The Mediterranean Diet Cookbook for Beginners: Meal Plans, Expert Guidance, and 100 Recipes to Get You Started

by Elena Paravantes

The only guide you'll need to get started on the Mediterranean Diet!The Mediterranean Diet Cookbook for Beginners is packed with tried and trusted information that you will actually use. With 100 recipes, menu plans, cooking tips, shopping tips, a lifestyle guide and expert advice from Mediterranean Diet Expert and Registered Dietitian Elena Paravantes, this is the only guide you'll need to get started on the authentic Mediterranean diet! Featuring a perfect balance of vegetables, grains, fruit, generous portions of olive oil, and occasional servings of meat and fish, the authentic Mediterranean diet is not only healthy, it's delicious! But how do you get started on this incredible time-tested, scientifically proven diet? The Mediterranean Diet Cookbook for Beginners is the only resource you'll need, with 100 recipes and practical advice from Mediterranean Diet expert and Registered Dietitian Nutritionist Elena Paravantes.Here's what you'll Over 100 delicious, heart-healthy recipes, each with detailed nutrition informationSimple meal plans to help you get started on the diet, and help you stick with it for lifeHelpful guidance on how to shop for the right ingredients, how to shopping for the Mediterranean Diet, cooking Mediterranean-style cuisine, and much morePractical insight and tips for making healthy lifestyles changes to improve chronic health conditions such as diabetes, heart disease, and hypertension

Genres: Cookbooks, Cooking, Food, Nonfiction, Health, Reference

379 pages, Kindle Edition

Published December 29, 2020

Reviews

[Kammy · Rating 5 out of 5]

Thank you to the publisher for an advance copy of this book via netgalley!

This book is great! First, it gives you a fulsome 101 on what the Mediterranean diet consists of, its benefits and answers common questions related to it. It’s simple, yet super informative. The rest of the book are yummy recipes which anyone can simply make with a few simple ingredients. These ingredients are simple because they are natural and pure. And the photographs of some of these recipes are mouth drooling! Can’t wait to try a whole bunch out!

[Alicia Bayer · Rating 4 out of 5]

This is a nice Mediterranean diet primer and cookbook, though it won't work well for my family. The beginning gives a good overview of the Mediterranean diet and its benefits and then recipes are given for breakfast, seafood, snacks, pastas, desserts, etc. Photos are given for about 1/3 of the recipes. Basic nutritional information is given but not all -- it tells calories, fat, saturated fat, protein and carbs. It does not tell fiber, which is one thing I track the most, or other values that people may want like sodium or net carbs.

While the author says that the diet is not high in carbs, she recommends having 50% of your calories from carbs, 30% from healthy fats and 20% from proteins. At my age and with my health needs (recent high blood pressure, inflammation and recently recovered from long-haul covid after lots of hard work, supplements and dietary changes), I do better on far fewer carbs, more protein and more healthy fat, as does my husband. A lot of the meals in this cookbook were very low in protein, which works much better for very young folks. At middle age we start to have higher protein needs, and 5 grams of protein in my dinner with 60 grams of carbs is not going to be good for me, even if they're "healthy carbs." I have been cooking keto for myself and my husband for the past few months with very good results on our health issues and weight, and I have a Mediterranean keto cookbook that has been great. Two of my kids are also allergic to gluten, and this book does not offer gluten free substitutions. At this point it's pretty easy to just buy GF substitutes and to adapt recipes for many of the dishes, but it's something to note.

For most folks, this will be a very helpful cookbook. Many of the recipes sound and look very tasty, mostly ones that I can't make because they use ingredients like phyllo dough. For those transitioning from a standard American diet who don't have special dietary needs, this will be a very helpful resource.

I read a temporary digital ARC of this book for review.

