Monday, March 4, 2019

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

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

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!


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!

Breakfast 1: Omelette
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
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

Breakfast 2: Bean Bolognese
 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.

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
 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
 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
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

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
 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)

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
 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.

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
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
 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

Breakfast 7: Sweet Corn Quiche with Buckwheat Onion
Crust and Cherry Tomatoes
Buckwheat Onion Crust
 ½ cup (85 g) buckwheat groats
 ½ cup (76 g) roughly chopped onion
 ¼ cup (23 g) ground flax seed

 2 cups (303 g) sweet corn
 ¼ cup (38 g) roughly chopped onion
 ¼ tsp salt
 ¼ tsp black pepper
 1 tsp dried basil
 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

 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


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-

7. Serve immediately.

Lunch 2: Tomato and Walnut Bruschetta

 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


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

 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


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

 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


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

 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


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

 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
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

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

 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


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

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

Dinner 2: Mediterranean Seafood Stew

 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


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

 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


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

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

 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


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
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.

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

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

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

Dinner 6: Shrimp with Tomatoes and Feta from the
 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
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
 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)
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

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