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Оглавление - Mediterranean Diet: Taste and Health in One Cover
- Introduction
- Introduction to the Mediterranean diet
- History and cultural significance of the diet
- Introduction to the Mediterranean diet
- History and Cultural Significance of the Diet
- Chapter 1: Basics of the Mediterranean Diet
- Nutritional principles and dietary structure
- Olive oil as a key ingredient
- Nutritional principles and diet structure
- Olive oil as a key ingredient
- Chapter 2: Fruits and Vegetables: Rich in Vitamins and Antioxidants
- The role of fruits and vegetables in the diet
- Salad and appetizer recipes
- The Role of Fruits and Vegetables in the Diet
- Recipes for salads and appetizers
- 1. Mediterranean Salad with Feta and Olives
- 2. Melitzanosalata (Greek Eggplant Salad)
- 3- Tapenade (Olive Pasta)
- 4. Shrimp with Oranges and Arugula
- 5. Sanger (Tuna Appetizer)
- Chapter 3: Fish and Seafood: A Source of Omega-3 and Protein
- The health benefits of fish
- Cooking with fish and seafood
- Health benefits of fish
- Preparation of dishes with fish and seafood
- 1- Grilled Salmon with Lemon Herb Marinade
- 2. Paella with Seafood
- 3. Shrimp in Tomato and Garlic Sauce
- Chapter 4: Nuts and Seeds: Nutritious Snacks
- The wealth of nutrients in nuts and seeds
- Recipes for meals with the addition of nuts
- The richness of nutrients in nuts and seeds
- Recipes for dishes with the addition of nuts
- 1. Couscous with Walnuts and Dried Fruits
- 2. Chicken with Almond and Lemon
- 3. Salad with Arugula, Pear, and Blue Cheese with Walnuts
- Chapter 5: Cereal Products: Complex Carbohydrates for Energy
- The role of grains in the diet
- Preparing traditional grain-based meals
- The Role of Grains in the Diet
- Preparing traditional grain-based dishes
- 1- Italian Risotto with Mushrooms
- 2. Buckwheat Porridge with Chicken Liver
- 3- Mexican Burrito with Quinoa
- Chapter 6: Cheese and Yogurt: Sources of Calcium and Probiotics
- The importance of dairy products in the diet
- Recipes for dishes with cheeses and yogurt
- THE Importance of dairy products in the diet
- Recipes for meals with cheeses and yogurt
- 1. Salad with Greek Cheese and Yogurt Dressing
- 2. Garlic Tzatziki with Cucumbers
- 3- Lasagna with Mushrooms and Spinach in White Sauce
- Chapter 7: Wine: Moderate Consumption and Benefits
- The role of wine in the Mediterranean diet
- Tips for moderate consumption
- The role of wine in the Mediterranean diet
- Tips for moderate consumption
- Chapter 8: Traditional Recipes and Culinary Wisdoms
- Reflecting cultural traditions in dishes
- Recipes for classic Mediterranean dishes
- Reflecting Cultural Traditions in Dishes
- Recipes for classic Mediterranean dishes include
- 1. Greek Salad (Horiatiki Salad)
- 2. Paella
- 3- Italian Pasta Carbonara
- Chapter 9: Health and Research
- The relationship of the Mediterranean diet to health
- Results of scientific research
- THE RELATIONSHIP OF THE MEDITERRANEAN DIET TO HEALTH
- Scientific Research Results
- Chapter 10: Putting diet into practice in everyday life
- Planning your daily diet
- Tips for buying and preparing food
- Planning your daily diet
- Tips for buying and preparing food
- Chapter 11: Overcoming Challenges and Keeping Motivated
- How do you deal with challenges when sticking to a diet?
- Keeping motivated and achieving goals
- How do you deal with challenges when sticking to a diet?
- Maintain motivation and achieve goals
- Chapter 12: The Mediterranean Diet for Different Life Stages
- Children and adolescents
- Pregnancy and breastfeeding Older adults
- Children and adolescents
- Pregnancy and breastfeeding
- Elderly people
- Chapter 13: Healthy and tasty holiday dishes
- Regional specialties of holiday tables
- Recipes for special occasions
- Regional specialties of holiday meals
- Recipes for special occasions
- 1. Paella (Spain)
- 2. Moussaka (Greece)
- 3- Tajine (Morocco)
- 4. Pasta with seafood (Italy)
- 5. Baklava (Turkey)
- Chapter 14: Inspiration from Success Stories
- Examples of successful applications of the Mediterranean diet
- Inspiration for readers
- Examples of Successful Applications of the Mediterranean Diet
- Inspiration for readers
- Conclusion
- Wrapping up the journey of the Mediterranean diet
- A call to care for health through nutrition
- Wrapping up the Mediterranean diet journey
- A call to take care of your health through nutrition