logo
Soaring melanoma rates scared me out of tanning. Here's how I stay stylish in the sun

Soaring melanoma rates scared me out of tanning. Here's how I stay stylish in the sun

Telegraph2 days ago
Sunbathing. That sweaty, now dirty sport, long associated with wealth, leisure and languid Mediterranean summers. I vividly remember my sister and I soaking our hair in lemon and buttering our limbs and faces in baby oil, then positioning ourselves like seasoned potatoes on the lawn.
There was scant regard for sun safety on holiday, even as a child, where we'd routinely singe faces by the pool and as a teen, anchor there for hours on end, with the sole goal of discovering a tan line before supper.
So crucial was a sun-kissed glow to our social cred that I once had to rescue a friend who'd fainted in a sun bed pod (we'd fibbed about our age in the tanning shop and risked dehydration in feverish pursuit of that golden hue).
Summer wardrobes reflected this – we'd go bare-legged and bare-shouldered to maximise our tans, and flaunt our hours on the sun lounger thus far. Wide-brimmed sun-hats were too shady for the last two decades of dedicated sun-bathers – and baseball caps had yet to spill over from tennis courts or golf courses. Linen dresses were short and often sleeveless – and stringy, dental floss bikinis were designed to expose as much flesh as possible, resting precariously above pubic bones and just below the nipple.
Then came the gradual but seismic shift.
The dangers of too much sun exposure were laid bare in the 2010s, fuelled by skin cancer statistics (malignant melanoma quadrupling for Britons from 1980) and the beauty industry casting ultraviolet radiation as the ultimate ageing villain, etching wrinkles into skin prematurely with added pigmentation issues.
You'd be a maverick, a fool, 15 years ago, to forego a poolside sizzle for a long sarong and wide-brimmed hat. But the factor-50 sunscreen anxiety, perma-hat and long-sleeved kaftan antics on a recent holiday confirmed this shift. In 2025, sun-worshipping elicits the same level of disdain as smoking outside a New York restaurant or nursing a morning rosé on a commuter train.
In fact, the entire holiday formula, that once rested primarily on sunbathing schedules, has been turned on its head – shade and skin health now call the shots.
That's not to say you can't wallow in the mottled shallows under the midday sun, or tuck into a Dolce Vita al fresco lunch. It's all there for the taking, just with thick SPF, a wide-brimmed hat and Anne Hathaway-level dedication to full limb sun protection (see her toddler-rash-vest-inspired swim set in which she was recently pictured in Italy). Sunburn is not only considered irresponsible now but the very nadir of our post-Tango'd society.
Designers have observed this cultural pendulum swing too, citing demand for breathable fabrics that protect the skin. 'There's definitely a move towards pieces that cover more while still feeling light,' says Wiggy Kit founder, Wiggy Hindmarch.
'Women are investing in timeless, well-made pieces that offer coverage while still feeling airy and elegant – and pieces that can be thrown over a swimsuit as easily as they can be worn into town for lunch.'
Sales of linen in particular have been boosted by the anti-UV movement.
'We're seeing a quiet move towards pieces that feel breezy and unrestrictive, while still offering a sense of refinement,' says Marianne McDonald, creative director of Citizens of Humanity. 'Our Brynn linen trousers can transition seamlessly from poolside lounging to lunch.'
Linen specialist Kindred of Ireland's founder, Amy Anderson, echoes this: 'We've seen a growing demand for long-sleeved linen shirts and easy, breathable dresses that offer both elegance and sun protection,' she says.
Indeed, I now wear Kindred's striped linen over swimwear in summer, easily stripped off for a dip in the sea. It's a stylish, breezy alternative to sticky sun cream, as are long-sleeved rash vests (Hunza G has a front-zip one, as has Free People, both made from UV-protective technical material).
Meanwhile, business is booming for UPF straw hat brands such as Australian brands Helen Kaminski and Lorna Murray. Dermatologists swear by Eric Javits UPF 50 hats, and sunglasses have more of a year-round presence, where maximum UV protection and style must work in tandem.
I see my friends dressing for sunny days in floaty, sleeved dresses from Doen, gingham nighties by If Only If, and accessorising with costume jewellery by YSSO and So-Le Studio. Long skirts have had a comeback (M&S currently has a knockout denim offering) which pair like fine wine with summery blouses from Smock London, Sezane and Herd.
I'm also loving the sarong revival spearheaded by brands such as Alvica and Pucci, which tastemakers are styling as low-slung belts over dresses or trousers, as skirts paired with T-shirts, or flung over bare shoulders. My favourite look is the latter, to wake up a plain linen dress.
We may be a fair few steps away from Anne Hathaway's full-coverage summer commitment, but there's no denying that the seared skin tanning age (and accompanying 'resort wear') has run its course. I for one am thrilled to be stepping into the era of rash vests, headwear and long-sleeved linen, layered with statement jewellery and laced with a smug disregard for the weather.
The new summer wardrobe
Orange background

