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A Mediterranean Diet Detox

By HannahWednesday 20th January 2016

Fresh produce is an important part of the Mediterranean diet. Fresh produce is an important part of the Mediterranean diet.

 

Mediterraneans are known to have some of the healthiest diets in the world, what with the abundance of fresh, local produce and the healthy cooking style. In fact, in a recent study, eating a predominantly Mediterranean diet was shown to significantly reduce the risk of heart disease and stroke – plus, it’s delicious! If you feel like you’ve overindulged recently, try a Mediterranean diet detox.

 

What is a Mediterranean diet?

 
Typically, a Mediterranean diet consists of plenty of fresh fruit and vegetables, as well as fish, wholegrains and olive oil, while meat and dairy are kept to a minimum. Meals are often prepared by baking, steaming, poaching or quick frying, and include fresh herbs, generous seasoning and lots of flavour.
 

Mediterranean recipes

 
To get you started, we’ve collected a few of our favourite healthy, savoury recipes from around the Mediterranean.
 
 
Try Briam, a Greek vegetable bake. Try Briam, a Greek vegetable bake.
 

Briam – Greece

 
A tasty vegetable bake, with plenty of garlic and herbs.
 
 
Serves: Six
 
 
Ingredients
 
 
Extra virgin olive oil
 
 
1 Large onion
 
 
3 Cloves of garlic, chopped
 
 
1 Large aubergine, sliced
 
 
800g Potatoes, chopped
 
 
12 Cherry tomatoes
 
 
6 Medium tomatoes, sliced
 
 
5 Courgettes, sliced
 
 
300g Passata
 
 
1 tbsp Dried oregano
 
 
2 tbsps Parsley, chopped
 
 
Feta cheese
 
 
Method
 
 
  • Fry the aubergine in batches until the slices are golden, then, using the same pan, fry the onion and garlic until they are soft.
  • In a large bowl, mix the onion, garlic and aubergine with the potatoes, courgette, tomatoes, passata, herbs and 200ml of water. Season to taste.
  • Place the vegetables in a baking dish, drizzle with olive oil, and bake in a preheated oven (gas mark 7, 220°C, 425°F) for around 30 minutes. Then, turn the oven down slightly (gas mark 6, 200°C, 400°F), sprinkle with feta cheese and bake for a further 30 minutes.
 
 
Gazpacho is great on a hot summer’s day. Gazpacho is great on a hot summer’s day.
 

Gazpacho – Spain

 
A chilled tomato soup, perfect for summer.
 
 
Serves: Six-eight
 
 
Ingredients
 
 
1 Clove of garlic
 
 
½ Onion, chopped
 
 
900g Tomatoes, chopped
 
 
1 Cucumber, peeled and chopped
 
 
1 Green pepper, deseeded and chopped
 
 
3 tbsps Red wine vinegar
 
 
¼ tbsp Ground cumin
 
 
240ml Virgin olive oil
 
 
1 piece of French bread (5-10cm long)
 
 
Method
 
 
  • First, put the piece of bread in a bowl of water to soak. After five minutes or so, remove the bread and squeeze as much water out as possible.
  • In a food processor, blend the tomatoes, onions, pepper, garlic, cucumber and bread. Once combined, add the remaining ingredients and blend until smooth.
  • Chill until cold and serve.
 
 
Spaghetti alle vongole - an Italian classic. Spaghetti alle vongole - an Italian classic.
 

Spaghetti alle vongole – Italy

 
Clams, spaghetti, chilli and herbs.
 
 
Serves: Four
 
 
Ingredients
 
 
3 Cloves of garlic, chopped
 
 
½ Medium chilli, chopped
 
 
1 Bunch of parsley, chopped
 
 
4 tbsps Extra virgin olive oil
 
 
350g Spaghetti (or whole wheat spaghetti)
 
 
100ml Dry white wine
 
 
½ Lemon zest and some of the juice
 
 
500g Small clams
 
 
Method
 
 
  • Rinse the clams and place them in a bowl of cold, salted water. Leave for several hours, then drain and rinse to remove any remaining grit.
  • Cook the spaghetti for a few minutes less than usual and set aside.
  • Add three tbsps of olive to a pan, add the garlic and chilli and cook until soft. Then, turn up the heat and add the clams and wine. Cover and cook for a few minutes, until most are open.
  • Discard any clams that are still closed, and add the drained spaghetti and remaining olive oil to the pan. Cook for one minute, before adding the parsley, lemon zest and juice, and season to taste.
 
 

Hungry?

 

Sample these dishes and many more when you cruise to the Mediterranean onboard Harmony of the Seas.

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