Mediterranean Diet Cookbook for Beginners E-Book

Mediterranean Diet Cookbook for Beginners

600 Quick, Easy & Healthy Mediterranean Diet Recipes with 30-Days Meal Plan for Improved Health and Everyday Cooking

Josefa Daugherty

Copyright © 2020 Josefa Daugherty

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Limit of Liability/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.

Contents

INTRODUCTION

MEDITERRANEAN DIET BASIC GUIDE

30 DAYS MEAL PLAN

BREAKFAST

LUNCH

DINNER

SNACKS NIBBLES & DESSERTS

BEVERAGES

SALADS

MEAT

POULTRY

SEAFOOD

SLOW COOKER RECIPES

SOUPS

SIDE DISHES

APPETIZERS

VEGETARIAN

"To eat healthily or not to eat healthily, that is the catch". Did you know that the Mediterranean diet can keep your mind sharp, protect your eyes, fight arthritis and inflammations, reduce your susceptibility to some cancers, prevent diabetes, improve heart health and enhance weight loss? The Mediterranean diet isn't just another short term 'fad diet'. It is a diet considered as the benchmark of healthy diets and it has countless research backing it.

The diet's ability to prevent disease, and the ability to keep people at optimal health has made it a choice diet. The Mediterranean people had a way of eating that aided longevity, improved their mood, protected their brains, protected their body from cancer, improved heart health, and more. It wasn't long before dietitians, nutritionist, and doctors discovered the wonders of the Mediterranean diet, endorsed it, and began recommending the diet for its numerous benefits.

The Mediterranean diet being an affordable diet with budget-friendly recipes makes it a diet that is easy to stick to. In addition, the diet is sustainable, and low on the food chain since it is mostly plant-based. Furthermore, the Mediterranean diet is modelled after the dietary habits, and the traditional way of eating of the Mediterranean area. Laying emphasis on the consumption of whole grains, veggies, fruits, healthy fats and oils together with a small amount of meat, and diary when compared to the regular diet.

This book, the Mediterranean Diet Cookbook for Beginners is an action-based, self-improvement book with a good number of Mediterranean diet recipes that will support your daily dietary needs. This book includes 600 easy, tasty, and healthy Mediterranean recipes. Cooking delicious homemade meals that will be better than restaurant or store-bought meals will become a reality! What's more, the Mediterranean homemade meals you will cook will bring health and nourishment to your body.

This section includes a 30-day meal plan that will help you plan your week and meals efficiently. As you become experienced on the Mediterranean diet, you can begin to make few and extensive changes to this meal plan as you desire. Also, you can make changes to some of ingredients in the recipes as you become comfortable preparing them. Additionally, you can increase or decrease the servings in each recipe.

Getting started on a new diet without proper information and direction can be hard. Learning everything you can on a new diet can be a step in the right direction when transitioning. This section includes a food guide recommended for you to get started.

The long-established way of eating of the Mediterranean area consists of a lavish serving of legumes, whole grains, and fresh produce, in addition to fish and healthy fats. It is recommended that a wide assortment of these whole grains, fruits and veggies should be locally grown and seasonally fresh. Also, you should also eat healthy fats, such as olive oil, seeds and nuts. Likewise, eating moderate amounts of red wine, eggs, red meat, white meat, fish and dairy is advised. Furthermore, avoid packaged or processed meals, processed meats, hot dogs and deli meats, candies, sodas, pastries and other foods with added sugars, refined oils, such as soybean oil and canola oil, white flour pizza dough, white pasta, white bread, and other refined grains.

Transitioning from the regular diet to the Mediterranean diet shouldn't be so hectic. This book will help you maximize the Mediterranean advantage of eating your way to better health, fitness and longevity. 

Breakfast: Scrumptious Breakfast Toast and no-sugar coffee with 2 tbsps heavy cream

Lunch: Greek Parmesan Pasta

Dinner: Upside-Down Chicken and Rice (Maqlooba)

