The Smart Mediterranean Diet Cookbook: 101 Brain-Healthy Recipes to Protect Your Mind and Boost Your Mood

by Serena Ball

Boost your brain power, protect your memory, and balance your mood with the sunny flavors and proven benefits of the Mediterranean diet.

Following the bestselling success of The 30-Minute Mediterranean Diet Cookbook and The Sustainable Mediterranean Diet Cookbook, Serena Ball and Deanna Segrave-Daly share more than 100 recipes specifically formulated with your brain and mood in mind.

With recipes that provide “food for thought,” from breakfast to dessert, as well as snacks, sides, and small plates, you’ll reach for this book again and again—whether you’re cooking a family dinner or a meal for a large gathering. Dishes include Mediterranean Sun Gold Granola, Berry Smart Seeded Dressing Over Greens, Green Falafel Fritters with Red Pepper Sauce, Sizzling Shrimp and Peppers with Cilantro, Moroccan Spiced Hot Chocolate, and more.

You’ll also find tools to make yummy and nutritious meals easier than ever before, including:

• A reader-friendly quick guide to the principles of cognitive and mental-healthy eating
• Healthy Kitchen Hacks for every recipe, including substitutions, prep tips, and timesaving suggestions
• Adaptable recipes for gluten-free, dairy-free, egg-free, nut-free, vegetarian, and vegan lifestyles
• Five-day meal plans

Eating a Mediterranean diet is one of the most effective ways to protect and enhance your brain health, halt inflammation, improve symptoms of depression, and help to reduce daily stress. Research shows results in less than two months—but good nutrition only works if you want to eat the food.

That’s where The Smart Mediterranean Diet Cookbook comes in. Serena and Deanna’s smart recipes are layered with enticing Mediterranean flavors and the most potent brain-boosting ingredients.  This book solves the dilemma of “what’s for dinner” while enhancing your brain and mood with every dish.

Genres: Cookbooks, Nonfiction

Paperback

Published May 7, 2024

Reviews

[Ink_Drinker · Rating 4 out of 5]

■Each recipe is a celebration of the vibrant flavors of the Mediterranean, thoughtfully designed to enhance brain function and mood. The cookbook is not just a collection of meals; it’s a guide to a lifestyle that prioritizes mental well-being and overall health.

■What sets this cookbook apart is its practical approach to healthy eating. The Healthy Kitchen Hacks for every recipe, including substitutions and time-saving suggestions, make it accessible to everyone, regardless of dietary restrictions or cooking experience. The inclusion of adaptable recipes for various lifestyles and the Five-day meal plans are invaluable tools for anyone looking to integrate the Mediterranean diet into their daily routine.

■The Smart Mediterranean Diet Cookbook is a must-have for those who want to indulge in the pleasures of eating while also caring for their brain’s health. It’s a culinary journey that promises to delight the palate and enrich the mind.

[JoyReaderGirl1 · Rating 4 out of 5]

I just read a cool healthy BRAIN AND MOOD-enhancing cookbook, “The Smart Mediterranean Diet Cookbook,” by Serena Ball, MS RD, and Deanna Segrave-Daly. According to the authors, their recipes help everyone feel great and improve their mood through food. Nifty!

One of my favorite things is that the recipes cover everything from breakfast to dessert, including snacks and small plates, so every meal is covered.

Some of the dishes that caught my eye are the Mediterranean Sun Gold Granola, Green Falafel Fritters with Red Pepper Sauce, and Moroccan Spiced Hot Chocolate.

There are more than 100 recipes in the cookbook that are designed to boost brainpower and increase energy.

The book also offers lots of easy kitchen tips, recipe variations and substitutions (which is good because I really don't like fish…), and meal plans to suit different dietary needs, like gluten-free, dairy-free, and vegan options.

So, if you're looking to bring the Mediterranean diet into your daily life, as well as improve your mood, this cookbook may be just the thing.

JoyReaderGirl1 graciously thanks NetGalley, Authors Serena Ball, MS RD and Deanna Segrave-Daly, and Publish BenBella Books for this advanced readers copy for review.

[Irina · Rating 4 out of 5]

Thank you BenBella Books and NetGalley for the ARC of the book.

The Smart Mediterranean Diet Cookbook had some great and easy recipes to add to my daily routine. Most of the recipes could be made from the ingredients that most of the people already have in their pantry or could buy in a local store. I wish there were more pictures of the meals because some recipes were new to me and visual depictions of the final meal would really compliment the recipes.

