The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease

Table of Contents

Praise

Title Page

Acknowledgements

Dedication

Foreword

PART ONE - THE MIAMI MEDITERRANEAN DIET AND LIFESTYLE

How Your Diet and Lifestyle Are Affecting Your Health

Ted and Giovanni

The Toxic American Diet and Lifestyle

Heart Disease: Your First Symptom May Be Your Last

Beyond Heart Disease Prevention

The Miami Mediterranean Diet and Lifestyle

The Miami Mediterranean Diet

The Miami Mediterranean Lifestyle

The Ten Commandments of the Miami Mediterranean Diet and Lifestyle

Why Choose the Miami Mediterranean Diet?

What Is Wrong with the Popular Fad Diets?

Why Choose the Miami Mediterranean Diet Instead?

The Secret to Weight Loss

Lower Your Cholesterol—The Natural Way

Lower Your Blood Pressure with Diet and Lifestyle

Putting the Pieces Together

Fat: The Good, the Bad, and the Ugly

Omega-3 Deficiency: The Scurvy of Our Time

Carbohydrates: Simple and Complex

Water: The Fountain of Youth

Free Radicals: The Result of a Toxic American Diet and Lifestyle

Cinnamon: The Spice of Life

Dark Chocolate: It Tastes Too Good to Be Healthy!

It’s Your Choice!

PART TWO - RECIPES

A 14-Day Menu Plan

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

DAY 8

DAY 9

DAY 10

DAY 11

DAY 12

DAY 13

DAY 14

A Guide to Cooking Method Terminology

Salads

GREEK OLIVE AND FETA CHEESE PASTA (MAKES 4 SERVINGS)

GOAT CHEESE STUFFED TOMATOES (MAKES 2 SERVINGS)

CLASSIC TABBOULEH (MAKES 4-6 SERVINGS AS DINNER SALAD OR 8-10 AS APPETIZER)

SAVORY GREEK WHITE FAVA BEAN SALAD (MAKES 4 SERVINGS)

CHICKPEAS AND GARDEN VEGETABLES (MAKES 4 SERVINGS)

TANGY ORANGE ROASTED ASPARAGUS SALAD (MAKES 6 SERVINGS)

MEDITERRANEAN MIXED GREENS (MAKES 4-6 SERVINGS)

NORTH AFRICAN ZUCCHINI SALAD (MAKES 4 SERVINGS)

GREENS WITH CHEESE MEDALLIONS (MAKES 6 SERVINGS)

FENNEL SALAD (MAKES 4-6 SERVINGS)

TUNISIAN CARROT SALAD (MAKES 6 SERVINGS)

CLASSIC GREEK SALAD (MAKES 6 SERVINGS)

LIGHT CAESAR SALAD (MAKES 6 SERVINGS)

MOROCCAN EGGPLANT SALAD (MAKES 4-6 SERVINGS)

SYRIAN CUCUMBER AND YOGURT SALAD (MAKES 4 SERVINGS)

TUNISIAN TUNA SALAD (MAKES 4 SERVINGS)

FRESHLY CHOPPED SALAD WITH WALNUT DRESSING (MAKES 6 SERVINGS)

SIMPLE SPANISH SALAD (MAKES 6 SERVINGS)

EASY COUSCOUS PARSLEY SALAD (MAKES 4 SERVINGS)

SARDINE SALAD (MAKES 4-6 SERVINGS)

AVOCADO SALAD (MAKES 3 SERVINGS)

PASTA AND SHRIMP SALAD (MAKES 6 SERVINGS)

TANGY TANGERINE CRESS SALAD (MAKES 4 SERVINGS)

TOASTED CAPRI SALAD (MAKES 4 SERVINGS)

ENDIVE SPINACH SALAD (MAKES 6 SERVINGS)

ARUGULA AND ASIAN PEAR SALAD (MAKES 4 SERVINGS)

Soups

EGG-LEMON PASTA SOUP (MAKES 4 SERVINGS)

BASIC LENTIL SOUP (MAKES 6-8 SERVINGS)

SAVORY MEDITERRANEAN CHICKPEA SOUP (MAKES 6 SERVINGS)

FRESH GARDEN GAZPACHO (MAKES 4 SERVINGS)

CHILLY TOMATO SOUP (MAKES 4 SERVINGS)

ITALIAN MINESTRONE SOUP WITH PESTO (MAKES 6-8 SERVINGS)

CHUNKY CHICKEN AND CABBAGE SOUP (MAKES 4-6 SERVINGS)

FRENCH PISTOU SOUP (MAKES 6 SERVINGS)

HEARTY BEAN SOUP (MAKES 6-8 SERVINGS)

