From the Med to Your Table

Who hasn’t vowed (and failed!) to continue eating as well at home as they did on holiday? Here are 20 simple ways to give your diet a health-boosting daily taste of the Mediterranean Healthy habits to bring FROM back from your holiday THE MED TO YOUR TABLE <#L#> HEALTHY FOOD GUIDE SEPTEMBER 2014 YOUR HEALTH l SUNSHINE, SEA AND SALAD Embrace – that magical Mediterranean olive oil holiday combination – leaves us 1Olive oil is rich feeling healthy from the sun’s in monounsaturated fats, vitamin D, fit from swimming and which help to lower LDL (bad nourished from fresh food. But cholesterol) and raise HDL (good does it have to come to an end cholesterol; see p14). Lightly when we touch down on UK soil? drizzle over steamed vegetables, We can’t bring back potatoes, and grilled or baked the Med sunshine or the fish instead of butter, and swap sea, but we can bring mayo for a squeeze of fresh back the eating habits. lemon juice and a little olive oil. Studies are backing up what this ‘Extra-virgin is the best choice part of the world has long known for drizzling, while regular olive oil is better for – that a Med-style diet is good for cooking,’ says HFG recipe consultant Phil Mundy. our hearts. Now there’s evidence to suggest the benefits go even Go part-time vegan further. Last year, a review of with the Greeks 12 studies by the University of 2 The Greek Orthodox Church has over 180 Exeter showed the Med diet’s fasting days a year. ‘That’s why Greek and Greek key ingredients of olive oil, Cypriot cuisine developed masses of delicious vegan vegetables, fruit and fish can food,’ explains Tonia. ‘Med-based diets typically protect our brains from cognitive contain smaller amounts of meat and dairy decline and Alzheimer’s disease. products than UK diets, and this helps to reduce In January, a Spanish study saturated fat,’ says HFG nutrition consultant Juliette found a Mediterranean diet Kellow. ‘You don’t have to avoid these foods reduced the risk of peripheral completely – just choose lean cuts of meat and artery disease, where the blood reduced-fat dairy. But you can try replacing them supply to the legs is restricted with pulses occasionally to add variety of flavour due to narrowing of the arteries. and get a wider mix of nutrients. Lentils and beans In the spring, research presented are packed with fibre, so they’re filling, and they at the American College of release their energy slowly to keep you feeling Cardiology’s annual conference fuller for longer.’ Try faki moujendra, a dish of lentils revealed that a Med-based diet with rice, or chickpeas in a tomato-based stew. was linked to a 21% reduction in SPANISH the risk of type 2 diabetes, and CLASSIC Discover eastern 27% in adults who were at risk Sofrito Mediterranean grains of developing heart disease. And sauce is said 3Bulgur (cracked wheat) and kasha a recent study of children from to protect (buckwheat) are popular in Cyprus and Turkey. eight European countries found against These are not only tasty alternatives to rice but, as those who ate the Med way were heart HFG expert and nutrition scientist Bridget Benelam 15% less likely to be overweight disease, points out, they’re also full of fibre and minerals than those who didn’t. thanks to its such as magnesium, phosphorus, potassium and But can we really bring the combo of zinc. ‘It’s often hard to get enough of these Mediterranean diet to our UK tomatoes, minerals, especially phosphorus, which is good for table? TV presenter Tonia Buxton, onion and bone health,’ she says. whose Discovery Channel series garlic My Greek Kitchen and My Cypriot Use the whole lemon Kitchen were global hits, assures Adding lemon juice and zest to dishes for us we can. ‘You don’t need 4 flavour instead of salt will help to lower masses of ingredients, and there blood pressure. Tonia recommends her Cypriot are so many dishes that are quick grandmother’s dish: bake chicken thighs with to make,’ she says. some white wine, green olives and sliced lemons. SEPTEMBER 2014 HEALTHY FOOD GUIDE <#R#> QUALITY, NOT QUANTITY Add a pinch of chilli ❛I use a budget olive oil for ‘Tossing chopped fresh 9 chillies through salad adds cooking, but on holiday I tasted flavour, which means you can delicious Provençal varieties. ditch the salt pot,’ says Juliette. 5 ‘Some research shows that eating Several producers have come together to bring their chillies can help speed up your oils to the UK. I tracked down the Moulin Castelas metabolism a little for a short Castelines range at Waitrose (£13.50 for 250ml). time after eating, too.’ Pricey, so I’m using it sparingly. Editor Melanie Leyshon ❜ Trick kids into eating veg with 10 Greek meatballs Add Spanish peppers The combination of mince meat, Brightly coloured peppers are full of grated onion, potato, egg and 6 protective antioxidants, as well as high levels fresh parsley is much loved by of beta-carotene, which the body uses to make Greek children – and by their vitamin A, essential for eye health and good skin. mums because they make a Delicious grilled or roasted and eaten as a side nutritious meal. Tonia, who has dish, or add to salads and casseroles. HOME two teenage daughters and two GROWN little boys, has created an even Keep it simple and add herbs Plant your healthier version combining Mediterranean cuisine relies on adding lots own herbs in turkey mince with grated sweet 7of fresh herbs, which most people grow in the garden potato, carrots and broccoli. She the yard. ‘It doesn’t take much effort to grow herbs or keep brushes the meatballs with olive in the UK. Thyme is the easiest,’ says Tonia. ‘One of them in a oil, then bakes them in the oven my favourite dishes is chicken breast strips stir-fried pot on your rather than frying them. with chopped thyme leaves and garlic for instant windowsill Italian flavour. And with storecupboard staples such Love Greek yogurt as wholemeal pasta, tinned tomatoes, onions and It’s packed with calcium, oregano, you can create a quick meal any time.’ 11 protein and good bacteria for the gut. ‘It also Serve up paella contains iodine, which boosts Getting children to eat fish when it isn’t thyroid function,’ says Bridget. 8 shaped into a finger is often a challenge in She advises choosing low-fat the UK. But the combo of fish, rice and peas in a or fat-free versions. paella is usually a winner. For a cheat’s version, Phil says: ‘Fry a chopped onion in spray oil, then Master the add 2tbsp tomato purée, a splash of water or classic Spanish reduced-salt stock, 250g ready- 12 sofrito sauce to-heat rice and some frozen A study last year from the mixed veg. Add cooked University of Barcelona found prawns and heat through.’ that sofrito sauce is packed with polyphenols and carotenoids – antioxidants that have been shown to protect against heart disease and cancer – thanks to its combination of tomatoes, onion, garlic and olive oil. Add water or stock to homemade sofrito and you have yahni, a traditional Greek sauce for use in any type of casserole. <#L#> HEALTHY FOOD GUIDE SEPTEMBER 2014 YOUR HEALTH l ❛Share meals, TAKE YOUR TIME, and never pile your plate sky high❜ HFG assistant honey and yogurt with lots of editor Liz Atkins veg, herbs and fruit. went to a l Serve salad with every meal gastronomic Recent lab research shows that festival on the drizzling nitrate-rich veg, such as Greek island of Ammouliani lettuce, with a little olive oil may Sprinkle cinnamon to pick up some culinary tips help to lower blood pressure. over sweet and l Don’t add loads of sugar The 13 savoury food ‘We’re not afraid of olive oil islanders mostly rely on delicious Studies suggest that cinnamon here,’ my host said as she poured local honey for sweetness. Stir a can help to improve blood another generous glug into the small spoonful into fresh yogurt glucose levels and increase insulin cod and lemon casserole she and top with sliced fruit or sensitivity. Try the Portuguese was cooking. My heart sank. I’d berries for an everyday dessert. way of sprinkling it over oranges come here to learn about healthy l Share meals around the table, for a simple, healthy dessert and Mediterranean cooking! But as take your time and never pile your vitamin C boost. I tasted what was possibly the plate sky high! Admittedly, this best fish dish of my life, it struck last point is something my own Eat almonds me there was a reason she could family still need to work on. Research from be so liberal with the oil. So, yes, in Ammouliani they 14 Aston University in Unlike many of us in the UK, love their olive oil, but because Birmingham shows that eating the people on the Halkidiki their diet is relatively free of almonds helps to keeps blood island of Ammouliani don’t go a processed foods and saturated vessels healthy by increasing bundle on saturated fat (I saw fat (and they don’t eat until they antioxidants, reducing blood no butter or fatty meat during burst), it’s a healthy way to live. pressure and improving my stay). Instead, they eat fresh My number one take-home tip? circulation, all of which help to fish in every guise imaginable – Having hated the strong taste of reduce the risk of heart disease.

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