The Complete Mediterranean Diet Cookbook for Beginners 2025: Refresh Your Food & Lifestyle with Delectable Dishes, Full-Color Pictures for Every Recipe, a 56-Day Meal Plan, and Weekly Shopping Lists

by Vita Nourish

⭐️⭐️⭐️⭐️⭐️ The Complete Mediterranean Diet Cookbook for Beginners 2024: Your All-In-One Guide to Living and Eating Well on the Mediterranean Diet

✅ Embark on a Flavorful Journey to Health and Well-Being with the Best Mediterranean Diet Cookbook!
Discover the beauty of the Mediterranean lifestyle—a rewarding diet plan filled with scrumptious meals that lead to improved health, wellness, and longevity. This Mediterranean Diet Cookbook for Beginners is your essential handbook for diving into this nourishing and delicious way of life.

✅ More Than Just a Diet—The Mediterranean Way of Life
Say goodbye to the restrictions and hardships of conventional diets. The Mediterranean Diet for Beginners highlights fruits, vegetables, lean proteins, and healthy fats, allowing you to enjoy food again. This isn't about deprivation; it's about embracing the joy of Mediterranean cooking and making it a part of your daily life.

✅ Simple and Delicious Mediterranean Cookbook Recipes
From mouthwatering appetizers to sumptuous mains and delectable desserts, this 8-Week Mediterranean Diet Cookbook offers recipes for everyone. With easy-to-follow steps, you'll soon make Mediterranean food a delightful habit, creating everything from nutritious breakfasts and fresh salads to succulent seafood and savory meats.

✅ Comprehensive 56-Day Mediterranean Diet Plan
Plan your culinary journey with our balanced 56-day Mediterranean diet meal plan that showcases the abundance of Mediterranean cuisine. No more guessing—just straightforward, beginner-friendly meal planning made easy.

✅ What Sets This Mediterranean Diet Book Apart?
⭐️ Full-Color Enjoy vibrant visuals for every Mediterranean dish.
⭐️ Detailed Clearly written, easy-to-follow, and formatted in a large print.
⭐️ Vibrant Every recipe comes with a high-quality image of the finished dish.
⭐️ Equipment Know exactly what you need for each recipe.
⭐️ Sugar Useful for diabetics and those watching their sugar intake.
⭐️ Well-Balanced 56-Day Meal Diversity and balance in each meal plan.
⭐️ Beginner-Friendly Meal Ramps up complexity gradually, so you won't feel overwhelmed.
⭐️ Weekly Shopping Detailed lists with quantities to make grocery shopping a breeze.

✅ Easy-to-Read and Accessible
This cookbook is user-friendly with straightforward language, devoid of complex jargon, ensuring an easy and enjoyable read for all.

✅ Why Choose This Complete Mediterranean Cookbook?
Achieve improved cardiovascular health, lower cholesterol, and discover the joy of the Mediterranean Diet for Beginners 2024. Get the know-how to create a sustainable lifestyle change through the best Mediterranean diet plan.

✅ Ready to Start Your Culinary Journey with the Ultimate Mediterranean Diet Cookbook for Beginners?
⭐️⭐️⭐️ Scroll to the top of the page and hit the "BUY NOW" button to embark on a flavorful voyage that will enrich your life in every way possible.

213 pages, Kindle Edition

Published August 27, 2023

Reviews

[Vanessa Edwards · Rating 3 out of 5]

As a cookbook, this works extremely well — a wide selection of recipes for delicious sounding (and looking — the photography is excellent) meals. Had it stopped there, I would have given it a higher rating. But I found other aspects of the book less impressive.

First, the Health Benefits section makes numerous sweeping claims with no evidence or references to source research. While there is certainly consensus over some of the claimed benefits, I am uncomfortable with introductory statements such as “Renowned institutions like Harvard University[’s] research suggests that following this diet can reduce the risk of heart disease and cancer by an impressive 65 percent and lower the likelihood of diabetes by half.” and “According to numerous scientific studies …” with no citations. I have had a keen interest in nutrition for several decades and have read widely on the topic and am not sure how responsible this approach is. Also I find the claims about saturated fat and cholesterol in particular are over-simplified and not subject to the level of scientific agreement that is suggested.

Having said this, however, I would certainly agree that a diet rich in unprocessed vegetables, pulses and seafood is almost bound to be healthy.

Second, a fair number of ingredients are not typical of the Mediterranean diet: granola, chia seeds, maple syrup, quinoa, canned coconut milk, curry powder, smoked salmon, pre-made shortcrust pastry. The case could of course be made for including extraneous foods, but it seems odd in a book that is so intensely focused on traditional Mediterranean cuisine.

A further example of this is the constant reference to wholemeal grains: “Whole grain pasta and bread join the feast without any second thoughts … In the land of the Mediterranean, white flour is as rare as a white peacock.” As anyone who spends any time in the area, this is not at all the case: white bread is routinely brought to the table at every meal, and good luck asking for whole grain pasta in Italy.

A smaller point is the inconsistent approach to calorie counting. I applaud the statements early in the book decrying “the headache of calorie counting” and asserting that, “unlike those conventional diets that corner you into calorie-counting or banning certain food groups, the Mediterranean diet stands in stark contrast”, and was therefore surprised and disappointed to see that every recipe is calorie-counted.

