50 min · serves 4
Ikarian beans with fennel and dill
A one-pot braise of white beans, fennel, tomato and lots of olive oil.
Ingredients
- 4 tbsp extra-virgin olive oil, plus more to finish
- 1 large fennel bulb, sliced
- 1 red onion, sliced
- 3 garlic cloves, sliced
- 2 x 400g tins cannellini or butter beans, drained
- 400g tin chopped tomatoes
- 1 tsp dried oregano
- Large handful of dill, chopped
- Lemon, salt and pepper
Method
- Warm the oil in a heavy pot and soften the fennel and onion gently for 12 minutes.
- Add garlic and oregano for a minute, then the tomatoes and beans with a splash of water.
- Simmer for 25 minutes until thick. Season, stir in the dill and lemon juice, and finish with a generous drizzle of oil.
10 min · serves 2
Sardine toast with lemon and parsley
The fastest longevity lunch there is.
Ingredients
- 2 thick slices sourdough
- 1 tin sardines in olive oil
- 1 small garlic clove
- Half a lemon
- Small handful parsley, chopped
- Chilli flakes and black pepper
Method
- Toast the bread and rub lightly with the cut garlic clove.
- Lay the sardines on top and drizzle with a little of their oil.
- Finish with lemon juice and zest, parsley, chilli and pepper.
35 min · serves 4
Lentil, greens and farro bowl
Warm grains, peppery greens and a sharp vinaigrette.
Ingredients
- 200g farro or barley
- 200g green or brown lentils
- 2 big handfuls rocket or spinach
- Half a red onion, finely sliced
- Handful of walnuts, toasted
- 6 tbsp extra-virgin olive oil
- 2 tbsp red wine vinegar
- 1 tsp mustard
- Salt and pepper
Method
- Cook the farro and lentils separately in salted water until tender, then drain.
- Whisk the oil, vinegar and mustard with salt and pepper.
- Toss the warm grains and lentils with the onion, greens and dressing. Top with walnuts.
25 min · serves 2
Sheet-pan fish with tomatoes and olives
Roasted white fish, cherry tomatoes, olives and capers.
Ingredients
- 2 white fish fillets
- 250g cherry tomatoes
- Handful of Kalamata olives
- 1 tbsp capers
- 2 garlic cloves, sliced
- 3 tbsp extra-virgin olive oil
- Lemon and fresh basil
Method
- Heat the oven to 200°C. Toss the tomatoes, olives, capers and garlic with the oil on a sheet pan and roast for 10 minutes.
- Nestle in the fish, season and roast for 10 to 12 minutes more until just cooked.
- Finish with lemon and torn basil.
5 min · serves 1
Greek yoghurt with walnuts, honey and cinnamon
A simple breakfast or dessert.
Ingredients
- 200g thick Greek yoghurt
- Handful of walnuts
- 1 tsp honey
- Pinch of cinnamon
- Fresh figs or berries
Method
- Spoon the yoghurt into a bowl.
- Top with walnuts, fruit, a drizzle of honey and cinnamon.
1 hr · serves 6
Sardinian minestrone
Beans, fregola and seasonal vegetables, the soup of centenarians.
Ingredients
- 4 tbsp extra-virgin olive oil
- 1 onion, 2 carrots, 2 celery sticks, diced
- 2 garlic cloves
- 1 potato and 1 zucchini, diced
- 400g tin chopped tomatoes
- 2 x 400g tins mixed beans or chickpeas
- 100g fregola or small pasta
- Handful of basil and parsley
- Pecorino to serve
Method
- Soften the onion, carrot and celery in the oil for 10 minutes. Add garlic.
- Add potato, zucchini, tomatoes, beans and 1.5 litres of water. Simmer for 30 minutes.
- Add the fregola for the last 10 minutes. Season, stir in herbs, and serve with pecorino and more oil.