Snack: Almond butter with apple slices

Breakfast: Herbed Zucchini Pancakes

Lunch: Sausage Filled Peppers with Spicy Turkey

Dinner: Italian Sausage Pilaf

Snack: Yummy Butter Cookies

Breakfast: Egg Breakfast Muffins and no-sugar coffee with 2 tbsps heavy cream

Lunch: Feta Pesto Chicken Burgers

Dinner: Veggie Parmesan Pizza

Snack: Greek yogurt

Breakfast: Spinach Feta Frittata

Lunch: Cold Middle Eastern Pasta Salad

Dinner: Rice with Lamb kofta

Snack: Almond Baklava Rolls

Breakfast: Nutty Banana Bread and no-sugar coffee with 2 tbsps heavy cream

Lunch: Mediterranean Quesadillas

Dinner: Greek Roasted Potatoes

Snack: Grapes and berries

Breakfast: Camembert and Pancetta Omelette with Salad

Lunch: Lime Fried Zucchini with Cilantro

Dinner: Broccoli Panko Salmon

Snack: Creamy Pecan and Apple Bowls

Breakfast: Eggs Asparagus Potato Hash

Lunch: Kale Quinoa Edamame

Dinner: Lima Beans with Limey Trout

Snack: Carrots

Breakfast: Mascarpone Wheat Berry Bowl with Pecans

Lunch: Pecorino Roasted Cabbage Wedges

Dinner: Spicy Spinach with Catfish

Snack: Greek Nachos

Breakfast: Pecan and Pistachio Breakfast Granola

Lunch: Shrimp Zoodle Piccata

Dinner: Delicious Caesar Tuna

Snack: Fruits

Breakfast: Eggs Asparagus Potato Hash

Lunch: One-Pan Lime Haricot Verts with Parmesan

Dinner: Tender Turkey Thighs with Creamy Kale

Snack: Rich Shortbread Cookies

Breakfast: Creamy Breakfast Quinoa

Lunch: Arugula Salad with Meatloaf

Dinner: Chicken Spinach Sauce with Rice

Snack: A handful of nuts

Breakfast: Fluffy Mediterranean Pancakes

Lunch: Feta Tomato Panmolle

Dinner: Spinach Artichokes with Lime Turkey

Snack: Grapes and berries

Breakfast: Chia Yogurt Pudding

Lunch: Lamb Gremolada

Dinner: Moroccan Zaalouk

Snack: Chocolate Clafoutis with Apples

Breakfast: East Mediterranean Manakish

Lunch: Greek Olive Turkey Salad

Dinner: Grilled Veggies with Salmon

Snack: Greek yogurt

Breakfast: Herbs-Rich Omelet with Salad or favorite bread

Lunch: Lettuce Wraps with Lamb

Dinner: Pan-Fried Turkey with Pistachio Dressing

Snack: Chocolate Tahini Brownies

Breakfast: Spicy Greek Tomato Omelet with warm pita bread and tzatziki sauce

Lunch: Kale Parmesan Quinoa Cakes

Dinner: Mozzarella Chicken Mostaccioli

Snack: Fruits

Breakfast: Fluffy Kefir Pancake

Lunch: Grapefruit Dressing and Quinoa Arugula Bowls

Dinner: Pecorino Squash Lasagna

Snack: Nutty Grapefruit Cake

Breakfast: Fluffy French Toast and no-sugar coffee with 2 tbsps heavy cream

Lunch: Peppered Salmon Kebabs with pita bread and tahini sauce

Dinner: Crispy Cauli-Farro Pilaf

Snack: A handful of nuts

Breakfast: Parmesan Broccoli Quiche

Lunch: Tuna Cannellini Wraps

Dinner: Basil Turkey Pita

Snack: Nutty Date Bars

Breakfast: Braised Eggs with Sauce

Lunch: Italian Broccoli Squash Pasta

Dinner: Pasta with Lebanese Rice

Snack: Almond butter with apple slices

Breakfast: Zucchini Quiche with No-Crust  and no-sugar coffee with 2 tbsps heavy cream

Lunch: Summer Turkey Bake

Dinner: Lime Scallops with Pasta

Snack: Rich Shortbread Cookies

Breakfast: Greek Yogurt Parfait

Lunch: Greek Chicken Burgers

Dinner: Mediterranean Lamb Stew

Snack: Crispy Italian Biscotti

Breakfast: Mediterranean Breakfast Donuts

Lunch: Kofta Lettuce Wraps

Dinner: Beans Fish Stew

Snack: Greek yogurt

Breakfast: Barley Raspberry Compote

Lunch: Lime Oregano Shrimp Pasta

Dinner: Flavored Dijon Turkey

Snack: Crispy Apple Strudel

Breakfast: Lemon Pumpkin Pancakes

Lunch: Turkish Beef Meatballs with Pita

Dinner: Greek Salad

Snack: Crisped Potato Wedges

Breakfast: Scrumptious Milky Waffles

Lunch: Cheese Spring Salad with crust bread

Dinner: Pine Nuts and Rice Pilaf

Snack: Tuna Bites

Breakfast: Italian Sandwich Breakfast

Lunch: Zucchini Turkey Kofta with pita bread

Dinner: Roasted Tomatoes with Spaghetti and Grana Padano Cheese

Snack: Spicy Fried Chickpeas

Breakfast: Baked Zucchini Omelet with Toast Bread

Lunch: Scrumptious Fish with Peppers and Tomatoes

Dinner: Golden Yogurt Sauce with Pasta

Snack: Nutty Date Bars

Breakfast: Parmesan Broccoli Quiche

Lunch: Veggie Lamb Meatballs with Greens

Dinner: Greek Lima Beans

Snack: Basil Shortbread Cookies

Breakfast: Pecan Monkey Bread and no-sugar coffee with 2 tbsps heavy cream

Lunch: Italian Broccoli Squash Pasta

Dinner: Tasty Fried Rice

Snack: Rich Shortbread Cookies

Preparation Time: 5 minutes Cook Time: 0 minutes Serves: 1 Serving

Ingredients

1 tablespoon roasted red pepper hummus

1 whole wheat bread slice, toasted

3 (sliced) cherry tomatoes

1/4 (mashed) avocado

1 (sliced) hardboiled egg

3 sliced black olives

1 1/2 teaspoon grated parmesan cheese

Method

1. Add mashed avocado and hummus over toasted bread slice and top with olives, cherry tomato slices, parmesan and egg slices. Season with pepper and salt as desired.

Nutritional Information/Serving

Calories 33.7 kcal, Protein 16.3g, Carbs 33.3g, Fat 17g, Sodium 738.9mg

Preparation Time: 10 minutes Cook Time: 15 minutes Serves: 1 Servings

Ingredients

1 (sliced) portobello mushroom cap

1 tsp olive oil

4 egg whites

1/4 cup red onion, chopped

Salt and ground black pepper

1 tsp water

1 tsp pesto

1/4 cup low-fat mozzarella cheese, shredded

Method

1. Add olive oil into a skillet over med-heat. Add red onion and mushroom into the heated skillet and cook for 3-5 minutes until mushroom is tender. Add water and egg whites into a bowl and whisk until combined. Pour egg white mixture into the onion mixture. Sprinkle pepper and salt over egg whites to season.

2. Stir cook for 5 minutes until egg whites are firm. Add pesto and cheese into the egg white mixture. Fold the omelette in two and cook for 2-3 minutes until cheese is melted. Serve and enjoy.

