Living the Mediterranean Diet: Proven Principles and Modern Recipes for Staying Healthy

by Nick Nigro, Bay Ewald

Overview

A FULL-COLOR GUIDE TO THE MEDITERRANEAN DIET FEATURING WEIGHT-LOSS TECHNIQUES, LIFESTYLE CHANGES AND TASTY RECIPES

Living the Mediterranean Diet creates an approachable way to maintain a healthy and active lifestyle and includes a bounty of traditional Mediterranean recipes presented with a California flair. With the fresh and nutritious recipes in this book, you can enjoy creative dishes to stay healthy and fit:

• Butternut Squash-Pomegranate Hummus
• Eggplant and Kalamata Rolls
• Heirloom Tomato and Kale Pizza
• Barley Risotto with Mushroom, Fig and Arugula
• Wild Salmon with Dill-Yogurt Sauce
• Tuscan Tomato and Cannellini Soup with Kale
• Seared Scallops over Spinach
• Whole Roasted Apple-Rosemary Chicken
• Farfalle Pasta with Sunflower Seed Pesto
• Quinoa Kale Salad with Roasted Squash

Hearty whole grains; crisp, farmers’ market vegetables; luscious, garden-grown fruits; freshly caught fish—the Mediterranean Diet has proven itself as one of the most sustainable programs for improving health and achieving your ideal weight.

Product Details

ISBN-13:	9781612434599
Publisher:	Ulysses Press
Publication date:	03/03/2015
Sold by:	Barnes & Noble
Format:	eBook
Pages:	212
File size:	8 MB

About the Author

Bay Ewald is a former food writer and photographer for SF Weekly who grew up on a San Diego Avocado farm. Nick Nigro is a personal chef that comes from a traditional Italian family that has owned restaurants and markets for generations. They live in Los Angeles where they run the personal chef company Come We Create.

Table of Contents

Introduction 8

The Mediterranean Diet 11

Spring 29

Watermelon Gazpacho 30

Asparagus, Prosciutto, and Mushroom Pizza 32

Black Peppered Lamb Chops with Mint-Yogurt Sauce 34

Farfalle Pasta with Arugula, Tomatoes, and Sunflower Seed Pesto 36

Mediterranean Chicken Stir-Fry 38

Broccoli Pecan Ravioli 39

Tuna Steaks with Caper, Olive, and Sun-Dried Tomato Relish 40

Caesar Salad with Mesquite Gritted Chicken and Homemade Dressing 42

Roasted Veggie Tower 44

Balsamic-Marinated Portobello Mushrooms 45

Mediterranean Rice Salad 46

Swiss Chard Chardonnay Sauté 47

Lemon-Thyme Sorbet in Lemon Cups 48

Grapefruit Mint Prosecco 51

Summer 53

Caprese Boats 54

Chilled Avocado-Cucumber Soup 55

Cucumber Salad with Crumbled Feta and Pine Nuts 56

Grilled Prosciutto e Melone 58

Avocado and Lime Shrimp Cocktail 60

Wild Salmon on Pecan Wood with Dill-Yogurt Sauce 62

Orange and Fennel Salad with White Wine Citrus Dressing 64

Almond Baked Halibut with Tomato-Caper Sauce 65

Eggplant and Kalamala Rolls 66

Mediterranean Ceviche 67

Heirloom Tomato and Kale Pizza with Herb Pizza Dough 68

Garlic-Herb Rice 70

Spearmint-Pistachio Gelato 71

Mascarpone and Honey Stuffed Figs with a Balsamic Reduction 72

Honey-Fig Jam 74

Autumn 77

Avocado Deviled Eggs 78

Butternut Squash-Pomegranate Hummus 81

Red Wine and Garlic Steamed Mussels 82

Zucchini Lasagna 85

Barley Risotto with Mushroom, Fig, and Arugula 87

Garlic-Herb Spaghetti Squash with Lemon 88

Sweet Potato Gnocchi with Honey Crisp Apples 90

Beet Carpaccio 93

Whole Roasted Apple-Rosemary Chicken 94

Pear and Prosecco Tilapia 95

Simple Sautéed Rapini 96

Mint-Carrot Cabbage Wedge 97

Baked Lemon and Thyme Mushrooms 98

Roasted Pumpkin Apple Sage Soup 100

Almond Flour Zucchini-Carrot Breakfast Cake 103

Winter 105

Warm Rosemary Olives 106

Tuscan Tomato and Cannellini Bean Soup with Kale 107

Roasted Fennel and Cauliflower Soup 109

Cioppino 110

Spaghetti and Turkey Meatballs 112

Chicken Sausage Barley Risotto with Rapini and Sun-Dried Tomatoes 114

Seared Scallops over Spinach 116

Peppered Swordfish with Warm Chive-Garlic Sauce 117

Linguine and Clam Sauce 118

Beef Braciole 120

Winter Chicory with Persimmons 122

Quinoa Kale Salad with Roasted Butternut Squash 125

Roasted Mediterranean Brussels Sprouts 126

Chicken Piccata 128

Dark Chocolate Tangerine Slices 129

Appendix 130

Fresh Pasta Dough 131

Fresh Pizza Dough 134

Sample Menus for Every-days and Extraordinary-days 135

References 138

Conversions 138

Index 140

Acknowledgments 143

About the Authors 144