The Greek Diet: Look and Feel like a Greek God or Goddess and Lose up to Ten Pounds in Two Weeks

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Table of Contents

Introduction..............................................................................................................4

Chapter 1

· An overview of Greek diet............................................................................5

· What is Greek or Mediterranean diet?...........................................................5

· How Mediterranean diets reduce the risk associated with sedentary

lifestyle?........................................................................................................5

Chapter 2

· What is so special in Mediterranean diet?......................................................7

· What is an ideal Mediterranean diet comprises of?........................................7

· Monthly, weekly and daily diet plan..............................................................7

Chapter 3

· Benefits of Greek diet....................................................................................9

· How you can enjoy Mediterranean diet at home?.........................................9

· Some chief most components of Greek diet.................................................10

· Some topmost Greek Cuisines are.................................................................11

Chapter 4

· What all varieties Greek cuisine is comprised of?...........................................12

· Breads ..............................................................................................................12

· Appetizers and salads........................................................................................12

· Soups.................................................................................................................12

· Vegetarian main dishes.....................................................................................12

· Meat and seafood dishes...................................................................................13

· Quick meals.......................................................................................................13

· Desserts and ......................................................................................................13

· Cheeses..............................................................................................................13.

· Non- alcoholic beverages...................................................................................13.

· Coffee..................................................................................................................13

· Tea and herbal teas...............................................................................................14.

· Wine and bear.......................................................................................................14

Chapter 5

· Recipe 1-Roasted Asparagus with Feta................................................................15

· Recipe 2- Rice Orzo.............................................................................................15

· Recipe 3- Spicy Orange Hummus........................................................................16

· Recipe 4- Easy Ground Beef Gyros......................................................................17

· Recipe 5- Greek Chicken and Spinach..................................................................18

· Recipe 6- Mushrooms with Wine and Coriander..................................................19

Conclusion.........................................................................................................................20

Introduction

Greek Cuisine is also known as Mediterranean food. It is a rich blend of most healthy ingredients on earth. Lots of fresh vegetables, coarse grain products, wine, bear, fish, various meat products like pork, lamb, rabbit and poultry, easily available herbs, cheese, eggplant, yogurt, zucchini and olive oil are some of the healthy products that are part of this diet. The list includes many other healthy ingredients along with this.

It is said that Greek God and Goddess are among the most beautiful creatures in this World. When it comes to beauty, no other God or Goddess can compete with them in any way. They were always ahead in all aspects like love making, procreation, beauty, grace, pleasure and merriment. The major reason that contributed behind all these aspects was - Healthy diet. They enjoyed optimum state of mind and body as a result of which the rest of the richness came automatically in their life.

Overweight or obesity is the chief area of concern for most of us these days. It’s because it offers you lots of terrifying health issues in addition to ugly looks. If you too want to attain a merry state and look fit and healthy like them, go through their magical Greek diet. This diet when followed religiously can shed 10 pounds of your body weight within two weeks of time.

Chapter 1

An overview of Greek diet

Cooking at home is highly admirable; however, from last some time, dining out has also become fashion.Climatic conditions have lead to breeding of goats, sheep, cattle and beef. Fish dishes are common part of cuisines on coastal areas. Feta, Mizithra, Keflotyri, Anthotyros, Manouri, Graviera, Metsovone are some of the prevalently used Greek cheese.

The use of flavouring is highly prevalent in Mediterranean food. Some common flavours include oregano, garlic, mint, dill and bay laurel leaves along with basil leaves, thyme leaves and fennel seeds. Persillade is also part of garnishing. Cinnamon and cloves are used in Northern parts of the country.

What is Greek or Mediterranean diet?

Cooking Greek cuisine does not require you to be excellent in cooking. The presence of certain ingredients are themselves potent in offering delicious flavours to the food. The perfect blend of vegetables, fruits, legumes, grains, chicken, red meat along with olive oils and nuts makes any food unique endowing health benefits to any individuals. The best role that Mediterranean diet plays is in maintaining perfect balance in all aspects of life. This diet is scientifically designed, is affordable in cost and equips balanced nutrition.

The Mediterranean diet has been closely linked with lowering the cases of cancer, Alzheimer’s disease, coronary heart disease along with shedding many pounds in short term of time. By religiously following some of its dietary trends and special practices, we not only learn delicious eating practices but can safeguard our self against variety of health ailments.

How Mediterranean diet reduces the risk associated with sedentary lifestyle?

