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    Mediterranean Diet Air Fryer Cookbook: 100 Recipes For Easy And Healthy Mediterranean Diet Meals In Your Air Fryer
    Mediterranean Diet Air Fryer Cookbook: 100 Recipes For Easy And Healthy Mediterranean Diet Meals In Your Air Fryer
    Mediterranean Diet Air Fryer Cookbook: 100 Recipes For Easy And Healthy Mediterranean Diet Meals In Your Air Fryer
    Ebook201 pages2 hours

    Mediterranean Diet Air Fryer Cookbook: 100 Recipes For Easy And Healthy Mediterranean Diet Meals In Your Air Fryer

    By Samantha Keating

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    About this ebook

    This book contains an incredibly diverse compilation of 100 Mediterranean Diet Air Fryer recipes from breakfast to lunch, poultry, seafood, vegetables, sides, appetizers, snacks and even desserts! The air fryer is a great companion for you if you are on the Mediterranean Diet. It is quick, convenient and does not make a mess in the kitchen! By using minimal fat, it helps you to cook crispy, crunchy and delicious food every time.

    Air fried Mediterranean Diet recipes taste better than deep fried or oven cooked food. They are healthier and have fewer calories. Every recipe in this book has simple, step-by-step instructions that can be followed by everyone even beginner cooks. Nutritional information is also provided for monitoring your intake of calories and other macros.
    LanguageEnglish
    PublisherRockstream Press
    Release dateMar 11, 2020
    ISBN9788835864622
    Mediterranean Diet Air Fryer Cookbook: 100 Recipes For Easy And Healthy Mediterranean Diet Meals In Your Air Fryer

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      Book preview

      Mediterranean Diet Air Fryer Cookbook - Samantha Keating

      Banana

      INTRODUCTION

      The Air Fryer is one of the wonderful kitchen gadgets that appeared on the scene in the past decade and it is growing more popular every day. It is a convenient device that uses super-hot air and very little oil, making it possible to have deep fried" foods without most of the fat. Air fried food is lower in calories because a minimal amount of oil or fat is used. It is great for you if you want to eat a healthy diet and control your intake of fat.

      For people on the Mediterranean Diet, the air fryer gives you control of the amount of fat and other ingredients you add to each meal. Maintaining your diet goals is easier because you can make healthier versions of a wide variety of foods. Vegetables are crisped to perfection and roast chicken, fish and seafood come out wonderfully done in the air fryer.

      Many people choose the Mediterranean Diet because it is flexible and encourages the eating of healthy, natural foods. The air fryer will enable you to make an endless variety of Mediterranean Diet approved dishes. Many comfort food favorites that fit this description can be made in the air fryer and a good number of them are in this book. They are simply air fried instead of being baked, deep-fried, grilled or sautéed.

      Air fryers have the advantage of being able to cook food faster than regular ovens. You also have less to cleanup since the mess of traditional frying is avoided. Air fried food have tastier results with less effort, so if you don’t like too much cooking, this is great way to reduce kitchen time and still eat healthy, delicious food.

      As a versatile companion for your Mediterranean Diet, the air fryer does more than minimize the amount of fat in your food. It brings variety to your Mediterranean table. There are plenty of Mediterranean Diet recipes that can be cooked in the air fryer. This book contains an incredibly diverse compilation of 100 Mediterranean Diet recipes from breakfast to lunch, poultry, seafood, vegetables, sides, appetizers, snacks and even desserts!

      Once you start cooking these recipes, you will easily become a master at adapting other Mediterranean Diet recipes to the air fryer and your options will literally become limitless.

      Enjoy!

      Samantha Keating

      Benefits Of The Mediterranean Diet

      The benefits of the natural eating style of the Mediterranean diet include:

      1. Better Heart Health

      As earlier stated, researchers found out that people living in areas where the Mediterranean diet is eaten traditionally have better heart health. They have lower bad cholesterol levels and healthier circulatory systems. This was attributed to the lower consumption of processed sugars, red meat or other processed foods and the eating of a greater amount of vegetables, whole grains and seafood.

      2. Slows Down Neurological Decline

      Naturally, our bodies decline in several ways as we grow older. This decline can be accelerated or slowed down according to our lifestyles and the type of food we eat. The Mediterranean diet consists of a lot of anti-inflammatory foods that help to slow down degeneration of cells in the body, the brain and the nervous system. By slowing down neurological decline, normal mental function and quality of life can be maintained longer into old age. The risk of diseases such as Parkinson’s and Alzheimer's and stroke are greatly reduced.

      3. Higher Levels Of Omega-3 Fatty Acids

      Following the Mediterranean diet can lead to a reduction in the risk factors of conditions like arthritis, dementia, depression, heart disease and some cancers. The greater amount of fish and seafood consumed results in higher levels of omega-3 which produces pro-health conditions in the body.

      4. Healthy Weight Loss

      The Mediterranean diet helps you to maintain a healthy body weight because it is devoid of fattening foods. If you are overweight, it will also help you to lose weight naturally over time. It makes it easy to lose weight without the burden of following a diet. The meals are rich in fiber and will help you to stay full longer and you will find it easier to resist unhealthy snacks.

      5. Reduced Risk Of Diabetes

      The very nature of the Mediterranean diet fortifies the body against the occurrence of type 2 diabetes. Whole grains, fruits and vegetables provide natural sugar and fiber and this reduces the likelihood of high blood glucose levels and insulin resistance. Even people who are already diagnosed with diabetes will benefit greatly by switching to the Mediterranean diet.

      6. Reduction Of Stress Related Conditions

      Recent research as shown that you may also enjoy a reduction of stress levels when you adopt the Mediterranean diet. This is greatly beneficial to people prone to depression and anxiety,

      7. Longevity

      The average lifespan of people in the Mediterranean regions is higher than those in Western nations. This difference has been attributed to the foods that they eat. The Mediterranean Diet provides a combination of foods that contribute to improved health and well being which subsequently results in a longer life.

      Mediterranean Diet Foods To Eat

      Although the Mediterranean Diet has variations from one country to the other within the region, there are some types of foods that are emphasized. The following are the principal foods to eat on the Mediterranean Diet:

      1. Vegetables

      Mediterranean cuisine includes a fairly large amount of vegetables and many of the vegetables you already know are included. Popular choices are Brussels sprouts, lettuce, carrots, spinach, cauliflower and tomatoes. Others are artichokes, cabbage, greens (collards, arugula, kale and spinach), beets, peppers, onions, zucchini, and peas.

      2. Fruits

      Mediterranean fruits include oranges, grapes, apples,

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