Try-It Diet: Mediterranean Diet: A two-week healthy eating plan

By Adams Media

Think all diets have to be boring and bland? Think again. With Try-It Diet: Mediterranean Diet, you’ll get a taste for the nutritional plan without having to give up great tasting food like Stuffed Dried Figs, Almond-Encrusted Salmon, and Spiral Baklava. Now the information you need to start eating healthy and living fully is right at your fingertips. And with two weeks worth of original menus complete with easy-to-follow recipes, you’ll be able to stick to the plan without being stuck eating the same thing every day. Go ahead and give it a try!

• Language: English
• Publisher: Simon & Schuster
• Release date: Dec 1, 2011
• ISBN: 9781440534744

Adams Media

At Adams Media, we don’t just publish books—we craft experiences that matter to you. Whether you’re diving deep into spirituality, whipping up delights in the kitchen, or planning your personal finances, our diverse range of lifestyle books, decks, journals, and more is designed to feed your curiosity. The Adams team strives to publish content that celebrates readers where they are—and where they’re going.

Book preview

Try-It Diet: Mediterranean Diet

A two-week healthy eating plan

Adams Media, an imprint of Simon & Schuster, Inc.

Avon, Massachusetts

Contents

Introduction

Weekly Meal Plans

Breakfast Bruschetta

Sesame-Ginger-Encrusted Tuna Carpaccio

Roast Lemon Chicken

Spiral Baklava

Frittata

Greek Pita

Dandelion Greens Salad

Cod with Raisins

Mediterranean Omelet

Roasted Garlic Potato Salad Lettuce Rolls

Melitzanosalata (Eggplant Dip)

Pork Chops in Wine

Fresh Fruit and Plain Yogurt

Sam’s Greek Rigatoni

Almond Tangerine Bites

Stifado (Braised Beef with Onions)

Fruit-Stuffed French Toast

Bakaliaros Avgolemono (Cod Egg-Lemon Soup)

Strained Yogurt and Berries

Stuffed Grilled Chicken Breasts

Pastina and Egg

Spanakotyropita (Spinach and Cheese Pie)

Grilled Banana Pepper Salad

Stovetop Fish

Eggs in Crusty Italian Bread

Wilted Arugula on Flatbread

Pork with Leeks and Celery

Pasteli (Sesame Brickle)

Rye-Pumpernickel Strata with Bleu Cheese

Almond-Encrusted Salmon on Toast Points

Spicy Turkey Breast with Fruit Chutney

Milopita (Apple Cake)

Roasted Potatoes with Vegetables

Grilled Vegetable Hero

Parsley Spread

Baked Sea Bream with Feta and Tomato

Polenta

Nut Butter and Honey on Whole Grain

Briami (Baked Vegetable Medley)

Braised Lamb Shoulder

Stovetop-Poached Fresh Cod

Fasolada (White Bean Soup)

Byzantine Fruit Medley

Chicken Galantine

Sweetened Brown Rice

Melitzanes Yiahni (Braised Eggplant)

Beets with Yogurt

Grilled Sea Bass

Yogurt Cheese and Fruit

Sliced Tomato Salad with Feta and Balsamic Vinaigrette

Stuffed Dried Figs

Meatballs in Egg-Lemon Sauce

Multigrain Toast with Grilled Vegetables

Prassopita (Leek Pie)

Grilled Duck Breast with Fruit Salsa

Cypriot Loukoumia

Also Available

Copyright Page

Introduction

A Try-It Diet is just that — a diet that you can try out for two weeks to see if it is a good fit for you. Keep in mind that not every diet is right for every person; please consult with your doctor before making radical changes to your diet.

The Mediterranean cuisine offers so much variety with the different produce of the region and the variety of herbs and spices that it really is easy to dine healthfully.

Following the Mediterranean diet will boost your fruit, vegetable, and whole grain intake, making it easy for you to get the fiber you need for health and satiety; the vitamins and minerals needed to maintain a healthy body and an active lifestyle; and the phytonutrients that seem to help with the promotion of health and prevention of disease.

The Mediterranean diet has been enjoyed for centuries, but within the last sixty years it has been the subject of much interest. People in the southern Mediterranean countries tend to have less heart disease, even though they consume more fat than many dietary guidelines recommend. In addition, a core element of diet in many of the Mediterranean countries is the consumption of wine. These two factors together seem to contradict the concept of healthful eating, but for people in the Mediterranean they are a part of life. Another factor that characterizes the diet is the use of oils, nuts, and seeds. The use of oils, in place of animal fats, seems to provide not only more healthy fats but also provides a variety of phytonutrients, which help in the prevention of disease.

Understanding the role of diet in the health of the Mediterranean people has been a topic of much research with studies looking at components of the diet; is it the fruits and vegetables, the wine, or is it the total diet? These questions still perplex researchers, and have caused other researchers to look