Mediterranean diet is one of the best diets in the world because it does not make any compromises with health. On top of everything comes its rustic salad that is best pack of all nutrients like feta cheese, slices of cucumber, beets, shredded cabbage, carrots, lettuce leaves, peperoncini, radish, bell peppers, onions, berries, grapes and pickled leaves dressed with olive oil, vinegar, salt and oregano. Greek salad involves limited amount of table salt and added amount of herbal ingredients leading to reduced cases of high blood pressure. Depending on the place of its origin, these salads are termed as Horiatiki, peasant salad, country salad or village salad. The presence of various herbs and delicious forms of health boosting seasonings keep detoxifying an individual’s body regulating body’s functions t its optimal state. By consuming them everyday once or twice, you can keep yourself away from stress and the perils of sedentary lifestyle. Individuals, who perform workouts, drink plenty of water and consume highly nutritious diet will undoubtedly feel fit and stay healthy mentally, physically and emotionally.

One of the best parts of Mediterranean diet is the associated weight loss with it. Most of the people think that olive oils are rich source of fats but actually, it is an unsaturated form of fats that keeps an individual feel contented for long without increasing body’s fats. In fact, olive oil fights against major culprits like bad cholesterol, trans fats, Type 2 diabetes, heart strokes, oxidative stress and depression. This is a rich source of anti-oxidants. It relieves cancer pain, improves bone health, relieves constipation and augments brain function.

Chapter 2

What is so special in Mediterranean diet?

Mediterranean diet is considered as the doctor’s diet. It is rich in fibre and embraces plenty of fluid content. The presence of anti-oxidants keeps major population risk free. In 1980, an article was published by Professor Ancel Keys who compared death rates in various countries due to heart related troubles. He found that Greece ranked lowest in mortality rate. Finland and USA stood at the top in death rates. The lifestyle of long living Mediterranean people was due to low smoke rates, regular workouts and living their life in stress free environment. Above all these, the nutritious diet played a great role too. Its because Greek individuals find consumption of fresh seasonal vegetables a delicious and easy way to enjoy the food. They also give preference to foods that offer higher health benefits. Their superfoods are perfect combination of fruits, vegetables and mono-saturated fats. This long term traditional dietary pattern is the ideal Mediterranean diet which was prominently seen in this civilization.

What is an ideal Mediterranean diet comprised of?

Our increasing dependence on scientific equipments, unhealthy lifestyle and increased rate of diseases has evoked many people across the world to follow Mediterranean diet. In terms of health giving benefits, this diet includes lot many varieties of fresh vegetables, fruits, legumes, cereals and associated products. Apart from that moderate quantities of fish, nuts, white meats, low fats dairy products, wine are also part of this meal. Men should consume 1-3 units of wine on daily basis while women should drink only1-2 units on everyday basis. Mediterranean diet also includes limited proportions of red meat and eggs along with sweets or desserts. It pays low privilege to oils; however olive oil is an integral part of most of the dishes. It is mono saturated oil that is comprised of innumerable health benefits. Greeks pay less preference to saturated fatty animal fats like red meat. Greek food involves minimum amount of salt but still is commendable in taste because of various kinds of herbs used for flavouring. These herbal ingredients can better substitute salt. Greek countrymen use their local sourced foods as a part of their meal program and that too at an affordable cost. Though fats are the major source of calories but one can adjust calories intake by varying the amount of ingredients.

Greek Monthly, weekly and daily diet plan

The data is recommended by Scientific Health Council Hellenic Ministry

Monthly diet: Red meat should be served only 4 times in a month.

Weekly diet: You are allowed to consume-

· 3 servings of sweets

· 3 servings of eggs

· 3 servings of potatoes

· 3-4 servings of olives

· Nuts and pulses

· 4 servings of poultry products

· And 5-6 servings of fish products.

Daily diet: Daily diet includes-

· 2 servings of dairy products on everyday basis

· Olive oil as the daily lipid

· 3 servings of fruits

· 6 servings of vegetables including wild green leafy vegetables

· Apart from this non refined products and cereals include whole wheat grains, whole grain pasta and 8 servings of brown rice.

· Salt intake is reduced by adding herbs like basil, thyme, oregano etc.

And the most important thing that needs to be followed is drinking plenty of water along with this diet.

Chapter 3

Benefits of Greek diet in treating disease and reducing weight

Greek Diet is considered as the magical formula for keeping you young, revived, fresh and disease free at all points of time. It is also considered as the magical doctor’s formula. Following are some of its benefits-

Long lifespan:

Since Greek diet is complete in itself, the chances of catching any infection and disease reduce itself. Person develops strong immunity and risk of inflammation reduces strikingly. Chances of catching Type 2 diabetes, High Blood Pressure, High level of bad cholesterol reduces manifold. This data is supported by UK and USA citizens.

