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Why You Should Embrace International Mediterranean Diet Month

14.05.2015

It’s that time of year again – International Mediterranean Diet month! Many studies have concluded that eating a Mediterranean diet is fantastic for many health reasons. These include:

  • Lowering cholesterol
  • Lowering blood pressure
  • Lowering risk of an early death by 40%
  • Lowering risk of heart disease by 30%
  • Lowering your risk of depression
  • Reducing your risk of cancer
  • Reducing you risk of heart disease
  • Lowering your risk of developing Parkinson’s
  • Lowering your risk of developing Alzheimer’s disease
  • Better cognitive function

 

So what does a Mediterranean diet consist of?

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

 

To get your started on your Mediterranean path, we have a very delicious and easy recipe for you to try!

 

Green Mango Salad with Grilled Lemongrass Prawns

Cook on the barbecue for the summer flavor, or cook in the oven as normal. Either way, this dish is delicious. Remember to make life easy by cooking extra for lunch or dinner tomorrow.

Serves 2 as a main course

Serves 4 as a starter

 

Marinade

  • ¼ tsp white pepper
  • ¼ tsp sea salt
  • 1 stalk of lemongrass, roughly chopped (woody outer leaves discarded)
  • 3cm piece of fresh ginger, peeled and roughly chopped
  • 3 cloves of garlic, peeled
  • 3 lime leaves, chopped
  • 1 tbs groundnut or vegetable oil
  • 16-20 raw tiger prawns, peeled with tail tips on

 

Dressing

  • 1 clove of garlic, finely chopped
  • 1 red chilli, seeded and finely chopped
  • 1 tbs thai fish sauce
  • juice of 2 limes

 

Salad

  • 6 shallots, peeled and finely sliced
  • 1 tbs vegetable oil
  • 2 green mangoes, peeled, stoned and cut into strips
  • 1 tbs lime juice
  • 6 cherry tomatoes, cut into quarters
  • 2 tbs dry roasted peanuts, crushed
  • handful of fresh coriander leaves, chopped

 

Method

  1. In a food processor, blend the white pepper, salt, lemon grass, ginger, garlic, lime leaves and oil into a paste
  2. Cover the prawns with it and leave to marinate for at least an hour
  3. Pound together the garlic and chilli into a rough paste with a mortar and pestle
  4. Add the fish sauce and lime juice, then season to taste
  5. Fry half of the shallots in the oil for about 5 minutes, until crisp, then drain on the kitchen paper
  6. Toss the mango in the lime juice, then mix with the raw shallots, tomatoes and dressing
  7. Spoon onto plates and top with the peanuts, fried shallots and coriander
  8. Heat a griddle pan until almost smoking and grill the prawns for 1-2 minutes on each side, until golden and slightly charred
  9. Pile the mango salad onto a plate and top with 4-5 prawns

Remember: Ensure all of your fish is cooked fully and your BBQ is thoroughly cleaned before use to avoid any upset stomachs.

 

Are you unknowingly eating foods that are secretly loaded with sugar?

8 foods to eat to combat your cholesterol!

 

If you are part of a company and would like to find out more about our healthy eating services please call 0845 533 5302. 

If you are an individual and are interested in our 12 week online healthy eating programme you can find out more - here. When you're ready you can login to My Healthy Eating Programme using the login button at the top and entering the code VIP10 into the register now box. The cost of the 12 week programme for an individual is £49.99 and we have corporate rates available upon request. 



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