Sustainable Mediterranean Diet

by Serena Ball, Deanna Segrave-Daly

Mouthwatering, budget-friendly recipes that are good for you and good for the Earth

Following their bestselling 30-Minute Mediterranean Diet Cookbook and Easy Everyday Mediterranean Diet Cookbook, food-loving dietitians and culinary instructors Serena Ball and Deanna Segrave-Daly are back, serving up delicious climate cuisine with a Mediterranean spin. The science is clear: a Mediterranean-style diet is one of the healthiest and most sustainable in the world.

The Sustainable Mediterranean Diet Cookbook is a comprehensive guide to getting the most from this incredible regimen, with 10 steps to a more eco-friendly kitchen including helpful guidance on more sustainable ingredient choices, energy-saving cooking methods, smarter storage, and food waste reduction. If you can’t do all 10, don’t worry! Making even a few of these small changes can add up to a big impact on the health of the planet.

Recipes include:
• Tahini Swirl Yogurt Parfait with Grapes
• Broiled Halloumi with Mint Cucumber Salad
• Cheesy Broccoli and Greens Soup with Za’atar (or Any Day Bouillabaisse)
• Mascarpone Scrambled Eggs with Carrot Bacon
• Turkish Tomato Flatbread
• Falafel with Pickled Herb Spread
• Little Fishes Red Pepper Potato Cakes OR Spicy Fish Shawarma Bowl
• Smoked Seafood Farro Risotto
• North African Chicken Couscous Bowls
• Parsley Pistachio Beef Bulgur Koftas
• Baklava Frozen Yogurt Bark
• Olive Oil Polenta Berry Cakes

Each recipe includes detailed nutritional information, as well as helpful ingredient substitutions, prep tips, and time-saving suggestions. Recipes were triple-tested by real home cooks and are adaptable for gluten-free, dairy-free, egg-free, nut-free, vegetarian and vegan lifestyles. Meat and seafood lovers will also find approachable ways to make more eco-conscious choices. With beautiful, inspiring full-color photographs throughout, this cookbook is an indispensable resource for a climate-friendly kitchen.

Genres: Cookbooks, Cooking, Nonfiction, Food

288 pages, Paperback

Published December 13, 2022

Reviews

[Online Eccentric Librarian · Rating 4 out of 5]

More reviews (and no fluff) on the blog http://surrealtalvi.wordpress.com/

This is a nicely presented cookbook with a variety of recipes - some familiar and others intriguing. Each recipe comes with a wealth of information to prevent waste and in this regard, the book really excels. Those wondering about a Mediterranean diet: it consists mostly of plants with dairy, fish, and some meats. It is considered by many scientists to be among the healthiest way to eat in the world.

The book breaks down as follows: introduction, eating eco-friendly the Mediterranean way, breakfast, small plates and snacks, salads, sides, soups, sandwiches and pizza, pasta, vegetarian main dishes, seafood, meats and poultry, desserts. There are a wealth of recipes, including: fig -orange overnight oats, lemon/ black pepper/honey toasted walnuts, loaded Greek potato chips, broiled halloumi over mint cucumber salad, smoky split pea soup with frizzled onions, Spanish broccoli stuffed calzones two ways, toasted mushroom ravioli, roasted thyme mushrooms over parmesan polenta squares, smoked seafood farro Risotto, stuffed Greek lam burgers, lemon ricotta no churn gelato, and many more.

Every other recipe has a full page photograph of the recipe. Each recipe tells you if it is egg-free, gluten-free, nut-free, vegetarian, etc. The recipes have a large bold faced title, serving size, prep time, cook time, and italicized ingredients list. There is a fantastic information box for each recipe that tells about how/when to buy the ingredients, buying whole vs. pieces, preparation tips, suggestions for when/how to serve the dish, and accompaniments. At the bottom is the nutrition information per serving (not sure what the serving sizes are, though).

The recipe steps are written in essay form - no numbers or paragraph spacing, which is frustrating. This is the one major downside of the recipes in that the steps are not numbered, very blocky, nor are the paragraphs separated by a space. It's just a wall of text.

At the end of the recipes are excellent 'hacks': ingredient swaps or additions, leftovers suggestions, freezing and storing, and uses for ingredients not fully used (such as water that you boiled a vegetable in or the stems of vegetables or herbs). This is where the book excels - there are so many wonderful tips for a truly efficient kitchen. Of note, I do have concerns about some hacks, such as reusing the juice from canned beans as a flavoring or thickening agent could be problematic for diabetic/heart disease sufferers from the sheer amount of sodium that the beans are preserved in.

