The Chef and Mediterranean Food Guru
Ayhan was born in Cyprus, an island in the Mediterranean south of Turkey. As a young man he moved to the United States and soon became a Long Island restaurateur.  He excelled in the restaurant business and founded the leading group of restaurants specializing in Mediterranean fare.  His dedication to his craft led him to visits various countries along the Mediterranean shores searching for high quality ingredients to add to his growing list of award winning recipes.  His success in the restaurant industry resulted in his own brand of salad dressing, which is sold in hundreds of supermarkets and online at www.amazon.com

Ayhan’s desire to provide the benefits of his healthy restaurant recipes and fine ingredients to everyone as easily as possible led to the development of the online Ayhan’s Mediterranean Menu Plans® diet plan at www.amdiets.com and to the launching of the online marketplace at www.ayhans.com.

The Nutritionist
Debra Grossano, MS, RD, CDN, CDE, has been a registered dietician for over 5 years and has a well established practice in Manhattan.  She has an undergraduate degree from Rutgers University and a Master’s Degree in clinical Nutrition from New York University. Debra has worked as a specialist in corporate fitness and was heavily involved with personal fitness and promoting health in the workplace.  She is a leading expert on proper analysis of nutritional content and portion control in successful dieting.  Debbie is also a Certified Diabetes Educator.

The Strategist
Christopher Speed, MND, APD has a Master Degree of Human Nutrition from the University of Sydney. Christopher is the author of several important articles about the Mediterranean diet. He continues his professional interest in nutrition and self care as an associate editor of the European Journal of Cancer Prevention and as a nutrition consultant to major corporations in New York City.

Salt

Herbs and spices- pepper, oregano, basil, garlic, garlic powder, onion powder, red pepper flakes, mint, dill, salt free seasonings, rosemary

Olives or Capers

Any fresh or frozen vegetables, or canned vegetables with “no sodium added” along with herbs and spices

Ayhans Salad Dressings and Marinades

Olive oil, vinegar, and no salt seasonings;
Mrs. Dash Marinades

Seasoning packets in the couscous mixes

Any herb or spice above

Salted nuts or seeds

Unsalted nuts and seeds

Canned vegetables, beans or prepared foods

Canned vegetables and beans that say “no salt added” , prepared canned foods that say “low sodium”, or dried beans

Canned soups

Low sodium soups such as Healthy Request or Healthy Choice

Canned salmon or tuna fish

Rinse before using to get rid of some of the sodium.

Anchovies

Any grilled fish without salt.

Cheese (especially feta)

Low sodium cheese varieties, such as Alpine lace

Cottage Cheese

 Low sodium cottage cheese

Peanut butter

Natural peanut butter

Deli turkey or ham

Low sodium deli turkey or ham

Crackers or Gold’N Krackle Baked Wheat Crisps (sold on website)

Unsalted crackers, Wasa crackers, or Plain Gold’N Krackle Crisps

Glenny’s soy chips

Unsalted Glenny’s soy chips or plain rice cakes

Jarred or canned pasta sauce

Sodium free canned tomatoes (crushed would work best) or fresh tomatoes diced and sautéed with garlic and olive oil.

Breadcrumbs or croutons

Use unseasoned, plain

Black Olive spread  (sold on website)

Homemade eggplant spread.  Bake eggplant for 20-25 minutes and remove skin.  Cut into cubes and sauté with olive oil, garlic and pepper.  Cook until very soft.  Blend in food processor.

Hummus

Homemade, salt free hummus.  Using a food processor, blend chick peas (canned without added salt), garlic, fresh lemon juice, and tahini.

Packaged grilled chicken (Perdue chicken short cuts)

Rotisserie chicken, without any sauce (take the skin off).

Parmesan cheese

Salt free spices and herbs

Near East Falafel mix

Homemade falafel made without salt

BREAKFAST
Orange Yogurt (203 cals)
Ingredients
* 6 oz fat free Greek yogurt (Total Fage 0% or fat free plain yogurt)
* 2 tbsp Hai Orange Jam or any all fruit spread
Directions: Mix jelly into yogurt and eat.

