Mediterranean Diet: Unlock the Mediterranean Secrets to Health and Weight Loss with Easy and Delicious Recipes

Mediterranean Diet: Unlock the Mediterranean Secrets to Health and Weight Loss with Easy and Delicious Recipes

by John Chatham


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Product Details

ISBN-13: 9781623151003
Publisher: Callisto Media
Publication date: 03/01/2013
Pages: 114
Sales rank: 938,922
Product dimensions: 7.30(w) x 9.10(h) x 0.40(d)

Table of Contents

Introduction 1

Section 1 The Basics of the Mediterranean Diet 3

Chapter 1 What the Mediterranean Diet Will Do for You 5

Chapter 2 How to Lose Weight on the Mediterranean Diet 8

Chapter 3 The Mediterranean Diet Food Guide 16

Chapter 4 Adapting to the Mediterranean Diet and Lifestyle 23

Chapter 5 Cooking Methods That Make a Difference 30

Section 2 Mediterranean Diet Recipes 33

Chapter 6 Breakfast 35

Spinach, Mushroom, and Ricotta Breakfast Sandwich 37

Almond Latte Smoothie 38

Apple-Feta-Walnut Breakfast Tortilla 39

Honey and Avocado Smoothie 40

Apple and Tahini Toast 41

Peach and Walnut Breakfast Salad 42

Peachy Green Smoothie 43

Cinnamon Buigur with Berries 44

Savory Breakfast Oats 45

Fresh Veggie Frittata 46

Scrambled Eggs with Feta and Olives 47

Garlic Scrambled Eggs with Basil 48

Spanish Tuna Tortilla with Roasted Peppers 49

Greek Eggs and Potatoes 50

Spiced Scrambled Eggs 51

Chapter 7 Lunch 53

White Bean, Cherry Tomato, and Kale Soup 55

Shrimp Soup with Leeks and Fennel 56

Turkish Lentil Soup 57

Riviera Tuna Salad 58

Warm Fennel, Cherry Tomato, and Spinach Salad 59

Four-Bean Salad 60

Beef Gyros 61

Dolmades 63

Roasted Eggplant Dip with Spicy Yogurt Sauce and Homemade Pita Chips 64

Falafel 66

Italian Breaded Shrimp Stuffed with Couscous 68

Mini Lettuce Wraps 69

Grilled Chicken Salad Pita 70

Open-Faced Eggplant Parmesan Sandwich 71

Slow-Roasted Tomato and Basil Panini 72

Chapter 8 Dinner 73

Flank Steak and Blue Cheese Wraps 75

Spicy Broccoli Pasta Salad 76

Lamb and Vegetable Bake 77

Wild Mushroom Risotto 78

Braised Duck with Fennel Root 79

Grilled Eggplant Pesto Stack 80

Chicken Tagine with Olives 81

Quinoa, Broccoli, and Baby Potatoes 82

Shrimp Salad 83

Roast Pork Tenderloin 84

Roasted Balsamic Brussels Sprouts with Pecans 85

Baked Salmon with Capers and Olives 86

Rosemary-Roasted Acorn Squash 87

Clam Spaghetti 88

Halibut with Roasted Vegetables 89

Chapter 9 Dessert 91

Greek Yogurt and Marinated Pineapple 92

Orange and Whipped-Cheese Dessert Cups 93

Fruit Kabobs with Dark Chocolate Drizzle 94

Red-Wine Poached Pears 95

Balsamic Strawberries 96

Pears with Blue Cheese and Walnuts 97

Banana Cream Pie Parfaits 98

Honey-Vanilla Apple Pie with Olive Oil Crust 99

Berry Crumble 100

Grilled Stone Fruit 101

Home-Baked Biscotti 102

Frozen Raspberry Delight 103

Cocoa and Coconut Banana Slices 104

Fresh Figs with Chocolate Sauce 105

Cranberry-Orange Cheesecake Pears 106

Conclusion 107

Customer Reviews

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The Mediterranean Diet: Unlock the Mediterranean Secrets to Health and Weight Loss with Easy and Delicious Recipes 4.4 out of 5 based on 0 ratings. 36 reviews.
bballwannabe More than 1 year ago
Wife's on a diet, therefore so are we all. Drives me crazy but, 2 months later I've lost 23lbs, I actually have a stomach not a beer belly anymore and I'm thinking about bball again....haven't done that in 5 years. That's Golden! Healthy, real size portions, not bird food. I'm completely sold on this Mediterranean diet. High recommend.
AlwaysReview More than 1 year ago
The Mediterranean Diet is a proven system that works time after time again. I tend to put the weight back on after diets but now ive noticed after going on the Mediterranean diet it has stayed off. I wouldn't really consider it a diet but more of a lifestyle change. I enjoy the foods that is teaches you to eat and so does the family. For me thats what makes it or breaks it for a diet is the food they make you eat and this one incorporates some of my foods. I would for sure recommend this book for anyone that is ready to make a lifestyle change for the better!
SumoFrog More than 1 year ago
