Couscous with Artichokes, Feta, and Tomatoes

by Caterina Radaelli
Servings: 2
Prep Time: 5-10 minutes

1. Prepare the couscous. For each cup of dry couscous, use 2 cups of water. Bring to boil in a saucepan and add salt to taste. Pour the couscous into boiling water, stir once with a spoon, cover with a lid and remove from heat. Let the couscous steam for five minutes. Then fluff the grains with a fork.

2. Combine the cooked couscous with all the other ingredients.

3. Mix well.

4. Sprinkle the Mediterra bar on top.

2 cups of water
100g fresh cherry tomatoes, chopped
1 cup dry couscous
1/2 cup feta cheese, crumbled
2 artichoke hearts, thinly chopped
parsley, minced
1 Black Olive & Walnut Mediterra bar

Green Bean Salad

by Caterina Radaelli
Servings: 2
Prep Time: 10 minutes

1. In a pan, toast the pecans on a high flame for about 4/5 minutes. Set aside.

2. In a pot, bring salted water to a boil. Add the green beans and cook over medium heat until tender, 6/8 minutes. Transfer immediately to ice water. Drain and pat dry with paper towels.

3. Whisk together lemon juice, olive oil, salt and pepper.

4. Combine all ingredients in a large bowl, and toss with dressing.

5. Garnish with crumbled Mediterra bar.

1/4 cup pecan pieces
1 pound green beans, trimmed
1 tbsp fresh lemon juice
3 tbsp extra virgin olive oil
1 large fennel bulb, thinly sliced
1 Kale & Pumpkin Seeds Mediterra bar, crumbled

Yogurt Covered Strawberries

by Caterina Radaelli
Servings: 6
Prep Time: 50 minutes

1. Cover a baking tray with some parchment paper.

2. Hold each strawberry by the stem and dip it three quarters of the way into the vanilla yogurt, leaving the top of the strawberry and the stem uncoated.

3. Place onto the baking tray.

4. Freeze for 30 minutes to set the first layer.

5. Dip the strawberries again in remaining yogurt for a thicker coating.

6. Sprinkle the crumbled Mediterra bar over the yogurt-dipped strawberries.

7. Put back in the freezer for another 20 minutes.

8. Refrigerate uncovered for about 2 hours before serving.

12 large strawberries with stems
1 Greek yogurt (possibly vanilla)
2 tablespoons crumbled Lemon & Walnut Mediterra Bar

Cherry Pie

by Caterina Radaelli
Servings: 8
Prep Time: 2 hours 10 minutes

1. To make the crust, combine the dry ingredients (spelt flour, oat flour, potato starch, baking powder, cinnamon, all spice and sea salt) in a large bowl.

2. In a smaller bowl, mix together the banana, flaxseed, agave and sunflower oil.

3. Add the ingredients in the small bowl to the dry ingredients and with your hands, mix until a dough is formed.

4. Wrap the dough in cling foil and chill for 45 minutes.

5. To make the filling, add the cherries to a large pot and add the agave nectar and vanilla

6. Bring to a boil and cook on a low heat for 5 minutes.

7. Add the cornstarch slurry and mix in very well.

8. Bring to a boil once more and remove from heat.

9. Preheat the oven to 400°F and grease a 9-inch pie dish.

10. Roll out 2/3 of the dough to fit the pie dish. Pierce the dough with a fork several times and bake for 10 minutes.

11. While the bottom crust is baking, roll out the remaining dough and cut into the desired shape for the top crust.

12. Remove the pie dish from the oven, add the cherry filling and and place the top crust.

13. Bake for 15 minutes.

14. Reduce heat to 350°F and then cover the pie with aluminum foil.

15. Continue baking for 30 minutes.

16. Remove the aluminum foil and let the pie cook until golden.

17. Once it has cooled down, sprinkle the Mediterra bar on top.

1 cup spelt flour
1/2 cup oat flour
1/4 cup potato starch
1 teaspoon baking powder
1/2 teaspoon cinnamon
1/2 teaspoon allspice
pinch of sea salt

1 banana, mashed
4 tablespoons flaxseed, ground
2 tablespoons agave nectar
2 tablespoons sunflower oil

4 cups fresh cherries
1/4 agave nectar
1/2 pod of vanilla
1/4 cup cornstarch – dissolved in water to make a slurry

1 Yogurt & Oat Cherry and Pistachio Mediterra Bar

Beet Salad with Walnuts & Yogurt Dressing

by Caterina Radaelli
Servings: 4
Prep Time: 15 minutes

1. Peel the beets and grate them.

2. In a bowl, stir together the vinegar, olive oil, salt and pepper to taste.

3. Toss with the beets and let marinate for about 2 to 3 hours at room temperature.

4. Add half the dill to the yogurt and season to taste.

5. Drain the beets and add a teaspoon of the marinade into the yogurt.

6. Drizzle the yogurt on top of the beets.

7. Sprinkle the remaining dill, the walnuts and a crumbled Mediterra bar.

4 medium sized beets, peeled and grated
1 ½ tablespoons cider vinegar
2 tablespoons extra virgin olive oil
Salt and pepper to taste
½ cup thick Greek yogurt
2 tablespoons minced dill
1 Black Olives & Walnuts Mediterra bar

Quinoa with Aubergine, Mint and Feta

by Caterina Radaelli
Servings: 4
Prep Time: 40 minutes

1. Preheat oven to 220 C and line a baking sheet with tin foil.

2. Drizzle some olive oil to grease the foil.

3. In a large bowl, mix the eggplant with 2 tablespoons olive oil and season, to taste, with salt and pepper.

4. Spread the eggplant over the baking sheet. Roast for 20-25 minutes until eggplant softens, flipping the eggplant halfway through roasting.

