The Mediterranean Diet Cookbook E-Book

MINNIE TAYLOR

• Herausgeber: Daniel
• Kategorie: Religion und Spiritualität
• Sprache: Englisch

Veröffentlichungsjahr: 2020

Beschreibung

Looking for a diet that doesn’t deprive you of delicious recipes but also leaves you with varieties of recipes that are easy to prepare, improve your health and lose weight?  The Mediterranean diet is just right for you!

The Mediterranean diet is tailored after the eating pattern countries surrounding the Mediterranean Sea and has remained the top most recommended diet in the world by leading health practitioners because of the numerous health benefits associated with the diet. It is not just a “diet”, it is a lifestyle.

You will be surprised to find out that this diet does not deprive you of eating the foods you love! only means eating healthy ones.
The Mediterranean Diet Cookbook includes:

• An introduction to the Mediterranean Diet
• Health Benefits of the Mediterranean Diet
• What foods to eat on the Mediterranean Diet
• Easy to follow Recipes using ingredients that can be found at your local grocery store
• More than 100 simple and Delicious Recipes with nutritional information and organized into chapters including: Breakfast, Lunch, Dinner, Soup recipes, Meat recipes, Chicken and Turkey Recipes, Seafood Recipes, Beverages.

This book is recommended for everyone that wants to live a happier and healthier life yet still eat varieties of delicious foods.

Leseprobe

THE

MEDITERRANEAN

DIET COOKBOOK

Quick and Healthy Mediterranean

Recipes for a Healthy life

MINNIE TAYLOR

Copyright © 2020 by Minnie Taylor

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

The publisher and the author make no representation or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. NO warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the author is not engaged in rendering medical, legal or other professional advice or services. If professional assistance is required, the services of a competent professional person should be sought. Neither the publisher nor the author shall be liable for damages arising herefrom. The fact that an individual, organization, or website is referred to in this work as a citation and/or potential source of further information does not mean that the author or the publisher endorses the information the individual, organization or website may provide or recommendations they/it may make.

