Mediterranean Cooking for Health and Happiness

Roasted Almonds

An easy and delicious appetizer or snack full of healthful fats, fiber and vitamins!

fresh rosemary, 2-3 sprigs

fresh thyme, 2-3 sprigs

Salt, 1 tspn

Unroasted Almonds, 1 ½ cups

Olive oil, 2 tbspns

Marinated Olives

Olives are a hallmark of Mediterranean cuisine. Marinating them with herbs and lemon zest amps up the flavor and health benefits!

Olives, 2 cups

Garlic, 1 clove

Fresh thyme, 1 tbspn

Fresh sage (or other fresh herb), 1 tbspn

Peeled lemon zest, 1 lemon

Olive oil, ¼ cup

Hummus

Homemade hummus is so much better than store bought and is both delicious and full of health benefits!

Dried Chickpeas, 1 16oz bag to yield at least 4 cups of cooked chickpeas for pureeing with leftovers for garnish (reserve cooking water)

Bay leaf, 1

Garlic, 3-4 cloves (adjust to taste)

Tahini (sesame seed paste), ¾ cup

Lemon zest and juice, 1 lemon

For garnish

Leftover cooked chickpeas

Cumin, 1 tspn

Coriander, 1 tspn

Lemon zest, 1 tspn

Olive oil, ¼ cup

Paprika, 1 tspn

Dried Mint, 1 tspn

Herbs and Spices to Wake up your Chicken

Chicken can be bland, but these simple herbs and spices produce delicious chicken in seconds!

1. Fennel Seeds

2. Herbes de Provence

3. 1 part Cumin Seeds + 2 part Coriander Seeds (ground)

Balsamic Chicken

Rich balsamic vinegar makes this chicken super delicious, and you won’t believe how easy the recipe is!

Lemon zest and juice, 1 lemon

Garlic, 2 cloves

Dijon mustard, 2 tbspns

Balsamic vinegar, ¼ cup

Olive oil, 2 tbpns

Salt

Freshly ground black pepper

Fresh parsley for garnish

Chicken Piccata

This chicken dish comes together very quickly and has a delicious Mediterranean citrus flavor!

Boneless Skinless Chicken breast, 3

Olive oil, 2 tbspn

Butter, 2 tbspn

Salt

Freshly ground black pepper

All purpose flour, 1 cup

Chicken broth, ½ cup

Lemon zest and lemon juice, 1 lemon

Rinsed caper, ¼ cup

Flat leaf parsley for garnish

Couscous

This couscous recipe is from my Algerian family. It is a staple of Algerian cuisine.

Chicken cut up into pieces, 1

Onions, 3 medium

Salt

Paprika, 2 tbspns

Black Pepper, 1 tbpsn

Ras el hanout, 2 tbspns

Tomato paste, 2 tbpsns

Soaked chickpeas, 1 cup

Zucchini, 2

Baby carrots, 1 cup

Cabbage, ½ head

Fava beans, 1 cup

Fin couscous, 4 cups

Corn oil, 2 tbspns

Butter, 3 tbspns

Buttermilk to drink with the couscous

Garlic Shrimp

An easy and delicious way to prepare shrimp.

Garlic, 5-6 cloves

Olive oil, 2 tbspns

Shrimp, 1 lb

Fresh herbs such as rosemary, thyme, mint, 1 tbspn each

Dried oregano, ½ tbspn

Dried red pepper flakes, 1 tspn

Salt

Freshly ground black pepper

Fish en Papillote

Fish can be quickly prepared this way to retain its moisture and flavor. An assortment of vegetables to your liking can be used creating a full meal in minutes.

Well washed leek, 1

Fennel fronds (optional), 2 tbspns

Flat leaf parsley, 2 tbspns

Bell pepper, 1

Carrots, ½ cup

Sliced Mushrooms, ½ cup

Garlic, 2 cloves

Lemon zest and juice, 1 lemon

Boneless skinless fish, 4 portions

Capers, 1 tbspn

Fennel seeds, 1 tbspn

Fresh thyme, 4 sprigs

Parchment paper, 4 sheets

Salt

Freshly Ground black pepper

Olive oil, 4 tbspns

Chicken or vegetable broth, 4 tbspns

Egg, 1

Bouillabaisse

This hearty seafood stew can use any seafood you have on hand. The saffron makes it extra special.

Shrimp, 1 lb

Lobster tails, 2

Scallops, 1 lb

Orange zest and juice, 1 orange

Fennel seeds, 1 tbspn

Crushed tomatoes, 1 28 oz can

Saffron, 1 tspn

Potatoes, 2 medium

Onion, 1

Garlic powder, 1 tbspn or 3 garlic cloves

Salt

Freshly ground black pepper

Rouille

Mayonnaise, ½ cup

Tomato paste, 1 tbpn

Sriracha, 1 tspn

Garlic powder, 1 tspn or 1 garlic clove

Salt

Freshly ground black pepper

Toasted sliced hearty bread

Dukkah Spice Blend

Use this spice blend over any cooked vegetable to make them extra delicious!

Almonds, ½ cup

Walnuts, ½ cup

Hazelnuts, ½ cup

Sesame seeds, ¼ cup

Cumin, 1 tbspn

Coriander, 2 tbspns

Salt

Beautiful Broccoli

Broccoli prepared this way stays bright green and is super delicious. It also keeps a lot of the anti-cancer compounds it has.

