TABLE OF CONTENTS

• BREAKFAST RECIPES
• 1. Sun-dried Tomatoes Oats
• 2. Egg on Avocado
• 3. Egg- Potato Hash
• 4. Tomato Basil Soup
• 5. Butternut Squash Dip
• 6. Ham-Spinach Muffins
• 7. Farro-Avocado Salad
• 8. Berry Dates Squares
• 9. Cheesy Lentils Frittata
• 10. Tuna Spinach Sandwich
• APPETIZERS AND SNACKS
• 11. Pickled Apple
• 12. Baked Clams Oreganata
• 13. Tuna Tartare
• 14. Cod Cakes
• 15. Grilled Vegetable Kebabs
• 16. Vegetable Fritters
• 17. Avocado and Turkey Mix Panini
• 18. Cucumber, Chicken and Mango Wrap
• MAIN DISH
• 19. Chicken with Onions, Potatoes, Figs, and Carrots
• 20. Chicken Gyros with Tzatziki
• 21. Eggplant Casserole
• 22. Dijon and Herb Pork Tenderloin
• 23. Steak with Red Wine–Mushroom Sauce
• 24. Greek Meatballs
• 25. Lamb with String Beans
• VEGETABLES AND SIDE DISHES
• 26. Mediterranean Duck Breast Salad
• 27. Mediterranean Chicken Bites
• 28. Mediterranean Chicken and Tomato Dish
• 29. Creamy Chicken Salad
• 30. Chicken and Cabbage Mix
• 31. Chicken and Quinoa Salad
• 32. Simple Pork Stir Fry
• 33. Beef Tartar
• 34. Melon Salad
• 35. Celery Citrus Salad
• 36. Broccoli Crunch Salad
• SOUP AND STEW RECIPES
• 37. Thick Herb Soup
• 38. Lentil, Barley and Mushroom Soup
• MEAT RECIPES
• 39. Braised Duck with Fennel Root
• 40. Turkey Burgers
• 41. Herb-Roasted Turkey Breast
• 42. Chicken Sausage and Peppers
• 43. Chicken Piccata
• DESSERT RECIPES
• 44. Banana Shake Bowls
• 45. Cold Lemon Squares
• 46. Blackberry and Apples Cobbler
• 47. Black Tea Cake
• 48. Green Tea and Vanilla Cream
• 49. Figs Pie
• 50. Cherry Cream
• CONCLUSION

BREAKFAST RECIPES

1. Sun-dried Tomatoes Oats

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Servings: 4

Ingredients

• 3 c. water
• 1 c. almond milk
• 1 tbsp. olive oil
• 1 c. steel-cut oats
• ¼ c. chopped tomatoes, sun-dried
• A pinch of red pepper flakes

Directions:

1. Using a pan, add water and milk to mix. Set on medium heat and allow to boil. Set up another pan on medium-high heat. Warm oil and add oats to cook for 2 minutes.

2. Transfer to the first pan plus tomatoes then stir. Let simmer for approximately 20 minutes. Set in serving bowls and top with red pepper flakes. Enjoy.

Nutrition 170 Calories 17.8g Fat 1.5g Carbohydrates 10g Protein

2. Egg on Avocado

Preparation Time: 5 minutes

Cooking Time: 15 minutes

Servings: 6

Ingredients

• 1 tsp. garlic powder
• ½ tsp. sea salt
• ¼ c. shredded Parmesan cheese
• ¼ tsp. black pepper
• 3 pitted avocados, halved
• 6 eggs

Directions:

1. Ready the muffin tins and prepare the oven at 350 F/176 C. Split the avocado. To ensure that the egg would fit inside the cavity of the avocado, lightly scrape off 1/3 of the meat.

2. Place avocado on a muffin tin to ensure that it faces with the top-up. Evenly season each avocado with pepper, salt, and garlic powder. Add one egg on each avocado cavity and garnish tops with cheese. Set in your oven to bake until the egg white is set, about 15 minutes. Serve and enjoy.

Nutrition 252 Calories 20g Fat 2g Carbohydrates 5g Protein

3. Egg- Potato Hash

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Servings: 2

Ingredients

• 1 zucchini, diced
• ½ c. chicken broth
• ½ lb. or 220 g cooked chicken
• 1 tbsp. olive oil
• 4 oz. or 113g shrimp
• Salt and black pepper
• 1 diced sweet potato
• 2 eggs
• ¼ tsp. cayenne pepper
• 2 tsps. garlic powder
• 1 c. fresh spinach

Directions:

1. In a skillet, add the olive oil. Fry the shrimp, cooked chicken and sweet potato for 2 minutes. Add the cayenne pepper, garlic powder and toss for 4 minutes. Add the zucchini and toss for another 3 minutes.

2. Whisk the eggs in a bowl and add to the skillet. Season using salt and pepper. Cover with the lid. Cook for 1 more minute and mix in the chicken broth.

3. Cover and cook for another 8 minutes on high heat. Add the spinach, toss for 2 more minutes and serve.

Nutrition 198 Calories 0.7g Fat 7g Carbohydrates 10g Protein

4. Tomato Basil Soup

Preparation Time: 10 minutes

Cooking Time:25 minutes

Servings: 2

Ingredients

• 2 tbsps. vegetable broth
• 1 minced garlic clove
• ½ c. white onion
• 1 chopped celery stalk
• 1 chopped carrot
• 3 c. tomatoes, chopped
• Salt and pepper
• 2 bay leaves
• 1 ½ c. unsweetened almond milk
• 1/3 c. basil leaves

Directions:

1. Cook the vegetable broth in a large saucepan over medium heat. Add in garlic and onions and cook for 4 minutes. Add in carrots and celery. Cook for 1 more minute.

2. Put in the tomatoes and bring to a boil. Simmer for 15 minutes. Add the almond milk, basil and bay leaves. Season it and serve.

Nutrition 213 Calories 3.9g Fat 9g Carbohydrates 11g Protein

5. Butternut Squash Dip