[Shannon · Rating 4 out of 5]

So many recipes using a lot of things you already have in your pantry and buy on a weekly basis . The recipes look delicious and are easy to follow. My favorite thing is that at the end of each recipe there is a Healthy Kitchen Hack and some of the are great and I bet you’ve never heard it before.

Thanks to NetGalley and the publisher for the ARC.

[Lorena · Rating 5 out of 5]

This is the fourth Mediterranean diet cookbook created by registered dietitians Serena Ball and Deanna Segrave-Daly. This cookbook features more than 100 recipes featuring brain-healthy nutrients to boost your mood and reduce your risk of cognitive decline. The book starts with a brief explanation of the staples of Mediterranean cuisine and the benefits of following this diet. The recipes are then conveniently organized into Breakfast, Small Plates and Snacks, Salads, Sides, Soups, Sandwiches and Pizzas, Pasta, Vegetarian Main Dishes, Seafood, Meat & Poultry, and Desserts. Each chapter begins with a list of the included recipes (as clickable links in the ebook), making it easy to find the recipe you want.

The recipes are clearly written with helpful notes and include number of servings, prep and cook time, and basic nutrition information (very helpful for those of us who have to count carbs). Each recipe also includes a Healthy Kitchen Hack, which might suggest substitutions or variations, shortcuts, or ways to store and repurpose leftovers. The recipes do assume some cooking knowledge, and a few times I was wishing the authors had provided further preparation instructions.

Attractive photographs are included for many (though certainly not all) of the prepared recipes. Many of the recipes are or can be made gluten-free, dairy-free, egg-free, nut-free, vegetarian, or vegan, and the back matter includes a recipe guide for these special diets. Most of these recipes use ingredients I already had on hand, but depending on how you normally eat, some of the ingredients may seem exotic to you. You might need to purchase a few items at specialty markets or online.

I’ve tried quite a few of the recipes, with good results. The Nutmeg Oatmeal Custard was delicious and filling. We enjoyed the Berry Smart Seeded Dressing over Greens, although we had some trouble blending the dressing with frozen berries; next time we’ll defrost those first. The Spicy Green Bean and Potato Salad was a delicious and easy to prepare side that has gone into our regular rotation. The Sautéed Greens with Honey-Tahini Sauce was another winner. I enjoyed the Roasted Potatoes and Beets with Herbed Ricotta, although it failed to turn my partner into a fan of beets. The Stracciatella Soup with Chicken and Spinach was a soothing meal that would be great for a sick day, but was otherwise a little underwhelming. Crispy Za’atar Tilapia with Orange Slices was a lovely surprise. The Puttanesca Fish Stew was excellent—easy to prepare with bold flavors. The Lebanese Spiced Cabbage Rolls with Rice were delicious but too labor-intensive for us to make very often (next time we’ll try the deconstructed version suggested in the hack). North African Spiced Yogurt Chicken was tender and flavorful. The Cherry-Pomegranate Risotto Pudding was creamy and delicious, and I look forward to trying other variations. I also look forward to trying the Olive Oil Berry Breakfast Cake, Chocolate-Tahini Power Shakes, Slow Cooker Baked Potatoes with Mediterranean Toppers, Pomegranate Chicken with Turmeric Pistachio Rice, and Moroccan Spiced Hot Chocolate, among others.

In addition to the Recipe Guide for Special Diets, the back matter provides sample 5-Day Meal Plans, a Selected Bibliography, and an Index.

My overall impression is that this cookbook offers some intriguing choices for adventurous cooks wanting to try new recipes from throughout the Mediterranean region. Some of the recipes were a little more labor intensive than I prefer, but I can tweak them to better suit my cooking style. I found this a good source of new ideas and creative flavor combinations.

I received an ARC through NetGalley. I volunteered to provide an honest review.

[Ivonne Rovira · Rating 2 out of 5]

For more than a century, people have been saying that eating fish would make one smarter. Now registered dietician Serena Ball and her co-author Deanna Segrave-Daly promise that a Mediterranean diet will keep your brain healthy and working.

I will not weigh in one way or another on that premise. In fact, I feel unsure of weighing in on the cookbook in absolute terms. If you’re the adventurous kind of cook with disposable income and access to some pretty exotic ingredients, this could well be a five-star read for you. Black Lentil Salad and Toasted Cumin Seeds and Melon and Prosciutto Panzanella aren’t recipes that Betty in rural Nebraska can make. Heck, I’m in Louisville, Ky., and I have never seen black lentils, even in ethnic groceries. The cookbook features hummus made with chickpeas and raw beets, a milkshake made with Medjool dates and tahini, a salad of asparagus and roasted oranges, and pesto made with walnuts and arugula rather than pinenuts and basil. If this sounds like just the escape from the rut you’ve been looking for, you’ll love this book. If that sounds like a cookbook with ingredients you can’t find where you live and/or recipes that are bit too much, steer clear. For me, it was a two-star book, but your mileage may well vary.

