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    Fix-It and Forget-It Mediterranean Diet Cookbook: 7-Ingredient Healthy Instant Pot and Slow Cooker Meals
    Fix-It and Forget-It Mediterranean Diet Cookbook: 7-Ingredient Healthy Instant Pot and Slow Cooker Meals
    Fix-It and Forget-It Mediterranean Diet Cookbook: 7-Ingredient Healthy Instant Pot and Slow Cooker Meals
    Ebook387 pages1 hour

    Fix-It and Forget-It Mediterranean Diet Cookbook: 7-Ingredient Healthy Instant Pot and Slow Cooker Meals

    By Hope Comerford

    ()

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    About this ebook

    Easy, healthy, low-fat Greek recipes and Italian meals for your slow cooker or Instant Pot—from the New York Times bestselling series!
     
    The Mediterranean Diet is renowned for its health benefits including lowering cholesterol, improving heart health, anti-inflammatory properties, weight loss, increased energy, and more! But coming up with family-friendly healthy meals that don’t require a lot of preparation time can be tricky. Here are 127 recipes that only require a handful of ingredients, are quick to prep in your slow cooker, Instant Pot, or other multicooker, and will keep the whole family satisfied!
     
    Whether you're looking for tasty breakfasts, easy lunches, healthy dinners, delicious desserts, or even snacks, you'll find something to fuel your body and make your mouth happy. 
     
    Find recipes such as:
    • Fresh Veggie Lasagna
    • Chicken and Chickpea Stew
    • Minestrone
    • Fresh Veggie and Herb Omelet
    • Italian Eggplant
    • Wild Mushrooms Italian
    • Garlic and Lemon Chicken
    • Moroccan Spiced Stew
    • Lentil Spinach Soup
    • Italian Frittata
    • Zucchini Chocolate Chip Bars
    • And more!
    Whether you're new to the Mediterranean Diet or a long-term advocate, you'll find plenty in these pages to inspire you!

     
    LanguageEnglish
    PublisherGood Books
    Release dateJun 15, 2021
    ISBN9781680997491
    Fix-It and Forget-It Mediterranean Diet Cookbook: 7-Ingredient Healthy Instant Pot and Slow Cooker Meals
    Author

    Hope Comerford

    Hope Comerford is the blogger behind A Busy Mom’s Slow Cooker Adventures and is the author of The Gluten-Free Slow Cooker and editor or author of several Fix-It and Forget-It books including Fix-It and Forget-It Lazy and Slow Cookbook, Fix-It and Forget-It Cooking for Two, and Welcome Home Cookbook. She is passionate about slow-cooking and writing easy, delicious recipes. She lives in Clinton Township, Michigan.

    Read more from Hope Comerford

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      Book preview

      Fix-It and Forget-It Mediterranean Diet Cookbook - Hope Comerford

      Welcome to Fix-It and Forget-It Mediterranean Diet Cookbook

      Renowned for its amazing health benefits, such as lowering cholesterol, weight loss, anti-inflammatory properties, improving heart health, increasing energy, and much more, the Mediterranean diet is quickly gaining popularity. It’s not really a diet but rather a method of eating just the right ingredients. To follow a Mediterranean diet, one focuses on whole grains, beans, plant-based proteins, fish, vegetables, fruits, nuts, seeds, spices, and, of course, olive oil. Moderate amounts of dairy, poultry and eggs are allowed, and red meat is not recommended.

      This book is unique because I’ve put together recipes that you can easily throw together with seven main ingredients or fewer. Below, you will find a list of Mediterranean pantry staples you will always want to have plenty of on hand for the recipes in this book, as they are not included in the seven-ingredient recipe count. Don’t worry, these are mainly spices and a few other Mediterranean diet must-haves. Everything else you need for each recipe will be listed in a handy grocery list on each recipe page.

      I want to thank you for taking your health into your own hands by preparing delicious and healthy food for you and your family! While home cooking takes a bit more effort, with a little planning and a smidge of preparation, you will not only be successful, but feel proud and accomplished! Best of luck on your Mediterranean diet journey! Now get that pantry set up and get cooking!

      What Qualifies as a Seven-Ingredient Recipe?

      •A recipe that has seven or fewer ingredients.

      •Spices do not count.

      •Water does not count.

      •Items listed under Mediterranean Pantry Staples do not count.

      •Optional ingredients do not count.

      •Serving suggestion items, such as rice, whole-grain pasta, etc. do not count.

      Mediterranean Diet Pantry Staples

      The following are ingredients that are very common in the Mediterranean diet. These are items you will consistently need for the recipes in this cookbook. If you always keep these items on hand, you’ll just need a few more ingredients for each recipe. These items will appear in the grocery list for each recipe in this cookbook in order to simplify things for you!

      •Ancho chile powder

      •Bay leaves

      •Basil, dried

      •Black pepper

      •Cayenne pepper

      •Celery seed

      •Chili powder

      •Chives, dried

      •Cinnamon, ground

      •Cloves, ground

      •Coriander, ground

      •Cumin

      •Curry powder

      •Coconut oil

      •Garam masala

      •Garlic, fresh cloves

      •Garlic powder

      •Ginger, ground

      •Herbes de Provence

      •Honey

      •Italian seasoning

      •Lemon pepper seasoning

      •Marjoram

      •No-salt seasoning

      •Nutmeg, ground

      •Olive oil

      •Onion flakes

      •Onion powder

      •Onions (yellow, white, red, sweet)

      •Oregano, dried

      •Paprika

      •Parsley flakes

      •Poultry seasoning

      •Red pepper

      •Red pepper flakes

      •Rosemary, dried

      •Sage, dried

      •Salt (table, sea, kosher)

      •Seasoned salt

      •Thyme

      •Turmeric

      •Vegetable broth

      •Vegetable stock

      Choosing a Slow Cooker

      Not all slow cookers are created equal . . . or work equally as well for everyone!

