The Ultimate Mediterranean Diet Cookbook: Harness the Power of the World's Healthiest Diet to Live Better, Longer

195 Pages·2015·25.72 MB·English

by  Amy Riolo

Includes
“Amy Riolo has created an authentic, yet
accessible, guide to eating the Mediterranean GLUTEN
diet as it is meant to be eaten. This book
FREE
captures the Mediterranean essence with variations
delicious recipes from a cuisine that is accessible,
favorful, and nutritionally sound.”
—Lidia Bastianich, LidiasItaly.com
“Chef Amy’s passion
and wisdom about the
“Amy Riolo is a true guardian of the techniques
Mediterranean lifestyle
and inherent goodness of the Mediterranean
and diet allows readers
lifestyle! Her food and her philosophy are an
to transcend the level of a
absolute pleasure to read and consume.” Harness the Power of the
cookbook and inspires them
—Chef Jason Roberts, www.chefjasonroberts.com World’s Healthiest Diet to to create food prescriptions that
The Ultimate Live Better, Longer can heal, modify, and even reverse
many modern-day disease states. This
Amy Riolo is a culinary advisor for the Mediterranean
Foods Alliance and an internationally recognized manual for wisdom–based eating should
expert on Mediterranean cuisine and culture. She is be on everyone’s kitchen counter.”
an award-winning author, lecturer, food historian, The Mediterranean Diet—the Way It Is Meant to Be Eaten!
Mediterranean Diet —John R. Principe, M.D., creator and
culinary consultant, and cooking instructor once Reputed for its rich history, gorgeous beaches, and warm blue waters, the Mediterranean
dubbed “Cook to the Kings” by a Cairo newspaper. region is also known for its inhabitants’ long lifespans. Although always touted as healthy, founder of WellBeingMD
She has been an invited guest speaker for Georgetown the Mediterranean diet has recently been elevated to superstar status following the
University, the Smithsonian Institution, the Kennedy results of a major scientifc study that showed eating the Mediterranean way dramatically “Amy Riolo’s The Ultimate Mediterranean
Center, and numerous other venues. Amy makes decreases the incidence of major illnesses such as heart disease and strokes. By simply
Cookbook Diet Cookbook entices gourmands and
frequent appearances on numerous television and following a Mediterranean diet rich in olive oil, nuts, beans, fsh, fruits, and vegetables—
nutritionists alike with authentic recipes
radio programs, both in the United States and abroad, even drinking wine with meals—you can prevent disease and prolong your life.
that are easy to create and a beautiful
including Fox TV, CBS, the Travel Channel, Martha Amy Riolo
Stewart Living Radio, and many others. Amy also Using the Mediterranean diet pyramid as a guide, internationally recognized Mediterranean memoir that is a delight to read.“
creates and appears weekly in ninety-second cooking diet expert, Amy Riolo, presents the authentic Mediterranean lifestyle and cuisine. Forgoing —Luigi Diotaiuti, author, sommelier,
videos entitled “Culture of Cuisine,” which air on adaptations of the diet commonly seen in other cookbooks, Riolo features recipes from
chef/owner Al Tiramisu
nationally syndicated news shows in 28 different all countries in the Mediterranean region and clearly explains what is eaten and why.
channels across the United States, totaling a reach Drawing upon the latest research and clinical fndings, The Ultimate Mediterranean Diet
of over 300 million viewers. Amy writes freelance Cookbook features 100 authentic, easy recipes and Mediterranean lifestyle tips that will let
articles for Cooking Light magazine and her work has you eat deliciously and harness the power of the world’s healthiest diet.
appeared in the Washington Post, Wall Street Journal,
Cornell Alumni Magazine, Popular Anthropology
Magazine, as well as Egyptian newspapers and
hundreds of blogs. ISBN: 978-1-59233-648-7
$22.99 US | £14.99 UK | $24.99 CAN
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THE ULTIMATE MEDITERRANEAN DIET COOKBOOK Amy Riolo
EAN
Amy Riolo
Harness the Power of the World’s
The Ultimate Healthiest Diet to Live Better, Longer
Mediterranean Diet
Cookbook
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To the memory of my nonna, Angela Magnone Foti, for showing me that food is
the foundation upon which our families, communities, cultures, and lives are built
© 2015 Fair Winds Press
First published in the USA in 2015 by
Fair Winds Press, a member of
Quarto Publishing Group USA Inc.
100 Cummings Center
Suite 406-L
Beverly, MA 01915-6101
www.fairwindspress.com
Visit www.QuarrySPOON.com and help us celebrate food and culture one spoonful at a time!
All rights reserved. No part of this book may be reproduced or utilized, in any form or by any means,
electronic or mechanical, without prior permission in writing from the publisher.
19 18 17 16 15 1 2 3 4 5
ISBN: 978-1-59233-648-7
Digital edition published in 2015
eISBN: 978-1-62788-304-7
Library of Congress Cataloging-in-Publication Data
Riolo, Amy.
The ultimate Mediterranean diet cookbook : harness the power of the world's
healthiest diet to live better, longer / Amy Riolo.
pages cm
ISBN 978-1-59233-648-7 (paperback)
1. Cooking, Mediterranean. 2. Diet--Mediterranean Region. 3. Longevity—
Nutritional aspects. I. Title.
TX725.M35R56 2015
641.59'1822--dc23
2014041235
