The Everyday Mediterranean

The Mediterranean Heart Healthy Diet Recipes For Weight Loss, Renewed Vitality and Long
Life
DIANE SHARPE
Copyright 2013 Diane Sharpe

All Rights Reserved. No part of this publication may be reproduced in any form or by any
means, including scanning, photocopying, or otherwise without prior permission.
Disclaimer
The information provided in this book is for educational purposes only. I am not a physician
and this is not to be taken as medical advice or a recommendation to stop eating other foods.
The information provided in this book is based on my experiences and interpretations of the
past and current research available. You should consult your physician to ensure that the
recipes in this book are appropriate for your individual circumstances. If you have any health
issues or pre-existing conditions, please consult your doctor before implementing any of the
information that is presented in this book. Results may vary from individual to individual. This
book is for informational purposes only and the author does not accept any responsibilities for
any liabilities or damages, real or perceived, resulting from the use of this information.
Table of Contents
The Gold Standard For Eating Healthy Foods
MEDITERRANEAN BREAKFAST RECIPES
Mediterranean Chicken Wrap
Poached Egg Over Avocado Toast
Turkey Potpies
Cheesy Fig-Walnut Crepes
Calli Granola
Bell Pepper and Egg Gratin
Mediterranean Breakfast Plate
Fruity Breakfast Bowl
Quinoa Breakfast
Mini Spinach Frittatas
Turkey Pitas
Celery Egg Sandwich
MEDITERRANEAN LUNCH RECIPES
Pashian Tuna Salad
Sian Chicken Salad
Whole Orzo Salad
Carrot Mintmellow Salad
Black Bean and Mango Salad
Arugula Crumbled Feta Salad
Panzanella Salad
Cucumber-Salmon Salad
Tomato and Olive Rice
Taltali Baked Rice
Mazadenni Chicken Olives
Fennel Seafood Paella
Chardon Cheesy Shrimp
Greek Chicken Waldorf
MEDITERRANEAN DINNER RECIPES
Mediterranean Tuna Trenette
Angel Hair Pasta Shrimp
Gromer Vegetable Pasta
Median Turkey Pasta
Veggie Nut Peas Linguine
Leafy Penne Feta Cheese
Walnut Poached Halibut
Kalamata Chicken Rolls
5
Cannellini Salmon Fillet

Beef Kalamata Capers
Cannellini Stew
Cilantro Parmesan Rice
Stir-Fry Lentils with Greek Yogurt
Garbanzos Pasta w/ Rice
Salmon Walnut Salsa
MEDITERRANEAN SNACKS
Feta and Olives Spread
Fun Picnic Snack
Creamy Blueberry
Cherries in Ricotta
Mediterranean Spinach Cakes
Creamy Lentil Cakes
Roasted Squash Wrap
Olive Feta-honey Cakes
Hazelnut Cookies
Feta-Olive Cakes
ITS NOT SURPRISING
THE GOLD STANDARD FOR EATING HEALTHY FOODS

How about indulging in the nutritious, health-transforming and tasty meals of the Southern
Mediterranean? Various studies have shown that people who eat based on the Mediterranean
lifestyle usually enjoy a host of health benefits, including remarkable weight loss and
significant improvement in heart health. This is largely due to the fact that the Mediterranean
diet is not a hit and run diet craze. Instead, it is a lifestyle of healthy nutrition which has been
influenced by the primitive dietary patterns of Southern Italy, Spain and Greece. In essence, it
is a proven healthy living and weight loss lifestyle for long term weight loss and improved
health.
In recent years, the Mediterranean lifestyle has been gaining more attention from people around
the globe due to its rewarding health benefits. The most implicit version of the Mediterranean
diet was brought to the forefront by a doctor named Walter Willett of the Harvard University's
School of Public Health from the mid-1990s. After surviving the test of time and the views of
many critics, the Mediterranean diet holds true to good health and has been regarded as a gold
standard of eating healthy foods, by many. Research has shown that based on the usual food
pattern of the rest of southern part of Italy and Greece back in 1960s, the Mediterranean diet,
together with usual physical activity is likely to result in amazing health benefits. Moreover, a
growing number of restaurants worldwide have already joined the trend of serving healthconscious consumers with foods that are mostly organic which is the essence of Mediterranean
diet recipes.
Additionally, the Mediterranean diet is an ideal lifestyle which will allow you to reach your
goal of cutting excess weight while still consuming delicious foods and enjoying your
everyday life. The main aspects of this diet comprise of a proportionally high utilization of
healthy whole grains, olive oil, unrefined cereals, legumes, fruits, and vegetables, fair to high
consumption of fish, fair consumption of dairy products like cheese and yogurt, fair wine
consumption, and low consumption of meat products.
One of the key elements of the Mediterranean diet is olive oil. It has a very high level of
monounsaturated fats, most particularly oleic acid, which epidemiological studies propose
may be linked to a decrease risk of coronary heart disease. There is also an indication that
antioxidants in olive oil helps improve cholesterol regulation and the reduction of LDL
cholesterol. It has also been found to have anti-inflammatory and anti-hypertensive effects as
well. Interesting, isnt it?
In order to be a successful Mediterranean dieter, you will just need to focus on the must-haves
of the diet, strongly pay attention to lifestyle changes while also balancing your meals, exercise
portion control and also increase your physical activity.
Most weight loss diets just come and go. Yes, one of them may probably help you lose some
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excess weight but they arent something you can comfortable live with long-term. On the other
hand, the Mediterranean Diet is centered entirely on your lifestyle including the types of foods
you consume, its portion sizes, your physical activities and also your overall way of living.
You can integrate these changes in your daily life almost seamlessly. The diet creates a longterm routine that will benefit you NOT only with weight loss but with sustained health as well.
In support to your exciting Mediterranean lifestyle, here are some complete Mediterranean
Diet recipes to add flavor and variation to your meals. These recipes include interesting and
wholesome choices for breakfast, lunch, dinner and even snacks which you and your family
will love. Enjoy the eating experience!
MEDITERRANEAN
BREAKFAST RECIPES
These recipes represent a good start for persons wishing to start or continue using the
Mediterranean Diet. The taste will be quite encouraging and always sumptuous for anyone
looking for better and healthier choices.
Mediterranean Chicken Wrap

This Mediterranean wrap recipe is packed with couscous and chicken tenders. This has a dose
of fresh nutritious herbs with a hint of lemon and wrapped in healthy spinach wrap.
Servings: 2
PREPARATION TIME: 5 minutes
COOKING TIME: 30 minutes
Ingredients:
2 tbsp whole wheat couscous
pound chicken tenders
cup water
cup chopped fresh mint
cup chopped parsley
2 tbsp lemon juice
1 tbsp extra-virgin olive oil
1 tsp minced garlic
Salt and pepper to taste
2 tbsp chopped tomato
cup chopped cucumber
2 10-inch spinach wraps
Directions:
1. In a saucepan, bring water to a boil. Stir in couscous. Remove from heat. Let it stand
covered for about 5 minutes. Place aside.
2. In a small bowl, combine the following ingredients: chopped parsley, chopped mint,
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lemon juice, olive oil, minced garlic, salt and pepper to taste.
3. In another bowl, toss the chicken tenders with salt and pepper and 1 tablespoon of the
parsley mixture. Place tenders in a non-stick skillet. Cook for 5 minutes in each side over
medium heat. Cut into bite-sized pieces when cool.
4. Combine the remaining parsley mixture with the couscous together with the tomato and
cucumber.
5. Divide and spread chicken and couscous mixture onto each spinach wrap. Roll like
burrito. Serve.
Per serving: 480 calories; 3g saturated fat ,11g monosaturated fat, 64mg cholesterol,
50g carbohydrates, 34g protein, 6g fiber, 652mg sodium; 382mg potassium.
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Poached Egg Over Avocado Toast

