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

By Williams Dave

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
 

• Language: English
• Publisher: Chssm
• Release date: May 18, 2020
• ISBN: 9788835829973

Book preview

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