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The 30-Minute Mediterranean Diet Cookbook: 101 Easy, Flavorful Recipes for Lifelong Health Paperback – October 30, 2018

4.4 4.4 out of 5 stars 8,167 ratings

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The New Year is the perfect time to get in shape with the Mediterranean diet!

Indulge in healthy, home-cooked meals every night of the week, courtesy of The 30-Minute Mediterranean Diet Cookbook. With this book in hand, you'll discover the guiding principles of the Mediterranean diet, its most essential ingredients, and all the potential health benefits―like losing weight, lowering cholesterol, and reducing the risk of heart disease - to help maintain a healthy body this year, and for life.


  • A delicious New Year's resolution―Whether you want to start the day with a hearty breakfast or wind down with a delectable dinner, you'll find nourishing recipes like avocado toast, quick honey nut granola, and mushroom-barley soup.
  • 30-minute meals―These recipes range from super simple to more in-depth, but step-by-step guidance makes them manageable for home cooks of any skill level.
  • Something for everyone―This Mediterranean diet cookbook features limited photos, making room for more than 100 tasty recipes, so you're sure to find options the whole family will enjoy!


Embrace healthier eating habits this year with homemade Mediterranean favorites.

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Popular Highlights in this book

From the Publisher

Mmmm, Mediterranean!
 Make the Mediterranean diet part of your everyday routine with easy recipes full of nourishing ingr
Cut down on kitchen time with meals that can be made in 30 minutes or less.
Embrace a diet that promotes heart health, spurs weight loss, and more.
Make mealtime magic with the Mediterranean diet!

Editorial Reviews

Review

"This wonderful book makes it a breeze to eat in the healthy Mediterranean way. It's packed with inspiring recipes you can get on the table fast―but it's food that's so good you will want to slow down and savor it."―Ellie Krieger, RDN, host of Ellie's Real Good Food and two-time James Beard Foundation award-winning cookbook author

“In a world of restrictive fad diets, the Mediterranean Diet is a research-backed breath of fresh air. With their time-saving tricks and nutrition know-how, Deanna and Serena make this healthy lifestyle doable, simple, and delicious―even for super-busy people.”
―Sally Kuzemchak, MS, RD, author of The 101 Healthiest Foods for Kids and founder of the blog Real Mom Nutrition

"With food-loving registered dietitians Deanna and Serena as your guides, you are effortlessly on your way to enjoy all the delicious taste and incredible health benefits of the Mediterranean Diet. With everything from pantry essentials and a grocery store guide to the wonderful ingredient and preparation tips they provide with almost every recipe, this book is a culinary gem. The appealing, satisfying, quick, and family-friendly recipes in this book make eating the Mediterranean way not only delicious but also easy. I love it!”
―Marlene Koch, RD, New York Times bestselling author of the Eat What You Love cookbook series

“Serena Ball makes it
easier than ever to embrace a Mediterranean diet by offering time-saving tricks and simple, delicious recipes for super-busy people.”―Chris Mohr, PHD, RD, Men’s Health

About the Author

Serena Ball, MS, RDN, and Deanna Segrave-Daly, RDN, have over 20 years of food, nutrition, and culinary communications experience, and they’ve dedicated their careers to helping people get delicious and nutritious meals on the table. Together, they co-own Teaspoon Communications, LLC, and blog at TeaspoonOfSpice.com, where their motto is “Two dietitians who love food as much as you do.” This is their first cookbook.

Product details

  • Publisher ‏ : ‎ Callisto (October 30, 2018)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 208 pages
  • ISBN-10 ‏ : ‎ 1641520930
  • ISBN-13 ‏ : ‎ 978-1641520935
  • Item Weight ‏ : ‎ 2.31 pounds
  • Dimensions ‏ : ‎ 7.5 x 0.52 x 9.25 inches
  • Customer Reviews:
    4.4 4.4 out of 5 stars 8,167 ratings

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Customer reviews

4.4 out of 5 stars
8,167 global ratings

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Customers say

Customers find the recipes in this book simple and easy to follow. They appreciate the healthy options and nutrition information provided. The book provides good advice and suggestions for beginners. Many readers consider it a great value for money, with inexpensive ingredients and a good amount of recipes for the price. However, opinions differ on the pictures, with some finding them nice and wonderful, while others say there aren't many.

