Mediterranean Diet Recipes Book For Beginners E-Book

Olivia Deangelo

• Herausgeber: MarkHollis
• Kategorie: Ratgeber
• Sprache: Englisch

Veröffentlichungsjahr: 2018

Beschreibung

Do you want to be energetic, good-looking, full of life, lose excess weight and remain healthy - without sacrificing flavor and variety? The Mediterranean diet gives you access to numerous healthy and delicious assorted recipes that will transform your life, prevent diseases and other medical conditions such as; obesity, diabetes, cancer and cardiovascular disease.  This book will help you get started on the Mediterranean diet journey with several healthy, fresh and scrumptious recipes to choose from, a practical kick start guide and meal plan to get you started and sustained on the diet. You will find 70 delicious Mediterranean recipes such as; Breakfast Recipes, Lunch Recipes, Dinner Recipes, Rice and Pasta Recipes, Salad Recipes, Seafood Recipes, Soups and side dishes. Examples of assorted recipe ideas you will find in this book are: Spinach Pasta Faggioli Halibut Fish with Olives and Lime Tabbouleh with Lime Italian Sausage Marsala Egg with Roasted Asparagus Prosciutto Egg Pesto Omelette with Mushrooms, and more  

Leseprobe

Mediterranean Diet Recipes Book For Beginners

Easy & Delicious Recipes To Lose Weight, Live Healthy and Enjoy Life (A Mediterranean Diet Cookbook) 

Olivia Deangelo

Copyright © 2018 Olivia Deangelo

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Limit of Liability/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.

Content

Introduction

Benefits of The Mediterranean Diet

The Mediterranean Diet Kick Start Guide

What to Eat

Effectively Changing To a Mediterranean Diet

Mediterranean Diet Meal Plan

Mediterranean Diet Recipes

Breakfast Recipes

Almond Quinoa Breakfast

Egg Pesto Omelette with Mushrooms

Delicious Baked Falafel

Sicilian Bread Salad

Feta Pita Bake with Spinach

Lunch Recipes

Limey Turkey

Egg with Roasted Asparagus Prosciutto

Cinnamon Flavored Aubergine (Turkish Cuisine)

Cheese Veggie Wrap with Basil Pesto

Goat Cheese Fig Skewers

Turkey Milano

Whole Grain Barley Salad

Vegetables Prosciutto Wrapped Turkey

Anchovy Lime Garlic Dressing with Lettuce

Tomato-Raisin Sauce with Sicilian Lime Turkey

Turkey Shish Kebabs

Dinner Recipes

Greek Turkey Stew

Moroccan Turkey

Greek Briam

Costa Brava Turkey

Baked Potatoes (Greek Style)

Spicy Turkey, and Cherry Peppers Stuffed with Sausage

Red Pepper Turkey with Rosemary

Greek Lima Beans (Gigantes)

Eggplant with Turkey

Herbed Tomato Turkey with White Wine

Garbanzo Beans with Spinach

Rice and Pasta Recipes

Spaghetti Squash

Garlic Linguine Pasta

Roasted Vegetable Pasta

White Beans and Tomatoes Sauce with Greek Pasta

Turkey Pasta (Greek)

Delicious Spinach Fried Rice

Cheese Broccoli Cavatelli

Italian Sausage Marsala

Brown Rice Salad with olives

Delicious Farfalle

Salad

Aubergine Salad (Italian)

Garbanzo Beans Salad

Tabbouleh with Lime

Pasta Salad (Greek)

Romaine Lettuce Salad with Tomatoes

Medley Salad

Rosemary Heirloom Tomato Salad

Healthy Bean Salad

Insalata Caprese

Tomato Cucumber Olive Greek Salad

Turkey Quinoa Salad

Avocado Arugula Salad

Seafood

Shrimp Penne Pasta

Spicy Fish

Tomato Sauce with Spanish Cod

Tomato Mussels Pasta

Seared Anchovy with Veggies

Baked Salmon (Greek)

Sicilian Spaghetti with Anchovy

Halibut Fish with Olives and Lime

Feta Tilapia Florentine

Baked Flounder with Tomatoes and Olives Sauce

Tuna Avocado Tapas

Soups

Shrimp Cod Soup

Healthy Vegetable Stew

Easy Eggplant Squash Stew

Delicious White Bean Italian Soup

Spinach Pasta Faggioli

Lentil Fakes Soup (Greek)

Side Dishes

Spicy Red Pepper Hummus

Cheese Tomato Pesto

Greek Lime Tzaztziki

Steamed Kale with Lime

Introduction

The typical diet is filled with highly processed meats and foods, refined oils and saturated fat, which are underlying causes of several medical conditions such as cardiovascular diseases, cancer, diabetes and obesity. The Mediterranean diet is one of those few diets that are known to be free of highly processed foods and meats, free of processed oils and low in trans-fat. Research shows a connection between the diet and many medical miracles such as prevention of diabetes, having a healthy heart and protection from certain diseases like stroke.

The Mediterranean diet is a healthy model diet that ensures that food comes from a variety of healthy and natural sources and the diet is mostly founded on the eating tradition of southern European countries. The Mediterranean diet pulls together regular food types and healthy habits from the customs and cultures of different Mediterranean provinces which includes Italy, Portugal, southern France, Spain, Greece and Crete. A number of these healthy Mediterranean habits include daily physical activity, sharing meals with others and eating whole and fresh foods. Jointly, this healthy habits and foods form the basis of the Mediterranean diet and tend to have a weighty and positive outcome on your mental health, mood and general wellbeing. The Mediterranean diet places emphasis on hearty grains, vegetables, fruits, beans, poultry, fish and seafood, lean meats, olive oil, plant foods and natural sources.

