Mediterranean Diet Cookbook E-Book

Thelma Hennessy

• Herausgeber: Books on Demand
• Kategorie: Lebensstil
• Sprache: Englisch

Seitenzahl: 52

Veröffentlichungsjahr: 2021

Beschreibung

Are you looking for recipes from Mediterranean diet? If you answered yes, then this cookbook is for you! The Mediterranean diet is one of the healthiest diets today and could potentially be the answer to slowing down our never-ending obesity epidemic in America. The Mediterranean diet is rich in unsaturated fats, strands, nutrients, and polyphenols, all of which have anti-free radical, relaxing, and cancer-prevention properties. Phytoestrogens in vegetables regulate the function of sex hormones, preventing the production of the most common tumors in the elderly. New foods grown from the field are high in cancer-prevention agents that are capable of destroying free radicals, which are responsible for cell degeneration. Vegetable filaments also control and boost intestinal capability, allowing poisons to be released. The possibilities of following the Mediterranean diet are limitless. It is hard to not like it. There is no such thing as not having enough time. If you can eat, then you can make time for that. You can always find time to make the Mediterranean diet work in your life with ease. Once you get in the habit of eating the Mediterranean diet then you will see how it becomes a bigger part of your life. This book covers ? Breakfast recipes ? Appetizers and snacks ? Main dish ? Vegetables and side dishes ? Soup and stew recipes And much more According to a recent Italian report, the Mediterranean way of life increases the quality of life for the elderly. He emphasized how the Mediterranean diet reduces the risk of disability, depression, and pain in later life. The experts considered 4,470 Americans with an average age of 61 years. People who followed the Mediterranean route tended to have a higher quality of life, with "a lower prevalence of incapacity and wretchedness" (about 30 percent less). A way of life that not only ensures long life but also a high level of personal satisfaction

