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From the creator of Clean Eating Kitchen, Michelle Dudash presents The Low-Carb Mediterranean Cookbook with simple, plant-focused recipes for lifelong health.
The Mediterranean diet holds the top rank for being easy to follow and delivering proven results for improved heart health and blood sugar management, decreased risk of cancer, and increased longevity. This cookbook combines the best aspects of the Mediterranean diet with more than 100 nutritious recipes that help the whole family eat clean including 60 meals that can be prepared in 30-minutes or less.
Clean Eating Kitchen: The Low-Carb Mediterranean Cookbook delivers the benefits of the Mediterranean diet with fewer carbs, satisfying a mostly plant- and seafood-based regimen that is higher in protein and good fats. This book includes the healthiest, most crave-worthy ingredients and flavors of the Mediterranean diet that are sure to induce wanderlust, including:
Greek Spinach Pie with Almond Flour CrustLebanese Meat Pies with Ground Beef and LemonChickpea Vegetable Stew with Turmeric and CuminLentil Fattoush Salad with Caramelized Red OnionsSheet Pan Pork Tenderloin with Grapes, Walnuts, and Blue CheeseMoroccan-Spiced Lamb Chops with MintChicken Gyro Lettuce WrapsShrimp with Zoodles and Fresh Tomato SauceAnd, Burrata Cheese with Balsamic-Marinated Strawberries
With low-carb and low-sugar recipes packed with protein, you and your family can stay healthy by following one of the best eating lifestyles in the world. Enjoy simple, wholesome meals that leave everyone around the table happy and satisfied with the Clean Eating Kitchen: The Low-Carb Mediterranean Diet Cookbook.
From the Publisher
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.
Publisher : Fair Winds Press; 1st edition (July 6, 2021)
Language : English
Paperback : 176 pages
ISBN-10 : 1592339883
ISBN-13 : 978-1592339884
Item Weight : 1.15 pounds
Dimensions : 7.5 x 0.6 x 9.2 inches
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