Contents
Mediterranean Diet Cookbook with Pictures
The Complete Mediterranean Cookbook for Beginners 2022 ( Vol 1)
By WeLoveBooks99
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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 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:
- 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:
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