کتاب آشپزی رژیم مدیترانه‌ای برای مبتدیان: دستورهای آسان و سالم مدیترانه‌ای برای کاهش وزن

The Mediterranean Diet Made Easy for Beginners! Mediterranean people are known to live long, healthy and happy lives! From this book you will learn: -The essential nutrients for the mediterranean diet -What foods to eat on the mediterranean diet -5 science based benefits from the mediterranean diet -75 delicious recipes -3-week meal plan to lose weight and get in shape If you are searching for a good dietary plan to help you eat better, improve your health and lose weight, the Mediterranean diet might be right for you. The Mediterranean diet is a healthy eating plan that includes authentic recipes and foods from the Mediterranean region. The Mediterranean diet focuses on legumes, vegetables, and whole grains. INTRODUCTION The Mediterranean Diet Pyramid The Science behind Mediterranean Diet: 7 Essential Nutrients 5 Science-Based Benefits of the Mediterranean Diet How to Adopt the Mediterranean Diet: Tips and Tricks 3-Week Meal Plan BREAKFAST 1. Baked Eggs with Veg Noodles and Feta Cheese 2. Chocolate Banana Porridge 3. Cauliflower, Pepper and Cheese Frittata 4. Savory Greek-Style Muffins 5. Apple and Fig Breakfast Smoothie 6. Salmon and Egg Breakfast Casserole 7. Squash and Polenta Skillet with Eggs 8. Loaded Veggie and Egg Sandwich 9. Turkey Quiche with Halloumi Cheese SALADS 10. Lebanese Bread Salad (Fattoush) 11. Grandma’s Potato Salad 12. The Ultimate Summer Salad 13. Colorful Egg Salad 14. Famous Anchovy and Chicken Salad 15. Big Roasted Vegetable Salad 16. Black Bean and Red Beet Salad 17. Chickpea and Focaccia Salad SOUPS & STEWS 18. Traditional Soupa Avgolemono 19. Roasted Pepper Soup with Herbs 20. Moroccan Lentil Stew 21. Chicken, Garlic and Quinoa Soup 22. Rich Navy Bean Soup with Feta Cheese 23. Best Ever Seafood Gumbo 24. Fisherman Stew with Garbanzo Beans 25. Thick Spicy Stew with Feta Cheese 26. Mom’s Eggplant and Lentil Stew MAIN DISHES 27. One-Skillet Chicken and Tomatoes 28. Haddock in Zingy Mushroom-Tomato Sauce 29. Kale and Asiago Cheese Frittata 30. Barley Pilaf with a Twist 31. Greek Quinoa Bowl with Anchovies 32. Arroz Redonda and Chicken Casserole 33. Authentic Tortilla Española con Chorizo 34. Tuna Pita Wraps 35. Moroccan Chicken with Aromatic Couscous 36. Colorful Garbanzo Bean and Herb Bowl 37. Easy Mackerel Fillets with Olives 38. Pasta with Mushrooms and Tomato Sauce 39. Spanish Macarrones with Chicken VEGETABLES & SIDE DISHES 40. Easiest Oven Roasted Vegetables Ever 41. Authentic Lebanese Tabbouleh 42. Green Beans with Romesco Sauce 43. Asparagus with Garlic and Lemon 44. Stuffed Peppers with Pistachios and Goat Cheese 45. Roasted Beets and Leeks with Seeds 46. Eggplant Stuffed with Olives and Cheese 47. Roasted Cremini Mushrooms and Tomatoes 48. Garlic and Olive Oil Roasted English Peas 49. Warm Cabbage Slaw with Garlic Vinaigrette BEANS, RICE & GRAINS 50. Saucy Kidney Beans with Kale 51. Black-Eyed Pea Bowl with Scallions 54. Couscous Casserole with Peppers and Goat Cheese 55. Orzo Pilaf with Herbs 56. Vermicelli with Beans and Lemon Crema Fresca 57. Cornbread Squares with Vegetables 58. Turkish Pilav with Roasted Chickpeas SNACKS & APPETIZERS 59. Lentil Dip with Roasted Garlic 60. The Perfect Scroggin Mix 61. Hummus Stuffed Mini Peppers 62. Roasted Parmesan Wax Beans 63. Oven-Roasted Corn with Goat Cheese 64. Vegetable Fries with Mediterranean Herbs 65. Loaded Cheese and Tomato Potatoes 66. Wine Roasted Veggies with Mustard Sauce DESSERTS 67. Poached Peaches with Blue Cheese Cream 68. Rustic Almond and Pear Cake 69. Authentic Greek Loukoumades with Chocolate Sauce 70. Summer Chocolate Mousse 71. Blackberry Ice Cream 72. Aromatic Five-Berry Compote 73. Spring Fruit Dip 74. Homemade Halvah with Walnuts 75. Almond Shortbread Cookies