[Sue · Rating 4 out of 5]

I'm trying to adhere to the Mediterranean Diet for health reasons, and I find it slightly difficult because it's a more nuanced diet than most. Keto, you just cut carbs. Vegetarian, just stop eating meat! Whole 30, here are like 5 things you can eat! But Mediterranean is more like, eat more fiber, more veggies, more fruits, but you can still have a little of this and that. It leaves a lot up to the user. So, I have two cookbooks I'm using: The Complete Mediterranean Cookbook: 500 Vibrant, Kitchen-Tested Recipes for Living and Eating Well Every Day (kind of the gold standard), and this one. I also pay attention to Facebook groups created by Oldways, which is the arbiter of all things Mediterranean. I have spent some time combing through primary literature trying to sort out what the researchers define as a Mediterranean Diet for studies on its benefits, because that seems like the best place to find the information (Surprise! IT'S NOT).

Introduction
Paravantes lays out the history, health benefits, and principles of the Mediterranean Diet. She has a 2-page FAQ with very common questions that come up. She also has a 2-page spread on the Mediterranean Lifestyle, which includes socializing, exercising, and having a purpose. There is a 2-week meal plan included as well.

Recipes
The recipes here are similar to those on Paravantes's blog, olivetomato.com. It's 2021 and there are a lot of recipes online, making cookbooks obsolete, but I still prefer a cookbook most of the time. The recipes here are very Greek! Which is great. Unlike the ATK book, Paravantes includes salmon (not a Mediterranean fish), and her recipes are more user-friendly. Each recipe has a one or two sentence summary at the beginning!!! I cannot stress how annoyed I am with 5 paragraph recipe introductions, so I love this.
I cooked several of the recipes from this book, and enjoyed them. The Mediterranean Garlic and Herb-Roasted Cod was very good, my husband said it was his favorite cod dish so far. I made the Crustless Savory Zucchini and Feta Pie on p. 89 and the recipe is written so that it's not clear that all of the ingredients should be mixed together before baking, so I ended up layering them and it turned out fine. The author says it will be fixed in the next printing. The Shakshuka recipe is much simpler than others but it is also pretty bland. I definitely want to try more recipes in the book! It has lovely photos. The index is not very useful, but luckily the book is small enough to thumb through easily.
I'd recommend this book as a companion to the ATK book, which has a large number of recipes but much less information on diet and lifestyle. Paravantes has clearly been immersed in Greek food and culture and has a lot more relatable home-cook style than ATK as well.

My thanks to Netgalley and the publisher for providing an e-ARC free of charge (though I did buy the hard copy as well!).

[Alexis · Rating 3 out of 5]

This cookbook needs to be evaluated as two books combined into one.

The book wants to be a scientific-style diet book in the introductory chapters. This creates an unfortunate focus on weight loss and healthism with a side of hyper-focus on the nutrition information. While many may choose to eat this way in an attempt to lose weight, it is worth noting that this focus may be problematic for some readers. Add in that the primary study referenced in this introduction is a long-debunked study by Keys, this could have seen a lot of improvement. Given the wealth of information available on the Mediterranean eating style, this focus and study selection makes this section seem like it needs some revision.

However, as a cookbook, this book shines in many ways. The recipes (if you can ignore the obsessive calorie counts) look delicious and accessible. The ingredients are relatively simple and can likely be sourced by many home cooks. The instructions are clear and the overall methods are straightforward and unintimidating. This collection of recipes is exactly what’s on the tin: solid basics for beginner cooks. The pictures, though I would love to see more, look very enticing and I have several recipes incorporated into my next set of meal plans.

In short: as a book on the history and science of this style of eating, it gets one star, but as a cookbook, a solid four star read.

[SueCanaan]

Great introductory text and cookbook on the Mediterranean Diet. This was my first kindle book ever and I had my doubts. Still unsure I could sit and read a novel using this medium, but for a cookbook - the visuals were great and moving around between items discussed and links to recipes was perfect.

