Mediterranean Diet Cookbook: 70 Top Mediterranean Diet Recipes & Meal Plan To Eat Right & Drop Those Pounds Fast Now!: ( 7 Bonus Tips For Mediterranean Cooking Success Included)
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About this ebook
Samantha Michaels
Samantha Michaels was born in 1973 in the small town of Abington, PA and was raised and still lives in Hatboro, PA (both suburbs of Philadelphia). She is married to her high school sweetheart and they have a rescue dog, a beautiful Black Lab named Holly. When she's’not writing or working at her full-time job, she enjoys watching her Philly sports team (hopefully) win, listening to heavy metal/hard rock music, Texas Hold Em, reading, and spending time with friends and family. Her love of reading began at a young age, thanks to her mother and Sesame Street. Her mom read to her constantly, and by three years old, she was reading on her own, and hasn’t stopped. This eventually turned into a love of writing. She was writing for herself and then for a small group of friends, one of whom told her she should be writing books. She took her friends advice and has since published several romance books with plenty more on the way.
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Book preview
Mediterranean Diet Cookbook - Samantha Michaels
Mediterranean Diet Cookbook: 70 Top Mediterranean Diet Recipes
& Meal Plan
Eat Right & Drop Those
Pounds Fast Now!
(Plus Bonus Tips For Mediterranean Cooking Success Included)
Table of Contents
Introduction The Mediterranean Diet Up Close
Chapter 1 The 12 Basic Guiding Principles of the Mediterranean Diet
Consume Lots of Fruits
Consume Lots of Vegetables
Consume Legumes
Include Nuts and Seeds in your Diet
Eat whole grains, especially whole grain bread
Use Olive Oil in Cooking and in Salads
Include Moderate Amounts of Low Fat Dairy or If Possible, Non-Fat Dairy
Eat Fish and Shellfish
Include the Right (Healthy) Fats in your Diet
Make Physical Activity Part of your Daily Routine
Drink Wine in Moderate Amounts
Eat Very Small Servings of Red Meat Occasionally
Chapter 2 The Benefits of the Mediterranean Diet
Chapter 3 Mediterranean Diet: Two Weeks Weight Loss Plan
Chapter 4 How to Stock Pantry and Fridge
Chapter 5 How to Eat Out
Chapter 6 Mediterranean Diet: Maintenance Meal Plan
Chapter 7 Mediterranean Diet: Food for Kids
Chapter 8 Recipes for Mediterranean Weight Loss Diet
Fish
Dessert
Legumes
Meat
Pasta / Rice / Bread
Poultry
Salad
Snack
Soup
Vegetables
Bonus - Top Seven Tips for Successful Mediterranean Cooking
Introduction The Mediterranean Diet Up Close
The term Mediterranean diet refers to a specific combination of foods rich in antioxidants, minerals, and vitamins together with a perfect balance of fatty acids. However, it may not be classified as one of the typical meal plans followed to achieve targeted health outcomes, especially weight loss. In fact, Mediterranean diet (MD) is not just about eating food as you cannot eat your way for weight loss or for better health. MD is actually a harmony of diet and lifestyle which results in a healthy life balance ever so elusive in practically all regions of the world except Greece, Crete, Italy and Spain. The latter regions are often geographically identified as the Mediterranean basin.
The Mediterranean diet is not merely a fad as it has been in practice since time immemorial in the region. While fad diets vanish to oblivion in just a short span of time, MD persisted through the years. Its vaunted efficacy for a long roster of health benefits evolved from tradition and word-of-mouth to unproven claims and conjectures, until scientific research documented the link between typical food consumed by a specific population on one hand and their longevity and low prevalence of chronic and coronary diseases on the other hand. MD is the sum total of food included in the diet, how food is eaten, and how various desirable practices are synergized to create a potent life balance for healthy living. Therefore, MD may be more appropriately referred to as the Mediterranean healthy lifestyle.
As readers would have noticed, the region where the MD originated comprises of several groups of culturally different people. However, despite marked changes in their traditional diets and comfort foods, the people in this region are aware of the importance of enjoying their meal and whenever possible, they enjoy a hearty midday meal with the whole family.
Chapter 1 presents the 12 basic guiding principles of the Mediterranean diet. The benefits of adopting the Mediterranean diet for one’s health are explained in Chapter 2. Chapter 3 introduces the reader to a special Two-Week