Complete Mediterranean Diet Healthy Cookbook: Fast and Easy 200 Low Carb, Low Cholesterol, Low Fat and Low Sodium Recipes to Make Healthy Eating Delicious Every Day

By Nancy Marchetti

Harness the Power of the Mediterranean Diet To Develop a Healthy, Powerful Heart and Lose Those Extra Unwanted Pounds Around Your Gut!

 

Have you tried to lose those love handles around your waist in the past without success? Are you looking for ways to effectively manage your high cholesterol without worrying about how your current diet might be making it worse?

 

Do you want to finally ditch a diet loaded with unhealthy fats and adopt a heart-friendly diet without sacrificing your favorite foods? Tired of having to endure a highly restrictive diet just so you could be healthy?

 

If your answer is yes to any of the questions above, then this cookbook is for you.

 

In this special cookbook, you'll discover how to add small tweaks to the Mediterranean diet that will help you achieve your health goal. From losing weight and lowering cholesterol to cutting out fat and sodium, this cookbook has all you need to stay healthy and keep your taste buds happy.

 

Here's what you're going to discover in the pages of the Complete Mediterranean Diet Healthy Cookbook:

• The ultimate Mediterranean meal guide: You'll learn how to optimize your diet to the max by keeping fat, cholesterol, carbs, and sodium low without sacrificing taste
• Loads of mind-blowingly delicious recipes: "Healthy" meals these days means recipes that are lackluster and deficient in flavors that make meals worth enjoying. This cookbook doesn't have that setback
• Step-by-step preparation instructions: No matter your culinary skills, the detailed cooking directions in this cookbook are designed to be easy for anyone to follow
• Complete nutritional information: Stay on top of your macro and micronutrients and keep track of your calories with the detailed nutritional information in this cookbook
• ...and more!

Whether you're a health-conscious youth or an older individual looking to go into your golden years full of vitality, vim, and vigor, this cookbook is the ultimate collection of recipes designed to help you live longer and healthier, while indulging in the palate-pleasing foods of the Mediterranean.

 

Ready to heal your heart, shrink your waistline and overhaul your health? Scroll to the top of the page and click Buy Now button to get started TODAY!

• Language: English
• Publisher: BM eCommerce Management
• Release date: May 18, 2021
• ISBN: 9798201037925

