Maintaining Your Diet

Maintaining Your Diet

Maintaining a diet is vastly different from starting one, but there are a few things

you should do beforehand. Namely:

Set a realistic, practical and measurable goal – That‘s the only way you‘ll see

change and still be able to carry out your small time objectives. Have some

daily goals and some weekly goals. That said, don‘t reward yourself with ‗a day

off‘. It‘s one of the easiest lies we tell ourselves and it‘ll be counterproductive

for your health. That said, we‘re going to look at how you can counter any

cravings you might have and not cheat on your diet later on in this chapter.

Don‘t diet, change the way you live – Many of us look at diets as short term

periods we just need to sit through. That‘s not a proper lens to look at the

Mediterranean diet from. After all, this is a lifestyle change and you‘re likely

to fail before you start if you keep looking at things that way.

Make time to get excited about your lifestyle change – We‘re all busy but

keeping your excitement up is important. So take some time out to research

Mediterranean diets and how you can incorporate them. This will keep you

interested and give you new ways to handle your ongoing diet till you adjust to

it.

Small changes matter – Every bite you take matters. Remember that. Every

good meal makes a difference so never just give up. Have small goals and try

to take them one at a time.

Now you might be wondering ―Easier said than done!‖ And that‘s true if you don‘t

use the following techniques.

How to Suppress your Appetite

1. Get some fiber into your system, every day – It‘s no secret how fibers help

keep you fuller for longer. Fiber is found in high quantities in vegetables so

load them on your plate whenever you get the chance.

2. Control your hormones – Our appetite is controlled by our hormones which

trigger our feelings of hunger or fullness. Having your hormones in control

and in balance helps to keep you feeling as you should after any meal. To do

this, you‘d normally need to intake low glycemic foods and kick start your

fullness.

3. Avoid blood sugar spikes – You‘re bound to feel more hungry if you allow your

blood sugar to go haywire so here‘s what you do: don‘t skip out on any meals

or wait longer than 5 hours to eat, fill your plates with proteins and some

healthy fats, and eat high fiber foods. This should keep everything balanced

and in check.

To stay in check, don‘t skip out on a homemade meal. Every time you opt for a

restaurant meal, you‘re unable to control what you‘re putting in your food and

body. So avoid restaurant meals as much as possible. Instead try and prepare

your food ahead of time—a night before, if possible. You want to be always ready

instead of providing yourself a reason to fail.

So be a little proactive. A few days of effort can give you a lifetime of health.

These are all the tips you need in order to start yourself on the Mediterranean

diet. Easy, right? No restrictions, no strict rules and a whole lot of yummy food.

Now you might be wondering what meals can you exactly make? Flip on after the

Conclusion to find 21 ready-made recipes for you to try out today!

Conclusion

Ready to start your new lifestyle?

It‘s been a long and informative journey so give yourself a congrats for taking the

first step. We‘ve learnt everything from what the Mediterranean diet is, what it

entails and how we can apply it to our daily lives today! Not to mention, a few tips

on how to keep up this lifestyle until it becomes a part of us.

The Mediterranean lifestyle has transformed the lives of millions—whether in the

past or the present. Don‘t skip out on the potential it has in store for you and

definitely give this transforming lifestyle a try. After all, what do you have to lose?

It‘s so simple and easy to dive into. Give our 7 day meal plan a try and just watch

yourself fall in love!

Recipes

Breakfast 1: Omelette

Ingredients

For the sauce:

 3 tablespoons wholegrain flour

 1 tablespoon nutritional yeast (savoury yeast flakes)

 3 tablespoons olive oil

 1 cup milk or water

 1/2-1 teaspoon apple cider vinegar or lemon juice

 optional pinch of nutmeg

For the greens and onions:

 2 teaspoons olive oil

 half a medium onion, finely chopped

 6 large leaves kale, silverbeet or chard (or 4-5 cups spinach leaves)

 2 large slices bread, fresh or toasted

Instructions

1. To make the sauce, combine the flour, yeast and olive oil in a small saucepan

and mix until evenly combined and no lumps remain. Stir through the milk, a

little at a time, then place on the stove over medium heat. Bring to the boil

while stirring and reduce the heat to low and continue to stir for another two

minutes. Remove from the heat while you prepare the rest of the meal. When

ready to serve, adjust the seasonings with vinegar and salt, then briefly reheat

until bubbling.