In the interest of full disclosure, I received this book from NetGalley and BenBella in exchange for an honest review.

[Brenda · Rating 4 out of 5]

The Smart Mediterranean Diet Cookbook is jam-packed with information about this healthy lifestyle, along with practical tips and mouthwatering recipes.

I happily live part time in the Mediterranean and attest to the incredible array, quality and availability of ingredients in this region. The authors describe the many benefits of mindful eating, especially as it relates to impacting mental health. The Mediterranean diet is proven to reduce the effects of anxiety disorders, dementia, inflammatory diseases and Alzheimers. Tips for improving memory are included as well. Enjoying seafood twice weekly, extra virgin olive oil daily and fatty fish regularly are just a few.

Amongst the many recipes I will make are Honey-Turmeric Peanuts, Olive Oil Berry Breakfast Cake, Marvelous Mediterranean Olives, North African Sweet Hot Pepper Pickles, Black Pepper and Coffee Roasted Carrots, Mushroom Daube, Grilled Fish and Almond Honey Mustard Sauce, and Easiest Broiled Shrimp.

This well-researched book belongs in your culinary library if you wish to learn more about the virtues of Mediterranean ingredients. Dietary adaptations are included.

My sincere thank you to BenBella Books and NetGalley for providing me with a digital copy of this delectable book.

[AnnieM · Rating 4 out of 5]

I was not sure if I needed another cookbook but I am glad I read this one -- the recipes are good for all levels of cooking skills and there are accompanying photos. The introduction explains how this diet differs from MIND and DASH diets and how it helps with whole body wellness, the brain and your mood. There is a chart that shows different foods and which nutrients provide the benefits. I plan to use the foods listed here as part of my regular shopping list. Some of the recipes will fit easily in my regular meal planning and tastes. Other recipes will be a new experience for me and take me out of my comfort zone but I am willing to try them! The book is broken out into sections by meals, etc. and even includes sample meal plans. There is also a helpful chart that displays the recipe guide for special diets. The benefits of following a Mediterranean diet have been consistently researched as highly beneficial. I am happy to have a helpful guide and recipes to help me begin to incorporate these foods into my diet.

Thank you to Netgalley and BenBella Books for an ARC and I voluntarily left this review.

[Marcela · Rating 5 out of 5]

I really enjoyed reading this cookbook because it takes a different approach to cooking as it focuses on making food that is good for your brain health. The author explains how there is a much lower rate of dementia and Alzheimer's in the Mediterranean region and how their diet may play a very significant factor.. She writes of how college students decreased the anxiety by consuming a Mediterranean diet. The recipes in here are plentiful and definitely different. They incorporate berries, seeds, yogurt, fish, shellfish and much more. She has recipes for throughout the day. I received this copy in the digital form and I much prefer to have my cookbooks in paper form. I will definitely be purchasing this cookbook because if there is something that I can do this easily to help my family's brain health and emotional wellbeing then I defintely want to do it.

I received this ARC from NetGalley and the publisher for my honest opinion. I give it an enthusiastic 5 stars and would definitely want a paper copy in my kitchen too!

[Susan Hamann · Rating 4 out of 5]

We all want to eat healthier. And don't we all love at least some foods from the Mediterranean region? I was anxious to read these recipes to see how I could make our meals healthier. My initial reaction was that I'd need to buy a lot of new foods, spices, etc. that I don't have in my kitchen.

But as I read through the cookbook, I realized that there were quite a number of recipes that I could make today, with what I have on hand. My plan is to start slowly. Make foods that I'm pretty sure we would eat in our house while introducing some new tastes, textures, and approaches to meals.

This book has many recipes. You'll be able to find several to start with, just as I did. There are beautiful photos and the instructions are easy to follow.

The chapters are as follows: Introduction, Breakfast, Small Plates & Snacks, Salads, Sides, Soups, Sandwiches & Pizzas, Pasta, Vegetarian Main dishes, Seafood, Meat & Poultry, Desserts, and some special chapters.

