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Copyright 2020 by Rockridge Press, Emeryville, California

No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, Rockridge Press, 6005 Shellmound Street, Suite 175, Emeryville, CA 94608.

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Interior and Cover Designer: Jami Spittler
Art Producer: Hannah Dickerson
Editor: Anne Lowrey
Production Manager: Riley Hoffman
Production Editor: Melissa Edeburn
Photography 2020 Thomas Story.
Food styling by Alexa Hyman.
Art courtesy Shutterstock: cover (lemon) and pages .

ISBN: Print 978-1-64739-261-1
eBook 978-1-64739-262-8
R0

For Sam and Kitty with love

CONTENTS

I met Donna several years ago in New York City at a business association for women. Her goal back then was to inspire others to live a lifestyle that incorporated the Mediterranean way of living. Since then, I have been an avid reader and watcher of her YouTube channel. I also enjoy sharing many of her recipes with others.

Donna has been living the Mediterranean lifestyle for some time, so it is no surprise that she wanted to spread her knowledge far and wide. Donna has a way of breaking things down so that they are easy to understand. This is a comprehensive and accessible book on Mediterranean cooking.

As a physician, I have encouraged the Mediterranean diet to my patients in my wellness practice. The Mediterranean diet, which is high in vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil, blends the basics of healthy eating with the traditional flavors and cooking methods of the Mediterranean.

The Mediterranean diet helps with heart health and weight loss and is a delicious way to eat. In fact, many of my patients who switch to this diet say theyll never go back to a typical Western diet.

Whether you have health problems or are drawn to the Mediterranean diet for its healthy reputation, this book covers the diets many benefits.

I found Donnas vegetable recipes extremely helpful. Many times, we think of vegetables as being bland, but Donna shows us how to create vegetable dishes that are both nutritious and tasty.

Many of her recipes incorporate grains, beans, and legumes, which are heart healthy and full of fiber to help our gut bacteria.

There are fun dishes such as pizza, wraps, and snacks as well as traditional pasta and bread recipes. I found the sauces and seasoning suggestions useful.

Donnas culinary talents make this a must-have cookbook for those who foster wellness in their lives and are looking to delve into Mediterranean cuisine.

Sharon T. McLaughlin, MD FACS

F OUNDER OF S HARON M ACK W ELLNESS.COM

Lets start a new relationship with food.

Lets eat not just because we are hungry or feeling blue, but because it gives us energy, heals our bodies, and tastes delicious.

I want you to adore food. Savor it. Food feeds your brain, makes you smarter, and makes you more beautiful. Food can change your life.

Id like to introduce you to one of the most studied diets in the world, with proven health benefits.

Before I found the Mediterranean diet, I was overworked, overwhelmed, and overweight. I worked a demanding job in online publishing. My hours were long, and most days I ate lunch in a hurry at my desk while catching up on email. In the evenings, I got home too late to cook, so most of the time I went out to restaurants or ordered takeout. I ate late and then went to bed right after.

This wasnt a sustainable way to live and eventually my body rebelled. I developed high blood pressure. My doctor said that it was mainly because I was overweight and that I could control it by eating more vegetables, reducing my portion sizes, and taking walks. Vegetables, he said, were key.

I had tried many fad diets in the past. They generally left me feeling deprived, weak, and frustrated. I was ready for something new, and I found it in something oldancient, even.

At the same time, I started doing research into my family tree and became interested in my Italian heritage. I read about the Mediterranean diet and decided to try eating the way my ancestors did.

I eased myself into it at first. I started by making food swaps like olive oil for butter and fish for meat. I felt better. But I wasnt losing weight. I realized that even though I was eating healthy foods, I was still eating too much. Thats when I tried an experiment.

For one month I completely immersed myself in the Mediterranean lifestyle. I did so with a male partner. We weighed ourselves and took measurements all over our bodies. For 30 days, we ate healthy Mediterranean meals. We practiced portion control. We moved our bodies more by going to the gym every other day and taking walks after dinner.

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