Mediterranean cookbook

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The E-book contains information about Mediterranean Recipes. The information is not advice, and should not be treated as such.

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Free Adriana Monti's Book Mediterranean Diet: How It Can Help You To Lose Weight and Feel Healthy

Mediterranean Diet: How It Can Help You To Lose Weight and Feel Healthy 7-Day Meal Plan with Carefully Selected Delicious and Healhy Recipes

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Table Of Contents 

Legal Disclaimer 



Copyright

Mediterranean recipes 





Breakfast 

Italian Croissants



Breakfast Granola Cups

Appetizers 

Spanish Style Potato Frittata



Cannoli With Lemon and Pistachio Filling



Crostini with Healthy Greens



Mediterranean Style Portobello Mushroom Burger



Sweet Apple Dip



Pumpkin Butter



Easy Hummus Recipe



Bruschetta with White Beans, Sun-dried Tomatoes and Basil



Hot Bean Dip

Soups 

Mediterranean Seafood Soup



Hearty Mediterranean Sausage and Bean Soup



Tomato Soup with Basil Oil



Pasta and Bean Soup



Leek, Asparagus and Herbs Soup



Classic Minestrone Soup Page 4









Ravioli and Vegetable Soup



Tortellini Soup with Zucchini



Ribollita Soup



Greek Style Avgolemono Chicken Soup

Salads 

Spinach with Chickpeas



Chickpea Salad



Insalata Caprese



Tortellini Salad



Greek Style Salad with Chicken



Italian Savory Salad



Roasted Zucchini Salad



Spinach Salad with Warm Bacon Dressing



Spinach and Orange Salad

Lunch 

Easy Salmon Cakes



Catalan Sautéed Polenta with Butter Beans



Roasted Lemon Chicken Breasts



Salmon Panzanella



Roasted Green Beans, Mushrooms and Tomatoes



Personal Tortilla Pizzas

Dinner 

Garlic-Lemon Fettuccine with Sardines



Briam



Chicken Paella

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





Zesty Frittata with Roasted Chilies



Classic Tomato Spaghetti



Classic Ratatouille



Cauliflower Pizza Mediterranean Style



Spicy Chili and Rice



Black Beans and Rice

Desserts 

Berry Cream Parfaits



Dark Chocolate Mousse



Healthy Chocolate Pudding



Banana Pudding



Chocolate and Berry Mousse Cups



Apple Crisp Pizza Pie

About Author

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Before we proceed with our recipes...

What are the main fundamentals of cooking and baking?

Cooking and baking have both evolved over time, and still differences can be observed from country to country.

However, all great bakers and chefs abide by the following: 1. Baking is precision, cooking is art.

Two rules naturally follow: a. Measure, measure, measure (baking): Any minor changes in a recipe - too much flour, overmixing egg whites - can make the difference between perfect colored macarons and cracked, unleavened shells.

First of all the right tools will make cooking or baking a pleasure. Avoid plastic kitchen utensils as they are often made with toxic plastic chemicals. I prefer to use stainless steel measuring cups and spoons which are made by KUFL. - Made of premium grade stainless steel - US measurements are molded directly into the handle along with liquid equivalents & metric conversions (milliliters)... even if you're an expert converter, it still very convenient!

- Heavy-duty and built to last You can easily find any of these wonderful sets by searching Amazon.com for "kufl measuring cups" or "kufl measuring spoons" or just use this link. (I will get a small reward if you purchase it through my link.) b. Always taste as you go (cooking). Ingredients change with the season and terroir, and may carry more or less at a given time of the year. Likewise, the heat in chilies and peppers vary greatly, so you can not take anything for granted.

2. A dish is only as good as the ingredients that compose it In his Guide to Modern Cookery, August Escoffier said that: "The choice of the raw material is a matter of demanding vast experience on the part of the chef; for the old French adage which says that "La sauce fait" should not be in the slightest degree inferior to its accompanying sauce. "

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Two principles naturally follow: a. Use quality ingredients Cooking and baking are the combination and transformation of different ingredients to improve the desirability, taste, and digestibility of food. Even with the greatest amount of technique and creativity, it is ultimately your production. b. Know how to choose your ingredients Ingredient selection is a crucial step in culinary. Escoffier, again, advised against "entrusting the choice of kitchen provisions for people unacquainted with the profession, and who, never having used the goods, they have to buy, are able to judge only very superficially of their quality or real value, and can not form any estimate of their probable worth after the cooking process. " Good news is, it is a skill that can be developed through experience cooking and eating. The more you eat apples, the more discerning and capable you will be to choose good apples (or at least apples that you like). Touch, sight, and smell are your best asset to select your ingredients.

3. Each ingredient has a role to play a. In baking, each ingredient has a particular chemical and structural function, and you can do it properly, you can not, you can not properly substitute an ingredient from a given recipe or even successfully create your own recipes.

Generally, the flour provides the structure; baking powder and baking soda help the dough to rise while giving the cake a delicate, airy texture. Eggs act as a connector, binding the ingredients together; butter and oil soften. Sugar adds sweetness and gives your final product a denser, shiner finish. Milk or water deliver moisture. b. Cooking is the perfect balance of the five basic flavors: sweet, salt, bitter, sour and umami.

Your best bet is to train your tongue to detect the various tastes and correct accordingly. In doing so, keep in mind that salt does more than make food taste salty. It enhances sweetness and suppresses bitterness.Water to dilute your dish will lift it out of its intensity.

Beware taste saturation. The more you taste the food. So punctuate your sampling with palate-cleansing glugs of water.

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4. Never waste ingredients Chefs are the most important of the cost of goods, and food is the ultimate sin in a professional kitchen.

Concretely, that means giving a second life to dishes (e.g. cooking with leftovers) or scraping the bottom of your bowl to find that last drop of batter.

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Mediterranean recipes Breakfast

Italian Croissants Back to index

Category: Breakfast, Difficulty: Medium, Servings: 10, Nutrition facts per serving: 230 Calories (1 croissant) Ingredient List: 250g of strong flour.

250g of all purpose flour.

Salt to taste.

24g of fresh brewer’s yeast.

100g of whole milk.

80ml of water.

Instructions: 1. Use a bowl to add the strong flour, all purpose flour and salt. Mix the yeast in warm milk and pour it into the flour.

2. Add the slightly beaten egg and water before kneading for 10 minutes using the hook.

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2 lightly beaten eggs.

2 vanilla bean.

One organic orange zest.

100g caster sugar.

300g of butter for coating the croissants.

140g of apricot jelly.

3. When the mixture is at room temperature, add butter and mix sugar with seeds of vanilla beans and grated orange zest. Gain, knead for ten minutes.

4. The dough should then be removed from the bowl and placed in a plastic bag, allowing it to rise. Refrigerate for 24 hours.

5. Now, start the butter preparation. Spread butter at room temperature in between two sheets of baking paper and refrigerate it.

6. After refrigerating for 24 hours, the dough should be removed from the fridge and should be placed on a wellfloured surface. Then, roll if on a disk that is larger than the butter sheet.

7. Now, the butter sheet should be placed in the middle of the dough and slowly pull the butter sheet from all sides.

8. Use a rolling pin and some flour to stretch the dough till it increases it length three-fold.

9. Fold it thrice and it should be folded from the middle first, then from the left and right sides.

10. The dough should be sealed from all sides and again, roll it into a rectangular sheet with two sides. It should appear like a paper and fold it into half.

11. The dough should be wrapped in plastic and left in the fridge for one hour to cool.

12. After an hour, the dough should be rolled into sheets of 5mm thickness.

13. Using a knife or pizza wheel, cut it into strips that are long and triangle shaped, with the weight of each triangle being about 50 grams.

14. Towards the end of the triangle, make an incision of 1 cm and wrap the edges. The sides that are formed should be folded towards the center. This result in the crescent shape of the croissant and the tip should be placed underneath, as this will eliminate the chances of opening.

15. Place the croissants serially on a tray; which should have Page 11

baking paper lined all along the tray. Let it get adjusted to the texture by placing it in a warm place for nearly 2 hours.

Witt this, the croissants would have nearly doubled in size.

16. Pre-heat the oven to 200°C. 17. Place the croissants in the oven and bake for fifteen minutes. They will turn golden brown by now.

18. Meanwhile, you can heat the apricot jelly in microwave or in a bain-marie with one tablespoon of water.

19. Once the croissants are baked, take them out of the oven and brush them with the freshly prepared apricot jelly!

20. Your Italian Croissants are ready! Have a great breakfast!

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Breakfast Granola Cups Back to index

Category: Breakfast, Difficulty: Easy, Servings: 6, Nutrition facts per serving: 194 Calories, Fat - 3.1g, Carbs - 34g, Protein - 8.8g, Cholesterol - 7mg, Sodium - 184mg Ingredient List: Non-stick baking spray 1/4 cup banana, mashed 1/4 cup honey 1/2 tsp almond extract 1/4 cups rolled oats 1/2 tsp ground cinnamon 1/4 tsp salt 3 cups yogurt

Instructions: 1. Preheat oven to 350°F. 2. Coat six large muffin cups with non-stick baking spray.

3. Put the mashed banana, honey, and almond extract in a mixing bowl and whisk it until there are no lumps.

4. Combine oats, salt, and cinnamon in an alternate mixing bowl.

5. Mix the dry ingredients into the banana mix until they are thoroughly combined.

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6. Spoon this mixture into the prepared muffin cups. Use your fingers to push it firmly against the base and sides of each cup. Put these in the refrigerator for about one or two hours until they are well chilled.

7. Make sure the mixture is pressed tightly against the base and sides of each cup before putting them in the oven.

8. Bake for 10-12 minutes. Remove them from the oven and let the tray sit for approximately 20 minutes to cool. Then, carefully remove the breakfast granola cups from the tin.

9. Serve with yogurt and fruit for a delicious breakfast.

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Appetizers

Spanish Style Potato Frittata Back to index

Category: Appetizers, Difficulty: Medium, Servings: 6, Nutrition facts per serving: 155 Calories, Fat - 9.7g, Saturated Fat - 2g, Protein - 7.3g, Carbs - 11g, Sugars - 2g Ingredient List: 300 g waxy potatoes 1 onion olive oil 5 large eggs

Instructions: 1. Remove all the peel from the potatoes. Sliced them into thin pieces and then dry them with paper towels.

