Categories
Recipes

Roasted Baby Aubergine and Peanutbutter Dip

Roasted Baby Aubergine and Peanutbutter Dip

Indulge in a flavourful pairing of roasted aubergine with creamy peanut butter dip, a delicious blend rich in linoleic oil, oleic oil and fibre for a nourishing, satisfying snack or appetizer. A delightful way to savour the goodness of plant-based nutrition.
Wilna Eksteen

Wilna Eksteen

Registered Dietician

Servings
Serves 4
Ready In
5 minutes preparation &
20 minutes cooking
Nutritional information

Energy: 181 kcal

Protein: 2.4 g

Carbohydrates: 5.3 g

Sugar: 4.1 g

Fat: 17.5 g

Fibre: 1.9 g

Dietary Requirements

Lactose Free

Gluten Free

Lacto-ovo Vegetarian

Low GI

Ingredients

  • 8 – 10 baby aubergines, halved
  • 2 tbsp Liviana™ CBD-Infused Extra Virgin Olive Oil 
  • Salt and Pepper
  • 1 tbsp fresh mint, thinly sliced

Dip

  • 2 tbsp Liviana™ Light Roast Smooth Peanut Butter
  • 2 tbsp Liviana™ CBD-Infused Extra Virgin Olive Oil 
  • 1 tsp Liviana™ CBD-Infused Honey 
  • 2 tbsp lemon juice
  • Salt and pepper

Equipment List

  • Cutting board
  • Knife
  • Measuring spoon
  • Small mixing bowl
  • Oven/ air fryer

Method

Step One

Drizzle the Liviana® CBD-Infused Extra Virgin Olive Oil over the halved baby aubergines. Season with salt and pepper.

Step Two

Place onto a baking tray and bake in an oven for 30 – 35 minites at 180°C or in an air fryer for 20 – 25 minutes at 160°C until the centers are soft. 

Step Three

Mix all the ingredients for the dip in a small bowl.

Step Four

Serve the halved baby aubergine with a sprinkle of fresh mint and the peanut butter dipping sauce as a side or starter. 

View More of our Recipes Here

Roasted Baby Aubergine and Peanutbutter Dip

Indulge in a flavourful pairing of roasted aubergine with creamy peanut butter dip, a delicious blend rich in linoleic oil, oleic oil and fibre for a nourishing, satisfying snack or appetizer. A delightful way to savour the goodness of plant-based nutrition.

Read More »

LAMB RIBLETS WITH THAI SALAD AND PEANUT SAUCE

Enjoy a flavourful and nutritious meal with our coriander-spiced lamb ribs, accompanied by a vibrant Thai salad and a zesty, spicy peanut sauce. Packed with heart-healthy monounsaturated fats and ready in a flash, it’s the perfect quick and wholesome dinner option.

Read More »

Cruciferous Crunch Salad

A salad packed with both soluble and insoluble fiber can do wonders for your health. Most vegetables, fruit, seeds, nuts and whole grain foods contain both soluble and insoluble fibre. Usually, one of the two will be more prominent. From promoting digestion to supporting heart health, fiber is a key ingredient for a happy body.

Read More »
Categories
Recipes

LAMB RIBLETS WITH THAI SALAD AND PEANUT SAUCE

LAMB RIBLETS WITH THAI SALAD AND PEANUT SAUCE

Enjoy a flavourful and nutritious meal with our coriander-spiced lamb ribs, accompanied by a vibrant Thai salad and a zesty, spicy peanut sauce. Packed with heart-healthy monounsaturated fats and ready in a flash, it's the perfect quick and wholesome dinner option.
Wilna Eksteen

Wilna Eksteen

Registered Dietician

Servings
4 servings
Ready In
10 minutes preparation &
15 minute cooking
Nutritional information

Energy: 769 kcal

Protein: 37.8 g

Carbohydrates: 10.5 g

Sugar: 5.5 g

Fat: 65 g

Fibre: 2.6 g

Dietary Requirements

Gluten Free

Lactose Free

Low GI

Ingredients

Coriander-Spiced Lamb

  • 2 tbsp Liviana™ CBD-Infused Extra Virgin Olive oil, for drizzling
  • 2 punnets lamb riblets (about 12 riblets)
  • Salt and pepper
  • 5 sprigs of fresh thyme, leaves removed
  • 2 tsp coriander seeds (alternatively could use ground coriander)

Peanut Sauce

  • ¼ cup Liviana™ Light Roast Peanut Butter
  • 2 tsp sesame oil
  • 1 tbsp rice vinegar
  • 2 tbsp soy sauce
  • 1 clove garlic
  • 1 piece of ginger, peeled
  • 1 small fresh chilli (remove seeds if you want a milder sauce)
  • 1 tsp Liviana™ CBD-Infused Honey 
  • ¼ cup coconut milk
  • 1 lime, juiced

