Table of Contents

Introduction 1

About This Book 1

Conventions Used in This Book 2

Foolish Assumptions 3

Icons Used in This Book 4

Where to Go from Here 4

Part 1: Exploring the Mediterranean Lifestyle 5

Chapter 1: Introducing the Mediterranean Diet 7

Identifying the Flavors of the Mediterranean Coast 8

Discovering Where the Food Comes From 9

Focusing on farming 9

Eating seasonally 11

Fishing the Mediterranean Sea 12

Eating and Living the Mediterranean Way 12

Focusing on healthy fats 12

Don’t say “cheese”: Using dairy in moderation 13

Eating primarily plant-based foods 14

Punching up the flavor with fresh herbs and spices 14

Enjoying seafood weekly 14

Limiting red meat 15

Having a nice glass of vino 15

Getting a good dose of daily activity 15

Taking time for the day’s biggest meal 16

Enjoying time with friends and family 18

Having a strong passion for life 18

Chapter 2: Discovering the Health Benefits of the Mediterranean Diet 19

Highlighting the Main Nutrients of the Mediterranean Diet 20

Fighting free radicals with antioxidants 20

Understanding phytochemicals 23

Vitamin D: Getting a little of the sunshine vitamin 23

Choosing healthy fats 25

Boosting your fiber intake 26

Filling Up with Functional Foods 27

Bring on the bacteria: Embracing fermented foods 28

Getting nutty 29

Understanding the Importance of Wine 29

Looking at the Mediterranean Diet’s Effect on Heart Disease 30

Fighting Cancer 31

Battling Diabetes 33

Aging Gracefully: Anti-Aging Tips from the Mediterranean 34

Chapter 3: Losing Weight with the Mediterranean Diet 35

Focusing on Lifestyle Changes 36

Ditching diets 36

Making time in a fast-paced lifestyle 37

Creating small changes that stick 38

Considering Calories without Counting Them 39

Eating more to lose weight 39

Taking portion size into account 40

Watching your fat calories 42

Increasing activity you love 43

Suppressing Your Appetite Effortlessly 43

Loading up on fiber 44

Turning on your fullness hormones 44

Controlling Food Cravings 45

Avoiding blood sugar spikes 45

Managing your stress hormones 46

Mastering the Art of Mindful Eating 47

Slowing down 47

Enjoying food to its fullest 48

Part 2: Creating a Healthy Lifestyle With Mediterranean Cooking 49

Chapter 4: Planning Your Mediterranean Meals 51

Seeing the Importance of Meal Planning 51

Changing the Way You Fill Your Plate 53

Focusing on plant-based foods 53

Making good use of healthy fats 55

Finding the right balance with protein 55

Eyeing a Mediterranean meal makeover 56

Trying Sample Meals and Lifestyle Plans 57

Sunday: Day of relaxation 57

Monday: Grilling to start your work week 58

Tuesday: Making it quick! 59

Wednesday: Making easy, delicious meals 60

Thursday: Winding down the work week 61

Friday: Pizza night 62

Saturday: Party all day and night 63

Finding Kid-Friendly Recipes 64

Chapter 5: Going to the Market and Stocking Your Kitchen 67

Knowing Where to Shop 68

Shopping local, no matter where you live 68

Taking advantage of local farmers’ markets 69

Getting involved with your local CSA 69

Discovering other hidden food spots 70

Preparing to Shop: Appreciating the Food 70

Meal planning that fits your lifestyle 71

Starting with a list 71

Finding the Right Products 72

Buying produce 72

Seeking the perfect seafood 73

Purchasing beef, pork, and poultry 74

Checking out the dairy case 74

Exploring grains and breads 75

Getting your caffeine fix 75

Stocking Your Kitchen with Must-Have Mediterranean Staples 76

Loading up your pantry 76

Keeping a few items on hand in your refrigerator 78

Freezing for the future 78

Filling your countertop 79

Exploring a Few Handy Cooking Tools 79

Cutting boards 80

Electrical appliances 81

Pots and pans 81

The best utility tools 82

Chapter 6: Mastering Mediterranean Cooking with Helpful Tips and Techniques 83

Setting Yourself Up for Success 83

Scheduling time for cooking 84

Finding ways to create quick and easy meals 85

Making good use of batch cooking 86

Cooking with Oils 87

Understanding smoke points 87

Finding high quality olive oil 87

Storing oils 89

Knowing how much to use 89

A Pinch of This and a Pinch of That: Using Herbs and Spices 90

