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The 10 Best Mediterranean Diet Cookbooks 2022 — Cookbooks for the Mediterranean Diet



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Just the thought of munching on warm sourdough bread, silky olive oil, and fresh salmon next to a sparkling turquoise body of water can instantly calm down your nervous system—and it turns out all of those things can help you live longer, too.

In a review published in Current Opinion in Clinical Nutrition & Metabolic Care, researchers found that a Mediterranean Diet—which focuses on eating healthy fats and whole foods such as fish, nuts, oils, and whole grains—can increase life expectancy, reduce the risk of major chronic disease, and improve quality of life and well-being.

Although moving to Greece would be a dream, you don’t have to live near the Mediterranean Sea to reap all of the wonderful health benefits of this doctor-recommended diet—all you have to do is order a Mediterranean Diet cookbook and hit the kitchen .

What exactly is the Mediterranean Diet?

The Mediterranean Diet, also known as the MedDiet, is not exactly a diet at all, says doctor, health coach, and ACE certified fitness and nutrition expert Tina Gupta, MD “It’s more of an eating pattern common to those living in the Mediterranean regions of Italy, Greece, France and Spain,” she explains. “This diet encompasses the daily eating habits and ways of living for those living in and around the Mediterranean sea. It’s more about what you can eat, as opposed to what you shouldn’t have. Because it’s less restrictive than your average diet, many people find that it’s more easily adaptable,” Gupta says.

That being said, the Mediterranean Diet emphasizes eating healthy fats, fresh fish, and whole grains, with tasty foods on the menu such as:

  • Colorful fruits and vegetables
  • Fish and other types of seafood at least twice a week
  • olive oil
  • Nuts and seeds
  • Beans and legumes
  • Whole grains like brown rice, quinoa, and oats
  • Fresh herbs

What are the benefits of the Mediterranean Diet?

Not only does the MedDiet consist of some pretty tasty foods, but it also boasts a number of health benefits that make it well worth adding it into your lifestyle. For the forth year in a row, the MedDiet has been ranked as the number one diet by US News & World Report, and Gupta couldn’t recommend it enough.

“The Mediterranean Diet has been well studied, and the results show that it can help in reducing incidences for a number of diseases,” she explains. “The MedDiet helps achieve weight loss, lowers insulin resistance, improves heart conditions, cancer prevention, and diabetes control and prevention (through lowered rates of insulin resistance), all while improving mortality rates.”

How to get started with a Mediterranean Diet

Anyone can follow a Mediterranean Diet, Gupta says. Shopping at your local grocery store or farm for fresh, whole food products from the list is a great way to start. You can begin to slowly introduce some MedDiet foods into your meals, and then eventually commit over time.

“Initially, some individuals may find it hard because of increased fiber demands due to increased consumption of legumes and vegetables,” Gupta says. “To avoid bloating and/or bowel habit changes, it is best advised to begin increasing these types of food gradually.” Cooking your veggies instead of eating them raw can also help with bloating, as does soaking legumes overnight, Gupta says.

To start cooking up some mouth-watering meals, consider ordering a Mediterranean Diet cookbook from this list of top-rated and best-selling books on Amazon. With easy-to-follow recipes, you’ll become an expert in the kitchen in no time. For delicious Mediterranean-style recipes, read on for the best Mediterranean Diet Cookbooks on Amazon for 2022.


The Complete Mediterranean Cookbook

With over 500 recipes, you’ll never get bored of eating the same things with the The Complete Mediterranean Cookbook. Earning the top spot on Amazon’s list of Mediterranean Diet cookbooks, you’ll be able to create delicious recipes from Italy, Greece, Morocco, Egypt, Turkey, and so much more.


The 30 Minute Mediterranean Diet Cookbook

Sometimes the time and effort that goes into cooking can deter you from homemade meals, enabling you to reach for the takeout menu. Well, the 30-Minute Mediterranean Diet Cookbook has simple, tasty meals you can create in less than an hour—and with thousands of five star ratings, Amazon shoppers are raving about it.


