Discover the New Mediterranean Diet Cookbook: Delicious Recipes for Ultimate Health and Flavor!

The New Mediterranean Diet is an innovative approach that combines the principles of the traditional Mediterranean diet with elements of a high-fat, low-carb lifestyle, enhanced by scientific advancements. This diet emphasizes the health benefits of the Mediterranean way of eating while incorporating the latest nutritional science.

Introduction

The Mediterranean diet has long been celebrated for its numerous health benefits, including reducing the risk of heart disease and stroke. The New Mediterranean Diet Cookbook takes this well-established dietary pattern and evolves it by integrating scientific research and incorporating high-fat, low-carb principles. This approach aims to optimize weight management and promote healthful aging.

What is the New Mediterranean Diet?

The New Mediterranean Diet starts at the intersection between Mediterranean & High-Fat, Low-Carb, and uses science to evolve the cuisine further. This diet is not just about following a set of recipes; it's about understanding the science behind nutrition and making informed choices to improve your health. The goal is to view nutrition as an opportunity for continuous self-improvement.

Collaboration with Experts

This cookbook is created in collaboration with doctors and scientists from prestigious institutions such as Oxford and Harvard. Experts including neuroscientists, endocrinologists, psychiatrists, cardiologists, and nutritionists have contributed to this comprehensive guide. The integration of diverse academic perspectives makes this book a valuable resource for anyone seeking to understand and implement a scientifically-backed dietary approach.

Combining Mediterranean and Keto Principles

The Mediterranean and ketogenic diets are considered two of the best diets for weight management and healthful aging. By starting at the intersection of these two diets, The New Mediterranean Diet aims to harness the benefits of both, evolving further with scientific evidence to create an optimal eating plan.

Key Features of The New Mediterranean Diet Cookbook

100 Delicious Recipes

Packed with 100 delicious recipes, this book is the first of its kind to include Omega-6 to Omega-3 ratios, full saturated, monounsaturated, and polyunsaturated fat breakdowns, and it’s jam-packed with science and fun facts that will nourish not only your stomach but also your mind. The cookbook offers a wide array of recipes that are easy to prepare and bursting with flavor. These recipes are designed to cater to various tastes and preferences, ensuring that there is something for everyone.

Detailed Fat Breakdown

This is the first ever book to also include a full saturated, monounsaturated, and polyunsaturated fat breakdown AND an omega-6/3 profile for every recipe! Understanding the types of fats you consume is crucial for maintaining a healthy diet. This cookbook provides a detailed breakdown of saturated, monounsaturated, and polyunsaturated fats, as well as the omega-6 to omega-3 ratio for each recipe. This information empowers readers to make informed choices about their fat intake and ensure they are consuming a healthy balance of fats.

Recipe Fun Facts

The most important part of a sustainable healthy diet is not the macronutrients or antioxidants, but your knowledge! The recipes in the cookbook are accompanied by fun facts that make learning about nutrition enjoyable. These facts cover a range of topics, such as why salmon are pink, the connection between mutant cows and constipation, and why chocolate is a great mood food. By making nutrition education fun, the cookbook aims to encourage readers to continually improve their dietary habits.

What Experts Say

The New Mediterranean Diet Cookbook has garnered praise from various experts in the fields of nutrition and health:

Nina Teicholz, Science Journalist and best-selling author of "The Big Fat Surprise": "Innovative recipes that sizzle the palate, plus bite-sized dollops of accessible science to explain why this food will help you regain your health!"
CHRIS PALMER, MD. Harvard psychiatrist and expert on ketogenic diets for mental health: "This book is incredible! Finally … a book that combines accurate science with delicious, whole-food recipes to empower people to take control of their health through diet. Get this book!"
ADELE HITE, PHD RDNExpert on nutrition policy and senior writer for DietDoctor: "The health advantages of low carb, the tastes of the Mediterranean, and slices of straightforward science - this book serves it all up beautifully!"
BRET SCHER, MD. Cardiologist, lipidoplogist, and medical director at DietDoctor: "This book is a wonderful combination of the healthy tastes of the Mediterranean and the metabolic benefits of low carb. Plus, top it all off with a description of the science and you get the perfect combination!"
FRANZISKA SPRITZLER, RD, CDEExpert writer for DietDoctor: "Although 'The New Mediterranean Diet Cookbook' contains dozens of tasty recipes, it is so much more than a cookbook. It’s truly a roadmap to better health via nourishing whole foods."
ANTHONY GUSTINAuthor and founder of Perfect Keto: "Low carb can be an incredible tool to make you healthy, or it can be just another fad diet an excuse to eat junk food. In The New Mediterranean Diet Cookbook, Martina and Co. make it easy (and delicious) to cook and eat in a way that adds to your health instead of takes away from it."
CHRIS IRVIN, M.S.Author and education manager at Perfect Keto: "The traditional Mediterranean diet has risen and fallen in popularity over the years, in part due to the lack of clarity on how to follow the diet and research highlighting where the diet may fall short. The New Mediterranean Diet is an incredible resource that addresses both of these concerns. The authors of this book have brought the Mediterranean diet back and made it better with this resource that puts an emphasis on both nutrient content and food sourcing and making the diet easy to understand, follow, and stick to!"
NEVADA GRAY PHARMD, R.N.The Paleo Pharmacist: "A savory cookbook, full of cutting-edge science that empowers those of us who want to cook our way back to health. A must read for anyone looking to infuse gourmet and science on their plate."
DR. BRADFORD GARNER M.D.Mercy Health System: "As a physician, I am excited to use this New Mediterranean Keto approach as a tool for my patients looking for peak physical performance while optimizing their overall health."

The New MediKeto Team

The New Mediterranean Diet Cookbook is the result of a collaboration between experts passionate about health and nutrition:

Read also: Delicious Mediterranean Recipes

Martina Slajerova: A health and food blogger, mobile app creator, and best-selling author of ten cookbooks.
Dr. Nicholas Norwitz: A rising star in nutrition science.

Mediterranean Diet Recipes for Weight Loss

The Mediterranean diet is a healthy and delicious way to eat. If you’re looking for a way to lose weight, or just eat healthier, the Mediterranean diet is a great option.

Changing Habits for Long-Term Success

One of the reasons so many “diets” fail is that they don’t change your habits for the long term. The Mediterranean Diet is really one of the best weight loss diets as it is something you can sustain forever. Not only do you lose weight slowly and naturally, but you are able to maintain the weight loss over time. To achieve sustainable weight loss, it's essential to change habits. Instead of processed sweets, try eating an apple as a craving destroyer. Focus on making long-term lifestyle changes rather than following short-term diets.

Modifying the Mediterranean Diet for Weight Loss

When trying to lose weight, consider eating a slightly modified Mediterranean Diet with slightly less fat (but still lots of fat) and less processed grains such as bread, rice and pasta. A slightly modified approach can enhance weight loss efforts. This involves reducing the intake of processed grains and moderating fat consumption while still emphasizing healthy fats like extra virgin olive oil.

The Importance of Gut Health

If your gut isn’t healthy, then you aren’t digesting food properly. Improve your gut health. A healthy gut is crucial for proper digestion and nutrient absorption. Focus on incorporating foods that promote gut health, such as fermented vegetables and probiotic-rich foods.

Addressing Emotional Eating

Deal with any issues that make you want to overeat or eat poorly. Addressing emotional issues is vital for preventing overeating and poor food choices. Identify and manage the underlying emotions that drive unhealthy eating habits.

Keeping Unhealthy Food Out of the House

Keep unhealthy food out of the house. When in the process of losing weight, communicate the preference to not have any “junk” food in the house. Removing unhealthy foods from your environment can significantly reduce the temptation to indulge in them.

Eating More Fat

Eating a lot of fat, mostly in the form of extra virgin olive oil, has been so helpful for weight loss journey. Consuming healthy fats, particularly extra virgin olive oil, can aid in weight loss by promoting satiety and supporting overall health.

Staying Curious and Excited About Food

Be curious about your own body and notice how you can lose weight and maintain it successfully. Also, be curious and excited about trying different recipes and love eating them. Staying curious and experimenting with different recipes can make the weight loss journey more enjoyable and sustainable.

