Clean Eating Kitchen: The Low-Carb Mediterranean Cookbook by Michelle Dudash Tips for Getting Started You don’t have to go all in, go “cold turkey,” or give up all the foods you love. It’s about balance over time. Here are more tips:Listen to your body. Eat when you are truly hungry. Don’t eat when you’re not hungry.Feed the beast. Some days you may feel that you need more carbs, and that is completely okay. Factors like grueling workouts and hormonal fluctuations can affect metabolic needs.If you don’t like it, change it. If you hate eating raw veggie sticks, then don’t! There are so many delicious foods out there and available. Eat what you enjoy that fits into your plan.Shed the guilt. If you choose to eat something that isn’t on your plan, acknowledge why you did it and move on. Beating yourself up about it will get you nowhere, damaging your relationship with food. And there’s no such thing as “good” or “bad” foods. Some are healthier and some are less so. Strive to choose more of the healthful ones, and leave it at that. Ease in on the high-fiber foods. It really does take time for your body to adjust to a high-fiber diet to avoid any unpleasantries like gas and bloating. The bacteria in your gut need time to ramp up gradually to handle the load. If you are on diabetes medication, always check with your doctor or dietitian first before making changes to your carbohydrate intake. A low-carb diet is not suitable for children, pregnant women, and breastfeeding women. These groups can enjoy the recipes in this book, but add in some fruits, whole grains, and starchy vegetables for some healthful carbs.Perhaps most importantly, enjoy every bite! Life is short. Eat flavorful food that energizes you, brings you joy, and gives you vitality, inside and out. This book includes the healthiest, most crave-worthy ingredients and flavors of the Mediterranean diet that are sure to induce wanderlust, including: Lively Starters: Appetizers, Salads, Snacks, Soups, and Sips | GREEK 7-LAYER HUMMUS DIP I served this to my gaggle of girlfriends for a pre-dinner wine and snack meet-up during an active tennis vacation and it was so easy to throw together while feeling oh-so Mediterranean, fresh, healthy, and light. 1 pan + 9 women = gone. Serve with your favorite dipping vessels, like red bell pepper planks, celery sticks, and sliced zucchini. Satisfying Plant-Based Meals | 30-MINUTE PANTRY SHAKSHUKA Before being a darling of social media food pics, shakshuka has existed in Mediterranean cuisine for centuries in a variety of shapes and forms, depending on the country. While it may sound exotic, rest assured you probably have nearly everything you need in your fridge and pantry to prepare this dish. Succulent Seafood | SAUTÉED TILAPIA PROVENÇAL This dish reminds me of countless meals I’ve enjoyed in the Mediterranean: light, delicious, fresh, seafood-y, and tomatoey. It’s ready in 30 minutes and cooked on your stovetop. While tilapia isn’t exactly Mediterranean, it is similar to so many European whitefish and is easy to find fresh in the U.S. Just opt for those from the U.S., Mexico, Indonesia, or Argentina, which has the cleanest ponds, or from big lakes. Avoid tilapia from Thailand and China. Or substitute with another whitefish like flounder. Savory Chicken, Beef, Pork, and Lamb | SHEET PAN PORK TENDERLOIN WITH GRAPES, WALNUTS, AND BLUE CHEESE A handful of grapes goes a long way in contributing juicy pops of flavor with no added sugar. Vibrant Vegetable Sides | ROASTED CAULIFLOWER WITH CASHEWS AND TURMERIC It is surprising how satisfying and filling this cauliflower can be! I tend to gobble this up while preparing the rest of dinner. La Dolce Vita: Sweets and Fruit Dishes | MINI RICOTTA CHEESECAKES WITH WALNUT CRUST Ricotta, an Italian cheese made from the whey left over from other cheeses, has a light texture but rich taste and isn’t tangy like cream cheese. It’s what is used in lasagna fillings, but when you puree it, like in this recipe, it’s no longer grainy and becomes silky smooth. You can make these cheesecakes with or without the crusts. Either way, you’ll have a satisfying, creamy dessert.
✔ Author(s): Michelle Dudash
✔ Title: Clean Eating Kitchen: The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health-More Than ... Meals to Prepare in 30 Minutes or Less
✔ Rating : 4.3 out of 5 base on (251 reviews)
✔ ISBN-10: 1592339883
✔ Language: English
✔ Format ebook: PDF, EPUB, Kindle, Audio, HTML and MOBI
✔ Device compatibles: Android, iOS, PC and Amazon Kindle
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