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    Meditarrian Diet for the Beginners
    Meditarrian Diet for the Beginners
    Meditarrian Diet for the Beginners
    Ebook553 pages3 hours

    Meditarrian Diet for the Beginners

    By Lalisa Hamada

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    About this ebook

     Mediterranean Sea-bordering cuisines are used as the basis for healthy eating in the Mediterranean diet. Foods derived from plants, such as whole-grain products, vegetables, beans, fruits, nuts, seeds, and aromatic herbs and spices, provide the basis of a healthy diet for everyone. Olive oil is the primary source of other fatty acids in the diet. Dairy and poultry products may all be enjoyed in moderation.

     

    The good news is that most of the foods included in a Mediterranean diet, you can make several easy dishes using excess produce that you can save for later when the price is right.

     

    LanguageEnglish
    PublisherLalisa Hamada
    Release dateJun 30, 2022
    ISBN9798201125585
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      Book preview

      Meditarrian Diet for the Beginners - Lalisa Hamada

      1: Toast with Peanut Butter and Bananas and Cinnamon

      Preparation time:

      1o mints

      Cooking time 

      15 mints

      Servings 

      1

      Ingredients

      •  1 toasted piece of whole wheat bread.

      •  peanut butter, 1 tbsp.

      •  A small banana.

      •  2 slices of Cinnamon to taste on a small banana.

      Method:

      Cut off the crust from your toasted bread.

      To make the peanut butter and yogurt mixture, put the two ingredients in a small dish and stir well.

      Toss your bread with peanut buttercream, then top with the banana slices.

      If preferred, top with a dash of cinnamon.

      Before feeding to infants, chop the food into strips.

      Nutritional information:

      •  Maintaining a healthy heart

      •  Low-Calorie

      •  Dairy-Free

      •  Appropriate for People with Diabetes

      •  No Eggs Allowed

      •  Vegetarian

      •  Vegan

      •  Intake of Sodium is Minimal

      •  Soy-Free

      •  Subtle Sugar Addition

      2: Whole-grain muffin with greens and bean spread

      Preparation time:

      10 mints

      Cooking time:

      20 mints 

      Servings:

      12 muffins

      Ingredients:

      •  1 12 cups of chopped kale.

      •  A total of two eggs.

      •  3 cups of milk, or around 150 milliliters.

      •  3 tbsp. of melted butter.

      •  a cup and a half (250g) all intents and purposes (plain) flour

      •  Baking powder

      •  1 cup (100 grimes) grated cheddar cheese.

      •  Chopping up four sun-dried tomatoes (if not packed in oil, soak in warm water for

      5 minutes).

      •  Chopped up scallions or spring onions.

      •  nutshell:

      •  Blended seeds: 5 teaspoons

      Method:

      Cook the kale for a few minutes, either in boiling water or under running water, until it is soft. Combine the drained pasta with the milk, melted butter, and eggs; process until smooth. Blend until smooth.

      Combine the chopped kale with the flour in a bowl, then gently swirl to incorporate.

      Be careful not to overmix the cheese, sun-dried tomatoes, spring onions, and seasonings once you've added them.

      Each muffin cup should be three-quarters filled before adding the seeds.

      Take out of the oven and let it cool for about 15 minutes, or until a skewer comes out clean.

      Remove off the tray and let cool fully on a wire rack after 10 minutes.

      Nutritional information:

      •  Calories: 189kcal

      •  Carbohydrates: 18g

      •  Protein: 7g

      •  Fat: 9g

      •  Saturated Fat: 5g

      •  Cholesterol: 46mg

      •  Sodium: 106mg

      •  Potassium: 129mg

      •  Fiber: 1g

      •  Sugar: 1g

      3: Strawberry-Thyme Millet Bowl

      Preparation time:

      10 minutes

      Cooking time:

      10 minutes

      Servings:

      4

      Ingredients:

      •  1 lb. strawberries, hulled and halved

      •  4 sprigs of fresh thyme

      •  1 tbsp. olive oil

      •  1 tbsp. honey

      •  1 c. 2% milk, plus more for serving

      •  1 c. millet

      •  1 1/2 tsp. pure vanilla extract

      •  2 tbsp. finely chopped pistachios

      •  2 tbsp. hemp seeds

      Method:

      Heat oven to 450°F. Toss strawberries, thyme, oil, and honey on a rimmed baking sheet. Roast until berries begin to release juices, about 10 min. 