This easy recipe takes poached egg to a new level and makes a perfect breakfast. Cooking time
is for the poached egg only.
Servings: 2
COOKING TIME:
Ingredients:
1 ripe avocado, halve and stone removed
2 eggs, poached
2 slices thick whole-grain bread
1 tsp lemon juice
2 teaspoons olive oil
Red tomato slices
Minced chives
Salt and ground black pepper to taste
Directions:
1. With your spoon, scoop out avocado flesh into a bowl. Add lemon juice, salt and pepper.
Mash roughly with a spoon.
2. Brush bread with olive oil and toast. Spread avocado mixture on each slice. Lay tomato
slices and top with the poached egg.
3. Sprinkle with minced chives. Serve.
Per serving: 445 calories, 31.1g total fat,(10.6g sat), 214.1mg cholesterol, 537.7mg sodium, 26.6g total carbohydrates, 7.4g
dietary fiber, 2.2g sugar, 16.1g protein.
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Turkey Potpies
Turkey potpies are a wonderful, stick-to-the-ribs recipe that will surely be enjoyed by the
whole family. It features a unique flavor; you can recycle turkey leftovers from big holidays to
prepare this healthy and diabetic-friendly recipe.
Servings: 2
Ingredients:
1 cup cubed cooked turkey breasts
cup reduced-sodium chicken broth
6 oz no-salt-added diced tomatoes, undrained
6 oz water-packed artichoke hearts, rinsed, drained, sliced
2 tbsp ripe olives, pitted, halve
2 tbsp sliced pepperoni
2 tablespoons thinly sliced onion
1 teaspoon olive oil
1 clove garlic, minced
1 tablespoon all purpose flour
Pinch of dried oregano and ground black pepper
Crust:
Half a loaf frozen pizza dough, at room temperature or thawed
1 tablespoon egg white
Pinch of dried oregano
Directions:
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1. Using a Dutch oven, saut onions on olive oil until properly cooked. Add in minced garlic
and cook for 2-3 minutes.
2. In a small bowl, whisk together flour and chicken broth until smooth. Gradually stir the
mixture to the sauted onion. Add tomatoes. Bring to a boil and simmer, stirring for 2
minutes until thick. Turn off heat.
3. Add cooked turkey breasts, sliced artichokes, sliced pepperoni, olives, dried oregano and
black pepper. Stir gently. Divide mixture among 2 ramekins.
4. Roll out dough to fit each ramekin, cut slits. Place over the filling and press to seal edges.
5. Combine egg white and a pinch of oregano and brush over dough.
6. Place the filled ramekins on a baking sheet and bake at 425 degrees for 20-22 minutes
until crust turned golden.
Per serving: 326 calories, 4g total fat,(1g sat), 50mg cholesterol, 699mg sodium, 43g total carbohydrates, 3g dietary fiber, 26g
protein.
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Cheesy Fig-Walnut Crepes

Enjoy the creamy goodness in every package of these tasty crepes. It has a blend of goat cheese
and mascarpone cheese that will definitely satisfy your creamy craving to start off your day.
Servings: 2
Ingredients:
3 tbsp plain goat cheese, at room temp.
1 tbsp mascarpone cheese, at room temp.
1 tbsp chopped walnuts, toasted
1 tsp sour cream
Pinch of salt and ground pepper
2 fresh figs, thinly sliced, soaked in Marsala wine for 5 minutes
2 walnut crepes
Directions:
1. Preheat oven to 350 degrees F.
2. In a small bowl, whisk both cheeses, walnuts, sour cream, salt and pepper until smooth
and fluffy.
3. Divide mixture into two. Spread one side of each crepe with the mixture. Arrange slices
of fig over the filling. Fold in half or to which shape you prefer. Place in a baking sheet.
4. Bake for 5 minutes just enough to warm them slightly before serving.
5. Enjoy!
Per serving: 315 calories, 20g total fat,(9g sat, 4g mono, 9g poly), 83mg cholesterol, 312mg sodium, 11g total carbohydrates, 2g
dietary fiber, 6g protein.
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Calli Granola
This is a hearty, nutty and tangy nutritious recipe for breakfast. It is fully customized to fit
every hearts desire. This recipe is amazingly easy, a perfect match with your Greek yogurt in
the morning.
Servings: 2
Ingredients:
1 cup quick cooking rolled oats
5 tbsp chopped California walnuts
cup natural wheat bran
2 tbsp honey
tsp vanilla extract
cup dried apples
Fresh fruits for toppings, if desired
Directions:
1. Preheat your oven to 300 degrees F.
2. In a bowl, stir rolled oats, walnuts and bran.
3. In another bowl, combine honey and vanilla. Microwave on high for 20 seconds until
runny. Stir and pour over dry mixture. Toss to coat well.
4. Evenly spread granola in a shallow baking pan. Bake in 300 degree F for 30 minutes until
golden. Stir 2-3 times. Cool completely.
5. Stir in dried apples. Top with fresh fruits if desired. Serve and enjoy.
Per serving: 461 calories, 17g total fat,(2.5g sat, 3g mono, 10g poly), 0mg cholesterol, 7mg sodium, 81g total
carbohydrates, 13g dietary fiber, 12g protein.
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Bell Pepper and Egg Gratin

This is quite an appealing breakfast presentation. This is packed with vitamins from peppers,
zucchini, asparagus and lots of herbs. You can prepare the pepper mixture the night before and
finish the recipe in the morning.
Servings: 2
Ingredients:
Half a whole yellow bell pepper, cut in thin slices
Half a whole red bell pepper, thinly sliced
1 small zucchini, thinly sliced
cup walnuts
2 tomatoes, chopped
4 thin asparagus spears, cut into 2-inch lengths
1 tbsp olive oil
2 tbsp sliced onions
Pinch of red chili flakes, kosher salt and freshly ground black pepper
cup packed basil leaves
2 eggs
Directions:
1. Preheat your oven to 350 degrees F. Place 2 shallow baking dishes on a baking sheet and
set aside.
2. In a skillet, saut olive oil, onions and chili flakes over medium heat. Cook stirring for 3
minutes. Add peppers, continue cooking for 7 minutes. Add zucchini and tomatoes. Cook
stirring for 10 minutes until tender. Stir in basil leaves.
3. In a shallow pan, bring salted water to a boil. Add asparagus and cook until firm tender.
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Drain and add to the pepper mixture.

4. Divide the mixture into 2 shallow dishes making a well in the center. Break egg and drop
into each center.
5. Arrange asparagus around edges. Sprinkle with walnuts. Bake for another 20 minutes,
then serve and enjoy.
Per serving: 400 calories, 32g total fat,(5g sat, 10g mono, 15g poly), 0mg cholesterol, 566mg sodium, 21g total
carbohydrates, 7g dietary fiber, 15g protein.
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Mediterranean Breakfast Plate

This classic recipe allows you to make the most of your summer tomatoes and some
cucumbers. The entire recipe will come together in just a couple of minutes and can easily be
doubled if needed.
Servings: 2
COOKING TIME:
Ingredients:
2 large tomatoes, cut into wedges
4 slices oat, soya, and linseed bread
150g cucumber, chunked
75g reduced-fat feta cheese, cubed
6 black olives
4 pcs. onion rings
1 tsp olive oil
Freshly ground black pepper
Directions:
1. In two serving plate, divide and arrange tomatoes, cheese, cucumber and olives.
2. Sprinkle each plate with olive oil, and pepper.
3. Top with onion rings and bread to serve.
Per serving: 368 calories, 10g total fat,(4g sat) 873mg sodium, 45g total carbohydrates, 7g dietary fiber, 10g sugar, 18g protein.
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Fruity Breakfast Bowl

This fruity bowl is super easy to prepare. You will love the combination of prunes and apricots. This recipe is fully packed of
fiber, a fantastic bowl to start your day.
Servings: 2
COOKING TIME: 1 minute
Ingredients:
1 cup dried prunes, pitted
1 cup dried apricots, pitted
cup almonds, slivered
2 tbsp water
cup low-fat Greek yogurt
Directions:
1. In a bowl, mix apricots, prunes and water. Microwave for a minute.
2. Divide evenly into 2 serving bowls and top with yogurt and almonds.
3. Serve.
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Quinoa Breakfast
Quinoa is a natural fit for breakfast. It is so nutty and has a slightly sweet flavor that can go
savory. The texture of the grain will lend itself to baked goods as well as porridges.
Servings: 2
Ingredients:
1 cup quinoa
2 cups milk
2 dried dates, pitted and chopped finely
2 dried apricots, pitted and chopped finely
cup chopped raw almonds
1 teaspoon each sea salt, ground cinnamon and vanilla extract
2 tbsp honey
Directions:
1. In a skillet, toast almonds for 5 minutes until just golden brown. Set aside.
2. In another saucepan, heat cinnamon and quinoa together over medium heat until warmed
through. Stir in milk and salt and bring to a boil. Reduce heat to low. Simmer covered for
15 minutes and stir in vanilla, honey, apricots, dates, and half of the almonds. Turn off
heat.
3. Divide the mixture into two serving bowls. Top with the rest of almonds to serve.
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Mini Spinach Frittatas

