کتاب آشپزی رژیم مدیترانه‌ای برای مبتدیان: برنامه‌های غذایی، راهنمایی‌های کارشناسان و ۱۰۰ دستور پخت برای شروع

The only guide you’ll need to get started on the Mediterranean Diet! With its mix of fresh fruits and vegetables, grains, lean meats and fish, and a heathly dose of olive oil, the Mediterranean Diet is one of the healthiest diets in the world. But how do you get started on this incredible, time-tested and medically approved diet? Mediterranean Diet for Beginners Cookbook has everything you need to convert to this healthy lifestyle and get on the path to changing your health forever. With a combination of practical advice, meal plans, and over 75 delicious recipes, this is the only resource you’ll ever need. CONTENTS 1: INTRODUCTION What Is the Authentic Mediterranean Diet? The Health Benefits of the Mediterranean Diet The Principles of an Authentic Mediterranean Diet The Mediterranean Diet—Frequently Asked Questions The Mediterranean Lifestyle What to Eat and How Often to Eat It Shopping for the Mediterranean Diet Buying, Using, and Storing Olive Oil Mediterranean Cooking Techniques and Shortcuts Creating Meals and Menus Two-Week Getting Started Mediterranean Diet Meal Plan (Week 1) Two-Week Getting Started Mediterranean Diet Meal Plan (Week 2) 2: BREAKFASTS Greek Yogurt Breakfast Bowl with Almonds, Banana, and Tahini Mediterranean Omelet Bulgur Wheat Cereal with Apples and Almonds Ricotta and Fruit Bruschetta Savory Feta, Spinach, and Red Pepper Muffins Savory Zucchini Muffins Shakshuka (Poached Egg on Tomatoes with Spices and Onion) Mediterranean Breakfast Pita Sandwiches Kagianas (Scrambled Eggs with Feta and Tomato) Mediterranean-Inspired White Smoothie Tiropita (Greek Cheese Pie) 3: VEGETABLE AND BEAN ENTRÉES Caponata (Sicilian Eggplant) Greek-Style Pea Casserole Gigantes (Greek Roasted Butter Beans) Fasolakia (Greek Green Beans) Cretan Roasted Zucchini Mediterranean Black-Eyed Pea Stew Sheet Pan Cauliflower with Parmesan and Garlic Roasted White Beans with Summer Vegetables Stuffed Eggplant with Onion and Tomato Lightened-Up Eggplant Parmigiana Braised Cauliflower Venetian-Style Pasta e Fagioli Chickpea Patties with Tomato Sauce Briami (Sheet Pan Roasted Vegetables) Chickpeas with Spinach and Sun-Dried Tomatoes Lentil Stew Sweet Potato and Chickpea Moroccan Stew 4: PASTA, RICE, AND SAVORY PIE ENTRÉES Fakorizo (Greek Lentils with Vegetables and Rice) Spanakorizo (Greek Spinach and Rice) Prasorizo (Greek Leeks and Rice) Greek Chickpeas and Rice with Tahini and Lemon Rotini with Spinach, Cherry Tomatoes, and Feta Crustless Savory Zucchini and Feta Pie Neapolitan Pasta and Zucchini Mediterranean Pasta Salad Pilaf with Eggplant and Raisins Puglia-Style Pasta with Broccoli Sauce Leek and Feta Pie Spaghetti alla Puttanesca Spanakopita (Greek Spinach Pie) Tomato Rice Orzo with Feta and Marinated Peppers Vegetarian Paella 5: SEAFOOD, MEAT, AND POULTRY ENTRÉES Citrus Mediterranean Salmon with Lemon Caper Sauce Mediterranean Garlic and Herb-Roasted Cod Psari a la Spetsiota (Oven-Roasted Fish with Tomato and Onion) Shrimp and Feta Saganaki Sautéed Garlic-Lemon Shrimp Chicken Souvlaki Grilled Fish with Walnut Gremolata Stewed Pork with Greens Hearty Stewed Beef in Tomato Sauce One-Pan Greek Pork and Vegetables Spiced Oven-Baked Meatballs with Tomato Sauce Bifteki (Mediterranean Burgers) Greek Roasted Lemon Chicken with Potatoes Spanish Sautéed Lemon and Garlic Chicken Traditional Chicken Cacciatore 6: SALADS Tossed Green Mediterranean Salad Classic Tabbouleh Traditional Greek Salad Insalata Caprese (Italian Tomato and Mozzarella Salad) Panzanella (Tuscan Tomato and Bread Salad) Beet and Walnut Salad Pipirrana (Spanish Summer Salad) Cabbage and Carrot Salad Dakos (Cretan Salad) Zucchini and Ricotta Salad Watermelon and Feta Salad Horta (Warm Greens Salad) Arugula Spinach Salad with Shaved Parmesan Mediterranean No-Mayo Potato Salad