Mediterranean Diet for Beginners Easy Way to Start Enjoying Quick Weight Loss and Healthy Lifestyle with Over 120 Kitchen Tested, Irresistibly Delicious Recipes on 3 Weeks Meal Plan E-Book

Dave Williams

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

Beschreibung

It is the desire of everyone to live a healthy and long life. The steps required to meet these conditions are fundamentally a matter of independent choosing.  The Mediterranean diet is an amazing option to embrace. It will make you a healthier person and enables you to live a long and happy life.
It is not about counting calories, or eating a low-fat high carb diet or depriving you of eating delicious meals. The diet is simple in that it allows you to include things that you like and still lose weight.
If you have chosen this wonderful diet, you would need this cookbook to help get you started. This complete cooking journal with a 21-day meal plan and over 120 mouth-watering recipes will show you how to replace toxic foods with vitamins and minerals to heal your body.
If you want to eliminate autoimmune disease, inflammation, reverse diabetes, insulin resistance, lose weight, look younger, or simply live a healthier life then you don’t need to wait any longer. Do yourself the favor of purchasing the cure to these severe problems right now. Order your copy
 

Leseprobe

Mediterranean Diet for Beginners

Easy Way to Start Enjoying Quick Weight Loss and Healthy Lifestyle with Over 120 Kitchen Tested, Irresistibly Delicious Recipes on 3 Weeks Meal Plan

Williams Dave

Copyright © 2020 Williams Dave

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. All images by the author

TABLE OF CONTENTS

Introduction:

