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The Mediterranean Instant Pot Cookbook: The Ultimate Guide To Rapid Weight Loss With Exciting Recipes For The Journey To Your Ideal Body

The Mediterranean Instant Pot Cookbook: The Ultimate Guide To Rapid Weight Loss With Exciting Recipes For The Journey To Your Ideal Body

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The Mediterranean Instant Pot Cookbook: The Ultimate Guide To Rapid Weight Loss With Exciting Recipes For The Journey To Your Ideal Body

192 pagine
5 ore
Oct 30, 2018


Do you lead a busy life and just don't have the extra time to spend in the kitchen for meal preparation and cooking? Are you sick of wasting hours of your day cooking a meal that takes less than 15 minutes to eat? But more importantly, are you sick and tired of cleaning and scrubbing the endless number of dishes, cutlery, stove, pots, and pans after all is done? 

Well what if I told you that there is a way you can make meals that not only heavenly, but takes so litle time to prepare and clean up that it makes the whole process of cooking so much more fun and enjoyable? Doesn't that sound like the perfect use of time inside, and outside the kitchen?

Introducing The Mediterranean Instant Pot Cookbook! No matter how busy your life is, this cookbook will ensure that you are not only well-fed, but time is not wasted in making those delicious meals for you and your family. 

Here are the Benefits Of Choosing the Instant Pot as your Must-Have Kitchen Appliance:

Use Much Less Energy To Make The Same Things You Have Made for YearsLearn How To Make Great Entrée's you can serve for any MealNo Prior Experience In The Kitchen NecessaryIt Is Easy To Clean With One Pot, One Lid, And A Few Utensils.It Has Preset Settings and Manual Functions To Ensure The Meal Is Done The Way You Like It.Recipes Takes A Fraction Of The Time It Takes To Cook Traditionally Healthy Meals That Work Towards Helping You Achieve Better Health and a Healthier Body!

Here Are Some Recipes That I know You Are Going To Love In This Cookbook: 

Almond BiscottiBreakfast CouscousMediterranean Breakfast QuinoaMediterranean SlicesBroad Bean And Feta Cheese ToastsLemon Zaatar Grilled ChickenAnd Much Much More...


Included in this Ultimate Bundle Are:

DOZENS more recipes that you can make with the instant pot!

Tips To Picking Out The Perfect Pressure Cooker For You 

The Do's and Don'ts of Using The Pressure CookerSavoury Recipes For Special OccasionsSpecific Recipes for Cooking Two-Person Meals

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Oct 30, 2018

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The Mediterranean Instant Pot Cookbook - Diana Watson


Table of Contents

Title Page

Copyright Page



Chapter 1 | Breakfast Recipes


About The Author


I dedicate this book to my two beautiful children and my loving husband who have been nothing short of being my light and joy throughout the years.

Copyright 2017 by Diana Watson - All rights reserved.

The following eBook is reproduced below with the goal of providing information that is as accurate and reliable as possible. Regardless, purchasing this eBook can be seen as consent to the fact that both the publisher and the author of this book are in no way experts on the topics discussed within and that any recommendations or suggestions that are made herein are for entertainment purposes only. Professionals should be consulted as needed prior to undertaking any of the action endorsed herein.

This declaration is deemed fair and valid by both the American Bar Association and the Committee of Publishers Association and is legally binding throughout the United States.

Furthermore, the transmission, duplication or reproduction of any of the following work including specific information will be considered an illegal act irrespective of if it is done electronically or in print. This extends to creating a secondary or tertiary copy of the work or a recorded copy and is only allowed with express written consent from the Publisher. All additional right reserved.

The information in the following pages is broadly considered to be a truthful and accurate account of facts and as such any inattention, use or misuse of the information in question by the reader will render any resulting actions solely under their purview. There are no scenarios in which the publisher or the original author of this work can be in any fashion deemed liable for any hardship or damages that may befall them after undertaking information described herein.

Additionally, the information in the following pages is intended only for informational purposes and should thus be thought of as universal. As befitting its nature, it is presented without assurance regarding its prolonged validity or interim quality. Trademarks that are mentioned are done without written consent and can in no way be considered an endorsement from the trademark holder.