Thai Cucumber Salad

  • 1 packet baby cucumber, thickly sliced
  • ½ red onion, thinly sliced
  • ½ cup mung bean sprouts 
  • Handful of coriander, roughly chopped
  • 2 tsp sesame oil
  • Juice of 1 lime
  • 2 tsp fish sauce
  • 1 tbsp roasted peanuts, roughly chopped

Equipment List

  • Cutting board 
  • Knife
  • Measuring cups
  • Measuring spoon 
  • Airfryer/ braai

Method

Step One

Drizzle the Liviana™ CBD-Infused Extra Virgin Olive Oil over lamb riblets and season well with salt, pepper, thyme and crushed coriander seeds.

Step Two

Place the seasoned riblets in an air fryer and cook for 15 minutes at 200ºC or until crispy and cooked through (Riblets can also be placed on a braai).

Step Three

While the lamb is cooking, make the spicy peanut sauce by placing all the sauce ingredients into a blender and pulsing until smooth (Alternatively use a pestle and mortar). Set aside.

Step Four

To make the Thai cucumber salad, place all the ingredients in a bowl and mix. Allow to marinate for at least 15 minutes before serving.

Step Five

Serve the succulent lamb with the spicy peanut sauce and the refreshing Thai cucumber salad.

View More of our Recipes Here

Roasted Baby Aubergine and Peanutbutter Dip

Indulge in a flavourful pairing of roasted aubergine with creamy peanut butter dip, a delicious blend rich in linoleic oil, oleic oil and fibre for a nourishing, satisfying snack or appetizer. A delightful way to savour the goodness of plant-based nutrition.

Read More »

LAMB RIBLETS WITH THAI SALAD AND PEANUT SAUCE

Enjoy a flavourful and nutritious meal with our coriander-spiced lamb ribs, accompanied by a vibrant Thai salad and a zesty, spicy peanut sauce. Packed with heart-healthy monounsaturated fats and ready in a flash, it’s the perfect quick and wholesome dinner option.

Read More »

Cruciferous Crunch Salad

A salad packed with both soluble and insoluble fiber can do wonders for your health. Most vegetables, fruit, seeds, nuts and whole grain foods contain both soluble and insoluble fibre. Usually, one of the two will be more prominent. From promoting digestion to supporting heart health, fiber is a key ingredient for a happy body.

Read More »
Categories
Recipes

Cruciferous Crunch Salad

Cruciferous Crunch Salad

A salad packed with both soluble and insoluble fiber can do wonders for your health. Most vegetables, fruit, seeds, nuts and whole grain foods contain both soluble and insoluble fibre. Usually, one of the two will be more prominent. From promoting digestion to supporting heart health, fiber is a key ingredient for a happy body.
Wilna Eksteen

Wilna Eksteen

Registered Dietician

Servings
Serves 6
Ready In
15 minutes
Nutritional information

Energy: 160 kcal

Protein: 4.8 g

Carbohydrates: 14.2 g

Sugar: 8.8 g

Fat: 10.6 g

Fibre: 3.3 g

Dietary Requirements

Gluten Free

Lacto-ovo Vegetarian

Low GI

Ingredients

  • ½ medium head broccoli, roughly chopped
  • ½ medium head cauliflower, roughly chopped
  • 1 apple, diced (1 x 1 cm cubes)
  • ¼ red onion, finely chopped
  • ¼ cup almonds, halved
  • ¼ cup mixed dried berries
  • ¼ cup feta cheese, diced (½ x ½ cm cubes)
  • ¼ cup spring onions, chopped

Dressing

  • ¼ cup Liviana™ CBD-Infused Extra Virgin Olive Oil 
  • 2 tsp Liviana™ CBD-Infused Honey 
  • 2 tbsp lemon juice
  • 1 tbsp plain yoghurt
  • Salt and pepper

Equipment List

  • Cutting board
  • Knife
  • Small mixing bowl
  • Measuring cups
  • Measuring spoon

Method

Step One

Add all the ingredients for the salad into a bowl and combine

Step Two

In a separate small bowl combine all the ingredients for the dressing.

Step Three

Dress the salad with the dressing and combine. 

Step Four

The perfect salad to make in advance or the day before. 

View More of our Recipes Here

Roasted Baby Aubergine and Peanutbutter Dip

Indulge in a flavourful pairing of roasted aubergine with creamy peanut butter dip, a delicious blend rich in linoleic oil, oleic oil and fibre for a nourishing, satisfying snack or appetizer. A delightful way to savour the goodness of plant-based nutrition.

Read More »

LAMB RIBLETS WITH THAI SALAD AND PEANUT SAUCE

Enjoy a flavourful and nutritious meal with our coriander-spiced lamb ribs, accompanied by a vibrant Thai salad and a zesty, spicy peanut sauce. Packed with heart-healthy monounsaturated fats and ready in a flash, it’s the perfect quick and wholesome dinner option.

