Mediterranean Diet Cookbook E-Book

David Peters

• Herausgeber: shalombrain
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2020

Beschreibung

Heart-healthy recipes, filled with flavor and easy to prepare. 

The Mediterranean Diet has remained America's No 1 overall diet as recommended by top medical practitioners and health experts for the past few years. The Mediterranean Diet primarily encourages the consumption of fresh fruits, vegetables, nuts, seafood and healthy oil.

This Mediterranean Diet Cookbook has been tailored to provide you with heart-healthy recipes, that will help in effective weight loss and management, control of type II diabetes, prevention of stroke, treatment of Alzheimer’s & Parkinson’s disease, improved physical agility, longevity of life and an overall optimal health.

A simple guide to starting out on the Mediterranean diet, this cookbook has been carefully sectioned into various chapters for easy access to 100 sumptuous and healthy recipes. Systematically written for quick understanding, each with its own nutritional information; This Mediterranean Diet Cookbook is the only guide you need to start eating and living healthy, the Mediterranean way.

Leseprobe

Mediterranean Diet Cookbook

Easy, Healthy and Delicious Mediterranean Diet for Beginners

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David Peters

Copyright © 2020 David Peters

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Limit of Liability/Disclaimer of Warranty

While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.

The photography/images contained in this book are properties of Qara Press

Table of Contents

INTRODUCTION

Benefits of The Mediterranean Diet

The Mediterranean Diet Food Guide

The Mediterranean Diet Baby Steps

BREAKFAST RECIPES

Avocado Caprese Toast

Summer Vegetable with Eggs

Greenish Crispy Cannellini Beans with Eggs

Grain Salad with Lime, Berries & Nuts

Feta Chasse Spinach Wraps

Eggs Avocado Pizza

Artichoke & Spinach Frittata

Simple Mediterranean Pitas

Easy Muesli

Morning Mediterranean Salad

Salmon Poached Eggs Toast

Fruity Almond Riccota Spread

Eggs & Goat Cheese Muffin Tins

Egg White Sandwich

Milky & Yogurt Pancakes

Vegetable Cheese Egg Muffins

Simple Ciabatta Eggs

Easy Morning Toast

Vegetable Scrambled Eggs

Veggies Potato Hash

Breakfast Vegetable Egg Muffins

LUNCH RECIPES

Vegetable Mozzarella Peas Salad

Mushroom Polenta Sausage Bruschetta

Dandelion Greens Pizza

Simple Hummus

Chicken with Vegetable Cheese Salad

Buckwheat Kale Squash Salad

Quinoa Orange Vinaigrette Salad

Simple Apples & Radishes Tahini Dressed Salad

Apple & Grape Havarti Salad

Citrus Filled Salad

Feta, Tomato & Quinoa Salad

Kale & Quinoa Salad

Rice & Vegetable Salad

Vinegar Dressed Kale & Cheese Salad

Arugula & Fennel Salad

Greek Caesar Salad

Zucchini Noodles Caprese Salad

Roasted Clementine Freekeh Salad

Avocado Chive Dressed Salad

Cheesy Roasted Cabbage Salad

Tofu Pasta Salad

DINNER RECIPES

Vegetables Chicken Salad

Zucchini Chips Chicken Salad

Cauliflower Gnocchi, Kale & Nuts Salad

Strawberry Arugula Chicken Salad

Beets & Greens Cheese Salad

Vegetable Pea Soup

Herbal Rice Salad

Roasted Rosemary Potatoes

Cheesy Pasta Salad

Broccoli & Miso Vinaigrette Salad

Mushroom Lentil Toast

Mediterranean French Fries

Simple Beans Pasta Salad

Simple Panzanella Bread Salad

Simple DIY Pesto

Sprouts & Almonds Avocado Toast

Cherry & Walnut Brussels Sprouts

Peas & Vegetable Pizza

Kiwifruit Salmon Rice Dish

Lentil Avocado Cheese Guacamole

Simple Herbal Turkey Roast

Pesto & Pumpkin Bruschetta

Kale & Quinoa Pomegranate Salad

Greek Cheese Pasta Salad

Hearts of Palm Salad

Gyro Greek Chicken Salad

Beans & Tuna Salad

Herbal Peas Salad

Vegetable Cheese Caprese Salad

Avocado, Fennel & Orange Salad Bowl

Avocado & Pomegranate Salad

Chicken Cheese Salad

Cheesy Cilantro Peas Salad

Strawberry Cheese Salad

Citrus Avocado Spinach Salad

SOUP RECIPES

Creamy Avocado Cucumber Soup

Basmati Kale Soup

Turkish Lentil Soup

