“The Heart of the Mediterranean Diet”

Bill Bradley, rd, ldn ®

with recipes by Koula Barydakis,
Bill Bradley, and Christine Dutton
E

®
 The 7-Day

Mediterranean
Diet Meal Plan
from the Island of Crete

Q u i ck - l o o k
Breakfasts...........................................................................................................................................8
Hard Boiled Eggs with Whole Grain Sourdough Bread and Extra Virgin Olive Oil
Greek Yogurt with Fruit, Nuts, Cinnamon, and Honey
Fruit and Nuts
Eggs and Tomatoes, the Cretan Way
Crunchy Greek Salad
Leftovers from any meal

Lunches and Dinners

Egg Noodles with Walnuts and Basil.....................................................................................................10
Leeks and Celery.....................................................................................................................................10
Halibut with Rosemary...........................................................................................................................11
Cucumber, Carrot, and Beet Salad.........................................................................................................11
Stuffed Tomatoes and Peppers...............................................................................................................12
Beef with Eggplant and Herbs...............................................................................................................13
Spinach with Lemon...............................................................................................................................13
Cretan Salad............................................................................................................................................14
Black-Eyed Beans with Herbs.................................................................................................................15
Lentil Soup..............................................................................................................................................16

Snacks and Desserts....................................................................................................................8

Handful of Nuts
Fruit
Feta or Goat Cheese with Whole Grain Sourdough Bread
Whole Grain Sourdough Bread with Extra Virgin Olive Oil
Tzatziki with Whole Grain Sourdough Bread

3 Bonus Meals
Green Beans with Lean Pork or Chicken...............................................................................................17
White Bean Soup.....................................................................................................................................18
Salmon with Yogurt, Spinach, Lemon and Capers................................................................................19

Bonus Recipe
Patata Salata............................................................................................................................................20
About bill
Bill has been teaching and writing about Mediterranean Diet and Lifestyle for the past 10 years. Recently, Bill spent time on the
Mediterranean island of Crete researching the traditional cuisine and co-writing “Foods of Crete, Traditional Recipes from the Healthiest
People in the World.”
Bill has led over 1600 talks and cooking workshops; has been featured on ABC News on-line, various newspapers, magazines, and talk
shows; and has authored 2 cookbooks. Recently, Bill and Gerry LeBlanc created two 10 week on-line challenge based wellness programs
including one on “How to Eat and Live Mediterranean” which has had thousands of participants reporting that the programs helped
them to make significant changes in their lives.
Bill’s passion is to live and teach the principles of good food, generosity, and how to open our hearts while we take care of ourselves and
others. Bill shares a love of travel and adventure with his wife, Christine Kenneally.

My Story
The Mediterranean way of living has changed my life. I was brought up on a typical American diet of
sugary, processed, frozen, often microwaved or boiled foods. As a kid, I learned dieting behaviors from
my mom, who struggled with weight problems her entire life. I was often dragged to Weight Watchers and
Overeaters Anonymous meetings. I tried the first version of Weight Watchers ice cream and I remember
being disgusted by the gummy, fake taste. There were times when our house was filled with “diet” foods,
and other times when it was overloaded with Nutter Butter cookies and Fluff. In my pre-teen years I
learned how to “stuff my emotions” by overeating. Suddenly, I, too was overweight and struggling.

Over the years I tried different ways to lose weight. This always led to me gaining more weight. Because of my struggles with weight
loss, I decided to become a dietitian. I wanted to help others lose weight. But, by the time I had received my dietetic license, I had gained
another 30 pounds!

A few years after becoming a dietitian, I was hired into a groundbreaking program at Noble Hospital in Westfield, Massachusetts. It was
a one-year lifestyle modification program for patients with heart disease. Participants met for 3½ hours once a week, during which time
they consulted with a doctor, took part in a support group, exercised, did a Tai Chi class, and cooked a Mediterranean meal. Participants
made very significant and lasting lifestyle changes resulting in lower heart attack risk.