Read More »

Cruciferous Crunch Salad

A salad packed with both soluble and insoluble fiber can do wonders for your health. Most vegetables, fruit, seeds, nuts and whole grain foods contain both soluble and insoluble fibre. Usually, one of the two will be more prominent. From promoting digestion to supporting heart health, fiber is a key ingredient for a happy body.

Read More »
Categories
Health Menu

Shifting the Focus: Meaningful Connections Over Food

Shifting the Focus: Meaningful Connections Over Food

Wilna Eksteen

Wilna Eksteen

Registered Dietitian

Let's remember that the heart of any gathering lies in the warmth of human connections, not the abundance of food. By prioritizing the people and the experiences that bring us together, we can cultivate a more meaningful and fulfilling approach to celebrating life's special moments.

In many cultures and societies, food plays a central role in bringing people together during events, festivities, celebrations, and family get-togethers. However, the focus on the quantity and variety of food often overshadows the true essence of these gatherings: the people, conversations, relationships, and emotional connections. It’s time to shift our perspective and place greater emphasis on the quality of interactions and the reasons for coming together, rather than on overindulgence in food.

Overeating at events has, unfortunately, become a prevalent and socially acceptable habit. The abundance of rich, indulgent dishes at gatherings often leads to overconsumption, leaving individuals feeling uncomfortable and guilty afterward. This unhealthy relationship with food not only takes a toll on our physical well-being but also impacts our mental and emotional health.

Emphasizing meaningful conversations, fostering relationships, and savouring the camaraderie of being together, allows us to appreciate the true value of these occasions beyond the culinary offerings. When the emphasis shifts from the buffet table to genuine connections, the urge to overeat diminishes, and the need to use food as the primary source of enjoyment decreases.

By redirecting our focus from the food to the people and the purpose of our gatherings, we can cultivate a more balanced and mindful approach to eating.

This shift in perspective contributes to a less intimidating relationship with food and reduces the stigma surrounding weight gain during festive seasons or periods with numerous social events. Instead of feeling obligated to partake in excessive eating, individuals can prioritize their well-being and comfort, honouring their bodies with mindful consumption and avoiding the discomfort and guilt associated with overindulgence.

Focusing on the quality of interactions and being present in the moment enables us to derive greater fulfilment from gatherings and events. Engaging in enriching conversations, creating lasting memories, and cherishing the company of loved ones become the true highlights of these occasions. By embracing this shift, we can foster a healthier and more balanced approach to both food and social gatherings, nurturing our overall well-being and strengthening our emotional connections.

Let’s remember that the heart of any gathering lies in the warmth of human connections, not the abundance of food. By prioritizing the people and the experiences that bring us together, we can cultivate a more meaningful and fulfilling approach to celebrating life’s special moments.

Liviana® Extra Virgin Olive Oil

Nestled in a beautiful valley on the slopes of the Stellenbosch Mountains lies our olive grove where we delicately handpick our organic olives in small batches. Each assemblage is carefully crafted with our unique cold extraction method and gently infused with just the right amount of the purest premium, organic CBD from the United States of America. At Liviana® we are committed to exceptional quality, guaranteeing only the finest organic extra virgin olive oil – read more here.

You can purchase Liviana® Extra Virgin Olive Oil here.

Liviana_CBD-Infused-EVOO_All-3-Variants_600x600
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Seasonal Ingredients: The Key to Tastier Healthier Dishes

Seasonal Ingredients: The Key to Tastier Healthier Dishes

Wilna Eksteen

Wilna Eksteen

Registered Dietitian

The key to producing tasty dishes lies in embracing seasonal ingredients and utilizing appropriate cooking methods to highlight their natural flavours. By doing so, we not only elevate the quality of our meals but also support local agriculture and promote sustainable eating practices.
Read the takeaway message here

In the age of convenience, it’s easy to fall into the habit of relying on condiments, sauces, packet soups, and processed foods to enhance the flavour of our meals. We have all seen our mothers or grandparents make Bolognese or gravy by adding 20 different ingredients to a bowl and calling it “the secret sauce” or “made with love”. However, the true essence of delicious and nutritious dishes lies in the quality and freshness of the ingredients we use. By embracing seasonal produce and employing appropriate cooking methods, we can elevate our culinary creations to new heights without relying on excessive additives.