Broccoli, 2 lbs

Garlic, 2 cloves

Olive oil, 3 tbspns

Red pepper flakes, 1 tspn

Salt

Freshly ground black pepper

Ratatouille

Ratatouille is a rustic vegetable dish made famous by the Pixar movie about a rat that can cook. It is full of healthy vegetables and great flavor.

Zucchini, 1 large

Red bell pepper, 1 large

Eggplant, 1 large

Olive oil, 1/2 cup

Herbes de Provence, 1 ½ tbspn

Salt

Freshly ground black pepper

Onion, 1 large

Garlic, 3 cloves

Tomatoes, 2 large

A can of crushed tomatoes, 28 oz

Honey to taste

Red wine vinegar to taste

Chakchouka

This vegetarian dish comes together very quickly and is popular in North Africa and the Middle East.

Onion, 1 large

Garlic, 2 cloves

Green Bell Pepper, 1

Red Bell Pepper, 1

Roma tomatoes, 3

Olive oil, 2 tbspns

Salt

Freshly ground black pepper

Eggs, 4

Scallions and fresh parsley for garnish

Fennel Orange Mushroom Salad

A fabulous salad to add to your repertoire, it is full of fresh crisp anise flavored fennel, juicy oranges and meaty mushrooms…Yum!

Fennel bulb, 1

white button mushrooms, 4-6

Zest and Juice of lemon, 1

Zest and juice of orange, 1

Garlic clove, 1

Dijon mustard, 1 tbspn

Honey, 1 tspn

Salt

Freshly ground black pepper

Olive oil, ½ cup

Grated parmesan cheese, ½ cup

Lentil Salad

This simple, yet flavorful lentil salad couldn’t get more healthier and easier, enjoy!

Dry lentils, 1 lb

Garlic, 4 cloves

Fresh mint. ½ cup

Fresh flat leaf parsley, ½ cup

Scallions, 4

Lemon zest and juice, 1

Olive oil, ½ cup

Salt

Freshly ground black pepper

Turkish Braised Green Beans

Green Beans get dressed up with a flavorful tomato sauce and cooked to perfection as they are prepared in the Turkish style.

Onion, 1 large

Roma tomatoes, 3

Green beans, 2 lbs

Olive oil, 2 tbspns

Garlic, 2 cloves

Tomato sauce, 8 oz can

Honey, 1 tbspn

Salt

Freshly ground black pepper

Plain yogurt, 1 cup

Lemon, 1

Fresh mint for garnish

Homemade Pasta

Learning to make homemade pasta is a game changer that will enhance your life and impress your friends!

All Purpose flour, 500 g or 3 cups

Eggs, 5 large

Salt, ½ tspn

Olive oil as needed

Easy Fresh Tomato Sauce

This super quick fresh tomato sauce is fantastic when tomatoes are plentiful and in season. You can use it not only on pasta but also as a sauce for fish and chicken.

Garlic, 1 clove

Olive oil, ¼ cup

Fresh tomatoes chopped, 2 cups

Fresh basil, 1/4 cup

Basil Pesto

Pesto is a raw, crushed sauce which can be made from fresh herbs, mushrooms and even sun-dried tomatoes. This basil version is the most popular and is from the Genoa region of Italy.

Parmesan cheese, ¼ cup

Garlic, 1 clove

Pine nuts, ¼ cups

Fresh basil, 2 cups

Olive oil, ½ cup

Lemon Juice, 2 tspns

Salt

Freshly ground black pepper

Easy Mushroom Sauce

Mushrooms are so hearty and flavorful; you hardly miss meat when you eat them. This easy mushroom sauce can use any variety of mushrooms you have on hand. It makes for a delicious pasta sauce or can be served over chicken or fish.

Leek, 1

White button mushrooms, 2 cups

Shitake mushrooms, 2 cups

Garlic, 2 cloves

Olive, 3 tbspns

Salt

Freshly ground black pepper

Fresh rosemary, 2 sprigs

Fresh thyme, 3 sprigs

Lemon zest and lemon juice, 1 lemon

Butter, 2 tbspns

Fresh flat leaf parsley, ¼ cup

Polenta

Polenta is an easy side dish that is both hearty and economical. It pairs well with a multitude of fish, chicken and vegetable dishes.

Water, 6 cups

Salt, 2 tspns

Corn meal, 1 ¾ cup

Butter, 1 tbspn

Homemade Yogurt

Learning how to make your own yogurt is not only economical, but you will produce much higher quality yogurt with greater health benefits than can be found on the store shelves.

Whole milk, 2 quarts

Plain yogurt, ½ cup

Balsamic Strawberries

Adding vinegar to strawberries doesn’t sound like it would be delicious but wait until you try them. This super easy dessert is both delectable and sophisticated not to mention full of health benefits.

Strawberries, 1 lb

Honey, 3 tbspns

Balsamic vinegar, ¼ cup

Heavy whipping cream, 1 cup

Fresh mint for garnish

Baklava

One of my all-time favorite desserts, baklava is very popular as a celebratory dessert in North Africa and the Middle East. This recipe is made with honey instead of sugar syrup which makes it both healthier and more delicious.

Ground Almonds, 3 cups

Ground Walnuts, 3 cups

Sugar, ½ cup

Cinnamon, 2 tbspn

Orange blossom water, 2 tspns

Phyllo dough, 1 16 oz box

Butter, 2 sticks

Honey, ¾ cup