[Dummies 01] • Mediterranean Diet Cookbook For Dummies by Raffetto, Meri -- Read -- Imperial Library of Trantor

Index

Introduction

About This Book Conventions Used in This Book What You’re Not to Read Foolish Assumptions How This Book Is Organized

Part I: Exploring the Mediterranean Lifestyle Part II: Creating a Healthy Lifestyle with Mediterranean Cooking Part III: Starters and Sides Part IV: Main Entrees and Desserts Part V: The Part of Tens

Icons Used in This Book Where to Go from Here

Part I: Exploring the Mediterranean Lifestyle

Chapter 1: Introducing the Mediterranean Diet

Identifying the Flavors of the Mediterranean Coast Discovering Where the Food Comes From

Focusing on farming Eating seasonally Fishing the Mediterranean Sea

Eating and Living the Mediterranean Way

Focusing on healthy fats Don’t say “cheese”: Using dairy in moderation Eating primarily plant-based foods Punching up the flavor with fresh herbs and spices Enjoying seafood weekly Limiting red meat Having a nice glass of vino Getting a good dose of daily activity Taking time for the day’s biggest meal Enjoying time with friends and family Having a strong passion for life

Chapter 2: Discovering the Health Benefits of the Mediterranean Diet

Highlighting the Main Nutrients of the Mediterranean Diet

Fighting free radicals with antioxidants Understanding phytochemicals Vitamin D: Getting a little of the sunshine vitamin Choosing healthy fats Boosting your fiber intake

Understanding the Importance of Wine Looking at the Mediterranean Diet’s Effect on Heart Disease Fighting Cancer Battling Diabetes Aging Gracefully: Anti-Aging Tips from the Mediterranean

Chapter 3: Losing Weight with the Mediterranean Diet

Focusing on Lifestyle Changes

Setting goals Ditching diets Making time in a fast-paced lifestyle Creating small changes that stick

Considering Calories without Counting Them

Eating more to lose weight Taking portion size into account Watching your fat calories Increasing activity you love

Suppressing Your Appetite Effortlessly

Loading up on fiber Turning on your fullness hormones

Controlling Food Cravings

Avoiding blood sugar spikes Managing your stress hormones

Mastering the Art of Mindful Eating

Slowing down Enjoying food to its fullest

Maximizing Your Metabolic Rate

Part II: Creating a Healthy Lifestyle with Mediterranean Cooking

Chapter 4: Planning Your Mediterranean Meals

Grasping the Importance of Meal Planning Changing the Way You Fill Your Plate

Focusing on plant-based foods Making good use of healthy fats Finding the right balance with protein Looking at a Mediterranean meal makeover

Showing the Way with Sample Meals and Lifestyle Plans

Sunday: Day of relaxation Monday: Grilling to start off your work week Tuesday: Making it quick! Wednesday: Making easy, delicious meals Thursday: Winding down the work week Friday: Pizza night Saturday: Party all day and night

Finding Kid-Friendly Recipes Cooking Up Creative Ideas for the Holidays

Preparing unique foods for gatherings Making tasty treats for friends and family

Chapter 5: Going to the Market and Stocking Your Kitchen

Knowing Where to Shop

Shopping local, no matter where you live Taking advantage of local farmers’ markets Getting involved with your local CSA Discovering other hidden food spots

Preparing to Shop: Appreciating the Food

Meal planning that fits your lifestyle Starting with a list

Finding the Right Products

Buying produce Seeking the perfect seafood Purchasing beef, pork, and poultry Checking out the dairy case Exploring grains and breads Getting your caffeine fix

Stocking Your Kitchen with Must-Have Mediterranean Staples

Loading up your pantry Keeping a few items on hand in your refrigerator Freezing for the future Filling your countertop

Exploring a Few Handy Cooking Tools

Cutting boards Electrical appliances Pots and pans The best utility tools

Chapter 6: Mastering Mediterranean Cooking with Helpful Tips and Techniques

Setting Yourself Up for Success

Scheduling time for cooking Finding ways to create quick and easy meals Making good use of batch cooking

