Mediterranean Diet: Doctor Shares Tasty, Easy-to-Follow Recipes


As well as being a doctor, broadcaster and commentator, Dr. Poole is an author, who has just published his latest book. Titled The Real Mediterranean Diet, Dr Poole described the book as “a practical guide to understanding and achieving the healthiest diet in the world”.

Speaking of the book, Dr Poole said: “My interest in the Mediterranean diet began over 20 years ago when scientific research began to reveal just how powerful this diet could be.

“I started educating patients and colleagues, focusing on how best to help others discover and share the amazing benefits of this lifestyle. »

According to Dr Poole, “it became clear that the majority of chronic diseases could be prevented through lifestyle changes”, and so he began advising his patients “to adopt a more Mediterranean diet”.

He continued: “For some, there have been moments of epiphany, when understanding how diet works has triggered profound changes in their lives that can be measured in their improved health and well-being.

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“Many have been amazed at the improvements in their blood pressure, cholesterol levels, weight, and even their feelings of happiness and well-being.

“They reported feeling fitter and more energetic.

“Others simply embrace the Mediterranean diet because it’s such an enjoyable way to enjoy truly healthy food and celebrate the art of preparing and sharing simple yet exquisite meals.

“In my experience, it’s the understanding and enjoyment of the Mediterranean diet that results in a lasting love affair with the way of life.”


In his book, Dr. Poole outlines a seven-day Mediterranean program, recommending a different menu for dieters to follow each day.

These menus include colorful ingredients such as fruits, vegetables, whole grains, fatty fish, olive oil, etc.

He also talks to the world’s top chefs and includes their recipes in the book.

Below, has chosen our favorite recipes from the book to share with readers.

Calamari from the pan


800g small squid

320g crushed tomatoes

Two cloves of garlic

Four tablespoons of extra virgin olive oil

Parsley to taste

Salt to taste

Pepper to taste


Add two tablespoons of extra virgin olive oil to the pan with the sliced ​​garlic.

Add the tomato, salt and pepper and cook for 10 minutes. Remove from skillet.

Wash and drain the calamari and brown them in the pan for five minutes.

Pour the tomato sauce over the calamari and cook for another 10 to 12 minutes.

Sprinkle with chopped parsley. Serve hot.

Mediterranean frittata


four eggs

120 g pitted mixed olives (black olives and green olives)

60g of mozzarella

A bunch of arugula or Swiss chard

Four slices of anchovies in oil

Four tablespoons of extra virgin olive oil

Pinch of salt and pepper to taste


Beat the eggs with salt and pepper.

Chop the olives and mix well.

Cut the mozzarella into 12 sticks.

Wash and dry the arugula (or chard).

Cut the anchovy threads in half.

Put a non-stick pan on the heat and pour a quarter of the mixture into it.

When the omelet is still soft, garnish it with mozzarella, a few rocket leaves and anchovy fillets cut in half and add the rest of the mixture.

Fold the sides over and turn to cook the other side until all the ingredients are cooked.

Pasta with Cavolo Nero Pesto


320g pasta (spaghetti or linguine)

320g of cavolo nero

50g of almonds

50g walnuts

80ml extra virgin olive oil

40g pecorino or parmesan

A clove of garlic

Pinch of salt and pepper


Wash and dry the black cavolo nero leaves and remove the tough midrib.

Blanch them in hot water for five minutes.

Dry them very well.

In a chopper blender, first grind the almonds and walnuts, the minced garlic, the cheese.

Then add the cooked black cavolo nero leaves and the extra virgin olive oil. Mix well until you get a soft and creamy texture.

Drop the spaghetti into boiling salted water, then drain al dente and pour into the pan with the black cavolo nero pesto. Mix well.

Serve with a pinch of cheese and a drizzle of raw extra virgin olive oil.

Mango gazpacho with lime and ginger


500g mango puree

350ml extra virgin olive oil

A liter of water

75g of ginger

50g green pepper

80g of bread

Three limes



Add the bread, extra virgin olive oil, limes, salt and 100 g of puree to the blender.

Allow the bread to hydrate and grind to create a smooth dough.

Add the ginger, pepper and the rest of the mash and pour in the water, season and adjust the texture. Filter and serve cold.


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