Nutritional Information/Serving

Calories 259 kcal, Protein 28g, Carbs 12g, Fat 12g, Sodium 501mg

Preparation Time: 10 minutes Cook Time: 10 minutes Serves: 16 Servings

Ingredients

8 (peeled and grated) carrots, medium

1 (grated) zucchini, large

3 minced garlic cloves

1 bunch (sliced thin) green onions

1 recipe store-bought pancake batter (use 1/4 cup less liquid than called for)

1/2 bunch (coarsely chopped) fresh cilantro

Method

1. Prepare pancake batter according to instructions on the package. Note: Refer to pancake batter instructions in the ingredient. Fold in the carrots, zucchini, garlic, green onions and cilantro into the batter, until incorporated.

2. Lightly brush a skillet with olive oil and place over med-high heat. Scoop 1/3 cup of pancake batter into the warmed pan and cook until outer edges of pancakes are set, for 3-4 minutes.

3. Turn pancakes and cook for 2-3 more minutes. Take pan off heat. Season pancakes generously and let sit to cool before you serve. Serve as desired and enjoy.

Nutritional Information/Serving

Calories 100 kcal, Protein 3.6g, Carbs 20.2g, Fat 1.6g, Sodium 149.3mg

Preparation Time: 15 minutes Cook Time: 25 minutes Serves: 12 servings

Ingredients

1 (chopped) small red bell pepper

Olive oil

1 (chopped finely) shallot

12 halved cherry tomatoes

3-4 ounces boneless (cooked & shredded) turkey

6-10 (pitted and chopped) kalamata olives

1 handful crumbled feta

1/2 cup fresh chopped cilantro

Salt and Pepper

8 large eggs

1/2 teaspoon Spanish paprika

Method

1. Set a rack in the middle of your oven and heat up oven to 350ºF. Prepare a greased 12-cup muffin tin with olive oil. Add crumbled feta, cilantro, turkey, olives, shallots, tomatoes and peppers into a bowl and combine.

2. Split feta mixture into the prepared muffin tin, until two third of the way full. Add spices, pepper, salt and eggs into a big bowl and whisk until combined. Top feta mixture with the egg mixture. Note: Leave enough room at the top of each muffin cup.

3. Transfer muffin pan into the center rack of the oven and bake until eggs are ready, for about 25 minutes. Let sit to cool and loosen muffins around the edges with a sharp knife. Serve and enjoy.

Nutritional Information/Serving

Calories 67 kcal, Protein 4.6g, Total Carbs 1.2g, Sodium 161.4mg, Total Fat 4.7g

Preparation Time: 10 minutes Cook Time: 0 minutes Serves: 4 servings

Ingredients

1/2 cup store-bought hummus

4 (toasted) thick whole wheat or whole grain bread slices

1 handful baby arugula

Harissa, to taste

1-2 (sliced into rounds) Roma tomatoes

1 (sliced into rounds) cucumber

Feta cheese, crumbled

2 tablespoons kalamata olives, chopped

Method

1. Add 2 tablespoons hummus on each bread slice and top with harissa. Add every other topping and arugula on each bread slice. Serve and enjoy.

Nutritional Information/Serving

Calories 166 kcal, Protein 6.1g, Total Carbs 29.4g, Sodium 97.6mg, Total Fat 4.2g

Preparation Time: 15 minutes Cook Time: 5 minutes Serves: 10 servings

Ingredients

1 pound (pitted and halved) cherries

3-4 (halved, pitted and sliced thin) peaches

2 cups red wine

1 teaspoon cinnamon, ground

1 1/2 cup Greek yogurt, plain no-free

3/4 cup cane sugar

Honey

1 teaspoon vanilla extract

Method

1. Add cherries and peaches into a big bowl. Shake cinnamon over peaches, toss to combine and let sit until needed. Add sugar and wine into a saucepan over high. Heat until sugar is fully dissolved, for 5 minutes.

2. Empty sugar syrup over the cherries, place lid over bowl and let sit until cooled for 1 hour. Get rid of the syrup, retaining just a small cup for later use. Add honey, vanilla extract and Greek yogurt into a small bowl and combine.

3. Serve fruit compote, topped with a blob of Greek yogurt mixture and a little poaching syrup.

Nutritional Information/Serving

Calories 167 kcal, Total Carbs 10.9g, Sodium 14.6mg, Total Fat 0g

Preparation Time: 15 minutes Cook Time: 55 minutes Serves: 14 slices

Ingredients

1/2 cup organic honey

1/3 cup olive oil

2 mashed bananas, ripe

2 eggs

1/4 cup milk, low-fat

2 tablespoons plain yogurt, no-fat

1 teaspoon vanilla extract

1 teaspoon baking soda

1/2 teaspoon cinnamon, ground

1/2-3/4 teaspoon cardamom, ground

1 1/3 cup wheat flour

1/2 teaspoon nutmeg, ground

1/3 cup walnut hearts, chopped

6 (pitted and chopped) dates

Method

1. Heat up oven to 325ºF. Add honey and olive oil into a big bowl and whisk until combined. Add eggs into the honey mixture and whisk until combined. Add nutmeg, cinnamon, cardamom, vanilla extract, baking soda, milk, yogurt and banana into the honey mixture and whisk until combined.

2. Stir in the wheat flour using a spatula. Add walnuts and dates into the batter and stir until evenly distributed and combined. Prepare 5 3/4-by-3" lightly oiled nonstick loaf pan. Empty the batter into the prepared pan and shake pan lightly until batter is spread evenly.

3. Transfer loaf pan into the preheated oven and bake until an inserted toothpick comes out clean for 55 minutes. Take out bread from the oven and let sit for 10 minutes until cooled. Move bread to wire rack for about 20 minutes until cool. Slice bread, serve and enjoy.

