# Mediterranean Diet Recipes & Cookbook ![rw-book-cover](https://m.media-amazon.com/images/I/81NBMBNTZhL._SY160.jpg) ## Metadata - Author:: [[M. Smith and R. King]] - Full Title:: Mediterranean Diet Recipes & Cookbook - Category: #books ## Highlights > Mediterranean Diet Summary The Mediterranean diet is a healthy eating diet that merges together different Mediterranean styles of cooking and healthy lifestyle benefits. All of this is brought together in a simple eating plan that many have adopted today for normal everyday eating.  Scientists have known about the healthy eating ideas of the Mediterranean since the mid 20th century. It wasn’t until the early 1990’s that it began to have an effect in the United States. Dr. Ansel Keys brought the knowledge of the Mediterranean diet to the US After recognizing its effects while stationed in Italy. Old ways and the Harvard School of Pubic Health introduced this style of eating during a conference in 1993. They introduced the Mediterranean Diet Pyramid to Americans. The pyramid made it easy to understand how the diet works and opened up a new phase for a healthier way of eating. Recognized as the “gold standard”, this diet is a pattern for a lifetime of healthy eating. There are two approaches to nutrition in Western Europe. The first approach is the northern European way of eating, which is followed by most of the United States as well as Austria, Germany, Switzerland and Belgium. These diets include large quantities of red meat, butter and animal fats. It also includes low amounts of fresh fruits and vegetables.  This is not considered a very healthy way of eating and contributes to heart disease, high cholesterol and numerous other life threatening diseases. The southern European approach is the Mediterranean diet. Places such as southern France, Italy, Spain and Greece, countries that boarder on the Mediterranean coast include large quantities of fresh fruits and vegetables, Their fat intake is low and consists of good fats such as monounsaturated and polyunsaturated fats. This factor has lead to the belief that this diet has significantly lowered the risks of obesity, diabetes, cancer, cardiovascular disease and other health related problems in these southern European countries. Many studies show that adopting the Mediterranean diet into eating habits leads to a longer life expectancy than those who follow the northern European way of eating. There are many factors of the Mediterranean diet that can lead us to better health. The use of olive oil instead of oils that are rich in saturated fats can lower blood sugar levels, cholesterol levels and blood pressure levels. Eating lower quantities of processed foods and eating higher levels of fresh foods and fish are all factors of the Mediterranean diet. There are many studies comparing different diets to ones health. Studies show that people who have adopted the Mediterranean way of eating have a lower risk of developing high blood pressure and high cholesterol as well as the other heart related problems. It has also been shown that following this diet reduces the risk of life threatening diseases such as cancer, diabetes, Alzheimer’s and Parkinson’s disease. There are a number of healthy components… ([Location 66](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=66)) > Eating fish and poultry at least two times a week is another factor of the Mediterranean diet. Fatty fish filled with Omega-3 are healthy choices. Grilling or baking fish makes it an even healthier choice. Fried fish should only be eaten if cooked in low amounts of canola or olive oil. Red meat isn’t completely removed but should be limited to only a couple of times a month. Substitute chicken, turkey or fish for steaks and burgers. If red meats are included be sure they are lean cuts of meat and in small amounts. It’s best to avoid high fat meats such as bacon and sausage all together. Fresh fruits and vegetables are high on the diet. Some countries such as Greece include up to nine servings a day. It is suggested that between seven and nine servings should be included in the daily diet. Studies have shown that choosing fruits and vegetables over other fatty or processed foods can lower bad cholesterol and decrease the risk of fatty deposit buildups in the arteries and veins. Whole grains are included in the Mediterranean diet. Whole grains found in pasta, rice and bread contain very tiny amounts of trans fat. Trans fats can lead high blood pressure and heart attacks. When eating bread don’t use butter. Try dipping your bread in olive oil, even flavored olive oil or just eat it plain. Nuts which include pistachio and cashews, although high in fat are still considered healthy in small amounts. Eighty percent of the calories in nuts come from fat but it’s not saturated fat. A handful of nuts a day as a quick snack can be a benefit to ones health. Try to avoid nuts that are heavily salted, honey roasted or candy coated. It’s also best to shy away from using an over abundance of salt on foods. Herbs and spices can be substituted when seasoning foods. Fresh herbs and spices are a much healthier choice and give foods a wonderful taste and aroma. Incorporating low fat cheese, skim milk and fat free yogurt into a healthy eating plan is also a factor of the Mediterranean diet. These are great alternatives for ice cream, whole or two percent milk and most types of cheese, which are high in unhealthy fat content. A small amount of red wine is also included in the Mediterranean diet. In moderation red wine has been contributed in lowering the risk of heart disease. Women should limit their intake to about 5 ounces a day. Men under 65 should only consume about 10 ounces a day and men over 65 should stay at the 5 ounce or below mark. The use of alcohol and its effect on our health has always been a pondered issue. Many have their doubts about incorporating it into their daily diets. If there’s a family history of liver disease, migraine headaches or alcohol abuse or if you don’t normally drink alcohol substitute grape juice. If you’re not an alcohol drinker be sure to consult with your doctor before adding it to your diet regime. To put it all in perspective, adopting the Mediterranean diet has been proven to prevent major chronic diseases which leads to a… ([Location 97](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=97)) > Banana Berry Beverage Ingredients: 1/2 C frozen cranberries 1 ripe banana, sliced 1 C vanilla rice milk 1 splash cranberry juice 1 tbsp vanilla protein powder Directions: Place the cranberries and banana into the blender. Add the milk and