2. Remove the peel and ends from the onion and also cut it into thin slices.

3. Put all the potatoes and onions into a skillet prepared with a few tablespoons of oil.

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4. Over low to medium heat, cook the vegetables for approximately 20-30 minutes. The potatoes must be consistently cooked and the onions should be turning golden brown. Avoid excessive stirring so you do not break the potatoes.

5. Combine the eggs, pepper, and salt in a bowl and whisk them well.

6. Pour the eggs over the onion and potato mixture when they are thoroughly cooked. Keep over a low heat for approximately 20 more minutes until the egg is set.

7. Carefully loosen the edges of the frittata from the pan with a spatula. Place a large dinner plate or platter over the pan and flip the frittata onto it. Slide it back into the pan to finish cooking the top.

8. Cut the frittata into six pieces to serve for breakfast or any time of the day.

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Cannoli With Lemon and Pistachio Filling Back to index

Category: Appetizers, Difficulty: Medium, Servings: 30, Nutrition facts per serving: 157 Calories, Fat - 8.7g, Saturated Fat - 3.9g, Protein - 3.7g, Carbs - 16.6g, Sugars - 8.7g Ingredient List:

Instructions:

Cannoli

Cannoli Shells:

300 g all-purpose flour, plus extra for dusting 50 g sugar Âź tsp baking soda 1 pinch of ground cinnamon 1 lemon 4 tbsp marsala wine 1 large egg 4 tbsp butter Olive oil

1. Combine sifted flour, sugar, baking soda, cinnamon, and salt in a bowl.

2. Pour lemon zest, egg yolk, and marsala into the middle of the dry ingredients. Add melted butter and mix together thoroughly.

3. Place dough on a floured work surface and knead for 2-3 minutes. Cover it well and wait 20 minutes for it to rest.

4. Position a pasta machine at one end of the floured work surface. Leave approximately 2-3 square feet of work space Page 17

Filling

to make the cannolis.

150 g powdered sugar, plus extra for dusting 400 g ricotta cheese 150 g mascarpone cheese 150 g Greek-style yogurt 2 lemons 1½ tbsp candied lemon peel 75 g pistachios

5. Heat the oil in a large pan over medium heat. Use a thermometer to check it until the oil reaches 350°F. 6. While waiting for the oil, prepare the dough. Divide the dough ball into 3 pieces and roll each out to approximately ½ inch thickness.

7. Crank each piece through the widest setting on the pasta machine, folding it each time and repeating the process.

Each time, decrease the width until the pasta machine is at the thinnest setting. Dust with flour as necessary to prevent sticking.

8. Place the flattened dough on a floured surface and cut out circles with a 4-inch cookie or biscuit cutter. Wrap each circle around a cannoli form or tube and seal the edges with a bit of egg white.

9. Carefully place each tube into the hot oil on the stovetop.

In approximately 1 minute, they should become golden and crisped. Remove them with tongs and allow extra oil to fall back into the saucepan. Set them aside to cool.

Cannoli Filling: 1. Blend sifted powdered sugar, ricotta cheese, mascarpone, and yogurt together to form a smooth mixture.

2. Mix in the lemon zest and juice from 1 large lemon, candied peel, and 1/3 of the pistachios.

3. Spoon this into a wide-hole piping bag to easily insert into the cannoli tubes.

4. Pat chopped pistachios onto the ends of the cream mixture on each cannoli. Sprinkle some powdered sugar on top to serve.

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Crostini with Healthy Greens Back to index

Category: Appetizers, Difficulty: Easy, Servings: 12, Nutrition facts per serving: 122 Calories, Fat - 7.2g, Saturated Fat - 1.0g, Protein - 2.8g, Carbs - 11.1g, Sugars - 0.8g Ingredient List:

Instructions:

3 large handfuls cavolo nero, cabbage or Swiss chard 3 cloves garlic sea salt freshly ground black pepper extra virgin olive oil Crostini lemon juice

1. Clean and cut the cabbage, chard, or cavolo nero and add to a pot of salted water. Put in the garlic cloves as well.

Bring this mixture to a boil and cook until the vegetables are soft. Drain well and let them cool.

2. Mash the cooked garlic with a fork or press. Add this to the cooked cavolo nero, chard, or cabbage with salt and black pepper to taste.

3. Spoon the vegetables onto crostini or toasted bread. Top with a small amount of olive oil and lemon juice to serve.

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Mediterranean Style Portobello Mushroom Burger Back to index

Category: Appetizers, Difficulty: Easy, Servings: 4, Nutrition facts per serving (1-half sandwich): 300 Calories, Fat - 10g, Saturated Fat - 2g, Fiber - 4g, Carbohydrates - 40g, Protein - 11g, Folate - 154mcg, Cholesterol - 2mg, Sugars - 5g, Sodium - 791mg Ingredient List:

Instructions:

1 clove garlic, minced 1/2 tsp kosher salt 2 tbsp extra-virgin olive oil, divided 4 portabella mushroom caps 4 large slices country-style sourdough bread, cut in half 1/2 cup roasted red peppers, sliced 1/2 cup tomato, chopped 1/4 cup reduced-fat feta cheese, crumbled

1. Set up a grill at medium-high heat or use a grill-style pan on the stove top.

2. Crush garlic cloves with the salt until smooth. Stir in 1 tbsp olive oil. Brush this solution over each portabella mushroom cap and on each bread slice.

3. Grill the mushrooms for approximately 4 minutes on each side until they are tender.

4. Grill the slices of bread until they are crisp.

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2 tbsp pitted Kalamata olives, 5. Mix together red peppers, olives, tomato, feta cheese, chopped vinegar, oregano, and oil. Toss this mixture with the mixed 1 tbsp red-wine vinegar greens.

1/2 tsp dried oregano 2 cups loosely packed mixed 6. Construct sandwiches with a slice of toasted bread, a baby salad greens portabella mushroom, a scoop of the vegetable salad, and another slice of bread.

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Sweet Apple Dip Back to index

Category: Appetizers, Difficulty: Easy, Servings: 8, Nutrition facts per serving: 137 Calories, Fat - 9.8g, Carbs - 9.8g, Protein - 2.1g, Cholesterol - 31mg, Sodium - 86mg Ingredient List: 1 (8 ounce) package cream cheese 1/2 cup brown sugar 1 tbsp vanilla extract

Instructions: Stir all ingredients together until smooth. The sugar should dissolve into the mixture.

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Pumpkin Butter Back to index

Category: Appetizers, Difficulty: Easy, Servings: 40, Nutrition facts per serving: 39 Calories, Fat - 0.1g, Carbs - 9.9g, Protein - 0.2g, Cholesterol - 0mg, Sodium - 49mg Ingredient List: 1 (29 ounce) can pumpkin puree 3/4 cup apple juice 2 tsp ground ginger 1/2 tsp ground cloves 1 1/2 cups white sugar 2 tsp ground cinnamon 1 tsp ground nutmeg

Instructions: 1. In a saucepan, stir together pumpkin puree, apple juice, all spices listed, and the sugar.

2. Set the stovetop heat so the mixture comes to a boil.

3. Turn down the stovetop heat to a simmer. Do this for 30 minutes till the mixture is thicker. Keep stirring to maintain the smooth texture.

4. Spoon the mix into a clean container. Store in the fridge before using on bread, muffins, or other foods.

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Easy Hummus Recipe Back to index

Category: Appetizers, Difficulty: Easy, Servings: 6, Nutrition facts per serving (100g): 166 Calories Ingredient List: 1 (15-ounce) can chickpeas or 1 1/2 cups (250 grams) cooked chickpeas 1/4 cup (60 ml) fresh lemon juice (1 large lemon) 1/4 cup (60 ml) smooth tahini 1 small garlic clove, minced 2 tbsp (30 ml) extra-virgin olive oil, plus more for serving 1/2 tsp ground cumin Salt to taste

Instructions: 1. Use a food processor to blend together the lemon juice and tahini. Make sure all parts of the mixture are blended and whipped together to make the hummus smoother and creamier.

2. Pour the olive oil, garlic, and spices into the food processor next. Blend these together for 20-30 seconds. Be sure to pause and scrape down the sides so that everything is incorporated evenly.

3. Drain the can of chickpeas and rinse them in fresh, cool water. Blend in half of the can first in the food processor for approximately one minute. Then, add the rest of the Page 25

2-3 tbsp water Dash ground paprika

chickpeas and blend for one minute more.

4. If you find that the hummus is unusually thick or has lumps of chickpea left over, add 1-2 or more tbsp of water to help it smooth out more.

5. Add salt to taste. This fresh hummus can be stored safely in the refrigerator for approximately one week. Serve it with olive oil, paprika or garlic, on pita chips or fresh vegetables.

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Bruschetta with White Beans, Sun-dried Tomatoes and Basil Back to index

Category: Appetizers, Difficulty: Easy, Servings: 4, Nutrition facts per serving: 64 (1 bruschetta) Calories Ingredient List:

Instructions:

Beans:

Beans:

3/4 cup cannelloni beans 1/4 cup extra-virgin olive oil 1 garlic clove, peeled 1 bay leaf 1/2 teaspoon salt

1. Pour the rinsed beans into a saucepan. Add water until it covers the beans with one extra inch on top. Bring this to a boil.

Bruschetta and Topping: 1 small baguette, sliced into thick pieces 1 tbsp thinly sliced garlic,

2. Cover the pot and remove it from the heat right away. Let it sit for approximately one hour to soak.

3. Pour out the old water and pour in freshwater. Also add ½ of the olive oil, a bay leaf, and a clove of garlic. Simmer this for approximately 40 minutes until the beans are Page 27

plus 1 garlic clove, peeled, for coating bread 2 tbsp extra-virgin olive oil 1/2 tsp chili flakes 8 to 10 basil leaves 1/3 cup oil-packed sun-dried tomatoes, drained and sliced 1/4-inch thick 2 tbsp chopped fresh parsley Lemon juice Salt Fresh ground black pepper 2 ounces ricotta salata cheese, grated large

cooked. Add ½ tsp salt for the final 10 minutes of cooking.

4. Cool beans in the existing liquid. They can be kept for 1-2 days in the refrigerator.

Bruschetta Topping: 1. Grill the sliced baguette in an oven or pan until both sides are crisp.

2. SautĂŠ sliced garlic over medium heat with extra-virgin olive oil. When it begins to brown, sprinkle in the chili flakes and then the basil. Beware of splattering oil.

