Eating a Mediterranean diet is widely recognised for its health benefits, prioritising foods like fruit, vegetables, wholegrains, legumes, nuts, olive oil and lean proteins like fish and chicken.
The SMILES trial highlighted the importance of prioritising diet quality in the management of depression. The modified Mediterranean diet was designed to be easy-to-follow and sustainable.
What’s on the SMILEs Mediterranean menu?
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Eat lots of: Vegetables Fruits Legumes Whole grains Nuts & seeds Olive oil |
Add some: Fish & seafood Dairy Poultry Eggs Lean red meat Red wine |
With minimal: Refined grains Sugar Processed foods Sweets Sugary drinks
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Dig into 10 Mediterranean-inspired recipes
1. Kefir labneh with jammy tomatoes, carrots and za’atar
Labneh is a popular mezze dish for sharing, and Laura Tilt has reimagined it with kefir, and loaded it with fibre-rich veggies, topped with extra virgin olive oil and za’atar. These ingredients are rich in polyphenols—plant compounds that nourish your beneficial gut microbes.
2. Cauliflower traybake with garlic yoghurt
This herby cauliflower traybake with garlic tahini yoghurt is the easiest way to get more veg in your life with very little effort. To make it you simply roast aubergine, cauliflower and juicy tomatoes with roasted lentils and flaked almonds, then serve with fresh herbs, lemon zest, and a smooth creamy roasted garlic, basil and tahini yoghurt.
3. Griddled peach burrata and spelt salad
There’s plenty of nutrients for your gut microbes in this salad thanks to the fibre-rich spelt - a nutty tasting grain which forms the base - and seasonal juicy peaches. Choosing less typical grains like spelt is a great way to add more diversity to your diet - which in turn can support the diversity of your gut microbiome.
4. Sticky miso aubergines with crunchy seeds
The kick of ginger with miso, maple syrup and rice vinegar gives the aubergine brilliant flavour here. They’re then served on a bed of lentils, kale, toasted seeds and chives, to keep the meal feeling fresh and light.
5. One pan tomato gnocchi
Hearty, flavourful and super easy to make, this rich gnocchi bake is packed with goodness and easy on the washing-up! Sweet cherry tomatoes, tangy balsamic, aromatic basil and warming chilli make a delicious tomato sauce to bake your gnocchi and lentils.
6. One pan salmon biryani
Biryani is a rice dish that's traditionally made with rice, spices, fresh vegetables and meat or fish, cooked in the oven in layers. Here Laura Tilt has simplified the steps, cooking everything in one pan.
7. Simple summer traybake
This traybake is ideal for a quick summer dinner as it’s made to have minimal washing up and is flavour filled with lots of veggies and a delicious tangy salsa verde.
8. Crispy chickpea and lentil pasta
Packed with protein, this simple recipe comes together in 30 minutes, making it a perfect mid-week supper. The crispy spiced kale and chickpeas add great texture, while the harissa adds a subtle, but delicious kick to each bite.
9. Greek salad
A FODMAP friendly take on a Greek salad, this version swaps out high FODMAP red onion for finely sliced red cabbage, given extra zing and sharpness thanks to fresh chives and a little vinegar.
10. Roasted squash, almond and quinoa salad
This warm roasted squash salad is full of plant points, including quinoa, pine nuts, and almonds.
Find out more about how what you eat affects how you feel and the SMILES trial
