The Mediterranean Diet eBook

(Sample Edition) By Mediterraneanbook.com

1
Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.
Introduction “At the age of 51 I found myself overweight and needing
to lose around 21lbs. I had tried the South Beach Diet
but found it too restrictive. I lost 12lbs doing this diet on
Before we get started with the Mediterranean the first stage but when I went on to the 2nd stage I put
it all back on.
diet ebook, you are probably wondering if this
I found the Mediterranean diet website and found it
lifestyle is really going to help you with weight really interesting; The food plans are really easy to
follow. I have very rarely felt hungry and sometimes
loss and increase your overall health. have a double take on what I have to eat some days as it
looks too much but its correct.
I am proof that it does, and there are many
I have lost 9lbs in four weeks and am going to continue
testimonials from our readers that have doing the first stage until I have reached my own target
weight, I feel good and my clothes feel much better on
wonderful success stories about the quality of me, (not bulging at the seams) I am enjoying the variety
of healthy foods on the plan which includes fish, pasta,
the Mediterranean lifestyle as well. bread, fruit, vegetables, cheeses and lots of olive oil.

Changing my lifestyle made that possible, and it This is a diet I will definitely stick to as I want to eat
healthy, maintain my weight and make this a way of
may help to change your life, as well. eating for the rest of my life. I have no reservations
about recommending this way of eating to anyone. “

Copyright 2012 by MediterraneanBook.com™. All Rights Reserved. Mary Thomson 2

 What is the Mediterranean Diet?
The Mediterranean diet is the traditional way of eating of the countries
surrounded by the Mediterranean sea (Greece, Italy, Spain, France and
the Middle East).

What is the Easiest Way to Start the Mediterranean Diet?

• Choose natural, unprocessed foods

• Eat fresh fruits and vegetables

• Make olive oil your primary source of dietary fat

• Reduce the consumption of animal proteins

Copyright 2012 by MediterraneanBook.com™. All Rights Reserved. 3
 What Foods Can I Eat ?
• Fresh Fruit
• Vegetables

• Whole Grains

• Legumes

• Nuts and Seeds

• Olive oil

• Fish

• Red Wine

•Herbs and Spices

Copyright 2012 by MediterraneanBook.com™. All Rights Reserved. 4
This is our free
Mediterranean
diet food plan.

You can click here

to get your free
copy!

Please help us
and share it with
your friends and
family!

5
 Fresh Fruit
• Have 3 or 4 pieces of fruit every day. Make one of these
fruits an orange; they are exceptionally high in
antioxidants and phytochemicals, substances that
protect us against diseases.

• Berries (e.g. Strawberries, blueberries, raspberries, etc.)

are also a must because of their antioxidants.

• Antioxidants are essential in the fight against heart

disease and cancer. If you want to follow a
Mediterranean diet, eat some fruit for dessert instead of
a cake. That is how Mediterranean people eat their fruit
most of the times.

Copyright 2012 by MediterraneanBook.com™. All Rights Reserved. 6

 Vegetables
• Have a salad with your main meals.

• Use olive oil and lemon for dressing; you cannot beat
this combination when it comes to antioxidants.

• Tomatoes and tomato products are a staple food in the

Mediterranean diet; they contain lycopene, a must
ingredient in the fight against heart disease and cancer.

• Sauté green beans with olive oil and garlic and you will
have a complete Mediterranean side dish.

• Zucchini are also a delightful complement for your

meals; sauté them with olive oil.

Copyright 2012 by MediterraneanBook.com™. All Rights Reserved. 7

 Whole Grains
• Have a piece of whole wheat or whole grains bread with
your main meals except with pasta.

• Have whole wheat pasta 2 or 3 times a week. Whole

wheat pasta is a terrific choice; it is low in calories and the
fiber enhances the feeling of fullness.

• When it comes to breakfast food, oatmeal and oats are a

huge favorite among the those living in the
Mediterranean.

