Efnisyfirlit

• Cover
• Introduction
  • About This Book
  • Conventions Used in This Book
  • Foolish Assumptions
  • Icons Used in This Book
  • Where to Go from Here
• Part 1: Exploring the Mediterranean Lifestyle
  • Chapter 1: Introducing the Mediterranean Diet
    • Identifying the Flavors of the Mediterranean Coast
    • Discovering Where the Food Comes From
    • Eating and Living the Mediterranean Way
  • Chapter 2: Discovering the Health Benefits of the Mediterranean Diet
    • Highlighting the Main Nutrients of the Mediterranean Diet
    • Filling Up with Functional Foods
    • Understanding the Importance of Wine
    • Looking at the Mediterranean Diet’s Effect on Heart Disease
    • Fighting Cancer
    • Battling Diabetes
    • Aging Gracefully: Anti-Aging Tips from the Mediterranean
  • Chapter 3: Losing Weight with the Mediterranean Diet
    • Focusing on Lifestyle Changes
    • Considering Calories without Counting Them
    • Suppressing Your Appetite Effortlessly
    • Controlling Food Cravings
    • Mastering the Art of Mindful Eating
• Part 2: Creating a Healthy Lifestyle with Mediterranean Cooking
  • Chapter 4: Planning Your Mediterranean Meals
    • Seeing the Importance of Meal Planning
    • Changing the Way You Fill Your Plate
    • Trying Sample Meals and Lifestyle Plans
    • Finding Kid-Friendly Recipes
  • Chapter 5: Going to the Market and Stocking Your Kitchen
    • Knowing Where to Shop
    • Preparing to Shop: Appreciating the Food
    • Finding the Right Products
    • Stocking Your Kitchen with Must-Have Mediterranean Staples
    • Exploring a Few Handy Cooking Tools
  • Chapter 6: Mastering Mediterranean Cooking with Helpful Tips and Techniques
    • Setting Yourself Up for Success
    • Cooking with Oils
    • A Pinch of This and a Pinch of That: Using Herbs and Spices
    • Including Whole Grains
    • Discovering Beans and Lentils
• Part 3: Starters and Sides
  • Chapter 7: Beginning the Day the Right Way
    • Waking Up to Breakfast, Mediterranean-Style
    • Bringing on the Eggs
    • Trying Some Delicious Breakfast Specials
  • Chapter 8: Small Appetizers: Starting Off With Tapas, Meze, and Antipasti
    • Creating the Classics
    • Going for the Yum: That’s So Cheesy!
    • Creating Savory Starters
  • Chapter 9: Whipping Up Some Sauces
    • Making Classic Italian Sauces
    • Creating the Mediterranean Standbys
  • Chapter 10: Creating Fresh, Delicious Salads
    • Eating Your Veggies Fresh from the Garden
    • Getting to the Fruit of Things
    • Pushing Side Salads Aside: Delicious Entree Salads
  • Chapter 11: Savoring Soups and Stews
    • Warming Up with a Great Cup of Soup
    • Creating Hearty Stews to Warm Your Heart
  • Chapter 12: Bringing New Flavor to Vegetable Sides
    • Introducing Fall Favorites into Your Mediterranean Diet
    • Helping Yourself to Hearty Winter Vegetables
    • Springing into Spring
    • Loving Light, Fresh Summer Classics
  • Chapter 13: Rediscovering Whole Grains
    • Exploring Rice and Couscous
    • From Mush to Gold: Making Polenta
    • Creating Amazing Sides with Bulgur Wheat
• Part 4: Main Entrees and Desserts
  • Chapter 14: Enjoying Legumes the Mediterranean Way
    • Letting in Lentils
    • Bringing Beans to the Table
  • Chapter 15: Pasta, Pasta, Pasta!
    • Eating Pasta Responsibly
    • Going Vegetarian
    • Diving into Noodles with Seafood
    • Adding Meat to Pasta
  • Chapter 16: From Pizza to Pitas: Mastering Fast Food
    • Tossing Up Pizza Night
    • Gearing Up for Classic Gyros and Pitas
    • Munching Sensational Sandwiches
  • Chapter 17: Preparing Classic Chicken Entrees
    • Crafting Some Chicken Classics from Southern Italy
    • Creating Amazing Cretan Chicken Dishes
    • Adding a Touch of Morocco and Spain
  • Chapter 18: Going Under the Sea with Seafood Options
    • Making Light and Healthy Fish Entrees
    • Crafting Some Shellfish Specialties
    • Putting Together Easy Seafood for Busy People on the Run
  • Chapter 19: Making One-of-a-Kind Meat and Pork Entrees
    • Enjoying a Great Steak
    • Exploring Beef Specialties
    • Perfecting Pork
  • Chapter 20: Don’t Forget Dessert!
    • Devouring Quintessential Mediterranean Desserts
    • Adding a Touch of Fruit to Sweeten Your Meal
    • Going Cuckoo for Cookies
• Part 5: The Part of Tens
  • Chapter 21: Ten Tips for Getting More Plant-Based Foods in Your Diet
    • Keeping Sliced Vegetables on Hand
    • Including a Fruit or Vegetable with Every Meal
    • Keeping a Fruit Bowl on Your Counter
    • Adding Fruit to Your Cereals
    • Dressing Up Your Salad with Fresh Fruits and Vegetables
    • Sneaking Veggies and Herbs into Your Egg Dishes
    • Punching Up Your Pasta with Fresh Produce
    • Starting Off with a Little Vegetable Soup
    • Supercharging Soups and Stews with Whole Grains
    • Adding Beans to, Well, Everything
  • Chapter 22: Ten Myths about the Mediterranean Diet
    • People Who Live in the Mediterranean Are All Healthy
    • You Can Eat as Much Cheese as You Want
    • Drinking as Much Wine as You Want Is Heart Healthy
    • You Can Eat Desserts Regularly and Manage Your Weight
    • Eating Large Bowls of Pasta with Bread Is Totally Fine
    • You Don’t Have to Go to the Gym
    • The Diet Can’t Be Healthy Because It Contains So Much Fat
    • The Health Benefits Are All about the Diet
    • People from the Mediterranean Eat Huge Meals and Never Gain Weight
    • You Can Continue a Busy Life and Fully Adopt a Mediterranean Diet
• Appendix: Metric Conversion Guide
• About the Authors
• Supplemental Images
• Connect with Dummies
• End User License Agreement

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