Table Of ContentMEDITERRANEAN
INSTANT POT COOKBOOK
A Stunning Collection
of Traditional and
Modern Mediterranean
Recipes for Quick &
Healthy Meals
Garry Goodman
TEXT COPYRIGHT © GARRY GOODMAN
All rights reserved. No part of this guide may be reproduced in any form without
permission in writing from the publisher except in the case of brief quotations
embodied in critical articles or reviews.
LEGAL & DISCLAIMER
The information contained in this book and its contents is not designed to
replace or take the place of any form of medical or professional advice; and
is not meant to replace the need for independent medical, financial, legal, or
other professional advice or services, as may be required. The content and
information in this book has been provided for educational and entertainment
purposes only.
The content and information contained in this book has been compiled
from sources deemed reliable, and it is accurate to the best of the Author’s
knowledge, information, and belief. However, the Author cannot guarantee its
accuracy and validity and cannot be held liable for any errors and/or omissions.
Further, changes are periodically made to this book as and when needed. Where
appropriate and/or necessary, you must consult a professional (including but
not limited to your doctor, attorney, financial advisor, or such other professional
advisor) before using any of the suggested remedies, techniques, or information
in this book.
Upon using the contents and information contained in this book, you agree to
hold harmless the Author from and against any damages, costs, and expenses,
including any legal fees potentially resulting from the application of any of the
information provided by this book. This disclaimer applies to any loss, damages
or injury caused by the use and application, whether directly or indirectly,
of any advice or information presented, whether for breach of contract, tort,
negligence, personal injury, criminal intent, or under any other cause of action.
You agree to accept all risks of using the information presented inside this
book.
You agree that by continuing to read this book, where appropriate and/or
necessary, you shall consult a professional (including but not limited to your
doctor, attorney, or financial advisor or such other advisor as needed) before
using any of the suggested remedies, techniques, or information in this book.
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TABLE OF CONTENT
INTRODUCTION 6 Couscous With Veggies 90
HOW DOES MEDITERRANEAN Lemon Artichokes 92
DIET WORK? 8 Broccoli Cheese Soup 94
HOW CAN YOU START? 16 Pesto Chicken Pasta 96
FOODS TO EAT AND AVOID 22 Chicken Tacos 98
MORE REASONS TO EAT A Eggplant Italiano 100
MEDITERRANEAN-STYLE Avocado, Beans, And Corn Salad 102
DIET 31 Spiced Prawns 104
INSTANT POT & HOW IT WORKS? 46 Fish Stew 106
BASICS ON FUNCTIONS 50 Green Bean Warm Salad 108
Pomodoro Soup With Basil 110
BREAKFAST RECIPES 56 Chicken Soup With Cauliflower Rice 112
Broccoli Egg Morning 58 Cauliflower Bolognese With
Chocolate Quinoa Soup 60 Zucchini Noodles 114
Sunrise Frittatas 62 Lobster Pasta 116
Strawberries And Chia Breakfast 64 Potato Salad 118
Wholesome Breakfast Eggs 66 Spinach With Tomatoes 120
Blueberry Bowl 68 Tomato Turkey Meatballs 122
Tropical Oats With Mango 70 Cauliflower, Kale, And Sweet
Egg Croissants 72 Potato Stew 124
Omelet Cups 74 Beet Salad 126
Cinnamon Quinoa 76
Instant Fruit Cobbler 78 DINNER RECIPES 128
Chocolate Cherries Oatmeal 80 Lemon And Garlic Prawns 130
Smoked Paprika Eggs 82 Honey Lemon Chicken 132
No-Crust Tomato & Spinach Quiche 84 Quinoa With Mushrooms And
Peppers 134
LUNCH RECIPES 86 Fish Curry 136
Sockeye Salmon 88 Shrimp Zoodles 138
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Tomato Shrimps 140
Spiced Okra 142
Brussels Sprouts 144
Delicious Salmon Filet 146
Tomato Mackerel 148
Vegetable Succotash 150
Brussels Sprout Salad 152
Spicy Halibut In Cumin Spice 154
Salmon With Tomato Sauce 156
Italian Chicken Meatballs 158
Citrus Herb Chicken 160
Sweet And Spicy Curry Chickpea 162
Rotisserie Chicken 164
Cabbage With Carrot 166
Cilantro Lime Chicken Drumsticks 168
DESSERTS & SNACKS 170
Chili Asparagus 172
Apple Strawberry Oats 174
Instant Pot Yogurt 176
Sweet Orange And Lemon Risotto 178
Cauliflower With Anchovies Salad 180
Garlicky Bell Peppers 182
Chili Parsnip 184
Crystallized Sweet Potatoes 186
Glazed Pears 188
Braised Apples 190
Tapioca Pudding 192
CONCLUSION 194
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INTRODUCTION
Based on the diets from the southern European countries such as Italy, Greece,
and Crete, the Mediterranean diet is not only one of the most delicious, but one
of the healthiest as well.