Changing from the typical diet can be sometimes overwhelming, particularly if you are trying to eliminate processed and junk foods. The good news is the Mediterranean diet is very cost effective and economical in addition to being a satisfying and healthy way to eat.

Benefits of The Mediterranean Diet

The typical Mediterranean diet consists of large amounts of vegetables, fresh fruits, seeds and nuts, fish and other seafood and olive oil with other physical activity which will reduce your susceptibility to physical and mental health conditions such as;

Parkinson’s disease - The Mediterranean diet contains high levels of antioxidants which prevents your cells from experiencing oxidative stress which is a damaging process which leaves your body susceptible to Parkinson's disease.

Dementia or Alzheimer's disease - Studies show that the Mediterranean diet improves the health of your blood vessels, lowers high blood sugar and improves your cholesterol levels, thereby reducing your susceptibility to dementia or Alzheimer's disease.

Muscle Weakness - The Mediterranean diet is a highly nutritious diet that can reduce the risk of frailty and increasing muscle weakness by approximately 70%.

Strokes and Heart Disease - Alcohol, hard liquor, red meat and processed foods are factors that can lead to strokes and heart disease. The Mediterranean diet helps to prevent strokes and heartdisease by cutting down on these causative factors.

Weight Gain and Type 2 Diabetes - A slow digesting diet such as the Mediterranean diet which is also rich in fibers prevents huge spikes in blood sugar and excess weight.

Untimely Death - Research shows that even at an old ripe age, no one dies natural causes. Every death is linked to a disease, such as heart attacks. The Mediterranean diet reduces the risk of cancer, diabetes and heart disease, which in turn reduces you risk of untimely death by twenty percent at any age.

The Mediterranean Diet Kick Start Guide

The Mediterranean diet is a nutrient filled diet that is low in sugar, high in mineral and vitamin content (such as vitamin B 12), high in dietary fiber and filled with healthy monounsaturated fats. There is a variety of healthy food options to choose from on the Mediterranean diet that will guarantee good health and better life.

What to Eat

If changing to the Mediterranean diet seems to be slightly daunting, here is a guide to help you get started on a healthy and profitable eating journey to maximum health. 

Vegetables and Fruits

Make vegetables and fruits the staple of the diet. Eat high amounts of vegetables and fruits such as onions, cucumbers, carrots, spinach, broccoli, kale, tomatoes, melons, strawberries, grapes, dates, figs, bananas and apples. Fresh fruits should also be a main part of the diet. Eat fresh fruits for your desserts and limit your intake of high-sugar and sweet foods.

Whole Grains, Seeds, Nuts, Beans & Legumes 

These foods should also be a part of your daily Mediterranean diet, such as high amounts of cashews, sunflower seeds, walnuts, almonds, and whole grains like brown rice, corn, buckwheat, barley, oats and whole wheat.

Dietary and Healthy Fats

Avocado oil, avocados, sunflower seeds, nuts and olives are dietary fat sources on the Mediterranean diet, with olive oil as the major source of dietary fat. Cook your food with avocado oil or olive oil instead of margarine or butter.

Proteins

Eat restrained amounts of poultry, fish and seafood such as oysters, sardines, salmon, turkey, duck and chicken. Eat limited amounts of red meats; make sure you eat less than 3 ounces of red meat or chicken every week and focus on lean proteins. Sardines, sablefish (black cod), herring, salmon and tuna are rich sources of Omega-3 fatty acids, and clams, oysters and mussels are good for the heart and brain.

Dairy

Eat dairy foods in moderation, which includes, Greek or plain yogurt and cheese. The USDA advises that you should reduce your saturated fat intake to no more than 10% of your daily calories.

Eggs

Eggs can be eaten on the Mediterranean diet, eggs such as duck, quail and chicken eggs.

Effectively Changing To a Mediterranean Diet

An important part of the Mediterranean diet pyramid is to eat with others, giving out nutritious and healthy meals - these with other lifestyle changes like daily physical activities will jointly enforce the needed change. For the best result on the Mediterranean diet, it is important to do away with sweetened and carbonated drinks and only take a glass of wine with much water on a daily basis. Season your food with spices and herbs instead of sugar, fat and salt. As much as achievable, get unprocessed and fresh foods.

Breakfast

Breakfast is an important meal of the day, it should always be eaten, making sure you are full for hours. Start your day with foods that are rich in fiber such as whole grains and fruits.

Vegetarian Meals

You can pick a night in a week to go without meats or pick a full day to build your food around vegetables, whole grains and beans. As you become acquainted with the Mediterranean diet, you can gradually increase it to 2 nights in a week or 2 full days.

Mediterranean Diet Meal Plan

Here is a one day meal plan on the Mediterranean diet

Breakfast

Nuts, Fruits and Oatmeal

Lunch

Salmon stuffed with feta and spinach

Snack

Carrots, cucumber or kale with tzaztziki or hummus dip

Dinner

Tomato salad, chickpea and mozzarella

Snack

Fruits with Greek or plain yogurt

Mediterranean Diet Recipes