In all, there are a lot of interesting recipes and they are all fairly healthy. They might be a bit higher in fat, salt, or oils than those trying to lose weight might want to tackle. But there are plenty of suggestions/tips for substitutions as well. Reviewed from an advance reader copy provided by the publisher.

[Brenda · Rating 4 out of 5]

The Sustainable Mediterranean Diet Cookbook is absolutely lovely and jam-packed with fascinating and practical tips for the beginner to the seasoned cook. Not only do dietician authors include information on eating sustainably (love the better seafood choice list), nutritional details for 100+ recipes, ten helpful ways to utilize this lifestyle (reducing waste, proper storage (ways to use excess such as freezing lemon juice in ice cube trays and using carrot tops), buying local and in season and conserving while cooking. Mindfulness and thoughtful choices make one feel better physically and mentally. Growing one's own food is gratifying and easy to do, even balcony gardening when a container is the only option (see the tip on growing green onions and Romaine lettuce with zero effort). Foraging is another way to introduce new life into your diet. As a mushroom forager I cannot emphasize this enough.

Drawing inspiration from the Mediterranean, the recipes and photographs are beautiful and full of original ideas and ways to see foods differently. Plus many recipes are adapted to various dietary restrictions and choices such as gluten free and vegan. As a celiac, new and fresh gluten-free recipes are always on my radar. I really like the unique spins to the traditional such as Fig-Orange Overnight Oats; Lemon, Black Pepper and Honey Toasted Walnuts (which we made and thoroughly enjoyed), Antipasto Pickles (plus the tip of slicing cucumbers into leftover pickle brine); Loaded Greek Potato Chips (another addition to our repertoire); Rosemary and Chive Whipped Butternut Squash with Mascarpone Swirl which I plan to make tomorrow; Miscellaneous Toasted Cheese with Artichokes (hadn't thought of adding artichokes!), Mascarpone Egg Scramble with Carrot "Bacon" Bits, Roasted Thyme Mushrooms over Parmesan Polenta Squares, Steamed Mussels with Chorizo and Tomatoes and Lemon Ricotta No-Churn Gelato. Though some recipes take more forethought than others, they are simple and doable. If you don't have Za'atar spice, make it!

My only disappointment is the exclusion of Croatia which is on the Mediterranean and my home when not in North America, contributor of unique recipes and the Mediterranean lifestyle with amazing access to the world's best olive oil, white truffles, fish, etc. So much to love in this book but one of my favourite aspects is the Healthy Kitchen Hacks following the recipes. Brilliant tips. Oftentimes there are a few mouthwatering recipes in a food book but I would make most in this one.

This cookbook will appeal to those seeking inspiration on making a few easy (not drastic!) changes to their own diets and way of conservation regardless of knowledge or cooking ability.

My sincere thank you to BenBella Books and NetGalley for the privilege of reading, learning and cooking from this wonderful book!

[Kaitlyn · Rating 5 out of 5]

I received a copy of The Sustainable Mediterranean Diet Cookbook in exchange for my honest opinion.

I've just received my copy of this cookbook and cannot WAIT to crack it open and get to cooking. From the start, the book is visually appealing. It is bright with fantastic and appealing images throughout for the different recipes. Visually, the book is enjoyable and the text is easily readable for trying to view on a phone or tablet while cooking said recipe.

I appreciate that this book starts with 10 tips to be sustainable and eco-friendly. These are all great tips or reminders (if one already practices them) and are all things that everyone should easily be able to do. By showing these small tips, it allows the reader to realize how easily they can start to practice a little more sustainability in their home.

The recipes all look easy to make and delicious! I love the little healthy kitchen hacks and tips throughout the recipes to help the chef be even better. I can't wait to try these out!

[Ancillar · Rating 3 out of 5]

A huge thanks to the publisher for my complimentary copy. All opinions expressed are entirely my own.

