Who wouldn’t want to start their day with the Egyptian blessing, “bilhanna wi sheaf” or “pleasure and health” before each meal?
Who wouldn’t love to adhere to the following ground rules for rewarding family meals?
- No television or electronics.
- No off limits or unpleasant topics.
- Dress for the meal.
- Set an attractive a table as possible.
- Discuss pleasant topics and good news.
Believe it or not, this is the cornerstone of The Ultimate Mediterranean Diet Cookbook and the lifestyle it showcases. As author Amy Rolo says, “Food should be about equal parts health and enjoyment.” If that philosophy turns into a diet and cookbook, all the better.
The heart-healthy Mediterranean diet is quite simple. It is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking. This cookbook takes that basic idea and rolls it up into the philosophy of living each day with both pleasure and health in mind. Forget the whole “diet” part. It’s a healthy lifestyle of eating delicious nutritious foods using simple, make ahead (or not) dishes and snacks that will work with anyone’s schedule. It simply asks the reader to treat food, family, and friends as if they are the most important part of their life.
The Key components of the Mediterranean diet include:
- Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts.
- Replacing butter with healthy fats, such as olive oil.
- Using herbs and spices instead of salt to flavor foods.
- Limiting red meat to no more than a few times a month (less than a pound).
- Eating fish and poultry at least twice a week.
- Drinking red wine in moderation (optional).
- Recognizing the importance of being physically active, and enjoying meals with family and friends.
Overall, a very simple plan with some lovely social benefits. Amy’s cookbook offers easy to make tasty recipes, real health benefits and easy change. Featuring 100 recipes from 25 countries with numerous beautiful full color pictures and “Mediterranean Tradition” tips, it’s a must- have resource for your kitchen and your health.
To show just how great this cookbook is, the author has generously shared one of her recipes. Once you try it, you’ll understand why this cookbook needs to be part of your journey to good.
Trout Cooked in Parchment/Trota al cartoccio
Courtesy of Amy Rolo
© 2015 Fair Winds Press
Moist and flavorful, this easy-to-clean cooking method is popular all over Italy. Trout is one of the fish with some of the highest amounts of omega-3s.
• 4 (4 ounces, or 115 g, each) trout fillets
• 3 cloves garlic, finely chopped
• 8 fresh sage leaves, finely chopped
• ½ cup (30 g) finely chopped fresh parsley
• Zest and juice of 1 lemon
• 1⁄3 cup (80 ml) extra-virgin olive oil
• 1 teaspoon unrefined sea salt or salt
• Freshly ground pepper
• Lemon wedges
Yield: 4 servings
Preheat the oven to 425°F (220°C). Combine the garlic, sage, parsley, lemon zest and juice, olive oil, salt, and pepper in a small bowl. Cut four pieces of parchment paper—each more than double the size of the trout.
Place 1 trout on top of each piece of parchment and equally distribute ¼ of garlic herb mixture on each fish. Brush any remaining garlic herb mixture over the fish and fold the parchment over the fish. Fold and crimp the edges to seal tightly and place in a baking dish.
Bake about 10 minutes, until fish is cooked through. Remove from the oven, and serve with lemon wedges, allowing guests to open their own individual packages at the table.
Thinly sliced vegetables such as fennel, eggplant, tomatoes, and zucchini could be baked alongside the fish in the parchment.
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The Ultimate Mediterranean Diet Cookbook
$22.95 Hardback ($16.71 Prime Members)
© 2015 Fair Winds Press
Cover and book design by Laia Albaladejo