2. To make the greens with onions, remove the green leaves from the stalks and

rip or chop into thin pieces. Wash and dry the leaves using a salad spinner

and set aside. Heat the olive oil in a medium saucepan over medium-high

heat, then sauté the onion and salt until fragrant and golden in places. Set

aside until you wish to serve, when the rest of the dish is ready, quickly put

the pan back on the heat and stir through the greens until wilted and brightly

colored. For an onion-free option, just use the oil and salt to cook the kale, or

steam it instead.

3. When the omelettes are ready, assemble the meal by placing a large slice of

bread on each plate, topping with the omelettes. Reheat the sauce and cook

the greens, then place on top of the omelettes and serve with plenty of cracked

pepper.

Breakfast 2: Bean Bolognese

Ingredients

 water, for boiling

 pasta for 2 serves

 optional onion and garlic, to sauté

 1 - 1 1/2 cups prepared pasta sauce

 1 - 1 1/2 cups cooked beans

 red wine vinegar and salt, to taste

 optional olives and/or nutritional yeast, to taste

 Method

 Bring some water to the boil for the pasta.

Instructions:

1. If you can be bothered with an extra step for an extra tasty sauce, sauté some

onion for a few minutes, until tender and fragrant, then add garlic and stir

through for a few more seconds. Add the prepared pasta sauce and beans and

bring to the boil. Reduce the heat and simmer while waiting for the pasta to

cook, adjust seasonings to taste with red wine vinegar and salt, adding some

olives and/or nutritional yeast for extra flavor if you wish.

2. Serve the sauce on top of the pasta and sprinkle with extra nutritional yeast.

Breakfast 3: Bok Choy and Chickpeas

Ingredients

 Grains and water for cooking (quinoa will make this a very fast meal)

 1 large bunch of bok choy, or other vegetables such as cabbage, cauliflower or

broccoli

 1 1/2- 2 1/4 cups cooked chickpeas

 1/2 cup water

 1 1/2 tablespoons mellow light miso

 1 1/2 tablespoons balsamic vinegar

 1 tablespoon olive oil or water

Instructions

1. Cook the grains according to the directions here

2. While the grains are cooking, prepare your vegetables and chickpeas by

rinsing and drying them in a salad spinner or colander. Chop bok choy into

pieces around 1 inch (3cm) long. Make the dressing by mixing the miso,

balsamic vinegar and olive oil together in a small bowl.

3. When the grains have finished cooking, Heat a heavy pan over high head and

add 3 teaspoons of olive oil and mix in the bok choy stems. Stir these in the oil

and add heat a heavy chef pan or stockpot over a high heat. When the pan is

hot, add the bok choy stems and stir in the oil. Next, add the chickpeas and

bok choy leaves. Cover and cook for 2 minutes without stirring or lifting the

lid.

4. Stir in ½ cup of water into pan. Place the lid back on the pan and continue

cooking for another 2-3 minutes. Taste test to see if it is cooked to your

preference. Remove from heat and stir in the dressing. Serve immediately

over grains.

Breakfast 4: Pasta Alla Carbonara

Ingredients

 water, for boiling

 7oz-10oz (200g-300g) spaghetti or other wholegrain pasta

 2/3 cup cashews

 2/3 cup water

 1 tablespoon olive oil

 half a medium onion, diced

 1.5 cups of peas, fresh or frozen

 2 teaspoons mellow light miso

 1 teaspoon nutritional yeast (savoury yeast flakes)

Instructions

1. Bring a pot of water to a boil, for cooking the pasta.

2. While waiting for the pot to boil, combine the cashews and water in a blender

and leave to soak for a few minutes.

3. Sauté the onions in the olive oil until golden and fragrant.

4. When the pasta water is boiling, add the pasta. Cook according to the packet

directions, adding the peas for the last two minutes of cooking. Drain.

5. Switch the blender on to make a creamy sauce from the cashews and water.

Blend until smooth, then pour into the sauté pan with the onions and bring to

the boil. Stir through the miso and nutritional yeast. Add the pasta and peas,

stirring to cover them completely in the sauce. Serve right away.