The cookbook starts with a brief education on the Mediterranean Diet and the staples everyone should have in their pantry. Besides how to shop on the diet, what to prepare on different times and the benefits of the diet. I wanted more images but loved that it was easy to follow and understand . If you want to start on the Mediterranean diet this is the book for you

[Nicole · Rating 5 out of 5]

I had a bit of built in bias seeing that this book was written by dietitians; we know our stuff! However, the proof is in the cooking and eating. Most of the recipes I tried came together quickly. I don't mind long projects on the weekend, but it's good to have easier dishes for weeknights. So I have now made 5 real winners and 1 that was just OK. Definitely a book I'll be using often as I try to be more plant forward.

[Bozhena Levine · Rating 4 out of 5]

Thank you to BenBellaBooks and NetGalley for the advanced electronic review copy of this great book. The concept of the Mediterranean Diet is clearly explained in the beginning of the book. This book is packed with wonderful recipes to appeal to almost anyone for a cook of any level. Would definitely be trying some recipes and hope that my family enjoys them.

[Karen Hammond · Rating 5 out of 5]

Super recipe book that works hard to educate you about sustainability in the food chain and waste avoidance. I really liked that angle but the recipes were interesting too. A good mix of achievable recipes.

[Elizabeth · Rating 5 out of 5]

This cookbook was amazing, and I want to try so many of the recipes. The recipes are approachable without being overly daunting. As the title says, the book talks a good bit about sustainability and zero-waste in addition to amazing Mediterranean recipes. Each recipe has either a historical or cultural explanation and a healthy hack, which gives other uses for left over and/or rare ingredients. The book ends with a 5-day meal plan that shows how the recipes work together to create a complete weekly diet. If you’ve been overwhelmed by the idea of Mediterranean food but have always wanted to try it, this is the cookbook for you! I can’t wait to try these recipes! I received a free advanced copy of this book from NetGalley.

[Sharon · Rating 5 out of 5]

The Sustainable Mediterranean Diet Cookbook: More Than 100 Easy, Healthy Recipes to Reduce Food Waste, Eat in Season, and Help the Earth jumps right in with ecofriendly guidelines, ways to help the planet under the guise of healthy eating. I have been utilizing many of the methods listed in this cookbook for years, like saving vegetable "waste" in the freezer to use for stock enhancement, making bone broth, substituting ingredients in recipes to avoid countless trips to the store, and buying ugly produce like bananas. The tips to helping the planet, like using reusable containers instead of zip-top bags or plastic wrap, are economical as well. Changing out storage containers for glass ones can be a bit expensive, but will save money in the long run. The authors did a good job of educating readers in ways that will ultimately save their budgets and be more sustainable.

I have tried some of the recipes and have, so far, been impressed with the overall dishes. I like how many of the recipes include homemade marinades and spice blends, especially for the more exotic flavor profiles. Being taught to make a spice blend out of more readily available herbs and spices makes this cookbook accessible to those living in all areas and regions. One of my favorites is Honey, Orange, and Scallions Vinaigrette Over Romaine because of the delicious dressing. I plan on using it for other type of salads, such as pasta salad. The Everyday Pot of Lentils recipe is great because of the spice variations listed at the end of the recipe. Lentils are heart healthy and full of protein, lending themselves well to many different types of cuisine. I am also a fan of the Very Veggie Sustainable Soup for One, as it utilizes the microwave to be an energy and time saver.

The recipes are divided into logical sections, which I have listed below with some of the standout dishes.

Breakfast: Lentils, Greens, and Parmesan Frittata; Spiced Turkish Coffee Coffee Cake
Small Plates and Snacks: Cassoulet Bean Dip; Pumpkin Hummus; Vanilla and Fruit Seeded Granola Bars
Salads: Honey, Orange, and Scallions Vinaigrette Over Romaine; Grilled Greek Salad Skewers
Sides: Tahini Roasted Carrots and Parsnips; Toasted Cauliflower Tabbouleh
Soups: Whole Leek and Asparagus Soup; Very Veggie Sustainable Soup For One; Chicken Couscous Soup with Herb Pesto
Sandwiches and Pizza: Speedy Pizza Dough
Pasta: Carrot Top Pesto with Orzo; Homemade Spinach-Ricotta Gnocchi
Vegetarian Main Dishes: Inside-Out Vegan Cabbage Rolls; Everyday Pot of Lentils
Seafood: So-Good Grilled Fish with Limes; Sheet Pan Sesame Seed Fish with Baby Potatoes
Meats and Poultry: Cumin-Marinated Steak with Charred Peppers and Onions; Spicy Red Lentil and Chorizo Stew; North African Chicken Couscous Bowls
Desserts: Salted Dark Chocolate and Orange Mug Cake; Smoked Paprika Peanut Butter Oatmeal Cookies

The Sustainable Mediterranean Diet Cookbook has a clear point of view and is inspiring. I do wish there were more photographs, but the overall effect of the cookbook is bright and colorful. For all of the reasons listed above, I highly recommend The Sustainable Mediterranean Diet Cookbook to other readers.