3. Carefully move the cooked beans out of the cooking water to the pan on the stove. About 1-2 tbps of the liquid used to cook the beans should be added as well. If you used canned beans, the juice from the can works fine. Mix everything together thoroughly.

4. Remove the pan from the stovetop when the basil leaves wilt. Stir in sun-dried tomatoes and parsley. Add lemon juice, salt, and freshly ground pepper to taste.

5. Rub a cut garlic clove over each toasted piece of bread.

Lay them out on a tray or large plate and sprinkle all of oil lightly on each piece. Top with a generous spoonful of being mixture and a dollop of ricotta salata.

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Hot Bean Dip Back to index

Category: Appetizers, Difficulty: Easy, Servings: 20, Nutrition facts per serving: 196 Calories, Fat - 14g, Carbs - 8.6g, Protein - 9.3g, Cholesterol - 43mg, Sodium - 357mg Ingredient List:

Instructions:

1 (8 ounce) package cream 1. Preheat oven to 350°F. cheese, softened 1 cup sour cream 2. Mix together the sour cream and cream cheese until 2 (16 ounce) cans refried smooth. beans 1/2 oz prepared taco 3. Add refried beans, seasoning, parsley, green onions, ½ of seasoning mix each type of cheese, and hot sauce to taste.

5 drops hot pepper sauce to taste 4. Spoon the mix into an 8x12" oven-safe dish.

2 tbsp dried parsley 1/4 cup green onions, 5. Sprinkle the second ½ of each cheese over the top. chopped 1 (8 ounce) package shredded 6. Bake for 25-30 minutes to brown the cheese.

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Cheddar cheese 1 (8 ounce) package shredded Monterey Jack cheese

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Soups

Mediterranean Seafood Soup Back to index

Category: Soups, Difficulty: Easy, Servings: 6, Nutrition facts per serving: 216 Calories, Fat – 9.6g, Saturated Fat – 1.4g, Carbs - 6.8g, Protein - 22.7g, Cholesterol - 92mg, Sodium - 901mg Ingredient List:

Instructions:

2 tbsp olive oil 1 large sweet onion, chopped (about 2 cups) 1/4 cup dry white wine or chicken broth 4 cups vegetable or chicken broth 14 1/2 ounces (1 can) diced

1. Place a 6-quart pot on the stove set to medium high heat.

2. Saute the onion pieces until soft.

3. Pour in the white wine of chicken broth and simmer for about 1 minute.

4. Add 4 cups of broth and diced tomatoes. Bring this Page 31

tomatoes, undrained 24 mussels, cleaned and beards removed 1 lb firm white fish fillet (cod, haddock, or halibut), cut into 1-inch pieces 1/2 lb fresh or thawed frozen large shrimp, peeled and deveined 2 tbsp fresh basil leaves, shredded

mixture to a boil.

5. Lay fish chunks, mussels, and shrimp over the tomato mixture. These must be cooked thoroughly. Fish should flake off easily, mussel shells should open, and shrimp should be opaque. If a mussel fails to open, remove it from the pot and throw it in the garbage.

6. Serve with basil leaves as a garnish.

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Hearty Mediterranean Sausage and Bean Soup Back to index

Category: Soups, Difficulty: Easy, Servings: 4, Nutrition facts per serving: 393 Calories, Fat – 8.9g, Saturated Fat – 2.5g, Carbs - 59.1g, Protein - 21.2g, Cholesterol - 13mg, Sodium - 1467mg Ingredient List: 1/2 lb sweet Italian pork sausage, casing removed 1 large onion, chopped (about 1 cup) 1/2 tsp garlic powder or 2 cloves garlic, minced 2 cups Italian-style tomato sauce 1 3/4 cups chicken broth 1 can (about 15 ounces) black beans or Pinto beans, rinsed and drained

Instructions: 1. Brown the loose sausage in a 4-quart pan with chopped onion and the garlic. Stir frequently until the sausage is completely separated. Remove excess fat.

2. Boil the tomato sauce and chicken broth in the same pan for approximately 10 minutes.

3. Stir in all the drained cans of beans and continue simmering until they are all cooked through and hot.

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1 can (about 15 ounces) white kidney beans (cannellini), rinsed and drained 1 can (about 15 ounces) kidney beans, rinsed and drained

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Tomato Soup with Basil Oil Back to index

Category: Soups, Difficulty: Easy, Servings: 6, Nutrition facts per serving: 225 Calories, Fat - 19.4g, Saturated Fat - 3g, Protein - 2.6g, Carbs - 10.7g, Sugars - 10.4g, Fibre - 3.4g Ingredient List:

Instructions:

Basil Oil:

This soup works best with soft, vine-ripened tomatoes. The variety of tomato does not matter as much as the fact that large bunch fresh basil, finely they are really ripe, as the soup should have an excellent fresh and slightly sweet flavor. Consider making the basil oil chopped leaves for salads, other soups, pasta, and bruschetta as well. You sea salt 200 ml extra virgin olive oil can store it easily for several weeks in a clean jar after you have strained it to remove any lumps.

Soup: Basil Oil: olive oil 1. Save 2-3 basil leaves in a small amount of chilled water.

2 cloves garlic, peeled and Page 35

sliced 2 kg mixed tomatoes, very ripe good-quality red wine vinegar

2. Put the rest of the basil leaves in a mortar or grinder. Also put in a small pinch of salt. Grind the leaves up with the mortar or grinder until they form a thick paste.

3. Mix the paste with top-quality virgin olive oil and store in a glass jar for later use.

Soup: 1. Add 2-3 tbsp of olive oil to a large saucepan on a medium heat stovetop burner. Saute basil stalks and garlic. Then add tomatoes and 150ml of water. Bring this mixture to a boil and then turn down the temperature for approximately 5 minutes. With very ripe tomatoes, the cooking time is reduced. If the tomatoes are harder, you may need to cook for additional minutes.

2. Take the pan off the stovetop. Add red wine vinegar to taste.

3. Use a hand mixer or blender to puree the soup until the tomatoes are smooth. Serve with a drizzle of basil oil and some leftover basil leaves as garnish. It tastes great warm or cool.

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Pasta and Bean Soup Back to index

Category: Soups, Difficulty: Easy, Servings: 8, Nutrition facts per serving: 92 Calories, Fat - 1g, Fiber - 2g, Carbohydrates - 14g, Protein - 6g, Folate - 42mcg, Cholesterol - 3mg, Sugars - 2g, Sodium 538mg Ingredient List:

Instructions:

4 14-ounce cans reduced1. Mix the broth with garlic, red pepper flakes, and sodium chicken broth rosemary in a large saucepan or Dutch oven. Simmer over 6 cloves garlic, crushed and medium heat for approximately 20 minutes. peeled 4 4-inch sprigs fresh 2. Using a fork, squash 1 cup of the beans. Add these, the rosemary, or 1 tablespoon whole beans, and tomatoes to the broth on the stove. dried 1/8-1/4 tsp crushed red 3. Dump pasta into the same pot and simmer for 10-12 pepper more minutes until the pasta is fully cooked.

1 15-1/2-ounce or 19-ounce can cannellini, (white kidney) 4. Put the frozen spinach in the pot and stir a few minutes beans, rinsed, divided until it is thawed and incorporated with the flavors of the Page 37

1 14-1/2-ounce can diced tomatoes 1 cup medium pasta shells or orecchiette 2 cups frozen spinach or ½ of a 10 oz box 6 tsp extra-virgin olive oil, (optional) 6 tbsp freshly grated Parmesan cheese

broth.

5. Serve with a sprinkle of olive oil and parmesan cheese if desired.

Note: Chickpeas can be used instead of the cannellini beans.

A food processor can help mash the beans instead of using a fork.

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Leek, Asparagus and Herbs Soup Back to index

Category: Soups, Difficulty: Easy, Servings: 6, Nutrition facts per serving: 116 Calories, Fat - 3g, Saturated Fat - 1g, Fiber - 2g, Carbohydrates - 17g, Protein - 6g, Folate 52mcg, Cholesterol - 4mg, Sugars - 6g, Sodium - 326mg Ingredient List:

Instructions:

1 tbsp extra-virgin olive oil 1. Pour a small amount of oil into a large pan over a 1 ½ cups leeks, finely medium-low stovetop burner. Cook the leeks until soft. chopped Then, add garlic and cook for an additional minute.

2 cloves garlic, minced 1 2/3 cups new potatoes, 2. Add the cut potatoes and pour the broth into the pan. diced Simmer and stir for about 10-15 minutes on medium-low 2 cups reduced-sodium heat. Make sure the potatoes are cooked through and soft chicken or vegetable broth before continuing.

1 ½ cups fresh asparagus, cut into 1/2-inch pieces 3. Raise the burner temperature to medium-high and add 2/3 cup snow or sugar snap the other vegetables. Simmer until the peas and asparagus peas, cut into 1/2-inch pieces soften, then turn off the burner and move the pan away.

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3 tbsp chopped fresh chives, divided 2 tbsp chopped fresh flat-leaf parsley 1 tbsp chopped fresh dill 2 tsp chopped fresh chervil, or flat-leaf parsley, plus sprigs for garnish 2 cups 1% milk 1 tbsp lemon juice 1/4 tsp salt, or to taste Freshly ground pepper, to taste 1/3 cup low-fat plain yogurt, for garnish

4. Mix in the herbs and seasonings. When the soup is cool enough for safe handling, pour it into a blender and puree until smooth and all lumps are gone.

5. Pour the smooth liquid into the pan again over medium heat. Pour in the milk and stir. Add lemon juice and season with salt and ground pepper to taste.

6. Serve with yogurt, chopped chives, and parsley as a garnish.

Note: This dish can be made in advance and kept in the fridge overnight before serving.

Page 40

Classic Minestrone Soup Back to index

Category: Soups, Difficulty: Easy, Servings: 8, Nutrition facts per serving: 227 Calories, Fat - 8.3g, Carbs - 30g, Protein - 8.6g, Cholesterol - 1mg, Sodium - 1142 mg Ingredient List: 3 tbsp olive oil 3 cloves garlic, chopped 2 onions, chopped 2 cups celery, chopped 5 carrots, sliced 2 cups chicken broth 2 cups water 4 cups tomato sauce 1/2 cup red wine (optional) 1 cup canned kidney beans, drained 1 (15 ounce) can green beans 2 cups baby spinach

Instructions: 1. Saute garlic and oil in a large soup pot on the stovetop.