Mediterranean Diet Recipes

The Mediterranean Diet is really great for losing weight. Mediterranean diet recipes embrace vibrant foods that are rich in vegetables, fruits, legumes, lean proteins, and healthy fats. Here are some Mediterranean diet recipes:

Salads

Authentic Greek Salad: The authentic greek salad is the salad to end all salads. Cucumbers, tomatoes, green peppers and onions with olives and creamy feta. No special dressing, just a drizzle of citrus and olive oil. The flavor combination is so spot on, and it’s incredibly easy to make.
Mediterranean Chickpea Salad: Chickpeas are the star of this dish, accompanied by fresh cucumbers, tomatoes, bell pepper, feta cheese, and a zesty lemon vinaigrette.
Easy Cucumber Salad: With the help of onion, dill, and vinegar, sliced cucumbers never tasted so good!
Nicoise Salad: Experience a taste of the French Riviera with this classic Nicoise salad! It’s perfect for summertime entertaining.
French Carrot Salad: Enjoy everything carrots offer with this bistro salad!
Tuna, Cucumber, Mozzarella Salad: After enjoying this simple, yet oh-so-delicious salad in Italy, I had to recreate it here.
Salmon Salad: This flaky salmon salad with crunchy celery, red onion, and radishes has a delicious bite to it.
Watermelon Salad with Feta and Cucumber: Enjoy classic Greek flavors and juicy watermelon with a refreshing, sweet twist.
Tabouli or Tabouleh: Tabouli or Tabouleh is made of very finely chopped vegetables, lots of fresh parsley and bulgur wheat, all tossed with lime juice and olive oil.
Simple Mediterranean Salad: Cucumbers, tomatoes, and parsley, tossed in a bit of olive oil and citrus.
Watermelon Salad with Cucumbers: Watermelon salad with cucumbers, creamy feta, loads of fresh herbs, and a zesty honey-lime dressing. The perfect summer salad.

Soups and Stews

Hearty Lentil Soup: A warm-your-belly spicy lentil soup with spinach.
Easy Vegan Tomato Soup: Layers of goodness and flavor in this easy vegan tomato soup, from fresh herbs like basil and thyme, to aromatics, sweet roasted carrots, and a couple warm spices.
Greek Avgolemono Soup: This Greek lemon chicken and rice soup is all sorts of healthy and cozy - with a Mediterranean flair.
Chicken Soup: This soup is comfort food in a bowl.
Creamy Red Lentil Soup: Creamy red lentil soup, prepared Greek-style with with onions, garlic, and sweet carrots in a tomato-based broth. Infused with cumin, oregano, and rosemary.
Delicate Salmon Soup: Delicate, almost creamy chunks of salmon tucked in a flavor-packed broth with potatoes, carrots and fresh dill. A splash of lemon juice brings it together.
Black Eyed Peas Stew: This hearty stew of black eyed peas and veggies makes the perfect vegan meal. Wholesome and satisfying. And you’ll love the flavors!
Italian Minestrone: With our without a little pasta, you’ll love this Italian Minestrone loaded with beans and veggies.
Fish Stew: The comfort of Italian flavors in one delicious fish stew cooked in a white wine-tomato broth with garlic, capers and more.

