Introduction 1
About This Book 2
Foolish Assumptions 4
Icons Used in This Book 4
Beyond the Book 5
Where to Go from Here 5
Part 1: Getting Started with the Mediterranean Lifestyle 7
Chapter 1: Defining the Mediterranean Lifestyle 9
Following a Road Map to a Health-Boosting Way of Life 9
Following the Mediterranean Lifestyle 10
Considering Culture 11
Preparing and Eating Delicious Food 12
Eyeing Authentic Mediterranean Recipes 13
Chapter 2: Living the Mediterranean Approach to Food 15
Understanding the Role That Food Plays in Culture 16
Seeing food as a friend 17
Adopting a pro-food approach 18
Celebrating Food in All Its Forms 20
Food is sacred 20
Food is medicine 23
Food is charity 27
Food is diplomacy 28
Food is philosophy and feeling 32
Chapter 3: Looking Forward to a Long and Healthful Life 35
Seeing the Difference the Mediterranean Lifestyle Makes 35
Improving your health and preventing disease 36
Living longer and better 37
What the Experts Have to Say 38
Historical studies on the Mediterranean lifestyle 39
Modern research 40
Chapter 4: Achieving the Mediterranean Lifestyle Abroad 43
Lifestyle Habits to Enjoy as Often as Possible 44
Practicing gratitude 44
Enjoying meals and physical activity with others 47
Taking life and yourself lightly 48
Small Habits with Big Payoffs 50
Eating as close to home as possible 50
Music and dancing 51
Water, steam, and relaxation 53
Part 2: Making the Mediterranean Lifestyle Work for You 57
Chapter 5: Making Meals a Priority 59
Seeing Mealtimes as Sacred 59
Making Communal Eating a Priority 61
Chapter 6: Laughing at Everyday Life 65
Laughing at Life: Looking at the Research 66
Bringing More Laughter into Your Daily Life 67
Looking for things to laugh at 67
Looking for excuses to feel good 68
Chapter 7: Participating in Pleasurable Activity 71
Doing What You Love 71
The joy of cooking 72
The pleasure principle 73
Hobbies and a sense of purpose 75
Types of Physical Activity in the Mediterranean Lifestyle 77
Staying fit without the gym 78
Adopting a DIY attitude 78
Chapter 8: Engaging with Nature 81
Looking at the Research behind the Importance of Nature 81
Carving Out Time to Spend in Nature 83
Getting Enough Time in the Sun 84
What the research says about sunlight 86
The truth about vitamin D 88
Easy ways to get more of the sun vitamin 89
Chapter 9: Setting Aside Time for Siestas 91
An Ancient Ritual with Modern Rewards: The Benefits of Napping 92
Increasing alertness and productivity 92
Increasing libido 93
Balancing hormones 93
Avoiding the afternoon slumps 93
Improving overall sleep time in older adults 94
Reducing the risk of a cardiovascular event 94
Losing weight 95
Incorporating More Naps into Your Life 95
Part 3: Adopting Healthful Cultural Attitudes 99
Chapter 10: Living Mediterranean-Style Daily 101
The ABCs of the Mediterranean Lifestyle 102
Getting a Mediterranean Lifestyle Checklist 103
An Overview of Mediterranean Cultures 108
Albania 108
Algeria 109
Bosnia and Herzegovina 109
Croatia 109
Cyprus 109
Egypt 110
France 110
Greece 110
Israel 111
Italy 111
Lebanon 112
Libya 112
Malta 113
Monaco 113
Montenegro 113
Morocco 113
Slovenia 114
Spain 114
Syria 115
Tunisia 115
Turkey 116
Chapter 11: Seeing Food as a Metaphor for Life 119
Getting to Cook versus Having to Cook 120
Finding inspiration 121
Fitting cooking into your life 122
Feasting versus Fasting in the Mediterranean Region 125
Why feasts matter 126
Fasting: An ancient ritual with modern appeal 127
Ancient Traditions for Modern-Day Results 129
