Mediterranean Minutes • Master the Mediterranean Diet

Mediterranean Minutes • Master the Mediterranean Diet

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Mediterranean Minutes • Master the Mediterranean Diet
Mediterranean Minutes • Master the Mediterranean Diet
the MM resource index

the MM resource index

makes it easy to find what you're looking for... Mediterranean diet healthy meal plans, PDF guides & recipes

Caroline J. Beck's avatar
Caroline J. Beck
Jan 01, 2025
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Mediterranean Minutes • Master the Mediterranean Diet
Mediterranean Minutes • Master the Mediterranean Diet
the MM resource index
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categories

healthy guides

pasta? in a diet? yes.please. + PDF
eating the mediterranean way every day basics
top 10 spices & herbs for the Mediterranean diet
6 easy Mediterranean diet recipes for fall
easy Mediterranean diet breakfasts for beginners
Mediterranean diet food list for beginners
Mediterranean diet salad-in-a-jar
buddha bowl basics
5-Day meal plan master class
best diet 2024
best prep & storage tips
593,775 healthy salads on the mediterranean diet

healthy menu meal plans

what I eat in a day
healthy menu meal plan #1
healthy menu meal plan #2
healthy menu meal plan #3
healthy menu meal plan #4
healthy menu meal plan #5
healthy menu meal plan #6
healthy menu meal plan #7
healthy menu meal plan #8
healthy menu meal plan #9
healthy menu meal plan #10
healthy menu meal plan #11
healthy menu meal plan #12
healthy menu meal plan #13
healthy menu meal plan #14
healthy menu meal plan #15
healthy menu meal plan #16
healthy menu meal plan #17
healthy menu meal plan #18
healthy menu meal plan #19
healthy menu meal plan #20
healthy menu meal plan #21
healthy menu meal plan #22
healthy menu meal plan #23

tips & tricks

how to follow the best diet of 2025
12 reasons to love the Mediterranean diet
10 easy ways to add 5 a day
how to stock your Mediterranean pantry
avoid these meal prep mistakes
6,840 simple soups in 5 simple steps
47 ways to save money on the Mediterranean diet
every day Mediterranean: 30-day kick start plan for beginners
boost your mood with happy meals
what to know: protein
10 healthy snacks to battle bloating
what to know: grains 
10 super foods & the Mediterranean diet 
top 10 kitchen tools 
master olive oil storage 
how to buy genuine olive oil 
what to know: olive oil basics 
ultimate olive oil choice 
10 tips to avoid dehydration 
3 secret ways to cook beans to avoid gas & bloating 
simple guide to olive oil: part 1 
simple guide to olive oil: part 2 
simple guide to olive oil: part 3 
simple guide to olive oil: part 4 
Mediterranean diet healthy swap #10 
Mediterranean diet healthy swap #9 
Mediterranean diet healthy swap #8 
Mediterranean diet healthy swap #7 
Mediterranean diet healthy swap #6 
Mediterranean diet healthy swap #5 
Mediterranean diet healthy swap #4 
Mediterranean diet healthy swap #3 
Mediterranean diet healthy swap #2 
Mediterranean diet healthy swap #1 
Mediterranean diet FAQ | #12 most burning question 
Mediterranean diet FAQ | #11 most burning question 
Mediterranean diet FAQ | #10 most burning question 
Mediterranean diet FAQ | #9 most burning question 
Mediterranean diet FAQ | #8 most burning question 
Mediterranean diet FAQ | #7 most burning question 
Mediterranean diet FAQ | #6 most burning question 
Mediterranean diet FAQ | #5 most burning question 
Mediterranean diet FAQ | #4 most burning question 
Mediterranean diet FAQ | #3 most burning question 
Mediterranean diet FAQ | #2 most burning question 
Mediterranean diet FAQ | #1 most burning question 
how to wash produce | missing link in meal prep 
5 tips to lose weight 
12 most burning questions about the Mediterranean diet + 5 tips 
10 healthy habits that changed my life 
10 myth-busting, money-saving tips on the Mediterranean diet 
raw vs. cooked: which is best? 
7 reasons why breakfasts help you stay on track 
pantry stash solves #1 reason people break diets 
5 meal prep basics 
pasta salad mistakes to avoid 
top 10 favorite healthy snacks 
eat this, no that! 
10 simple swaps 
meal prep 101 
easiest beginners guide to the Mediterranean diet 
7 ways to reduce food waste 
9 easy steps to the Mediterranean diet 
easiest guide for beginners in 1 minute flat 
9 simple steps to success 
easiest way to seed a pomegranate 
do a strip tease with thyme 
dicey way to cut an avocado