One of the most essential aspects of creating tasty dishes is the use of fresh, seasonal ingredients. Seasonal produce offers the following:

  1. Superior flavour and nutritional value
  2. Supports local farmers
  3. Reduces the environmental impact of food transportation
  4. Takes advantage of their peak flavour and quality
  5. Enhances the overall taste of our dishes

It challenges us to explore new flavours and textures, as well as to adapt our cooking techniques to make the most of each ingredient’s natural attributes. For example, ripe summer tomatoes burst with sweetness and juiciness, making them perfect for fresh salads or simple pasta sauces, while hearty winter root vegetables lend themselves beautifully to roasting, braising, or pureeing for comforting soups and stews.

Working with seasonal produce encourages creativity in the kitchen.

Working with seasonal produce encourages creativity in the kitchen. It challenges us to explore new flavours and textures, as well as to adapt our cooking techniques to make the most of each ingredient’s natural attributes. For example, ripe summer tomatoes burst with sweetness and juiciness, making them perfect for fresh salads or simple pasta sauces, while hearty winter root vegetables lend themselves beautifully to roasting, braising, or pureeing for comforting soups and stews.

The appropriate cooking methods play a crucial role in complementing the flavours of fresh produce. Whether it’s grilling, roasting, steaming, or sautéing, each technique has the power to bring out the best in seasonal ingredients. By allowing the natural flavours to shine through, we can create dishes that are not only delicious but also wholesome and satisfying.

Minimizing the use of condiments, sauces, and processed foods, allows us to appreciate the true taste of each ingredient and savour the unique qualities that make seasonal produce so special. This approach also promotes a healthier lifestyle, as it reduces the intake of artificial additives, excessive salt, and sugar often found in processed products. By cooking with fewer additives you also simplify the dish and decrease the overall energy intake without compromising the nutrient profile.

How to cook with little:

  • Prioritise fresh ingredients
  • Lean on fresh herbs for flavour
  • Avoid “flavoured” spices or flavour packets
  • Rely on low and slow cooking of produce to create sauces
  • Remember to reduce sauces, stews, soups to enhance flavour and thickness 
  • Stay away from adding thickening agents like flour or cornstarch to dishes

In conclusion, the key to producing tasty dishes lies in embracing seasonal ingredients and utilizing appropriate cooking methods to highlight their natural flavours. By doing so, we not only elevate the quality of our meals but also support local agriculture and promote sustainable eating practices. Let’s celebrate the diversity and abundance of seasonal produce and allow it to take centre stage in our culinary experiments.

Liviana® Extra Virgin Olive Oil

Nestled in a beautiful valley on the slopes of the Stellenbosch Mountains lies our olive grove where we delicately handpick our organic olives in small batches. Each assemblage is carefully crafted with our unique cold extraction method and gently infused with just the right amount of the purest premium, organic CBD from the United States of America. At Liviana® we are committed to exceptional quality, guaranteeing only the finest organic extra virgin olive oil – read more here.

You can purchase Liviana® Extra Virgin Olive Oil here.

Liviana_CBD-Infused-EVOO_All-3-Variants_600x600
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Accordion Butternut with a Peanut Dressing

Accordion Butternut with a Peanut Dressing

Butternut squash is rich in carotenoids, including beta-carotene, beta-cryptoxanthin, and alpha-carotene, which are plant pigments that give butternut squash its bright orange color. These compounds are provitamin A carotenoids, meaning your body converts them into retinal and retinoic acid — the active forms of vitamin A. Vitamin A is essential for regulating cell growth, eye health, bone health, and immune function. Additionally, butternut squash is rich in vitamin C, a water-soluble nutrient needed for immune function, collagen synthesis, wound healing, and tissue repair. Both vitamins A and C work as antioxidants in your body, protecting your cells from damage caused by unstable molecules called free radicals. Discover news ways of preparing old favourites.
Wilna Eksteen

Wilna Eksteen

Registered Dietician

Servings
4 Servings
Ready In
55 minutes
Nutritional information

Energy: 225 kcal

Protein: 5.6 g

Carbohydrates: 22.5 g

Sugar: 6.4 g

Fat: 14.6 g

Fibre: 4 g

Dietary Requirements

Gluten free

Lacto-ovo Vegetarian 

Low GI

Ingredients

  • 1 butternut squash, halved
  • ¼ cup fresh herbs
  • ¼ cup plain yoghurt
  • 2 tbsp Liviana® Light Roasted Peanut Butter 
  • 2 tbsp Liviana® CBD-Infused Extra Virgin Olive Oil 
  • 1 tsp Liviana® CBD-Infused Honey 
  • 1 tbsp lemon juice
  • ¼ cup pistachios for garnish
  • Pinch of salt

Equipment List

  • Cutting board 
  • Knife 
  • 2 Wooden spoons
  • Baking tray
  • Oven / Air fryer 
  • Measuring spoon
  • Measuring cup 
  • Small mixing bowl

Method

Step One

Place each butternut half flat-side down onto a cutting board. Place 2 wooden spoons on either side of one half of the butternut. This will serve as stoppers to prevent you from cutting through the butternut.

