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Mediterranean Diet

Cookbook with Pictures

Flavorful Easy Traditional Recipes

for a Healthy Lifestyle

with Useful Tips

Your Everyday Mediterranean Diet Book

Lara Baker

DEDICATION

This book is the gift my grandmother gave me, teaching me cooking.

In this cookbook you will find the best and traditional Mediterranean recipes of one life.

Her life.

Thank you grandma. I will never forget you.

This book is dedicated to your bright, genuine and simple soul.

Copyright 2021 Lara Baker

All rights reserved.

The following Book is reproduced below with the goal of providing information that is as accurate and reliable as possible. Regardless, purchasing this Book can be seen as consent to the fact that both the publisher and the author of this book are in no way experts on the topics discussed within and that any recommendations or suggestions that are made herein are for entertainment purposes only. Professionals should be consulted as needed prior to undertaking any of the action endorsed herein.

This declaration is deemed fair and valid by both the American Bar Association and the Committee of Publishers Association and is legally binding throughout the United States.

Furthermore, the transmission, duplication, or reproduction of any of the following work including specific information will be considered an illegal act irrespective of if it is done electronically or in print. This extends to creating a secondary or tertiary copy of the work or a recorded copy and is only allowed with the express written consent from the Publisher. All additional right reserved.

The information in the following pages is broadly considered a truthful and accurate account of facts and as such, any inattention, use, or misuse of the information in question by the reader will render any resulting actions solely under their purview. There are no scenarios in which the publisher or the original author of this work can be in any fashion deemed liable for any hardship or damages that may befall them after undertaking information described herein.

Additionally, the information in the following pages is intended only for informational purposes and should thus be thought of as universal. As befitting its nature, it is presented without assurance regarding its prolonged validity or interim quality. Trademarks that are mentioned are done without written consent and can in no way be considered an endorsement from the trademark holder.

Contents

Introduction

The Mediterranean diet is a dietary regime, typical of the countries of the Mediterranean area, that many studies have associated with countless health benefits, especially in the prevention of cancer, cardiovascular and neurodegenerative diseases, and in 2010 UNESCO declared it an Intangible Heritage of Humanity . It is a lifestyle more than a simple way of eating, much more than a dietary pattern but, rather, a set of knowledge, social habits, and cultural traditions that have been historically handed down by the people who live in the Mediterranean since the immediate post-war period.

Following the Mediterranean diet means ensuring a balanced intake of various macronutrients (carbohydrates, proteins, and lipids or fats), so distributed:

• 45-60% carbohydrates, mainly complex (such as cereal starches)
• 10-12% proteins
• 20-35% fats with a percentage of saturated fats (present in almost all animal products except fish) of less than 10%.

More in detail, this dietary pattern guarantees our organism:

• proteins in moderate quantity and mainly from the vegetable origin;
• carbohydrates with low index and glycemic load, with simple sugars almost absent;
• high ratio of monounsaturated/saturated fatty acids;
• antioxidant substances (beta-carotene, tocopherols, vitamins C and E, polyphenols) in large quantities;
• an abundance of calcium, magnesium, and potassium, low amounts of sodium

There are also substances with specific anti-tumor action present in some vegetables. Among these, glucosinolates of cruciferous vegetables (broccoli, cauliflower) and sulfur compounds in which onions are rich.

Breakfast

Muffin

35 Min - Kcal 271 - 12 Muffins

Ingredients

• 125 g - 4,4 oz 1/2 cup of softened butter
• 265 g 9,23 oz 1 cup of 00 Flour
• 135 g 4,8 oz 2/3 cup of sugar
• 135 g 4,8 oz 2/3 cup of whole milk
• 110 g 3,9 oz 1/2 cup of eggs (about 2)
• 100 g 3,5 oz 7 tablespoon of dark chocolate drops
• 1 vanilla pod
• 1 teaspoon 0,5 oz of slight baking soda
• 1 pinch of fine salt
• 10 g 0,4 oz 1 tablespoon of baking powder

Cooking Instructions

With an electric whisk, cream the butter with the sugar until frothy and creamy.

Incise a vanilla bean and scrape out the seeds using the back of a knife. Pour them into the bowl with the butter and sugar.

Beat the whips again and add the eggs . Add the pinch of salt and whisk again to incorporate the powders.

You will notice that the mixture will become more consistent therefore dilute it with the milk at room temperature poured in a trickle. At this point, the mixture will be soft and compact.

Add 80 grams (2,8 oz 3/8 cup) of chocolate chips and mix with a spatula to incorporate them and then transfer the mixture into a disposable sc-a-poche without a nozzle so you can do a cleaner job otherwise use a spoon. Place the paper cups in a muffin pan and fill them 2/3 full, leaving less than an inch from the surface. Each muffin should weigh about 70 grams (2.5 oz 1/3 cup).

Pour the remaining 20 chocolate chips over the cupcakes and bake in a preheated oven at 180C (356 F) for 18-20 minutes in static mode (otherwise at 160C (320 F) for 13-15 minutes if the oven is fan-assisted). At this point, your chocolate chip muffins are ready to be enjoyed.

Nutritional Facts for 1 Muffin

Energy Kcal 271, Carbohydrates g 34.4 of which sugars g 17.5 Proteins g 4.5 Fats g 12.9 of which saturated g 7.33 Fiber g 0.7 Cholesterol mg 61 Sodium mg 119

Useful Tips

You can make them more rustic by reducing a chocolate bar into slivers rather than using chips. Adding diced pears, on the other hand, makes for a deliciou s chocolate-pear variation!

Banana Bread

80 Mi n - Kcal 43 - 6 Servings

Ingredients

• 450 g - 15,9 oz - 2 cups banana pulp

• 120 g 4,2 oz 1/2 cup butter
• 2 eggs
• 6 g 0,2 oz - 2 teaspoons powdered yeast for cakes
• lemon juice to taste
• 200 g 7 oz 3/4 and 00 Flour
• 120 g 4,4 oz 1/2 and cup of sugar
• 1/2 teaspoon 0,25 oz of ground cinnamon
• 1 pinch of fine salt
• 3 g 0,4 oz 1 tablespoon of bicarbonate

Cooking Instructions

Peel the bananas and cut them into slices.

Pour them into a bowl and sprinkle with lemon juice to prevent them from blackening.

Mash them with a fork and set them aside. In another bowl, pour the chopped butter and sugar. Work with an electric whisk and when the mixture is smooth, add the eggs. Add a pinch of salt, then pour in the mashed bananas.

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