People in these countries tend to have good health, slender bodies (no matter
how much they eat) and live long and quality life.
Of course, there are many factors for that (such as nature and genes), but in
general, the food you are consuming plays the largest role in the way how you
feel, look, and how healthy you would be.
The Mediterranean diet mainly offers whole grains, fresh fruits and vegetables,
good fats (fish, olive oil, nuts), fish, and a very small amount of other types of
meat.
But, it is not only the food you are consuming but also how you do that. People
these days have less time to sit down and enjoy their meals let alone gather the
family and enjoy their lunch or dinner for a longer time.
Combined with a proper physical activity, this diet also provides the best results
– healthy and fit body, good mood, and above all, feeling excellent in your skin.
The Mediterranean diet is a lifestyle, a form of self-love. Not only it would help
you lose the extra weight, but it would do miracles for your internal organs, and
general health.
Unlike any other diet, this is a diet you can follow for as long as you wish.
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It is not harsh to switch to it, and would certainly keep you full after every meal.
Natural slimming, while eating delicious foods (fresh above all) is the ideal
way of losing weight. There are no extended periods of starving, you will not
retrain yourself from delicious meals, nor will you feel moody because you are
hungry.
If your goal is losing weight without gaining it back, and become healthier, I
would love to discuss this diet with you.
The Mediterranean Diet is an eating pattern that will bring a healthy change in
your eating habits.
Enjoying food and looking forward to the next meal is crucial in this diet. I am
sure that everybody who tries this diet would enjoy the meals.
What is important is that it is rich in healthy, yet delicious foods. That is what
makes it popular and loved.
Starting this diet will help you become more mindful of the foods you are
eating, how fresh they are, and the ingredients they have.
Mindful eating is the most important step that would lead you on the way of
becoming a healthier, fitter, and happier person.
This book’s goal is to initiate you and take you through the process of starting
the Mediterranean diet. Together, we will learn about why it so good for your
health, if you could actually slim with it and what foods are great for you.
Without further ado, let’s dive into the first chapter.
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HOW DOES MEDITERRANEAN
DIET WORK?
Recognized by the UN as an endangered species, this diet, or rather
an eating pattern, is based on the eating habits of rural people, who
mainly ate what they grew. These people did not have the money to buy
expensive foods (back in the days expensive food was meat), so they
were mainly focused on eating the things they were able to pick from
the ground and trees, or foods they were able to produce on their own
such as pasta, oils, or catch in the sea (seafood).
In 2013, UNESCO listed this diet as part of the cultural heritage of
countries around the Mediterranean, such as Greece, Italy, Spain,
Morocco, Portugal, Croatia, and Cyprus.
In the beginning, I want to point out that by starting this diet, you will not
magically and suddenly transform into a slender person without cholesterol
issues.
Nothing happens overnight, but if you follow it regularly, this diet could help
you lower the risk of heart and blood vessel illnesses by about 25%.
People who live in Mediterranean countries are known to be healthy, slender,
and live longer. We cannot say the same for people who live fast-paced lives,
eat junk and fast food, do not work out, and are exposed to stress every single
day.
Don’t get me wrong – people from the Mediterranean countries are not immune
to diseases like heart attacks or cancer, but the risk of getting these illnesses is
significantly lower.
The first thing you think about the Mediterranean is an amazing nature, great
food, delicious wine, sunny days, and people who are friendly and content with
their lives.
What is the secret for Mediterranean people being healthier and slender?
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