LUNCH
Grilled Chicken and Fig Wrap (570 cals)
Ingredients
    * 4 oz grilled or sliced chicken breast (can use Perdue Chicken Short Cuts)
    * 2 tbsp Ayhan’s Famous Creamy Feta Cheese Dressing
    * 2 Ayhan’s famous Turkish figs, chopped
    * 1 Durum Wrap (can use a tortilla wrap instead)
    * 2 lettuce leaves     * 4 slices tomato    * Half a lemon   * salt & pepper to taste
Directions:  Spread feta dressing onto wrap.  Layer chicken, figs, lettuce and tomato on top with a squeeze of lemon.

SNACK 
Soy Crisps (140 cals)
Ingredients
    * 1 bag Glenny’s Soy Crisps

DINNER
Spinach and Shrimp Salad (496 cals)
Ingredients
        * 3 cups raw baby spinach leaves     * 4 oz Bumblebee small canned shrimp
        * .5 oz Krinos Pignolia Nuts (can use sunflower seeds instead)
        * 3 tspc Ayhan’s Lite Mediterranean Vinaigrette
        * Half a lemon        * Salt and pepper to taste   * 1 whole wheat pita
Directions:  Toss all and serve with a squeeze of lemon.  Cut pita into quarters, toast, and serve on the side with the salad.

SNACK
Halva (158 cals)
Ingredients
    * 1 oz sugar free Halva (or 1 oz dark chocolate)

BREAKFAST
Granola and Milk (280 cals)
Ingredients
    * 2 oz. Ayhan’s Famous Granola (or any low fat granola variety)
    * 4 oz cup fat free milk

LUNCH
Roast Beef and Feta Salad (477 cals)
Ingredients
   *  3 oz very lean roast beef (approx. 4 slices)   *  1 cup chopped salad greens
   *  ½ cup diced cucumber   *   ½ cup diced carrots    *  ½ cup sliced tomato
   *  3 tbsp Ayhan’s Feta Dressing    *  Half a lemon   *  Salt and pepper to taste
   *  two 3" square pieces Gold ‘N Krackle Wheat Crisps (or 3 plain rice cakes)
Directions:  Toss salad greens, cucumber, carrots, tomato, and feta dressing and squeeze lemon over it.  Break up wheat crisps on top of the salad.  Serve with roast beef slices on top.

SNACK
Soy Crisps (140 cals)
Ingredients
    * Bag of Glenny’s Soy Crisps

SNACK
Fresh Fruit (60 cals)
Ingredients    
    *   piece of fresh fruit

DINNER
Salmon Topped Wheat Crisps (506 cals)
Ingredients
  *  4 oz canned Bumble Bee Wild Alaska Sockeye Salmon
  *  3 tbsp Ayhan’s Lemon and Herb Dressing
  *  three 4” square pieces of Gold ‘N Krackle Wheat Crisps (can use 3 rice cakes instead)
  *  ½ cup diced tomato  *  1 cup chopped salad greens  *  ½ cup diced cucumbers
  *  Half lemon     *  Salt and pepper to taste
Directions: Mix salmon, salad, cucumber and tomato and dressing.  Top wheat crisps with mixture.  Squeeze lemon over salmon and use salt and pepper to taste.

SNACK
Dream Candy Bar (90 cals)
Ingredients  
*  Dream Candy Bar

BREAKFAST
Granola and Yogurt (335 cals)
Ingredients
    *  2 oz Ayhan’s Famous granola(or any low fat granola variety)
    *  6 oz fat free Greek Yogurt (Total Fage 0%) or fat free plain yogurt
Directions: Top yogurt with granola.

LUNCH
Stuffed Grape Leaves and Walnut Salad (366 cals)
Ingredients
  *  4 Dolmadakia Stuffed grape leaves    *  2 cups chopped salad greens
  *  7 Ayhan’s Famous Walnuts  *  3 tbsp Ayhan’s Lite Mediterranean dressing
  *  Half a lemon   *  Salt and pepper to taste
Directions:  Toss greens with dressing and walnuts.  Serve grape leaves on top of lemon and squeeze lemon over before serving.