As I researched the Mediterranean diet and lifestyle, I began to think of how and what I ate in a very different way. At this point my
understanding of the diet was only from reading and research. Even though I was lecturing about the benefits of the Mediterranean diet
and teaching many Mediterranean cooking classes, I hadn’t yet experienced the Mediterranean diet and lifestyle firsthand.
The Island of Crete
I decided to enrich my understanding of the Mediterranean diet by living on the Greek island of Crete. I chose Crete because of its
incredibly high longevity and low morbidity rates. In the 1960’s, Crete had the highest longevity rates in the world, and men there lived to
be the same age as women. I mention these studies and several more below.

While living in Crete, I interviewed villagers and chefs, collecting recipes and experiencing firsthand how the people of the island eat and
live. I was fortunate enough to meet Koula Barydakis, a chef from the island, who shared with me over 125 of her family’s recipes. These
were exactly the recipes I had been working so hard to find—the traditional recipes from a time when the diet in Crete was considered the
healthiest in the world. These recipes became the cookbook “Foods of Crete: Traditional Recipes from the Healthiest People in the World”,
which I co-wrote with Koula. The recipes in the 7-day meal plan below are mostly Koula’s from the cookbook.

I took away many important lessons from my time on the Island of Crete. First and foremost, I began the process of giving up dieting. It
took me a while, because the practice of dieting was so ingrained in me. But as I switched my focus to eating well, moving my body, and
taking care of my emotions and stress in creative and healthy ways (besides eating), I have steadily lost weight. I have begun to celebrate
food and eating instead of considering it my “frenemy”. There are certainly days when I eat decidedly “un-Mediterranean”, but now the
times I slip back into my old unhealthy habits are few and far between.

On top of being able to truly enjoy eating again, the Mediterranean lifestyle of slowing down, not taking everything so seriously, and
taking time to enjoy life has made me a happier, more centered person. The Mediterranean way is about coming back to your healthy self
by eating and living well. I hope it helps to change your life the way it has changed mine.

I hope you find this e-book helpful. We love to hear from our community (that’s you!) about your experiences incorporating the
Mediterranean diet and lifestyle into your life.

Bill Bradley, R.D., L.D.N.

President, Mediterranean Living
The Diet of Crete
“Heart of the Mediterranean Diet”
To discover how people in Crete ate over 60 years ago (when they were truly considered the healthiest people in the world), I traveled to
remote villages in the mountains of the island. I learned that their traditional foods were simple (usually cooked over a fire), full of flavor
(utilizing lots of fresh herbs and olive oil), and made from ingredients that can be easily obtained in the U.S. Here are some of the things
I learned:

The food was mostly unprocessed: There were no packaged convenience foods on the island. Everything was made from scratch.
The vast majority of processed foods in stores today are full of inflammatory ingredients such as sugars, heavily processed flour, and
chemicals.

They ate a high fat diet: Over the last 40 years we have heard the mantra that fat is bad for us. It has become so ingrained in our culture
that it is very difficult to think otherwise. On the island of Crete, they traditionally ate 40% of their daily calories from fat. 30% of that
was from fresh extra virgin olive oil. Extra virgin olive oil with a peppery burn is a strong anti-inflammatory and will help decrease your
“bad” LDL cholesterol. It will also help you lose weight if combined with a Mediterranean diet.

They ate a mostly organic, plant-based diet: The average American eats about 2½ servings of fruits and vegetables per day. The
average person in Crete traditionally ate at least 9 servings of fruits and vegetables per day.

Their main protein source was beans: Americans get the majority of their protein from meat and chicken. In Crete and Greece and
the rest of the Mediterranean, the main protein source is beans. Beans have been shown to decrease the risk of heart disease, diabetes,
and colorectal cancer.
They ate lots of foods with omega-3 fats: It has been hypothesized that one of the reasons that Greeks and the inhabitants of
Crete are so healthy is because of the large amounts of omega-3 fats they get in their diet. Where do all the omegas come from?
First, they eat greens packed with omega-3’s, such as dandelion and mustard greens. They also eat grass-fed meat, chicken, and
eggs, as well as ocean-raised fish, and nuts such as walnuts and almonds, all of which are high in omega-3 fats.