cranberry juice. Top with the… ([Location 126](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=126)) > Dairy Free Strawberry Smoothie Ingredients: 1 C of cold vanilla hemp milk 1 C chilled strawberries, sliced 1 tsp honey Directions: Pour the hemp milk into the blender. Add the… ([Location 133](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=133)) > Yogurt and Honey Breakfast Fruit Ingredients: 1 apricot, halved and pitted 1 small pear, peeled and sliced 4 tbsp plain non fat yogurt 1 tbsp honey 1 tbsp walnuts, chopped Directions: Place the apricots and pear slices onto a plate. In a bowl whisk together the yogurt and… ([Location 138](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=138)) > Feta Garlic Sausage Patties Ingredients: 1 1/2 lbs ground lamb 1 garlic clove, pressed 1 1/2 tsp kosher salt 1/3 C feta cheese, finely crumbled 1 tbsp fresh mint, chopped fine 1 tbsp extra virgin olive oil Directions: Crumble the lamb into a mixing bowl. Add the garlic and salt and mix until well blended. Using your hands form the lamb mixture into balls. Use your finger and make an indention in each of the balls. Fill the indention with a little cheese and mint. Reform the meat into a ball around the filling. Flatten each ball into a patty. Place the oil into a skillet and place the skillet over medium… ([Location 145](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=145)) > Herbed Vegetable Omelet Ingredients: 1 tomato, diced 1 green bell pepper, diced 1/4 C black olives, pitted and diced 1 garlic clove, minced 2 green onions, chopped 1 tsp olive oil 1 tsp lemon juice 4 eggs 2 tbsp skim milk 1 tsp dried chives 1 tsp dried basil 1 tsp dried oregano 2 oz feta cheese, crumbled Directions: Place the tomatoes, bell pepper, olives, garlic and green onions in a bowl. In a separate bowl whisk together the oil and lemon juice. Pour the mixture over the vegetables and toss to coat. Let stand for a few minutes for the vegetables to absorb the flavor. Place the eggs and milk in a separate bowl. Add the chives, basil and oregano and whisk until well blended. Heat a non stick skillet over medium heat. Pour half of… ([Location 156](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=156)) > Shrimp and Zucchini Omelet Ingredients: 3 tbsp extra virgin olive oil, divided 1/4 C onion, chopped 1 zucchini, peeled and chopped 1 tomato, chopped 1 C small shrimp, cooked 10 eggs, whisked 1/2 tsp salt 1/4 tsp pepper Directions: Pour 1 tbsp of the oil into a large skillet and place over medium heat/ Sir the onions into the oil and cook 3 minutes or until just tender. Stir the zucchini into the onions and continue to cook 10 minutes, stirring occasionally or until the zucchini is fork tender. Transfer the vegetables to a sieve and drain well then place in mixing bowl. Add the tomatoes and shrimp and toss to combine. Pour the eggs into the bowl and sprinkle with the salt and pepper. Pour the remaining oil into the skillet and place over high heat. Pour… ([Location 171](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=171)) > Arugula Tomato and Red Onion Salad Ingredients: 3 tbsp olive oil, divided 2 C stale whole wheat bread, cubed 1 C cherry tomatoes cut in half 8 C arugula, torn 1/4 C red onion, cut into rings 1 tbsp garlic, minced 1/4 tsp salt 1/8 tsp pepper 2 tbsp red wine vinegar 1/2 Parmesan cheese, grated Directions: Pour half of the oil into a skillet and place over medium high heat. Add the bread cubes and stirring occasionally brown for 5 minutes or until just crispy. Add the tomatoes, arugula and onion and stirring constantly cook 1 minute or just until the arugula begins to wilt. Push all the ingredients to the back side of the skillet. Pour the remaining oil into the skillet. Add the garlic and stirring constantly cook for 30 seconds or until fragrant. Stir the garlic and the remaining salad mixture… ([Location 184](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=184)) > Vegetable and Black Olive Salad Ingredients: 1/3 C red wine vinegar 2 tbsp extra virgin olive oil 1 tsp dried dill 1 tsp garlic powder 1/4 tsp salt 1/4 tsp pepper 6 cups lettuce, chopped 2 tomatoes, quartered 1 cucumber, peeled and sliced 1 red onion, sliced thin 1/2 C ripe black olives, sliced 1/2 C feta cheese, crumbled Directions: Pour the vinegar and olive oil into a bowl. Add the dill, garlic powder, salt and pepper and whisk until well blended. Place the lettuce into a salad bowl. Add the tomatoes, cucumbers and onion tossing to combine with the lettuce. Spread the… ([Location 209](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=209)) > Grilled Shrimp and Lime Salad Ingredients: 3/4 C extra virgin olive oil 1 tbsp lime juice 1/4 C red wine vinegar 1 tsp Dijon mustard 2 tsp garlic, minced 1 lb large shrimp, deveined 1 (16 oz) pkg salad mix 2 large tomatoes, quartered 1 lime, sliced thin Directions: Pour the oil, lime juice and vinegar into a bowl. Add the Dijon mustard and garlic and whisk until well combined. Remove half of the marinade to another bowl and set aside. Place the shrimp in the remaining marinade and let stand 30 minutes. Heat the grill. Thread the shrimp onto metal skewers. Grill, turning… ([Location 222](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=222)) > Parsley Veggie Salad Ingredients: 1/4 C fresh parsley, chopped 1 cucumber, sliced thin 2 red sweet peppers, seeds removed and sliced 1 red onion, sliced thin 1/4 C black olives, pitted and sliced 2 tbsp extra virgin olive oil 1 tbsp white wine vinegar 1/4 tsp salt 1/8 tsp pepper Directions: Place the parsley in the bottom of a salad bowl. Layer the cucumbers, peppers, onions and olives over the parsley. In a bowl whisk… ([Location 234](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=234)) > Mint and Bulgur Salad Ingredients: 1 C of water 1/2 C bulgur 1/4 C of lemon juice 1 tbsp extra virgin olive oil 1/2 tsp garlic, minced 1/4 tsp salt 1/8 tsp pepper 2 C flat leaf parsley, chopped very fine 1/4 C fresh mint, chopped 2 tomatoes, diced 1 cucumber, peeled, seeds removed and diced 4 scallions, sliced very thin Directions: Place the water into a small saucepan. Add the bulgur and bring to a boil. Remove the pan from the heat and cover. Let stand 25 minutes or until most of the water is absorbed and the bulgur is soft. If any water remains drains through a small sieve. Place the bulgur into a large bowl and let cool. Pour the lemon juice and oil into a small bowl. Whisk in the… ([Location 243](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=243)) > Grilled Lamb Dinner Salad Ingredients: 1 lb boneless lamb steak 1 1/2 tsp salt, divided 1/4 tsp pepper 2 cucumbers, sliced thin 1 tomato, sliced thin 1/2 C red onions, minced 1/4 C feta cheese 1/4 fresh mint leaves 1/4 C lemon juice 1 tsp extra virgin olive oil Directions: Heat the grill to high. Sprinkle both sides of the lamb steak 1/2 tsp of salt and the pepper. Place the lamb on the heat grill and cook for 4 minutes. Turn and cook an additional 4 minutes or until cooked the desired doneness. Remove the steak and set aside. Place the cucumbers, tomato, onion, cheese and mint leaves into a bowl. In a small bowl whisk together the lemon juice and oil.