Main Dishes

Shrimp with Feta and Tomatoes: This is another quick and easy Mediterranean Diet recipe that is packed with flavor. The shrimp is cooked in a garlic and tomato sauce, then topped with crumbled feta and more fresh tomatoes.
Greek Sheet Pan Chicken: Juicy, herby, and lemony chicken thighs are roasted along with simple, wholesome Mediterranean veggies.
Dijon Baked Salmon: If you love an herby, dijon flavor - this recipe is a must!
Poached Salmon: It’s all about the simple poaching liquid infused with herbs, shallots and a splash of wine.
Rainbow Trout Almondine: This is hands down one of my favorite 15-minute dinners!
Salmon Patties: Need to switch up your salmon routine?
Baked Cod: Flaky, tender baked cod baked in a garlic and lemon sauce.
Halibut with Mediterranean Sauce: Halibut fillet and veggies, tossed in a bright Mediterranean sauce with lots of citrus, olive oil, fresh garlic and spices, then baked for 15 minutes or so.
Braised Fish with Chickpeas: Easy braised fish with chickpeas and loads of warm Moroccan flavors.
Italian-Style Baked Chicken Breasts: Easy baked chicken breasts, prepared Italian-style with tomatoes and fresh herbs.
Shrimp with White Wine Sauce: Shrimp cooked in a light white wine and olive oil sauce with shallots, bell peppers, and tomatoes. So much flavor!
Juicy Baked Salmon: Such a quick and easy dinner, but this juicy salmon will surprise your taste buds in the best way possible.
Sheet Pan Chicken and Vegetables: Simple, no fuss sheet pan chicken and vegetables with garlic and oregano.
Grilled Chicken Souvlaki: Tender, flavorful grilled chicken souvlaki are the perfect summer dinner with a bit of tzatziki sauce.
Grilled Swordfish: This quick grilled swordfish recipe takes on a delicious Mediterranean twist thanks to a simple olive oil marinade with fresh garlic and a trio of warm spices.
Greek-Style Shrimp: Saucy shrimp, prepared Greek-style in a tasty tomato sauce with feta and fresh parsley.
Salmon Kabobs: Salmon kabobs, covered in a Mediterranean-style marinade with fresh garlic, olive oil, citrus, herbs and spices.
Shrimp and Chickpea Skillet: Zucchini, onions, and bell pepper, paired with succulent shrimp, and protein-packed chickpeas come together in just one skillet.
Baked Chicken and Potato Dinner: This baked chicken and potato dinner is a winner every time. Juiciest chicken, tender potatoes, and loads of Greek flavors.
Baked Fish with Tomatoes and Capers: The simple sauce with chunky tomatoes and capers is what sets this baked fish apart. So tender and full of flavor.
Eggplant with Chickpeas and Tomatoes: Eggplant cooked to tender perfection with chickpeas, tomatoes and extra virgin olive oil. An easy and satisfying one-pot dinner.
Chicken Shawarma Pitas: Chicken shawarma pitas with the authentic flavors of the Middle East. There is a reason this recipe is so popular.

Vegetarian Dishes

Quiche: This quiche is light and fluffy, with just the right amount of goat cheese. Serve with a salad or a slice of bread! It’s perfect for brunch, or a light dinner.
Bean Burgers: These bean burgers are a great alternative to traditional burgers. They’re packed with flavor, and the garlic and sage aioli is the perfect topping.
Roasted Cauliflower with Za’atar: Spruce up your average roasted cauliflower with Za’atar spice, sweet dates, and toasted pine nuts!
Baked Sweet Potato: The beauty of a baked sweet potato is that it’s great as a side dish on it’s own.
Hummus Toast with Veggies: For a quick breakfast, you’ll love this simple toast with hummus and fresh veggies. Wholesome and satisfying.
Mediterranean Breakfast Board: Put some Mediterranean favorites together on one large board for the ultimate breakfast or brunch.
Roasted Vegetables Italian Style: Such a simple and flavor-packed side of roasted veggies, prepared Italian Style.
Roasted Cauliflower: This foolproof recipe gives you roasted cauliflower that are sweet, tender, and with just the right amount of char every single time (a few tips make all the difference.)
Pearl Barley with Roasted Veggies: Cooked pearl barley amps up roasted veggies, turning them into a gloriously rich and satisfying dish by adding lots of volume and texture. Loads of flavor too!

Spreads

Hummus: This hummus is smooth and creamy, with just the right amount of garlic.
Baba Ganoush: Roasted eggplant makes for a creamy, smoky, and insanely scrumptious dip. This recipe will have you grabbing vegetable sticks to dip in it!
Green Goddess Hummus: This recipe loads a classic hummus with fresh herbs and veggies.
Citrus Avocado Dip: This chunky and bright citrus avocado dip will surprise your taste buds in the best way possible. Rich avocados, combined with bright oranges, fresh herbs, feta and more.
Homemade Hummus: Homemade creamy hummus with chickpeas and tahini. A few tricks make all the difference!
Baba Ganoush: My step-by-step tutorial will show you exactly how to make this silky, creamy, flavor-packed eggplant dip with tahini, garlic and citrus.

