Mediterranean Cookbook for Two Seniors – Recipes for Diabetes

Description

MEDITERRANEAN COOKBOOK FOR TWO SENIORS
Recipes for Managing Type 2 Diabetes and Weight Control.

The Mediterranean diet is a celebration of fresh, vibrant ingredients and time-honored traditions. Known for its versatility and rich flavors, this beloved cuisine has long been cherished for its ability to nourish both body and soul. Here, the sun-drenched shores of the Mediterranean meet a thoughtful approach to health, offering meals that are not only full of life but also crafted to support your unique dietary needs.

Living with Type 2 Diabetes and focusing on weight control does not mean sacrificing flavor or enjoyment at the table. Instead, it’s about rediscovering balance—lean proteins, heart-healthy fats, whole grains, and an abundance of fresh, non-starchy vegetables come together to create satisfying meals that are as wholesome as they are delicious. The recipes in this book prioritize gentle ingredients and careful preparation techniques, enhancing natural flavors without relying on added sugars, refined carbohydrates, or excess fats. Each dish has been thoughtfully adapted to be kind to your body while embracing the essence of Mediterranean cooking.

Breakfast Delights:

Greek Yogurt with Walnuts and Fresh Berries
Spinach and Feta Omelette
Tomato and Olive Oil Bruschetta on Whole Grain Bread
Oatmeal with Chia Seeds and Sliced Apricots
Avocado and Poached Egg on Rye Toast
Whole Wheat Pancakes with Fresh Fig Compote
Mediterranean Veggie Scramble with Herbs
Smoked Salmon and Cucumber Tartine
Almond Flour Muffins with Lemon Zest
Cottage Cheese with Sliced Pears and Pistachios

Healthy Lunches:

Grilled Chicken and Zucchini Salad with Lemon Vinaigrette
Quinoa Tabouleh with Chickpeas and Parsley
Mediterranean Lentil Soup with Carrots and Spinach
Hummus and Roasted Vegetable Wrap (Whole Grain)
Tuna Salad with Cannellini Beans and Arugula
Baked Falafel with Tzatziki Sauce
Shrimp and Avocado Salad with Citrus Dressing
Cucumber, Tomato, and Feta Salad with Fresh Basil
Sardine and Roasted Pepper Open-Faced Sandwich
Eggplant and Chickpea Stew with Cumin

Wholesome Dinners:

Baked Cod with Cherry Tomatoes and Olives
Lemon-Herb Grilled Chicken with Asparagus
Zucchini Noodles with Pesto and Grilled Shrimp
Whole Wheat Orzo with Spinach and Grilled Salmon
Stuffed Bell Peppers with Quinoa and Turkey
Herb-Crusted Tilapia with Steamed Broccoli
Grilled Lamb Chops with Mint-Yogurt Sauce
Ratatouille with Fresh Herbs and Olive Oil
Cauliflower Rice with Sautéed Spinach and Garlic
Balsamic Roasted Chicken Thighs with Green Beans

Nutritious Snacks:

Roasted Red Pepper and Walnut Dip (Muhammara)
Cucumber and Hummus Slices
Stuffed Grape Leaves with Brown Rice
Almonds and Fresh Apricots Snack Mix
Whole Wheat Pita Chips with Baba Ganoush
Zucchini Fritters with Greek Yogurt Dip
Fresh Veggie Sticks with Tzatziki
Baked Kale Chips with Sea Salt
Olive Tapenade on Whole Wheat Crostini
Apple Slices with Almond Butter

Light Desserts:

Baked Pears with Cinnamon and Walnuts
Greek Yogurt Parfait with Pomegranate Seeds
Dark Chocolate-Dipped Strawberries
Lemon-Almond Biscotti (Low Sugar)
Chilled Melon and Mint Salad
Roasted Figs with Ricotta and Honey Drizzle
Orange Segments with Pistachios and Cardamom
Frozen Yogurt Bark with Nuts and Berries
Almond and Date Energy Bites
Stewed Apples with Spiced Almond Crumble