BREAKFAST RECIPES

Mixed berries with Avocado Banana Smoothie

Easy Shakshuka

Greek Omelette Casserole

Quick Mediterranean skewer

Eggs Baked in Tomatoes

Spinach Frittata

Greek Quinoa Bowl

Green Smoothie with Apple & Avocado

Baked Eggs and Zoodles with Avocado

Eggs Baked in Tomatoes

Breakfast Potatoes

Banana Oatmeal with walnut

Loaded Mediterranean omelet

Olives and Feta with Eggs & Tomatoes

SEAFOOD AND FISH

Roasted Herb Salmon

Quick Tilapia fish with Corn Salsa

Honey Ginger Salmon

Summer Tacos Tilapia fish

Caesar Orange fillets

Healthy Halibut with Brussels sprouts

Crunchy Fish Sticks

Parsley Lemon Baked Cod

Easy Glazed Salmon

Tilapia Piccata

Walnut-coated Ginger Salmon with cucumber

Herb Shrimp with Penne

Garlic Shrimp

Poached Shrimp with Cress, Pineapple & Herbs

Red Chili-Flaked Shrimp with Herbed Garbanzo Beans

Salmon with Avocado Tomato Salsa

Quick Panko Salmon Snap Peas

Shrimp Leek pasta

Healthy lemon Scampi

LUNCH RECIPES

Halibut with Lemon-Fennel Salad

Chicken Salad Pitas with Greek Yogurt

Spinach, Chicken, and Feta Salad

Cucumber Salad and Beef Kefta Patties

Pita Salad with Fennel Cucumber and Chicken

Quick Grilled Heirloom Tomato salad and Feta Panzanella

Potluck Pasta Salad with Eggplant and Tomatoes

Chicken Cucumber Salad with Parsley Pesto

Chicken Bulgur Salad with Peaches

Lamb with Arugula, Farro, and Lemon-Thyme dressing

Herbed Greek Chicken Salad

Quick Meat Loaves Arugula Salad

Herb Quinoa Salad

Chicken shawarma

Bento Lunch Box

Chickpea Quinoa

Mixed Greens Salad with Lentils & Apple

Bistro Lunch Box

DINNER RECIPES

Saffron Fish Stew with White Beans

Lemony Greek Chicken Soup

Rigatoni with Green Olive Almond Pesto

Tuna Steaks Coriander

Artichoke Arugula Pizza with Prosciutto

Quick Kofte

Chickpea and Kale with Avocado Dressing

Chicken Skillet

Lemon Basil Shrimp and Pasta

Zucchini with Chicken Kofte

Lamb and Beef Kofta Lettuce Wraps

Orange Balsamic Lamb Chops

Greek Gyro Style Turkey Burgers

Asparagus Salad with Herbed Goat Cheese

Crispy Vegetable Pizza

Gnocchi with Spinach and Pepper Sauce

Zucchini Pesto Sausage Pizza

Quick Mussels in Spicy Tomato Sauce

Easy Pasta with Tomato Pesto and Feta Cheese

Tomato Mozzarella Pizza

Turkey Burgers

Chicken Pita Burgers with Yogurt Sauce

Quick Linguine with Garlicky Clams Peas

Tabbouleh Hummus and Fresh Fruit

Salmon with Pomegranate Orange

Cocoa Rubbed Salmon with Orange Salsa

SALAD RECIPES

Quinoa Tomato Salad

Quick Vegetable Salad

Cauliflower Salad

Chicken Chopped Salad

Pesto Chicken Salad

Shrimp Vegetable Salad

Tofu Salad with Peanut Dressing

White-Bean Vegetable Salad with Basil Vinaigrette

Quick Greek Salad

SNACKS AND SIDE DISH RECIPES

Oven Roasted Veggies

Peach Caprese Skewers

Savory Date & Pistachio Bites

Balsamic Fruit Salad

Clementine & Pistachio Ricotta

Tomato Basil Skewers

Date Wraps

Hummus, Feta & Bell Pepper Cracker

Serrano-Wrapped Plums

Quick Picnic Snack

Hummus Cucumber Sandwiches

Fig and Honey Yogurt

Homemade Classic Hummus

Garlic Hummus

Marinated Olives & Feta

Lemony Labneh with Pistachios

Hummus with Avocado

Spinach-Feta with Dill Dip

Turmeric-Ginger with Tahini

White Bean with Garlic

Eggplant Sizzled Garlic

Creamy Greek Tahini

Beet Hummus Pomegranate

Roasted Red Pepper Hummus

Sesame Cucumber with Greek Yogurt

MEAT RECIPES

Delicious Lamb Chops

Rosemary Lamb Pita

Lamb Lettuce Wraps

Lamb Chops with Pistachio Gremolata

DESSERT RECIPES

Chocolate Peanut Butter

Greek Yogurt with Honey and Walnuts

Yogurt with Walnuts and Apples

Balsamic mixed Berries Honey Yogurt

Ricotta & Yogurt Parfait

Creamy Tahini-Yogurt

3 WEEKS MEAL PLAN FOR MEDITERRANEAN DIET

WEEK 1:

WEEK 2:

WEEK 3:

Introduction:

The most important thing to effectively sticking to a diet is enjoying what you eat on a daily basis. This Mediterranean cookbook is loaded with a lot of kitchen tasted mouth watering recipes that are quick to prepare which will not just make you stick to the diet plan but guarantees a healthy living. It provides one of the best diet plans.

According to research, heart disease and stroke are the primary causes of unexpected death in the world today. Diabetic patients always suffer from high blood pressure and cholesterol plus trying to manage their blood glucose. Mediterranean diet is packed with a lot of notable health benefits not just to lose weight but to prevent cases like cognitive impairment, heart disease, type-2 diabetes and certain cancers. All research shows that those who follow Mediterranean diet hardly surfer from such diseases as diabetes, high blood pressure, cancer and cardiovascular disease, and they are also known to a enjoy longer life.

Mediterranean diet is plant-based foods with emphasis on fruits, healthy fat, vegetables, whole grains, beans, nuts spices and that means less dairy, red wine and meat. The diet is all about common food types and healthy lifestyle from the traditions of so many different regions, which includes Spain, Greece, Portugal, southern France, Italy and even Turkey.