[Livelifetothefullest · Rating 4 out of 5]

The smart Mediterranean Diet Cookbook t Serena Ball and Deanna Segrave- Daly provides you with the necessary tools to create quick, easy, and delicious recipes with key ingredients that will benefit your family's health. This particular cookbook includes over 100 different brain- healthy recipes to protect the mind and boost the mood. The Mediterranean diet supplies flavorful, vibrant, antioxidant,- rich foods in sourcing the body in a plentiful manner.
By eating smart by increasing spices,herbs and seeds daily, consuming olive oil daily, and consuming berries, fiber and probiotics as well as seafood would help the gut. Making these changes for the body, will help with a whole body wellness for the future

This cookbook is very helpful, packed with very tasty recipes for all to enjoy such asde scent desserts, hearty soups and salads, plentiful breakfast on the go, and amazingly tasty pasta dishes and sauces.

[Macy · Rating 4 out of 5]

A smart cookbook that shares wonderfully delicious well written easy to follow recipes (each with a purposeful kitchen hack) and aims to further educate us how and why we should eat healthier and how the Mediterranean style of eating can positively impact our lives and still be delicious. Many of the recipes can be made with many items already on hand (spices, herbs, cabinet/pantry staple wise), though some recipes will may need a trip to the store or some online digging depending on where you live. A nice addition to anyones collection that goes from breakfast to your last snack of the day. There is something in here for even the pickiest eater. Some easier than others, but lots of options.

I received a copy of this book from Netgalley.com in exchange for a fair and honest review. My thanks to the author, publisher and all who made this possible.

[Oaky Tyree · Rating 4 out of 5]

There is a lot of info in this book, and unless you truly want to dive into this in super full details, this book is for you. If you're just browsing for great recipes, this will take a little bit to get there. But that's the point of these "diet" cookbooks, right? Learning the proper way to attack the diet itself. I liked most of these recipes, but boy, you have to truly build up your pantry to get the whole effect of this. But the directions were written well and the recipes are truly mouth watering. With the vibrance of Mediterranean cooking, I wish though there were more pictures to really reel me in. What can I say? I'm a sucker for pictures when it comes to cookbooks!

Thank you to NetGalley and BenBella Books for the eARC. All opinions are my own.

[Alicia Bayer · Rating 4 out of 5]

Most people know that the traditional Mediterranean diet has been shown to help people live longer and healthier, but not everyone knows about the benefits to brain health like reducing the rates of Alzheimer’s and depression. This cookbook focuses on healthy, whole food recipes that feature lots of nuts, spices, olive oil, fish, berries and herbs to make the most of these benefits.

The recipes are fairly simple, with some requiring a little more effort. Photos are provided for about half. Nutritional information is provided, along with notes by folks who made the recipes, background on each recipe, and hacks and substitutions.

I read a digital copy of this book for review.

[Jess Svajgert · Rating 3 out of 5]

*Special thanks to NetGalley and the publisher for providing this free ARC in exchange for an honest review. Pub date: May 7, 2024

If you can get past the endless preachy “eat ____ and cure ____” nonsense as if this cookbook is the answer to end all of one’s ailments, you’ll find some fab recipes in here.

The veggie-heavy recipes were definitely the highlights, as I’m always looking to make them more interesting. I do wish there were photos of all recipes, especially for some less widely known recipes. Glaze over the medical advice, and you’ll find some gems to add variety to your meal plan!

[Joyce · Rating 4 out of 5]

This book has it all from breakfast to desserts and everything in between; including a vegetarian section. They "boiled down" neuroscientific research and created brain nourishing recipes to keep your mind sharp. I like that it doesn't give the added "fluff" of their personal backstories, but explains the "why" that certain foods and their nutrients are good for you. It includes a recipe guide for special diets as well as a 5 day meal plan. The ingredients are ones most of us already have and most have pictures included.

Thank you NetGalley and BenBella Books for the ARC in exchange for my honest opinion.
#TheSmartMediterraneanDietCookbook #NetGalley

[Debby · Rating 5 out of 5]

The Smart Mediterranean Diet Cookbook is one that I plan on buying when it's released, despite having an ARC of it.

I've already made a few of the recipes and look forward to many more - the authors have included nutritional information, appetizing recipes and gorgeous photos of the foods that have something that appeals to the pickiest of eaters. (me!)

I look forward to creating recipes that my family will enjoy and that are nourishing and a delight to look at!

Thank you to NetGalley and the publishers for this ARC in lieu of an honest review. All opinions are my own.

