In this course you will learn how to prepare a series of Mediterranean inspired dishes which span from Spain to Turkey that not only offer a feast for the senses but also incredible health benefits. You won't feel deprived enjoying these dishes that are quick and easy to prepare and often very economical. We will start with appetizers that can also be enjoyed as healthy snacks and include dishes such as Marinated Olives and Hummus. We will explore a variety of chicken dishes such as Balsamic Chicken and traditional Algerian Couscous. Seafood dishes will also be taught and include Garlic Shrimp and Fish en Papillote. A variety of vegetable dishes will inspire you to broaden your repertoire and include dishes such as Ratatouille and Chakchouka. You will learn how to make pasta in your own home with three fresh and delicious pasta sauces to accompany the pasta. Instructions on how to prepare homemade yogurt will also be presented with no special equipment required except a thermometer. Finally, we’ll finish off with satisfying that sweet tooth with video instruction on how to prepare Balsamic Strawberries and festive Baklava. After you complete this course you will leave inspired to bring some of the Mediterranean table into your home so that you and your loved ones can lead happier and healthier lives.
Roasted Almonds
An easy and delicious appetizer or snack full of healthful fats, fiber and vitamins!
fresh rosemary, 2-3 sprigs
fresh thyme, 2-3 sprigs
Salt, 1 tspn
Unroasted Almonds, 1 ½ cups
Olive oil, 2 tbspns
Marinated Olives
Olives are a hallmark of Mediterranean cuisine. Marinating them with herbs and lemon zest amps up the flavor and health benefits!
Olives, 2 cups
Garlic, 1 clove
Fresh thyme, 1 tbspn
Fresh sage (or other fresh herb), 1 tbspn
Peeled lemon zest, 1 lemon
Olive oil, ¼ cup
Hummus
Homemade hummus is so much better than store bought and is both delicious and full of health benefits!
Dried Chickpeas, 1 16oz bag to yield at least 4 cups of cooked chickpeas for pureeing with leftovers for garnish (reserve cooking water)
Bay leaf, 1
Garlic, 3-4 cloves (adjust to taste)
Tahini (sesame seed paste), ¾ cup
Lemon zest and juice, 1 lemon
For garnish
Leftover cooked chickpeas
Cumin, 1 tspn
Coriander, 1 tspn
Lemon zest, 1 tspn
Olive oil, ¼ cup
Paprika, 1 tspn
Dried Mint, 1 tspn
Herbs and Spices to Wake up your Chicken
Chicken can be bland, but these simple herbs and spices produce delicious chicken in seconds!
1. Fennel Seeds
2. Herbes de Provence
3. 1 part Cumin Seeds + 2 part Coriander Seeds (ground)
Balsamic Chicken
Rich balsamic vinegar makes this chicken super delicious, and you won’t believe how easy the recipe is!
Lemon zest and juice, 1 lemon
Garlic, 2 cloves
Dijon mustard, 2 tbspns
Balsamic vinegar, ¼ cup
Olive oil, 2 tbpns
Salt
Freshly ground black pepper
Fresh parsley for garnish
Chicken Piccata
This chicken dish comes together very quickly and has a delicious Mediterranean citrus flavor!
Boneless Skinless Chicken breast, 3
Olive oil, 2 tbspn
Butter, 2 tbspn
Salt
Freshly ground black pepper
All purpose flour, 1 cup
Chicken broth, ½ cup
Lemon zest and lemon juice, 1 lemon
Rinsed caper, ¼ cup
Flat leaf parsley for garnish
Couscous
This couscous recipe is from my Algerian family. It is a staple of Algerian cuisine.
Chicken cut up into pieces, 1
Onions, 3 medium
Salt
Paprika, 2 tbspns
Black Pepper, 1 tbpsn
Ras el hanout, 2 tbspns
Tomato paste, 2 tbpsns
Soaked chickpeas, 1 cup
Zucchini, 2
Baby carrots, 1 cup
Cabbage, ½ head
Fava beans, 1 cup
Fin couscous, 4 cups
Corn oil, 2 tbspns
Butter, 3 tbspns
Buttermilk to drink with the couscous
Garlic Shrimp
An easy and delicious way to prepare shrimp.