Try Our AI Features

Explore what Daily8 AI can do for you:

Comments

No comments yet...

Related Articles

Josie Gibson's terrifying cancer scare which forced her to make huge decision
Josie Gibson's terrifying cancer scare which forced her to make huge decision

Daily Mirror

time6 hours ago

  • Daily Mirror

Josie Gibson's terrifying cancer scare which forced her to make huge decision

This Morning host Josie Gibson has revealed she had a terrifying cancer scare after finding a lump in her breast as she made the decision to remove her implants Josie Gibson has revealed she was forced to remove her breast implants following a harrowing cancer scare. The This Morning host found a large lump in her breast before deciding to remove the implants. ‌ She has now spoken of the terrifying moment for the first time as she admitted she became "really worried" about the lump in 2023. Josie had a breast enhancement operation in 2013, where she went from a B cup to a DD. ‌ Yet, 10 years on, she had to have them removed following the health scare. It comes after Katie Price is left unable to complete basic functions after latest facial surgeries. ‌ READ MORE: Lucy Mecklenburgh says she sleeps in separate bed to Ryan as she fumes over pregnancy Josie first became concerned when she found a lump. 'You could actually see it protruding — you could see the breast had changed shape, so I was getting a little bit frightened," she told the Sun. 'So I went to my GP and he had a feel around — it was my breast implant. I went and I had them out and, for me, it was one of the best things I've done.' Josie, who has teamed up with tombola and Breast Cancer Now, said she has no regrets with her decision and admitted she now has "peace of mind". The Big Brother star has also been candid about her weight and fitness levels, and she was being told she was suffering from gout. Earlier this year, she swapped swanky restaurants for liver and spam as she had a heath MOT for her show, The 1970s Diet. She said that she 'runs rings around her slim friends' but is still 'overweight' – something she claims is unfair because she's 'always exercised'. Opening up about her health in the show on Channel 5, Josie said: "I'm one of the most on the go people I've ever met but my size doesn't fit with my activity. It never has. I do not stop. ‌ "I've got friends that are really slim and I'm thinking, 'I run rings around you!' Sometimes I think, 'Is it fair?' but we're all different. I am fit, but I am also overweight.' Despite being told she has a "superior fitness rate," Josie was told she was suffering from gout, which is a form of arthritis in which a substance in the body called uric acid builds up in the joints. According to the NHS, you may be more likely to get gout if you're overweight, drink alcohol or have high cholesterol. Admitting she thought gout was "only for old men", Josie said: 'I kept saying to the nurse: 'My toes keep hurting'. "I thought gout was only for old men, but I have been living quite a lavish life. Before I filmed this show, I caught a lot of flights, I drank a lot of champagne, I ate a lot of rich food and I had little sleep. That's how I ended up getting gout.'

Eight simple, seasonal recipes by Abby Allen
Eight simple, seasonal recipes by Abby Allen