Sicilian Salad Citrus Avocado Salad Italian Summer Vegetable Barley Salad 7: SNACKS AND APPETIZERS Sardine and Herb Bruschetta Kalamata Olive Tapenade Mediterranean-Style Stuffed Mushrooms Baked Italian Spinach and Ricotta Balls Loaded Vegetable Pita Pizzas with Tahini Sauce Mediterranean Lentil Bowl Stuffed Dates with Feta, Parmesan, and Pine Nuts Classic Hummus Tzatziki (Greek Yogurt and Garlic Dip) Easy Eggplant Dip Chunky Red Pepper and Feta Dip Tirokafteri (Spicy Feta and Yogurt Dip) Roasted Stuffed Figs No-Mayo Tuna Salad Cucumber Bites Mediterranean Mini Spinach Quiche 8: DESSERTS Crispy Apple Phyllo Tart Karithopita (Greek Juicy Walnut Cake) Light and Lemony Olive Oil Cupcakes Koulourakia (Olive Oil Cinnamon Cookies) Olive Oil Greek Yogurt Brownies Greek Yogurt Ricotta Mousse Lightened-Up Baklava Rolls (Walnut Phyllo Rolls) Greek Island Almond Cocoa Bites Poached Apricots and Pistachios with Greek Yogurt References Index With 100 recipes and practical advice, this is the only guide you'll need to get started on the authentic Mediterranean diet!Introducing Mediterranean Diet Cookbook for Beginners, a one-stop guide to the authentic and much-loved Mediterranean Diet, featuring a perfect balance of vegetables, grains, fruit, generous portions of olive oil, and occasional servings of meat and fish, making this Mediterranean diet book both healthy and delicious!Want to adopt a healthy Mediterranean diet but don't know where to begin? Don't worry, we've got you covered! Dive straight into this delicious diet book to discover:-100 simple, tried-and-tested, healthy and delicious recipes made with fresh ingredients.-An easy-to-follow 14-day meal plan to get you started, with comprehensive shopping and food lists, and tips for creating your own menus.-Detailed guidance on how to shop for the right ingredients and how to cook the Mediterranean way.-Top tips for adopting a Mediterranean lifestyle that will improve your health and well-being.Did you know that the Mediterranean diet is universally accepted as the healthiest diet on the planet? So what are you waiting for? Get started today! Featuring expert advice from Registered Dietitian Nutritionist Elena Paravantes, this is the only guide you could ever need to get started on an awe-inspiring journey of Mediterranean cuisine.A must-have volume for individuals who want to convert to this incredibly healthy and delicious Spanish diet, but don't know where to start. Unlike other recipe books, this healthy cookbook contains recipes, meal plans, practical lifestyle tips, as well as cooking and shopping guidance, helping you to make the very most of all things Mediterranean and encourage healthy eating everyday. With 100 recipes and practical advice, this is the only guide you'll need to get started on the authentic Mediterranean diet! Featuring a perfect balance of vegetables, grains, fruit, generous portions of olive oil, and occasional servings of meat and fish, the authentic Mediterranean diet is not only healthy, it's delicious! But how do you get started on this incredible time-tested, scientifically proven diet? The Mediterranean Diet Cookbook for Beginners is the only resource you'll need, with 100 recipes and expert advice from Registered Dietitian Nutritionist Elena Paravantes. Here's what you'll find in this comprehensive guide: * 100 simple, tried-and-tested, healthy and delicious recipes, made with fresh, wholesome ingredients, and each with detailed nutrition information * An easy-to-follow 14-day meal plan to get you started, with comprehensive shopping and food lists, and tips for creating your own menus * Detailed guidance on how to shop for the right ingredients, how to cook the Mediterranean way, and how to stick with the diet for life * Practical insight and tips for adopting a Mediterranean lifestyle that will improve not just your health, but your overall wellbeing