The Smart Mediterranean Diet Cookbook For Weight Loss- 100 Delicious, Heart-Healthy Recipes Rich in Whole Grains and Healthy Fats

By Susan Firesong

"The Smart Mediterranean Diet Cookbook For Weight Loss" is your essential guide to embracing the Mediterranean lifestyle, renowned for its heart-healthy benefits and effectiveness in sustainable weight loss. This beautifully curated cookbook presents you with 100 delicious recipes that combine the rich flavors of the Mediterranean with the latest nutritional science to help you lose weight without sacrificing taste or satisfaction.

Dive into a world where whole grains, healthy fats, fresh vegetables, and lean proteins are transformed into mouth-watering dishes that are as good for your waistline as they are for your taste buds. From vibrant salads and hearty whole grain pastas to succulent seafood and tender grilled meats, each recipe is designed to be easy to follow and accessible to cooks of all levels.

Beyond just recipes, this cookbook serves as a guide to the Mediterranean diet's principles, offering tips on how to incorporate more plant-based foods into your diet, choose healthy fats, and select whole grains over refined options. It also delves into the science behind the diet, explaining how these food choices contribute to weight loss, improved heart health, and overall well-being.

Whether you're new to the Mediterranean diet or looking to refresh your meal plans, "The Smart Mediterranean Diet Cookbook For Weight Loss" is an invaluable resource. With nutritional information provided for every recipe, meal planning tips, and advice on how to sustain a healthy lifestyle, this cookbook is more than just a collection of recipes—it's a roadmap to a healthier, happier you.

• Language: English
• Publisher: Nick Tsai
• Release date: Feb 14, 2024
• ISBN: 9798224613892

Book preview

Breakfast Recipes

Greek Yogurt Parfait

Preparation time: 10 minutes

Cooking time: 0 minutes

Serving: 2

Recipe items:

1 cup Greek yogurt, unsweetened

¼ cup fresh berries, such as raspberries, blueberries, strawberries

1 tbsp chia seeds

¼ cup chopped nuts, such as almonds, walnuts

1 tsp vanilla extract

Cooking Steps:

Add Greek yogurt and vanilla extract into the bowl and mix well.

Layer half of the Greek yogurt mixture into the bowl. Add a layer of fresh berries. Sprinkle half of chia seeds and chopped nuts over the berries.

Repeat the layers with the remaining Greek yogurt, berries, chia seeds, and nuts.

Place it into the fridge for 30 minutes.

Serve!

Nutrient Details:

Calories 250, Carbohydrate 15g, Protein 18g, Fat 15g, Fiber 6g

Vegetable Omelet

Preparation time: 10 minutes

Cooking time: 10 minutes

Serving: 1

Recipe items:

2 eggs

¼ cup tomatoes, diced

¼ cup bell peppers, diced

2 tbsp red onion, chopped

2 tbsp feta cheese, crumbled

1 tbsp Kalamata olives, chopped

1 tbsp fresh basil, chopped

Salt and pepper to taste

1 tbsp olive oil

Cooking Steps:

Add eggs into the bowl and beat well. Season with pepper and salt.

Add olive oil into the skillet and heat it. Add bell peppers and onion and sauté for 2-3 minutes. Pour beaten eggs over the vegetables into the skillet.

Sprinkle diced tomatoes, feta cheese, olives, and fresh basil over the omelet. Cook for 3-4 minutes. Fold the omelet in half.

Serve!

Nutrient Details:

Calories 320, Carbohydrate 9g, Protein 18g, Fat 24g, Fiber 3g

Shakshuka

Preparation time: 10 minutes

Cooking time: 25 minutes

Serving: 1

Recipe items:

1 tbsp olive oil

1 small onion, diced

2 cloves garlic, minced

1 bell pepper, diced

1 zucchini, diced

14 oz tomatoes, diced

1 tsp ground cumin

1 tsp paprika

½ tsp ground coriander

Salt and pepper to taste

4-6 eggs

Cooking Steps:

Add olive oil into the skillet and heat it. Add diced onion and sauté for 3-4 minutes.

Add minced garlic, diced bell pepper, and zucchini. Cook for an additional 5-7 minutes.

Add diced tomatoes and add ground cumin, paprika, ground coriander, salt, and pepper. Stir well to combine.

Simmer for 10-15 minutes.

Make small wells in the sauce and crack the eggs into them. Cover the skillet and cook for 5-7 minutes.

Serve!

Nutrient Details:

Calories 220, Carbohydrate 14g, Protein 10g, Fat 15g, Fiber 4g

Feta and Spinach Egg Muffins

Preparation time: 15 minutes

Cooking time: 20 minutes

Serving: 12

Recipe items:

8 eggs

1 cup fresh spinach, chopped

1/2 cup feta cheese, crumbled

1/4 cup sun-dried tomatoes, chopped

1/4 cup black olives, sliced

1/4 cup red onion, chopped

1 tsp dried oregano

Salt and pepper to taste

Olive oil spray

Cooking Steps:

Preheat the oven to 350°F. Grease a muffin tin with olive oil spray.

Add eggs into the bowl and beat well.

Add the chopped spinach, crumbled feta, sun-dried tomatoes, black olives, red onion, dried oregano, salt, and pepper to the beaten eggs. Mix well.

Pour the egg mixture into the muffin tin. Bake for 18-20 minutes.

Remove from the oven.

Serve!

Nutrient Details:

Calories 120, Carbohydrate 3g, Protein 10g, Fat 8g, Fiber 1g

Hummus and Veggie Wrap

Preparation time: 15 minutes

Cooking time: 0 minutes

Serving: 2

Recipe items:

4 lettuce leaves

½ cup hummus

1 cup cherry tomatoes, halved

1 cucumber, julienned

½ red bell pepper, thinly sliced

¼ red onion, thinly sliced

¼ cup Kalamata olives, sliced

2 tbsp feta cheese, crumbled

1 tbsp olive oil

Salt and pepper to taste

Cooking Steps:

Lay out the lettuce leaves on a clean surface.

Spread a layer of hummus onto each lettuce leaf.

Distribute the cherry tomatoes, cucumber, red bell pepper, red onion, Kalamata olives, and feta cheese on top of the hummus.

Drizzle olive oil over the veggies and season with salt and pepper to taste.

Fold the sides of each lettuce leaf towards the center and then roll from the bottom up to create a wrap.

Serve!

Nutrient Details:

Calories 220, Carbohydrate 17g, Protein 7g, Fat 15g, Fiber 6g

Caprese Avocado Toast

Preparation time: 10 minutes

Cooking time: 0 minutes

Serving: 2

Recipe items:

2 ripe avocados

4 slices of low-carb bread

1 cup cherry tomatoes, halved