The New Mediterranean Diet Cookbook

The New Mediterranean Diet Cookbook
Innovative recipes that sizzle the palate, plus bite-sized dollops of accessible science to explain why this food will help you regain your health!
Nina Teicholz
Science Journalist and best-selling author of "The Big Fat Surprise".
This book is incredible! Finally ... a book that combines accurate science with delicious, whole-food recipes to empower people to take control of their health through diet. Get this book!
Chris Palmer, MD.
Harvard psychiatrist and expert on ketogenic diets for mental health.

The New Mediterranean Diet starts at the intersection between Mediterranean & High-Fat, Low-Carb, and uses science to evolve the cuisine further. Packed with 100 delicious recipes, this book is the first of its kind to include Omega-6 to Omega-3 ratios, full saturated, monounsaturated, and polyunsaturated fat breakdowns, and it's jam-packed with science and fun facts that will nourish not only your stomach but also your mind.

Martina Slajerova | Dr. Nicholas Norwitz | Thomas DeLauer | Rohan Kashid

Created in Collaboration with Doctors and Scientists

This book integrates the input of leading minds from the world’s most reputable institutions, including Oxford and Harvard.

From neuroscientists to endocrinologists to psychiatrists to cardiologists to nutritionists and more, this book is a feat of academic teamwork and a melting pot of experts’ advice.

The Seven New Mediterranean High-Fat Superfoods

100 delicious recipes starting at the intersection of Mediterranean and Keto & Evolved with Science

The Mediterranean and ketogenic diets are thought to be the two best diets for weight management and healthful aging. That’s why we started at the intersection between Mediterranean and keto.

But that wasn’t enough. We then used the scientific literature to evolve the diet further to create The New Mediterranean Diet.

Salmon Poke Bowl
Spiced Antioxidant Granola Clusters

Garnished with Recipe Fun Facts to Feed the Mind!

The most important part of a sustainable healthy diet is not the macronutrients or antioxidants, but your knowledge! The more people learn about nutrition science, the more they come to see nutrition, not as a chore, but as a great opportunity to continually improve themselves.

Therefore, a major goal of this book was to make learning about nutrition fun. That’s why recipes come with fun facts. Learn why salmon are pink, the connection between mutant cows and constipation, why chocolate is great mood food, and much more!

Chocolate Hazelnut “Powerhouse” Truffleschocolate Hazelnut “Powerhouse” Truffles
Green Spinach & Salmon Crepes
Fan Facts Example

Detailed Fat Breakdown

This is the first ever book to also include a full saturated, monounsaturated, and polyunsaturated fat breakdown AND an omega-6/3 profile for every recipe!

If you’re going to go high-fat, low-carb, we thought it was important to make sure you were getting the healthiest fat profile and then prove it to you.

Moroccan Power Bowls
Nordic Stone age Bread
Nutrition Facts Example Header
Nutrition Facts Example Column 1
Nutrition Facts Example Column 2
Nutrition Facts Example Column 3
This book is incredible! Finally ... a book that combines accurate science with delicious, whole-food recipes to empower people to take control of their health through diet. Get this book!
Chris Palmer, MD.
Harvard psychiatrist and expert on ketogenic diets for mental health.
Innovative recipes that sizzle the palate, plus bite-sized dollops of accessible science to explain why this food will help you regain your health!
Nina Teicholz
Science Journalist and best-selling author of "The Big Fat Surprise".
The health advantages of low carb, the tastes of the Mediterranean, and slices of straightforward science – this book serves it all up beautifully!
Adele Hite, PhD RDN
Expert on nutrition policy and senior writer for DietDoctor.
This book is a wonderful combination of the healthy tastes of the Mediterranean and the metabolic benefits of low carb. Plus, top it all off with a description of the science and you get the perfect combination!
Bret Scher, MD.
Cardiologist, lipidoplogist, and medical director at DietDoctor.
Although 'The New Mediterranean Diet Cookbook' contains dozens of tasty recipes, it is so much more than a cookbook. It’s truly a roadmap to better health via nourishing whole foods.
Franziska Spritzler, RD, CDE
Expert writer for DietDoctor.
Low carb can be an incredible tool to make you healthy, or it can be just another fad diet an excuse to eat junk food. In The New Mediterranean Diet Cookbook, Martina and Co. make it easy (and delicious) to cook and eat in a way that adds to your health instead of takes away from it.
Anthony Gustin
Author and founder of Perfect Keto.
The traditional Mediterranean diet has risen and fallen in popularity over the years, in part due to the lack of clarity on how to follow the diet and research highlighting where the diet may fall short. The New Mediterranean Diet is an incredible resource that addresses both of these concerns. The authors of this book have brought the Mediterranean diet back and made it better with this resource that puts an emphasis on both nutrient content and food sourcing and making the diet easy to understand, follow, and stick to!
Chris Irvin, M.S.
Author and education manager at Perfect Keto
I can unequivocally recommend the New Mediterranean Keto approach to dietary wellness based on years of direct personal and professional experience with him and his scientifically validated approach.
Dr. Landon Pryor, MD
A savory cookbook, full of cutting-edge science that empowers those of us who want to cook our way back to health. A must read for anyone looking to infuse gourmet and science on their plate.
Nevada Gray PharmD, R.N.
The Paleo Pharmacist
As a physician, I am excited to use this New Mediterranean Keto approach as a tool for my patients looking for peak physical performance while optimizing their overall health.
Dr. Bradford Garner M.D.
Mercy Health System
This book delivers the ideal balance between the science and preparation of low carb, Mediterranean based foods. The quick tips and bite sized explanations makes this cookbook suitable for those just starting and those who are veterans of the low carb diet. The pictures alone will make you want to grab your cooking utensils to taste the delights of these recipes. And for those looking to understand a little more about why your diet should contain certain foods, the upfront section of the book is perfect for this. Martina, Nick, Thomas and Rohan have hit it out of the park with this new book!
Emily Maguire, BSc, MSc.