On medium-low heat, add the onions and cook until they are transparent. This should take 3-5 minutes. Add the carrots and celery and cook till softened.

2. Pour the broth, tomato sauce, and water into the pot.

Keep stirring as the liquid boils. Red wine can also be added if desired.

3. Turn burner heat to a low simmer. Add both types of beans, the remaining vegetables, herbs, and spices. Keep the soup simmering for 35-40 minutes, stirring occasionally. A longer simmering time is recommended.

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3 zucchinis, quartered and sliced 1 tbsp chopped fresh oregano 2 tbsp chopped fresh basil salt and pepper to taste 1/2 cup seashell pasta 2 tbsp grated Parmesan cheese for topping 1 tbsp olive oil

4. Cook the pasta as directed on the package. Drain it well when it is done.

5. Scoop a few spoonfuls of cooked pasta into individual bowls and top with the soup. Serve with a drizzle of olive oil, parmesan cheese, and additional salt and pepper to taste.

This serving method keeps pasta firm. You can also stir the pasta into the soup to save it for another day.

Page 42

Ravioli and Vegetable Soup Back to index

Category: Soups, Difficulty: Easy, Servings: 4, Nutrition facts per serving: 261 Calories, Fat - 8g, Saturated Fat - 3g, Fiber - 7g, Carbohydrates - 33g, Protein - 11g, Folate 16mcg, Cholesterol - 28mg, Sugars - 12g, Sodium - 354mg Ingredient List:

Instructions:

1 tbsp extra-virgin olive oil 2 cups frozen bell pepper and onion mix, thawed and diced 2 cloves garlic, minced 1/4 tsp crushed red pepper, or to taste (optional) 1 28-ounce can crushed tomatoes, preferably fireroasted 1 15-ounce can vegetable or reduced-sodium chicken broth

1. Over medium heat, add the oil to a large saucepan. Put in peppers, onions, garlic, and other spices and cook for a few minutes to incorporate flavors.

2. Pour in canned tomatoes, broth, and water. Increase stovetop temperature to high and boil this mixture.

3. Carefully put the ravioli into the tomato-broth mixture and cook as specified on the package. It should take no longer than 5 minutes.

4. Add zucchini for 2-3 minutes and serve the soup before it Page 43

1 1/2 cups hot water becomes overly soft.

1 tsp dried basil or marjoram 1 6- to 9-ounce package fresh Note: This soup can be prepared in advance and keeps well or frozen cheese (or meat) in the fridge for 3-4 days. ravioli, preferably wholewheat 2 cups diced zucchini Freshly ground pepper to taste

Page 44

Tortellini Soup with Zucchini Back to index

Category: Soups, Difficulty: Easy, Servings: 6, Nutrition facts per serving: 198 Calories, Fat - 8g, Saturated Fat - 2g, Fiber - 4g, Carbohydrates - 27g, Protein - 7g, Folate 34mcg, Cholesterol - 10mg, Sugars - 7g, Sodium - 490mg Ingredient List:

Instructions:

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2 tbsp extra-virgin olive oil 2 large carrots, finely chopped 1 large onion, diced 2 tbsp minced garlic 1 tsp chopped fresh rosemary 2 14-ounce cans vegetable broth 2 medium zucchini, diced 9 ounces (about 2 cups) fresh or frozen tortellini, preferably spinach-&-cheese 4 plum tomatoes, diced 2 tbsp red-wine vinegar

1. Set the stovetop to medium and use a Dutch oven or large saucepan. Add the olive oil to coat the pan.

2. Add the onions and carrots and saute them approximately 6-7 minutes until soft and slightly browned on the edges. Mix in garlic and rosemary herbs.

3. Mix in the diced zucchini and broth and turn the stovetop up till the soup boils. Reduce to a simmer for approximately 3-4 minutes or until zucchini becomes tender.

4. Add tomatoes and tortellini for approximately 6-10 minutes or until the tortellini plumps and tomatoes start to fall apart into chunks. Add red-wine vinegar to taste before you serve the soup.

Page 46

Ribollita Soup Back to index

Category: Soups, Difficulty: Easy, Servings: 8, Nutrition facts per serving: 195 Calories, Fat - 6g, Saturated Fat - 1g, Fiber - 10g, Carbohydrates - 33g, Protein - 8g, Folate 74mcg, Cholesterol - 0g, Sugars - 5g, Sodium - 530mg Ingredient List: 1 14-ounce can whole peeled plum tomatoes 2 15-ounce cans cannellini beans, rinsed, divided 3 tbsp extra-virgin olive oil, divided 1 medium leek, halved lengthwise and sliced 1/4 cup thinly sliced garlic 1/2 tsp freshly ground pepper, divided 1 cup carrots, diced

Instructions: 1. Put the liquid from the can of tomatoes in a separate bowl for later. Cut the tomatoes into chunks.

2. Use a fork of kitchen masher to turn 1 can of the beans into a thick paste.

3. Set a soup pot or Dutch oven over medium heat. Pour a small amount of oil into the pan. Saute the garlic and leeks until tender. Add carrots, zucchini, and celery with another small splash of oil. Cooking all of these vegetables should take no more than 5-8 minutes. Use salt and freshly ground pepper to taste.

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1 cup celery, diced 1 cup zucchini, diced 1/4 tsp salt, divided 1 bunch kale or Swiss chard, cut into 2-inch-wide slices 1/4 head Savoy or green cabbage, cut into 1-inch cubes 2 cups diced russet potatoes 3 cups vegetable broth 2 cups water 1/2 tsp dried thyme 1 bay leaf 1/8 tsp celery seed Crushed red pepper to taste

4. Mix the chopped greens (cabbage, kale, or chard) into the pot. Cover and allow to cook for 5-7 minutes until all the greens are wilted. Add potatoes, tomatoes with juice, whole and mashed beans. Also stir in thyme, celery seed, red pepper flakes, bay leaf, broth, and water.

5. Cover the pot again and simmer for approximately 18-20 minutes. Stir a few times during the process. The vegetables should all be tender but not mushy at the end.

Note: The green tops and roots of the leeks need to be cut off before use. Wash them thoroughly by swishing cut leeks through a bowl of water to release any dirt or sand. Repeat as necessary.

Page 48

Greek Style Avgolemono Chicken Soup Back to index

Category: Soups, Difficulty: Easy, Servings: 6, Nutrition facts per serving: 321 Calories, Fat - 17.4g, Carbs - 16.4g, Protein - 25.6g, Cholesterol - 154mg, Sodium - 94 mg Ingredient List:

Instructions:

1 (3 pound) whole chicken 1/2 cup uncooked white rice salt and freshly ground black pepper to taste 3 egg, beaten Juice of 2 lemons

1. Rinse and trim the whole chicken, making sure to remove giblets or organs stored inside.

2. Submerge the chicken in a large soup pot so the water covers it completely. Put the pot's lid on and bring this to a boil. Then, reduce heat to low and wait 50-60 minutes while it simmers. Open the lid occasionally to skim off excess fat for a healthier meal.

3. Be sure the chicken is thoroughly cooked before setting it aside in a bowl.

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4. Season the broth in the pan with salt and pepper to taste.

Pour in the ½ cup of rice. Simmer until the rice is completely cooked, about 20 minutes.

5. Blend together lemon juice and eggs. Add hot broth one tbsp at a time while vigorously whisking the egg mixture.

This will heat it up without cooking the eggs quickly. Add more and more broth until the mix is hot. Then, pour this mixture into the pot of broth. Continue whisking to create a creamy appearance to the soup. Season with additional salt and pepper or lemon juice as desired.

6. Serve the soup with shredded chunks of chicken in the broth or on the side.

Page 50

Salads

Spinach with Chickpeas Back to index

Category: Salads, Difficulty: Easy, Servings: 1, Nutrition facts per serving: 115 Calories, Fat - 4g, Saturated Fat - 1g, Fiber - 4g, Carbohydrates - 17g, Protein - 4g, Folate 172mcg, Cholesterol - 0mg, Sugars - 4g, Sodium - 243mg Ingredient List: 2 lbs baby spinach 3 tbsp extra-virgin olive oil, divided 1 medium red onion, finely chopped 5 cloves garlic, minced 1 19-ounce can chickpeas, rinsed

Instructions: 1. Clean the spinach well and allow it to drain. Then, put the leaves into a large pot or Dutch oven. Use tongs or a large fork to toss the spinach as it cooks. This should take only about 5-7 minutes. Remove from the pan and allow it to drain again. After it cools enough to handle, chop it into large pieces.

2. Dry the pot and pour in 1 tbsp of olive oil. Use a medium Page 51

1 1/2 tsp dried thyme 1 1/2 tsp dried oregano 1 1/2 tsp ground cumin 1 tsp kosher salt 1/2 tsp hot paprika 1/2 cup golden raisins 1/2 cup reduced-sodium chicken or vegetable broth

heat setting on the stovetop. Saute garlic and onion until golden brown. Then, add chickpeas and all of the herbs and spices.

3. Smash some of the chickpeas with a potato masher or large fork. Cook these for about 3 minutes while stirring continuously. Add raisins and spinach.

4. Pour in the chicken or vegetable broth and use it to deglaze the pan for added flavor. Turn off the heat and allow the soup to rest for 10 minutes before serving.

Note: This delicious vegetable dish can be made up to two days in advance. Simply reheat on the stovetop for perfect leftovers.

Page 52

Chickpea Salad Back to index

Category: Salads, Difficulty: Easy, Servings: 6, Nutrition facts per serving: 81 Calories, Fat - 2g, Saturated Fat - 1g, Fiber - 2g, Carbohydrates - 12g, Protein - 4g, Folate 37mcg, Cholesterol - 3mg, Sugars - 3g, Sodium - 235mg Ingredient List:

Instructions:

Creamy Dill Ranch Dressing: 1. Combine shallots, cottage cheese, mayonnaise, vinegar, and buttermilk powder in a food processor. The shallots should become minced of chopped fine for the dressing.

1 small shallot, peeled Keep blending the ingredients, using a utensil to clear the 3/4 cup nonfat cottage sides, for approximately 2-3 minutes until smooth. Add cheese milk and other seasonings during processing.

1/4 cup reduced-fat mayonnaise 2 tbsp buttermilk powder 2. Mix together chickpeas, vegetable chunks, and cheese in (see Tip) a large salad bowl.

