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Eleanor Owens - Mediterranean Vegan Diet Cookbook

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Eleanor Owens Mediterranean Vegan Diet Cookbook

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Now, Its time to take the Med to a whole new level! By focusing on whole-plant foods that promote long-term wellness and ideal weight management, you can reap the benefits of the most researched and beloved diet-made even healthier.

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Mediterranean Vegan Diet Cookbook 100 Fresh-And-Delicious Kitchen-Tested Recipes to Make Mediterranean and Vegan Diet An Automated Part of Your Life. Eleanor Owens Copyright 2019 by Eleanor Owens All rights reserved . No part of this guide may be reproduced in any form without permission in writing from the publisher except in the case of brief quotations embodied in critical articles or reviews. Legal & Disclaimer The information and contents herein are not designed to replace or take the place of any form of medical or professional advice and are not meant to replace the need for independent medical, financial, legal or other professional advice or services, as may be required. The content and information in this book have been provided for educational and entertainment purposes only. The content and information in this book have been compiled from reliable sources and are accurate to the author's best knowledge, information, and belief.

The author cannot guarantee this books accuracy and validity and cannot be held liable for any errors and/or omissions. Further, changes will be periodically made to this book when needed. It is recommended that you consult with a health professional who is familiar with your personal medical history before using any of the suggested remedies, techniques, or information in this book. Upon using the contents in this book, you agree to hold harmless the author from and against any damages, costs, and expenses, including any legal fees potentially resulting from the application of the information provided You agree to accept all risks associated with using the information presented inside this book. Table of Content

Chapter 1 The Basics of Mediterranean Diet
A Vegans guide to Mediterranean Diet
The Mediterranean diet is worldwide renowned for decades. As it protects against neurological diseases and improves heart health.

This diet encourages a lot of protein, now the big question is can a vegetarian survive this diet? Surely can because I did! I have tried many other popular diets like paleo, keto, whole30, etc. but none of them were vegetarian-friendly. Eat A LOT of Produce You need to properly plan your meals instead of snacking here and there on fruits, nuts, and dairy-based products. The portion is vital in this diet, and you have to properly divide your portions into lean protein, whole grain and fruits, and vegetables. Choose fruits and vegetables that are in season. They will taste better, and you would feel good eating them.

Add fruits and veggies in all of your meals (breakfast, lunch, dinner) Stop Worrying about Protein A vegetarian's concern regarding protein intake is very valid, but you can get your lean protein from plants too. There are many vegetables, fruits, and plants which are very high in protein. Beans, tofu, soy, avocado, mushroom, quinoa, eggs, nuts, and seeds are good options of plant-based protein. To keep things interesting, prep your meals for two days and then change the meal plan again for 2 days. This will keep things interesting. If you had a pancake, pasta, sandwiches, and pie for 2 days trying to make soup, curry, pudding, and waffles for the next 2 days.

The serving size of a chicken breast and beans would not be the same. So try to consult a nutritionist to get your required protein for the day. If you lack on protein intake, your entire day would be dizzy and lethargic. Omega-3 is Important Fish is an excellent source of Omega3, and for a vegetarian, it is tough to get required omega 3, but not impossible! Chia seeds, flaxseed, walnuts, seaweed oil, flaxseed oil, etc. are high in omega3. Try to add more of these items in your meals.

If eating them is not sufficient, perhaps adding supplements to your diet is necessary. Divide and Combine Vitamins Wisely A vegetarian's diet should be enriched in iron, Vitamin B12, zinc, and Vitamin D. There are not many foods where you can get Vitamin D from. So if you are a vegetarian, try to check your vitamin D level from time to time. Your Plate should be Balanced Your plate should be a balance of 1/4 lean protein, 1/4 whole grains, and 1/2 vegetables or fruit. In terms of protein, try to combine two or three ingredients like mushroom, beans, and nuts.

Try to add good fat in every meal and add as much essential oil as you can. Be Generous with Snacks Snacking is an excellent way to avoid overeating. When you choose your snacking habits and items wisely, snacking can help you lose weight. Try to have 3 big meals and 3 small snacks throughout the day. The Bottom Line Mediterranean diet is the most vegetarian-friendly diets out there.

What can I eat on the Mediterranean Diet?
The emphasis in Mediterranean diet is on eating homemade foods made using at least one of the ingredients mentioned.
What can I eat on the Mediterranean Diet?
The emphasis in Mediterranean diet is on eating homemade foods made using at least one of the ingredients mentioned.

So, for example, pizza is a part of Mediterranean diet because it was originally a lean Italian dish that emphasized tomato sauce and fresh dairy but eating fast food pizza today is a crime against arteries because of saturated fat and salt. Commercially produced pizza contains additives to taste better, have a nice crust, cook faster and so on, all of which cause health problems in the long run. Still, its hard to get all the right ingredients and have time to prepare them, so your goal should be to at least start mixing olive oil into everything youre eating. Eat sunflower and pumpkin seeds as snacks between meals and youll be on your way to adopting Mediterranean diet.

What foods should I avoid on the Mediterranean Diet?
Its a good idea to avoid processed foods as much as possible. Natural, wholesome foods protect the body and fortify the mind thanks to their unique combination of healthful substances, such as vitamins and minerals.

When these foods enter the free market, industrial food producers snap them up and start processing them to increase marketability and shelf life, which incidentally causes them to lose these healthy substances. Ideally, you would want to minimize the number of steps your food goes through and make sure you get it as raw as possible from trusted suppliers. So, you can grow olives, you can buy olives from a trusted supplier and make olive oil yourself, you can buy olive oil from a trusted supplier or just buy any olive oil you find in the store. Not knowing what your food went through increases chances of mishandling but every step you come closer to your food source is still an improvement over completely artificial foods. You should also develop a healthy sense of disgust for any deep fried foods, as deep frying creates dangerous trans fats that cause inflammation throughout the body.

Can I drink wine and alcohol on the Mediterranean Diet?
Red wine is acceptable but alcohol in general is dangerous due to fructose, fruit sugar, that metabolizes into formaldehyde in the liver.

Just like we mentioned above when talking about processing, the more a food is processed, the longer its shelf life but the less nutrients it has. So, alcohol is made by processing plant material that removes some nutrients that would normally serve as an antidote to fructose but red wine has a lot of benefits that offset the presence of fructose.

How to make your diet more Mediterranean?
Eat as many citrus fruits as you can, such as oranges and lemons. Figs are a great addition too. Seeds (pumpkin, sunflower) work great as a snack due to unsaturated fats, but do read the label and go for ones with least salt and no additives. Dont go nuts with nuts, though eating a fistful does wonders (hazelnuts, walnuts).

Wheat is another staple of Mediterranean diet though scientists locked horns on whether we should even eat grains or legumes due to lectins, potentially toxic carbohydrates that get deactivated by cooking. If grains or legumes cause you digestive issues, skip them, otherwise go for it.

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