[Sandra Pratt · Rating 5 out of 5]

I don’t usually review cookbooks (or mark them as reading material) but THIS has been a very impactful one. The Introduction includes defining what the Mediterranean Diet is (and isn’t), the health benefits, shopping, cooking techniques, and a two-week meal plan. The recipes are divided into sections that include Breakfasts, Vegetable and Bean Entrees, Pasta, Rice and Savory Pie Entrees also Snacks and Appetizers and even Desserts. I have already cooked a half dozen recipes from this cookbook, and they have all been delicious! The ingredients are easy to source and cook. There’s many that make repeat appearances such as zucchini, oregano, lentils, chickpeas and of course EVOO ( extra virgin olive oil). If you have always wanted to try the Mediterranean way of cooking and eating, this is the cookbook for you!

[Tracie · Rating 5 out of 5]

My doctor recommended the Mediterranean Diet so I checked this out from my local library. It is a great source of information. The recipes are fairly uncomplicated and the photos were inspirational. I’ll end up buying this one for my home library

[Kashaan Merchant · Rating 5 out of 5]

Lmao I never wanted to use my Goodreads for cookbooks but this is the one I always come back to so it deserves a 5 star rating

[Kristin · Rating 4 out of 5]

I don’t typically read cookbooks cover to cover (although I do read cookbooks when I can’t sleep), but I’m trying to learn about this. A good basic easy starter; adaptable.

[Sara Hill · Rating 3 out of 5]

The Mediterranean Diet Cookbook for Beginner by Elena Paravantes had its strengths and weaknesses.

I enjoyed the introduction and meal plan. It also had several tips listed throughout the beginning of the book in a very clear, bulleted format. I found the instructions clear on the recipes. I thought the selection of recipes was fantastic. It was filled with classics as well as recipes I had never heard of. The photos that were included were visually appetizing.

With that said, I wish there were photos for each of the recipes. Especially the recipes that are not as well known. I like having an idea of what my food is supposed to look like when done. While there was a large selection of recipes, I did not find that many of the recipes appealed to my taste.

Like I said earlier, this book has its strengths and shortfalls. I think this book would be enjoyed by some, but not great for everyone.

I received an eARC from DK and Alpha through NetGalley. All opinions are 100% my own.

[Ana · Rating 5 out of 5]

I have used Ms Paravantes’s website for several years to find inspiration and reliable instructions for healthy authentic Greek meals for my family. So my expectations from the book were high. And I'm happy to say they've been met.
This cookbook is for those who want to start off on the right foot – cooking, eating, or living.
For the beginner cook – the book provides the description of good ingredients to get, and the simple cooking methods to combine them. For those who know how to cook – it reminds us that to eat well we need to think first. For those who are looking for a major improvement in the quality of life – it explains not just how to eat, when, and why, but also why cooking our families’ meals makes sense.
To read this cookbook right, the cook needs to understand that this really is a lifestyle recipe book. The lifestyle it promotes is simple, content, sensible, and sustainable. That’s what the Mediterranean Diet is all about.

[Anna Fox · Rating 5 out of 5]

Easy looking recipes for the beginner. It also has a 2 week menu plan that looks easy to follow. Many color pictures which is important to me in a cookbook. I have recommended this book for my library since the recipes appear so easy.

Thank you to author, publisher and NetGalley for my eARC in exchange for my honest review.

[Barbara · Rating 5 out of 5]

I accidentally came across a website olivetomato.com when searching for Mediterranean cooking. I love that there are so many countries to select a variety of food along with herbs and spices from vegetarian to meat, fish or seafood. All of which is can be made to healthy flavorful meals. Here is a short list
* European countries-> Spain, France, Italy, Greece & Turkey
* Middle East -> Turkey, Syria, Lebanon, Israel & Egypt
* North African -> Libya, Tunisia, Algeria & Morocco

Then came across this cookbook in the library The Mediterranean Diet Cookbook for Beginners and Viola it's the same author Elena Paravantes, RDN of OliveTomato.com! Awesome, took the book out and within a week a purchased my own copy. The author is of Greek-American background and the cookbook is geared towards Greece more than any other country.

