Recipe: Carrot Hummus Ingredients: (Serves 10 – 1/4 cup each.) 15 ounce can garbanzo beans, drain and rinse 1/2 cup nonfat plain yogurt 1/4 cup water 1 lemon – juice only 1/4 teaspoon garlic powder 1/2 tablespoon ground cumin 1 carrot, peel and grate
Easy Snack to Shed 2 Pounds a Week
By Enrico & Valerie Forte, Authors of The Mediterranean Diet eBook
Filed Under: Appetizer and Snacks, Beans and Legumes, Low Calorie, Low Cholesterol, Low Sodium, VegetablesMake This Tuna Sandwich to Cut 50 % Calories Instantly
By Enrico & Valerie Forte, Authors of The Mediterranean Diet eBook
Recipe: Tuna Sandwich with Hummus Summary: This is an alternative choice to the every day mayo-drenched tuna salad. It’s fantastic on a wholemeal bread sandwich with melted mozzarella. Ingredients 1 (6 oz .) can tuna in water, drained and flaked 1 tbsp . red onion, diced 1 tsp . fresh oregano, minced 1 tsp . […]
Filed Under: Budget, Fish and Seafood, Heart Healthy, Low Calorie, Low Cholesterol, Low Sodium, Lunches, Quick, SandwichThe Easiest Chicken Sandwich Ever
By Enrico & Valerie Forte, Authors of The Mediterranean Diet eBook
Recipe: Balsamic Chicken Breast and Bell Pepper Sandwich Summary: It is our favorite family recipes! It is not only delicious and healthy, but it is super easy and quick to prepare! Ingredients 4 tsp extra virgin olive oil, divided 1/2 tsp salt, divided 1 1/4 lbs chicken breast tenders 1/2 cup balsamic wine vinegar, divided […]
Filed Under: Appetizer and Snacks, Bread, Chicken, Diabetic, Heart Healthy, Low Calorie, Low Cholesterol, Low Sodium, Lunches, Quick, Sandwich, VegetablesEasy Pasta Salad With Chicken
By Enrico & Valerie Forte, Authors of The Mediterranean Diet eBook
Recipe: Chicken Pasta Salad Summary: Easy and quick to make…it tastes so yummy! Perfect for a summer pot lock and excellent leftovers too! Ingredients 1 package (12 ounces) pasta (Penne) 2 cups cubed low fat mozzarella 2 cups cubed cooked chicken breast (*) 1 green pepper, chopped 1 sweet red pepper, chopped 1 cup organic […]
Filed Under: Chicken, Italian, Low Calorie, Lunches, Pasta, Salad, UncategorizedLow Fat Salad Dressing
By Enrico & Valerie Forte, Authors of The Mediterranean Diet eBook
Recipe: Balsamic Honey Mustard Salad Dressing Summary: I have a healthy salad almost every day and I am always sick & tired of all the store bought salad dressings, so I made one myself!. If you’ll find the dressing too thin, just put it in the fridge for a bit to make it thicker. I […]
Filed Under: Low Calorie, Lunches, Salad, UncategorizedQuick Weight Loss Spicy Soup
By Enrico & Valerie Forte, Authors of The Mediterranean Diet eBook
Recipe: Spicy Broth with Avocado Ingredients 1 or 2 fresh jalapeno chilies (about 3/4 oz. each) 1 quart fat-skimmed chicken or vegetable broth 2 strips (1/2 by 3 in.) lime rind (green part only) 1 firm-ripe avocado (3/4 lb.) 2/3 cup diced Roma tomatoes (optional) 2 tablespoons lime juice 2 tablespoons fresh cilantro leaves Salt
Filed Under: Chicken, Dinners, Low Calorie, Low Cholesterol, Low Sodium, Soup and Stew, UncategorizedHealthy Baked Pears Dessert
By Enrico & Valerie Forte, Authors of The Mediterranean Diet eBook
Recipe: Baked Pears with Dried Cranberries, Granola and Frozen Yogurt Summary: Baked fruit is a healthy dessert staple. Almost every home cook has a simple baked fruit dessert recipe in their arsenal because they’re easy and delicious. But you don’t have to serve grandma’s baked apples with brown sugar. Try these baked pears topped with […]
Filed Under: Bakery, Cheeses Yogurts and Dairy, Dessert, Diabetic, Fruits, Low Calorie, UncategorizedChickpea Tomato Salad
By Enrico & Valerie Forte, Authors of The Mediterranean Diet eBook
Recipe: Chickpea and Fresh Tomato Toss Summary: This healthy bean salad makes a great summer side dish, snack, or potluck contribution. It can be prepared ahead of time and stored in the refrigerator for up to two days. Ingredients Salad 1 can of chickpeas (19 ounces), drained and rinsed 1 large tomato, chopped 1 small […]
Filed Under: Beans and Legumes, Dinners, Heart Healthy, Italian, Low Calorie, Low Cholesterol, Lunches, Salad, Uncategorized, Vegetarian and VeganMediterranean Style Pretzels
By Enrico & Valerie Forte, Authors of The Mediterranean Diet eBook
Recipe: Mediterranean Pretzels Summary: Homemade pretzels are a delicious treat that you’ll enjoy on a hot or cold day. When you bake your own Mediterranean style pretzels, you’ll have a dairy and egg free snack that is easy to make and fun to eat. Ingredients 1 1/3 cups warm water 2 tablespoons extra virgin olive […]
Filed Under: Appetizer and Snacks, Bakery, Egg, Grains and Rice, Low Calorie, UncategorizedMediterranean Style Burritos
By Enrico & Valerie Forte, Authors of The Mediterranean Diet eBook
Recipe: Mediterranean Burritos Summary: These Mediterranean style burritos are simple, fresh, healthy and delicious. They are completely dairy and gluten free and packed with nutritional value. Ingredients 2T extra virgin olive oil 1 red bell pepper 1 yellow bell pepper 1 red onion 1 zucchini 1 can black beans 1 can diced tomatoes 1c cooked […]
Filed Under: Beans and Legumes, Egg, Gluten Free, Grains and Rice, Low Calorie, Lunches, Uncategorized, Vegetables
Hello and thank you for stopping by Mediterranean Book, our family's recipes blog. Here you'll find a lot of Mediterranean recipes, all tested by me, Valeria Forte, my family or friends. 
