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What To Eat This International Mediterranean Diet Month – and why!

The Healthy EmployeeBlood pressure & heart disease What To Eat This International Mediterranean Diet Month – and why!

What To Eat This International Mediterranean Diet Month – and why!

Research has found that consuming a Mediterranean diet will benefit your health in a whole host of ways. Many of which include:

  • Lowered cholesterol and blood pressure
  • Lowered risk of an early death by 40%
  • Lowered risk of heart disease by 30%
  • Reduced risk of cancer, depression and heart disease
  • Lowered risk of developing Parkinson’s and Alzheimer’s
  • Improved cognitive function

 

As a general rule a Mediterranean diet includes:

  • Large quantities of plant foods
  • Fresh fruit
  • Olive oil as the principal source of fat
  • A small amount of dairy products
  • Moderate amounts of fish and poultry
  • Small amounts of red meat
  • No processed foods

We have a delicious recipe to give you a taste of the Mediterranean goodness!

 

Mediterranean Vegetables with Lamb and Couscous

Packed with veg and warming flavours, this one-pot wonder with be a sure fire winner for the whole family.

Ingredients

  • 1 tbsp olive oil
  • 250g lean lamb fillet, trimmed of any fat and thinly sliced
  • 140g shallots, halved
  • 2 large courgettes, cut into chunks
  • ½ tsp each ground cumin, paprika and ground coriander
  • 1 red pepper, cut into chunks
  • 1 orange pepper, cut into chunks
  • 1 green pepper, cut into chunks
  • 1 garlic clove, sliced
  • 150ml vegetable stock
  • 250g cherry tomatoes
  • Handful coriander leaves, roughly chopped
  • 320g couscous

Method

Step 1 – Heat the oil in a large, heavy-based frying pan. Cook the lamb and shallots over a high heat for 2-3 mins until golden. Add the courgettes and stir-fry for 3-4 mins until beginning to soften.

 

Step 2 – Add the spices and toss well, then add the peppers and garlic. Reduce the heat and cook over a moderate heat for 4-5 mins until they start to soften.

 

Step 3 – Pour in the stock and stir to coat. Add the tomatoes, season then cover with a lid and simmer for 15 mins, stirring occasionally until the veg are tender.

 

Step 4 – Pour the couscous into a bowl, adding any herbs and spices you fancy. Add 400ml of boiling water, cover and leave to soak for 5 minutes.

 

Step 5 – Stir the coriander through the veg and serve with the couscous.

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