It works for everybody because it’s all about real foods that are rich in fiber, antioxidants, vitamins and minerals. It improves insulin resistance, reduces inflammation and balances gut bacteria. It places emphasis on mindful eating which help to improve blood glucose. When you combine protein together with carbohydrates and healthy fat it also helps control blood glucose.

Some important tips to incorporate from the Mediterranean diet

Make most of your meal plant based. You will need to plan your daily meals around plants

Eat more whole grains: whole grains are rich in fiber. It helps in controlling glycemic. Always choose whole grains like quinoa, barley, brown rice, white rice, farro, oat, bulgur, cornmeal, buckwheat, millet, wheat berries, whole wheat pasta and whole wheat flour because they are more filling than the refine ones  and also reduces the risk of some kinds of cancer and heart disease

Eat seafood and fish on a daily basis: According to The American Heart Association, it’s healthy to eat fish and shellfish at least twice a week to reduce risk of heart disease. Choose fish that are rich in omega-3 fatty acids like herring, salmon, lake trout, mackerel, sardines and albacore tuna it help to reduce the heart triglyceride levels.

Cook your food with healthy fat: always prepare your meals with healthy fat like extra virgin oil.

Swap the sweets: Replace sweet with fruit for dessert, they are rich in fiber and antioxidants

Mediterranean diet is a diet worth following because it focuses on natural foods.

BREAKFAST RECIPES

Mixed berries with Avocado Banana Smoothie

This recipe is packed with nutrients and taste so good.

Servings: 2

Total Cook time: 10 minutes

Serving size: 16 oz

Servings Calories: 357kcal | Carbohydrates: 61.3g| Protein: 15.9g| Fat: 8.7g| saturated fat: 4.1g| cholesterol: 0 mg| sodium 54.2mg| fiber 0g|

Ingredients:

11/2 frozen banana

1 avocado

1 cup mixed berries

1/2 cup fresh spinach

1 teaspoon chia seeds for garnish

2 tablespoons vanilla protein powder

1/2 cup orange juice

Directions:

1. In a food processor or power blender, combine the banana, berries, avocado, spinach, orange juice and vanilla and blend until smooth and creamy.

2. Transfer to a glass cup, sprinkle chia seeds. Serve and enjoy!

Easy Shakshuka

This recipe is full of flavor and very easy to prepare

Servings: 2

Prep time: 5 minutes

Total Cook time: 30 minutes

Servings Calories: 156kcal | Carbohydrates: 14.4g | Protein: 9g | Fat: 9.2g | saturated fat: 2.1g| cholesterol: 186mg| sodium: 231mg| fiber: 3.8g|

Ingredients:

1 Tablespoon olive oil

2 14.5-oz cans diced tomatoes

1/2 teaspoon cumin

1/2 cup diced white onion (1 small onion)

3 large eggs

1 cloves garlic minced

1 red bell pepper diced

1/2 teaspoon smoked paprika

1/4 teaspoon salt

1/4 freshly ground pepper

Toppings: crushed pepper, pita or crusty bread feta, parsley (or cilantro)

Directions:

1.  Preheat the oven to 375°F

2. In an oven safe skillet over medium heat, heat the oil, when it is hot enough, add onion, garlic and bell pepper and let it cook for about 5 minute or until tender.

3. Add tomatoes and mash with a fork if you want it to form a chunky sauce.

4. Lower the heat and let it simmer uncovered for 10-14 minutes or until thick. Add the spices and season with salt and pepper, taste and adjust seasoning if necessary.

5. Form 3 holes in the tomato mixture with a spoon and crack 1 egg into each hole.

6. Place the skillet in the preheated oven and cook uncovered until egg white is almost cooked, for about 6 - 11 minutes.

