Mediterranean Diet Cookbook for Beginners

 https://www.olivetomato.com/Recipes for Mediterranean

Caprese Salad

 2 med tomatoes
1/4 t. salt
8 basil leaves
7 oz. fresh mozzarella, cut into 1/4 inch slices
1/4 t. dried oregano
3 t. olive oil

Place the sliced tomatoes on a cutting board and sprinkle them with the kosher salt.  Set aside.   Arrange 4 basil leaves in a circular pattern on a large, round serving plate.  Assemble 4 basil leaves in a circular plate.  Assemble the tomato slices and moz slices on top of the basil leaves, alternating a tomato slice and then a moz slice, adding a basil leaf between every 3-4 slices of tomato and mox.  Sprinkle the oregano over the top and then drizzle the olive oil over the entire salad.  Serve promptly.   on a large, round serving 

Greek Salad

6 T. olive oil
3T. red wine vinegar
3 ripe med tomatoes cut into wedges
2 cucumber, peeled and sliced
1/4 small red onion, thinly sliced
1/4 small green bell pepper, seeded and sliced
1/4 t. fine sea salt
6 kalamata olives
3 oz. slice feta
1 t. dried oregano

In a small bowl, combine the olive oil and vinegar.  Whisk and then set aside.  Place the tomatoes, cucumbers, onions, and bell peppers in a shallow bowl.  Pour the olive oil and vinegar mixture over the salad, then sprinkle the sea salt over the top.  Toss gently.  Scatter the olives over the salad, then placed the slice of feta on top and sprinkle the salad with the oregano.  Drizzle l t. of the olive oil over the feta before serving.  This is best served fresh.  

Tomato Rice

 2 t. extra virgin olive oil
1 med onion, chopped
1 garlic clove finely chopped
1 c. uncooked med grain rice
1 T. tomato paste
1 canned crushed tomatoes 450 g
3/4 t. fine sea salt
1 t. granulated sugar
2 c. hot water
2 T. chopped fresh mint or basil

Heat the olive oil in a wide, deep pan over med heat.  When the oil begins to shimmer, add the onion and sauce for 34 minutes or until soft, then add the garlic and sauce for an additional 30 seconds.  Add the rice and stir until the rice is coasted with the oil, then add the tomato paste and stir rapidly. ; Add the tomatoes, sea salt and sugar and stir.  Add the hot water, stir, then reduce the heat to low and simmer, covered, for 20 minutes or until the rice is soft. (If the rice appears to need more cooking time, add a small amount of hot water to the pan and continue cooking.)  Remove the pan from the heat.

Add the chopped mint or basil, and let the rice sit for 10 minutes before serving.  Store covered in the refrigerator for up to 4 days.

Mediterranean Pasta Salad

1 c. pasta
1 c. cherry tomatoes, halved
1 small cucumber, peeled and chopped into 1/2 inch
8 Kalamata olive, pitted and sliced
2 t. capers
1/4 c. virgin oil
2 t. red wine vinegar
1 T. dried oregano
2 oz crumbled feta

Cook the pasta according to package instructions and drain.  Combine the cooked pasta, tomatoes, cucumbers, olives, and capers.  Mix gently.  In a small bowl, combine the olive oil and vinegar.  Whisk with a fork until the ingredients start to thicken.  Add the dressing to the bowl with the pasta and vegetables.  Sprinkle the oregano over the top, and gently toss to combine.  Sprinkle the feta over the top, gently toss again, then serve.  

Braised Cauliflower

1/2 c. olive oil
1 head cauliflower cut into medium-sized florets
1 potato, cut into 1 inch piece
1/4 t. pepper
3 allspice berries
1 cinnamon stick
3 cloves
2 T. tomato paste
1 t. salt
3/4 cut hot water

Add the olive oil to a large pot.  When the oil begins to shimmer, add the cauliflower, potatoes, black pepper, allspice berries, cinnamon stick, and cloves.  Sauté for 4 minutes or until cauliflower begins to brown.  

Add the tomato paste and sea salt.  Continue heating, using a wooden spoon to swirl the tomato paste around the pan until the color changes to a brick red. 

Add the hot water and stir gently.  Reduce the heat to low, cover, and simmer for ab 30 minutes or until the cauliflower is tender and the sauce has thickened.  If the sauce is still watery, remove the lid and simmer until the sauce has thickened.  Remove the allspice berries, cinnamon stick, and cloves.

Remove the cauliflower from the heat and set it aside to cool, for at least 10 minutes before serving.  When ready to serve, transfer the cauliflower to a large serving bowl and spoon the sauce over the top.  

