• I've been following the Mediterranean diet for years, and I've learned a lot of simple recipes. 
• Lamb souvlaki, baked salmon, and creamy chicken pasta are all in my dinner rotation. 
• For breakfast, I love shakshuka, and orange, avocado, and shrimp salad is a great lighter meal.

I learned to cook for the Mediterranean diet at university over five years ago. Since then, I've tried various recipes and even developed some of my own.

I take a minimalist approach to my diet and often only use a few ingredients in my meals. I bulk out the more expensive ingredients, like fresh fish and poultry, with whole grains, mixed beans, and vegetables.

My favorite recipes take about 10 to 30 minutes to prepare and don't require any specialist equipment. 

I've discovered a love for orange, avocado, and shrimp salad

I wasn't initially convinced that orange, mustard, and shrimp went together. It felt unnatural to make a salad without traditional ingredients like cucumber and tomato.

However, the sweetness of the orange sharpens the buttery avocado and perfectly complements the shrimp. 

Start by tearing half of an orange into segments. Squeeze the juice from the other half and put it to the side. Dice an avocado, slice half a red onion, and rip up some romaine lettuce. Add all of the components to a bowl with a few pieces of shrimp on top — I like to buy the precooked kind for convenience.

To make the dressing, combine the orange juice with a splash of olive oil, a teaspoon of wholegrain mustard, and a little salt and pepper.

Zucchini fritters with tzatziki make a wonderful lunch

Vegetable fritters are one of my favorite snack foods to batch-cook and freeze for busy weekday lunches. 

Grate one zucchini and half an onion into a sieve. Add a little salt and squeeze out the excess water with a spoon.

Then, grate a handful of Parmesan into a bowl with a cup of all-purpose flour, a splash of milk, and one egg. Combine the grated vegetables and batter. 

Add a generous amount of olive oil to a pan and fry small dollops of batter until golden. Press the fritters flat to make sure they're cooked all the way through.

For the tzatziki dip, mix Greek yogurt, two crushed garlic cloves, a sprig of fresh mint, and a dash of olive oil. 

Smoked mackerel pâté is an indulgent treat

Instead of sweets and chocolate, I like to indulge in cheeses, smoked meats, and pâtés. 

To make that fit into my Mediterranean diet, I combine precooked and shredded smoked mackerel, light cream cheese, and a squeeze of lemon juice.

Season the pâté with salt and pepper, and serve it spread on sourdough toast. 

Shakshuka is the ultimate weekend brunch dish

If I fancy a Mediterranean breakfast on the weekend, I go for shakshuka.

Sauté diced red pepper, green pepper, and onion with two crushed garlic cloves. Add a sprinkle of cumin, paprika, coriander, and red-chili flakes before pouring in some chopped tomatoes.

Place three eggs in the mixture, cover the pan, and let them simmer on low heat.

Remove from the heat once your eggs are cooked to your liking and finish with fresh chopped parsley and mint. 

On special occasions, I'll whip up a lamb souvlaki

As a young journalist, lamb is a little out of my price range, so I reserve it for special occasions.

I opt for a good-quality lamb shoulder and season it with garlic, oregano, lemon juice, and olive oil for a few hours.

Add chunks of lamb to a wooden skewer and throw them on the grill. I often bulk out my kebabs with bell peppers and onions.

Finish the meal with tzatziki and Greek potatoes. 

Salmon with veggies is an easy weeknight meal

If I've spent my evening at a spin class or late-night meeting, salmon is my go-to dish.

Season some fillets with garlic and herbs and wrap them in aluminum foil. Cook them in the oven for about 15 minutes and pair them with roasted asparagus and broccoli. 

I've concocted a Mediterranean version of a make-your-own pizza 

If you have an at-home dinner date coming up, make some puff-pastry pizza together.

Roll out a premade puff-pastry sheet, add pesto and tomato paste for the base, and cook for five minutes. 

Once it's out, top with crumbled feta, spinach, and onions for a veggie-style pizza. You could also use some shredded salmon for a little extra protein.