Chances of Cardiac and vascular disease decreases:

It reduces many types of complications too.

Loss in weight:

Mediterranean diet reduces weight drastically when followed religiously. It does not causes any sort of weaknesses but keeps the body fresh and vitalized by providing optimal source of essential vitamins and minerals.

Parkinson’s disease and Alzheimer’s disease:

Chances of catching these diseases reduce manifold times.

How you can enjoy Mediterranean diet at home?

The reasons are clear as in why people of Eastern Mediterranean have a longer lifespan than those living in west. This diet fits well under the parameters of WHO list. Cooking at home is always the best option to induce immunity. When the food is prepared at home, you get right ingredients in proportionate amount with addition of minimum oil.

The best part of preparing Greek cuisines at home is that you can prepare and serve your meals under hygienic conditions. Simply employ most healthy ingredients like olive oil, lettuce, beets, yogurt, coarse grains with little amount of cheese, pork, lambs, etc and minimize salt intake accordingly by adding delicious flavouring herbs. Preparation procedures for most of the cuisines at home involve washing the vegetables, chopping, adding varied varieties of herbs with little olive oil and serving it with wine or any other favourite drink. Fresh fishes when cooked at home and garnished with seasoning and herbs taste awesome.

Some chief most components of Greek diet

· Olive oil is common in almost all dishes.

· Wheat and barley

· Potatoes

· Augbergines or eggplants

· Tomatoes

· Green beans

· Okra

· Green Peppers

· Onions

· Honey(from fruit trees and through citrus trees)

· Lemons

· Oranges

· Bigarade or bitter oranges

· Thyme honey

· Pine honey

· Mastic or ivory coloured resin

Some flavouring agents are

· Oregano

· Mint

· Garlic Onion

· Dill

· Bay Laurel leaves

· Basil

· Thyme

· Fennel seeds

· Persillade

· Cinnamon

· Cloves

Non vegetarian items include-

· Fishes

· Goats

· Sheeps

· Cattles

· Beef

· Fishes

· Eggs

The variety of cheeses are-

· Feta

· Kasseri

· Kefalotyri

· Graviera

· Anthotyros

· Mnouri

· Metsovone

· Mizithra

Some topmost Greek Cuisines are-

· Kykladitiki

· Ipirotiki

· Kritiki

· Kypriaki

· Macedonitiki

· Mikrasiatiki

· Pontiaki

Chapter 4

What all varieties Greek cuisine is comprised of?

There are unlimited varieties of Greek cuisines that can be prepared at home. Based on the diverse culinary traditions of various regions, the taste varies greatly. Filo pastry, Crete, Chaniotiko Boureki, Kotopita etc are different dishes prepared in different parts of Greek. Below is the list that is used throughout Greek.

Breads: There are several types of breads used in Greece.

· Daktyla is the village bread.

· Elipsomo bread is prepared with olives.

· Paximadi is the Creatan bread.

· Karydopsomo bread is made up of walnuts

· Lagana bread is named on its region.

· Pita is a kind of soft braed prepared with wheat flour.

· Stafidopsomo bread is made up of raisins.

Appetizers and Salads:

Meze is a complement drink served in restaurants as customers pay a visit. Ouzeri is a kind of coffee that is very delicious and healthy. Smorgasbord is a light kind of meal made up of vegetables and fruits. Tiganita is a mouth watering recipe prepared with deep fried vegetables. Dakos is a Cretan salad prepared with soaked dried bread and has topping of tomatoes, mizithra cheese and crumbled feta. Greek salad is dressed with olives, tomatoes, cucumber, cracked wheat, spring onions, feta cheese and lemon juice.

Soups:

Kotosoupa Avgolemono is a soup that comprises of chicken, rice and egg lemon sauce. Fakes are a gourmet lentil soup served with olive oil and vinegar. Kakavia soup is prepared with small local fishes after removing their bones. Kremydodoupa is an onion soup that tastes very spicy when served with vinegar. Revithis is prepared with chickpeas.

Main Vegetarian dishes:

The vegetarian Greek dishes are prepared either in the traditional ways or by boiling the vegetables. They are generally eaten during fasts especially “Great Lent”. Bamies are cooked with okra and tomato sauce. Occasionally potatoes are also used along with chicken or lamb. Lachanorizo is a vegetarian dish with cabbage and rice. Prassorizo is prepared by adding leeks into rice.

