The Mediterranean isn’t just known for its picturesque ocean views – nutritionists have touted the unique components of the diet in this area for years. The Mediterranean diet is as colorful as its vistas, ranging from fruits, vegetables, legumes, whole grains, and healthy fat. Plus, there is little to no processed food involved. Research published in ScienceDirect’s journal repository has found that a Mediterranean diet enriched with high-quality extra virgin olive oil combatted inflammation and improved lactic acid gut microbiota. Additionally, oxidative stress levels for overweight and obese patients were improved. In another study, a Mediterranean diet high in monosaturated fatty acids reduced metabolic stress and enhanced oxidative phosphorylation activity – an energy system that burns fat.
However, for kitchen first-timers who want to take charge of their nutrition, this diet’s variety of ingredients and cooking methods may initially overwhelm you. Nutrition is a science, and having reliable, accessible resources such as e-books can make a world of difference. Fortunately, Everand’s e-book library is well-stocked with titles from chefs, dietitians, and health experts like Mediterranean Diet Meal Prep Cookbook and Eat Like a Greek. You can access their long list of titles from any web browser or mobile device, making it easy to pull up a recipe to make a tasty meal. The beauty of e-books is getting helpful guidance from a food expert so you can learn to make Mediterranean fare instead of potentially spending more at a restaurant. Here are a few e-books to kick-start your healthy lifestyle:
Mediterranean Diet: 100+ Mediterranean Diet Recipes & Desserts You Can Cook At Home
In our “Real Food” post, we discussed the importance of balance and flexibility, rather than restriction, to cultivate a healthy relationship with food. With a Mediterranean diet, the key is not to see food as the enemy; instead, it’s your ally in building a healthier metabolism. This beginner-friendly and comprehensive guide by Kevin Gise is all about not starving yourself, focusing instead on the nutritious but filling qualities of fresh whole foods, fish, and dairy. The dessert ideas in this title will also keep you from feeling deprived if you have a sweet tooth. With the change of perspective this book provides, readers will learn to value food for its nutritional value rather than its caloric value.
My Greek Table: Authentic Flavors and Modern Home Cooking from My Kitchen to Yours
From hummus to horiatiki to souvlaki, the Greeks sure know how to make a great meal without packing on the pounds. Award-winning author and celebrity chef Diane Kochilas draws the curtain on her personal kitchen, featuring classic and contemporary Greek dishes inspired by her travels and family gatherings. Learn to make salads, savory pies, vegetarian gyro, and more to enhance your Mediterranean culinary repertoire. When you inject fun and enjoyment into your diet through unique dishes, you’ll stop seeing it as a chore, improving adherence and long-term success with the diet.
The Everything Mediterranean Instant Pot Cookbook
A OnePoll survey of 2,000 participants found that 34% think their diet will be the most challenging aspect to improve in 2024, even higher than their love lives at 22%. After all, we don’t always have the time or energy to whip up a complicated dish. Chef Effect presents us with 101 instant pot-friendly Mediterranean recipes so you can save time without scrimping on health. Focusing on protein-loaded ingredients like lamb, chicken, and salmon, plus healthy pasta with vegetables, home cooks will have more than a few options for those lazy Sunday afternoons.
Dash and Mediterranean Diet for Beginners: The Ultimate Healthy Eating Formula and Weight Loss Program
The Dietary Approaches to Stop Hypertension (DASH) diet, promoted by the National Heart, Lung, and Blood Institute, seeks to encourage heart-healthy eating patterns to reduce the risk of chronic disease. Bobby Murray’s title combines the health-enhancing benefits of the DASH and Mediterranean diets, including advice on adapting the diet to your budget and taste preferences. It also has tips on transitioning to this diet after extensive periods of unhealthy eating.
It never hurts to be a little healthier, whether the food on our plate or the books we read. With these titles, you’re well on your way to becoming a Mediterranean home chef.
Article contributed by Rose Jenson
Rose is a full-time blogger and aspiring book author. Over the last decade, she’s been contributing to various online publications. When she’s not busy writing content, she’s with her children or training for marathons.
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