They drank wine and ate bread and cheese: In Crete, wine is consumed in small amounts every day, sometimes with both
lunch and dinner. Red wine may decrease the risk of heart disease by increasing HDL (good) cholesterol and protecting the
arteries in the heart. The inhabitants of Crete also eat whole grain sourdough bread daily (sourdough has a slower effect on blood
sugar than yeast bread) and naturally low-fat cheese (feta and goat) in small amounts.

The Rockefeller Foundation’s Studies on the Mediterranean Diet in Crete

The first studies on the Mediterranean diet were done on the Greek island of Crete just after World War II. Initially, the Rockefeller
Foundation was asked by the Greek government to help Crete because of its abject poverty and the destruction of the island that
took place during the war. The Rockefeller Foundation sent many different “field staff” to the island, including nutritionists.
Student nurses visited 1 out of every 150 homes, where they took notes on all food and drink consumed during a two week
period. To the total surprise of the researchers, the inhabitants of Crete ate a low protein, high fat diet (mostly olive oil), and were
“living well” into old age. The other surprise was that they could find almost no heart disease among a population that was eating
40% of their daily calories from fat.

Ancel Keys’ 7 Country Study, and Heart Disease in Crete

In the late 1950’s, a large research project led by the American scientist Ancel Keys looked at heart disease in men from around
the world and found some truly incredible results. At the time of the study, the heart disease rate for men in the United States
was 92 men per 1,000, while on the island of Crete it was 3 men per 1,000. As a matter of fact, when the researchers first went to
Crete, they could only find one man who had suffered any type of heart disease in the previous ten years!

Recent Mediterranean Diet Studies

Since these first studies appeared there have been literally thousands of studies that show the health benefits of the Mediterranean
Diet. Some of the latest studies show that people who eat Mediterranean have a decrease in diabetes risk even if they don’t lose
weight, as well as a decreased risk of dementia and Alzheimer’s.
How to use the recipes: Chamomile Tea – Decreases anxiety, reduces inflammation,
and may help to fight off cancer.
The recipes for the 7-day meal plan were chosen to represent a
typical week on the Mediterranean island of Crete. You should Oregano Tea - Helps with digestion, especially after heavy
be able to find all the ingredients in most supermarkets. meals.
Olive Oil: You will notice that some of the recipes call for up Wine: The inhabitants of Crete are famous for their
to a cup of extra virgin olive oil. When I was researching on consumption of red wine and a moonshine drink called “Raki”.
the island I found some recipes with up to two cups of olive Wine is consumed every day, usually with lunch and dinner. It
oil. Yet the inhabitants had the lowest rates of heart disease is almost always consumed with food. As with most everything
in the world! A diet high in the right types of fats is not only else, the wine is organic and local. It also has none of the
delicious, but healthy! I recommend trying the recipes and sulfites and additives that are in most wines bought in stores.
seeing how you feel. Since most of what you will be eating on Any type of alcohol will increase your “good” HDL cholesterol,
the Mediterranean diet is low calorie vegetables, and because but there is a substance in red wine (Resveratrol) that may also
healthy fats help you feel full, you will probably find yourself help decrease the “bad” LDL and reduce blood clots. Obviously,
eating less and losing weight. if you have any issues with alcohol, then we don’t recommend
you start drinking. If you do like wine, then you should drink it
Calories: There is no calorie counting in the Mediterranean. in small amounts (no more than a glass or two) with a meal.
The Mediterranean way is about celebrating food, family and
community. Counting calories is a large part of what has made Desserts: The dessert of choice in Crete is fresh fruit.
many of us in the U.S. “crazy” around food. Giving it up returns Occasionally there is baklava (a very small amount) or a cookie
us to truly enjoying what we eat. For these reasons there are no (made with extra virgin olive oil), but the majority of the time
calories listed for the recipes. it’s an apple, orange, or grapefruit.
Breakfast: The breakfast suggestions we have included follow Salads: Salads are eaten often on the Island of Crete either as
the basic guidelines of eating Mediterranean and are quick a main meal, side dish, or a snack. Feel free to add or substitute
and simple for the person on the run. Most of the breakfast a salad for any of the meals in the 7-Day Mediterranean Diet
ideas are so simple that we don’t give specific recipes. What Meal P7lan. Below is my take on a traditional Greek salad, and
you want to stay away from is highly processed foods such as a few of my favorite dressings which you can use on a simple
sugary cereals, bagels, doughnuts, and heavily sweetened (and salad. These dressings are very flavorful. Consider adding them
fattened) coffee drinks. to your repertoire and use instead of store bought dressings.
Coffee: Coffee is enjoyed throughout the Mediterranean. For
most, coffee is a healthy drink as long as lots of sugar and
Crunchy Greek Salad
processed creams are not added.

