir for 1 minute or until slightly tender. 4. Add artichoke hearts, kale, and olives. 5. Gently stir in tuna, trying not to break up large pieces; cook until the

tuna is warmed, about 1 minute more. Add the pasta and stir until well combined. 6. Remove from heat and pour in the hummus sauce. Top with feta and walnuts and drizzle with lemon juice (optional).

Nutritional Info (per serving): Calories (kcal): 506 Fats (g): 24.5 Carbs (g): 38.3 Protein (g): 33.4

3. Greek Pita Sandwich with Yogurt Sauce

Prep Time: 1 hour Cooking Time: 30 minutes Servings: 4 Ingredients: ● 1 tsp. of lemon zest ● 2 tbsps. of fresh lemon juice ● 5 tsps. of Extra virgin olive oil, divided ● 1 tbsp. of chopped fresh oregano ● 2 ¾ tsps. of minced garlic, divided ● ¼ tsp. of crushed red pepper ● 1 lb. of chicken tenders ● 1 English cucumber, halved, seeded, and grated, plus 1/2 English cucumber, halved and sliced ● ½ tsp. of salt, divided ● ¾ cup nonfat plain Greek yogurt ● 2 tsps. of chopped fresh mint ● 2 tsps. of chopped fresh dill ● 1 tsp. of ground pepper ● 2 (6 1/2 inch) whole-wheat pita bread, halved ● 4 lettuce leaves ● ½ cup of sliced red onion

● 1 cup of chopped plum tomatoes Instructions: 1. Mix lemon zest, lemon juice, 3 tsps. of oil, oregano, 2 tsps. of garlic and crushed red pepper in a large bowl. Coat chicken in the mixture. Marinate in the refrigerator for at least 1 hour. 2. Meanwhile, toss grated cucumber with ¼ tsp. of salt in a fine-mesh sieve. Let drain for 15 minutes, then squeeze to release more liquid. Transfer to a medium bowl. Stir in yogurt, mint, dill, ground pepper, and the remaining 2 tsps. of oil, ¾ tsp. of garlic, and ¼ tsp. of salt. Refrigerate until ready to serve. 3. Preheat the grill to medium-high. 4. Oil the grill rack with a paper towel soaked in olive oil, held with tongs. 5. Grill the chicken on medium-high heat until both sides are golden brown, which takes about 15-20 minutes. 6. Spread some of the sauce inside each pita half—Tuck in the chicken, lettuce, red onion, tomatoes, and sliced cucumber. Serve.

Nutritional Info (1 stuffed pita half): Calories (kcal): 353 Fats (g): 8.6 Carbs (g): 33.3 Protein (g): 37.5

4. Ravioli and Vegetable Soup

Prep Time: 10 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: ● 1 tbsp. of extra-virgin olive oil ● 2 cups of frozen bell pepper and onion mix, thawed and diced ● 2 cloves of garlic, minced ● ¼ tsp. of crushed red pepper, or to taste (optional) ● 2 fresh plum tomatoes, finely chopped ● 1 15-oz. cup of vegetable broth ● 1 ½ cups hot water ● 1 tsp. of dried basil or marjoram ● 1 6-9oz. package fresh cheese ravioli, preferably whole-wheat ● 2 cups of diced zucchini (about 2 medium) ● Freshly ground pepper to taste Instructions: 1. Heat oil in a large nonstick saucepan over medium heat. 2. Add pepper-onion mix, garlic, and crushed red pepper (if using) and stir for 1 minute. 3. Combine tomatoes, broth, water, and basil (or marjoram); bring to a rolling boil over high heat for 5-10 minutes.

4. Add ravioli and cook for 2 minutes less than the package directions. Add zucchini; return to a boil. 5. Cook until the zucchini is crisp-tender, about 3 minutes. Season with pepper and serve.

Nutritional Info (2 cups): Calories (kcal): 261 Fats (g): 8.3 Carbs (g): 32.6 Protein (g): 10.6

5. Tuna-Spinach Salad

Prep Time: 10 minutes Cooking Time: 0 minutes Servings: 1 Ingredients: ● 1 ½ tbsps. of tahini ● 1 ½ tbsps. of lemon juice ● 1 ½ tbsps. of water ● 1 tuna, shredded ● 4 Kalamata olives, pitted and chopped ● 2 tbsps. of crumbled feta cheese ● 2 tbsps. of basil ● Kosher salt to taste ● 2 cups of baby spinach, chopped ● 1 medium orange, juiced or sliced Instructions: 1. Whisk tahini, lemon juice, and water together in a bowl. 2. Add tuna, olives, feta, baby spinach, basil, and a pinch of salt; Mix to combine. 3. Serve the tuna salad, with orange on the side.

Nutritional Info (1 cup tuna salad, 1 orange): Calories (kcal): 376 Fats (g): 21 Carbs (g): 26.2 Protein (g): 25.7

6. Greek Chicken Salad

Prep Time: 10 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: ● 2 lbs. of Shredded chicken breast ● ½ cup of olive oil, divided ● 1 tsp. of lemon zest, juiced ● ½ tsp. of dried oregano, crushed ● 6 cups of torn romaine lettuce ● 1 ½ cups of chopped cucumber (1 medium) ● 1 cup of plum tomatoes, halved ● ¾ cup of chopped red sweet pepper (1 medium) ● ½ cup of thinly sliced white onion, rings separated ● ½ 2oz. cup of crumbled reduced-fat feta cheese ● ¼ cup of pitted Kalamata olives, halved ● 4 apple slices for garnish Instructions: 1. In a medium bowl, combine chicken, ¼ cup olive oil, lemon zest, and oregano, and let it warm in the oven for 5- 10 minutes. 2. In a large salad bowl, toss lettuce with the remaining ¼ cup olive oil. Spoon 1½ cups lettuce into each of four shallow bowls. 3. Top each bowl with about ½ cup of cucumber, ¼ cup of tomatoes, 3

tbsps of sweet pepper, and 2 tablespoons of onion. Add chicken mixture to the center of each. 4. Sprinkle with 2 tbsps of feta and 1 tbsp of olives. Serve with avocados if desired.