Step Two

Cut 0.5 cm slices into the top of the butternut to create the “accordion”. Do this for the other half.

Step Three

Drizzle generously with Liviana® CBD-Infused Extra Virgin Olive, season with salt and pepper and gently push the fresh herbs in between the slices.

Step Four

Cover the butternut with tin foil and bake for 25 minutes at 180 °C (airfryer 160° C). Remove the tin foil and bake for another 20 minutes uncovered at the same temperature.

Step Five

To make the dressing; combine the plain yoghurt, Liviana® Light Roast Peanut Butter, Liviana® CBD-Infused Honey, Liviana® CBD-Infused Extra Virgin Olive Oil, lemon juice and pinch of salt in a small bowl and combine.

Step Six

Spread the dressing onto a serving plate. Plate the butternut on top of the dressing and garnish with pistachios.

View More of our Recipes Here

Roasted Baby Aubergine and Peanutbutter Dip

Indulge in a flavourful pairing of roasted aubergine with creamy peanut butter dip, a delicious blend rich in linoleic oil, oleic oil and fibre for a nourishing, satisfying snack or appetizer. A delightful way to savour the goodness of plant-based nutrition.

Read More »

LAMB RIBLETS WITH THAI SALAD AND PEANUT SAUCE

Enjoy a flavourful and nutritious meal with our coriander-spiced lamb ribs, accompanied by a vibrant Thai salad and a zesty, spicy peanut sauce. Packed with heart-healthy monounsaturated fats and ready in a flash, it’s the perfect quick and wholesome dinner option.

Read More »

Cruciferous Crunch Salad

A salad packed with both soluble and insoluble fiber can do wonders for your health. Most vegetables, fruit, seeds, nuts and whole grain foods contain both soluble and insoluble fibre. Usually, one of the two will be more prominent. From promoting digestion to supporting heart health, fiber is a key ingredient for a happy body.

Read More »
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Recipes

Watermelon, Halloumi and Mint

Watermelon, Halloumi and Mint

Watermelons are made up of several functional ingredients, such as citrulline, lycopene, and chlorophyll. These ingredients are known to have health benefits such as lower blood pressure, improve metabolic health, and reduce muscle soreness after exercise. Watermelons are also packed with water and nutrients, contain very few calories and are exceptionally refreshing. An all time favourite that gets everyone exited, have you ever considered using watermelon as a hero ingredient in a dish? Watermelon pairs well with sweet and savoury flavours.
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Wilna Eksteen

Wilna Eksteen

Registered Dietician

Servings
1 Serving
Ready In
10 Minutes
Nutritional information

Energy: 318 kcal

Protein: 9.7 g

Carbohydrates: 16.1 g

Sugar: 12.6 g

Fat: 24.3 g

Fibre: 0.6 g

Dietary Requirements

Gluten free

Lacto-ovo Vegetarian 

Low GI

Ingredients

  • 1 wedge watermelon, halved (¼ of a circle, 1.5 cm thick slice)
  • 3 slices halloumi, (½ cm thick, 2 x 8 cm rectangle) 
  • 1 tbsp Liviana® CBD-Infused Extra Virgin Olive Oil
  • 1 tbsp balsamic vinegar glaze
  • ¼ cup fresh mint leaves, whole/roughly chopped

Equipment List

  • Cutting board
  • Knife
  • Non-stick frying pan

Method

Step One

Drizzle some Liviana® CBD-Infused Extra Virgin Olive Oil into a non-stick frying pan and fry the halloumi over a high heat. Only turn once when the bottom of the halloumi has become crisp and golden. Remove from the pan and let cool slightly.

Step Two

Place the sliced watermelon on a plate.

Step Three

Put the halloumi and mint onto the watermelon. Drizzle with balsamic glaze and Liviana CBD-Infused Extra Virgin Olive Oil.

Step Four

Serve a refreshing summer side, starter, or a satisfying spin on a dessert.

View More of our Recipes Here

Roasted Baby Aubergine and Peanutbutter Dip

Indulge in a flavourful pairing of roasted aubergine with creamy peanut butter dip, a delicious blend rich in linoleic oil, oleic oil and fibre for a nourishing, satisfying snack or appetizer. A delightful way to savour the goodness of plant-based nutrition.

Read More »

LAMB RIBLETS WITH THAI SALAD AND PEANUT SAUCE

Enjoy a flavourful and nutritious meal with our coriander-spiced lamb ribs, accompanied by a vibrant Thai salad and a zesty, spicy peanut sauce. Packed with heart-healthy monounsaturated fats and ready in a flash, it’s the perfect quick and wholesome dinner option.

Read More »

Cruciferous Crunch Salad

A salad packed with both soluble and insoluble fiber can do wonders for your health. Most vegetables, fruit, seeds, nuts and whole grain foods contain both soluble and insoluble fibre. Usually, one of the two will be more prominent. From promoting digestion to supporting heart health, fiber is a key ingredient for a happy body.

