The New Mediterranean Diet Cookbook by Nancy Harmon Jenkins Lots of physical activity, fresh air, and relaxed, leisurely meals enjoyed with family and friends are part of the prescription. The Mediterranean lifestyle plays an important supporting role to the diet plan. This is borne out by research suggesting that people who eat diets high in monounsaturated fats stay slim despite the higher fat content.
The idea here is that you eat less-but enjoy it more. Though high in calories, fat makes food tastier and meals more satisfying. Cheese or yogurt may be enjoyed daily, while eggs, fish, and meat (traditionally, veal and lamb) may be served only once or twice a week.Īnother distinguishing factor of a Mediterreanean-style diet is that it can be quite high in fat (35 to 40 percent), but the focus is on healthy fats, namely monounsaturated fats (from olives, nuts, and avocados) and omega-3 fatty acids (from fish, flax, and nuts). It's also relatively low in protein and saturated fat. The emphasis on fresh fruits, vegetables, whole grains, beans, and legumes makes for a nutrient-rich, high-fiber diet (read: you won't be hungry). According to recent studies, in addition to staving off chronic diseases, the Mediterranean way of eating also appears to boost your brain power. You're in the market for a high-protein or low-fat dietĪlthough the Mediterranean diet isn't a new trend, a constant stream of positive research findings keeps it in the news.You appreciate quality rather than quantity.You like fresh ingredients, simply prepared.Flagship flavors: basil, oregano, rosemary, lemon, garlic, and mint.Dinner usually includes a glass of red wine.Meat takes a backseat-it's eaten less frequently and in small portions.Bread and pasta are served without apology.Fresh, seasonal fruits and vegetables are the centerpiece of every meal.Season to taste with sea salt & pepper, then garnish with fresh parsley.Mimic the simple but sumptuous diet of a third-century Greek fisherman to lose weight, live longer, and lower your risk of heart disease and cancer.Fold in frozen peas and remove from the heat. Stir everything together the shrimp should be plump and cooked through as well.Note: monitor the liquid level of the skillet so you can add tablespoons of stock or water if needed. Taste the rice as you go to ensure readiness. All of the liquid should NOT be absorbed or evaporated – the rice needs some moisture to be creamy. Add the raw shrimp right on top of the rice, then cover and cook for the remaining time until the rice is completely cooked, about 5 to 7 minutes.Partially cover and cook for about 22 to 25 minutes, or until the rice has absorbed the majority of the liquid and is almost cooked through. Add a pinch of sea salt & pepper and bring to a gentle simmer. Reduce the heat to medium, then pour in the seafood stock.There should be no visible huge chunks of tomatoes and use the spatula to deglaze the bottom of the skillet in case some of the seasoning got stuck at the bottom. Keep the heat of the skillet consistent and stir and mix everything together for about 3 to 5 minutes to create a paste. Use the back of the spatula to gently mash and explode the tomatoes in the pan to create tomato juice. Add the canned whole tomatoes, not the juice.Mix together ensuring every grain of rice is covered in oil and seasoning, 1 – 2 minutes. Cook for 2 to 4 minutes, or until edges of the chorizo are seared and the onions have turned brown and translucent. Once hot, add olive oil, onions, garlic and chorizo.Set a large deep skillet on medium high heat.28oz no salt added canned whole tomatoes.Small carton blueberries or blackberries.Admittedly, it’s a bit more protein heavy than other Mediterranean Diet meal plans but you can ALWAYS customize to make it more plant-dominant if desired. It’s a meal plan with some of my favorite recipes and snacks of the Mediterranean Diet. Here’s the final meal plan in my Mediterranean Diet meal plan series! And this one is literally my favorite.
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