The art of DIY 130
Part 4: Preparing and Eating Food with Pleasure 133
Chapter 12: Ancient Flavor Enhancers and Plant-Based Menus 135
Adding Flavor with Aromatics 135
Why flavor matters 136
How to use aromatics in your dishes 138
Finding Plant-Based Menus 141
Making traditional Mediterranean menus 142
Putting produce front and center 143
Cooking with the Seasons 144
Chapter 13: Planning Meals with the Mediterranean Diet Pyramid 147
Understanding the Mediterranean Diet Pyramid 147
What each tier represents 149
How to use the pyramid 150
Finding Daily Meal Examples from the Mediterranean 154
Reinventing Leftovers 156
Chapter 14: Stocking a Mediterranean-Style Kitchen 159
Filling Your Pantry with the Basics 160
Cereals, pastas, and grains 160
Beans and legumes 162
Extra-virgin olive oil 163
Condiments and flavor enhancers 166
Baking ingredients 167
Canned and jarred goods 169
Filling Your Fridge and Freezer 170
Fresh foods to have on hand 170
The freezer: The modern pantry 170
Pantry Cooking Formulas for Quick Meals 171
Chapter 15: Shopping for Food the Mediterranean Way 173
Bringing the Fun Back to Shopping for Food 173
Letting inspiration be your guide 174
Looking for fun in all the right places 176
Making a List, Checking It Twice 178
Practical tips for meal planning 179
Part 5: Authentic Mediterranean Recipes for All Occasions 181
Chapter 16: What to Serve and When to Serve It 183
Diving into Authentic Mediterranean Meals 183
Exploring Mediterranean Menus 184
Repurposing Leftovers 186
Chapter 17: Breakfast 189
Starting Your Day the Sunny Mediterranean Way 189
What breakfast looks like throughout the Mediterranean 190
What makes a good breakfast 193
Grabbing Breakfast on the Go 194
Enjoying a Leisurely Breakfast 194
Chapter 18: Small Plates and Snacks 207
From Tapas to Mezze and Beyond 207
Authentic Mediterranean Menus 210
Snacking in the Mediterranean 228
Chapter 19: Base Recipes and Main Courses 229
Base Recipes for Any Mediterranean Meal 229
Mediterranean Main Courses 238
Chapter 20: Fruit, Cheese, Nuts, and Desserts 251
What Traditional Mediterranean Desserts Really Look Like 252
Everyday versus holidays 253
Cultural attitudes behind desserts 253
Mediterranean Fruit, Nut, Cheese, and Dessert Recipes 254
Part 6: The Part of Tens 263
Chapter 21: Ten Easy Ways to Enjoy the Mediterranean Lifestyle Anywhere 265
Get Outdoors 266
Spend Time with Friends and Family 267
Eat with Friends and Family 268
Seek Out Hydrotherapy 269
Go Green 269
Make Something Meaningful 270
Spend Time Doing What You Love or Nothing at All 271
Embrace Culinary Medicine 272
Eat Plenty of Fresh Fruits and Vegetables 273
Make the Best Out of Any Situation 273
Chapter 22: Ten (or So) Creative Strategies for Communal Eating 275
First, Decide Who to Eat With 276
Review Your Schedule 276
Brainstorm 276
Join a Club 277
Host Theme Parties 278
Be a Lunch Buddy 278
Enjoy Virtual Meals 279
Volunteer 279
Commit to the One-Meal-a-Day Minimum 279
Chapter 23: Ten (or So) Fun Ways to Repurpose Food and Eliminate Waste 281
Make Tutto Fa Brodo a Way of Life 282
Make Soups and Stews 282
Use Leftover Food for Sandwiches, Panini, and Shawarma 282
Puree Leftover Vegetables 283
Make Omelets, Frittatas, and Tortillas 283
Toss It into Salads, Bowls, and Wraps 284
Make Your Own Croutons, Crostini, Bruschetta, and Tartines 284
Prepare Croquettes and Savory Cakes 285
Incorporate Leftovers in Pasta and Rice Dishes 285
Appendix A: Metric Conversion Guide 287
Index 291
