| This summer, why not introduce a taste of the Mediterranean to your cooking? Traditionally, people living in the Mediterranean eat plenty of vegetables, fruit, whole grains, beans, nuts and seeds and moderate amounts of fish. As well as the delicious flavours of these foods, a diet based on plant foods may also be beneficial to our health – helping to reduce our risk of some cancers.
Dairy products and poultry are eaten in low to moderate amounts, and relatively little red meat is consumed. The hallmark of the Mediterranean diet is olive oil, which is used to create many dishes and is low in saturated fats.
Wine is drunk in low to moderate amounts. However, it is important to be aware that despite some evidence that wine may have a protective effect for heart disease, alcohol increases the risk of several cancers. |
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Live a long and healthy life
The traditional Mediterranean lifestyle extends beyond a healthy diet. People in Mediterranean countries tend to be more physically active than many of us in the UK.
Regular physical activity can help you to feel better, is vital for good health and can also help you to maintain your weight – so try to ensure that you and your family are active every day too.
The message is clear – to help you live a long and healthy life, adopt the Mediterranean approach to both your cooking, and your activity levels. To start you off, we’ve created a delicious barley, bean and vegetable salad recipe. As they say in Italy, Buon appetito!
Barley, bean and Mediterranean vegetable salad
125g/5oz cherry tomatoes
1 small red and 1 small green pepper, de-seeded and sliced
1 small onion, sliced into 2.5cm/ inch squares
1 medium courgette, sliced
40g/2oz bulb fennel, cut into 2.5cm/inch slices
1 dessert spoon olive oil
1 garlic clove, crushed
1 tablespoon lime juice
1 tablespoon fresh basil, chopped
Black pepper to taste
25g/1oz black olives
50g/2oz feta cheese, cut into cubes
100g/4oz pearl barley, boiled and drained
200g/8oz tinned mixed beans, drained
Method:
1) Preheat oven to 475°F/240°C/Gas Mark 9. Arrange the tomatoes, peppers,
onion, courgettes and fennel in a roasting tin. Mix together the olive oil, garlic, lime juice and basil leaves and sprinkle over the vegetables. Toss together, season with black pepper, cover and roast for about 30-40 minutes until the vegetables look a little toasted.
2) Remove from the oven, cool and then add the olives and feta cheese.
3) Mix together the pearl barley and beans and place in the bottom of a serving dish.
4) Top with the vegetable mix and garnish with stems of basil leaves.
5) Serve with hot, fresh crusty wholegrain or bread.
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(Serves 2, 451 kcals and 12g fat per serving) |
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The Mediterranean Summer Diet