… ([Location 257](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=257)) > Tuna and Veggie Salad Ingredients: 1 tsp salt Juice from 1 lemon 1 lb radishes, grated 2 tbsp fresh parsley, minced 1/4 C celery, diced small 1/4 C scallions, minced 2 tomatoes, quartered 3 tbsp olive oil 1 (3.75 oz) can of tuna in water, drained and chunked Salad greens Directions: Place the salt and lemon juice into a bowl and whisk to combine. Add the radishes, parsley, celery and scallions and stir to coat well. Let the mixture stand for 5 minutes. Drain the mixture well and place in a salad bowl. Add the tomatoes to the… ([Location 270](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=270)) > Fresh Spinach and Red Pepper Salad Ingredients: 1 lb. fresh spinach leaves, torn 1 C sweet red bell pepper, chopped 1 C fresh mushrooms, sliced 1 garlic clove, minced 2 tbsp olive oil 1 tbsp red wine vinegar 1 1/2 tsp mustard 1/4 tsp salt 1/8 tsp pepper Directions: Place the spinach, bell peppers and mushrooms into a salad bowl and toss. Place the garlic into a mixing bowl. Add the oil, vinegar, mustard, salt… ([Location 281](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=281)) > Monkfish Soup with Pasta Ingredients: 2 tbsp olive oil 1 onion, chopped 1 tbsp garlic, minced 4 C of water 1 carrot, sliced 1 (6 oz) can tomatoes, diced small 1 C of rotini pasta, uncooked 1/4 tsp dried rosemary 1/2 tsp salt 1/4 tsp pepper 1 lb monkfish, cut into bite size pieces Directions: Pour the oil into a sauce pan and place over medium high heat. Stir in the onion and garlic and stirring often, cook 5 minutes or until tender. Pour the water into the pan. Stir in the carrot, tomatoes and pasta. Add the rosemary, salt and pepper and stir to combine. Bring to a brisk boil then reduce the heat medium.… ([Location 290](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=290)) > Lentil Broccoli and Carrot Soup Ingredients: 2 tbsp olive oil 1 onion, chopped 2 carrots, peeled and chopped 1 tsp cumin 1 tsp fennel seed 8 C of water 1 1/2 C brown lentil 1 C broccoli florets Juice from 1 lemon Directions: Pour the oil into a large kettle and place over medium high heat. Stir in the onions and carrots. Cook, stirring often, for 15 minutes or until the vegetables are tender. Sprinkle the cumin and fennel seed over the vegetables and stir to combine. Pour the water into the kettle. Stir in the lentils. Bring the soup to a boil. Reduce the heat and simmer 20 minutes. Add the… ([Location 303](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=303)) > Halibut Perch Soup Ingredients: 1 C of extra virgin olive oil 2 garlic cloves, peeled 1 onion, chopped fine 2 tomatoes, chopped fine 1 lb potatoes cut into thin slices 2 C of fish stock 1 tsp salt 1 lb halibut fillets, cut into pieces 1 lb perch fillets, cut into pieces 2 sprigs of fresh parsley, chopped 4 almonds, toasted Directions: Pour the oil into a Dutch oven pan and place over high heat. Stir in the garlic cloves and fry, stirring often, for 5 minutes or until golden brown. Remove the garlic and set aside. Add the onion to the pan and cook, stirring occasionally, for 4 minutes or until translucent. Reduce the heat to medium low and stir in the tomatoes, cooking for 10 minutes. Place the potatoes into the pan and pour in the fish stock. Cook for 10 minutes then… ([Location 315](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=315)) > Lightly Sauced Baked Salmon Ingredients: 8 oz salmon fillets 1 tsp olive oil 2 tbsp dry white wine 1 small onion, sliced thin 1 garlic clove, chopped fine 1 C tomatoes, diced 1/8 tsp orange zest, grated 1/8 tsp dried oregano 1/4 tsp salt, divided 1/4 tsp pepper, divided Directions: Set the oven temperature to 450 degrees and preheat. Heat the oil in a skillet over high heat until hot but not smoking. Stir the onion into the hot oil and cook, stirring often, for 4 minutes or until browned. Stir the garlic into the onion and pour the wine into the skillet. Simmer for 1 minute. Stir in the tomatoes, orange zest, oregano and half of the salt and pepper. Simmer for 3 minutes, stirring often. Season the salmon with the… ([Location 349](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=349)) > Broiled Salmon with Veggies Ingredients: 1 lb salmon 1/2 lb tomatoes, chopped 2 C carrots, grated 1 zucchini, grated 1/4 C cilantro, chopped 3 tbsp olive oil 2 tbsp white wine vinegar 1/4 tsp salt 1/4 tsp pepper Directions: Preheat the broiler. Place the salmon on a broiler pan. Broil the salmon 4 minutes then turn. Continue to broil 4 minutes or until the salmon flakes easily with a fork. Remove and place on a platter. Place the tomatoes, carrots, zucchini and cilantro into a bowl. Whisk together the oil, vinegar, salt and… ([Location 363](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=363)) > Baked Coconut Cod Ingredients: 4 cod fillets, cut into pieces 1/2 tsp salt 1 garlic clove, minced 3 tbsp cilantro, chopped 2 tbsp coconut, shredded 1/2 C tomato paste Directions: Set the oven to 350 degrees and preheat Sprinkle the salt over the cod pieces. In a bowl mix together the garlic, cilantro, coconut and tomato paste until well blended. Press the coconut mixture into the pieces of cod. Lay the cod pieces on a piece of foil and fold the foil around the cod closing… ([Location 374](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=374)) > Broiled Raisin Trout Ingredients: 6 trout fillets 1/2 C extra virgin olive oil 1/4 fresh lemon juice 1/4 tsp pepper 1 garlic clove, minced 1/2 C golden raisins Directions: Place the trout into a glass dish in a single layer. In a bowl combine the oil, lemon juice and pepper. Pour half of the mixture over the fish, turning to coat. Cover and refrigerate for at least 1 hour. Preheat the broiler. Remove the fish and discard the marinade. Place the fish on a broiler pan. Broil 3 inches from the heat for 8 minutes, turning occasionally for even browning. Remove, place on a platter and keep… ([Location 384](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=384)) > Baked Halibut Steaks Ingredients: 2 tsp olive