Breakfast 5: Potato and Chickpea Salad

Ingredients

 1.5lbs (700g) potatoes (9 small-medium ones)

 a handful of chopped fresh chives

 half a handful of chopped fresh parsley

 optional 1 tablespoon mellow light miso*

 10 tablespoons (2/3 cup) cashew mayonnaise

 1 1/2 cups cooked chickpeas

Cashew mayonnaise

 1 cup raw cashews

 1 cup water

 1 tablespoon apple cider vinegar

 1/4 cup milk

 1/4 - 1/2 cup of virgin olive oil

 Add salt and pepper to your preferred taste

Instructions for Cashew Mayonnaise:

Soak the cashews in vinegar and water for a couple of minutes, for better flavor

soak up to 24 hours. Pour into blender and blend until smooth. Add milk. Slowly

add in olive oil while blening. Combine salt and pepper to taste. This will remain

good for one week if refridgerated.

Instructions

1. Over medium heat, bring a large pot of water to a boil. Clean and cube

potatoes in to bite size pieces. Add potatoes when the water is boiling.

Cover and cook for 20 minutes, reducing heat to medium-low to prevent

boiling over. Drain and rinse with cold water.

2. In a large bowl, combine the parsley, miso, mayonnaise, and chives. Stir

until the miso is mixed in. Stir in the chickpeas to cover them in the

dressing and add potatoes.

Breakfast 6: Creamy Miso Soup

Ingredients

Marinated Mushrooms

 2 cups (118 g) baby shiitake mushrooms

 1 tsp extra virgin olive oil

 1 tsp gluten-free tamari

 1 tsp fresh lemon juice

Creamy Miso Soup

 ¼ cup (31 g) pine nuts

 2 tbsp (20 g) hulled hemp seeds

 2 tbsp (20 g) white sesame seeds

 2 tbsp (28 g) miso paste

 ½ tsp dried dill

 ½ tsp ginger powder

 ½ tsp kelp granules

 2 cups (473 ml) hot water

Garnish

 2 sprigs fresh parsley

 ½ tsp dulse flakes

 1 tsp white sesame seeds

Instructions for mushrooms:

Thinly slice and toss in olive oil, tamari and lemon juice. Place them somewhere

warm for 30 minutes to allow them to marinate.

Instructions for soup:

Blend all ingredients until smooth. Spoon mushrooms equally into 2 bowls and

drizzle the soup over them. Garnish the top with dulse flakes, sesame seeds, and

parsley.

Breakfast 7: Sweet Corn Quiche with Buckwheat Onion

Crust and Cherry Tomatoes

Ingredients

Buckwheat Onion Crust

 ½ cup (85 g) buckwheat groats

 ½ cup (76 g) roughly chopped onion

 ¼ cup (23 g) ground flax seed

Filling

 2 cups (303 g) sweet corn

 ¼ cup (38 g) roughly chopped onion

 ¼ tsp salt

 ¼ tsp black pepper

 1 tsp dried basil

Topping

 4 cherry tomatoes

Instructions for Crust:

1. Soak buckwheat groats for 30 minutes in water, then rinse well.

2. Put the groats into a food processor or blender with the onion and flax seed

and blend to a thick paste. Shape the crusts into tart tins and dehydrate for 3

hours at 115°F (46°C), until paste has hardened and darkened into a crust.

Instructions for filling:

1. Mix all of the ingredients to a paste in a blender, and fill your crusts with

mixture. Top with sliced tomatoes.

2. You can also dehydrate the tomatoes at 115°F (46°C) for 1 hour—or throw

’them in the oven at the lowest temperature available—if you want them to

develop more flavor, or just use as is.

Lunch 1: Olive Paste and Red Bell Pepper Bruschetta

Ingredients

 2 large red bell peppers (about one pound)

 1½ cup pitted black olives

 2 ounces capers, rinsed and pat-dried

 4 large garlic cloves, minced

 ½ lemon, juiced

 ½ cup olive oil

 2 ounces anchovy filets, rinsed and pat-dried

 1 French baguette

 Salt and pepper to taste

Instructions

1. Preheat broiler. Place your red bell peppers evenly on to a baking sheet and

char on all sides. If you have a gas stovetop, you may char the bell peppers

over the flames. Once the peppers are blackened on all sides, place in a paper

bag and seal. Let stand for 10 minutes. Peel and seed the bell peppers.