Finally, but I accept that this is subjective, I found the writer’s style distractingly florid. As an example: the introductory sections before the recipes take up a mere 14% of the book, but the word “symphony” occurs five times, and a further five times in the final two pages. We read of “magical vegetables” and “harmonious melodies serenading fresh produce into dishes that echo with the Mediterranean soul,” and are invited to “take a seat at this lavish feast and savor the vibrant, life-affirming bounty of the Mediterranean”. For me this detracts from the refreshingly simple message, and together with my other concerns explains my rating. But for anyone looking for a wide selection of delicious and sumptuously illustrated (almost wholly) Mediterranean recipes, that section is five star.

[Amanda Sheridan · Rating 4 out of 5]

This is an excellent guide to all aspects of Mediterranean cooking. It's a quick read and, even though most of the facts boil down to common sense, it’s good to see them in a book for people who don’t realise how important a healthy diet is. The healthy properties of this type of diet, the benefits with regard to heart health and reducing arthritis to the aspect of enjoying healthy, wholesome food in good company with a glass of wine should never be ignored if you care about your health.
I’ve long been a fan of this type of food, mainly because I love fish and salads, so those recipes appealed to me the most, and I hate processed food with a vengeance. If more people ditched the processed junk, we’d all be much healthier.
My only complaint is that I would love to see the recipes containing actual measurements – either in grams or even Imperial. I know what 100g is but how much is a cup?

[CJ · Rating 5 out of 5]

Meat-free moussaka a hit at supper time

Vita Nourish has missed a trick. Easily half of the recipes in ‘The Complete Mediterranean Diet Cookbook for Beginners’ are vegetarian, and most are easily adaptable to a vegan diet. I would love to see these meat-free recipes signposted and potentially show how they could be adapted. After all, as Nourish says, ‘Meat portions are controlled, and red meat is a rare guest’.

This recipe book provides a decent view of Mediterranean cuisine, but it also provides some notable tips for good health benefits (‘including a healthier heart, reduced risk of chronic diseases, and overall better quality of life.’) The recipes themselves are detailed and easy-to-follow, and the completed dish photographs a real help for an amateur cook like me. I would prefer the shopping lists to be prefaced with Cupboard Essentials (it is pretty hard to buy a tablespoon of chia seeds), and I’m not convinced anyone would follow the 56-day meal plan, but I liked the way Nourish has paired Mediterranean dishes for a whole day. I am not sure where the ‘2000+ Days Recipes’ on the cover fits in.

My favourite recipe: Beef and Eggplant Moussaka. I substituted cooked green lentils for the beef and dairy alternatives for the milk and cheese (I generally use sunflower oil to make a vegan béchamel). My meat-free moussaka was a hit at supper time and makes this a five-star cookbook.

Nourish labours the point in places, including listing equipment (such as oven, knife, toaster). A criticism? The following should not be the first thing one does to make Avocado and Tomato Whole Grain Toast: ‘1. Toast the whole grain bread to your desired level of crispiness.’ Surely the veg needs to be prepared first?

This is a substantial collection of recipes with a hearty introduction to a Mediterranean culinary lifestyle. As a book aimed at beginners, Nourish has set the tone just about right, and although many people will flick past the introductory text and dive straight into making the food, there is some helpful information there. There is some inspirational text at the book’s conclusion, which wouldn’t be out of place in a spiritual retreat. I would like to have read a little about what this lifestyle means to the author and how she came to be sharing her recipes with us.

[Leroy Malloy · Rating 5 out of 5]

"The Complete Mediterranean Diet Cookbook for Beginners" is a culinary treasure that effortlessly weaves together the vibrant tapestry of flavor, diversity, and health, making it an exceptional guide for those stepping into the realm of Mediterranean cuisine. What sets this cookbook apart is its thoughtful and accessible approach, ensuring that even beginners embark on a culinary journey that is both delightful and health-conscious. The inclusion of full-color illustrations for every recipe breathes life into the pages, providing a visual feast that sparks excitement in the kitchen. The step-by-step guidance is a culinary compass, offering not only detailed instructions but also essential information like nutrition facts, prep time, cook time, total time, servings, ingredients, and necessary equipment, ensuring a foolproof cooking experience.

The cookbook's well-organized structure, with tailored categories spanning Breakfast, Salads, Fish and Seafood, Poultry and Meat, Vegetables, Snacks, and Desserts, caters to diverse tastes and occasions. The 56-day meal plan is a game-changer, providing a structured roadmap to a healthful and delicious lifestyle. What elevates this cookbook to excellence is its attention to detail, seen in the inclusion of precise shopping lists with quantities—an invaluable feature that eliminates the guesswork during grocery runs. The cooking conversion chart is a thoughtful touch, streamlining the culinary experience without the need for online searches.

The indexed glossary ensures easy navigation, allowing readers to quickly find and indulge in the mouthwatering recipes they desire. Whether you're just starting your Mediterranean diet journey or looking to infuse your kitchen with new flavors, this book is not just a cookbook; it's a culinary journey inviting you to savor the richness of Mediterranean flavors while embracing a healthier lifestyle. It serves as an indispensable companion, providing a delightful fusion of culture, taste, and well-being. Highly recommended for its meticulous detail, accessibility, and the promise of a journey towards wellness.

[Lone Reader · Rating 4 out of 5]

Awesome book. My personal interest in reading cookbooks—or diet cookbooks, for that matter—is in finding meals that can balance “healthy” and “delicious” with no problem. This book offers a 56-day meal plan—so, about two months of meals—based on the Mediterranean diet, which the book touts has been backed by Harvard University. “Their research,” the book claims, “suggests that following this diet can reduce the risk of heart disease and cancer by an impressive 65 percent and lower the likelihood of diabetes by half.” What would help with claims like these: providing more specifics on Harvard’s findings, or at least more information on where the study could be found if people are interested in reading it.

