Thornton - Mediterranean Diet Cookbook For Beginners: Easy and Healthy Mediterranean Recipes for Weight Loss

Table of Contents MEDITERRANEAN DIET COOKBOOK FOR BEGINNERS Written by: Ana Thornton Copyright 2019 All Rights Reserved All rights reserved. No part of this book may be reproduced or copied in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without written permission from the publisher, except for the inclusion of brief quotations in a review. Warning-Disclaimer The aim of the information in this book is to be as accurate as possible. However it is for informational purposes only and comes with no guarantees. The author and publisher shall have neither liability or responsibility to anyone with respect to any loss or damage caused, or alleged to be caused, directly or indirectly by the information provided in this book. All product and company names used in this book are Trademarks or Registered Trademarks of their respective holders.

Their use in this book does not imply any affiliation with or endorsement by them. All trademarks and brand names used in this book are for clarifying purposes only.
INTRODUCTION I have always loved travelling to the countries surrounding the Mediterranean Sea. Furthermore, Ive spent my summer holidays in a small Mediterranean town during my childhood. I fell in love with Mediterranean food at an early age. My grandma used to make the best zucchini fritters ever. Weve eaten them with fresh Mediterranean tomatoes, homemade hummus or grandmas aioli.

As kids, weve also enjoyed Mediterranean street foods such as corn on the cob, stuffed grape leaves, doner wrap, falafel, and so on. Sometimes I feel nostalgic for those times. A day at the beach, summer barbecues, Mediterranean street food When I get nostalgic, I gather my family and friends, and cook the Mediterranean food for them. If you are searching for a good dietary plan to help you eat better, improve your health and lose weight, the Mediterranean diet might be right for you. The Mediterranean diet is a healthy eating plan that includes authentic recipes and foods from the Mediterranean region. The Mediterranean diet focuses on legumes, vegetables, and whole grains.

This way of eating has gained much importance in recent years. For meat eaters, vegans, and keto dieters, the Mediterranean diet is actually a common ground. The Mediterranean diet is endlessly customizable and thats the reason why we have so many recipes out there; you could explore this incredible diet for a lifetime year after year, you will be amazed by its diversity. Lots of fresh vegetables and fruits, olive oil, whole grains, legumes, nuts, seeds, whole grains, and fish are at the cornerstone of the Mediterranean diet; it also includes moderate amounts of wine and poultry. A number of studies have shown that the Mediterranean diet is one of the healthiest dietary plans in the world. Additionally, this diet offers a fresh approach to long-term weight loss.

Long story short, if you're looking for foods that are better for your health, start with the main ingredients of Mediterranean cuisine and you cant go wrong!
The Mediterranean Diet Pyramid What is a healthy eating plan? There is so much conflicting information out there, but everyone can agree that a healthy eating plane is designed to provide your body with the essential nutrients that are crucial for growth and the maintenance of life. A healthy eating plan should decrease your risk of mental and physical health problems as well as premature death. When you think about Mediterranean food, Italian pizza and Greek gyros can come to your mind; still, these foods cannot be considered as part of a healthy dietary regimen. The Mediterranean diet pyramid is developed based on the healthy eating habits of people in the Mediterranean. To have a good idea of what you should be eating, you can watch their eating habits. However, lifestyle changes across the Mediterranean in recent years.

According to statistics, only 10% of Italians truly follow a healthy Mediterranean diet. A real Mediterranean diet promotes preferential consumption of staple foods including grains, nuts, seeds, and vegetables; it is a primarily plant-based diet. Nutritionists advise us to eat more of these staple foods than we normally do. In addition to healthy foods, this lifestyle involves physical activity and regular family meals. Adoption of such a dietary regimen may help reduce the risks of common diseases and improve general well-being. Eating the rainbow is one of the best approaches to the Mediterranean diet.

The Mediterranean people base every meal around fresh fruits and vegetables, beans and legumes, extra-virgin olive oil, seeds, herbs, and spices. These foods are best consumed in minimally-processed forms. Rule number two eat fish and seafood 2 to 3 times per week. Eat moderate portions of poultry, dairy products, eggs, and red wine (females: 1 glass a day; males: 2 glasses a day). Red meat, saturated fat and sweets should be eaten very rarely. Therefore, this eating pattern promotes good health, longevity, weight control, and overall well-being.

I created a detailed Mediterranean diet food list so you can keep it in your back pocket as well as your shopping bag. Vegetables Opt for seasonal and local products as much as possible, no vegetables are off limits on the Mediterranean diet. However, the best options include zucchini, broccoli, tomato, cucumbers, mushrooms, beets, cauliflower, potatoes, green beans, carrots, celery, peas, eggplant, peppers, okra, leafy greens, cabbage, and Romaine lettuce. Frozen vegetables are a allowed, too. Fruits Mediterranean people consume more citrus fruits than other countries; they are actually an important source of antioxidants. Other great options include watermelon, cantaloupe, apricots, cherries, apples, pears, peaches, figs, grapes, and plums.

Here is one simple rule to bear in mind consume fruits that grown as close to your living place as possible. Nuts and Seeds Although nuts and seeds make a perfect snack, they are frequently used in Mediterranean recipes. Almonds, pine nuts, walnuts, pumpkin seeds, sunflower seeds, sesame seeds are an excellent source of healthy fats and protein. Nut butter and tahini (sesame paste) are widely used in the Mediterranean countries. In moderation, they make healthy and delicious complement to the seafood and vegetables of the Mediterranean diet. Beans and Legumes : Beans, lentils and peas are a popular source of protein and fiber.

These foods are a valuable staple of any healthy diet, including the Mediterranean diet. Grains and pseudo-cereals A typical Mediterranean meal always consists of some kind of grains that are nutritional powerhouse. However, about 40% of daily calories come from carbs and the most common carb is bread. Great sources of healthy carbohydrates include whole-grain bread, pita bread, pasta made from whole grains, polenta, couscous, quinoa, cornbread, pasta, rice, oats, bulgur, barley, paximadi. Fish and Seafood Fresh or canned fish is a primary protein source on the traditional Mediterranean diet. Choose anchovies, sardines, tuna, tilapia, sea bass, flounder, shrimp, mussels, oysters, calamari, cod, octopus, lobster, and eel.

Feat fish makes an excellent source of healthy fats. Healthy fats Olive oil, coconut oil, ghee (clarified butter), avocado, and fatty fish contribute to the popularity of the Mediterranean diet since they are actually good for your body. As you probably already know, olive oil has unique phytonutrients; it contains powerful antioxidants with anti-cancer properties. It has endless applications in the Mediterranean cuisine, from salads and main dishes to snacks and appetizers. Dairy products Yogurt, milk, and cheese are eaten in low to moderate amounts. Choose full-fat dairy products such as Greek yogurt, feta cheese, sheeps milk, goat cheese, parmesan, mozzarella, haloumi, and manchego.