White Bean Mediterranean Soup with summer vegetables

 1 cup uncooked medium white beans
1 med red bell pepper, chopped
1 med green pepper, chopped
1 med onion, minced in food processor
1 garlic clove, thinly sliced
1/4 c. extra virgin olive oil
1 t. tomato paste diluted with 1/4 c. water
1 T. dried oregano
1 t. fine sea salt
1/4 t. freshly ground pepper
8 cherry tomatoes, halved
1/4 c. hot water

Placed the beans in a med bowl and cover with water by 2-3 inches.  Soak overnight or for 10 hrs
When ready to cook, drain and rinse the beans, and place them in a large pot.  Cover with a least 2 inches or water to account for expansion.  Place the pot over high heat and bring to a boil, then reduce the heat to medium-low and simmer for abt 30 minute or until the beans are soft but not mushy.  Remove from the heat and drain.

Preheat the oven to 350 .  In a large bowl, combine the bell peppers, onions, garlic, cooked beans, olive oil, tomato paste mixture, oregano, sea salt, and black pepper.  Toss gently to avoid breaking the beans.  Transfer the mixture to a large casserole dish.  Place the halved cherry tomatoes on top and then add the hot water to the dish by pouring into a corner and tilting the dish so that the water spreads across the surface.  (Do not pour the water directly over the casserole as this will wash off the ole oil.  Cover the dish with foil and place in the oven to roast for abt 1 hour or until the peppers are soft, adding small amounts of hot water, 2 T. at a time, if the beans appear to be drying out.  After l hr remove the foil and roast for 10 more minutes.  Remove the dish from the oven and set aside to cool for 5 min before serving.  Store covered in the refrigerator for up to 3 days.  

Roasted cauliflower Mediterranean

1 head cauliflower
2 garlic cloves, minced
1/3 c. virgin olive oil
1 1/2 t. kosher salt
1/4 c. grated Parmesan cheese
pepper

preheat oven to 400 degrees.  In a large bowl, combine the cauliflower and garlic.  Toss to combine, then add olive oil and mix well, ensuring the florets are thoroughly coated.  Spread cauliflower florets in a single layer on a large sheet pan and drizzle any remaining olive oil over eh florets.  Closely group them.  Transfer to oven and bake o 30 to 40 minutes or until the florets are golden brown and tender, then carefully remove and promptly sprinkle kosher salt, parmesan cheese and black pepper over the top.  

Pea Casserole Mediterranean

 1/3 c. olive oil
1 onion, diced
1 carrots, peeled and sliced
1 potato, peeled and cut into bite-size pieces
1 lb. peas (fresh or frozen)
3 T. chopped fresh dill
2 med tomatoes, grated, or 12 oz. canned crushed
1/2 t. fine sea salt
1/4 freshly ground black pepper
1/2 c. hot water
salt to taste.

Add olive oil to medium pot over med heat.  Heat oil until it shimmers and add onions.  Sauté 2 minutes.  Add carrots and potatoes and sauté 3 more minutes.  Add peas and dill.  Stir until peas are coated in olive oil.  Add tomatoes, sea salt, black pepper, and hot water.  Mix.  Bring to boil, cover and reduce to low and simmer for 40 minutes.  Check the water levels intermittently adding more hot water if its too drive.  Remove the casserole from heat, uncover, and set aside for 20 minutes.  Add salt to taste before serving.  

Greek Yogurt Bowl for Breakfast

 1 T. tahini
 1 t. honey
1 1/2 t. water
1/2 c. 2% Greek yogurt
1/8 t. cinnamon
1/2 med banana
5 unsalted almonds, chopped
2 dried dates, pitted and chopped
1/8 t. sesame seeds

Combine the tahini and honey.  Stir and add water until sauce is smooth and velvety.  In a single-serving bowl, combine the yogurt and cinnamon, then stir.  Fan the bananas over half the surface of the yogurt, then sprinkle with almonds next to the bananas, covering 1/4 of surface.  Sprinkle the chopped dates over the remaining quarter.  Drizzle the tahini-honey sauce over the yogurt and fruit, and sprinkle the sesame seeds over the top.  Serve promptly

Bulgar wheat breakfast

1/2 t. olive Oil
1/4 c. uncooked bulgur wheat
1/2 med apple, chopped
1 T. raisins
3/4 c. hot water
1 t. honey
1 T. chopped almonds
Cinnamon

Add the olive oil to a small pan on medium heat.  Add the bulgur and sauté for 3 minutes, stirring frequently.  Add apples, raisins, and hot water.  When the mixture begins to oil promptly remove from the heat, cover and set aside for ten minutes.  After ten minutes, add honey and stir.  Top with almonds and then sprinkle the cinn over the top serve warm