5. While eggplant is in the oven, in a large skillet, heat 1 tablespoon of olive oil and add spinach and 1 garlic clove and cook for a couple of minutes, constantly stirring, until spinach wilts.

6. Once eggplant is done add it to the cooked quinoa.

7. Mix well in a bowl.

8. Top with Feta cheese and Mediterra bar.

1 large eggplant, cut into cubes
2 tablespoons olive oil
salt and pepper
1 tablespoon olive oil
1 cloves garlic
5 to 10 ounces fresh spinach (to taste)
1 and 1/2 cups cooked quinoa
1/4 cup Feta cheese
1 Bell Peppers & Green Olives Mediterra bar

Gingerbread Man

by Caterina Radaelli
Servings: 16 biscuits
Prep Time: 35 minutes

1. Place the almonds and pecans in a blender and process until a flour forms.

2. Pour into a bowl and add all the dry ingredients first and then the wet ones.

3. Blend them into a sticky dough.

4. Lay a piece of baking paper on top of a baking tray.

5. With a rolling pin, roll your mixture out on it until its thin and smooth.

6. Using a gingerbread man cutter, form the biscuits and then place the cutouts onto the baking trays to cook.

7. Once you’ve made the first batch of biscuits, roll out the remaining dough and continue the same process until it is all used up.

8. Bake for 15-20 minutes, then leave to cool before decorating with crumbled Mediterra Bars.

For the gingerbread:
– 2 cups of pecans
– 1 cup of almonds
– 2 cups of buckwheat flour
– 1/2 a cup of water
– 1/2 a cup of pure maple syrup
– 5 tablespoons of pumpkin spice
– 3 tablespoons of coconut oil
– 2 tablespoons of chia seeds

For the icing:
– Cherry and Pistachio Yogurt & Oats Mediterra Bar
– Apricot and Pistachio Yogurt & Oats Mediterra Bar

Sweet Pea Soup

by Caterina Radaelli
Servings: 4
Prep Time: 25 minutes

1. In a large pot add the extra virgin olive oil and cook over medium-low heat the onion, for 5 to 10 minutes, until softened.

2. Add the vegetable stock and allow it to come to a boil.

3. Add the peas and cook for 3 minutes.

4. Taking the pot off of the heat, add in fresh herbs, salt, pepper, and adjust for seasonings.

5. Pour some of the mixture into the blender and blend a little at a time until all the mixture is creamy.

6. Garnish with a Black Olives & Walnut Mediterra Bar and a few basil leaves.

1 bag of frozen peas (20 oz)
4 cups vegetable stock
1 cup chopped sweet onion
10 leaves fresh mint, chopped
1 sprig fresh parsley, chopped
10 leaves fresh basil, chopped
extra virgin olive oil
sea salt
1 Black Olives & Walnut Mediterra Bar

Pumpkin Pie

by Caterina Radaelli
Servings: 4
Prep Time: 2 hours

1. To make the crust, in a large mixing bowl add the gluten free flour and the salt and whisk to combine.

2. Incorporate the coconut oil with a fork.

3. Add the ice cold water slowly and stir with a wooden spoon. Add as much water to help it blend together.

4. Once a loose dough is formed, work gently with your hands to form a 1/2 inch thick disc.

5. Refrigerate for at least 30 minutes.

6. Preheat the oven to 350 degrees F.

7. For the filling, add all the ingredients to a blender and blend until smooth. Adjust seasonings according to taste.

8. Roll out the crust with a rolling pin and shape it accordingly to the shape of your pie pan.

9. Place the crust into the pan.

10. Pour filling into pie crust and bake for 1 hour. The crust should be lightly golden.

11. Remove from oven and let cool and then transfer to the refrigerator for it to fully set for 4-6 hours, overnight.

12. Slice and serve with a Mediterra Yogurt & Oats with Apricot & Pistachio bar.


3 tbsp cold coconut oil
3/4 cup Gluten Free Flour
pinch of sea salt
2-3 tbsp ice cold water


1 1/4 cups pumpkin puree
2 tbsp maple syrup
2 tbsp brown sugar
1/4 cup unsweetened almond milk
1 Tbsp melted coconut oil
1 tbsp arrowroot powder
1 tsp pumpkin pie spice
pinch of sea salt
1 Yogurt & Oats with Apricot & Pistachio Mediterra bar