Hope Comerford - Fix-It and Forget-It Mediterranean Diet Cookbook: 7-Ingredient Healthy Instant Pot and Slow Cooker Meals

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Renowned for its amazing health benefits, such as lowering cholesterol, weight loss, anti-inflammatory properties, improving heart health, increasing energy, and much more, the Mediterranean diet is quickly gaining popularity. Its not really a diet but rather a method of eating just the right ingredients. To follow a Mediterranean diet, one focuses on whole grains, beans, plant-based proteins, fish, vegetables, fruits, nuts, seeds, spices, and, of course, olive oil. Moderate amounts of dairy, poultry and eggs are allowed, and red meat is not recommended. This book is unique because Ive put together recipes that you can easily throw together with seven main ingredients or fewer. Below, you will find a list of Mediterranean pantry staples you will always want to have plenty of on hand for the recipes in this book, as they are not included in the seven-ingredient recipe count.

Dont worry, these are mainly spices and a few other Mediterranean diet must-haves. Everything else you need for each recipe will be listed in a handy grocery list on each recipe page. I want to thank you for taking your health into your own hands by preparing delicious and healthy food for you and your family! While home cooking takes a bit more effort, with a little planning and a smidge of preparation, you will not only be successful, but feel proud and accomplished! Best of luck on your Mediterranean diet journey! Now get that pantry set up and get cooking!

A recipe that has seven or fewer ingredients. Spices do not count. Water does not count. Optional ingredients do not count. Optional ingredients do not count.

Serving suggestion items, such as rice, whole-grain pasta, etc. do not count.

The following are ingredients that are very common in the Mediterranean diet. These are items you will consistently need for the recipes in this cookbook. If you always keep these items on hand, youll just need a few more ingredients for each recipe. or work equally as well for everyone! Those of us who use slow cookers frequently know we have our own preferences when it comes to which slow cooker we choose to use. or work equally as well for everyone! Those of us who use slow cookers frequently know we have our own preferences when it comes to which slow cooker we choose to use.

For instance, I love my programmable slow cooker, but there are many programmable slow cookers Ive tried that Ive strongly disliked. Why? Because some go by increments of 15 or 30 minutes, and some go by 4, 6, 8, or 10 hours. I dislike those restrictions, but I have family and friends who dont mind them at all! I am also pretty brand loyal when it comes to my manual slow cookers because Ive had great success with those and have had unsuccessful moments with slow cookers of other brands. So, which slow cooker(s) is/are best for your household? It really depends on how many people youre feeding and if youre gone for long periods of time. Here are my recommendations:

For 23 person household	35 quart slow cooker
For 45 person household	56 quart slow cooker
For a 6+ person household	67 quart slow cooker

Large slow cooker advantages/disadvantages: Advantages: You can fit a loaf pan or a baking dish into a 6- or 7-qt., depending on the shape of your cooker. (Take your favorite baking dish and loaf pan along when you shop for a cooker to make sure theyll fit inside.) You can feed large groups of people, or make larger quantities of food, allowing for leftovers, or meals, to freeze. (Take your favorite baking dish and loaf pan along when you shop for a cooker to make sure theyll fit inside.) You can feed large groups of people, or make larger quantities of food, allowing for leftovers, or meals, to freeze.

Disadvantages: They take up more storage room. They dont fit as neatly into a dishwasher. If your crock isnt full, you may burn your food. Small slow cooker advantages/disadvantages: Advantages: Theyre great for lots of appetizers, for serving hot drinks, for baking cakes straight in the crock, and for dorm rooms or apartments. Great option for making recipes of smaller quantities. Disadvantages: Food in smaller quantities tends to cook more quickly than larger amounts.

So keep an eye on it. Chances are, you wont have many leftovers. So, if you like to have leftovers, a smaller slow cooker may not be a good option for you. My recommendation: Have at least two slow cookers; one around 3 to 4 qt. and one 6 qt. or larger.

A third would be a huge bonus (and a great advantage to your cooking repertoire). The advantage of having at least a couple is you can make a larger variety of recipes. Also, you can make at least two or three dishes at once for a whole meal. Manual vs. Programmable If you are gone for only six to eight hours a day, a manual slow cooker might be just fine for you. If you are gone for more than eight hours during the day, I would highly recommend purchasing a programmable slow cooker that will switch to warm when the cook time you set is up.

It will allow you to cook a wider variety of recipes. The two I use most frequently are my 4-qt. manual slow cooker and my 6-qt. programmable slow cooker. I like that I can make smaller portions in my 4-qt. slow cooker can accommodate whole chickens, turkey breasts, hams, or big batches of soups. slow cooker can accommodate whole chickens, turkey breasts, hams, or big batches of soups.

I use them both often.

Plan a little time to get acquainted with your slow cooker. Each slow cooker has its own personalityjust like your oven (and your car). Plus, many new slow cookers cook hotter and faster than earlier models. I think that with all of the concern for food safety, the slow-cooker manufacturers have amped up their settings so that High, Low, and Warm are all higher temperatures than in the older models. That means they cook hotterand therefore, faster than the first slow cookers.Next page