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Octopus in the oven

Octopus is a very traditional dish in Portugal, where I am from.

The experts claim a few secrets to cook octopus, I was never very lucky to come out with a tender one! So my solution, as I absolutely love Octopus is to buy them already cooked and then follow my recipe. 

When cooked well, octopus is delicious and perfectly tender. When eaten raw, it is soft and chewy. Some find the idea of eating octopus off putting at first, but when it is cooked well, it is quite delicious!


Octopus does not have hard shell and belongs to mollusk family which also includes oysters, mussels, clams, nautilus and squid. It is vital in Mediterranean dishes and regarded as delicacies. It has high content of Omega-3 fatty acids that helps to lower the chances of stroke and heart attack. It promotes the cardiovascular health and stimulates cognitive health. It has low content of saturated fat which assists in losing weight.


Simple meals are the best, specially as we follow a plant based diet with fish and chicken. We are on a Low Carb Mediterranean diet, which we absolutely love!

Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn’t mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources.

What is the evidence that plant-based eating patterns are healthy? Much nutrition research has examined plant-based eating patterns such as the Mediterranean diet and a vegetarian diet. The Mediterranean diet has a foundation of plant-based foods; it also includes fish, poultry, eggs, cheese, and yogurt a few times a week, with meats and sweets less often.

The Mediterranean diet has been shown in both large population studies and randomized clinical trials to reduce risk of heart disease, metabolic syndrome, diabetes, certain cancers (specifically colon, breast, and prostate cancer), depression, and in older adults, a decreased risk of frailty, along with better mental and physical function.

Vegetarian diets have also been shown to support health, including a lower risk of developing coronary heart disease, high blood pressure, diabetes, and increased longevity.

Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients. However, some vegans may need to add a supplement (specifically vitamin B12) to ensure they receive all the nutrients required.


Katherine D. McManus, MS, RD, LDN


How to prepare 

1 First cut the vegetables and pre-cook the sweet potatoes in boil water for 10 minutes;

2 Place all in a tray ready to go in the oven;

3 Brush everything with olive oil, smashed garlic, smoked paprika, salt and black pepper;

4 Place the tray in the oven for about 25 minutes and there you go! A beautiful healthy meal and not to much work!

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