Daily Mail​

time20 hours ago

  • Daily Mail​

Eight simple, seasonal recipes by Abby Allen

SPELT WITH CHARRED SUMMER VEG, HALLOUMI & KEFIR DRESSING I really enjoy the ritualistic aspect of following this recipe – there's something calming about the grains simmering and sending up steam. There is mindfulness required in ensuring each vegetable strip turns perfectly charred instead of, 'Whoops that's burnt', and in building a layered mountain of texture and flavour your gut microbes will thank you for. It's good for you in so many ways. SERVES 4 2 litres of water 300g spelt 150g cherry tomatoes on the vine 4 garlic cloves extra virgin olive oil, for drizzling 2 courgettes, sliced lengthways 1 red pepper, sliced lengthways 1 aubergine, cut into strips 3-6 padrón peppers (optional) For the dressing 150ml kefir 3 tbsp extra virgin olive oil juice and zest of 1 unwaxed lemon 1 small bunch of mint, leaves picked and chopped 1 small bunch of parsley, roughly chopped 1 small bunch of dill, roughly chopped To serve 200g halloumi-style cheese (a British option is Hello Ewe) 1 small bunch of mint, leaves picked and chopped 1 small bunch of parsley, roughly chopped 1 Light the barbecue and let it reach a steady heat. 2 Meanwhile, make the dressing. Combine the kefir, olive oil and lemon juice with a pinch of salt and pepper in a blender and give it a good blitz. Pour into a mixing bowl and add the chopped herbs and lemon zest. Give it a good stir and adjust the seasoning, adding more lemon, salt or pepper as needed. Set aside. 3 Set a saucepan on the barbecue, fill with the measured water and bring to the boil. Add the spelt and cook for 30 minutes. Once cooked, add a big pinch of salt and pepper and set aside. 4 Put a frying pan on the barbecue and add the tomatoes and garlic, along with a drizzle of oil. Allow to sizzle away for 8 minutes, or until the tomatoes have almost collapsed and the garlic has caramelised. 5 Generously drizzle the remaining veg with olive oil and season with a good pinch of sea salt. Char over the coals for around 5 minutes, until tender and beautifully caramelised. Tip into a large mixing bowl, add the tomatoes and garlic, drizzle with more oil and set aside. 6 Slice the halloumi and put on the barbecue. Grill for 3 minutes on each side. Remove and set aside. 7 Add the spelt to the vegetable bowl along with the rest of the chopped herbs. Give everything a really good mix so all the flavours combine. Serve on a plate or platter, scattered with the grilled halloumi, generously drizzled with the kefir dressing. PICANHA WITH ROASTED CARROTS & HARISSA CARROT HUMMUS As the season slides merrily into its swan song, the garden is so abundant I am spoilt for choice. I settle on some beautiful carrots, pulling them from the soil and releasing the scent of warm earth. Everywhere I turn there are flowers filled with bees and butterflies. SERVES 4-6 For the roasted carrots 12-15 carrots, trimmed and scrubbed extra virgin olive oil, for drizzling 2 red onions, finely sliced 4-5 peeled garlic cloves, bashed 3 tsp fennel seeds, lightly crushed 2 tsp smoked paprika ½ tsp chilli flakes 2 tbsp pumpkin seeds 2 tbsp sunflower seeds 2 tbsp honey 2 sprigs rosemary flaky sea salt For the carrot hummus 6-8 roasted carrots (see above) 1 garlic clove 2 tsp harissa paste 250g canned or jarred chickpeas, drained 3 tbsp olive oil For the picanha 1kg beef picanha steak (available at Ocado and Sainsbury's) a drizzle of organic rapeseed oil flaky sea salt and freshly ground black pepper To serve 4-6 flatbreads 200g feta-style cheese (a British option is Fetish by White Lake Cheese) leaves of a few thyme sprigs a large handful of nasturtium leaves and flowers 1 Preheat the oven to 180C/ 160C fan/gas 4 and light the barbecue. 2 Put the carrots (halve larger ones lengthways) in a large roasting tray and drizzle with oil. Add the onions, garlic, fennel seeds, paprika and chilli flakes. Roast for 30 minutes, shaking regularly. Remove from the oven, add the pumpkin and sunflower seeds, honey, rosemary and a pinch of salt to the tray and roast for 10-15 minutes more, or until tender. Remove and set aside. 3 For the hummus, put 6-8 of the roasted carrots in a blender. Add the garlic, harissa paste, chickpeas, olive oil and a pinch of salt. Blitz, loosening the hummus, if you want, by adding more oil. Set aside. 