Table of Contents
Introduction x
1 Why the Mediterranean Diet? 1
2 Breakfast 17
Pomegranate Cherry Smoothie Bowl 18
Greek Yogurt Breakfast Parfaits with Roasted Grapes 19
Mashed Chickpea, Feta, and Avocado Toast 20
Quickie Honey Nut Granola 21
Breakfast Polenta 22
Baked Ricotta with Pears Mediterranean Fruit 23
Bulgur Breakfast Bowl 24
Scrambled Eggs with Goat Cheese and Roasted Peppers 25
Marinara Eggs with Parsley 26
Italian Breakfast, Bruschetta 27
3 Small Plates and Snacks 29
Mediterranean Fruit, Veggie, and Cheese Board 30
Lemony Garlic Hummus 31
Romesco Dip 32
Eggplant Relish Spread 33
Honey-Rosemary Almonds 34
Fig-Pecan Energy Bites 35
Crunchy Orange-Thyme Chickpeas 36
Sesame-Thyme Mano'ushe Flatbread 37
4 Salads and Soups 39
Pistachio-Parmesan Kale-Arugula Salad 40
Easy Italian Orange and Celery Salad 41
Melon Caprese Salad 42
Chopped Greek Antipasto Salad 43
Mediterranean Potato Salad 45
Roasted Broccoli Panzanella Salad 46
Pastina Chicken Soup with Kale 47
Mushroom-Barley Soup 48
Easy Pasta Fagioli Soup 49
Roasted Carrot Soup with Parmesan Croutons 50
Paella Soup 52
5 Beans, Rice, and Grains 55
Italian Baked Beans 56
Cannellini Bean Lettuce Wraps 57
Israeli Eggplant, Chickpea, and Mint Sauté 58
Mediterranean Lentils and Rice 60
Brown Rice Pilaf with Golden Raisins 61
Lebanese Rice and Broken Noodles with Cabbage 62
Lemon Farro Bowl with Avocado 63
Barley Risotto with Parmesan 64
Garlic-Asparagas Israeli Couscous 65
6 Sandwiches and Wraps 67
Prosciutto-Lettuce-Tomato-Avocado Sandwiches 68
Italian Tuna Sandwiches 69
Margherita Open-Face Sandwiches 70
Roasted Veggie Panini 72
Chickpea Patties in Pitas 74
Greek Salad Wraps 76
Dill Salmon Salad Wraps 77
Chicken Parmesan Wraps 78
7 Pizza and Pasta 81
Roasted Tomato Pita Pizzas 82
Green and White Pizza 83
White Clam Pizza Pie 85
Mediterranean Veggie Pizza with Pourable Thin Crust 87
Triple-Green Pasta 89
No-Drain Pasta alla Norma 90
Zucchini with Bow Ties 91
Roasted Asparagus Caprese Pasta 92
8 Fish and Seafood 95
Speedy Tilapia with Red Onion and Avocado 96
Grilled Fish on Lemons 97
Weeknight Sheet Pan Fish Dinner 99
Crispy Polenta Fish Sticks 100
Salmon Skillet Supper 101
Tuscan Tuna and Zucchini Burgers 102
Sicilian Kale and Tuna Bowl 103
Mediterranean Cod Stew 104
Steamed Mussels in White Wine Sauce 105
Orange and Garlic Shrimp 107
Roasted Shrimp-Gnocchi Bake 108
Spicy Shrimp Puttanesca 109
9 Vegetable Main Dishes 111
Greek Stuffed Collard Greens 112
Walnut Pesto Zoodles 113
Cauliflower Steaks with Eggplant Relish 115
Mediterranean Lentil Sloppy Joes 117
Gorgouzola Sweet Potato Burgers 118
Zucchini-Eggplant Gratin 120
Grilled Stuffed Portabello Mushrooms 122
Stuffed Tomatoes with Tabbouleh 124
Polenta with Mushroom Bolognese 126
North African Peanut Stew over Cauliflower Rice 128
10 Chicken 131
Grilled Oregano Chicken Kebabs with Zucchini and Olives 132
Honey Almond-Crusted Chicken Tenders 133
One-Pan Parsley Chicken and Potatoes 134
Romesco Poached Chicken 136
Roasted Red Pepper Chicken with Lemony Garlic Hummus 137
Tahini Chicken Rice Bowls 138
Sheet Pan Lemon Chicken and Roasted Artichokes 139
Peach-Glazed Chicken Drummies 141
Baked Chicken Caprese 143
Grape Chicken Panzanella 145
11 Meat 147
Moroccan Meatballs 148
Beef Spanakopita Pita Pockets 149
Grilled Steak, Mushroom, and Onion Kebabs 150
Beef Gyros with Tahini Sauce 152
Beef Sliders with Pepper Slaw 154
Mini Greek Meatloaves 156
Yogurt-and-Herb-Marinated Pork Tenderloin 158
Turkish Lamb Stew 160
12 Desserts 163
Chilled Dark Chocolate Fruit Kebabs 164
Vanilla Greek Yogurt Affogato 165
Grilled Stone Fruit with Whipped Ricotta 166
Pomegranate-Quinoa Dark Chocolate Bark 167
Lemon Fool 169
Roasted Orange Rice Pudding 171
Honey-Cherry Walnut Brownies 173
Conversion Tables 175
References 176
Recipe Index 178
Index 180