AI-generated from the text of customer reviews

222 customers mention "Recipes quality"222 positive0 negative

Customers enjoy the simple and delicious recipes in the book. They find the vegetables complement chicken and fish well, and the desserts look appealing. Some of their favorite dishes are cherry pomegranate smoothie bowls, roasted veggie paninis, and Pomegranate Quinoa Dark Chocolate Bark.

"...are cooked directly in a pan of Italian diced tomatoes ... delicious and so easy to make ... my husband and I are likely to prepare this..." Read more

"The recipes are so easy to make and delicious." Read more

"This book is one I purchased hoping to learn to cook and enjoy Mediterranean recipes...." Read more

"Nice book great recipes . Fair price" Read more

157 customers mention "Ease of use"143 positive14 negative

Customers find the recipes in the book easy to follow and quick to prepare. They appreciate the common ingredients and helpful introduction to basic foundations in the first 15 pages. The descriptions and pictures are perfect for a healthier diet. Readers also like how the pages are laid out, with the number of recipes and the layout of the recipes themselves.

"...directly in a pan of Italian diced tomatoes ... delicious and so easy to make ... my husband and I are likely to prepare this most often for a quick..." Read more

"The recipes are so easy to make and delicious." Read more

"...Whiles it’s quick easy enough, I only gave it 4 stars because there are only pictures of the food at the beginning of each section...." Read more

"...of the simple recipes were a bit intimidating to me but once executed were really easy...." Read more

84 customers mention "Health"80 positive4 negative

Customers find the book provides healthy meals with nutrition information. They say it helps rethink their meals and gives them inspiration for new options. The book introduces a variety of healthy options and explains the Mediterranean diet pyramid. Readers appreciate the easy recipes and nutritional details per serving.

"...There recipes are appropriate or can be adapted for a variety of dietary needs such as vegetarian, vegan, gluten-free, etc. --..." Read more

"First, it has indeed good information and a good selection of recipes but......." Read more

"...It’s also added lots of nutrition boosts incorporating different veggies. We’ve enjoyed this more than expected!..." Read more

"...Enjoy and happy eating!" Read more

34 customers mention "Advice"34 positive0 negative

Customers find the book helpful for beginners with its suggestions and easy recipes. They appreciate the good tips and explanations. The introduction is considered the best they've seen in a cookbook. While some customers find the quick meals lacking imagination, overall it's a practical guide that provides delicious and healthy options.

"...I ordered this book for some fresh and healthy ideas and it has delivered. I’ve thought a few times “that’s an odd combination“, but it was great...." Read more

"...I also like that I can be creative with what I have on hand. I just needed the inspiration which this book gave me...." Read more

"It has a good amount of recipes for the price. Perfect for beginning." Read more

"I like this cookbook just fine. And it’s great for those new to cooking...." Read more

18 customers mention "Value for money"13 positive5 negative

Customers find the book offers good value for money. They say it's a great investment to help with health, time, and taste. The recipes are easy, delicious, and inexpensive, which helps keep budgets on track. It has a good amount of recipes for the price, making it perfect for beginners.

"...hummus (photo with carrot and celery sticks) is made with budget-friendly peanut butter rather than the more expensive tahini (sesame paste) and..." Read more

"Nice book great recipes . Fair price" Read more

"14 photos in the entire cookbook. I realize it is expensive to include color photos in a cookbook, however when you choose to use one of the 14..." Read more

"...Huge selection of recipes with very reasonable and easy to find ingredients." Read more

8 customers mention "Variety"8 positive0 negative

Customers appreciate the variety of recipes and the innovative ideas in the book. They enjoy the tips and alternative options provided for each recipe.

