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Marta Woods - The Complete Mediterranean Cookbook For Beginners 2021: 1001 Mouth-Watering And Budget-Friendly Recipes Anyone Can Cook

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The Complete Mediterranean Cookbook For Beginners 2021: 1001 Mouth-Watering And Budget-Friendly Recipes Anyone Can Cook
Author:
Marta Woods
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Books / Home and family
Year:
2021
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MEDITERRANEAN COOKBOOK:

1001 QUICK and scrumptious recipes WITH 30-DAY MEAL PLAN.

TABLE OF CONTENTS

INTRODUCTION

T he Mediterranean diet is full of never-ending varieties of healthy, fresh, and delicious foods. However, there is more of an emphasis on certain types of foods, nothing is excluded. People who try a Mediterranean diet can relish the dishes they love while also indulging how good the tastiest, freshest foods can be.

The Mediterranean diet pattern, you will come closer to nature as the entire food concept depends on fresh produce. Mealtime, in these lands, is nothing short of a celebration. People, living in these parts have a tradition of eating together. It is time to nurture interpersonal relations as well.

It is the right time to get into the stride and do something that will not only improve your current state but will also gift you a healthy future. After all, there is no more significant wealth than the health of an individual.

Remember, it is safe to presume that the Mediterranean diet will help enhance a persons immune system. A person with a robust immune system will be capable to fight diseases easily. Therefore, your desire of leading a fulfilling, healthy and constructive life will be attained successfully.

The goal was to provide a thorough look at this diet and all the advantages and disadvantages it can bring to your life. As always, when making dietary changes you should consult your physician first to ensure this is a healthy change for you to achieve your goals in regard to your individual health. With the Mediterranean diet, much research has proven it is the most efficient method to lose weight and improve your overall health.

With this book, wanted to provide a detailed look at the Mediterranean lifestyle and exactly what it entails. The more informed you are about this diet and exactly what you should and should not be eating, the greater your chances of success will be!

People love incorporating a Mediterranean diet lifestyle because of how user-friendly it is! There are no counting calories, decreasing your portion sizes, or counting your intake of macronutrients diligently all day. It's about learning what the diet entails and making those choices to fill your pantry and fridge with fresh, healthy ingredients that will promote better health. You will be cutting out the unhealthy things like processed foods, artificial sugars, refined grains, and soda from your diet which is known to cause blood sugar spikes and excess weight gains. Instead, you'll be shopping for ingredients rich in vitamins, minerals, good fats, and antioxidants that will improve your health! With a menu allowing whole grains, fish, seafood, fruit, vegetables, and even a glass of wine a day, the Mediterranean diet allows for such variety that you can't get sick of it!

As long as you do this and stick to the simple rules of a Mediterranean diet, you can attain all the benefits it offers. One of the major benefits of this diet is that it is perfectly sustainable in the long run, not to mention, it is mouth-watering and delicious.

Once you start implementing the various protocols of this diet, you will see a positive change in your overall health. Ensure that you are being patient with yourself and stick to your diet without making any excuses.

Transitioning into the Mediterranean diet is mainly about bracing yourself for a new way of eating, adapting your attitude toward food into one of joyful expectation and appreciation of good meals and good company. It's like a mindset as anything else, so you'll want to make your environment unite so you can quickly adapt to the lifestyle in the Mediterranean way.

BREAKFAST RECIPES

Avocado Egg Scramble

Preparation Time: 8 minutes

Cooking Time: 15 minutes

Servings: 4

Ingredients

4 eggs, beaten
1 white onion, diced
1 tablespoon avocado oil
1 avocado, finely chopped
teaspoon chili flakes
1 oz Cheddar cheese, shredded
teaspoon salt
1 tablespoon fresh parsley

Directions:

Pour avocado oil in the skillet and bring it to boil.
Then add diced onion and roast it until it is light brown.
Meanwhile, mix up together chili flakes, beaten eggs, and salt.
Pour the egg mixture over the cooked onion and cook the mixture for 1 minute over the medium heat.
After this, scramble the eggs well with the help of the fork or spatula. Cook the eggs until they are solid but soft.
After this, add chopped avocado and shredded cheese.
Stir the scramble well and transfer in the serving plates.
Sprinkle the meal with fresh parsley.

Nutrition: 236 Calories 20g Fat 8.6g Protein

Breakfast Tostadas

Preparation Time: 15 minutes

Cooking Time: 6 minutes

Servings: 6

Ingredients

white onion, diced
1 tomato, chopped
1 cucumber, chopped
1 tablespoon fresh cilantro, chopped
jalapeno pepper, chopped
1 tablespoon lime juice
6 corn tortillas
1 tablespoon canola oil
2 oz Cheddar cheese, shredded
cup white beans, canned, drained
6 eggs
teaspoon butter
teaspoon Sea salt

Directions

Make Pico de Galo: in the salad bowl combine together diced white onion, tomato, cucumber, fresh cilantro, and jalapeno pepper.
Then add lime juice and a tablespoon of canola oil. Mix up the mixture well. Pico de Galo is cooked.
After this, preheat the oven to 390F.
Line the tray with baking paper.
Arrange the corn tortillas on the baking paper and brush with remaining canola oil from both sides.
Bake for 10 minutes.
Chill the cooked crunchy tortillas well.
Meanwhile, toss the butter in the skillet.
Crack the eggs in the melted butter and sprinkle them with sea salt.
Fry the eggs for 3-5 minutes over the medium heat.
After this, mash the beans until you get puree texture.
Spread the bean puree on the corn tortillas.
Add fried eggs.
Then top the eggs with Pico de Galo and shredded Cheddar cheese.

Nutrition: 246 Calories 11g fat 14g protein

Parmesan Omelet

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Servings: 2

Ingredients

1 tablespoon cream cheese
2 eggs, beaten
teaspoon paprika
teaspoon dried oregano
teaspoon dried dill
1 oz Parmesan, grated
1 teaspoon coconut oil

Directions

Mix up together cream cheese with eggs, dried oregano, and dill.
Preheat coconut oil in the skillet.
Place egg mixture in the skillet and flatten it.
Add grated Parmesan and close the lid.
Cook omelet for 10 minutes over the low heat.
Then transfer the cooked omelet in the serving plate and sprinkle with paprika.

Nutrition: 148 Calories 12g fat 11g protein

Menemen

Preparation Time: 6 minutes

Cooking Time: 15 minutes

Servings: 4

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