2 tbsp white-wine vinegar 1/4 cup nonfat milk 3. Add the dressing and toss it thoroughly to coat each piece 1 tbsp chopped dill and incorporate the flavors.

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1/4 tsp salt 1/4 tsp freshly ground pepper Note: The 1 Âź cups of dressing that this recipe makes will keep at least 7 days in the fridge. Make extra and use it on Chickpea Salad: salads all week long.

1 7-ounce can chickpeas, rinsed 3 cups cucumber, peeled, seeded and diced 2 cups grape or cherry tomatoes, halved 1/4 cup crumbled reducedfat feta cheese 1/4 cup red onion, diced 1/2 cup Creamy Dill Ranch Dressing Freshly ground pepper to taste

Note: Buttermilk powder is found in the baking aisle of most grocery stores. Buttermilk, which is thicker and sourer than regularly milk, is frequently used for sauces and in baking. If you cannot find any in your local shop, you can make a similar product with 1 cup of milk and 1 tbsp lemon juice. Shake well and use quickly for best results.

Page 54

Insalata Caprese Back to index

Category: Salads, Difficulty: Easy, Servings: 4, Nutrition facts per serving: 498 Calories, Fat - 40.3g, Carbs - 12.7g, Protein - 19.3g, Cholesterol - 78mg, Sodium - 154 mg Ingredient List: 4 ripe tomatoes, cut into wedges 14 ounces fresh mozzarella cheese, diced 1 red onion, sliced 1/3 cup extra virgin olive oil 1/3 cup balsamic vinegar 1/4 cup chopped fresh basil salt and pepper to taste

Instructions: 1. Mix together tomatoes, onion, cheese, olive oil, balsamic vinegar, chopped basil, ground pepper, and salt.

2. Chill approximately 1 hour before serving.

Page 55

Tortellini Salad Back to index

Category: Salads, Difficulty: Easy, Servings: 8, Nutrition facts per serving: 415 Calories, Fat - 25.9g, Carbs - 30.3g, Protein - 17g, Cholesterol - 53mg, Sodium - 729mg Ingredient List:

Instructions:

1 (16 ounce) package refrigerated cheese tortellini 4 ounces sliced pepperoni, quartered 2 green onions, sliced 1 (2.25 ounce) can sliced black olives 1 (6.5 ounce) jar marinated artichoke hearts, drained and chopped 6 ounces mozzarella cheese, diced 1/3 cup extra-virgin olive oil

1. Follow the directions on the package to cook the tortellini properly. Drain, rinse with cool water, and set aside.

2. Mix sliced pepperoni, green onions, artichoke hearts, olives, and diced cheese with the tortellini.

3. Blend extra virgin olive oil, both vinegars, and all seasonings together. Serve as a dressing over the tortellini salad. This dish tastes great after 1-2 hours chill time in the fridge.

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1 1/2 tbsp balsamic vinegar 1 1/2 tbsp distilled white vinegar 1 tsp dried Italian herb seasoning salt and black pepper to taste

Page 57

Greek Style Salad with Chicken Back to index

Category: Salads, Difficulty: Easy, Servings: 4, Nutrition facts per serving: 343 Calories, Fat - 18g, Saturated Fat - 5g, Fiber - 3g, Carbohydrates - 11g, Protein - 31g, Folate - 126mcg, Cholesterol - 89mg, Sugars - 5g, Sodium - 581mg Ingredient List:

Instructions:

1/3 cup red-wine vinegar 1. Blend together oil, vinegar, and all seasonings.

2 tbsp extra-virgin olive oil 1 tbsp chopped fresh dill, or 2. Mix all of the vegetables with the chicken and cheese. oregano or 1 teaspoon dried Drizzle on the dressing and toss well.

1 tsp garlic powder 1/4 tsp salt 1/4 tsp freshly ground pepper 6 cups romaine lettuce, chopped 2 1/2 cups cooked chicken, chopped 2 medium tomatoes, Page 58

chopped 1 medium cucumber, peeled, seeded and chopped 1/2 cup red onion, diced 1/2 cup ripe black olives, sliced 1/2 cup feta cheese, crumbled

Page 59

Italian Savory Salad Back to index

Category: Salads, Difficulty: Easy, Servings: 10, Nutrition facts per serving: 162 Calories, Fat - 14g, Saturated Fat - 3g, Protein - 5g, Carbohydrate - 5g, Fiber - 2g, Cholesterol - 13mg, Sodium - 550mg Ingredient List: Dressing:

Instructions: 1. Blend together vinegar, spices, and seasonings, then slowly add the olive oil. Whisk this mixture well to create a creamy dressing.

3 tbsp red wine vinegar 2 cloves garlic, minced 1 tsp dried oregano 2. Toss together lettuce, both peppers, olives, onions, 1/2 tsp salt cheese, salami, and basil. Serve with a generous drizzle of 1/2 tsp pepper dressing.

1/2 tsp sugar 1/3 cup extra-virgin olive oil Salad:

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8 cups romaine lettuce, coarsely chopped 4 oz fresh mozzarella, shredded 3/4 cup sliced jarred roasted red peppers 1/2 cup pepperoncini peppers, thinly sliced 1/2 cup Kalamata olives, pitted 3 oz Italian salami (such as sopressata), cut into ribbons 1/4 cup fresh basil, finely chopped 1 small red onion, thinly sliced

Page 61

Roasted Zucchini Salad Back to index

Category: Salads, Difficulty: Easy, Servings: 6, Nutrition facts per serving: 25 Calories Ingredient List: 2 medium zucchini ½ tsp salt ½ tsp ground black pepper 2 tbsp white wine vinegar 4 tbsp corn or safflower oil

Instructions: 1. Preheat oven to 400°F. 2. Slice the zucchini into 1/4" circles. Place these neatly on a cookie sheet and salt them. Bake in the oven for approximately 5-7 minutes until they begin to soften.

3. Toss the zucchini with the vinegar, oil, and black pepper.

Serve hot.

Page 62

Spinach Salad with Warm Bacon Dressing Back to index

Category: Salads, Difficulty: Easy, Servings: 4, Nutrition facts per serving: 663 Calories Ingredient List: 8 oz baby spinach 2 large eggs 8 pieces thick-sliced bacon, chopped 3 tbsp red wine vinegar 1 tsp sugar 1/2 tsp Dijon mustard Kosher salt and freshly ground black pepper 4 large white mushrooms, sliced 3 ounces red onion (1 small), very thinly sliced

Instructions: 1. Wash the spinach and remove the stems. Pat dry with paper towels and set aside for later.

2. Hard boil the eggs in a small pot. Start with cold water that covers the eggs entirely. Bring this to a boil and then turn off the heat. Let the eggs sit in the hot water for up to 15 minutes before removing. Shell them, cut them into 8 wedges each, and put to the side for later.

3. Fry up all the bacon until it is crisp but not burnt. Let the excess fat drain away on a paper towel. Crumble each piece before setting it to the side as well.

4. Use the melted bacon fat over a low burner setting on Page 63

your stovetop to combine with the vinegar, mustard, and sugar. Add salt and ground black pepper to taste.

5. Mix together the sliced onions, mushrooms, and chopped spinach. Pour over the bacon fat and mustard dressing and toss this salad to spread the flavors throughout.

6. Garnish the spinach salads with hard-boiled egg and add a sprinkle of freshly ground pepper if desired. Serve right away for the best flavor.

Page 64

Spinach and Orange Salad Back to index

Category: Salads, Difficulty: Easy, Servings: 6, Nutrition facts per serving: 125 Calories, Total Fat - 6.9g, Saturated Fat - 0.8g, Cholesterol - 0mg, Sodium - 46.7mg, Total Carbohydrate - 15.4g, Dietary Fiber - 2.9g, Sugars - 10.7g, Protein 3.2g Ingredient List:

Instructions:

Salad:

1. Preheat oven to 350°F.

12 oz baby spinach 1 (12 ounce) cans mandarin oranges, drained 1/2 red onion, thinly sliced 1/3 cup toasted walnut pieces salt and pepper

2. Spread walnuts in a pan and toast in the oven for 7-8 minutes.

3. Combine all ingredients from the dressing list and whisk lightly.

Dressing:

4. Put spinach, onions, and orange slices together in a salad bowl.

1 tbsp olive oil

5. Drizzle dressing over salad and toss to coat. Add salt and Page 65

1 tbsp white wine vinegar 1 tbsp frozen orange juice concentrate 1 tbsp honey

pepper to taste and top with roasted walnut pieces.

Page 66

Lunch

Easy Salmon Cakes Back to index

Category: Lunch, Difficulty: Easy, Servings: 4, Nutrition facts per serving: 350 Calories, Fat - 14g, Saturated Fat - 1g, Fiber - 6g, Carbohydrates - 26g, Protein - 34g, Folate 26mcg, Cholesterol - 126mg, Sugars - 5g, Sodium - 761mg Ingredient List: 3 tsp extra-virgin olive oil, divided 1 small onion, finely chopped 1 stalk celery, finely diced 2 tbsp chopped fresh parsley 15 oz canned salmon, drained, or 1½ cups cooked

Instructions: 1. Preheat oven to 400°F. Prepare a flat baking dish with non-stick cooking spray.

2. Over medium-high heat, warm half of the oil in a skillet.

Sauté the celery and onions for a few minutes until they are soft. Add the chopped parsley and turn off the heat.

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salmon 1 large egg, lightly beaten 1½ tsp Dijon mustard 1¾ cups fresh whole-wheat breadcrumbs (See Note) ½ tsp freshly ground pepper Creamy Dill Sauce 1 lemon, cut into wedges

3. Tear the salmon apart with a fork until it is in bite-sized flakes. Discard any skin pieces or bones. Mix with the egg and mustard first. Then, mix with the onions and celery, breadcrumbs, and seasoning.

4. Use your hands to create 8 salmon patties. Each should be approximately 2-2 ½ inches in diameter.

5. With the rest of the oil in a pan set to medium, fry up 4 of the fish patties at a time. When the bottom is golden brown, flip them over carefully and fry the other side. This should take about 3-4 minutes for each.

6. Transfer the browned patties to the prepared baking dish and put them in the oven. Bake them for 15-20 minutes until thoroughly cooked all the way through. Serve with dill sauce, lemon, and other seasoning as desired.

Note: The salmon and vegetable mixture will keep up to 8 hours uncooked in the fridge.

