Mediterranean Diet Cookbook: Learn How to Cook Healthy Food With Recipes For Italian Greek, Spanish, and French Inspired Dishes

By Lisa Sanders

Bring a piece of the Mediterranean lifestyle into your kitchen, with recipes from Spain, Italy, Greece, Portugal, Morocco, Turkey, Lebanon and many other Mediterranean countries.

 

The Mediterranean Diet Cookbook contains healthy and delicious recipes from what is known to be the most beneficial diet on the planet.

The Mediterranean Diet is a network of the social legacy of the Mediterranean nations. The countries that relied on this diet saw its benefits before any scientific research was conducted. They relied on habits and suggestions dropped down from one generation to another, dating back to ancient Rome and Greece.

Not low in fat or calories, everybody adores it. What's more, there's commonly no calorie, no carb, or full-scale checking required, making it not so much a "diet" in the conventional sense.

It's unbelievably simple to work a couple of increasingly Mediterranean-enlivened dinners into your weekly menu, and this Book has been written to help you with it.

This is what you will find:

• The simple steps to easily get started with the Mediterranean Diet
• Flavorful Soups and Stews
• Healthy Salads and Side Dishes
• Mouthwatering Poultry and Meat dishes
• Fresh and flavorsome Fish and Seafood recipes
• Healthy Desserts and Fruits
• BONUS: 4-week weight loss meal plan to make your health journey easier

 

…And much more!

Change your eating routine to improve your shape and health while enjoying delicious meals.

Click "Buy now" and get started!

• Language: English
• Publisher: Lisa Sanders
• Release date: Mar 4, 2021
• ISBN: 9781393552048

Book preview

BREAKFAST

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01. Cinnamon Apple and Lentils Porridge

Preparation time: 5 minutes

Cooking time: 10 minutes

Servings:4

Ingredients:

½ cup walnuts, chopped 

2 green apples, cored, peeled and cubed 

3 tablespoons maple syrup

3 cups almond milk

½ cup red lentils

½ teaspoon cinnamon powder 

½ cup cranberries, dried

1 teaspoon vanilla extract

Directions:

Put the milk in a pot, heat it up over medium heat, add the walnuts, apples, maple syrup and the rest of the ingredients, toss, simmer for 10 minutes, divide into bowls and serve.

Nutrition Values:calories 150, fat 2, fiber 1, carbs 3, protein 5

02. Lentils and Cheddar Frittata

Preparation time: 10 minutes

Cooking time: 15 minutes

Servings:4

  Ingredients:

1 red onion, chopped

2 tablespoons olive oil

1 cup sweet potatoes, boiled and chopped 

¾ cup ham, chopped 

4 eggs, whisked

¾ cup lentils, cooked

2 tablespoons Greek yogurt

Salt and black pepper to the taste

½ cup cherry tomatoes, halved 

¾ cup cheddar cheese, grated

Directions:

Heat up a pan with the oil over medium heat, add the onion, stir and sauté for 2 minutes.

Add the rest of the ingredients except the eggs and the cheese, toss and cook for 3 minutes more.

Add the eggs, sprinkle the cheese on top, cover the pan and cook for 10 minutes more.

Slice the frittata, divide between plates and serve.

Nutrition Values:calories 274, fat 17.3, fiber 3.5, carbs 8.9, protein 11.4

03. Seeds and Lentils Oats

Preparation time: 10 minutes

Cooking time: 50 minutes

Servings:4

Ingredients:

½ cup red lentils

¼ cup pumpkin seeds, toasted

2 teaspoons olive oil

¼ cup rolled oats

¼ cup coconut flesh, shredded 

1 tablespoon honey 

1 tablespoon orange zest, grated

1 cup Greek yogurt

1 cup blackberries

Directions:

Spread the lentils on a baking sheet lined with parchment paper, introduce in the oven and roast at 370 degrees F for 30 minutes.

Add the rest of the ingredients except the yogurt and the berries, toss and bake at 370 degrees F for 20 minutes more.

Transfer this to a bowl, add the rest of the ingredients, toss, divide into smaller bowls and serve for breakfast.

Nutrition Values:calories 204, fat 7.1, fiber 10.4, carbs 27.6, protein 9.5

SEAFOOD

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