This is a diet that will help you lose weight, improve your heart and skin health and decrease your risk of type 2 diabetes by showing you how to live and love food the way the people of the Mediterranean do. What's not to like about that? Written in Chatham's friendly, easily understood style, The Mediterranean Diet is a must for anyone who is worried about their health, or anyone who's tired of eating just to eat and wants to really look forward to meals again.
Anonymous More than 1 year ago
$9.99 for a 60 page book is ridiculous. You can get this basic information in a pamphlet from you doctor. DO NOT BUY!!!
AMA83 More than 1 year ago
We start diets for our own greater good, yet we can rarely stick to what’s good for us because most diets tend to feel like torture rather than the therapy our bodies need. The Mediterranean Diet: Unlocking the Secrets to Health and Weight not only shows how deliciously simple food can be, but it also gives pointers on how to stay strong when adjusting to the diet. Like a coach whipping new players into shape, the book acts like a support team. We’re shown that dieting is not only a healthy lifestyle, but an easy and satisfying diet that alleviates the feeling of depriving oneself of delicious foods. For example, purchasing local, fresh, and seasonal foods gives people a new outlook on food by learning to enjoy produce when they are at their finest. We learn the potential of buying food when they taste best, thus enjoying fruits and vegetables more. A change of lifestyle may sound extreme for this diet, but learning a different outlook on food can affect more than your eating habits.
MMichael More than 1 year ago
The Mediterranean Diet focuses on great, delicious foods and is a diet book for people who love to eat. It won't leave you hungry or deprived. Instead of focusing on calories, this book focuses on fresh foods and portion. The book talks about how Mediterranean eat locally, seasonally, and joyfully, without distractions, which is different than the American way of counting carbs and calories. Small meals all day long keep satisfied through the day and eating seasonally keep your meals fresh and less expensive. Their recipe ideas are great not only because they are healthy and fresh,but are still full of choices. Fruits and cheese might be a dessert and certain meats might be served on very special occasions, but everything adds up to delicious. The recipes are fresh and easy and can work for anybody. The book does a great job at explaining why this type of eating and why these types of food work with your body to create a healthier you.
Anonymous More than 1 year ago
As a recently retired long distance runner, I was constantly barraged by the (insert annoying regional accent here) “What’s your secret?” question. The question of course referenced my slim waste and was invariably asked by someone without a slim waste. This bothered me because people expect there to be a secret, a shortcut to weight maintenance. Somehow, hard work, moderation and smart choices had nothing to do with weight. THEY were just unlucky to be heavy. But now, as I find myself on the wrong side of forty and running much less, I was looking for solutions to stay fit without dramatically altering my life or force me to subsist on soy milk and rice. The Mediterranean Diet was exactly the book I was looking for. Not only does it NOT restrict your food intake, but it offers you endless new recipes that are affordable, delicious and easy to prepare. Instead of the clichéd, strict, regimented approach, John Chatham creates a fun, guilt free solution to dieting. In addition to the invaluable food science packing the pages, Chatham acts as a lifestyle guru, encouraging you to not only eat well, but to eat in a mindful, slow paced and enjoyable way. The book helped me loose 12 lbs, AND turned me into a fantastic chef. As a bonus, I finally got the answer to the “What’s your secret?” question. I’m just not going to share it.  They’ll just have to find the book themselves.Veerjay Stone PHD
Anonymous More than 1 year ago
I've been trying to switch to healthier eating since my wife is doing the same, but I don't like lots of veggies. This diet works for me because it includes many meat options. It stills has the veggies, but I'm not losing beef or burgers. It has simple plan to follow; the author teaches you all you need to know and he doesn't have to take a long time to do it. I really appreciate that he gets straight to the point and gives practical and balanced ideas in this plan. I believe that if I can stick to this anyone can. You should really give this a try!
