The Big Book of Mediterranean Diet Cooking: 200 Recipes and 3 Meal Plans for a Healthy Lifestyle

Title Page
Copyright Page
Dedication
Contents
Foreword
Introduction
One: Long Live the Mediterranean Diet
Two: The Mediterranean Kitchen
Three: Meal Plans for Everyday Wellness
Four: Breakfast
	Baked Eggs with Roasted Red Peppers
	Pasteli (Greek Sesame Bars)
	Baked Eggs with Polenta and Fontina Cheese
	Southern Italian Pepper and Egg Sandwich
	Moroccan Potatoes with Chickpeas
	Mediterranean Breakfast Wrap with Roasted Vegetables
	Oatmeal with Seasonal Fruit
	Greek Yogurt Parfait
	Avocado Toast
	Polenta Bowl with Fruit and Honey
	Shakshuka
	Pan con Tomate (Spanish-Style Toast with Tomato)
	Morning Couscous with Raisins, Nuts, and Honey
Five: Soups
	Zuppa di Farro (Farro Soup)
	Creamy Carrot Soup with Rosemary
	Avgolemono (Greek Chicken and Rice Soup)
	White Bean Soup
	Root Vegetable Soup
	Cauliflower Soup with Onion and Thyme
	Cool Cucumber, Avocado, and Radish Soup
	Classic Tomato Soup
	Risi e Bisi (Italian Rice and Peas)
	Pasta e Fagioli (Pasta and Bean Soup)
	Roasted Butternut Squash Soup
	Mushroom Barley Soup
	Tortellini in Brodo (Tortellini in Broth with Shrimp)
Six: Salads
	Spring Greek Salad
	Panzanella
	Tuscan Tuna Salad
	Mediterranean Chopped Salad
	Green Bean and Potato Salad
	Shrimp Salad
	Warm Potato Salad
	Summer Rainbow Salad
	Arugula and White Bean Salad
	Fennel and Orange Salad
	Classic Niçoise Salad
	Algerian Carrot Slaw
	Tabbouleh (Lebanese Parsley and Bulgur Salad)
	Cucumber and Red Onion Salad
	Mediterranean Quinoa Salad
Seven: Meze and Small Plates
	Spicy Calabrian Shrimp
	Eggplant Roll-Ups
	Cauliflower Bites
	Patatas Bravas
	Charcuterie Board with Red Onion Jam
	Caponata
	Stuffed Hot Peppers
	Ricotta-Stuffed Endive with Vegetables
	Albóndigas (Spanish Meatballs)
	Toasted Polenta with Mushrooms
	Moroccan Sardines on Toast
	Tunisian Brik Pastries
	Pancetta-Wrapped Shrimp
	Arancini (Italian Stuffed Rice Balls)
	Spicy Lamb Meatballs
	Quinoa and Cheese Stuffed Mushrooms
Eight: Vegetables
	Herb-Roasted Potatoes with Shallots
	Mediterranean Stuffed Peppers
	Red Swiss Chard with White Beans
	Roasted Beets with Oregano and Red Pepper
	Roasted Root Vegetables
	Ciambotta (Neapolitan Ratatouille)
	Broccoli Rabe with Red Pepper Flakes
	Stuffed Tomatoes
	Eggplant Towers
	Collard Green Wraps
	Sautéed Bitter Greens with Fennel
	Asparagus with Herbs
	Mushrooms Parmigiana
	Spicy Roasted Carrots
	Green Beans with Prosciutto
	Peas with Pancetta
	Celery Root with Yogurt Sauce
	Vegetable Cassola
	Eggplant “Meatballs”
	Roasted Acorn Squash with Sage and Pistachios
	Vegetable Bulgur
	Sweet Potato Cakes
	Green Bean Fritters
Nine: Pasta, Rice, and Grains
	Spaghetti with Garlic, Olive Oil, and Red Pepper
	Roasted Tomato Sauce with Pasta
	Pasta Primavera
	Lemon Linguine
	Fusilli Arrabbiata
	Spaghetti with Anchovy Sauce
	White Bean Alfredo Pasta
	Easy Rice Pilaf
	Seafood Risotto
	Vegetable Rice Bake
	Baked Chicken Paella