Note: Prepared bread crumbs are fine for this recipe, but you can easily make your own at home in minutes. Cut the crust from any sandwich bread, rip each slice into smaller pieces, and whir in a food processor until crumbs form. A slice from a standard loaf yields about 1/3 – ½ cup of bread crumbs.

Page 68

Catalan SautĂŠed Polenta with Butter Beans Back to index

Category: Lunch, Difficulty: Easy, Servings: 4, Nutrition facts per serving: 221 Calories, Fat - 9g, Saturated Fat - 3g, Fiber - 5g, Carbohydrates - 28g, Protein - 10g, Folate 102mcg, Cholesterol - 13mg, Sugars - 3g, Sodium - 638mg Ingredient List: 4 tsp extra-virgin olive oil, divided 1 16-oz tube prepared plain polenta, cut into ½-inch cubes 1 clove garlic, minced 1 small onion, halved and thinly sliced 1 red bell pepper, diced ½ tsp paprika, preferably smoked, plus more for garnish (see Note)

Instructions: 1. Over medium-high heat, treat a non-stick frying pan to 2 tsp of cooking oil. Arrange the pieces of polenta carefully in one layer on the bottom of the pan. Stir gently until they brown on all sides. This should take about 8-10 minutes in total. Move them to a plate for later use.

2. Over medium heat, add the rest of the oil and garlic to the same frying pan. Cook for about 1 minute. Add the pepper and onion and cook for 3-5 minutes until they are tender.

Add paprika next and stir well. Mix the beans, spinach, and broth into the existing pan and allow it to simmer for a few more minutes until all the vegetables are heated through.

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1 15-oz can butter beans, rinsed 4 cups packed baby spinach ž cup vegetable broth ½ cup shredded Manchego or Monterey Jack cheese 2 tsp sherry vinegar

3. Serve by placing 1-2 pieces of polenta on a plate and spooning the vegetable mixture over it. Season with more paprika, salt, or pepper depending on your tastes.

Note: Paprika comes in different types: smoked, sweet, and hot. Most people enjoy sweet as it is the easiest to use in a vast array of dishes. Hot paprika is a favorite among people who enjoy a higher level of spice jazzing up the recipes. All types are usually available at larger grocery stores and ethnic food markets.

Page 70

Roasted Lemon Chicken Breasts Back to index

Category: Lunch, Difficulty: Easy, Servings: 4, Nutrition facts per serving: 196 Calories, Fat - 8g, Saturated Fat - 2g, Fiber - 2g, Carbohydrates - 6g, Protein - 24g, Folate 11mcg, Cholesterol - 68mg, Sugars - 2g, Sodium - 476mg Ingredient List: Roasted lemons: 3 medium lemons, thinly sliced 1 tsp extra-virgin olive oil ⅛ tsp salt Chicken: 4 boneless, skinless chicken breast halves ⅛ tsp salt

Instructions: 1. Preheat oven to 325°F. Lay a piece of kitchen parchment over a flat baking sheet.

2. Slice the lemons and lay them out flat on the sheet.

Drizzle a small quantity of oil over the lemons and sprinkle with salt. Roast them for about 20-30 minutes until the edges of the rinds start to brown.

3. Use a meat tenderizer, mallet, or heavy rolling pin to smash the chicken between sheets of plastic wrap until it is approximately ½ inch thick. Add salt and ground black pepper to taste. Dredge the chicken in plain flour on each Page 71

Âź cup all-purpose flour 2 tsp extra-virgin olive oil 1Âź cups reduced-sodium chicken broth Freshly ground pepper, to taste 2 tbsp drained capers, rinsed 2 tsp butter 3 tbsp chopped fresh parsley, divided

side and shake off the extra flour. Be sure to throw away the remaining flour as it cannot be used after touching the raw chicken.

4. Over medium-high heat, warm 2 tsps of olive oil in a nonstick frying pan. Fry up the chicken until both sides are turning brown. This should take 2-4 minutes on one side before you flip the meat to the other. Pour the broth into the pan and wait for it to boil. Use the broth to deglaze the pan from the browned chicken drippings. Keep boiling until the broth reduces to a thick consistency.

5. Introduce the capers, roasted lemon slices, parsley, pepper, and butter to the pan. Simmer at a lower temperature until the chick is completely cooked all the way through. Serve hot with extra parsley as a garnish.

Note: Lemon slices can be roasted in advance and saved for a few days to use in multiple recipes throughout the week.

Page 72

Salmon Panzanella Back to index

Category: Lunch, Difficulty: Easy, Servings: 4, Nutrition facts per serving: 320 Calories, Fat - 18g, Saturated Fat - 3g, Fiber - 4g, Carbohydrates - 14g, Protein - 26g, Folate - 30mcg, Cholesterol - 53mg, Sugars - 4g, Sodium - 407mg Ingredient List:

Instructions:

8 Kalamata olives, pitted and chopped 3 tbsp red-wine vinegar 1 tbsp capers, rinsed and chopped Âź tsp freshly ground pepper, divided 3 tbsp extra-virgin olive oil 2 thick slices day-old wholegrain bread, cut into 1-inch cubes (See Note) 2 large tomatoes, cubed

1. If using an outdoor grill, preheat it on the highest temperature setting. Oil the grill or pan you will use to cook the salmon.

2. Combine capers, olives, 1/8 tsp pepper, and vinegar in a big bowl. Add the oil slowly while continuously whisking to make a creamy sauce. Mix in the bread chunks, vegetables, and basil. Make sure the sauce coats everything evenly.

3. Sprinkle each salmon piece front and back with salt and black pepper. Grill the fish until they are almost completely cooked and opaque. This should take about 4-6 minutes.

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1 medium cucumber, peeled, seeded and cubed ¼ cup red onion, thinly sliced ¼ cup fresh basil, thinly sliced 1 lb center-cut salmon, skinned (See Note) and cut into 4 portions ½ tsp kosher salt

4. Serve the salmon steaks on a bed of the salad.

Note: If you do not have day-old or dry bread, use fresh bread grilled next to the salmon until it is crisp. Simply cut that up into cubes. Or, you could toast the bread in an oven or toaster and cut that up and use it as well.

Note: Skinning a salmon steak is not too difficult. Put the skin down on the cutting board and hold the fish firmly with your fingers. Use a sharp fileting knife to slide down the length of the fish and thus removing the skin from the flesh.

Keep the blade at an angle so it cannot slip and cut the fillet of salmon or your hand.

Note: An easy way to oil a barbecue grill's rack is to pour some oil onto a paper towel that has been folded into a pad.

Use sturdy tongs to hold the towel and rub the oil onto the metal rack. Never use cooking spray on a hot grill, as it has accelerants which are quite flammable. You can spray the meat or fish with the spray or brush it with oil before putting it on the grill, however.

Another option, especially for fish that flakes easily and may fall apart and drop onto the coals, is foil. Brush a thin layer of oil onto a small "tray" made of foil or spray it with cooking spray. Then, put this on the grill and cook the fish safely.

Page 74

Roasted Green Beans, Mushrooms and Tomatoes Back to index

Category: Lunch, Difficulty: Easy, Servings: 4, Nutrition facts per serving: 66 Calories, Total Fat - 2.5g, Carb. - 10g, Protein - 2.6g, Fiber - 3.2g Ingredient List: 3 cups fresh green beans 2 cups button mushrooms, sliced 6 oz grape tomatoes 2 tsp oil of your choice 1-2 cloves of garlic, finely minced salt and pepper, to taste

Instructions: 1. Preheat oven to 425°F. 2. Cover a baking tray with foil or kitchen parchment. Use spray oil or baking spray to increase its non-stick nature.

3. Stir all of the vegetables together with the olive oil and seasonings. Layer them loosely on the baking tray.

4. Put the vegetable tray in the oven to roast for 25-30 minutes. Keep a close watch on how they are cooking so you can take them out when they reach the most delicious point.

Serve right away for the best flavor.

Page 75

Personal Tortilla Pizzas Back to index

Category: Lunch, Difficulty: Easy, Servings: 2, Nutrition facts per serving: 357 Calories Ingredient List: 1 whole wheat tortilla ¼ cup preferred sauce (marinara, barbecue, alfredo, etc.) ⅓ cup or less shredded or crumbled cheese (mozzarella, cheddar, goat, feta) Toppings to taste

Instructions: 1. Preheat oven to 425°F. 2. Lay the tortilla at the bottom of a 12" pan, preferably cast iron though any frying pan will work.

3. Spread your favorite sauce over the tortilla. Add cheese and whatever toppings you prefer.

4. Bake approximately 10-12 minutes until the toppings are cooked, cheese is melted, and tortilla edges browned. Allow to cool slightly before serving.

Page 76

Dinner

Garlic-Lemon Fettuccine with Sardines Back to index

Category: Dinner, Difficulty: Easy, Servings: 4, Nutrition facts per serving: 480 Calories, Fat - 21g, Saturated Fat - 4g, Fiber - 8g, Carbohydrates - 53g, Protein - 23g, Folate - 58mcg, Cholesterol - 60mg, Sugars - 4g, Sodium - 634mg Ingredient List: 8 oz whole-wheat fettuccine 4 tbsp extra-virgin olive oil, divided 4 cloves garlic, minced 1 cup fresh breadcrumbs (See Note) 1/4 cup lemon juice 1 tsp freshly ground pepper

Instructions: 1. Boil the pasta as directed on the package for approximately 8-10 minutes. Drain and set aside.

2. In a non-stick skillet, heat up 2 tbsp of the extra-virgin olive oil at a medium heat setting. Cook the garlic for about 30 seconds until it releases its fragrance but has not yet turned brown. Move the garlic aside for now.

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1/2 tsp salt 2 3- to 4-oz cans boneless, skinless sardines, preferably in tomato sauce, flaked 1/2 cup chopped fresh parsley 1/4 cup finely shredded Parmesan cheese

3. Put the rest of the oil in the pan and sautĂŠ the breadcrumbs next. They should become brown and quite crispy in about 4-6 minutes. Set these aside as well.

4. Combine lemon juice, salt, and pepper with the garlic and oil from step #2. Use a whisk to make a creamy dressing.

5. Add the pasta, Parmesan cheese, sardines, and parsley to the dressing and mix it up well to incorporate the flavors.

Serve with a sprinkling of bread crumbs on top.