Other

Tuna Patties: These tuna patties are a classic French recipe, and they’re fried in olive oil to keep them healthy.
Avocado Toast: This avocado toast is simple but elegant. The avocado is spread on top of toasted bread and then topped with caramelized onions and balsamic vinegar.
Omelet: This omelet is packed with healthy ingredients, and it’s a great way to start your day.
Mediterranean Bowl: When you have leftover odds and ends, build a Mediterranean bowl! Start with a base of grains or leafy greens. Pile on fresh or roasted vegetables, chickpeas, falafels, nuts, seeds or olives. Then add a dollop of your favorite hummus blend or a drizzle of tzatziki sauce.
Kale Chips: When you’re craving something salty and crunchy, these kale chips are a healthy way to satisfy those cravings.
Green Shakshuka: This healthy green spin on the classic dish is a great way to make use of leftover veggies in your fridge, such as Brussels sprouts, spinach, and zucchini.
Easy Oatmeal Recipe: Oats are a welcomed whole grain in the Mediterranean diet.
Overnight Oats: Besides oatmeal, overnight oats are great to enjoy during the warmer months.
Spring Vegetable Frittata: This one-skillet breakfast is loaded with the best spring greens.
Falafel: These little balls of chickpea goodness are a staple in Mediterranean cuisine. And my recipe has a little something extra which makes them the best! Just don’t forget to drizzle them with my homemade tahini sauce.
Falafel Flatbread: If you’re looking to get extra creative, bake blended chickpeas and herbs into a delicious flatbread!
Egg Muffins: You can make these egg muffins ahead of time and enjoy them for a few days as breakfast on-the-go. I like to use this recipe to use up what veggies I have on hand.
Fava Beans: Hearty, creamy fava beans and loaded with flavor from ground cumin, fresh herbs, and a zippy lemon garlic sauce. This is eaten as breakfast, lunch or dinner with warm pita bread.
Almond Milk Shake: Almond milk shakes with bananas, dates and a dose of creamy tahini. Great for a power breakfast shake or snack.
Shakshuka: Likely one of my favorite egg dishes, and another winner you can make for breakfast, lunch, or dinner. Gently poached eggs in a chunky tomato mixture with bell peppers, onions and garlic.
Green Juice: If you need a bit of an immunity boost or something green and refreshing, this green juice with celery, kale and green apples may be the ticket.
Roasted Tomatoes: Quick roasted tomatoes with olive oil and fresh thyme. Add a sprinkle of feta, if you like.
Best Authentic Falafel: My family’s secret recipe for the Best Authentic Falafel, made with chickpeas, fresh herb, and the right spices!
Juicy Salmon Burgers: Never have a dry salmon burger again! Thanks to a few simple tips, you can make super JUICY, flavor-packed salmon burgers every single time!
Mediterranean Tuna Salad: No may needed! This Mediterranean style tuna salad is loaded with crunchy veggies and fresh herbs and tossed in a bright Dijon vinaigrette. Load this tuna salad up on your favorite toast or pita pockets.
Vegetable Stew: The balance of sweet and savory flavors, coupled with the intensity of spices set this hearty vegetable stew apart from your average stew. A must-try!
Pasta with Mediterranean Vegetables: Your favorite pasta, tossed in extra virgin olive oil with garlic, loads of parsley and Mediterranean favorites like tomatoes, artichoke hearts and olives. Use whole wheat pasta if you like.
Garlic Parmesan Pasta: Ready in 20 minutes. Use whole wheat pasta, if you like. You’ll love the bold flavors thanks to simple ingredients like garlic, bell peppers, parsley, lemon zest, and a big sprinkle of Parmesan.
Couscous: Master how to make couscous and you’ll have a tasty and quick side dish in 15 minutes or less. A few tips make all the difference. You’ll love the bold flavors thanks to simple ingredients like garlic, bell peppers, parsley, lemon zest, and a big sprinkle of Parmesan.
Perfect Rice: This simple, stove-top method makes the perfect rice every time. And you can also try lemon rice.

The Mediterranean Way of Eating

The Mediterranean diet is less about strict rules and more about embracing a lifestyle that emphasizes fresh, whole foods and mindful eating.

Key Principles

Emphasis on Plant-Based Foods: A daily focus on vegetables and fruits, beans and lentils, and whole grains.
Healthy Fats: Using heart-healthy olive oil as the primary source of fat.
Lean Proteins: Consuming more seafood than meat and poultry.
Fresh, High-Quality Ingredients: Simple preparation techniques that let the extraordinary flavors shine.
Eat MORE (every day): leafy greens, vegetables, fruits, whole grains, beans, nuts, and legumes.
Eat MODERATELY (weekly): lean proteins from fish, some poultry, and eggs.
Eat LESS (infrequently): Red Meats and Sweets (sweets are often eliminated if you’re following a stricter Mediterranean diet.

The Mediterranean Diet Pyramid

The Mediterranean diet pyramid, developed in the 1990s, paved the way for the diet’s popularity here in the United States, and we used it as a guideline to organize the book.

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