	Baked Rice with Swordfish and Mussels
	Farro with Porcini Mushrooms
	Polenta with Wild Greens
	Shrimp and Polenta
	Barley Risotto with Vegetables
	Sicilian Eggplant with Israeli Couscous
	Algerian Vegetable Couscous
Ten: Beans and Legumes
	White Bean Dip
	Classic Hummus
	Three-Bean Salad
	Gigante Beans in Tomato Sauce
	Mashed Fava Beans
	Spicy Borlotti Beans
	Black Beans with Cherry Tomatoes
	Warm Lentil Salad
	Moroccan Lentil Soup
	Vegetarian Chili
	Black-Eyed Peas with Mint
	Chickpea and Avocado Salad
	Peas and Tubetti with Pancetta
Eleven: Fish and Shellfish
	Herbed Salmon with Mashed Potatoes
	Whole Branzino with Garlic and Herbs
	Mediterranean Snapper with Olives and Feta
	Spanish Salmon with Smoked Paprika
	Tuna Puttanesca
	Moroccan Cod
	Baked Flounder with Parmesan and Herbs
	Fish en Papillote
	Baked Fish Fingers
	Shrimp Scampi
	Shrimp Margarita
	Shrimp Fra Diavolo
	Mussels and Clams in White Wine
	Mussels in Tomato Sauce with Pastina
	Sardine Pâté
Twelve: Poultry and Meat
	Chicken Paisano
	Greek Sheet Pan Chicken
	Chicken Souvlaki Skewers
	Mediterranean Stuffed Chicken
	Chicken Stuffed with Leeks
	Potenza-Style Chicken
	Chicken in a Pot
	Game Hens Stuffed with Wild Rice and Mushrooms
	Lime Chicken and Shrimp
	Deconstructed Chicken Cacciatore
	Flank Steak with Italian Salsa Verde
	Moroccan Lamb with Couscous
	Lamb Loin Chops with Spaghetti in Tomato Sauce
	Lamb and Vegetable Stew
	Sicilian Pork Ribs in Tomato Sauce
Thirteen: Breads, Pizza, and Sandwiches
	Sardinian Flatbread
	Focaccia (Italian Flatbread)
	Taralli (Pugliese Bread Knots)
	Testaroli (Etruscan Pancakes)
	Pesto Vegetable Bread
	Tomato Bruschetta
	White Bean Crostini
	Pizza Dough
	Bruschetta Pizza
	Pizza Bianca with Spinach
	La Dolce Vita Wrap
	Portobello Mushroom Sandwich
	Fishcake Sliders
	Falafel in Pita
	Veggie Club Sandwich
	Greek Veggie Burgers
Fourteen: Snacks and Sips
	Jazzed-Up Olives
	Olive Tapenade
	Spicy Chickpeas
	Layered Hummus Dip
	Kibbeh (Lebanese Croquettes)
	Cheese Plate with Fruit and Crackers
	Radicchio Stuffed with Goat Cheese and Salmon
	Rosemary–Sea Salt Crackers with Lemon-Parsley Dip
	Spinach and Artichoke Dip
	Stuffed Cherry Tomatoes
	Mediterranean Antipasto Skewers
	Spiced Baked Pita Chips
	Roasted Red Pepper Dip
	Deviled Eggs with Spanish Smoked Paprika
	Aperol Spritz
	Vin Brulé
	Sparkling Spa Water
Fifteen: Sauces, Spreads, and Seasonings
	Italian Salsa Verde
	Tzatziki Sauce
	Olive Oil Dipping Sauce
	Romesco Sauce
	Harissa
	Sweet Hot Cherry Pepper Relish
	Hot Sauce
	Lemon-Dijon Vinaigrette
	Tahini
	Basil Pesto with Almond Butter
	Red Pesto
	Kalamata Spread
	Lemon Aioli
	Baba Ghanoush
	Turkish Garlic Yogurt Sauce
	Italian Herb Blend
	Za’atar
Sixteen: Fruits and Sweets
	Polenta Cake
	Banana “Ice Cream”
	Pistachio Ricotta Cookies
	Citrus Granita
	Figs with Pecorino and Honey
	Peach Galette
	Red Wine–Poached Pears
	Red Wine Chocolate Cake
	Classic Italian Olive Oil Cake
Measurement Conversions
Resources
References
Acknowledgments
About the Author