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Privacy NoticeProfessor Luigi Fontana is a highly respected and skilled physician and scientist who is recognised as the leading world expert on longevity. It’s no surprise then, that his latest book is highly renowned when it comes to highlighting the best steps to live a holistic and healthy life. These delicious and nutritious recipes are inspired by a traditional Mediterranean diet and people who follow it are known to have low cholesterol, blood pressure and inflammation as well as a healthy gut and remarkably low incidence of heart disease. Each of these recipes are packed full of health boosting vitamins, minerals and antioxidants, not only are they good for you but taste delicious too. Ancient Roman Columella Salad with Almonds
The ancient Romans used many wild plants in their cooking for health benefits
(Image: Photography © Bonnie Savage)
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Feed your family for less than £1.25 with these cost-busting plant-based meals
Ingredients / Serves 4 120 g rocket 120 g curly endive leaves 2 spring onions or 1 small leek, sliced 3 kale or chicory leaves, stems discarded 10 mint leaves, chopped 2 tablespoons chopped flat-leaf parsley 1 teaspoon chopped coriander 1 teaspoon thyme leaves 75 g salted ricotta, crumbled 1 tablespoon white wine vinegar salt and freshly ground black pepper 1 tablespoon extra-virgin olive oil 10 almonds, coarsely chopped olives and toasted sourdough bread, to serve Method Put the rocket, endive, spring onions and kale in a mortar and roughly pound with the pestle, or process roughly in a processor. Place the greens in a bowl. Add the fresh herbs and salted ricotta. Mix well to combine. Stir in the vinegar and season with salt and pepper. Put the mixture on a serving plate and drizzle with the olive oil. Top with almonds and serve with olives and a slice of toasted sourdough bread. Greek Style Fritters
This simple fritters can be made in no time and are delicious with a green salad
(Image: Photography © Bonnie Savage)
Ingredients / Makes 8 1 large courgette 1 tablespoon chopped dill grated zest and juice of 1 lemon 1 large free-range egg 50 g self raising flour 40 g feta cheese, or mozzarella cheese 1 tablespoon olive oil Method Grate the zucchini into a sieve. Press with the back of a spoon to remove the moisture. Put the grated zucchini in a medium bowl. Add the dill, lemon zest and egg and mix well, then add the flour and stir to combine. Add the feta or mozzarella cheese and mix again. Heat a non-stick frying pan over a medium heat and add the olive oil. Spoon about 1½ tablespoons of mixture into the pan to make individual fritters. Fry for 3 minutes per side, or until golden brown, then squeeze over the lemon juice. You may need to fry them in batches. Serve the fritters with a salad. Grilled Sardines with Orange, Garlic and Spanish Paprika
Sardines are a popular fish in the Med and packed with vitamins
Ingredients / Serves 4 60 ml fresh orange juice 3 garlic cloves, crushed 1 teaspoon smoked red paprika ½ teaspoon ground coriander ¼ teaspoon ground cumin ½ teaspoon freshly ground black pepper 12 fresh sardines, cleaned and gutted salt, to taste 3 tablespoons chopped flat-leaf parsley Method Combine the orange juice, garlic, paprika and spices in a large bowl and whisk well to combine. Place the sardines in the marinade, turning the fish to ensure they are evenly coated. Cover and set aside to marinate for 30 minutes in the fridge. Remove the sardines from the marinade. Heat a chargrill pan or barbecue chargrill plate and cook the sardines on one side for 2–3 minutes. Turn the sardines over and cook for another 1–2 minutes, or until cooked through. Transfer the sardines to a platter and season with salt. Sprinkle with chopped parsley and serve with a salad or cooked vegetables and a slice of wholemeal bread. Credit: Manual of Healthy Longevity and Wellbeing by Luigi Fontana (Hardie Grant, £18.99), Photography © Bonnie Savage READ NEXT: To read the very best of today’s OK! content from breaking news to Royals and TV – CLICK HERE 21 jaw-dropping revelations from Harry’s explosive memoir Spare 30-minute veggie meals on a budget that you’ll want to Instagram instantly Kelly Brook shares how to make your favourite takeaways for under 600 calories For all your daily celebrity news and gossip, sign up to OK!’s newsletter – CLICK HERE Story SavedYou can find this story in My Bookmarks.Or by navigating to the user icon in the top right.Follow OK! MagazineFacebookTwitterCommentMore OnFood