Put it back in the oven until the cheese starts to brown and melt.

To balance out my lighter meals, I like to make a 1-pot creamy-chicken pasta 

We all need cheesy carb-filled dinners from time to time — the Mediterranean diet is all about balance and moderation. 

Chop up a few chicken breasts, fry them in a pan until golden, and remove.

Sauté a few cloves of garlic and combine with chicken stock, heavy cream, and fettuccine pasta in the pan. The measurements will depend on how much you like garlic and cream. 

Once the sauce has thickened, sprinkle in some Parmesan, olives, and lemon slices and pop the cooked chicken back in.

Chorizo and butter-bean stew is a cozy meal 

On colder days, I like to cozy up with a stew.

Slice up some chorizo and fry in a pan for a few minutes. Crank your extractor fan onto its highest setting to avoid the smoke alarm going off — I speak from experience. 

Toss in cans of butter beans and chopped tomatoes and let everything sizzle.

Add a big spoonful of pesto for a garlicky twist and serve.

I like to make frittata when it's time to clean out the fridge

When I don't know what to make, eggs are always a great option.

Mix a few eggs, a handful of sun-dried tomatoes, and some crumbled feta cheese together.

Finely dice half an onion and fry with crushed garlic for a few minutes. Sauté some spinach in the onion mixture and pour the egg concoction on top.

Bake in the oven until the egg is fully cooked and garnish with fresh parsley and your seasonings of choice. 

Whenever I need a little extra protein, I turn to tofu 

If I find myself in a bit of a food rut, I mix things up with meat alternatives.

I've only recently discovered tofu, and I've been enjoying adding it to salads and grain bowls for a protein boost.

I marinate the tofu cubes in lemon, garlic, and rosemary overnight and then fry them in olive oil for a crispy texture.

This story was originally published on May 17, 2022, and most recently updated on January 10, 2025. 

• Insurance companies hire private businesses to protect properties from wildfires proactively.
• The CEO of one company told BI that actions range from using fire-blocking gel to cleaning gutters.
• He said companies like his can help solve the insurance crisis, as they focus only on economic loss.

Insurance companies are hiring private firms to protect customer properties before wildfires roll in by taking measures like applying protective gels and removing combustibles to try to fire-proof structures.

David Torgerson is the CEO of Wildfire Defense Systems, a private company that contracts with insurance carriers to protect homes and businesses from flames like those ripping through Southern California. As a qualified insurance resource, he said that Wildfire Defense Systems works exclusively with insurers, partnering with dozens of carriers across 22 states to protect structures.

"We are typically working hours in advance, or days in advance of the fire passing over a property, and we call that the pre-suppression," he told Business Insider. "We're preparing the property to survive the amount of time that the fire is in proximity to the structure, and then we quickly come back in after the fire is passed to secure the property."

Still, he said that his employees — who, unlike first responders, are not focused on saving lives or containing the blaze — are "actively working" to help battle the fires in Southern California.

In addition to applying the fire-blocking gels and getting rid of flammable materials, Wildfire Defense System's strategies include cleaning gutters and operating sprinkler systems, according to a fact sheet shared with BI. The famed Getty Villa has so far survived this week's blaze in part because of similar fire-mitigation efforts.

Once a fire passes through a neighborhood, company personnel will return to insured homes to put out any simmering spot fires and other risks, Torgerson said. By law, he said, his company can only protect homes covered by insurance policies that include his services.

In recent years, insurance companies have cut back on coverage in California, largely due to wildfire risk. In 2023, State Farm said it was no longer accepting new homeowner insurance applications in the state. It also ended coverage for 72,000 homes and apartments last year, including some in the upscale Pacific Palisades neighborhood devastated by the most recent blaze.

Preliminary estimates have put insured losses at more than $20 billion, a record high for California. Real estate and insurance experts previously told BI that the current wildfires will likely exacerbate the state's insurance crisis.

Torgerson said that qualified insurance resources like his are part of the solution to coverage woes because they mainly try to mitigate the economic cost of a fire.