Nutritional Info (per serving): Calories (kcal): 220 Fats (g): 8.2 Carbs (g): 13.3 Protein (g): 24.9

7. Salmon and Veggie Kedgeree

Prep Time: 10 minutes Cooking Time: 20 minutes Servings: 2 Ingredients: ● 60ml basmati rice ● 7.5ml extra virgin olive oil ● 2g of curry powder ● 100g of skinless hot-smoked salmon portions, flaked ● 100g of vegetable mix ● Sea salt and pepper, to taste ● 1 green onion, thinly sliced Instructions: 1. Mix salmon, vegetables, and salt until well combined. Set aside to warm in the oven for about 5-10 minutes. 2. In a saucepan of boiling salted water, add rice, turn the heat to low, and cook, covered until just tender, for about 12 minutes. 3. Add extra virgin olive oil to a pan set over medium heat and cook the onion, stirring until tender, for about 3 minutes. 4. Stir in curry powder and continue cooking for about 1 minute. 5. Pour in rice and stir until well combined. 6. Stir in the salmon mix and keep cooking for about 3 minutes. 7. Serve.

Nutritional Info (per serving): Calories (kcal): 566 Fats (g): 22 Carbs (g): 60 Protein (g):26

8. Shrimp and Pasta

Prep Time: 25 mins Cooking Time: 6 minutes Servings: 4 Ingredients: ● 3 tsps. of extra virgin olive oil, divided ● 2 garlic cloves, minced ● 1 lb. shrimp, peeled, deveined ● 2 cups of chopped plum tomato ● ¼ cup of thinly sliced fresh basil ● 2 tbsps. of capers, drained ● ⅓ cup of chopped pitted Kalamata olives ● ¼ tsp. of freshly ground black pepper ● 4 cups of hot-cooked angel hair pasta ● ¼ cup of crumbled feta cheese Instructions: 1. Heat extra virgin olive oil in a nonstick skillet over medium-high heat; add garlic and sauté for about 30 seconds. 2. Add shrimp and sauté for 1 minute more. 3. Lower heat to medium-low. 4. Mix in tomato and basil; let simmer for about 3 minutes or until the

tomato is tender. 5. Stir in capers, Kalamata olives, and black pepper. 6. Combine pasta and shrimp mixture in a large bowl, stir until well combined, and top with cheese. 7. Serve immediately.

Nutritional Info (1 serving of 4): Calories (kcal): 302 Fats (g): 8 Carbs (g): 32.5 Protein (g): 19.9

9. Roast fish

Prep Time: 15 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: ● 1 tbsp. of olive oil ● 1 (14-oz) cup of drained artichoke hearts ● 4 cloves of garlic, crushed ● 1 green bell pepper, cut into small strips ● ½ cup of halved pitted olives ● 1-pint cherry tomatoes ● 1 tbsp. of fennel seed ● 1 ½ lb. cod, quartered ● 4 ½ tsps. of grated orange peel ● 2 tbsps. of drained capers ● ⅓ cup of fresh orange juice ● A pinch of ground black pepper, or to taste ● A pinch of salt Instructions: 1. Preheat your oven to 450°F. 2. Liberally apply 1 tbsp of olive oil to a 10×15-inch baking pan. 3. Pour the artichoke hearts, bell pepper, garlic olives, tomatoes, and fennel seed into the prepared pan.

4. Place the fish over the vegetables and top with orange peel, capers, orange juice, pepper, and salt. 5. Roast for 15 minutes until brown and crispy. Then serve.

Nutritional Info (per quarter of fish): Calories (kcal): 225 Fats (g): 4.4 Carbs (g): 17 Protein (g): 29.4

10.

Greek Salmon Burgers

Prep Time: 15 minutes. Cooking Time: 15 minutes Servings: 4 Ingredients: ● 1 lb. of skinless salmon filets, diced ● 1 large egg ● ½ cup of panko ● 1 pinch of sea salt ● ¼ tsp. of freshly ground black pepper ● ½ cup of cucumber slices ● ¼ cup of crumbled feta cheese ● 4 whole-wheat buns Instructions: 1. In a blender, mix salmon, egg white, and panko, and pulse until salmon is finely chopped. 2. Form the salmon mixture into four 4-inch patties and season with sea salt and pepper. 3. Heat the grill to medium-high heat, and cook the patties for about 7

minutes per side or until brown and slightly crispy. 4. Serve with favorite toppings (such as sliced cucumbers and feta) and buns.

Nutritional Info (1 burger): Calories (kcal): 443 Fats (g): 12.8 Carbs (g): 42 Protein (g): 36

Dinner Recipes 1. Salmon Rice Bowl

Prep Time: 10 minutes Cooking Time: 20 minutes Servings: 2 Ingredients: ● 6 oz. salmon fillet, preferably wild ● 1 tsp. Avocado oil ● ¼ tsp. salt, divided ● 1 cup of instant brown rice ● 1 cup of water ● 2 tbsps. of mayonnaise ● 1 ½ tsp. of Chilli garlic sauce ● ½ tsp. of freshly grated ginger ● ¼ tsp. of crushed red pepper ● 1 ½ tsps. of 50%-less-sodium tamari ● 1 tsp. of dry white wine ● ½ ripe avocado, chopped ● ½ cup of chopped cucumber

Instructions: 1. Pour rice into the water and boil on medium-high heat for 5-10 minutes until slightly tender. 2. Preheat your oven to 400°F. 3. Coat a pan, covered with foil, with avocado oil, place your fish in the prepared pan and insert in the oven. 4. Bake for 8 to 10 mins or until brown and crisp on the sides. 5. Meanwhile, mix mayonnaise and chili garlic sauce, dry white wine, tamari, ginger, red peppers, and salt in a small bowl and set aside. 6. Divide the rice between two bowls, and combine with the mayonnaise mix until well combined. 7. Top with salmon, avocadoes, and cucumbers, then serve.

