Table of Contents
Introduction 10
Chapter 1 A Plant-Based Plan for Healthy Weight Loss 13
The Healthiest Diet on the Planet 14
The Green Mediterranean Diet 15
Focus on Plant-Based Foods 16
Stocking a Mediterranean Kitchen 17
Losing Weight with the Green Mediterranean Diet 20
Easy Mediterranean Cooking at Home 21
Creating an Eating Plan 22
Chapter 2 Breakfast 23
Greek Yogurt with Honey and Granola 24
Fig, Apricot, and Almond Granola 25
Baklava Oatmeal 26
Strapatsatha (Scrambled Eggs with Tomatoes) 27
Baked Eggs with Spinach and Cheese 28
Tomato and Goat Cheese Breakfast Casserole 30
Eggs in Italian Bread 31
Mediterranean Omelet 33
Poached Eggs on Greek Yogurt with Koulouri 34
Fruit-Stuffed French Toast 35
Breakfast Bruschetta 36
Multigrain Cornmeal Waffles 38
Banana-Walnut Bread 39
Blueberry Corn Bread Muffins 40
Chapter 3 Snacks and Smoothies 41
Mankai Protein Shake 42
Blueberry-Flax Smoothie 43
Mango-Ginger Green Smoothie 45
Kalimera (Good Morning) Green Smoothie 46
Tropical Green Smoothie 47
Piña Colada Smoothie 48
Strawberry-Kiwi Smoothie 49
Mandarin Sunshine Smoothie 50
Very Berry Green Smoothie 51
Olive and Red Pepper Dip 52
Santorini Fava (Yellow Split Pea Dip) 54
Spinach Dip 55
Zesty Bean Dip 56
Hummus 57
Pasteli (Honey-Sesame Bars) 59
Halva Energy Balls 60
Walnut-Stuffed Figs 61
Chapter 4 Easy Lunches 63
Greek Village Salad 64
Chickpea Salad with Roasted Red Peppers and Green Beans 65
Mani-Style Salad 66
Greek Pita 68
Hummus Power Bowl 69
Lentil Halloumi Bowl 70
Greek Lentil Power Bowl 71
Artichokes à la Polita 73
Avocado Carpaccio with Shrimp 74
Okra in Tomato Sauce 75
Cretan Dakos 76
Spinach Carbonara 77
Pasta with Turkey Sausage and Broccolini 78
Lemon-Garlic Green Beans with Almonds 79
Warm Bean Salad with Cherry Tomatoes 80
Spaghetti Puttanesca 82
Pasta with Cherry Tomatoes, Basil, and Feta 83
Watermelon Caesar Salad 84
Chapter 5 Salads and Salad Dressing 85
Arugula Salad with Cabbage and Apple 86
Romaine Salad with Scallions and Dill 87
Spinach Salad with Pomegranate Seeds 88
Baby Greens with Chickpea Dressing 89
Spinach Salad with Apples and Mint 91
Kale Salad with Peanut Dressing 92
Romaine Salad with Fennel, Orange, and Olives 93
Tomato Salad with Roasted Garlic Dressing 94
Politiki Cabbage Salad 95
Artichoke Salad 96
Raw Asparagus Salad 97
Carrot Salad with Ouzo-Maple Dressing 98
Tomato Salad with Purslane and Onion 99
Cucumber Salad 100
Brussels Sprout Leaf Salad 101
Black-Eyed Pea Salad 102
Avocado, Tomato, and Feta Salad 104
Arugula, Sweet Potato, and Feta Salad 105
Grilled Onion and Arugula Salad with Walnuts 106
Roasted Beet and Almond Salad 107
Chopped Asparagus Salad 109
Warm Mushroom Salad 110
Warm Lentil Salad 111
Butternut Squash Salad 112
Green Olive Dressing 113
Pomegranate Vinaigrette 114
Tofu Tzatziki 115
Vegan Yogurt Tzatziki 116
Chapter 6 Plant-Based Main Dishes 117
Arakas Laderos (Greek-Style Peas) 118
Cauliflower Stifado 119
Chestnut Stifado 120
Fassolakia Ladera (Braised Green Beans with Potatoes and Tomatoes) 121
Baked Gigante Beans 122
Chickpeas with Leeks and Spinach 123
Artichokes with Peas and Carrots 124
Sympetherio (Beans and Lentils with Bulgur) 125
Gemista (Baked Stuffed Vegetables) 126
Briam (Greek Roasted Vegetables) 127
Imam Bayildi (Turkish Stuffed Eggplant) 128
Orecchiette with Rapini and Bread Crumbs 129
Vegetarian Gyros 130
Grilled Eggplant and Zucchini with Feta and Mint 132