Book preview

INTRODUCTION TO MEDITERRANEAN DIET

The Mediterranean recipes diet has been tailored from the foods and recipes found within the sixteen countries bordering the sea. several nowadays consider Mediterranean food because the same as Greek food. though Greek food is extremely a lot of a similar, the opposite bordering countries have had an outsized influence. change of state strategies grew out of a rural manner wherever the vegetables, herbs, and alternative ingredients area unit domestically adult by tiny farmers. several herbs and greens that area unit adult within the wild are used. Olive and lemon trees that area unit 2 necessary elements of Mediterranean change of state, grow well within the region. Locals use several herbs and spices like garlic, oregano, mint, thyme, and basil in their preparation. Foods area unit unbroken as contemporary as attainable, and people that area unit au gratin area unit au gratin terribly slowly with the freshest of ingredients giving flavors time to meld. Red meat is typically ingested no quite once a month. as a result of the population is therefore about to the ocean, fish may be a mainstay within the diet. Fish, in conjunction with organically created cheeses, oils, fruits, nuts, grains, legumes, and vegetables, area unit the idea of their diet. Water in giant quantities is additionally consumed often, and vino is consumed carefully. Sweets area unit typically consumed in fruits that area unit lower in calories and far higher in fiber and nutrients than sugared pastries. Because of the high use of vegetables and legumes and virtually no saturated fat, cardiovascular disease is found a lot of less usually than within the USA or alternative countries whose diets area unit high in red meats and dairy farm. The the big apple Times and U.S. News and World Report reported on initial studies indicating a attainable reduction in Alzheimer's disease in folks following this kind of diet. The Mediterranean recipes diet has been tailored from the foods and recipes found within the sixteen countries bordering the sea. several nowadays consider Mediterranean food because the same as Greek food. though Greek food is extremely a lot of a similar, the opposite bordering countries have had an outsized influence. change of state strategies grew out of a rural manner wherever the vegetables, herbs, and alternative ingredients area unit domestically adult by tiny farmers. several herbs and greens that area unit adult within the wild are used. Olive and lemon trees that area unit 2 necessary elements of Mediterranean change of state, grow well within the region. Locals use several herbs and spices like garlic, oregano, mint, thyme, and basil in their preparation. Foods area unit unbroken as contemporary as attainable, and people that area unit au gratin area unit au gratin terribly slowly with the freshest of ingredients giving flavors time to meld. Red meat is typically ingested no quite once a month. as a result of the population is therefore about to the ocean, fish may be a mainstay within the diet. Fish and organically created cheeses, oils, fruits, nuts, grains, legumes, and vegetables area unit the idea of their diet. Water in giant quantities is additionally consumed often, and vino is consumed carefully. Sweets area unit typically consumed in fruits that area unit lower in calories and far higher in fiber and nutrients than sugared pastries. Because of the high use of vegetables and legumes and virtually no saturated fat, cardiovascular disease is found a lot of less usually than within the USA or alternative countries whose diets area unit high in red meats and dairy farm. The the big apple Times and U.S. News and World Report reported on initial studies indicating a attainable reduction in Alzheimer's disease in folks following this kind of diet. In the last ten years, fashionable science has been investigation and proving the various helpful effects of the Mediterranean diet. It has, of course, been the staple diet of southern Europeans for many years, however because of airplanes, we are able to all eat this fashion. Here area unit four smart reasons to provide it a strive. You will slenderize Eating healthy food au gratin with a touch of care and smart fats is verified to assist you slenderize. you do not ought to eat the maximum amount to feel full, and what you are doing eat is full of vitamins and minerals. exploitation any of the various Mediterranean instruction books can see you losing the maximum amount as ten pounds a month painlessly. You will facilitate your heart The Mediterranean diet involves ingestion many contemporary fruit and vegetables, oily fish, and vegetable oil as a dressing. Oily fish and vegetable oil area unit wealthy sources of necessary mono and unsaturated fats. These fats area unit smart for you, creating your blood less sticky, lowering your sterol, and maintaining you in nice condition. the possibilities of obtaining cardiovascular disease area unit a lot of reduced. Less likelihood of cancer Being overweight may be a verified risk issue for several kinds of cancer. ingestion a Mediterranean-type diet not solely reduces your weight, however an outsized variety of vitamins and minerals facilitate to fight the free radicals your cells turn out daily. Beat cardiovascular disease If usually known as the silent killer, high pressure level shows no signs of it till you've got a coronary failure or a stroke. High pressure level is closely associated with being overweight and a poor diet. By following the Mediterranean diet, not solely does one slenderize, however you furthermore may eat less salt, each of that lower your pressure level. several studies have shown low levels of vitamins and minerals in many of us with cardiovascular disease. several vitamins and minerals you eat daily with the Mediterranean diet correct this to nice result. The Mediterranean diet helps alternative conditions like polygenic disease, metabolic syndrome, and constipation. it is easy to follow, and most recipes area unit fast and nutritive. provides it a go, and you may shortly feel nice. Due to its nice form of contemporary and colourful ingredients, the Mediterranean diet has become, for many, one in every of the tastiest and healthiest diets. UNESCO has recognized it as Intangible Cultural Heritage of Humanity for its stress on cordial reception, intercultural dialogue, and ability. By following a Mediterranean diet, complicated flavors area unit discovered, plentiful amounts of healthy fats area unit consumed, like people who return from vegetable oil and fatty fish (sardines, anchovies, mackerel, etc.), and wealthy sources of proteins area unit ready like meat and eggs. This diet additionally includes contemporary vegetables like bell peppers, aubergines, and zucchini, wealthy in plant product and facilitate keep you full for extended. We hope that this assortment of Mediterranean recipes helps you eat healthier and causes you to fancy and share your meals along with your family and friends within the purest Mediterranean vogue. as a result of as they are saying in European nation, the best medication is nice change of state. Benefits of the Mediterranean diet for health Research shows that the Mediterranean diet has broad health edges, together with reducing liver fat volume or reducing symptoms related to depression. The Mediterranean diet combined with an occasional macromolecule diet will be particularly helpful for folks with polygenic disease. In this assortment, you may realize concepts for breakfasts, meals, snacks, and desserts which will assist you expertise the virtues of a Mediterranean diet low in carbohydrates or keto and pleasantly.

MEDITERRANEAN DIET LOW CARB RECIPES

Asparagus salad with cottage cheese and avocado

Tot time:  25  minutes

Yield:  2 servings:

Ingredients

400 g of asparagus

250 g cottage cheese

Sea salt

150 g quality ham

1 avocado

grinded pepper

garlic spice

Method:

1)  Wash the asparagus, dry it and place it on a baking sheet lined with baking paper.

2)  Salt, pepper, and bake the asparagus for 15 minutes at 170 degrees.

3)  Baked asparagus is served with ham, cottage cheese, and finely chopped avocado.

Nutritional values / 1  serving:

KCal 420 KCal

Carbohydrates 15 g

Fiber 10 g

Proteins 47 g

Fats 18 g

Chicken rolls with pizza flavor

Preparation time: 45  minutes

Yield: 2 servings

Ingredients

300 g chicken breast

80 g grated mozzarella

3 PL tomato puree

3 PL of water

1 kg of dried garlic

1/2 CL sea salt

basil

optional:

olives

maize

mushrooms

Method:

1)  In a small bowl, mix the tomato puree with water, salt, pepper, dried garlic, and finely chopped basil.

2)  Wash the chicken breasts, cut them into thin and long slices.

3)  Sprinkle one side with tomato sauce and sprinkle with cheese.

4)  If we want, we can add mushrooms, olives, and corn.

5)  Carefully roll up the chicken plate and pierce with a skewer so that it does not disintegrate.

6)  If we still have cheese left, we can sprinkle the rolls with it.

