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Books99 - Mediterranean Diet Cookbook with Pictures : The Complete Mediterranean Cookbook for Beginners 2022 ( Vol 1)

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Mediterranean Diet Cookbook with Pictures : The Complete Mediterranean Cookbook for Beginners 2022 ( Vol 1): summary, description and annotation

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Here you will find a recipe for every important meal of the day, 100 delicious Mediterranean Recipes for your taste buds!Dont forget! At the beginning or end of the book you will find a GIFT from us. If you enter the link or scan the QR code, youll be able to download a FREE eBook with the hidden secrets of the Mediterranean Diet and how to put it into practice to its full potential.Many doctors and nutritionists recommend the Mediterranean diet for its ability to prevent disease and keep people healthy for longer. The Mediterranean diet places a great emphasis on vegetables, fruit and whole grains. In addition, it does not contain as much dairy and meat as Western-style diets.Basically, those who want to adopt such a diet should eat what people in the Mediterranean region usually eat. In short, a traditional Mediterranean diet contains a generous portion of fresh produce, whole grains and legumes, as well as some fat and fish meat.Start a Healthy Lifestyle by adopting Mediterranean Diets and using these recipes!Our Mediterranean Diet Cookbook features:In our book you will find Mediterranean recipes for every important meal of the day such as breakfast, lunch and dinner. In addition you will find 25 delicious recipes for a quality Mediterranean dessert.Each recipe is made up of the preparation and cooking time, the ingredients and steps needed to put the recipe into practice, and at the end you will find the nutritional values and a picture of the final preparation.Download Directly from Usenet. Sign up now to get Two Weeks of Free Downloads!Download

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Contents
Mediterranean Diet Cookbook with Pictures
The Complete Mediterranean Cookbook for Beginners 2022 ( Vol 1)
By WeLoveBooks99 Copyright 2019 - All rights reserved You may not reproduce - photo 1
By WeLoveBooks99

Copyright 2019 - All rights reserved.
You may not reproduce, duplicate or send the contents of this book without direct written permission from the author. You cannot hereby despite any circumstance blame the publisher or hold him or her to legal responsibility for any reparation, compensations, or monetary forfeiture owing to the information included herein, either in a direct or an indirect way.
Legal Notice: This book has copyright protection. You can use the book for personal purpose. You should not sell, use, alter, distribute, quote, take excerpts or paraphrase in part or whole the material contained in this book without obtaining the permission of the author first.
Disclaimer Notice: You must take note that the information in this document is for casual reading and entertainment purposes only. We have made every attempt to provide accurate, up to date and reliable information. We do not express or imply guarantees of any kind. The persons who read admit that the writer is not occupied in giving legal, financial, medical or other advice. We put this book content by sourcing various places.
Please consult a licensed professional before you try any techniques shown in this book. By going through this document, the book lover comes to an agreement that under no situation is the author accountable for any forfeiture, direct or indirect, which they may incur because of the use of material contained in this document, including, but not limited to, errors, omissions, or inaccuracies.
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What is the Mediterranean Diet Mediterranean diet is a generic term based on - photo 3
What is the Mediterranean Diet?
Mediterranean diet is a generic term based on the traditional eating habits in the countries bordering the Mediterranean Sea. Theres not one standard Mediterranean diet. At least 16 countries border the Mediterranean. Eating styles vary among these countries and even among regions within each country because of differences in culture, ethnic background, religion, economy, geography and agricultural production.However, there are some common factors.