Remove ribs and slice into ½-inch wide strips.

2. In a food processor, purée the olives, capers, garlic, oil, lemon juice, and

anchovy fillets.

3. The paste should be smooth and spreadable. If it is too thick, add a little more

olive oil.

4. Season with salt and pepper and refrigerate for 30 minutes.

5. With a serrated knife, cut the baguette into ¾-inch-thick slices. Place the slices

on a baking sheet. Broil on both sides until golden brown. Cool before use.

6. Spread some olive paste on each bread slice and top with 1 slice of red bell-

pepper.

7. Serve immediately.

Lunch 2: Tomato and Walnut Bruschetta

Ingredients

 5 large Roma tomatoes (about 1½ pounds)

 3 ounces fresh mozzarella, finely chopped

 ½ cup walnuts, finely chopped

 3 large garlic cloves, minced

 ⅓ cup fresh basil, finely chopped

 1 tablespoon minced fresh oregano

 2 tablespoons olive oil

 1 tablespoon balsamic vinegar

 1 teaspoon lemon juice

 1 French baguette

 Salt and pepper to taste

Instructions

1. Cut the tomatoes in half. Seed, dice, and place in a bowl. Add in the remaining

ingredients, setting bread aside, and toss well. Refrigerate for 2 hours.

2. Preheat the broiler. With a serrated knife, cut the baguette into ½-inch-thick

slices. Place the slices on a baking sheet. Broil on both sides until golden

brown. Cool before use.

3. Spoon some bruschetta mixture over each bread slice and serve immediately.

Lunch 3: Salmon Bruschetta

Ingredients

 1⅓ cup fresh basil

 ⅔ cup fresh parsley

 2 tablespoons minced

 fresh lemon thyme

 ¼ cup walnuts

 2 garlic cloves

 1 lemon, zested and juiced

 ¼ cup of virgin olive oil

 1 loaf of bread

 24 smoked salmon slices

 Salt and pepper to taste

Instructions:

1. Using a food processor, purée the basil, parsley, lemon thyme, walnuts, garlic,

1 tablespoon lemon zest, and 1 tablespoon lemon juice. Slowly add the oil until

you have a smooth paste. Season with salt and pepper. If too thick, add a little

more oil.

2. Preheat the broiler. With a serrated knife, cut the walnut bread into ½-inch-

thick slices.

3. Cut each slice in half. Place the slices on a baking sheet. Broil on both sides

until golden brown. Cool before using.

4. Spread some paste over each bread slice. Add one salmon roll, sprinkle each

with a little lemon juice, and serve immediately.

Lunch 4: Apple and Walnut Bruschetta

Ingredients

 1 fresh rosemary sprig

 1 lemon, juiced

 6 apples, washed and patted dried (about 2¼ pounds)

 1 tablespoon canola oil

 1 walnut bread loaf

 Two 5-ounce goat cheese logs, thinly sliced

 6 tablespoons honey

 ½ cup walnuts, finely chopped

 Salt and pepper to taste

Instructions

1. Mince the rosemary as small as possible. Mix with some of the the lemon

juice. Peel, core, and quarter the apples. Slice each quarter into 3 slices. Place

the apples in a bowl, mix in the rosemary-flavored lemon juice, and set aside.

2. Pat the apples slices dry with paper towels. Heat oil in a large sauté pan over

high heat. Add the slices and brown them slightly. Remove the apples and set

aside. The apples must still be slightly crunchy. Add a little water and the

remaining lemon juice to deglaze the pan (see tips on deglazing). Swirl and

scrap to dissolve cooked particles on the bottom and side of the pan. Reduce

to approximately 1 tablespoon. Strain over the apples and mix carefully.

3. Preheat the broiler. With a serrated knife, cut the bread into ¾-inch-thick

slices. Cut each slice in half. Place the slices on a baking sheet. Broil on both

sides until golden brown. Cool before use.

