Mediterranean Diet 101: Cookbook with Easy, Quick and Affordable Recipes to Help Reset Your Metabolism and Weight Loss

By Prunella Mckinney and Elaine Holmes

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:

 

…And much more!

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

• Language: English
• Publisher: Growthshape
• Release date: Mar 26, 2021
• ISBN: 9781393848776

Book preview

BREAKFAST

For more tips go to:  Growthshape.com/health

01. Vegetable Hash

Preparation Time:15 minutes

Cooking time: 20 minutes

Servings: 3

  Ingredients:

1 potato, peeled

½ onion, chopped

1 sweet pepper, chopped

¾ cup chicken stock

1 teaspoon olive oil

1 teaspoon ground black pepper

¼ teaspoon salt

1 tomato, chopped

Directions:

Grate the potato and combine it together with the chopped onion.

Place the mixture in the instant pot bowl.

Add the olive oil, ground black pepper, and salt.

Stir it well and saute for 5 minutes. Stir occasionally.

Add the chopped tomato and chicken stock.

Close the lid and cook the vegetable hash on High pressure for 15 minutes.

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

Enjoy!

Nutrition Values: calories 85, fat 1.9, fiber 2.6, carbs 16, protein 2.2

02. Goat Cheese Scramble

Preparation Time:10 minutes

Cooking time: 9 minutes

Servings: 4

Ingredients:

1 tablespoon olive oil

1 tomato, chopped

4 eggs, whisked

¼ teaspoon salt

¾ teaspoon ground black pepper

4 oz. Feta, crumbled

Directions:

Add the olive oil into the instant pot bowl and use Saute mode to cook it for 1 minute.

Combine the whisked eggs, salt, ground black pepper, and chopped tomato.

Stir the mixture and add it to the instant pot too.

Cook on Saute mode for 3 minutes.

Scramble the eggs and close the lid.

Cook the eggs for 5 minutes on High pressure.

Do a natural pressure release and then transfer the scramble into bowls.

Sprinkle the meal with the crumbled cheese and serve!

Nutrition Values: calories 167, fat 13.3, fiber 0.3, carbs 2.4, protein 9.8

03. Breakfast Buns

Preparation Time:30 minutes

Cooking time: 30 minutes

Servings: 4

Ingredients:

1 teaspoon dried yeast

1 tablespoon sugar

¼ cup warm milk, ow fat

¾ teaspoon salt

¼ teaspoon ground cinnamon

½ teaspoon vanilla extract

1 cup flour

1 tablespoon coconut flakes

1 tablespoon olive oil

Directions:

Combine the warm milk, sugar, and dried yeast.

Stir the mixture and leave for 10 minutes in a warm place.

Add the salt, ground cinnamon, vanilla extract, and coconut flakes.

Stir and sift the flour into the mixture.