• Both are exceptionally good for the heart due to the large
amount of fiber that contain. This is because fiber
prevents the absorption of unhealthy fat into the arteries.

Copyright 2012 by MediterraneanBook.com™. All Rights Reserved. 8

 Some Words About Carbs and Sugar…
• The Mediterranean Diet is also low in refined carbs. As
previously stated, the Mediterranean diet requires you
eat wholesome food, not low-fat items that have been
chemically altered with added sugar.

• This does not mean to exclude all sugar, just the 'bad'
ones. Like fat, there is both good and bad. Good sugar
can be found in fruit and vegetables, while bad sugar is
in junk food, such as candies.

• By lessening the amount of 'bad‘ carbs and increasing

the amount of good carbs, many users report feeling
increasingly energized.

Copyright 2012 by MediterraneanBook.com™. All Rights Reserved. 9

 Legumes
• Eat dried beans, lentils, or garbanzo beans 2 or 3 times a
week. Nutrition experts at the Michigan State University
tell us that eating 2 to 4 cups of cooked legumes every
week can protect against heart disease.

• Dry beans have the kind of fiber that eliminates

cholesterol from the bodies.

• Eat legumes with some whole grains bread to have the

perfect protein. Vegetable protein does not put a load on
the kidneys as animal protein does.

Copyright 2012 by MediterraneanBook.com™. All Rights Reserved. 10

 Nuts and Seeds
• Have a handful of nuts as a snack in your morning
break.

• Nuts are also a staple food in Mediterranean countries

and are high in unsaturated fat, the one that does not
get stuck in the arteries.

• Read the food label and be aware of portions because

nuts are high in calories.

• Scientific studies have found that almonds and walnuts

are the healthiest.

Copyright 2012 by MediterraneanBook.com™. All Rights Reserved. 11

 Extra Virgin Olive Oil
• Nearly 100 % of the fat of this diet come from the olive oil.

• Olive oil is the “cause” of the low incidence of heart disease in

Mediterranean countries. It is all about the benefits that come
from unsaturated fats. They help regulate and lower
triglycerides levels, high blood pressure, and atherosclerosis
too.

• Use olive oil in your meals both to cook and as a condiment in

your salads. Use olive oil and lemon as dressing in your salads.

• Scientists now believe that there are many benefits of using

olive oil as a butter alternative.

• Olive oil contains no cholesterol, which is yet another clue to

why those living in the Mediterranean are able to maintain
such a healthy heart and body.
Copyright 2012 by MediterraneanBook.com™. All Rights Reserved. 12
 Fish
• Mediterranean people consume more fish. This means
they replace 'bad' fat with 'good' fat.

• Have fish and sea food 2/3 times a week.

• Anchovies, mackerel, and sardines are excellent choices

because they provide omega-3 fatty acids.

Copyright 2012 by MediterraneanBook.com™. All Rights Reserved. 13

 Red Wine
• Drink between one to two glasses of red wine per day. This is
because, of all the alcoholic beverages there are to drink, red wine
is by far the best for the body.

• This is due to its high levels of antioxidants that prevent heart

diseases and increase the amount of 'good' cholesterol in the
body.

• Most of the benefits of red wine come from a key phytochemical

known as resveratrol.

• Consider that while drinking red wine may have additional

benefits that can speed up your heart health, it is not a
requirement. Because of this, red wine is encouraged, but not
forced, in the Mediterranean Diet.

Copyright 2012 by MediterraneanBook.com™. All Rights Reserved. 14

 Garlic and Aromatic Herbs
• Use garlic and aromatic herbs
as condiment.

• Garlic is the key contributor to

“Thank you for sending me all the
the low incidence of high tips on the Mediterranean diet it
blood pressure in has helped me so much.

Mediterranean countries My doctor wanted me to try this

diet and it is helping me so much.
because it dilates the blood I’m having trouble with my liver so I
vessels. needed to lose weight and so far
I've lost 10 lbs and felling so much
better.

