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Mediterranean Diet For Dummies, Pocket Edition

Mediterranean Diet For Dummies, Pocket Edition

ISBN: 978-1-118-74814-5

Jun 2013

144 pages

Select type: Paperback


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Live a heart-healthy lifestyle!

This handy guide shows you easy ways to follow a Mediterranean lifestyle, from adding more veggies to your plate to slowing down and savoring every bite. Recent studies show that the Mediterranean diet can reduce the risk of stroke and other cardiovascular diseases by as much as 30 percent! Inside, you'll discover how to enjoy a variety of flavorful foods so that eating healthy won't feel like a sacrifice.

Open the book and find:

  • More than 40 delicious and nutritious recipes
  • Meal planning strategies
  • Tips on stocking your kitchen
  • Mediterranean cooking techniques
  • Ways to add veggies, spices, and healthy fats to your meals
Introduction 1

About This Book  1

Conventions Used in This Book 2

Foolish Assumptions  3

Icons Used in This Book  3

Where to Go from Here  4

Chapter 1: Journeying to Club Med: What’s This Diet All About? 5

Identifying the Flavors of the Mediterranean Coast 7

Discovering Where the Food Comes From 9

Eating and Living the Mediterranean Way  11

Chapter 2: Savoring the Benefits of Eating Mediterranean  21

Highlighting the Main Nutrients of the Mediterranean Diet 22

Understanding the Importance of Wine  31

Looking at the Mediterranean Diet’s Effect on Heart Disease 33

Fighting Cancer  34

Battling Diabetes  35

Aging Gracefully: Anti-Aging Tips from the Mediterranean  37

Chapter 3: Losing Weight with the Mediterranean Diet  39

Focusing on Lifestyle Changes 40

Considering Calories without Counting Them 45

Suppressing Your Appetite Naturally  51

Controlling Food Cravings 54

Mastering the Art of Mindful Eating 57

Maximizing Your Metabolic Rate 59

Chapter 4: Planning, Shopping, and Cooking for Success  61

Grasping the Importance of Meal Planning 62

Stocking Mediterranean Staples 68

Cooking with Oils 72

A Pinch of This and a Pinch of That: Using Herbs and Spices 76

Chapter 5: Making Mediterranean-style Main Dishes  79

Vegetable Omelet 80

Zucchini and Goat Cheese Frittata 81

Dilled Eggs  82

Lentil Soup with Tomatoes and Spinach 83

Chicken Stew with Chickpeas and Plum Tomatoes 84

Char-Grilled Chicken with Feta over Mixed Greens 85

Grilled Salmon with Caramelized Onions over Mixed Greens 86

Puttanesca  87

Baked Eggplant Parmesan with Linguini 88

Pizza Dough  89

Sausage and Pepper Pizza 90

Roasted Vegetables with Feta Cheese Pita 91

Oven-Fried Fish Sandwich with Fresh Spring Mix  92

Sautéed Chicken Breasts in Red Wine Tomato Sauce 93

Grilled Yogurt Chicken with Mint 94

Grilled Tuna with Braised Fennel 95

Sautéed Shrimp with White Wine and Feta 96

Chapter 6: Stepping Up the Flavor with Side Dishes  97

Cucumber Yogurt Sauce  98

Tomato, Cucumber, and Basil Salad  99

Pomegranate Salad 100

Roasted Broccoli and Tomatoes  101

Sautéed Eggplant with Tomatoes and Black Olives 102

Garlic and Lemon Roasted Potatoes  103

Curry-Roasted Cauliflower  104

Grilled Fennel 105

Rice-Stuffed Tomatoes 106

Golden Pilaf  107

Bulgur Salad with White Beans and Spinach  108

Spinach and Lentils with Feta 109

Beet and Kidney Bean Salad 110

Savory Fava Beans with Warm Pita Bread  111

Falafel  112

Chapter 7: Starting and Ending with Style: Appetizers and Desserts  113

Toasted Almonds 114

Toasted Pita Chips 115

Hummus  116

Roasted Eggplant Dip (Baba Gannoujh)  117

Goat Cheese with Honey and Fruit 118

Tomato and Mozzarella Bites 119

Italian Bruschetta 120

Pan-Grilled Shrimp 121

Ricotta Cake 122

Rice Pudding  123

Baked Farina124

Panna Cotta  125

Crepes with Berries  126

Lemon Ices 127

Orange Cardamom Cookies  128

Chapter 8: Ten Tips for Getting More Plant-Based Foods in Your Diet  129

Keeping Sliced Vegetables on Hand 130

Including a Fruit or Vegetable with Every Meal 130

Keeping a Fruit Bowl on Your Counter  131

Adding Fruit to Your Cereals  131

Dressing Up Your Salad with Fresh Fruits and Vegetables  132

Sneaking Veggies and Herbs into Your Egg Dishes 132

Punching Up Your Pasta with Fresh Produce 133

Starting Off with a Little Vegetable Soup 134

Supercharging Soups and Stews with Whole Grains  134

Adding Beans to, Well, Everything 134