Mediterranean
Air Fryer Cookbook
Easy and Delicious Mediterranean Recipes with Complete Guide to Master Your Air Fryer on A Budget
Judy Flanke
Copyright 2020 By Judy Flanke All Rights Reserved
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Table of Content
Introduction
Air-Frying for Mediterranean Dieters: Healthy Frying for Weight Loss and Improved Well-being
Food has always been a passion of mine. I have always enjoyed the flavor that is created when certain ingredients are combined and the various renditions of classic recipes that I can quickly whip up in my kitchen. The only challenge I experienced when it came to food was not realizing which foods were contributing to my well-being and which were not. I would stuff whatever tasted good down my throat without considering the healthier alternatives or exceptions to the dish. I knew that it was an unsustainable lifestyle and that my eating habits had to change. My wake-up call came when I saw a loved one survive breast cancer. Her doctor had recommended that she follow a post-treatment diet to reduce the risks of any further disease forming in her body. The recommended diet was none other than the Mediterranean diet. This diet has been shown in many studies to reduce the risk of cancers, heart disease, diabetes, and levels of bad cholesterol.
Motivated by the improvements I witnessed in her life, I was also determined to switch to the Mediterranean diet. Unlike other diets, I knew that this one wouldnt force me to eliminate any foods out of my diet or restrict the number of calories I consumed. It did however challenge me to reflect on my food choices and base my diet on mostly healthy foods which provided nutritional benefits. The Mediterranean diet food pyramid simply emphasized the importance of incorporating leafy vegetables, fruits, legumes, whole grains, and lean protein in my diet while consuming decadent foods like ice-cream or a glass of wine on very few occasions. I quickly realized that the Mediterranean diet was more of a lifestyle than a militant diet and this encouraged me to create new eating habits.
In this cookbook, I desire to share with you some of the most delicious Mediterranean diet recipes I have gathered over the years that are extremely popular with my friends and family. However, there is a twist. The recipes that I present to you are all made using one of the most highly talked-about kitchen gadgetsan air fryer. I will explain the ways in which you can create healthy Mediterranean-inspired meals using your air fryer without compromising on the nutritional value of your dishes. Get ready to learn how to make innovative meals that promote a balanced well-being!
Chapter 1: The Ins and Outs of the Mediterranean Lifestyle
When you think of the Mediterranean diet, does your mind gravitate toward Italian pizzas and French bread? While these popular European dishes are tasty, they are not exactly good examples of what we mean when we speak of the Mediterranean diet. The diet originates from the traditional eating practices that were common in regions along the Mediterranean sea. In years gone by, people living in this region relied on a diet that was based on traditional vegetables, fruits, beans, nuts, seafood, plenty of olive oil, and dairyserved with a glass of wine of course. This is how the people living in Crete, Greece, and Southern Italy ate around the 1960s when their rates of chronic disease were recorded as being one of the lowest and their life expectancy recorded as being one of the highest in the world.
A traditional Mediterranean diet is largely based on fruits, olive oil, seafood, nuts, and vegetables which leads to a significantly reduced risk of mental and physical illness. Some of the health problems that you can avoid by following a Mediterranean diet include heart disease, stroke, Parkinsons disease, obesity, and type 2 diabetes. Even though the benefits of this diet have been studied and proven by many doctors and researchers, there are still many misconceptions circulating about how the diet works. The first myth is that it is expensive to switch to the Mediterranean diet. This is not true. In fact, it is more affordable to adopt a Mediterranean diet because most meals are prepared from plant-based foods, fruits, nuts, and other whole-foods that can easily be sourced from food markets at a fraction of the cost of processed or packaged foods.
The second myth is that a diet of pasta and bread constitutes a Mediterranean diet. Generally, Mediterraneans dont eat as much pasta as Americans do. In meals, pasta is usually a side dish served in a serving size of between half a cup and a full cup. The rest of their plate usually consists of vegetables, salads, a portion of fish, and maybe a slice or two of bread. The third and probably the most disappointing myth is that the Mediterranean diet is only about food. Even though food forms a large part of the diet, there are other aspects of the Mediterranean diet that promote a healthy and balanced lifestyle. For example, Mediterraneans strongly encourage sitting down on a table to enjoy a relaxing meal. Food is shared across the table, allowing everyones plate to include various food groups that promote a balanced meal. Mediterraneans also enjoy physical activity and will typically take a walk after meals to allow the food to settle in their stomachs.
Five Tips for Switching to the Mediterrnean Lifestyle
If youre considering making a lifestyle change and embracing the Mediterranean diet, you dont have to feel overwhelmed by the new eating habits that you will need to adopt. For the most part, your diet will remain the same with the exception of cutting down on bad fats, decadent foods, and processed meals. Below are some tips to help you make the switch to the Mediterranean diet:
Eat Lots of Vegetables
Vegetables can be prepared in a number of ways and surprisingly, are also very filling! They will provide you with all of the minerals and vitamins you need to maintain good health, improve your skin, detoxify your body, improve your emotional moods, and maintain energy throughout the day. Vegetables can be chopped up in a salad, blended in a soup, or served as a side dish in every meal.
Always Eat Breakfast
Breakfast is the first opportunity you get to wake your body up and break the fasting from the night before. Eating healthy breakfasts consisting of fruit, whole grains, and other high-fiber foods will give you the energy required to sustain you throughout the day and keep you fuller for longer.
