Mediterranean diet cookbook: Benefits, 7-day meal plan, and 74 recipes
2022年5月 · Tektime
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This ebook gives the definition, benefits, and recipes in the Mediterranean diet.
Pros of eating a Mediterranean diet.
• It lets you eat only what you love. The Mediterranean diet comprises a variety of whole, fresh foods, making it easy for you to build some good food options from the diet. The foods that make up this diet just need minor tweaks. For instance, instead of a sausage and pepperoni pizza, you can choose one diet fully piled with veggies.
You are free to include a lot of food types in a meal. When you fill-up your meal with fresh foods like fruit and vegetables, they will help you build volume into your meals so that you can consume fewer calories.
• The diet is low in saturated fat. The Mediterranean diet saves you from constant hunger since it has a variety of healthy fats in it. The diet limits large amounts of red or processed meats, which helps you consume more monounsaturated fatty acids like nuts, avocado, and olive oil. These fatty acids reduce cholesterol intake, which is high in saturated fats.
• The Mediterranean diet lowers the risk of getting cancer. A growing number of studies indicate that people following a Mediterranean diet have a lower chance of getting colon cancer, prostate cancer, and some neck and head cancers. These studies were published in September 2016 in the British Journal of Cancer, in the European Journal of Cancer Prevention in September 2017, and in the Journal of Urology in February 2018
One skillet Mediterranean chicken recipe
This recipe is ideal for dinner. It's packed with veggies and proteins, and fresh herbs that will be ready in less than 30 minutes.
Course: Main Dish.
Cuisine: American.
Preparation time: 5 minutes.
Cooking time: 25 minutes.
Servings: 5.
Ingredients
- A tablespoon of olive oil.
- A teaspoon of olive oil.
- 1½ pounds of boneless skinless chicken tenderloins.
- One medium red onion, which is chopped.
- A teaspoon of minced garlic.
- A can of petite diced tomatoes (15 ounces with liquid)
- ½ cup of sliced California ripe black olives.
- A tablespoon of fresh oregano.
- A tablespoon of fresh basil.
- A cup of halved cherry tomatoes, which are either yellow or red.
- Pepper/salt to taste.
Instructions
- In a large cast-iron skillet, heat a tablespoon of olive oil over medium heat. When the oil is hot, add the chicken tenderloins and sauté until it is browned through. Do this for about 10 minutes, stirring often. Remove the chicken and put it on a plate.
- Add the teaspoon of olive oil and onions to the skillet. Add the garlic and cook for one more minute. Add the canned tomatoes and olive sand spices. Cook for 6 to 8 minutes.
- Add the chicken tenderloins and tomato halves and heat through.
- Serve over rice or potatoes.
Translator: Celine Claire
PUBLISHER: TEKTIME
Pros of eating a Mediterranean diet.
• It lets you eat only what you love. The Mediterranean diet comprises a variety of whole, fresh foods, making it easy for you to build some good food options from the diet. The foods that make up this diet just need minor tweaks. For instance, instead of a sausage and pepperoni pizza, you can choose one diet fully piled with veggies.
You are free to include a lot of food types in a meal. When you fill-up your meal with fresh foods like fruit and vegetables, they will help you build volume into your meals so that you can consume fewer calories.
• The diet is low in saturated fat. The Mediterranean diet saves you from constant hunger since it has a variety of healthy fats in it. The diet limits large amounts of red or processed meats, which helps you consume more monounsaturated fatty acids like nuts, avocado, and olive oil. These fatty acids reduce cholesterol intake, which is high in saturated fats.
• The Mediterranean diet lowers the risk of getting cancer. A growing number of studies indicate that people following a Mediterranean diet have a lower chance of getting colon cancer, prostate cancer, and some neck and head cancers. These studies were published in September 2016 in the British Journal of Cancer, in the European Journal of Cancer Prevention in September 2017, and in the Journal of Urology in February 2018
One skillet Mediterranean chicken recipe
This recipe is ideal for dinner. It's packed with veggies and proteins, and fresh herbs that will be ready in less than 30 minutes.
Course: Main Dish.
Cuisine: American.
Preparation time: 5 minutes.
Cooking time: 25 minutes.
Servings: 5.
Ingredients
- A tablespoon of olive oil.
- A teaspoon of olive oil.
- 1½ pounds of boneless skinless chicken tenderloins.
- One medium red onion, which is chopped.
- A teaspoon of minced garlic.
- A can of petite diced tomatoes (15 ounces with liquid)
- ½ cup of sliced California ripe black olives.
- A tablespoon of fresh oregano.
- A tablespoon of fresh basil.
- A cup of halved cherry tomatoes, which are either yellow or red.
- Pepper/salt to taste.
Instructions
- In a large cast-iron skillet, heat a tablespoon of olive oil over medium heat. When the oil is hot, add the chicken tenderloins and sauté until it is browned through. Do this for about 10 minutes, stirring often. Remove the chicken and put it on a plate.
- Add the teaspoon of olive oil and onions to the skillet. Add the garlic and cook for one more minute. Add the canned tomatoes and olive sand spices. Cook for 6 to 8 minutes.
- Add the chicken tenderloins and tomato halves and heat through.
- Serve over rice or potatoes.
Translator: Celine Claire
PUBLISHER: TEKTIME
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