7. Remove from heat, top with topping and serve immediately.

Greek Omelette Casserole

Greek omelette casserole is packed with flavors of feta cheese, sun dried tomatoes, spinach, herbs and garlic

Servings: 12 pieces

Total Cook time: 45 minutes

Servings Calories: 186kcal | Carbohydrates: 5g | Protein: 10g | Fat: 13g | saturated fat: 4g| cholesterol: 225mg| sodium: 546mg| fiber: 1g|

Ingredients:

8 oz. fresh spinach

2 cloves garlic, minced

2 cups whole milk

1 teaspoon dried oregano

12 large eggs

12 oz. artichoke salad (with olives and peppers) drained and chopped

5 oz. sun dried tomato feta cheese, crumbled

4 teaspoons olive oil, divided

1 tablespoon fresh chopped dill (1 teaspoon dried dill)

1 teaspoon salt

1 teaspoon lemon pepper

Directions:

1. Preheat the oven to 375°F and properly chop the artichoke salad and herbs

2. In a skillet over medium-high heat, heat 1 tablespoon of oil, add spinach and garlic and cook for 3 minutes or until spinach is wilted.

3. Coat 9 x13 inches of baking pan with cooking oil and layer artichoke salad and spinach evenly in the pan.

4.  Combine the milk, eggs, herbs, salt and lemon pepper in a medium bowl and whisk well.

5. Pour mixture over the spinach and artichoke salad mixture and sprinkle with feta cheese.

6. Place in the heated oven and cook until firm in the middle, for about 35 minutes

7. Remove from oven and serve 1 Greek omelette casserole at a time and enjoy!

Quick Mediterranean skewer

Fig and ricotta toast is quick and easy breakfast Mediterranean recipe for all time.

Servings: 1

Total Cook time: 5 minutes

Serving Size: 1 skewer

Servings Calories: 252kcal | Carbohydrates: 32.1g| Protein: 12.5g| Fat: 9.1 g | saturated fat: 3.5g| cholesterol: 19 mg | sodium 240mg| fiber: 4.5 g|

Ingredients:

1 slice crusty whole-grain bread (1/2-inch thick)

1 fresh fig

1/4 cup part-skim ricotta cheese

1 teaspoon honey

1 teaspoon sliced almonds, toasted

Pinch of flaky sea salt,

Directions:

1. Toast the bread and top with cheese, ricotta, almonds and figs and drizzle with honey and then seasoning with salt.

2. Serve and enjoy!

Eggs Baked in Tomatoes

This recipe is so quick and delicious

Servings: 10 pieces

Total Cook time: 10 minutes

Servings 2 rolls| Calories: 54kcal | Carbohydrates: 5.2g | Protein: 4g | Fat: 2.2g | saturated fat: 1.5g| cholesterol: 9mg| sodium: 94mg| fiber: 0.6g|

Ingredients:

1/2 cup plain Greek yogurt

2 teaspoon lemon juice

1 clove garlic minced

1 cucumber

1 teaspoon fresh dill chopped

1/4 cup finely diced red onion

1/4 cup crumbled feta cheese

Salt and pepper to taste

1/2 bell pepper finely diced

Directions:

1.  Cut off the ends of the cucumber and peel thin slices along, lengthwise with a vegetable peeler.

2. Place the cucumber slices on a few layers on a paper towels, cover with a few more cucumber slices

3. Pat to dry with paper towel and let sit.

4.  Make the tzatziki by combining the yogurt, dill, garlic, lemon, salt, and pepper in a small bowl

5. Spread some of the tzatzikito to the cucumber slices and top with onion, feta cheese and pepper.

6. Roll up and hold it with a toothpick. Continue with the process with remaining.

7. Serve and enjoy!

Note: put the leftover in an air tight container and refrigerate for up to 4 days.

