The Mediterranean Diet Cookbook: Over 200 Delicious Recipes for Better Health

by Denise Hazime

Overview

Transform your health with over 200 mouth-watering Mediterranean diet recipes
 
The Mediterranean diet is one of the healthiest diets on the planet, and science has proven that it not only can help people lose weight, but it can also benefit people with serious health issues including diabetes, high blood pressure, and coronary artery disease. But what makes the Mediterranean diet so amazing is that it’s absolutely delicious! With an emphasis earthy spices, fruits and vegetables, whole grains and legumes, seafood, lean meats, and generous amounts of olive oil, every recipe in Idiot’s Guides: Mediterranean Diet Cookbook is flavorful and satisfying, with an emphasis on using whole foods and healthy fats.
 
Here’s what you’ll find inside:
 
 • Over 200 Mediterranean recipes, each with complete nutrition information, for breakfasts, salads, soups and stews, appetizers, vegetarian entrees, fish and meat entrees, and desserts  
 • Insight on the benefits of the Mediterranean diet is, the history of the diet, and how it works
 • Helpful, practical tips for transitioning to the diet and sticking with it
 • Guidance on cooking the Mediterranean way, sourcing key ingredients and stocking your pantry, and eating out while you’re following the diet

Product Details

ISBN-13:	9781615644452
Publisher:	DK
Publication date:	04/01/2014
Series:	Idiot's Guides
Pages:	288
Sales rank:	1,091,764
Product dimensions:	7.60(w) x 9.00(h) x 0.60(d)

About the Author

Denise Hazime acquired a love of Mediterranean cooking at a very young age. Growing up in a large Lebanese family steeped in rich culinary tradition, she was exposed early on to a wide range of cooking techniques from her mother, who taught her the essentials for preparing all types of dishes the healthy Mediterranean way. As a child, if she wasn't in the kitchen helping her mother cook, she was in front of the TV watching Julia Child and Jeff Smith.