      Remove from oven and discard thyme.

      Meanwhile, bring milk and 1 cup water to a boil in a saucepan. 

      Stir in millet and vanilla, reduce heat, and simmer, covered, until millet is tender and liquid is absorbed, 25 to 30 min.

      Serve millet with berries and pan juices, a splash of milk, pistachios, and hemp seeds.

      Nutritional information:

      •  358 calcium,

      •  11 g protein,

      •  7 g fiber,

      •  14.5 g sugars

      •  11 g fat (2 g sat fat),

      •  37 mg sodium

      4: Blueberry Smoothie Bowl

      Preparation time:

      10 minutes

      Cooking time:

      10 minutes

      Servings:

      2

      Ingredients:

      •  1 c. frozen blueberries

      •  1/2 c. unsweetened almond milk

      •  1 1/2 scoops protein powder

      •  2 tbsp. unsweetened almond butter

      •  1 tsp. pure vanilla extract

      •  1/2 c. fresh blueberries

      •  1/4 c. vanilla granola

      •  2 tbsp. sliced almonds

      •  2 tsp. hemp seeds

      •  1 tsp. ground cinnamon

      Method:

      Puree frozen blueberries, almond milk, protein powder, almond butter, and vanilla until creamy in a blender.

      Divide between two bowls.

      Top each bowl with fresh blueberries, granola, almonds, hemp seeds, and cinnamon.

      ––––––––

      Nutritional information:

      •  370 calcium

      •  25 g protein,

      •  32 g carbon,

      •  7 g fiber,

      •  16 g sugars

      •  17 g fat (2.5 g sat fat),

      •  0 mg cholesterol,

      •  130 mg sodium

      5:Cauliflower Tabbouleh

      Preparation time:

      5 minutes

      Cooking time:

      5 minutes

      Servings:

      4

      Ingredients:

      •  12 oz. raw cauliflower florets

      •  1 packed c. curly parsley (including stems), roughly chopped

      •  1 c. mixed-color cherry tomatoes, halved

      •  2 Persian cucumbers, sliced

      •  3 tbsp. fresh lemon juice

      •  1/2 small red onion, finely chopped

      •  1/2 tsp. ground cumin

      •  1/2 tsp. kosher salt

      •  1/2 tsp. pepper

      Method:

      Make cauliflower rice: In food processor, pulse cauliflower until very finely chopped (you should have about 2 1/2 cups).

      Transfer to large bowl.

      In same food processor bowl, pulse parsley until very finely chopped. 

      Add to bowl with cauliflower along with cherry tomatoes, cucumbers, lemon juice, red onion, ground cumin, kosher salt, and pepper.

      Toss to combine and adjust seasonings if desired.

      Nutritional information:

      •  47 calcium,

      •   3 g protein,

      •   10 g carbonate,

      •   3 g fiber, 

      •  3.5 g sugars

      •   0.5 g fat (0 g sat fat),

      •   0 mg chol,

      •   278 mg sodium

      6: Scrambled Egg Tacos

      Preparation time:

      5 minutes

      Cooking time:

      10 minutes

      Servings:

      4

      Ingredients:

      •  2 tbsp. olive oil, divided

      •  1 15-oz. can black beans, rinsed

      •  1/2 tsp. cumin seeds

      •  1 clove garlic, finely chopped

      •  kosher salt

      •  pepper

      •  4 c. baby spinach

      •  1 tbsp. fresh lemon juice

      •  8 large eggs

      •  8 yellow corn tortillas

      •  sour cream, for serving

      •  crumbled quest fresco, for serving

      •  cilantro, for serving

      method:

      In a large skillet over medium heat, warm 1 tablespoon oil.