Nutritional Information/Serving

Calories 172 kcal, Protein 2.4g, Total Carbs 28.8g, Sodium 104.1mg, Total Fat 5.9g

Preparation Time: 10 minutes Cook Time: 12 minutes Serves: 8 slices

Ingredients

1/4 cup milk

8 eggs

1/2 teaspoon dill weed

1 teaspoon basil, dried

1/2 teaspoon paprika

1/2 teaspoon black pepper

6 ounces (thawed and squeeze out water completely) chopped spinach, frozen

1 pinch salt

1 cup fresh chopped cilantro

1/2 cup yellow onion, chopped finely

3 minced garlic cloves

3 tablespoons fresh mint leaves, chopped

Olive oil

3-4 ounces feta cheese, crumbled

Method

1. Heat up oven to 375ºF. Add 1 pinch salt, spices and eggs into a big bowl and whisk until combined. Add every other ingredient with the spinach into the egg mixture and stir until well combined.

2. Add 2 tablespoons olive oil into a 12" cast iron skillet and heat until it shimmers. Note: don’t over heat, oil should not be smoky. Empty the spinach egg mixture into the heated oil, spread mixture by shaking lightly.

3. Adjust heat to med-high and cook until eggs are set for about 4 minutes. Move cast iron skillet into the preheated oven and bake until eggs are set and well cooked, for 8 minutes. Serve with Mediterranean Salad.

Nutritional Information/Serving

Calories 152 kcal, Protein 9.8g, Total Carbs 4.9g, Sodium 347.7mg, Total Fat 10.7g

Preparation Time: 10 minutes Cook Time: 35 minutes Serves: 8 slices

Ingredients

Olive oil

1 (sliced thinly into rounds) tomato, medium

3 (sliced into rounds) shallots

1 (slice into rounds) zucchini

1 teaspoon (divided) sweet paprika

Salt and pepper

2 tablespoons Parmesan, grated

1/2 cup shredded mozzarella, part-skim

2/3 cup skim milk

3 (beaten) eggs, large

1/2 cup (sifted) white whole wheat flour

1/4 teaspoon baking powder

1/4 cup packed fresh cilantro

Method

1. Heat up oven to 350ºF. Add the tomato slices onto paper towel, arrange and season evenly with salt. Let tomato slices sit for some minutes and pat dry. In the meantime, add 2 tablespoons olive oil into a big skillet over med-heat.

2. Heat oil until shimmering. Note: don’t over heat, oil should not be smoky. Add shallots and zucchini into the hot oil and season 1/2 teaspoon sweet paprika, pepper and salt.

3. Increase heat a little and saute the zucchini mixture until finely colored and softened; toss often. Note: Zucchini will have some brown spots. Lightly oil the base of a 9" pie dish. Transfer the cooked veggies into the prepared dish.

4. Add the tomato slices over the zucchini mixture and arrange. Spread Parmesan and mozzarella cheese over mixture evenly. Add fresh cilantro, flour, baking powder, 1/2 teaspoon paprika, milk and eggs into a bowl and whisk until combined.

5. Empty the egg mixture into the dish. Transfer pie dish into the preheated oven and bake until egg mixture is hardened, for about 30 minutes. Take out quiche from the oven, let sit to cool before you serve. Serve and enjoy.

Nutritional Information/Serving

Calories 145 kcal, Protein 8.4g, Total Carbs 16.5g, Sodium 252.2mg, Total Fat 5.6g

Preparation Time: 30 minutes Cook Time: 45 minutes Serves: 16 slices

Ingredients

5 1/2 cups flour, all-purpose

2 1/4 teaspoons active dry yeast

1 1/3 cup milk

1/2 cup sugar

1 teaspoon fine salt

5 tablespoons butter, unsalted

2 (beaten) large eggs

1/4 teaspoon vanilla extract

2 tablespoons anise seed

Olive oil

3 (dyed red and dried fully) hard-boiled eggs

2-4 tablespoons sesame seeds, toasted

Method

1. Add 1 tablespoon sugar, 1 tablespoon flour, yeast and 1/3 cup hot water into a bowl, combine and pour into a stand mixer bowl and whisk lightly. Place towel over mixer until covered and let sit until bubbly for 10 minutes.

2. Add milk into a small saucepan and heat for about 4-6 minutes until milk edges are bubbly. Remove saucepan from heat, add salt, remaining sugar and butter into the milk and stir until wholly incorporated.

3. Let mixture sit until cooled, for 5 minutes. Add milk mixture into the flour mixture and stir until wholly incorporated using the mixer's paddle attachment. Add the 2 beaten eggs into the batter while the paddle runs.

4. Slowly vanilla extract and anise seed into the batter and beat until combined and soft dough is formed. Adjust paddle speed to med-high until dough is released from the bowl sides.

5. Lightly flour a flat work surface and add the dough. Knead dough for about 5 minutes until a smooth consistency is reached. Oil a bowl lightly and add the kneaded dough. Place lid over bowl until covered, put covered bowl in a closed warm are until dough rises, for about 1 hour 30 minutes.

6. Hit dough until flattened and moved to the floured flat surface. Slice dough in 3 even sections and roll into a 16" rope. Transfer dough ropes into a big parchment paper lined baking sheet. Press the ropes at an end and knit loosely.

7. Form dough weaves into a ring and press on the other side. Expand dough circle, about 3 1/2" wide hole in the middle and 10" diagonally. Place a clean towel over dough and return into the warm area for an hour until it rises.

8. Brush olive oil over dyed eggs and clean with a paper towel. Softly add the dyed eggs into 3 equidistant points on the dough, cover and place back in the warm area. Let dough sit until doubled, for 1 hour extra. Heat up oven to 350ºF.

9. Brush dough with egg wash until evenly covered and top evenly with toasted sesame seeds. Transfer into the preheated oven and bake knitted dough until a fine deep golden brown is reached, for about 45 minutes. Note: check for doneness by tapping to hear if a hallow sound comes back.

