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Cashew 'Ricotta' Zucchini Roll
Creamy cashew ricotta rolled in grilled zucchini with basil and tomato.
Kefir, Berry & Oat Breakfast Jar
An overnight jar of kefir, gluten-free oats, berries and seeds.
Sheet-Pan Sardines, Tomato & White Beans
One tray of tomatoes, beans and sardines with oregano and lemon.
Lentil & Root Vegetable Stew with Yoghurt
A gently spiced pot of green lentils, parsnip and celeriac, served with cool yoghurt.
Fig, Walnut & Rocket Salad with Goat's Cheese
Peppery rocket, sweet figs, toasted walnuts and soft goat's cheese with honey and balsamic.
Ikarian Longevity Bowl
Wild greens, olive oil, lemon, black-eyed peas and feta — a daily ritual in Ikaria.
Sardinian Minestrone
A slow simmered bean and vegetable soup with fennel and rosemary.
Greek Salmon & Herb Salad
Omega-3 rich salmon over cucumber, tomato, dill and olives.
Lemon Barley Bowl with Roast Carrots & Chickpeas
Chewy pearl barley, caramelised carrots and crisp chickpeas with a bright lemon dressing.
Baked Cod with Walnut Gremolata, Potatoes & Broccoli
Oven-baked cod with lemony walnut-parsley crumb, olive-oil potatoes and broccoli.
Citrus & Fennel Salad with Grilled Mackerel
Crisp fennel, orange segments and warm mackerel with olive oil and black pepper.
Bulgur Salad with Halloumi, Apricot & Mint
Nutty bulgur with golden halloumi, dried apricots, mint and lemon.
Baked Feta, Chickpeas & Tomatoes
A tray of tomatoes, chickpeas and feta baked until soft and jammy, finished with basil.
Barley & Mushroom Pot with Thyme
A creamy-textured pot of pearl barley, mushrooms, thyme and a little parmesan.
Tuscan White Bean & Kale Stew
A rustic pot of cannellini beans, kale and tomato finished with good olive oil.
Nicoyan Black Beans, Rice & Squash
Black beans simmered with squash and coriander, served over rice with lime.
Okinawan-Style Sweet Potato & Miso Bowl
Steamed sweet potato with a miso-sesame glaze, greens and brown rice.
Grilled Sardines with Tomato Bread
Sardines grilled with lemon, served with bread rubbed with ripe tomato and olive oil.
Baked Mackerel with Beetroot & Barley
Nordic-Mediterranean: baked mackerel, roasted beetroot and barley with horseradish yoghurt.
Chickpea & Aubergine Stew
Soft aubergine, chickpeas and tomato with cinnamon and a generous pour of olive oil.
Fish Soup with Fennel, Potato & Saffron
A light golden broth with fennel, potato, tomato and white fish.
High-Protein Lentil Bowl
Lentils, eggs and seeds in one bowl — a protein-rich plate built on plants.
Turmeric Chicken Skillet
Warming turmeric and ginger with a generous serving of lean protein.
Buckwheat Berry Porridge
Warm buckwheat with almond milk, berries, chia and flax.
Golden Miso Oats
Savory oats with miso, greens and a jammy egg.
Roasted Pepper, Egg & Feta Breakfast Pan
Sweet peppers softened in olive oil with eggs baked on top and feta and parsley to finish.
Skillet Chicken with White Beans & Spinach
A one-pan supper of golden chicken, creamy white beans, garlic and spinach.
Sweet Potato, Spinach & Chickpea Curry
A mild, comforting curry with coconut milk, sweet potato and plenty of spinach.
Red Lentil & Tomato Soup with Yoghurt
A silky red lentil soup with cumin, lemon and a swirl of yoghurt.
Berry, Walnut & Yoghurt Bowl with Rye Crumble
Thick yoghurt, mixed berries and a toasted rye and walnut crumble.
Oat & Banana Pancakes with Cottage Cheese
Soft little pancakes made from oats, egg and banana, served with cottage cheese and berries.
Miso Soba Noodles with Edamame & Sesame
Buckwheat noodles tossed in a light miso-sesame dressing with edamame and spring onion.
Baked Potato with Tuna, Sweetcorn & Chives
A proper baked potato with a bright tuna, yoghurt and sweetcorn filling.
Turkey & Bean Chilli with Lime Yoghurt
A mild chilli of minced turkey, kidney beans and peppers with cooling lime yoghurt.
Rye Toast with Cottage Cheese & Smoked Mackerel
Dense rye bread, cottage cheese, smoked mackerel, radish and dill.
Yoghurt-Marinated Chicken Skewers with Tabbouleh
Tender chicken marinated in yoghurt and lemon, with a herb-heavy bulgur tabbouleh.
Tofu & Broccoli Stir-Fry with Peanut Sauce
Crisp tofu and broccoli in a quick peanut, soy and lime sauce.
Beetroot, Lentil & Sauerkraut Salad
Earthy beetroot and lentils with tangy sauerkraut, apple and dill.
Split Pea Soup with Root Vegetables
A thick, warming pea soup with carrot, swede and mustard on the side.
Overnight Rye Porridge with Pear & Flaxseed
Rye flakes soaked overnight with flaxseed, cinnamon and grated pear.
The 80% rule — Hara Hachi Bu
Okinawans pause eating when they feel 80% full. Try smaller plates, chew twice as long, and put the fork down between bites.