Meat and seafood cuisines:

Octopus is dried in sun before grilling it. Apaki is a Cretan speciality. This lean pork is marinated in vinegar and then smoked by adding salt, aromatic herbs and shrurbs. Chatpodi stischara is the dish prepared with grilled octopus. Vinegar, oil and oregano are some essentials used in it. It is accompanied with ouzo.

Quick meals:

These meals are prepared with easily available and inexpensive ingredients. These involve minimal time and little preparation. Hilopites pasta with chicken gets spiced up when served with tomato sauce. Macaronada is a classical spaghetti dish. Strapatsada is prepared by scrambling eggs in olive oil and adding fresh tomato puree along with salt seasoning, pepper, oregano and sometimes feta cheese.

Desserts and Sweets:

Amygdalopita includes pie and almonds. Finikia cookies are prepared with chopped nuts. Karydopita cake is prepared with crushed walnuts soaked in dried syrup. Koulourakia cookies are prepared with butter and olive oil. Rizogalo is a rice pudding prepared with rice milk. Sometimes yogurt is eaten with honey and walnuts in the form of desserts.

Cheeses:

The varied forms of artisanal, local specialities and hand-made cheeses are prepared with added flavours. Feta, Kasseri, San Michali, Anthotyros, Manouri, Graviera, Halloumi, , Kopanisti are some popular cheese varieties sold across the Greek.

Non alcoholic Beverages:

Portokalada and Lemonada is served everywhere in homes or at restaurants.

Coffee:

Frappe, iced cappuccino, Espresso, Freddito, Freddoccino are some forms of iced and warm coffee famous across the world.

Herbal tea:

Mint tea, Chamomile tea, Tsai Vounou, Faskomilo and Sideritis are some forms of herbal teas.

Alcoholic Beverages:

Greek wine is prepared with crushed grapes and its history is as old as 6500 years. Dionsysus is termed as the God of wine throughout the Greece. Minoans is a beer prepared with fermented barley. Anise flavoured ouzo, Mastika, Kitron etc are some other forms of beverages of Greek.

Chapter 5

Recipe 1

Roasted Asparagus with Feta

Ingredients:

· Fresh crisp asparagus (1 ¾ - 2 lbs)

· Olive oil (1/4 cup)

· Minced garlic cloves (4)

· Zest of lemon (1tsp)

· Dried Oregano (1/2 teaspoon)

· Red Pepper flakes (1/4)

· Kosher salt (based on required taste)

· Freshly grounded black pepper( based on your own preference)

· Chopped Italian Parsley (1-2 tsp)

· Crumbled Feta cheese (3-4 ounces)

· Lemon juice (1 lemon without seeds)

Directions:

1. Preheat the oven at 400 degree Fahrenheit.

2. Place a small pan on low heat and add olive oil, minced garlic paste, lemon zest, red pepper flakes and oregano. Fry it till garlic turns golden in colour and fragrance starts spreading everywhere. Once done, remove the pan, from the heat and let the pan cool.

3. Mix asparagus gently and discard its ends. Toss the pieces of asparagus with olive oil. Place its thin layer on the baking sheet.

4. Now add seasoning (salt and pepper) on asparagus.

5. On asparagus shed crumbled feta cheese.

6. Roast the asparagus at 400 F for approximately 12 minutes. You can further cook it if you want more crispiness.

7. Finally dust chopped parsley over asparagus and squeeze lemon juice on it. Ensure there are no seeds on roasted dish. Serve it hot with Feta.

Recipe 2

Rice Orzo

Ingredients:

· Chicken broth (6 cups)

· Rice or orzo pasta (3/4 cup)

· Eggs (3)

· Juice of lemon (1)

Directions:

· Boil the broth in pan and add rice or orzo in it.

· Cook on medium flame after covering it. If you are using rice, cook it for 20-25 minutes and if you are cooking orzo, cook it for only 10 minutes only.

· Beat the egg while cooking the rice and add juice of lemon in it.

· Take out the broth from the flame.

· Now, mix one cup of sizzling broth into egg lemon mixture.

· Add soup gradually in it and keep stirring.

· Again place the pan on flame and stir the soup gain but do not boil.

· Serve the delicious recipe to your guests and enjoy with them.

