The Mediterranean Diet Cookbook E-Book

Jennifer Pendleton

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

Seitenzahl: 48

Veröffentlichungsjahr: 2021

Beschreibung

The Mediterranean diet is not a diet. In fact, it's a way of eating that's good for your heart and blood pressure, can help you stay at a healthy weight, and may even reduce the risk of diseases such as cancer. Nearly two-thirds of heart disease and stroke deaths in North America are from cardiovascular diseases. But you can help protect your heart by eating a Mediterranean diet. The Mediterranean diet has also been linked with a reduced risk of stroke, Parkinson's disease, Alzheimer's disease, and macular degeneration ? all serious health problems. Researchers have found that the people who live in the countries where the Mediterranean diet originated (Greece, Italy, Spain and others) tend to have longer life expectancies than people living in other parts of Europe. No matter what health concerns are top of mind for you--diabetes, high blood pressure, high cholesterol levels--you can benefit from this style of eating. The Mediterranean diet focuses on fresh fruits and vegetables, whole grains, beans, nuts, seeds, olive oil and herbs and spices. The key is to focus on the foods that play a role in lowering your risk of coronary artery disease (the clogging of blood vessels by plaque), stroke, Alzheimer's disease and certain types of cancers. This book covers ? Breakfast recipes ? Appetizers and snacks ? Main dish ? Vegetables and side dishes ? Soup and stew recipes And much more The Mediterranean diet is rich in fiber along with healthy fats--the very combination that helps reduce the risk of cardiovascular disease. Fiber helps absorb water and move it through your digestive system quickly; fiber has also been linked to lower cholesterol levels because it reduces the amount of cholesterol your body absorbs from food. Healthy fats found in olive oil may help keep your arteries clear and reduce your blood pressure as well.

Leseprobe

TABLE OF CONTANTS

INTRODUCTION

BREAKFAST RECIPES

1. Fresh Tomato Pasta Bowl

2. Garlicky Broiled Sardines

3. Heart-Healthful Trail Mix

4. Citrus-Kissed Melon

5. Café Cooler

6. Avocado Egg Scramble

7. Breakfast Tostadas

8. Parmesan Omelet

9. Menemen

10. Watermelon Pizza

APPETIZERS AND SNACKS

11. Scrumptious Shrimp Pappardelle Pasta

12. Mixed Mushroom Palermitani Pasta

13. Mediterranean Macaroni with Seasoned Spinach

14. Frittata Filled with Zucchini & Tomato Toppings

15. Cucumber Sandwich Bites

16. Yogurt Dip

17. Tomato Bruschetta

18. Olives and Cheese Stuffed Tomatoes

19. Pepper Tapenade

20. Coriander Falafel

MAIN DISH

21. Moroccan-Style Couscous with Chickpeas

22. Vegetarian Paella with Green Beans and Chickpeas

23. Garlic Prawns with Tomatoes and Basil

24. Shrimp Paella

25. Lentil Salad with Olives, Mint, and Feta

26. Chickpeas with Garlic and Parsley

27. Stewed Chickpeas with Eggplant and Tomatoes

28. Greek Lemon Rice

VEGETABLES AND SIDE DISHES

29. Stuffed Peppers

30. Cabbage-Filled Rolls

31. Balsamic Glaze Brussels Sprouts

32. Citrus Vinaigrette Spinach Salad

33. Simple Celery and Orange Salad

34. Rice with Vermicelli

35. Fava Beans and Rice

36. Fresh Buttery Fava Beans

37. Farik

38. Pan-Fried Rice Balls

SOUP AND STEW RECIPES

39. Chicken Noodle Soup

40. Cheesy Broccoli Soup

41. Rich Potato Soup

42. Mediterranean Lentil Soup

MEAT RECIPES

43. Brown Rice, Feta, Fresh Pea, and Mint Salad

44. Whole Grain Pita Bread Stuffed with Olives and Chickpeas

45. Roasted Carrots with Walnuts and Cannellini Beans

46. Seasoned Buttered Chicken

DESSERT RECIPES

47. Spiced Poached Pears

48. Cranberry Applesauce

49. Blueberry Compote

50. Dried Fruit Compote

CONCLUSION

INTRODUCTION

The Mediterranean diet is popular to be one of the healthiest diets in the world, and it’s been around for centuries. It’s a way of eating that includes a variety of plant based foods, healthy fats (like olive oil), and seafood, and it’s high in antioxidants and nutrients.

