Table of Contents

Introduction 1 About This Book 1

Conventions Used in This Book 2

Foolish Assumptions 3

Icons Used in This Book 3

Where to Go from Here 4

Chapter 1: Journeying to Club Med: What?s This Diet All About? 5

Identifying the Flavors of the Mediterranean Coast 7

Discovering Where the Food Comes From 9

Eating and Living the Mediterranean Way 11

Chapter 2: Savoring the Benefits of Eating Mediterranean 21

Highlighting the Main Nutrients of the Mediterranean Diet 22

Understanding the Importance of Wine 31

Looking at the Mediterranean Diet?s Effect on Heart Disease 33

Fighting Cancer 34

Battling Diabetes 35

Aging Gracefully: Anti-Aging Tips from the Mediterranean 37

Chapter 3: Losing Weight with the Mediterranean Diet 39

Focusing on Lifestyle Changes 40

Considering Calories without Counting Them 45

Suppressing Your Appetite Naturally 51

Controlling Food Cravings 54

Mastering the Art of Mindful Eating 57

Maximizing Your Metabolic Rate 59

Chapter 4: Planning, Shopping, and Cooking for Success 61

Grasping the Importance of Meal Planning 62

Stocking Mediterranean Staples 68

Cooking with Oils 72

A Pinch of This and a Pinch of That: Using Herbs and Spices 76

Chapter 5: Making Mediterranean-style Main Dishes 79

Vegetable Omelet 80

Zucchini and Goat Cheese Frittata 81

Dilled Eggs 82

Lentil Soup with Tomatoes and Spinach 83

Chicken Stew with Chickpeas and Plum Tomatoes 84

Char-Grilled Chicken with Feta over Mixed Greens 85

Grilled Salmon with Caramelized Onions over Mixed Greens 86

Puttanesca 87

Baked Eggplant Parmesan with Linguini 88

Pizza Dough 89

Sausage and Pepper Pizza 90

Roasted Vegetables with Feta Cheese Pita 91

Oven-Fried Fish Sandwich with Fresh Spring Mix 92

Sautéed Chicken Breasts in Red Wine Tomato Sauce 93

Grilled Yogurt Chicken with Mint 94

Grilled Tuna with Braised Fennel 95

Sautéed Shrimp with White Wine and Feta 96

Chapter 6: Stepping Up the Flavor with Side Dishes 97

Cucumber Yogurt Sauce 98

Tomato, Cucumber, and Basil Salad 99

Pomegranate Salad 100

Roasted Broccoli and Tomatoes 101

Sautéed Eggplant with Tomatoes and Black Olives 102

Garlic and Lemon Roasted Potatoes 103

Curry-Roasted Cauliflower 104

Grilled Fennel 105

Rice-Stuffed Tomatoes 106

Golden Pilaf 107

Bulgur Salad with White Beans and Spinach 108

Spinach and Lentils with Feta 109

Beet and Kidney Bean Salad 110

Savory Fava Beans with Warm Pita Bread 111

Falafel 112

Chapter 7: Starting and Ending with Style: Appetizers and Desserts 113

Toasted Almonds 114

Toasted Pita Chips 115

Hummus 116

Roasted Eggplant Dip (Baba Gannoujh) 117

Goat Cheese with Honey and Fruit 118

Tomato and Mozzarella Bites 119

Italian Bruschetta 120

Pan-Grilled Shrimp 121

Ricotta Cake 122

Rice Pudding 123

Baked Farina124

Panna Cotta 125

Crepes with Berries 126

Lemon Ices 127

Orange Cardamom Cookies 128

Chapter 8: Ten Tips for Getting More Plant-Based Foods in Your Diet 129

Keeping Sliced Vegetables on Hand 130

Including a Fruit or Vegetable with Every Meal 130

Keeping a Fruit Bowl on Your Counter 131

Adding Fruit to Your Cereals 131

Dressing Up Your Salad with Fresh Fruits and Vegetables 132

Sneaking Veggies and Herbs into Your Egg Dishes 132

Punching Up Your Pasta with Fresh Produce 133

Starting Off with a Little Vegetable Soup 134

Supercharging Soups and Stews with Whole Grains 134

Adding Beans to, Well, Everything 134

About the Author

Meri Raffetto, RD, LDN, is a registered dietitian and recognized professional in nutrition and wellness. Wendy Jo Peterson, MS, RD, has more than 10 years of experience working to enhance the nutrition and wellness of her clients.