Read More »
Categories
Health Menu

Eat like a Greek God: Unveiling the Components of the Mediterranean Diet

Eat like a Greek God: Unveiling the Components of the Mediterranean Diet

Nicola Royce

Nicola Royce

Registered Dietitian,
Postgraduate Diploma Diabetes
Masters in Nutrition

In recent years we have wizened up to the fact that we should not be focusing on single nutrients or foods, but rather on overall high-quality food patterns. Food patterns involve the amounts, proportions, combinations, and variety of different foods and beverages, and how often they are usually consumed.
Read the takeaway message here

his allows for synergistic interactions between foods and nutrients.¹ The Mediterranean Diet (MD) is considered to be one of the healthiest dietary patterns in the world, thanks to the combination of foods that are rich in antioxidants and offer anti-inflammatory effects.² The MD refers to the traditional dietary pattern of people in Greece, Southern Italy, Spain, and other olive-growing countries of the Mediterranean basin.

In general, it is a frugal diet with the following characteristics:¹ ³ 

  • Generous amounts of extra virgin olive oil (EVOO) as the main culinary fat – this is a crucial component! 
  • High amounts of plant-derived foods: fruit, vegetables, legumes, nuts, seeds, whole-grain cereals
  • Frequent, but moderate intake of wine (especially red wine), usually with food
  • Moderate consumption of seafood and dairy products, especially yoghurt and cheese Poultry and eggs
  • Low consumption of sweet desserts, red and processed meats

Polyphenols and phytosterols are bioactive compounds that are thought to offer health benefits and are found in EVOO, fruit, vegetables, nuts, coffee, and red wine, which form part of this eating pattern.⁴

EVOO is a unique source of dietary fat, consisting mainly of monounsaturated fatty acids and polyphenols.⁵ Using generous amounts of EVOO also assists with increasing the palatability of cooked vegetables, salads, and legumes, subsequently increasing their consumption.³

“The MD could be considered the most studied and well-known dietary pattern in the world.3 It has been shown to have a protective effect on the incidence of heart disease, obesity, type 2 diabetes, certain cancers, cognitive decline, Alzheimer’s disease, respiratory diseases, and osteoarthritis.”

The health benefits of the MD extend beyond the nutrients in the food. It is the dietary pattern as a whole, the combination of nutrients in the food, cooking techniques, eating behaviour as well as lifestyle. These factors, including crucial sociocultural aspects, make it different from other dietary patterns.³
 
The MD could be considered the most studied and well-known dietary pattern in the world.3 It has been shown to have a protective effect on the incidence of heart disease, obesity, type 2 diabetes, certain cancers, cognitive decline, Alzheimer’s disease, respiratory diseases, and osteoarthritis. It is associated with improved quality of life and healthy aging.³ ⁶
 
The MD has also been shown to assist with weight loss in the long-term and offers greater weight loss compared to a low-fat diet, and is comparable to a low carbohydrate diet or the American Diabetes Association diet.⁷ The MD has even been shown to prevent the development of chronic kidney disease (CKD), as well as slow the progression of CKD. The legumes, nuts, and vegetables that form part of the MD are particularly important for CKD.⁸ Furthermore, data from over 60 000 people has demonstrated that higher adherence to the MD is associated with a lower risk of incident all-cause dementia. In fact, those who had the highest level of adherence had a 23% lower risk of developing dementia compared to those with the lowest level of adherence.⁹

The PREDIMED (PREvención con DIeta MEDiterránea) trial is one of the largest randomised controlled trials that has been conducted using the MD and assessed the long-term effects of the MD on cardiovascular clinical events (heart attack, stroke, or death). Participants followed a MD supplemented with EVOO, or nuts, or they followed a low-fat diet, which served as the control. There was no restriction of energy or special alteration of physical activity, and the study lasted around 5 years. This study showed that the MD is sustainable and effective in preventing cardiovascular disease and clinical events.¹

The MD may contribute to reducing the onset of cancer as the foods included in this dietary pattern offers antioxidant and anti-inflammatory properties that prevent and counteracts damage to the DNA. This slows down the development of various forms of cancer and prevents cell proliferation.²

The mechanisms behind the MD preventing various conditions include the following:1,3,6

  • Reduces blood pressure
  • Increases insulin sensitivity
  • Improves lipid profiles
  • Reduces inflammation and platelet aggregation
  • Reduces oxidative stress
  • Reduces carotid atherosclerosis
  • Facilitates gut microbiota-mediated production of substances that influence metabolic health
  • Modifies hormones and growth factors involved in the development of cancer
 
With all of this evidence, it is a wonder that we aren’t all following this eating pattern! Look out for the next article, where we will discuss how to eat like a Greek God by unveiling the components of the Mediterranean Diet. Remember, it is about your lifestyle as a whole that makes this eating pattern work, so take some time to reflect on where you can potentially work on improving your habits and behaviours. CLICK HERE to learn about why EVOO has been proven to be the healthiest oil.
 