Herbal Teas: Mountain Teas: One time while I was in Crete 2 large carrots, cut into small pieces
I caught a cold. I wanted to get some kind of cold medicine 1/2 red onion, thinly sliced
so I headed down to the local market. When I told the clerk 1 red pepper, cut into bite-sized pieces
my symptoms he pulled a bag of dried herbs from under the 1 large cucumber, peeled and sliced
counter and told me to make a tea out of it. It turned out to 1 tomato, cut into bite-sized pieces
be an herb called “diktamos”. I made the tea, went to bed, and 3-4 sprigs parsley, stems removed
woke up the next morning feeling much better. 1/2 cup pitted Kalamata olives
1/2 cup olive oil
There is a long history in Crete of medicinal teas, which are used Juice of 1 lemon
for everything from digestion to mental clarity, as well as their 4 ounces feta cheese
antimicrobial and antiviral properties. Salt and pepper, to taste
Here are a few examples of teas that are enjoyed in the 1. Mix all vegetables in a bowl with olive oil and lemon juice.
Mediterranean: 2. Top with crumbled feta cheese. Toss with salad.
Mint Tea - Helps with digestion, coughs, and bad breath. Mint
Serves 4 as main dish salad
tea may also help with mental clarity and relaxation.
Serves 6 as side salad
Green Tea - Packed with antioxidants, green tea has been
shown to decrease the risk of congestive heart failure, lower Recipe by Bill Bradley, R.D.
blood pressure, and stabilize blood sugar levels in diabetics.
Potentially helpful in reducing cancer cell growth, reducing the
risk of Alzheimer’s, and increasing brain function.
Dressings:
Lemon Parmesan Dressing
Dijon Balsamic Vinaigrette
1/4 cup lemon juice
1 cup extra virgin olive oil 1 cup extra virgin olive oil
1/3 cup balsamic vinegar 1/2 cup grated parmesan cheese
1 tablespoon Dijon mustard 2 teaspoons Dijon mustard
2 tablespoons honey 1 teaspoon dried dill
1/4 teaspoon oregano 2 cloves garlic, pressed through garlic press
Salt and pepper, to taste Salt and pepper, to taste
1. Mix all ingredients in a bowl and whisk for about 2 minutes 1. Mix all ingredients in a bowl and whisk for about 2 minutes
until mixture begins to thicken. until mixture begins to thicken.
2. Pour dressing into a jar. Refrigerate for at least 1 hour before 2. Pour dressing into a jar. Refrigerate for at least 1 hour before
serving. serving.

Recipe by Bill Bradley, R.D. Recipe by Bill Bradley, R.D.

Lunch and Dinner

In Crete, the same meal is usually eaten both at lunch and dinner. My suggestion is to cook a recipe for dinner and then have the
leftovers for lunch the next day.

If, when you look through the recipes, you see something that doesn’t appeal to you, I recommend two possibilities: 1) Give it a try
anyway. Recipes from Crete are quite different than what you are probably used to. You might find you like what you think you won’t!
2) Feel free to substitute. We have given you recipes for 3 extra meals. You can substitute these for meals on the plan if you like. Or, if
there is a recipe you really enjoyed, you can always make it again!
 Egg Noodles with Walnuts and Basil
Photo by Christine Dutton