"Our job really is to help policyholders and insurance carriers keep insurance available in the marketplace," he said. "If wildfires are going to get steadily more intense and more frequent, the scale of our operations have increased."

With some of the nation's wealthiest zip codes on fire — in Pacific Palisades, for example, the average home price is $4.5 million, per Realtor.com — controversy has erupted around who has access to fire safety resources. When a Los Angeles-based investor and self-described entrepreneur posted on his X account about how to hire private firefighters for his home, many responded with outrage in the comments. The user, Keith Wasserman, has since suspended his X account.

Torgerson told BI that his services are very different from private firefighters, whom he said comprise a tiny sliver of the market. Wildfire Defense Systems does not have contact with individual homeowners and protects properties based on risk, not home value. He also said that his employees meet all training required by the National Wildlife Coordinating Group and are members of the firefighters union.

"It only really comes up when the fires are occurring in Southern California, the LA basin," he said of private firefighters, whom he said are not subject to the same training. Torgerson said its services are part of standard insurance policies with the affiliated companies, though he declined to disclose which insurers use his services.

In 2021, State Farm said in a press release that it was partnering with Wildfire Defense Systems and that the perk was added to all non-tenant homeowner policies in California, Arizona, and Washington. Chubb also partners with Wildfire Defense Systems in California and other states, according to its website, and says that policyholders can opt to enroll in the protective services.

Representatives from State Farm and Chubb did not respond to a request for comment from BI.

• TikTok said it would "go dark" this month if the Supreme Court doesn't extend a divestment deadline.
• TikTok users would likely stop seeing videos after January 19, and the app would leave app stores.
• The company is arguing its case against a divest-or-ban law before the Supreme Court on Friday.

TikTok said it would "go dark" in the US later this month if the Supreme Court fails to extend a January 19 divestment deadline set by a divest-or-ban law.

During oral arguments before the Supreme Court on Friday, the company's attorney Noel Francisco said TikTok's partners, like app store hosts and other service providers, would stop working with it if its Chinese owner ByteDance fails to divest its US operations by the 19th. That would force TikTok to shut down.

"It's essentially going to stop operating," Francisco told the court. "I think that's the consequence of this law, which is why I think a short reprieve here would make all the sense in the world."

This means a TikTok ban would not only prevent the app from being downloaded but also likely block existing users from seeing videos. The app wouldn't continue operating in the US the way "Fortnite" did, for example, when Apple removed the game from its app store amid a dispute between the companies.

"This is not a dispute between two private parties," G.S. Hans, a clinical professor of law at Cornell Law School, told Business Insider. "This is a dispute between a private party and the government, and the government can pretty easily legally prevent a company from operating."

TikTok filed a legal challenge against the divest-or-ban law in May. The bill asked its China-based owner, ByteDance, to separate itself from the US version of TikTok within nine months or be forced to stop operating in the US. The company lost its case in the DC Circuit last month, and it's now asking the Supreme Court for an emergency injunction to pause its divestment deadline.

During oral arguments, the company pushed back on the idea that it could divest the US version of TikTok from the rest of the company. Francisco described that process as "extraordinarily difficult" over any timeline.

• A couple in Australia had their marriage annulled after the bride said she didn't genuinely consent.
• The woman said she believed the ceremony was a "prank" being filmed for Instagram.
• A judge ruled in her favor, saying it was likely the applicant believed she was just acting.

A couple in Australia had their marriage annulled after the bride testified in court that she thought the ceremony was part of a "prank" video orchestrated by the groom for social media clout.

In a family court judgment from October, which was made public this month, a judge declared the couple's December 2023 marriage void.

The bride, 24, filed for the annulment in May 2024, arguing that the marriage to the groom, in his 30s, was a sham because she did not offer real consent.

She said she thought she was merely playing the role of a bride for a video that the groom, a social media influencer with over 17,000 followers, would post on Instagram.

The Guardian Australia was the first to report on the judgment.

The bride says she thought it was a 'prank'

The couple, both originally from the same country, met on a dating platform in September 2023.

For legal reasons, their identities cannot be published.