      Those of us who use slow cookers frequently know we have our own preferences when it comes to which slow cooker we choose to use. For instance, I love my programmable slow cooker, but there are many programmable slow cookers I’ve tried that I’ve strongly disliked. Why? Because some go by increments of 15 or 30 minutes, and some go by 4, 6, 8, or 10 hours. I dislike those restrictions, but I have family and friends who don’t mind them at all! I am also pretty brand loyal when it comes to my manual slow cookers because I’ve had great success with those and have had unsuccessful moments with slow cookers of other brands. So, which slow cooker(s) is/are best for your household?

      It really depends on how many people you’re feeding and if you’re gone for long periods of time. Here are my recommendations:

      Large slow cooker advantages/disadvantages:

      Advantages:

      •You can fit a loaf pan or a baking dish into a 6- or 7-qt., depending on the shape of your cooker. That allows you to make bread or cakes, or even smaller quantities of main dishes. (Take your favorite baking dish and loaf pan along when you shop for a cooker to make sure they’ll fit inside.)

      •You can feed large groups of people, or make larger quantities of food, allowing for leftovers, or meals, to freeze.

      Disadvantages:

      •They take up more storage room.

      •They don’t fit as neatly into a dishwasher.

      •If your crock isn’t ⅔–¾ full, you may burn your food.

      Small slow cooker advantages/disadvantages:

      Advantages:

      •They’re great for lots of appetizers, for serving hot drinks, for baking cakes straight in the crock, and for dorm rooms or apartments.

      Great option for making recipes of smaller quantities.

      Disadvantages:

      •Food in smaller quantities tends to cook more quickly than larger amounts. So keep an eye on it.

      •Chances are, you won’t have many leftovers. So, if you like to have leftovers, a smaller slow cooker may not be a good option for you.

      My recommendation:

      Have at least two slow cookers; one around 3 to 4 qt. and one 6 qt. or larger. A third would be a huge bonus (and a great advantage to your cooking repertoire). The advantage of having at least a couple is you can make a larger variety of recipes. Also, you can make at least two or three dishes at once for a whole meal.

      Manual vs. Programmable

      If you are gone for only six to eight hours a day, a manual slow cooker might be just fine for you. If you are gone for more than eight hours during the day, I would highly recommend purchasing a programmable slow cooker that will switch to warm when the cook time you set is up. It will allow you to cook a wider variety of recipes.

      The two I use most frequently are my 4-qt. manual slow cooker and my 6½-qt. programmable slow cooker. I like that I can make smaller portions in my 4-qt. slow cooker on days I don’t need or want leftovers, but I also love how my 6½-qt. slow cooker can accommodate whole chickens, turkey breasts, hams, or big batches of soups. I use them both often.

      Get to know your slow cooker . . .

      Plan a little time to get acquainted with your slow cooker. Each slow cooker has its own personality—just like your oven (and your car). Plus, many new slow cookers cook hotter and faster than earlier models. I think that with all of the concern for food safety, the slow-cooker manufacturers have amped up their settings so that High, Low, and Warm are all higher temperatures than in the older models. That means they cook hotter—and therefore, faster— than the first slow cookers. The beauty of these little machines is that they’re supposed to cook low and slow. We count on that when we flip the switch in the morning before we leave the house for ten hours or so. So, because none of us knows what kind of temperament our slow cooker has until we try it out, nor how hot it cooks—don’t assume anything. Save yourself a disappointment and make the first recipe in your new slow cooker on a day when you’re at home. Cook it for the shortest amount of time the recipe calls for. Then, check the food to see if it’s done. Or if you start smelling food that seems to be finished, turn off the cooker and rescue your food.

      Also, all slow cookers seem to have a hot spot, which is of great importance to know, especially when baking with your slow cooker. This spot may tend to burn food in that area if you’re not careful. If you’re baking directly in your slow cooker, I recommend covering the hot spot with some foil.

      Take notes . . .

      Don’t be afraid to make notes in your cookbook. It’s yours! Chances are, it will eventually get passed down to someone in your family and they will love and appreciate all of your musings. Take note of which slow cooker you used and exactly how long it took to cook the recipe. The next time you make it, you won’t need to try to remember. Apply what you learned to the next recipes you make in your cooker. If another recipe says it needs to cook for 7 to 9 hours, and you’ve discovered your slow cooker cooks on the faster side, cook that recipe for 6 to 6½ hours and then check it. You can always cook a recipe longer—but you can’t reverse things if it’s overdone.

      Get creative . . .

      If you know your morning is going to be hectic, prepare everything the night before, take it out so the crock warms up to room temperature when you first get up in the morning, then plug it in and turn it on as you’re leaving the house.

      If you want to make something that has a short cook time and you’re going to be gone longer than that, cook it the night before and refrigerate it for the next day. Warm it up when you get home. Or, cook those recipes on the weekend when you know you’ll be home and eat them later in the week.

      Slow-Cooking Tips and Tricks and Other Things You May Not Know

      •Slow cookers tend to work best when they’re ⅔ to ¾ of the way full. You may need to increase the cooking time if you’ve exceeded that amount, or reduce it if you’ve put in less than that. If you’re

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