SPINACH FETA CHEESE SOUP (MAKES 6-8 SERVINGS)

CHUNKY FISH CHOWDER WITH SAFFRON (MAKES 6 SERVINGS)

CHICKEN ESCAROLE SOUP (MAKES 4-6 SERVINGS)

CHILLED CUCUMBER SOUP (MAKES 4-6 SERVINGS)

EGGPLANT SOUP (MAKES 4-6 SERVINGS)

PASTA e FAGIOLI SOUP (MAKES 14 1-CUP SERVINGS)

MOM’S CHICKEN SOUP (MAKES 8-10 SERVINGS)

POTATO LEEK SOUP WITH SMOKED SALMON (MAKES 8 SERVINGS)

Pizza, Pizza Sauces, and Pizza Crusts

SMOKED SALMON AND MOZZARELLA CHEESE PIZZA (MAKES AN 8-INCH PERSONAL PIZZA)

ASSORTED MUSHROOM AND SWISS CHEESE PIZZA (MAKES AN 8-INCH PERSONAL PIZZA)

BABY SHRIMP AND MOZZARELLA CHEESE PIZZA (MAKES AN 8-INCH PERSONAL PIZZA)

FRESH BASIL AND MOZZARELLA CHEESE PIZZA (MAKES AN 8-INCH PERSONAL PIZZA)

TOMATO, EGGPLANT, AND BASIL PIZZA (MAKES AN 8-SLICE, 15-INCH PIZZA)

PIZZA MARGHERITA (MAKES AN 8-SLICE, 15-INCH PIZZA)

SPICY SWEET PEPPER PIZZA (MAKES AN 8-SLICE, 15-INCH PIZZA)

WILD MUSHROOM PIZZA (MAKES AN 8-SLICE, 15-INCH PIZZA)

SUNDRIED TOMATO AND ANCHOVY PIZZA (MAKES AN 8-SLICE, 15-INCH PIZZA)

Pizza Sauces

TRADITIONAL PIZZA SAUCE (MAKES ENOUGH FOR A 15-INCH CRUST)

FIERY TOMATO AND BASIL PIZZA SAUCE (MAKES ENOUGH FOR A 15-INCH CRUST)

SPICY GARLIC, OLIVE OIL, AND SUNDRIED TOMATO PIZZA SAUCE (MAKES ENOUGH FOR A ...

EASY PIZZA SAUCE (MAKES 1 QUART OF SAUCE)

Pizza Crusts

CRISPY THIN WHOLE WHEAT PIZZA DOUGH (MAKES AN 8-SLICE, 15-INCH CRUST)

WHOLE WHEAT PIZZA DOUGH (MAKES AN 8-SLICE, 15-INCH CRUST)

THIN CRUST PIZZA DOUGH (MAKES AN 8-SLICE, 15-INCH CRUST)

BREAD MACHINE WHOLE GRAIN THIN CRUST PIZZA DOUGH (MAKES 2 4-SLICE, 12-INCH CRUSTS)

Omelets and Frittatas

CHEESY APPLE RAISIN CINNAMON OMELET (MAKES 4 SERVINGS)

MIXED VEGETABLE FRITTATA (MAKES 4 SERVINGS)

SPANISH OMELET (MAKES 6 MAIN-COURSE SERVINGS)

BROCCOLI AND CHEESE FRITTATA (MAKES 6 MAIN COURSE SERVINGS)

ZUCCHINI FRITTATA (MAKES 6 SERVINGS)

VEGETABLE OMELET WITH PESTO (MAKES 6 SERVINGS)

Pancakes

STRAWBERRY BUTTERMILK PANCAKES (MAKES 12 PANCAKES)

BANANA BUTTERMILK PANCAKES (MAKES 12 PANCAKES)

MULTIGRAIN NUTTY BLUEBERRY PANCAKES (MAKES 6 PANCAKES)

MULTIGRAIN APPLE AND NUT PANCAKES (MAKES 6 PANCAKES)

Main Dishes

SPICY SOLE (MAKES 4 SERVINGS)

SPANISH PAELLA WITH SAFFRON RICE, SEAFOOD, AND CHICKEN (MAKES 8 SERVINGS)

SKEWERED MEDITERRANEAN GRILLED LAMB AND VEGETABLES (MAKES 4 SERVINGS)

BAKED STUFFED TROUT (MAKES 4 SERVINGS)

GREAT NORTHERN BEANS AND CHICKEN (MAKES 6 SERVINGS)

BOUILLABAISSE (MAKES 4 SERVINGS)

SPICY BROCCOLI RABE WITH PENNE PASTA (MAKES 4 SERVINGS)