Note: Although you can use prepared breadcrumbs for this recipe, making your own at home is quite simple. Cut crusts off of your favorite type of bread, such as whole-wheat, and put pieces into a food processor on high. Each slice of bread can give you approximately 1/2 cup of bread crumbs.

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Briam

Back to index

Category: Dinner, Difficulty: Medium, Servings: 6, Nutrition facts per serving: 379 Calories, Fat - 24.3g, Saturated Fat - 3.5g, Protein - 7.5g, Carbs - 32.5g, Sugars - 8.2g Ingredient List: 150 ml extra-virgin olive oil 1 large aubergine, halved lengthways and sliced 1 large onion, thinly sliced 3 garlic cloves, sliced 800 g large potatoes, cubed 6 medium tomatoes, thinly sliced 12 cherry tomatoes 5 courgettes, sliced 300 g tomato passata

Instructions: 1. Preheat oven to 400°F. 2. Turn your stovetop to medium heat and pour a small amount of olive oil into a frying pan. Cook the slices of aubergine for approximately 6 minutes. You want them to turn golden brown on the edges and be quite tender. Move them to a separate bowl for later.

3. SautĂŠ the chopped onions and garlic in the same pan until they are soft, and then add them to the aubergine's

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1 tbsp dried oregano bowl.

2 tbsp flat-leaf parsley, finely chopped 4. Mix in tomatoes, potatoes, passata, and courgettes with the aubergine and onion. Pour in 200ml of water, salt, pepper, parsley, and oregano. Combine all of these things well to incorporate the flavors throughout the dish.

5. Pour this vegetable mixture into a large casserole dish and bake for 45-60 minutes. All of the vegetables should be soft but not mushy, and the top should be slightly brown.

You can serve immediately or wait several minutes for the meal to cool beforehand.

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Chicken Paella Back to index

Category: Dinner, Difficulty: Medium, Servings: 8, Nutrition facts per serving: 712 Calories, Fat - 35.4g, Saturated Fat - 11.4g, Protein - 49.8g, Carbs - 45g, Sugars - 3.6g, Fibre - 3g Ingredient List: 400 g quality chorizo, sliced 1 small onion, diced 50 g jarred piquillo peppers, diced fine ½ a bunch of fresh flat-leaf parsley, chopped 22 chicken drumettes 2 tbsp extra virgin olive oil 1 tsp smoked paprika 2 tbsp tomato puree 400 g Bomba paella rice 120 ml white wine

Instructions: 1. Preheat oven to 350°F. 2. Toss the chicken with salt and pepper to season them on every side. Cook them over medium-a high heat in a sturdy sauté pan and a small amount of oil. Make sure they are browned on every side and the meat is thoroughly cooked.

Then, remove them from the pan and put on a tray nearby.

3. Toss the chopped chorizo and onions into the same pan using the left over oil and grease from the chicken. It sauté this combination for approximately 3-5 minutes to make the onions soft. Add tomato purée, peppers, paprika and Page 81

750 ml organic chicken stock other seasoning. Allow this to simmer.

200 g frozen peas 1 lemon 4. Pour the rice into this mixture and stir to combine everything evenly. Cook this for approximately 2-4 minutes.

Then, pour the wine into the pan and bring it to a boil.

Finish cooking the rice in this manner.

5. As the rice cooks, you can add up to 750ml of warm water or the chicken stock. Add the peas and most of the chopped parsley.

6. Lay the chicken drumettes in a single layer on top of the rice and sauce. Move the entire pan to the oven. This should be baked without a lid for approximately half an hour.

Check to make sure the rice tender to see if the dish is done.

7. After cooking, let the paella rest on the countertop, covered, for approximately 10 minutes. Serve hot with lemon and a sprig of parsley.

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Zesty Frittata with Roasted Chilies Back to index

Category: Dinner, Difficulty: Easy, Servings: 2, Nutrition facts per serving: 578 Calories, Fat - 48.3g, Saturated Fat - 18.6g, Protein - 32.5g, Carbs - 3g, Sugars - 2.6g, Fibre - 0.9g Ingredient List:

Instructions:

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4–8 chilies, mixed green, red and yellow 1 red or green pepper, optional 1 tbsp red wine vinegar olive oil 6 sprigs flat-leaf parsley, finely chopped 1 knob of butter 5 large eggs 1 handful of grated Parmesan 1 clove of garlic, finely chopped 100 g goat or feta cheese salad leaves

1. Preheat oven to high or 400°F. 2. Hold the chili peppers over a gas-ring flame or grill them over fire until the skin blackens and crisps. Poking a hole in their skin before doing this will keep them from breaking apart. Then, leave them in a covered bowl for approximately 10 minutes. After they cool somewhat, scrape off the skin, trim the tops, take out the seeds, and cut them into long strips.

3. Combine the chili strips with olive oil, vinegar, and parsley. Also, add a bit of melted butter and hot oil with the chilies and garlic.

4. In another bowl, whisk your eggs with some salt and pepper to taste and finely grated Parmesan cheese. Chop most of the parsley and stir it into the eggs as well.

5. Fry the eggs in a hot pan with ½ of the feta or goat cheese recipe calls for. Make sure the egg and cheese mixture spreads across the whole pan. Add the second ½ of the crumbled cheese when the egg is almost done cooking.

6. Put this egg pan into the oven for approximately 4-6 minutes to get fully cooked, light, and fluffy. Serve with the zesty chili oil for a delicious hearty meal.

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Classic Tomato Spaghetti Back to index

Category: Dinner, Difficulty: Easy, Servings: 8, Nutrition facts per serving: 283 Calories, Fat - 3.8g, Saturated Fat - 1g, Protein - 9.7g, Carbs - 51.5g, Sugars - 7.3g, Fibre - 2.5g Ingredient List:

Instructions:

1 bunch of fresh basil, chopped 1 medium onion, diced 2 cloves of garlic 1 kg ripe tomatoes or 2 400g tins of chopped tomatoes olive oil 1 tbsp red wine or balsamic vinegar 480 g whole wheat spaghetti 15 g parmesan cheese

1. Use 1 tbsp of oil in a large saucepan over medium heat on the stovetop. SautĂŠ the onion for about 5-7 minutes until it is transparent and begins to brown. Add garlic, basil, vinegar, and tomato chunks. Cook for about 15-20 minutes.

Stir a few times during the process to make sure everything cooks evenly.

2. Cook the spaghetti noodles in a large pot of boiling water with a pinch of salt in it. Follow the pasta package directions for best results. When the spaghetti becomes al dente, which means firm but soft enough to eat comfortably, take it off the heat and drain it. Reserve 1 cup Page 85

of cooking water for the sauce later.

3. After draining, put the cooked pasta back in the same pot.

Add the tomato sauce and stir gently. Use the reserved cooking water to thin the sauce if necessary.

4. Serve hot with tiny basil leaves as a garnish and shaved or grated parmesan cheese for an authentic spaghetti dinner.

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Classic Ratatouille Back to index

Category: Dinner, Difficulty: Easy, Servings: 4, Nutrition facts per serving: 212 Calories, Fat - 8.5g, Saturated Fat - 1.3g, Protein - 8.5g, Carbs - 27.1g, Sugars - 23.4g, Fibre - 8.7g Ingredient List: 2 red onions, cut into wedges 4 cloves of garlic, thinly sliced 2 aubergines, chopped 3 courgettes, chopped 3 red or yellow peppers, chopped 6 ripe tomatoes, chopped ½ a bunch of fresh basil olive oil a few sprigs of fresh thyme 1 400 g tin of plum tomatoes

Instructions: 1. Sauté the aubergines, peppers, and courgettes in a small amount of olive oil heated in a large saucepan. Set the burner to medium temperature. Cook these vegetables for about 5-7 minutes to lightly brown the edges and make them tender but not too soft. Put aside in a bowl for later.

2. Sauté onion, basil, thyme, and garlic in about 2 tbsp of oil for about 6-8 minutes until tender and golden brown.

3. Add the vegetables to the onions and seasonings. Mix in all of the tomatoes, balsamic vinegar and salt and pepper to taste. As you mix this with a spoon or spatula, chop the Page 87

1 tbsp balsamic vinegar ½ a lemon

tomatoes up a bit to reduce the size of the chunks.

4. Put a lid on the pot and simmer the food for about 35-40 minutes. The amount of liquid should reduce quite a bit.

5. Serve this dish over rice, with crusty bread, and garnished with basil leaves, lemon, or other seasonings.

Page 88

Cauliflower Pizza Mediterranean Style Back to index

Category: Dinner, Difficulty: Easy, Servings: 4, Nutrition facts per serving: 200 Calories, Fat - 14g, Saturated Fat - 5g, Fiber - 3g, Carbohydrates - 10g, Protein - 11g, Folate - 68mcg, Cholesterol - 65mg, Sugars - 3g, Sodium - 484mg Ingredient List: 1 medium head cauliflower, broken into small florets 1 tbsp plus 1 tsp extra-virgin olive oil, divided 1/4 tsp salt 2 Meyer lemons or 1 large regular lemon 6 oil-packed sun-dried tomatoes, drained and coarsely chopped 1/3 cup green or black olives, pitted and sliced

Instructions: 1. Preheat oven to 450°F. 2. Prepare a round pizza pan or large cookie sheet by covering it with kitchen parchment.

3. Finely chop the cauliflower in a food processor until the pieces are the size of rice grains. Cook these over mediumhigh heat in an oiled skillet with a pinch of salt. Stir continuously until soft, which should take about 9-10 minutes. Do not let it brown excessively. Set aside to cool before continuing.

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1 large egg, lightly beaten 1 cup shredded part-skim mozzarella cheese 1/2 tsp dried oregano freshly ground pepper to taste 1/4 cup slivered fresh basil

4. Slice up the lemons so there is no rind or white pith on any of the wedges. Take out any seeds as well. Pour off excess juice and reserve it for future recipes. Stir in tomatoes and olives.

5. Mix a blended egg, mozzarella cheese, and spices with the riced and cooked cauliflower. Push this firmly onto a flat pizza or baking sheet. It should make a thin 10-inch circle.

Sprinkle a bit of olive oil on the surface.

6. Put the cauliflower crust in the oven for 10-12 minutes until it begins to turn golden brown. Take it out to arrange the lemons and olives on the crust, then put it back in at the same temperature for an additional 8-14 minutes.

7. Slice into traditional pizza wedges and serve with a sprinkling of basil leaves or other seasoning. Try different toppings too.