Spinach Muffins

2 c. flour
3/4 c. whole-wheat flour
1/4 c. sugar
2 t. baking powder
1 t. paprika
3/4 t. salt
1/2 c. olive oil
2 eggs
3/4 c. low fat milk
3/4 c. crumbled feta
1 1/4 c. fresh baby leaf spinach, thinly slice
1/3 jar red peppers, drained and patted dry and chopped

Preheat oven 375 and line a large muffin pan with 12 muffin liners
Combine flours, sugar, baking powder, paprika, and salt.  Mix well.  Add whisked olive oil, eggs and milk.  Add wet to dry ingredients and stir until ingredients are blended and form a thick dough.  Add the feta, spinach, and peppers and mix gently until all ingredients are incorporated.  Divine among the 12 muffin liners.  Bak 25 minutes or until toothpick comes out clean.  Set aside to cool for 10 minutes and remove.  

Savory Zucchini Muffins

 1 T. olive oil
2 med zucchini
1/8 t. salt
1 egg
1.5 oz. crumbed feta
1/4 med onion finely chopped
1 T. fresh parsley
1 T. chopped freh dill
1 T. chopped fresh mint
1/4 t. pepper
3 T. unseasoned breadcrumbs
1 T. Parmesan cheese

Preheat oven to 400 degrees.  Line a muffin pan with muffin liners and brush bottoms of liners with olive oil.  Place the grated zucchini in a colander and sprinkle with sea salt.  Set aside for l0 minutes to allow the salt to penetrate.  Remove the zucchini and place on tea towel.  Pull the edges of the towel in and twist and squeeze to remove as much of the water from zucchini as possible.  

In a large bowl, combine the egg, feta, onions, parsley, dill mint, and pepper and the remaining T of olive oil.  Mix well and ad the zucchini to the bowl.  Mis again, and add the breadcrumbs.  Use a fork to mash the ingredients until well combined.  Divide the mixture among the prepared muffin liners and then sprinkle 1/2 t. grated parmesan over each muffin.  Transfer to oven and bake for 35 minutes or until golden brown.

When baking is complete, remove muffins and cool for 5 min before removing from pan.  Store in airtight container in the refrigerator for 3 days or tightly wrap and freeze.  These are best enjoyed warm.  to reheat from frozen, unwrap and place on baking sheet at 350 for 10 minutes.  

Fajitas

 

• 3 boneless skinless chicken breasts approximately 1 lb.
• ▢1 medium onion
• ▢1 lime
• ▢3 bell peppers red, yellow, green or orange
• ▢3 tablespoons olive oil divided
• ▢1 teaspoon chili powder
• ▢½ teaspoon smoked paprika
• ▢½ teaspoon onion powder
• ▢½ teaspoon black pepper
• ▢½ teaspoon cumin optional
• ▢salt to taste

Instructions 

• Cut onion into slivers & slice peppers.
• In a separate bowl, combine 1 tablespoon olive oil, juice of ½ lime, chili powder, paprika, onion powder, pepper, cumin and salt. Cut chicken into strips and toss with the spice mixture.
• Preheat 1 tablespoon olive oil over medium high. Add ½ of the chicken and cook until just cooked, about 3-5 minutes. Remove from pan and set aside. Repeat with remaining chicken.
• Set chicken aside and add 1 tablespoon oil to the pan. Drain onions well (if soaking per note below) and cook 2 minutes. Add in sliced peppers and cook an additional 2 minutes or just until hot. Add chicken back to the pan and stir to combine.
• Squeeze additional lime overtop and serve over torhttps://www.spendwithpennies.com/easy-chicken-fajitas/tillas.

Notes

Optional: If I am serving these to kids, I find soaking the onions in cold water for a bit takes a bit of the "bite" out of them.

Easy Homemade Snack Mix

3 c. air popped popcorn
2 c. whole wheat Chex cereal
3 C. pretzel sticks
1 c. unsalted cashews
1/4 c. avocado oil
2 T. Worcestershire sauce
1/2 t. onion powder
1/2 t. chili powder
1/2 t. cayenne
1/4 t. garlic powder

Preheat the oven to 250 degrees.  In a large bowl, combine the popcorn, cereal, pretzels, and cashews.  In a small bowl, mix avocado oil, Worcestershire sauce, and seasonings.  Drizzle the oil mixture over the snack mix, toss to coat.

Transfer to two baking pans lined with parchment paper or cooking spray.  Bake for 45 minutes at 250 degrees, or until golden brown, stirring every 15 minutes.  Let cool completely, then store in airtight container.