GRILLED CITRUS SALMON WITH GARLIC GREENS (MAKES 4 SERVINGS)

SICILIAN-STYLE LINGUINE WITH EGGPLANT AND ROASTED PEPPERS (MAKES 6 SERVINGS)

PENNE WITH ROSEMARY AND BALSAMIC VINEGAR (MAKES 4 SERVINGS)

CHICKEN AND EGGPLANT (MAKES 8 SERVINGS)

SPICY WHOLE WHEAT CAPELLINI WITH GARLIC (MAKES 4 SERVINGS)

BROILED RED SNAPPER WITH GARLIC (MAKES 4 SERVINGS)

PASTA WITH PINE NUTS AND SCALLOPS (MAKES 4 SERVINGS)

SPICY SHRIMP WITH ANGEL HAIR PASTA (MAKES 4 SERVINGS)

FRUIT-GLAZED SALMON WITH COUSCOUS (MAKES 4 SERVINGS)

PASTA PRIMAVERA WITH SHRIMP (MAKES 4 SERVINGS)

TURKISH MUSSEL STEW (MAKES 6-8 SERVINGS)

PESTO STUFFED SHELLS (MAKES 4 SERVINGS)

STEAMED SEA BASS (MAKES 6 SERVINGS)

TAHINI BAKED FLOUNDER (MAKES 4 SERVINGS)

SPICY CHICKEN WITH COUSCOUS (MAKES4 SERVINGS)

CITRUS SCALLOPS AND SHRIMP (MAKES 4 SERVING)

ITALIAN POACHED SCALLOPS (MAKES 4 SERVINGS)

GRILLED GROUPER (MAKES 4 SERVINGS)

SPICY STUFFED TILAPIA (MAKES 4 SERVINGS)

BAKED TILAPIA (MAKES 2 SERVINGS)

SPICY RIGATONI WITH MUSSELS (MAKES 6 SERVINGS)

LINGUINE AND MIXED SEAFOOD (MAKES 4-6 SERVINGS)

LAMB AND BLACK OLIVES (MAKES 4-6 SERVINGS)

RIGATONI WITH GROUND LAMB (MAKES 6-8 SERVINGS)

BOW TIE PASTA WITH EGGPLANT AND BLACK OLIVES (MAKES 6-8 SERVINGS)

PASTA WITH RED CLAM SAUCE (MAKES 6-8 SERVINGS)

PASTA WITH CLAMS, WINE, AND RED HOT PEPPERS (MAKES 6-8 SERVINGS)

WHOLE WHEAT SPAGHETTI WITH ANCHOVY AND GARLIC SAUCE (MAKES 6-8 SERVINGS)

FETTUCCINE WITH SUNDRIED TOMATOES AND GOAT CHEESE (MAKES 6-8 SERVINGS)

FLORENTINE ROASTED PORK (MAKES 6-8 SERVINGS)

CHICKEN WITH POMEGRANATE SAUCE (MAKES 6-8 SERVINGS)

CHICKEN PICCATA (MAKES 4 SERVINGS)

BROILED TUNA AND TOMATO (MAKES 4 SERVINGS)

SHRIMP IN SPICY BLACK BEAN SAUCE (MAKES 4-6 SERVINGS)

LEMONY CHICKEN AND VEGETABLES (MAKES 4 SERVINGS)

HORSERADISH-ENCRUSTED SALMON (MAKES 2 SERVINGS)

SALMON CAKES WITH SOUR CREAM DILL SAUCE (MAKES 8 SERVINGS)

ENCRUSTED RED SNAPPER AND DILL SAUCE (MAKES 4 SERVINGS)

ORANGE HORSERADISH-ENCRUSTED SCALLOPS (MAKES 4 SERVINGS)

STEAMED DUNGENESS CRAB (MAKES 2 SERVINGS)

GRILLED WHOLE RAINBOW TROUT AND CHIVE SAUCE (MAKES 4 SERVINGS)

BLACKENED TUNA STEAKS WITH MUSTARD GINGER SAUCE (MAKES 4 SERVINGS)

STUFFED SESAME CHICKEN BREASTS (MAKES 4 SERVINGS)

BROILED MANGO CHICKEN BREAST FILLETS (MAKES 4 SERVINGS)

BROILED SPICY TURKEY BURGERS (MAKES 4 PATTIES)

WHOLE WHEAT PENNE WITH SHRIMP AND BROCCOLI (MAKES 4 SERVINGS)

BAKED FLOUNDER WITH CAPERS AND BABY SHRIMP (MAKES 4 SERVINGS)

GRILLED TILAPIA (MAKES 4 SERVINGS)