Leseprobe

TABLE OF CONTANTS

INTRODUCTION

BREAKFAST RECIPES

1. Buckwheat Buttermilk Pancakes

2. French Toast with Almonds and Peach Compote

3. Mixed Berries Oatmeal with Sweet Vanilla Cream

4. Choco-Strawberry Crepe

5. No Crust Asparagus-Ham Quiche

6. Apple Cheese Scones

7. Bacon and Egg Wrap

8. Orange-Blueberry Muffin

9. Baked Ginger Oatmeal with Pear Topping

10. Greek Style Veggie Omelet

APPETIZERS AND SNACKS

11. Black Bean Dip

12. Salsa Verde

13. Greek Eggplant Dip

14. Baba Ghanoush

15. Chickpea, Parsley, and Dill Dip

16. Instant Pot® Salsa

17. Sfougato

18. Skordalia

19. Pinto Bean Dip with Avocado Pico

20. Power Pods & Hearty Hazelnuts with Mustard-y Mix

MAIN DISH

21. Freekeh

22. Fried Rice Balls with Tomato Sauce

23. Spanish-Style Rice

24. Zucchini with Rice and Tzatziki

25. Cannellini Beans with Rosemary and Garlic Aioli

26. Jeweled Rice

27. Asparagus Risotto

28. Vegetable Paella

VEGETABLES AND SIDE DISHES

29. Roasted Portobello Mushrooms with Kale and Red Onion

30. Balsamic Marinated Tofu with Basil and Oregano

31. Ricotta, Basil, and Pistachio–Stuffed Zucchini

32. Farro with Roasted Tomatoes and Mushrooms

33. Baked Orzo

34. Barley Risotto with Tomatoes

35. Chickpeas and Kale with Spicy Pomodoro Sauce

36. Roasted Feta with Kale and Lemon Yogurt

37. Roasted Eggplant and Chickpeas with Tomato Sauce

38. Baked Falafel Sliders

SOUP AND STEW RECIPES

39. Zesty Taco Soup

40. Southwestern Posole

41. Spring Vegetable Soup

42. Seafood Corn Chowder

MEAT RECIPES

43. Pork Chops and Tomato Sauce

44. Chicken with Caper Sauce

45. Slow Cooker Mediterranean Beef Roast

46. Slow Cooker Mediterranean Beef with Artichokes

DESSERT RECIPES

47. Chocolate Chip Banana Dessert

48. Apple Pie Filling

49. Ice Cream Sandwich Dessert

50. Cranberry and Pistachio Biscotti

CONCLUSION

INTRODUCTION

The Mediterranean diet is a diet that focus on the traditional eating habits of people living in the Mediterranean region, which includes southern Italy, Spain, Greece, and France. The Mediterranean diet is known to be heart healthy, but studies have shown that it can also reduce the risk of certain cancers, like breast and colon cancer. The Mediterranean Diet is based on a simple premise: using food to help maintain a healthy body and mind. It’s not a “diet” in the sense that it’s a temporary change to your eating habits, but rather a lifestyle. The Mediterranean diet is packed with health benefits. For example, studies have shown that people who eat a Mediterranean diet are at a lower risk of heart disease and stroke. Eating this way has also been shown to help lower blood pressure and cholesterol.

The Mediterranean diet offers a number of health benefits that are not seen among people who consume that much red meat. The diet is associated with a lower risk of death from cancer, heart attacks as well as strokes, and even a lower number of deaths from Alzheimer’s. There’s also a list of other benefits such as a lower risk of high blood pressure, depression, and other chronic diseases and a better quality of life. If you ever wanted a taste of the good life, here are some of the top benefits of the Mediterranean diet.

Unlike most people associated with the term “diet” with losing weight, this diet as stated earlier will help you live longer. Heart disease is one of the leading causes of death in the U.S. This diet simply helps you reduce some of the factors that lead to a heart attack. In the study done on British men, those who opted for the Mediterranean diet had a 41% lower risk of dying from a heart attack when compared to those who followed the more traditional high-fat diet such as the Atkins diet.

BREAKFAST RECIPES

1. Buckwheat Buttermilk Pancakes

Preparation Time: 2 minutes

Cooking Time: 18 minutes

Servings: 9

Ingredients:

1/2 cup of buckwheat flour

1/2 cup of all-purpose flour

2 teaspoons of baking powder

1 teaspoon of brown sugar

2 tablespoons of olive oil

2 large eggs

1 cup of reduced-fat buttermilk

Directions:

Incorporate the first four ingredients in a bowl. Add the oil, buttermilk, and eggs and mix until thoroughly blended.

Put griddle over medium heat and spray with non-stick cooking spray. Pour ¼ cup of the batter over the skillet and cook for 1-2 minutes each side or until they turn golden brown. Serve immediately.

Nutrition 108 Calories 3g Fat 4g Protein

2. French Toast with Almonds and Peach Compote

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Servings: 4

Ingredients:

Compote:

3 tablespoons of sugar substitute, sucralose-based

1/3 cup + 2 tablespoons of water, divided

1 1/2 cups of fresh peeled or frozen, thawed and drained sliced peaches

2 tablespoons peach fruit spread, no-sugar-added

1/4 teaspoon of ground cinnamon

Almond French toast

1/4 cup of (skim) fat-free milk

3 tablespoons of sugar substitute, sucralose-based

2 whole eggs

2 egg whites

1/2 teaspoon of almond extract

1/8 teaspoon salt

4 slices of multigrain bread

1/3 cup of sliced almonds

Directions:

To make the compote, dissolve 3 tablespoons sucralose in 1/3 cup of water in a medium saucepan over high-medium heat. Stir in the peaches and bring to a boil. Reduce the heat to medium and continue to cook uncovered for another 5 minutes or until the peaches softened.

Combine remaining water and fruit spread then stir into the peaches in the saucepan. Cook for another minute or until syrup thickens. Pull out from heat and add in the cinnamon. Cover to keep warm.

To make the French toast. Combine the milk and sucralose in a large size shallow dish and whisk until it completely dissolves. Whisk in the egg whites, eggs, almond extract and salt. Dip both sides of the bread slices for 3 minutes in the egg mixture or until completely soaked. Sprinkle both sides with sliced almonds and press firmly to adhere.