Mediterranean Diet For Beginners: The Complete Guide To Easy Mediterranean Diet For Weight Loss And Healthy Living

By Bruna Palerma

Have you ever wondered why the citizens of the Mediterranean surrounded countries live a healthy and longer life, why age never seem to tell on them and why they rarely complain of any form of illness? The answer to your questions lie in the traditional diet these Mediterranean surrounded countries have adopted.

With numerous health benefits such as; lowering LDL (bad) cholesterol, prevention against Type-2 diabetes, Alzheimer’s, Parkinson’s diseases and fighting cancer, depression, obesity and many heart related disease; the Mediterranean diet has become the most recommended diet for a general healthy living.

Mediterranean Diet For Beginners is a comprehensive guide for beginners who are just starting out on a Mediterranean diet and for those who desire to try new and tasty Mediterranean recipes.

In this book, you will find out the history behind the Mediterranean diet, why the use of olive oil is very important and 100 easy and delicious recipes to cook.

For easier access, each recipe has been grouped under the following subcategories: breakfast, salad, seafood, pasta, soup, chicken, side dishes and vegetable recipes.

• Language: English
• Publisher: shalombrain
• Release date: Mar 2, 2018
• ISBN: 9788832541908

Book preview

VEGGIES

Copyright © 2018 Bruna Palerma

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 non-commercial 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.

INTRODUCTION

PART 1 -  THE MEDITERRANEAN DIET PRIMIER

CHAPTER ONE

What Is Mediterranean Diet?

History Of Mediterranean Diet

Why Olive Oil?

CHAPTER TWO

Benefits Of Mediterranean Diet

Getting Started With Mediterranean Diet

CHAPTER THREE

What To Eat Regularly

What To Eat Occasionally

Beverages

What Not To Eat

PART 2 - EASY & DELICIOUS RECIPES

BREAKFAST

Baked Carrot Cake

Simple Fig & Walnuts Pastry

Baked Zucchini & Cheese Omelet

Potatoes & Poached Eggs

Roasted Peaches & Greek yogurt Crostini

Italian-Style Sandwich

Baked Beans, Eggs & Garlic Falafel

Avocado, Goat Cheese & Salmon

Eggs, Cheese & Julienned Tomatoes

Sun-Dried Tomato With Cheese Pesto

Whole Wheat Pizza With Pepperoncini

SALAD

Cucumber & Feta Cheese Greek Salad

Berries, Banana & Honey Salad

Mediterranean Bean & Capers Salad

Tomatoes & Cheese Caprese Salad

Mediterranean Kale & Lime Salad

Tuna, Beans & Olives Salad

Artichoke & Zucchini Beans Salad

Avocado, Egg & Lime Salad

Avocado & Feta With Greek Salad

Chickpea & Oregano Dressing Salad

Mediterranean Greek Feta Cheese Salad

Kidney & Garbanzo Beans Salad

Radish & Walnut Salad

Bouillon, Chicken & Quinoa Salad

Cucumber, Feta Cheese & Olives Salad

Mediterranean Kale & Sauce Dressing

Barley & Olives Salad

Arugula & Cheese Salad

Romaine, Cheese & Olives Salad

Beans & Roma Salad

Simple Chilled Greek Pasta Salad

Barley With Balsamic Vinegar Salad

SEAFOOD

Olive Oil Seared Salmon Fillets

Tuna Tapas With Avocado

Spanish Tilapia Fillets & Vegetables

Scallops & Mushrooms Provençale

Shrimp & Pasta

Halibut Fillets & Kalamata Olives

Spanish Vegetable & Cod Fillet Salad

Grilled Wood Chips Flavored Tuna

Garlic & Fried Cod

Mediterranean-Style Baked Salmon

Tilapia Fillets With Feta Florentine

PASTA

Feta Cheese, Kale & Pasta

Quinoa & Lentils Casserole

Greek Pasta With White Beans Sauce

Greek Chicken With Lime Wedges Pasta

Greek Chicken & Linguine Pasta

Pasta Faggioli

Broccoli & Cavatelli Pasta

Anchovy, Spaghetti & Parmesan Cheese

Roasted Vegetables & Pasta

Sweet Sausage & Pasta Marsala

Broccoli Noodles & Ginger Sesame

Mediterranean Breakfast Brown Rice

Herbal Pasta

Pasta With Mussels Marinara

Olives & Ziti

CHICKEN

Chicken With Tzatziki Sauce

Grilled Grape & Chicken Skewers

Grilled chicken & Dill/Yogurt Sauce

Greek Chicken & Penne Pasta

Chicken, Tomatoes & Kalamata Olives

Greek Eggplant & Chicken

Tacos Style Mediterranean

Seashell Pasta & Chicken Broth

Chicken & Pineapple Costa Brava

Slow Cooked Chicken & Rosemary

Milan Beans & Chicken

Moroccan Chicken Slow Cooker

Chicken & Greek Shish Kebabs

Bruschetta Chicken With Balsamic Vinegar Dressing

SOUP

Barley & Vegetable Broth Soup

Creamy Italian Bean & Veggies Soup

Cauliflower & Heavy Cream Soup

Kale, Cannellini Beans & Farro Stew

Carrots, Garlic & Lentil Soup

Bay Leaves, Garlic & Lentil Soup

Faggioli Pasta Soup

Slow Cooked Shrimp & Cod Soup

Eggplant & Mushrooms & Olives Stew

SIDE DISH

Roasted Red Pepper & Spicy Hummus

Black Bean & Olives Hummus

Garbanzo Beans & Cumin Hummus

Garbanzo Beans, Pumpkin Hummus

Herbs, Garlic & Vinegar Marinade

Capers & Halibut Steaks

Mint & Bulgur Tabbouleh

Greek Yogurt & Pumpkin Parfait

VEGGIES

Garlic & Mushrooms Skewers

Cucumber, Feta & Garlic Hummus Roll Ups

Mozzarella Cheese Portobellos

Feta Cheese, Pita Bread & Spinach Bake

Greek Chicken Bouillon & Potatoes

Baked Zucchini & Parsley Sticks

Basil, Cheese & Olives

Goat Cheese Filled Figs Skewers

Greek Yogurt & Dill Tzatziki

Exotic Lima Beans & Tomatoes

INTRODUCTION

The Mediterranean diet is not just a diet, it's a way of life, a way of life deeply rooted in the coastal cuisines of countries such as Italy, Greek, Spain, Turkey, France and other Mediterranean surrounded countries.

With benefits such as weight loss, reducing LDL cholesterol, protection against heart diseases, type-2 diabetes, cancer, fight against Alzheimer’s & Parkinson’s disease admits many other, the Mediterranean diet has become one of the world's healthiest, popular and recommended diets.

Based on the local foods consumed by the citizens of these Mediterranean countries, this diet is diverse, full of color, healthy and nutritional diet. If you want to lose weight or live a heart healthy life, the Mediterranean diet is the best choice of diet.

PART 1 -  THE MEDITERRANEAN DIET PRIMIER

CHAPTER ONE

What Is Mediterranean Diet?

A typical Mediterranean diet meal consists of whole grains, plant-based, healthy fats, few poultry foods with an occasional glass of wine. The Mediterranean diet is a diet that is full of flavor, color and texture, it is different from other regular meals and contains a balanced nutritional ingredients needed for the sustenance of the body.

The Mediterranean diet is a diet based on the eating habits of the