The Complete 30-Minute Mediterranean Diet Cookbook for Beginners

THE COMPLETE 30-MINUTE MEDITERRANEAN DIET COOKBOOK FOR BEGINNERS: 55 EASY,
AUTHENTIC RECIPES FOR HEALTHY LIFESTYLE................................................................................... 1
FOREWORD.......................................................................................................................................... 6
WHY IS MEDITERRANEAN DIET? .............................................................................................................. 7
HEALTH BENEFITS OF THE MEDITERRANEAN DIET ......................................................................................... 8
PRINCIPLES OF NUTRITION....................................................................................................................... 9
COMPONENTS .................................................................................................................................... 10
WHAT TO EAT?................................................................................................................................... 11
HOW TO SUCCESSFULLY START THE MEDITERRANEAN DIET: ......................................................................... 13
THE 14 DAY DIET MEAL PLAN ............................................................................................................... 14
RECIPES. SAUCE .............................................................................................................................. 17
HOMEMADE MAYO.............................................................................................................................. 18
PESTO............................................................................................................................................... 19
ITALIAN SALAD DRESSING ..................................................................................................................... 20
CHEESE SAUCE.................................................................................................................................... 21
GUACAMOLE...................................................................................................................................... 22
GARLIC SAUSE .................................................................................................................................... 23
BREAKFAST ..................................................................................................................................... 24
FRIED EGGS WITH SMOKED SALMON AND LEMON CREAM........................................................................... 25
BAKED EGGS WITH PESTO..................................................................................................................... 26
OMELET IN SPANISH ............................................................................................................................ 27
OMELET WITH GARLIC, GRUYERE CHEESE, AND CRACKERS........................................................................... 28
FRIED EGGS IN BREAD .......................................................................................................................... 29
SANDWICHES.................................................................................................................................. 30
HOT SANDWICHES WITH CHEESE, TOMATOES AND GREENS......................................................................... 31
HOT BRIE CHEESE SANDWICH AND GRAPES.............................................................................................. 32
SALMON AND AVOCADO SANDWICH....................................................................................................... 33
CANAPES WITH CHEESE, TOMATO, AND SALMON ...................................................................................... 34
WHITE CHEESE SANDWICH WITH SALMON ............................................................................................... 35
PANCAKES....................................................................................................................................... 36
COTTAGE CHEESE PANCAKES ................................................................................................................. 37
PANCAKES WITH PUMPKIN AND APPLE.................................................................................................... 38RYE PANCAKES WITH GREEN ONION SAUCE AND RED CAVIAR ..................................................................... 39
RYE PANCAKES WITH COTTAGE CHEESE AND FIGS...................................................................................... 41
CHEESE PANCAKES............................................................................................................................... 42
LUNCH ............................................................................................................................................ 43
MUSSELS WITH CHEESE ........................................................................................................................ 44
CHINESE CABBAGE WITH MINT AND GREEN PEAS...................................................................................... 45
EGGPLANT IN SESAME.......................................................................................................................... 46
SCALLOP CEVICHE................................................................................................................................ 47
CABBAGE WITH SHRIMPS AND LEMONGRASS............................................................................................ 48
SOUPS............................................................................................................................................. 51
MEDITERRANEAN RABBIT SOUP............................................................................................................. 52
MUSHROOM CREAM SOUP................................................................................................................... 53
CREAMY SALMON SOUP....................................................................................................................... 54
CHEESE CREAM SOUP........................................................................................................................... 55
SALADS ........................................................................................................................................... 56
SEAFOOD SALAD WITH LIME SAUCE ........................................................................................................ 57
ARUGULA WITH RADISH AND TOMATOES................................................................................................. 58
SALAD OF COLORFUL PEPPERS WITH BASIL ON THE GRILL............................................................................ 59
SPINACH SALAD WITH PEAR AND AVOCADO ............................................................................................. 60
CHERRY TOMATO SALAD WITH SHRIMPS ................................................................................................. 61
GREEN SALAD WITH CHERRY AND PINE NUTS ........................................................................................... 62
SHOPSKY SALAD.................................................................................................................................. 63
SPINACH SALAD.................................................................................................................................. 64
SEASONAL SALAD WITH RED BEAN, CURD CHEESE, AND RED ONION............................................................. 65
GREEN BEAN AND CHERRY SALAD WITH SHALLOT...................................................................................... 66
EASY SHRIMP SALAD............................................................................................................................ 67
PASTA ............................................................................................................................................. 68
SPAGHETTI AL CRUDO .......................................................................................................................... 69
NOODLES WITH SHRIMPS...................................................................................................................... 71
PASTA WITH ARUGULA AND WALNUT PESTO............................................................................................ 72
SEAFOOD PASTA ................................................................................................................................. 73
PASTA WITH SHRIMPS AND BROCCOLI..................................................................................................... 74
FISH................................................................................................................................................. 75STEAMED TROUT WITH CRANBERRY SAUCE .............................................................................................. 76
SMOKED SALMON WITH RICE ................................................................................................................ 77
SALMON WITH SORREL SAUCE ............................................................................................................... 79
SHRIMP MARINATED IN CURRY.............................................................................................................. 80
BAKED SALMON WITH TARRAGON.......................................................................................................... 81
DINNER ........................................................................................................................................... 82
ASPARAGUS RISOTTO........................................................................................................................... 83
SEAFOOD RAVIOLI IN CREAM CHEESE SAUCE ............................................................................................ 84
BRUSSELS SPROUTS STEAMED WITH SAUCE .............................................................................................. 86
CHICKEN KEBAB.................................................................................................................................. 87
CHICKEN BREAST IN SOUR CREAM SAUCE ................................................................................................ 88
MUFFINS......................................................................................................................................... 89
STRAWBERRY MUFFINS........................................................................................................................ 90
COCONUT AND ALMOND MUFFINS......................................................................................................... 91
BLUEBERRY MUFFINS........................................................................................................................... 92
CITRUS MUFFINS................................................................................................................................. 93
CHEESE MUFFINS ................................................................................................................................ 94
COPYRIGHT ..................................................................................................................................... 96
Foreword