Page 250 - The Mediterranean Refresh
P. 250
Mediterranean Diet 9–10, 13, 14 chicken piccata 153
adapt your current diet 18 chicken shawarma 101
benefits of 11 chicken souvlaki with tzatziki 55
essential elements of 15–18 chickpea salad 210
fish 16 chocolate chia pudding with
low-fat, no-sugar dairy 18 raspberries 231
nuts 16–17 chocolate chip cookies 238
olive oil 16 classic lemon hummus 198
preparation 18 cottage cheese blueberry casserole 31
red meat, eat less 17 creamy tahini hummus 206
spices 18 date horchata 192
veggies and fruit 17 easy breakfast pizza 33
whole grains 17 falafel tortillas with tahini sauce 156
wine 16 fish in island sauce 161
Mediterranean Food Pyramid 19 fregola with clams and chilis 163
Mediterranean meatballs 166–167 frosty fruit smoothie 186
Mediterranean tiramisu 218–219 frozen blueberry yogurt swirl
mint 64–65 pop cups 226
Moroccan lamb stew 112–113 frozen chocolate bananas 228
Moroccan vegetable tagine 101–103 fruit salad with Italian ricotta 34
mushrooms 46–47 gnocchi with spinach and pepper
sauce 136
natural caramel sauce 236–237 golden millet porridge 37
Neapolitan polenta pie 168–169 gourmet feta toast 38
nutrition data Greek spinach pie 196
almond-crusted trout with Swiss Greek-style no-bake cheesecake with
chard 141 yogurt 221
authentic falafel 115 Greek yogurt smoothie 190
avgolemono lemon chicken soup 53 Greek yogurt with honey &
beef kofta patties with cucumber walnuts 223
salad 145 grilled heirloom tomato & feta
beetroot hummus 209 panzanella 131
breakfast fig smoothie 26 grilled salmon on herbed couscous 83
bulgur & lime tabouli 62 grilled salmon with tomato-avocado
caprese breakfast tart 29 salsa 127
caprese chicken 149 halibut with lemon-fennel salad 147
caramelized pear with gorgonzola 234 homemade tahini paste 205
carpaccio 73 instructions, preparation 179
chia seed & mango purée with Italian dressing 76
blueberries 232 Italian meatball wedding soup 158
chicken & bulgur salad with Italian oven-roasted vegetables 57
peaches 138 kofta kebab 109
chicken & cucumber salad with parsley lemon bars with tahini crust 241
pesto 135 lemon chicken soup 69
chicken gyro 119 lemon ricotta pancakes 41
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INDEX 249