4. Add 3 apple slices to each toasted bread slice. Lay a thin slice of goat cheese

and season with salt and pepper. Place under the broiler to melt the cheese

slightly. Pour ¼ teaspoon of honey over each slice and sprinkle with walnuts.

Serve immediately.

Lunch 5: Cherry Tomatoes with Cod Fish

Ingredients

 1 pound cod filets

 ½ lemon, juiced

 24 cherry tomatoes

 1 shallot, minced

 1 garlic clove, minced

 1 bunch fresh parsley, minced

 1 bunch fresh chives, minced

 5 scallions, thinly chopped (about 2 ounces)

 1¾ cup lime juice

 1 tablespoon olive oil

 A few drops of hot sauce

 Salt and pepper to taste

Instructions

1. Place the fillets in a pan and just barely cover with water. Add the lemon juice

and bring to a boil. Reduce heat immediately and simmer until the flesh

begins to flake.

2. Drain and set aside to cool. Once cold, shred the fish into small pieces.

3. Cut off the tops of the tomatoes and tops aside. With a melon baller, scoop the

seeds and flesh out of the tomatoes. Be careful not to break their bottoms or

sides. Turn the empty tomatoes upside down on a plate and set aside.

4. In a bowl, mix the shallot, garlic, parsley, chives, scallions, lime juice, and oil.

Add a little pepper and a few drops of hot sauce. Add the cod fish, season with

salt and pepper, and mix well. Carefully stuff the tomatoes with the fish

mixture and add the reserved tomatoes tops. Refrigerate for 30 minutes

before serving.

Lunch 6: Stuffed Mushrooms with Tapenade

Ingredients

 24 large mushrooms, stems removed

 1 cup pitted black olives

 1 ounce capers, drained, rinsed, and patted dry

 2 ounces anchovy fillets

 4 garlic cloves, minced

 3 ounces olive oil

 1 bunch fresh parsley, minced

 1 teaspoon lemon juice

 Pepper to taste

Ingredients

1. Preheat the broiler. Empty and clean the center of each mushroom caps. Place

the mushrooms on a baking sheet. Broil for 3-4 minutes until the mushrooms

start to sweat. Do not overcook, as the mushrooms will start to shrink.

Remove from oven and set aside to cool.

2. In a food processor, purée the olives, capers, anchovies, garlic, oil, and lemon

juice. Add pepper to taste. Fill each mushroom cap with the tapenade,

sprinkle with parsley, and serve immediately.

Lunch 7: Monkfish with Nut Chutney

Ingredients

For the chutney:

 1 pound low-fat Greek yogurt

 1 teaspoon ground ginger

 1 teaspoon ground coriander

 1 teaspoon ground cumin

 1 tablespoon olive oil

 4 jalapeno chilis, minced

 2 cups chopped fresh cilantro

 2 tablespoons lime juice

 ⅓ cup pistachios, finely chopped

 ⅓ cup walnuts, finely chopped

 ⅓ cup almonds, finely chopped

For the fish:

 3 pounds thick monkfish filets

 1 garlic clove, minced

 ¼ cup olive oil

 3 tablespoons lime juice

 ¼ teaspoon crushed red pepper flakes

 24 small Romaine lettuce leaves

Instructions for chutney:

In a large bowl, combine yogurt, ginger, coriander, cumin, oil, jalapenos, cilantro,

lime juice, and nuts. Refrigerate until needed.

Instructions for fish:

1. Cut the fillets into 1-inch cubes. In a plastic bag, place the fillet cubes in and

mix the garlic, oil, lime juice, and red pepper flakes in a bowl. Pour over the

fish, mix carefully, and refrigerate for 1 hour.

2. Preheat the broiler. Remove the fish pieces from the bag and pat dry. Cover a

baking sheet with parchment paper. Add the fish pieces and broil for 4 to 6

minutes or until the flesh starts to flake. You may have to turn over the fish

pieces, if they start to brown too much.

3. Place fish into middle of romaine leaf and spread the nut chutney over it.

Serve immediately.