This is an easy to prepare recipe. It will just take minutes to whip up and your breakfast will
be packed with a yummy and high in protein frittata.
Servings:
PREPARATION TIME:
COOKING TIME:
15 minutes
30 minutes
Ingredients:
3 eggs
3 tbsp milk
1 tsp chopped onion
2 slices turkey bacon, chopped
3 tbsp feta cheese
cup spinach, chopped
Directions:
1. Preheat oven to 350 degrees Fahrenheit. With a non-stick olive oil cooking spray, spray a
muffin tin.
2. Heat skillet over medium heat. Add onion and bacon and cook until browned. Add
spinach and cook until just wilted. Remove from heat and set aside to cool.
3. In a small bowl, beat eggs and add milk and feta cheese. Stir in spinach mixture.
4. Fill in 2/3 full of the mixture in each muffin pan. Allow to bake for 30 minutes until centre
bounces back when touched or becomes firm. Serve and enjoy.
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Turkey Pitas
Pitas can excitingly be more than just pockets! Let this flat bread find its varied potential
fillings with this unconventional and quick breakfast recipe.
Servings: 2
PREPARATION TIME:
COOKING TIME:
10 minutes
20 minutes
Ingredients:
lb ground turkey
2 pita pockets
3 oz low-fat Greek yogurt
cup feta cheese, crumbled
1 egg
1/3 cup loosely packed fresh mint leaves, coarsely chopped and divided
2 cups thinly sliced iceberg lettuce
1 tomatoes, sliced
Directions:
1. Cut off 1/3 piece of each pita and process in a food processor to make about 4 tbsp pita
breadcrumbs.
2. In a mixing bowl, combine the following ingredients: turkey, pita crumbs, feta cheese,
egg, half of the mint, salt and pepper. Shape mixture into 4 small patties.
3. Heat skillet over medium heat. Cook patties for 10 minutes each side or until browned
and thoroughly cooked. Switch off heat.
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4. In a small bowl, combine yogurt and the remaining mint.

5. Fill each pita with lettuce, tomatoes, 2 patties and yogurt sauce. Serve.
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Celery Egg Sandwich

This classic egg salad mixture will hold up well in your fridge. This is simply delicious served over fresh lettuce leaves and
whole grain bread.
Servings:
PREPARATION TIME:
15 minutes
Ingredients:
2 eggs, hard-boiled
2 slices whole grain bread
2 tsp olive oil
Lettuce leaves
cup plain Greek yogurt
2 tsp Dijon mustard
1 stalk celery, diced
Directions:
1. Brush each slice of bread with olive oil and toast.
2. Using a fork, mash the eggs and combine with the remaining ingredients in a bowl.
3. Place lettuce leaves on top of the bread followed by the egg mixture.
4. Serve.
Per Serving: 210 Calories, 6g fat, 310mg sodium, 15g carbohydrate, 10g protein.
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MEDITERRANEAN
LUNCH RECIPES
In this section you will find various types of Mediterranean lunches that you will come to
know and love. You may cook them a few times to perfect your Mediterranean cooking
techniques. It is quite okay to add in your favorite ingredients once you keep it true
Mediterranean. Enjoy the cooking experience!
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Pashian Tuna Salad

Tuna and tomatoes are perfect for each other. This is a healthy salad packed with omega 3
from tuna and the stuffed with olives to seal the deal.
Servings: 2
Ingredients:
2 tbsp plain Greek yogurt
cup cottage cheese
2 tsp Italian dressing
2 medium tomatoes, cut into wedges
2 cans 3 oz white tuna in water, flaked and drained
8 stuffed green olives, sliced
Directions:
1. In a small bowl, combine cottage cheese, dressing and mayo. Lightly mix in tuna and
olives.
2. Place in a serving plate with tomato wedges and serve as desired.
Per Serving: 270 Calories, 17g total fat (3g sat), 35mg cholesterol, 760mg sodium, 7g carbohydrate, 2g dietary fiber, 5g sugars,
20g protein.
27
Sian Chicken Salad

This easy and creamy chicken salad recipe is summer and spring food at its best. This is
incredibly easy to prepare with the light taste of yogurt. Serve with lettuce leaves.
Servings: 2
Ingredients:
1 cup roasted chicken breast,
2 tbsp green onions
2 tbsp pine nuts, toasted
cup chopped celery
1 tbsp chopped basil
Dressing:
2 tbsp plain Greek yogurt
tbsp lemon juice
1 tbsp sour cream
Lettuce leaves
Pinch of salt and chili flakes
Directions:
1. In a bowl, mix all the salad ingredients.
2. In another small bowl, mix ingredients for the dressing. Combine with the salad mixture.
Toss well. Serve in a bed of lettuce leaves.
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Whole Orzo Salad

This salad is made with whole wheat orzo and topped with some olives and dried tomatoes. A
great side dish for your seasoned grilled salmon or chicken.
Servings: 2
PREPARATION TIME: 1 hour and 20 minutes
Ingredients:
2 cups whole wheat orzo, cooked per instructions
1/3 cup Kalamata olives, pitted and halved
cup diced sundried tomatoes
1 tbsp olive oil
cup cubed feta
cup pine nuts, toasted
1 tbsp lemon juice
1 tbsp diced fresh parsley
Directions:
1. Place cooked orzo in a bowl, drizzle with olive oil. Stir. Add feta, olives, tomatoes, nuts
and parsley on top. Toss these ingredients together. Add salt and pepper according to
taste.
2. Chill for an hour and serve with choice of grilled veggies.
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Carrot Mintmellow Salad

This is a light and bright side salad idea, a simple carrot salad recipe typically found on mezze
platters. This is also refreshing way to use great spring carrots with a drizzle of olive oil.
Servings: 2
PREPARATION TIME: 1 hour and 5 minutes
COOKING TIME:
Ingredients:
1 cup coarsely grated carrots
1 tbsp olive oil
1 tbsp fresh lemon juice
1 tbsp chopped fresh mint
1 clove garlic, crushed
Pinch of salt
Directions:
1. In a bowl, toss all the ingredients to coat. Chill for an hour. Serve.
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Black Bean and Mango Salad

This juicy salad recipe is rich in protein and healthy fats. This will help you to stay satisfied
for hours.
Servings: 2
Ingredients:
cup canned black beans, rinsed and drained
cup diced fresh mango
cup cooked lentils
cup diced red bell pepper
cup seeded, minced jalapeno pepper
2 tbsp minced red onion
1 tbsp lime juice
1 tbsp minced fresh cilantro
1 tbsp orange juice
1 tbsp garlic-infused extra virgin olive oil
Pinch of salt
Directions:
1. In a serving bowl, add the ingredients listed and combine well.
2. Chill for about 20 minutes. Serve.
Per Serving: 180 Calories, 7g fat, 290mg sodium, 25g carbohydrate, 7g protein.
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Arugula Crumbled Feta Salad

This is a very quick salad recipe; you can have this in just a couple of minutes. This is a
simple yet wonderfully crisp salad.
Servings: 2
Ingredients:
1 cup arugula
2 tbsp cut into bite-sized crisp bread
cup firm cubed cucumber
6 small olives
2 mint leaves, coarsely chopped
2 tbsp olive oil
tbsp red wine vinegar
2 small radishes, sliced
1 tbsp crumbled feta cheese
Directions:
1. In a bowl, combine olive oil, mint, and vinegar. Whisk until a smooth texture is achieved.
Sprinkle well with salt and pepper.
2. In other bowl, place crisp bread and 1/3 of the dressing. Add arugula and toss. Add
cucumber and radishes. Lightly stir in the remaining dressing.
3. Add feta and gently fold to coat evenly. Top with olives. Serve.
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Panzanella Salad
This is an effortless and delicious salad recipe. Serve this with a piece of seasoned grilled salmon for a great lunch.
Servings: 2
COOKING TIME:
Ingredients:
4 tbsp fresh mozzarella cheese, drained and chopped
4 tbsp classic ranch dressing
Pinch of curry powder
cup sliced cucumber
cup small pitted black olives
2 tbsp chopped red onions
1 radish, sliced
1 tomato, cubed
cup torn mixed salad greens
Half a whole pita bread, cut into bite-sized and toasted
Directions:
1. In a small bowl, mix dressing and curry powder until well blended.
2. In another bowl, combine cucumbers, cheese, olives, onions, tomato and radishes. Lightly
mix in dressing mixture.
3. Add mixed salad greens and pita pieces. Toss to coat and serve.
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Cucumber-Salmon Salad
This salad recipe is so easy to do. Just a simple assembling of ingredients on the serving plate
and your lovely lunch is ready. This tastes fresh and is very much impressive.
Servings: 2
COOKING TIME:
Ingredients:
1 large cucumber
3 thinly sliced radishes
2 thinly sliced smoked salmon
3 tbsp Italian dressing
3 tbsp olives, pitted
2 tbsp chopped red onions
cup crumbled feta cheese with basil and tomato
Directions:
1. Using a vegetable peeler, cut cucumber into long thin ribbons. Place in a bowl and add all
the remaining ingredients. Toss and drape smoke salmon to the top and serve as desired.
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Tomato and Olive Rice