Nutritional Info (one bowl): Calories (kcal): 481 Fats (g): 25 Carbs (g): 47 Protein (g): 18

2. Sweet Potato and Wild Rice Hash

Prep Time: 20 minutes Cooking Time: 1 hr 25 minutes Servings: 4 Ingredients: ● 2 tbsps. of extra-virgin olive oil plus 1 teaspoon, divided ● 1 lb. sweet potato (1 large), peeled and diced into cubes ● ½ tsp. of salt, divided ● 2 cups small broccoli florets ● 3 small spring onions or scallions, sliced, whites and greens separated, divided ● 1 clove garlic, minced ● 1 cup of cooked wild rice or brown rice ● 2 tbsps. of chopped basil, fresh or dried ● 2 tbsps. of crushed sweet pepper ● 4 large eggs Instructions: 1. In a medium-small pot, add water and place over medium-high heat. 2. Add the rice and cook until tender (1hr, for wild, shorter for brown). 3. Meanwhile, in a large nonstick skillet placed over medium heat, heat 1

tbsp of oil. 4. Add potatoes and cook until slightly brown and tender, 8 to 10 mins. Add broccoli and 1 tbsp of oil and heat for 4 mins or until softened, stirring occasionally. 5. Add scallion whites and garlic for 1 minute, stirring often. 6. Combine with rice, scallion greens, basil, and sweet peppers. 7. Stir until well combined. 8. Transfer to a plate to keep warm. 9. Heat the remaining tbsp of oil in the skillet, crack the 4 eggs, and season with ¼ tsp salt. 10. Cook until set to desired consistency, usually 5-10 minutes. 11. Serve the eggs on the hash.

Nutritional Info (1 egg, 1 cup hash): Calories (kcal): 265 Fats (g): 13 Carbs (g): 27 Protein (g): 13

3. Spicy Quinoa with Sweet Potatoes

Prep Time: 10 minutes Cooking Time: 15 minutes Servings: 5 Ingredients: ● 1 tbsp. of extra-virgin olive oil ● 2 (12 oz.) sweet potatoes, peeled and cut into 1/2-inch pieces ● 1 medium yellow onion, diced ● 2 poblano peppers, diced ● 4 large cloves of garlic, chopped ● 1 tbsp. of chili powder ● 2 tsps. of ground cumin ● 4 cups of unsalted vegetable broth ● 4 fresh sweet tomatoes ● 1 (4 oz.) diced green chiles ● 2 cups of water divided ● 1 cup uncooked white or multicolored quinoa ● 1 (15 oz.) pinto beans, rinsed ● ½ tsp. of salt ● Sliced jalapeño peppers, yogurt, and cilantro for serving Instructions: 1. Heat oil in a large pot over medium-high heat.

2. Add potatoes, occasionally stirring, for 7 minutes, until tender and quite crisp. 3. Add onions and poblano peppers for 3 mins or until slightly softened. Stir often. 4. Add garlic, cumin, and chili powder, often stirring for 20 seconds or until fragrant. 5. Add Vegetable broth, tomatoes, green Chiles, and a cup of water. 6. Cover, increase to high heat, and let boil. 7. When boiled, stir in quinoa, beans, and salt. Reduce heat to medium and let simmer for 3-5 minutes. 8. Cook until the beans are tender, adding one cup of water in the last few minutes before cooking time. 9. Serve with cilantro, yogurt, and jalapeno slices if desired.

Nutritional Info (2 cups): Calories (kcal): 346 Fats (g): 6 Carbs (g): 63 Protein (g): 12

4. Rice Bowls with Fried Egg

Prep Time: 10 minutes Cooking Time: 20 minutes Servings: 4 Ingredients: ● 2 tsps. of Olive oil, divided ● 2 ½ cups of pre-cooked brown rice ● ½ tsp of salt plus a pinch, divided ● 2 tbsps. of avocado oil, divided ● 1 tsp. of grated fresh ginger ● 11-oz. of baby spinach ● 1 tbsp. of lime juice ● 4 large eggs ● 1 ripe avocado, sliced ● 1 cup julienned carrot ● 4 radishes, thinly sliced ● 2 scallions, thinly sliced ● 4 tsps. of Chili sauce

Instructions: 1. Heat 1 tsp olive oil in a large saucepan over medium heat. 2. Add rice and sprinkle with ¼ tsp of salt. Stir occasionally for 10 minutes or until the rice is crispy. 3. Divide into 4 shallow bowls. 4. Heat the remaining tsp of olive oil and 1 tbsp of avocado oil in the pan over medium heat. 5. Add spinach in batches and ¼ tsp of salt and cook for 3 minutes or until wilted. Sprinkle lime juice and stir. 6. Divide among the bowls. 7. Hear the remaining tsp of avocado oil. Crack the eggs and season with a pinch of salt. 8. Fry for three minutes or until the edges are crispy and the whites are set. 9. Place an egg on each rice bowl, too, with avocado, radishes, carrots, and chili sauce. 10. Serve.

Nutritional Info (per bowl): Calories (kcal): 428 Fats (g): 23 Carbs (g): 45 Protein (g): 13

5. Salmon Rice Bowls

Prep Time: 10 minutes Cooking Time: 1 hour 10 minutes Servings: 4 Ingredients: ● 1 lb. of salmon, cut into 2-inch pieces ● ½ cup of mayonnaise, divided ● ¾ cup of panko breadcrumbs ● ¼ cup of sour cream ● 2 tbsps. of adobo sauce from chipotle peppers ● 2 tbsps. of lime juice ● A pinch of salt plus ¼ tsp. Divided ● ¼ tsp. of ground pepper ● 2 cups of cooked brown rice (cooked for an hour before) ● ⅓ avocado, diced Instructions: 1. Preheat the oven to 400° F. Place a wire rack on a rimmed baking sheet; coated with olive oil. 2. Liberally coat fish with ¼ cup mayonnaise. Roll the fish in a shallow dish with panko breadcrumbs. 3. Place the dish on the rack in the oven. Bake the fish for 10 minutes or until crispy and cooked through.

4. Meanwhile, mix the remaining ¼ cup of mayonnaise, sour cream, adobo sauce, lime juice, and a pinch of salt in a small bowl. Set aside. 5. Remove the fish from the oven, and sprinkle with the remaining ¼ tsp salt and pepper. 6. Divide rice among 4 bowls and top with the fish, avocados, and sauce.