About the Authors

Martina Slajerova

Martina Slajerova is a health and food blogger, mobile app creator and best-selling author of ten cookbooks. She holds a degree in economics and worked in auditing but has always been passionate about nutrition, exercise and photography. As a science geek, she bases her views on valid research and has firsthand experience of what it means to be on a low-carb diet.

After being diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid, Martina had no energy and found it more and more difficult to maintain a healthy weight. The irony was that, like so many other people, she used to follow what is believed to be a healthy “balanced” diet based around whole grains and vegetables, and with limited amount of fats and animal products. That’s when she decided to quit sugar, grains, and processed foods, and started following a whole foods–based ketogenic diet.

Since the launch in 2012, Martina’s blog has helped millions of readers follow a healthy low-carb lifestyle and the KetoDiet app is now one of the bestselling health apps on the App Store and Google Play. Her book The Keto All Day Cookbook has been featured on ITV UK and her work has been featured in several international magazines including Women’s Health, Glamour, and Cosmopolitan.

Martina believes that a whole foods–based, Mediterranean-style keto diet that reflects our individual needs has the potential to help people break the endless dieting cycle while keeping their body nourished. No more hunger, no more cravings.

Dr. Nicholas Norwitz

Dr. Nicholas Norwitz is a new shining star in nutrition science. This 25-year-old Ivy League Valedictorian obtained his PhD at Oxford University in just two years and is now pursing his MD at Harvard Medical School. His research expertise is ketosis and brain aging; however, he has published scientific papers on topics ranging from neuroscience to heart disease to gastrointestinal health to genetics to bone health to diabetes.

Nick’s passion for Food as Medicine is founded a personal history. At eighteen years old, he developed severe osteoporosis, a bone disease that crippled his promising running career. Next, Nick developed ulcerative colitis, an inflammatory bowel disease so severe as to cause him to lose twenty percent of his body weight in weeks and end up in the palliative care ward of a hospital with a heart rate in the twenties.

Through scientific self-study, Nick discovered his salvation in a ketogenic diet. He reversed his osteoporosis and colitis and is thriving! But Nick is grateful for his apparent misfortunes. In his words, "The most remarkable part of my story is that it’s not unique. The healthcare system isn’t built to address metabolic diseases. For that, we need metabolic medicine rooted in nutrition. My lifelong goal is to help reform the system and educate people. Plus, I’d like to think being a patient has made me a more compassionate person."

Thomas DeLauer

Thomas DeLauer is the founder of a successful corporate performance organization, specializing in combining optimized nutrition protocols and exercise and translating it into the best all-around performance in business and life. He is noted for his personal transformation from a 280-pound overweight corporate executive to being on the cover of health and fitness magazines worldwide. He is known internationally as one of the leading experts on the ketogenic diet and his YouTube channel garners over 5 million views per month and is one of the leading health education resources on the internet.

Thomas been highlighted in over 20 magazines showcasing his transformation and has been featured on the cover of Ironman Magazine, Muscle and Performance Magazine, Natural Muscle Magazine, ICON Magazine, Platform Magazine, and Ironman Japan.

Residing in the Central California, with his wife, son, daughter, 3 dogs, and old, trusty steed (horse), Thomas promotes a lifestyle of living as close to the earth as possible to obtain the best possible results while still achieving maximum performance in every possible area of life.

Rohan Kashid

Rohan Kashid was raised in India and has been working as a professional chef in top restaurants and five-star hotels across Asia and Europe for over twenty years. As you can imagine, life as a professional chef isn’t conducive to a healthful way of living. Rohan explains, "I’m surrounded by food 16 hours a day. As head chef, I felt pressure to taste everything. I found myself obese and prediabetic."

But the scary thing, according to Rohan is that, “I didn’t think much of it. It’s becoming the norm. Back home, people just think of metabolic diseases, like diabetes and Alzheimer’s disease, as parts of normal aging. I assumed that was in my future.” That was until a chance meeting with Nick in Oxford at Rohan’s restaurant. The unlikely pair became good friends.

Cutting out carbs changed Rohan’s life. He reversed his prediabetes, lost over forty pounds, and discovered that, “I’ve always been a perfectionist, and I now realize I can use nutrition to perfect myself.” It’s his missions to use his platform to shift public opinion. “People need to know that keto food can be, and should, be delicious without the craving!”

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