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    Try-It Diet: Mediterranean Diet: A two-week healthy eating plan
    Try-It Diet: Mediterranean Diet: A two-week healthy eating plan
    Try-It Diet: Mediterranean Diet: A two-week healthy eating plan
    Ebook107 pages40 minutes

    Try-It Diet: Mediterranean Diet: A two-week healthy eating plan

    By Adams Media

    ()

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    About this ebook

    Think all diets have to be boring and bland? Think again. With Try-It Diet: Mediterranean Diet, you’ll get a taste for the nutritional plan without having to give up great tasting food like Stuffed Dried Figs, Almond-Encrusted Salmon, and Spiral Baklava. Now the information you need to start eating healthy and living fully is right at your fingertips. And with two weeks worth of original menus complete with easy-to-follow recipes, you’ll be able to stick to the plan without being stuck eating the same thing every day. Go ahead and give it a try!
    LanguageEnglish
    PublisherSimon & Schuster
    Release dateDec 1, 2011
    ISBN9781440534744
    Try-It Diet: Mediterranean Diet: A two-week healthy eating plan
    Author

    Adams Media

    At Adams Media, we don’t just publish books—we craft experiences that matter to you. Whether you’re diving deep into spirituality, whipping up delights in the kitchen, or planning your personal finances, our diverse range of lifestyle books, decks, journals, and more is designed to feed your curiosity. The Adams team strives to publish content that celebrates readers where they are—and where they’re going.

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      Book preview

      Try-It Diet - Adams Media

      Try-It Diet: Mediterranean Diet

      A two-week healthy eating plan

      Adams Media, an imprint of Simon & Schuster, Inc.

      Avon, Massachusetts

      Contents

      Introduction

      Weekly Meal Plans

      Breakfast Bruschetta

      Sesame-Ginger-Encrusted Tuna Carpaccio

      Roast Lemon Chicken

      Spiral Baklava

      Frittata

      Greek Pita

      Dandelion Greens Salad

      Cod with Raisins

      Mediterranean Omelet

      Roasted Garlic Potato Salad Lettuce Rolls

      Melitzanosalata (Eggplant Dip)

      Pork Chops in Wine

      Fresh Fruit and Plain Yogurt

      Sam’s Greek Rigatoni

      Almond Tangerine Bites

      Stifado (Braised Beef with Onions)

      Fruit-Stuffed French Toast

      Bakaliaros Avgolemono (Cod Egg-Lemon Soup)

      Strained Yogurt and Berries

      Stuffed Grilled Chicken Breasts

      Pastina and Egg

      Spanakotyropita (Spinach and Cheese Pie)

      Grilled Banana Pepper Salad

      Stovetop Fish

      Eggs in Crusty Italian Bread

      Wilted Arugula on Flatbread

      Pork with Leeks and Celery

      Pasteli (Sesame Brickle)

      Rye-Pumpernickel Strata with Bleu Cheese

      Almond-Encrusted Salmon on Toast Points

      Spicy Turkey Breast with Fruit Chutney

      Milopita (Apple Cake)

      Roasted Potatoes with Vegetables

      Grilled Vegetable Hero

      Parsley Spread

      Baked Sea Bream with Feta and Tomato

      Polenta

      Nut Butter and Honey on Whole Grain

      Briami (Baked Vegetable Medley)

      Braised Lamb Shoulder

      Stovetop-Poached Fresh Cod

      Fasolada (White Bean Soup)

      Byzantine Fruit Medley

      Chicken Galantine

      Sweetened Brown Rice

      Melitzanes Yiahni (Braised Eggplant)

      Beets with Yogurt

      Grilled Sea Bass

      Yogurt Cheese and Fruit

      Sliced Tomato Salad with Feta and Balsamic Vinaigrette

      Stuffed Dried Figs

      Meatballs in Egg-Lemon Sauce

      Multigrain Toast with Grilled Vegetables

      Prassopita (Leek Pie)

      Grilled Duck Breast with Fruit Salsa

      Cypriot Loukoumia

      Also Available

      Copyright Page

      Introduction

      A Try-It Diet is just that — a diet that you can try out for two weeks to see if it is a good fit for you. Keep in mind that not every diet is right for every person; please consult with your doctor before making radical changes to your diet.

      The Mediterranean cuisine offers so much variety with the different produce of the region and the variety of herbs and spices that it really is easy to dine healthfully.

      Following the Mediterranean diet will boost your fruit, vegetable, and whole grain intake, making it easy for you to get the fiber you need for health and satiety; the vitamins and minerals needed to maintain a healthy body and an active lifestyle; and the phytonutrients that seem to help with the promotion of health and prevention of disease.

      The Mediterranean diet has been enjoyed for centuries, but within the last sixty years it has been the subject of much interest. People in the southern Mediterranean countries tend to have less heart disease, even though they consume more fat than many dietary guidelines recommend. In addition, a core element of diet in many of the Mediterranean countries is the consumption of wine. These two factors together seem to contradict the concept of healthful eating, but for people in the Mediterranean they are a part of life. Another factor that characterizes the diet is the use of oils, nuts, and seeds. The use of oils, in place of animal fats, seems to provide not only more healthy fats but also provides a variety of phytonutrients, which help in the prevention of disease.

      Understanding the role of diet in the health of the Mediterranean people has been a topic of much research with studies looking at components of the diet; is it the fruits and vegetables, the wine, or is it the total diet? These questions still perplex researchers, and have caused other researchers to look

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