Nutritional Info (per bowl): Calories (kcal): 478 Fats (g): 25 Carbs (g): 42 Protein (g): 20

6. Lemon Garlic Pasta with Salmon

Prep Time: 10 minutes Cooking Time: 1hr 25 minutes Servings: 4 Ingredients: ● 8 oz. whole-wheat pasta ● 5 tbsps. of extra-virgin olive oil ● 5 cloves of garlic, chopped ● 1 tsp. of anchovy paste ● ¼ tsp. of crushed red pepper ● 1 lemon zest, juiced ● 1 1/2 cups flaked cooked salmon ● 3 tbsps. of chopped fresh parsley ● ¼ tsp. of salt ● 2 tbsps. of whole-wheat breadcrumbs, toasted Instructions: 1. Cook pasta according to package directions. Drain. 2. Mix oil, garlic, anchovy paste, crushed red pepper, lemon zest, and lemon juice in a large skillet. 3. Heat over medium-high heat for about 3 minutes or until sizzling. Add

½ cup of water, pasta, salmon, parsley, and salt. 4. Cook for about 2 minutes, stirring, until the sauce coats the pasta. 5. Serve topped with breadcrumbs.

Nutritional Info (per serving): Calories (kcal):473 Fats (g): 23 Carbs (g): 49 Protein (g): 19

7. Chicken-Avocado Quinoa Bowls

Prep Time: 10 minutes Cooking Time: 35 minutes Servings: 4 Ingredients: ● 4 boneless, skinless chicken thighs (about 1 1/4 pounds), trimmed ● ½ tsp. of ground pepper ● ¼ tsp. salt ● Quinoa ● 3 cups low-sodium chicken broth ● 1 tbsp. of extra-virgin olive oil ● ¼ tsp. of salt ● 1 ½ cups of quinoa ● ¾ cup of red wine vinegar ● 5 tbsp. of water ● 1 ½ tbsp. of sugar ● 1 tbsp. of Dijon mustard ● 1 large clove of garlic ● 2 tsps. of dried basil ● 2 tsps. of dried oregano ● ½ tsp. of salt ● ½ tsp. of ground pepper

● 1 ¾ cups of extra-virgin olive oil ● ¼ cup of toasted seeds or chopped nuts Instructions: 1. Preheat the oven to 425° F. Place chicken on a baking sheet. Sprinkle ½ tsp ground pepper and ¼ tsp salt. 2. Roast the chicken for 15 minutes until golden brown and crisp outside. Slice 4 thighs. 3. Prepare quinoa: Mix broth, 1 tbsp oil, and ¼ tsp salt in a large saucepan. Bring to a simmer over high heat. Stir in quinoa and return to a simmer. Reduce heat until the quinoa has absorbed all the liquid and burst— Cook for 15 to 20 minutes. Remove from heat, cover, and let stand for 5 minutes. 4. Combine vinegar, water, sugar, mustard, garlic, basil, oregano, salt, and pepper in a blender. Puree until it's smooth. With the motor running, slowly add oil and puree until it has a creamy consistency. 5. Divide 3 cups quinoa among 4 large shallow bowls. Top with the chicken, chickpeas, and avocado. Garnish with nuts and serve.

Nutritional Info (a bowl): Calories (kcal): 753 Fats (g): 50 Carbs (g): 43.3

Protein (g): 34.4

8. Vegan Coconut Chickpea Curry

Prep Time: 30 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: ● 2 tsps. of avocado oil or canola oil ● 1 cup of chopped onion ● 1 cup of diced bell pepper ● 1 medium zucchini, halved and sliced ● 1 (15 oz.) cup of chickpeas, drained and rinsed ● 1 ½ cups of coconut curry simmer sauce ● ½ cup of vegetable broth ● 4 cups of baby spinach ● 2 cups of precooked brown rice Instructions: 1. Heat oil in a large skillet over medium-high heat. Add your onion, pepper, and zucchini; often stir for 5 to 6 minutes or until the vegetables begin to brown. 2. Combine chickpeas, simmer sauce, and broth. Pour in pan and let simmer, stirring.

3. Reduce heat to medium-low and simmer until the vegetables are tender for 4 to 6 minutes. Stir in spinach just before serving. Serve over rice.

Nutritional Info (1 ½ cup curry ½ cup rice): Calories (kcal): 471 Fats (g): 18 Carbs (g): 65 Protein (g): 10.9

9. Quinoa Salad with Arugula and Feta

Prep Time: 20 minutes Cooking Time: 3 hrs 25 minutes Servings: 6 Ingredients: ● 2 ¼ cups of unsalted vegetable stock ● 1 ½ cups of uncooked quinoa, rinsed ● 1 cup of sliced red onions (from 1 onion) ● 2 garlic cloves, minced (about 2 teaspoons) ● 1 (15.5 oz.) cup of chickpeas (garbanzo beans) ● 2 ½ tbsps. of olive oil ● ¾ tsp. of kosher salt ● 2 tsps. of fresh lemon juice (from a wedge of lemon) ● ½ cup drained, chopped roasted red bell peppers ● 4 cups baby arugula (about 4 ounces) ● 2 oz. feta cheese, crumbled (about 1/2 cup) ● 12 pitted kalamata olives, halved lengthwise ● 2 tbsps. of coarsely chopped fresh oregano Instructions: 1. Mix the stock, quinoa, onions, garlic, chickpeas, 1 ½ tsps of olive oil,

and ½ tsp of salt in a medium slow cooker, and stir well. Cover and cook on low heat until the quinoa is soft and the stock is absorbed, which will take 3-4 hours. 2. Turn off the slow cooker. Fluff the quinoa mixture with a fork. Whisk together the lemon juice and the remaining 2 tablespoons of olive oil, and ¼ tsp salt. 3. Add the olive oil mixture and red bell peppers to the slow cooker; toss gently to combine. Gently fold in the arugula. Cover and let stand until the arugula is slightly wilted, which will take about 10 minutes. Sprinkle each serving evenly with the feta cheese, olives, and oregano.

Nutritional Info (1 ½ cups): Calories (kcal): 352 Fats (g): 13 Carbs (g): 46 Protein (g): 12

10.

