The Everything Mediterranean Diet Book: All you need to lose weight and stay healthy!
Format: PDF / Kindle (mobi) / ePub
With 150 original recipes, menu plans, and dieting tips, you'll get a comprehensive tour of the Mediterranean diet! By combining nutrient-rich vegetables, healthful olive oils, and plenty of exercise, this lifestyle can help you shed pounds and prevent myriad diseases. Here, you'll learn how to adopt heart-healthy habits and create recipes like:
- Chicken Tagine with Whole-Wheat Couscous
- White Bean and Tomato Pizza
- Grilled Fennel Shrimp
- Pancetta with Peaches
- Hazelnut Ricotta Cake
By learning the science behind better eating and how to utilize the Mediterranean Diet Pyramid, you will eat your way to better health--and feel like a Greek god or goddess in the process!
INGREDIENTS | SERVES 6 � cup extra-virgin olive oil 3–4 large leeks, sliced thinly (upper dark-green stalks removed) � cup green onion, finely chopped 3 large eggs 1½ cups milk 1 cup crumbled Greek feta cheese � cup all-purpose flour � cup fresh dill, finely chopped 1 teaspoon dried oregano Fresh-ground pepper and pinch of salt Preheat oven to 350°F. Heat olive oil in pan; sauté leeks about 5 minutes. Add onion; continue sautéing until both are soft and tender, another 3 minutes or
Meat Rolls with Green Olives) This recipe is originally from the city of Smyrna (Izmir, in modern Turkey), and pairs well with a rice pilaf. INGREDIENTS | SERVES 4–6 1 pound large green olives, pitted and washed 1 pound lean ground beef or veal 1 pound ground pork 2 eggs, beaten � cup dry bread crumbs 1 teaspoon dried oregano 4 cloves garlic, minced or pressed � teaspoon ground cumin Salt and pepper to taste 2–3 heaping tablespoons all-purpose flour � cup extra-virgin olive oil 3
Protein: 3g Strained Yogurt Yogurt of any fat content can be strained. INGREDIENTS | SERVES 4 2 pints store-bought yogurt (any fat content) � cup chopped walnuts (optional) � cup Greek thyme honey (optional) Line colander with clean kitchen cloth or cheesecloth; spoon yogurt into it. Place over large bowl and refrigerate. Let stand overnight to drain water content. You will be left with approximately half of the original amount of yogurt. Spoon out small servings of yogurt (about � cup or
whites, then whisk in the yogurt. Heat half of the oil to medium temperature in a sauté pan. Quickly sauté the pancetta, then remove and drain on paper towel. Heat the remaining oil to medium temperature in a large sauté pan. Pour in the egg mixture, then sprinkle in the pancetta and cheese. Stir once only. Continuously move the pan over the heat, using a spatula to push the edges inward slightly to allow the egg mixture to pour outward and solidify. When the mixture is mostly solidified, use a
have a high percentage of calories from fat—some are as high as 40 percent—but as long as the total daily caloric intake does not exceed the calories burned, this high intake of fat is healthful. The 2005 Dietary Guidelines for Americans recommends a daily intake of at least 2½ cups of vegetables and 1½ cups of fruit. The Guidelines outline the type of vegetables in order to maximize nutritional value. The recommendation calls for 3 cups of dark green vegetables and 3 cups of beans per week. In