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    The Mediterranean Diet Cookbook: Quick and Healthy Mediterranean Recipes for a Healthy life
    The Mediterranean Diet Cookbook: Quick and Healthy Mediterranean Recipes for a Healthy life
    The Mediterranean Diet Cookbook: Quick and Healthy Mediterranean Recipes for a Healthy life
    Ebook181 pages1 hour

    The Mediterranean Diet Cookbook: Quick and Healthy Mediterranean Recipes for a Healthy life

    By MINNIE TAYLOR

    ()

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    About this ebook

    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.
    LanguageEnglish
    PublisherDaniel
    Release dateFeb 4, 2020
    ISBN9788835367383
    The Mediterranean Diet Cookbook: Quick and Healthy Mediterranean Recipes for a Healthy life

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      Book preview

      The Mediterranean Diet Cookbook - MINNIE TAYLOR

      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

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