Cooking Well: Mediterranean: Secrets of the World's Healthiest Diet, Over 125 Quick & Easy Recipes

319 Pages·2009·2.31 MB·English

by  Marie-Annick Courtier

We have long known that proper nutrition plays an important role in
health safeguarding and preventing the onset of disease. The Cooking
Well series was created to help you learn more about the important role
of nutrient-rich meals in leading a healthy lifestyle, such as those found
in many Mediterranean countries. With Cooking Well, you will discover
that there are many enjoyable ways to prepare delightful, great-tasting
meals that are packed with a variety of healthful benefits.
Chef Marie-Annick Courtier, a well-known culinary and health expert,
has utilized her background in nutrition and health studies to create easy
to prepare meals that are good for you, and so delicious that you and
your entire family can enjoy them together. Chef Marie was born in
Paris, where she acquired a knowledge of fresh, flavorful food that she
incorporates into her healthy recipes. Today, Chef Marie is a widely-
published author who also owns and operates a personal chef service.
Hatherleigh has a long history of providing our readers with books that
help to improve their lives, whether through exercise, nutrition, or
mental wellbeing. We are pleased to share with you the message of good
health in the Cooking Well series.
—Andrew Flach, Publisher
Table of Contents
Part I: Why Follow a Mediterranean Diet?
How a Mediterranean Diet Can Improve Your Health
Dietary Suggestions for a Healthy Lifestyle
Part II: Maintaining a Healthy Diet
Tips on Shopping
Prepping Your Kitchen
A Chef’s Secrets for Easy, Quick Meals
Part III: The Meals
About the Recipes
Breakfast
Soups/Salads
Fish/Seafood Entrées
Meat/Poultry/Vegetable Entrées
Side Dishes/Snacks
Desserts
Appendix A: Substitutions
Appendix B: Meal Diary and Sample Menu
Part I
Why Follow a
Mediterranean
Diet?
Chapter 1
How a Mediterranean
Diet Can Improve
Your Health
There are numerous scientific studies promising that a
Mediterranean diet can lead to better health. However, there are also
some concerns regarding the relatively high percentage of fat in such a
diet. The fundamentals of a Mediterranean diet are fairly well known
today, but what most people don’t realize is how easy it is to improve on
its great, healthy foundation to create a low-fat, nutritious meal plan.
When people think of a “Mediterranean diet,” countries such as Spain,
France, Italy, Greece, Cypress, Turkey, or Morocco come to mind. Most
foods found in those countries are available anywhere in the world
today, including the United States. What is less available, however, are
Mediterranean fish such as bream, dentex or turbot. Not to worry,
though, as these can easily be substituted, in most recipes, with local
healthy fish including red porky, sheepshead, or flounder.
The food itself is not the only factor that makes Mediterranean diets so
effective in improving overall health (as shown by the fewer instances of
heart attack and chronic disease in the Mediterranean Basin, compared
to the United States). How citizens of Mediterranean countries view their
food and their lifestyle plays a huge role in their health. They view
eating as a pleasurable and relaxing experience. Their time spent eating
is also time for socializing, and consequently becomes a priority in their
lives. Their culture establishes meal rituals that are passed from
generation to generation. Sitting down with friends and family to relax
and enjoy mealtime is a priority. Fresh ingredients are used for
preparing meals, and convenience foods take second place in their diet.
Their meals consists mostly of:
Lots of fruits and vegetables
Beans, potatoes, and grains
Fresh fish, poultry, and limited red meat
Some eggs and dairy products
Nuts and seeds
Olive oil
Moderate consumption of wine, desserts, and chocolates
Cooking with flavorful ingredients is very important in a
Mediterranean diet. Locals in this part of the world consider flavorful
ingredients to be a major part of life’s many pleasures. Cooking is often
done with family and friends, simply because they love to socialize
around food, and everyone loves taking part in creating the meal they
are about to enjoy. Though they may no longer spend hours in the
kitchen, as previous generations did, Mediterranean families are still
concerned with the food they serve on a daily basis. They prepare easier,
quicker recipes and continue to keep children involved in the process,
while emphasizing the importance of the meal rituals. It is not
uncommon in this region to be invited into a neighbor’s home to share a
simple meal, often paired with a wonderful wine. More than likely, one
of the conversations around a simply decorated table will include
discussion about a great restaurant or some kind of newfound food or
wine treasure. In this way, the meal is not only sustenance for their
bodies, but also serves as a talking point and a way of sharing quality
time with loved ones, which is one major reason why eating is such a
pleasurable experience in those countries.
Mediterranean locals are well aware of what is healthy for them, but
are not obsessive about their diet. Obviously, staying healthy is not only
about food, but also involves physical activity. In Mediterranean
countries, walking to work or using public transportation to visit
outdoor markets is the norm. Locals walk to different stores to find
specific ingredients, or go for a leisurely walk after a nice meal to help
digestion. They might play soccer or take a swim with friends or family.
The children may run or play hide-and-seek around a small park, while
older men and women may play la pétanque (known as bocce in Italy)
on a daily basis. Exercising is thought of as a social, fun activity. Sure,
everyone is concerned with health, but what really matters is enjoying a
good time with family and friends, while you maintain an active
lifestyle.
It is this combination of good nutrition and a healthy lifestyle that is
the key to better health, longevity, happiness, and youthfulness.
My goal with this book is to communicate the joy of a healthy lifestyle
and healthy eating, and to make an already healthy diet even healthier. I
have improved the nutrition ratio of some key components in popular
Mediterranean recipes and have also reduced fat content as much as
possible, while maintaining a healthy approach to an enjoyable way of
eating.
Chapter 2
Dietary Suggestions
for a Healthy
Lifestyle
To improve your health, you need to take care of yourself and the
first step is to respect your body by giving it the food that will
benefit it the most. Your meals should include a wide selection of fresh,
wholesome foods to satisfy not only your personal taste, but also your
nutritional needs. Focus on purchasing fresh, and preferably organic
foods. Limiting the amount of chemicals, colorings, preservatives, and
additives in your food will benefit your body and decrease your chances
of developing food allergies, sensitivities, inflammation, and even
diseases.
Reduce animal proteins, particularly beef, lamb, and pork while
increasing plant proteins such as beans. Increase your intake of fish as a
good source of Omega-3 fatty acids.
Use canola oil, olive oil, and grapeseed oil (a great substitution for
butter because of its buttery flavor) which are the healthiest fats for
cooking. These oils—as well as flaxseed oil, fish oil, and walnut oil—
should be used for salads or other cold dishes. Remember that these are
still fats, and you should use as little as possible, as outlined in the
recipes in this book.
Steam or parboil vegetables briefly to preserve their vitamins and
minerals. These techniques will also reduce the amount of calories in
casseroles and other vegetable dishes, which can sometimes be very
high. To avoid boredom with steamed or parboiled vegetables, sprinkle
lemon or lime juice over them, try mixing vegetables with homemade