My blood pressure has dropped a

lot so I will continue this diet
forever.

Thank you for all your help.”

Linda Underhill

Copyright 2012 by MediterraneanBook.com™. All Rights Reserved. 15

Should You Count Calories Obsessively?
The Short answer, no!

Weight loss based only on calories restriction is not successful on the long term.

If followed properly, the Mediterranean diet will let you eat as much as you want
and you will still lose weight.

You do not need sacrifice and deprivation, because feeling hungry is not
acceptable and, if prolonged, may cause your body to slow the overall rate of
metabolism.

If you eat the right foods, your body will work properly.

Copyright 2012 by MediterraneanBook.com™. All Rights Reserved. 16

 The Mediterranean 7 Days Diet Plan
(Sample edition of the 28 days diet plan)

Copyright 2012 by MediterraneanBook.com™. All Rights Reserved. 17

 Calories
Meal Plan: Day 1
Breakfast:
- Whole grain bagel (1 medium, 1.5 oz) Cal. 120
- Flavored olive oil (1 T, 0.5 oz) Cal. 120
- Pink grapefruit (½ fruit, 4.5 oz) Cal. 50
Snack:
- Whole almonds (16 nuts, 0.7 oz) Cal. 116
Lunch:
- Butternut squash soup (2 c, 16 fl oz) (Recipe in the cookbook) Cal. 320
- Whole grain bread (1 thick slice, 1.3 oz) Cal. 100
- Dates (6 dates, 1 oz) Cal. 79
Snack:
- Dried fruit (3 apricots, 2 prunes, 5 banana chips, 1.6 oz) Cal. 309

Dinner:
- Broiled white fish (2.5 inch square, 3 oz) Cal. 345
- Brussels sprouts (6 sprouts, 4.5 oz) (Or asparagus, broccoli, green beans) Cal. 47
- Brown rice (½ c cooked, 3.5 oz) Cal. 110
- Apple & cinnamon (1 fruit, 5.3 oz) Cal. 80
- Red wine
Copyright (5byflMediterraneanBook.com™.
2012 oz, 5 fl oz) All Rights Reserved. Cal.
18 125
 Calories
Meal Plan: Day 2
Breakfast:
- Breakfast wrap (1 medium) (Recipe in the cookbook) Cal. 330
- Kiwi (1 fruit, 2 oz) Cal. 50
Snack:
- Pear (1 medium fruit, 6.3 oz) Cal. 100
Lunch:
- Salad of:
* Dark greens (2 c, 2 oz) (spinach, kale, arugala, etc) Cal. 14
* Strawberries (4 berries, 4 oz) Cal. 32
* Pecans (20 halves, 1 oz) Cal. 200
* Low-fat raspberry vinaigrette dressing (2 T, 1 fl oz) Cal. 70
- Whole grain bread (1slice, 1 oz) Cal. 74
Snack:
- Fruity granola bar (1 medium bar, 1.5 oz) Cal. 150
Dinner:
- Whole grain pasta (2 oz, 2 oz) [cal/oz 85, total 170] Cal. 170
* Marinara sauce w/vegetables (3/4 c, 6 fl oz) (Add vegetables to plain sauce such as onion, Cal. 100
mushrooms, green pepper, tomato chunks, Greek olives, etc.)
- Whole grain bread (1slice, 1 oz) Cal. 74
- Flavored olive oil (1 T, 0.5 oz) Cal. 120
- Orange or tangerine (1 medium/1.5, 5 oz) Cal. 70
- Red wine2012
(5 flbyoz, 5 fl oz) Cal. 125
Copyright MediterraneanBook.com™. All Rights Reserved. 19
- Dark chocolate 100% cacao (1 oz, 1 oz) Cal. 170
 Calories
Meal Plan: Day 3
Breakfast:
- Bran or whole wheat flakes cereal (1 c, 1.3 oz) Cal. 120
- Rice/Soy/Almond milk (1 c, 8 fl oz) Cal. 100
- Dried fruit (1 fruit, 2 oz) (Raisins, cranberries, cherries) Cal. 168
Snack:
- Apple (1 large fruit, 7 oz) Cal. 100
Lunch:
- Whole wheat pita (1 4"pita, 1 oz) Cal. 74
- Anchovies filling (½ c, 4-5 oz) (3 oz water/oil packed anchovies, chopped Onion, Cal. 160
celery, ripe olives, 2 T dressing)
- Grapes (12 grapes, 2 oz) Cal. 110
Snack:
- Whole grain nut bread (thick slice, 2 oz) Cal. 150