Crusted Salmon with Basil

Prep Time: 10 minutes Cooking Time: 20 minutes Servings: 4 Ingredients: ● 2 tsps. of Dijon mustard ● 1 clove of garlic, minced ● ¼ tsp. of lemon zest ● 1 tsp. of lemon juice ● 1 tsp. of chopped fresh rosemary ● ½ tsp. of honey ● ½ tsp. of kosher salt ● ¼ tsp. of crushed red pepper ● 3 tbsps. of panko breadcrumbs ● 3 tbsps. of finely chopped walnuts ● 1 tsp. of extra-virgin olive oil ● 1 (1 lb.) skinless salmon fillet, fresh or frozen ● Olive oil cooking spray ● Chopped fresh parsley and lemon wedges for garnish Instructions: 1. Preheat the oven to 425°F.

2. Cover a large rimmed baking sheet with parchment paper. 3. Mix mustard, garlic, lemon zest, lemon juice, rosemary, honey, salt, and crushed red pepper in a small bowl. Combine panko, walnuts, and oil in another small bowl. 4. Place salmon on the prepared baking sheet. Coat the fish with the mustard mixture and sprinkle with the panko mixture, pressing it, so it sticks. Lightly coat with cooking spray. 5. Bake until the fish is quite crisp outside, around 15-20 minutes, depending on thickness. 6. Garnish with parsley and serve with lemon wedges (optional).

Nutritional Info (3 oz. fish): Calories (kcal): 222 Fats (g): 12 Carbs (g): 4 Protein (g): 24

Dessert Recipes 1. Pistachio and Fruits

Prep Time: 5 minutes Cooking Time: 7 minutes Yield: 12 servings Ingredients: ● 1 ¼ cups of unsalted pistachios, roasted ● ½ cup of apricots, dried and chopped ● ¼ cup of dried cranberries ● ½ tsp. of cinnamon ● 2 tsps. of sugar ● ¼ tsp. allspice ● ¼ tsp. of ground nutmeg Instructions: 1. Preheat your oven to 350°F and bake pistachios in a baking tray for about 6 minutes. 2. Set aside and let them cool completely. 3. Mix all the ingredients in a bowl until well combined, and serve.

Nutritional Info (per serving): Calories (kcal): 192 Fats (g): 2 Carbs (g): 9 Protein (g): 3

2. Baked Peaches

Prep Time: 15 minutes Cooking Time: 40 minutes Yield: 4 servings Ingredients: ● 1 cup of dry red wine ● ½ cup of brown sugar ● ½ cup of balsamic vinegar ● 4 peaches ● ½ cup of strawberries ● ¾ cup of toasted and chopped walnuts Instructions: 1. Preheat the oven to 350°F and place the oven rack in mid position. 2. Pour wine, sugar, and vinegar into a nonstick saucepan and boil over medium heat, constantly stirring until the sugar dissolves. 3. Add peaches to the pan and let simmer for 5 minutes. 4. Pour the contents of the saucepan into a ceramic baking dish and top with walnuts. 5. Place the baking dish in a preheated oven, and bake for about 30 minutes until the peach absorbs most of the liquid. 6. Set aside and let it cool for about 15 minutes, then serve with the sauce and a generous topping of strawberries.

Nutritional Info (1 cup): Calories (kcal): 250 Fats (g): 0 Carbs (g): 45 Protein (g): 10

3. Grape Burst

Prep Time: 1 hour 20 minutes Cooking Time: 0 minutes Yield: 8 servings Ingredients: ● ¾ kg of red seedless grapes washed and drained ● ¾ kg of green seedless grapes washed and drained ● ¼ cup of light cream cheese softened ● ⅓ cup of low-fat Greek yogurt ● 1 tsp. of vanilla extract ● 2 tbsps. of brown sugar ● ½ cup of pecans, chopped ● ¼ cup of sugar Instructions: 1. Halve the grapes and set them aside. 2. Whisk the cream cheese, yogurt, sugar, and vanilla extract until well. 3. Mixed. 4. Add the grapes into the mixture and pour into a large serving dish 5. In a separate bowl, mix the brown sugar with the pecans and

completely top the grapes with this mixture. 6. Refrigerate for at least 45 mins-1hr, then serve.

Nutritional Info (per serving): Calories (kcal): 171 Fats (g): 8 Carbs (g): 34 Protein (g): 5.5

4. Citrus Cinnamon Delight

Prep Time: 5 minutes Cooking Time: 5 minutes Yield: 4 servings Ingredients: ● 4 oranges ● 2 tbsp. orange flower water ● 2 tbsp. raw honey ● 1 cinnamon stick ● 2 ½ tbsp. Toasted and sliced walnuts Instructions: 1. Peel the oranges and chop them into quarters 2. Meanwhile, in a small, heavy saucepan, mix orange flower water, honey and cinnamon stick. 3. Stir gently over low heat and let simmer for about 2 minutes. 4. Pour the hot liquid on the oranges and let them cool, then top with walnuts. 5. Best served cold.

Nutritional Info (per serving): Calories (kcal): 75 Fats (g): 0 Carbs (g): 15 Protein (g): 4

5. Peach n' Lemon Squeeze

Prep Time: 2 hours 10 minutes Cooking Time: 0 minutes Yield: 3 servings Ingredients: ● ⅓ kg peaches, cubed ● 2 tbsps. of freshly squeezed lemon juice ● ½ bottle of sweet red wine ● 1 tbsp. of brown sugar Instructions: 1. Dip the peach slices in lemon juice. 2. Pour wine into a bowl, add sugar to it, then pour in the peaches with their juice. 3. Cover the bowl and refrigerate for at least 1hr, 30 mins-2 hrs. 4. Best served cold.

Nutritional Info (per serving): Calories (kcal): 87 Fats (g): 0.1 Carbs (g): 19.1 Protein (g): 0.1

6. Cherry Sweetness

Prep Time: 2 hours Cooking Time: 10 minutes Yield: 4 servings Ingredients: ● ½ kg of fresh cherries washed and pitted ● ½ cup of water ● ¾ cup of brown sugar ● 1 small vanilla bean, split ● 3 strips of orange zest ● 3 strips of lemon zest Instructions: 1. Except for cherries, add the rest of the ingredients to a saucepan over medium heat and boil, constantly stirring, until all the sugar is dissolved. 2. Add the cherries and simmer for about 10 minutes until it is candied and sticky. 3. Remove from heat and set aside to cool. 4. Put in the fridge for about 2 hours.