Garlic, 5-6 cloves
Olive oil, 2 tbspns
Shrimp, 1 lb
Fresh herbs such as rosemary, thyme, mint, 1 tbspn each
Dried oregano, ½ tbspn
Dried red pepper flakes, 1 tspn
Salt
Freshly ground black pepper
Fish en Papillote
Fish can be quickly prepared this way to retain its moisture and flavor. An assortment of vegetables to your liking can be used creating a full meal in minutes.
Well washed leek, 1
Fennel fronds (optional), 2 tbspns
Flat leaf parsley, 2 tbspns
Bell pepper, 1
Carrots, ½ cup
Sliced Mushrooms, ½ cup
Garlic, 2 cloves
Lemon zest and juice, 1 lemon
Boneless skinless fish, 4 portions
Capers, 1 tbspn
Fennel seeds, 1 tbspn
Fresh thyme, 4 sprigs
Parchment paper, 4 sheets
Salt
Freshly Ground black pepper
Olive oil, 4 tbspns
Chicken or vegetable broth, 4 tbspns
Egg, 1
Bouillabaisse
This hearty seafood stew can use any seafood you have on hand. The saffron makes it extra special.
Shrimp, 1 lb
Lobster tails, 2
Scallops, 1 lb
Orange zest and juice, 1 orange
Fennel seeds, 1 tbspn
Crushed tomatoes, 1 28 oz can
Saffron, 1 tspn
Potatoes, 2 medium
Onion, 1
Garlic powder, 1 tbspn or 3 garlic cloves
Salt
Freshly ground black pepper
Rouille
Mayonnaise, ½ cup
Tomato paste, 1 tbpn
Sriracha, 1 tspn
Garlic powder, 1 tspn or 1 garlic clove
Salt
Freshly ground black pepper
Toasted sliced hearty bread
Dukkah Spice Blend
Use this spice blend over any cooked vegetable to make them extra delicious!
Almonds, ½ cup
Walnuts, ½ cup
Hazelnuts, ½ cup
Sesame seeds, ¼ cup
Cumin, 1 tbspn
Coriander, 2 tbspns
Salt
Beautiful Broccoli
Broccoli prepared this way stays bright green and is super delicious. It also keeps a lot of the anti-cancer compounds it has.
Broccoli, 2 lbs
Garlic, 2 cloves
Olive oil, 3 tbspns
Red pepper flakes, 1 tspn
Salt
Freshly ground black pepper
Ratatouille
Ratatouille is a rustic vegetable dish made famous by the Pixar movie about a rat that can cook. It is full of healthy vegetables and great flavor.
Zucchini, 1 large
Red bell pepper, 1 large
Eggplant, 1 large
Olive oil, 1/2 cup
Herbes de Provence, 1 ½ tbspn
Salt
Freshly ground black pepper
Onion, 1 large
Garlic, 3 cloves
Tomatoes, 2 large
A can of crushed tomatoes, 28 oz
Honey to taste
Red wine vinegar to taste
Chakchouka
This vegetarian dish comes together very quickly and is popular in North Africa and the Middle East.
Onion, 1 large
Garlic, 2 cloves
Green Bell Pepper, 1
Red Bell Pepper, 1
Roma tomatoes, 3
Olive oil, 2 tbspns
Salt
Freshly ground black pepper
Eggs, 4
Scallions and fresh parsley for garnish
Fennel Orange Mushroom Salad
A fabulous salad to add to your repertoire, it is full of fresh crisp anise flavored fennel, juicy oranges and meaty mushrooms…Yum!
