These brownies use black beans as the base. Black beans are high in fiber and protein, which promotes better digestion, helps to stabilize blood sugar levels, and can help manage blood pressure. They are also known to promote bone and heart health.
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
Black Bean Brownies
Torta Caprese (Italian Chocolate Cake)
Its Italian culinary heritage is in the Neapolitan pastry tradition. Its origin dates back to 1920 from a mistake by Capri pastry chef Carmine di Fiore, who was intent on preparing a cake to serve to some American gangsters who had come to Capri. The story says that he forgot to add flour.
Orzo Salad
This colorful, Mediterranean-inspired orzo salad is a crowd-pleasing side dish for a picnic or potluck, and can be a satisfying, vegetable-packed lunch. The trick to a flavorful pasta salad is adding the dressing while the pasta is hot, so it can soak up plenty of flavor as it cools.
Mediterranean Olive Oil Cake
A beautifully moist Mediterranean cake featuring fruity olive oil, fragrant orange zest, delicate almond flour, and juicy berries. Lightly sweet with a tender crumb and golden crust, this rustic dessert captures the sunny flavors of the Mediterranean. Perfect with afternoon tea or coffee.
Mediterranean Marinated Olives
Marinating cured olives with local ingredients—such as extra virgin olive oil, garlic, citrus peel, bay leaves, fennel, coriander, and regional herbs—evolved independently across coastal kitchens in Greece, Italy, Spain, and the Levant.
Turkish Stuffed Peppers
Tender bell peppers filled with a fragrant mixture of rice, fresh herbs, and Mediterranean seasonings, gently simmered in a savory tomato and garlic sauce before being baked to golden perfection. This traditional Turkish-inspired dish combines wholesome ingredients with rich, comforting flavors.
Chicken Tortilla Soup
Do you like salsa? Avocado? Cilantro? Fresh hot tortilla chips? Tortilla soup is like a soup version of my favorite enchilada, with chicken, and tortilla chips. And avocado.
Prawn Saganaki
During the sixties the Greeks decided to combine traditional ingredients with modern cooking methods. One of the results was the combination of shrimps, tomatoes and feta all together in the Prawn Saganaki.
Greek Avgolemono Soup
A comforting Greek classic featuring tender chicken, rice or orzo, and a silky lemon-egg broth. This traditional Mediterranean soup combines bright citrus flavors with a rich, creamy texture created without cream. Warm, satisfying, and perfect for any season.
Mediterranean Lemon Orzo
Tender orzo pasta simmered in savory broth with sweet peas, fresh garlic, and Parmesan cheese. Bright lemon juice, fragrant zest, and fresh herbs create a light, creamy Mediterranean-inspired dish that's perfect as a side or satisfying main course.
Baked Ziti
Ziti is a type of Italian pasta that originated in the Campania and Sicily regions. It is a long, wide tube-shaped pasta, traditionally broken into smaller pieces before cooking. Ziti is traditionally served at weddings and bridal dinners, symbolizing abundance and good fortune.
Greek Scrambled Eggs
These Greek scrambled eggs are loaded with juicy tomatoes, baby spinach, green onions, garlic, and a touch of creamy feta cheese. With just a handful of ingredients, it’s quick to make and will always remain one of my favorite healthy breakfast meals.