Essential Ketogenic Mediterranean Diet Cookbook: 100 Low-Carb, Heart-Healthy Recipes for Lasting Weight Loss

by Molly Devine

The heart-healthy Mediterranean diet meets the fat-burning power of keto!

The Mediterranean diet has long been revered as one of the healthiest ways to eat—but what if you could make it even better? The Essential Ketogenic Mediterranean Diet Cookbook combines the heart-healthy and fiber-rich foods and healthy lifestyle habits of the Mediterranean diet with the low-carb, moderate-protein, and high-fat ratios of the ketogenic diet. Discover this powerhouse combination diet that will help you lose weight, improve your cardiac and gut health, and feel more energized.

The Essential Ketogenic Mediterranean Diet Cookbook outlines the hows and whys of the diet in detail and provides two weeks of meal plans to get you started. Including 100 delicious recipes like Greek Egg and Tomato Scramble and Braised Short Ribs with Red Wine, the dishes also use everyday ingredients to set you up for sustainable, long-term success.

This ketogenic Mediterranean diet cookbook

Best of all worlds—From weight loss to cardiac health to improved cognitive function, see why this diet is a winning combination.Understand the science—An explanation of macronutrients and how our bodies burn fuel will help you understand the science of the diet and why it works.Jumpstart your new lifestyle—Comprehensive shopping lists and meal plans guide your successful transition into ketosis.Add the calorie-burning science of Keto to one of the most recognized, natural food-based diets in history and you get The Essential Ketogenic Mediterranean Diet Cookbook.

Genres: Cookbooks, Food, Cooking

302 pages, Kindle Edition

Published February 4, 2020

Reviews

[Alicia Bayer · Rating 5 out of 5]

I received a number of keto books from this publisher over the past year and this is one of my favorites. I love that it combines the wonderfully healthy aspects of the Mediterranean diet with keto ingredients to really give you the best of both worlds. While other keto cookbooks focus on giving you the tastiest indulgences no matter their health impact in other ways, this one is really set up for a truly healthy way of life. There's a large focus on healthy foods like olive oil, fatty fish and low-carb vegetables. Like other cookbooks from this publisher, there aren't very many photos. That said, there's a lot to like with weekly meal plans for those who like those (complete with shopping lists), macros listed for every recipe, a vegetarian section and lots of easy-to-follow, tasty, healthy recipes. My favorite keto cookbook for indulgences so far is The Southern Keto Cookbook: 100 High-Fat, Low-Carb Recipes for Classic Comfort Food but my favorite so far for sustainable, healthy keto food is this one.

Review copy provided by the publisher. All opinions are my own.

[Laur · Rating 5 out of 5]

As I was perusing this book, one thought came to me consistently .... you can have your cake and eat it too (symbolically speaking of course). The best of both eating lifestyles combined together! Brilliant! Formerly thinking, how can that be? These lifestyles are typically on the opposite sides of the spectrum from each other. But the author explains why and how combining certain elements from both lifestyles work in a synergistic and balanced way with each other. I loved the easy to understand explanations in terms that the normal person can comprehend.

So, what you end up with is Heart-healthy and fiber-rich foods; healthy lifestyle habits of the Mediterranean diet combined with the low-carb, moderate-protein, and high-fat ratios of the ketogenic diet. The author describes this powerhouse combination diet that will help one to lose weight, improve cardiac and gut health, while feeling more energized.

2 week meal plan to get you started and 100 different recipes to try with easy to find foods from your grocery store.

In exchange for my honest review, I received an advanced copy of this publication.

[Kathleen Kelly · Rating 4 out of 5]

My sister is on a Keto diet to lose weight so she can have much-needed knee surgery. She is slowly learning how to cook and eat from this cookbook. Heart-healthy recipes make this the perfect cookbook for the beginner or experienced cook. The recipes are based on Mediterranean diets but does away with processes sugars.
Lemon-Olive Oil Breakfast Cakes with Berry Syrup, Lemon-Olive Oil Breakfast Cakes with Berry Syrup and Crustless Spanakopita are among a few of the recipes
As usual, these recipes include tips on cooking, I think that this cookbook is perfect and makes dieting a bit easier and more delicious.