Ottolenghi Simple: A Cookbook

Cooking satiating meals doesn’t have to be super complex—this cookbook includes simple instructions using just 10 ingredients or less made under 30 minutes. From braised eggs with leeks and cauliflower to pomegranate and pistachio salad to lamb and feta meatballs, the whole family will love this MedDiet cookbook.


The Vegetarian Diet

Meat and fish isn’t for everyone—but that doesn’t mean you can’t hop on the Mediterranean Diet train. With this vegetarian-style cookbook, you’ll be able to reap all of the wonderful benefits of the MedDiet, all while sticking to your plant-based diet. This budget-friendly cookbook boasts 40 easy-to-cook recipes, all dreamed up by a RD.


Mediterranean paleo cooking

You won’t have to choose for being paleo and following a Mediterranean Diet, also—this cookbook blends the two eating plans (it’s dairy-free, refined sugar-free, and grain-free) to create 150 recipes. It also has two 30-day meal plans to help you create fun menus and stick to a goal.


The Pescatarian Cookbook: The Essential Kitchen Companion

The Mediterranean diet encourages fish and seafood, so cutting out meat while creating healthy meals and feeling good is a great option, especially when referring to The Pescatarian Cookbook. In addition to 75 recipes, you can score 3 one-week meal plans.


Mediterranean Instant Pot: Easy, Inspired Meals for Eating Well

Aren’t Instant Pot meals the best? If you’re a beginner at cooking, let the Instant Pot do all of the work for you after tossing in simple ingredients from this “Editor’s Pick” cookbook from Amazon. Inside you’ll find delicious, one-pot meals featuring ingredients like chicken tagine, lamb meatballs, shrimp risotto, and so much more.


5 Ingredient Mediterranean Cookbook: 101 Easy & Flavorful Recipes for Every Day

Yes, it’s really possible to cook up a chef-style dinner for the whole family using just five ingredients or less. This beginner-friendly cookbook is packed with over 100 Mediterranean Diet recipes for every kind of meal throughout the day. It even allows you to switch up your proteins throughout meals, ensuring everyone finds something they like on the menu.


The Mediterranean Diet Cookbook for Two: Quick, Easy and Healthy Recipes That Are Perfect for Any Night at Home

Cooking for two? This MedDiet cookbook is packed with recipes portioned for two servings, so you always have the perfect amount for you and your boo. You’ll look forward to trying their Greek grilled eggplant, kale salad with quinoa, and chickpea and roasted root veggies and baked halibut any night of the week.


Mediterranean Diet Breakfast Cookbook: Easy and Tasty Breakfast Recipes for Your Dietary Life and a Healthy Weight Loss

Start off the most important meal of the day right with a healthy recipe from this Mediterranean diet breakfast cookbook. This popular cookbook features low sugar recipes centered around fruits, vegetables, whole grains, and dairy products, while minimizing read meats. You’ll seriously look forward to making them—and eating them too!

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Whole Grain Benefits

For the 55-and-over crowd, March 27-April 3, 2022 | Local News



For information about services available to older adults, contact Pam Jacobsen, director of the Retired and Senior Volunteer Program and Helen Mary Stevick Senior Citizens Center, 2102 Windsor Place, C, at 217-359-6500.

RSVP and the Stevick Center are administered by Family Service of Champaign County.


  • Active Senior Republicans in Champaign County’s monthly meeting will be held at 9:30 am on April 4 in the Robeson Pavilion Room A & B at the Champaign Public Library. This month’s speakers will be Jesse Reising, Regan Deering and Matt Hausman, Republican primary candidates for the newly redrawn 13th Congressional District.
  • Parkland Theater House needs four ushers each night for “The SpongeBob Musical,” opening April 14. There will be nine shows in total — April 14-16, April 22-24 and April 29-May 1. For details, call or email Michael Atherton, Parkland Theater House Manager, or 217-373-3874.
  • Parkland College also needs four volunteers for commencement. The commencement ceremony will be in person at Krannert Center for the Performing Arts at 8 pm May 12. Volunteers needed from 6:30 to 8 pm For details, contact Tracy Kleparski, Director of Student Life, at or 217- 351-2206.
  • The Milford High School National Honor Society and Student Council is hosting a Senior Citizens Banquet at 6 pm April 22. The event will be held in the MAPS #124 Gymnasium (park at south doors at Milford High School. To RSVP, call Sandy Potter at 815-471-4213.