Creamy Tomato Peas Soup

Slow Cooked Turkey Meatball Soup

Greek Minestrone Soup

APPETIZER & DESSERT

Gingerbread Cookies

No Bake Chocolate Bites

Banana Flavored Chocolate Bites

Chocolate Pumpkin Truffles

Simple Black Bean Brownie

Cashew Oranged Cookies

Frozen Feta Cheese Yogurt

Tomato Beans Salad

Vinegar Vegetable Ratatouille

Simple Tzatziki Dressing

Roasted Eggplant Cubes

Simple Tomato Cucumber Zaatar Salad

Roasted Radishes Rosemary Sprigs

Sumac Dressed Bean Salad

Chocolate Coated Creamy Dates

No Bake Pistachio Bars

Almond, Pistachios & Vanilla Butter

Creamy Yogurt Mix

INTRODUCTION

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During the early 20th century, cases of heart diseases became rampant all over the world, with these diseases causing the death of millions. It was then observed that a certain region had a significant lower rate of these diseases and an overall optimal health, especially when compared to American and European countries.

As research went on and a quest for answers became necessary, it was discovered that the inhabitants of these regions followed a diet that was quite distinct to that of the Americans and British.

A diet consisting of large quantities of fresh fruits, vegetables, nuts, seafood and healthy oil. This diet was later dubbed the Mediterranean Diet. The Mediterranean Diet, is simply a diet based on the eating pattern of the countries surrounding the Mediterranean Sea. Countries such as Greece, Italy, Portugal.

With a strict adherence to the Mediterranean Diet and a little bit of physical activity, a Mediterranean dieter can enjoy various health benefits, ranging from weight loss and management, prevention of heart diseases, type 2 diabetes, strokes, premature death, increased physical agility and lifespan.

In this cookbook, you will learn about the dietary pattern recommended from various studies that a healthy Mediterranean diet should offer, with numerous new recipes to add flavor to your dining table.

This Mediterranean Diet Cookbook is your perfect companion to eating and living the Mediterranean way.

Benefits of The Mediterranean Diet

Although, nowadays many people decide to follow the Mediterranean Diet because of its weight loss benefit, the diet offers more than just weight management. With its high content of antioxidant, dieters tend to live healthier and longer, experience a reduction in LDL level and stand a lower risk of suffering from a heart disease.

Below are a few of the health benefits associated with the Mediterranean diet;

Prevention of stroke & heart diseases

Increasing lifespan

Increased physical agility

Reduced risk of Alzheimer’s disease

Reduced risk of Parkinson’s disease

The Mediterranean Diet Food Guide

The Mediterranean way of living is focused on light physical activities, enjoying life with friends and family and sharing great meals with loved ones. This diversity makes it almost impossible to streamline exactly which foods belong to the Mediterranean diet.

The diet majorly allows a high content of healthy plant foods and low amount of animal foods. Fish and seafood are also recommended for frequent consumption.

Below are the general guide most Mediterranean countries follow when it comes to what to eat and what not to eat.

Foods to eat

These are some of the foods that are recommended in this diet:

Vegetables: broccoli, tomatoes, spinach, kale, cauliflower, onions, Brussels sprouts, carrots, cucumbers, etc.

Fruits: bananas, apples, pears, oranges, grapes, strawberries, figs, dates, peaches, melons, etc.

Nuts and seeds: walnuts, almonds, hazelnuts, macadamia nuts, sunflower seeds, cashews, pumpkin seeds, etc.

Legumes: peas, beans, pulses, lentils, chickpeas, peanuts, etc.

Tubers: sweet potatoes, potatoes, yams, turnips, etc.

Whole grains: brown rice, whole oats, barley, rye, buckwheat, corn, whole-grain bread whole wheat, and pasta.

Fish and seafood: sardines, salmon, tuna, trout, shrimp, mackerel, clams, oysters, mussels, crab, etc.

