The 30-Minute Mediterranean Diet Cookbook E-Book

Debbie Gillian

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

Seitenzahl: 42

Veröffentlichungsjahr: 2022

Beschreibung

The Mediterranean Diet is lifestyle and pattern of eating that focuses on whole foods, plant-based foods, and healthy fats. It balances the simplicity of a raw food diet with the more complicated parts of reality. It's not a liquid diet or a low-calorie diet, but it offers weight loss and health benefits for those who want to follow it. The Mediterranean Diet is a diet that was designed for people who want to lose weight but also want to feel healthier. The idea behind the diet is simple: eat lots of fruits and vegetables, olive oil, fish, nuts, and legumes. Avoid rice, breads, pastas and sugars. Instead of meat, you should eat poultry or fish. The MedDiet is also high in omega-3 fatty acids. Researchers have found that people who follow this diet have lower blood pressure, a lower risk of heart disease, and better cognitive function. The idea for the Mediterranean Diet came from an area along the Mediterranean Sea. People living there had a lower risk of heart disease and suffered from less chronic illnesses. This area is filled with sea food, fruits, vegetables, nuts, fish and olive oil. The most popular version of this diet consists of eating lots of fish and lean meats, nuts, fruits and vegetables, olive oil, beans, and wine in moderation. It's sometimes referred to as the "French Mediterranean Diet" or even the "Cretan Diet," named after Crete which is considered by many as the country where this diet originated from. This book covers ? Breakfast recipes ? Appetizers and snacks ? Main dish ? Vegetables and side dishes ? Soup and stew recipes And much more It's easy to get confused about what the Mediterranean Diet really is. Many people think that it's a low-calorie diet because it contains a lot of fruits and vegetables, but it's not true at all. The fact that "Mediterranean Diet" seems to have different meanings for different people is probably among the reasons why this diet has gained more popularity than before. It's also easy to follow, which makes it a good solution for those who need help maintaining their weight and supporting their health.

Leseprobe

TABLE OF CONTENTS

BREAKFAST RECIPES

1. Sun-dried Tomatoes Oats

2. Egg on Avocado

3. Egg- Potato Hash

4. Tomato Basil Soup

5. Butternut Squash Dip

6. Ham-Spinach Muffins

7. Farro-Avocado Salad

8. Berry Dates Squares

9. Cheesy Lentils Frittata

10. Tuna Spinach Sandwich

APPETIZERS AND SNACKS

11. Pickled Apple

12. Baked Clams Oreganata

13. Tuna Tartare

14. Cod Cakes

15. Grilled Vegetable Kebabs

16. Vegetable Fritters

17. Avocado and Turkey Mix Panini

18. Cucumber, Chicken and Mango Wrap

MAIN DISH

19. Chicken with Onions, Potatoes, Figs, and Carrots

20. Chicken Gyros with Tzatziki

21. Eggplant Casserole

22. Dijon and Herb Pork Tenderloin

23. Steak with Red Wine–Mushroom Sauce

24. Greek Meatballs

25. Lamb with String Beans

VEGETABLES AND SIDE DISHES

26. Mediterranean Duck Breast Salad

27. Mediterranean Chicken Bites

28. Mediterranean Chicken and Tomato Dish

29. Creamy Chicken Salad

30. Chicken and Cabbage Mix

31. Chicken and Quinoa Salad

32. Simple Pork Stir Fry

33. Beef Tartar

34. Melon Salad

35. Celery Citrus Salad

36. Broccoli Crunch Salad

SOUP AND STEW RECIPES

37. Thick Herb Soup

38. Lentil, Barley and Mushroom Soup

MEAT RECIPES

39. Braised Duck with Fennel Root

40. Turkey Burgers

41. Herb-Roasted Turkey Breast

42. Chicken Sausage and Peppers

43. Chicken Piccata

DESSERT RECIPES

44. Banana Shake Bowls

45. Cold Lemon Squares

46. Blackberry and Apples Cobbler

47. Black Tea Cake

48. Green Tea and Vanilla Cream

49. Figs Pie

50. Cherry Cream

CONCLUSION

BREAKFAST RECIPES

1. Sun-dried Tomatoes Oats

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Servings: 4

Ingredients

3 c. water

1 c. almond milk

1 tbsp. olive oil

1 c. steel-cut oats

¼ c. chopped tomatoes, sun-dried

A pinch of red pepper flakes

Directions:

1. Using a pan, add water and milk to mix. Set on medium heat and allow to boil. Set up another pan on medium-high heat. Warm oil and add oats to cook for 2 minutes.

2. Transfer to the first pan plus tomatoes then stir. Let simmer for approximately 20 minutes. Set in serving bowls and top with red pepper flakes. Enjoy.

Nutrition 170 Calories 17.8g Fat 1.5g Carbohydrates 10g Protein

2. Egg on Avocado

Preparation Time: 5 minutes

Cooking Time: 15 minutes

Servings: 6

Ingredients

1 tsp. garlic powder

½ tsp. sea salt

¼ c. shredded Parmesan cheese

¼ tsp. black pepper

3 pitted avocados, halved

6 eggs

Directions:

1. Ready the muffin tins and prepare the oven at 350 F/176 C. Split the avocado. To ensure that the egg would fit inside the cavity of the avocado, lightly scrape off 1/3 of the meat.

2. Place avocado on a muffin tin to ensure that it faces with the top-up. Evenly season each avocado with pepper, salt, and garlic powder. Add one egg on each avocado cavity and garnish tops with cheese. Set in your oven to bake until the egg white is set, about 15 minutes. Serve and enjoy.

Nutrition 252 Calories 20g Fat 2g Carbohydrates 5g Protein

3. Egg- Potato Hash

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Servings: 2

Ingredients

1 zucchini, diced

½ c. chicken broth

½ lb. or 220 g cooked chicken

1 tbsp. olive oil

4 oz. or 113g shrimp

Salt and black pepper

1 diced sweet potato

2 eggs

¼ tsp. cayenne pepper

2 tsps. garlic powder

1 c. fresh spinach

Directions:

1. In a skillet, add the olive oil. Fry the shrimp, cooked chicken and sweet potato for 2 minutes. Add the cayenne pepper, garlic powder and toss for 4 minutes. Add the zucchini and toss for another 3 minutes.

2. Whisk the eggs in a bowl and add to the skillet. Season using salt and pepper. Cover with the lid. Cook for 1 more minute and mix in the chicken broth.

3. Cover and cook for another 8 minutes on high heat. Add the spinach, toss for 2 more minutes and serve.

Nutrition 198 Calories 0.7g Fat 7g Carbohydrates 10g Protein

4. Tomato Basil Soup

Preparation Time: 10 minutes

Cooking Time:25 minutes

Servings: 2

Ingredients

2 tbsps. vegetable broth

1 minced garlic clove

½ c. white onion

1 chopped celery stalk

1 chopped carrot

3 c. tomatoes, chopped

Salt and pepper

2 bay leaves

1 ½ c. unsweetened almond milk

1/3 c. basil leaves

Directions:

1. Cook the vegetable broth in a large saucepan over medium heat. Add in garlic and onions and cook for 4 minutes. Add in carrots and celery. Cook for 1 more minute.