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    Mediterranean Diet Cookbook: Easy and Kitchen-Tested Mediterranean Diet Recipes for Everyday Healthy Eating
    Mediterranean Diet Cookbook: Easy and Kitchen-Tested Mediterranean Diet Recipes for Everyday Healthy Eating
    Mediterranean Diet Cookbook: Easy and Kitchen-Tested Mediterranean Diet Recipes for Everyday Healthy Eating
    Ebook202 pages41 minutes

    Mediterranean Diet Cookbook: Easy and Kitchen-Tested Mediterranean Diet Recipes for Everyday Healthy Eating

    By Julia Patel

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    About this ebook

    Are You Looking for a Mediterranean Diet Cookbook with Tasty and Easy to Follow Recipes included color pictures?  You are in the right place and this book created just for you!                 

     

    If you are searching for a balanced diet plan for healthy eating and losing weight, the Mediterranean diet is complete help you. Followers of the Mediterranean diet have a longer life and lower rates of chronic diseases as other people.

     

    The Mediterranean diet is a healthy meal plan that includes authentic recipes of the Mediterranean region with a focus on vegetables, whole grains, nuts, fish, white meat and useful oils.

     

    There are the Main Reasons Why you need Mediterranean Diet Cookbook:

    • What to eat and to avoid on the Mediterranean diet
    • How to lose weight and protect your health with the Mediterranean diet
    • Easy and Kitchen-Tested recipes for every day
    • 7-day meal plan to get in good shape

    You'll need this book to try these delicious recipes such as:

    • Scrambled Eggs with Ham
    • Hot Mediterranean Toasts
    • Cauliflower Muffins
    • Creamy Salmon Soup
    • Arugula, Avocado, and Tomato Salad
    • Chicken Medallions with Spinach
    • Eggplant Casserole
    • Chocolate Cookies
    • Mediterranean Chicken Salad with Pepper

    And much more…

    Don't wait anymore and order your copy of Mediterranean Diet Cookbook now, keeping your Healthy lifestyle!

     

    LanguageEnglish
    PublisherJulia Patel
    Release dateJul 23, 2019
    ISBN9781393089599
    Mediterranean Diet Cookbook: Easy and Kitchen-Tested Mediterranean Diet Recipes for Everyday Healthy Eating

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      Book preview

      Mediterranean Diet Cookbook - Julia Patel

      CHAPTER 1: WHY YOU NEED A MEDITERRANEAN DIET?

      The Mediterranean nutrition system is one of the most effective and safe systems to maintain good health and the perfect physical form every day.

      It is the excellent tool for creation of the balanced and various food allowance, which well influences all systems of a human body:

      Saturates cages with powerful antioxidants

      Reduces the risk of heart and vascular disease, diabetes, and oncology

      Stabilizes arterial blood pressure

      Reduces the level of bad cholesterol in the blood

      Prevents Alzheimer's disease and mental disorders

      Improves physical health and quality of life

      The conception of the Mediterranean diet provides consumption of fresh vegetables and fruit, cereals, olive oil, fish and seafood with a high content of Omega-3 and Omega-6 acids.

      The founder of the modern Mediterranean nutrition system with a high content of antioxidants, non-saturated acids, and cellulose is Dr. Ansel Keis.

      WHAT TO EAT AND TO AVOID ON THE MEDITERRANEAN DIET?

      To use traditional Mediterranean diet, it is necessary to balance the number of meals and of substances received.

      The correct nutrients ratio is the next:

      CARBOHYDRATES (fruit, vegetables, pasta, whole grain bread, porridges from cereals) – 55%

      FATS (natural oils) – 35%

      PROTEINS (red and white meat, bean, eggs, milk, fish, seafood, mushrooms) – 10%

      The daily balanced diet should include foods high in protein, cellulose, vitamin C and group B, minerals and phosphorus. These include:

      VEGETABLES – cucumbers, tomatoes, carrots, zucchini, squash, cabbage (all kinds), spinach, onions, eggplant (aubergine), radish, sweet pepper;

      FRUIT AND BERRIES – apples, pears, bananas, oranges, apricots, strawberries, grapes, figs, watermelon, peaches, melon, dates, cherries, plums, avocado, currant, fig, grape, kiwi, pineapple, raspberry, cowberry;

      OILS – pumpkin, olive, peanut, sesame, and nut;

      CEREALS – rice, oats, corn, barley, buckwheat, pasta from durum wheat;

      LEGUME – lentil, pea, chickpea, beans (all kinds);

      POTATOES AND YAMS;

      FISH – sardine, tuna, trout, mackerel, salmon, cod and seafood – mussels, crabs, shrimps, oysters, calamari, octopus;

      NUTS – walnut, almond, macadamia, hazelnut, cashew, peanut, pumpkin, and sunflower seeds;

      SPICES AND AROMATIC HERBS – mint, basil, thyme, cinnamon, pepper (all kinds), garlic, nutmeg, parsley, saffron, rosemary, sage, cumin.

      You can use in a limited amount:

      RABBIT MEAT AND POULTRY – chicken, duck, turkey;

      EGGS (all kinds);

      MILK PRODUCTS – sour cream, butter, yogurt, kefir, and cheese (soft and hard).

      In the healthy Mediterranean diet, it can be use not often red meat, meat by-products (lungs, heart, and liver), and sweets.

      The Mediterranean food system provides for the complete exclusion:

      Sausage;

      Products from processed flour – white bread, rolls, instant noodles;

      Oil on a refined basis – from soybean, sunflower, corn, rapeseed;

      Products with food colorings, flavors, preservatives, and hydrogenated fats;

      Fast food and semi-finished products.

      Pic. 1. Basic Mediterranean diet pyramid

      HOW TO USE THE MEDITERRANEAN DIET FOR WEIGHT LOSS?

      The healthy Mediterranean diet is the balanced diet without any medical limitations and contraindications.

      Did you know that for effective loss of weight loss, it is necessary to control the amount of the consumed calories a day?

      When you make a weekly Mediterranean diet menu in the prescribed proportions, you have to consider a food pyramid (pic. 1). The taken volume measure is 250 ml (1.05 cup).

      To lose weight on a Mediterranean diet quickly, you need to control the sizes of meals used. One meal can be limited to one product in such volumes:

      250 g (8.8 oz) fresh vegetables

      125 g (4.4 oz) cooked vegetables (baked, boiled, stewed, steam)

      125 g (4.4 oz) cereals and pasta

      250 g (8.8 oz) beans

      250 ml (1.05 cup) milk products

      250 g (8.8 oz) potatoes

      One fresh fruit

      One egg

      35 g (1.2 oz) dried fruit and nuts

      150 g (5.2 oz) fish, seafood and lean meat (stewed, baked, steamed).

      Mediterranean diet meal plan provides five daily meals:

      Three main meals: breakfast, lunch, dinner

      Two additional meals: morning and afternoon snacks

      Between the basic meals should be equal time intervals to ensure a uniform intake and burning of calories.

      BREAKFAST: fast carbohydrates and proteins;

      LUNCH: fats and slow carbohydrates;

      DINNER: plant fiber, and proteins;

      DESSERT: nuts, fresh and dried fruits.

      WHAT TO DRINK ON THE MEDITERRANEAN DIET?

      When you keep of the complete Mediterranean diet, do not forget about the drinking regime. The main source of liquid is pure non-carbonated water. The daily volume of consumption should be from one

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