Michaels - Mediterranean Diet Cookbook: 70 Top Mediterranean Diet Recipes & Meal Plan To Eat Right & Drop Those Pounds Fast Now!

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)

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 ones health are explained in Chapter 2. Chapter 3 introduces the reader to a special Two-Week Weight Loss Plan based on the principles of this heart-friendly diet. Meanwhile, Chapter 4 offers suggestions about how to stock the home pantry and the fridge of goodies for preparing meals the Mediterranean way. Chapter 5 presents dining out ideas for individuals or families faithfully subscribed to the Mediterranean diet.

The maintenance meal plan for the two-week weight loss initiative is bared in Chapter 6. Believing that healthy children are the happiest children, the seventh chapter of the book is dedicated to foods in the Mediterranean diet which are great for kids. Chapter 8 carries the highlight of this eBook, sumptuous recipes of dishes in the traditional tailor-fitted for the weight-loss plan using the low-carbs approach.

The Mediterranean diet food pyramid is also shown in this chapter. The recipes features dishes categorized in terms of the following: fish, dessert, legumes, meat, pasta / rice / bread, poultry, salad, snack, soup, and vegetables. A bonus chapter on the tips for Mediterranean cooking caps your healthy read.

Enjoy the food and stay healthy the Mediterranean way!

Consume Lots of Fruits

There is no limit with regard to the choice of fruits to include in the MD. However, since fruits contain vitamins and nutrients in different quantities, it is always better to go with dark-colored fruits, which nutritionists claim to deliver an extra-ordinary nutritional punch. Dark-colored fruits especially the dark red and orange ones, and even vegetables provide anti-oxidants and phyto-nutrients. Variety is also an essential factor in choosing fruits for the MD.

The following fruits are commonly grown in the Mediterranean: figs, grapes, lemons, mandarin oranges, olives, persimmons, and pomegranates. Other important fruits in the MD are blackberries, blueberries, cranberries, plums, red grapes, and red raspberries. MD experts also recommend succulent or those containing lots of fiber and water, such as: apples, oranges, peaches, and watermelons. The idea behind extra water and fiber in the diet is to help weight watchers feel satisfied longer and to aid in the digestive process.

Whereas there is no limit to the choice of fruits which can be included in the diet, servings will have to be controlled. Moreover, there should be more vegetables than fruits in the diet, for two main reasons: first, fruits have more calories than vegetables; and second, fruits do not have much diversity of nutrients than vegetables. One and a half servings of fruits a day is typical in MD. The serving size of most fruits except banana is one cup. One 8- to 9- inch banana is one serving. Fruit juices or canned fruits can be substituted for raw fruits at one cup per serving, whereas one serving of dried fruits is equivalent to one-half cup

Consume Lots of Vegetables

All vegetables may be included in the MD, but people should strive to limit their intake of corn and white potatoes because of their high starch content, which in turn contribute to more calories. The following vegetables are commonly grown in the Mediterranean: artichokes, asparagus, broccoli, broccoli rabe, cabbage, eggplant, green beans, garlic, onions, and tomatoes. Dark-colored vegetables including beets, carrots, red peppers, and sweet potatoes are excellent sources of anti-oxidants and phyto-nutrients. Likewise, eat plenty of green, leafy vegetables other than broccoli because these are also powerhouses of nutrients: bok choy, cauliflower, collards, kale, lettuce, mustard, romaine, spinach, summer and winter squash, turnip greens and zucchini.

Broccoli rabe is also known as broccoli raab or rapini .

Broccoli rabe is also known as broccoli raab or rapini .

Collard is also known as non-heading cabbage or tree-cabbage

Collard is also known as non-heading cabbage or tree-cabbage

Adults need to consume at least two cups of vegetables in the MD. Vegetables may be eaten raw, cooked or using them as ingredients to other dishes. For those who would like to try the MD but are hesitating because they dont like to eat a lot of vegetables would be glad to know that vegetable serving sizes do not have to be large. The following average vegetable intake requirements may serve as your guide in preparing meals the Mediterranean way. The good news is, it conforms to the dietary guidelines of health and nutrition authorities:

• At least 1 cups of orange-colored vegetables per week