The Ultimate Mediterranean Diet Cookbook E-Book

Gloria Barnes

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

Seitenzahl: 46

Veröffentlichungsjahr: 2022

Beschreibung

Do you want to get better but don't want to have to sacrifice the quality of the food you're eating? Do you wish you could continue to eat foods that you love, foods that make you satisfied because of how good they are, but still having all of the nutrients you require? The Mediterranean diet is named for the customs that were prevalent in the areas surrounding the Mediterranean Sea. Greece, Spain, and Italy are examples of these countries. It encourages you to eat healthy foods; seasonal and local foods should be prioritized over attempting to eat a certain form of food at specific times. It's not a diet in the sense that it tells you what to eat and how to eat it; rather, it's a way of life. The eating style you want to follow is the foundation of your Mediterranean diet. It helps you to eat in a way that will benefit you; you'll be able to eat in ways that you know will make you healthier than ever before. You will eat foods that will assist you in being healthier. You'll notice that your mind starts to clear, and you'll feel more secure and desirable as a result. This book covers ? Breakfast recipes ? Appetizers and snacks ? Main dish ? Vegetables and side dishes ? Soup and stew recipes And much more There's a reason these foods are so popular: they're nutritious, tasty, and not too restrictive. This diet includes a lot of wine, as well as a lot of other nutritious foods. It is, however, more than just the food; it is also the ritual that surrounds the food. It's the pleasure you get from sharing meals with your friends and family. It's appreciating and appreciating the fact that you get to spend time with the people you care for. Your body would need the use of rest after eating as well as physical activity.

Leseprobe

TABLE OF CONTANTS

INTRODUCTION

BREAKFAST RECIPES

1. Mango Pear Smoothie

2. Spinach Omelet

3. Almond Pancakes

4. Quinoa Fruit Salad

5. Strawberry Rhubarb Smoothie

6. Barley Porridge

7. Gingerbread & Pumpkin Smoothie

8. Green Juice

9. Walnut & Date Smoothie

10. Fruit Smoothie

APPETIZERS AND SNACKS

11. Five-Ingredient Falafel with Garlic-Yogurt Sauce

12. Lemon Shrimp with Garlic Olive Oil

13. Crispy Green Bean Fries with Lemon-Yogurt Sauce

14. Homemade Sea Salt Pita Chips

15. Baked Spanakopita Dip

16. Roasted Pearl Onion Dip

17. Red Pepper Tapenade

18. Greek Potato Skins with Olives and Feta

19. Artichoke and Olive Pita Flatbread

20. Mini Crab Cakes

MAIN DISH

21. Shrimp Garlic Pasta

22. Vinegar Honeyed Salmon

23. Orange Fish Meal

24. Shrimp Zoodles

25. Asparagus Trout Meal

26. Kale Olive Tuna

27. Tangy Rosemary Shrimps

28. Roasted Beet Salad with Ricotta Cheese

VEGETABLES AND SIDE DISHES

29. Grilled Fish with Lemons

30. Pesto Walnut Noodles

31. Tomato Tabbouleh

32. Lemon Faro Bowl

33. Peppers and Lentils Salad

34. Cashews and Red Cabbage Salad

35. Apples and Pomegranate Salad

36. Cranberry Bulgur Mix

37. Chickpeas, Corn and Black Beans Salad

38. Olives and Lentils Salad

SOUP AND STEW RECIPES

39. Carrot and Chickpea Soup

40. Broccoli, Zucchini and Blue Cheese Soup

41. Beetroot and Carrot Soup

42. Roasted Red Pepper Soup

MEAT RECIPES

43. Yogurt-Marinated Chicken Kebabs

44. Braised Chicken with Roasted Bell Peppers

45. Chicken Stew with Artichokes, Capers, and Olives

46. Zaatar Chicken Tenders

DESSERT RECIPES

47. Spanish Nougat

48. Spanish Crumble Cakes

49. Greek Honey Cookies

50. Cinnamon Butter Cookies

CONCLUSION

INTRODUCTION

The Mediterranean diet is not only a diet as it is a lifestyle. It’s a diet that’s focused on the foods that the people of the Mediterranean region eat on a daily basis. Fruits and vegetables are very important, fish is a staple in the diet and red meat is consumed in moderation. The Mediterranean diet ia about eating a lots of fruits, vegetables, fish, beans and nuts. It’s high in fiber and low in red meat. People who eat a Mediterranean-style diet have lower rates of heart disease, stroke, Alzheimer’s disease, Parkinson’s disease, and even cancer. This type of diet is characterised by eating mainly fruits, vegetables, olive oil, nuts, beans, and whole grains.

Benefits of the Mediterranean Diet

Boosts Your Brain Health: Preserve memory and prevent cognitive decline by following the Mediterranean diet that will limit processed foods, refined bread, and red meats. Have a glass of wine versus hard liquor.

Improves Poor Eyesight: Older individuals suffer from poor eyesight, but in many cases, the Mediterranean diet has provided notable improvement. An Australian Center for Eye Research discovered that the individuals who consumed a minimum of 100 ml (0.42 cup) of olive oil weekly were almost 50% less likely to develop macular degeneration versus those who ate less than one ml each week.

Helps to Reduce the Risk of Heart Disease: The New England Journal of Medicine provided evidence in 2013 from a randomized clinical trial. The trial was implemented in Spain, whereas individuals did not have cardiovascular disease at enrollment but were in the ‘high risk’ category. The incidence of major cardiovascular events was reduced by the Mediterranean diet that was supplemented with extra-virgin olive oil or nuts. In one study, men who consumed fish in this manner reduced the risk by 23% of death from heart disease.

The Risk of Alzheimer’s disease is reduced: In 2018, the journal Neurology studied 70 brain scans of individuals who had no signs of dementia at the onset. They followed the eating patterns in a two-year study resulting in individuals who were on the Med diet had a lesser increase of the depots and reduced energy use - potentially signaling risk for Alzheimer’s.

Helps Lessen the Risk of Some Types of Cancer: According to the results of a group study, the diet is associated with a lessened risk of stomach cancer (gastric adenocarcinoma).

BREAKFAST RECIPES

1. Mango Pear Smoothie

Preparation Time: 5 minutes

Cooking Time: 0 minute

Servings: 1

Ingredients:

2 ice cubes

½ cup Greek yogurt, plain

½ mango, peeled, pitted & chopped

1 cup kale, chopped

1 pear, ripe, cored & chopped

Directions:

1. Blend together until thick and smooth. Serve chilled. Nutrition 350 calories 12g fats 9g carbohydrates 40g protein

2. Spinach Omelet

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Servings: 4

Ingredients:

3 tablespoons olive oil

1 onion, small & chopped

1 clove garlic, minced

4 tomatoes, large, cored & chopped

1 teaspoon sea salt, fine

8 eggs, beaten

¼ teaspoon black pepper

2 ounces feta cheese, crumbled

1 tablespoon flat leaf parsley, fresh & chopped

Directions:

1. Preheat oven to 400 degrees, and pour olive oil in an ovenproof skillet. Place your skillet over high heat, adding in your onions. Cook for five to seven minutes. Your onions should soften.