Dinner:
- 15 Bean Soup (1.5 c, 12 fl oz) (Recipe in the cookbook) Cal. 465
- Barley bread (2.5" square, 2 oz) Cal. 120
- Fruit (1medium, 4-5 oz) (persimmon, pear, banana) Cal. 120
- Red wine
Copyright (5byflMediterraneanBook.com™.
2012 oz, 5 fl oz) All Rights Reserved. Cal.
20 125
 Calories
Meal Plan: Day 4
Breakfast:
- Fruited whole wheat bread (1 thick slice, 2 oz) Cal. 200
- Natural yogurt (1 c, 8 fl oz) Cal. 100

Snack:
- Walnuts (7 nuts, 1 oz) Cal. 183
Lunch:
- Lentil soup (2 c, 16 fl oz) (Recipe in the cookbook) Cal. 350
- Bran muffin (1 medium, 2 oz) Cal. 200
- Tossed salad (2 c, 6 oz) (dark greens are better) Cal. 36
- Oil & vinegar dressing (1 T, 0.4 oz) Cal. 100
Snack:
- Kiwi (1 fruit, 2 oz) Cal. 50
Dinner:
Brown rice with Peas
* 8.5 oz rice Cal. 264
* 2 C peas Cal. 234
* Olive Oil 3 tsp Cal. 120
- Fruit salad (3/4 c, 6 oz)(canned tropical mix with banana and grapes) Cal. 125
Copyright 2012 by MediterraneanBook.com™. All Rights Reserved. 21
- Red wine (5 fl oz, 5 fl oz) Cal. 125
 Calories
Meal Plan: Day 5
Breakfast:
- Pumpkin muffin (1 medium, 2 oz) Cal. 200
- Apple & cinnamon (1 fruit, 5.3 oz) Cal. 80

Snack:
- Fruit smoothie (1.5 c, 12 fl oz) (1 c soy/rice/almond milk blended with berries Cal. 200
and/or banana)
Lunch:
- Cous cous (1 c, 8 fl oz) (with zucchini, onion, pepper, tomato, broccoli) Cal. 160
- Grapes (24 grapes, 4 oz) Cal. 220
- Dark chocolate 100% cacao (1 oz, 1 oz) Cal. 170
Snack:
- Pecan halves (10 halves, 0.6 oz) Cal. 100

Dinner:
- Mediterranean vegetarian pizza (2 slices, 12 oz) (Recipe in the Cookbook) Cal. 636
- Orange or tangerine (1 medium/1.5, 5 oz) Cal. 70
- Red wine (5 oz, 5 oz) Cal. 125
Copyright 2012 by MediterraneanBook.com™. All Rights Reserved. 22
 Calories
Meal Plan: Day 6
Breakfast:
- Natural Yogurt (1 c, 8 fl oz) Cal. 100
* Topped with grape nuts (1/4 c, 0.8 oz) Cal. 800
* Topped with fruit (1/4 c, 2 oz) (mixed- used berries, banana, mango, peach, kiwi, etc to taste) Cal. 40
- Whole grain English muffin (1 muffin, 2.3 oz) Cal. 155