Meal One Egg Noodles with Walnuts and Basil

Leeks and Celery

Egg Noodles with Walnuts and Basil Leeks and Celery

1 pound egg noodles, dry 1/2 cup extra virgin olive oil
4 tablespoons extra virgin olive oil 1 pound celery, thinly
1 onion, grated 1 pound leeks (white part only), cut into thin rounds
1 cup white wine 1 large onion, chopped
1 clove garlic, chopped 1 cup grated tomatoes
1 pound fresh tomatoes, cubed 1½ cups water
1 cup walnuts, chopped Salt and pepper, to taste
2 tablespoons fresh basil, chopped (or 1 teaspoon dried) Nutmeg
Salt and pepper, to taste
1 teaspoon sugar 1. Sauté celery and leeks in olive oil for 5 minutes.
1 teaspoon tomato paste 2. Add the onion and tomatoes. Sauté for 5 minutes more.
3. Add water and simmer for 30 minutes. Add salt and pepper to
1. Sauté onions in 2 tablespoons oil for 5 minutes. taste.
2. Add the wine, garlic, and tomatoes. Simmer for 15 minutes. 4. Once finished, sprinkle (very lightly) with nutmeg.
3. Add the walnuts, basil, salt, pepper, sugar, and tomato paste.
Simmer for 10 minutes or until thick. Serves 8
4. Cook egg noodles according to directions on package. Strain
noodles and add 2 tablespoons of olive oil. Add sauce and toss. Recipe by Koula Barydakis
Serve with freshly grated parmesan cheese. From the book “Foods of Crete: Traditional Recipes from the Healthiest
People in the World”
Serves 6

Recipe by Koula Barydakis

From the book “Foods of Crete: Traditional Recipes from the Healthiest
People in the World”

10 MediterraneanLiving.com | The 7-Day Mediterranean Diet Meal Plan | facebook.com/MediterraneanLiving

 Cucumber, Carrot, and Beet Salad
Photo by Christine Dutton

Meal Two Halibut with Rosemary

Cucumber, Carrot, and Beet Salad

Halibut with Rosemary Cucumber, Carrot, and Beet Salad

4 6-ounce halibut steaks 1 cucumber, sliced into rounds
2 onions, chopped 1 carrot, grated
2 cloves garlic, mashed 1 small or 1/2 large beet, grated
1/2 cup extra virgin olive oil Handful of dark green lettuce
3 fresh tomatoes, cubed small 1/4 cup Dijon vinaigrette (recipe on page xx)
1/2 cup fresh lemon juice
2 tablespoons rosemary, fresh or dried 1. In a salad bowl, add all veggies and toss with vinaigrette.
Salt and pepper, to taste
1 tablespoon mustard Serves 2

1. Preheat oven to 350 degrees F. Recipe by Bill Bradley, R.D.

2. Sauté the onions and garlic in olive oil for 5 minutes.
3. Add the tomatoes, lemon juice, rosemary, mustard, salt, and
pepper. Sauté for 5 minutes.
4. Place the halibut steaks in one layer on a lightly oiled baking
dish. Cover with rosemary mixture.
5. Cover baking dish with foil and bake for 30 minutes.

Serves 4

Recipe by Koula Barydakis.

From the book “Foods of Crete: Traditional Recipes from the Healthiest
People in the World”

11 MediterraneanLiving.com | The 7-Day Mediterranean Diet Meal Plan | facebook.com/MediterraneanLiving

 Stuffed Tomatoes and Peppers
Photo by Christine Dutton

Meal Three Stuffed Tomatoes and Peppers

Stuffed Tomatoes and Peppers

1. Preheat oven to 350 degrees F.
5 tomatoes 2. Wash the tomatoes. Slice the tops almost off but leave attached
5 green or red peppers to the tomato, creating a “hinge”. Scoop out the insides with a
1 cup parsley, stems removed spoon, reserving pulp for stuffing.
1 cup dill, stems removed 3. Wash the peppers, slice the tops almost off, but leave attached to
2 large onions, cut into quarters the pepper, creating a “hinge”. Remove and discard seeds.
1 cup water 4. In a blender, add the insides of the tomatoes with the parsley,
1 tablespoon tomato paste dill, onions, 1 cup water, and tomato paste. Blend for 2 minutes.
1 cup uncooked rice 5. Pour the blended mixture into a bowl. Add the rice, oil, salt, and
1/2 cup extra virgin olive oil pepper. Mix well with a spoon.
1 teaspoon salt 5. Fill each tomato and pepper with the rice/vegetable mixture.
1/2 teaspoon pepper Put in a casserole dish.
6. For the sauce, mix the 1/2 cup olive oil, tomato paste, water,
For the sauce: salt, and pepper. Cover the tomatoes and peppers with the sauce.
1/2 cup extra virgin olive oil 7. Bake for 1 hour uncovered or until rice is done.
1 tablespoon tomato paste
1 cup water Serves 5
1/2 teaspoon salt
Dash of pepper Recipe by Koula Barydakis.
From the book “Foods of Crete: Traditional Recipes from the Healthiest
People in the World”

