Eat the RAINBOW

Dive into the Mediterranean diet for feel-good recipes

- 

EAT WELL, LIVE WELL

Rather than being restrictive, a Mediterranean diet is rich in colourful fruits and vegetables, swaps fatty meat for lean protein such as chicken, fish, beans and lentils, and harnesses the healthy properties of extra virgin olive oil, nuts and seeds. It's not only delicious, it also has a range of health benefits and is thought to lower the risk of certain cancers, prevent type 2 diabetes, and is a great tool for weight loss, being high in fibre and low in fat. Eating a diet rich in these ingredients, you'll feel fuller for longer and more energetic.

Baked feta, tomatoes and beans

Serve as a simple meal bursting with flavour or enjoy as a side to roast chicken or fish.

PER SERVING (based on 2) 589 cals, 37g fat, 16g sat fat, 38g carbs

SERVES 2 (or 4 as a side)

PREP 5 mins COOK 30 mins

• 30g walnuts, chopped

• 1tbsp extra virgin olive oil

• 2tbsp runny honey

• 1tsp white wine vinegar

• 300g small tomatoes

• 400g tin butter beans, rinsed and drained

• 200g block of feta

• A few sprigs thyme

• Bread and salad, to serve

• Heat the oven to 180C Fan/Gas 6. Mix the walnuts, oil, honey and vinegar. Scatter the tomatoes and beans in an approx 25cm tray. Position the feta on top and drizzle over the honey mixture. Dot the thyme around the tray and bake for 30 mins.

• Season the tomatoes and beans, and serve with fresh bread and a salad on the side.

Chicken saltimbocca

Ricotta and spinach stuffed chicken breasts wrapped in prosciutto and served with a silky orzo.

SERVES 4