Snack:
- Dates (6 dates, 1 oz) Cal. 95

Lunch:
- Whole grain bread (2slice, 2 oz) Cal. 150
- Salad made of:
* Dark greens (2 c, 2 oz) (Spinach, kale, arugala, endive, etc) Cal. 14
* Orange slices (1/2 medium, 2.5 oz) Cal. 35
* Red onion (1 slice, 1 oz) Cal. 11
* Walnuts (4 T, 1 oz) Cal. 183
* Whole almonds (20 nuts, 1 oz) Cal. 167
* Flavored olive oil (1 T, 0.5 oz) Cal. 120

Snack:
- Whole almonds (20 nuts, 1 oz) Cal. 167

Dinner:
- Whole grain pasta (3 oz, 3 oz) Cal. 170
* Eggplant sauce (1 c, 16 oz) (Recipe in the cookbook) Cal. 200
- Pear (1 medium fruit, 6.3 oz) Cal. 100
- Red wine (5 oz, 5 oz) Cal. 125
Copyright
- Dark 2012 by
chocolate MediterraneanBook.com™.
100% cacao (1 oz, 1 oz) All Rights Reserved. Cal.23170
 Calories
Meal Plan: Day 7
Breakfast:
- Blueberry muffin (1 medium, 2 oz) Cal. 200
- Fruit smoothie (1.5 c, 12 fl oz) (1 c soy/rice/almond milk blended with mango or persimmon) Cal. 200

Snack:
- Nutty granola bar (1 medium bar, 1.5 oz) Cal. 150

Lunch:
- Shrimp & marinated vegetable salad (1 serving, 6 oz) (Recipe in the cookbook) Cal. 430

Snack:
- Whole grain nut bread (thick slice, 2 oz) Cal. 150

Dinner:
- Baked potato (1 large, 10 oz) with toppings of: Cal. 278
* Steamed vegetables(8 oz, 8 oz) (broccoli, zucchini, asparagus, mushrooms, green beans, Cal. 50
cauliflower, yellow squash, etc)
* Flavored olive oil (1 T, 0.5 oz) Cal. 120
- Whole almonds (12 nuts, 1 oz) Cal. 100
- Red wine (5 oz, 5 oz) Cal. 125
- Fruit salad:
* Banana (1 medium, 4 oz) Cal. 100
* Kiwi (1 fruit, 2 oz) Cal. 50
*Copyright 2012 by (5
Strawberries MediterraneanBook.com™.
large, 6 oz) All Rights Reserved. Cal.
2454
 Some Gluten Free Alternatives
Below the list of foods containing gluten. You can find a good
gluten free alternative with these brands: Glutino, Udi's Gluten-
Free Foods, Kinnikinnick Foods, GFB or Enjoy Life Foods

• Day 1: Whole grain bagel, Whole grain bread

• Day 2: Whole wheat wrap, Whole grain bread, Fruity granola
bar, Whole grain pasta (You can use Brown rice) , Whole grain
bread
• Day 3: Bran or whole wheat flakes cereal (You can use
buckwheat or corn), Whole wheat pita, Whole grain nut bread,
Barley bread
• Day 4: Fruited whole wheat bread, Bran muffin
• Day 5: Pumpkin muffin, Cous cous, Mediterranean vegetarian
pizza (You can use gluten free flour)
• Day 6: Whole grain English muffin, Whole grain bread, Whole
grain pasta (You can use Brown rice)
• Day 7: Blueberry muffin, Nutty granola bar, Whole grain nut
bread
Copyright 2012 by MediterraneanBook.com™. All Rights Reserved. 25
 The Mediterranean Diet eCookbook
(Sample Edition)

• Butternut Squash Soup

• Breakfast Wrap
• 15 Beans Soup
• Lentil Soup
• Mediterranean Pizza
• Eggplant Sauce
• Shrimp and Marinated Vegetables

