The Modified Mediterranean Diet for Men: Recipe Collection
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The Modified Mediterranean Diet for Men: Recipe Collection A Resource for Dietary Change About the Recipes Some of the recipes that follow have been adapted from those put together in the University of Auckland feasibility study investigating the effect of the Mediterranean diet on inflammatory bowel disease (2011). The majority have been gathered from a variety of sources, adapted where necessary and included based on their suitability for the diet recommended for the dietary intervention study to reduce inflammation in men with prostate cancer. The University of Auckland and the study investigators hold no copyrights to any of the recipes, and original sources have been supplied where these are known. 3 October 2012 The Modified Mediterranean Diet for Men: Recipe Collection Sharon Erdrich University of Auckland Faculty of Medical & Health Sciences (Nutrition) Dr Karen Bishop Auckland Cancer Society Research Centre University of Auckland With thanks to our sponsors: Auckland Cancer Society Research Centre Oil Seed Extractions Ltd Aoraki Salmon Ltd Delmaine Ltd Essentials Trading NZ 2 New Zealand Seafood Stew ............................... 30 Table of Contents Oven-Poached Salmon Fillets ............................ 31 THE RECIPES ................................................................ 6 Salmon and Cucumber Salad ............................. 32 SPREADS, DIPS, DRESSINGS & SNACKS ....................... 6 Salmon, Lentil & Pomegranate Salad................. 33 Baba Ghanoush (Roasted Aubergine Dip) ............ 6 Salmon & Pumpkin Salad ................................... 34 Chickpea & Pomegranate Dip ............................... 7 Salmon with Pomegranate Molasses Glaze ....... 35 Dukkah .................................................................. 8 Seafood Paella ................................................... 36 Guacomale ............................................................ 8 Shrimp, Spinach & Zucchini Stir-fry ................... 37 Homemade Herb Spread ...................................... 9 Smoked Salmon Salad ........................................ 37 Mushrooms with Cardamom ................................ 9 Summery Scallops (or Fish) ................................ 38 Olive Oil Spread .................................................. 10 Tasty Tuna & Bean Salad.................................... 39 Pomegranate & Avocado Salsa ........................... 10 Thyme-Scented Salmon with White Bean Salad 40 Pomegranate Dip ................................................ 10 Tuna Patties ....................................................... 41 Roasted Broccoli Pesto ....................................... 11 Whole Salmon Fillet with Crispy Lemon & Basil Crumb Topping .................................................. 42 Roasted Red Capsicum Hummus ........................ 12 POULTRY ................................................................... 43 Tzatziki ................................................................ 12 Curry Chicken Salad ........................................... 43 White Bean Bruschetta ....................................... 13 Grilled Indian Chicken ........................................ 43 SOUPS ....................................................................... 14 Hearty Turkey (or Chicken) Stew ....................... 44 Broccoli Soup ...................................................... 14 Herb and Orange Chicken .................................. 45 Cannellini Bean Soup ......................................... 15 Pomegranate Walnut & Chicken Stew............... 46 Kumara & Chickpea Soup ................................... 16 Roasted Chicken and White Bean Medley ......... 47 Kumara, Coriander & Lemongrass Soup ............. 16 South-Western Chicken Salad............................ 48 Moroccan Chickpea Soup ................................... 17 Three-Bean Chilli with Chicken (or Turkey) and Mushroom Soup ................................................. 18 Corn .................................................................... 49 Ribollita ............................................................... 19 Warm Chicken Pasta Salad ................................ 50 Simple Bean Soup ............................................... 20 VENISON ................................................................... 51 Slow Cooker Carrot & Pumpkin Soup ................. 21 Glazed Venison Medallions ................................ 51 Spicy Pumpkin Soup ........................................... 22 Venison Medallions with Honey Garlic Sauce ... 52 FISH & SEAFOOD ....................................................... 23 Venison & Rice Stick Noodle Salad .................... 