Cooking with Oils

Understanding smoke points Identifying the best oils for different dishes Storing oils Knowing how much to use

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

Looking at the health benefits of herbs and spices Storing fresh and bottled herbs Livening up food with herbs and spices

Including Whole Grains

Getting a handle on cooking times Adding flavor to grains

Discovering Beans and Lentils

Preparing canned and dried beans and lentils Finding cooking times for dried legumes

Part III: Starters and Sides

Chapter 7: Beginning the Day the Right Way

Waking Up to Breakfast, Mediterranean-Style Bringing on the Eggs Trying Some Delicious Breakfast Specials

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

Creating the Classics Going for the Yum: That’s So Cheesy! Creating Savory Starters

Chapter 9: Whipping Up Some Sauces

Making Classic Italian Sauces Creating the Mediterranean Standbys

Chapter 10: Creating Fresh Delicious Salads

Eating Your Veggies Fresh from the Garden Getting to the Fruit of Things Pushing Side Salads Aside: Delicious Entree Salads

Chapter 11: Savoring Soups and Stews

Warming Up with a Great Cup of Soup Creating Hearty Stews to Warm Your Heart

Chapter 12: Bringing New Flavor to Vegetable Sides

Introducing Fall Favorites into Your Mediterranean Diet Helping Yourself to Hearty Winter Vegetables Springing into Spring Loving Light, Fresh Summer Classics

Chapter 13: Rediscovering Whole Grains

Exploring Rice and Couscous From Mush to Gold: Making Polenta Creating Amazing Sides with Bulgur Wheat

Part IV: Main Entrees and Desserts

Chapter 14: Enjoying Legumes the Mediterranean Way

Letting in Lentils Bringing Beans to the Table

Chapter 15: Pasta, Pasta, Pasta!

Eating Pasta Responsibly Going Vegetarian Diving into Noodles with Seafood Adding Meat to Pasta

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

Tossing Up Pizza Night Gearing Up for Classic Gyros and Pitas Munching Sensational Sandwiches

Chapter 17: Preparing Classic Chicken Entrees

Crafting Some Chicken Classics from Southern Italy Creating Amazing Cretan Chicken Dishes Adding a Touch of Morocco and Spain

Chapter 18: Going Under the Sea with Seafood Options

Making Light and Healthy Fish Entrees Crafting Some Shellfish Specialties Putting Together Easy Seafood for Busy People on the Run

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

Enjoying a Great Steak Exploring Beef Specialties Perfecting Pork

Chapter 20: Don’t Forget Dessert!

Devouring Quintessential Mediterranean Desserts Adding a Touch of Fruit to Sweeten Your Meal Going Cuckoo for Cookies

Part V: The Part of Tens

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

Keeping Sliced Vegetables on Hand Including a Fruit or Vegetable with Every Meal Keeping a Fruit Bowl on Your Counter Adding Fruit to Your Cereals Dressing Up Your Salad with Fresh Fruits and Vegetables Sneaking Veggies and Herbs into Your Egg Dishes Punching Up Your Pasta with Fresh Produce Starting Off with a Little Vegetable Soup Supercharging Soups and Stews with Whole Grains Adding Beans to, Well, Everything

Chapter 22: Ten Myths about the Mediterranean Diet

People Who Live in the Mediterranean Are All Healthy You Can Eat as Much Cheese as You Want Drinking as Much Wine as You Want Is Heart Healthy You Can Eat Desserts Regularly and Manage Your Weight Eating Large Bowls of Pasta with Bread Is Totally Fine You Don’t Have to Go to the Gym The Diet Can’t Be Healthy Because It Contains So Much Fat The Health Benefits are All about the Diet People from the Mediterranean Eat Huge Meals and Never Gain Weight You Can Continue a Busy Life and Fully Adopt a Mediterranean Diet

Appendix: Metric Conversion Guide Cheat Sheet

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