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Mediterranean Diet

The Mediterranean Diet focuses on plant-based foods and healthy fats. The ingredients include veggies, fruits, and whole grains, some fish, yogurt, and cheese, and little to no meat. And it relies on extra virgin olive oil as the source of fat.

  • Tahini Banana Soft Serve {quick & easy}
  • Mayonnaise {oil-free & egg-free}
  • Spanakopita Frittata
  • Roasted Carrot Lentil Salad
  • Chopped Salad & Lemon Vinaigrette
  • Celery Root Soup
  • Date Truffles
  • Melba Toasts {grain-free}
  • Whole Roasted Cauliflower
  • Hummus & Roasted Chickpeas
  • Moroccan Lentil Soup
  • Butternut Squash Curry Bowl
  • Quesadillas {two ways}
  • Roasted Stuffed Delicata Squash
  • Date Purée
  • Cinnamon Raisin Bread {grain-free}
  • Simple Sandwich Bread {grain-free}
  • Moussaka {Veggie}
  • Spinach Frittata Muffins
  • Lentil Tortillas & Wraps
  • Zucchini Snack Cake and Vanilla Icing
  • Crunchy Peach Lentil Salad
  • Zucchini Muffins {almond flour}
  • Mushroom Parmigiana
  • Niçoise Salad {and herb vinaigrette}
  • Gemista {stuffed tomatoes}
  • Avocado Toast
  • Spanakorizo {spinach with rice}
  • Spaghetti Squash Bolognese
  • Apple Soda
  • Gentle Vegetable Soup
  • Gentle Baked Egg Cups
  • Gentle Poached Eggs
  • Gentle Vegetables
  • Gentle Carrot Soup
  • Gentle Baked Fish & Vegetables
  • Soupe au Pistou
  • Shaved Apple Salad
  • Shepherd's Pie {veggie}
  • Apple Pie Bars

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Erica in kitchen

Welcome! I'm Erica, a cookbook author and writer. I offer whole food, grain-free, and gluten-free recipes, tips, and more. I'm passionate about food and the human microbiome. Also, I love vegetables.

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Recent comments

  1. Beth Reed on Waffle Cones {almond flour}July 21, 2025

    I'll give chia seeds a try! Thanks!

  2. Erica on Blondies {almond butter}July 20, 2025

    Hi Daphne! Yes, use honey for SCD.

  3. DAPHNE SERWATKA on Blondies {almond butter}July 20, 2025

    This looks like a fantastic recipe! I will make it with honey since maple syrup is not SCD legal.

  4. Erica on Fluffy Pancakes {almond & coconut flour}July 18, 2025

    Hi Corina! Lovely additions and I like the swap with egg whites. Thanks for sharing all the spice additions. Cinnamon…

  5. Corina on Fluffy Pancakes {almond & coconut flour}July 18, 2025

    Thanks for the recipe, it’s delicious! I used the equivalent of 3 eggs for egg whites and had to double…

  6. Erica on Drunken Fig JamJuly 15, 2025

    Hi Mary, I just use a decent quality brandy or cognac with fruit notes such as E&J or Hennessy.

  7. Mary on Drunken Fig JamJuly 15, 2025

    Flavored brandy or just good quality plain brandy?

  8. Erica on Chocolate Zucchini Bread {coconut flour}July 13, 2025

    Hi Pamela and thank you! Cacao butter is the fat extracted from cacao beans and it's a key ingredient in…

  9. Pamela Sier on Chocolate Zucchini Bread {coconut flour}July 13, 2025

    Dear Erica, I love your recipes and have used them from both your cookbooks, SCD and COCONUT. I am strickly…

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