BROILED GARLIC LAMB CHOPS (MAKES 4 SERVINGS)

TOMATO AND ANCHOVY SAUCE WITH PASTA (MAKES 6-8 SERVINGS)

STEAMED MUSSELS WITH GARLIC AND DRY VERMOUTH (MAKES 2 SERVINGS)

MEATLESS LASAGNA (MAKES 6-8 SERVINGS)

BLACK BEAN SEAFOOD BURGERS (MAKES 6 PATTIES)

MOM’S TURKEY BURGERS (MAKES 4 PATTIES)

FETTUCCINE WITH SMOKED SALMON AND BASIL PESTO (MAKES 4 SERVINGS)

BROILED HALIBUT STEAKS WITH TOMATO PESTO (MAKES 4 SERVINGS)

CODFISH IN A SUNDRIED TOMATO PESTO SAUCE (MAKES 4 SERVINGS)

TROUT ALMANDINE (MAKES 4 SERVINGS)

BROILED SCALLOPS WITH ORANGE GINGER SAUCE (MAKES 4 SERVINGS)

CRAB PATTY BURGERS (MAKES 4 PATTIES)

PAN-GRILLED GROUND PORK BURGERS (MAKES 4 PATTIES)

MUSSELS IN SPICY RED SAUCE (MAKES 2 SERVINGS)

GRILLED OR BAKED MUSSELS (MAKES 2 SERVINGS)

SPINACH FETTUCCINE WITH BABY ARTICHOKES (MAKES 4 SERVINGS)

ROSEMARY ROASTED CHICKEN BREASTS (MAKES 4 SERVINGS)

CHICKEN AND SPICY HUMMUS (MAKES 4 SERVINGS)

TURKEY MEATBALLS WITH WHOLE GRAIN PASTA AND TOMATO SAUCE (MAKES 4 SERVINGS)

CALAMARI IN SPICY RED SAUCE (MAKES 4-6 SERVINGS)

BLACK BEANS AND BROWN RICE (MAKES 4-6 SERVINGS)

LENTIL STEW (MAKES 6-8 SERVINGS)

GRILLED BLACKENED SALMON (MAKES 4 SERVINGS)

ANGEL HAIR WITH FRESH MARINARA (MAKES 6-8 SERVINGS)

LEMON SHRIMP PASTA (MAKES 4-6 SERVINGS)

GRILLED WHOLE SEA BASS (MAKES 4 SERVINGS)

VEAL SCALOPPINE (MAKES 4 SERVINGS)

SPICY EGGPLANT (MAKES 6-8 SERVINGS)

Side Dishes

SAFFRON RICE (MAKES 4-6 SERVINGS)

ZESTY LEMON SWISS CHARD (MAKES 4-6 SERVINGS)

ORZO WITH FETA CHEESE AND BROCCOLI FLORETS (MAKES 8 SERVINGS)

ROASTED PEPPERS (MAKES 4-6 SERVINGS)

CLASSIC SPINACH AND PINE NUTS (MAKES 4 SERVINGS)

CHILLED STUFFED PASTA SHELLS (MAKES 4 SERVINGS)

GREEK RICE (MAKES 4 SERVINGS)

GARLIC RICE (MAKES 4 SERVINGS)

COUSCOUS, TOMATOES, AND BLACK BEANS (MAKES 4-6 SERVINGS)

BROCCOLI WITH FRESH GARLIC (MAKES 4-6 SERVINGS)

CRISPY TENDER RATATOUILLE (MAKES 8 SERVINGS)

GARLICKY SWISS CHARD (MAKES 6 SERVINGS OR 3 CUPS)

LEMON GARLIC ASPARAGUS (MAKES 4-6 SERVINGS)

FAVA BEANS WITH PESTO SAUCE (MAKES 6 SERVINGS)

FETA AND MIXED BEANS (MAKES 6-8 SERVINGS)

TUSCAN BRAISED FENNEL (MAKES 4 SERVINGS)

CHICKPEAS WITH COUSCOUS (MAKES 4 SERVINGS)

SPICY COUSCOUS (MAKES 4-6 SERVINGS)

SAUTÉED VEGETABLES WITH FRESH THYME (MAKES 4 SERVINGS)

CINNAMON COUSCOUS (MAKES 6-8 SERVINGS)

SWISS CHARD AND ARBORIO RICE (MAKES 6 SERVINGS)

BASIC RICE PILAF (MAKES 6 SERVINGS)

ROASTED GARLIC (MAKES 4 SERVINGS)

POLENTA (MAKES 4-6 SERVINGS)

BAKED EGGPLANT WITH GARLIC AND BASIL (MAKES 4-6 SERVINGS)