For more information on the study, refer to the reference below.

So, what is the take away message?

The Mediterranean Diet (MD), characterized by a combination of antioxidant-rich foods and anti-inflammatory effects, stands out as one of the healthiest dietary patterns globally. Focusing on overall high-quality food patterns, the MD includes generous amounts of extra virgin olive oil (EVOO), plant-derived foods, moderate wine consumption, and limited intake of certain foods. Beyond nutrients, the MD’s health benefits stem from a holistic approach, encompassing cooking techniques, eating behavior, lifestyle, and sociocultural aspects. Extensive research indicates the MD’s protective effects against various health conditions, including heart disease, obesity, diabetes, cancer, cognitive decline, and chronic kidney disease. The PREDIMED trial demonstrates its sustainability and effectiveness in preventing cardiovascular disease, while its mechanisms involve positive impacts on blood pressure, insulin sensitivity, lipid profiles, inflammation reduction, and more.

Conclusion

The Mediterranean Diet emerges as a comprehensive and well-studied dietary pattern with remarkable health benefits. Its impact extends beyond individual nutrients, encompassing a holistic approach to nutrition, cooking, and lifestyle. The MD’s effectiveness in preventing a range of conditions, supported by extensive research and the PREDIMED trial, underscores its significance for overall health. As we explore the components of the Mediterranean Diet in the next article, it is evident that adopting this eating pattern requires a holistic commitment to lifestyle improvements. The wealth of evidence presented makes a compelling case for considering the Mediterranean Diet as a sustainable and health-promoting dietary choice.

Liviana® Extra Virgin Olive Oil

Nestled in a beautiful valley on the slopes of the Stellenbosch Mountains lies our olive grove where we delicately handpick our organic olives in small batches. Each assemblage is carefully crafted with our unique cold extraction method and gently infused with just the right amount of the purest premium, organic CBD from the United States of America. At Liviana® we are committed to exceptional quality, guaranteeing only the finest organic extra virgin olive oil.

You can purchase Liviana® Extra Virgin Olive Oil here.

References
  1. Martínez-González MA, Salas-Salvadó J, Estruch R, et al. 2015. Benefits of the Mediterranean diet: Insights from the PREDIMED study. Progress in Cardiovascular Diseases, 58: 50-60. Available here.
  2. Mentella MC, Scaldaferri F, Ricci C, et al. 2019. Cancer and Mediterranean diet: A review. Nutrients, 11(2059). Available here.
  3. Serra-Majem L, Roman-Vinas B, Sanchez-Villegas A, et al. 2019. Benefits of the Mediterranean diet: Epidemiological and molecular aspects. Molecular Aspects of Medicine, 67: 1-55. Available here.
  4. Davis C, Bryan J, Hodgson J, et al. 2015. Definition of the Mediterranean diet: A literature review. Nutrients, 7:9139-9153. Available here.
  5. Yubero-Serrano EM, Lopez-Moreno J, Gomez-Delgado F, et al. 2019. Extra virgin olive oil: More than a healthy fat. European Journal of Clinical Nutrition, 72(Suppl 1):8-17. Available here.
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Recipes

Wood-Fired Fish

Wood-Fired Fish

We all know that fish is a good-quality protein. It is recommended to be consumed frequently because of the high bioavailable protein and DHA omega-3 content (particularly in fatty fish). It’s quick to cook and packed with flavour. Make sure to always purchase locally and sustainably sourced fresh fish. The benefits obtained from food should stretch further than just the nutritional content thereof. Eating a highly nutritious farmed piece of salmon imported and flown over 2 continents with a carbon footprint the size of a rugby stadium is not the aim of healthy eating. Always pay attention to where your food comes from and that health habits are more than just what you eat.
Wilna Eksteen

Wilna Eksteen

Registered Dietician

Servings
2 Servings
Ready In
30 Minutes
Nutritional information

Energy: 242 kcal

Protein: 25.53 g

Carbohydrates: 0.31 g

Sugar: 0 g

Fat: 14.8 g

Fibre: 0 g

Dietary Requirements

Lactose free

Gluten free

Lacto-ovo Vegetarian 

Low GI

Ingredients

  • 2 Reds (any small-medium sized locally and sustainably sourced), whole, gutted and scaled
  • 2 tbsp Liviana® CBD-Infused Extra Virgin Olive Oil 
  • ¼ cup fresh herbs
  • 2 slices grapefruit (replace with oranges or any citrus fruit)
  • 1 lemon
  • Salt and pepper

Equipment List

  • Measuring spoon
  • Mixing bowl
  • Frying pan
  • Spatula
  • Serving bowl

Method

Step One

Cover the skin of the fish generously with Liviana® CBD-Infused Extra Virgin Olive Oil and season with salt and pepper.