by menu type

breakfast

frittata, any which way
overnight oatmeal 
super skinny omelette 
Spanish fried eggs & chorizo 
omelette breakfast, lunch or dinner in a sandwich maker 
perfect hard-boiled eggs
healthy chock-full-of-nuts granola

snacks & starters

almond anchovy dip 
roasted cauliflower hummus 
best Spanish patatas bravas ever 
tortilla de potato chips 
feta pistachio dip 
garlicky white bean dip 
red bell pepper hummus 
crispy honey eggplant chips 
whipped feta & spicy honey 
yummy classic Spanish tapas party 
"last minute company" asparagus tart 
creamy chicken croquetas 
ultra creamy hummus 
5-minute Spanish garlic shrimp 
mojo rojo, a Canary Islands spicy salsa 
sweet pea guacamole 
roasted padron peppers tapa 
labneh: goat cheese spread 
famous "gilda" Spanish tapa 
oven roasted almonds 
roasted beet hummus 
protein-packed healthy snack: fried lentils 
Spanish chorizo & cider tapa 
tuna belly & tomato, a simply special Spanish tapa 
spicy pickled radishes 
classic tzatziki goes extra healthy  
teleme & tomatoes on tiny toasts 
roasted red pepper & walnut dip (muhammara) 
creamy avocado hummus 
hot spinach, tuna & artichoke dip 
flavor-packed olive tapenade dip 
patatas a la riojana in a microwave 
papas arrugadas aka wrinkled potatoes 
wild mushroom & egg tapa 
healthy holiday appetizer #7: holiday spread 
healthy holiday appetizer #6: quinoa-stuffed mushrooms 
healthy holiday appetizer #5: fresh corn & veggie salad 
healthy holiday appetizer #4: creamy stuffed dates 
healthy holiday appetizer #3: butternut squash hummus 
healthy holiday appetizer #2: warm spicy mixed olives 
healthy holiday appetizer #1: sweet spicy mixed nuts

salads & dressings

spanish egg salad
pasta primavera
white bean tuna salad
lemon tahini dressing
ultimate Mediterranean classic: chickpea salad 
maple balsamic dressing 
creamy Parmesan dressing 
classic balsamic dressing 
orange avocado salad 
classic tuna niçoise salad 
winter beets & oranges salad 
crunchy cool raw broccoli salad 
pineapple avocado salad 
classic Mediterranean farro salad 
Spanish potato salad 
walnut & arugula pesto pasta 
orange date dressing 
orzo pasta salad & the best dressing ever 
mushroom parmesan baked risotto 
homemade healthy caesar dressing 
turmeric ginger honey dressing 
almond lemon garlic dressing 
maple cashew dressing 
pistachio citrus dressing 
beet feta walnut winter salad 
5-a-day salad bowl 
picnic-perfect spanish pasta salad 
honey tahini dressing 
party-perfect pasta salad, italian style 
lemon garlic dressing 
greek pasta salad 
healthy green goddess dressing

soups & sides

tuscan white bean, spinach & whole grain stew 
creamy veggie soup 
roasted spicy maple sweet potatoes 
Spanish potato & butternut squash soup 
bean & bacon soup 
true spanish gazpacho 
classic white gazpacho 
mashed butter beans beats potatoes 
lemon rosemary flatbread 
garlic zucchini bites 
totally sauced cannellini beans 
spicy butternut soup 
air-fryer garlic & parmesan broccoli: crispy & crunchy 
protein-packed potato, leek, chickpea soup 
Tuscan white bean soup 
charred zucchini, basil & hazelnuts 
divinely creamy cauliflower & cannellini bean soup 
no-cream creamy red lentil soup 
Greek green bean salad 
lemony barley soup 
tortilla española: spanish omelette 
grilled eggplant with black garlic sauce 
perfectly flavored chicken soup 
Spanish salmorejo, aka the other Gazpacho 
best ever butter beans 
air-fried green beans 
spicy roasted cauliflower steaks 
best ever mashed potatoes almost hands-free 
lima beans, greens & mushrooms 
whole roasted spicy cauliflower