53 Baked Fish Fillets ................................................ 23 Venison Stir Fry .................................................. 54 Black Bean Salmon Stir-Fry ................................. 24 BEEF & LAMB ............................................................ 55 Grilled Salmon & Zucchini .................................. 25 Aromatic Lamb & Apricot Hot Pot ..................... 55 Grilled Salmon with Mustard & Herbs................ 26 Beef, Bean & Broccoli Stir Fry ............................ 56 Herbed Fish Fillets .............................................. 27 Middle Eastern Beef Tagine ............................... 57 Japanese Salmon & Soba Noodle Salad .............. 28 Slow Roasted Persian Lamb ............................... 58 Lemony Lentil Salad with Salmon ....................... 29 3 Stir Fried Garlic Chili Beef ................................... 59 Macadamia Nut Dressing ................................... 86 VEGETABLES AND LEGUMES .................................... 60 Mediterranean Grain Salad ............................... 87 Asian Broccoli and Ginger Salad ......................... 60 Mixed Bean Salad with Sun-Dried Tomatoes.... 88 Avocado Bean Salad ........................................... 61 Poached Chicken Salad with Pomegranate Baked Adzuki Beans with Aubergine & Tomatoes62 Molasses ............................................................ 89 Broccoli a la Polonaise ........................................ 63 Pomegranate Orange and Baby Spinach Salad .. 90 Broccoli, Cauliflower and Feta Salad .................. 63 Pomegranate Salad ............................................ 90 Broccoli & Tomato Pasta .................................... 64 Quinoa, Herb & Pomegranate Salad .................. 90 Broccoli with Lemon & Almond Butter ............... 64 Quinoa Salad ...................................................... 91 Butternut Pumpkin Stuffed with Lentils ............. 65 Roasted Veggie Salad with Feta Cheese ............ 92 Curried Beans with Shrimp ................................ 66 Salad Niҫoise ...................................................... 93 Lentils with Zucchini ........................................... 67 Sesame Salad Dressing....................................... 94 Pumpkin or Butternut Curry ............................... 68 Simple Summer Salad ........................................ 94 Pumpkin, Chickpea & Cauliflower Curry ............. 69 Steamed Broccoli Salad...................................... 95 Ratatouille .......................................................... 70 Sweet Potato and Black Bean Salad................... 95 Roasted Red Onions with Pomegranate, Orange Vinaigrette Dressing........................................... 96 & Parsley Gremolata ........................................... 71 Zucchini Salad with Pomegranate Dressing ....... 96 Simple Sautéed Cauliflower ................................ 72 PORTABLE LUNCHES ................................................. 97 Simple Stir Fry ..................................................... 73 Baked Potato ...................................................... 97 Slow Cooker Mediterranean Stew ...................... 74 Chicken Pasta Salad ........................................... 97 Spinach, Red Lentil, & Bean Curry ...................... 75 Corn and Zucchini Fritters .................................. 98 Spinach with Tomatoes ...................................... 76 Falafels ............................................................... 99 Steamed Vegetables with Macadamia Dressing 76 Farmers Lunchbox ............................................ 100 Stuffed Capsicum ................................................ 77 Grilled Aubergine Panini .................................. 101 Teriyaki Sesame Vegetables (Japanese Style) .... 78 Pita Pockets ...................................................... 102 Vegetarian Cannelloni ........................................ 79 Roasted Vegetable Frittata .............................. 103 SALADS & SALAD DRESSINGS ................................... 80 Spicy Tiffin Eggs ................................................ 104 Basic Quinoa ....................................................... 80 Wraps ............................................................... 105 Beetroot & Bean Salad ....................................... 80 Chicken Guacomale Wraps ...................... 105 Beetroot & Spinach Salad ................................... 81 Spinach Wraps ......................................... 105 Bulgur Salad with Pomegranate Molasses ......... 82 Zucchini and Feta Cake .................................... 106 Broccoli and Capsicum Pasta Salad .................... 83 CAKES & DESSERTS.................................................. 107 Bulgur, Celery, and Pomegranate Salad ............