The benefits of a Mediterranean diet include:

Lower Risk Of Stroke

It is not just the heart that benefits from the diet, but your brain too. People who consumed the Mediterranean diet regularly had a 22% lower risk of suffering an ischemic stroke than those who were following a high-fat diet. The study also found out that strokes caused by other factors such as bleeding tended to be less severe in people who ate vegetables and fish as the diet recommended. People who suffer strokes normally have a hard time recovering from it and the factors that lead to it need to be avoided.

Boost Immunity

You wouldn’t know it, but your body’s immune system is a strong part of your vulnerability to some of the diseases that plague you. This diet regulates the immune system and keeps the body strong and protected in the fight against infections.

Protection From Diabetes

People who have a diet that is rich in fruits and vegetables will have an easier time in keeping diabetes at bay. The diet for diabetes is similar to the Mediterranean diet. The diet helps people control their weight by eating healthy foods. These foods are rich in complex carbohydrates. The elimination of red meat and sugar from one’s diet will also boost metabolism.

It is never too late to start a healthier diet. You can start at any time and change yourself into a healthier person. Start with small changes and make a beeline towards the Mediterranean diet. You will be surprised at how your body will change for the better. There is no need to suffer from diseases, complications, and even death just because you decided to pig out regularly. You can protect yourself by eating healthy. There is no need to be cruel to your body and compensate for the harm you did before. Take control of your health and your life by eating healthy and getting regular exercise.

BREAKFAST RECIPES

1. Fresh Tomato Pasta Bowl

Preparation Time: 7 minutes

Cooking Time: 26 minutes

Serving: 4

Ingredients:

8 ounces whole-grain linguine

1 tablespoon extra-virgin olive oil

2 garlic cloves, minced

1/4 cup chopped yellow onion

1 teaspoon chopped fresh oregano

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 teaspoon tomato paste

8 ounces cherry tomatoes, halved

1/2 cup grated Parmesan cheese

1 tablespoon chopped fresh parsley

Direction

Boil water at high heat and cook the linguine according to the package instructions until al dente. Set aside half cup of the pasta water. Do not rinse the pasta.

In a large, heavy skillet, heat the olive oil over medium-high heat. Sauté the garlic, onion, and oregano for 5 minutes.

Add the salt, pepper, tomato paste, and 1/4 cup of the reserved pasta water. Stir well and cook for 1 minute.

Stir in the tomatoes and cooked pasta, tossing everything well to coat. Add more pasta water if needed.

To serve, top with Parmesan cheese and parsley.

Nutrition: 391 calories 28g fats 9g protein

2. Garlicky Broiled Sardines

Preparation Time: 6 minutes

Cooking Time: 31 minutes

Serving: 4

Ingredients:

4 (3.25-ounce) cans sardines packed in water or olive oil

2 tablespoons extra-virgin olive oil

4 garlic cloves, minced

1/2 teaspoon red pepper flakes

1/2 teaspoon salt

1/4 teaspoon black pepper

Direction:

Preheat the broiler. Line a baking dish with aluminum foil. Lay sardines in a single layer on the foil.

Combine the olive oil (if using), garlic, and red pepper flakes in a small bowl and spoon over each sardine. Season with salt and pepper.

Broil just until sizzling, 2 to 3 minutes.

To serve, place 4 sardines on each plate and top with any remaining garlic mixture that has collected in the baking dish.

Nutrition: