Mediterranean Diet Cookbook: 100 Mediterranean Diet Recipes for Easy and Healthy Mediterranean Diet Recipes for Everyday Living

By Angela F. Garner

It is not surprising that the Mediterranean diet has been named the best diet book for the year 2019. This diet works like a miracle in solving many long term conditions like cancer, Alzheimer disease, blood and heart diseases among others. This does not exclude the fact that you still have your meal delicious and irresistible with the magical body size and weight loss.
This book will guide you in your walk and work through the Mediterranean diet with the following in mind:
-What to eat and not to eat in this diet.
-Substitute to common ingredients which are better than the common ones.
-Guidelines and step to take in the diet and many more.
I must say that this book will not just be a guide for you but a book will you will recommend for others who desire good health and healthy body with the perfect body size.
Welcome to another fresh and better season! Cheers.

• Language: English
• Publisher: Publishdrive
• Release date: Oct 2, 2019

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INTRODUCTION

Mediterranean diet has been in existence long before a name was attached to it. This diet had been more of a lifestyle than a meal plan to maintain a healthy lifestyle and weight loss/control. This lifestyle has been the way to go for people around the mediterranean sea, countries like France, Egypt, Morocco, Greece, Spain and Italy amongst others.

The Mediterranean diet differs from one country to another and region to region. However, in general, this diet is high in vegetables, fruits, legumes, beans, grains, nuts, olives and seeds. It often takes in fish and seafood with average intake of poultry, cheese, eggs and yogurt. Meats are rarely taken in this diet.

BENEFITS OF THE MEDITERRANEAN DIET

The mediterranean diet has been ranked the number 1 diet in 2019 because it benefits and evidences are undeniable. Some of which are:

The Mediterranean diet lowers heart diseases and type 2 diabetes.

A research done in Spain in the space of five years of observation proved that people 30 percent of those who had type 2 diabetes and high risk of heart disease got better. This was traceable to their change of diet to the mediterranean diet. Sticking to this amazing diet help wade off the overtime effect of type 2 diabetes and drastically reduce its occurrence in younger people.

A Mediterranean Diet guides against Alzheimer’s disease

The discipline of sticking to this diet have proved to be helpful especially with those with blood vessel related diseases as Alzheimer. Strict compliance to the diet has improved the cognition and reduced cognitive decline in many of the persons with this disease.

The Mediterranean Diet helps weight loss and maintenance

The adherence to whole, fresh seasonal foods has made this diet help many lose their desired weight and also maintain it in a sustainable manner, which is remarkable.

Furthermore, mediterranean diet recipes contain nutrients rich in anti-inflammatory omega-3 fatty acids which help protect the joints from swellings and possible pains attached to it. It shovels down the symptoms prior its arrival.

The mediterranean diet protects the body system against some certain types of cancer such as breast cancer and colorectal cancer. This is powered by high intake of vegetables, fruits and whole grains.

The Ingredients Needed for The Mediterranean Diet Must Include the Following:

Fruits: oranges, bananas, grapes and apples

Vegetables: spinach, kale, carrots, garlic, onions and arugula

Grains: whole grains breads and whole grain pasta

Berries: strawberries, blueberries, raspberries

Legumes: lentils, beans and chickpeas

Nuts: cashews, walnuts and almonds

Fish: tuna, sardines, mackerel, salmon and tuna

Condiments: cinnamon, pepper, turmeric and salt

Cheese

Yogurt/greek yogurt

Chicken

Eggs

Olives

Olive oil and avocado oil

Shrimps and shellfish

The Ingredients to Avoid Completely

Refined grains: It is not healthy to consume refined white or wheat bread.

Refined Oils: Vegetable oil, soybean oil, cottonseed oil and canola oil should be avoided.

Added Sugar: Take off table sugar, ice cream and soda off your list

Processed Fat: Margarine

Processed Meats: Processed meats like sausages and hot dogs should be taken off the list.