Just reading the keynotes of the diet will have your mouth watering. I personally started cheering when I saw that bread could be included in this diet, and was curious to see that this diet consists of things that can drive away the “oxidative stress that causes the mental fog and memory loss associated with” Alzheimer’s and Parkinson’s. Showing any studies of Alzheimer’s patients who benefitted from this diet would be seriously convincing.

This book does a thorough job of laying out why you should give this diet a shot. It crucially makes a case for how you can benefit from the diet in terms that are easy for anyone to understand.

The recipes each come with sample pictures that looked great on my reading devices, and none of the ingredients were too out of the ordinary so as to be difficult to replicate the meals. (Avocado and tomato whole-grain toast has never looked better.) Everything seems to take only 5-8 steps, so nothing seems unmanageable. And there is nutrition and equipment information included with every recipe, so you can easily plan a whole week’s meals accordingly. And it even comes with pre-made meal plans and shopping lists to make that easier for you.

This includes practically everything that a recipe book should have, and while I would have appreciated more elaboration in the beginning on the studies that can show evidence of this diet’s ability to help with things like Alzheimer’s, the quality of the book is undeniable.

[Anita Dow · Rating 5 out of 5]

I got the ebook version of this book and was delighted to see that it includes full colour photographs of every recipe. I've long been drawn to Mediterranean food and cooking, and although I'm not a beginner this book is very appealing. It opens with an informative and beautifully compelling introduction to the health and well-being benefits of a Mediterranean diet. Diet here is not about restricting what you eat, but more a new way of eating and preparing food for multiple health benefits. Author Vita Nourish has an almost lyrical way of writing, certainly luscious and mouth-watering, even before you get to the gorgeous, colourful photographs! Clearly the author is a huge fan of the region and the lifestyle. A perfect book for beginners, each recipe gives preparation time, cooking time and marinading time (if needed). It states the equipment/utensils required plus it notes the calories, fat, carbs, sugar, etc. The directions are written in simple, easy to follow steps and the recipes are not elaborate so no technical skills are needed. In the meat section, some familiar recipes are given a Mediterranean, healthier twist. I gained some ideas for new versions of some of my own favourite Mediterranean recipes, especially the colourful salads. I know my family will like the recipe for Chocolate Mousse with Olive Oil.

The 56-day meal plan is a well thought out combination of all the recipes (breakfast included) over eight weeks, for those who want to try these meals as a healthy diet, without having to think too much. There are shopping lists, drawn up to match the week you are on in the diet plan. Again, this takes away some of the effort and planning which is where some people might not follow through with the diet. That is accompanied by some explanatory notes on suitable substitutions and availability. A useful conversion chart for volume, weight and oven temperatures is also included at the back of the book. I think this book is a great introduction to healthy Mediterranean eating, and the print version would make a lovely gift.

[Ryan Stevens · Rating 4 out of 5]

I'm generally not a fan of embracing any sort of diet but I'm all about incorporating healthier but flavourful recipes into my life and I wanted to get some new ideas. This book was full of them.

Positives:

- I thought the writing was succinct. The recipes were more than easy to understand and the accompanying photographs were very enticing.

- Lots of those classic Mediterranean flavours - garlic, basil, lemon, mint, oregano and olive oil - and some unexpected ones as well, including some very interesting dessert ideas I wouldn't have considered.

- There were some great breakfast and lunch options. The Roasted Red Pepper and Feta Egg Muffins are a standout breakfast option that you could make ahead in batches and freeze.

- I was particularly impressed by how uncomplicated some of the options for mains were. The Shrimp and Artichoke Paella, Beef and Eggplant Moussaka, Mediterranean Meatloaf with Sundried Tomatoes and Broccoli and Feta Sauté were all standouts. All of the fresh ingredients add up $$$ wise, but you can see little areas where you might be able to adapt these recipes to save money here and there.

Some minor criticisms:

- I would have liked to learn something about the author and their background in food and nutrition. I found it odd to be reading a book by "Vita Nourish".

- I thought the combination of the 56-Day Meal-Plans with the shopping lists was a clever idea, but I would haved liked to have seen the lists broken down by grocery store department. Separating the produce from the fish, meat, dry goods, etc. would have been a great idea.

- The design was a little wonky simply because cookbooks don't translate well to the ePub format used on Kindles. Often the name of one recipe and its prep and cook time and servings were on one page and the recipe on another. If you're going to be referring to the book often in the kitchen, I'd recommend ordering a print copy for this reason.

[S · Rating 5 out of 5]

Highly recommend for anyone who wants to make a positive change in their diet . . .

“The Complete Mediterranean Diet Cookbook for Beginners” by Vita Nourish is a great collection of delicious, healthy meals. Included is a 56-day meal plan, which is practical, provides structure, and gives variety. The recipes have basic, healthy ingredients, and the recipes are easy to follow. The illustrations are gorgeous, really well done and appetizing!

So far I have made some simple breakfast items like the scrambled eggs with spinach and feta, the Mediterranean Omelet with olives and tomatoes, avocado toast and tomatoes, and the chia seed pudding with fresh berries, which I've been loving most mornings. Some of my other favorites are the Orzo and Shrimp Salad with Lemon Dressing and the Mediterranean Couscous Salad.

The meal plans at the end of the book keep everything organized for me. The shopping lists are a huge plus, as well.

I bought the e-book cookbook, but I’m going back for the hardcover.