Tomato and olive rice recipe has a bursting flavor. It is packed of nutrients from tomatoes,
spinach and olives. This is a great pick for a quick meal.
Servings: 2
COOKING TIME:
Ingredients:
1 cup cooked brown rice
4 black or green olives, de-seeded and chopped
4 sun-dried tomato pieces, chopped
1 tomato, chopped
Extra virgin olive oil
Pinch of salt
A handful of baby spinach leaves
Directions:
1. Place cooked brown rice into a skillet with olive oil. Add tomato, stir fry until tomatoes
soften. Add the remaining ingredients.
2. Cook for about 3 minutes. Stir in baby spinach. Add olive oil if the mixture is too dry.
Turn off heat.
3. Serve.
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Taltali Baked Rice

Taltali Baked Rice is a fiber rich recipe made with brown rice tossed into a colourful meal.
You can serve this along with various entrees like baked salmon and grilled lamb chops.
Servings: 2
Ingredients:
1 cup cooked medium-grain brown rice
cup cubed artichoke hearts
cup asparagus pieces, blanched
2 tbsp diced roasted red pepper
cup sun-dried tomatoes in oil
2 tbsp diced goat cheese
2 tsp red wine vinegar
1 tbsp extra virgin olive oil
2 tsp fresh minced parsley
Directions:
2. In a bowl, combine rice, artichokes, tomatoes, asparagus, goat cheese and pepper. Mix.
Add olive oil, red wine vinegar, parsley, salt and pepper. Toss to combine.
3. Spread the mixture into a casserole dish. Bake for 25-30 minutes until cheese begins to
brown lightly.
4. Serve warm.
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Mazadenni Chicken Olives

This Mazadenni Chicken Olives is a mixture of somewhat classic baked chicken recipe with
olives, tomatoes and lots of herbs and spices. This would be a perfect tangy lunch for you over
a glass of red wine.
Servings: 2
COOKING TIME: 1 hour
Ingredients:
2 chicken breasts, de-boned and skin removed
2 tbsp dry white wine
1 tbsp olive oil
2 tbsp red wine vinegar
1 tsp Dijon mustard
1 tsp honey
cup dates, pitted and halved
cup olives, pitted
2 sprigs fresh thyme
1 tbsp capers, drained
cup cherry tomatoes
1 tbsp chopped parsley
Directions:
1. Preheat oven to 375 degrees.
2. Season chicken with lemon juice, salt and pepper. Heat oil in a skillet over medium heat.
Cook chicken for 6 minutes each side until golden brown. Transfer chicken into a baking
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3.
4.
5.
6.
7.
dish.
Place white wine in the skillet. Whisk in red wine vinegar, mustard, honey and dates.
Simmer for a some minutes, then switch off heat.
In a bowl, mix olive oil, thyme, capers, olives and cherry tomatoes. Season with salt and
pepper. Toss to combine.
Distribute mixture evenly over chicken and top with pan sauce.
Bake for 50 minutes until chicken is cooked through.
Sprinkle with parsley. Serve.
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Fennel Seafood Paella

The whole wheat couscous in this recipe soaks up with the savory broth infused in saffron.
This rich and satisfying recipe is perfect for Mediterranean diet enthusiasts.
Servings: 2
Ingredients:
cup scallops, hard muscle removed
cup small shrimps, peeled and deveined
cup whole wheat couscous
cup vegetable broth
1 cup diced tomatoes, unsalted, with juice
1 onion, chopped
Pinch of salt and pepper
tsp each dried thyme and fennel seeds
Pinch of crumbled saffron threads
Directions:
1. Heat oil in a skillet on medium heat. Cook onion for about 2-3 minutes. Add minced
garlic, fennel seeds, dried thyme, saffron, a pinch of salt and pepper. Saut for about 20
seconds.
2. Pour in vegetable broth and tomatoes. Simmer covered for 2 minutes in reduced heat.
3. Increase heat to medium and add scallops. Cook for 2 minutes and add in shrimp, cook
stirring for 2 minutes more. Stir in couscous, cover and remove from heat. Let it stand for
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about 5 minutes and fluff.

4. Serve.
Per Serving: 409 Calories, 7g total fat (1g sat, 4g mono), 103mg cholesterol, 584mg sodium, 59g carbohydrate, 10g dietary
fiber, 399mg potassium.
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Chardon Cheesy Shrimp

Chardon Cheesy shrimp is a delicious recipe topped with sauted fennel and scallions. It is
also topped with feta cheese for a creamier taste.
Servings: 2
Ingredients:
6 large shrimps, peeled, deveined
cup Greek Chardonnay
cup crumbled Greek Feta cheese
1 tbsp lemon juice
tbsp extra-virgin olive oil
a whole medium bulb fennel, cored, minced
2 scallions, thinly slice
1 jalapeno, seeded, minced
Directions:
1. In a small bowl, toss shrimp with tbsp lemon juice and add some salt to taste.
2. Heat oil in a skillet over medium high heat. Add in minced fennel, jalapeno pepper, and
thinly sliced scallions. Cook stirring for 4 minutes until soft and slightly browned. Pour
wine and cook for another 1 minute.
3. Place shrimp on top of fennel mixture. Cover and cook for 3 minutes until shrimp are
cooked through. Turn off heat.
4. Place shrimp to a plate and add remaining tbsp lemon juice, pepper and feta to the pan.
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Stir until cheese begins to melt.

5. Place mixture on top of the shrimp. Serve.
Per Serving: 240 Calories, 9g total fat (3.5g sat, 4g mono), 227mg cholesterol, 631mg sodium, 8g carbohydrate, 2g dietary
fiber, 540mg potassium, 26g protein.
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Greek Chicken Waldorf

You can try this recipe using leftover cooked chicken. Chicken Waldorf is loaded with herbs,
nuts and fruits. You can enjoy this meal at lunchtime with a slice of baguette and watercress.
Servings: 2
COOKING TIME:
Ingredients:
1 cup chopped cooked chicken
cup apple, diced
cup grapes
3 tbsp low-fat Greek yogurt
3 tbsp low-fat mayo
1 tsp lemon juice
cup chopped celery
cup chopped walnuts, toasted
salt
Directions:
1. In a medium bowl, whisk yogurt, mayo, lemon juice and salt. Add chicken, grapes, apple,
2 tbsp walnuts and celery. Mix to coat well.
2. Top with the remaining walnuts. Serve.
Per Serving: 356 Calories, 16g total fat (2g sat, 3g mono), 78mg cholesterol, 408mg sodium, 23g carbohydrate, 1g sugar, 3g
dietary fiber, 537mg potassium, 31g protein.
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MEDITERRANEAN
DINNER RECIPES
I always enjoy these delicious Mediterranean dinner choices. In some instances they will also
work perfectly for a filling and nutritious lunch. Lets start cooking one of these recipes today.
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Mediterranean Tuna Trenette