[Bozhena Levine · Rating 4 out of 5]

Thank you BenBella Books and NetGalley for the advanced electronic review copy of this wonderful book. This straightforward, easy to follow book with beautiful photos of completed dishes covers the whole Mediterranean region, providing quick, healthy recipes that the whole family will enjoy. I especially enjoyed the hacks provided after each recipe in order to adjust/adapt it to various diets/preferences (i.e. dairy free, vegan, etc.) Looking forward to trying some of the recipes with my family.

[Stephanie Sullivan · Rating 4 out of 5]

This is a great cookbook with beautiful photos and a ton of information. My doctor told me recently that I have “non-celiac gluten intolerance”, so I’ve been on the hunt for new recipes. I love that this cookbook has a listing of the recipes that are gluten-free, dairy-free, etc., which really comes in handy for those of us who have food allergies. I would recommend it to everyone, but especially those who deal with food sensitivities. (DISCLAIMER: I received a complimentary copy of this title from NetGalley. All opinions expressed are entirely my own.)

[Sue Em · Rating 5 out of 5]

Cookbook is full of gorgeous pictures of food good for both your body and your brain. Bonus points for having so many delicious sounding recipes that had me salivating. I found myself bookmarking almost half of the recipes to start trying in the next few weeks. And the recipes were clearly written with understandable steps easy enough for a novice in the kitchen. Thanks to netgalley and the publisher for the opportunity to read this book in exchange for an honest review.

[Danielle Mccoy · Rating 5 out of 5]

I received a copy of this eBook from netGalley for a honest review.

I loved the recipes in this book. It has a large vegetarian options and a good amount of vegan recipes too. All listed in the back for easy reference. The pictures and quotes made the recipes seem even more relatable and the information in the beginning was helpful. I will look into the other cookbooks by these authors and hopefully own a copy of this one soon!

[Jessica Hembree · Rating 3 out of 5]

I was eager to see if there were some new-to-me recipes in this book. I love Mediterranean cuisine and have been trying to eat more along these lines recently. I found several recipes that I am eager to try like ‘walnut and herb crusted baked goat cheese’ and ‘black pepper and coffee roasted carrots’ and the ‘pan fried Parmesan pecan chicken’. The photos are fresh and enticing. I felt this was a nice collection of different kinds of Mediterranean recipes.

[Robyn · Rating 4 out of 5]

The Smart Mediterranean Diet Cookbook had a variety of healthy, easy-to-prepare recipes with readily available ingredients. The recipe intros and quotes added a personalized touch, and the nutrient information was helpful. Some recipes were quite creative but still accessible. Overall, this is a good cookbook. I'll add a few recipes to my menu rotation.

Thank you to NetGalley and BenBella Books for the opportunity to review this cookbook.

[Jodi Bennett · Rating 5 out of 5]

Great recipes and ideas to make eating healthier easy and accessible. Recipes like shakshuka scrambled eggs with chilis and smashed cannellini and avocado toast are fabulous ways to start your day. There are great snack ideas as well as meals. This is a vegetable and fish forward book and I just loved the new ideas!

[Terresa Wellborn · Rating 2 out of 5]

Some ok recipes but Serena Ball's photography team is either old school or didn't care, as the photos look the opposite of most lovely, compelling cookbooks are doing nowadays. Judging by the pictures, you'd swear this book was from the early 1980's, and not in a good way. Every other page or so included photos, which are hugely helpful in cookbooks.

[Jackie Cyr · Rating 3 out of 5]

Thank you NetGalley for allowing me to receive this book for an honest review.

I found this book to be very helpful in understanding the Mediterranean Diet and enjoyed the recipes.

I look forward to get started and cooking quite a few.

[Jenni · Rating 4 out of 5]

I love the focus this cookbook has on improving your mood and boosting your brain while keeping health and diet in mind.

This is the first cookbook I've read from the Ball & Segrave-Daly, and I look forward to perusing more.

Thank you to NetGalley for allowing me an early glance!

[Megan Busacker · Rating 5 out of 5]

There’s so much to love about this beautiful cookbook - easy-to-follow recipes with easy-to-find ingredients, interesting research, and even a 5 day meal plan!

[Janel · Rating 4 out of 5]

This cookbook offers healthy recipes, with a main focus on ingredients for brain and mental health. The recipes use real, clean food ingredients that are generally easy to find. I found the recipes interesting and easy to follow. The end of the book offers some weekly meal plans you can follow with several of the recipes from the cookbook. I’m looking forward to trying more of the recipes.

I received an advanced copy of this book in exchange for my honest review.