[Renee Knoblauch · Rating 5 out of 5]

I know several people who are on the Keto diet and honestly I didn’t know much about Keto overall. I am impressed with how much weight my friends have lost and how much better they feel overall. The Mediterranean diet is something that I am familiar with. The two of these together really intrigued me.

The book does a super job explaining to me what Keto is and the many health benefits. It goes over the nutritional benefits, keeping a well stocked pantry, shopping list, and even meal planning. The introduction really gave me a pretty decent knowledge about Keto.

I liked the chart in the book “Foods to Enjoy and Avoid” along with the Venn graph of the difference and similarities of the Keto, Mediterranean and the combination of the two intertwined together. It really let me see a picture of them all side by side.

This is a cookbook and it has lots of recipes. One particular recipe that I have made was the Moroccan Stuffed Peppers. The peppers were absolutely fabulous.

All the recipes have ingredients that are affordable and easily found at your local grocery stores. If you have any allergies it is marked at the top of the recipe page. Every meal is covered along with snacks and some staples.

I look forward to exploring more recipes in the future and more about Keto.

I received a copy of this product from Callisto Publisher's in exchange for my honest review. I was not required to write a positive review.

[Alyssa Edwards · Rating 5 out of 5]

Yum!

I know several people who are on the Keto diet and I’ve thought about going on it myself. Mediterranean food is my favorite, so I am very familiar with that as well. This book goes over nutritional benefits, keeping a well stocked pantry, shopping list, and meal planning. There are a total of 10 chapters.

The Ketogenic Mediterranean Diet Primer
14-Day Meal Plan and Beyond
Breakfast, Brunch and Smoothies
Snacks and Appetizers
Salads, Soups and Sandwiches
Vegetarian Sides and Mains
Fish and Seafood
Meat and Poultry
Sweet Treats
Staples, Sauces and Dressings


All the recipes consist of affordable and easy to find ingredients. Allergy warnings are marked at the top of each recipe. I am really excited to try many of these recipes, one of which is the Moroccan Chicken and Vegetable Tagine.

I received a free copy of this product from Callisto Publishers in exchange for my honest review. I was not required to write a positive review nor was I compensated in any other way.

[Shelley · Rating 4 out of 5]

I liked this cookbook. I really enjoyed the first chapter “Diet Primer” because it had a very good discussion of the benefits of combining keto and Mediterranean diets. I’ve been doing keto for almost 7 months and have slowly lost 25 pounds but I was beginning to wonder if just because I could eat all the bacon, if it might now be as good for me in the high quantities I was consuming. The primer confirmed my fear that yes, I should probably do a better job of what goes in my body. I liked the essentials to keep on hand, the infographic with what to eat and what to avoid. I also liked the two week plan. The only thing I wish this book had more of was pictures of all of the final foods.

I received a complimentary copy of this book from the publisher.

[Dianne Charnley · Rating 5 out of 5]

I love this book. So many wonderful recipes that I am working my way through. It is great to find a simple and easy to follow Mediterranean Cookbook, but to have a veto version is even better. You just have to try the Pumpkin and Ricotta cheesecake. . So yummy, I have made it a couple of times already, so it will become a firm family favourite. I use the Versatile Sandwich round recipe all the time, even used it as a mini pizza base the other day. I recommend the purchase of this book.

[Sebastian Castillo · Rating 3 out of 5]

nice quick intro to keto

If you are starting a low carb lifestyle this boon is very handy. But don’t forget to read also a more deep one like ketones the 4th fuel or the low carb diet performance.

Author don’t references the facts but they are pretty inline with what I have found in my research. Not confirmation bias, just data correlation tho.

Then the 14 weeks plan is full of very interesting recipes… some Ingredients are not that easy to find in my city but not that you can’t replace them for a similar one.

The nutrition facts per recipe is sexy.

[Nancie Lafferty · Rating 4 out of 5]

Love the rational explanations, the shopping lists, the tasty and easy recipes. Glad it’s a Kindle book so I can check on things as I roam the store. This is currently one of my top go-to resources. Have been seeking a cookbook that incorporates the more heart healthy Mediterranean diet with the low sugar/low carb lifestyle, along with gluten-free. There is much here that works for me!

