prolog

Part 1: The Mediterranean Diet: A Global Health Booster

What is the Mediterranean diet?
5 Healthy Principles of the Mediterranean Diet
From disease prevention to boosting immunity
The Mediterranean Diet Through the Food Pyramid
Mediterranean lifestyle that's even better with more
Things to watch out for in the Mediterranean diet

Part 2: How is the Korean Mediterranean diet different?

What is the Korean Mediterranean diet?
Eat at least one meal a day that is balanced with the Mediterranean diet.
Korean-style Mediterranean basic daily diet
Mediterranean Diet Essential Ingredients

Part 3: Perfect Nutritional Balance Mediterranean Recipes

A refreshing salad that fills you with your daily dose of vitamins
Herb Chicken Corn Salad | Smoked Duck Salad | Sweet Potato Reggiano Cheese Salad | Bulgogi Salad | Grilled Salmon Salad | Grilled Roast Main Salad | Farfalle Pasta Salad | Cobb Salad | Quinoa Salad | Mixed Bean Salad

A warm and easy one-dish soup
Tuscan-Style Kale Soup | Spanish Gazpacho | Spanish Seafood Soup | Spanish Garlic Soup | Moroccan Lentil Vegetable Soup | Greek Chicken Soup | Italian Meatball Soup

A one-bowl dish that provides nutritional balance
Aglio olio rice | Seafood stir-fry rice | Kimchi bean curd rice | Perilla seed pasta | Shrimp rose pasta | Tofu hamburger rice | Salmon steak | Chicken breast cheese rice | Ragu Bolognese pasta | Pork and onion rice

A perfect Korean meal to share with your family
Quinoa rice + spinach soybean paste soup + stir-fried beef and bean sprouts + rapeseed greens + cucumber salad
Brown rice + mugwort and perilla seed soup + stir-fried pork with soybean paste + perilla leaf + white kimchi
Black rice + water parsley soup + stir-fried chicken breast and nuts + eggplant side dish + cucumber salad
Multigrain rice + dried shrimp cabbage soup + tofu japchae + seasoned chives and cucumber + cabbage kimchi
Millet rice + pollack soup + grilled deodeok + soft tofu and seasoned sauce + radish kimchi
Barley rice + beef liver soup + stir-fried egg and shrimp + spring onion kimchi + cabbage kimchi
Chickpea rice + acorn jelly soup + oyster pancake + water parsley + pickled paprika
Quinoa rice + beetroot soup + braised sweet potatoes with sweet potatoes + spinach and perilla leaf salad + radish kimchi
Black rice + cucumber and seaweed soup + braised cod green peppers + bean sprout and kelp salad + radish kimchi
Brown rice + zucchini clear soybean paste soup + grilled tuna in soybean paste + pickled lettuce + cubed radish kimchi

Authentic Mediterranean cuisine for special occasions and special people.

Hummus and Pita Bread | Oven-Baked Falafel | Cod Hot Pot | Grilled Squid and Baked Potatoes |
Italian Panzanella Salad with Grilled Shrimp | Casalecce Pasta Salami Salad | Spanish Seafood Paella |
Spanish beef stew

A sweet yet healthy dessert

Tomato Basil Sherbet | Yogurt Bark | Apple Crumble | Greek Orange Cake | Chocolate Pumpkin Cake | Roasted Peaches and Greek Yogurt | Blueberry Oatmeal Bar

Appendix: My Mediterranean Diet Story

A healthy diet designated as a UNESCO Intangible Cultural Heritage!
The ultimate Mediterranean cuisine tailored to the Korean palate.
From cancer prevention to adult diseases, obesity, and anti-aging

In 1948, Leland Olbaugh, a scholar studying infectious diseases, visited the then-poor Mediterranean island of Crete to assess the health of its inhabitants.
He discovered that the residents of Crete, despite their low economic status, had significantly lower rates of malnutrition and various diseases than those of other countries. After conducting an in-depth investigation, he confirmed that the Mediterranean diet was behind this.
Since then, research results have been published one after another showing that the Mediterranean diet is effective in preventing and managing heart disease, brain disease, diabetes, metabolic syndrome, and cancer.
In a word, the Mediterranean diet is a 'longevity diet' that increases human health and longevity.
Thanks to these positive effects, the Mediterranean diet was designated as a UNESCO Intangible Cultural Heritage in 2013.

In Korea, many people are trying the Mediterranean diet because it is known to be effective in preventing various diseases and for dieting.
The problem is the prejudice that in order to practice an authentic Mediterranean diet, you have to cook and eat dishes using ingredients that are difficult to obtain in Korea.
But that's not the case.
The issue is not where the ingredients come from, but what nutrients they contain.
The main nutrients that make up the Mediterranean diet are essential amino acids for protein synthesis, essential fatty acids that provide sufficient energy for our bodies, carbohydrates from whole grain foods that slowly raise blood sugar levels and are slow to digest and absorb, vitamins and minerals found in fresh vegetables, and calcium that strengthens bones.
These materials can be sufficiently secured from materials produced in our country.
Therefore, if you follow just a few principles, you can enjoy a Mediterranean diet in Korean style by using ingredients that contain these nutrients.

Healthy diet based on the golden ratio of 5:2:3 carbohydrates and fats
Salads, soups, one-bowl dishes, Korean food, and desserts in one book
The best balanced meal, verified for taste, nutrition, and visual appeal.

This book contains 82 different Mediterranean dishes.
When you think of Mediterranean cuisine, there are plenty of menus to enjoy for any occasion, from salads full of fresh vegetables that first come to mind, to soups that are great for breakfast, easy one-bowl meals, a table d'hôte perfect for family meals, authentic Mediterranean dishes to enjoy with friends on special occasions, and even sweet yet healthy desserts.
In particular, Korean food is presented in a style that has been difficult to find elsewhere until now, and is composed so that anyone, from children to the elderly, can eat it without burden, taking into account the nutritional ratio and nutritional components that are suitable for the Mediterranean diet.

It is easy to think of Korean food as a healthy food, but if you look closely, it is far from being a healthy food because it has a high carbohydrate content, high salt content, and high calories.
Anyone accustomed to the Korean diet, which is rich and filled with side dishes, can gradually adapt to the Mediterranean diet by following the instructions in this book for even just one meal.
Once you get used to eating a Mediterranean meal, you can try changing all three meals: a salad or soup for breakfast, a one-pot meal for lunch, and a Korean meal for dinner.
Most of the dishes in this book are in the golden ratio of 5:2:3 for carbohydrates, proteins, and fats, and contain around 400 calories, with Korean dishes not exceeding 600 calories, making them light meals.


At the end of the book, there are testimonials from people who actually practiced the Mediterranean diet and experienced its benefits, including managing diabetes, cervical cancer, and improving chronic fatigue.
By following these examples and diets and practicing the Mediterranean diet, you will soon find yourself living a healthy and vibrant life.
Why not try a Mediterranean diet this New Year, remembering that a healthy diet creates a healthy lifestyle, and a healthy lifestyle is a habit that helps you age more slowly?