Looking at the health benefits of herbs and spices 90

Storing fresh and bottled herbs 91

Livening up food with herbs and spices 92

Including Whole Grains 93

Getting a handle on cooking times 93

Adding flavor to grains 94

Discovering Beans and Lentils 95

Preparing canned and dried beans and lentils 96

Finding cooking times for dried legumes 97

Part 3: Starters and Sides 99

Chapter 7: Beginning the day the Right Way 101

Waking Up to Breakfast, Mediterranean-Style 102

Bringing on the Eggs 103

Trying Some Delicious Breakfast Specials 110

Chapter 8: Small Appetizers: Starting Off With Tapas, Meze, and Antipasti 117

Creating the Classics 118

Going for the Yum: That’s So Cheesy! 128

Creating Savory Starters 133

Chapter 9: Whipping Up Some Sauces 139

Making Classic Italian Sauces 140

Creating the Mediterranean Standbys 148

Chapter 10: Creating Fresh, Delicious Salads 153

Eating Your Veggies Fresh from the Garden 154

Getting to the Fruit of Things 165

Pushing Side Salads Aside: Delicious Entree Salads 168

Chapter 11: Savoring Soups and Stews 173

Warming Up with a Great Cup of Soup 174

Creating Hearty Stews to Warm Your Heart 182

Chapter 12: Bringing New Flavor to Vegetable Sides 187

Introducing Fall Favorites into Your Mediterranean Diet 188

Helping Yourself to Hearty Winter Vegetables 192

Springing into Spring 198

Loving Light, Fresh Summer Classics 202

Chapter 13: Rediscovering Whole Grains 207

Exploring Rice and Couscous 208

From Mush to Gold: Making Polenta 215

Creating Amazing Sides with Bulgur Wheat 219

Part 4: Main Entrees and Desserts 225

Chapter 14: Enjoying Legumes the Mediterranean Way 227

Letting in Lentils 228

Bringing Beans to the Table 234

Chapter 15: Pasta, Pasta, Pasta! 243

Eating Pasta Responsibly 244

Going Vegetarian 244

Diving into Noodles with Seafood 251

Adding Meat to Pasta 257

Chapter 16: From Pizza to Pitas: Mastering Fast Food 265

Tossing Up Pizza Night 266

Gearing Up for Classic Gyros and Pitas 274

Munching Sensational Sandwiches 279

Chapter 17: Preparing Classic Chicken Entrees 287

Crafting Some Chicken Classics from Southern Italy 288

Creating Amazing Cretan Chicken Dishes 293

Adding a Touch of Morocco and Spain 299

Chapter 18: Going Under the Sea with Seafood Options 305

Making Light and Healthy Fish Entrees 306

Crafting Some Shellfish Specialties 314

Putting Together Easy Seafood for Busy People on the Run 320

Chapter 19: Making One-of-a-Kind Meat and Pork Entrees 325

Enjoying a Great Steak 327

Exploring Beef Specialties 333

Perfecting Pork 338

Chapter 20: Don’t Forget Dessert! 343

Devouring Quintessential Mediterranean Desserts 344

Adding a Touch of Fruit to Sweeten Your Meal 350

Going Cuckoo for Cookies 357

Part 5: The Part of Tens 363

Chapter 21: Ten Tips for Getting More Plant-Based Foods in Your Diet 365

Keeping Sliced Vegetables on Hand 366

Including a Fruit or Vegetable with Every Meal 366

Keeping a Fruit Bowl on Your Counter 366

Adding Fruit to Your Cereals 367

Dressing Up Your Salad with Fresh Fruits and Vegetables 367

Sneaking Veggies and Herbs into Your Egg Dishes 367

Punching Up Your Pasta with Fresh Produce 368

Starting Off with a Little Vegetable Soup 368

Supercharging Soups and Stews with Whole Grains 368

Adding Beans to, Well, Everything 369

Chapter 22: Ten Myths about the Mediterranean Diet 371

People Who Live in the Mediterranean Are All Healthy 371

You Can Eat as Much Cheese as You Want 372

Drinking as Much Wine as You Want Is Heart Healthy 372

You Can Eat Desserts Regularly and Manage Your Weight 372

Eating Large Bowls of Pasta with Bread Is Totally Fine 373

You Don’t Have to Go to the Gym 373

The Diet Can’t Be Healthy Because It Contains So Much Fat 373

The Health Benefits Are All about the Diet 374

People from the Mediterranean Eat Huge Meals and Never Gain Weight 374

You Can Continue a Busy Life and Fully Adopt a Mediterranean Diet 374

Appendix: Metric Conversion Guide 375

Index 379

About the Author

Meri Raffetto, RDN, founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.

Wendy Jo Peterson MS, RDN, enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.