Dinner 1: Mediterranean Chicken Casserole

Ingredients:

 2 teaspoons olive oil

 2 garlic cloves, crushed

 1 tablespoon of fresh thyme leaves

 ½ cup of button mushrooms, sliced

 3 sticks of celery thinly sliced

 8 chicken legs

 1 brown onion, sliced

 2 x 400g cans diced Italian tomatoes

 1 cup of thawed broad beans, peeled

 1 chicken stock cube (Massel brand)

 Freshly ground black pepper

 200g dried spiral pasta, optional, to serve

Instructions:

1. Set the oven temperature at 180°C then heat the oil over medium heat. Put

the chicken and cook it for about 5 minutes. Transfer the chicken to an 8 cup

casserole dish.

2. Combine the celery and the onion to the frying pan. Stir and cook for about 5

minutes. Add the mushroom and garlic. Stir while cooking for another 2

minutes. Put the stock cube and tomato. Stir and cook for 2 minutes. Once

done, add this to the casserole dish.

3. Cover the casserole dish using a foil and bake it for about 35 minutes. Put half

of the thyme and the broad beans then cook aging for 10 minutes. Take the

dish out of the oven and season it with pepper.

4. In cooking the pasta, follow the instructions in the packet or cook until it is al

dente.

5. Put the casserole in a large bowl along with the pasta then sprinkle with

thyme.

Dinner 2: Mediterranean Seafood Stew

Ingredients:

 1.5 lbs of fennel, finely chopped and trimmed

 2 large leeks, pale green and white parts only

 2 and ¼ lbs of chopped tomatoes

 Salt and Pepper to taste

 2 chopped garlic cloves

 4 spring of thyme

 1 lb of mussels, scrubbed with beards removed

 Flat leaf parsley, 8 sprigs with leaves and stems separated

 1 lb of shrimp, deveined and shelled

 2 teaspoons of extra virgin olive oil

 12 ounces of cod fillet (skinless), divided into 4 inch pieces

 4 dinner rolls

Instructions:

1. Cut the leek into ¼ in slices (lengthwise) then remove the root ends. Put

them in a huge bowl with cold water. Remove the grit and repeat the

process then drain.

2. Put the leeks into a 6 quart slow cooker as well as ½ tsp. of ground black

pepper, 1 tsp. salt, tomatoes, fennel and garlic. Using a kitchen twine, tie

the parsley stems and thyme then put in the vegetable mixture.

3. Cover and cook on high heat setting for 3 hours. Add the mussels and the

shrimp then stir. Put the fish on stop. Cover and continue to cook for 30 to

40 minutes.

4. Put the mussels in the serving dishes then put 3 cups of stew to a

container. Put it in the fridge overnight. Then, divide the stew among the

dishes. Put some oil over the stew and sprinkle parsley over it. Serve your

dish with rolls.

Dinner 3: Shrimp and Sausage Jambalaya

Ingredients

 1 bag of jumbo frozen shrimp, peeled and thawed

 1 smoked sausage link (sliced)

 1 ½ cups of white rice

 29 ounce can of tomato puree

 5 strips of bacon crumbled

 14.5 ounce can of diced tomatoes

 6 ounce can of pitted black olives

 1 minced garlic clove

 1 onion, chopped

 1 tablespoon of dried oregano

 1 dried bay leaf

 1 tablespoon basil, dried

 1 teaspoon sea salt

 1 teaspoon of garlic salt

 ½ teaspoon of black pepper

 1 tablespoon of Worcestershire sauce

 1 tablespoon bay seasoning

Instructions

1. In a slow cooker, put the bacon, sausage, diced tomatoes, tomato puree,

onion, garlic, olives, oregano, bay leaf, garlic salt, basil, sea salt, pepper,

Worcestershire and Old Bay. Cook over low heat setting for about 5 ½

hours.

2. Add the shrimp and rice. Stir and turn the heat setting to high. Cover and

cook for 30 minutes more.

3. Serve the dish with olives and garnish with some oregano.

Dinner 4: Pot-Roasted Mediterranean Chicken

Ingredients

 Whole chicken, 3.5 lbs

 5 tablespoons of olive oil

 Marjoram, 2 sprigs, leaves stripped

 Fresh Thyme, 7 sprigs, leaves stripped

 Sea salt and pepper to taste

 1 fresh lemon, sliced

 6 garlic cloves

 7 ounces of black olives

 9 ounces of fresh mushrooms

 ½ cup of sundried tomatoes, softened

 1 onion, cut into 8 pieces

 ¾ cup of white wine

Instructions

1. Heat the oven at 425°F. Use salt and pepper to season the chicken. With a

mini food processor, mix thyme, garlic, marjoram and 1 tbsp. of olive oil to

form a paste.

