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Narrell - The Mediterranean Diet Cookbook for Two: Effortless Recipes Perfectly Portioned for Pairs. Healthy & Delicious Meals for Every Day

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The Mediterranean Diet for Two is the perfect cookbook to create efficiency in the kitchen and grocery store while still producing nutritious, interesting meals for healthy eating and weight lossTwo-serving cooking is one of the biggest challenges when trying to adhere to an healthy eating plan. All recipes are portioned for 2 servings, which means you wont be eating the same thing for a week or trying to adjust recipes and struggling to figure out proper cooking times and fractions of measurements.No more fussing with recipes. No more eating leftovers. No more wasted food (or money!). No more cobbling together snacks and calling it a meal. Just flavorful Mediterranean recipes from best-selling author Kathrin Narrell. Enjoy delicious Greek lemony chicken skewers and crusty tuna patties, as well as quick polenta with white beans & spinach and plenty of tasty meals that can be pulled together quickly or ahead of time.In The Mediterranean Diet for Two, you will find:Quick breakfast recipes to start the day off rightSoups and salads that make perfect lunchesEffortless appetizers, snacks, and beveragesHearty dinners that dont take all day to prepareSeafood specialtiesDecadent yet healthy dessertsFor a pair to shareAll of the recipes are scaled to feed two people with little leftovers, making shopping easy and preciseand helping you save moneyand much, much more!This is your starting point to living happier and healthier by embracing the Mediterranean diet.Scroll up and click Buy Now With 1-Click or Buy Now to get started!***Please note: Book is available in 2 Paperback formats - Black and White and Full color. Choose the best for you ***full-color edition - Simply press See all formats and versions above the price. Press left from the paperback buttonblack and white version - is the default first

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The Mediterranean Diet Cookbook FOR TWO
Effortless Recipes Perfectly Portioned for Pairs Healthy Delicious Meals - photo 1
Effortless Recipes Perfectly Portioned for Pairs
Healthy Delicious Meals for Every Day Kathrin Narrell Copyright 2020 by - photo 2
Healthy & Delicious Meals for Every Day
Kathrin Narrell
Copyright 2020 by KATHRIN NARRELL
All rights reserved.
No part of this book may be reproduced in any form or by any electronic or mechanical means, except in the case of a brief quotation embodied in articles or reviews, without written permission from its publisher.
Disclaimer
The recipes and information in this book are provided for educational purposes only. Please always consult a licensed professional before making changes to your lifestyle or diet. The author and publisher shall have neither liability nor responsibility to anyone with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained in this book. All trademarks and brands within this book are for clarifying purposes only and are owned by the owners themselves, not affiliated with this document.
Images from shutterstock.com
CONTENTS
INTRODUCTION T he Mediterranean diet incorporates the traditional healthy - photo 3
INTRODUCTION
T he Mediterranean diet incorporates the traditional healthy lifestyles of people from countries including France, Greece, Italy, and Spain. It's generally accepted that these people live longer and suffer less from cancer and cardiovascular disease than most Americans do, so there's a lot we can learn from them, as there are benefits we can get. Especially when multiplied for two persons.
This is the perfect cookbook to create efficiency in the kitchen and grocery store while still producing nutritious, interesting meals for healthy eating and weight loss.
Two-serving cooking is one of the biggest challenges when trying to adhere to a healthy eating plan. All recipes are portioned for 2 servings, which means you wont be eating the same thing for a week or trying to adjust recipes and struggling to figure out proper cooking times and fractions of measurements.
This is your starting point to living happier and healthier by embracing the Mediterranean diet.
RECIPES . BREAKFAST
Rizogalo
SERVINGS: 2 PREP TIME: 5 min. COOK TIME: 45 min.
CARBS 25 g FAT 11 g PROTEIN 8 g CALORIES 234 Ingredients 1 Tbsp butter - photo 4
CARBS 25 g FAT 11 g PROTEIN 8 g CALORIES 234
Ingredients
  • 1 Tbsp butter
  • quart milk
  • 1 pinch of salt
  • cup rice
  • 3" strip of lemon rind
  • cup sugar
  • 1 egg (beaten well)
  • tsp vanilla extract
  • 1 dash ground cinnamon
Directions
  1. Melt butter over medium-high in a large saucepan.
  2. Add milk and salt. Bring it to a boil.
  3. Add lemon rind and rice, boil for 25 minutes or more, stirring to avoid sticking to the bottom. Rice should be tender but not mushy.