Table of Contents

Part 1 What the Mediterranean Diet's All About 1

1 What Is the Mediterranean Diet? 3

A Little History 4

The Benefits of the Mediterranean Diet 4

Disease Prevention 4

Weight Loss 5

Superb Nutrition 6

Components of the Mediterranean Diet and Lifestyle 7

On the Menu: Fresh, Nutritious Food 8

Making Time for Exercise 9

Reducing Stress 9

Family Time 10

Eating Out on the Diet 10

Changing for the Better 10

2 The Mediterranean Kitchen 13

The Mediterranean Diet Pyramid 14

Mediterranean Foods and Ingredients 15

Fresh Fruits and Vegetables 16

Whole Grains 18

Legumes and Nuts 19

Meats, Poultry, and Eggs 20

Stocking Your Pantry 21

Spices and Herbs 21

Salt 22

Olive Oil 22

Cheese and Yogurt 23

Honey, Waters, and Syrups 23

Part 2 Mediterranean Breakfasts and Brunches 25

3 Quick Breakfasts 27

Yogurt Spread (Labne) 28

Yogurt Bowl 29

Quick Cream of Wheat 30

Garlic Scrambled Eggs 31

Holiday Eggs 32

Mediterranean Omelet 33

Potatoes and Eggs Omelet 34

Herbed Potatoes and Eggs 35

Fried Cheese 36

4 Brunch Bites 37

Breakfast Casserole (Fatteh) 38

Mediterranean Breakfast Quiche 39

Shauklish Cheese 40

Cheesy Breakfast Pizza (Cheese Manakish) 41

Thyme Breakfast Pizza (Zaatar Manakish) 42

Breakfast Beans (Ful Mudammas) 43

Chicken Liver 44

Sweet Bread with Dates 45

Part 3 Lunch on the Mediterranean 47

5 Lovely Lunch Salads 49

Tabbouleh Salad 50

Fattoush Salad 51

Mediterranean Garden Salad 52

Tomato and Cucumber Salad 53

Mediterranean Potato Salad 54

Roasted Beet Salad 55

Quinoa Salad 56

Warm Mediterranean Salad 57

Mediterranean Pasta Salad 58

Spinach Salad 59

Greek Salad 60

Lentil Salad 61

Bean Salad 62

Fig Salad 63

Watermelon Salad 64

Mediterranean Dressing 65

6 Super Soups 67

Beef and Vegetable Soup 68

Chicken Soup 69

Pumpkin Soup 70

Yellow Lentil Soup 71

Hearty Brown Lentil Soup 72

Lentil and Swiss Chard Soup 74

Freekeh Soup 75

Barley and Chicken Soup 76

7 Soothing Stews 77

Ghallaba Stew 78

Eggplant Stew 79

Jew's Mallow Stew (Mulukhiya) 80

Okra Stew (Bamya) 81

Green Pea Stew (Bazella) 82

Cauliflower Stew 83

Green Beau Stew 84

8 Meaty Mediterranean Lunches 85

Beefy Pita Sandwiches 86

Kefta Burgers 87

Baked Spaghetti with Beef 88

Hearty Meat and Potatoes 89

Beef Stuffed Squash (Kusa Mihshi) 90

Beef Stuffed Baked Potatoes 91

Lamb-Stuffed Baked Peppers 92

Lamb Cabbage Rolls (Malfouf) 93

Cheeseless Meat Pizza (Lahme bi Ajeen) 94

Breaded Chicken (Chicken Escalope) 95

Chicken Phyllo Rolls (Msakhan) 96

Chicken Quinoa Pilaf 97

Fish with Tahini Sauce (Fish Tagine) 98

Lemon Cilantro Shrimp 99

Grilled Shrimp Sandwiches with Pesto 100

Shrimp and Vegetable Rice 101

Basil and Shrimp Quinoa 102

9 Very Vegetarian Lunches 103

Falafel Pita Pockets 104

Couscous with Vegetable Stew 105

Sweet and Savory Couscous 106

Macaroni with Yogurt Sauce 107

Vegetable Grape Leaves 108

Eggplant Casserole (Moussaka) 109

Green Beans and Tomatoes 110

Zucchini Fritters 111

Spanakopita 112

Zesty Flatbread Pizza 113

Mediterranean Grilled Cheese Sandwiches 114

Fried Eggplant and Cauliflower Sandwiches 115

10 Great Grain, Rice, and Bean Dishes 117

Bulgur with Seasoned Lamb 118

Bulgur Chickpea Pilaf 119

Bulgur Tomato Pilaf 120

Freekeh Pilaf 121

Spiced Tomato No-Bake Pilaf 122

Pumpkin Kibbeb 123

Zucchini and Brown Rice 124

Lentils and Rice (Mujaddara with Rice) 125

Lentils and Bulgur Wheat Pilaf (Mujaddara Hamra) 126

Part 4 Snacks, Sauces, and More 127

11 Delightful Dips and Spreads 129