4 Season the picanha steak with salt and pepper and drizzle with the rapeseed oil. Lay the steak on the barbecue grill and cook for 8-10 minutes each side. If using a meat thermometer, aim for an internal temperature of 50C. Leave to rest then slice thinly. 5 To serve, take each flatbread and slather on a spoonful of hummus, pile on the roasted carrots and onions, then add strips of beef on top. 6 Finish with the crumbled feta-style cheese, thyme sprigs and nasturtium leaves and flowers. ROASTED RED MULLET WITH CHERRY TOMATOES, AUBERGINES & THYME Red mullet are in abundance when the water is warmest, so we find them off the southwest coast in late summer and early autumn. They are easiest to catch at dawn or dusk, when the seas are still. You'll find them more commonly off sandy beaches. I adore red mullet. It perplexes me why it isn't more popular in the UK. It is beautiful with its glossy red sparkling jacket on and tastes like a cross between lobster and mackerel. SERVES 4 extra virgin olive oil, for drizzling 500g cherry tomatoes 1 aubergine, diced 1 red onion, finely sliced 3 bay leaves a few sprigs of thyme (reserve a few leaves for garnishing) 4 sustainably caught red mullet fillets a knob of butter balsamic vinegar, for drizzling flaky sea salt and freshly ground black pepper 1 Preheat the oven to 220C/ 200C fan/gas 7. 2 Drizzle a generous glug of olive oil into a roasting tray and shake it to coat the surface. Season with a good pinch of salt and pepper, then add the tomatoes, aubergine, onion, bay leaves and some of the thyme. Shake well so that the vegetables are coated in oil and well seasoned. 3 Season the fish and lay it over the vegetables, skin side up. Drizzle over a bit more oil and add the butter in small chunks around the pan. Place in the hot oven and roast for 20 minutes. 4 Remove from the oven, scatter over the reserved thyme leaves and drizzle with some balsamic vinegar plus a little more olive oil. Serve straight away with crusty bread. SCALLOP, CHORIZO & PADRÓN PEPPER ROSEMARY SKEWERS This recipe is simply fun – after all, cooking should be fun, drawing out your creative side. It's also delicious, pairing diver-caught scallops with spicy chorizo chunks and the Russian roulette of extras, padrón peppers. If you can't find them, use mild chillies or peppers. SERVES 4 6-8 thick stems of rosemary (reserve some leaves for flavouring) 200g cooking chorizo 12 sustainably caught British scallops 200g padrón peppers extra virgin olive oil, for drizzling flaky sea salt For the dressing 75g butter 2 garlic cloves, finely chopped ½ red chilli, seeds removed and finely chopped a handful of parsley, chopped 1 To make the skewers, select a few long, thick rosemary stems. Strip off almost all the leaves, setting some aside for later. Put the stems in a bowl of water to soak for 30 minutes to 1 hour. 2 Light the barbecue and let it get to a nice, steady heat. 3 Set a small saucepan over the barbecue grill and make the dressing by heating the butter, garlic, chilli and some of the rosemary leaves. When the garlic is caramelised and the oil released from the rosemary, move the pan to the coolest part of the barbecue, add the parsley and keep warm while you make the skewers. 4 Slice the chorizo into discs a similar size to the scallops. Thread the scallops, chorizo and peppers onto the skewers, then season with salt and drizzle with a little oil. Using tongs, lay the skewers on the barbecue with the leafy end away from too much flame. Cook the skewers for 2-3 minutes on each side. 5 Once they are charred, remove from the heat and pile onto a platter, dress with the warm garlic and herb butter and serve. CHICKEN LEGS WITH LEMON, POTATOES, THYME & ORGEGANO After reading Gerald Durrell's My Family And Other Animals, I grew enchanted by stories set on Greek islands. Through his tale of life on Corfu, I could feel the dry heat and smell wafts of wild oregano. I had to go. This recipe captures some of the magic of the Greek islands, wherever you are. 6 free-range chicken legs 1 bunch of lemon thyme 1 bunch of oregano 4-5 tbsp extra virgin olive oil, for drizzling 800g marfona or other waxy potatoes 1 bulb of garlic, halved 1 large unwaxed lemon, sliced small glass of white wine flaky sea salt 1 A day ahead, remove the chicken legs from the fridge and pat dry. Season with salt, scatter over some of the lemon thyme and oregano and drizzle with a good glug of olive oil, massaging the meat well. Put the dish back in the fridge and leave to marinate overnight. 