A Mediterranean-style diet typically includes:
  • plenty of fruits, vegetables, bread and other grains, potatoes, beans, nuts and seeds;
  • olive oil as a primary fat source;
  • dairy products, eggs, fish and poultry in low to moderate amounts.
Fish and poultry are more common than red meat in this diet. It also centers on minimally processed, plant-based foods. Wine may be consumed in low to moderate amounts, usually with meals. Fruit is a common dessert instead of sweets.
Year after year, the Mediterranean diet comes out on top in the U.S. News and World Report annual ranking of best diets. A panel of experts judges various eating plans and popular diets on criteria including how healthy they are, how well they work and how easy they are to follow.
How does Mediterranean Diet work?
Because this is an eating pattern not a structured diet you're on your own to figure out how many calories you should eat to lose or maintain your weight, what you'll do to stay active and how you'll shape your Mediterranean menu.
The Mediterranean diet pyramid should help get you started. The pyramid emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil and flavorful herbs and spices; fish and seafood at least a couple of times a week; and poultry, eggs, cheese and yogurt in moderation, while saving sweets and red meat for special occasions. Top it off with a splash of red wine (if you want), remember to stay physically active and you're set.
While certainly not required, a glass a day for women and two a day for men is fine if your doctor says so. Red wine contains resveratrol, a compound that seems to add years to life though you'd have to drink hundreds or thousands of glasses to get enough resveratrol to possibly make a difference.
The Mediterranean diet pyramid was developed based on the
eating habits of long-living adults in the Mediterranean.
It follows a general food pyramid guideline (not specific quantities) and encourages communal eating and an active lifestyle.
Mediterranean Diet Breakfast Recipes Eggs with Zucchini Noodles Preparation - photo 4
Mediterranean Diet Breakfast Recipes
Eggs with Zucchini Noodles
Preparation time: 10min / Cooking time: 15min / Servings:
Ingredients:
- 3 Zucchini spiralized into noodles
- 2 Tbsp Olive Oil
- 1 Cup Cherry Tomatoes halved
- Sea salt and freshly ground black pepper, to taste
- 4 Eggs
- 1 Avocado halved and thinly sliced
- Cup Crumbled Feta Cheese
- 1 Tbsp Fresh Chopped Parsley
Directions:
-Preheat the oven to 350F. Lightly spray a baking sheet with cooking spray.
-In a large bowl, toss the zucchini noodles, cherry tomatoes and olive oil to combine. Season with salt and pepper to your taste.
-Divide into 4 even portions on your baking sheet and shape each into a nest, then gently crack an egg in the center of each one.
-Bake until the eggs are set, 8-12 minutes. Top with avocado slices, crumbled cheese, and parsley. Enjoy!
Nutrition: calories 262kcal;protein 10g;carbs 11g ;fat 21g;fiber 5g ;
Banana Oatmeal Preparation time 10 minutes Servings Ingredients - 12 - photo 5
Banana Oatmeal
Preparation time: 10 minutes / Servings:
Ingredients:
- 1/2 cup rolled oats
- 1/4 tsp salt
- 1 cup milk of choice
- 1/4 cup water or additional milk of choice
- 1 large very overripe banana, mashed
- optional 1/4 tsp cinnamon
- optional crushed walnuts, mini chocolate chips, shredded coconut, etc.
- sweetener of choice, if needed
Directions:
Combine all ingredients in a small pot. Bring to a boil over medium heat. Once boiling, stir only occasionally to prevent sticking or boiling over. It will eventually thicken. Sweeten as desired. Add your favorite toppings. I like peanut butter, mini chocolate chips, or the healthy nutella recipe linked earlier in this post. Serve hot, or refrigerate overnight and serve either hot or cold the next day.
Nutrition: calories 140kcal ;protein 3.8g ;carbs 55g ; fat 2.5g ;
Peppers Fritata Preparation time 15min Cooking time 30min Servings - photo 6
Peppers Fritata
Preparation time: 15min / Cooking time: 30min / Servings:
Ingredients:
- 2 medium onions, halved and thinly sliced
- 2 tablespoons olive oil
- 2 garlic cloves, minced
- 1/2 cup chopped roasted sweet red peppers, drained
- 1/2 cup chopped pimiento-stuffed olives
- 3 cups cubed Italian bread
- 1/2 cup crumbled feta cheese
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