Disclaimer: I was given an Advanced Reader's Copy by NetGalley and the publisher, BenBella Books. The decision to read and review this cookbook entirely rests with me.

[Danielle · Rating 2 out of 5]

Read this review and more on my blog, uncovered-books.

I received a free copy of The Sustainable Mediterranean Diet Cookbook from the publisher in exchange for my honest opinion.

I have recently been trying to diversify my cooking skills by adding different cuisines and foods into my diet. I do not, and have not, eaten much food from the mediterranean region so I was excited to see what the cuisine is like.

The Sustainable Mediterranean Diet Cookbook not only introduces you mediterranean cuisine, but also give you advice on how to get the most out of your food that you use. It is separated into 12 chapters, the first one being on how to eat eco-friendly with a mediterranean diet. After that, the chapters are separated in meal types. Breakfast; small plates and snacks; salads; sides; soups; sandwiches and pizza; pasta; vegetarian main dishes; seafood; meats and poultry; and deserts. also included is a sample 5 day meal planner for what to have for breakfast, lunch, dinner, snack and pudding. 4 different options are available for your dietary preferences.

I have 2 main gripes with this cookbook. The first is that not every recipe has a photo. They say a picture paints a thousand words, and this is especially true when it comes to food. I was unable to tell how some recipes were going to look, or even what it was supposed to be since I am not familiar with the recipes in this book. I could understand even 10 years ago in 2010 not having photos for every single dish, but in 2023 I cannot understand why you would not include them for everything! Especially if the recipes that you are using are going to be more unknown to your intended audience, they need the visual guidance to understand what it is they are supposed to be creating. Another bugbear that I had with this cookbook is that some of the recipes (I think around 1/3 of them) had mini reviews for the recipe inside the book. Why do you need someone to say this dish is easy to make and pretty while including their name and where they are from? If someone buys this book, surely they are interested in the recipes and do not need any reviews saying that the dish is easy to cook and that their husband ate it even though he normally doesn’t like eggplants.

The only things that I found to be a big positive about this book is that each recipe includes the calories and macros for each recipe, including if the recipe has any written modification so two seperate sets are provided.

If you already have a mediterranean influence diet, then the recipes in here will be a good addition to your repertoire. Otherwise I would not really recommend this book for the average home cook.

[(a)lyss(a) · Rating 4 out of 5]

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

This is a great book!!

I really enjoyed this recipe book. While the intro around sustainability is somewhat high-level, I'm impressed by the recipes in this book. There's a variety of recipes from breakfast to dessert and broken down by vegetarian and non-vegetarian entrees. I'm excited to try some of the recipes in this book including the Mediterranean potato chips and the goat cheese muffins. This book is a unique approach to Mediterranean-inspired food with ingredients that are easy to find.

My only complaints are there aren't pictures of every dish which is something I like and the recipes are generally a big paragraph instead of step-by-step so it's not easy to scan through and see where you're at when cooking.

[Laura · Rating 4 out of 5]

This book has a lot going for it - the diet it touts is popular and easy to follow; the dietician authors are knowledgeable; and sustainability is an added bonus. Each recipe includes full nutrition information, and I found the portions to be realistic. The breakfast recipes weren't particularly appealing to me; the fish recipes were great. They have a method for microwaving fish that really works and isn't gross; they also have an incredible lavash fish sandwich that makes a great lunch. They add olives and different flavors to standard dishes and the flavors really are boosted.

This is a great resource for dinner, lunch and snacks. I only gave it four stars because of the breakfasts. But if you're interested in getting your family to eat healthy, while supporting the planet, this is a great resource. They probably won't even realize that they're eating healthier food.

[Patricia Romero · Rating 2 out of 5]

The Sustainable Mediterranean Diet Cookbook is a comprehensive guide to getting the most from this incredible regimen, with 10 steps to a more eco-friendly kitchen including helpful guidance on more sustainable ingredient choices, energy-saving cooking methods, smarter storage, and food waste reduction. If you can’t do all 10, don’t worry! Making even a few of these small changes can add up to a big impact on the health of the planet.