oil 1/2 tsp fennel seed, crushed 2 garlic cloves, sliced thin 1/4 C lemon juice 2 C of carrots, cut into thin strips 1 C green bell pepper, cut into thin strips 1 C zucchini, cut into thin strips 4 (6 oz) halibut steaks Directions: Set the oven temperature to 375 degrees and preheat. Pour the oil into a skillet and place over medium high heat. Stir in the fennel and garlic and cook, stirring constantly for 3 minutes. Remove from the heat, cool slightly and stir in the lemon juice. Cut four 15 inch squares of aluminum foil. Place 1/4 of the vegetables onto each piece of foil. Add a halibut stead to each packet and top each with 1/4 of the garlic… ([Location 396](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=396)) > Chicken and Walnut Green Beans Ingredients: 1/2 C olive oil 1/3 C lemon juice 1 1/2 C cilantro 8 boneless, skinless chicken thighs 1 lb. fresh green beans, rinsed and trimmed 1 C of walnuts 3 tbsp walnut oil 1 garlic clove 1/2 tsp salt 1/4 tsp pepper Directions: Pour the olive oil and lemon juice into the blender. Add the cilantro and blend until the cilantro is chopped fine. Remove 1/2 C of the marinade and pour into a large bowl. Place the chicken into the marinade turning to coat. Cover the chill for at least 30 minutes. Place the green beans into a pan and cover completely with water. Place the pan over high heat and bring the water to a brisk boil. Reduce the heat to medium and cook the beans 10 minutes or until tender. Drain the beans, rinse with cold water and drain again. Preheat the grill to medium high.… ([Location 409](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=409)) > Three Pepper Chicken Ingredients: 8 skinless chicken thighs 1/2 tsp salt 1/4 tsp pepper 2 tbsp olive oil 1 sweet red bell pepper, cut into slices 1 sweet yellow bell pepper, cut into slices 1 green bell pepper, cut into slices 1 onion, sliced thin 1 garlic clove, minced 1 1/2 tsp Italian seasoning 2 tbsp balsamic vinegar 1 C tomatoes, crushed Directions: Coat the chicken evenly on both sides with the salt and pepper. Place the oil into a skillet and place over medium high heat. Add the chicken and cook 15 minutes, turning often, or until cooked through and browned. Remove the chicken and keep warm. Place the bell peppers and onion into the skillet. Cook 3 minutes or until soft. Stir in the garlic and Italian seasoning and stirring… ([Location 424](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=424)) > Lemon Garlic Tofu Ingredients: 1/4 C lemon juice 1 tbsp olive oil 3 garlic cloves, minced 1 tsp dried oregano 1/2 tsp salt 1/4 tsp pepper 14 oz extra firm water packed tofu Directions: Pour the lemon juice and olive oil into a small bowl. Add the garlic, oregano, salt and pepper and whisk to combine. Reserve 2 tbsp of the mixture. Wash and pat dry the tofu. Cut the tofu into 1/2 inch thick slices. Place the sliced tofu into a shallow baking dish. Pour the lemon juice mixture over the tofu and turn the tofu to coat evenly. Let stand for 30 minutes. Preheat the grill to medium high. Lightly oil the grill rack. Place the tofu on… ([Location 438](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=438)) > Multi Colored Stuffed Peppers Ingredients: 5 tbsp olive oil, divided 1 lb ground pork 3 garlic cloves, chopped 3 sprigs fresh parsley, chopped fine 1/2 tsp nutmeg 1/2 tsp cinnamon, 1/4 tsp pepper 1/4 tsp oregano 4 tomatoes, peeled and chopped fine 1 1/2 tsp salt, divided 1 tsp sugar 1 1/4 C of water, divided 8 tbsp short grain rice, uncooked 2 red bell peppers 2 yellow bell peppers Directions: Place 4 tbsp of the oil into a Dutch oven placed over medium high heat. Add the pork, garlic and parsley. Sprinkle in the nutmeg, cinnamon, pepper and oregano. Cook, stirring often for 8 minutes or until the pork is a golden brown. Remove 2 tbsp of the chopped tomato and set aside… ([Location 451](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=451)) > Roasted Rosemary Portobello Ingredients: 1 lb Portobello mushrooms, washed and trimmed 1/4 C garlic flavored olive oil 1/4 tsp pepper 1/8 tsp sea salt 2 bunches of rosemary sprigs Directions: Set the oven to 425 degrees and preheat. Place the mushrooms into a large bowl. Pour the oil over the mushrooms and toss to coat. Sprinkle with the salt and pepper. Allow the mushrooms to stand in the mixture for 10 minutes. Remove 1 rosemary sprig and set aside. Arrange the remaining rosemary sprigs over the bottom of roasting pan. Transfer the mushrooms to the pan laying them evenly… ([Location 465](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=465)) > Green Beans and Tomatoes Ingredients: 3 1/4 lb fresh green beans, washed and trimmed 3 tomatoes, chopped coarsely 2 tbsp extra virgin olive oil 1 1/2 tbsp red wine vinegar Directions: Fill a saucepan 2/3 full of water and place over high heat. Bring the water to a brisk boil. Place the green beans in a steamer basket and place the basket over the boiling water. Cover the basket and steam the green beans for 5 minutes or until tender. Rinse the beans under cold water and drain well. Place the beans into a serving bowl. Add the tomatoes and toss… ([Location 476](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=476)) > Lemon Zucchini Ingredients: 1 tbsp olive oil 1 lb zucchini, sliced into 1/2 inch pieces 1 1/2 tbsp parsley, chopped 1 tbsp lemon juice 1/4 tsp pepper Directions: Pour the oil into a skillet and place over medium heat. Add the zucchini and cook 2 minutes stirring often. Reduce the heat to low and cover the skillet. Continue cooking 4 minutes or until the zucchini is… ([Location 486](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=486)) > Balsamic Spinach with Nuts Ingredients: 2 tsp extra virgin olive oil 2 garlic cloves, minced 2 tbsp raisins 1 tbsp pine nuts 1 (10 oz) bag of fresh spinach 2 tsp balsamic vinegar 1/4 tsp salt 1/8 tsp pepper 1 tbsp Parmesan cheese, grated Directions: Pour the oil into a skillet and place over medium high heat. Place the garlic, raisins and pine nuts into the skillet and stirring constantly cook 30 seconds or until fragrant. Add the spinach and stirring constantly cook 3 minutes or just until the spinach is wilted. Transfer the mixture to a serving bowl. Pour… ([Location 494](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=494)) > Cinnamon and Nut Topped Oranges Ingredients: 1 tbsp sugar 1 tsp cinnamon 2 oranges cut in half 1/8 C walnuts, chopped Directions: Place the sugar into a small mixing bowl. Add the cinnamon and stir until well combined. Sprinkle the cinnamon sugar evenly… ([Location 505](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=505)) # Mediterranean Diet Recipes & Cookbook ![rw-book-cover](https://m.media-amazon.com/images/I/81NBMBNTZhL._SY160.jpg) ## Metadata - Author:: [[M. Smith and R. King]] - Full Title:: Mediterranean Diet Recipes & Cookbook - Category: #books ## Highlights > Mediterranean Diet Summary The Mediterranean diet is a healthy eating diet that merges together different Mediterranean styles of cooking and healthy lifestyle benefits. All of this is brought together in a simple eating plan that many have adopted today for normal everyday eating.  