Nutritional Info (per serving): Calories (kcal): 136 Fats (g): 0 Carbs (g): 25 Protein (g): 0.1

7. Sweetened Roasted Figs

Prep Time: 1 hour Cooking Time: 30 minutes Yield: 4 servings Ingredients: ● 12 ripe figs ● ½ cup sugar Instructions: 1. Preheat your oven to 450°F. 2. Arrange figs on a baking dish. 3. Meanwhile, spread sugar on a nonstick skillet and place on low heat. 4. Shake the skillet to distribute the sugar when it starts melting. 5. Continue doing this until all the sugar caramelizes, about 15 minutes. 6. Pour ½ caramel over the figs. 7. Now place the baking dish in the oven and roast the figs in the caramel for 15 minutes, then set aside to cool. 8. Refrigerate the figs for an hour. 9. Arrange the figs on plates and drizzle them with the remaining caramel.

Nutritional Info (2 sweetened figs): Calories (kcal): 80 Fats (g): 4 Carbs (g): 18 Protein (g): 0.5

8. Mango Delight

Prep Time: 1 hour Cooking Time: 5 minutes Yield: 2 servings Ingredients: ● 1 large fresh mango, seedless cubed ● ½ cup of brown sugar ● 1 cup of nonfat milk ● 2 tbsps. of roasted peanuts Instructions: 1. Refrigerate mango cubes for 15 minutes. 2. In a small bowl, whisk brown sugar and non-fat milk until thoroughly mixed. 3. Pour in a blender with mangoes and pulse until smooth and creamy. 4. Refrigerate for one hour. 5. In a small pan, roast peanuts over medium heat for 3-5 minutes. 6. Sprinkle on mango, and serve.

Nutritional info (per serving): Calories (kcal): 217 Fats (g): 15.3 Carbs (g): 19 Protein (g): 2

9. Spinach Cake

Prep Time: 15 minutes Cooking Time: 45 minutes Yields: 12 Spinach Cakes Ingredients: ● 1 ½ lb. of spinach, rinsed ● 3 tbsps. of extra virgin olive oil ● 1 cup of pine nuts ● 2 cloves of garlic, minced ● ½ cup of currants ● 2 tsps. of sea salt ● 2 cups of (250g) plain flour ● 3 tsps. of baking powder ● 2 large eggs, whisked ● 1 orange, juiced Instructions: 1. Wilt spinach in a pan of boiling water set over low heat for about 5 minutes; drain and let cool a bit, then squeeze the remaining moisture out of the spinach. 2. Pulse the spinach in a food processor until coarsely chopped; set aside. 3. Heat oil in a nonstick skillet; add pine nuts and sauté for a few minutes or until golden brown.

4. Stir in garlic and continue cooking for 1 more minute. 5. Mix the pine nut mixture, currants, blended spinach, eggs, and salt in a bowl. 6. Sift in the flour and baking powder, and whisk into a consistent thick batter; spread the mixture into a baking dish coated with olive oil and bake at 350°F for about 35 minutes. 7. Serve with freshly squeezed orange juice, chilled preferably.

Nutritional Info (1 of 12 slices): Calories (kcal): 150 Fats (g): 8 Carbs (g): 17 Protein (g): 4

10.

Citrus Tarts

Prep Time: 15 minutes Cooking Time: 25 minutes Yield: 6 servings Ingredients: ● 1 ½ pack of frozen mini phyllo pastry shells ● 1 cup of whipping cream divided ● ½ tsp. of almond extract, divided ● ¼ cup of orange curd ● ¼ cup of strawberry curd ● Fresh mint leaves for garnish Instructions: 1. Bake the pastry shells according to the package’s instructions and set them aside until they cool off completely. 2. Whisk ½ cup whipping cream, ¼ tsp almond extract, and orange curd until it forms a creamy consistency. 3. Spoon this mixture into half the baked pastry shells. 4. Again whisk the remaining whipping cream, almond extract, and strawberry until soft peaks form, and spoon in the remaining shells. 5. Garnish with mint leaves and serve.

Nutritional Info (per serving): Calories (kcal): 200 Fats (g): 9 Carbs (g): 22 Protein (g): 3

Snack Recipes 1. Crispy Bagel Chickpeas

Prep Time: 40 minutes Cooking Time: 10 minutes Servings: 6 Ingredients: ● 2 cups of chickpeas ● 3 tbsps. of extra-virgin olive oil ● 2 tbsps. of everything bagel seasoning Instructions: 1. Preheat the oven to 400°F. Place a rack with a rimmed baking sheet in the middle position of the oven. 2. Spread chickpeas on a tray and rub chickpeas with paper towels to discard skins. 3. Combine chickpeas and oil in a large bowl. Spread evenly on the hot baking sheet in the oven, and roast for 30 minutes until it's golden brown and crispy. 4. Pour bagel seasoning into a small bowl. When chickpeas are well roasted, pour in a large bowl, along with bagel seasoning, and shake until coated completely. Cool for 10 minutes, then serve.

Nutritional Info (per serving): Calories (kcal): 220 Fats (g): 8.4 Carbs (g): 25.4 Protein (g): 8.5

2. Peanut Butter Coconut Balls

Prep Time: 20 minutes Cooking Time: 0 minutes Servings: 8 Ingredients: ● 2 cups of rolled oats (gluten-free for those with gluten sensitivity) ● 1 cup of natural peanut butter or other nut butter ● ½ cup of honey ● ¼ cup of mini chocolate chips ● ¼ cup of unsweetened shredded coconut ● Almond milk, refrigerated (optional) Instructions: 1. Mix oats, nut butter, honey, chocolate chips, and shredded coconuts in a bowl. 2. Measure out a tablespoon and roll it into a ball 3. Serve four balls in a bowl of cool almond milk, if desired.

Nutritional Info (4 balls): Calories (kcal): 348 Fats (g): 18.4 Carbs (g): 36.4 Protein (g): 8.8

3. Honeyed Figs and Yogurt.

Prep Time: 5 minutes Cooking Time: 5 minutes Servings: 2 Ingredients: ● 1 cup of low-fat plain yogurt ● 6 dried figs, sliced ● 4 tsps. of honey Instructions: 1. Mix the figs and honey until well combined. 2. On a nonstick pan placed on medium heat, roast the figs and honey mixture for 3-5 mins. Divide it into two parts. 3. Add yogurt in two small bowls, and top each bowl with roast honey figs. 4. Serve.