“The Complete Mediterranean Diet Cookbook for Beginners” by Vita Nourish is a great collection of delicious, healthy meals. Included is a 56-day meal plan, which is practical, provides structure, and gives variety. The recipes have basic, healthy ingredients, and the recipes are easy to follow. The illustrations are gorgeous, really well done and appetizing!

So far I have made some simple breakfast items like the scrambled eggs with spinach and feta, the Mediterranean Omelet with olives and tomatoes, avocado toast and tomatoes, and the chia seed pudding with fresh berries, which is now is now a morning staple. Some of my other favorites are the Orzo and Shrimp Salad with Lemon Dressing and the Mediterranean Couscous Salad.
The meal plans at the end of the book keep everything organized for me. The shopping lists are a huge plus, as well.

I bought the e-book cookbook, but I’m going back for the hardcover.

[PWGee · Rating 4 out of 5]

Mediterranean style cooking

If you're a newcomer to the Mediterranean kitchen, this book serves as an informative introduction. However, it's crucial to note that the mere association with the Mediterranean doesn't automatically equate to a healthy diet. Simply relying on staples like pasta, olive oil, bread, and cheese won't necessarily promote wellness or weight loss. The book wisely underscores the importance of incorporating ample fruits and vegetables—a fundamental aspect of the Mediterranean diet—to truly reap its health benefits. Adhering to this advice is key for achieving a balanced approach.

The selection of recipes in the book is both appetizing and alluring, but a few inconsistencies arise. Despite the book strongly recommending the use of whole wheat flour for bread and pasta, the accompanying pictures do not align with this guidance. This disparity may cause confusion for readers seeking a cohesive and accurate representation of the recipes.

While the visuals within the ebook are aesthetically pleasing with their beautiful and colorful composition, there's a slight artificial quality that suggests the possible involvement of AI assistance in their creation. This could make the images appear somewhat unnatural to discerning eyes.

It's worth noting that my assessment is based solely on the ebook version. Some reader reviews have highlighted disappointment with the paperback version, citing concerns about its quality.

Additionally, the pricing of the paperback and hardcover versions may give pause, especially considering the abundance of Mediterranean recipes available online. However, for enthusiasts who relish the experience of collecting physical cookbooks, this option could still hold appeal. Ultimately, whether this book is a worthy addition to your culinary library depends on your specific preferences and expectations.

[Michail Tsikerdekis · Rating 5 out of 5]

In "The Complete Mediterranean Diet Cookbook for Beginners" by Vita Nourish, readers are treated to a culinary journey through the vibrant and health-conscious world of Mediterranean cuisine. The author skillfully weaves together the artistry of traditional techniques, the allure of fresh and wholesome ingredients, and the practicality of modern cooking. From the sizzling dance of vegetables on the grill to the slow-cooked symphony of flavors, the book seamlessly captures the essence of the Mediterranean lifestyle, offering not just recipes but a genuine celebration of the culinary arts. The inclusion of vivid images, detailed nutritional information, and user-friendly meal plans make this cookbook an accessible and engaging companion for both novice and experienced cooks. It's a delightful exploration of flavors that not only nourishes the body but also inspires a deeper connection with the rich culinary heritage of the Mediterranean region.

Nourish's cookbook is more than a collection of recipes; it's an invitation to embrace a holistic approach to cooking and dining. The thoughtful inclusion of tools and equipment, along with conversion charts, reflects the author's commitment to ensuring a seamless and enjoyable cooking experience. Whether crafting a refreshing Greek Yogurt Parfait for breakfast, indulging in the sweetness of Baked Stuffed Figs with Walnuts and Feta, or savoring the aromatic Grilled Beef Kebabs with Tzatziki, each dish beckons readers to savor the moment, engaging with their ingredients in a way that transcends the ordinary act of meal preparation. In essence, "The Complete Mediterranean Diet Cookbook for Beginners" is not just a recipe collection but a gastronomic voyage, encouraging readers to embark on a flavorful and healthful lifestyle inspired by the sun-kissed shores of the Mediterranean.

[Shane Keenan · Rating 5 out of 5]

Hey there, foodies! 🥑🍅 I just stumbled upon the ultimate cookbook that's seriously changing my kitchen game!

First off, let me just say, this cookbook is like finding a pot of gold at the end of a rainbow! 🌈🍀 It's bursting with flavor, diversity, and all-around goodness that'll make your taste buds do a happy dance! 💃✨

What's so special about this cookbook, you ask? Well, for starters, it's super newbie-friendly! 👶🍴 Even if you're a total kitchen klutz like me, you'll feel like a culinary masterchef whipping up these recipes! 🍳👩‍🍳 Plus, the colorful illustrations for every dish are like eye candy for your soul! 🎨🍲

And can we talk about organization? This cookbook is like the Marie Kondo of recipe books – everything's neatly categorized from Breakfast to Desserts! 🗂️🍮 So whether you're craving a light and refreshing salad or a hearty seafood feast, they've got you covered! 🥗🍤

Oh, and did I mention the 56-day meal plan? 📅 It's a game-changer, babes! Say goodbye to boring meals and hello to a healthier, more delicious lifestyle! 🥳🌱

But wait, there's more! 📖💕 The attention to detail in this cookbook is seriously next level! From precise shopping lists to handy cooking conversion charts, they've thought of everything! No more last-minute grocery runs or frantic Google searches – it's all right here! 🛒📏

And let's not forget the visual feast that awaits you! 📸🤤 Each recipe comes with mouthwatering photos that'll make you want to dive headfirst into the kitchen! 📸🍴

Whether you're a seasoned foodie or just dipping your toes into the world of Mediterranean cuisine, this cookbook is a must-have! 🌟📘 Trust me, it's not just a cookbook – it's a culinary journey that'll fill your heart and your stomach with pure happiness! 💖🍽️ So what are you waiting for? Let's get cooking, fam! Bon appétit! 🎉👩‍🍳

[Sal · Rating 4 out of 5]

Long regarded by many as the go-to way for improving one’s health, the Mediterranean diet gets its full due in this cookbook by Vita Nourish. Though the praise Nourish conveys for this way of eating is often too schmaltzy for my taste, it’s hard to condemn the author’s enthusiasm and knowledge after discovering in the book all this diet offers from the standpoints of health and taste.