In her affidavit, the bride said that after a brief period of dating, the groom invited her to Sydney in December 2023 to attend a "white party," instructing her to wear a white dress.

Upon arriving at the venue, she said she was "shocked" to find out for the first time that he had "organized a wedding for us."

She said she felt uncomfortable and told the groom she was leaving. However, she testified that she did not leave, and instead called a friend for advice.

The bride said the groom had told her it was a "simple prank" and that her friend assured her that she could not legally marry without a notice of intention to marry being filed.

During cross-examination, the bride testified: "He pulled me aside, and he told me that he'd organizing a prank wedding for his social media, to be precise, Instagram, because he wants to boost his content and wants to start monetizing his Instagram page."

Video evidence presented in court showed the celebrant leading the couple through their vows. The judge said that nothing in the words used by the bride "revealed hesitation or uncertainty."

"We had to act," she said in cross-examination, "to make it look real."

The couple got engaged 2 days earlier

In his affidavit, the groom disputed the bride's account, claiming the ceremony was legitimate and resulted in a valid marriage.

He said the bride had accepted his marriage proposal, which she did not deny.

However, she said that while she did eventually intend to marry him, she didn't expect to get married so soon after the proposal — just two days later.

In her affidavit, the bride said her culture would require either her parents to be present or to grant permission beforehand.

The judge wrote, "In my view, it beggars belief that a couple would become engaged in late December then married two days later."

The judge added that a wedding celebrant had been retained over a month before the groom proposed, a notice of intention to marry had been filed in November, and the bride didn't have a single friend or family member present.

The bride said she only found out the marriage was real in February last year when the groom, who was applying for refugee status, asked to be put as a dependent on her application for permanent residency.

In concluding remarks, the judge wrote: "On the balance of probabilities, in my view it is more probable than not that the applicant believed she was acting in a social media event on the day of the alleged ceremony, rather than freely participating at a legally sanctioned wedding ceremony."

• Some fire hydrants ran dry in LA due to enormous water demand and infrastructure issues.
• President-elect Trump wrongly blamed a separate debate over water from northern California.
• LA officials and California water policy experts said there was no water shortage in the area.

Some fire hydrants in the Pacific Palisades area of Los Angeles ran dry this week after the wildfires overwhelmed the local water system.

The problem unleashed a flurry of criticism, including from President-elect Donald Trump. He accused California Gov. Gavin Newsom of refusing to sign a "water restoration declaration" that would have allowed water from northern California to flow into the areas burning in Los Angeles.

"He wanted to protect an essentially worthless fish called a smelt, by giving it less water (it didn't work!), but didn't care about the people of California," Trump wrote on January 8 on his social media platform.

But the reasons the water ran out were about local infrastructure, California officials and water policy experts told Business Insider. They also refuted the existence of a "water restoration declaration" and said Trump used the delta smelt as a scapegoat for a separate — and much more complex — debate over water allocations from a watershed in northern California.

A spokesperson for Newsom called Trump's claims "pure fiction," and accused Trump of politicizing the disaster. A spokesperson for Trump's transition team pointed to a plan his administration developed in 2019 directing water to the Central Valley and Southern California. But a Newsom spokesperson and California water policy experts said that plan is unrelated to water in fire hydrants in LA.

Janisse Quiñones, head of the Los Angeles Department of Water and Power, said water demand was four times higher than usual for 15 hours straight as firefighters rushed to put out the flames. That depleted three 1 million gallon water tanks in Pacific Palisades between the afternoon of January 7 and early morning of January 8.

"Those tanks help with the pressure on the fire hydrants and the hills of Palisades," Quiñones said Wednesday during a press conference. She explained that without enough pressure in the system, more water couldn't be pumped uphill into the tanks from a network of underground pipes and aqueducts, leaving hydrants dry. Officials couldn't refill the tanks fast enough as flames engulfed entire neighborhoods.

Fire hydrants ran dry because of infrastructure

The problem stemmed from depleted water tanks in the hills of Pacific Palisades on January 7 and 8.

