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

195 Pages·2015·25.72 MB·English
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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 Visit quarryspoon.com Follow us on TheUltimateMediterraneanDiet_JACKET.indd 1 12/8/14 1:10 PM Job:11-42129 Title: FW -Ultimate Mediterranean Diet Cookbook AC72848 (204) Dtp:LY Page:PB Flap 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 42129 - Ultimate Mediterranean Diet Cookbook_int.indd 1 11/25/14 12:59 PM 42129 - Ultimate Mediterranean Diet Cookbook_int.indd 1 Job:11-42129 Title:FW - Ultimate Mediterranean Diet C1o1o/2k5b/1o4o k 12:58 PM (Text) Dtp:LY Page:1 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. 42129 - Ultimate Mediterranean Diet Cookbook_int.indd 2 11/25/14 12:59 PM 42129 - Ult 42129 - Ultimate Mediterranean Diet Cookbook_int.indd 2 11/25/14 12:58 PM 42129 - Ult Job:11-42129 Title:FW - Ultimate Mediterranean Diet Cookbook (Text) Dtp:LY Page:2 14 12:59 PM 42129 - Ultimate Mediterranean Diet Cookbook_int.indd 3 11/25/14 12:59 PM 14 12:58 PM 42129 - Ultimate Mediterranean Diet Cookbook_int.indd 3 11/25/14 12:58 PM book Job:11-42129 Title:FW - Ultimate Mediterranean Diet Cookbook ge:2 (Text) Dtp:LY Page:3 42129 - Ultimate Mediterranean Diet Cookbook_int.indd 4 11/25/14 12:59 PM 42129 - Ult 42129 - Ultimate Mediterranean Diet Cookbook_int.indd 4 11/25/14 12:58 PM 42129 - Ult Job:11-42129 Title:FW - Ultimate Mediterranean Diet Cookbook (Text) Dtp:LY Page:4 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 14 12:59 PM 42129 - Ultimate Mediterranean Diet Cookbook_int.indd 5 11/25/14 12:59 PM b1o4o k 12:58 PM 42129 - Ultimate Mediterranean Diet Cookbook_int.indd 5 Job:11-42129 Title:FW - Ultimate Mediterranean Diet C1o1o/2k5b/1o4o k 12:58 PM ge:4 (Text) Dtp:LY Page:5 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 42129 - Ultimate Mediterranean Diet Cookbook_int.indd 6 11/25/14 12:59 PM 42129 - Ult 42129 - Ultimate Mediterranean Diet Cookbook_int.indd 6 11/25/14 12:58 PM 42129 - Ult Job:11-42129 Title:FW - Ultimate Mediterranean Diet Cookbook (Text) Dtp:LY Page:6 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 14 12:59 PM 42129 - Ultimate Mediterranean Diet Cookbook_int.indd 7 11/25/14 12:59 PM 14 12:58 PM 42129 - Ultimate Mediterranean Diet Cookbook_int.indd 7 11/25/14 12:58 PM book Job:11-42129 Title:FW - Ultimate Mediterranean Diet Cookbook ge:6 (Text) Dtp:LY Page:7 42129 - Ultimate Mediterranean Diet Cookbook_int.indd 8 12/15/14 12:27 PM 42129 - Ult 42129 - Ultimate Mediterranean Diet Cookbook_int.indd 8 11/25/14 12:58 PM 42129 - Ult Job:11-42129 Title:FW - Ultimate Mediterranean Diet Cookbook (Text) 12 - A C 7 2 8 5 9 Dtp:LY Page:8

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