How To Eat Like The Worlds Healthiest People: Tips From The Mediterranean Diet

The Surprising Foods That Help Us To Live Longer, Look & Feel Younger As Inspired By The Mediterranean Diet.

After my research of the Mediterranean Lifestyle that was scientifically proven to be the healthiest in the world, I wanted to dig deeper into what specifically these people were eating that enabled them to live longer, healthier lives and the results were a little surprising!

In this video I share the secret powerhouse foods that contribute to the health and longevity of some of the worlds longest living people we can incorporate into our own lives.

Recipes for a Mediterranean inspired breakfast, lunch and dinner that incorporate these powerhouse foods down below, I hope you’ll enjoy 🙂

Holly

Watch The Mediterranean Lifestyle Video!

PAO COM TOMATE (serves 1)
Ingredients
-1 Large Tomato
-1Tbsp Olive Oil
-Pinch of Salt
-1/2 Slices Of Crusty Wholegrain Bread
-Basil (for garnish)

1. Grate the tomato into a bowl including the skin
2. Add in the olive oil, salt and mix together
3. Toast the bread and once cooked add the tomato mix on top with the basil garnish then serve!
4. (Rub the bread with raw garlic clove if desired prior to tomato mix on top for extra flavour as an additional step)

SALMON ROAST COUSCOUS SALAD (serves 2)
Ingredients
-Mix roast veggies of choice (onion, pepper, courgette, butternut squash)
-Salmon Filet
-1 Tbsp Olive Oil
-100g Couscous
Dressing
-2 Tbsp Olive Oil
-1 Tsp Dijon Mustard
-1 Tsp Honey
-1/2 Lemon Squeezed

1. Pre-heat the oven to 220 degrees C, finely dice the roast veggies and toss in the olive oil with seasoning
2. Place the veggies into a roasting tray and roast in the oven for 25-30 mins
3. Meanwhile, add boiling water to the dried couscous in a large bowl to the point the couscous is just about covered (approx 150-200ml) then cover the bowl with a plate and allow to cook
4. Mix the dressing ingredients in a bowl and whisk until smooth
5. Once the veggies are cooked add to the couscous with the dressing and allow to cool to room temperature
6. Meanwhile turn the oven down to 180 degrees and prep the salmon by coating in olive oil and seasoning well. Place the filet into a parcel of tin foil leaving it open to allow to cook through
7. Once the salmon is cooked flake through the couscous mix and serve at room temperature or warm 🙂 Will keep for 5 days in the fridge

CHARRED COURGETTE & PESTO BUTTERBEANS (serves 1)
Ingredients
-1 Small courgette
-1 tin butterbeans
-1 small red onion
-1 clove garlic (diced)
-1Tbsp Nutritional Yeast
Pesto
-1 Bunch fresh basil (save some for garnish)
-3/4 Tbsp Olive Oil
-1Tbsp Sunflower Seeds
-1Tsp Pine Nuts
-Juice 1 Lemon
-Seasoning
-1 Tbsp Nutritional Yeast/Parmesan

1. Preheat the oven to 220 degrees C and cut the courgette length ways creating a criss-cross pattern in the flesh
2. Roast the courgette skin-side down and cook for 20-25 mins until charred
3. Meanwhile fry the diced onion and garlic on a medium heat with olive oil in a pan until soft
4. Add in the butterbeans with their liquid and allow to cook through. Add in the nutritional yeast and allow some liquid to evaporate whilst continuing to simmer on a low heat
4. Meanwhile add all of the pesto ingredients in a blender and blitz until smooth
5. Spoon the beans onto a plate with a good dollop of pesto and the courgette on top and serve with plenty of fresh basil garnish!

Research/Reading
https://pubmed.ncbi.nlm.nih.gov/24886626/
study of internal medicine
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5105035/
https://onlinelibrary.wiley.com/doi/full/10.1111/joim.12786

Add olive oil to cut risk of early death, study suggests

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