POLENTA WITH MUSHROOMS AND GARLIC (MAKES 4-6 SERVINGS)

GARLICKY CANNELLINI BEANS (MAKES 4-6 SERVINGS)

SAUTÉED PORTOBELLOS WITH GARLIC AND PARSLEY (MAKES 4 SERVINGS)

GRILLED EGGPLANT (MAKES 4 SERVINGS)

GINGERED GREEN BEANS AND PEA PODS (MAKES 4 SERVINGS)

STEAMED ARTICHOKES (MAKES 4 SERVINGS)

MOM’S BROWN RICE (MAKES 8 SERVINGS)

BAKED SWEET POTATO FRIES WITH BASIL PESTO (MAKES 2 SERVINGS)

GREEN BEANS AND BABY PORTOBELLOS (MAKES 4 SERVINGS)

GARLIC ROASTED CAULIFLOWER (MAKES 4 SERVINGS)

SAUTÉED GARLIC SPINACH (MAKES 4 SERVINGS)

GRILLED JUMBO PORTOBELLO MUSHROOMS (MAKES 4 SERVINGS)

ARTICHOKE RISOTTO (MAKES 4-6 SERVINGS)

Wraps and Sandwiches

ROASTED RED PEPPER SANDWICH (MAKES 2 SERVINGS)

LAMB WRAP (MAKES 4 SERVINGS)

VEGGIE WRAP (MAKES 6 SERVINGS)

CRAB AND AVOCADO STUFFED PITA POCKETS (MAKES 8 SERVINGS)

GRILLED JUMBO PORTOBELLO MUSHROOM SANDWICH (MAKES 4 SERVINGS)

STUFFED WHOLE WHEAT KHUBZ (MAKES 8 SERVINGS)

SPICY HUMMUS IN TOASTED PITA LOAVES (MAKES 6 SERVINGS)

CHICKPEA PITA POCKETS (MAKES 8 SERVINGS)

SPICY MUSHROOM WRAP (MAKES 2 SERVINGS)

CHICKPEA AND FRESH SPINACH SANDWICH (MAKES 4 SERVINGS)

SMOKED FISH AND ROASTED PEPPER SANDWICH (MAKES 4 SERVINGS)

Breads

Homemade Breads

FOCACCIA (MAKES 12 SQUARES)

EGYPTIAN KHUBZ (PITA BREAD) (MAKES 12 LOAVES)

LAVOSH

SESAME BREAD (KERSA) (MAKES 2 16-INCH ROUND LOAVES; 12 SLICES/LOAF)

Bread-Machine Breads

HONEY WHOLE WHEAT BREAD (MAKES 20-22 SLICES)

CRANBERRY NUT WHOLE WHEAT BREAD (MAKES 20-22 SLICES)

MIXED FRUIT AND NUT WHOLE WHEAT BREAD (MAKES 20-22 SLICES)

NUTTY POMEGRANTE WHOLE WHEAT BREAD (MAKES 20-22 SLICES)

NUTTY WHOLE WHEAT BREAD (MAKES 20-22 SLICES)

SUNDRIED TOMATO BASIL WHITE WHEAT BREAD (MAKES 20-22 SLICES)

Desserts

FRESH FRUIT AND NUT PLATTER

STRAWBERRY AND POACHED PEARS (MAKES 4 SERVINGS)

FIGS IN PLAIN YOGURT (MAKES 4 SERVINGS)

HONEY MOUSSE DELIGHT (MAKES 6 SERVINGS)

SPICE CAKE (MAKES 9 [1-INCH WIDE] SERVINGS)

PEACH MARSALA COMPOTE (MAKES 6 SERVINGS)

SWEET PLUM COMPOTE (MAKES 6 SERVINGS)

SWEET MANGO MOUSSE (MAKES 6 SERVINGS)

FRESH FRUIT KABOBS AND CINNAMON HONEY DIP (MAKES 2 SERVINGS)

FRESH FRUIT IN YOGURT WITH RUM (MAKES 2 SERVINGS)

STUFFED DATES (MAKES 16 DATES)

SWEET ITALIAN RICE PUDDING (MAKES 6 SERVINGS)

CRÈME DE BANANA BAKED APPLES (MAKES 4-6 SERVINGS)

CANTALOUPE SORBET (MAKES 4-6 SERVINGS)

HONEYDEW SORBET (MAKES 4-6 SERVINGS)

STRAWBERRIES AND BALSAMIC SYRUP (MAKES 4 SERVINGS)

DRUNKEN PEACHES (MAKES 4 SERVINGS)

DRUNKEN APRICOTS (MAKES 4 SERVINGS)