Common Ingredients to Be Replaced in The Mediterranean Diet

Mayonnaise: mashed avocado

Butter: olive oil

Jelly/Jam: fresh fruits

Rice/Bread: legumes or whole wheat bread

Beef: salmon

Salt: herbs and spices

Potato chips: unsalted mixed nuts

Tips to A Successful Mediterranean Diet Journey

You can chop your veggies ahead of your cooking.

Choose veggies and grains first before choosing other embellishment.

Shop from locally farmers to get fresh and affordable ingredients.

Eat what is fresh and in season. Avoid stale meals.

Do not skip breakfast for whatsoever reason while starting the diet.

Eat moderately for starters.

INTRODUCTION

BENEFITS OF THE MEDITERRANEAN DIET

The Ingredients Needed for The Mediterranean Diet Must Include the Following:

The Ingredients to Avoid Completely

Common Ingredients to Be Replaced in The Mediterranean Diet

Tips to A Successful Mediterranean Diet Journey

BREAKFAST

Mediterranean Cruller

Delicious Yogurt Beef Pitas

Moroccan Taco Breads

Sumptuous Bulgur Bowl

Mediterranean Cruller

Cheesy Salad with Broad Bean & Toasted Bread

Greek-Style Ravioli

Broccoli Cheese & Omelet

LUNCH

Spicy Chicken with Roasted Turnip

Mediterranean Pastry Slices with Veggies

Crusty Mushrooms with Pesto & Mozzarella

Delicious Squid with Sautéed Caponata

Bacon-wrapped Fillets with Kohlrabi & Lemon

Sumptuous Salmon Fillet with Olives

Baked Veggies with Polenta & Crisp Parmesan

Med. Rice with Prawn Salad & Basil Leaves

Delicious Spanish Rice with Seasoned Prawn

Spicy Moroccan Pot Roast with Veggies

Delicious Beef Loaf Gyros with Sauce

DINNER

Spicy Shrimp with Cilantro & Garlic Sauce

Coconut-flour Fillets with Salad

Delicious Risotto with Peas & Chilies

Sumptuous Pasta with Cabbage & Garlic Crème Sauce

Delicious Chicken with Cheese & Veggies

Roasted Anchovies with Rosemary & Garlic

Cheesy Peppers with Tomato Rice

Baked Figs with Ginger Cream

Caprese Chicken with Balsamic Glaze

Tasty Asparagus Veggie with Dressing

Brie Lardons Omelet Wedges with Salad

Spicy Lamb Cutlets with Charred Veggies

Mediterranean Fillets with Kohlrabi

Delicious Basmati Rice with Chorizo

Spicy Chicken with Couscous

Delicious Chicken Sauce with Rice

Mediterranean Cheese Tilapia

Mediterranean Greek Olives & Wild Rice with Cheese

Mediterranean Chicken Artichoke Pasta

Spicy Mediterranean Chicken with Olives

Mediterranean Pasta with Veggies

Tasty Pork with Orzo & Spinach

APPETIZER

Delicious Calamari with Wine Garlic Sauce

Spicy Mussels with Tomatoes & Basil

Grilled Mussels with Crumbs

Feta Salad with Watermelon & Crust Bread

Baked Red Pepper Hummus with Chickpeas

Mediterranean Chicken Panini

Delicious Nachos with Hummus

Slow Cooker Chicken & Juice with Pitas

Mediterranean Cheesy Pastry Tomato Bites

Seasoned Lemon Scallops

DESSERT

Crispy Custard-baked Apples with Granola

Baked Halibut Fillet with Lemon & Veggies

Delicious Baklava Squares

Choco Cheese Smoothie

Crisp Peach & Oats with Yogurt

Cherry Coconut Milk Pie with Choco Nut Crust

Salmon Veggie Bowls with SunGold Kiwifruit Sauce

DRINKS

Tasty Cacao Walnut Smoothie

Mexican Choco Banana Smoothie

Tasty Veggie Juice

Tasty Wild Blueberry Pineapple Kefir Smoothie

Grapefruit Yogurt Smoothie

SALAD

Feta Salad