12 MediterraneanLiving.com | The 7-Day Mediterranean Diet Meal Plan | facebook.com/MediterraneanLiving

 Beef with Eggplant and Herbs
Photo by Christine Dutton

Meal Four Beef with Eggplant and Herbs

Spinach with Lemon
Serve with a salad

Beef with Eggplant and Herbs Spinach with Lemon and Garlic
2 pounds lean beef, cut into bite-sized cubes 10-oz. bag fresh spinach
5 tablespoons extra virgin olive oil 2 tablespoons extra virgin olive oil
2 onions, chopped 2 cloves garlic, chopped
1 lb zucchini, sliced Juice of 1/2 lemon
1 lb eggplant, cubed Salt and pepper, to taste
1 teaspoon dried thyme
1 teaspoon dried sage 1. In a medium sized pot, sauté garlic in olive oil for 1
2 tablespoons fresh mint, chopped minute.
Salt and pepper, to taste 2. Add spinach and sauté until wilted.
3. Add lemon juice, and salt and pepper to taste.
1. In a pot, heat half of the oil and brown the meat. Cover
the meat with water and simmer. Serves 2-4
2. In another pot, add the rest of the oil and sauté the
onions and vegetables until soft, about 10 minutes. Recipe by Bill Bradley, R.D.
3. Stir in the tomatoes, then add the vegetable mixture to
the meat.
4. Add the thyme, sage, and mint. Add salt and pepper to
taste. Bring to a boil and simmer for 45 minutes.

Serves 6

Recipe by Koula Barydakis.

From the book “Foods of Crete: Traditional Recipes from the
Healthiest People in the World”

13 MediterraneanLiving.com | The 7-Day Mediterranean Diet Meal Plan | facebook.com/MediterraneanLiving

 Cretan Salad
Photo by Christine Dutton

Meal Five Cretan Salad

Serve with whole grain bread

Cretan Salad
2 or 3 zucchini, sliced into thin rounds 1. Boil zucchini until soft. Rinse in cold water to cool, drain.
4 potatoes, cut into cubes 2. Boil potatoes until soft. Rinse in cold water to cool, drain.
2 tomatoes, sliced 3. Add all ingredients. Toss lightly. Season with salt and pepper
2 cucumbers, peeled and sliced to taste. Chill until ready to serve.
1 onion, sliced into thin rings
1/2 cup pitted Greek olives Serves 4
1/2 cup lemon juice
3 hard boiled eggs, sliced into quarters Recipe by Koula Barydakis.
From the book “Foods of Crete: Traditional Recipes from the
4 ounces of Greek feta, cubed Healthiest People in the World”
1 teaspoon dried oregano
Salt and pepper, to taste

14 MediterraneanLiving.com | The 7-Day Mediterranean Diet Meal Plan | facebook.com/MediterraneanLiving

 Black-Eyed Beans with Herbs
Photo by Bill Bradley

Meal Six Black-Eyed Beans with Herbs

Serve with a Salad

Black-Eyed Beans with Herbs

2 large (29 oz) or 4 small (15 oz) cans black-eyed beans 1. Drain beans, reserving liquid.
2. Heat oil in a deep pot. Sauté beans, parsley, dill, onions, and
1/2 cup extra virgin olive oil
carrots for 3 minutes.
1 cup fresh parsley, stems removed, chopped 3. Add bay leaves, orange peel, tomato paste, 2 cups reserved
1 cup fresh dill, stems removed, chopped liquid from beans, and 1 cup water.
4 green onions, thinly sliced 4. Stir and cook for 30 minutes.
2 carrots, peeled and grated 5. Add salt and pepper to taste.
2 bay leaves
2 slices orange with peel and flesh Serves 6
2 tablespoons tomato paste
Salt and pepper, to taste By Koula Barydakis and Bill Bradley, R.D.
From the book “Foods of Crete: Traditional Recipes from the
Healthiest People in the World”