Cover and book design by Laia Albaladejo
Photography: Glenn Scott Photography; food styling, Natasha Taylor; accent images, Shutterstock.com
Illustration, page 7, Mattie Wells
Printed and bound in China
The information in this book is for educational purposes only. It is not intended to replace the advice of a physician
or medical practitioner. Please see your health care provider before beginning any new health program.
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Contents
Introduction: Welcome to the Mediterranean Diet 6
1. T he Healthiest Diet in the World:
Benefits of the Mediterranean Diet 9
2. P lant–Based Foods:
The Foundation of the Mediteranean Diet 15
3. F ish & Seafood:
Savoring the Bounty of the Mediterranean Sea 105
4. D airy & Poultry: Farm-Fresh Flavors 127
5. M eat & Sweets: Mediterranean Indulgences 159
Mediterranean Cooking Basics 182
The Mediterranean Pantry 184
Bibliography 186
Index 18
Acknowledgments 192
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Introduction: Welcome to the Mediterranean Diet
I learned that three factors hold true throughout the
"Let food be thy medicine, and medicine Mediterranean region:
thy food"—Hippocrates
t Food is treated as medicine.
t Moderation is key.
My personal relationship with Mediterranean cuisine t An active physical and social lifestyle is
did not begin with a so-called diet. It began in the mandatory.
kitchens and at the tables of my grandmothers. With
Since these elements have been practiced since
them, I learned that food was not just something to
antiquity in the twenty-seven countries in the re-
fill our stomachs, but a powerful tool that affected our
gion—countries as diverse as France, Israel, Egypt, and
moods, daily lives, holidays, and wellbeing. Our food
Morocco—they are second nature to the people living
provided our family with a sense of tradition and an
there. My mission with 5IF6MUJNBUF.FEJUFSSBOFBO
important cultural rite that connected us with our an-
%JFU$PPLCPPLis to illustrate the easiness, effective-
cestors and our relatives overseas. To my grandmoth-
ness, and deliciousness of the Mediterranean diet in
ers, food was also medicine, and they had an edible
the most comprehensive, easy to implement, and fun
remedy for almost every ailment.
manner possible.
Somewhere along the line, however, things changed.
I purposely chose the recipes in this cookbook because
As our family became busier and people began re-
of their taste, authenticity, and nutritional value. Not
locating for work, many of our traditional foodways
only are most of them low in fat, cholesterol, and so-
were lost. Eating in restaurants and taking medicine
dium, they are also packed with vitamins, minerals, and
began to replace homemade food and natural reme-
healthful properties that our bodies crave. The recipes
dies.
are organized in the same format as the Mediterranean
In the United States, the majority of my family mem- Diet Pyramid, (opposite), offering the most varieties of
bers suffer from heart disease, diabetes, hypertension, foods that we should eat the most of, and the least of
and high cholesterol. It was a fact of life that I be- foods we should limit. Each recipe contains a Mediterra-
lieved to be genetic until I had the opportunity to visit nean Tradition to enhance the daily living aspects of the
relatives in my ancestral homeland in Calabria, Italy. eating plan, and meal plans and serving suggestions are
I was struck by how much healthier they were than noted, Mediterranean style.
our American family. When I asked the Italian relatives
I personally love the Mediterranean diet because it of-
about their health, they had, thankfully, no major prob-
fers great-tasting food with rich traditions attached to
lems to report. We shared the same genes, the same
them. Just like a multigenerational family sitting at an
looks, character traits, and sometimes even the same
open air table, the Mediterranean diet pleases all ages
names, but those who grew up in Italy were decidedly
and palates. I hope that this book inspires more shared
healthier. It was at that moment that I became a fan of
memories at the table, as well as happiness and health
the Mediterranean diet and lifestyle.
to everyone who reads it!
I ended up returning to Italy not long after that trip
Enjoy with pleasure and health,
and living there for a year. I wanted to truly immerse
myself in the culture and reap the benefits of its —Amy Riolo
healthful lifestyle. I also wanted to be able to translate
the living traditions into simple acts that anyone, any-
where could incorporate into their lifestyle to achieve
optimal health. Years later I had the opportunity to live
in and visit other Mediterranean countries, and my re-
search continued. I began searching for commonalities
that could benefit people everywhere.
6 THE ULTIMATE MEDITERRANEAN DIET COOKBOOK
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The Mediterranean Diet Pyramid
MEATS AND SWEETS
Less often
DRINK WATER
POULTRY, EGGS, CHEESE, AND YOGURT
Moderate portions, daily to weekly
FISH AND SEAFOOD
Often—at least two times per week
WINE
In moderation
FRUITS, VEGETABLES, GRAINS
(MOSTLY WHOLE), OLIVE OIL,
BEANS, NUTS, LEGUMES AND
SEEDS, HERBS, AND SPICES
Base every meal on these foods.
BE PHYSICALLY ACTIVE
Enjoy meals with others
7
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