Following the intro sections, The Complete Mediterranean Diet Cookbook for Beginners is most notable for its many scrumptious-looking recipes. The recipes and excellent accompanying photos that most caught my eyes (and stomach) were:

- Breakfast: avocado and tomato whole grain toast
- Salad: spinach and strawberry with balsamic vinaigrette
- Poultry and meat: turkey meatballs with tomato sauce
- Vegetable: roasted butternut squash with sage
- Snack: baked stuff figs with walnuts and feta
- Dessert: rice pudding with rose water

This way of eating—which Nourish calls a lifestyle, not a diet—includes the option of having seafood. I have nothing against seafood, but I've heard certain types contain too much mercury. It would have been nice to read Nourish’s thoughts on this.

The author helpfully rounds out this read by providing a whopping 56-day meal plan, a cooking conversion chart, and a few extensive shopping lists accompanied by a section on how to best understand them.

I’ll conclude by relating Nourish’s reflections toward the end of the book: “Here’s to the melody of the Mediterranean, a melody as timeless as the sea, as enduring as the mountains, as vibrant as the marketplaces. May its song be your guide, its rhythm your dance, its harmony your peace.”

[J.S. Webb · Rating 5 out of 5]

As someone trying to make healthier meals for myself and my family, I've found this to be an easy and reliable resource to have on my kindle when looking for ideas. So much better than searching recipes on the internet with loads of ads all over the page and trying to find the actual recipe. Here's how I've used this so far:
Breakfast - there are both sweet and savory options. All of them are simple and seriously... veggies for breakfast?! I've never felt better since including them with my usual eggs. More satiety, better blood pressure numbers! As for the sweet breakfasts, one of my children and I are fructose intolerant but the recipes are so simple, they can be easily made without honey or switching out figs, peaches, etc for low-fructose fruits.
Lunch - I have been using the salad recipes for my lunches and they are delicious, simple, protein packed. The tuna and white bean salad recipe from this book is my favorite. A few of the salads take extra prep time.
Dinner - I have bookmarked several recipes that I will try for special occasions. There are also a number of 'simple yet elegant' dinners that I've tried: Beef and Eggplant Moussaka - it's surprisngly simple to make, Paella, Fish Stew... there's a huge variety. I love that all of them look like something an expert chef would make yet they're actually really easy to make with easily obtainable ingredients.
Veggies / Sides - I haven't bothered with these as I just do fresh boiled or steamed side veggies to make my life easier, but I suppose this would be a good resource for a vegetarian visitor or a special meal.
That's it! I recommend this book. Great resource to have on hand.

[Chriseee · Rating 4 out of 5]

Appetizing recipes, but not all Mediterranean

First the book gives an introduction as to what the Mediterranean diet is. With emphasis on fruits and vegetables, healthy fats, fish and seafood and more.

Personally, I thought the definition of “Mediterranean diet” was recipes from countries that are based around the Mediterranean Sea, but the book presents the Mediterranean diet as more of a lifestyle with recommendations not only about what to eat but also about portion control and physical activity.
The front cover mentions “2000+ Days Recipes” – which led me to think that there are 2000 recipes in the book. I decided to count them and found a total of 85 recipes, which is a good number. But I am noting it here just in case other readers are confused as well.

A good number of the recipes are easy to link to Mediterranean countries, such as Tomato and Mozzarella Caprese, Paella, Kebab with Tzatziki, Shakshuka and Moussaka. However, a lot of the dishes cannot exactly be called Mediterranean, but I would rather qualify it as a healthy recipe with one or two ingredients that is linked to a Mediterranean country. Examples of this could be: Chicken breasts stuffed with spinach and Feta, Granola with Greek Yoghurt.

That said, the recipes in the book look appetizing and contain healthy ingredients. So, if you are looking for inspiration in the form of a cookbook with beautiful images, then this book is for you.

I appreciated that the book also contains information about prep time, cooking time, number of servings as well as nutritional values including Calories, Fat, Carbs, Protein, Sugar and Fiber.

[Joan Lewis · Rating 4 out of 5]

The Complete Mediterranean Diet Cookbook for Beginners ably delivers what it promises. Beginning with a paeon to the diet of Southern Italy and Greece,Vita Nourish takes us on a journey, speaking eloquently of the flavours and the wonderfully relaxed life style of the Mediterranean. She also details the reasons behind this diet’s various health benefits in helping to combat various diseases, such as diabetes, cancer, and Alzheimers. Whilst it may over-promise in this respect, I have no doubt that this diet is a good and healthy one. Vita Nourish advocates an idyllic healthy life style and an accompanying diet that is hard to deny.
As a willing advocate of this style of eating I needed no persuasion, but for those whose diets are less relaxed, less healthy, and which lead to overweight, it must be music to the ears.
The recipes are certainly practical. They are basic, easy to follow and highly tempting, and I have personally bookmarked some to try out as soon as I can. Those who seek even greater guidance can use the 56-day meal plan, and suggested shopping lists. Vita’s tasty recipes include all that is good about the Mediterranean: its fruit and vegetables; sea food; nuts and grains; and herbs such as rosemary, thyme and oregano which grow so abundantly in southern Europe. Unhealthy fats are replaced with the ubiquitous olive oil, which she calls ‘this golden elixir.’ We are even invited to indulge in the occasional dish of red meat, and to accompany our meals with a glass of red wine, albeit in moderation, or as the author eloquently calls it ‘this crimson poet.’ What’s not to like?