      Incorporate the beans, cumin, and garlic into the mixture. Add 1/8 tsp. salt and pepper and sauté for 2 minutes, or until the garlic begins to turn golden brown. 

      Spinach may be added at this point, and the dish is ready to serve. Mix the lemon juice in.

      In a bowl, combine 1 tbsp. water, 1 tsp. salt, and 1/2 tsp. pepper.

      In a medium nonstick skillet, heat the remaining tbsp. of oil over medium heat. Add the eggs and simmer for 2 to 3 minutes for medium-soft eggs, stirring with a rubber spatula every few seconds.

      Using a broiler or gas heat, lightly sear tortillas. Beans and eggs, sour cream, queso fresco, and cilantro may all be added to the tortillas.

      Nutritional information:

      •  478 calcium,

      •  29 g protein,

      •  pppp46 g carb,

      •  9 g fiber,

      •  0.5 g sugars

      •  18.5 g fat

      6: Whipped Feta and Watermelon Radishes Toast

      Preparation time:

      10 minutes

      Cooking time:

      10 minutes

      Servings:

      4

      Ingredients:

      •  3 oz. feta cheese, broken into pieces

      •  2 tbsp. milk

      •  4 thick slices of sourdough toast

      •  1 medium watermelon radish, very thinly sliced

      •  2 red radishes, very thinly sliced

      •  1/2 c. radish or broccoli sprouts

      •  olive oil, for serving

      •  kosher salt, for serving

      •  pepper, for serving

      Methods:

      In a mini food processor, puree feta cheese and milk until smooth, adding more milk as necessary. Spread on toast slices.

      Top with watermelon radish, red radishes, and radish or broccoli sprouts.

      Drizzle with olive oil and sprinkle with salt and pepper

      Nutritional information:

      •  278 cal, 

      •  11 g pro, 

      •  37 g carb,

      •  2 g fiber, 

      •  (0 g added sugars),

      •  9.5 g fat (4 g sat fat), 

      •  20 mg chol, 

      •  676 mg sodium

      7: Snow Pea and Ricotta Toasts

      Preparation time:

      10 minutes

      Cooking time:

      10 minutes

      Servings:

      4

      Ingredients:

      •  3 cups snow peas, tips trimmed, finely julienned

      •  3 tablespoons olive oil 

      •  8 slices baguette (1/2 inch thick)

      •  Kosher salt and freshly ground black pepper

      •  2 cloves garlic

      •  1/2 cup ricotta cheese 

      •  Grated zest and juice of 1 lemon,

      •  2 tablespoons chopped Marconi almonds

      •  1 tablespoon finely minced fresh mint

      •  1 tablespoon chardonnay vinegar 

      •  1/2 teaspoon finely minced shallots

      Method:

      Prepare an ice-water bath and a boiling kettle of water. 

      Once the snow peas have been blanched for 30 seconds in the boiling water, move them to a bowl of cold water to cool them down.

      Drain well and leave aside.

      Heat 2 tablespoons of olive oil in a medium saucé pan over medium heat. Grill or pan-fry baguette slices until golden and crisp on both sides, approximately 2 minutes each side;

      remove from pan and pat dry with a kitchen towel. Salt & pepper to taste. While the bread is still warm, use the garlic cloves to season the bread.

      Add the ricotta and lemon juice to a small mixing bowl and stir until smooth. Use salt and pepper to taste.

      Spread the ricotta on each of the toasts and serve.

      Salad the snow peas with the remaining 1 tablespoon of olive oil and 1 tablespoon of vinegar, shallots, and mint.

      Toasts should be seasoned with salt and pepper before being served.

      Nutritional information:

      •  278 cal, 

      •  11 g pro, 

      •  37 g carb,

      •  2 g fiber, 

      •  (0 g added sugars),

      •  9.5 g fat (4 g sat fat), 

      •  20 mg chol, 

      •  676 mg sodium

      8: Blueberry-and-Mixed Nut Parfait

      Preparation time:

      10

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