Take the chance to taste this easy-to-prepare pasta dish tonight and feel like you are in Mediterranean getaway.
Servings: 2
Ingredients:
4 oz. uncooked trenette pasta
4 oz. drained tuna in water
14 oz. tomatoes, crushed
1 cloves garlic, finely crushed
2 tbsp. celery, finely chopped
tbsp. vegetable or olive oil
Salt and ground pepper to taste
5 tbsp. Kalamata olives(may use ripe olives)
Parsley, for garnish
Directions:
1. Cook pasta following directions on the package, then drain after
2. Meanwhile, pour oil in a skillet over med-high heat. Add in celery and stir occasionally for 2 minutes until it softens. Then
add garlic and stir for about 30 seconds.
3.
Pour in tuna, tomatoes, and pepper. Let it cook for 5 to 6 minutes stirring often until it thickens a little. Add and cook
olives for 2 more minutes or until hot.
4.
In a plate, place sauce over pasta then garnish it with parsley.
Per serving: 430 calories, 110 from sat, 12g total fat, 2g from saturated fat, 660mg sodium, 10mg cholesterol, 28g protein, 56g
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total carbohydrates, 4g dietary fibre.
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Angel Hair Pasta Shrimp

This dish will give you a reason to celebrate! The tangy taste of mixed tomatoes, lemon juice, and spices plus the tasty flavour
of shrimp makes this dish exciting..
Servings: 2
Ingredients:
4 oz. angel hair pasta, uncooked
lb. medium sized raw shrimps, with skin and veins taken off
2 cloves garlic, crushed finely
1 small onion, sliced finely
1 tsp. drained capers
4 tbsp. butter with olive oil and sea salt
1 tbsp. drained sun-dried tomato in oil, strips
A pinch of red pepper flakes
tsp. dried oregano leaves
Juice of 1 medium lemon
Salt to taste
Directions:
1. Prepare pasta using the directions on package then drain, set aside cup cooking water. Return cooked paste in the pan
and cover to keep it warm.
2.
Melt butter over medium heat in a large skillet. Add onion and garlic and stir it occasionally for 5 minutes, until onion
becomes soft. Then add the oregano, tomatoes, pepper flakes, capers, and salt. Let it cook for 3 minutes.
3.
Add in shrimp and cover it. Cook for 5 minutes or until shrimp turns pink. Gradually pour in lemon juice and pasta
cooking water.
4.
Add the pasta and toss it with the sauce and cooked shrimp and ensure that you serve while hot.
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Gromer Vegetable Pasta

Go healthy with Gromer Vegetable Pasta instead of having the usual meaty pasta sauce. Try this and feel free to spoil your
tummy. Lycopene-rich tomatoes keep your heart healthy while you enjoy this dish.
Servings: 2
Ingredients:
3 oz. angel hair pasta, uncooked
1 cup Italian tomato, diced
2 tsp. olive oil
1/8 tsp. pepper
6 pcs. ripe olives, cut into two
cup chopped onion
1/3 cup green pepper, chopped
cup sliced fresh mushroom
1 cup chopped fresh zucchini
1 tbsp. parmesan cheese, shredded
Directions:
1. Prepare pasta according to directions given on the package. While cooking, saut onion, mushrooms, zucchini, and green
pepper in olive oil until vegetables crisps. Add in garlic and cook for 1 more minute. Then add in pepper, tomatoes, and
olives. Let it cook until ingredients become tender.
2.
When pasta is ready, drain it and place in a plate. Pour the vegetable mixture on top and garnish it with cheeses.
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Per cup: 160 calories, 5g total fat (1g from saturated fat), 400mg sodium, 3mg cholesterol, 6g protein, 25g total carbohydrates,
2g fibre.
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Median Turkey Pasta

Be delighted with this meaty Mediterranean pasta. Each ounce of turkey is more loaded with
protein than any other poultry meat; it also helps with muscle growth.
Servings: 2
Ingredients:
lb. turkey cutlets
8 oz. fettuccine pasta, uncooked
2 oz. of canned sliced pitted olives (black), drained
2 tbsp. olive oil
tsp. Greek seasoning
7 oz. of canned diced tomatoes with basil, balsamic vinegar, and olive oil; not drained
2 tbsp. all-purpose flour
1 small size red onion, minced
4 tbsp. feta cheese, crumbled
Directions:
1. Prepare pasta according to directions given on the package. Meanwhile, sprinkle half amount of Greek seasoning on the
turkey cutlets then dredge it on flour. Heat 1 tbsp. olive oil in a skillet over med-high heat and put in cutlets for 3 minutes
each side or until cooked. Take out the cooked cutlets and reserve the drippings in the skillet.
2.
Heat 1 remaining oil and the drippings in the skillet. Saut onion and the other half amount of Greek seasoning in med
heat for 2 minutes or until onion is tender. Toss in olives and tomatoes, and let it cook for 1 minute. Take away from heat
and stir in cooked pasta until well mixed.
3.
Plate it and place cutlets on top, then sprinkle cheese.
Per serving: 600 calories (241 calories from fat), 27g total fat (6g from saturated fat), 750mg sodium, 680mg potassium, 6g
protein, 56g total carbohydrates( 4g fibre, 6g sugar).
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Veggie Nut Peas Linguine

T he Veggie Nut Peas Linguine uses spinach which is high in nutritional value and is
exceptionally abundant in antioxidants, especially when its still raw or steamed for a little
while. It is a good source of iron, calcium and vitamin C. Serving this pasta during dinner is
absolutely delightful and healthy.
Servings: 2
Ingredients:
6 oz. whole grain linguine pasta
4 oz. fresh sugar snap peas, trimmed and halved crosswise
2 tbsp. olive oil
2 oz. fresh baby spinach, ripped into bite-size
cup toasted walnuts
Pepper flakes(red)
Salt
1 tsp. garlic, crushed
2 tbsp. Parmesan cheese, grated
Directions:
1. Prepare the linguine pasta according to directions provided in the package. While waiting
put spinach in a bowl and pour olive oil over, then sprinkle garlic, tsp. salt, and a
pinch of pepper flakes. Mix and set aside.
2. Drain pasta and place it in the bowl with the spinach mixture. Mix it well using a food
tong, make sure pasta will be well coated with olive oil. You will notice that the spinach
will wilt after being mixed with the hot pasta.
3. Straightaway sprinkle the Parmesan and toss it well so the cheese is distributed evenly as
it melts in the process. Add in peas and walnuts, mixing very lightly so peas will not be
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spoiled.
4. Serve while hot.
Per serving: 471 calories, 25g total fat (4g from saturated fat; 10g monounsaturated fat 10g polyunsaturated fat), 307mg
sodium, 680mg potassium, 13g protein, 50g total carbohydrates(5g fibre). 4g cholesterol
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Leafy Penne Feta Cheese

This Leafy Penne Feta Cheese pasta recipe with fresh green vegetables and walnuts gives you
a way to enjoy natures bounty. The aroma of baked walnuts and the freshness of greens adds a
healthy twist to your dinner.
Servings: 2
Ingredients:
lbs. uncooked penne, whole wheat
6 cups of fresh green leafy vegetables like spinach, kale, and mustard; take off stem if needed
and chopped coarsely.
1 tbsp. olive oil
cup walnuts
1 medium onion, chopped
Salt and freshly ground pepper
Directions:
1. Bake walnuts in an oven at 250F for 10 to 12 minutes; be careful not to burn it. When
they smell delightfully roasted, take them out from the oven and set aside to make it cool.
Then chop them to your desired size.
2. Heat a large skillet for about a minute. Pour olive oil and spread to coat the pan. Turn the
heat up and saut onion for 2 minutes. Then lower the heat to medium, cook while stirring
occasionally for 5 minutes more, or until translucent and tender. Add in the greens by
batches, dashing small amount of salt after each batch. Using a tong, turn the pile of greens
upside down to make sure all are cooked evenly.
3. While waiting, cook the penne pasta using the directions in the package. Then place the
pasta into the skillet with cooked greens. Toss it and make sure to mix very well while
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adding the cheese. Add salt and pepper to taste and serve hot, topped with baked walnuts.
Per serving: 563 calories, 34g total fat (6g from saturated fat; 9g monounsaturated fat 15g polyunsaturated fat), 539mg
sodium, 680mg potassium, 52g total carbohydrates(15g dietary fibre). 17mg cholesterol, 19g protein
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Walnut Poached Halibut