[Ava Taylor · Rating 5 out of 5]

When reviewing a cookbook, I think it's important to have one's priorities straight. And I do, so my first question always is “Are there any desserts?” And the answer to that critical question is YES! There are also recipes for normal stuff, if you're into that sort of thing. You know things like salads, fish, meat, poultry, vegetables and breakfast recipes. This book covers all the bases. And, the recipes are healthy too. In fact, the Mediterranean diet can reduce your risk of heart disease and cancer by 65 percent and keep you trim and fit. Count me in!

But the true measure of a cookbook is how good the food tastes. So, I put the book to the test and went into the kitchen. For lunch, I made the “Greek Salad with Feta and Olives”, and I can't over-state how good it was. It was the perfect mix of flavours and textures. I will be making this salad again and again. It was that good! For dinner, I made the “Grilled Salmon with Lemon Herb” and the “Beet and Arugula Salad with Goat Cheese.” Now, after such a fabulous lunch, my expectations for dinner were pretty high, and I wasn't disappointed. The lemon and dill herb butter was the perfect compliment to the salmon and the salad was restaurant quality. For dessert, I made the lemon sorbet and it was light and refreshing. This was a superb meal!

Even better, the recipes in this book are simple, the ingredients are easy to find at any grocery store and the food is healthy and flavourful. This is a great cookbook for anyone, not just those wanting to try the Mediterranean diet. I highly recommend it.

[Agnes · Rating 5 out of 5]

Great book, with really good, clear recipes

As a vegetarian, I sometimes struggle to get variety into my meals, and although this isn’t a vegetarian cookbook, I thought there would be lots of vegetarian recipes, and I was correct.

The book starts with a few chapters explaining why the Mediterranean diet is good for your health. There was a little repetition across the chapters, but it did a good job conveying the benefits. There are then recipes included for breakfast, main meals, and even snacks and desserts. Each meal is clearly explained with pictures, ingredients, directions, nutrition (including calories), equipment, prep and cooking time. Most of the recipes are straightforward, which is a big plus for anyone short of time.

Towards the end of the book, there is a 56-Day Meal Plan with suggested breakfast, lunch, dinner, and snacks for each day. That’s followed by a useful shopping list for each of the weeks. Personally, I’m more likely to pick some recipes out, rather than follow the 56-Day Plan, but it’s a useful tool for those that want to transition fully to the Mediterranean diet.

My only criticism, is that the eBook version I have, doesn’t allow you to jump to specific recipes from the contents page. Like most recipe books, it’s probably better to have a physical copy in any case.

Overall, a useful read and I’m looking forward to trying out some of the meals.

[Carmel Audsley · Rating 5 out of 5]

The author holds a Master’s degree in Nutritional Sciences which sets up her credentials to be able to give advice about nutrition and a balanced way of eating. I have long been a fan of the Mediterranean way of eating and living, and I was eager to dive into this book to find some new recipes. I have tried a low-carb diet to lose weight, and it works until you start introducing bread and potatoes back into your meals. I was preached at recently about the benefits of eating a carnivore diet consisting mainly of meat and butter and I can’t get on board with that one. The Mediterranean way of eating for health just makes sense. Instead of worrying about every piece of food you put in your mouth, this style of eating includes a variety of unprocessed foods including fruit and vegetables, a small amount of meat, fish, bread and glorious olive oil. The recipes are clearly set out with a nutrition table, accompanied by colour photographs. There is also a meal plan, shopping lists and conversion chart at the back of the book. Whether you are just beginning your Mediterranean lifestyle journey, or looking for some fresh new cooking ideas, this is a book that truly makes you feel good about health and lifestyle outcomes.

[Rosemary Mairs · Rating 4 out of 5]

You know when you get absolutely sick and tired of eating the same old meals every day. Recently, we had steak and onion pie for dinner three nights in a row. That sounds as though we have a terrible diet, but I try to cook vegetarian meals at least twice a week.

After our pie fest, I spotted ‘The Complete Mediterranean Diet Cookbook’ and quickly purchased. I recently turned fifty-five, and coronary heart disease is a risk factor in my family's history. This book advocates a meal plan containing fresh fruit and vegetables, seafood, legumes and nuts, and of course olive oil, to promote a healthy heart and lower blood sugar levels.

There are mouth-watering illustrations, and a plethora of recipes to try, from veggie frittata with herbs or roasted red pepper and feta egg muffins for breakfast, to fish stew with saffron and white wine, or chicken and chorizo paella, for dinner.

One negative: I downloaded this book on Kindle, and would have liked a table of contents so I could go directly to a recipe. I think it would benefit greatly from this addition. On the plus side, I like the measurements being in cups, I don't like faffing about with scales.

I have made a shopping list of ingredients, can't wait to sample these new dishes.