[Luann Thatcher · Rating 5 out of 5]

Easy to follow

Already being familiar with Mediterranean eating and Keto principles, I found this book to be clear in the instructions. Most of the recipes are very flavorful. I don't eat shellfish or pork.

[Darlene Countryman · Rating 2 out of 5]

Keto, low carb diets allow for a very restrictive diet. I was not impressed with this book

[Kcalista · Rating 4 out of 5]

excited to try some of these recipes

[Sharon · Rating 4 out of 5]

I was given an opportunity via the publisher to read the Essential Ketogenic Mediterranean Diet Cookbook. I was under no obligation to review this book and my opinion is freely given.

I have to admit that I was intrigued with the concept of combining the food philosophy ideas of Ketogenic and Mediterranean. I would not necessarily consider keto to be the most cardiac friendly diet, so I was wondering how the author could achieve the claim made on the cover that the recipes are low-carb and heart healthy for weight loss. The author is a registered dietitian and has come up with recipes that use heart healthy fats that are at the forefront of Mediterranean cuisine, like olive oil, but with a lower carb and higher protein profile. There is a lot of information about the Ketogenic diet itself, the importance of macronutrients, how to achieve ketosis, what staples to stock, and what foods to avoid. Additionally, there is a two week menu plan, complete with a shopping list, so that readers new to this lifestyle can be successful in their transition.

The biggest problem with this cookbook is its lack of photographs, which are essential in inspiring and enticing a new lifestyle change such as this. The few photos located within the pages of the cookbook are bright, colorful, and set the finished dishes off perfectly.

The Essential Ketogenic Mediterranean Diet Cookbook is portioned out into logical sections, which I have listed below along with my favorite recipes.

Breakfast, Brunch, and Smoothies: Mediterranean Frittata; Baklava Hot Porridge; Avocado Toast
Snacks and Appetizers: Greek Deviled Eggs; Burrata Caprese Stack
Salads, Soups, and Sandwiches: Israeli Salad with Nuts and Seeds; Powerhouse Arugula Salad
Vegetarian Sides and Mains: Zucchini Lasagna; Pesto Cauliflower Sheet-Pan "Pizza"
Fish and Seafood: Garlicky Shrimp with Mushrooms; Nut-Crusted Baked Fish; Seafood Fideo
Meat and Poultry: Caprese-Stuffed Chicken Breasts; Moroccan Stuffed Peppers
Sweet Treats: Chocolate Pudding; Orange-Olive Oil Cupcakes
Staples, Sauces, and Dressings: Lemon-Tahini Dressing; Versatile Sandwich Round; Tzatziki

Each recipe includes important dietary classifications, such as nut-free, dairy-free, egg-free, vegetarian, and so forth. There are many tasty recipes to try and those new to this type of eating will marvel in the variety of flavors and textures. Although I will not be changing to this type of lifestyle myself, I will incorporate many of these finished dishes into my own menu planning.

[Melanie · Rating 4 out of 5]

I received a copy of this book from the publisher in exchange for an honest review which I leave here. I was attracted to this book by the title and cover. I was intrigued to learn about how the Keto and Mediterranean diets could work together. I have specific gut health issues and I wanted to read this and see if this plan would be possible and helpful for me. I found the information explaining both diets and how they were combined for the book very interesting and informative. There is a full meal plan and shopping list provided with the recipes included in the book. Like many specialty cookbooks, there were a good number of recipes that included ingredients that will be difficult or costly for me to obtain in my rural area. This is always disappointing for me, but a fact of life that I have accepted. Other than that, I felt this book was worth my time reading and I look forward to trying the recipes that I am able to as well as use the advice and direction given to help me find my groove for my next stage in life.

[Barbara Huskey · Rating 5 out of 5]

Wonderful cookbook. I have been following a ketogenic way of eating for 18 months now. I’ve experienced many health improvements. This cookbook gives me numerous new recipes to incorporate into my meal plans using food I love that is nourishing to my body.

Thank you #NetGalley for this ARC version.

[Fenixbird SandS · Rating 4 out of 5]

Quite the specialized subject matter! Dr recommended...on order will update