SNACK
Cranberry Health Mix (145 cals)
Ingredients
  * ¼ cup Ayhan’s Famous Cranberry Mix

SNACK
Fresh Fruit (60 cals)
Ingredients
  *  piece fo fresh fruit

DINNER
Mediterranean Salmon and Pignolia Nut Salad (489 cals)
Ingredients
  *  4 oz canned Bumble Bee Wild Alaska Sockeye Salmon
  *  2 cups chopped salad greens  *  4 Krinos Pitted Kalamata olives
  *  0.5 oz Krinos Pignolia Nuts (can use sunflower seeds instead)
  *  3 tbsp Ayhan’s Famous Lemon and Herb Dressing
  *  Half a lemon  *  Salt and pepper to taste
Directions:  Toss all ingredients with dressing and serve with a squeeze of lemon.

SNACK
 Ayhan’s Famous yogurt covered raisins (100 cals)
Ingredients
    * ¼ cup Ayhan’s Famous yogurt covered raisins (or chocolate covered raisins

BREAKFAST
Granola and Milk (280 cals)
Ingredients
    *  2 oz. Ayhan’s Famous Granola (or any low fat granola variety)
    *   4 oz cup fat free milk

LUNCH
Fruit ‘N Nut Chicken Salad (425 cals)
Ingredients
  *  4 oz sliced chicken (can use Perdue Chicken Short Cuts)
  *  3 cups chopped salad greens    *  0.5 oz Ayhan’s Famous dried cranberries
  *  1 apple diced    *  7 walnut halves    *  3 tbsp Ayhan’s Famous Balsamic Dressing
  *  Half a lemon    *  Salt and pepper to taste
Directions:  Toss all and serve with a squeeze of lemon.

SNACK
Apple Rings (50 cals)
Ingredients
    *    5 Ayhan’s dried apple rings

SNACK
Roasted Soybeans (140 cals)
Ingredients
    * 1/3 cup roasted soybeans

DINNER
 Crabmeat topped Wheat Crisps with Eggplant Spread (503 cals)
Temperature Instructions: Preheat oven to 450 degrees
Ingredients
  *  4 oz lump crabmeat
  *  three 4” square pieces Gold ‘N Krackle Wheat Crisps (or 3 plain rice cakes)
  *  3 tbsp Ajvar Sweet Eggplant and Red Pepper spread (or 3-4  roasted red peppers)
  *  2 cups chopped salad greens    *  3 tbsp Ayhan’s Lemon and Herb Dressing   
  *  Half a lemon      *  Salt and pepper to taste
Directions: Spread eggplant spread on each wheat crisp.  Top with crabmeat.  Toss salad greens and dressing and serve with a squeeze of lemon.  Serve salad as a side with the crabmeat wheat crisps.

SNACK
Dream Candy Bar (90 cals)
Ingredients
   *  1 Dream Candy Bar

BREAKFAST
Granola and Yogurt (335 cals)
Ingredients
    *  2 oz Ayhan’s Famous granola (or any low fat granola variety)
    * 6 oz fat free Greek yogurt (Total Fage 0%) or fat free plain yogurt
Directions: Top yogurt and granola.

LUNCH
Salmon and Artichoke Salad with Roasted Pepitas (461 cals)
Ingredients
    *  4 oz canned Bumble Bee Wild Alaska Sockeye Salmon
    * 1 cup canned Artichoke Hearts
    *  3 tbsp Ayhan’s Famous Roasted Pepitas (can use sunflower seeds instead)
    *  ½ cup chopped parsley       *  1 cup diced tomatoes        *  Half a lemon
    *  3 tbsp Ayhan’s lite Mediterranean vinaigrette
Directions:  Toss all and serve with a squeeze of lemon.

SNACK
Almonds (85 cals)
Ingredients
     * 10 Ayhan’s Famous Almonds

SNACK
Fruit (60 cals)
Ingredients
    *  1 piece fruit

DINNER
Crabmeat and Veggie Salad with Pignolia Nuts (527 cals)
Ingredients
  *  4 oz canned lump crabmeat       *  ½ cup diced carrots
  *  ½ cup chopped cucumber        *  ½ cup diced celery
  *  2 tbsp Krinos pignolia nuts (can use sunflower seeds instead)
  *  3 tbsp Ayhan’s Famous Lemon and Herb Dressing
  *  1 cup chopped salad greens       *  Half a lemon        *  Salt and pepper to taste
Directions: Mix together all ingredients except for salad.  Serve crabmeat mixture on top of salad greens with a squeeze of lemon.

