The 50 Best Mediterranean Diet Recipes: Tasty, fresh, and easy to make!
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The 50 Best Mediterranean Diet Recipes - Adams Media
The 50 Best
Mediterranean Diet Recipes
Tasty, fresh, and easy to make!
Adams Media, an imprint of Simon & Schuster, Inc.
Avon, Massachusetts
Contents
Introduction
Cheese Saganaki
Kalamarakia (Calamari Rings)
Sfougato (Aegean Omelette)
Stuffed Grape Leaves
Amaranth Salad
Roe Salad (Taramosalata/Tarama)
Tzatziki
Tomato and Feta Salad
No-Pastry Cheese Pie
Spanakotyropita
Revithosoupa (Chickpea Soup)
Avgolemono (Egg-Lemon Soup)
Tahini Soup
Lentil Soup
Bulgur Pligouri
Makaronada
Greek Rigatoni
Lemon Potatoes
Fassolakia Moraïtika (Braised Green Beans)
Greek Baked Vegetable Medley
Chickpea Rissoles
Black-Eyed Peas with Swiss Chard
Roasted Lemon Chicken
Stuffed Grilled Chicken Breast
Chicken Galantine
Grilled Duck with Fruit Salsa
Leek and Celery Pork
White Wine Pork Chops
Braised Lamb Shoulder
Braised Beef with Onions
Shrimp Saganaki
Baked Aegean Sole
Baked Tuna
Grilled Sea Bass
Sautéed Octopus with Wine
Milk Pie
Greek Rice Pudding
Stuffed Dried Figs
Byzantine Fruit Salad
Sunrise Bruschetta
Strata with Bleu Cheese
Breakfast Pastina
Eggs in Crusty Bread Bowls
Israeli Couscous and Fruit Chutney
Mascarpone Dumplings
Grilled Tuna Sandwich
Arugula Flatbread Sandwich
Traditional Greek Pita
Sesame Tuna Carpaccio
Potato Salad Lettuce Rolls
Also Available
Copyright Page
Introduction
The Mediterranean region is known for its beauty, diversity, the variety of fish that come from the sea, and the diet that takes its name from the region. The region encompasses the countries that ring the Mediterranean Sea. On the north side of the sea are Albania, Bosnia-Herzegovina, France, Greece, Italy, Malta, Monaco, Serbia, Slovenia, and Spain. The southern part of the region includes Algeria, Cyprus, Egypt, Israel, Lebanon, Morocco, Libya, Palestinian Authority, Syria, Tunisia, and Turkey. Despite the wide range of countries that comprise the Mediterranean region, when the Mediterranean diet is referenced the most common countries discussed include Spain, southern France, Italy, Greece, the isle of Crete, and the Middle East. When reviewing the diets in these countries there are differences in what constitutes the Mediterranean diet, but the common factors are the same: a focus on whole grains, fruits, vegetables, and fish.
The Mediterranean diet has been enjoyed for centuries, but within the last sixty years it has been the subject of much interest. People in the southern Mediterranean countries tend to have less heart disease, even though they consume more fat than many dietary guidelines recommend. In addition, a core element of diet in many of the Mediterranean countries is the consumption of wine. These two factors together seem to contradict the concept of healthful eating, but for people in the Mediterranean they are a part of life. Another factor that characterizes the diet is the use of oils, nuts, and seeds. The use of oils, in place of