mains

tuna orzo one-pan
spring asparagus, pea & feta pasta
honey mustard salmon
lemony baked rice & beans
harissa honey pork tenderloin
luscious chicken tagine
garlicky lemony clam linguine
mediterranean turkey meatballs
pasta e ceci (pasta & chickpeas)
moroccan chicken with roasted sweet potatoes
warm lentils & roasted beets 
lemon herb salmon with roasted fennel & shallots 
tuscan white bean, spinach & whole grain stew 
healthy turkey chili 
one-pan harissa chicken & veggies 
healthy lentil veggie stew 
air-fryer salmon fillet 
best ever Spanish pork & beans 
low-carb cauliflower pasta salad 
Greek-inspired shrimp scampi orzo 
classic bean & sausage stew 
oh so sweet swiss chard pasta 
Spanish ratatouille, pisto Manchego 
baked salmon with a hint of the tropics 
meatballs & saffron-scented almond sauce 
seafood paella (con mariscos) 
best baked cod ever - Mediterranean style 
succulent salmon & orange salad 
garlicky shrimp pasta 
simple chicken provençal 
chickpea stew one-bowl wonder 
best oven-roasted chicken ever 
creamy mushroom & cashew pasta 
meaty meatless spaghetti 
Persian rice & lentils 
lemon chicken piccata with artichokes 
Mediterranean shrimp & chickpea & beans 
paprika chicken, potatoes & tomatoes 
creamy no-cream butternut risotto 
pasta granny sauce secret revealed 
grilled shrimp scampi pasta with asparagus 
baked rice & sausage 
3 quick & healthy Mediterranean dinners 
baked rice & sausage: arroz al horno

drinks & desserts

lemon yogurt almond cake
best Spanish coffee cocktail "el Barraquito" 
lemon custard: FOOD52 “GENIUS Recipe” 
Spanish gluten-free almond cake 
gluten-free Spanish almond cookies 
famous burnt Basque cheesecake, party-sized 
orange saffron-spiced rice pudding 
orange almond cake & gluten-free 
churros & chocolate 
healthy French toast - Spanish "torrijas" 
quince jelly aka Spanish membrillo

indispensables

perfect quinoa every time 
almond butter, simple and fast 
cashew cream sauce 
Spanish romesco "essential" sauce 
aioli, alioli, garlic mayonnaise 
citrus pistachio pesto 
red pepper pesto 
tomato almond pesto 
roasted san marzano tomatoes 
pickled garlic 
preserved lemons 
tahini butter 
everything green sauce 
roasted garlic paste 
chili crisp, Spanish-style 
simply perfect couscous

by season (coming soon)

spring

summer

fall

winter

by protein (coming soon)

chicken

turkey

seafood

plant-based

pork

red meat

travel & lifestyle

scariest adventure of my life true turron (almond nougat) can only be found in Jijona Spain toss the candy canes, try turrones yellow brick road to Cuenca la trampa del ratón (mousetrap!) from apricots to almond extract crowning glory of the roscón time for cava when the clock strikes 12 port wine: a great excuse for a tasting party from 3-stars to tiny bars: Denia forget about churros, we've got panettone the ending's no surprise and yet... 17 bartender tips for the perfect gin tonic who cares if you can't eat just one? saffron: a Spanish kitchen's BFF mariscada Boston-style tiny tabarca's secret season olive harvest celebration crazy combustible fogueres standing sentry at the castillo mr. toad's wild ride through Spain's southern countryside we've finally made it official sending 2015 up in flames merry-go-round of tapas at Tickets with Albert Adria Bodegas Castaños casa de cera Enric Rosich's marvelous macarons alicante's indigenous grape: monastrell barcelona's welcome mat room with a view can I go too? 9 months in open sea extremes could it take longer? consuming spanish

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Mediterranean Minutes • Master the Mediterranean Diet
Mediterranean Minutes • Master the Mediterranean Diet
the MM resource index
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© 2025 Caroline J. Beck
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