Cooknation - The Skinny Mediterranean Recipe Book: Simple, Healthy & Delicious Low Calorie Mediterranean Diet Dishes. All Under 200, 300 & 400 Calories

The Skinny Mediterranean Recipe Book Simple, Healthy & Delicious Low Calorie Mediterranean Diet Dishes. All Under 200, 300 & 400 Calories Copyright Copyright Bell & Mackenzie Publishing Limited 2014 All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher. ISBN 978-1-909855-43-4 Disclaimer Some recipes may contain nuts or traces of nuts. Those suffering from any allergies associated with nuts should avoid any recipes containing nuts or nut based oils. This information is provided and sold with the knowledge that the publisher and author do not offer any legal or other professional advice.

In the case of a need for any such expertise consult with the appropriate professional. Every effort has been made to make this book as accurate as possible. However, there may be typographical and or content errors. Therefore, this book should serve only as a general guide and not as the ultimate source of subject information. This book contains information that might be dated and is intended only to educate and entertain. The author and publisher shall have no liability or responsibility to any person or entity regarding any loss or damage incurred, or alleged to have incurred, directly or indirectly, by the information contained in this book.

Table of Contents Introduction The Skinny Mediterranean Recipe Book brings a taste of the sunny Med to your table with a collection of simple, nutritious and calorie counted recipes based on the hugely popular Mediterranean Diet. Much more than just a seasonal recipe book, The Skinny Mediterranean Recipe Book is a year round resource to help you maintain a healthy diet and control your weight. Sourcing good, fresh seasonal Mediterranean food is now very easy in the larger supermarket chains and the choice of regional fruit & veg, pastas, oils and fish make it easier then ever to cook Mediterranean no matter what the season. Pulling influences from Italian, Spanish, Greek, North African and Cypriot cuisines, the recipes are full of flavour, quick to prepare, versatile and healthy. All our recipes serve 4 and each are calorie counted to fall below 200, 300 or 400 calories making it easy for you to measure your daily intake. Many of the recipes can easily be adjusted to cater for either 2 or even 1 servings and many can be divided and frozen.

All the Skinny Mediterranean Recipes are simple and easy to follow and should take no longer than 30 minutes to prepare. You may need to alter quantities and cooking times to suit your own appliances. About The Mediterranean Diet Although this recipe book is not a guide to the Mediterranean Diet, its worth taking a little time to explain briefly the origins and thinking behind the diet for those who plan to adopt a Mediterranean style of eating long-term. The diet is centered on the healthy living habits of the populations of those countries bordering the Mediterranean Sea and consists primarily of fresh vegetables, fruits, beans, whole grains, olive oil and fish. Research has shown that adopting a Mediterranean diet can reduce the possibility of developing conditions such as type 2 diabetes, heart disease, obesity, high blood pressure and Alzheimers disease. Put simply the Mediterranean Diet is a lifestyle choice.

Rather than a strict list of what not to eat, it is a formula for daily healthy living. Adopting the principals of this diet long-term, along with regular exercise, can help you lose weight and more importantly manage your weight over a longer period of time. In addition research has shown that those who follow the Mediterranean Diet maintain their weight loss for longer. One of the key factors in Mediterranean cuisine is the use of olive oil. This is the preferred ingredient for both cooking and dressing food. Olive oil is important because it is a mono-unsaturated fat rather than animal fat such as butter or lard.

This is in contrast to the high levels of saturated and trans-fats that are prevalent in much of western-style cooking and are linked to the causes of heart disease and high cholesterol amongst others. You may also know that bread and pasta are staples of a Mediterranean Diet at which point you may be questioning how a diet that promotes olive oil, bread & pasta can possibly help you lose weight. The answer is of course that everything is in moderation. With the emphasis being on fish, lots of fresh veg, fruit and legumes, your plate should be filled with these rather than bread and pasta. The pyramid below is widely used to illustrate the principals and parameters of the Mediterranean Diet and should be used for those who plan to adopt this style of eating long term. As with all diets, paying particular attention to portion sizes and moderating food intake are necessary to attain a calorie deficit (where your body is burning more energy [calories] than it consumes which is essential for the body to lose weight) The Skinny Mediterranean Recipe Book adopts the broad principals of The Mediterranean Diet promoting essential nutrients and high intake of fish, fruit, vegetables and wholegrains with reduced intake of meat and dairy consumption.

Wherever possible we promote steaming, poaching, baking, stir-frying and microwaving as preferred methods of cooking rather than frying or roasting. Creamy sauces are replaced with fresh dressings using lemon/lime juice, olive oil and herbs. The major plus side to our Skinny Mediterranean Recipes is the focus on pleasure rather than pain. Whilst the approach does require calorie counting and discipline to lose and maintain weight, the delicious recipes using fresh ingredients are a joy to prepare and even better to eat. Our recipes dont focus on what you cant eat but make the best of all the wonderful ingredients that you can and should be eating, making it easier for you to control your weight loss over time. Med-Style Store Cupboard Essentials Many of the ingredients in our recipes are used over and over again as is the case with traditional Mediterranean cooking.

To follow is a list of must-have store cupboard ingredients to make the best of this book. They are mostly inexpensive and easily accessible from the shelves of your local supermarket. Olive Oil Extra Virgin Olive Oil Balsamic Vinegar Lemon Juice Lime Juice Tomato Puree/Paste Sundried Tomato Puree/Paste Dried Mixed Italian Herbs (rosemary, oregano etc) Roasted peppers Sundried Tomatoes Olives Dried Chilli flakes Stock Cubes Anchovy fillets Capers Skinny Tips If you are following a diet or generally keeping an eye on your calorie intake, here are some tips that will help you manage the way you eat. In todays fast moving society many of us have adopted an unhealthy habit of eating. We eat as quickly as possibly without properly giving our bodies the chance to digest and feel full. Not only is this bad for your digestive system, but our bodies begin to relate food to just fuel instead of actually enjoying what we are eating.

Some simple tips for eating which may help: Eat. Take it slow. There is no rush. Chew . It sounds obvious but you should properly chew your food and swallow only when its broken down and you have enjoyed what you have tasted. Wait.

Before reaching for second helpings wait 5-10 minutes and let your body tell you whether you are still hungry. More often than not, the answer will be no and you will be satisfied with the meal you have had. A glass of water before each meal will help you with any cravings for more. Drink plenty of water throughout the day . Its good for you, has zero calories, and will fill you up and help stop you feeling hungry. When you are eating each meal, put your fork down between bites it will make you eat more slowly and you'll feel fuller on less food.