I'm not a beginner cook nor a beginner to Mediterranean way of eating, but loved how the author provided a complete introduction, health benefits, the principles, FAQ section, the lifestyle, what & how often to eat, tips for shopping, on storing, cooking techniques and shortcuts, creating meals and menus, even proving a 2-week get started meal plan...phew and then you have 100 recipes!

Awesome to have all this in one book! Recipes are easy to follow & some provide tips for swaps or storage, each recipe provides servings size and the most popular nutritional info but not detailed macros (which is ok for me). Pictures are fabulous and most of the recipes have pictures, but a few did not, found this to be a lost opportunity.

I'm enjoying this cookbook and happy I have my own copy to accompany my other regions of The Mediterranean diet.

[Brenda · Rating 3 out of 5]

Really good, not perfect! There is an excellent overview of the Mediterranean diet in the beginning of the book, really interesting reading. The book is divided into sections for breakfast, salads, meals, etc. only about a third of the recipes have pictures and it's my firm belief that we eat with our eyes first. Pictures of all of the recipes would definitely be a bonus! The recipes are easy to read and easy to follow, some nutrition information is given for the recipes, but it does not include fiber and that's one area I'm working on improving so that would be helpful. Many of the recipes are naturally gluten-free and most of those that are not GF could easily be adapted.

[Cindy Schilling · Rating 5 out of 5]

A few years ago my cardiologist suggested I adapt my diet to a Mediterranean-style diet. That led me to OliveTomato.com, where I found sound advice and great recipes. When Elena Paravantes published this cookbook I bought it right away, and I have not been disappointed. Recipes are easy to follow, and everything I’ve made has turned out well and been quite tasty. Paravantes makes following a Mediterranean diet easy and pleasant.

[Katya · Rating 4 out of 5]

Big thanks to DK Publishing and NetGalley for the eARC!

I'm of two minds on this cookbook. I enjoyed it, butfound several things potentially problematic. One is the focus on weight loss and calorie-counting, which may not work for some readers. It can definitely be helpful to provide caloric measurements and other nutritional details, but it can also be triggering or off-putting to folks. The other is the claim that a diet that's 50% carbs and only 20% protein is a 'moderate-carb' diet. I'm not a nutritionist, but the idea that half of your calories coming from carbs is 'moderate' doesn't feel right to me. However, I acknowledge that there are plenty of folks who have found a moderate-to-high carbohydrate diet to be beneficial, so this cookbook may work very well for them. All bodies are different, after all.

I liked the overview of the Mediterranean diet at the beginning of the book, and the proposed meal plans. Although I was vaguely familiar with the concept of this diet - lots of olive oil, fish, a little wine, basically the generic idea of the Mediterranean diet that exists in society - I learned a lot from Paravantes's insight, particularly that meat is eaten very infrequently and that most meals are based on fresh vegetables and whole grains.

After having discovered that, I thought that there'd be no way I could follow such a meal plan. I'm Russian and many of my meals revolve around protein/meat - although I do love vegetables! After reading the proposed meal plan and the recipes, though, I was convinced. The recipes are simple, hearty, and wholesome, and I don't think I would miss the addition of meat too much. Still, the diet that this cookbook presents is fairly strict - no cured meats or things like bacon or sausages, and as charcuterie is one of my true loves I don't think I could adhere fully to the Mediterranean diet.

I'm not someone who believes in overly restricted eating, and cutting out so many foods would feel like a diet to me rather than a lifestyle change. I did enjoy the recipes and think I could definitely incorporate them, and the general guidelines of the diet, into my eating patterns. I do wish the cookbook had more pictures - while it's well-designed with a nice clean layout, I'm a visual person and missed the vibrancy of meal photos.

