TABLE OF CONTANTS
- INTRODUCTION
- BREAKFAST RECIPES
- 1. Buckwheat Buttermilk Pancakes
- 2. French Toast with Almonds and Peach Compote
- 3. Mixed Berries Oatmeal with Sweet Vanilla Cream
- 4. Choco-Strawberry Crepe
- 5. No Crust Asparagus-Ham Quiche
- 6. Apple Cheese Scones
- 7. Bacon and Egg Wrap
- 8. Orange-Blueberry Muffin
- 9. Baked Ginger Oatmeal with Pear Topping
- 10. Greek Style Veggie Omelet
- APPETIZERS AND SNACKS
- 11. Black Bean Dip
- 12. Salsa Verde
- 13. Greek Eggplant Dip
- 14. Baba Ghanoush
- 15. Chickpea, Parsley, and Dill Dip
- 16. Instant Pot® Salsa
- 17. Sfougato
- 18. Skordalia
- 19. Pinto Bean Dip with Avocado Pico
- 20. Power Pods & Hearty Hazelnuts with Mustard-y Mix
- MAIN DISH
- 21. Freekeh
- 22. Fried Rice Balls with Tomato Sauce
- 23. Spanish-Style Rice
- 24. Zucchini with Rice and Tzatziki
- 25. Cannellini Beans with Rosemary and Garlic Aioli
- 26. Jeweled Rice
- 27. Asparagus Risotto
- 28. Vegetable Paella
- VEGETABLES AND SIDE DISHES
- 29. Roasted Portobello Mushrooms with Kale and Red Onion
- 30. Balsamic Marinated Tofu with Basil and Oregano
- 31. Ricotta, Basil, and Pistachio–Stuffed Zucchini
- 32. Farro with Roasted Tomatoes and Mushrooms
- 33. Baked Orzo
- 34. Barley Risotto with Tomatoes
- 35. Chickpeas and Kale with Spicy Pomodoro Sauce
- 36. Roasted Feta with Kale and Lemon Yogurt
- 37. Roasted Eggplant and Chickpeas with Tomato Sauce
- 38. Baked Falafel Sliders
- SOUP AND STEW RECIPES
- 39. Zesty Taco Soup
- 40. Southwestern Posole
- 41. Spring Vegetable Soup
- 42. Seafood Corn Chowder
- MEAT RECIPES
- 43. Pork Chops and Tomato Sauce
- 44. Chicken with Caper Sauce
- 45. Slow Cooker Mediterranean Beef Roast
- 46. Slow Cooker Mediterranean Beef with Artichokes
- DESSERT RECIPES
- 47. Chocolate Chip Banana Dessert
- 48. Apple Pie Filling
- 49. Ice Cream Sandwich Dessert
- 50. Cranberry and Pistachio Biscotti
- CONCLUSION
INTRODUCTION
The Mediterranean diet is a diet that focus on the traditional eating habits of people living in the Mediterranean region, which includes southern Italy, Spain, Greece, and France. The Mediterranean diet is known to be heart healthy, but studies have shown that it can also reduce the risk of certain cancers, like breast and colon cancer. The Mediterranean Diet is based on a simple premise: using food to help maintain a healthy body and mind. It’s not a “diet” in the sense that it’s a temporary change to your eating habits, but rather a lifestyle. The Mediterranean diet is packed with health benefits. For example, studies have shown that people who eat a Mediterranean diet are at a lower risk of heart disease and stroke. Eating this way has also been shown to help lower blood pressure and cholesterol.
The Mediterranean diet offers a number of health benefits that are not seen among people who consume that much red meat. The diet is associated with a lower risk of death from cancer, heart attacks as well as strokes, and even a lower number of deaths from Alzheimer’s. There’s also a list of other benefits such as a lower risk of high blood pressure, depression, and other chronic diseases and a better quality of life. If you ever wanted a taste of the good life, here are some of the top benefits of the Mediterranean diet.
Unlike most people associated with the term “diet” with losing weight, this diet as stated earlier will help you live longer. Heart disease is one of the leading causes of death in the U.S. This diet simply helps you reduce some of the factors that lead to a heart attack. In the study done on British men, those who opted for the Mediterranean diet had a 41% lower risk of dying from a heart attack when compared to those who followed the more traditional high-fat diet such as the Atkins diet.
BREAKFAST RECIPES
1. Buckwheat Buttermilk Pancakes
Preparation Time: 2 minutes
Cooking Time: 18 minutes
Servings: 9
Ingredients:
- 1/2 cup of buckwheat flour
- 1/2 cup of all-purpose flour
- 2 teaspoons of baking powder
- 1 teaspoon of brown sugar
- 2 tablespoons of olive oil
- 2 large eggs
- 1 cup of reduced-fat buttermilk
Directions:
- Incorporate the first four ingredients in a bowl. Add the oil, buttermilk, and eggs and mix until thoroughly blended.
- Put griddle over medium heat and spray with non-stick cooking spray. Pour ¼ cup of the batter over the skillet and cook for 1-2 minutes each side or until they turn golden brown. Serve immediately.
Nutrition 108 Calories 3g Fat 4g Protein
2. French Toast with Almonds and Peach Compote
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Servings: 4
Ingredients:
Compote:
- 3 tablespoons of sugar substitute, sucralose-based
- 1/3 cup + 2 tablespoons of water, divided
- 1 1/2 cups of fresh peeled or frozen, thawed and drained sliced peaches
- 2 tablespoons peach fruit spread, no-sugar-added
- 1/4 teaspoon of ground cinnamon
Almond French toast
- 1/4 cup of (skim) fat-free milk
- 3 tablespoons of sugar substitute, sucralose-based
- 2 whole eggs
- 2 egg whites
- 1/2 teaspoon of almond extract
- 1/8 teaspoon salt
- 4 slices of multigrain bread
- 1/3 cup of sliced almonds
Directions:
- To make the compote, dissolve 3 tablespoons sucralose in 1/3 cup of water in a medium saucepan over high-medium heat. Stir in the peaches and bring to a boil. Reduce the heat to medium and continue to cook uncovered for another 5 minutes or until the peaches softened.
- Combine remaining water and fruit spread then stir into the peaches in the saucepan. Cook for another minute or until syrup thickens. Pull out from heat and add in the cinnamon. Cover to keep warm.
- Brush the non-stick skillet with cooking spray and place over medium-high heat. Cook bread slices on griddle for 2 to 3 minutes both sides or until it turns light brown. Serve topped with the peach compote.