Main description:

Improve your health, lose weight, and prevent and fightdisease

Rather than focusing on restricting certain foods andingredients, the Mediterranean diet embraces a variety of foodchoices that won′t make eating healthy feel like a sacrifice.Promoting freshness, whole grains, healthy fats, more vegetablesand less meat, proper portion control, and using items such as wineand olive oil to create rich flavors, Mediterranean DietCookbook For Dummies shows you how a delicious diet can behealthy and tasty.

• Start exploring discover how the Mediterranean lifestyleencompasses dietary habits, physical activity, stress management,and fun




• Here′s to a healthier you delve into the benefits of aMediterranean diet and lifestyle, such as heart health, a reducedrisk of cancer, and weight loss




• Before things heat up get meal –planning strategies,cooking tips, guidelines for stocking your kitchen, andgrocery–shopping ideas




• Start cookin′ from breakfasts and appetizers to dinnersand desserts, find delicious recipes for any meal of the day

Open the book and find:

• The health benefits of the traditional Mediterranean diet




• Tips to make the switch to the Mediterranean diet




• More than 160 delicious recipes for every meal and occasion




• Timeless and contemporary Mediterranean dishes




• How to satisfy your sweet tooth and still stick to a healthydiet plan




• Ways to incorporate more plant–based foods in your diet




• Increase your omega–3 intake

Learn to:

• Make more than more than 160 delicious recipes inspired by thecuisines of Italy, Greece, Morocco, and Spain




• Create a healthy lifestyle with Mediterranean cooking




• Use ingredients like wine and olive oil to create rich andsavory flavors

Back cover:

Improve your health, lose weight, and prevent and fightdisease

Rather than focusing on restricting certain foods andingredients, the Mediterranean diet embraces a variety of foodchoices that won′t make eating healthy feel like a sacrifice.Promoting freshness, whole grains, healthy fats, more vegetablesand less meat, proper portion control, and using items such as wineand olive oil to create rich flavors, Mediterranean DietCookbook For Dummies shows you how a delicious diet can behealthy and tasty.

• Start exploring discover how the Mediterranean lifestyleencompasses dietary habits, physical activity, stress management,and fun




• Here′s to a healthier you delve into the benefits of aMediterranean diet and lifestyle, such as heart health, a reducedrisk of cancer, and weight loss




• Before things heat up get meal –planning strategies,cooking tips, guidelines for stocking your kitchen, andgrocery–shopping ideas




• Start cookin′ from breakfasts and appetizers to dinnersand desserts, find delicious recipes for any meal of the day

Open the book and find:

• The health benefits of the traditional Mediterranean diet




• Tips to make the switch to the Mediterranean diet




• More than 160 delicious recipes for every meal and occasion




• Timeless and contemporary Mediterranean dishes




• How to satisfy your sweet tooth and still stick to a healthydiet plan




• Ways to incorporate more plant–based foods in your diet




• Increase your omega–3 intake

Learn to:

• Make more than more than 160 delicious recipes inspired by thecuisines of Italy, Greece, Morocco, and Spain




• Create a healthy lifestyle with Mediterranean cooking




• Use ingredients like wine and olive oil to create rich andsavory flavors

Contents:

Introduction 1

Part I: Exploring the Mediterranean Lifestyle 7

Chapter 1: Introducing the Mediterranean Diet 9

Chapter 2: Discovering the Health Benefits of the MediterraneanDiet 21

Chapter 3: Losing Weight with the Mediterranean Diet 33

Part II: Creating a Healthy Lifestyle with MediterraneanCooking 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 andTechniques 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, andAntipasti 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 FastFood 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 YourDiet 339

Chapter 22: Ten Myths about the Mediterranean Diet 343

Appendix: Metric Conversion Guide 347

Index 351