"Variety and simpleto create recipes" Read more

"...I also enjoy the tips and alternate options written for each recipe...." Read more

"Easy to follow, truly 30min to table or less! Lots of variety, we love it!" Read more

"...hahahh just did'nt quite go right, nice quality, good for price, good variety...." Read more

79 customers mention "Pictures"24 positive55 negative

Customers have different views on the pictures in the book. Some find them nice and realistic, with colorful Mediterranean dishes and ingredients. Others feel the book lacks photos of each dish and needs more illustrations.

"...quick easy enough, I only gave it 4 stars because there are only pictures of the food at the beginning of each section...." Read more

"...I was disappointed. Mediterranean dishes are colorful and beautiful. I need to see a picture of the dish before I try the recipe...." Read more

"...This book is outstanding! Yes, there are very few pictures in it, but they aren’t necessary...." Read more

"...] I don’t like how the recipes don’t show pictures of the food...." Read more

73 customers mention "Recipes number"34 positive39 negative

Customers have different views on the recipes. Some find the ingredients simple and easy to find, with helpful substitution ideas. They say the recipes are tasty and don't waste any ingredients. Others find the recipes ordinary, lacking spices, and not easy to make.

"Too many odd ingredients I don’t have on had. Some meals take more than 30 min" Read more

"...-- Both quantities and approximate amounts of ingredients are given; for example, "2 garlic cloves, minced (about 1 teaspoon)". --..." Read more

"...’s largely because of the lack of pictures and the uninteresting, ordinary recipes. I don’t find myself reaching for this book at all...." Read more

"...We’ve enjoyed this more than expected! Ingredients are easily found at Trader Joe’s, etc." Read more

Quick & Tasty Recipes with Health Benefits!
5 out of 5 stars
Quick & Tasty Recipes with Health Benefits!
As a Registered Dietitian Nutritionist, this is one of those cookbooks I've been waiting for my entire career of several decades! I can simply promote these recipes because they "taste good" and don't have to mention they're "good-for-you." They're created by two dietitians and taste-tested by colleagues, and most importantly, their kids and husbands had to like them!Several of the recipes are standard favorites, but with a "twist." For example, the beef sliders include chopped mushrooms for a juicy burger with added veggie benefits. The pasta for the Pasta Fagioli Soup (photo with the soup ladle) is cooked directly in the soup pot for a quick one-pot meal. The hummus (photo with carrot and celery sticks) is made with budget-friendly peanut butter rather than the more expensive tahini (sesame paste) and contains just 5 ingredients. The "Marinara Eggs" (skillet with 3 eggs) are cooked directly in a pan of Italian diced tomatoes ... delicious and so easy to make ... my husband and I are likely to prepare this most often for a quick dinner meal. Other recipes offer new recipe flavors and techniques such as "Pomegranate Cherry Smoothie Bowl. All of the recipes are made with a short list of ingredients.Another thing I like about this book are all the tips the authors give to make both the experienced cook and the beginning cook successful. For example:-- Ingredient substitutions and alternatives are offered.-- Both quantities and approximate amounts of ingredients are given; for example, "2 garlic cloves, minced (about 1 teaspoon)".-- Times, temperatures and size of preparation bowls and cooking pans are given throughout.-- You don't have to guess whether or not to cover a pan or skillet when you cook a recipe.-- There recipes are appropriate or can be adapted for a variety of dietary needs such as vegetarian, vegan, gluten-free, etc.-- Though most recipes will make four servings, it is easy to make more or less of several of the recipes. Many, such as the soups, will taste even better the next day.-- It is easy to swap out ingredients for many recipes ... if you don't have one type of bean, use another. Missing walnuts ... try another nut.(FYI ... these are my own photos and how the recipes looked when I served them. I hope you enjoy them as much as my husband and I did. We certainly plan to repeat them in our meals. And look forward to trying more of the recipes in the book!)
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Top reviews from the United States