Knit or crochet for those in need:

Meditative Movement with Yoga:

  • 9 to 10:15 am Tuesdays and Thursdays.


  • 11 am to noon, second and fourth Tuesdays. Call 217-359-6500.


  • Noon to 3 pm Thursdays.


Card game 13:

  • To sign up to play, call 217-359-6500 and ask for Debbie.

Men’s group:

  • 9 am Monday-Friday. Join us for a cup of coffee and great conversation.


The Peace Meal Nutrition Program provides daily hot lunches at 11:30 am for a small donation and a one-day advance reservation at sites in Champaign, Urbana, Rantoul, Sidney (home delivery only), Mahomet (home delivery only) and Homer.

For reservations, call 800-543-1770. Reservations for Monday need to be made by noon Friday.

NOTE: There is no change for home deliveries, but at congregate sites, you can get a carry-out meal.


  • BBQ pork sandwich, mini potato bakers, corn, creamy cole slaw, bun.


  • Turkey pot roast with carrots and celery, Italian green beans, pineapple, whole grain roll.


  • Savory sausage stew, broccoli, chunky apple sauce, biscuit, surprise dessert.


  • Meatloaf, mashed potatoes and brown gravy, tomatoes and zucchini, apricots, whole-grain roll.


  • Chef’s choice — regional favorites will be served.


If you are 55 and older and want to volunteer in your community, RSVP (funded by AmeriCorps Seniors and the Illinois Department on Aging) provides a unique link to local nonprofits needing help. We offer support, benefits and a safe connection to partner sites.

Contact Pam Jacobsen at or 217-359-6500.


Senior Volunteers.

  • RSVP of Champaign, Douglas and Piatt counties/AmeriCorps Senior Volunteers is your link to over 100 nonprofit organizations. Please contact Pam Jacobsen at or call 217-359-6500 for volunteer information.

Food for seniors. Handlers needed to unload boxes of food for repackaging at 7 am on the second and fourth Tuesdays of the month. We are looking for backup delivery drivers to deliver food to seniors. Contact Robbie Edwards at 217-359-6500 for info.

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Whole Grain Benefits

The future of nutrition advice



By Lisa Drayer, CNN

(CNN) — Most of us know we should eat more fruits, vegetables and whole grains.

So why would the National Institutes of Health spend $150 million to answer questions such as “What and when should we eat?” and “How can we improve the use of food as medicine?”

The answer may be precision nutrition, which aims to understand the health effects of the complex interplay among genetics, our microbiome (the bacteria living in our gut), our diet and level of physical activity, and other social and behavioral characteristics.

That means that everyone could have their own unique set of nutritional requirements.

How is that possible? I asked three experts who conduct precision nutrition research: Dr. Frank Hu, professor of nutrition and epidemiology and chair of the Department of Nutrition at the Harvard TH Chan School of Public Health, and Martha Field and Angela Poole, both assistant professors in the division of nutritional sciences at Cornell University’s College of Human Ecology.

Below is an edited version of our conversation.

CNN: How is precision nutrition different from current nutrition advice?

dr Frank Hu: The idea of ​​precision nutrition is to have the right food, at the right amount, for the right person. Instead of providing general dietary recommendations for everyone, this precision approach tailors nutrition recommendations to individual characteristics, including one’s genetic background, microbiome, social and environmental factors, and more. This can help achieve better health outcomes.

CNN: Why is there no one-size-fits-all prescription when it comes to what we should be eating?

Huh: Not everyone responds to the same diet in the same way. For example, given the same weight-loss diet, some people can lose a lot of weight; other people may gain weight. A recent study in JAMA randomized a few hundred overweight individuals to a healthy low-carb or low-fat diet. After a year, there was almost an identical amount of weight loss for the two groups, but there was a huge variation between individuals within each group — some lost 20 pounds. Others gained 10 pounds.

