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• Cover
• Title Page
• Copyright
• Introduction
• About This Book
• Foolish Assumptions
• Icons Used in This Book
• Beyond the Book
• Where to Go from Here
• Part 1: Exploring the Mediterranean Lifestyle
• Chapter 1: Introducing the Mediterranean Diet
• Identifying the Flavors of the Mediterranean Coast
• Discovering Where the Food Comes From
• Eating and Living the Mediterranean Way
• Chapter 2: Discovering the Health Benefits of the Mediterranean Diet
• Highlighting the Main Nutrients of the Mediterranean Diet
• Filling Up with Functional Foods
• Understanding the Importance of Wine
• Looking at the Mediterranean Diet’s Effect on Heart Disease
• Fighting Cancer
• Battling Diabetes
• Aging Gracefully: Anti-Aging Tips from the Mediterranean
• Part 2: Creating a Healthy Lifestyle with Mediterranean Cooking
• Chapter 3: Planning Your Mediterranean Meals
• Seeing the Importance of Meal Planning
• Changing the Way You Fill Your Plate
• Bringing the Mediterranean Diet into the Modern Kitchen
• Trying Sample Meals and Lifestyle Plans
• Four Weeks of Meal Plans
• Finding Kid-Friendly Recipes
• Chapter 4: Going to the Market and Stocking Your Kitchen
• Knowing Where to Shop
• Preparing to Shop: Appreciating the Food
• Finding the Right Products
• Stocking Your Kitchen with Must-Have Mediterranean Staples
• Exploring a Few Handy Cooking Tools
• Chapter 5: Mastering Mediterranean Cooking with Helpful Tips and Techniques
• Setting Yourself Up for Success
• Cooking with Oils
• A Pinch of This and a Pinch of That: Using Herbs and Spices
• Including Whole Grains
• Discovering Beans and Lentils
• Part 3: Starters and Sides
• Chapter 6: Beginning the Day the Right Way
• Waking Up to Breakfast, Mediterranean-Style
• Bringing on the Eggs
• Trying Some Delicious Breakfast Specials
• Chapter 7: Small Appetizers: Starting Off With Tapas, Meze, and Antipasti
• Creating the Classics
• Going for the Yum: That’s So Cheesy!
• Creating Savory Starters
• Chapter 8: Whipping Up Some Sauces
• Making Classic Italian Sauces
• Creating the Mediterranean Standbys
• Chapter 9: Creating Fresh, Delicious Salads
• Eating Your Veggies Fresh from the Garden
• Getting to the Fruit of Things
• Pushing Side Salads Aside: Delicious Entree Salads
• Chapter 10: Savoring Soups and Stews
• Warming Up with a Great Cup of Soup
• Creating Hearty Stews to Warm Your Heart
• Chapter 11: Bringing New Flavor to Vegetable Sides
• Introducing Fall Favorites into Your Mediterranean Diet
• Helping Yourself to Hearty Winter Vegetables
• Springing into Spring
• Loving Light, Fresh Summer Classics
• Chapter 12: Rediscovering Whole Grains
• Exploring Rice and Couscous
• From Mush to Gold: Making Polenta
• Creating Amazing Sides with Bulgur Wheat
• Chapter 13: Enjoying Legumes the Mediterranean Way
• Letting in Lentils
• Bringing Beans to the Table
• Part 4: Main Entrees and Desserts
• Chapter 14: Pasta, Pasta, Pasta!
• Eating Pasta Responsibly
• Going Vegetarian
• Diving into Noodles with Seafood
• Adding Meat to Pasta
• Chapter 15: From Pizza to Pitas: Mastering Fast Food
• Tossing Up Pizza Night
• Gearing Up for Classic Gyros and Pitas
• Munching Sensational Sandwiches
• Chapter 16: Preparing Classic Chicken Entrees
• Crafting Some Chicken Classics from Southern Italy
• Creating Amazing Cretan Chicken Dishes
• Adding a Touch of Morocco and Spain
• Mastering the Multicooker
• Chapter 17: Going Under the Sea with Seafood Options
• Making Light and Healthy Fish Entrees
• Crafting Some Shellfish Specialties
• Putting Together Easy Seafood for Busy People on the Run
• Chapter 18: Making One-of-a-Kind Meat and Pork Entrees
• Enjoying a Great Steak
• Exploring Beef Specialties
• Perfecting Pork
• Chapter 19: Don’t Forget Dessert!
• Devouring Quintessential Mediterranean Desserts
• Adding a Touch of Fruit to Sweeten Your Meal
• Going Cuckoo for Cookies
• Part 5: The Part of Tens
• Chapter 20: Ten Tips for Getting More Plant-Based Foods in Your Diet
• Keeping Sliced Vegetables on Hand
• Including a Fruit or Vegetable with Every Meal
• Keeping a Fruit Bowl on Your Counter
• Adding Fruit to Your Cereals
• Dressing Up Your Salad with Fresh Fruits and Vegetables
• Sneaking Veggies and Herbs into Your Egg Dishes
• Punching Up Your Pasta with Fresh Produce
• Starting Off with a Little Vegetable Soup
• Supercharging Soups and Stews with Whole Grains
• Adding Beans to, Well, Everything
• Chapter 21: Ten Myths about the Mediterranean Diet
• People Who Live in the Mediterranean Are All Healthy
• You Can Eat as Much Cheese as You Want
• Drinking as Much Wine as You Want Is Heart Healthy
• You Can Eat Desserts Regularly and Manage Your Weight
• Eating Large Bowls of Pasta with Bread Is Totally Fine
• You Don’t Have to Go to the Gym
• The Diet Can’t Be Healthy Because It Contains So Much Fat
• The Health Benefits Are All about the Diet
• You Can’t Cook with Extra-Virgin Olive Oil
• You Can Continue a Busy Life and Fully Adopt a Mediterranean Diet
• Chapter 22: Ten Ways to Build a Mediterranean Lunch Box
• The Pint-Size Meze Platter
• Chicken-Style Gyros
• Loaded Veggie Mediterranean Sandwich
• Simple Mediterranean Bento Box
• Building Bowls
• Italian Bread Salad
• Tuna Sandwiches with Lemon Orzo Pasta
• Pesto Penne
• A Warm Bowl of Soup
• Bulgur Salad with White Beans and Spinach
• Appendix: Metric Conversion Guide
• Index
• About the Authors
• Supplemental Images
• Advertisement Page
• Connect with Dummies
• End User License Agreement