The New Mediterranean Diet Cookbook: A Delicious Alternative for Lifelong Health
Nancy Harmon Jenkins
Format: PDF / Kindle (mobi) / ePub
The eating style proven to reduce the risk of heart attack and stroke.
Spanning the Mediterranean from Spain to France, Italy, and Greece, with side trips to Lebanon, Cyprus, and North Africa, this revised and updated edition of Nancy Harmon Jenkins’s acclaimed cookbook offers ninety-two mouthwatering new dishes plus the latest information about the nutritional benefits of one of the world’s healthiest cuisines. But best of all are the recipes—bursting with flavor, easy to prepare, and sure to please everyone at your table, whether you’re cooking for yourself, your family, or your friends.
Known for classic favorites like tabbouleh and ratatouille, flatbreads, pastas, zesty herbs, and flavorful oils pressed from succulent olives, the Mediterranean diet combines delicious taste with health-supportive ingredients as few other cuisines do. With an emphasis on fruits and vegetables, grains and legumes, fish, lean meats, and heavenly desserts, here are recipes for over 250 outstanding dishes created for today’s American kitchens. You’ll also find new cooking techniques and a simplified approach to cooking—because simplicity is what the Mediterranean way of eating is all about.
Experienced and novice cooks alike will be inspired by these delectable, seasonally inspired recipes ranging from sweet young Roman-style peas for spring to skewered shrimp for summer, robust North African Pumpkin Soup when autumn is in the air, and warming winter dishes like Lebanese Garlicky Roast Chicken and Cypriote Braised Pork with Wine, Cinnamon, and Coriander—plus a variety of fabulous pizzas and dinner pies, hearty salads like Tuscan panzanella, and satisfying small dishes known as tapas. Also included is a special selection of traditional dishes prepared for Islamic, Jewish, and Christian holidays that can be enjoyed year round.
Rich in flavor and healthy nutrients but low in saturated fats and cholesterol, here are recipes that will delight your palate, nourish body and soul—and can be prepared with ease in your home kitchen.
names) comes from the eastern Mediterranean regions of Turkey, Lebanon, and Syria, and is familiar to Americans who have grown to love tabbouleh, the parsley and bulgur salad that’s a staple of Lebanese meze tables and, nowadays, at deli lunch counters (see this page for a recipe). In essence, bulgur is wheat that has been steamed, dried, and cracked, an ancient and traditional way of preserving grain through the winter. Do not confuse bulgur with cracked wheat; the steaming and drying process
with enough boiling water to cover to a depth of about 1 inch. Bring to a simmer and cook the chickpeas, partially covered, until they are tender, 30 minutes to 1 hour, depending on the age of the chickpeas. Add a little boiling water from time to time as necessary. While the chickpeas are cooking, combine the onion and olive oil in a skillet and set over medium-low heat. Sauté the onion, stirring, until it is soft, then stir in the tomatoes and cook for about 20 minutes longer, cooking away all
real Mediterranean-style treat. Count on � pound boneless fish steaks per serving, a little more with the bone in, and add a little extra for enthusiastic appetites. 1 teaspoon finely minced garlic, about 3 cloves � cup extra-virgin olive oil � cup fresh lemon juice, orange juice, or dry white wine 1 tablespoon balsamic vinegar or sherry vinegar a pinch of cayenne pepper or hot red pepper flakes (optional) � teaspoon ground cumin, or 1 teaspoon or more chopped fresh herbs such as
olive oil 1½ pounds tomatoes, preferably plum tomatoes, peeled, seeded (this page), and chopped, or 1 16-ounce can Italian plum tomatoes with their juice, chopped sea salt and freshly ground black pepper 1 pound bucatini or other short thick pasta 5 quarts water freshly grated cheese, preferably pecorino romano In a saucepan over medium heat, gently sauté the garlic, onion, and guanciale in the oil, stirring occasionally, until the meat renders a little fat and the vegetables just begin to
parmigiano reggiano 2 tablespoons unflavored dry bread crumbs Put the dried mushrooms in a bowl and pour over them about 1½ cups of very hot water. Set aside to let them soak for at least 30 minutes, then drain, reserving the liquid. Strain the liquid through a fine-mesh sieve to rid it of any bits of soil and set it aside. Rinse the drained mushrooms, then chop coarsely. Rinse the fresh mushrooms quickly under running water, trimming off any unsightly bits. Slice the mushrooms about � inch