Transform Your Health With The Mediterranean Diet

Historically, the Mediterranean diet has been the benchmark of healthy eating.

In the 1960s, researchers noticed that people from the Mediterranean region of Europe were living longer, happier, and healthier lives. They linked this to the foods these communities consumed, coining the term “Mediterranean Diet.” This way of eating can be summarised as:

• Daily consumption of vegetables, fruits, whole grains, and legumes
• Incorporating healthy fats, such as extra virgin olive oil and nuts, daily
• Eating fish and seafood at least twice per week
• Consuming moderate amounts of eggs, poultry, and dairy products
• Limiting red meat to a maximum of twice per week

The Mediterranean diet combines everything we know to promote good health, including vibrant fruits and vegetables, minimal salt, whole foods, and healthy fats, while avoiding ultra-processed foods. Another key aspect of this lifestyle is its holistic approach, blending diet with physical activity, stress management, and the social enjoyment of food, bringing friends and family together around the table.

For me, what makes the Mediterranean diet stand out is that it is a natural lifestyle or way of living, rather than a traditional, fixed “diet.” It reflects the way of life of the people from this region and what was natural to them. It’s not about one magical superfood but rather a collection of simple healthy habits that work together over time.

For centuries, people in this region have embraced this eating pattern, focusing on foods that can be added to their diet rather than restricting them. This balanced approach offers amazing health benefits, with research showing that the Mediterranean diet can help protect against heart disease, diabetes, cancer, bone loss, mental health issues, high blood pressure, and even Alzheimer’s and dementia.

This sustainable dietary pattern is supported by the World Health Organization, as well as doctors and dietitians worldwide. It brings us back to the simplicity of what a diet can be. It doesn’t need to be followed rigidly but can serve as a helpful guide, pointing us in the right direction. It also complements intuitive eating principles, supports gut health, and encourages balanced meals

This recipe is a lovely nod to the Mediterranean diet and offers a low-fuss mealtime option that you can pop on while doing a Pilates workout, and is perfect for sharing with others. I recommend serving it on a large tray placed at the center of the table, encouraging everyone to help themselves. It also works well as a meal prep option.

Mediterranean Tray Bake

• 1 courgette, sliced into chunks
• 1 large red pepper, sliced into chunks
• 1 large red onion, sliced into chunks
• 1 (400g) tin of chickpeas, drained and rinsed
• 4 salmon fillets
• 1 lemon, sliced into rings
• Handful of pitted olives
• Feta cheese, crumbled

For the veggies:

• 3 tablespoons olive oil
• 2 tablespoons honey
• 1 tsp oregano
• 1 tsp paprika
• Juice of ½ lemon
• Salt and pepper

Method:

1. Preheat the oven to 180°C.
2. Add the chopped vegetables and chickpeas to a large baking tray. In a small bowl, mix the olive oil, honey, oregano, paprika, lemon juice, salt, and pepper. Pour the sauce over the vegetables and toss to coat. Roast in the oven for 20 minutes.
3. Remove the tray from the oven and place the salmon fillets on top of the vegetables. Season the salmon and place the lemon slices on top of each fillet.
4. Return the tray to the oven for 15 minutes. With 5 minutes remaining, add the whole cherry tomatoes to the tray.
5. Once the salmon is cooked, remove the tray from the oven. Crumble the feta cheese over the top and scatter the olives.

Serving suggestion:
Serve with tzatziki and your carbohydrate of choice, such as couscous, pasta, or roasted potatoes (these can be added to the tray with the vegetables). Alternatively, enjoy it with a slice of sourdough bread.