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Mediterranean Diet Cookbook For Dummies

ISBN: 978-1-118-06778-9
392 pages
November 2011
Mediterranean Diet Cookbook For Dummies (1118067789) cover image
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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Introduction 1

Part I: Exploring the Mediterranean Lifestyle 7

Chapter 1: Introducing the Mediterranean Diet 9

Chapter 2: Discovering the Health Benefits of the Mediterranean Diet 21

Chapter 3: Losing Weight with the Mediterranean Diet 33

Part II: Creating a Healthy Lifestyle with Mediterranean Cooking 49

Chapter 4: Planning Your Mediterranean Meals 51

Chapter 5: Going to the Market and Stocking Your Kitchen 67

Chapter 6: Mastering Mediterranean Cooking with Helpful Tips and Techniques 83

Part III: Starters and Sides 97

Chapter 7: Beginning the Day the Right Way 99

Chapter 8: Small Appetizers: Starting Off With Tapas, Meze, and Antipasti 115

Chapter 9: Whipping Up Some Sauces 133

Chapter 10: Creating Fresh Delicious Salads 147

Chapter 11: Savoring Soups and Stews 165

Chapter 12: Bringing New Flavor to Vegetable Sides 179

Chapter 13: Rediscovering Whole Grains 197

Part IV: Main Entrees and Desserts 213

Chapter 14: Enjoying Legumes the Mediterranean Way 215

Chapter 15: Pasta, Pasta, Pasta! 229

Chapter 16: From Pizza to Pitas: Mastering Mediterranean Fast Food 251

Chapter 17: Preparing Classic Chicken Entrees 269

Chapter 18: Going Under the Sea with Seafood Options 287

Chapter 19: Making One-of-a-Kind Meat and Pork Entrees 303

Chapter 20: Don’t Forget Dessert! 319

Part V: The Part of Tens 337

Chapter 21: Ten Tips for Getting More Plant-Based Foods in Your Diet 339

Chapter 22: Ten Myths about the Mediterranean Diet 343

Appendix: Metric Conversion Guide 347

Index 351

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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.

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April 11, 2013
A Mediterranean Diet May Lead to a Healthier Life

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 U.S.  The New England Journal of Medicine recently released a study showing the cardiovascular benefits of a Mediterranean diet and an abstract published in the Journal of the American Medical Association claimed that adherence to a Mediterranean diet and healthful lifestyle is associated with a more than 50 percent lower rate of all-causes and cause-specific mortality among individuals aged 70 to 90 years.

In Mediterranean Diet Cookbook For Dummies (Wiley, 978-1-118-06778-9, Nov. 2011),   Wendy Jo Peterson, MS, RD and Meri Raffetto, RD explain how to transition 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. The Mediterranean Diet is unique and appealing because instead of focusing on restricting certain foods and ingredients, it embraces a variety of food choices that promote freshness, whole grains, healthy fats, more vegetables and less meat. It also promotes understanding proper portion control, and using items like wine and olive oil to create rich flavors. 

In the book, the authors explain:

  • The health benefits of a Mediterranean diet based on recent studies
  • The economic benefits of the Mediterranean diet
  • Eating mindfully to enjoy taste and texture of foods and increase health
  • How food affects performance – not only sports, but in life.
  • How shifting gears from the low-fat craze to higher fat diets is better for us
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