CONTENTS

INTRODUCTION

HEALTH BENEFITS OF MEDITERRANEAN DIET

FOODS TO AVOID

RECOMMENDED FOODS

SUMMARY

BREAKFAST RECIPES

Honeyed Raspberry French Toast

Sausage Casserole

Pecan Monkey Bread

Creamy Banana Bread with Pecans

Cheesy Avocado Salad Toast

Eggs Asparagus Potato Hash

Mascarpone Wheat Berry Bowl with Pecans

Pesto Mushroom Omelette

Herbed Zucchini Pancakes

Yummy Avocado Toast

LUNCH RECIPES

Turkey Penne Pasta

Yummy Broccoli Pasta

Turkey Caprese

Turkey Salad Cups

Mediterranean Charred Tomato Bowl

Greek Parmesan Pasta

Mushroom Fettuccine with Asparagus

Mediterranean Poutine

Greek Tzatziki Meatball Gyro

Italian Sformato

Stuffed Nutmeg Aubergines

Pecorino Roasted Cabbage Wedges

Shrimp Zoodle Piccata

Sesame Bulgur Bowl

Tomato Parmesan Bake with Fennel

Bean, Pecans & Salmon Salad

Tuna Cannellini Wraps

Pecan Eggplants with Yogurt

Chicken Sliders

Peppered Fish Tomatoes

Arugula Bacon Pizza

DINNER RECIPES

Baked Tomatoes Sauced Shrimp

Anchovy Fillets & Olives Orecchiette

Greek Turkey Kebabs

Italian Turkey Piccata

Spinach with Garbanzos Beans

Golden Yogurt Sauce with Pasta

Pine Nuts and Rice Pilaf

Roasted Tomatoes and Asparagus

Cheesy Pasta Chicken

Delicious Chicken Couscous

Moroccan Zaalouk

Tender Turkey Thighs with Creamy Kale

Spicy Spinach with Catfish

Mulberry Chili Tuna

Potatoes with Bacon Wrapped Cod

Sheet Pan Turkey

SOUP RECIPES

Rich Fagioli Soup

Shrimp Fish Soup

Veggie Potato Soup

Chilled Almond Soup

Turkey Noodle Soup

Spinach Lentil Soup

Kale Turkey Pesto Soup

Garbanzo Bean Soup

BEVERAGES

Papaya Breakfast Smoothie

Banana Mulberry Smoothie

Delicious Tropical Smoothie

Blueberry Banana Smoothie

Banana Coffee Smoothie

MEATS

Easy Steak Bulgogi

Roasted Veggie Prosciutto

Mint Pork Chops

Beefy Potato Skillet

Bean Salad with Spiced Steak

Marsala Canola Pork

Beef Stuffed Peppers

CHICKEN AND TURKEY RECIPES

Hazelnut Curry Turkey

Spanish Pan Veggies Sausage & Turkey with Grapefruit

Marinated Lime Turkey with Sage

Greek Chicken Salad

Turkey with Grapefruit

Turkey Cordon Bleu

Olive Turkey Stew with Bacon

Middle Eastern Chicken Stuffed Zucchini

Spicy Marinated Turkey

Cheese Spinach Chicken Burgers

Lime Turkey

Greek Turkey Pasta

Greek Turkey Stifado

Grapefruit Roast Turkey

Dilly Turkey with Veggies

Baked Turkey Breast

Turkey Milano

SEAFOOD RECIPES

Feta Mushroom Flounder

Olives Anchovy with Pasta

Grilled Catfish with Salsa

Browned Salmon with Herbs

Salmon with Garlic Rosemary Sauce

Salmon Puttanesca

Grilled Shrimp Pockets

Zoodles with Catfish

Peppered Skillet Scallops

Italian Shrimp Penne

Pine Nuts Trout

Grilled Catfish Packets with Herbs

Oregano Limey Tuna

One-Pot Herb Lime Tilapia Skillet with Pasta

Southwest Style Flounder

Tuna Asparagus Bake

Yummy Mediterranean Halibut

Tomato Spanish Cod

INTRODUCTION

The Mediterranean diet is based primarily on the eating habits of people living around the Mediterranean Sea. - on the coasts of Italy, France, Greece, Spain, and Morocco. It is a diversity of fresh and delicious foods. It is not just a “diet” but rather, it reflects the culinary traditions of these countries. 

If you are reading this, congratulations! you just made the right decision into living a healthy lifestyle as I did in 2016 and this book is the perfect guide to seamlessly guide you along your journey into this healthy lifestyle.

The best part is that the Mediterranean Diet is more delicious than your regular diet and offers healthier nutritional values providing you with numerous health benefits which leads to a better way of living.

I have taken my time to carefully prepare this cookbook. The Recipes contained in this cookbook provide you with all the benefits you can enjoy from the Mediterranean diet while ensuring you don’t miss out on your favorite meals. Each recipe includes a complete nutritional information to guide you as you cook your way to a healthy life.

Cheers to living better!

HEALTH BENEFITS OF MEDITERRANEAN DIET

Recent Studies have shown that people who eat a Mediterranean diet experience significant health benefits, below are some of the health benefits of the Mediterranean Diet:

Prevents Heart Diseases

Research has shown that following a Mediterranean diet greatly reduce risk for heart diseases, attack and stroke. The Mediterranean diet is rich in alpha-linolenic acid which is found in extra-virgin olive oil and decreases blood pressure. Also, Olive oil helps keep the arteries clear and dilated. It makes the nitric oxide more bioavailable. The healthy fats also make you less likely to struggle to maintain cholesterol levels.

Protect against Type 2 Diabetes and control blood sugar

A Mediterranean diet is rich in fiber which digests slowly, prevents huge swings in blood sugar, and can help you maintain a healthy weight. According to research, when the Mediterranean diet was compared to a low-fat diet, people with type 2 diabetes who followed the Mediterranean diet fared much better; fewer people needed treatment, and they experienced greater weight loss and better blood sugar control

Prevents and fight off Cancer

Studies have shown that, people who adhere to the diet the most have a 12 percent lower rate of cancer mortality compared to those who adhere the least. 15 Specific cancers protected against include gastric cancer, liver cancer, breast cancer, prostate cancer and colorectal cancer.

Preserve Bone Density

A study found that the Mediterranean diet may help preserve bone density, hence, prevent porous bones by increasing the proliferation and maturation of bone cells.

Preserves Memory and Keeps Brain sharp

Research shows a healthful eating pattern such as the Mediterranean diet offers a protective effect on brain health and is correlated with a decreased rate of cognitive decline and a lower risk of cognitive impairment.

Helps you live longer

By reducing your risk of developing heart disease or cancer with the Mediterranean diet, you’re reducing your risk of death at any age by 20%.

FOODS TO AVOID

THESE FOODS SHOULD be avoided by all means. Unhealthy and processed foods, such as:

Processed foods: Avoid any store-bought food that has a "diet" or "low-fat" label. Ready labels carefully before you purchase food items from the grocery store.

Refined Grains: Refined wheat pasta, white bread, etc.

Trans Fats: In several processed foods, such as margarine

Refined Oils: Cottonseed oil, refined canola oil, soybean oil, etc.

Processed meats: Hot dogs, processed sausages, etc.