2 Next day, bring a pan of salted water to the boil over a high heat. Add the potatoes and cook for 8 minutes, or until just tender. Drain and leave to cool for a minute or two, then cut into 3cm-thick slices. 3 Preheat the oven to 180C/160C fan/gas 4. 4 Drizzle a little oil into a large roasting tray, add the chicken legs, potatoes, garlic and lemon slices, season and scatter over a little more thyme and oregano. Roast for 1 hour in the hot oven, shaking the tray halfway through. Once the chicken skin is golden and the potatoes crisp, take out of the oven. 5 Put the chicken, potatoes, garlic and lemon slices on a platter. Set the roasting tray over a medium-high heat, tip in the wine and let it bubble away for 5-6 minutes, while scraping the delicious bits from the bottom with a wooden spoon to pour over the platter. Tip Serve with a sharply dressed fresh garden salad and a cold summer drink of your choice. ROASTED TOMATOES WITH ZA'ATAR LABNEH & OREGANO You might look at this recipe and think it would make a lovely side dish for a summer party. Sometimes looks can be deceiving; it's so good and so filling, it deserves to be the main event. For the carnivores among you, some perfectly charred lamb chops would make a perfect addition to this feast. SERVES 4 400g mixed cherry tomatoes on the vine 1 bulb of garlic, cloves separated and peeled 200ml extra virgin olive oil 200g labneh flaky sea salt a few sprigs of fresh oregano For the za'atar spice mix 1 tbsp cumin seeds 1 tbsp coriander seeds 1 tbsp sesame seeds 1 tbsp sumac 1 tbsp dried oregano ¼ tsp chilli flakes ½ tsp flaky sea salt 1 First, make the za'atar spice mix. Put a small cast-iron frying pan over a medium heat. Once warm, add the cumin, coriander and sesame seeds and toast for a few minutes until fragrant. Tip the seeds into a mortar and add the sumac, oregano, chilli flakes and salt. Grind with the pestle until you have a fine powder. This can be tipped into a sterilised jar and stored for 6 months. 2 Preheat the oven to 180C/160C fan/gas 4. Tip the tomatoes and garlic into a shallow cast-iron roasting tin, pour in enough olive oil to cover, then put in the oven for 35 minutes. 3 Alternatively, set the tin over the grill of a barbecue and leave to sizzle away for around 35-40 minutes. Either way, you are looking for the skins to have just started to blister and the tomatoes should be on the verge of collapse. 4 Once cooked, you can either use the tomatoes straight away, or transfer them to a sterilised jar. As long they're stored under oil, they'll keep in the fridge for at least a month. 5 Mix 1 tbsp of the za'atar into the labneh, stirring it in well. Generously spoon the pillowy mixture onto a plate or platter, then pile the blistered tomatoes over the top, ensuring you include some softened garlic cloves and plenty of the fragrant oil. Finish with a pinch of sea salt, another scattering of za'atar and a few sprigs of fresh oregano. Tip Serve with crusty bread or flatbreads to scoop up the tomatoes and labneh. MUTTON CHOPS WITH BEETROOT HUMMUS & DUKKAH There is a misconception that mutton has to be reserved for the slow cooker. A well-lived life combined with humane slaughter, dry ageing and meticulous butchery mean that this is some of the most delicious and ethical meat you can eat. Seek out the good stuff and don't be afraid; once you've rendered the fat, cook it fast and keep it rare. I love to serve mutton with freshly pulled beetroot from the garden. There's something so harmonious to be enjoyed from the pairing of tender earthy beets with grassy herbal mutton. SERVES 5 a drizzle of organic rapeseed oil 5 cull yaw mutton chops 2 large red onions 100g sheep's cheese For the beetroot hummus 570g jar chickpeas, including the liquid (I use Bold Bean Co Queen Chickpeas) 500g beetroot, peeled and chopped 4 garlic cloves, peeled and chopped 5-6 tbsp extra virgin olive oil 1 tsp tahini 2 tbsp lemon juice flaky sea salt and freshly ground black pepper For the dukkah 2 tbsp coriander seeds 1 tbsp cumin seeds 3 tbsp sesame seeds 75g hazelnuts 100g brazil nuts 1 tsp flaky sea salt a pinch of freshly ground black pepper a few sprigs of thyme, leaves picked 1 Preheat the oven to 200C/180C fan/gas mark 6. 