SPICED APPLES (MAKES 4-6 SERVINGS)

STRAWBERRIES AMARETTO (MAKES 8 SERVINGS)

LEMON SHERBET (MAKES 4-6 SERVINGS)

SOUR CREAM AND WALNUT COOKIES (MAKES 20-25 COOKIES)

MERINGUE KEY LIME DESSERT CUPS (MAKES 6-8 SERVINGS)

HOMESTYLE APPLE PIE (MAKES 8 SERVINGS)

TOASTED CRÊPE CUPS WITH FRESH BERRIES IN A LEMON YOGURT SAUCE (MAKES 4 SERVINGS)

TOASTED SAUTÉED BANANA AND STRAWBERRY CRÊPES (MAKES 4 SERVINGS)

FRUITED NUTTY PASTRY ROLLS (MAKES 20 PIECES)

MERINGUE COOKIES (MAKES 20-24 COOKIES)

RASPBERRY MERINGUES (MAKES 30-40 COOKIES)

BROWNIES (MAKES 24 BROWNIES)

ORANGE MACAROONS (MAKES 15 COOKIES)

FRESH PINEAPPLE IN SPICY RUM SYRUP (MAKES 6 SERVINGS)

CHOCOLATE SWEET TREATS (MAKES ABOUT 40 PIECES)

HEALTHY CHOCOLATE CUPCAKES (MAKES 12 CUPCAKES)

HEALTHY BANANA NUT MUFFINS (MAKES 12 MUFFINS)

CARAMELIZED PEARS (MAKES 6 SERVINGS)

PLUM SORBET (MAKES 10-12 SERVINGS)

DARK DOUBLE CHOCOLATE PUDDING (MAKES 6-8 SERVINGS)

ORANGE ANGEL FOOD CUPCAKES (MAKES 6-8 LARGE CUPCAKES)

Smoothies

BLUEBERRY BURST WHEY SMOOTHIE (MAKES 1 16-OUNCE SERVING)

STRAWBERRY SUNDAE WHEY SMOOTHIE (MAKES 1 16-OUNCE SERVING)

CHOCOLATE MOUSSE WHEY SMOOTHIE (MAKES 1 16-OUNCE SERVING)

PINEAPPLE DELIGHT WHEY SMOOTHIE (MAKES 1 16-OUNCE SERVING)

BANANA PEACH VANILLA SOY MILK SMOOTHIE (MAKES 1 SMOOTHIE)

CHOCOLATE RASPBERRY SOY MILK SMOOTHIE (MAKES 1 SMOOTHIE)

MELON MADNESS WHEY SMOOTHIE (MAKES 1 16-OUNCE SERVING)

Appetizers, Dips, and Snack Foods

Appetizers

Dips

Quick and Easy Snacks

Spices, Sauces, Marinades, and Dressings

Spices

Sauces

Marinades and Dressings

APPENDICES

Glossary

Recipe Index

Index

About the Author

Copyright Page

I strongly recommend Dr. Ozner’s book, The Miami Mediterranean Diet, for anyone who is interested in living a long and healthy life. This book is a concise, no-nonsense approach for heart disease prevention.With so many fad diets that are here today and gone tomorrow, finally there is a clinically proven and sensible approach, as Dr. Ozner provides practical dietary and lifestyle guidelines for defeating heart disease.

—BARRY T. KATZEN, MD

Medical Director, Baptist Cardiac & Vascular Institute of Miami

The current medical literature is replete with articles confirming what Dr. Ozner has been advocating for many years—that prevention is the best treatment for heart disease. In his book, The Miami Mediterranean Diet, he outlines a strategy that, combined with an exercise program, has allowed me to reduce my weight, my blood pressure, and my cholesterol. I have a greater sense of well-being and I feel that I will live a longer and healthier life.

—JERROLD YOUNG, MD

In The Miami Mediterranean Diet, Dr. Michael Ozner not only makes a compelling argument for the importance of the Mediterranean diet and lifestyle for overall health, but gives a comprehensive guide for ways to incorporate this diet into all of our lives. Research has clearly shown that those who follow a life-long Mediterranean diet and lifestyle are giving themselves the best insurance for a healthy life and now Dr. Ozner brings that to our shores.

—RANDOLPH P. MARTIN, MD

Director of Noninvasive Cardiology, Emory University Hospital

A valuable resource from preventive cardiologist Michael Ozner providing heart healthy dietary information, sample meal plans, and an exciting array of recipes.

—NANETTE K. WENGER, MD

Professor of Medicine (Cardiology),

Emory University School of Medicine

This book is a direct path to the visceral pleasure of well-prepared food and cardiovascular health. The Miami Mediterranean Diet provides a sane alternative to the faddist and extremist diets that lead to short-term weight loss and long-term weight gain."