  • Reviewed in the United States on December 4, 2018
    As a Registered Dietitian Nutritionist, this is one of those cookbooks I've been waiting for my entire career of several decades! I can simply promote these recipes because they "taste good" and don't have to mention they're "good-for-you." They're created by two dietitians and taste-tested by colleagues, and most importantly, their kids and husbands had to like them!
    Several of the recipes are standard favorites, but with a "twist." For example, the beef sliders include chopped mushrooms for a juicy burger with added veggie benefits. The pasta for the Pasta Fagioli Soup (photo with the soup ladle) is cooked directly in the soup pot for a quick one-pot meal. The hummus (photo with carrot and celery sticks) is made with budget-friendly peanut butter rather than the more expensive tahini (sesame paste) and contains just 5 ingredients. The "Marinara Eggs" (skillet with 3 eggs) are cooked directly in a pan of Italian diced tomatoes ... delicious and so easy to make ... my husband and I are likely to prepare this most often for a quick dinner meal. Other recipes offer new recipe flavors and techniques such as "Pomegranate Cherry Smoothie Bowl. All of the recipes are made with a short list of ingredients.
    Another thing I like about this book are all the tips the authors give to make both the experienced cook and the beginning cook successful. For example:
    -- Ingredient substitutions and alternatives are offered.
    -- Both quantities and approximate amounts of ingredients are given; for example, "2 garlic cloves, minced (about 1 teaspoon)".
    -- Times, temperatures and size of preparation bowls and cooking pans are given throughout.
    -- You don't have to guess whether or not to cover a pan or skillet when you cook a recipe.
    -- There recipes are appropriate or can be adapted for a variety of dietary needs such as vegetarian, vegan, gluten-free, etc.
    -- Though most recipes will make four servings, it is easy to make more or less of several of the recipes. Many, such as the soups, will taste even better the next day.
    -- It is easy to swap out ingredients for many recipes ... if you don't have one type of bean, use another. Missing walnuts ... try another nut.
    (FYI ... these are my own photos and how the recipes looked when I served them. I hope you enjoy them as much as my husband and I did. We certainly plan to repeat them in our meals. And look forward to trying more of the recipes in the book!)
    Customer image
    5.0 out of 5 stars
    Quick & Tasty Recipes with Health Benefits!