Potatoes Yiachni 133
Mushroom Giouvetsi 134
Mushroom Fricassee 135
Ratatouille 136
Chickpea Fritters in Pita 137
Vegetarian Moussaka 138
Trahana with Mushroom Ragu 140
Mushroom Ragu with Egg Noodles 141
Ladenia (Greek-Style Flatbread) 143
Chapter 7 Soups, Stews, and Chilis 145
Gazpacho 146
Cold Cucumber Soup 147
Artichoke Soup 148
Chickpea Soup 149
Spring Vegetable Soup 150
Purée of Red Lentil Soup 152
Cabbage Soup 153
Hearty Winter Vegetable Soup 154
Vegetarian Chili 155
Fassoulada (Greek White Bean Soup) 156
Fakes (Greek Lentil Soup) 157
Yellow Split Pea Soup 158
Trahana Soup with Tomato and Feta 159
Leek and Prune Stew 160
Mushroom Magheritsa Soup 161
Roasted Tomato Soup with Bulgur 163
Three Mushroom and Wild Rice Soup 164
Psarosoupa (Greek-Style Fish Soup) 165
Corn Chowder with Shrimp 166
Turkey Avgolemono 167
Zucchini and Ground Turkey Stew 168
Chapter 8 Rice and Whole Grains 169
Saffron Rice 170
Easy Dolmades 171
Spanakorizo with Green Olives and Feta 172
Rice with Fide Noodles 174
Tomato Rice with Shrimp 175
Rice Salad 177
Barley Risotto with Mushrooms 178
Wheat Berries with Grilled Vegetables 179
Farro with Steamed Mussels 180
Lentil and Bulgur Salad with Walnuts 181
Spanish-Style Saffron Quinoa 182
Quinoa Tabbouleh Salad 184
Smoked Popcorn 184
Chapter 9 Pasta 185
Spaghetti with Tomato and Basil 186
Penne all'Arrabbiata 187
Mediterranean Shrimp and Pasta 189
Spaghetti with Brown Butter and Feta 190
Makaronia with Tarama 191
Linguine with Tapenade 192
Shrimp, Macaroni, and Feta 194
Spaghetti with Mussels, Parsley, and Lemon 195
Garidomakaronada with Ouzo and Fresh Tomatoes 196
Seven-Ingredient Anchovy Fusilli 197
Garlic and Artichoke Pasta 198
Spaghetti with Roasted Cherry Tomatoes and Basil 199
Pasta Salad with Feta, Sun-Dried Tomatoes, and Spinach 200
Greek-Style Rigatoni 201
Herb and Lemon Couscous 203
Saffron Couscous 204
Chapter 10 Simple Poultry and Seafood Meals 205
White Beans and Turkey Sausage 206
Turkey Chili 207
Chicken Meatballs with Mushrooms 208
Chicken with Okra 209
Lemon Salmon with Green Beans and Bulgur 210
Chicken Cacciatore 212
Roasted Branzino with Potatoes and Fennel 213
Shrimp Giouvetsi 214
Sheet Pan Gnocchi and Shrimp 215
Slow Cooker Paella 217
Cioppino 218
Swordfish Souvlaki 219
Chapter 11 Side Dishes 221
Braised Escarole 222
Steamed Broccoli and Cauliflower 223
Zucchini Purée 224
Horta Vrasta (Boiled Leafy Greens) 225
Spicy Sesame Broccolini 226
Swiss Chard Gratin 228
Fava Bean and Onion Stifado 229
Baked Zucchini Patties 230
Roasted Cauliflower with Anchovy Sauce 231
Pumpkin Patties 233
Corn Sticks 234
Provençal Potato Salad 235
Roasted Red Peppers 236
Dairy-Free Mashed Potatoes 237
Lemony Sweet Potatoes with Pomegranate Seeds 238
Oven-Baked Fries 240
Smashed Baby Potatoes 241
Chapter 12 Desserts And Beverages 243
Byzantine Fruit Medley 244
Poached Pears 245
Roast Plums with Yogurt and Granola 247
Roasted Pears 248
Hosafi (Dried Fruit Compote) 249
Strawberry Shortcake with Whipped Yogurt 250
Honey-Lemon Chamomile Tea 251
Lemon Verbena Tea 251
Watermelon Wedges with Feta and Mint 252
Fig Compote with Star Anise 254
Lenten Cake 255
Pear Croustade 256
Apple Tart 257
Cantaloupe Granita 259
Apricot and Walnut Tart 260
Berries and Meringue 261
Lenten Biscotti 262
Drunken Biscotti 263
Tahini and Honey Ice Cream 264
Café Frappé 266
Greek Coffee 266
Standard Us/Metric Measurement Conversions 267
Index 269