Fennel bulb, 1
white button mushrooms, 4-6
Zest and Juice of lemon, 1
Zest and juice of orange, 1
Garlic clove, 1
Dijon mustard, 1 tbspn
Honey, 1 tspn
Salt
Freshly ground black pepper
Olive oil, ½ cup
Grated parmesan cheese, ½ cup
Lentil Salad
This simple, yet flavorful lentil salad couldn’t get more healthier and easier, enjoy!
Dry lentils, 1 lb
Garlic, 4 cloves
Fresh mint. ½ cup
Fresh flat leaf parsley, ½ cup
Scallions, 4
Lemon zest and juice, 1
Olive oil, ½ cup
Salt
Freshly ground black pepper
Turkish Braised Green Beans
Green Beans get dressed up with a flavorful tomato sauce and cooked to perfection as they are prepared in the Turkish style.
Onion, 1 large
Roma tomatoes, 3
Green beans, 2 lbs
Olive oil, 2 tbspns
Garlic, 2 cloves
Tomato sauce, 8 oz can
Honey, 1 tbspn
Salt
Freshly ground black pepper
Plain yogurt, 1 cup
Lemon, 1
Fresh mint for garnish
Homemade Pasta
Learning to make homemade pasta is a game changer that will enhance your life and impress your friends!
All Purpose flour, 500 g or 3 cups
Eggs, 5 large
Salt, ½ tspn
Olive oil as needed
Easy Fresh Tomato Sauce
This super quick fresh tomato sauce is fantastic when tomatoes are plentiful and in season. You can use it not only on pasta but also as a sauce for fish and chicken.
Garlic, 1 clove
Olive oil, ¼ cup
Fresh tomatoes chopped, 2 cups
Fresh basil, 1/4 cup
Basil Pesto
Pesto is a raw, crushed sauce which can be made from fresh herbs, mushrooms and even sun-dried tomatoes. This basil version is the most popular and is from the Genoa region of Italy.
Parmesan cheese, ¼ cup
Garlic, 1 clove
Pine nuts, ¼ cups
Fresh basil, 2 cups
Olive oil, ½ cup
Lemon Juice, 2 tspns
Salt
Freshly ground black pepper
Easy Mushroom Sauce
Mushrooms are so hearty and flavorful; you hardly miss meat when you eat them. This easy mushroom sauce can use any variety of mushrooms you have on hand. It makes for a delicious pasta sauce or can be served over chicken or fish.
Leek, 1
White button mushrooms, 2 cups
Shitake mushrooms, 2 cups
Garlic, 2 cloves
Olive, 3 tbspns
Salt
Freshly ground black pepper
Fresh rosemary, 2 sprigs
Fresh thyme, 3 sprigs
Lemon zest and lemon juice, 1 lemon
Butter, 2 tbspns
Fresh flat leaf parsley, ¼ cup
Polenta
Polenta is an easy side dish that is both hearty and economical. It pairs well with a multitude of fish, chicken and vegetable dishes.
Water, 6 cups
Salt, 2 tspns
Corn meal, 1 ¾ cup
Butter, 1 tbspn
Homemade Yogurt
Learning how to make your own yogurt is not only economical, but you will produce much higher quality yogurt with greater health benefits than can be found on the store shelves.
Whole milk, 2 quarts
Plain yogurt, ½ cup
Balsamic Strawberries
Adding vinegar to strawberries doesn’t sound like it would be delicious but wait until you try them. This super easy dessert is both delectable and sophisticated not to mention full of health benefits.
Strawberries, 1 lb
Honey, 3 tbspns
Balsamic vinegar, ¼ cup
Heavy whipping cream, 1 cup
Fresh mint for garnish
Baklava
One of my all-time favorite desserts, baklava is very popular as a celebratory dessert in North Africa and the Middle East. This recipe is made with honey instead of sugar syrup which makes it both healthier and more delicious.
Ground Almonds, 3 cups
Ground Walnuts, 3 cups
Sugar, ½ cup
Cinnamon, 2 tbspn
Orange blossom water, 2 tspns
Phyllo dough, 1 16 oz box
Butter, 2 sticks
Honey, ¾ cup
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