Poultry: duck, chicken, turkey, etc.

Eggs: quail, chicken, and duck eggs.

Dairy: yogurt, cheese, Greek yogurt, etc.

Herbs and spices: basil, garlic, rosemary, mint, nutmeg, sage, pepper, cinnamon, etc.

Healthy Fats: olives, olive oil, avocados and avocado oil.

Foods to avoid

You have to avoid these groups of foods or ingredients:

Artificial sugars: candies, soda, table sugar ice cream, etc.

Refined grains: refined wheat, white bread, etc.

Refined oils: cottonseed oil, canola oil, soybean oil, etc.

Processed food/meat: hot dogs, red meat, processed sausages, etc.

Carbonated drinks: sodas, energy drinks, artificial fruit juices, etc.

Drinks

On the Mediterranean Diet, it is very important that you take enough water as this will help you to stay hydrated, detox your body and control your appetite.

Wine, is highly encouraged, a moderate quantity of 1 glass per day is the recommended amount. Coffee and herbal tea are also allowed, as long as they are sugar free and don’t contain any artificial sweeteners.

Carbonated or fruit juices, energy drinks and sugar sweetened beverages should be done without as these are processed drinks that are not common among the Mediterranean people.

Snacks

Just a handful of snacks are allowed to be moderately consumed when on the Mediterranean Diet, this allows for diversity in what you eat and add flavor to your plate.

Below is the list of Mediterranean snacks you can munch on;

Nuts

Fruits

Berries or grapes

Greek or plain yogurt

Carrots or baby carrots

Banana and peanut butter

Apple slices with almond butter

The Mediterranean Diet Baby Steps

If you’re feeling overwhelmed by the thoughts of switching your diets and starting on a new diet, I want to assure you that it is quite normal and you are not the only one feeling that way.

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Well, for that reason, I have put together some tips and suggestions that will help your transition to the Mediterranean diet, seamless and enjoyable.

Make use of healthy fats

Consume more of vegetables

Always have a hearty breakfast

Go vegetarian at least once a week

Have fruits for appetizer and dessert

Fill your plate with seafood more often

Cut down on your intake of dairy products

BREAKFAST RECIPES

Avocado Caprese Toast

Preparation Time: 7 minutes

Cook Time: 0 minute

Servings: 2

Ingredients

1 halved & pitted medium avocado

2 slices sandwich bread

2 tablespoons balsamic glaze

2 ounces (12 bite sized) mozzarella balls

4 large pieced fresh basil leaves

8 halved grape tomatoes

Instructions

1. Toast the bread slices but in the meantime, add the halved avocado into a mixing bowl and smash together.

2. Smear the smashed avocado over the toast then garnish with the mozzarella balls, tomato slice, basil leaves, a drizzle of the glaze.

3. Serve immediately and enjoy.

Nutrition Information

Calories: 649kcal | Fat: 24.6g | Carbohydrates: 86.4g | Fiber: 10.5g | Protein 23.9g | Sodium 1028.3mg

Summer Vegetable with Eggs

Preparation Time: 20 minutes

Cook Time: 35 minutes

Servings: 2

Ingredients

1/2 teaspoon fresh thyme, if desired

1 tablespoon almond oil

1 medium red bell pepper

1 minced garlic clove garlic

1 teaspoon ground Greek paprika

1 halved & sliced thin small yellow onion

2 big eggs

2 medium zucchini

2 chopped medium tomatoes

dash of salt & pepper

Instructions

1. Using a big skillet, pour in the oil and heat over medium heat then add in the onion and cook for 5 minutes until translucent, occasionally stirring.

2. Add the garlic into the skillet and sauté for an extra minute then add in the squash as well, cook for 10 minutes until tenderized.

3. Add in the thyme, tomatoes, paprika and allow to simmer for about 20 minutes.

4. In the meantime, use stove top to roast the pepper then take out the seeds, core and die into 1" bits.

5. Take the skillet off from the heat then add in roasted peppers, salt and ground pepper then allow to cool off a bit.

6. Fry the eggs as desired then divided the veggies into two, top with the fried eggs then serve and enjoy.

Nutrition Information

Calories: 226kcal | Fat: 12.5g | Carbohydrates: 20.6g | Fiber: 6.3g | Protein: 11.1g | Sodium 1103 mg