  4. Discard lemon rind and stir in sugar.
  5. Beat eggs in a bowl, then add 1 cup warm mixture from the saucepan to temper and prevent eggs from curdling.
  6. Reduce to low and pour egg mixture into the pot, stirring all the time, and cook until it begins to thicken.
  7. Stir in vanilla and remove from heat. Let it cool.
  8. Dust with cinnamon before serving.
Provence Baked Eggs
SERVINGS: 2 PREP TIME: 15 min. COOK TIME: 15 min.
CARBS 5 g FAT 33 g PROTEIN 60 g CALORIES 575 Ingredients 1 tsp Herbes de - photo 5
CARBS 5 g FAT 33 g PROTEIN 60 g CALORIES 575
Ingredients
  • 1 tsp Herbes de Provence
  • 6 eggs
  • 4 slices smoked turkey
  • cup cheddar cheese, cubed
  • cup milk or cream
  • 2 tsp parmesan cheese
  • tsp paprika
  • 2 Tbsp butter or oil
  • salt and pepper, to taste
Directions
  1. Preheat oven to 390F, set the oven rack on the middle level.
  2. Butter two oven safe serving dish.
  3. Add cheddar and the slices cold cut meat
  4. Whisk milk, Herbes de Provence, cheese, salt, paprika, and pepper.
  5. Drizzle 1 Tbsp of milk herb mix on the pan.
  6. Bake eggs for 15-20 minutes or until you get desired doneness.
Quark and Cucumber Toast s
SERVINGS: 2 PREP TIME: 5 min. COOK TIME: 5 min.
CARBS 13 g FAT 5 g PROTEIN 7 g CALORIES 141 Ingredients 2 slices whole-grain - photo 6
CARBS 13 g FAT 5 g PROTEIN 7 g CALORIES 141
Ingredients
  • 2 slices whole-grain bread, toasted
  • 2 Tbsp quark
  • 2 Tbsp shaved cucumber
  • 1 Tbsp dill
  • 1 pinch sea salt
Directions
  1. Top each toast with quark, cucumber, dill, and sea salt.
Tiganopsomo
SERVINGS: 2 PREP TIME: 10 min. COOK TIME: 35 min.
CARBS 44 g FAT 7 g PROTEIN 8 g CALORIES 269 Ingredients 250 grams flour 35 - photo 7
CARBS 44 g FAT 7 g PROTEIN 8 g CALORIES 269
Ingredients
  • 250 grams flour
  • 3,5 grams dried yeast
  • 150 grams lukewarm water
  • tsp sugar
  • tsp salt
  • 1 Tbsp chopped rosemary, mint, parsley, sage, oregano
  • 1 Tbsp olive oil
  • 100 grams feta cheese
  • Extra olive oil for frying
  • balsamic vinegar to drizzle on top
Directions
  1. Mix all components until you get a soft dough. Leave it to rest for 30 minutes.
  2. Divide dough evenly into 4 balls and flatten each one using a roller.
  3. Add to each piece a part of cheese and herbs.
  4. Fold dough around filling and flatten it again.
  5. Preheat olive oil in a frying pan on low heat.
  6. Bake for 15-20 minutes or so, turning them often until bread turns golden brown.
  7. Serve bread on a plate with some balsamic vinegar. Makes two portions of two tiganopsomo breads.
Fig and Ricotta Oats
SERVINGS: 2 PREP TIME: 8 h. COOK TIME: 10 min.
CARBS 47 g FAT 8 g PROTEIN 10 g CALORIES 294 Ingredients 1 cup old-fashioned - photo 8
CARBS 47 g FAT 8 g PROTEIN 10 g CALORIES 294
Ingredients
  • 1 cup old-fashioned rolled oats
  • 1 cup water
  • 2 Pinches of salt
  • 4 Tbsp part-skim ricotta cheese
  • 4 Tbsp chopped dried figs
  • 2 Tbsp toasted sliced almonds
  • 4 tsp honey
Directions
  1. Mix oats, water, and salt in a jar and stir. Cover with lid and put in the fridge overnight.
  2. In the morning, heat oats, if desired. Top with figs, ricotta, almonds and honey.
SOUPS, SALADS & SNACKS
Quick Paella Soup
SERVINGS: 2 PREP TIME: 10 min. COOK TIME: 25 min.
CARBS 34 g FAT 8 g PROTEIN 10 g CALORIES 270 Ingredients 1 Tbsp canola oil - photo 9
CARBS 34 g FAT 8 g PROTEIN 10 g CALORIES 270
Ingredients
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