The halibut fish is nearly considered as endangered. Savour the taste of this halibut dish for
your dinner time.
Servings: 2
Ingredients:
10 oz. halibut steak, fresh
medium red onion, minced
1 medium tomato, grated and seeded
2 cherry tomatoes
1 tsp. cumin, ground
cup brine-cured olives, washed and drained
small hot pepper, steamed, seeded, and coarsely chopped
3 red baby onions, steamed then peeled
2 tbsp. virgin olive oil
clove garlic, separated
tbsp. tomato paste
tsp. coriander seeds, ground
4 tbsp. toasted walnuts, finely chopped
2 tbsp. capers, washed and drained
preserved lemon peel, washed, drained, and cut into thin strips
tbsp. celery leaves, chopped
Salt and ground pepper
Flour
Directions:
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1. Rinse halibut steak, dry using paper towels, and cut to 2 equal slices. Season each piece
with salt, cumin, and pepper. Cover and chill for at least an hour.
2. Heat 1 tbsp. virgin olive oil in a deep medium skillet. Add in minced red onion and cook
in medium heat and stir for 3-4 minutes until tender. Add the grated tomatoes and let it
cook for about 7 minutes or until extra moisture evaporates. Add ground coriander,
olives, baby onions, garlic tomato paste, hot pepper, and 1 cup of water. Cover and cook
in medium heat for about 10 minutes. The sauce must be light, thin, and very hot.
3. Heat 1 tbsp. virgin olive oil in another skillet over medium-high heat. Dust the fish with
flour and fry, with skin side down in the hot oil for 2 minutes or until the skin crisps. Fry
the other side of the fish slices for 1 minute then pour in the hot sauce over it. Add in
cherry tomatoes, lemon peel, and capers then simmer over low heat for 1 more minute.
Then remove from the heat, cover, and let stand for 15 minutes. The fish will keep on
cooking with receding heat inside the skillet.
4. Garnish with walnuts and chopped celery leaves then serve.
Per serving: 400 calories, 23g total fat (3g from saturated fat; 12g monounsaturated fat, 7g polyunsaturated fat), 725mg
sodium, 32g protein, 18g total carbohydrates, 4g dietary fibre, 42mg cholesterol
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Kalamata Chicken Rolls

This Kalamata Mediterranean Chicken Rolls is fill up with tomatoes, olives, walnuts and lots
of spices. This roll also contains feta cheese for a creamier and more fulfilling dish for dinner.
Servings: 2
Ingredients:
2 slices chicken breast (4 ounces each)
2 sun-dried tomatoes in oil, diced
2 tbsp. walnut
2 Kalamata olives, chopped and pitted
4 tbsp. feta cheese, crumbled
tbsp. lemon zest
tbsp. lemon juice
4 tbsp. basil leaves
1 tsp. extra virgin olive oil
tbsp. oregano
tsp. red pepper flakes
Salt and pepper
Directions:
1. Preheat the grill to 500F.
2. In a small bowl, mix cheese, olives, walnut, dried tomatoes, lemon juice, oregano, pepper
flakes, and lemon zest then set aside.
3. Slice the chicken breast in half (length wise) so it remains attached. Lightly pound
chicken using a mallet to flatten. Place 4 to 5 basil leaves on it then add 1/3 of the walnut
and feta cheese mixture and spread equally.
4. Start rolling the chicken from one end to the other until it is shaped like a pinwheel. Brush
olive oil and lightly rub salt and pepper. Use butcher string or 2 skewers to secure the
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chicken roll and prevent it from unravelling. Repeat this procedure with the other chicken
breast and mixture.
5. Reduce heat to medium-high and place chicken 25 to 30 minutes until internal temperature
lowers to 180F. Place rolls in a serving plate and garnish. Serve this with steamed or
roasted green beans.
Per serving: 244 calories, 13g total fat (4g from saturated fat; 4g monounsaturated fat, 4g polyunsaturated fat), 263mg sodium,
2g protein, 5g total carbohydrates, 2g dietary fibre, 77mg cholesterol
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Cannellini Salmon Fillet

The combination of tuna and white beans in this dish is surprisingly awesome. Try this dish for
your dinner for a light and nutritious meal.
Servings: 2
Ingredients:
12 oz. salmon fillets
7 oz. cannellini beans, rinsed and drained
onion, coarsely chopped
1/2 cup grape tomatoes, halved
2 tbsp. olive oil, divided
cup Kalamata olives, pitted and copped
1 tbsp. fresh basil, chopped
fresh parsley sprigs
Salt and ground pepper to taste
Directions:
1. In a saucepan saut 1 tbsp. of olive oil over medium heat within 2 minutes or until slightly
softened. Put in olives, tomatoes, and beans. Let it cook over medium heat for 2 minutes
or until thoroughly heated, stirring occasionally. Take the saucepan from heat, and add in
basil.
2. Season salmon fillets equally with salt and pepper. In another large non-stick skillet cook using the remaining 1 tbsp. olive
oil over medium-high heat for 3 minutes on each side or until fish flakes easily.
3.
Place the cooked salmon in a serving plate then spoon the bean mixture evenly on top or around it then serve
immediately. Garnish it if you want.
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Per serving: 375 calories, 16.4g total fat, 2.4g from saturated fat, 7.2g monounsaturated fat, 5.2g polyunsaturated fat,683mg
sodium, 37.8g protein, 17.3g total carbohydrates, 4.8g dietary fibre
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Beef Kalamata Capers

This Beef Kalamata Capers is a type of beef stew recipe packed with herbs and spices. It is
loaded with garlic, olives, and capers which add a lot of flavor to this tomato base stew.
Servings: 2
COOKING TIME: 1 hour
Ingredients:
1 lb. beef stew meat, cut into 1-inch cubes, pat dry
2 onions, minced
3 garlic cloves, minced
1/2 tbsp. capers, drained
2 tbsp. olive oil
can (28 oz.) tomatoes, chopped
1 tbsp. dried oregano
cup pitted Kalamata olives, halved
Zest and juice of half of a lemon
1 small bunch of parsley, chopped
Directions:
1. Preheat oven to 300F.
2. Spread oil into a Dutch oven or a stew pot which has a close-fitting lid. Heat oil in medhigh heat until it is hot but not yet smoking. Brown the sliced stews by batch; be careful
not to over crowd the pot. Adjust temperature as required to keep the meat browning and
sizzling.
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3. Place each batch of cooked meat to a plate. After that, put the onions and garlic in the pot
and saut for about 10 minutes or until it becomes golden brown and aromatic.
4. Put back the beef into the pot. Add in tomatoes and oregano. Let it boil, cover tightly, and transfer to the preheated oven.
Continue cooking while stirring it occasionally, until meat is tender for about an hour. Stir in parsley, capers, lemon zest,
lemon juice, olives, and salt and pepper to your taste. Serve as desired.
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Cannellini Stew
This is a delicious traditional stew that is very popular in Mediterranean diet meal plan. This is so easy to prepare meal and
perfect for your dinner.
Servings: 2
Ingredients:
5 oz. cooked cannellini beans
1 med-sized carrots, chopped
4 oz. crushed tomatoes
1 cups water
1 tbsp. olive oil
of med-sized onion, chopped
1/3 bunch kale, rinsed and stem removed
of bell pepper, chopped
1 celery rib, chopped
2 cloves garlic, minced
dried basil
Salt
dried rosemary
red pepper flakes
Directions:
1. In a med-sized cooking pot, bring water to boil then add the cooked beans. Cook for 10
minutes or until beans become tender.
2. Heat olive oil in a wide skillet on medium heat. Add in chopped onion, bell pepper,
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celery, and carrots. Cook while stirring occasionally for about 10 min until tender. Add
garlic and cook for 3 more minutes.
3. Mix the vegetables into the beans. Chop the kale leaves and add it to the soup. Then in
basil, rosemary, tomatoes, and red pepper flakes. Cook until the kale wilts and tenders for
about 15 minutes. Serve with toasted wheat bread.
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Cilantro Parmesan Rice

The Cilantro Parmesan Rice is usually a really good dish for a great weeknight meal. This is loaded with
protein and vitamins from the black beans. Its also quick and easy!
Servings: 2
Ingredients:
1 cup brown rice, cooked
7 oz. canned tomatoes; diced and drained
1 garlic clove, minced
1/2 onion, minced
of a celery rib, chopped
7 oz. black beans, rinsed and drained
1 medium carrot, chopped
of a bell pepper, chopped
4 tbsp. grated parmesan cheese
1 tbsp. olive oil
2 tbsp. fresh cilantro, chopped
1 tsp. dried basil
tsp. dried oregano
salt
Directions:
1. In a med-sized skillet, heat olive oil then saut onion, garlic, carrot, bell pepper, and
celery until tender. Dash the chopped cilantro, oregano, and basil. Add in beans and
tomatoes, and then add b brown rice and Parmesan cheese. Mix well.
2. Cook through and season with salt and pepper to desired taste.
3. Garnish with additional cilantro.
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Per serving: 352 calories, 8.5g total fat, 2.9g from saturated fat,361mg sodium, 15g protein, 55g total carbohydrates, 11.8g
dietary fibre, 11mg cholesterol, 6.7g sugars
66
Stir-Fry Greek Lentils

