Mediterranean Diet Cookbook For Dummies

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.

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.

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

The New copy of this book will include any supplemental materials advertised. Please check the title of the book to determine if it should include any access cards, study guides, lab manuals, CDs, etc.

The Used, Rental and eBook copies of this book are not guaranteed to include any supplemental materials. Typically, only the book itself is included. This is true even if the title states it includes any access cards, study guides, lab manuals, CDs, etc.