Prima Health – Issue 6 2026

Summary

Prima Health Issue 6, 2026 dives into the Feel-Good Mediterranean Diet with 120-plus recipes across 7 chapters — breakfast, lunch, dinner, vegetarian mains, snacks, sweet treats and a getting-started guide. This is a full recipe book disguised as a magazine, covering the health benefits of the Mediterranean lifestyle including heart protection, brain health, inflammation reduction and diabetes prevention. Ikaria, one of the original Blue Zones, is name-checked for longevity inspiration.

The getting-started section (p.8) explains what the Mediterranean diet is and why it is a lifestyle rather than a restriction. Breakfast recipes range from crispy seeded buckwheat flatbreads with smoked salmon (p.20) to citrus-spiced overnight oats (p.24) and Turkish eggs with Greek yoghurt (p.28). Dinner alone offers 18 recipes including almond-crusted sea bass (p.50), blood orange traybake chicken (p.55) and poached cod with tomatoes, olives and capers (p.54). The vegetarian chapter covers quinoa risotto with rocket mint pesto (p.66), ricotta gnocchi with mushrooms and crispy sage (p.70), and broccoli steaks with spicy tomato jam (p.75). Sweet treats close with coconut chia pudding (p.92) and chocolate cherry granola bars (p.93).

Content Guide

▸ Getting Started

p.8 · What Is the Mediterranean Diet?
The guide explains the core principles: plant-focused, healthy fats, lean protein, no calorie-counting. The emphasis is on whole foods — fruits, vegetables, whole grains, legumes, nuts, seeds, olive oil and omega-3-rich fish. Red meat and processed foods are limited.

p.12 · The Health Benefits
A summary of research from the Atherosclerosis Journal, BMC Public Health, Oncotarget, Nutrients and the British Medical Journal. The diet is linked to lower cardiovascular disease risk, reduced cancer incidence, better weight management, improved brain function, and type 2 diabetes prevention.

p.14 · Foods to Turn Back the Clock
A shopping list of 20 Mediterranean pantry staples grouped by category: olive oil, tinned fish, legumes, nuts, seeds, whole grains, herbs, spices and fermented dairy. Each item includes a storage tip and typical price per unit.

p.16 · Tips for Success
Practical advice: batch-cook legumes, keep tinned tomatoes as a base, use one good olive oil for finishing and a cheaper one for cooking, and treat fish as the centre of the plate twice per week.

▸ Breakfast

p.20 · Crispy Seeded Buckwheat Flatbreads With Smoked Salmon
Buckwheat flour, seeds and water form a no-yeast dough cooked in a dry pan. Topped with smoked salmon, rocket and a dollop of Greek yoghurt. Per serving: 380 calories, 22g protein.

p.24 · Citrus-Spiced Overnight Oats
Oats soaked in almond milk with orange zest, cinnamon, cardamom and a drizzle of honey. Topped with pistachios and pomegranate seeds. Prep time: 5 minutes the night before.

p.28 · Turkish Eggs With Greek Yoghurt
Poached eggs over garlicky Greek yoghurt, drizzled with chilli-infused olive oil and sprinkled with Aleppo pepper and fresh dill. Total time: 15 minutes. Per serving: 340 calories, 24g protein.

▸ Lunch

p.36 · White Bean, Tuna and Roasted Pepper Salad
Canned tuna, cannellini beans, roasted red peppers, red onion, capers and a lemon-olive oil dressing. Served cold. Per serving: 410 calories, 32g protein, £1.90 per portion.

p.42 · Broccoli and Red Onion Flatbread
A yeast-free flatbread base topped with sautéed broccoli, red onion, feta and a sprinkle of pine nuts. Cooked in a cast-iron pan. Per serving: 360 calories, 14g protein.

▸ Dinner

p.50 · Almond-Crusted Sea Bass
Sea bass fillets coated in ground almonds, lemon zest and parsley, pan-fried in olive oil until golden. Served with a rocket and cherry tomato salad. Per serving: 420 calories, 38g protein.

p.55 · Blood Orange Traybake Chicken
Chicken thighs baked with blood orange segments, fennel, red onion and olives. A single tray, 40 minutes in the oven. Per serving: 480 calories, 42g protein.

p.54 · Poached Cod With Tomatoes, Olives and Capers
Cod fillets gently poached in a sauce of tinned tomatoes, Kalamata olives, capers, garlic and white wine. Ready in 25 minutes. Per serving: 350 calories, 36g protein.

▸ Vegetarian Dinner

p.66 · Quinoa Risotto With Rocket Mint Pesto
Quinoa cooked risotto-style with white wine and vegetable stock, finished with a pesto of rocket, mint, walnuts and Parmesan. Per serving: 390 calories, 14g protein.

p.70 · Ricotta Gnocchi With Mushrooms and Crispy Sage
Homemade ricotta gnocchi (3 ingredients: ricotta, egg, flour) pan-fried with mixed mushrooms and sage leaves in brown butter. Per serving: 470 calories, 18g protein.

p.75 · Broccoli Steaks and Spicy Tomato Jam
Thick slices of roasted broccoli stem served with a quick tomato jam made from tinned tomatoes, chilli flakes and balsamic vinegar. Per serving: 220 calories, 9g protein.

▸ Snacks and Sweet Treats

p.84 · Creamy Charred Spring Onion Dip
Chargrilled spring onions blended with Greek yoghurt, lemon juice and salt. Served with crudites or warm pitta. Per serving: 80 calories, 6g protein.

p.92 · Coconut Chia Pudding
Coconut milk, chia seeds, maple syrup and vanilla, set overnight. Topped with toasted coconut flakes and fresh mango. Per serving: 92 calories.

p.93 · Chocolate Cherry Granola Bars
Oats, cocoa powder, dried cherries, honey and peanut butter, pressed and chilled. No baking required. Per bar: 145 calories, 4g protein.

Editor's Take

Issue 6 is effectively a Mediterranean diet cookbook at a magazine price. The recipe density is extraordinary — 120-plus tested dishes across every meal category, with per-serving calorie and protein counts. The getting-started section genuinely educates rather than just listing recipes. Weakness: there is almost no editorial content beyond the recipes — no interviews, no travel, no columns. The membership pages take up space that could have held a feature. Best for anyone who wants to eat Mediterranean without buying a separate cookbook; skip if you want magazine features.

Strengths
• 120-plus triple-tested recipes with calorie counts
• Getting-started section educates on Mediterranean principles
• Strong per-serving cost data

Weaknesses
• No editorial features beyond recipes
• Membership pages pad the pagination

Verdict: Recommended — A recipe resource that outperforms its price point, though it lacks magazine editorial depth.