Scientists have known about the healthy eating ideas of the Mediterranean since the mid 20th century. It wasn’t until the early 1990’s that it began to have an effect in the United States. Dr. Ansel Keys brought the knowledge of the Mediterranean diet to the US After recognizing its effects while stationed in Italy. Old ways and the Harvard School of Pubic Health introduced this style of eating during a conference in 1993. They introduced the Mediterranean Diet Pyramid to Americans. The pyramid made it easy to understand how the diet works and opened up a new phase for a healthier way of eating. Recognized as the “gold standard”, this diet is a pattern for a lifetime of healthy eating. There are two approaches to nutrition in Western Europe. The first approach is the northern European way of eating, which is followed by most of the United States as well as Austria, Germany, Switzerland and Belgium. These diets include large quantities of red meat, butter and animal fats. It also includes low amounts of fresh fruits and vegetables.  This is not considered a very healthy way of eating and contributes to heart disease, high cholesterol and numerous other life threatening diseases. The southern European approach is the Mediterranean diet. Places such as southern France, Italy, Spain and Greece, countries that boarder on the Mediterranean coast include large quantities of fresh fruits and vegetables, Their fat intake is low and consists of good fats such as monounsaturated and polyunsaturated fats. This factor has lead to the belief that this diet has significantly lowered the risks of obesity, diabetes, cancer, cardiovascular disease and other health related problems in these southern European countries. Many studies show that adopting the Mediterranean diet into eating habits leads to a longer life expectancy than those who follow the northern European way of eating. There are many factors of the Mediterranean diet that can lead us to better health. The use of olive oil instead of oils that are rich in saturated fats can lower blood sugar levels, cholesterol levels and blood pressure levels. Eating lower quantities of processed foods and eating higher levels of fresh foods and fish are all factors of the Mediterranean diet. There are many studies comparing different diets to ones health. Studies show that people who have adopted the Mediterranean way of eating have a lower risk of developing high blood pressure and high cholesterol as well as the other heart related problems. It has also been shown that following this diet reduces the risk of life threatening diseases such as cancer, diabetes, Alzheimer’s and Parkinson’s disease. There are a number of healthy components… ([Location 66](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=66)) > Eating fish and poultry at least two times a week is another factor of the Mediterranean diet. Fatty fish filled with Omega-3 are healthy choices. Grilling or baking fish makes it an even healthier choice. Fried fish should only be eaten if cooked in low amounts of canola or olive oil. Red meat isn’t completely removed but should be limited to only a couple of times a month. Substitute chicken, turkey or fish for steaks and burgers. If red meats are included be sure they are lean cuts of meat and in small amounts. It’s best to avoid high fat meats such as bacon and sausage all together. Fresh fruits and vegetables are high on the diet. Some countries such as Greece include up to nine servings a day. It is suggested that between seven and nine servings should be included in the daily diet. Studies have shown that choosing fruits and vegetables over other fatty or processed foods can lower bad cholesterol and decrease the risk of fatty deposit buildups in the arteries and veins. Whole grains are included in the Mediterranean diet. Whole grains found in pasta, rice and bread contain very tiny amounts of trans fat. Trans fats can lead high blood pressure and heart attacks. When eating bread don’t use butter. Try dipping your bread in olive oil, even flavored olive oil or just eat it plain. Nuts which include pistachio and cashews, although high in fat are still considered healthy in small amounts. Eighty percent of the calories in nuts come from fat but it’s not saturated fat. A handful of nuts a day as a quick snack can be a benefit to ones health. Try to avoid nuts that are heavily salted, honey roasted or candy coated. It’s also best to shy away from using an over abundance of salt on foods. Herbs and spices can be substituted when seasoning foods. Fresh herbs and spices are a much healthier choice and give foods a wonderful taste and aroma. Incorporating low fat cheese, skim milk and fat free yogurt into a healthy eating plan is also a factor of the Mediterranean diet. These are great alternatives for ice cream, whole or two percent milk and most types of cheese, which are high in unhealthy fat content. A small amount of red wine is also included in the Mediterranean diet. In moderation red wine has been contributed in lowering the risk of heart disease. Women should limit their intake to about 5 ounces a day. Men under 65 should only consume about 10 ounces a day and men over 65 should stay at the 5 ounce or below mark. The use of alcohol and its effect on our health has always been a pondered issue. Many have their doubts about incorporating it into their daily diets. If there’s a family history of liver disease, migraine headaches or alcohol abuse or if you don’t normally drink alcohol substitute grape juice. If you’re not an alcohol drinker be sure to consult with your doctor before adding it to your diet regime. To put it all in perspective, adopting the Mediterranean diet has been proven to prevent major chronic diseases which leads to a… ([Location 97](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=97)) > Banana Berry Beverage Ingredients: 1/2 C frozen cranberries 1 ripe banana, sliced 1 C vanilla rice milk 1 splash cranberry juice 1 tbsp vanilla protein powder Directions: Place the cranberries and banana into the blender. Add the milk and cranberry