Martha Field: Individuals have unique responses to diet, and the “fine adjust” of precision nutrition is understanding those responses. This means understanding interactions among genetics, individual differences in metabolism, and responses to exercise.

CNN: How do we eat based on precision nutrition principles now?

Huh: There are some examples of personalized diets for disease management, like a gluten-free diet for the management of celiac disease, or a lactose-free diet if you are lactose intolerant. For individuals with a condition known as PKU (phenylketonuria), they should consume (a) phenylalanine-free diet. It’s a rare condition but a classic example of how your genes can influence what type of diets you should consume.

Angela Poole: If I had a family history of high cholesterol, diabetes or colon cancer, I would increase my dietary fiber intake, eating a lot of different sources, including a variety of vegetables.

fields: If you have high blood pressure, you should be more conscious of sodium intake. Anyone with a malabsorption issue might have a need for higher levels of micronutrients such as B vitamins and some minerals.

CNN: There is research showing that people metabolize coffee differently. What are the implications here?

Huh: Some people carry fast caffeine-metabolizing genes; others carry slow genes. If you carry fast (metabolizing) genotypes, you can drink a lot of caffeinated coffee because caffeine is broken down quickly. If you are a slow metabolizer, you get jittery and may not be able to sleep if you drink coffee in the afternoon. If that’s the case, you can drink decaf coffee and still get the benefits of coffee’s polyphenols, which are associated with decreased risk of heart disease and diabetes without the effects of caffeine.

CNN: How much of a role do our individual genes play in our risk of disease? And can our behavior mitigate our disease risk?

Huh: Our health is affected by both genes and diets, which constantly interact with each other because certain dietary factors can turn on or off some disease-related genes. We published research showing that reducing consumption of sugary beverages can offset the negative effects of obesity genes. That’s really good news. Our genes are not our destiny.

Another area of ​​precision nutrition is to measure blood or urine metabolites, small molecules produced during the breakdown and ingestion of food. For example, having a higher concentration of branched-chain amino acids (BCAAs) strongly predicts one’s future risk of diabetes and cardiovascular disease. The blood levels of BCAAs depend on individuals’ diet, genes and gut microbiome. We found that eating a healthy (Mediterranean-style) diet can mitigate harmful effects of BCAAs on cardiovascular disease. So measuring BCAAs in your blood may help to evaluate your risk of developing diabetes and cardiovascular disease and encourage dietary changes that can lower the risk of chronic diseases down the road.

fields: The environmental effects can sometimes be on the same magnitude as the genetic effects with respect to risk for disease.

CNN: Our individual microbiomes may be able to dictate what type of diet we should be consuming. Can you tell us about this emerging research? And what do you think of microbiome tests?

Poole: Research has shown that in some people, their blood sugar will spike higher from eating bananas than from eating cookies, and this has been associated with microbiome composition. Scientists have used microbiome data to build algorithms that can predict an individual’s glucose response, and this is a major advance. But that’s not an excuse for me to shovel down cookies instead of bananas. Likewise, if the algorithm suggests eating white bread instead of whole-wheat bread due to blood glucose responses, I wouldn’t just eat white bread all the time.

At the moment, I’m not ready to spend a lot of money to see what’s in my gut microbiome… and the microbiome changes over time.

Huh: Microbiome tests are not cheap, and the promise that this test can help develop a personalized meal plan that can improve blood sugar and blood cholesterol … at this point, the data are not conclusive.

CNN: How will nutrition advice be different 10 years from now?

Poole: I think you will receive a custom-tailored grocery list on an app — foods that you want to buy and foods that you want to avoid, based on your blood sugar responses to foods, your level of physical activity and more.

Huh: We will have more and better biomarkers and more affordable and accurate nutrigenomics and microbiome tests as well as better computer algorithms that predict your response to food intakes.

But these technologies cannot substitute general nutrition principles such as limiting sodium and added sugar and eating more healthy plant foods. In a few years, you may be able to get a more useful response from Alexa if you ask her what you should eat — but like other answers from Alexa, you’ll have to take it with a grain of salt.

The CNN Wire
™ & © 2022 Cable News Network, Inc., a WarnerMedia Company. All rights reserved.

