(as of Mar 23,2023 14:25:43 UTC – Details)
The Mediterranean diet has long been touted as one of the world’s healthiest diets, renowned for its protective effects against heart disease, cancer, and other chronic illnesses. However, its heavy inclusion of grains and carbohydrates can contribute to obesity and is a drawback for many. Also shown to have many health benefits, the ketogenic diet stimulates the fat-burning and longevity-promoting state of ketosis by limiting carbs and emphasizing high-fat foods. While the keto diet is about the proportion of macronutrients (fats, protein, carbohydrates) in the food you eat, the Mediterranean diet is about specific food types: seafood, olive oil, colorful vegetables, and other anti-inflammatory foods.
This book is about living and eating at the intersection of these complementary diets so you can reap the benefits of both. While both diets advocate significant amounts of healthy fats and protein, the new Mediterranean approach to keto significantly shifts the fat profile of the diet to emphasize the monounsaturated and omega-3 fats that health experts agree promote living a long disease-free life. It also includes colorful vegetables, providing a diversity of nutrients and flavor. The result is an enhanced Mediterranean diet that stokes metabolism, supports the gut and microbiome, and is anti-inflammatory, anti-aging, and nutrient-dense.
Improve your overall health while enjoying delectable dishes including:
- Superfood Shakshuka
- Blender Cinnamon Pancakes with Cacao Cream Topping
- Green Goddess Salad
- Pancetta Wrapped Sea Bass Sheet Pan
- Crispy Salmon Piccata
- Fierce Meatball Zoodle Bolognese
- Nordic Stone Age Bread
- Chocolate Hazelnut “Powerhouse” Truffles
With The New Mediterranean Diet Cookbook, you’ll learn how to balance your macronutrients, what foods are considered the new Mediterranean superfoods, and how to make tasty dishes to keep you satisfied all day.
From the Publisher
What Is the New Mediterranean diet?
Simply put, the New Mediterranean Diet is a forward-looking culinary method that blends cutting-edge science with delicious food to optimize health, wellness, and longevity. This book is based on two principles: First, that good food is the foundation of good health; and second, that science is a tool we can use in the kitchen to maximize nutrition in our meals.
We, the authors of The New Mediterranean Diet Cookbook, are a team of chefs, scientists, and health care providers who collectively possess decades of experience— in the kitchen and in laboratories, hospitals, and other settings that focus on caring for people with chronic diseases. We hope that this book will guide you to build healthy meals at home and that it will transform your kitchen into the most important room in your house: a meeting point for science, nutrition, and great taste.
Welcome to being a chef and a scientist! And, most importantly, bon appétit!
NEW MEDITERRANEAN STAPLE FOODS
The Seven New Mediterranean High-Fat Superfoods
1. Salmon & Other Fatty Fish: Salmon and other fatty fish are rich in the fat DHA, which is important for brain health.
2. Extra-Virgin Olive Oil (EVOO): The body makes OEA—a fat-burning, fullnesscausing molecule—from the oleic acid in EVOO.
3. Avocado & Avocado Oil: High-MUFA avocado oil is great as a cooking oil.
4. Macadamia Nuts & Macadamia Oil: Macadamia are the King of Nuts because they are basically free from the anti-nutrient phytic acid, inflammatory omega-6 fats, and carbs.
5. Dark Chocolate & Cacao: “Cacao” is the most natural form of chocolate and confers the greatest health benefits. Alternatively, you can buy “high-flavanol” cocoa and chocolate.
6. Sesame: Sesame seeds, sesame oil, and tahini break the general rule that fat sources rich in omega-6 are inflammatory because sesame products contain the Terrific Trio of antioxidant, anti-inflammatory molecules: sesamin, sesamolin, and sesamol.
7. Coconut: Although coconut is rich in saturated fat, the saturated fat is unique. Most of it doesn’t go straight into your main blood circulation, but to your liver.
Shakshuka is a Mediterranean breakfast dish in which eggs are gently baked in a tomatobased sauce, and lately it’s been popping up on brunch menus just about everywhere. This avocado-topped version was contributed by Dr. Mark Cucuzzella, a physician, author, father, professor of medicine, and superstar runner who has completed more than a hundred marathons and ultramarathons and who knows a thing or two about how diet affects sports performance. Mark says, “For me, eggs, sheep’s and goat’s cheese, and colorful non-starchy vegetables are magic foods. By preventing inflammation, they help my body burn clean!”
The 4 parts fat to 1 part protein plus carbs diet is an extra-fatty ketogenic diet used to treat neurological disorders. This “hummus” was contributed by Dr. Chris Palmer, a Harvard psychiatrist and the world’s leading expert on using ketogenic diets for mental health. Dr. Palmer says, “The 4:1 diet can be difficult to follow, but delicious recipes like this one make it easier. Keep a batch of this spread on hand in your fridge: it’s delicious on anything. Its versatility is what makes it such a powerful medical treatment!”
SUPERFOOD SALMON SALAD BOWL
This Mediterranean superfood salad is the ultimate throw-together meal for when time is precious, but you don’t want to skimp on nutrients. It’s packed with omega-3 and boasts a pantheon of micronutrients, in particular vitamins A, B6, B12, C, and E, thiamin, riboflavin, niacin, folate, pantothenic acid, betaine, copper, and selenium. But that’s just the tip of the iceberg. Capers, Kalamata olives, and wild Alaskan sockeye salmon also happen to be the three richest sources of the three most powerful antioxidants on the planet: quercetin, hydroxytyrosol, and astaxanthin, making this salad a real anti-inflammatory powerhouse.
MOROCCAN POWER BOWLS
This vibrant Moroccan-inspired dish features melt-in-your-mouth lamb patties served with golden cauliflower rice and fresh spinach. Macadamia “chickpeas,” coated in a harissa spice mixture and then roasted, are the cherries on the low-carb cake! What’s more, this recipe’s two leading ingredients, lamb and macadamia, are among the two richest sources of conjugated linoleic acid and palmitoleic acid, respectively, both of which may help reduce body fat and improve insulin sensitivity.
HALLOUMI CURRY SKILLET
Salty, chewy Halloumi cheese makes a delicious veggie alternative to meat in homemade curries. That said, this creamy one-pot meal works with any protein, so switch things up if you’re not a vegetarian. It’s also super low in inflammatory omega-6, and if you use ghee instead of avocado oil, you can drop the omega-6 to 3 percent (less than 0.5 gram)!
PANCETTA-WRAPPED SEA BASS SHEET PAN
This one-pan meal, featuring tender sea bass wrapped in crispy pancetta and baked with pesto-zucchini nests plus creamy mozzarella, was contributed by Ivor Cummins, also known as the “Fat Emperor.” A biomedical engineer by training, Ivor dedicated himself to studying nutrition science when he was diagnosed with fatty liver disease. He quickly reversed his condition and has since become a pioneer in nutrition science. With less than 5 percent carbs, this dish is an elegant, heart-healthy take on surf and turf!
ROASTED EGGPLANT WITH TAHINI DRESSING
Spiked with homemade tahini dressing, this simple side only calls for a handful of ingredients, and it goes so well with Mediterranean mains such as grilled lamb and fish. If you needed another reason to try it: Eggplant gets its rich purple hue from the antioxidant nasunin, which also protects the heart, and nasunin levels actually increase when the vegetable is cooked.
LEMON COCONUT CAKE
Birthdays and other special celebrations mean cake, and this one is sure to be the crowning glory of yours! You won’t believe it when you taste it, but yes, this moist, zingy lemon cake is low-carb. Top it with fluffy whipped cream and finish it with crunchy toasted coconut flakes, then dig right in.