7)  Bake chicken rolls for 30-35 minutes at 180 ° C until golden.

8)  I recommend serving them with salad and rice.

Nutritional values / 1  serving:

K Cal 296 K Cal

Carbohydrates 4 g

Fiber 1 g

Proteins 42 g

Fats 12 g

Quick fit salad with tuna and avocado

Preparation time: 10  minutes

Yield:  2  servings

Ingredients

200 g tuna (in its juice) (I recommend this)

1 ripe avocado

1/2 red onion

1 cucumber salad

1 PL olive oil (I recommend this)

1 PL lemon juice

salt, ground pepper (to taste)

parsley (to taste)

optional:

greek white yogurt or cottage cheese

Method:

1)  Clean the avocado and red onion, cut into small pieces, and place in a bowl.

2)  Then we add washed and sliced salad cucumber, marinated tuna, olive oil, and lemon juice.

3)  Season the salad with salt, pepper, and parsley to taste.

4)  We mix the salad well, and finally, we can add cottage cheese or Greek white yogurt, for example.

Nutritional values / 1  serving:

K Cal  319 K Cal

Carbohydrates 6 g

Fiber 8 g

Proteins 23 g

Fats 21 g

Flax toast

Preparation time 30  minutes

Yield: 6 slices

Ingredients:

1/2 cup ground flax seeds (flax flour) (I recommend these)

1/2 cup bran (or ground flax seeds)

2 eggs

4 PL yogurt or apple puree

30 g of raisins or cranberries

1/4 cup water

1 ČL cinnamon (I recommend this Ceylonese)

1 cm of vanilla extract

pinch of salt

Method

1)  Mix all the ingredients in a bowl.

2)  Pour the resulting dough on baking paper or on an oil-coated baking tin (size approx. 30x20 cm) and evenly level it.

3)  Bake for 25 minutes at 180 ° C.

4)  Cut the baked dough into 6 thin toasts.

Nutritional values / 1  slice:

KCal 110 KCal

Carbohydrates: 7 g

Fiber  5 g

Proteins  5 g

Fats  6 g

Mushroom millet pudding with sardines

Preparation time: 55  minutes

Yield: 2  servings

Ingredients

1/2 cup millet (I recommend this)

3/4 cup water

300 g mushrooms

2 eggs

150 g sardines (e.g., in own juice)

40 g grated mozzarella

1/2 onion

Method:

1)  Boil the millet in 3/4 of soft water.

2)  Then mix them with eggs, grated cheese, sardines stripped of juice (or tomato sauce), and finely chopped mushrooms and onions.

3)  Pour the dough into a baking tin lined with baking paper (choose the size according to how high the pudding we require).

4)  Bake the pudding for 40-45 minutes at 180 ° C until golden.

5)  After baking, let it cool for at least 5 minutes and cut.

Nutritional values / 1  serving:

KCal 355 KCal

Carbohydrates 14 g

Fiber 3 g

Proteins 35 g

Fats 17 g

Roasted chicken breast Caprese with tomatoes, basil  and mozzarella

Preparation time: 35  minutes

Yield: 4 servings

Ingredients

800 g (4 medium pieces) chicken breast

200 g fresh mozzarella

a handful of fresh basil

2 tomatoes

ground pepper (to taste)

salt (to taste)

garlic spices (to taste)

balsamic vinegar (optional)

1-2 PL olive oil (I recommend this)

Method

1)  Cut the chicken breast on one side; the other side should remain closed so that the ingredients do not fall out.

2)  Sprinkle the meat on both sides with olive oil and massage pepper and salt into it by hand, according to taste.

3)  Cut the tomatoes and mozzarella into thin slices.

4)  Put a few slices of mozzarella and tomatoes in each piece of meat. We also add basil leaves.

5)  Put the stuffed chicken breasts into a baking dish.

6)  Bake the meat in a preheated oven for about 20 minutes at 220 degrees until done. After baking, let it rest for at least 5 minutes in a covered bowl.

7)  Finally, we can pour balsamic vinegar over the chicken breast and serve it together with the popular side dish.

Nutritional values / 1  serving:

KCal 403 KCal

Carbohydrates 3 g

Fiber 1 g

Proteins 55 g

Fats 16 g

Fit halászlé - fish soup from catfish

Preparation time: 120  minutes

Yield: 6 servings

Ingredients

2 green peppers

3 large tomatoes

2 large onions

2 tablespoons oil (I recommend this)

800 g African catfish or catfish (boneless)

1 teaspoon ground pepper

1 CL salt

4 PL Hungarian sweet peppers

2 PL ketchup (sugar-free)

3 cloves garlic

2 l + 300 ml water

Method

1)  We will be the first to prepare boiled tomatoes. Put the whole tomatoes in boiling water and cook them on a low flame for about 7 minutes. Then strain the tomatoes and rinse in cold water.

2)  Then we peel the tomatoes, cut them into small pieces, and put them in a bowl together with the juice.

3)  Lightly fry finely chopped onions in a larger pot in hot oil.

4)  Add finely