Mediterranean Diet for Beginners: Quick & Easy Recipes for Busy People

By Rosa Snider and Elsie Savage

Revolutionize your metabolism and experience the incredible health benefits of the Mediterranean diet!

 

Do you want to dive into the delicious, healthy cuisine of the Mediterranean? Do you want to lead a healthier life with the help of wonderful recipes from Spain, Greece, Italy and beyond? Or are you looking for a fun way to try new food and expand your palette? Then this book is for you!

 

The Mediterranean diet has proven time and time again to be a powerful way to lose weight and transform your health. From its mouth-watering dishes which inspire and motivate you to the deeply nutritious meals which leave you feeling full and eliminate cravings, it's no wonder that so many people swear by this lifestyle and the profound health benefits which come with it.

 

Now, this complete cookbook provides you with a practical path to good health... quick, affordable, and nutritious recipes to change the way you look at food. With tons of varied flavors and dishes from cultures around the Mediterranean, this diet lets you celebrate great food while you make dieting fun.

Far from being demotivating like many other diets, the great meals you'll find in this cookbook will encourage and inspire you to stick to the diet. You'll find that your cravings disappear as you see your health improving before your very eyes! With breakfast recipes, lunches, dinners, snacks, desserts, and meals for whatever mood you're in, this book lets even a complete beginner begin a journey to lasting wellbeing.

 

No matter your age, background, or your health goals, the Mediterranean diet is a proven way of helping anybody strengthen their metabolism and lose weight in a hassle-free way. If you've always wanted to give the Mediterranean diet a shot, then The New Mediterranean Diet Cookbook 2021 provides you with an up-to-date look at this amazing diet.

 

Ready to kickstart your new Mediterranean diet lifestyle? Then scroll up and grab your copy now!

• Language: English
• Publisher: Growthshape
• Release date: Mar 26, 2021
• ISBN: 9781393253655

Book preview

BREAKFAST

For more tips go to:  Growthshape.com/health

01. Breakfast Bagels

Preparation Time:15 minutes

Cooking time: 6 minutes

Servings: 4

Ingredients:

9 oz. ground chicken

1 teaspoon turmeric

1 egg white, whisked

1 teaspoon semolina

½ teaspoon salt

1 tablespoon olive oil

1 tablespoon almond flour

1 teaspoon chili flakes

Directions:

Combine the ground chicken, turmeric, whisked egg, semolina, salt, almond flour, and chili flakes.

Stir the mix well.

Make bagels from the ground chicken mixture.

Pour the olive oil into the instant pot bowl.

Add the chicken bagels into the bowl and close the lid.

Cook the bagels for 6 minutes on High pressure.

Make a quick pressure release and transfer the bagels onto plates.

Enjoy!

Nutrition Values: calories 201, fat 11.8, fiber 0.9, carbs 2.6, protein 21

02. Breakfast Veggie Burrito

Preparation Time:10 minutes

Cooking time: 5 minutes

Servings: 4

Ingredients:

4 corn tortillas

3 oz. Cheddar, shredded

1 tablespoon olive oil

1 tablespoon fresh parsley

1 tomato, chopped

2 tablespoons sour cream

4 eggs, beaten

1 cucumber, chopped

1 teaspoon ground nutmeg

Directions:

Whisk the eggs and combine them together with the olive oil, sour cream, and ground nutmeg.

Then pour the mixture into ramekins and place the ramekin in the instant pot.

Add water to the instant pot bowl (1 cup) and close the lid.

Cook the eggs for 5 minutes on High pressure.

Mix the shredded cheese, fresh parsley, chopped tomato, and cucumber.

When the eggs are cooked, do a quick pressure release and transfer them from the instant pot.

Chop the cooked eggs.

Place the chopped eggs on the tortillas.

Add the vegetable mixture and roll them into burritos.

Serve!

Nutrition Values: calories 208, fat 11, fiber 2.2, carbs 15.4, protein 13

03. Vegetable and Egg Muffins

Preparation Time:15 minutes

Cooking time: 20 minutes

Servings: 4

Ingredients:

4 eggs, whisked

4 teaspoons almond flour

1 bell pepper, chopped

1 oz. zucchini, grated

1 teaspoon paprika

1 teaspoon cayenne pepper

4 teaspoons olive oil

Directions:

Mix the whisked eggs and almond flour.

Add the chopped pepper and zucchini.

Sprinkle the mixture with the paprika and cayenne pepper.

Stir the muffin batter until smooth.

Pour 1 cup of the water into the instant pot bowl and add a trivet as well.

Put the olive oil in the muffin molds and pour the batter on top.

Place the muffins on the trivet and close the lid.

Cook the muffins for 20 minutes on High pressure.

Do a natural pressure release and open the lid.

Transfer the muffins to a platter and serve!

Nutrition Values: calories 270, fat 22.4, fiber 3.8, carbs 9.4, protein 12.1

04. Sausage Hash

Preparation Time:10 minutes

Cooking time: 16 minutes

Servings: 6

Ingredients:

8 oz. sausages, chopped

1 yellow onion, diced

1 carrot, grated

1 teaspoon salt

2 tablespoons olive oil

½ teaspoon chili flakes

Directions:

Add the olive oil into the instant pot bowl.

Add the grated carrots and diced onion.

Sprinkle the vegetables with the chili flakes and salt.

Stir the vegetables and cook them on Saute mode for 5 minutes. Stir the vegetable occasionally.

Add the chopped sausages and close the lid.

Cook the hash on High for 11 minutes.

Do a quick pressure release and transfer the cooked hash into the bowls.

Enjoy!

Nutrition Values: calories 180, fat 15.4, fiber 0.6, carbs 2.7,