juice. Top with the… ([Location 126](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=126)) > Dairy Free Strawberry Smoothie Ingredients: 1 C of cold vanilla hemp milk 1 C chilled strawberries, sliced 1 tsp honey Directions: Pour the hemp milk into the blender. Add the… ([Location 133](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=133)) > Yogurt and Honey Breakfast Fruit Ingredients: 1 apricot, halved and pitted 1 small pear, peeled and sliced 4 tbsp plain non fat yogurt 1 tbsp honey 1 tbsp walnuts, chopped Directions: Place the apricots and pear slices onto a plate. In a bowl whisk together the yogurt and… ([Location 138](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=138)) > Feta Garlic Sausage Patties Ingredients: 1 1/2 lbs ground lamb 1 garlic clove, pressed 1 1/2 tsp kosher salt 1/3 C feta cheese, finely crumbled 1 tbsp fresh mint, chopped fine 1 tbsp extra virgin olive oil Directions: Crumble the lamb into a mixing bowl. Add the garlic and salt and mix until well blended. Using your hands form the lamb mixture into balls. Use your finger and make an indention in each of the balls. Fill the indention with a little cheese and mint. Reform the meat into a ball around the filling. Flatten each ball into a patty. Place the oil into a skillet and place the skillet over medium… ([Location 145](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=145)) > Herbed Vegetable Omelet Ingredients: 1 tomato, diced 1 green bell pepper, diced 1/4 C black olives, pitted and diced 1 garlic clove, minced 2 green onions, chopped 1 tsp olive oil 1 tsp lemon juice 4 eggs 2 tbsp skim milk 1 tsp dried chives 1 tsp dried basil 1 tsp dried oregano 2 oz feta cheese, crumbled Directions: Place the tomatoes, bell pepper, olives, garlic and green onions in a bowl. In a separate bowl whisk together the oil and lemon juice. Pour the mixture over the vegetables and toss to coat. Let stand for a few minutes for the vegetables to absorb the flavor. Place the eggs and milk in a separate bowl. Add the chives, basil and oregano and whisk until well blended. Heat a non stick skillet over medium heat. Pour half of… ([Location 156](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=156)) > Shrimp and Zucchini Omelet Ingredients: 3 tbsp extra virgin olive oil, divided 1/4 C onion, chopped 1 zucchini, peeled and chopped 1 tomato, chopped 1 C small shrimp, cooked 10 eggs, whisked 1/2 tsp salt 1/4 tsp pepper Directions: Pour 1 tbsp of the oil into a large skillet and place over medium heat/ Sir the onions into the oil and cook 3 minutes or until just tender. Stir the zucchini into the onions and continue to cook 10 minutes, stirring occasionally or until the zucchini is fork tender. Transfer the vegetables to a sieve and drain well then place in mixing bowl. Add the tomatoes and shrimp and toss to combine. Pour the eggs into the bowl and sprinkle with the salt and pepper. Pour the remaining oil into the skillet and place over high heat. Pour… ([Location 171](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=171)) > Arugula Tomato and Red Onion Salad Ingredients: 3 tbsp olive oil, divided 2 C stale whole wheat bread, cubed 1 C cherry tomatoes cut in half 8 C arugula, torn 1/4 C red onion, cut into rings 1 tbsp garlic, minced 1/4 tsp salt 1/8 tsp pepper 2 tbsp red wine vinegar 1/2 Parmesan cheese, grated Directions: Pour half of the oil into a skillet and place over medium high heat. Add the bread cubes and stirring occasionally brown for 5 minutes or until just crispy. Add the tomatoes, arugula and onion and stirring constantly cook 1 minute or just until the arugula begins to wilt. Push all the ingredients to the back side of the skillet. Pour the remaining oil into the skillet. Add the garlic and stirring constantly cook for 30 seconds or until fragrant. Stir the garlic and the remaining salad mixture… ([Location 184](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=184)) > Vegetable and Black Olive Salad Ingredients: 1/3 C red wine vinegar 2 tbsp extra virgin olive oil 1 tsp dried dill 1 tsp garlic powder 1/4 tsp salt 1/4 tsp pepper 6 cups lettuce, chopped 2 tomatoes, quartered 1 cucumber, peeled and sliced 1 red onion, sliced thin 1/2 C ripe black olives, sliced 1/2 C feta cheese, crumbled Directions: Pour the vinegar and olive oil into a bowl. Add the dill, garlic powder, salt and pepper and whisk until well blended. Place the lettuce into a salad bowl. Add the tomatoes, cucumbers and onion tossing to combine with the lettuce. Spread the… ([Location 209](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=209)) > Grilled Shrimp and Lime Salad Ingredients: 3/4 C extra virgin olive oil 1 tbsp lime juice 1/4 C red wine vinegar 1 tsp Dijon mustard 2 tsp garlic, minced 1 lb large shrimp, deveined 1 (16 oz) pkg salad mix 2 large tomatoes, quartered 1 lime, sliced thin Directions: Pour the oil, lime juice and vinegar into a bowl. Add the Dijon mustard and garlic and whisk until well combined. Remove half of the marinade to another bowl and set aside. Place the shrimp in the remaining marinade and let stand 30 minutes. Heat the grill. Thread the shrimp onto metal skewers. Grill, turning… ([Location 222](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=222)) > Parsley Veggie Salad Ingredients: 1/4 C fresh parsley, chopped 1 cucumber, sliced thin 2 red sweet peppers, seeds removed and sliced 1 red onion, sliced thin 1/4 C black olives, pitted and sliced 2 tbsp extra virgin olive oil 1 tbsp white wine vinegar 1/4 tsp salt 1/8 tsp pepper Directions: Place the parsley in the bottom of a salad bowl. Layer the cucumbers, peppers, onions and olives over the parsley. In a bowl whisk… ([Location 234](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=234)) > Mint and Bulgur Salad Ingredients: 1 C of water 1/2 C bulgur 1/4 C of lemon juice 1 tbsp extra virgin olive oil 1/2 tsp garlic, minced 1/4 tsp salt 1/8 tsp pepper 2 C flat leaf parsley, chopped very fine 1/4 C fresh mint, chopped 2 tomatoes, diced 1 cucumber, peeled, seeds removed and diced 4 scallions, sliced very thin Directions: Place the water into a small saucepan. Add the bulgur and bring to a boil. Remove the pan from the heat and cover. Let stand 25 minutes or until most of the water is absorbed and the bulgur is soft. If any water remains drains through a small sieve. Place the bulgur into a large bowl and let cool. Pour the lemon juice and oil into a small bowl. Whisk in the… ([Location 243](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=243)) > Grilled Lamb Dinner Salad Ingredients: 1 lb boneless lamb steak 1 1/2 tsp salt, divided 1/4 tsp pepper 2 cucumbers, sliced thin 1 tomato, sliced thin 1/2 C red onions, minced 1/4 C feta cheese 1/4 fresh mint leaves 1/4 C lemon juice 1 tsp extra virgin olive oil Directions: Heat the grill to high. Sprinkle both sides of the lamb steak 1/2 tsp of salt and the pepper. Place the lamb on the heat grill and cook for 4 minutes. Turn and cook an additional 4 minutes or until cooked the desired doneness. Remove the steak and set aside. Place the cucumbers, tomato, onion, cheese and mint leaves into a bowl. In a small bowl whisk together the lemon juice and oil.