    Reviewed in the United States on December 4, 2018
    As a Registered Dietitian Nutritionist, this is one of those cookbooks I've been waiting for my entire career of several decades! I can simply promote these recipes because they "taste good" and don't have to mention they're "good-for-you." They're created by two dietitians and taste-tested by colleagues, and most importantly, their kids and husbands had to like them!
    Several of the recipes are standard favorites, but with a "twist." For example, the beef sliders include chopped mushrooms for a juicy burger with added veggie benefits. The pasta for the Pasta Fagioli Soup (photo with the soup ladle) is cooked directly in the soup pot for a quick one-pot meal. The hummus (photo with carrot and celery sticks) is made with budget-friendly peanut butter rather than the more expensive tahini (sesame paste) and contains just 5 ingredients. The "Marinara Eggs" (skillet with 3 eggs) are cooked directly in a pan of Italian diced tomatoes ... delicious and so easy to make ... my husband and I are likely to prepare this most often for a quick dinner meal. Other recipes offer new recipe flavors and techniques such as "Pomegranate Cherry Smoothie Bowl. All of the recipes are made with a short list of ingredients.
    Another thing I like about this book are all the tips the authors give to make both the experienced cook and the beginning cook successful. For example:
    -- Ingredient substitutions and alternatives are offered.
    -- Both quantities and approximate amounts of ingredients are given; for example, "2 garlic cloves, minced (about 1 teaspoon)".
    -- Times, temperatures and size of preparation bowls and cooking pans are given throughout.
    -- You don't have to guess whether or not to cover a pan or skillet when you cook a recipe.
    -- There recipes are appropriate or can be adapted for a variety of dietary needs such as vegetarian, vegan, gluten-free, etc.
    -- Though most recipes will make four servings, it is easy to make more or less of several of the recipes. Many, such as the soups, will taste even better the next day.
    -- It is easy to swap out ingredients for many recipes ... if you don't have one type of bean, use another. Missing walnuts ... try another nut.
    (FYI ... these are my own photos and how the recipes looked when I served them. I hope you enjoy them as much as my husband and I did. We certainly plan to repeat them in our meals. And look forward to trying more of the recipes in the book!)
    Images in this review
    Customer imageCustomer imageCustomer imageCustomer imageCustomer imageCustomer imageCustomer imageCustomer imageCustomer image
    1,182 people found this helpful
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  • Reviewed in the United States on January 5, 2025
    The recipes are so easy to make and delicious.
    One person found this helpful
    Report
  • Reviewed in the United States on July 8, 2024
    This book is one I purchased hoping to learn to cook and enjoy Mediterranean recipes. Whiles it’s quick easy enough, I only gave it 4 stars because there are only pictures of the food at the beginning of each section. I am one that really need the photos of the food so with this being newly all text, I’m going to pass this one off to a friend.
    8 people found this helpful
    Report
  • Reviewed in the United States on January 7, 2025
    Nice book great recipes . Fair price
  • Reviewed in the United States on January 6, 2024
    First, it has indeed good information and a good selection of recipes but....
    No visual instructions or an image of how the dish should look like misses to deliver important information about the recipe, not asking a step by step but a simple, basic picture of the dish is a must... but what really disappointed me is the lack of information regarding the amount of sugar in the recipes, that's part of the main speech in the book and you missed that completely!? Mmm for example the recipe in the image has 8 teaspoons of honey, you took the job to write the nutritional content of that recipe fat, sodium, calories... but you missed to disclose the amount of sugar? Just a general carb content? Really? That's is inconsistent with the whole Mediterranean lifestyle concept.
    Customer image
    3.0 out of 5 stars
    Disappointed

    Reviewed in the United States on January 6, 2024
    First, it has indeed good information and a good selection of recipes but....
    No visual instructions or an image of how the dish should look like misses to deliver important information about the recipe, not asking a step by step but a simple, basic picture of the dish is a must... but what really disappointed me is the lack of information regarding the amount of sugar in the recipes, that's part of the main speech in the book and you missed that completely!? Mmm for example the recipe in the image has 8 teaspoons of honey, you took the job to write the nutritional content of that recipe fat, sodium, calories... but you missed to disclose the amount of sugar? Just a general carb content? Really? That's is inconsistent with the whole Mediterranean lifestyle concept.
    Images in this review
    Customer imageCustomer image
    79 people found this helpful
    Report
  • Reviewed in the United States on January 3, 2025
    I am not a cook, and I don’t have a lot of time. I ordered this book for some fresh and healthy ideas and it has delivered. I’ve thought a few times “that’s an odd combination“, but it was great. Honestly even some of the simple recipes were a bit intimidating to me but once executed were really easy.
    I need to be able to put together a quick meal with feral toddlers running around, and this book has hit the mark for me. It’s also added lots of nutrition boosts incorporating different veggies. We’ve enjoyed this more than expected! Ingredients are easily found at Trader Joe’s, etc.
    4 people found this helpful
    Report
  • Reviewed in the United States on February 7, 2025
    I needed to bring my cholesterol down and lose weight and decided to try the Mediterranean diet. I have never cooked this way before and didn’t even know where to start. This book is outstanding! Yes, there are very few pictures in it, but they aren’t necessary. The instructions are very easy to follow and they even tell you where to find things in the supermarket people don’t usually buy. I have tried over 15 recipes in this book and have loved every one of them. My husband even eats the food I cook from this book. The tips they give at the bottom of each recipe is really helpful too! If you’re wondering if this book is worth it, it is!
    2 people found this helpful
    Report
  • Reviewed in the United States on February 21, 2024
    I like that this cookbook does not pressure you to become a total Mediterranean cook. The recipes are easy to follow and I choose the ones that I can easily find the ingredients. I don't know about you, but it is frustrating to not be able to find everything you need in one store. The traffic and parking is difficult enough in one shopping center without having to go elsewhere to find the rest of the ingredients. I also like that I can be creative with what I have on hand. I just needed the inspiration which this book gave me. What I have tried so far depended upon what we like and can afford. This book works for me and I look forward to getting healthier as I insert more and more Mediterranean inspired dishes into our diet. I am fortunate to have a husband who thinks everything I make is delicious! Maybe the wine with dinner helps to make it so!
    38 people found this helpful
    Report