Nutritional Info (1 small bowl): Calories (kcal): 210 Fats (g): 2.8 Carbs (g): 39.2 Protein (g): 9.4

4. Sweetened cinnamon chickpeas

Prep Time: 10 minutes Cooking Time: 45 minutes Servings: 4 Ingredients: ● 1 cup of chickpeas. ● 1 tbsp. of sugar ● 1 tsp. of ground cinnamon ● ⅛ tsp. of ground pepper ● 1 tbsp. of avocado oil Instructions: 1. On a nonstick skillet set over medium heat, pour chickpeas and roast for 10 minutes to dry moisture. 2. Mix sugar, cinnamon, and pepper in a small bowl. 3. Add sugar mix to the bowl of chickpeas and combine until well coated. 4. Heat oil on a skillet, set over medium-high heat, and stir fry the sugarcoated chickpeas for 15-20 minutes. 5. Remove from heat and let cool for 15 minutes. 6. Serve.

Nutritional Info (per serving): Calories (kcal): 125 Fats (g): 4.5 Carbs (g): 16.5 Protein (g): 4.8

5. White Bean and Avocado Toast

Prep Time: 5 minutes Cooking Time: 0 minutes Servings: 2 Ingredients: ● 2 slices of rye bread, toasted ● ½ avocado, mashed ● ½ cup of cooked white beans ● Kosher salt to taste ● Ground pepper to taste ● 1 pinch of Crushed red pepper Instructions: 1. In a medium bowl, mash avocado. 2. Mix pepper, salt, avocado, and white beans, until well combined. Add salt to taste. 3. Lather on bread liberally and divide in two. 4. Serve with juice or milk.

Nutritional Info (per serving): Calories (kcal): 230 Fats (g): 8.8 Carbs (g): 35 Protein (g): 11.5

6. Potato Chips with Avocado Sauce

Prep Time: 15 minutes Cooking Time: 20 minutes Servings: 4 Ingredients: ● 1 medium-sized potato, sliced thinly ● ½ avocado, diced ● 3 tbsps. of Olive oil ● 3 tsps. of ground black pepper. ● 1 tsp. of Curry powder ● Kosher salt to taste. Instructions: 1. Preheat the oven to 400°F. 2. Coat a baking tray with 2 teaspoons of olive oil. Add potatoes, spread out evenly, and sprinkle with salt and 2 tsps of black pepper. 3. Bake for 15-20 minutes until the potatoes are golden and crisp. 4. Meanwhile, mash avocados with a fork until well mashed—season with salt and 1 tsp of curry powder, and black pepper. Add one tbsp of olive oil and mix until well combined. Refrigerate. 5. Serve potato chips with avocado sauce, and enjoy.

Nutritional Info (per serving): Calories (kcal): 65 Fats (g): 5.4 Carbs (g): 4.4 Protein (g): 1

7. Dates and Pistachio Rolls.

Prep Time: 10 minutes Cooking Time: 0 minutes Servings: 8 Ingredients: 2 cups of pitted whole dates 1 cup of raw unsalted, shelled pistachios 1 cup of golden raisins 1 tsp. of ground fennel seeds ¼ tsp. of ground pepper Instructions: 1. Pour dates, pistachios, raisins, fennel seeds, and ground pepper into a food processor. 2. Pulse until finely chopped. 3. Pour out and measure out one tablespoon, then roll into a ball, giving about 32 balls. 4. Serve 4 balls and enjoy.

Nutritional Info (4 balls): Calories (kcal): 136 Fats (g): 3.6 Carbs (g): 26.8 Protein (g): 2.2

8. Avocado and Hummus Spread

Prep Time: 10 minutes Cooking Time: 0 minutes Servings: 1 Ingredients: ● 2 slices of whole-grain bread ● 3 tbsps. of hummus ● ¼ avocado, mashed ● ½ cup of mixed salad greens ● ¼ medium red bell pepper, sliced ● ¼ cup of sliced cucumber ● ¼ cup of shredded carrot Instructions: 1. Mix hummus and avocadoes until well combined. 2. Spread on both slices. 3. Fill with carrots, cucumbers, greens, and bell peppers. 4. Serve.

Nutritional Info: Calories (kcal): 325 Fats (g): 14.3 Carbs (g): 39.8 Protein (g): 12.8

9. Peach and Pistachio Toast.

Prep Time: 5 minutes Cooking Time: 0 minutes Servings: 1 Ingredients: ● 1 tbsp. of part-skim ricotta cheese ● 1 tsp. of honey, divided ● ⅛ tsp. of cinnamon ● 1 slice of 100% whole-wheat bread, toasted ● ½ medium peach, sliced ● 1 tbsp. of chopped pistachios ● ½ tsp. of raw Honey Instructions: 1. Mix cheese, honey, and cinnamon in a small bowl. 2. Spread on bread and top with peach, pistachios, and honey. Fold and serve.

Nutritional Info: Calories (kcal): 193 Fats (g): 6 Carbs (g): 29 Protein (g): 8.2

10.

Avocado and Egg Toast

Prep Time: 5 minutes Cooking Time: 5 minutes Servings: 1 Ingredients: ● 1 egg ● 1 tbsp. of olive oil ● ¼ avocado, mashed ● 1 slice of rye bread ● 1 tsp. of black pepper ● Kosher salt to taste. Instructions: 1. Oil a saucepan set over medium heat, and crack one egg. 2. Sprinkle a pinch of salt and 1 tsp of pepper. 3. Fry for 3-5 minutes or until egg sets. 4. Spread a slice of bread with avocado, then add fried egg. Fold and serve.

