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
Meri Raffetto, RD, LDN, is a registered dietitian and recognized professional in nutrition and wellness. Wendy Jo Peterson, MS, RD, has more than 10 years of experience working to enhance the nutrition and wellness of her clients.
Ask a Question About this Product More... |