Spinach Frittata

Healthy Mediterranean recipe to enjoy

Servings: 2

Total Cook time: 25 minutes

Servings Calories: 107kcal | Carbohydrates: 3g | Protein: 7g | Fat: 7g g | saturated fat: 2g | cholesterol: 169mg | sodium: 705mg | fiber: 0g|

Ingredients:

1/4 cup frozen spinach defrosted and drained of excess liquid

1/4 cup chopped Spanish olives

3 large eggs

1/4 cup milk

1/2 teaspoon oregano

1/4 teaspoon garlic powder

1/4 cup diced tomatoes seeded

2 tablespoons chopped kalamata olives

1/4 cup crumbled feta

1/4 teaspoon salt

1/4 teaspoon pepper

Directions:

1. Preheat the oven to 400°F and coat quiche pan with oil olive or butter

2. Combine the milk, oregano eggs, garlic powder, salt and, pepper in a mixing bowl and whisk until well mixed.

3. Add the spinach, feta, tomatoes, olives, and mix until well combined.

4. Transfer to coated quiche pan and bake until eggs are set, for 18-20 minutes

5. Remove from heat and serve. Enjoy!

Note: store leftover in an air tight container and keep in the fridge for up to 3 days and reheat in the microwave before using.

Greek Quinoa Bowl

Servings: 2

Total Cook time: 30 minutes

Servings Calories: 357kcal | Carbohydrates: 20g | Protein: 23g | Fat: 20 g | saturated fat: 8g | cholesterol: 0mg | sodium: 0mg | fiber: 0g|

Ingredients:

1 cup cooked quinoa

5 large eggs

1/2 teaspoon onion powder

1/2 cup feta cheese

2 tablespoons plain greek yogurt

1/2 teaspoon granulated garlic

1/2 teaspoon olive oil

3 oz. bag baby spinach

1/2 pint cherry tomatoes, halved

1/4 teaspoon salt

1/4teaspoon pepper

Directions:

1. Combine the Greek yogurt, eggs, granulated garlic, onion powder, salt, and pepper in a large bowl and whisk well. Set aside

2. Heat oil in a large skillet over medium-high heat, add spinach and cook for about 3-4 minutes, until slightly wilted.

3. Add the cherry tomatoes and continue cooking for more 3-4 minutes, until tomatoes are softened.

4. Add the egg mixture and continue cooking for more 7-9 minutes, until eggs are set. Stir to crumble.

5. Add the quinoa and feta and cook until heated through

6. Remove from heat and serve warm.

Green Smoothie with Apple & Avocado

Servings: 2

Total Cook time: 20 minutes

Servings Calories: 417 kcal | Carbohydrates: 0g | Protein: 25g | Fat: 21g | saturated fat: 8g | cholesterol: 0mg | sodium: 0mg | fiber: 0g|

Ingredients:

3 tablespoons chia seeds

3 cups spinach

1 Granny Smith apple, roughly chopped

1 avocado

1 banana, frozen for at least 15 minutes

2 cups coconut water

Directions:

1. Combine the apple, spinach and coconut water in a blender or food processor and process until smooth

2. Add the frozen banana, avocado, honey and chia seeds to the blender and continue blending until smooth and creamy

3. Transfer to a serving glasses and refrigerate until chilled, add 1 teaspoon of honey to taste.

4. Serve chilled and enjoy!

Baked Eggs and Zoodles with Avocado

Servings: 2

Total Cook time: 20 minutes

Servings Calories: 633 kcal | Carbohydrates: 0g | Protein: 20g | Fat: 53g | saturated fat: 0g | cholesterol: 0mg | sodium: 0mg | fiber: 0g|

Ingredients:

Cooking spray

3 zucchini, (cut lengthwise) spiralized into noodles form.

4 large eggs

2 tablespoons extra-virgin olive oil

Salt and freshly ground black pepper to taste

2 avocados, halved and thinly sliced

Red-pepper flakes and Fresh basil, for garnishing

Directions:

1. Preheat the oven to 350°F and lightly spray the baking sheet with nonstick spray.

2. Combine the zucchini noodles and oil in a large bowl and toss until well mixed. Add salt and pepper to taste

3. Evenly divide mixture into 4 portions and place in the baking sheet, shape each portion into a nest.

4. Crack an egg in the middle of each nest and bake until eggs are set, for about 10 minutes.

5. Remove from heat, taste and season with more salt and pepper.

6. Garnish with basil and red-pepper flakes, serve with avocado slices. Enjoy!