SNACK
Yogurt Covered Raisins (100 cals)
Ingredients
  *  ¼ cup yogurt covered raisins (or chocolate covered raisins)

BREAKFAST
Orange Yogurt (203 cals)
Ingredients

• 6 oz fat free Greek yogurt (Total Fage 0%) or fat free plain yogurt
• 2 tbsp Hai Orange Jam or any all  fruit spread

Directions: Mix Jelly into yogurt and eat.

LUNCH
Turkey and Eggplant/Red Pepper Sandwich (368 cals)
Ingredients
  *  4 slices lean turkey breast
  *  2 tbsp Ajvar eggplant and red pepper spread (or 3-4 jarred roasted peppers)
  *  2 slices 100% whole wheat bread     *  1 lettuce leaf
  *  4 slices tomato     *  4 slices cucumber  *  4 Ayhan’s Famous Dried Apricots
Directions:  Spread Ajvar paste onto both slices of bread.  Top one slice of bread with turkey, lettuce, tomato and cucumber.  Cover with other slice of bread.  Serve with dried apricots.

SNACK
Trail Mix (145 cals)
Ingredients
  * ¼ cup Ayhan’s Trail Mix

SNACK
Fruit (70 cals)
Ingredients
  * 1 piece fuit

DINNER
Chicken, Mango, & Cranberry Salad w/ Wheat Crisps (489 cals)
Ingredient
  *  4 oz diced chicken (can buy Perdue Chicken Short Cuts)
  *  3 tbsp Ayhan’s Famous Balsamic Dressing
  *  2 cups chopped salad greens  *  2 slices Ayhan’s Famous Dried Mango, diced
  *  0.5 oz Ayhan’s Famous Dried Cranberries
  *  three 4” square pieces of Gold ‘N Krackle Wheat Crisps (can use 3 rice cakes instead)
Directions:  Toss all ingredients except wheat crisps.  Before serving, crumble wheat crisps on top of salad.

SNACK
Halva (158 cals)
Ingredients
  *  1 oz Koska sugar free Halva (or 1 oz of dark chocolate)

BREAKFAST
Toast with Cream Cheese and Jam (281 cals)
Ingredients
  *  2 slices 100 % whole wheat toast
  *  1 tbsp Hai Orange Jam or any all fruit spread
  *  2 tbsp fat free cream cheese
Directions:  Spread jam on one slice of toast and spread cream cheese on the other.  Serve as a sandwich.

LUNCH
Turkey and Feta Sandwich (458 cals)
Ingredients
  *  3 oz fat free, sliced deli turkey  *  2 slices 100 % whole wheat bread
  *  2 tbsp Ayhan’s Famous Feta Dressing  *  2 lettuce leaves
  *  4 slices of tomato      *  10 Krinos Pitted Kalamata Olives
Directions:  Spread feta dressing on bread.  Make a sandwich with turkey, lettuce and tomato.  Serve sandwich with olives on the side.

SNACK
Almonds (85 cals)
Ingredients:
  *  10 Ayhan’s Famous Almonds 

SNACK
Fruit (60 cals)
Ingredients
   * 1 piece fruit

DINNER
Mediterranean Tuna Salad (581 cals)
Ingredients
  *  3 cups chopped salad greens     *  ½ cup artichoke hearts
  *  3 oz tunafish  *  6 Ayhan’s Famous Pitted Kalamata olives
  *  3 tbsp Ayhan’s Famous Lemon and Herb Dressing
  *  1 tbsp Krinos pignolia nuts (can use sunflower seeds instead)
  *  Half a lemon    *  Salt and pepper to taste
Directions:  Toss all ingredients and serve with a squeeze of lemon.

SNACK
Dream Bar (90 cals)
Ingredients
   * 1 Dream bar