HEALTHY RECIPES COLLECTIONS

Fresh and delicious recipes, plus tips on healthy Mediterranean foods

Rich in culture and food history, the nations on the shores of the brilliant azure Mediterranean Sea—Italy, Spain, France, Morocco, Greece, Lebanon, Syria, Turkey and Israel—have all contributed something special to the colorful, vibrant tapestry that is Mediterranean cuisine. Key components of Mediterranean cuisine include heart-healthy olive oil, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat. The flavors are rich, and the health benefits for people choosing a Mediterranean diet are hard to ignore—they are less likely to develop high blood pressure, high cholesterol or become obese. This collection features delicious and nourishing recipes that evoke the essence of the Mediterranean region while helping you work your way toward optimal health.

Appetizers, Sides, Salads | Main Dishes | Desserts | Menus | Tips

Healthy Mediterranean Appetizers, Sides & Salads

• Lima Bean Spread with Cumin & Herbs
• Minted Orzo Pilaf
• Parsley Tabbouleh
• Sauteed Spinach with Pine Nuts & Golden Raisins
• Warm Arugula Bread Salad
• Whole-Wheat Couscous Pilaf
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Healthy Mediterranean Main Dishes

• Chicken & Farfalle with Walnut Sauce
• Grilled Tofu with a Mediterranean Chopped Salad
• Herbed Lamb Chops with Greek Couscous Salad
• Kumquat Tagine
• Lentil & Bulgur Pilaf with Green & Yellow Squash
• Mediterranean Baked Penne
• Mediterranean Fish Fillets
• Mediterranean Lamb Salad
• Middle Eastern Chickpea & Rice Stew
• Mustard-Crusted Salmon
• Old-Fashioned Spaghetti & Meatballs
• Roasted Cod with Warm Tomato-Olive-Caper Tapenade
• Seafood Couscous Paella
• Spiced Turkey with Avocado-Grapefruit Relish
• Turkish-Style Pizza
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Healthy Mediterranean Desserts

• Apricot-Bulgur Pudding Cake with Custard Sauce
• Cherry Clafoutis
• EatingWell’s Tiramisu
• Pomegranate Poached Pears
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Healthy Mediterranean Menus

Easy Entertaining Menu
Herbed Lamb Chops with Greek Couscous Salad
Sauteed Spinach with Pine Nuts & Golden Raisins
Pomegranate Poached Pears

Mediterranean Fish Supper
Roasted Cod with Warm Tomato-Olive-Caper Tapenade
Minted Orzo Pilaf
Cherry Clafoutis

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More menus

Healthy Mediterranean Cooking Tips

Fresh pomegranates are available at most supermarkets and natural-foods stores in the fall—in time for the holidays.   If you love the juicy seeds but hate the mess of popping them out, try breaking the fruit apart in a bowl of water—the colorful juice will stay underwater, not all over you!

Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don’t confuse bulgur with cracked wheat, which is simply that—cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, lebaneseproducts.com.

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Video: How to Make 2 Quick Heart Healthy Mediterranean Snacks

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