A whole day of work deserves an enjoyable dinner. Prepare this minty protein-packed recipe to give yourself a bit of
refreshment and nutrients.
Servings: 2
Ingredients:
2 cups cooked brown or black lentils
1 cup fresh mint leaves
Serrano chile pepper, remove seeds and vein
2 tbsp. olive oil
1 tbsp. fresh lemon juice
extra-virgin olive oil
6 very small potatoes, halved
2 dates, pitted and chopped
Mint sauce
1/3 cup plain Greek yogurt, mixed with a bit of water, salted a bit
12 Brussels sprouts, trimmed and quartered
1/4 cup toasted almonds, sliced
salt
honey (to your desired amount)
Directions:
1. For the mint sauce: Process olive oil, mint leaves, chili pepper, salt, honey, and lemon
juice in a food processor. Blend until mint leaves breaks down a bit. Adjust taste.
2. Heat oil in a skillet over medium heat. Cook potatoes with a pinch of salt. Cover and
cook for 5 minutes. Toss potatoes and adjust heat to medium high and stir using a spatula
until golden. Add lentils and cook until heated through. Turn off heat. Place mixture in a
plate and set aside.
3. With the same skillet, heat oil over medium heat. Stir in sprouts and sprinkle a dash of
salt. Cover and cook for a few minutes until sprouts bottom turns light brown.
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4. Return lentils and potatoes into the skillet and add sliced almonds. Place in a plate and
drizzle with mint sauce and yogurt. Sprinkle chopped dates and remaining almonds on top
before serving.
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Garbanzos Pasta w/ Rice

Mixed in this dish youll get healthy protein from the legumes. The combined taste of several spices makes it a delicious and
interesting dinner combined with brown rice.
Servings: 2
Ingredients:
2 tbsp. olive oil
cup cooked brown rice
onion, finely chopped
1 garlic cloves, minced
1 cup dry macaroni
6tbsp. brown lentils, rinsed
can garbanzo beans, drained
1 cup water
of 28 ounce can diced tomatoes, blenderized
tsp. ground cumin
tsp. ground coriander
A pinch of ground allspice
Salt and pepper, to taste
tsp. cumin seed
Directions:
1. Over medium heat, saut onions in olive oil until nicely browned using a large Dutch
oven with lid. Add garlic and cook for about 45 seconds. Add lentils and water then
return cover. Once it boils, adjust heat to med low and cook for another 25 minutes. Pour
in tomatoes and dash cumin, allspice, and coriander, and then turn up heat to medium.
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Return cover, and cook for 10 minutes.

2. Meanwhile cook pasta as directed in the package, drain. Remove the lid of Dutch oven
containing tomato mixture, add pepper and salt to your desired taste. Cook it within 10
minutes
3. Heat 1 tbsp. olive oil in the pot used for cooking the pasta. Add cumin seeds, when it
starts popping, add the cooked pasta, brown rice, and garbanzos. Toss in the tomato-lentil
mixture.
4. May serve with toasted pita bread.
Per serving: 520 calories, 130 calories from fat, 15g total fat, 2.5g saturated fat, 0g cholesterol, 490mg sodium, 79g total
carbohydrates, 19g dietary fibre, 10g sugars, 20g protein
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Salmon Walnut Salsa

Walnut salsa is a super easy to make sauce that takes a simple dish like salmon and enhance it
with other ingredients into a fantastic savouring and more nutritious meal.
Servings: 2
Ingredients:
2 pieces salmon fillet, skin removed
cup walnuts, toasted and coarsely chopped
cup fresh chopped parsley
1 tbsp. fresh chopped chives
Pinch each of thyme, oregano
1 tbsp. capers, chopped
cup extra virgin olive oil
1 tbsp. olive oil
1 tbsp. lemon juice
Directions:
2. In a bowl, mix together almonds, chives, parsley, thyme, oregano, sage, garlic and cup
olive oil. Season with salt and pepper.
3. In a non-stick skillet, heat 1 tbsp. olive oil on medium high heat. Next, add in salmon and
cook for about 3 minutes until golden and crisp on one side. Carefully turn salmon adding
salt and pepper.
4. Continue cooking salmon for 3 minutes until golden and crisp on the other side.
5. Add lemon juice to the salsa mixture. Place salmon on a serving plate and top with the
salsa mixture. Serve and enjoy.
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Per serving: 444 calories, 38g total fat, 5g saturated fat, 22g monosaturated, 11g poly, 62g
cholesterol, 533mg sodium, 3g total carbohydrates, 1g dietary fibre, 25g protein
72
MEDITERRANEAN
SNACK RECIPES
You will always reach a point where you find yourself craving for a snack. This is normal!
The snacks in this section will serve their purpose well to fulfill that fruity, tasty or crunchy
desire that you may have. Indulge and enjoy!
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Cold Feta Olive Spread

This feta cheese and olives are marinated in lemon, garlic and rosemary. This will be served
on top of your wheat crackers or crusty baguette slices.
Servings: 2
PREPARATION TIME: 24 hours
Ingredients:
cup olives, pitted, sliced
cup feta, diced
1 tbsp extra-virgin olive oil
1 clove garlic, crushed
1 tsp chopped rosemary
Juice and zest of half a whole lemon
Pinch of ground pepper and crushed red pepper
Directions:
1. Combine all ingredients in a bowl with lid. Mix well.
2. Cover and refrigerate for up to 24 hours.
3. Serve as toppings for your choice of crackers or baguette for snacks.
Per 2 tbsp serving: 73 calories, 7g total fat, 2g sat, 4g monosaturated, 6g cholesterol, 263mg sodium, 2g total carbohydrates,
1g dietary fibre, 14mg potassium, 1g protein
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Fun Picnic Snack

Looking for a perfect handy snack on a weekend picnic? Try this quick and easy to prepare
combination. This includes salty olives, sweet cherry tomatoes and a tangy cheese.
Servings: 2
Ingredients:
2 slices whole-wheat bread
12 pcs. olives, cured in oil
20 pcs. cherry tomatoes
cup aged cheese, cubed
Directions:
1. Arrange all ingredients on your favourite platter and serve.
Per serving: 201 calories, 11g total fat, 3.5g sat, 1g monosaturated, 8g cholesterol, 693mg sodium, 23g total carbohydrates, 4g
dietary fibre, 474mg potassium, 7g protein
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Creamy Blueberry
Creamy blueberry would be a perfect summer snack. This is a blend of Greek yogurt and
cream cheese with fresh berry fruit.
Servings: 2
PREPARATION TIME: 2 hours and 5 minutes
Ingredients:
cup reduced-fat cream cheese
cup low-fat plain Greek yogurt
1 cup fresh blueberries
1 tsp freshly grated lemon zest
1 tsp honey
Directions:
1. In a medium bowl, break up cream cheese using a fork. Add yogurt and honey.
2. Using an electric mixer, beat at high speed until mixture is creamy. Stir in lemon zest.
3. Layer cream and the blueberries in a dish. Chill for 2 hours. Serve.
Per serving: 156 calories, 7g total fat, 4g sat, 0g monosaturated, 22g cholesterol, 151mg sodium, 19g total carbohydrates, 2g
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Cherries in Ricotta
Enjoy this delicious and easy ricotta and cherries in a crunchy almond delight. This is a lovely dessert option.
Servings: 2
Ingredients:
1 cups cherries, pitted
cup part-skim ricotta
2 tbsp toasted slivered almonds
Directions:
1. In a bowl, place cherries and microwave until warm. Top with ricotta and almonds.
2. Serve.
Per serving: 133 calories.
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Mediterranean Spinach Cakes