2 To make the hummus, line a roasting tray with foil, leaving enough to fold over and seal the contents. Tip in the chickpeas along with their liquid, then add the chopped beetroot and garlic. Fold over the foil and seal by lightly scrunching the edges together. Bake for 1 hour. 3 Meanwhile, make the dukkah. In a dry frying pan, toast the coriander and cumin seeds until dark and fragrant, making sure you don't burn them, then transfer to a mortar. Toast the sesame seeds for a couple of minutes and tip them into the mortar. Crush to a coarse powder with a pestle. Finely chop the nuts and add to the mortar along with the salt, pepper and thyme leaves. Give it all a good bash to mix together, then set aside. 4 Check the beetroot are tender and remove from the oven. Once cooled, transfer the contents of the roasting tray to a food processor and blend to a smooth purée. Slowly add the olive oil to the blender along with the tahini and lemon juice, then check the seasoning, adding salt and pepper if required. Scrape into a serving bowl and set aside. 5 For the chops, place a cast-iron pan over a medium-high heat (or light your barbecue) and drizzle in the rapeseed oil. Season the chops and add to the pan, placing them on the fat side first, allowing the fat to render and caramelise. Cook for 2-3 minutes on each side, depending on the thickness of the chops, then remove from the heat and leave to rest for 5 minutes. 6 Slather the beetroot hummus over a platter, pile on the chops and roasted red onions, then scatter over the crumbled sheep's cheese and dukkah. GRILLED AUBERGINES WITH HONEY, GOAT'S CURD, HERBS AND SEEDS This recipe was inspired by a very special tapas bar we visited in Barcelona. The aubergines had been deep-fried and were crisped to perfection. They were doused in honey and sprinkled with herbs, one of the most joyous ways I have ever eaten them. We asked for thirds. SERVES 4 3 small/medium red onions 2-3 aubergines 4 tbsp extra virgin olive oil flaky sea salt For the dressing 200ml extra virgin olive oil 5 tbsp balsamic vinegar 2 garlic cloves, crushed to a paste To serve 2 tbsp roughly chopped walnuts 2 tbsp pumpkin seeds 2 tbsp sunflower seeds 1 small bunch of parsley, roughly chopped a few sprigs of thyme 4 tbsp fresh goat's curd 2-3 tbsp local runny honey a drizzle of extra virgin olive oil 1 Fire up your barbecue ready for two-zone grilling so that you can cook directly and indirectly – simply light charcoal on one side of your barbecue and leave the other side of the grill fire-free. This gives you heat flexibility and instantly puts you more in control of the fire. Make sure your fire has settled down to glowing embers; a nice steady heat, nothing too fierce. 2 Wrap the onions tightly in foil and throw them into the coals of the fire. Leave to roast in the embers for around 30-40 minutes. Using tongs, remove the onions, peel off the foil and leave to cool slightly. 3 Slice the aubergines into strips, then lightly prick the flesh with a fork. Cover with a generous amount of olive oil and a good pinch of sea salt. Using tongs, carefully lay the aubergines over the grill and cook for about 23 minutes, or until they have become tender and lightly charred. Once cooked, move to the back of the barbecue where they can keep warm. 4 In a clean jam jar, combine the olive oil, vinegar and crushed garlic. Twist on the lid and give the dressing a good shake. 5 The red onions should now be cool enough to handle. Remove the tough outer skin, then slice the flesh into quarters. 6 Arrange the onion quarters on a platter. Drape the aubergines over them and drizzle with the dressing, allowing the flesh to really soak it up. Serve sprinkled with the nuts, seeds and herbs, then dollop on the goat's curd. Finish with a generous drizzle of runny honey and some really good olive oil. Now buy the book Our recipes are from The Farm Kitchen by Abby Allen, with photographs by Matt Austin (which will be published on 28 August by Kyle Books, £30). To preorder a copy for £25.50 until 31 August, go to or call 020 3176 2937. Free UK delivery on orders over £25.