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Whole Grain Benefits

Are Peanut Butter and Jelly Sandwiches Healthy?



In order to assess its nutritional value, first we must discuss the breakdown of this sandwich.

Typically, there are three main ingredients — bread, peanut butter, and jelly — each with different nutritional values.

Nutritional value of bread

Bread can be a part of a balanced diet. The nutritional value of bread depends on the type chosen.

For starters, whole-grain bread is the best option because it provides a higher amount of nutrients. Whole grain kernels have three parts: the bran, endosperm, and germ (1).

Because whole grain bread retains all three parts, it’s higher in protein and fiber compared with other breads. These nutrients slow the absorption of sugar into your blood stream and keep you full longer (2, 3).

Whole grain bread is also richer in key nutrients, like B vitamins, iron, folate, and magnesium. Look for the word “whole” as part of the first ingredient in bread’s nutritional label (2).

Choosing sprouted grain bread, like Ezekiel bread, is also an excellent choice. The sprouting process increases digestibility and bioavailability of nutrients. Studies show sprouted bread has more fiber, vitamin E, and vitamin C, and beta-glucan (4).

Sourdough bread is fine, too. Although it’s not as high in fiber and protein, it has a lower glycemic index than white bread.

Glycemic index measures how quickly food increases blood sugars. In general, foods with a lower glycemic index better support your overall health.

But keep in mind that glycemic index doesn’t tell the whole story. We must look at the meal as a whole — for example, what we add to the bread. Nutrients, like protein and fats, can help lower the overall glycemic load of a meal, and serving sizes also play a role (5).

As a guideline, look for whole grain breads that offer at least 2 grams of fiber per slice. We also suggest using bread that contains 3 grams of protein or more per slice.

If that’s not available, sourdough bread may be your next best option.


Choose breads that are higher in fiber and protein, like whole grain bread or sprouted grain bread. These varieties help slow absorption of sugars and keep you full longer.

Nutritional value of peanut butter

Many people find peanut butter delicious.

Nutritionally, it also delivers. Peanut butter is a good source of protein and healthy fats, important for all stages of life, especially growing children. Plus, it’s a good source of fiber.

Two tablespoons (32 grams) of smooth peanut butter contain 7 grams of protein, 16 grams of fats, and 2 grams of fiber (6).

Importantly, the majority of fats in peanut butter are unsaturated fats. Research consistently indicates that replacing saturated fats found in animal products with more unsaturated fats (like those in peanut butter) may lower cholesterol and improve heart health (7, 8).

For growing kids, healthy fats are vital for healthy development. Plus, fats help absorb the vitamins A, D, E, and K, all of which play a synergistic role in supporting immune and brain health (9, 10).

Contrary to popular belief, conventional peanut butter doesn’t usually have more sugar than 100% natural peanut butter. However, it may have more salt (6).

When shopping, check the nutrition labels to ensure it doesn’t contain additional ingredients other than peanuts.

When enjoying natural peanut butter, the oil will separate from the peanut butter. Not to fret — just give it a good stir! This helps mix the oils with the solids.

Pro tip: You can store peanut butter upside down in the fridge to keep it from separating again!


When available, choose 100% natural peanut butter, as it’s lower in salt. Remember to stir the peanut butter before eating to mix the oils with the solids.

Nutritional value of jelly

The PB&J sandwich isn’t complete without jelly or jam. What’s the difference, anyway?

Well, while jellies and jams have similar nutritional value and taste, there’s a slight difference: Jellies are made with fruit juice, while jam is made with the fruit juice and pulp (7).

Both jellies and jams contain pectin (artificially added to jelly), which has prebiotic effects that may improve gut health (8).

However, both are naturally high in sugar, so enjoy them in moderation. To have more say in the ingredients used, you can try making your jelly at home.

If you’re buying from a store, look for jellies with no added sugar in the ingredients list. Alternative names for added sugars include glucose, sucrose, dextrose, and fructose.


Jellies are high in natural sugars and contain pectins that may have a beneficial effect in promoting good health. Try to choose jellies with no added sugars.

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