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The
plan is totally flexible.
If you feel like having the
breakfast from day one on day
six, or the dinner from day
five on day three, go for it!
There are no hard and fast rules—it's
totally up to you. Of course,
if you prefer a more structured
plan you can follow the 7-day
example of MediterrAsian living
to the letter.
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Choose
your own fruit if you like.
The type of fruits you can eat
are also flexible. In fact,
the fruits that are listed in
the plan are a suggestion only.
If some of the fruits are out
of season or hard to come by,
or if you don't like that particular
type of fruit, simply substitute
the fruit with your own choice.
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You
can buy packaged pre-cut vegetables
to save on time. The wonderful
colors and textures of the vegetables
you will use in MediterrAsian
cooking make them a pleasure to
prepare. But if you find that
time isn't on your side you can
opt to buy packaged pre-cut vegetables.
Just make sure to check the use-by
date to ensure freshness. |
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Substitute
frozen or canned food for fresh.
If you find it difficult to get
certain food items fresh, you
can substitute them for a frozen
or canned version. Frozen shrimp
instead of fresh, or canned fruit
(in natural juice) instead of
fresh are examples. Frozen vegetables
are also a handy alternative to
fresh. Actually, frozen vegetables
often have a higher nutrient content
than fresh vegetables that have
been sitting on the shelf for
a few days because the nutrients
have been snap frozen in. |
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Do
your chopping and preparation
before you start cooking.
Mediterranean and Asian dishes
are usually quick to cook, so
it's essential to chop and prepare
all the ingredients before you
start cooking. That way, when
an ingredient is needed during
cooking it will always be on hand. |
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If
you have a partner or kids,
get them involved. More
hands makes lighter work, so
if you have a partner or kids
get them involved in the preparation
and cooking process. Not only
will it make lighter work, but
preparing food together is a
great way of catching up. Kids
also love all the wonderful
colors, shapes and textures
of Mediterranean and Asian ingredients.
And at the end of it you get
to enjoy the fruits of your
labor together, which is a great
bonding experience!
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If
you don't have time to prepare
a certain meal, eat out instead.
If you find you just don't have
enough time to prepare a certain
meal, by all means go to a restaurant
or get takeout instead. The
key is to try to keep your food
as traditionally Mediterranean
or Asian as possible. This makes
Mediterranean and Asian-style
restaurants the ideal choice
(examples include Greek, Italian,
Chinese, Spanish, Japanese,
Indian, Thai and Moroccan).
Even though some of the foods
on the menu will be Westernized,
you should always be able to
find plenty of traditional dishes
based around fish, seafood,
chicken, legumes, grains and
vegetables. For dessert, go
for something fruit-based (like
fresh fruit salad). For lunch
on the run your local sandwich
bar is the ideal place to visit.
Simply order a sandwich or 6-inch
sub (preferably on whole grain
bread) based around either tuna,
chicken, crab or turkey. Include
lots of vegetables such as lettuce,
tomatoes, sliced onions, cucumber,
grated carrot and peppers. Use
mustard, mayo, olives, pickles
and preserved chili as flavor
enhancers.
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