[Dummies 01] • Mediterranean Diet Cookbook For Dummies · 2nd Edition, 2 by Raffetto, Meri -- Read -- Imperial Library of Trantor

Index

Cover Title Page Table of Contents Introduction

About This Book Conventions Used in This Book Foolish Assumptions Icons Used in This Book Where to Go from Here

Part 1: Exploring the Mediterranean Lifestyle

Chapter 1: Introducing the Mediterranean Diet

Identifying the Flavors of the Mediterranean Coast Discovering Where the Food Comes From Eating and Living the Mediterranean Way

Chapter 2: Discovering the Health Benefits of the Mediterranean Diet

Highlighting the Main Nutrients of the Mediterranean Diet Filling Up with Functional Foods 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 Considering Calories without Counting Them Suppressing Your Appetite Effortlessly Controlling Food Cravings Mastering the Art of Mindful Eating

Part 2: Creating a Healthy Lifestyle with Mediterranean Cooking

Chapter 4: Planning Your Mediterranean Meals

Seeing the Importance of Meal Planning Changing the Way You Fill Your Plate Trying Sample Meals and Lifestyle Plans Finding Kid-Friendly Recipes

Chapter 5: Going to the Market and Stocking Your Kitchen

Knowing Where to Shop Preparing to Shop: Appreciating the Food Finding the Right Products Stocking Your Kitchen with Must-Have Mediterranean Staples Exploring a Few Handy Cooking Tools

Chapter 6: Mastering Mediterranean Cooking with Helpful Tips and Techniques

Setting Yourself Up for Success Cooking with Oils A Pinch of This and a Pinch of That: Using Herbs and Spices Including Whole Grains Discovering Beans and Lentils

Part 3: 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 4: 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 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 5: 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 About the Authors Supplemental Images Connect with Dummies End User License Agreement

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