Mediterranean tuna and white bean salad

Mediterranean tuna and white bean salad

We love beans and add them to all sorts of dishes like soups stews, pastas, risottos, and salads like this one. In this salad we toss white beans and tuna — a classic Italian combination — with all the ingredients that you’d normally find in a traditional Greek salad, including cucumber, tomatoes, green pepper, red onion and kalamata olives. The dressing, too, is redolent of a Greek salad with olive oil, garlic, lemon and oregano. The end result is a delicious, rustic salad with fresh flavors and wonderful textures that encapsulates the essence of Mediterranean cuisine.

You can use any kind of white bean in this salad including cannellini or navy beans. We mostly use canned beans for convenience, but once in a while we’ll boil up a batch of dried beans, divide them into portions, and freeze. They’re ready to be defrosted overnight in the fridge, or microwaved for a couple of minutes.

Here’s the recipe.

White beans appear in all manner of culinary creations from around the Mediterranean. Here’s a selection of our recipes that feature white beans for you to try:

Soba noodle stir-fry with edamame, mushrooms and bok choy

Soba noodle stir-fry

Stir-fried noodle dishes are very popular throughout Asia, including classics like pad Thai and chow mein. Stir-fried noodles are also popular in Japan, especially Yakisoba which literally means “fried noodles.” It’s traditionally made with stir-fried noodles, vegetables and a little pork or chicken.

You would think that with the word “soba” in the title that yakisoba would use soba (buckwheat) noodles. But the term soba is historically used in Japan to describe any long, thin noodles. And yakisoba typically uses thin wheat noodles.

But we’ve found that soba noodles work really well in stir-fries, so in this version of yakisoba we’ve used actual soba noodles. And instead of pork or chicken, our meat-free version uses edamame beans as the main source of protein. This dish is so tasty and comforting as well as easy and inexpensive.

Here’s the recipe. And if you’re keen to sample more stir-fried noodle dishes from around Asia, here are some of our other delicious recipes you might like to try:

Singapore noodles
Thai lime pepper chicken stir-fry
Heavenly hoisin noodles with baby shrimp
Chicken noodle stir-fry with spicy peanut sauce
Tofu and cashew chow mein
Pad Thai
Spicy Korean squid stir-fry with noodles

Asparagus, avocado, corn and feta salad with lemon-basil vinaigrette

Asparagus, avocado, corn and feta salad with lemon-basil vinaigrette

Asparagus has such a unique flavor and delicate texture. It’s also low in calories, a good source of dietary fiber and contains plenty of health-giving beta carotene, folate and potassium. The only downside to asparagus, of course, is the infamous ‘Asparagus pee.’ As far back as 1781 Benjamin Franklin noted that “A few stems of asparagus eaten shall give our urine a disagreeable odor.”

So what exactly is it in asparagus that causes this reaction? It’s actually a compound called  Asparagusic acid that when broken down in the body releases sulfur compounds that typically have an unpleasant scent. But while these sulfur compounds might be a bit smelly, they’re also very beneficial because they have anti-cancer properties. So even though there’s a bit of a downside to eating asparagus, we reckon the benefits far outweigh the risks!

Here’s one of our absolute favorite asparagus recipes — Asparagus, Avocado, Corn and Feta Salad with Lemon-Basil Vinaigrette.

A feast of health from the sea: 40 Mediterranean and Asian fish and shellfish recipes

Fish and shellfish recipes

We’re big fans of seafood and eat a lot of it! Apart from the delicate flavor and health benefits, it’s also the amazing variety that we love. Inspired by traditional Mediterranean and Asian dishes and cooking methods, we’re always coming up with recipes using all sorts of fish and shellfish. From Spanish braises, Provençal salads, Italian pasta dishes and Greek stews, and around the culinary world to Japanese sushi, Indian and Southeast Asian curries, and Chinese stir-fries — these dishes are deliciously diverse in flavor, yet they all feature seafood as the primary source of nourishment (one of the hallmarks of Mediterranean and Asian cuisines). Seafood is packed with protein, vitamins and minerals, and rich in heart-healthy omega-3 fatty acids.