—JOSEPH L. IZZO, JR., MD

Professor of Medicine & Pharmacology, State University of New York at

Buffalo Clinical Director of Medicine, Erie County Medical Center, Buffalo,

New York

I wholeheartedly endorse the Mediterranean diet, a way of eating that has been in existence for thousands of years. The Miami Mediterranean Diet is based on this way of life, encouraging a balanced, well-nourished food plan including whole grains, fresh fruits and vegetables, and lower fat intake. Following Ozner’s stated food plan, coupled with caloric control and daily exercise, can lead to both weight loss and a healthy heart. The recipes are easy to produce and generate delicious meals; no one would feel deprived adhering to the stated plan.

—KAREN LIEBERMAN, PHD, RD

Professor and Chair, the Hospitality College,

Johnson & Wales University, Florida Campus

I have bounced from one diet to another, including the low carb diets. My weight would go up and down on these fad diets and I felt that I was mortgaging my long-term health in order to achieve weight loss. I adopted Dr. Ozner’s dietary and lifestyle guidelines and I have achieved my goal—controlled and steady weight loss. In addition, my cholesterol has dropped, my blood pressure has normalized, and I have more energy. I highly endorse this book for anyone seeking to decrease their risk of heart disease and improve their overall health.

—PATIENT (CP)

Acknowledgments

I would like to thank my patients and colleagues who have given me the inspiration and motivation to write The Miami Mediterranean Diet.

I am especially grateful to the following individuals who have taken extensive time and effort to review and critique The Miami Mediterranean Diet: Barry T. Katzen, MD, a pioneer in interventional radiology and Medical Director of the Baptist Cardiac & Vascular Institute at Baptist Hospital of Miami; Randolph P. Martin, MD, Director of Noninvasive Cardiology at Emory University in Atlanta; and Karen Lieberman, PhD, RD, Professor and Chair of the Hospitality College at Johnson & Wales University, Florida Campus. I would also like to thank Nanette K. Wenger, MD, and Joseph L. Izzo, MD, for reviewing and commenting on The Miami Mediterranean Diet.

I would like to express my gratitude to all of the nurse educators who share my passion for cardiovascular disease prevention, and who have helped me organize and promote the Wellness & Prevention Program at the Baptist Cardiac & Vascular Institute at Baptist Hospital of Miami. This program provides education and prevention strategies for patients who have heart disease or diabetes and for those with risk factors for cardiovascular disease.

I am also grateful to Glenn Yeffeth, Leah Wilson, and Laura Watkins at BenBella Books for their steadfast guidance and advice.

Finally, and most importantly, I would like to thank my wife, Christine Ozner, RN, who has a special interest in nutrition and Mediterranean cooking and has contributed immensely to the writing and editing of this book.

To my wife, Christine, and my children, Jennifer and Jonathan: You are my heart and soul.

Congratulations! By reading this book and following the principles of the Miami Mediterranean diet and lifestyle, you will begin to take charge of your cardiovascular health.

This book is intended to provide information on cardiovascular disease prevention. However, it is not intended to replace the doctor-patient relationship. I recommend that you discuss all prevention and treatment options with your personal treating physician. Regular office visits between a patient and his or her doctor to discuss cardiovascular prevention strategies provide the optimum approach in the ongoing battle against heart disease.

Foreword

We are at war in the United States of America, and our enemy is quite formidable. It has killed more people than all of the wars which we have previously fought. Every thirty seconds it claims another victim. We have identified this enemy but we have not defeated it.

Its name is cardiovascular disease.

Is there a solution? Can we defeat cardiovascular disease and its manifestations (heart attack, stroke, peripheral vascular disease)?

The answer is yes! First, we must realize that our most effective weapon is prevention, not intervention. Prevention strategies must begin at an early age and continue for life. Proper diet, exercise, stress management, the cessation of smoking, and appropriate medical therapies are the weapons most needed in our ongoing battle against heart disease.

It is my hope that this book will provide you with the information that you need to begin an effective prevention strategy. Don’t sit back and wait for this silent killer to strike. Take action before you develop symptoms. Defeat cardiovascular disease and live a long, happy, and heart-healthy life.

