Celine Walker - Mediterranean Diet: The Mediterranean Diet Cookbook with Delicious Recipes for Weight Loss

Mediterranean Diet

The Mediterranean Diet Cookbook with Delicious Recipes for Weight Loss

Copyright 2017 by Celine Walker

All rights Reserved. No part of this book may be reproduced in any form without permission in writing from the author. Reviewers may quote brief passages in reviews.

Disclaimer

No part of this publication may be reproduced or transmitted in any form or by any means, mechanical or electronic, including photocopying or recording, or by any information storage and retrieval system, or transmitted by email without permission in writing from the publisher.

While all attempts have been made to verify the information provided in this publication, neither the author nor the publisher assumes any responsibility for errors, omissions or contrary interpretations of the subject matter herein.

This book is for entertainment purposes only. The views expressed are those of the author alone, and should not be taken as expert instruction or commands. The reader is responsible for his or her own actions.

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Introduction

F irst of all, I would like to thank you for opening this book and congratulations on your decision to become healthier.

In this book, you will learn all about the Mediterranean Diet and how it can help you achieve your weight goals without limiting your diet. In the following chapter, you will learn about the basics of Mediterranean Diet and how you can change some foods in your diet to turn it into a healthy Mediterranean meal. Youll be surprised how easy following this diet plan is.

Of course, a diet manual will not be complete without mouthwatering recipes that are both healthy and easy to prepare. The great thing about Mediterranean diet is that you dont have to have extensive knowledge in cooking to prepare the right meals. Heck, you dont even have to do much cooking.

I hope this book will help you reach your health goals. Thanks again for reading and I hope you enjoy the recipes as much as I do.

Chapter 1 The Mediterranean Diet at a Glance

T he Mediterranean Diet is called as such because it consists of the traditional healthy lifestyle of people from countries surrounding the beautiful Mediterranean Sea such as Spain, Greece, France, and Italy. The Mediterranean cuisine slightly varies by region but the staple ingredients are mostly the same. Foods from these regions are mostly based on fish, olive oil, cereal grains, beans, nuts, fruits, and vegetables.

The Mediterranean diet has always been associated with healthy living and has been proven to lower the risk of stroke and heart disease by 30%. To make your diet more Mediterranean, you can add more starchy foods like pasta and bread, eat more vegetables and fruits, add fish and lessen the meat intake. Its also advisable to choose products derived from vegetables and plants such as olive oil.

To achieve a well-balanced diet while working on your set weight goals, you should base your meals on starchy carbohydrates like potatoes, rice, pasta, or bread. Pick the whole grain varieties whenever you can for more fiber. For fruits and vegetables, it is highly recommended to take at least 5 portions per day to boost your metabolism.

When it comes to protein, choose lean meat, fish, beans, or eggs. Add some milk and dairy like yogurt and cheese for calcium and additional protein. If possible, avoid eating sugary foods or foods with high fat content.

Switching to a Mediterranean diet is easier than you think. It would be a great start if you would strive to get the recommended diet every day. To help you begin, Ive included great plus their recipes nutritional information so you can get a gist of how a Mediterranean meal is like.

Chapter 2 Flavorful Mediterranean Salads

**T his recipe makes 4 servings. Each serving has 199 Calories, 9g Fats, 20g Carbohydrates, 16g Protein, and 17mg Cholesterol.

Ingredients:

10 cherry tomatoes, quartered

2 (6 oz.) cans of light chunk tuna, drain

2 tablespoons of extra-virgin olive oil

4 scallions, trim and slice

teaspoon of salt

2 tablespoons of lemon juice

freshly ground pepper

1 (15 oz.) can of small white beans

Directions:

1. Add all the ingredients in a bowl and mix gently. Refrigerate until serving time.

**T his recipe makes 4 servings. Each serving has 306 Calories, 16g Fats, 28g Carbohydrates, 15g Protein, and 15mg Cholesterol.

Ingredients:

2 (6 oz.) cans of light chunk tuna in water, drain and flake

1 (19 oz.) can of beans

cup of fine chopped red onion

1 large red bell pepper, diced finely

4 teaspoons of capers, rinsed

cup of chopped fresh parsley

cup of lemon juice

teaspoons of fine chopped fresh rosemary

freshly ground pepper

4 tablespoons of extra-virgin olive oil

8 cups of mixed salad greens

teaspoon of salt

Directions:

1. Mix together 2 tablespoons of olive oil, cup of lemon juice, rosemary, capers, parsley, onion, bell pepper, tuna, and beans. Season the mixture with pepper.

1. Mix the remaining lemon juice, olive oil and salt. Add in the greens and toss until well-coated. Divide the greens into 4 serving plates and top each with the salad.

**T his recipe makes 6 servings. Each serving has 217 Calories, 9g Fats, 30g Carbohydrates, 6g Protein, and 4mg Cholesterol.

Ingredients:

cup of reduced-fat mayonnaise