And that is the synopsis of the book. As someone who has eaten this way since birth, I did not find one thing to be excited about in here. A lot of how to use leftovers but the recipes are so involved and that isn’t Mediterranean cooking. Simple ingredients are prepared simply. And cook responsibly.

I wasn’t impressed with this one.

[Lisa · Rating 4 out of 5]

Did you know that the stalks are the sweetest part of broccoli, and that you shouldn't throw them away? This book by two dietitians is full of interesting and useful information such as this, as well as being full of recipes that look delicious with easy instructions.
The Mediterranean diet is not only good for the heart, but also good for the planet. It's full of seeds, nuts, vegetables, fruits and of course, olive oil. However, even if you don't try the recipes, this book contains tips for the food you should have for emergencies, using less plastic, using leftover food in recipes, and many other things. The attractive pictures also provide inspiration. I highly recommend it.

I received this free ebook from NetGalley in return for an honest review.

[Annaka · Rating 5 out of 5]

An interesting cookbook that starts with tips on sustainability and the whys of eating with the Mediterranean lifestyle. Many of the recipes sound very tasty. Tips connected to sustainability are scattered throughout the book (such as using all of your orange in a smoothie or using leftover pickle brine to make cucumber pickles). Each recipe includes helpful information such as serving size, cook/prep time, fiber, protein, cholesterol, etc. Many recipes include extra hacks to help you stretch your food and reduce food waste even more. For those interested either in Mediterranean eating, sustainable living, or both-this cookbook seems like a great place to start or tool to continue building.

[Morgan · Rating 4 out of 5]

I accessed a digital review copy of this book from the publisher.
The book opens with ten steps to living a more sustainable life. The dishes are divided into breakfast, small plates and snacks, salads, sides, soups, sandwiches and pizza, pasta, vegetarian main dishes, seafood, meats and poultry, desserts, and an appendix with five-day meal plans. Each dish has nutrition information and if it is gluten-free, vegan, vegetarian, egg-free, or nut free. The dishes do not seem overly complicated to make. There are plenty of options to choose from. There are many tips throughout on how to make the dish more sustainable.
I would suggest this book to anyone interested in Mediterranean cooking.

[Heidi Kuchta · Rating 4 out of 5]

This cookbook is fun because of all the tidbits about reducing food waste in your kitchen while you make healthier Mediterranean Diet fare. Recipes of note include “Good Morning Polenta with Ricotta and Apples,” “Lentil, Greens, and Parmesan Frittata,” “Toasted Cauliflower Tabbouleh,” and “Zucchini Cavatappi with Invisible Anchovy-Garlic Sauce.” I checked this title out from the library, but might invest in owning it!

[Jennifer Hazen · Rating 4 out of 5]

If you've ever been curious about the Mediterranean Diet but too overwhelmed to consider it, read this book. It breaks it down into the reasons why it's a sustainable way of eating. It describes the ingredients required and ways to be planet-friendly and save energy and resources. The book is easy to read and implement. The recipes are easy and most require just a few ingredients. Read it.

[Jacqueline · Rating 5 out of 5]

I absolutely love the recipes in this cookbook (except the pork and unkosher items). I also love the simplicity and practical uses of her "sustainable" by-products" that result. This is great cookbook and you cannot help but get inspired by other ideas that occur as you read through this book

[Becky • bookmarked by becky · Rating 4 out of 5]

All the recipes are easy follow with easily assessable ingredients. I love the helpful substitution suggestions and prep tips. However I wish for more photos because I like to see how my recipes compares to the cookbook. I’m very much a visual learner.

[Anna · Rating 5 out of 5]

Nicely Done

Beautiful pictures, delicious recipes, and tips to help create a healthy, sustainable kitchen and diet. These two know how to make cooking healthy approachable for the everyday chef

[Lupine Smile · Rating 5 out of 5]

Great recipes with vibrant photos and a wide variety of cooking options. Especially liked that real ingredients were a primary focus instead of canned goods like in many cookbooks.

[Jen · Rating 3 out of 5]

While not my usual fare, the recipes were interesting and creative and appeared to be user friendly. Strawberry baked feta?!?!

[Nancie Lafferty]

Eco-friendly, practical. Good recipes with good photos.