Traditional Hummus 130

Hummus with Meat 131

Cilantro Jalapeno Hummus 132

Roasted Red Pepper Hummus 133

White Bean Hummus 134

Volcano Feta 135

Muhammara Spread 136

Eggplant Dip (Mutabal) 137

Olive Tapenade 138

Roasted Red Pepper and Sun-Dried Tomato Tapenade 139

Baba Ganoush 140

12 Appealing Appetizers and Breads 141

Hummus Appetizer Bites 142

Aromatic Artichokes 143

Cheese Rolls 144

Spinach Pies 145

Meat-Filled Phyllo (Samboosek) 146

Beef Tartar (Kibbeh Nayeh) 147

Pita Bread 148

Savory Pita Chips 149

Rosemary Olive Bread 150

Multipurpose Dough 151

13 Sauces, Spices, and Condiments 153

Tzatziki Sauce 154

Homemade Greek Yogurt 155

Tahini Paste 156

Tahini Sauce (Tarator) 157

Garlic Sauce 158

Lemon Basil Garlic Sauce 159

Hot Sauce (Harissa) 160

Zaatar 161

Seven Spice Mix 162

Part 5 Mouthwatering Mediterranean Mains 163

14 Beef and Lamb Dinners 165

Beef Shawarma 166

Kefta Kabob 167

Kibbeh with Yogurt 168

Kibbeh in a Pan 169

Beef Shish Kabobs 170

Tomato and Beef Casserole 171

Upside-Down Rice (Makloubeh) 172

Meat and Rice-Stuffed Grape Leaves 174

Square Meat Pies (Sfeeha) 175

Dumplings in Yogurt Sauce 176

Stuffed Squash Casserole 177

Beef and Potatoes with Tahini Sauce 178

Stuffed Eggplant Casserole 179

Lamb Chops 180

Roast Leg of Lamb 181

Lamb Meatballs 182

Braised Lamb and Tomatoes 183

Lamb and Rice Pockets 184

15 Chicken Entrées 185

Chicken Shawarma 186

Spiced Chicken and Rice 187

Chicken Roulade 188

Roasted Chicken 189

Mediterranean Meatloaf 190

Chicken Kefta Kabob 191

Chicken Skewers (Shish Tawook) 192

Chicken and Potatoes 193

Braised Chicken 194

Grilled Chicken on the Bone 195

16 Seafood Suppers 197

Fish and Rice (Sayadieh) 198

Spiced Fish 199

Pan-Seared Cod with Cherry Tomatoes 200

Salmon with Pesto 201

Baked Salmon 202

Tilapia with a Light Olive Sauce 203

17 Vegetarian Entrees 205

Vegetarian Quinoa Pilaf 206

Vegetarian Bowtie Veggie Pasta 207

Vegetarian Couscous-Stuffed Tomatoes 208

Vegetarian Stuffed Baked Potatoes 209

Vegetarian Stuffed Squash 210

Vegetarian Baked Spaghetti 211

Vegetarian Potato Kibbeh 212

Vegetarian Cabbage Rolls 213

18 Sensational Side Dishes 215

Brown Rice with Vermicelli Noodles 216

Spicy Herb Potatoes (Batata Harra) 217

Green Fava Beans 218

Yellow Rice 219

Pickled Persian Cucumbers 220

Pickled Turnips (Kabees) 220

Dandelion Greens 221

Spiced Meat and Rice 222

Sautéed Zucchini and Mushrooms 223

Part 6 Delectable Desserts 225

19 Cookies, Baklava, and More 227

Pistachio Cookies 225

Date Cookies 229

Holiday Date Cookies (Maamoul) 230

Chocolate-Dipped Pistachio Sugar Cookies 231

Jam Cookies 232

Baklava 233

Chocolate-Peanut Baklava 234

Date Balls 235

Fig Bars 236

Fig Puffs 237

Coconut Puffs (Macaroons) 238

20 Crave-Worthy Cakes 239

Eggless Farina Cake (Namoura) 240

Turmeric Cake (Sfoof) 241

Yogurt Cake 242

Date Cake 243

Olive Oil Cake 244

Yellow Cake with Jam Topping 245

Mediterranean Doughnuts 246

Mediterranean Cheesecakes 247

21 More Tempting Treats 249

Halva (Halawa) 250

Custard Cookie Trifle 251

Rice Pudding 252

Mediterranean Bread Pudding (Aish el Saraya) 253

Shredded Phyllo and Sweet Cheese Pie (Knafe) 254

Fried Pancakes 255

Custard-Filled Pancakes (Atayef) 256

Phyllo Custard Pockets (Shaabiyat) 257

Ashta Custard 258

Sweet Cheese Rolls (Halawet el Jibn) 259

Mascarpone-Stuffed Dates 260

Mediterranean Fruit Tart 261

Fruit Salad 262

Simple Syrup 263

Turkish Coffee (Greek Coffee) 264

Cinnamon Tea 265

Glossary 267

Index 279