S_Coyne More than 1 year ago
The Mediterranean diet book is an enjoyable read and will leave you with a new outlook on how you look. The books talks about what foods one should eat, but also how one should eat. Methods of cooking, amounts of food and even timing of meals are just a few of the things mentioned in this book. The author John Chatham has numerous books, a few of which I have already read, and just as in this book he always stresses healthy eating through moderation not starvation. One of the cool things mentioned in this book is eating local and seasonal foods, not only will you be eating the freshest food possible, and helping your local economy, but eating local food significantly reduces your carbon footprint, which is always great. For someone looking to start a new healthy lifestyle, or even someone interested in health and fitness this is a great read.
Anonymous More than 1 year ago
The diet reveals that it’s not about what you eat, but rather how you eat that determines your health. Unlike Americans who eat on the run and in front of the T.V., the Mediterranean Population take time to savor their meals, which means they’re much less likely to eat processed food. Shockingly, this diet is ‘for people who love to eat’. One of its secrets is it cuts out unhealthful, saturated fats, while using a lot of healthful, polyunsaturated fats. This is important because its not how much fat you eat, as it is what kind of fat you eat. People in this part of the world don’t eat much meat and fast food, so their intake of saturated fat is limited. A healthy body and mind; a winning combination.
Anonymous More than 1 year ago
My best ,best, best, best, best friend lent this to me, she was showing me the diet she and her husband were doing.
Iggy_7 More than 1 year ago
The Mediterranean diet is an alternative food diet method that combines the areas of Greece, Italy, and Spain into our everyday lifestyle. The diet book gives excellent methods that provide an easier way to lose weight and not have the hassle of counting calories per day. The Mediterranean culture doesn't eat prepackaged or processed food so there's little saturated fat in their meals. The Mediterranean diet focuses on fruits, vegetables, and grains that give you an excellent source of nutrients in every meal. I love that the diet allows you to enjoy food while maintaining a healthy lifestyle. The stress of losing weight is lifted with the help of the book because it's giving you healthy resourceful direction on how to prepare delicious meals and unlocking secrets to losing weight. The diet book has details on the foods that are rich in vitamins, healthy fats, fiber and antioxidants with an excellent taste. The recipes show you how to make fresh meals and using herbs rather than fatty oils. I think the book is an excellent diet source because it focuses on the value of the ingredients and giving you options on where to get the freshest foods possible. The Mediterranean diet not only focuses on fresh and healthy food, it's a great book for people who love to eat and enjoy the culture and flavor of a delicious meal. I love that the book has a natural way to lose the weight and lowers health risks such as type two diabetes and bad cholesterol. The book explains the health benefits of the diet that improve your heart and artery health, increase your energy and even improves your mental functions. These benefits of the book help incorporate the changes in your lifestyle. I believe this book and an excellent excerise regime will sustain a healthy lifestyle with any person at any age.
Anonymous More than 1 year ago
The best way to eat, a change in how we think.
AmberPaige More than 1 year ago
Instead of looking into calories, carbs, and sugars, this diet book focuses on healthy ingredients. The Mediterranean diet focuses on a healthy lifestyle and weight loss. The interesting thing about this recipe book, is that is includes informational chapters on how this lifestyle can benefit your well-being, instead of just listing recipes. That makes the first half of the book worthwhile. The second half includes simple to follow recipes, which make delicious and exotic meals. Try out some of these recipes to spice up your life and improve your health! 
amanda_riegel1 More than 1 year ago