… ([Location 257](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=257)) > Tuna and Veggie Salad Ingredients: 1 tsp salt Juice from 1 lemon 1 lb radishes, grated 2 tbsp fresh parsley, minced 1/4 C celery, diced small 1/4 C scallions, minced 2 tomatoes, quartered 3 tbsp olive oil 1 (3.75 oz) can of tuna in water, drained and chunked Salad greens Directions: Place the salt and lemon juice into a bowl and whisk to combine. Add the radishes, parsley, celery and scallions and stir to coat well. Let the mixture stand for 5 minutes. Drain the mixture well and place in a salad bowl. Add the tomatoes to the… ([Location 270](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=270)) > Fresh Spinach and Red Pepper Salad Ingredients: 1 lb. fresh spinach leaves, torn 1 C sweet red bell pepper, chopped 1 C fresh mushrooms, sliced 1 garlic clove, minced 2 tbsp olive oil 1 tbsp red wine vinegar 1 1/2 tsp mustard 1/4 tsp salt 1/8 tsp pepper Directions: Place the spinach, bell peppers and mushrooms into a salad bowl and toss. Place the garlic into a mixing bowl. Add the oil, vinegar, mustard, salt… ([Location 281](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=281)) > Monkfish Soup with Pasta Ingredients: 2 tbsp olive oil 1 onion, chopped 1 tbsp garlic, minced 4 C of water 1 carrot, sliced 1 (6 oz) can tomatoes, diced small 1 C of rotini pasta, uncooked 1/4 tsp dried rosemary 1/2 tsp salt 1/4 tsp pepper 1 lb monkfish, cut into bite size pieces Directions: Pour the oil into a sauce pan and place over medium high heat. Stir in the onion and garlic and stirring often, cook 5 minutes or until tender. Pour the water into the pan. Stir in the carrot, tomatoes and pasta. Add the rosemary, salt and pepper and stir to combine. Bring to a brisk boil then reduce the heat medium.… ([Location 290](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=290)) > Lentil Broccoli and Carrot Soup Ingredients: 2 tbsp olive oil 1 onion, chopped 2 carrots, peeled and chopped 1 tsp cumin 1 tsp fennel seed 8 C of water 1 1/2 C brown lentil 1 C broccoli florets Juice from 1 lemon Directions: Pour the oil into a large kettle and place over medium high heat. Stir in the onions and carrots. Cook, stirring often, for 15 minutes or until the vegetables are tender. Sprinkle the cumin and fennel seed over the vegetables and stir to combine. Pour the water into the kettle. Stir in the lentils. Bring the soup to a boil. Reduce the heat and simmer 20 minutes. Add the… ([Location 303](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=303)) > Halibut Perch Soup Ingredients: 1 C of extra virgin olive oil 2 garlic cloves, peeled 1 onion, chopped fine 2 tomatoes, chopped fine 1 lb potatoes cut into thin slices 2 C of fish stock 1 tsp salt 1 lb halibut fillets, cut into pieces 1 lb perch fillets, cut into pieces 2 sprigs of fresh parsley, chopped 4 almonds, toasted Directions: Pour the oil into a Dutch oven pan and place over high heat. Stir in the garlic cloves and fry, stirring often, for 5 minutes or until golden brown. Remove the garlic and set aside. Add the onion to the pan and cook, stirring occasionally, for 4 minutes or until translucent. Reduce the heat to medium low and stir in the tomatoes, cooking for 10 minutes. Place the potatoes into the pan and pour in the fish stock. Cook for 10 minutes then… ([Location 315](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=315)) > Lightly Sauced Baked Salmon Ingredients: 8 oz salmon fillets 1 tsp olive oil 2 tbsp dry white wine 1 small onion, sliced thin 1 garlic clove, chopped fine 1 C tomatoes, diced 1/8 tsp orange zest, grated 1/8 tsp dried oregano 1/4 tsp salt, divided 1/4 tsp pepper, divided Directions: Set the oven temperature to 450 degrees and preheat. Heat the oil in a skillet over high heat until hot but not smoking. Stir the onion into the hot oil and cook, stirring often, for 4 minutes or until browned. Stir the garlic into the onion and pour the wine into the skillet. Simmer for 1 minute. Stir in the tomatoes, orange zest, oregano and half of the salt and pepper. Simmer for 3 minutes, stirring often. Season the salmon with the… ([Location 349](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=349)) > Broiled Salmon with Veggies Ingredients: 1 lb salmon 1/2 lb tomatoes, chopped 2 C carrots, grated 1 zucchini, grated 1/4 C cilantro, chopped 3 tbsp olive oil 2 tbsp white wine vinegar 1/4 tsp salt 1/4 tsp pepper Directions: Preheat the broiler. Place the salmon on a broiler pan. Broil the salmon 4 minutes then turn. Continue to broil 4 minutes or until the salmon flakes easily with a fork. Remove and place on a platter. Place the tomatoes, carrots, zucchini and cilantro into a bowl. Whisk together the oil, vinegar, salt and… ([Location 363](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=363)) > Baked Coconut Cod Ingredients: 4 cod fillets, cut into pieces 1/2 tsp salt 1 garlic clove, minced 3 tbsp cilantro, chopped 2 tbsp coconut, shredded 1/2 C tomato paste Directions: Set the oven to 350 degrees and preheat Sprinkle the salt over the cod pieces. In a bowl mix together the garlic, cilantro, coconut and tomato paste until well blended. Press the coconut mixture into the pieces of cod. Lay the cod pieces on a piece of foil and fold the foil around the cod closing… ([Location 374](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=374)) > Broiled Raisin Trout Ingredients: 6 trout fillets 1/2 C extra virgin olive oil 1/4 fresh lemon juice 1/4 tsp pepper 1 garlic clove, minced 1/2 C golden raisins Directions: Place the trout into a glass dish in a single layer. In a bowl combine the oil, lemon juice and pepper. Pour half of the mixture over the fish, turning to coat. Cover and refrigerate for at least 1 hour. Preheat the broiler. Remove the fish and discard the marinade. Place the fish on a broiler pan. Broil 3 inches from the heat for 8 minutes, turning occasionally for even browning. Remove, place on a platter and keep… ([Location 384](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=384)) > Baked Halibut Steaks Ingredients: 2 tsp olive oil 