Reading week is the perfect chance to slow down and recharge. What better way to recharge than with some good food?
Speaking of good food, did you know that Mediterranean cuisine is not only delicious but also packed with ingredients that works wonders for your heart and gut health?
Mediterranean cuisine focuses on plant-based foods such as fruit, vegetables, wholegrains, nuts, seeds, olive oil and pulses. Ultra processed food, processed meats, sugary food, and high fat dairy products are limited in a Mediterranean diet.
Findings from a study conducted by the Faculty of Dentistry, Oral & Craniofacial Sciences at King’s indicate that people not following a Mediterranean-style diet tended to have more severe gum disease and patients whose diets were rich in plant-based food, typical of a Mediterranean diet, showed lower levels of various inflammatory markers.
We’ve teamed up with King’s Food to bring you a curated a list of recipes inspired by the vibrant flavours of autumn and wholesome ingredients from the Mediterranean to help you feel your best.
Pumpkin spice latte
As nights get longer and colder, get cosy with pumpkin spice latte. With ginger, cinnamon, nutmeg and pumpkin flavours, it’s a real autumn treat to have with your friends. Plus, you’ll save money by making your own instead of buying takeaway!
Horiatiki (Greek Salad)
A great Mediterranean recipe is the Greek salad, a simple yet nutritious dish packed with crunchy vegetables, olive oil, red wine vinegar, and tangy feta cheese. You can have it as a meal or a side dish.
Pasta al tonno
Pasta al tonno is a pantry-friendly dish with ingredients always there on hand and it’s easy to make. The classic Italian dish combines tender pasta with a rich, savoury tuna sauce, making it perfect for a tasty dinner.
Strawberry panna cotta
If you’re craving a sweet treat to lift your spirits, strawberry panna cotta is the answer. This classic Italian dessert, with its velvety cream base and luscious layer of strawberry sauce, is pure indulgence.
Grain bowls
With quinoa, wholewheat couscous or bulgur, you can make a super quick grain bowl filled with plenty of vegetables, protein, and healthy fats. The fun part is customising your bowl with your favourite ingredients and adding a drizzle of sauce for a versatile dish that stays fresh in the fridge for days and is perfect for meal prep.
Dining and Cooking