PART ONE

THE MIAMI MEDITERRANEAN DIET AND LIFESTYLE

How Your Diet and Lifestyle Are Affecting Your Health

Ted and Giovanni

It was a typical day for Ted. He awoke at 6 A.M. and had his usual breakfast of bacon, eggs, and fried potatoes. He left home in a hurry after an argument with his wife and drove to his office to begin another stressful day as a real estate executive. At a 9:30 A.M. board meeting, he presented a proposal for purchasing a large office complex. During the meeting he had coffee and doughnuts, and smoked several cigarettes. It was customary for Ted to argue with his partners, and today was no different. After several phone calls he was off to the airport to catch a noon flight. He had no time to sit down for lunch, so he went to his favorite fast food drive-through for a burger and fries, which he ate quickly on the way to the airport. After parking his car and walking briskly to the terminal, he felt a crushing chest pain and broke into a sweat. He grabbed a roll of Tums from his pocket and chewed several tablets. The pain subsided briefly, only to return with a vengeance several minutes later. This time the pain was an intense sensation of pressure in his chest that radiated out to his arms and his jaw. He collapsed at the security gate and lost consciousness. When he awoke, he was in a nearby emergency room, having been resuscitated by paramedics. It was clear that Ted had suffered a massive heart attack and was lucky to be alive. Following an extensive hospital stay including heart catheterization and coronary bypass surgery, Ted’s life would never be the same.

Giovanni awoke the same day in his small Italian village. He ate a light breakfast of whole grain bread with jam and fruit. He walked to his nearby office and passed a pleasant morning with his clients in his import/ export business. At 2:00 P.M., he returned home, where he shared an enjoyable lunch with his family and friends. Lunch consisted of a salad with olive oil, whole wheat pasta, whole grain bread with garlic, goat cheese, red wine, and fresh fruit. Following lunch, he rested for an hour, and then returned to work.

Was Ted’s heart attack preventable? Is Giovanni’s good health a matter of luck? Or are both the consequences of diet and lifestyle?

The Toxic American Diet and Lifestyle

The American diet and lifestyle are toxic. Our food is contaminated with pesticides and preservatives, and contains an excessive amount of dangerous fats, sugars, and salt. We no longer exercise and our lives are plagued by chronic stress. In the last fifty years, there’s been an explosive rise in heart disease, stroke, high blood pressure, diabetes, and obesity, diseases that have been directly linked to the food we eat and the lifestyle we lead.

We have been led to believe that the solution to this epidemic is to be found in medical or surgical intervention: in prescription medications and invasive surgeries. But despite the billions of dollars we spend on health care, we continue to suffer and die unnecessarily from diseases that can be prevented.

I have been practicing preventive cardiology for more than twenty-five years, and have helped countless numbers of patients discover the real secret of long-term health: the optimal nutrition and healthy daily practices of the Miami Mediterranean diet and lifestyle.

Heart Disease: Your First Symptom May Be Your Last

Why do I practice preventive cardiology? Because heart disease is the number one killer of men and women in America and in most developed countries around the world—and most people never see it coming.

It would be nice if we had a warning system that alerted us to heart disease. Many people think chest pain is that warning system. Unfortunately, for the majority of men and women, the first symptom you experience is a heart attack—or sudden death. By then, it’s too late.

In many respects, coronary heart disease is a silent killer—we are completely unaware of its presence in our body until a plaque ruptures and a heart attack occurs. Recent data has revealed that small plaques (which cause no symptoms) are in fact more likely than large plaques to suddenly rupture and lead to a heart attack or sudden death. The only way to defeat this formidable enemy, cardiovascular disease, is to attack when the enemy is most easily defeated—prior to the onset of symptoms!

The Mediterranean diet has been shown to reduce the risk of:

• Allergies

• Alzheimer’s disease

• Arthritis

• Asthma

• Cancer

• Chronic obstructive lung disease

• Depression

• Diabetes

• High blood pressure

• High cholesterol

• Inflammatory bowel disease

• Metabolic syndrome

Believing in preventive cardiology doesn’t mean I think surgery is never a necessary step. There are absolutely situations where surgical or cardiac catheterization procedures are not only needed but may save lives, especially in the case of patients with unstable heart disease, meaning they have an impending heart attack or are actually experiencing one. However, the vast majority of patients a doctor sees in his or her office are not unstable. Rather, they are stable patients who either have risk factors for coronary heart disease or have stable blockages in their arteries. And too often, doctors rely on coronary artery bypass surgery and coronary stent placement when the best treatment for the patient is aggressive prevention, which can halt the progression of cardiovascular disease and potentially even reverse it.

Through my practice, I’ve learned that prevention is more important than medication or bypass surgery in achieving greater heart health. And together, diet and lifestyle can reduce or eliminate the need for expensive medications and risky surgical interventions.

Susan’s Story

About four and a half years ago, I awoke at about 5 A.M. with the most horrible pain in my chest and extreme shortness of breath. In a panic, and with an unbelievable sense of impending doom, I