Table of Contents

Part 1


Chapter 1: What the Mediterranean Diet Is

Chapter 2: Breakfast Recipes

Chapter 3: Lunch Recipes

Chapter 4: Dinner Recipes

Chapter 5: Continue the Plan



Chapter 1: Breakfast Recipes

Chapter 2: Lunch Recipes

Chapter 3: Dinner Recipes

Chapter 4: Thanksgiving—Christmas—and New Year’s Day Recipes

Chapter 5: Easter Recipes

Chapter 6: Saint Patrick’s Day Recipes

Chapter 7: 4th of July Recipes

Part 3

Chapter 1: Mastering the Air Fryer

Chapter 2: Air Fryer Breakfast Recipes

Chapter 3: Air Fryer Lunch Recipes

Chapter 4: Air Fryer Dinner Recipes

Chapter 5: Air Fryer Dessert Recipes

Chapter 6: Air Fryer Appetizers and Snacks

VIP Subscriber List

Dear Reader, If you would like to receive latest tips and tricks on cooking, weight-loss, cookbook recipes, upcoming books & promotions, and more, do subscribe to my mailing list in the link below! I will be giving away a free book that you can download right away as well after you subscribe to show my appreciation!
Here's the link:


Congratulations on downloading and purchasing your personal copy of the Mediterranean Diet: The Ultimate Guide To Rapid Weight Loss And Exciting Recipes For The Journey To Your Ideal Body and I thank you for doing so.

The following chapters will discuss how to follow the new Mediterranean diet plan and the ways it will most benefit your health. By following the diet plan, you will be consuming an abundance of olive oil, fruits, legumes, vegetables, and whole grains. The diet features lean choices of protein including fish and poultry instead of red meats which contain more saturated fat. You can also consume red wine moderately.

Each of the recipes has been planned explicitly for the Mediterranean diet to ensure you are receiving the right balance of each of the essential nutrients. Some of the recipes may be listed in grams, and you will need to use a conversion chart. When you see one, simply use the chart to convert to the desired measurement. You will notice throughout the readings the recipes will mention ‘divided.’ Essentially, this means you will use the ingredient in more than one place in the recipe. You may also notice some abbreviations for a change of pace including:

Tablespoon = T. or Tbsp.

Teaspoon = t. or tsp.

Cup = C.

There are plenty of books on this subject on the market, thanks again for choosing this one! Every effort was made to ensure it is full of as much useful information as possible; please enjoy!

Chapter 1: What The Mediterranean Diet Is

Traditional Origins of the Mediterranean Diet

During the 1960s many traditional foods became popular originating from Crete, Greece, and Southern Italy as the baseline for many of the menu plans. American researchers began to detect how these specific people had remained so much healthier in comparison to the people living in the United States.

The first to association with the Mediterranean diet was The Seven Countries Study which began in 1957 and has lasted for decades. The study involved Finland, Yugoslavia, the Netherlands, Japan, Italy, Greece and the United States. The initial enrollment involved 12,000 healthy middle-aged men. Ancel Keys, the main investigator, discovered the seven countries had the lowest cardiovascular disease rates, apparently because of the diet planning of those areas.

Epidemiologic studies have indicated that those that consume a more typical ‘Western’ diet which is rich in, dairy products, red meat as well as foods which have been artificially sweetened and contain more salt will consume less of the fish, veggies, legumes, whole grains, and fruits provided in the Mediterranean Diet.

Many of the standard American diets are focused on refined carbohydrates, fried or fast foods and many others which contain high levels of saturated or trans fats, as well as sodium. These plans lead to deficiencies in minerals, vitamins, and fiber.

Benefits of the Plan

These are just a few of the ways the Mediterranean diet plan can provide you a healthier lifestyle:

Improved Weight Loss: Individuals on the Mediterranean diet plan lost over three times more weight than those on other plans as stated by a New England Journal of Medicine.

Helps to Prevent Heart Attacks: The reduced level of oxidized low-density lipoprotein (LDL) cholesterol is evident with the plan.

Type 2 Diabetes: Better control of sugar levels/blood glucose

Helps to Prevent Strokes and Alzheimer’s Disease: The reduction of blood sugar levels and general blood vessel health is improved.

Improved Moods: Over 15,000 individuals were studied in Spain and found the amounts of omega-3 fatty acids contributed to a lower risk of developing depression.

The Plan Helps to Keep Your Body More Agile: Muscle weakness and other frailty signs are reduced by as much as 70 % for those who followed the plan.

Essential Nutrients are Consumed: You probably wonder how all of this is possible with the high fat in the diet. You are less likely to be hungry with the protein, fiber, and healthy fats entering your body. The veggies will make up the volume in the meals. These types of foods will not cause a spike in blood sugar, resulting in hunger in an hour or so. You can make it through the day without all of the extra snacks.

Premature Death: Over 1.5 million healthy adults have been associated with living a fuller life on the diet plan. That calculates to a 20% reduced risk of death rate at any age.

Tips of How to Reap the Benefits

Adapting to a strict Mediterranean diet plan is best described by taking advantage of the methods used in a food

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