Rodale Test Kitchen - Prevention Mediterranean table: 100 vibrant recipes to savor and share for lifelong health

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ISBN 9781635650228 paperback
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Twenty years ago, when I was a senior in high school, my 52-year-old father underwent a quadruple bypass surgery, and it changed my life forever. After experiencing chest pain, my fathers doctors discovered his main arterynicknamed the widow makerwas 90 percent blocked. My busy, self-centered teenage life came to a halt. I faced the fact that I could lose my dad. Dads surgery was successful, and it brings me joy to say that my three sons have a grand father, but that experience planted the seed that grew into my decision to become a dietitian. I believe in the power of prevention and our ability to influence our health, one forkful at a time.

While most of us know that diet plays a role in our health, we dont always act on that knowledge. About 80 percent of chronic diseases, including obesity, heart disease, and diabetes, could be prevented with a healthy lifestyle. Every meal and snack is an opportunity to support our short- and long-term health, and yet 7 out of 10 deaths per year are due to chronic disease. In my private practice, clients frequently come to me confused and mislead by mixed messages the health world often conveys. Should they follow this or that diet? Do they need a bad foods vs. good foods list? Should they cut entire food groups?

The truth is that they yearn for sound nutrition advice that is flexible, realistic, and proven over time. I prefer this, too. I would rather discuss nourishment and fuel, not calorie counting and nutrient categorization. If there is one way of eating or lifestyle in line with those philosophies, it is the Mediterranean diet.

I became interested in the Mediterranean diet through my research into longevity. It was clear that individuals in the Mediterranean region, in places such as Greece, Crete, Spain, Italy, Tunisia, Syria, Portugal, France, Morocco, and Lebanon, not only lived longer than Americans but also lived with less disease. What was it about the Mediterranean way that supported a high-quality, long life? It wasnt hard to find the evidence. The Mediterranean diet has been the subject of thousands of studies, making it one of the most studied ways of eating. Researchers confirm that the native diet of the Mediterranean region lowers the risk of inflammatory-related diseases. Also, shifting from the standard American diet to the Mediterranean diet improves health and lowers disease risk. It has the power to both prevent and treat.

The Mediterranean diet has been the foundation of my diet and lifestyle advice, with everyday foods including olive oil, fruits, vegetables, beans, nuts, whole grains, and herbs and weekly servings of fish, poultry, and dairy foods. My clients embrace a satisfying, healthy-fat diet rich in nuts, seeds, and olive oil. Abundant, creative use of spices and herbs adds flavor and variety in place of less healthy go-to seasonings like butter, added salt, and sugar. This diet celebrates a variety of foods as opposed to a black-and-white list that tells you to eat this, not that. Even meat has a placeit just isnt the center of attention. The flexibility of the diet makes it easy to incorporate into anyones unique eating style.

The simple and flavorful ingredients will make you want to linger and savor your meal. It is my hope that you not only reap the benefits of the diet but also slow down and mindfully enjoy these meals with friends and family. The Mediterranean way is not rushed, emphasizing community, connection, and celebration above all else.

Over the years, I have looked for a cookbook to recommend to my clients to make it easy to adopt the Mediterranean diet. Our team at Prevention magazine has created the perfect compilation of Mediterranean recipes for every meal, and you can trust that the recipes are not only nutritious but also representative of the tastes and flavors of the Mediterranean region.

Come to our Mediterranean table. Make the choice to put more of these beneficial and delicious foods on your plate and build a long, healthy life.

Jennifer McDaniel, MS, RDN, CSSD, LD

I owe many thanks and appreciation to the following special people:

My husband, PJ, for being an adventurous eater. He takes my good meals with the bad ones and never complains. More importantly, he helps me raise three healthy eaters. Smiling while he eats his veggies means the world to me. My mom, Jj, for teaching me at a young age how to cook and for allowing me to experiment and play in the kitchen. Watching her drink the leftover water from cooked broccoli taught me early that food is thy medicine. No nutrients should be wasted! My dad, Doug, for believing and supporting his foodie daughter even though he is a meat and potatoes kind of guy. Dads endorsement will forever keep me motivated to work hard and pursue my passions. My sister, Erin, for being my number-one cheerleader. Her unwavering support means more than she will ever know. Marygrace and the team from Prevention, for selecting me as your nutrition expert for this cookbook. I have learned and benefited from their guidance and expertise.

Jennifer McDaniel

To our fantastic editor, Allison Janice, for her smart, insightful direction and thoughtful guidance, and Jennifer McDaniel, for her collaboration and commitment to making this book a truly valuable resource for our readers. Thanks also to Rodales test kitchen for developing healthy, creative, and truly delicious recipes. Most important, thanks to my husband, Sam Taylor, for his constant support, patience, and encouragement.