These Mediterranean small spinach cakes has a high concentration of fibre and carotenoids.
They are also low in calories, perfect proportion of flavour and packed with other essential
nutrients.
Servings: 2
Ingredients:
cup fresh spinach
cup finely shredded Parmesan cheese
6 cup low-fat cottage cheese
1 egg, beaten
a clove garlic, minced
Salt and pepper
Directions:
2. In a food processor, pulse spinach until finely chopped then place in a bowl. Add in
cottage cheese, Parmesan, garlic, egg, salt and pepper. Mix well.
3. Spray muffin cooking pan with a healthy cooking spray (olive oil is great). Add in
spinach mixture.
4. Bake for 20 minutes. Let it stand for 5 minutes. Place muffins in a serving plate. Sprinkle
with parmesan if desired.
5. Serve.
Per 2 serving: 141 calories, 8g total fat, 4g sat, 3g monosaturated, 123g cholesterol, 456mg sodium, 6g total carbohydrates, 2g
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Creamy Lentil Cakes

This is an incredibly easy to make recipe for your snack time. This is a unique and flavourful
mini cake that is also very filling.
Servings: 2
Ingredients:
1 cup cooked lentils
1 whole egg and 1 egg white
cup breadcrumbs
4 tbsp reduced fat sour cream
1 tbsp olive oil
1 jalapeno, minced
2 tbsp diced carrot
1 tbsp chopped cilantro
Juice of 1 lime
1 tbsp and 1 tsp cumin
salt
Directions:
1. Heat olive oil in a skillet, saut onion, jalapeno, garlic and carrots for about 3-4 minutes.
Switch off heat.
2. In a bowl, combine cooked lentils and sauted mixture. Add eggs, breadcrumbs, cumin
and chopped cilantro. Combine thoroughly.
3. Form patties from the mixture and fry in the skillet for 2 minutes on each side on medium
high heat. Place aside.
4. In a small bowl, combine sour cream, lime juice and 1 tsp cumin.
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5. Arrange the lentil cakes on a bed of spinach and top with the sour cream dressing. Serve
and enjoy.
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Roasted Squash Wrap

This is a unique squash recipe, very decadent wrap with seasoned avocado as its dressing.
The cucumber adds the crunchy twist and highlights the roasted squash.
Servings: 2
Ingredients:
4 wedges Kabocha squash, about 2cm thick each
cup cubed cucumber
Half a whole avocado, mashed
4 leaves Swiss chard
1 tbsp olive oil
Directions:
2. Slice squash into wedges and toss with oil and sprinkle with pepper and salt. Place in a
baking tray and bake for 15 minutes. Flip each squash and cook for another 15 minutes.
Place aside.
3. Lay collard flat, place a squash wedge in the middle and smear an avocado on top of the
squash, sprinkle with salt and pepper and top with cucumber slices. Roll and serve.
81
Olive Feta-honey Cakes

These savory mini cakes are a perfect match for Mediterranean Diet enthusiasts who dont
want to completely give up their sweet tooth. This is very delicious and also healthy snack
recipe.
Servings: 1
Ingredients:
cup ground almonds
cup feta cheese
cup sugar
1 tbsp honey
cup flour
tsp baking powder
cup olives, halved
2 tbsp brown sugar
Directions:
2. In a mixer, process cheese, honey and sugar until a smooth texture is achieved. Pour in the
olive oil.
3. In another bowl, combine flour, baking powder and almonds. Combine with the cheese
mixture.
4. Divide batter among greased cake molds and top each with olive oil and brown sugar.
Bake for 25 minutes. Serve.
82
Hazelnut Cookies
These crispy cookies are very easy and tasty. Even though these cookies a very plain-looking,
they burst into a sweet and nutty flavor.
Servings: 2 (6 cookies per serving)

Ingredients:
cup and 2 tbsp sugar
2 egg whites
1 cup toasted hazelnuts, skinned
Pinch of salt
tsp vanilla extract
Directions:
1. Preheat oven to 325 degrees Fahrenheit with a rack close to the ovens centre. Prepare a
parchment paper lined baking sheet.
2. In a food processor, pulse nuts and sugar until finely ground and scrape into a large bowl.
3. Using an electric mixer, beat egg whites and salt in a bowl on high speed until stiff peaks
form.
4. Using a rubber spatula, gently fold egg whites into nut mixture. Add vanilla and mix until
combined.
5. Pour batter using tablespoon with 2 inches apart on the prepared baking sheets. Bake until
golden brown switching the pans back to front and top to bottom halfway for 30 minutes.
Let it cool for 5 minutes before serving.
Per cookie serving: 88 calories, 5g total fat, 0g sat, 4g monosaturated, 0g cholesterol, 46mg sodium, 10g total carbohydrates,
1g dietary fibre, 61mg potassium, 2g protein
83
Feta-Olive Cakes
Salty olives adds a nice flavor to these rustic mini cakes. Fete-Olive cakes are delicate and
have a savory taste.
Servings: 2
Ingredients:
6 tbsp powdered sugar
3 tbsp ground almonds
cup all purpose flour
cup extra virgin olive oil
2 tbsp crumbled feta cheese
1 tbsp honey
tsp baking powder
cup pitted Kalamata olives, halved
1 tbsp sugar
Directions:
1. Preheat oven to 350 degrees Fahrenheit.
2. In a mixer, process cheese, sugar and honey until smooth. Add olive oil.
3. In a bowl, combine flour, ground almonds and baking powder. Combine to the cheese
mixture while mixing.
4. Pour batter into greased muffin pans and top with half an olive. Sprinkle top with brown
sugar and bake for 25 minutes until lightly brown.
5. Serve.
84
Its Not Surprising

Youll quite likely appreciate the taste and experience the superior benefits of The
Mediterranean Diet. Its not surprising. For decades, this diet has withstood the test of
modern nutritional evaluation, scientific research and tough food critics. This is because the
Mediterranean Diet is not just a diet fad; its the better way to eat.
It's been some time since Ive been introduced to this gold standard diet, and now five years
later Im feeling great. I certainly realize that by eating based on the Mediterranean lifestyle,
there is a strong likehood of improved health for everyone. Along my cooking journey, I
happily crafted the recipes in this book and decided to share my positive experience on this
highly respected diet. Its truly a wholesome diet that has helped me to maintain my vitality and
beauty. Moreover, it has contributed to my weight loss, renewed confidence and healthy heart.
Who doesnt need a healthy heart these days?
Thanks again for not just supporting this book, but, also for your support of a healthy lifestyle.
The world needs it! Now, if you find this cookbook helpful, I would be happy if you tell other
readers by leaving a book review. I truly wish you the best in pursuing a lifestyle that is sure to
support longevity. Im now committed to share all my knowledge and experience with readers
and other health enthusiasts around the world. You have just one life; take care of it.
Yours in health,
Diane Sharpe
85

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The Mediterranean Heart Healthy Diet Recipes For Weight Loss, Renewed Vitality and Long

Copyright 2013 Diane Sharpe

Cannellini Salmon Fillet

THE GOLD STANDARD FOR EATING HEALTHY FOODS

Mediterranean Chicken Wrap

Poached Egg Over Avocado Toast

Cheesy Fig-Walnut Crepes

Bell Pepper and Egg Gratin

Drain and add to the pepper mixture.

Mediterranean Breakfast Plate

Fruity Breakfast Bowl

Mini Spinach Frittatas

4. In a small bowl, combine yogurt and the remaining mint.

Celery Egg Sandwich

Pashian Tuna Salad

Sian Chicken Salad

Whole Orzo Salad

Carrot Mintmellow Salad

Black Bean and Mango Salad

Arugula Crumbled Feta Salad

Tomato and Olive Rice

Taltali Baked Rice

Mazadenni Chicken Olives

Fennel Seafood Paella

about 5 minutes and fluff.

Chardon Cheesy Shrimp

Stir until cheese begins to melt.

Greek Chicken Waldorf

Mediterranean Tuna Trenette

In a plate, place sauce over pasta then garnish it with parsley.

total carbohydrates, 4g dietary fibre.

Angel Hair Pasta Shrimp

Gromer Vegetable Pasta

Median Turkey Pasta

Plate it and place cutlets on top, then sprinkle cheese.

Veggie Nut Peas Linguine

Leafy Penne Feta Cheese

Walnut Poached Halibut

Kalamata Chicken Rolls

Cannellini Salmon Fillet

Beef Kalamata Capers

Cilantro Parmesan Rice

Stir-Fry Greek Lentils

Garbanzos Pasta w/ Rice

Return cover, and cook for 10 minutes.

Salmon Walnut Salsa

Cold Feta Olive Spread

Fun Picnic Snack

Mediterranean Spinach Cakes

Creamy Lentil Cakes

Roasted Squash Wrap

Olive Feta-honey Cakes

Servings: 2 (6 cookies per serving)

Its Not Surprising

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