Added Sugar: Table sugar, ice cream, candies, soda, etc.

––––––––

RECOMMENDED FOODS

YOU SHOULD CONSUME PLENTY OF:

Spices and Herbs: Pepper, cinnamon, nutmeg, sage, rosemary, mint, basil, garlic, etc.

Healthy Fats: Avocado oil, avocado, olives, and olive oil

Eggs: Duck, quail and chicken eggs.

Dairy: Greek yogurt, yogurt, cheese, etc.

Seafood: Mussels, crab, clams, oysters, shrimp, mackerel, tuna, trout, sardines, salmon, etc.

Poultry: Turkey, duck, chicken, etc.

Tubers: Yams, turnips, sweet potatoes, potatoes, etc.

Whole grains: Pasta, whole grain bread, whole wheat, buckwheat, corn, barley, rye, brown rice, whole oats etc.

Seeds and Nuts: Pumpkin seeds, sunflower seeds, cashews, hazelnuts, macadamia nuts, walnuts, almonds, etc.

Legumes: Chickpeas, peanuts, pulses, lentils, peas, beans, etc.

Veggies: Cucumbers, Brussels sprouts, carrots, cauliflower, onion, spinach, kale, broccoli, tomatoes, etc.

Fruits: Peaches, nectarines, melons, figs, dates, grapes, berries, pears, oranges, banana, apples, etc.

SUMMARY

You should avoid processed foods as much as you can

Limit red meat intake,

Have weekly plans for fish, poultry, eggs and beans,

Plan to have a variety of foods,

Take water instead of soda,

Only take wine when you are having a meal,

Consume fruits, vegetables, healthy fats and whole grains daily,

Take dairy products daily

BREAKFAST RECIPES

Honeyed Raspberry French Toast

Preparation Time: 10 minutes Cook Time: 1 hour 15 minutes Servings: 10

Ingredients

2 (8 oz.) pkg. (cut into 1-inch cubes) cream cheese

12 (cut into 1-inch cubes) bread slices, day-old

12 (beaten) eggs

1 cup fresh raspberries

1 teaspoon vanilla extract

2 cups milk

1 cup white sugar

1/3 cup honey

1 cup water

2 tablespoons cornstarch

1 tablespoon butter

1 cup fresh raspberries

Procedures

1. Prepare a lightly greased 9-by-13" baking dish. Add a part of the cubed bread into the prepared baking dish. Add cubed cream cheese over bread cubes and top with 1 cup raspberries. Add the remaining half of the cubed bread into the baking dish over the berries.

2. Add honey, vanilla extract, milk and eggs into a big bowl and mix until combined. Pour honey-milk mixture over bread cubes. Place lid over baking dish and transfer into a refrigerator for 8 hours. Take the baking dish out of the fridge, about 30 minutes before you bake. Heat up oven to 350ºF.

3. Place lid over baking dish and bake for 30 minutes. Remove cover and bake until French toast's top is browned lightly and the middle is firm, for 25-30 more minutes. Add water, cornstarch and sugar into an average saucepan and bring to boiling. Stir cook for 3-4 minutes.

4. Add the remaining 1 cup raspberries into the saucepan mixture and stir to combine. Adjust heat to low heat and simmer until raspberries burst, for 10 minutes. Add butter into the raspberry sauce and stir to combine. Pour sauce over French toast. Serve and enjoy.

Nutritional Information:  485kcal | Fat: 24.8g | Carbs: 51.9g | Protein: 15.1g | Sodium: 451mg

Sausage Casserole

Preparation Time: 20 minutes Cook Time: 1 hour 30 minutes Serving: 8

Ingredients

1 teaspoon mustard powder

1 lb. ground pork sausage

4 (beaten) eggs

1/2 teaspoon salt

6 (toasted and cubed) white bread slices

2 cups milk

8 oz. (shredded) mild Cheddar cheese

Procedures

1. Add sausage into an average skillet over med-heat, crumble and cook until browned evenly. Drain. Add milk, eggs, salt and mustard powder into an average bowl, and combine. Add the cheese, toasted bread cubes and cooked sausage into the milk mixture and stir until evenly combined. Grease a 9-by-13" baking dish.

2. Empty mixture into the prepared baking dish, place lid over baking dish and refrigerate for 8 hours until chilled. Heat up oven to 350ºF. Transfer baking dish into the preheated oven, cover baking dish and bake for 45-60 minutes. Get rid of the cover and adjust oven temperature to 325ºF.

3. Bake casserole until set, for 30 more minutes.

Nutritional Information:  377kcal | Fat: 26g | Carbs: 13.4g | Protein: 21.5g | Sodium: 1015mg