Mediterranean Diet Cookbook For Dummies

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John Wiley & Sons, Nov 8, 2011 - Health & Fitness - 364 pages
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Improve your health, lose weight, and prevent and fight disease

For decades, doctors and nutritional experts have observed and confirmed that Mediterranean countries have much lower occurrences of hypertension, cardiovascular disease, obesity, cancer, and diabetes in their citizens than northern European countries and the United States. The Mediterranean Diet For Dummies features expert advice on transitioning to this healthful lifestyle by providing meal planning tips, exercise regimens, and more than 150 recipes inspired by the cuisines of Italy, Greece, southern France, and Spain to improve your health, lose weight, and prevent and fight disease.

Rather than focusing on restricting certain foods and ingredients, the Mediterranean diet embraces a variety of food choices that promote freshness, whole grains, healthy fats, more vegetables and less meat, understanding proper portion control, and using items like wine and olive oil to create rich flavors. With The Mediterranean Diet For Dummies you'll find out how a delicious diet can reduce the long-term risk of obesity, heart disease, Parkinson's and Alzheimer's diseases, and more.

  • More than 150 tasty recipes
  • Expert tips on meal planning, exercise regimens, and healthy lifestyle choices
  • Prevent and fight diseases by eating delicious food

Whether you're just discovering the healthfulness of the Mediterranean diet or are looking for some new recipes to add to your repertoire, The Mediterranean Diet For Dummies has everything you need to start living a healthier life.

Related Title: For a quick introduction to this hot, diet phenomenon, try Mediterranean Diet In A Day For Dummies. Only available as an E-book, it is the fastest way to start the Mediterranean diet and lifestyle!

 

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Contents

Introduction
1
Exploring the Mediterranean Lifestyle
4
The Part of Tens 337
5
Exploring the Mediterranean Lifestyle
7
Introducing the Mediterranean Diet
9
Discovering the Health Benefits of the Mediterranean Diet
21
Losing Weight with the Mediterranean Diet
33
Creating a Healthy Lifestyle with Mediterranean Cooking
49
Roasted Broccoli and Tomatoes
181
Lemony Broccoli and Olives
187
Chilled Cucumbers with Dill Sauce
194
Rediscovering Whole Grains
197
Wild Rice Pilaf
200
Basic Polenta
204
Main Entrees and Desserts
213
Enjoying Legumes the Mediterranean Way
215

Planning Your Mediterranean Meals
51
Going to the Market and Stocking Your Kitchen
67
Mastering Mediterranean Cooking with Helpful Tips and Techniques
83
Starters and Sides
97
Beginning the Day the Right Way
99
Vegetable Omelet
102
Meze and Antipasti
115
Stuffed Grape Leaves Dolmas
117
Greek Meatballs in Tomato Sauce
130
Small Appetizers Starting Off With Tapas Meze and Antipasti 115 Chapter 9 Whipping Up Some Sauces
133
Chickpea Sauce
144
Creating Fresh Delicious Salads
147
Greek Salad
149
Chickpea Salad
155
Grilled Salmon with Caramelized Onions over Mixed Greens
161
Savoring Soups and Stews
165
Tomato Basil Soup
167
Lemony Soup
173
Bringing New Flavor to Vegetable Sides
179
Mediterranean Lentil Salad
217
Pasta Pasta Pasta
229
Puttanesca
231
Classic Meat Lasagne
245
From Pizza to Pitas Mastering Mediterranean Fast Food
251
Sausage and Pepper Pizza
257
Preparing Classic Chicken Entrees
269
Chicken Cacciatore
271
Breaded Chicken with Caper Mayonnaise
284
Going Under the Sea with Seafood Options
287
Cioppino
297
Making OneofaKind Meat and Pork Entrees
303
Greek Meatballs with Tomato and Red Pepper Puree
310
Pastitsio
311
Dont Forget Dessert
319
Baked Farina
324
Ten Tips for Getting More PlantBased Foods in Your Diet
339
Metric Conversion Guide
347
Copyright

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About the author (2011)

Meri Raffetto, RD, is a registered dietitian and recognized professional in nutrition and wellness.

Wendy Jo Peterson, MS, RD, has more than 10 years of experience working to enhance the nutrition and wellness of her clients.

Bibliographic information