Nutritional Info: Calories (kcal): 260 Fats (g): 16 Carbs (g): 20 Protein (g): 12

Chapter 8 14-day Mediterranean diet meal plan. This meal plan offers 2 weeks of easy-to-follow recipes, health, and goodness for yourself or the whole family. Knowing how difficult it is to start a diet, this 2-week meal plan offers a guideline and a probation period for you to "test out" this new lifestyle and get the hang of it. For ingredients that are hard to get or unavailable, you can pick the more available meals on the plan until they are. Due to the flexibility of the Mediterranean diet, we've made space available for you to sneak in a healthy snack and dessert between meals. The ingredients on this meal plan should be available at your local grocery store, but in the rare case that they aren't, you can check for them on Amazon. Note that delivery time might take longer depending on how much of that product is being demanded in a region. Buying whole produce is healthier and takes longer to spoil than pre-cut produce. If you opt for pre-cut produce, buy in lesser quantities to avoid quick spoilage. Remove moisture from produce and store in a dry airy place. Freeze any meat you aren’t going to cook within a few days of purchasing. Make sure to defrost it as needed safely. For herbs and spices, I usually buy them fresh, then dry them over heat or roast them in a pan, then crush them into a powder and store them. That way, they last longer, and are easily available. The majority of the meals on the meal plan are gotten from the recipes in this book to make it easier for you.

DAY 1 BREAKFAST: Avocado toast, served with non-fat milk NOON SNACK: 1 baked peach LUNCH: Shrimp and pasta (make extra for dinner) SNACK: Dates and pistachio bites DINNER: Shrimp and pasta (leftover) DESSERT: Citrus tarts (make for 2 days, refrigerate)

DAY 2 BREAKFAST: Whole-grain millet with almond milk NOON SNACK: An orange LUNCH: Crusted salmon with basil SNACK: A handful of roast peanuts. DINNER: Vegan coconut chickpea curry DESSERT: Mango delight (make for 2 days, refrigerate)

DAY 3 BREAKFAST: Avocado-hummus toast with fresh squeezed orange juice NOON SNACK: a cup of chopped dried walnuts LUNCH: Roast Fish SNACK: a cup of pitted dates DINNER: Lemon garlic pasta with salmon (make for 2 days) DESSERT: Citrus tarts

DAY 4 BREAKFAST: Whole wheat Greek yogurt pancakes NOON SNACK: Avocado and bread toast LUNCH: Lemon garlic pasta with salmon (Make extra for dinner) SNACK: a bowl of strawberries DINNER: Lemon garlic pasta with salmon(leftover) DESSERT: Mango delight

DAY 5 BREAKFAST: Whole-grain millet with nonfat milk NOON SNACK: a baked apple LUNCH: Sweet potato and wild rice hash SNACK: Decorated figs DINNER: Quinoa chili with sweet potatoes DESSERT: Honeyed figs and yogurt (make for 2 days)

DAY 6 BREAKFAST: Millet porridge NOON SNACK: A handful of pitted dates LUNCH: Greek chicken salad

SNACK: White bean and avocado toast DINNER: Rice bowls with fried eggs DESSERT: Honeyed figs and yogurt

DAY 7 BREAKFAST: Mediterranean pancakes (make a little extra as a lunch snack) NOON SNACK: Mediterranean pancakes (leftover) LUNCH: Greek chicken salad SNACK: Potato flakes and avocado sauce DINNER: Chicken Avocado quinoa bowls DESSERT: Spinach cake

DAY 8 BREAKFAST: Creamy paninis NOON SNACK: An apple LUNCH: Chicken and chickpea soup SNACK: Sweetened cinnamon chickpeas DINNER: Fish taco bowls DESSERT: Mango delight

DAY 9 BREAKFAST: Mediterranean frittata NOON SNACK: Peanut butter coconut balls LUNCH: Salmon and vegetable kedgeree (make extra for dinner) SNACK: An apple DINNER: Salmon and vegetable kedgeree DESSERT: Peach n' lemon squeeze

DAY 10 BREAKFAST: Garlic scrambled eggs NOON SNACK: A handful of roast olives LUNCH: Mediterranean pasta SNACK: A handful of pitted dates DINNER: Rice bowls and fried egg DESSERT: Grape burst

DAY 11 BREAKFAST: Mediterranean veggie omelet NOON SNACK: Crispy bagel chickpeas LUNCH: Greek pita sandwiches with yogurt sauce SNACK: A handful of cherries DINNER: Salmon rice bowl DESSERT: Citrus cinnamon delight

DAY 12 BREAKFAST: Greek breakfast pitas NOON SNACK: An apple LUNCH: Roast Fish SNACK: Sweetened cinnamon chickpeas DINNER: Quinoa salad with arugula and feta DESSERT: Cherry sweetness

DAY 13 BREAKFAST: Healthy quinoa NOON SNACK: An orange LUNCH: Tuna spinach salad SNACK: Peach and pistachio toast DINNER: Sweet potato and wild rice hash DESSERT: Citrus tarts

DAY 14 BREAKFAST: Healthy casserole NOON SNACK: A handful of pitted dates LUNCH: Greek salmon burgers SNACK: An orange DINNER: Salmon rice bowl DESSERT: Citrus tarts

Conclusion Although there are many effective and healthy diet plans, I advocate the Mediterranean diet because it has a structure that affects all aspects of your life. The Mediterranean diet is created to meet all of your diverse daily health requirements. From the olives, a mainstay of this diet, rich in antioxidants and vitamin E, which lower the risk of diabetes, cancer, and other diseases, to nuts, which lower LDL or bad cholesterol and reduce inflammation linked to heart disease as well as providing the necessary minerals, healthy fats, proteins, and nutrients our body needs, and also fruits and vegetables, which are the cornerstone of this diet and give us healthy fibers, vitamins, and hydration, leaving you glowing from the inside-out, evident in the vibrance of your skin. In this diet, emphasis is placed on flexibility because no meal is completely off-limits. It's a wonderful option for anyone looking for a sustainable health plan. Combined with exercise (which can be dancing, jogging, skipping, or brisk walking), and the occasional leisure time allowing you to meditate, relax or do what you love, this Mediterranean diet yields its optimal benefits. The journey of the Mediterranean lifestyle isn't achieved in just a day. Your efforts, from choosing to alter your eating habits to trying out these dishes, are deserving of praise. The Mediterranean diet is one diet option that offers you the opportunity of eating healthy while enjoying every bite. It isn't just a weekly meal plan, nor a diet you would want to give up after a few months, but you find that it is a dietary lifestyle that can and should extend into daily living. Try this lifestyle, and you never know; you might find it sticks.

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