10. Let sit for 30 minutes until cool before you serve. Serve as desired.

Nutritional Information/Serving

Calories 252 kcal, Protein 7.3g, Total Carbs 40.6g, Sodium 175.8mg, Total Fat 6.6g

Preparation Time: 10 minutes Cook Time: 10 minutes Serves: 4 Servings

Ingredients

200g smoked pancetta

2 tablespoons olive oil

1 bunch (snipped) sage, small

6 (beat lightly) eggs

1 teaspoon red wine vinegar

100g (sliced) camembert cheese

1 (halved, seeded and sliced diagonally) cucumber

1 teaspoon Dijon mustard

200g (quartered) radishes

Method

1. Heat up grill to med-heat. Add 1 teaspoon olive oil into a small skillet. Add the pancetta into the heated pan and fry until golden and crisp. Drain on a plate lined with paper towels.

2. Add 2 teaspoons olive oil into a nonstick skillet over low heat. Add ground black pepper, sage, pancetta and eggs into a bowl and mix well. Pour egg mixture into the skillet.

3. Cook omelette until nearly set. Top with camembert slices and transfer to the preheated grill. Grill omelette until golden and completely set. Slice omelette into wedges.

4. In the meantime, add seasoning, mustard, red wine vinegar and the remaining oil into a big bowl and combined. Add the radishes and cucumber into the dressing mixture and toss until combined. Serve salad with omelette, and dig in.

Nutritional Information/Serving

Calories 395 kcal, Protein 25g, Carb 3g, Fat 31g

Preparation Time: 5 minutes Cook Time: 15 minutes Serves: 4 Servings

Ingredients

1 tbsp olive oil

1 lb. seedless red grapes

1 tsp balsamic vinegar

1/4 tsp salt

1/4 cup mascarpone cheese

2 cups wheatberries

1/4 cup chopped toasted pecans

Method

1. Heat up oven to 400ºF. Add the grapes into 12-by-15" baking sheet. Season grapes with salt and toss with olive oil. Transfer baking sheet into the preheated oven and bake for 15-17 minutes, until grapes are just blistered. Move roasted grapes into a bowl and toss with vinegar, until coated.

2. Split wheatberries between 4 serving bowls and top each bowl with 1 tbsp chopped pecans, 1 tbsp mascarpone cheese, and 1/2 cup roasted grapes. Serve and enjoy.

Nutritional Information/Serving

Calories 326 kcal, Carbs 54g, Protein 9g, Fat 10g, Sodium 275mg

Preparation Time: 10 minutes Cook Time: 30 minutes Serves: 18 Servings

Ingredients

1 cup raw unsalted pistachios

3 cups rolled oats, old-fashioned

½ cup dry roasted pine nuts

1 cup pecans, roughly chopped

1 ½ teaspoon cardamom, ground

½ cup raw pumpkin seeds

1 ½ teaspoon salt

1 teaspoon cinnamon, ground

½ cup maple syrup

1/3 cup tahini

2 tablespoons grapefruit juice

3 tablespoons olive oil

2 teaspoons vanilla extract

Method

1. Heat up oven to 325ºF. Add oats, pistachios, pine nuts, pecans, salt, cinnamon, cardamom, and pumpkin seeds into a big bowl and toss until combined. Add every other ingredient into a second bowl and whisk until combined.

2. Add the grapefruit juice mixture into the nut mixture and stir until combined. Pour mixture into a rimmed baking sheet and spread evenly. Place baking sheet into the preheated oven and bake granola for 30 minutes, tossing once every 10 minutes. Let granola sit for 20 minutes.

Nutritional Information/Serving

Calories 249 kcal, Carbs 20g, Protein 7g, Fat 17g, Sodium 163mg

Preparation Time: 10 minutes Cook Time: 0 minutes Serves: 2 Servings

Ingredients

1 1/4 cup almond milk, unsweetened

1 cup rolled oats, old-fashioned

1 tbsp chia seeds

1/2 cup plain Greek yogurt, low-fat

1/8 tsp salt

1 tbsp flaxseed meal

Method

1. Add every ingredient into a bowl and combine well. Place bowl in a refrigerator for 8 hours or overnight. Split chilled oats in 2 serving bowls. Dig in.

Nutritional Information/Serving

Calories 258 kcal, Carbs 34g, Protein 12g, Fat 8.7g, Sodium 252mg

Preparation Time: 5 minutes Cook Time: 0 minutes Serves: 1 Servings

Ingredients

½ tsp lime juice

½ avocado, small

1/3 tsp black pepper, freshly ground

1/3 tsp salt

½ tsp olive oil

1 (1 ounce) {toasted} bread slice, whole grain

Method

1. Add pepper, salt, lime juice and avocado into a small bowl; mix and mash with the back-end of a fork. Spread avocado mix on the toasted bread slice. Dribble olive oil over sandwich and top as desired. Serve and enjoy.

Nutritional Information/Serving

Calories 200 kcal, Carbs 18g, Protein 5.0g, Fat 13g, Sodium 370mg

Preparation Time: 10 minutes Cook Time: 15 minutes Serves: 4 Servings

Ingredients

1 (chopped) yellow onion, small

Olive oil

2 (diced) russet potatoes

2 (chopped) garlic cloves

1 cup (drained and rinsed) canned chickpeas

Salt and pepper

1 1/2 teaspoon allspice, ground

1 pound (remove hard ends, chop into 1/4" pieces) baby asparagus

1 teaspoon basil, dried

1 teaspoon Za’atar

1 teaspoon coriander

1 teaspoon smoked paprika

4 eggs

1 pinch sugar

1 teaspoon White Vinegar

Water

2 (chopped) Roma tomatoes

1 (chop finely) small red onion

1 cup fresh chopped cilantro, stems removed

1/2 cup feta, crumbled

Method

1. Add 1 1/2 tablespoons olive oil into a big cast iron skillet over med-high heat. Add potatoes, garlic and chopped onions into the heated skillet. Sprinkle pepper and salt over veggies to season. Stir cook veggies until potatoes are softened, for 5-7 minutes.