Page 90

Spicy Chili and Rice Back to index

Category: Dinner, Difficulty: Easy, Servings: 8, Nutrition facts per serving: 690 Calories Ingredient List: 3 tbsp vegetable oil

Instructions: 1. SautĂŠ onions in a small amount of oil over medium heat

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1 large onion, finely chopped 2 tsp chopped garlic 2 jalapeno peppers, seeds and stems removed and chopped 2 lbs ground beef 2 tsp ground cumin 1 tbsp chili powder 2 tsp salt 1 tsp black pepper 2 tbsp tomato paste 2 tbsp hot sauce 2 (16 ounce) cans kidney beans 1 (29 to 32-ounce) can diced tomatoes 1 tbsp finely minced fresh parsley leaves, plus 8 small sprigs for garnish 1 tbsp finely minced fresh cilantro leaves, plus 8 small sprigs for garnish 4 cups beef consommĂŠ 2 cups brown rice 2 tablespoons butter

until they lose their opacity. Dump in the minced garlic and cook it until it just starts turning brown. Add the peppers, and then the ground beef. Cook the meat thoroughly until it is brown and crumbled. Remove excess fat. Stir in chili, cumin, pepper, and salt to taste.

2. Mix tomato paste, tomatoes, beans, spicy pepper sauce, and herbs into the above mixture with the meat and simmer it for 20-30 minutes.

3. In another large pot, boil the broth before adding butter and rice. Reduce heat and allow this to simmer until the rice absorbs the liquid and is fully cooked. This should take about 20 minutes. Remove the lid at the end and let the rice rest for 5 additional minutes.

4. Serve the chili over a bed of rice. Add sprigs of cilantro and parsley as garnishes.

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Black Beans and Rice Back to index

Category: Dinner, Difficulty: Easy, Servings: 10, Nutrition facts per serving: 140 Calories, Fat - 0.9g, Carbs - 27.1g, Protein - 6.3g, Cholesterol - 0mg, Sodium - 354 mg Ingredient List:

Instructions:

1 tsp olive oil 1 onion, chopped 2 cloves garlic, minced 3/4 cup uncooked white rice 1 1/2 cups low sodium vegetable broth 1 tsp ground cumin 1/4 tsp cayenne pepper 3 1/2 cups canned black beans, drained

1. Heat the olive oil in a large saucepan or pot using medium-high heat on the stove top. SautĂŠ the chopped onion and garlic until the onion is transparent. Pour the rice into the pot as well and start around for approximately 2 minutes. It may brown slightly.

2. Pour in the broth, wait for the pot to boil, lower the heat, put the lid on the pot, and keep it at a low simmer for about 20 minutes or until the liquid is mostly absorbed into the rice.

3. Stir in the canned beans and seasonings. Serve hot or cold the next day.

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Desserts

Berry Cream Parfaits Back to index

Category: Desserts, Difficulty: Easy, Servings: 4, Nutrition facts per serving: 297 Calories, Fat - 12g, Saturated Fat - 7.7g, Fibre - 3.5g, Protein - 8.1g, Cholesterol - 42mg, Sodium - 100mg, Carbs - 37.3g Ingredient List: 400g low-fat vanilla yoghurt 1/2 cup heavy cream, whipped 1 tsp finely grated orange rind 1/2 cup powdered sugar, sifted

Instructions: 1. Mix together yogurt, heavy cream, orange zest, and ¼ cup of sugar.

2. Stir berries together and set aside ¼ of them for serving presentation later on. Squash the berries with a fork and mix with ¼ cup of sugar.

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250g strawberries, hulled, quartered 125g raspberries 125g blueberries

3. Serve in individual glass dishes. Layer yogurt with squashed berry mixture. Allow to chill in the fridge for at least 30 minutes before serving. Top with fresh berries.

Page 95

Dark Chocolate Mousse Back to index

Category: Desserts, Difficulty: Easy, Servings: 4, Nutrition facts per serving: 310 Calories Ingredient List:

Instructions:

5 1/4 oz bittersweet 1. Melt chocolate in a double boiler. Keep stirring until it is chocolate, coarsely chopped melted and completely smooth. Remove from the heat and 14 oz cold heavy cream let it rest and cool.

3 large egg whites 1 oz sugar 2. Whisk the heavy cream until soft peaks form. You can Sweetened whipped cream, also use an electric mixer to speed the process. Set aside. optional Shaved bittersweet chocolate, 3. Whip the egg whites until soft peaks form. Add sugar a optional little bit at a time, continuously whipping until peaks stiffen.

4. Carefully fold the egg white merengue into the chocolate first. Then, fold in the whipped cream. Be careful not to Page 96

over-stir.

5. Put in the refrigerator for at least 1 hour to set the mousse before serving. Whipped cream, shaved chocolate, or even berries make a wonderful garnish.

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Healthy Chocolate Pudding Back to index

Category: Desserts, Difficulty: Easy, Servings: 3, Nutrition facts per serving: 70 Calories, Fat - 3g, Carbs - 12g, Protein - 2g, Fiber - 2.5g Ingredient List: 2 cups milk or coconut milk heaping 1/8 tsp salt 1/4 cup Dutch cocoa powder pinch uncut stevia or 1/4 cup sugar, pure maple syrup, or honey 1/2 cup milk of choice + 3 tbsp cornstarch 3.5 oz chocolate chips or broken-up bar, optional 3/4 tsp pure vanilla extract

Instructions: 1. Pour milk, cocoa, and sweetener in a saucepan over medium heat.

2. Whisk together ½ cup of milk and the cornstarch separately to create a thickening slurry. Add this to the saucepan once the cocoa mix is warmed up. Stir until the sauce thickens in about 2-3 minutes.

3. Remove the pan from the heat and mix in vanilla and chocolate chips. Keep stirring until this is smooth.

4. Refrigerate the pudding at least overnight for the best thickness and consistency.

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Dutch cocoa created a delicious flavor when I tried this recipe. I have not used unsweetened cocoa powder, but it might be an option for those who want to cut calories. The sweetener may need to be increased. Feel free to experiment in the kitchen.

Page 99

Banana Pudding Back to index

Category: Desserts, Difficulty: Easy, Servings: 12, Nutrition facts per serving: 398 Calories, Fat - 16.6g, Carbs - 55.1g, Protein - 7g, Cholesterol - 37mg, Sodium - 333mg Ingredient List: 1 (8 oz) package cream cheese 1 (14 oz) can sweetened condensed milk 1 (5 oz) package instant vanilla pudding mix 3 cups cold milk 1 tsp vanilla extract 1 (8 oz) container frozen whipped topping, thawed 4 bananas, sliced 1/2 (12 oz) package vanilla wafers

Instructions: 1. Use an electric mixer or a whisk to beat the cream cheese, condensed milk, fresh milk, pudding, and vanilla extract until well blended and smooth. Carefully fold the prepared whipped topping in.

2. Arrange vanilla wafers in the bottom of a 9x13" casserole or baking dish. Top with banana slices. Add a layer of the cream cheese and pudding mixture and a layer of whipped topping. Refrigerate before serving.

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Page 101

Chocolate and Berry Mousse Cups Back to index

Category: Desserts, Difficulty: Easy, Servings: 4, Nutrition facts per serving: 159 Calories, Fat - 8g, Saturated Fat - 4g, Carbs - 19g, Sugars - 15g, Fibre - 3g, Protein - 5g Ingredient List: 75g dark chocolate, grated 4 tbsp low-fat yogurt 2 large egg whites 2 tsp caster sugar 350g berries (blueberries, raspberries, strawberries or a mix)

Instructions: 1. Use a double boiler to melt the dark chocolate until it is smooth.

2. Let the chocolate cool for 5-8 minutes before combining with yogurt to make a creamy sauce.

3. Use a whisk to beat the egg whites into stiff peaks. Add powdered sugar and whisk again.

4. Carefully fold the egg whites into the dark chocolate and yogurt mixture. Keep it as fluffy as possible and incorporate air when mixing.

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5. Serve the chocolate mousse by layering it with fresh, clean berries in small glass dishes. Keep in the fridge for a short time before serving so the mousse can set in place.

Page 103

Apple Crisp Pizza Pie Back to index

Category: Desserts, Difficulty: Easy, Servings: 12, Nutrition facts per serving: 253 Calories, Fat - 9g, Saturated Fat - 4g, Cholesterol - 14mg, Sodium - 132mg, Carbohydrate - 43g, Sugars - 26g, Fiber - 1g, Protein - 2g Ingredient List: Pre-made pastry for a singlecrust pie 2/3 cup sugar 3 tbsp all-purpose flour 1 tsp ground cinnamon 4 medium baking apples, peeled and cut into 1/2-inch slices Topping: 1/2 cup all-purpose flour 1/3 cup packed brown sugar 1/3 cup rolled oats 1 tsp ground cinnamon 1/4 cup butter, softened 1/4 to 1/2 cup caramel ice cream topping or caramel apple dip Vanilla ice cream, optional

Instructions: 1. Preheat oven to 350°F. 2. Roll out the dough into a 12 inch circle. Lay on a pizza pan and fold under the edges for a thicker crust.

3. Mix flour, sugar, and cinnamon. Toss sliced apples into this mixture and stir till they are all coated.

4. Lay the apples neatly on top of the dough in a single layer.

5. Mix together the topping ingredients except for the caramel sauce. Sprinkle this generously over the apple slices.

6. Bake for 30-40 minutes until the dough is done and the apples are soft. Drizzle with the caramel sauce before serving.

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About Author

Adriana Monti, a mother of 2 wonderful kids was born in Italy in the year 1969 but currently lives in the United States. She earned a bachelor’s degree at the Carpigiani Gelato University in Bologna, Italy. Adriana is a prominent writer of fictional books and an author with experience in the field of nutrition. She invents and tests hundreds of recipes a year, she has written on food and drink for a wide range of publication. Her books are informative and thought provoking, will gladly walk you through a healthy, nutritional balanced food.

In her spare time Adriana enjoys spending time with her family, she is passionate about travel and cooking.

Always yours. Adriana Monti.

PS. Many thanks to the KUFL (Kitchen Utensils For Life) team for all support.

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Free Adriana Monti's Book Mediterranean Diet: How It Can Help You To Lose Weight and Feel Healthy

Mediterranean Diet: How It Can Help You To Lose Weight and Feel Healthy 7-Day Meal Plan with Carefully Selected Delicious and Healhy Recipes

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