Copyright 2012 by MediterraneanBook.com™. All Rights Reserved. 26

 Butternut Squash Soup
(Preparation time: 30 min, start to table: 1 hour)
Ingredients:
(Makes 6 c or three 2 c servings of 320 cal each.)
• 1 large butternut squash
• 2 c low sodium chicken broth
• 2 T chopped parsley
• 1/4 t. white pepper
• 1 T dried marjoram
• 1.5 c soy or rice milk
• 2 T molasses
• 1/4 t cinnamon
• nutmeg, salt, pepper
Directions:
1. Cut squash into sections, remove seeds and peel.
2. Place in glass dish, add ½ inch water and cover.
3. Microwave on high till flesh is soft and mushy.
4. In heavy saucepan, combine squash, stock, parsley, pepper
and marjoram.
5. Cool or proceed carefully. Puree soup, then return to pan.
6. Add milk, molasses, and remaining spices.
7. Bring to a boil then reduce heat just until heated through.
27
Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.
 Breakfast Wrap
(Preparation time: 15 minutes)
Ingredients:
(Makes 2 servings of 245 calories each.)
• 1 T olive oil
• 1 oz (1/4 c) chopped sweet red pepper
• 1 oz (1/4 c) chopped onion
• 8 fl oz (1 c) egg substitute
• salt, pepper
• 1 small tomato, chopped
• 0.5 oz (1/2 c) torn fresh baby spinach
• 1-1/2 t minced basil, or 1 t dry
• 2 whole wheat tortillas (7-8 inches, 1.67 oz)
• 1 oz (2 T) low-fat feta cheese, crumbled
Directions:
1. Heat oil in a non-stick skillet, and add pepper and onion.
2. Cook over medium heat till onion is translucent.
3. Add egg substitute and spices and cook until eggs are set,
stirring occasionally.
4. Place the spinach and tomato on the center of the wrap, add
cooked egg mixture and top with feta cheese.
5. Fold wrap and eat immediately.
28
Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.
 15 Beans Soup
(Preparation time: 15 min, start to table 1 day)

Ingredients:
(Makes 4 servings of 465 calories each)
• 1.5 c dry beans (15 bean mix)
• 3 T (1 oz) onion, chopped
• 1 c canned tomatoes
• 1/4 t chili powder
• ½ t lemon juice
• ½ clove garlic, minced
• salt, pepper

Directions:
1. Soak beans in deep pot of water for at least 8 hours or
overnight, drain.
2. Combine rest of ingredients, and drained beans.
3. Simmer 30 minutes to 1 hour till beans are tender, stirring
occasionally.

29
Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.
 Lentil Soup
(Preparation time 20 min, start to table 1.5 hour)
Ingredients:
(Makes 5 servings of 350 calories each.)
• 1 onion, chopped
• 2 T olive oil
• 2 carrots, diced
• 2 stalks celery, chopped
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 bay leaf
• 1 teaspoon dried basil
• 1 can crushed tomatoes, 14.5 oz
• 2 cups dry lentils
• 8 cups water
• 0.5 oz (½ c) or more, spinach, torn
• 2 T vinegar or lemon juice
• salt, pepper
Directions:
1. Heat oil in a large pot, add carrots, celery and onion.
2. Cook and stir over medium heat till onion is tender.
3. Stir in herbs and cook two minutes more.
4. Add lentils, tomatoes and water.
5. Bring to a boil, then reduce heat and simmer 1 hour till lentils are tender.
6. Just before serving, stir in spinach and let it wilt. Just before serving add
vinegar or lemon juice, and seasoning.

30
Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.
 Mediterranean Pizza
(Preparation time 20 min, start to table 40 min)
Ingredients:
(Makes 6 servings of 350 calories each.)
• 1 lb loaf frozen bread dough, thawed (whole
wheat is best if available)
• 13 oz (2 jars) marinated artichoke hearts
• 1 t basil
• 1 t oregano
• ½ t thyme
• 1 c cherry tomatoes, halved or quartered
• 1 c ripe olives
• 1 c feta cheese

Directions:
1. Drain artichokes, reserving the liquid.
2. Spread dough on a greased 14" pizza pan, building up an edge (this
can be done on a floured board, and then transferred to the pan).
3. Brush dough with artichoke liquid.
4. Sprinkle herbs and half the cheese on the crust, then cover with
artichokes, tomatoes, and olives.
5. Sprinkle on remaining cheese, and bake at 400 degrees F for 20-25
minutes.