2. Add asparagus, chickpeas, the spices, pepper and extra salt into the skillet and stir cook for 5-7 more minutes. Adjust heat to low and keep warm, stirring often. In the meantime, add water into an average pot and bring to a steady simmering. Add 1 teaspoon of vinegar into the simmering water.

3. Stir water-vinegar mixture to combine. Crack eggs into a bowl, gently slide the cracked eggs into the simmering water and cook for 3 minutes until eggs are poached. Transfer poached eggs to a kitchen towel until lightly drained. Sprinkle pepper and salt over poached eggs.

4. Add cilantro, crumbled feta, tomatoes, red onion and potato hash into platters, topped with poached eggs. Serve and enjoy.

Nutritional Information/Serving

Calories 535 kcal, Protein 26.6g, Total Carbs 34.5g, Sodium 295.8mg, Total Fat 20.8g

Preparation Time: 10 minutes Cook Time: 20 minutes Serves: 2 Servings

Ingredients

1 minced garlic clove

1/2 tablespoon olive oil

1 pinch salt and pepper

1/4-pound frozen chopped kale

1 cup mozzarella cheese, shredded

2 (halved) French baguette

1 pinch red pepper flakes

1-ounce feta cheese

Method

1. Add olive oil into a skillet over med-low heat. Add garlic into the skillet and cook until just tenderized, for 1-2 minutes. Adjust heat to med-heat. Add the frozen kale into the skillet and cook until excess liquid evaporates, and kale is warmed through, for approximately 5 minutes.

2. Lightly sprinkle pepper and salt over kale mixture. Add 1/2 ounce of the feta cheese, and 1/4 cup of mozzarella cheese on each lower roll half. Split the cooked kale between each sandwich. Add the remaining 1/4 cup of the mozzarella and 1 pinch of red pepper flakes on each sandwich filling.

3. Add top half of each French baguette over each sandwich and press with something heavy and heat-proof, to adhere. Adjust heat to med-low. Cook until the bottom of each sandwich is crispy.

4. Flip each sandwich, return heavy weight over sandwiches and cook until the cheese is melted, and top of the sandwiches are crisped. Serve at once, and dig in.

Nutritional Information/Serving

Calories 917 kcal, Carbs 149g, Fat 23.6g, Protein 41.8g, Sodium 2026.5mg

Preparation Time: 25 minutes Cook Time: 10 minutes Serves: 4 Servings

Ingredients

1 (sliced) zucchini

1 (sliced) red onion

1/4 lb. (sliced) fresh mushrooms

1 (sliced) eggplant

1 tbsp olive oil

1 (sliced) red bell pepper

4 tortillas, whole grain

Salt and ground black pepper

1/4 cup green pesto

1/4 cup goat cheese

1 sliced avocado, large

Method

1. Add bell pepper, mushrooms, eggplants, zucchini and onion into a big well-lidded bowl. Dribble olive oil over veggies and sprinkle with pepper and salt. Seal the lid until well covered and shake until veggies are wholly coated. Heat up skillet over med-heat.

2. Add the coated veggies into the heated skillet and stir cook for 10 minutes until veggies are softened. Spread 1 tbsp pesto and 1 tbsp goat cheese on each tortilla. Split avocado slices between each covered tortilla. Split the cooked veggies between each tortilla, and then fold over veggies until a tight wrap is formed.

3. Serve and enjoy.

Nutritional Information/Serving

Calories 436 kcal, Protein 14.6g, Carbs 48.4g, Fat 26.3g, Sodium 433mg

Preparation Time: 10 minutes Cook Time: 15 minutes Serves: 4 Servings

Ingredients

1 tsp cinnamon, ground

1/4 cup raw almonds, chopped

2 cups milk

1 cup quinoa

1 tsp vanilla extract

1 tsp salt

2 (chop finely) pitted dates, dried

2 tbsps honey

5 (chop finely) apricots, dried

Method

1. Add almonds into a pan over med-heat. Toast for 3-5 minutes until almonds are just golden and let sit. Add quinoa and cinnamon into a saucepan over med-heat. Cook quinoa mixture until warmed through. Add salt and milk into the quinoa mixture, stir to combine and bring to boiling.

2. Adjust to low heat. Place lid over saucepan and simmer quinoa mixture for 15 minutes. Add 1/2 of the toasted almonds, apricots, dates, honey and vanilla into the quinoa mixture, and stir to combine. Serve, topped with the reserved toasted almonds.

Nutritional Information/Serving

Calories 327 kcal, Protein 11.5g, Carbs 53.9g, Fat 7.9g, Sodium 501mg

Preparation Time: 5 minutes Cook Time: 0 minutes Serves: 1 serving

Ingredients

2 tsps olive oil

1 (toasted) bread slice, whole-wheat

1/3 cup cottage cheese, low-fat

1/2 (peeled and sliced) avocado

1 small tomato

Garnish with

Kosher salt

Rosemary leaves

Method

1. Dribble olive oil over bread toast; arrange tomato slices, cheese and avocado over toast. Garnish with kosher salt and rosemary leaves and dribble with extra olive oil as desired.

