Discover the world’s healthiest and tastiest diet
Ready to transform the way you’ve been preparing dinner? Then it’s time to dive into the Mediterranean Diet Cookbook For Dummies!
You’ll learn to bring home the flavors of Italy, Greece, Spain, Morocco, Lebanon, and southern France, as you discover the cuisine that’s been shown to reduce the risk of heart attack, diabetes, and cognitive decline while delivering extraordinary, authentic flavors.
Unlike many of the quick fix and fad diets on the market today, Mediterranean cooking styles contribute to long-term, healthy lifestyles by focusing on fruits and vegetables, legumes, whole grains, olive oils, and moderate amounts of protein and animal fats. And you’ll learn how to combine and prepare these ingredients into delicious recipes, while tapping into the mindful eating habits of the Mediterranean.
In this book you’ll explore:
* Over one hundred and fifty tasty recipes you can cook for any meal of the day
* Brand-new updates regarding time-saving multi-cooker directions, the latest on the on-going supportive wellness research around the Mediterranean diet, and how to effectively plan and prep over a month of quick & easy Mediterranean meals
* Mindful eating and living approaches to savor and enjoy the foods and lifestyle of the Mediterranean
Mediterranean Diet Cookbook For Dummies is the perfect hands-on guide for anyone looking for an introduction to the Mediterranean cuisine, as well as those already familiar with the diet but need some fresh recipe ideas.
Spis treści
Introduction 1
Part 1: Exploring the Mediterranean Lifestyle 5
Chapter 1: Introducing the Mediterranean Diet 7
Chapter 2: Discovering the Health Benefits of the Mediterranean Diet 19
Part 2: Creating a Healthy Lifestyle with Mediterranean Cooking 37
Chapter 3: Planning Your Mediterranean Meals 39
Chapter 4: Going to the Market and Stocking Your Kitchen 53
Chapter 5: Mastering Mediterranean Cooking with Helpful Tips and Techniques 71
Part 3: Starters and Sides 87
Chapter 6: Beginning the Day the Right Way 89
Chapter 7: Small Appetizers: Starting Off With Tapas, Meze, and Antipasti 105
Chapter 8: Whipping Up Some Sauces 137
Chapter 9: Creating Fresh, Delicious Salads 151
Chapter 10: Savoring Soups and Stews 171
Chapter 11: Bringing New Flavor to Vegetable Sides 185
Chapter 12: Rediscovering Whole Grains 207
Chapter 13: Enjoying Legumes the Mediterranean Way 225
Part 4: Main Entrees and Desserts 241
Chapter 14: Pasta, Pasta, Pasta! 243
Chapter 15: From Pizza to Pitas: Mastering Fast Food 265
Chapter 16: Preparing Classic Chicken Entrees 287
Chapter 17: Going Under the Sea with Seafood Options 311
Chapter 18: Making One-of-a-Kind Meat and Pork Entrees 333
Chapter 19: Don’t Forget Dessert! 353
Part 5: The Part of Tens 375
Chapter 20: Ten Tips for Getting More Plant-Based Foods in Your Diet 377
Chapter 21: Ten Myths about the Mediterranean Diet 381
Chapter 22: Ten Ways to Build a Mediterranean Lunch Box 385
Appendix: Metric Conversion Guide 389
Index 393
O autorze
Meri Raffetto, RDN, is a registered dietitian, content editor, and recipe developer. Wendy Jo Peterson, MS, RDN, is a nutrition and wellness expert, a master’s-level registered dietitian, a nationally recognized speaker, and a culinary nutritionist.
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