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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.

  • 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 {with 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
  • Broccoli “Cheddar” Soup {dairy-free}
  • Blister Roasted Veggie Bowl

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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

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    Hi Jess. I'm wondering if you used coconut milk or coconut cream. In any case, you can thaw it a…

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    I tried this recipe but after removing from the blender and placing in the freezer, it likes like a giant…

  3. Erica on Luscious Chocolate FrostingJune 3, 2025

    Hi Lois, yes, you can use honey or other liquid sweetener. For folks following a low-car or Keto lifestyle, use…

  4. Lois on Luscious Chocolate FrostingJune 3, 2025

    Could honey be used in place of maple syrup? Thanks

  5. Erica on Lentil Tortillas & WrapsMay 31, 2025

    Thanks, Sarah. Chives sounds delicious! They taste better in a seasoned skillet, but parchment makes them easier to remove from…

  6. sarah on Lentil Tortillas & WrapsMay 31, 2025

    A well seasoned cast iron skillet works well for these but I've never tried parchment paper which makes me curious!…

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