Meri Raffetto, RDN, is a registered dietitian, content editor, and recipe developer. Wendy Jo Peterson, MS, RDN, is a nutrition and wellness expert, a master’s-level registered dietitian, a nationally recognized speaker, and a culinary nutritionist.

• Introduction 1Part 1: Exploring the Mediterranean Lifestyle 5Chapter 1: Introducing the Mediterranean Diet 7Chapter 2: Discovering the Health Benefits of the Mediterranean Diet 19Part 2: Creating a Healthy Lifestyle with Mediterranean Cooking 37Chapter 3: Planning Your Mediterranean Meals 39Chapter 4: Going to the Market and Stocking Your Kitchen 53Chapter 5: Mastering Mediterranean Cooking with Helpful Tips and Techniques 71Part 3: Starters and Sides 87Chapter 6: Beginning the Day the Right Way 89Chapter 7: Small Appetizers: Starting Off With Tapas, Meze, and Antipasti 105Chapter 8: Whipping Up Some Sauces 137Chapter 9: Creating Fresh, Delicious Salads 151Chapter 10: Savoring Soups and Stews 171Chapter 11: Bringing New Flavor to Vegetable Sides 185Chapter 12: Rediscovering Whole Grains 207Chapter 13: Enjoying Legumes the Mediterranean Way 225Part 4: Main Entrees and Desserts 241Chapter 14: Pasta, Pasta, Pasta! 243Chapter 15: From Pizza to Pitas: Mastering Fast Food 265Chapter 16: Preparing Classic Chicken Entrees 287Chapter 17: Going Under the Sea with Seafood Options 311Chapter 18: Making One-of-a-Kind Meat and Pork Entrees 333Chapter 19: Don’t Forget Dessert! 353Part 5: The Part of Tens 375Chapter 20: Ten Tips for Getting More Plant-Based Foods in Your Diet 377Chapter 21: Ten Myths about the Mediterranean Diet 381Chapter 22: Ten Ways to Build a Mediterranean Lunch Box 385Appendix: Metric Conversion Guide 389Index 393

Meri Raffetto, RDN, is a registered dietitian, content editor, and recipe developer. Wendy Jo Peterson, MS, RDN, is a nutrition and wellness expert, a master’s-level registered dietitian, a nationally recognized speaker, and a culinary nutritionist.

• Introduction 1Part 1: Exploring the Mediterranean Lifestyle 5Chapter 1: Introducing the Mediterranean Diet 7Chapter 2: Discovering the Health Benefits of the Mediterranean Diet 19Part 2: Creating a Healthy Lifestyle with Mediterranean Cooking 37Chapter 3: Planning Your Mediterranean Meals 39Chapter 4: Going to the Market and Stocking Your Kitchen 53Chapter 5: Mastering Mediterranean Cooking with Helpful Tips and Techniques 71Part 3: Starters and Sides 87Chapter 6: Beginning the Day the Right Way 89Chapter 7: Small Appetizers: Starting Off With Tapas, Meze, and Antipasti 105Chapter 8: Whipping Up Some Sauces 137Chapter 9: Creating Fresh, Delicious Salads 151Chapter 10: Savoring Soups and Stews 171Chapter 11: Bringing New Flavor to Vegetable Sides 185Chapter 12: Rediscovering Whole Grains 207Chapter 13: Enjoying Legumes the Mediterranean Way 225Part 4: Main Entrees and Desserts 241Chapter 14: Pasta, Pasta, Pasta! 243Chapter 15: From Pizza to Pitas: Mastering Fast Food 265Chapter 16: Preparing Classic Chicken Entrees 287Chapter 17: Going Under the Sea with Seafood Options 311Chapter 18: Making One-of-a-Kind Meat and Pork Entrees 333Chapter 19: Don’t Forget Dessert! 353Part 5: The Part of Tens 375Chapter 20: Ten Tips for Getting More Plant-Based Foods in Your Diet 377Chapter 21: Ten Myths about the Mediterranean Diet 381Chapter 22: Ten Ways to Build a Mediterranean Lunch Box 385Appendix: Metric Conversion Guide 389Index 393

Meri Raffetto, RDN, is a registered dietitian, content editor, and recipe developer. Wendy Jo Peterson, MS, RDN, is a nutrition and wellness expert, a master’s-level registered dietitian, a nationally recognized speaker, and a culinary nutritionist.

• Introduction 1Part 1: Exploring the Mediterranean Lifestyle 5Chapter 1: Introducing the Mediterranean Diet 7Chapter 2: Discovering the Health Benefits of the Mediterranean Diet 19Part 2: Creating a Healthy Lifestyle with Mediterranean Cooking 37Chapter 3: Planning Your Mediterranean Meals 39Chapter 4: Going to the Market and Stocking Your Kitchen 53Chapter 5: Mastering Mediterranean Cooking with Helpful Tips and Techniques 71Part 3: Starters and Sides 87Chapter 6: Beginning the Day the Right Way 89Chapter 7: Small Appetizers: Starting Off With Tapas, Meze, and Antipasti 105Chapter 8: Whipping Up Some Sauces 137Chapter 9: Creating Fresh, Delicious Salads 151Chapter 10: Savoring Soups and Stews 171Chapter 11: Bringing New Flavor to Vegetable Sides 185Chapter 12: Rediscovering Whole Grains 207Chapter 13: Enjoying Legumes the Mediterranean Way 225Part 4: Main Entrees and Desserts 241Chapter 14: Pasta, Pasta, Pasta! 243Chapter 15: From Pizza to Pitas: Mastering Fast Food 265Chapter 16: Preparing Classic Chicken Entrees 287Chapter 17: Going Under the Sea with Seafood Options 311Chapter 18: Making One-of-a-Kind Meat and Pork Entrees 333Chapter 19: Don’t Forget Dessert! 353Part 5: The Part of Tens 375Chapter 20: Ten Tips for Getting More Plant-Based Foods in Your Diet 377Chapter 21: Ten Myths about the Mediterranean Diet 381Chapter 22: Ten Ways to Build a Mediterranean Lunch Box 385Appendix: Metric Conversion Guide 389Index 393