15 MediterraneanLiving.com | The 7-Day Mediterranean Diet Meal Plan | facebook.com/MediterraneanLiving

 Lentil Soup
Photo by Christine Dutton

Meal Seven Lentil Soup

Serve with Feta Cheese and Olives

Lentil Soup
serve with Feta Cheese and Olives
1. In a deep pot, add lentils and 6 cups water. Bring to a boil and
1 pound lentils, washed well, stones removed continue boiling for 15 minutes.
6 cups water 2. Add remaining ingredients and continue cooking on a low
1 cup extra virgin olive oil boil for 30 minutes or until lentils are soft. Add more water if
2 cloves garlic needed.
2 tablespoons tomato paste
1 onion, grated Serves 6
3 carrots, grated
1 slice orange, peel and flesh Recipe by Koula Barydakis and Bill Bradley, R.D.
1 bay leaf From the book “Foods of Crete: Traditional Recipes from the
Salt and pepper, to taste Healthiest People in the World”

16 MediterraneanLiving.com | The 7-Day Mediterranean Diet Meal Plan | facebook.com/MediterraneanLiving

 Green Beans with Lean Pork or Chicken
Photo by Christine Dutton

BONUS
meal one Green Beans with Lean Pork or Chicken
Serve with a Greek Salad (recipe on pg. 8)

Green Beans with Lean Pork

(in the Slow Cooker)
A tasty way to get two servings of veggies per bowlful and satisfy 1. Add all ingredients to a slow-cooker (also called a crockpot).
the hungry meat-eater! Stir well.
2. Cook on high for 6 hours or low for 10 hours. Meat should be
1 pound lean pork, cut into bite-sized cubes (or substitute fork-tender.
chicken)
1 large onion, chopped Serves 4
1/2 cup extra virgin olive oil
2 carrots, thinly sliced Recipe by Koula Barydakis and Bill Bradley, R.D.
2 celery sticks, sliced thin Adapted from the book “Foods of Crete: Traditional Recipes from the
3 fresh tomatoes, grated or 2 cups canned crushed tomatoes Healthiest People in the World”
1 pound green beans (fresh or frozen)
2 potatoes, peeled and cut into quarters
Salt and pepper, to taste

17 MediterraneanLiving.com | The 7-Day Mediterranean Diet Meal Plan | facebook.com/MediterraneanLiving

 White Bean Soup
Photo by Christine Dutton

BONUS
meal two White Bean Soup
Serve with crusty whole grain bread and a salad

White Bean Soup

serve with crusty whole grain bread and a salad

4 large carrots, thinly sliced 1. Sauté carrots, celery, and onion in olive oil on medium heat
5 celery sticks, thinly sliced until soft. Add oregano and basil.
1 large onion, thinly sliced 2. Add orange slices and tomato paste. Sauté for 2 minutes.
1 cup extra virgin olive oil 3. Add cannellini beans, 3 cans with liquid, 1 can drained.
1/2 teaspoon dried oregano 4. Simmer for 20 minutes.
1/2 teaspoon dried basil
3 slices orange, with peel Serves 8
2 tablespoons tomato paste
4 15-oz. cans cannellini beans Recipe by Koula Barydakis and Bill Bradley, R.D.
Adapted from the book “Foods of Crete: Traditional Recipes from the
Healthiest People in the World”