Nutrition per serving:  330 calories, 16 g total fat (2.5g saturated);460 mg sodium, 44 g carb, 4 g dietary fiber, 3 g sugar (2 g added sugary) 7 g protein

easter recipes

 https://fooddrinklife.com/easter-appetizers-my-family/

Deviled eggs

 

Ingredients

 

 

• 6 whole eggs
• 1 whole avocado
• 2 tablespoons sour cream
• ½ medium lemon juiced
• ½ teaspoon salt
• ¼ teaspoon ground black pepper
• 2 sprigs parsley for garnish
• 2 pinches paprika powder for garnish

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Instructions

 

• Fill a small pot with enough water to cover the eggs by 1 inch. Bring the water to a boil. Carefully add the eggs and cook for 8 to 10 minutes. Remove the eggs from the boiling water with a slotted spoon and transfer them to a bowl or sink basin filled with ice water.
• Peel and pit the avocado. Mash it in a separate bowl. Peel the boiled eggs. Cut each one in half lengthwise (top to bottom) and pop the egg yolks into the bowl with mashed avocado. Mix in sour cream, lemon juice, salt, and pepper until well combined with the yolk and avocado.
• Rinse the egg whites to remove any residue and gently pat them dry.
• Transfer the avocado and egg yolk mixture into a piping bag and carefully pipe it back into the hollows of the egg whites.
• Garnish the deviled eggs with paprika powder and parsley for added flavor and presentation.

French Bread from Tracy Shamo

 2 T yeast
1/2 c. warm water
2 c. hot water
3 T sugar
1 T salt
5 T shortening (or oil)
6 c. flour

Dissolve yeast in warm water.  Combine hot water, sugar, shortening, salt and half the flour (whole wheat)  Beat well.  Stir in dissolved yeast and remaining flour.  Mix well.  If too thick add a little water.  Let rest ten minutes and turn your Bosch on to knead a little every ten minutes for 1 hour.  Divine in half and form French style loaves.  Pat top with cold water to make crisp, slash, let raise half an hour.  Bake in preheated 400 degree oven for 30 to 35 minutes.   (Note:  white flour works well or half white and half wheat, but all wheat doesn't work very well)

 

Ingredients

• 3½-4 cups fresh strawberries
• 2  cups granulated sugar
• ¼ cup fresh lemon juice

Instructions

• Wash very well.  Hull {or remove green top} and cut in half
• Put all of the strawberries, sugar and lemon juice into a large sauce pan.  Slowly bring the mixture to a boil and continue to boil until jam thickens (abt 25 minutes)
• Ladel jam into containers and cool completely.  Use a funnel to make ladling the jam into the jars easy,  

Oatmeal in the Oven baked

 Baked oatmeal is a simple yet satisfying breakfast that combines the best of both textures, offering a toasty, browned top paired with a moist, tender interior.

• Prep Time: 05:00

• Cook Time: 45:00

• Servings: 6

• Temperature: 350 degrees Fahrenheit (175 degrees Celsius)

Ingredients:

• 3 tablespoons unsalted butter, melted: (42 grams)

• 2 cups milk (dairy or non-dairy): (473 ml)

• 1 large egg: (180 grams)

• 1/4 cup brown sugar, lightly packed: (57 grams)

• 2 tablespoons maple syrup or honey: (30 ml)

• 1 1/2 teaspoons vanilla extract: (7 ml)

• 2 cups old-fashioned oats: (240 grams)

• 1 teaspoon baking powder: (5 grams)

• 1 teaspoon ground cinnamon: (4 grams)

• 1 teaspoon kosher salt: (5 grams)

• 1 cup berries or diced banana; 1/2 cup chopped, dried fruit; or a combination: (optional)

• 1/2 cup chopped, toasted nuts, pumpkin seeds or coconut flakes, or a combination: (optional)

Equipment Needed:

• 8-by-8-inch baking pan

• Large bowl

• Whisk

• Measuring cups and spoons

Instructions:

1. Heat the oven to 350 degrees Fahrenheit (175 degrees Celsius) and grease an 8-by-8-inch baking pan with butter.

2. In a large bowl, combine the milk, egg, brown sugar, maple syrup, melted butter, and vanilla; whisk until smooth.

3. Add the oats, baking powder, cinnamon, and salt, and stir until combined.

4. Pour the mixture into the prepared pan. Sprinkle the fruit and nuts evenly on top, if using.

5. Bake, uncovered, until just set in the center, 35 to 40 minutes.

6. Cool for 5 minutes, then scoop onto plates or cut into squares and serve with additional maple syrup on the side, if desired.

Safety Notes: Ensure the oven is preheated to the correct temperature to avoid undercooked oatmeal. Use oven mitts when handling hot baking dishes.

Substitutions: Replace milk with any non-dairy alternative, such as almond or oat milk. Substitute nuts with seeds or coconut flakes for a different texture.

Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven.

Pro Tips: For a fluffier dish, add an egg. Adjust the amount of sweetener based on