[Jimmy From The Good Fight · Rating 5 out of 5]

I eat healthy, I cook my own meals, but I do not have the best skills as a chef. I need recipes that are quick, simple, tasty and easy. From Vita's book, I acquired 12 new recipes I would realistically use in my meal prep:

1. Scrambled eggs with spinach and feta
2. Mediterranean breakfast salad prosciutto and figs
3. Tuna, white bean salad
4. Lentil salad with tomatoes and cucumber
5. Spinach and strawberry salad with balsamic vinaigrette
6. Roasted trout with almond and parsley
7. Grilled beef kebabs with tzatziki
8. Baked eggplant with tomato and mozzarella
9. Sautéed spinach with garlic and lemon
10. Broccoli and feta saute
11. Zucchini Parmesan chips

There were also a few recipes I probably won't have the skill or time to try out, but I would love to experiment some day.
1. Braised rabbit with red wine and herbs
2. Rice pudding with rose water
3. Almond and orange blossom cake

These are my favorite recipes from the book. I don't eat mushrooms or shellfish or octopus, but if you like those things, there are recipes in the book for those dishes.

Overall, the book was well organized. Straightforward recipes. Instructions were clear. The photos of the recipes were great. Looking forward to more from this author-chef.

[Julie Crick · Rating 5 out of 5]

I was immediately captivated by ‘The Complete Mediterranean Diet Cookbook for Beginners’. What sets this book apart is its holistic approach. Before diving into the recipes, the preamble offers a captivating introduction to the Mediterranean lifestyle and culinary ethos. It celebrates the health benefits of this diet while painting a vivid picture of its cultural richness.

I found this cookbook to be much more than just a compilation of recipes, rather a culinary journey that tantalizes the taste buds with scrumptious dishes - where freshness and simplicity are the key ingredients. I was also quite struck by its beautiful and professional photography, depicting every dish as succulent and mouth-watering.

The inclusion of a 56-day meal plan, cooking conversion chart, and weekly shopping guide makes it effortlessly practical for both novice and seasoned cooks alike. Moreover, nutritional information accompanies each recipe, ensuring informed choices without sacrificing flavour.

Whether you're exploring Mediterranean cuisine for the first time or seeking to expand your culinary repertoire, I can enthusiastically recommend this book - but try not leafing through it when you are hungry!

[Julie C · Rating 5 out of 5]

I was immediately captivated by ‘The Complete Mediterranean Diet Cookbook for Beginners’. What sets this book apart is its holistic approach. Before diving into the recipes, the preamble offers an enchanting introduction to the Mediterranean lifestyle and culinary ethos. It celebrates the health benefits of this diet while painting a vivid picture of its cultural richness.

I found this cookbook to be much more than just a compilation of recipes, rather a culinary journey that tantalizes the taste buds with scrumptious dishes - where freshness and simplicity are the key ingredients. I was also quite struck by its beautiful and professional photography, depicting every dish as succulent and mouth-watering.

The inclusion of a 56-day meal plan, cooking conversion chart, and weekly shopping guide makes it effortlessly practical for both novice and seasoned cooks alike. Moreover, nutritional information accompanies each recipe, ensuring informed choices without sacrificing flavour.

Whether you're exploring Mediterranean cuisine for the first time or seeking to expand your culinary repertoire, I can enthusiastically recommend this book, but try not leafing through it when you are hungry!

[Tim O'Shaughnessy · Rating 5 out of 5]

Some years ago I did a ‘full’ DNA test which recommended that the Mediterranean Diet would be good for me, so I have flirted with it since. Recent heart and cancer skirmishes have pushed me to take this diet more seriously, so it didn’t take me long to decide to look further at these recipes.
In the couple of weeks since I bought it, I have dipped in and out of a number of the recipes. It’s the first time that I have made my own salad dressings, which was easier than I expected and I’ve done a few of the vegetable recipes. All have been successful. I have done a couple of the main courses as well, with the Lemon and Garlic Chicken the family favourite.
You might take the preparation times with a pinch of salt and add a bit of extra time though. I think the author can chop things up faster than me..
There is a wide range of recipes in here, so I don’t expect to try all of them and will probably draw a line well before the octopus salad, but that is a good example of the breadth in here.
The pictures are all great and look appetising. Plus, Vita Nourish is a great name for an author of a healthy recipe book. The Kindle version that I have could do with a contents of index with links though.

[Athenais · Rating 5 out of 5]

Vita Nourish's "The Complete Mediterranean Diet Cookbook for Beginners" takes readers on a culinary journey that seamlessly blends health, flavor, and simplicity. This comprehensive guide doesn't just provide recipes; it introduces a lifestyle—a Mediterranean way of life that's both enriching and delicious.
The cookbook's strength lies in its approachability. The recipes are not only delectable but also simple to follow, making the Mediterranean diet an enjoyable and sustainable choice. The inclusion of full-color pages and vibrant photos for each recipe adds a visual feast to the culinary experience.
What sets this cookbook apart is its holistic 56-day meal plan, offering diversity and balance in every dish. The beginner-friendly approach and weekly shopping lists alleviate the challenges of meal planning, making it accessible to everyone.
"The Complete Mediterranean Diet Cookbook for Beginners" is not just a cookbook; it's a comprehensive guide to embracing a lifestyle that promotes health and longevity. With its user-friendly design and emphasis on joy in cooking, it stands out as an invaluable resource for those seeking a flavorful journey to optimal health.

[Cameron Wills · Rating 5 out of 5]

As someone new to the Mediterranean diet, I was seeking a well-rounded mix of recipes, and this book met my expectations. Vita Nourish blends practical advice with delicious recipes, making the transition to a healthier lifestyle not only achievable but enjoyable as well. I’m not the biggest fan of seafood so many of the recipes probably won’t be tried out by me, there were plenty of other dishes I’ve made and come to love.

