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An Italian chef grew up eating the Mediterranean Diet in: the Blue Zone, Sardinia. Here are 3 of his favorite recipes.
Francesco Mattana was born and raised in Sardinia.Photography by Dave Brown, from "Eat Like A Sardinian."On the Italian island of Sardinia, fresh produce, beans, and whole grains are staples.An Italian chef who grew up following the Mediterranean Diet on the island shared three recipes.Francesco Mattana's. "Live to 100" minestrone soup is a nod to Sardinia's many fit older citizens.Francesco Mattana grew up eating freshly caught fish and locally grown produce by the beach.The Italian chef was raised on the slow-paced Italian island of Sardinia, where his grandparents were fishermen and farmers. His family had access to the freshest ingredients, and his mamma and nonna were on hand to cook him up a fresh pasta or hearty stew.This is how he learned the lessons of the Mediterranean diet, the famously healthy eating pattern of countries in this region, which has been linked to a host of health benefits, from. a lower risk of type two diabetes and early death to better gut health.Now, Mattana is sharing those lessons in his new cookbook, "Eat Like A Sardinian: Live to 100." The title is a nod to Sardinia's high population of healthy older people, earning it "Blue Zone" status."Sardinian food is fresh, seasonal, and full of variety," Mattana writes. He shared three nutritious recipes from his cookbook.Live to 100 minestrone soupPhotography by Dave Brown, from "Eat Like A Sardinian."Serves 4Ingredients:100g (3 1/2oz) dried borlotti (cranberry) beans100g (3 1/2oz) dried chickpeas (garbanzo beans)1 white onion, roughly diced2 celery sticks, chopped into 1cm (1/2 inch) cubes1 large carrot, peeled and chopped into 1cm(1/2 inch) cubes2 tablespoons extra virgin olive oil, plus extra for drizzling2 garlic cloves, finely chopped3 sun-dried tomatoes, finely chopped15g (1/2oz) basil15g (1/2oz) parsley, finely chopped3 large tomatoes, roughly chopped (or halved if using small tomatoes)1 large potato, peeled and chopped into 2cm (3/4 inch) cubes4 large Savoy cabbage leaves, tough stalks removed and roughly chopped40g (1 1/2oz) pecorino, gratedFine sea saltFreshly ground black pepperMethod:The night before, wash the beans and chickpeas in cold water.Place them in a large bowl and cover them with fresh cold water. They will expand as they soak, so make sure the container is large enough, and there is plenty of water. Cover the bowl and leave them to soak for at least 12 hours (or longer—check the packet).The next day, drain and then rinse the beans and chickpeas thoroughly with freshwater. Set aside.Place a large casserole dish (Dutch oven) or ceramic pan over a medium heat.Add the onion, celery, carrots, and olive oil and cook for 8—10 minutes, stirring occasionally.Now add the garlic and sun-dried tomatoes, and cook for a further 2 minutes.Tear the basil leaves and stir them in along with the chopped parsley, and cook for another minute.Next, add the tomatoes and potato, give everything a stir, and cook for a further 2 minutes, or until the tomatoes are starting to soften.Add the drained beans and chickpeas and a good pinch of salt and pepper. Cover with water and bring it to the boil.Once boiling, reduce the heat back to medium, cover, and cook for 1—1 1/2 hours, or until the beans and chickpeas are soft. If needed, top up with water so that the vegetables are always submerged.Once the beans and chickpeas are cooked, add the cabbage, cover, and cook for a final 10 minutes. Taste and adjust the seasoning before serving.To serve, use a slotted ladle to divide the vegetables, beans, and chickpeas equally between serving bowls, then pour over the warm broth. Sprinkle with cheese and drizzle over some olive oil.Roast chicken with rosemary potatoesPhotography by Dave Brown, from "Eat Like A Sardinian."Serves 4-6Ingredients:For the chicken4 chicken drumsticks4 chicken thighs2 sprigs of rosemary, leaves finely chopped2 fresh bay leaves, stalks stripped and leaves finely chopped2 large white onions, chopped into thick petals100ml (scant. 1/2 cup)Vermentino or a dry white wine like Sauvignon BlancExtra virgin olive oilFine sea saltFreshly ground black pepperFor the potatoes1.2kg (2lb 10oz) potatoes, peeled and chopped into 3cm (1 1/4 inch) cubes6 garlic cloves, roughly crushed1 large sprig of rosemary leaves, finely chopped1 teaspoon oreganoExtra virgin olive oilMethod:First, marinate the chicken. Put all the ingredients into a large bowl along with a generous pinch of salt and pepper. Using your hands, give it a good stir, then cover and set aside to marinate for at least 2 hours or, even better, overnight in. the refrigerator.Preheat the oven to 200°C fan/425°F.Put all the ingredients for the potatoes into a large bowl, drizzle with oil, and season with salt and pepper. Stir well to coat the potatoes in the seasonings.Line a large baking tray (pan) with baking parchment. Pour in the seasoned potatoes, making sure they don't overlap, and roast in the oven for 15 minutes.While the potatoes are cooking, discard any liquid from the marinated chicken, add a generous glug of olive oil, season with salt, and give it a good stir.Arrange the chicken and onions in the tray by nestling the chicken in between the potatoes and tucking the onions under each chicken piece. Make sure the chicken and the potatoes are not overlapping, so that they will color evenly.Place the tray back. in the oven and roast for 40—45 minutes, or until the chicken and the potatoes are golden and fully cooked. Serve nice and hot.Tuna steaks in tomato saucePhotography by Dave Brown, from "Eat Like A Sardinian."Serves 2Ingredients:2 tablespoons extra virgin olive oil3 anchovy fillets, finely chopped2 x 120g (4 1/2oz) tuna steaks1 banana shallot, finely chopped1 garlic clove, thinly sliced1/2 red chilli, thinly sliced300g (10 1/2oz) baby plum tomatoes or cherry tomatoes, halved100ml (scant 1/2 cup) Vermentino or a dry white wine like Sauvignon Blanc5g (1/4oz) parsley, finely chopped, plus 1 sprig for garnish10 Taggiasca olives, pittedFine sea saltFreshly ground black pepperMethod:Heat half the oil in a medium frying pan over a medium heat.Add the anchovies and cook for one minute, then add the tuna steaks and cook for one minute on each side. Remove them from the pan and set aside on a plate.Add the remaining oil, the shallot, garlic, and chilli to the pan. Cook for three minutes, stirring constantly, before adding the tomatoes and wine (if you prefer not to use wine, use water instead and add the juice from 1/4 lemon just before serving).Cover and cook for 10 minutes, piercing half the tomatoes with a fork halfway through cooking so that they release their juices.Taste and lightly season the sauce with salt and pepper as needed, then stir in the chopped parsley and olives.Place the tuna on top, cover again, and cook for one minute so it is still pink in the middle.Serve garnished with a few parsley leaves. Tuna steaks can become dry if left too long after cooking, so enjoy them straight away.Read the original article on Business Insider
