06 Mar RECIPE OF THE MONTH – MARCH
Another delicious recipe by our nutritionist Rebecca Keane for you to try!
Learn about the Mediterranean Diet and have a go at this Vegetable Tray Bake – a Mediterranean inspired dish full of colour and flavour – high in antioxidants, phytonutrients and fibre. Slow roasted aubergines, cherry tomatoes, sweet red peppers and red onions. Garnished with basil and pomegranate.
If you’ve been interested in nutritional therapy and want to find out more then get in touch. Rebecca can arrange a free discovery call where you can discuss your health goals prior to working together.
The Mediterranean Diet
The Mediterranean diet (MD) has been one of the most studied dietary patterns. The traditional mediterranean diet includes the following dietary factors, with a high intake of plant foods comprising mainly of:
- Fruits and vegetables
- Whole grains
- Legumes
- Nuts and seeds
- Locally grown, fresh and seasonal unprocessed foods
- Large quantities of fresh fruit consumed daily
- Olive oil as a main cooking ingredient and source of fat – Olive oil is recommended as the primary added fat, replacing other oils and fats ie: butter or margarine. Other foods naturally containing healthy fats, such as avocados, nuts, and oily fish like salmon and sardines; among these, walnuts and fish are high in omega-3 fatty acids.
- Low to moderate amounts of cheese and yoghurt
- Low quantities of red meat and higher quantities of fish (oily fish – salmon, mackerel, anchovies, sardines, herring)
- Low to moderate amounts of red wine often accompany main meals. Remember everything in moderation!
If we’re looking at nutrition it also contains high sources of vitamins, minerals, antioxidants, mono- and poly-unsaturated fatty acids, and fibre. It’s easy to follow and suits most people’s needs.
There are a plethora of studies that illustrate its health benefits. The MD has been associated with a significant improvement in people’s health status with a reduction in cardiovascular disease (CVD) and mortality from CVD, Type 2 Diabetes, glucose control and decreased body weight. This is also useful for women when it comes to women’s health and perimenopause, menopause, PMS, endometriosis and PCOS. Healthy fats and fibre are essential for balancing hormones.
Mediterranean Vegetable Tray Bake
Vegan | Easy | Prep time 10 minutes | Total cooking time 60 minutes | serves around 2-3 people depending on portion size
Ingredients:
- x2 aubergines
- x2 sweet red peppers
- x2 vines of cherry tomatoes
- x4 cloves of garlic unpeeled
- A handful of green olives
- 1 large red onion
- Extra virgin olive oil
- A few thyme sprigs
- A mix of bulgar wheat and quinoa. You could use any grain.
- Veggie stock
- Salt and pepper to season
Garnish:
- A handful of basil
- A handful of pomegranate seeds
- One juice of lemon
Method:
Preheat the oven to 180 degrees.
Cook the quinoa and bulgar wheat according to the instructions adding some veggie stock if preferred (I used a premixed bag courtesy of M&S).
Slice the aubergines and sweet red pepper in length ways, chop the red onion into smaller chunks.
Add the sliced aubergine, red peppers, chopped red onion, green olives, cherry tomatoes, garlic and thyme sprigs to a roasting tray. Season with some salt and pepper and cover in the olive oil. Make sure everything is evenly covered.
Transfer to the oven and roast for 60 minutes.
Once cooked remove the tray from the oven.
Serve onto plates or bowls along with the grain, squeeze on some lemon juice, and finally garnish with some basil leaves and pomegranate seeds.
Enjoy :)