What Is the New Mediterranean diet? Simply put, the New Mediterranean Diet is a forward-looking culinary method that blends cutting-edge science with delicious food to optimize health, wellness, and longevity. This book is based on two principles: First, that good food is the foundation of good health; and second, that science is a tool we can use in the kitchen to maximize nutrition in our meals. We, the authors of The New Mediterranean Diet Cookbook, are a team of chefs, scientists, and health care providers who collectively possess decades of experience— in the kitchen and in laboratories, hospitals, and other settings that focus on caring for people with chronic diseases. We hope that this book will guide you to build healthy meals at home and that it will transform your kitchen into the most important room in your house: a meeting point for science, nutrition, and great taste. Welcome to being a chef and a scientist! And, most importantly, bon appétit! NEW MEDITERRANEAN STAPLE FOODS The Seven New Mediterranean High-Fat Superfoods 1. Salmon & Other Fatty Fish: Salmon and other fatty fish are rich in the fat DHA, which is important for brain health. 2. Extra-Virgin Olive Oil (EVOO): The body makes OEA—a fat-burning, fullnesscausing molecule—from the oleic acid in EVOO. 3. Avocado & Avocado Oil: High-MUFA avocado oil is great as a cooking oil. 4. Macadamia Nuts & Macadamia Oil: Macadamia are the King of Nuts because they are basically free from the anti-nutrient phytic acid, inflammatory omega-6 fats, and carbs. 5. Dark Chocolate & Cacao: "Cacao” is the most natural form of chocolate and confers the greatest health benefits. Alternatively, you can buy “high-flavanol” cocoa and chocolate. 6. Sesame: Sesame seeds, sesame oil, and tahini break the general rule that fat sources rich in omega-6 are inflammatory because sesame products contain the Terrific Trio of antioxidant, anti-inflammatory molecules: sesamin, sesamolin, and sesamol. 7. Coconut: Although coconut is rich in saturated fat, the saturated fat is unique. Most of it doesn’t go straight into your main blood circulation, but to your liver. FOUR RUNNERS-UP Chia Seeds Flax seeds Eggs Liver SUPERFOOD SHAKSHUKA Shakshuka is a Mediterranean breakfast dish in which eggs are gently baked in a tomatobased sauce, and lately it’s been popping up on brunch menus just about everywhere. This avocado-topped version was contributed by Dr. Mark Cucuzzella, a physician, author, father, professor of medicine, and superstar runner who has completed more than a hundred marathons and ultramarathons and who knows a thing or two about how diet affects sports performance. Mark says, “For me, eggs, sheep’s and goat’s cheese, and colorful non-starchy vegetables are magic foods. By preventing inflammation, they help my body burn clean!” 4:1 HUMMUS The 4 parts fat to 1 part protein plus carbs diet is an extra-fatty ketogenic diet used to treat neurological disorders. This “hummus” was contributed by Dr. Chris Palmer, a Harvard psychiatrist and the world’s leading expert on using ketogenic diets for mental health. Dr. Palmer says, “The 4:1 diet can be difficult to follow, but delicious recipes like this one make it easier. Keep a batch of this spread on hand in your fridge: it’s delicious on anything. Its versatility is what makes it such a powerful medical treatment!” SUPERFOOD SALMON SALAD BOWL This Mediterranean superfood salad is the ultimate throw-together meal for when time is precious, but you don’t want to skimp on nutrients. It’s packed with omega-3 and boasts a pantheon of micronutrients, in particular vitamins A, B6, B12, C, and E, thiamin, riboflavin, niacin, folate, pantothenic acid, betaine, copper, and selenium. But that’s just the tip of the iceberg. Capers, Kalamata olives, and wild Alaskan sockeye salmon also happen to be the three richest sources of the three most powerful antioxidants on the planet: quercetin, hydroxytyrosol, and astaxanthin, making this salad a real anti-inflammatory powerhouse. MOROCCAN POWER BOWLS This vibrant Moroccan-inspired dish features melt-in-your-mouth lamb patties served with golden cauliflower rice and fresh spinach. Macadamia “chickpeas,” coated in a harissa spice mixture and then roasted, are the cherries on the low-carb cake! What’s more, this recipe’s two leading ingredients, lamb and macadamia, are among the two richest sources of conjugated linoleic acid and palmitoleic acid, respectively, both of which may help reduce body fat and improve insulin sensitivity. HALLOUMI CURRY SKILLET Salty, chewy Halloumi cheese makes a delicious veggie alternative to meat in homemade curries. That said, this creamy one-pot meal works with any protein, so switch things up if you’re not a vegetarian. It’s also super low in inflammatory omega-6, and if you use ghee instead of avocado oil, you can drop the omega-6 to 3 percent (less than 0.5 gram)! PANCETTA-WRAPPED SEA BASS SHEET PAN This one-pan meal, featuring tender sea bass wrapped in crispy pancetta and baked with pesto-zucchini nests plus creamy mozzarella, was contributed by Ivor Cummins, also known as the “Fat Emperor.” A biomedical engineer by training, Ivor dedicated himself to studying nutrition science when he was diagnosed with fatty liver disease. He quickly reversed his condition and has since become a pioneer in nutrition science. With less than 5 percent carbs, this dish is an elegant, heart-healthy take on surf and turf! ROASTED EGGPLANT WITH TAHINI DRESSING Spiked with homemade tahini dressing, this simple side only calls for a handful of ingredients, and it goes so well with Mediterranean mains such as grilled lamb and fish. If you needed another reason to try it: Eggplant gets its rich purple hue from the antioxidant nasunin, which also protects the heart, and nasunin levels actually increase when the vegetable is cooked. LEMON COCONUT CAKE Birthdays and other special celebrations mean cake, and this one is sure to be the crowning glory of yours! You won’t believe it when you taste it, but yes, this moist, zingy lemon cake is low-carb. Top it with fluffy whipped cream and finish it with crunchy toasted coconut flakes, then dig right in.
✔ Author(s): Martina Slajerova,Thomas DeLauer,Nicholas Norwitz,Rohan Kashid
✔ Title: The New Mediterranean Diet Cookbook: The Optimal Keto-Friendly Diet that Burns Fat, Promotes Longevity, and Prevents Chronic Disease (Volume 16) (Keto for Your Life, 16)
✔ Rating : 4.6 out of 5 base on (784 reviews)
✔ ISBN-10: 1589239911
✔ Language: English
✔ Format ebook: PDF, EPUB, Kindle, Audio, HTML and MOBI
✔ Device compatibles: Android, iOS, PC and Amazon Kindle
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