Overall, I think this cookbook is best suited to those who are prepared to make a full lifestyle change and are committed to more restrictive eating to determine whether the Mediterranean diet would work for them. If that's not you, you'll still get lots of usable recipes, but you may choose to disregard some of the more stringent guidelines presented here.

[Polly Krize · Rating 3 out of 5]

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

Invaluable for anyone wanting to begin the journey into healthier eating through adding more vegetables and grains, olive oil, and less animal proteins. Delicious recipes interspersed with beautiful photographs make this a useful book.

[Sonja Isaacson · Rating 4 out of 5]

Tried this book during June 2022. Feedback I realized too late: the oven temps stated tend to be a little high.

Recipes we tried:
Mediterranean-Inspired White Smoothie
Bulgur Wheat Cereal with Apples and Almonds (only I used quinoa)
Greek Yogurt Breakfast Bowl with Almonds, Banana, and Tahini (I used peanut butter)
Tiropita (Greek Cheese Pie)
Greek Style Pea Casserole
Gigantes (Greek Roasted Butter Beans)
Greek Chickpeas and Rice with Tahini and Lemon
Neapolitan Pasta and Zucchini (16yo would eat this for breakfast & lunch with peanut sauce)
Italian Summer Vegetable Barley Salad
Braised Cauliflower (13yo requested seconds)
Greek Roasted Lemon Chicken with Potatoes
Spiced Oven Baked Meatballs with Tomato Sauce
Karithopita (Greek Juicy Walnut Cake)
Crispy Apple Phyllo Tart
Lightened Up Baklava Rolls

[Jessica Dudok · Rating 4 out of 5]

The information about the Mediterranean lifestyle and the specific foods involved in the diet are the most helpful thing in this book. The amounts of each food and examples are helpful. I think the recipes are a little advanced to call them beginner recipes. It took me at least an hour to cook some of them.

[Stephanie · Rating 3 out of 5]

While I love every recipe I’ve tried so far, this book falls short of my expectations. The biggest issue is the index. It is difficult to find what you’re looking for when recipes are alphabetized by name rather than main ingredient. For example Citrus Mediterranean Salmon, Classic Hummus, Crispy Apple Phyllo Tart, are all listed under “C”. This is a major fail to me.

[Josianne Fitzgerald · Rating 3 out of 5]

I appreciated the introduction explaining the Mediterranean diet and lifestyles principles, but unfortunately for me, many of the recipes have tomatoes and gluten.

The 3-star rating is because there are not enough photographs to go with the recipes.

[Courtney · Rating 5 out of 5]

Excellent presentation of uncomplicated recipes. Recipes use ingredients that are readily available at the average supermarket.

I love the two week sample meal plan! Easy to follow as is or reorganize based on preferences.

[Patrick Hargitt · Rating 5 out of 5]

What can I say? Elena Paravantes clearly knows her subject, and she shows it by pairing science-backed guidance with practical, doable recipes. This book is a winner for the long run. Thank you for your contribution to healthier eating.

[Gina · Rating 5 out of 5]

Love this. Easy. Common ingredients. Tons of recipes I want to make. Fresh and tasty.

[Gina · Rating 5 out of 5]

This was my go-to book when beginning Mediterranean diet. Loved so many recipes. Still make them today

[Jeanette Durkin · Rating 3 out of 5]

A lot of recipes. There's a menu plan and journal.

[Trish Farano · Rating 5 out of 5]

Excellent recipes that make sense.
If you are looking for ways to increase your intake of Mediterranean foods, this is a good place to start.

[Ashlie · Rating 5 out of 5]

Awesome cookbook! Easy, healthy recipes.

[Stacey · Rating 4 out of 5]

I got this from the library and after reading decided I wanted to make everything in this book, so I bought a copy. So glad that I did.

[LemontreeLime · Rating 3 out of 5]

These seem doable.