Nutritional Information/Serving

Calories 302 kcal, Carbs 33g, Fat 14g, Protein 15g, Sodium 243mg

Preparation Time: 10 minutes Cook Time: 0 minutes Serves: 4 Servings

Ingredients

1 cup Greek yogurt

1 cup soy milk, unsweetened

2 tbsps flax seeds, ground

2 tbsps hulled hemp seeds

1 tsp cinnamon, ground

1 tbsp honey

2/3 cup chia seeds

1 tsp vanilla extract

Method

1. Add yogurt and soy milk into a big airtight bowl and whisk until combined. Add the vanilla extract, cinnamon, honey, flaxseeds and hemp seeds into the soy mixture. Stir until wholly combined. Add chia seeds into the mixture and stir until chia seeds are fully incorporated.

2. Seal bowl's lid and transfer into a refrigerator for 15 minutes. Stir the mixture again to combine and evenly distribute chia seeds. Return bowl into the refrigerator for 1 hour or more until solid. Serve and enjoy.

Nutritional Information/Serving

Calories 263 kcal, Protein 10.4g, Carbs 21.1g, Fat 15.9g, Sodium 69mg

Preparation Time: 10 minutes Cook Time: 10 minutes Serves: 4 Servings

Ingredients

2 tbsps white vinegar

3/4 cup milk

2 tbsps white sugar

1 cup flour, all-purpose

1/2 tsp baking soda

1 tsp baking powder

1 egg

1/2 tsp salt

2 tbsps melted butter

Method

1. Add vinegar and milk into an average bowl, mix until well combine and let sit until flavors meld, for 5 minutes. Add salt, baking soda, baking powder, sugar and flour into a big bowl and combine. Add butter and egg into the milk mixture and whisk until combined.

2. Empty the flour mixture into milk-egg mixture and whisk until wholly combined and no lump remains. Coat a big skillet with cooking spray and place over med-heat. Add 1/4-cup scoops of pancake batter into the heated skillet and cook until pancake top is bubbly. Using a spatula, flip pancakes and cook until browned.

3. Repeat process until pancakes are wholly browned. Let sit to cool. Serve and enjoy.

Nutritional Information/Serving

Calories 230 kcal, Protein 6.4g, Carbs 32.7g, Fat 8.2g, Sodium 650mg

Preparation Time: 10 minutes Cook Time: 15 minutes Serves: 4 Servings

Ingredients

1 tsp cinnamon, ground

1/4 cup unsalted pistachios, chopped

2 cups milk

1 cup quinoa

1 tsp vanilla extract

1 tsp salt

2 (chopped fine) pitted dates, dried

2 tbsps honey

5 (chopped fine) apricots, dried

Method

1. Add pistachios into a skillet over med-heat and cook for 3-5 minutes until golden and toasted. Add quinoa and cinnamon into saucepan over med-heat and cook until heated through. Add salt and milk into the quinoa mixture and stir cook until boiling. Adjust to low heat.

2. Place lid over saucepan and simmer for 15 minutes. Add 1/2 the toasted pistachios, apricots, dates, honey and vanilla into the quinoa mixture and stir to combine. Serve, topped with remaining half of the toasted and pistachios. Enjoy.

Nutritional Information/Serving

Calories 327 kcal, Protein 11.5g, Carbs 53.9g, Fat 7.9g, Sodium 501mg

Preparation Time: 10 minutes Cook Time: 60 minutes Serves: 32 Servings

Ingredients

1 tsp cinnamon, ground

3 cups + 1/4 cup white sugar

3/4 cup butter

6 (mashed) bananas, very ripe

3 eggs

2 tsps vanilla extract

1 (16 oz.) container sour cream

1/2 tsp salt

2 tsps cinnamon, ground

4 1/2 cups flour, all-purpose

3 tsps baking soda

1 cup pecans, chopped

Method

1. Heat up oven to 300ºF. Add 1 tsp cinnamon and 1/4 cup white sugar into a small bowl and stir to combine. Prepare 4 greased (7-by-3") loaf pans. Lightly sprinkle the cinnamon mixture over the greased loaf pans. Add 3 cups white sugar and butter into a big bowl, and cream until desired texture is reached.

2. Add cinnamon, vanilla, sour cream, mashed bananas and eggs into the creamed butter mixture and mix until combined. Add the flour, baking soda and salt into the big bowl and mix until wholly combined. Add the chopped pecans into the batter and stir to combine. Split batter into the prepared loaf pans.

3. Transfer loaf pans into the preheated oven and bake until an inserted toothpick comes out clean, for 60 seconds.

Nutritional Information/Serving

Calories 263 kcal, Protein 3.7g, Carbs 40.1g, Fat 10.4g, Sodium 200mg

Preparation Time: 10 minutes Cook Time: 15 minutes Serves: 6 servings

Ingredients

Water

3 (halve lengthways and remove core) bell peppers

6 ounces (sliced and chopped) mushrooms

Olive oil

10-12 ounces (peeled and diced small) gold potatoes

1 cup yellow onion, chopped

3/4 teaspoon hot paprika

Salt and pepper, to taste

3/4 teaspoon cumin, organic

3/4 teaspoon coriander, organic

3 chopped garlic cloves

1/2 teaspoon turmeric, organic

1/2 cup packed fresh chopped cilantro

1/2 cup cherry tomatoes, chopped

6 eggs

Method

1. Heat up oven to 350ºF. Place pepper boats on a baking dish with the cut side up. Add 1 cup water into the bottom of the baking dish. Place aluminum foil over baking dish until covered. Transfer baking dish into the preheated oven and bake for 10-15 minutes.

2. In the meantime, add mushrooms into a 12" cast iron skillet over high heat. Stir cook often until finely browned. Sprinkle salt over mushrooms and remove mushrooms into a plate and let sit until needed.

3. Adjust heat to med-high. Add 2 tablespoons olive oil into the skillet until it shimmers. Add potatoes and onions into the hot oil and sprinkle with the spices, pepper and salt. Stir cook potato mixture for 5 minutes.

