Roasted Cod with Tomatoes and Olives is a wonderful combination of tender white fish, juicy tomatoes, briny olives, capers, and fresh dill. The buttery lemon sauce brings everything together without overpowering the delicate flavor of the cod.
Mama Santelli's Recipes
Mama has included over a hundred recipes from the traditional cuisine of countries bordering the Mediterranean Sea. The recipes are rich in fruits, vegetables, whole grains, beans, nuts, seeds, and olive oil, with moderate amounts of fish, poultry, eggs, and dairy, and limited red meat and sweets. Change these recipes to meet your nutritional needs or create your own. Most of all have fun... "Se cresce vicino al mare e la tua Nonna riesce a pronunciarlo, puoi cucinarlo!" — Mama
Knowing how to interpret nutrition facts is crucial to maintaining a healthy diet. Ignoring nutrition facts may lead to significant over consumption of calories, added sugar, carbohydrates, and other nutrients. That’s why Mama provides information about each recipe’s composition and helps you identify ingredients you prefer to avoid or change.
The line‑by‑line ingredients list lets you compare similar options — choose less sodium or sugar, or add more fiber and protein. Tracking specific nutrients for diabetes or heart health? Use the list to manage your intake.
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Featured Recipes
Roasted Cod With Tomatoes And Olives
Italian Chicken Piccata
Tender, golden-brown chicken breasts lightly coated in seasoned flour and served with a bright, flavorful lemon and caper sauce. Fresh garlic, delicate shallots, white wine, and a touch of butter create a rich yet refreshing Italian-inspired entrée.
Spaghetti Aglio e Olio
A classic Italian pasta dish featuring tender spaghetti tossed with golden garlic, extra-virgin olive oil, and a touch of red pepper flakes. Fresh parsley and Parmesan cheese complete this simple yet flavorful Mediterranean favorite.
Vanilla Turmeric Latte
A warm, creamy golden latte made with coconut milk, almond milk, fragrant vanilla, and naturally sweet honey. Infused with earthy turmeric, aromatic cinnamon, nutmeg, and cardamom, this comforting dairy-free beverage offers a delightful balance of sweetness and spice. Perfect for chilly mornings.
Date Honey Syrup (1 Cup)
Naturally sweet syrup made from just two simple ingredients: dates and water. Slowly simmered and reduced to a smooth, honey-like consistency, this traditional sweetener offers deep caramel notes and the natural sweetness of dates. Delicious drizzled over yogurt, fresh fruit, pancakes, or desserts.
Pasta E Fagioli
A hearty Italian soup featuring tender ground beef, pasta, kidney beans, and Great Northern beans simmered with fresh vegetables, tomatoes, and aromatic herbs. Finished with Parmesan or Romano cheese, this comforting Mediterranean-inspired favorite is perfect for any season.
Traditional Italian Biscotti
Cantucci, also called Biscotti di Prato, are a classical sweet treat from northern Tuscany. They have a very ancient history and are now considered the most traditional dessert in the whole region. Imagine that the first official record of their existence comes from a book written in 1691!
Beef Kafta With Tahini
Kafta, also spelled kofta depending on where you live, is a Persian word that means “powder.” This dish was so named based on the minced meat and kafta spices that are crushed and mixed together. Kafta is grilled or fried until the pieces of meat become soft and melt in the mouth.
Chia Pudding
Chia pudding is a creamy, delicious, and healthy breakfast or snack right at your fingertips. Not only is it super easy to make, but it’s also endlessly customizable with a variety of fruit flavors!
Pasta E Ceci
A comforting Italian classic featuring tender chickpeas, small pasta, and aromatic vegetables simmered in a savory tomato and rosemary broth. Finished with extra virgin olive oil, this hearty Mediterranean soup combines rustic flavors and wholesome ingredients for a satisfying, Italian meal.
Mediterranean Pasta Salad
This Mediterranean Pasta Salad recipe is quick and easy to make, it’s tossed with a zesty lemon-herb vinaigrette, and it’s always a crowd-pleaser!
Tiramisu
A beloved Italian dessert featuring delicate espresso-soaked ladyfingers layered with rich, velvety mascarpone cream and finished with a dusting of cocoa powder. Infused with a touch of rum and chilled to perfection, this no-bake classic delivers an irresistible balance of coffee and sweetness.