Some of the best recipes I’ve ever had. I’ve always loved Mediterranean food but this book helped to expand my knowledge of the culture and new ways to incorporate Mediterranean food into my diet. Only con to the book is the recipes don’t nutritional information but it makes up for it with how awesome the recipes are. Highly recommend. Especially the avocado-honey smoothie and eggplant parmesan sandwich.
Anonymous More than 1 year ago
The Mediterranean Diet by John Chatham is definitely “top cream” among diet and cookbooks. It is written in clear, engaging voice that presents information in both a sensible and sensitive way. The recipes are delightful and easy to put together, even for those who have a difficult time slowing down enough to truly savor their food. Of course, as part of the Mediterranean way of eating, the book does highly encourage making meal times very special occasions where every mouthful becomes an experience. I encourage anyone who is loves food to add the Mediterranean Diet to their cookbook library.
Foochi20 More than 1 year ago
This cookbook is a good addition to any cookbook collection. The writer’s style is very engaging and there is a clear focus on highlight the advantages of following the Mediterranean diet as a way of improving your health and losing weight. The section on using the Mediterranean style of cooking as a weight loss program details not only food substitutions but an alternative way to view eating. There are an assortment of recipes that use a variety of ingredients.
Anonymous More than 1 year ago
This sounds like a diet plan I can work with.  It's based on the Mediterranean lifestyle of conscious eating - more fruits and vegetables, less meat, processed food, sweets.  Sounds really simple, like we've heard it before, but the book broke down for me exactly how you can lose weight by doing away with the thinking from the old food pyramid, watching your portions, eating several small meals, making healthy snacks readily available so you're never hungry, what kind of exercise constitutes 250 burned calories, etc. This "diet" might stick!
CulturalConsumerist More than 1 year ago
This diet book has good guidelines on how to eat, such as how to properly gauge how much one should eat and which macronutrients the body needs, as well as practicing mindful eating. The recipes were not as interesting as the introduction to the diet. 
Anonymous More than 1 year ago
This was a worthwhile and super quick read with some really nice recipe suggestions that will change up my regular routine in a good way. I wish it had more soups because having multiple courses is an important part of Mediterranean cuisine, but I'm excited to try what was included. One easy aspect of this cuisine is generous helpings of legumes, which can be very filling.
Anonymous More than 1 year ago
If you want to lose weight and love eating fruits and vegetables, the Mediterranean diet is a perfect option for you! This diet puts an emphasis on fresh fruits and vegetables while focusing less on dairy and meat. While losing weight, you will also enjoy several benefits including improved heart health and skin. I definitely recommend this book to anyone! 
Alakecree More than 1 year ago
The Mediterranean Diet: Unlock the Mediterranean Secrets to Health and Weight Loss with Easy and  Delicious Recipes offers readers something most other weight loss plans haven’t...And that is to be able to take the time to savor and enjoy each meal. Yes, you’ll benefits from adding more fruits and vegetables to your diet. Yes, you’ll cut down and red meat and replace it fresh fish and seafood. But the  Mediterranean diet reminds us to see food as more than just another calorie to count, but as an experience to relish and enjoy. It sure has my vote!
Anonymous More than 1 year ago
Best ever!!!
Anonymous More than 1 year ago
Anonymous More than 1 year ago
The Mediterranean Diet is an easy way to stay fit and eat healthy delicious food.  The Mediterranean people, (the people of Spain, Italy and Greece) have been eating this way for ages.  Its no new fad over there.  Its just a sensible way to eat.  They don't gorge themselves on greasy processed foods.  They what's in season locally.  They eat mostly fruits and veggies.  And they eat to enjoy their food.  They eat slowly and savor every bite.  Its as much about how they eat as what they eat.  The Mediterranean menu is hugely expansive and is more about what you can eat than what you need to avoid.