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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

  1. Erica on Orange Sesame Chicken {fast cook}June 8, 2025

    Thanks, Krista! Yes, you can definitely reduce the amount of sweetener and still have a great sauce.

  2. Krista Fenech on Orange Sesame Chicken {fast cook}June 8, 2025

    The mixture of tomatoes and oranges had me very hesitant to try this… however it was DELICIOUS!!!! The taste of…

  3. Erica on Yellow Birthday Cake {almond & coconut flour}June 8, 2025

    Hi Jill, they'll work well as cupcakes. I haven't tested the timing yet, but my estimate is they'll make 8…

  4. Jill Steuter on Yellow Birthday Cake {almond & coconut flour}June 8, 2025

    Hi! Have you ever tried this as cupcakes? Any tips on baking times or freezing tips?

  5. Erica on Zucchini Bread {almond flour}June 7, 2025

    Thanks, Teresa! Love the idea of a bunch of zucchini. It also makes a great snack cake.

  6. Teresa Sutton on Zucchini Bread {almond flour}June 7, 2025

    This is absolutely delicious!! My niece has a large garden and had given me a bunch of zucchini. Someone at…

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