4. Add garlic into the potato mixture and stir cook for 5-7 more minutes until potatoes are softened. Add cilantro, tomatoes and cooked mushrooms into the potato mixture and stir until combined before removing from heat.

5. Take out pepper boats from the baking dish and reserve the cooking water. Add potato filling into the pepper boats until filled - 3/4 of the way. Crack an egg over potato filling into each pepper boat.

6. Tent aluminum foil over baking dish, transfer into the preheated oven and bake until eggs are just-set for 18-20 minutes. Serve and enjoy.

Nutritional Information/Serving

Calories 179 kcal, Protein 9.5g, Total Carbs 15.6g, Sodium 94.3mg, Total Fat 9.1g

Preparation Time: 15 minutes Cook Time: 30 minutes Serves: 6 servings

Ingredients

Salt

10 eggs, medium

1 teaspoon basil, dried

1 teaspoon sweet Spanish paprika

1 1/2 pounds (peeled, halved and sliced crossways) russet potatoes

1 cup olive oil

4 (trim and chop both green and white parts) scallions

1 (peeled, halved and sliced crossways) yellow onion, large

Salad

8 ounces baby arugula

8 ounces baby spinach

1 teaspoon lemon pepper seasoning

Salt and pepper, to taste

Olive oil

1–2 teaspoon lime juice

Method

1. Add basil, paprika, salt and eggs into a big bowl, whisk until combined and let sit until needed. Prepare a 10" nonstick oven-proof skillet. Add olive oil into the skillet over med-high heat. Heat oil until it shimmers and add the scallions, onions and potatoes into the heated skillet.

2. Adjust heat to med-low and stir cook until potatoes are softened, for 25 minutes. Heat up oven to 400ºF. Drain and reserve oil until needed and sprinkle salt over softened potatoes. Whisk eggs again and add the potato mixture.

3. Add 3 tablespoon of the used olive oil into a skillet over med-heat. Heat olive oil, add the potato/egg mixture into the skillet with oil and press lightly until the top becomes even. Adjust heat to med-low.

4. Cook potato/egg mixture for 2 minutes and move mixture with the skillet into the preheated oven. Bake mixture for 5 minutes until well cooked and flip onto a platter, garnished with chopped scallions. Let sit to cool for 10 minutes before you serve.

5. In the meantime, add every salad ingredient into a bowl and toss until combined. Serve tortillas with salad and enjoy.

Nutritional Information/Serving

Calories 381, Protein 13.3g, Total Carbs 24g, Sodium 513.3mg, Total Fat 26.7g

Preparation Time: 5 minutes Cook Time: 2 minutes Serves: 2 servings

Ingredients

2 tablespoons milk, no-fat

4 eggs, large

1/4 teaspoon allspice, ground

1/2 teaspoon Spanish paprika

1/2 teaspoon pepper

1/2 teaspoon salt

1 1/2 teaspoon virgin olive oil

Top with

2 tablespoons (pitted and sliced) Kalamata olives

1/2 cup (halved) cherry tomatoes

2 tablespoons fresh chopped cilantro

1/4-1/3 cup (drained and quartered) artichoke hearts, marinated

2 tablespoons fresh chopped mint

Method

1. Add pepper, salt, spices, milk and eggs into a bowl and whisk forcefully and swiftly until combined. Add olive oil into a 10" nonstick skillet and heat until the oil shimmers. Toss skillet lightly until the base is evenly coated with oil.

2. Add egg mixture into the oiled skillet and stir with a wooden spoon for 5 seconds. Moved the cooked part of the egg to the middle of the pan and tilt skillet to allow uncooked egg to move to the edges. Cook until egg bottom is just golden for a minute and the egg is just set.

3. Take pan off heat, and add the toppings to the middle of the omelet. Fold omelet and top again with any remaining ingredient. Sprinkle any remaining herb over folded omelet and slice in two. Serve at once, as desired and enjoy.

Nutritional Information/Serving

Calories 167 kcal, Protein 13.8g, Total Carbs 3.7g, Sodium 771.2mg, Total Fat 10.7g

Preparation Time: 20 minutes Cook Time: 20 minutes Serves: 6 servings

Ingredients

2 cups parsley leaves, flat-leaf

5 tablespoons olive oil

1 cup fresh dill, coarsely chopped

2 cups cilantro, tender stems and leaves

1 1/2 teaspoons baking powder

6 (trim and chop roughly) scallions

3/4 teaspoon green cardamom, ground

1 teaspoon kosher salt

1/2 teaspoon cumin, ground

3/4 teaspoon cinnamon, ground

6 eggs, large

1/4 teaspoon black pepper, ground

Method

1. Heat up an oven with a rack in the top-center position to 375ºF. Fit the base of a 9" round cake pan with parchment paper and generously oil the cake pan inside until wholly coated with 2 tablespoons olive oil. Tip: coat the parchment paper at the base on the two sides.

2. Add 3 tablespoons olive, scallions, dill, cilantro and parsley into a food processor and process until desired consistency is reached and let sit until needed. Add pepper, cumin, cinnamon, cardamom, salt and baking powder into a big bowl and whisk to combine.

3. Add 2 eggs into the baking powder mixture and whisk until combined. Whisk in the remaining 4 eggs until just combined. Fold in the processed parsley mixture into the eggs until incorporated.

4. Empty egg mixture into the prepared pan and transfer into the preheated oven. Bake egg mixture for about 20-25 minutes until the middle of the egg is solid. Let sit for 10 minutes to cool before loosening with a knife round the edges of pan.

5. Slice omelet into wedges and serve warm.

Nutritional Information/Serving

Calories 183 kcal, Protein 7.1g, Total Carbs 2.7g, Total Fat 16.7g