Classic superfood diet eaten by millions has multiple health benefits
Classic superfood diet eaten by millions has multiple health benefits

Daily Mirror

timea day ago

  • Daily Mirror

Classic superfood diet eaten by millions has multiple health benefits

The Mediterranean diet is a heart-healthy eating plan that has been associated with a number of health benefits. Now, a food expert has shared the 10 essential ingredients to include in the diet to help lower the risk of heart disease and premature death The famed Mediterranean diet is commonly found in European countries like Greece, Italy, and Spain. It is favourite amongst dieticians and nutritionists worldwide for its health benefits and simplicity, and can aid with longevity. ‌ The diet features wholesome and fresh ingredients such as lean meat, fish, seasonal vegetables, and olive oil - and the latter has some solid health benefits. The best part of a Mediterranean diet? ‌ According to Phil Bianchi, food expert and founder of The Gift Of Oil, research indicates that it can slash the risk of heart disease by 25% and premature death by 23%. He has shared the must-have ingredients to include in your diet, which can easily be used to make a wide variety of dishes. ‌ 10 ingredients to ace the Mediterranean diet Olive oil All diets require fats, but swapping tempting fats with 'good' fats is crucial when following the Mediterranean diet. A 'good' fat is an unsaturated fat, and Extra Virgin Olive Oil is the top choice and most versatile to use across your meals, reports Wales Online. Oleocanthal in olive oil has numerous health benefits, including reducing bad cholesterol, lowering the risk of stroke, preventing the onset of dementia and Alzheimer's, decreasing the risk of type 2 diabetes, reducing the risk of high blood pressure, protecting against heart disease, and preventing the DNA damage that can trigger cancer. Balsamic vinegar Balsamic vinegar, paired perfectly with olive oil, is a fantastic ingredient to help you stick to the Mediterranean diet and ensure every meal is scrumptious. Ditch the extra sauces and opt for the simplicity of using oil and vinegar to dress and flavour any dish. Spinach Spinach is a top-notch superfood, much like many ingredients in the Mediterranean diet, boasting incredible health benefits such as reducing blood sugar, promoting good bone health and aiding weight loss, to name just a few. Spinach can be easily incorporated into a variety of meals from pasta and curries to salads and sandwiches, making it a true culinary chameleon . ‌ Fish A great source of protein, fish is the preferred choice for a meal in the Mediterranean diet. Typically sourced locally, it's incredibly fresh and delicious. Fish is lower in saturated fats compared to other meats so anything from mackerel to prawns can be used in your recipes. Pork When it comes to meat, it's always best to opt for lean options such as pork or chicken. Pork is often used in traditional Mediterranean dishes, but you can easily substitute pork for chicken in most recipes too. ‌ Brown rice Packed with dietary fibre and protein, brown rice has been shown to help lower cholesterol. Swap out white rice, chips and bread for lighter brown rice options. Whip up flavourful kebab bowls, salads or use as a simple side with lean protein. Chickpeas Chickpeas are a fantastic source of fibre and can be easily added to virtually any recipe in the Mediterranean diet. Chickpeas have been found to boost mental health - just like the abundant source of vitamin D found in Mediterranean countries. ‌ Feta No good Mediterranean diet is complete without some feta, which is also known to bolster bone and gut health. Many of us are guilty of heaping cheese on top of our dishes - put the parmesan and cheddar away and opt for some lighter, Med-approved feta instead. Tomato The humble tomato is one of the most versatile vegetables and it's perfect for the Mediterranean diet. Whether using tomato fresh in a salad or sandwich, or cooked down to create a mouthwatering sauce or dip, tomatoes are so useful in every cooking but especially great for the Med-diet. Pepper Just like tomatoes, peppers can be chopped, cooked, grilled or filled and go well with so many different ingredients. Bell peppers are rich in antioxidants, which are associated with better health and protection against conditions like heart disease and cancer. Use these ingredients to make: Hummus dipping board - chickpeas, olive oil, feta to top and peppers to dip. Tomato chicken skillet - roast chicken cooked in a tomato sauce with peppers and olive oil to drizzle. Stuffed peppers - red bell peppers stuffed with chicken or pork mince and tomato sauce with a balsamic glaze.

DOWNLOAD THE APP

Get Started Now: Download the App

Ready to dive into a world of global content with local flavor? Download Daily8 app today from your preferred app store and start exploring.
app-storeplay-store