Top reviews from other countries

Translate all reviews to English
  • Amazon Customer
    5.0 out of 5 stars Excellent
    Reviewed in Canada on January 14, 2025
    Well-constructed and informative with fabulous recipes that aren't too complicated!
  • Emmanuel
    4.0 out of 5 stars Cocina mediterranea
    Reviewed in Mexico on December 21, 2024
    El libro es útil, tiene recetas interesantes y si son de 30 min.
    Hay variedad en vegetarianas, con pollo, carne , mar, sopas y ensaladas. No tiene fotos en cada receta y eso es algo que en lo personal no me gusto, porque no ves la presentación final. Por otro lado, al inicio te explica muy bien las bases de la cocina mediterranea.
    Customer image
    Emmanuel
    4.0 out of 5 stars
    Cocina mediterranea

    Reviewed in Mexico on December 21, 2024
    El libro es útil, tiene recetas interesantes y si son de 30 min.
    Hay variedad en vegetarianas, con pollo, carne , mar, sopas y ensaladas. No tiene fotos en cada receta y eso es algo que en lo personal no me gusto, porque no ves la presentación final. Por otro lado, al inicio te explica muy bien las bases de la cocina mediterranea.
    Images in this review
    Customer image
  • Kerry Barrett
    5.0 out of 5 stars Easy to follow Mediterranean Diet recipes
    Reviewed in the United Kingdom on September 10, 2021
    Having read a number of Mediterranean Diet recipe books this has been my favourite. Easy to cook recipes and also how to incorporate these into your meal planning and how I can develop this along side my allotments planning.
  • Gabi K.
    3.0 out of 5 stars Naja für Anfänger vielleicht interessant aber für geübte Köche und Köchinnen überflüssig
    Reviewed in Germany on May 25, 2021
    An sich ist das Buch nett gemacht und die Rezepte sind ok (nicht immer 100% authentisch aber nicht schlecht). Ich glaube dieses Buch eignet sich v.a. für Leute die mit dem Kochen oder gesundem Kochen gerade anfangen oder sogar junge Erwachsene die zum ersten mal alleine wohnen. Für jemanden der schon etwas geübter ist in der Küche ist das Buch aber komplett überflüssig besonders wenn man sich mit der Nah-Ost und Italienischen Küche schon ein bisschen auskennt.
  • NicShef❤️Reading
    5.0 out of 5 stars Delicious, flavourful and healthy...
    Reviewed in Australia on December 13, 2018
    This is an easy, flavourful, fabulous cookbook. Other reviewers have referenced the many health benefits. It includes an easy to understand overview of the Mediterranean diet and basic principles of the diet and lifestyle. It also provides a helpful list of foods and equipment to stock in your kitchen and pantry so that you can easily cook this way.

    There are 101 recipes for breakfast, snacks, soups and salads, main dishes and desserts. Each recipe is clear and easy to follow and true to the name of the book - taking 30 minutes or less to make. The Roasted Shrimp Gnocchi Bake was my stand out favourite and I have cooked it many times.

    If you are interested in incorporating delicious, flavourful and healthy meals I encourage you to purchase this cookbook.