1/2 tsp fennel seed, crushed 2 garlic cloves, sliced thin 1/4 C lemon juice 2 C of carrots, cut into thin strips 1 C green bell pepper, cut into thin strips 1 C zucchini, cut into thin strips 4 (6 oz) halibut steaks Directions: Set the oven temperature to 375 degrees and preheat. Pour the oil into a skillet and place over medium high heat. Stir in the fennel and garlic and cook, stirring constantly for 3 minutes. Remove from the heat, cool slightly and stir in the lemon juice. Cut four 15 inch squares of aluminum foil. Place 1/4 of the vegetables onto each piece of foil. Add a halibut stead to each packet and top each with 1/4 of the garlic… ([Location 396](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=396)) > Chicken and Walnut Green Beans Ingredients: 1/2 C olive oil 1/3 C lemon juice 1 1/2 C cilantro 8 boneless, skinless chicken thighs 1 lb. fresh green beans, rinsed and trimmed 1 C of walnuts 3 tbsp walnut oil 1 garlic clove 1/2 tsp salt 1/4 tsp pepper Directions: Pour the olive oil and lemon juice into the blender. Add the cilantro and blend until the cilantro is chopped fine. Remove 1/2 C of the marinade and pour into a large bowl. Place the chicken into the marinade turning to coat. Cover the chill for at least 30 minutes. Place the green beans into a pan and cover completely with water. Place the pan over high heat and bring the water to a brisk boil. Reduce the heat to medium and cook the beans 10 minutes or until tender. Drain the beans, rinse with cold water and drain again. Preheat the grill to medium high.… ([Location 409](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=409)) > Three Pepper Chicken Ingredients: 8 skinless chicken thighs 1/2 tsp salt 1/4 tsp pepper 2 tbsp olive oil 1 sweet red bell pepper, cut into slices 1 sweet yellow bell pepper, cut into slices 1 green bell pepper, cut into slices 1 onion, sliced thin 1 garlic clove, minced 1 1/2 tsp Italian seasoning 2 tbsp balsamic vinegar 1 C tomatoes, crushed Directions: Coat the chicken evenly on both sides with the salt and pepper. Place the oil into a skillet and place over medium high heat. Add the chicken and cook 15 minutes, turning often, or until cooked through and browned. Remove the chicken and keep warm. Place the bell peppers and onion into the skillet. Cook 3 minutes or until soft. Stir in the garlic and Italian seasoning and stirring… ([Location 424](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=424)) > Lemon Garlic Tofu Ingredients: 1/4 C lemon juice 1 tbsp olive oil 3 garlic cloves, minced 1 tsp dried oregano 1/2 tsp salt 1/4 tsp pepper 14 oz extra firm water packed tofu Directions: Pour the lemon juice and olive oil into a small bowl. Add the garlic, oregano, salt and pepper and whisk to combine. Reserve 2 tbsp of the mixture. Wash and pat dry the tofu. Cut the tofu into 1/2 inch thick slices. Place the sliced tofu into a shallow baking dish. Pour the lemon juice mixture over the tofu and turn the tofu to coat evenly. Let stand for 30 minutes. Preheat the grill to medium high. Lightly oil the grill rack. Place the tofu on… ([Location 438](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=438)) > Multi Colored Stuffed Peppers Ingredients: 5 tbsp olive oil, divided 1 lb ground pork 3 garlic cloves, chopped 3 sprigs fresh parsley, chopped fine 1/2 tsp nutmeg 1/2 tsp cinnamon, 1/4 tsp pepper 1/4 tsp oregano 4 tomatoes, peeled and chopped fine 1 1/2 tsp salt, divided 1 tsp sugar 1 1/4 C of water, divided 8 tbsp short grain rice, uncooked 2 red bell peppers 2 yellow bell peppers Directions: Place 4 tbsp of the oil into a Dutch oven placed over medium high heat. Add the pork, garlic and parsley. Sprinkle in the nutmeg, cinnamon, pepper and oregano. Cook, stirring often for 8 minutes or until the pork is a golden brown. Remove 2 tbsp of the chopped tomato and set aside… ([Location 451](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=451)) > Roasted Rosemary Portobello Ingredients: 1 lb Portobello mushrooms, washed and trimmed 1/4 C garlic flavored olive oil 1/4 tsp pepper 1/8 tsp sea salt 2 bunches of rosemary sprigs Directions: Set the oven to 425 degrees and preheat. Place the mushrooms into a large bowl. Pour the oil over the mushrooms and toss to coat. Sprinkle with the salt and pepper. Allow the mushrooms to stand in the mixture for 10 minutes. Remove 1 rosemary sprig and set aside. Arrange the remaining rosemary sprigs over the bottom of roasting pan. Transfer the mushrooms to the pan laying them evenly… ([Location 465](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=465)) > Green Beans and Tomatoes Ingredients: 3 1/4 lb fresh green beans, washed and trimmed 3 tomatoes, chopped coarsely 2 tbsp extra virgin olive oil 1 1/2 tbsp red wine vinegar Directions: Fill a saucepan 2/3 full of water and place over high heat. Bring the water to a brisk boil. Place the green beans in a steamer basket and place the basket over the boiling water. Cover the basket and steam the green beans for 5 minutes or until tender. Rinse the beans under cold water and drain well. Place the beans into a serving bowl. Add the tomatoes and toss… ([Location 476](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=476)) > Lemon Zucchini Ingredients: 1 tbsp olive oil 1 lb zucchini, sliced into 1/2 inch pieces 1 1/2 tbsp parsley, chopped 1 tbsp lemon juice 1/4 tsp pepper Directions: Pour the oil into a skillet and place over medium heat. Add the zucchini and cook 2 minutes stirring often. Reduce the heat to low and cover the skillet. Continue cooking 4 minutes or until the zucchini is… ([Location 486](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=486)) > Balsamic Spinach with Nuts Ingredients: 2 tsp extra virgin olive oil 2 garlic cloves, minced 2 tbsp raisins 1 tbsp pine nuts 1 (10 oz) bag of fresh spinach 2 tsp balsamic vinegar 1/4 tsp salt 1/8 tsp pepper 1 tbsp Parmesan cheese, grated Directions: Pour the oil into a skillet and place over medium high heat. Place the garlic, raisins and pine nuts into the skillet and stirring constantly cook 30 seconds or until fragrant. Add the spinach and stirring constantly cook 3 minutes or just until the spinach is wilted. Transfer the mixture to a serving bowl. Pour… ([Location 494](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=494)) > Cinnamon and Nut Topped Oranges Ingredients: 1 tbsp sugar 1 tsp cinnamon 2 oranges cut in half 1/8 C walnuts, chopped Directions: Place the sugar into a small mixing bowl. Add the cinnamon and stir until well combined. Sprinkle the cinnamon sugar evenly… ([Location 505](https://readwise.io/to_kindle?action=open&asin=B00BR496TE&location=505))