Part I: Exploring the Mediterranean Lifestyle 7

Chapter 1: Introducing the Mediterranean Diet 9

Chapter 2: Discovering the Health Benefits of the Mediterranean Diet 21

Chapter 3: Losing Weight with the Mediterranean Diet 33

Part II: Creating a Healthy Lifestyle with Mediterranean Cooking 49

Chapter 4: Planning Your Mediterranean Meals 51

Chapter 5: Going to the Market and Stocking Your Kitchen 67

Chapter 6: Mastering Mediterranean Cooking with Helpful Tips and Techniques 83

Part III: Starters and Sides 97

Chapter 7: Beginning the Day the Right Way 99

Chapter 8: Small Appetizers: Starting Off With Tapas, Meze, and Antipasti 115

Chapter 9: Whipping Up Some Sauces 133

Chapter 10: Creating Fresh Delicious Salads 147

Chapter 11: Savoring Soups and Stews 165

Chapter 12: Bringing New Flavor to Vegetable Sides 179

Chapter 13: Rediscovering Whole Grains 197

Part IV: Main Entrees and Desserts 213

Chapter 14: Enjoying Legumes the Mediterranean Way 215

Chapter 15: Pasta, Pasta, Pasta! 229

Chapter 16: From Pizza to Pitas: Mastering Mediterranean Fast Food 251

Chapter 17: Preparing Classic Chicken Entrees 269

Chapter 18: Going Under the Sea with Seafood Options 287

Chapter 19: Making One-of-a-Kind Meat and Pork Entrees 303

Chapter 20: Don’t Forget Dessert! 319

Part V: The Part of Tens 337

Chapter 21: Ten Tips for Getting More Plant-Based Foods in Your Diet 339

Chapter 22: Ten Myths about the Mediterranean Diet 343

Appendix: Metric Conversion Guide 347

Index 351