Form Blog

Mediterranean Summer on a Plate

21 / Aug / 2017

 

Mediterranean Summer on a Plate

 By Amelia Stewart, founder of Cook First

 

‘Briam’, aka the Greek version of ratatouille, is a wonderfully easy way to bring a super nutritious and aromatic taste of the Med to your table. On a recent holiday in Corfu, I couldn’t get enough of this deliciously rich, nourishing and colourful dish, which uses so many gorgeous Mediterranean vegetables and herbs. It’s incredibly simple to throw together and is packed full of goodness. It can be eaten hot or at room temperature. It can also be made in a big batch and frozen easily and the best part - you can replace or add any vegetables you like and the result will still be fabulous!

 

Serves 12

Ingredients:

4 tomatoes

125ml extra virgin olive oil

2 tbsp red wine vinegar

2 tbsp Greek honey

5 tbsp fresh parsley (chopped)

5 tbsp fresh mint (chopped)

5 tbsp fresh basil (chopped)

2 tbsp fresh oregano (chopped)

4 tbsp of capers

4 cloves garlic

2 tablespoons olive oil

2 onions (sliced)

2 new potatoes (sliced)

2 aubergine (sliced)

3 courgette (sliced)

3 red, green or yellow peppers (sliced)

200g of okra

A pinch of course sea salt and ground black pepper to taste

Method:

1. Preheat oven to 180 C / Gas 4. Place three of the tomatoes, the 125ml olive oil, red wine vinegar, Greek honey, parsley, mint, basil, oregano, capers and garlic in the bowl of a food processor and process to create a fresh tomato sauce. Season with salt and black pepper and set aside.

2. Next chop up the remaining tomato then set it to one side while you get cracking on the onions.

3. Heat the 2 tablespoons of olive oil in a frying pan over medium heat, and cook and stir the onions until slightly golden, about 10 minutes.

4. Next add in the rest of the vegetables and give the whole mixture a good stir. Add the reserved chopped tomato and the fresh tomato sauce, then take it off the heat and spoon the mixture into a large baking dish. If needed, stir in a little water so that the vegetables are all covered with sauce.

5. Bake in the oven on a middle shelf for about an hour until all the vegetables are tender.

6. Serve with some extra chopped parsley and basil and season with salt and pepper – or even with fresh or dried chilli if you like it spicy!

Suitable for Vegetarians

www.cookfirst.co.uk


 

 

Back to posts

Comments

Post a Comment

How do I book my first class?

To get started all you need to do is take a few moments to sign up to create your online account. Once that’s all set up you’re ready to get booking your first METcore class! You can peruse our online schedule and book your classes up to 8-weeks in advance. Alternatively, you can always email us at hello@formstudios.co.uk or pop by to make your booking.

We offer classes from 06.30am to 8pm Monday - Friday and from 9am to 5pm Saturday - Sunday.

How fit do I need to be?

Our classes are small (just 8 per class) and suitable for all levels of fitness - our instructors are dedicated to working each and every one of our clients to their maximum and offer modifications wherever necessary, for clients who may be struggling or those who need a greater challenge.

How often should I come?

We suggest starting out with 2 classes a week and as your fitness levels increase, building this up to 3-4 times per week from there.

What do I need to wear?

We recommend sporting a tank or t-shirt on top and leggings or sweat pants on the bottom. Anything you can move comfortably (and get your sweat on) in!  No trainers required.  It’s bare feet or ToeSox - which we sell if you should need a pair.

What do I need to bring?

No need to bring anything but your “ready to workout” self!

We sell bottled water and cold pressed drinks for your refreshment during and after class. We also provide changing and shower facilities, with complimentary towels and products for you use.  * All clients are required to wear grippy/pilates socks and you will not be permitted to train without grippy/pilates socks - we sell a wide range of Tox Sox at the studio should you forget to bring a pair *  

When are your classes?

We offer classes from 06.30am to 8pm Monday - Friday and from 9am to 5pm Saturday - Sunday. You can peruse our online schedule and book your classes up to 8-weeks in advance. Alternatively, you can always email us at hello@formstudios.co.uk or pop by to make your booking. 

To get started all you need to do is take a few moments to sign up to create your online account. Once that’s all set up your'e ready to get booking your first class!

 What if I need to cancel my class ? 

Should you wish to cancel or reschedule your session please be aware that we operate a 24-hour cancelation policy. We are unable to reaccredit for class cancellations made inside 24-hours and this also applies to first class free credits.

Any tips for my first class?

You might like to have a light pre-workout snack around 30-40 minutes before your workout. Good light snack options - half a banana, a handful of almonds or a couple of apple wedges with almond butter.

We recommend you arrive 10-15 minutes before your first class so that we familiarise yourself with the studio and we can introduce you to the equipment before we get started.  

Be prepared to sweat and work out hard but do keep in mind that it’s your first class and it’s going to be particularly challenging as you and your body are new to this class. 

So go easy on yourself and don’t feel defeated.  It does get easier and you will get results - fast!

 

p.s -don't forget to bring grippy/pilates socks as you will not be permitted to train without them - we sell a wide range of Tox Sox at the studio should you forget to bring a pair with you.

 

Can I train 1-2-1 at Form Studio?

Absolutely -  we have a variety of personal training options available.  Contact us on hello@formstudios.co.uk to discuss your requirements and to find the best option for you.

Privacy policy

Lorem ipsum dolor sit amet, consectetuer adipiscing elit, sed diam nonummy nibh euismod tincidunt ut laoreet dolore magna aliquam erat volutpat. Ut wisi enim ad minim veniam, quis nostrud exerci tation ullamcorper suscipit lobortis nisl ut aliquip ex ea commodo consequat.

Duis autem vel eum iriure dolor in hendrerit in vulputate velit esse molestie consequat, vel illum dolore eu feugiat nulla facilisis at vero eros et accumsan et iusto odio dignissim qui blandit praesent luptatum zzril delenit augue duis dolore te feugait nulla facilisi.

Duis autem vel eum iriure dolor in hendrerit in vulputate velit esse molestie consequat, vel illum dolore eu feugiat nulla facilisis at vero eros et accumsan et iusto odio dignissim qui blandit praesent luptatum zzril delenit augue duis dolore te feugait nulla facilisi.

Terms & Conditions

Lorem ipsum dolor sit amet, consectetuer adipiscing elit, sed diam nonummy nibh euismod tincidunt ut laoreet dolore magna aliquam erat volutpat. Ut wisi enim ad minim veniam, quis nostrud exerci tation ullamcorper suscipit lobortis nisl ut aliquip ex ea commodo consequat.

Duis autem vel eum iriure dolor in hendrerit in vulputate velit esse molestie consequat, vel illum dolore eu feugiat nulla facilisis at vero eros et accumsan et iusto odio dignissim qui blandit praesent luptatum zzril delenit augue duis dolore te feugait nulla facilisi.

Duis autem vel eum iriure dolor in hendrerit in vulputate velit esse molestie consequat, vel illum dolore eu feugiat nulla facilisis at vero eros et accumsan et iusto odio dignissim qui blandit praesent luptatum zzril delenit augue duis dolore te feugait nulla facilisi.

NEW CLIENT OFFER 4 CLASSES FOR £40.00

To get started all you need to do is take a few moments to sign up to create your online account. Once that’s all set up you’re ready to get booking your first class. You can peruse our online schedule and book your classes up to 8-weeks in advance. Alternatively, you can always email us at hello@formstudios.co.uk or pop by to make your booking.

 

We offer classes from 6.30am to 8.00pm Monday - Friday and 8am to 6pm Saturday - Sunday.
 

SIGN UP