Mediterranean Diet Cookbook Brunch Prep for Beginners: Quick and Easy Brunch Recipes with Selected Recipes for Burn Fat and Weight Loss

By John Palermo

Send Your Taste Buds on a Wonderful Trip and Improve Your Diet and Health With Vibrant Mediterranean Flavors From the Ultimate Mediterranean Brunch Cookbook!

 

Are you a health-conscious foodie who enjoys the casual pleasure of eating brunch? Do you want to impress yourself, your family, and your guests with well-crafted brunch recipes during family meals, holiday celebrations, and gatherings with friends?

 

If any of the above questions sound like what you need help with, then this cookbook is for you.

 

Brunches are experiencing a rise in popularity because it's a meal designed for good times spent with family and friends, and no culinary tradition embodies the art of combining food and leisure than the Mediterranean, all the while improving your weight loss efforts.

 

In the Mediterranean Diet Cookbook Brunch Prep for Beginners, you're going to discover:

• Mediterranean diet crash course: This cookbook has all you need to know about the Mediterranean diet to help you succeed at it, from how it works to the Mediterranean food pyramid
• Easy-to-find ingredients: All the ingredients contained in this special cookbook can be found at your favorite grocery store or farmer's market with ease
• Clear cooking instructions: All recipes in this cookbook comes with detailed cooking directions that anyone can follow, regardless of cooking skill
• Loads of mind-blowing recipes: This special cookbook is loaded with lots of great tasting recipes that will make your tastebuds sing and are kind to your waistline
• ...and more!

Packed with loads of satisfying brunch recipes and crafted for culinary enthusiasts of all skill levels from novice cook to a professional chef, this cookbook is the only brunch resource you'll ever need to help yourself, your family and friends feel like they've just enjoyed a Michelin-star brunch at a fancy restaurant!

 

Ready for the ultimate brunch experience? Scroll to the top of the page and click Buy Now button to purchase your copy TODAY!

• Language: English
• Publisher: BM eCommerce Management
• Release date: Mar 29, 2021
• ISBN: 9781393281009

Book preview

What does Mediterranean mean?

Before we look at the list of foods that officially fall under the Mediterranean diet, let's take a look at the origins of the diet. As the name suggests, it is located in southern Europe, more precisely on the island of Crete. The word Mediterranean means something like arising from the Mediterranean region. In addition to the original diet of the Greeks, the cuisine of southern Italy also had a strong influence on the definition of Mediterranean cuisine.

Many of us connect with the south of Europe, where there are alleys bathed in the evening sun and where people come together to eat local dishes. Obviously, we're not all that wrong with this idea. Still curious what Mediterranean diet followers are eating?

What is the Mediterranean cuisine?

In comparison to the high-carb low-fat diet, where low-fat consumption is aimed, Mediterranean cuisine is marked by a high intake of fat. Yes, fats make up as much as 40% of the daily calorie consumption. The decisive distinction relative to other foods is the ratio of omega-6 to omega-3 fatty acids, which is ten times smaller than the classic Western diet. The primary source: high-quality olive oil.

If you look at southern European cuisines, you will discover not only olive oil, but also new fruit and vegetables, cereals and seafood. Legumes, nuts and seeds make up a large portion of the Mediterranean diet. A lot of people who live according to the principle of the Mediterranean diet also drink a glass of wine a day.

Are you wondering which of the foods are eaten and how often? Rightly. Because, as with most diets, there is a recommendation for the amount of carbohydrates, protein, and fat. The food pyramid for Mediterranean food gives an insight into the distribution of the selected foods.

A clear advantage of the Mediterranean diet: There are no rules that stipulate which of the foods listed above can be combined with which meal. Our favorite products also find a well-deserved place on the shopping list. Instant oats for your breakfast are just the beginning.

Dairy products such as yoghurt or cheese are allowed, but are incorporated into everyday life in moderate amounts. Foods that are rarely on the menu are sugar-rich ready-made products and red meat. The reason for not doing it is clear: a high consumption of these foods has a proven negative impact on health, especially on the health of the cardiovascular system.

How healthy is the Mediterranean diet?

A critical analysis of the foods that are preferred in the Mediterranean area shows why the Mediterranean diet is generally classified as healthy.

The Mediterranean diet contains comparatively high levels of unsaturated fatty acids-you can note the olive oil that is generously used in the cooking of salads, pasta and seafood dishes. The fats and the ratio of fatty acids can have a positive effect on the health of the cardiovascular system.

There are even more healthy unsaturated fats in nuts and seeds, especially omega-3 fatty acids. They will maintain a balanced blood pressure and reduce the risk of blood clotting.

We all know how vital fruits and vegetables are to a balanced diet. As a reminder: They not only contain numerous vitamins and minerals, but also phytochemicals that can have anti-inflammatory effects.

Another point that speaks for a high consumption of fresh vegetables such as tomatoes, peppers and eggplants is the fiber they contain.

Not to forget: the regular consumption of fish. Just like high-quality oil, nuts and kernels, high-fat types of fish contain valuable fatty acids.

Lose weight with Mediterranean cuisine

Numerous scientific studies prove the connection between a traditional Mediterranean diet and a low rate of chronic diseases or a higher life expectancy. But what about the feel-good weight? Will you lose weight on your Mediterranean diet? The easy answer to that is yes. Because-as we have already pointed out- the choice of food is fundamentally healthy. Losing weight with the Mediterranean diet works just like any other diet, only if you hit a daily calorie deficit. The best way to achieve your goal is to combine a healthy diet with plenty of exercise and adequate sleep. Always have yours with you Daily calorie requirement in the deficit in view, which you should not exceed. Our sophisticated calorie calculator helps you to calculate your calorie requirement in just a few minutes. Should you ever reach a plateau, here are five possible reasons for your body weight to