Mediterranean Appetizer Cookbook: A Beginners Guide to Prepare Simple, Tasty and Healthy Mediterranean Appetizer Recipes

By Cheryl Anderson

An Appetizer has always been the most important meal of a course, it is the first meal of a course that is meant to stimulate the appetite and interest for the next meal. An Appetizer is the beginner’s course to a fine lunch or dinner get together and this is one of the reason why an Appetizer has to be simple, tasty, delicious and memorable.

In this Mediterranean Appetizer Cookbook, I have taken my time out through extensive research and a lot of experiments to come up with over Ninety healthy, delicious and rare Mediterranean Appetizer recipes that would set your culinary art apart for good.

Comprehensively written to detail and systematically arranged for the ease of use, this Cookbook offers you 90+ recipes that will bring color and life to your Appetizer table, leaving your family and guest with anticipation of what is to come next.

• Language: English
• Publisher: shalombrain
• Release date: Jan 18, 2020
• ISBN: 9788835360926

Book preview

MEDITTERANEAN DIET PRIMER

The Mediterranean diet follows an eating pattern that is tailored after the tradition in the countries surrounding the Mediterranean Sea. The Mediterranean diet has been one of the most recommended diet by leading medical practitioners for a healthy living and every year, it records millions of converts who are seeking to partake from its range of health benefits.

The Mediterranean diet emphasizes on food such as vegetables, fruits, legumes, whole grains and olive oil. Fish is the major source of protein on the Mediterranean diet, effectively substituting red meat, pork and poultry from the regular diets. The Mediterranean diet also allow a moderate intake of red wine, eggs and poultry, effectively putting to rest the concern about it been a restrictive diet.

Benefits of the Mediterranean Diet

A typical Mediterranean diet has a high content of vegetables and fresh fruits, fish and seafood, nuts and olive oil, an occasional intake of red wine with some light physical activity that will provide the dieter with a lot of mental and physical health advantage such as:

Prevention of stroke and heart disease

Reducing the risk of Alzheimer’s disease

Reducing the risk of Parkinson’s disease

Increasing life span longevity

Keeping the body agile

Increase of brain power/retention

Lower blood sugar levels

Protection against type 2 diabetes

Effective weight control

Mediterranean Diet Pantry List

Fruits

Apples, berries, oranges, bananas, cherries, pears, avocado, grapes, figs, apricots, dates

Vegetables

Potatoes, tomatoes, greens, artichokes, Brussels sprouts, cabbage, onions, beets, peppers, zucchini, peas

Whole Grains

Whole-grain breads, buckwheat, bulgur, barley, farro, oats, couscous, brown rice, wheat berries

Fish

Tuna, salmon, herring, mackerel, seafood, sardines

Nuts, Seeds & Legumes

Almonds, walnuts, cashews, hazelnuts, sesame seeds, pine nuts

Herbs & Spices

Garlic, parsley, sage, mint, tarragon, rosemary, oregano, basil

To be taken in moderation

Poultry

Turkey, chicken, pork, meat, lamb, beef

Dairy

Ricotta cheese, feta cheese, parmesan cheese, Greek yogurt, plain yogurt

Drinks

Red wine

––––––––

APPETIZER PRIMER

An Appetizer is the first course of a meal, the major function of an appetizer is to stimulate and increase appetite, interest, hunger and prepare you for the main course.

An Appetizer can either undermine or encourage a healthy diet, this is why it is important that an appetizer should not be very hard to eat. It should be light yet tempting, enticing while satisfying. An Appetizer should give you an idea of what the main course would be like.

Scientific research has shown that eating appetizers before the main meal helps with weight loss, this is because appetizers have a way of fooling the stomach's center of satiety which in turn send signals of fullness through the brain center to the stomach.

Importance of Appetizer

Fills the stomach when eating before starting to eat the main meal

Improve digestion in the body

Increase immunity of the body to diseases

Resists insomnia

Purifies and freshens the skin

MEDITERRANEAN APPETIZER RECIPES

Creamy Vegetable Dip

Preparation: 10 minutes

Cook Time: 0 minute

Servings: 16

Ingredients

1/2 teaspoon salt

1 cup mustard

1 minced garlic clove

1 (17 ounces) can sour cream

1 (8 ounces can) well chopped & drained water chestnuts

1 1/2 cups neatly diced bell peppers

2 cups neatly diced collard greens

3 neatly chopped chives

Instructions

1. Using a large mixing bowl, add in all the ingredients and mix together until properly incorporated.

2. Allow to chill in the refrigerator until ready to serve.

3. Serve and enjoy.

Nutrition Information

Calories: 123kcal | Carbohydrates: 3g | Protein: 3g | Fat: 10g | Sodium: 177mg

Sautéed Swiss & Kale Sauce

Preparation Time: 15 minutes

Cook Time: 20 minutes

Servings: 4

Ingredients

1 tablespoon olive oil

1 tablespoon canola oil, hot

1 tablespoon sesame seeds, raw

1 tablespoon pumpkin seeds, raw

1 bunch sliced thin green onions

1 tablespoon sesame oil, toasted

1 tablespoon sunflower seeds, raw

1 sliced thin jalapeño, if desired

1 bunch sliced thin kale, with the leaves & stems removed

1 bunch sliced thin Swiss chard, with the leaves & stems removed

3 minced garlic cloves

Instructions

1. Using a large fry pan, add in the olive oil and place over medium-high heat then melt the oil, and add in the garlic, onions, jalapeno and sauté until golden brown for