Step Two

Drizzle some Liviana® CBD-Infused Extra Virgin Olive Oil into the cavity, place the grapefruit slices with the herbs into the cavity. Season with salt and pepper.

Step Three

Place the fish into a folding braai grid.

Step Four

Cook over hot coals for 7 – 12 minutes on each side until charred.

Step five

Serve with some lemon wedges.

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LAMB RIBLETS WITH THAI SALAD AND PEANUT SAUCE

Enjoy a flavourful and nutritious meal with our coriander-spiced lamb ribs, accompanied by a vibrant Thai salad and a zesty, spicy peanut sauce. Packed with heart-healthy monounsaturated fats and ready in a flash, it’s the perfect quick and wholesome dinner option.

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Cruciferous Crunch Salad

A salad packed with both soluble and insoluble fiber can do wonders for your health. Most vegetables, fruit, seeds, nuts and whole grain foods contain both soluble and insoluble fibre. Usually, one of the two will be more prominent. From promoting digestion to supporting heart health, fiber is a key ingredient for a happy body.

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Categories
Recipes

Summer Fruit and Beetroot Salad

Summer Fruit and Beetroot Salad

Beetroot has unfortunately been traditionally misused by being put into a brining liquid with heaps of sugar and salt. This is a beautiful vegetable that is easy to cook and one of the most delicious root vegetables. It’s loaded with fibre and antioxidants. It’s also high in nitrates which are converted into nitric oxide in your blood and relaxes blood vessels. Roasted beetroot will not disappoint, a guaranteed favourite that will be added to your list of favourite dishes. This humble vegetable is very well socialized and pairs well with a wide variety of fruits and vegetables. Especially summer fruits. Bonus feature: it always looks beautiful on a plate.
Wilna Eksteen

Wilna Eksteen

Registered Dietician

Servings
4 Servings
Ready In
5 minutes & 1 hour setting time
Nutritional information

Energy: 252 kcal

Protein: 6.25 g

Carbohydrates: 39.9 g

Sugar: 27 g

Fat: 10.8 g

Fibre: 8.9 g

Dietary Requirements

Lactose-free

Gluten-free

Lacto-ovo Vegetarian 

Low GI

Ingredients

  • 1 kg whole beetroot
  • 2 tbsp Liviana® CBD-Infused Extra Virgin Olive Oil
  • 1 tbsp Liviana® CBD-Infused Honey 
  • 2 tbsp balsamic vinegar 
  • Salt
  • 2 cups rocket
  • 1 peach, sliced
  • 2 figs, sliced
  • ¼ cup pistachio or almonds

Equipment List

  • Cutting board
  • Knife
  • Mixing bowl
  • Baking tray
  • Oven / air fryer
  • Measuring cup
  • Measuring spoon
  • Serving dish

Method

Step One

Cut the beetroot into 1 x 1cm cubes. Place into a mixing bowl. Add the Liviana® CBD-Infused Extra Virgin Olive Oil, Liviana® CBD-Infused Honey, and balsamic vinegar to the beetroot. Season with salt and combine. 

Step Two

Bake in the oven at 200°C for 45 – 50 minutes or air-fryer at 180°C for 40 – 45 minutes. Set aside.

Step Three

Place the rocket onto a serving dish. Put the cooked beetroot on top of the rocket. Place the peaches, figs and nuts onto the beetroot.

Step Four

Drizzle with some extra Liviana® CBD-Infused Extra Virgin Olive Oil and enjoy!

View More of our Recipes Here

Roasted Baby Aubergine and Peanutbutter Dip

Indulge in a flavourful pairing of roasted aubergine with creamy peanut butter dip, a delicious blend rich in linoleic oil, oleic oil and fibre for a nourishing, satisfying snack or appetizer. A delightful way to savour the goodness of plant-based nutrition.

Read More »

LAMB RIBLETS WITH THAI SALAD AND PEANUT SAUCE

Enjoy a flavourful and nutritious meal with our coriander-spiced lamb ribs, accompanied by a vibrant Thai salad and a zesty, spicy peanut sauce. Packed with heart-healthy monounsaturated fats and ready in a flash, it’s the perfect quick and wholesome dinner option.

Read More »

Cruciferous Crunch Salad

A salad packed with both soluble and insoluble fiber can do wonders for your health. Most vegetables, fruit, seeds, nuts and whole grain foods contain both soluble and insoluble fibre. Usually, one of the two will be more prominent. From promoting digestion to supporting heart health, fiber is a key ingredient for a happy body.

Read More »