Welcome to my series where I delve into the Mediterranean Diet for the next 30 days, and share the recipes with you!
January is a good a time as ever to commit to a healthy habit. There’s something about that spark of motivation that January 1st brings and the camaraderie of the countless others worldwide embarking on their own New Year’s Resolutions.
I also needed a bit of inspiration for new healthy recipes, and then the idea hit me. The All Wonderful Mediterranean Diet. Whilst I am not a big fan of the term “diet” as it denotes a somewhat restrictive eating plan, and I am going to focus on giving you some hearty and wholesome dinner ideas inspired by this way of eating.
So what is the Mediterranean Diet?
The Mediterranean Diet is based on the traditional dietary patterns of people living in countries bordering the Mediterranean Sea. At its core, it emphasises plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Fish and seafood are also important components of the diet, as are healthy fats like olive oil, avocado, and nuts. Red meat, processed foods and added sugar are limited.
Where does the Mediterranean Diet come from?
The Mediterranean Diet has its roots in the traditional dietary habits of countries such as Greece, Italy, Spain, and Morocco. These countries share a similar climate, with a focus on fresh, locally grown produce, seafood, and lean protein sources. The diet is also characterized by the use of healthy fats such as olive oil and nuts, and a moderate consumption of red wine.
WHAT ARE THE BENEFITS OF THE MEDITERRANEAN DIET?
Research has shown that the Mediterranean Diet, which is rich in nutrients and antioxidants, can help reduce inflammation and improve overall health.
The Mediterranean Diet has been shown to have numerous health benefits, including reducing the risk of heart disease, certain cancers, diabetes, obesity and cognitive decline.
So…
Join me for 30 days of Easy Mediterranean Meals! I hope you find some healthy dinner staples that you can add to your weeknight dinner repertoire!
Day One
Whenever I am starting to feel a bit run down, this soup is my GO TO. Paired with a full day of rest, and I am back to normal the next day. It’s packed with vitamins and minerals, but also it’s absolutely delicious!
Get the recipe here.
Day Two
Looking for a quick, easy meal that is both delicious and healthy? Look no further! This one-pot caprese chicken orzo is the perfect dish for a busy weeknight dinner or a lazy Sunday lunch. Made with fresh and wholesome ingredients, this recipe is sure to become a family favourite.
Day Three
Everyone needs those dinners that can be prepped and popped into the oven in a matter of minutes. Well this Salmon Tray Bake is one of those. Bonus is it’s healthy and utterly delicious. Simply put, choose your mix of veg (here I use tenderstem broccoli, long beans and courgette). Whip up this quick Ottolenghi sauce (trust me this is worth the five minutes it takes to make). Top with salmon or trout (or any fish) fillets. And stick it in the oven.
Day Four
Aren’t we all looking for healthy food that is ALSO comfort food? Well this Lighter Lemon Chicken Piccata with (the BEST) Sweet Potato Mash is just that!
Day Five
This Penne Arrabbiata with Roasted Aubergine is such an easy dinner (who does’t love a bowl of pasta?) and is bound to become a new favourite.
Day Six
This creamy Tuscan Chicken is a bound to be a crowd-pleaser! Even better, it can be made in under thirty minutes!
Day Seven
This has to be the simplest soup I have ever made. You will not believe that it has NO cream, despite being so creamy!
Day Eight
Calling all lovers of Hake & Chips & Mushy Peas. Here’s a degreased, fresher and really delicious healthy alternative!
Day Nine
CHICKPEA GNOCCHI WITH BASIL PESTO
Day Ten
RATATOUILLE ORZO BAKE
Day Eleven
Day Twelve
Day Thirteen
Enter my new favourite *night-in* dinner. This silky butternut squash risotto has a nutty flavour from roasting the butternut until it just starts to darken. It is then topped with crispy sage leaves and rosettes of prosciutto for the most delicious mouthful. Trust me, you will make this again!