2. Rub the paste onto the chicken. Put half of the olives, lemon slices and 1/3

of the mushrooms. Drain the sun dried tomatoes and put them all over the

chicken. Add the onions and the remaining ingredients (lemon slices,

mushrooms and olives). Pour white wine and ¼ cup of olive oil onto the

vegetables as well as the chicken. Roast for about 1 to 1 ¼ hours, basting

every 10 minutes.

3. Take the vegetables and put the chicken on a carving board. Remove the

trussing and serve the dish with mushrooms, olives, lemons, onions and

tomatoes surrounding the chicken.

Dinner 5: Spiced Meatballs and Slow-Cooked Eggplant,

Zucchini and Peppers

Ingredients

Slow-Cooked Eggplant, Zucchini and Peppers

 1 small eggplant, chopped

 1 large zucchini, chopped

 1 red bell pepper, chopped

 1 yellow onion, chopped

 12 cherry tomatoes cut in half

 Juice from 1/2 lemon

 1 tbsp. olive oil

 salt and pepper to taste

 handful of herbs (such as basil, coriander or parsley), chopped

Spiced Meatballs

 1/2 lb. ground beef

 1 tsp. ras al hanut

 1/2 tsp. salt

 1/2 yellow onion, finely chopped

 1 tsp. olive oil

Instructions for Spiced Meatballs

1. For the spiced meatballs, mix the meat and form them into meatballs.

2. Mix together and form into meatballs.

3. Heat the olive oil then add the meatballs. Cook until the meatballs turn

golden brown.

Instructions

1. Heat oil and add onion. Cook until it is golden brown. Then, add pepper

and sauté.

2. Put the eggplant and sauté for a few minutes.

3. Add zucchini and turn the heat setting to low. Stir and cook for 20-30

minutes.

4. Add salt, pepper and tomatoes then cook for 5 minutes more.

5. Add the herbs and lemon juice then put seasoning depending on

preference.

Dinner 6: Shrimp with Tomatoes and Feta from the

Mediterranean

Ingredients

 ¼ cup olive oil

 1 medium onion, chopped

 1 28-ounce can crushed tomatoes

 ½ cup dry white wine

 ½ teaspoon dried oregano

 Salt

 Pinch of crushed red pepper

 1 ½ pounds medium shrimp, shelled and deveined

 1 cup feta cheese

 2 tablespoons chopped fresh flat-leaved parsley

 1 12-ounce Collins or sling glass

Instructions

1. Heat oil in a small skillet. Put the onion and cook for about 10 minutes.

Using a large slow cooker, scrape the onion. Add in the crushed pepper,

salt, oregano, wine and tomatoes then stir. Cover the lid and cook on high

heat for about 2 hours.

2. Rinse the shrimp with water before putting and stirring it with the sauce.

Add some cheese and cook it on high heat for 10 to 15 minutes.

3. Serve the dish with some chopped parsley on top.

Dinner 7: Greek Lamb with Spinach and Artichokes

Ingredients

 2 - 2 1/2 pounds boneless lamb shoulder roast

 1 19 ounce can cannellini beans (white kidney beans), rinsed and drained

 14.5 ounce can of diced tomatoes

 6 cloves garlic, minced

 1/2 teaspoon salt

 1/2 teaspoon dried oregano, crushed

 1 14 ounce can artichoke hearts, drained and quartered

 3 cups fresh baby spinach

 3 cups hot cooked orzo pasta (Rosa marina)

 Crumbled feta cheese (optional)

Instructions

1. Reduce the fat from the meat and cut it into pieces about 1 inch of size.

Then, put the oregano, salt, garlic, tomatoes, beans and the mean in a 3 ½

or 4 quart slow cooker and stir.

2. Using low heat, cook it for about 8 to 10 hours. Add and stir spinach and

artichoke hearts.

3. To complete the dish, you may add some lamb mixture and sprinkle

cheese.