The core principles of the Mediterranean diet are based on dietary habits that date back thousands of years. As such, it’s one of the most researched diets, and scientifically proven to improve health and promote sustainable weight loss. Discover what this popular eating plan involves and all its benefits. We explore foods you should be eating regularly, foods you should eat in moderation, and foods you should try to avoid. Plus there are 49 delicious recipes to try out at home. From simple snacks and light bites to hearty meals and sweet treats, embrace the Mediterranean lifestyle for a longer, healthier future.
WELCOME
The Mediterranean Diet Book
INTRODUCTION
THE ORIGINS OF THE MEDITERRANEAN DIET • AN AUSPICIOUS COMBINATION OF LOCATION, CLIMATE AND HISTORY PROVED TO BE THE RECIPE FOR ONE OF THE WORLD’S HEALTHIEST DIETS
THE SEVEN COUNTRIES STUDY
WHAT IS THE MEDITERRANEAN DIET? • THIS POPULAR EATING PLAN HAS BEEN SCIENTIFICALLY PROVEN TO IMPROVE YOUR HEALTH AND PROMOTE SUSTAINABLE WEIGHT LOSS, BUT WHAT DOES A MEDITERRANEAN DIET INVOLVE?
THE MEDITERRANEAN FOOD PYRAMID
BENEFITS OF A MEDITERRANEAN DIET • FIND OUT WHY SWITCHING TO A MEDITERRANEAN DIET COULD BE THE BEST INVESTMENT YOU EVER MAKE IN YOUR HEALTH
WATCHING YOUR WEIGHT
MEAT-FREE MEDITERRANEAN
WHAT TO EAT & DRINK • IN A MEDITERRANEAN DIET, THESE FOODS AND DRINKS WILL MAKE UP THE MAJORITY OF YOUR MEALS AND SHOULD BE ENJOYED EVERY DAY
WHAT TO HAVE IN MODERATION • THESE FOODS SHOULD SUPPLEMENT THE CORE COMPONENTS OF THE DIET OUTLINED ON PAGES 18-19. THEY CAN BE ENJOYED IN MODEST REGULAR SERVINGS, OR LARGER MONTHLY PORTIONS
WHAT TO AVOID • TO GET THE BEST HEALTH BENEFITS FROM THE MEDITERRANEAN DIET, THESE FOODS SHOULD IDEALLY BE AVOIDED ALTOGETHER. IF YOU DO INDULGE, DON’T MAKE IT A HABIT
THE MEDITERRANEAN LIFESTYLE • BEYOND THE BENEFITS OF THE DIET ITSELF, EMBRACING OTHER TRADITIONAL MEDITERRANEAN HABITS CAN HELP YOU LIVE A LONGER, HEALTHIER AND HAPPIER LIFE
THE SECRETS OF BLUE ZONES
LIGHT BITES
QUILTED OLIVE AND HALLOUMI LOAF • THESE REGAL, PUFFY LOAVES ARE THE PERFECT ACCOMPANIMENT TO A MEDITERRANEAN SPREAD, AS THEY ARE MADE FOR SHARING AND TEARING
MEDITERRANEAN STUFFED PEPPER • USING LEFTOVER RATATOUILLE, THIS MAKES THE PERFECT LIGHT MEAL FOR WHEN YOU HAVEN’T GOT A LOT OF TIME TO PREP!
WATERMELON, MINT AND FETA SALAD • WE’VE USED TURKISH FETA IN THIS SALAD BUT THE GREEK VARIETY WILL WORK JUST AS WELL – IT’S JUST LESS CREAMY
HAM AND MANCHEGO CROQUETTES • THESE ARE UTTERLY MOREISH – PREPARE AHEAD AND POP IN THE OVEN TO REHEAT
SICILIAN AUBERGINE SALAD • THIS SALAD, WITH ITS SWEET AND SOUR BALANCE OF FLAVOURS, IS A REAL ITALIAN CLASSIC
VEGGIE FRITTATA WITH PADRÓN PEPPERS AND GREENS • HAVE FUN GAMBLING WITH YOUR PADRÓN PEPPERS – ONE IN EVERY 20 IS SAID TO BE FIERY HOT!
TOMATO BREAD WITH ANCHOVIES • THIS QUICK AND EASY SAUCE IS A DELICIOUS SAUCE IN ITSELF, BUT HERE WE ARE USING IT AS A TASTY SPREAD
GAMBAS WITH AIOLI • COOKING THE PRAWNS WITH THEIR SHELLS AND HEADS ON BOOSTS THE FLAVOUR OF THIS TAPAS CLASSIC
FIG AND GOAT’S CHEESE PUFFS • A DELICIOUS COMBINATION OF CHEESE WITH THE SWEET TOUCH OF FIG AND HONEY MAKES THESE A MARVELLOUS MEDITERRANEAN MOUTHFUL
MEDITERRANEAN LAYERED SANDWICHES • PACKED WITH TASTY VEG AND OOZY MOZZARELLA, THESE CIABATTAS ARE GUARANTEED TO IMPRESS
ROASTED MED VEG AND FETA • THIS VEGGIE-FRIENDLY POT IS JUST THE THING FOR A SIMPLE AND SATISFYING PACKED LUNCH
SPANISH CHICKEN SKEWERS WITH PATATAS BRAVAS • THESE SIMPLE AND DELICIOUS SKEWERS ARE IDEAL FOR SHARING
ARTY PEPPER FOCACCIA • LET THE DOUGH BE YOUR CANVAS AND TURN YOUR LOAF INTO SOMETHING SPECIAL WITH THIS CREATIVE...