18 MediterraneanLiving.com | The 7-Day Mediterranean Diet Meal Plan | facebook.com/MediterraneanLiving

 Salmon with Yogurt,
Spinach, Lemon and Capers
Photo by Christine Dutton

BONUS
meal three Salmon with Yogurt, Spinach, Lemon and Capers

Salmon with Yogurt, Spinach,

Lemon and Capers
2 lemons, peeled and thinly sliced 1. Preheat oven to 350 degrees F.
1 container (16-18 oz) Greek yogurt 2. Layer the lemon slices in the bottom of a casserole dish (needs
8 cloves garlic, minced or squeezed through garlic press to be big enough to fit salmon in one layer).
10-ounce bag fresh spinach, chopped 3. Mix yogurt, garlic, spinach, olive oil, dried dill, salt, pepper,
1/4 cup extra virgin olive oil and capers in a bowl.
2 teaspoons dried dill 4. Place salmon on top of lemon slices.
1/8 teaspoon salt 5. Cover salmon with yogurt mixture.
1/8 teaspoon ground black pepper 6. Cover casserole dish tightly with aluminum foil or other tight
1/2 cup capers, drained cover.
1 ½ pounds fresh salmon filet (wild, not farm raised, if possible) 7. Bake covered for 20 minutes, uncover and continue baking for
10-20 minutes more, or until salmon is flaky and no longer pink
in the middle. Drain excess liquid if necessary.

Serves 6

Recipe by Bill Bradley, R.D.

19 MediterraneanLiving.com | The 7-Day Mediterranean Diet Meal Plan | facebook.com/MediterraneanLiving

 Patata Salata
Photo by Christine Dutton

BONUS
recipe Patata Salata

Patata Salata
1.
Cut the onion into thin slices, then cut slices in half.
1 medium white onion 2.
Peel the potatoes, cut into large bite-sized chunks of
5-6 medium-large potatoes approximately the same size, and rinse well.
1/2 cup of extra virgin olive oil 3.
Add potatoes to a pot of cold water to cover by 1 1/2 inches,
1/4 cup of lemon juice bring to a boil, and boil at medium-high heat. Test after 15
zest of 1 lemon minutes for doneness - they should be easily pierced with a fork.
2 cloves of garlic, crushed 4.
Remove when done, drain, and place in a serving bowl or dish.
1 Tbsp capers 5.
Add onions and toss.
1/4 cup of chopped fresh parsley 6.
To make the dressing, in a small bowl, combine olive oil,
sea salt and pepper to taste lemon juice, lemon zest, garlic, capers, parsley, salt, and pepper
  with a whisk.
7.
Mix the dressing into the salad and serve hot or at room
temperature.

Serves 6

Recipe by Christine Dutton

20 MediterraneanLiving.com | The 7-Day Mediterranean Diet Meal Plan | facebook.com/MediterraneanLiving

 Mediterranean Diet Resources
I hope you enjoyed your week of eating Mediterranean! To learn more about Mediterranean diet and lifestyle,
check out some of my favorite resources, listed below.

More of our Favorite Greek Recipes:

Summer Veggies with Roasted Almonds Recipe Video with Recipe

Horta and Potatoes Recipe Video with Recipe

Feta Cheese Pancake (Tiganopita me Feta)

Lamb Stew with Spinach & Garbanzos

Tomato Slices with Feta Cheese

Websites and Blogs:

www.mediterraneanliving.com
How to eat and live the Mediterranean Way. Includes recipes and cooking videos.

www.oldwayspt.org
Oldways created the Mediterranean Food Guide Pyramid. Full of recipes from all over the Mediterranean.

http://www.olivetomato.com
Elena Paravantes is a Greek-American Registered Dietitian who lives in Greece.
Full of great information about the Mediterranean diet with lots of traditional recipes!

http://www.aglaiakremezi.com
Aglaia Kremezi has written many Greek and Mediterranean cookbooks, and her blog “Aglaia’s Table”
is a rich resource for traditional Greek recipes.

http://kouzinacousins.com
Part of a large, extended Greek family, the Kouzina cousins have been
blogging delicious recipes from the mainland for years.

Cookbooks:
Foods of Crete: Traditional Recipes from the Healthiest People in the World
Koula Barydakis and Bill Bradley, R.D., L.D.N.

The Complete Books of Greek Cooking: The Recipe Club of St. Paul’s Orthodox
Cathedral St. Paul’s Greek Orthodox Church

The Foods of the Greek Islands: Cooking and Culture at the Crossroads of the Mediterranean,
Aglaia Kremezi

Ikaria: Lessons on Food, Life, and Longevity from the Greek Island Where People Forget to Die,
Diane Kochilas

21 MediterraneanLiving.com | The 7-Day Mediterranean Diet Meal Plan | facebook.com/MediterraneanLiving