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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, little to no meat, and extra virgin olive oil as a source of fat.

  • Roasted Cherry Tomato Salad
  • Red Lentil Hummus
  • Salmon Herb Packet
  • "Chorizo" Tostadas
  • Tahini Banana Soft Serve {quick & easy}
  • 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
  • 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
  • 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

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Erica in kitchen

Welcome! I'm Erica, a cookbook author and writer. I offer whole food, grain-free, 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. Erica on Pumpkin Blondies {grain-free}October 5, 2025

    Hi Kristina! I haven't tested it yet, but I definitely think flaxseed eggs will work here. Let me know if…

  2. Kristina Sarracco on Pumpkin Blondies {grain-free}October 5, 2025

    Would flax work well to replace eggs in this? Not being able to tolerate eggs has made baking a bit…

  3. Erica on Cinnamon Bun Muffins {coconut flour}October 2, 2025

    Hi Kristen. Great to hear!

  4. Kristen Ortega on Cinnamon Bun Muffins {coconut flour}October 2, 2025

    I tried this recipe with monk fruit and it was so delicious!

  5. Erica on Apple Cider Donuts {coconut flour}October 1, 2025

    Hi Colleen! Whoops! Thank you, I'll add it. Preheat your oven to 325 degrees F.

  6. Colleen Henney on Apple Cider Donuts {coconut flour}October 1, 2025

    Hi, What temperature should the oven be at for the coconut flour apple cider donuts?

  7. Erica on Frozen Dipped Banana PopsSeptember 26, 2025

    Wow, 109! Crazy. (sorry this message is years late!)

  8. Erica on Frozen Dipped Banana PopsSeptember 26, 2025

    Yes, I think cocoa butter will work. Sorry this message is years late!

  9. Erica on Fluffy Pancakes {almond & coconut flour}September 18, 2025

    Hi Granina, these won't taste grainy if you use a finely ground blanched almond flour and a fine coconut flour.…

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