Recipe 3:

Spicy Orange Hummus

Ingredients

· Fresh Parsley leaves (1/4 cup)

· Finely chopped onions (2 tsp)

· Garlic Clove (1)

· Orange Juice (1/4 cup)

· Tahini or seasame seed paste (2 tsp)

· Rice vinegar (2 tsp)

· Low sodium soy sauce (1 tsp)

· Dijon mustard (1tsp)

· Salt (1/4 tsp)

· Ground ginger (1/4 tsp)

· Ground coriander(1/4 tsp)

· Ground Turmeric (1/4 tsp)

· Ground cumin (1/4)

· Paprika (1/4 tsp)

· Drained chickpeas (15 ounce)

Directions:

· Mince parsley, onion and garlic in the food processor.

· After adding orange juice and the rest of the ingredients, process it till it transforms into a smooth paste.

· Serve it with crudite or pita triangles.

Recipe 4

Easy Ground Beef Gyros

Ingredients:

· Lean ground beef (1 lb)

· Thinly sliced plum tomatoes (4)

· Pita pocket bread divided into 4 inch diameter (8 pieces)

For seasoning:

· Crushed garlic clove (1)

· Salt (1 tsp)

· Dried Oregano leaves (1/2 tsp)

· Pepper (1/4 tsp)

For Sauce:

· Plain low fat yogurt (2/3 cup)

· Chopped cucumber (1/3 cup)

· Finely chopped onions (3 tsp)

· Chopped fresh parsley (2 tsp)

Directions:

· Combine all the ingredients of yogurt sauces in a bowl and mix them well.

· Cover it and refrigerate.

· Heat the oven to 350 degree Fahrenheit.

· Add ground beef and all the ingredients of seasoning in a medium sized bowl and blend them thoroughly.

· Divide the entire mixture of beef into 16 equal parts and offer them shape of patties (2 inches diameter each).

· Now place the prepared patties on the racks in the broiler pan.

· Bake it in the oven for 10 minutes. Grill it on medium heat. Ensure that they are no longer pink in colour; otherwise grill them further for a few minutes.

· Now serve it hot. Place equal proportions of beef and tomatoes topping with yogurt sauce in each pita half.

Recipe 5

Greek Chicken and Spinach

Ingredients

· Chicken breast (1 lb)

· Lemons (2)

· Oregano (1 tsp)

· Garlic (2 cloves)

· Red pepper flakes

· Salt

· Pepper

· Rice Vinegar (1tsp)

· Olive oil (1tsp)

· Fresh spinach leaves (2 bags of 6z each)

· Fresh parsley

· Dill( dry or fresh)

· Feta cheese (1/2 cup)

Directions:

1. Hammer the chicken breast via mallet. Ensure that they are of uniformed thickness and are flattened equally.

2. Preserve them for approximately ½ an hour in oregano mixture along with garlic powder, salt, red pepper flakes, pepper, zest of lemon juice and rice vinegar.

3. Grill the chicken for 2-3 minutes from all the sides ensuring that they are cooked well thoroughly.

4. While marinating the chicken, chop up a few garlic cloves.

5. Saute it in olive oil until you feel the fragrance.

6. Now place a fresh spinach bag and wilt it over medium high heat.

7. When it turns bright green in colour, add handful chopped parsley along with little dill and some lemon juice on it.

8. Stir it well.

9. Now take it out from the heat and crush some pieces of feta cheese on its top and cover it for few minutes. This will make the cheese to heat up and it will become soft.

10. Serve hot Greek Chicken and Spinach with fresh crusty bread.

Recipe 6:

Mushrooms with wine and coriander

Ingredients:

· Olive oil (3-5 tsp)

· White mushroom (1 lb, clean and quartered)

· Coriander seeds (1 tsp)

· Dry white wine (1/2 cup)

· Salt (1/4 tsp)

· Freshly grounded black pepper( based on taste)

· Fresh lemon juice (1 ½ tsp)

Directions:

· Place a big skillet over high heat flame. Add mushrooms in it and fry them for 3 minutes until cooked and glazed.

· Now add coriander and wine and cook till liquid gets evaporated. It will be done in 5 minutes.

· Add salt, lemon juice and pepper based on your taste. Stir it well.

· Serve your guests the delicious feast.

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Conclusion

By now, it is clear that Mediterranean diets are potent in minimizing the use of processed foods and maximizing the employment of natural foods. It is among the best gastronomical diets which encompass characteristics of traditional diet while covering the health benefits of modern world. In this diet, wine, sugar, poultry, fishes, red meat and oil are minimally used and there is maximum intake of fresh fruits and vegetables that are major source of antioxidants and fibre. All these key features make it best diet for health freaks and they can lose up to 10 pounds in 2 weeks while enjoying delicious forms of foods any time.

Hence, follow Mediterranean diet and feel like the Greek God or Goddess on earth.

Lose weight

Feel healthier

Live longer and stay happier.