Best of all, you don’t need to live near the coast to enjoy the benefits of seafood in your diet. You can buy a wide range of frozen fish and shellfish at most supermarkets. Canned seafood is also a really convenient and cost-effective way to eat more seafood.

To help you incorporate more fish and shellfish into your daily diet, here are 40 of our tastiest fish and shellfish recipes.

Salmon recipes

Tuna recipes

Other fish recipes

Shellfish recipes

Moroccan tomato, chickpea and couscous soup

Moroccan tomato, chickpea and couscous soup

Couscous is a Moroccan staple that’s often served as an accompaniment with tagine (Moroccan stew made in a traditional conical shaped clay pot), or used in salads and stuffings. Couscous can also be added in small amounts to soups such as this one to thicken and add extra texture. The tiny balls of couscous are simply added to the boiling soup and in a few short minutes they soften and plump up.

Moroccan soup

The chickpeas in this soup also add a wonderful textural contrast as well as providing plenty of protein and fiber. To create a creamier consistency we blend half of the soup into a puree before mixing it back with the rest of the soup. This really enhances the texture and flavor, but if you prefer a less creamy consistency leave this step out.

Here’s the recipe.

Thai fish cakes with sweet chili-lime dipping sauce

Thai fish cakes

Fish cakes are a popular appetizer and snack in Thailand — and they’re really easy to make at home. We not only love eating them as an appetizer, we also slice them and add them to stir-fries. The fish cake mixture can also be used in other ways. You can roll it into balls and add them to Southeast Asian soups and curries — they poach beautifully in hot broths and curry sauces.

You can also shape the mixture into larger patties for Thai-style fish burgers with lettuce, cucumber, grated carrot, and sweet chili sauce mixed with mayo for the dressing.

Thai fish cakes

Another great thing about these Thai fish cakes is that you can make them ahead and keep them covered in the fridge until you’re ready to cook them. So they’re perfect for entertaining, and ideal for mid-week meals.

Here’s the recipe.

Potato and smoked salmon salad with creamy avocado dressing

Potato and smoked salmon salad with creamy avocado dressing

Great food that’s great for you — that’s how I’d best describe a MediterrAsian way of eating. This opulent salad is the perfect example. It doesn’t just taste wonderful, it’s also packed with nutritional goodness.

The buttery smoked salmon is a great source of protein and omega-3 fatty acids. The luscious dressing is made primarily with avocado and extra virgin olive oil — two excellent sources of heart-healthy monounsaturated fat. The crisp salad greens are rich in vitamins, minerals and antioxidants. And the potato provides complex carbohydrates to fuel your muscles and brain, and they’re also a good source of fiber, potassium and vitamin C (and because the potatoes are eaten together with protein and goods fats, it means they’re digested slowly and don’t cause blood sugar spikes).

But the last thing we were thinking about when we were chowing down on this salad was the nutritional content. We were too busy savoring the taste!

Here’s the recipe.

24 Meatless Mediterranean and Asian Meals

Meatless MediterrAsian meals

When we began incorporating Mediterranean and Asian culinary traditions into our lives, a world of choice literally opened up to us. Instead of centering our meals around a Western-style diet, with hefty helpings of red meat, we adopted a healthier, mainly plant-based diet naturally rich in foods such as vegetables, fruits, legumes, grains, nuts, and seeds.

So to inspire you to reduce your meat intake and introduce more plant foods into your diet, here are 24 of our favorite meatless Mediterranean and Asian recipes. They’re all easy to cook, and use everyday ingredients. They’re also cheaper than many Western meat-centric meals and a lot healthier too because they’re rich in antioxidants, fiber, healthy fats, and other essential nutrients. And you won’t be missing out on any protein either, as these meals contain plenty of protein-rich beans, lentils, nuts and seeds.

Curries and stews

Pasta dishes

Stir-fries and noodle dishes

Rice and grain dishes

Sandwiches and wraps