What sets this book apart is its emphasis on simplicity. The beginner-friendly approach ensures that even those unfamiliar with the Mediterranean diet can effortlessly incorporate its
principles into their daily lives. The recipes have a variety of flavors,
showcasing the rich variety of wholesome ingredients while remaining easy to
follow.

Beyond the kitchen, Vita delves into the science behind the diet, and discusses its many health benefits. It also includes very colourful illustrations of meals. The Complete Mediterranean Diet Cookbook for Beginners is a healthy, tasty and satiating meals. I highly recommend for anyone who loves Mediterranean dishes and wants to improve their diet.

[Stacy Dietz · Rating 5 out of 5]

Since I was totally new to Mediterranean foods, I decided to explore this type of cuisine further after a friend introduced me to it. I got "The Complete Mediterranean Diet Cookbook for Beginners" on my Kindle and was pleasantly surprised by the beautiful pictures that accompanied the recipes. As a visual person, I found it helpful to see what the finished product should look like.

This cookbook provided a great introduction to the different types of dishes that are commonly found in Mediterranean cuisine. The book includes recipes for various dishes, such as appetizers, salads, soups, main dishes, and desserts. What I appreciated most about this book is that it not only provided recipes but also explained how different Mediterranean ingredients and flavors work together to create delicious, healthy meals.

Overall, this cookbook has been an excellent resource for me as I continue to explore Mediterranean cuisine. I highly recommend "The Complete Mediterranean Diet Cookbook for Beginners" to anyone new to this type of food and wanting to learn more about it. I would recommend this to every person trying to decide if Mediterranean cuisine is for them.

[Gill D. Anderson · Rating 5 out of 5]

The Complete Mediterranean Diet Cookbook for Beginners was an exciting find for me as I am part Maltese and have been looking for a cookbook that replicates my grandmother's old school Mediterranean recipes.

The book is well set out and a lot of work has gone into ensuring that the reader is enticed with glorious photos as an incentive (lets face it we all eat with our eyes first and foremost!). The recipes are simple to follow and this cookbook includes the nutritional value of the foods and easy to measure quantities.

The reader is spoiled for choice with an array of breakfast, lunch, dinner, desserts and sides options that are fit for a king or queen but also suit all tastes and occasions. The meal plan is an added bonus and really spurred me on to stop making excuses given it is so easy to follow and shop for. There is an index and glossary that makes everything super accessible and really I have to say that there is nothing that the author hasn't thought of. I thought my days of cookbooks were over but this proved me wrong. This will be a regular go to for me moving forward. Bravo!

[HS Moon · Rating 5 out of 5]

The Complete Mediterranean Diet Cookbook for Beginners 2024 is perfect for anyone wanting to adopt a healthier lifestyle through tasty food. This all-in-one guide takes you on a flavorful journey into the Mediterranean way of living, focusing on balance and enjoyment instead of deprivation. With its emphasis on fresh fruits, veggies, lean proteins, and healthy fats, this cookbook makes exploring the joys of Mediterranean cooking a breeze.
The 56-day meal plan is super easy to follow, taking the guesswork out of meal prep. Each recipe is clearly written and paired with vibrant photos that showcase multiple beautiful colors—as the author says, rainbow colors—making cooking a fun experience. Plus, the detailed weekly shopping lists simplify grocery shopping, so you’ll have everything you need. It even includes nutrition info and the equipment required for each meal, along with prep and cook times. I have read a number of Mediterranean cookbooks in the past as I am definitely interested in the wonderful world of feta cheese and olives and wine, but this cookbook is clear and easy to understand, making it enjoyable for everyone, even someone like me not very good at cooking.

[Ailsa Mellor · Rating 5 out of 5]

I am already a fan of Mediterranean cooking and was keen to discover new recipes and tips. This cookbook is both informative—extolling the virtues of a Mediterranean diet and the science behind it—and peppered with beautiful photographs and mouthwatering ideas for meals. For each recipe, the author includes details such as nutrition value and equipment needed for preparing dishes. I will most certainly be trying out the author’s Fish Stew with Saffron and White Wine; Baked Stuffed Figs with Walnuts and Feta; Dates stuffed with Nuts; and Rice Pudding with Rose Water. Whatever your fancy, this cookbook includes recipes for meat, fish and vegetarian dishes, all of which are imaginative and straightforward to prepare. The author has included a section on the health benefits of a Mediterranean diet; how to embrace a Mediterranean lifestyle, which has communal eating at its heart (along with a good glass of red!) and the cooking techniques and tools for recipes. If you are looking to become healthier, happier and fitter, then this cookbook is the perfect beginner's guide and a great place to find inspiration to start making those changes.

[Stephen Sharp · Rating 5 out of 5]

This is more than just a cookbook, as the author goes that step further by explaining precisely what the Mediterranean diet is and the benefits that it offers to your well-being. This was a great introduction to the book, as when you understand a diet and what it can do for you, you are much more motivated to learn what to eat and how to cook the recipes yourself.

Regarding the recipes and their quality, I cannot fault any of them, as the book's author has ensured that they are healthy, convenient, and easy to follow. What makes this book different from others is the level of detail on each recipe; for example, there is prep time, cook time, servings, equipment needed, and all of the nutritional figures (calories, fat, carbs, protein, sugar, fiber). This attention to detail makes the book super convenient, as I know if I have time or not to prepare the meal and if it fits my calorie budget.

Overall, this is a fantastic cookbook with excellent full-color photos of the finished meals. I highly recommend for anyone wanting to embark on the Mediterranean lifestyle!