31
Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.
 Eggplant Sauce
(Preparation time 15 min, start to table 40 min)
Ingredients:
(Makes 4 servings of 200 calories each.)
• 6 ripe tomatoes, coarsely chopped
• 1 eggplant
• 1/4 c. olive oil
• 2 cloves garlic, pressed or minced
• 2 sm. red or green peppers, diced
• 1/4 c. water
• 2 T capers (to limit sodium, eliminate the
capers and olives and add mushrooms)
• 1/4 c dry basil (or 1 c fresh)
• crushed red pepper (if desired)
• 10 pitted olives, drained
• salt
Directions:
1. Cut eggplant into ½ inch cubes (peel and seed if desired).
2. In large heavy pan heat oil and cook eggplant and garlic for one
minute, stirring constantly.
3. Turn heat to low and add water. Cover and cook 6-8 minutes, until
eggplant is tender.
4. Add tomatoes and the remainder of the ingredients. Boil, uncovered,
until sauce thickens, 15-20 minutes.
32
Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.
 Shrimp & Marinated Vegetables
(Preparation time 30 min, start to table 6 hours)

Ingredients:
(Makes 5 servings of 430 calories each.)
• 12 oz peeled and deveined shrimp
• 1/5 c broccoli florets
• 3/4 c ripe olives
• 4 oz canned mushrooms
• 10 cherry tomatoes, halved
• 3 T lemon juice
• 2 t Dijon mustard
• 2/3 c olive oil
• pepper
• leaf lettuce for serving

Directions:
1. Boil shrimp as per package directions, drain and chill.
2. Combine rest of ingredients and toss gently to coat thoroughly.
3. Cover and refrigerate several hours or overnight.
4. Drain vegetables, reserving marinade.
5. To serve, place lettuce on plate and arrange shrimp and drained
vegetables as desired. Drizzle shrimp with reserved marinate to
taste.

33
Copyright 2012 by MediterraneanBook.com™. All Rights Reserved.
Closing Thoughts
Thanks for reading our free ebook. If you like it, you will
absolutely love our 28 days Mediterranean diet plan and the “I just wanted to spread the good word
about this diet and this website! I’ve used
cookbook with over 100 healthy Mediterranean recipes. the information given to me and it has
been very helpful! To date, I have lost
The only thing left now is for you to take action. We can tell you 30lb!!
what to do and how to do it, but we cannot make you do it. All it takes is changing your lifestyle. I took
a good look at what I was eating and the
That’s up to you. way it made me feel, which was horrible. I
feel so much better now and I am amazed
We will close out by reminding you of a wise saying we learned
by the difference in my cholesterol levels,
years ago that has monumentally changed our lives... my vitamin D level has climbed back up
quickly, too.
There are only two ways to get to the top of an oak tree:
I’ve also become addicted to Hummus!! lol
One is to sit on an acorn and wait.
Thanks everyone !!”
The other is to start climbing…
Christi S.
…See you at the top!
Copyright 2012 by MediterraneanBook.com™. All Rights Reserved. 34
About the Authors
Enrico Forte is a certified nutrition and wellness
consultant and member of the Alliance for Natural
Health USA (http://www.anh-usa.org/).

It’s since 2004 that Enrico and his wife Valerie use
Mediterraneanbook.com to help people change
their eating lifestyles.
Contact Us:
They are Italians, and the same principles in the • support@mediterraneanbook.com
• Follow us on Twitter
ebook have worked for their families for centuries.
• Become a Facebook Fan
• Connect with Google Plus
Copyright 2012 by MediterraneanBook.com™. All Rights Reserved. 35
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