Jeffrey Mount, a senior fellow at the Public Policy Institute of California Water Policy Center, a nonpartisan think tank that tracks water use and storage data in California, characterized it as an "infrastructure bottleneck."

"Water flows from the reservoirs into this very complicated network of pipes, pumps, and tanks that stretch all over LA. It's really like an electrical grid," Mount said. "Before the fire, the system was full, but then was drained."

Mount echoed LA officials, who said there wasn't enough pressure in the system to pump water into tanks in the hills of Pacific Palisades. Firefighters were stretched thin trying to put out the flames, unable to refill the tanks from which water flows down to homes and fire hydrants.

"We had crews trying to mitigate this, and they had to evacuate," Quiñones said during the press conference. "We're fighting a wildfire with urban water systems, and that is really challenging."

Newsom on January 8 said up to 140 additional water tender truckers were deployed to assist in fighting the Eaton and Palisades fires.

At a January 9 briefing, LA Mayor Karen Bass said fire hydrants aren't constructed to handle such massive devastation. The water shortage was compounded by the fact that planes couldn't perform water drops from the air because of the high-speed Santa Ana winds.

"That was the reason that the devastation was so bad," Bass said. "The unprecedented wind, the strength of the wind, and the fact that the air support could not go."

There is no water shortage in southern California

Trump accused Newsom of causing a water shortage around LA. But southern California has plenty of water, despite the issues with fire hydrants, sources told BI.

The reservoirs in southern California are full, Mount said. And as of January 10 the Castaic Lake reservoir — the largest State Water Project reservoir in Southern California — was at 77% of its total capacity, per the California Department of Water Resources.

Mount said this was due to two years of record rainfall and snowpack in the northern Sierra Nevada mountain range, which feeds many reservoirs that serve southern Californians.

Mike McNutt, a spokesman for the Las Virgenes Municipal Water District that serves 75,000 people in northwest LA — including in Palisades — told CalMatters on January 8 that the water supply was "looking pretty solid."

What does the delta smelt have to do with this?

A spokesperson for Newsom said Trump "conflated two entirely unrelated things: the conveyance of water to Southern California and supply from local storage." The spokesperson added that there was no "water restoration declaration."

Mount agreed, as did Mark Gold, the Natural Resources Defense Council's water scarcity director and a board member of the Metropolitan Water District of Southern California.

"There is no connection between the delta smelt and the water challenges of fighting a fire in Southern California," Mount said.

Mount said Trump may have been referring to a separate debate over how to allocate water exported from the Sacramento-San Joaquin Delta — where water in northern California flows into the San Francisco Bay — to both agriculture and urban areas in the southern half of the state, including Los Angeles.

In December, the Biden administration and California officials finalized a plan that aimed to strike a balance among farmers, urban residents, and depleted fish populations including the delta smelt, CalMatters reported. The new regulations replaced those finalized during Trump's first term, which were litigated by Newsom's administration over concerns that the delta smelt, salmon, and steelhead trout would be pushed to extinction.

While Los Angeles does import water from the Bay Delta through the State Water Project, Gold reiterated there are no shortages in southern California.

The region also gets water from the eastern Sierra Nevada through the Los Angeles Aqueduct, the Colorado River, and groundwater.

"The scapegoat for Trump has been the delta smelt because it's not exactly charismatic megafauna," Gold said, noting that endangered and threatened salmon, trout, and other fish are at risk.

Were you impacted by the Los Angeles fires and want to share your story? Email this reporter: Catherine Boudreau [email protected]

• Xocean's uncrewed ships offer low-carbon ocean data for offshore wind and hydrography.
• The Irish startup has secured $119 million to expand its services.
• Check out the 10-slide pitch deck it used to secure the funding.

Xocean, which offers data on the ocean to offshore wind and hydrography operations, has secured $119 million to expand.

The Irish startup, launched in 2017, has developed remotely controlled uncrewed surface vessels (USVs) with built-in sensors that can capture geophysical ocean data.

Users monitor and control the USVs through the startup's CyberDeck cloud platform, which also analyzes the quality of the data being collected. This data can give insights into seafloor topography and the sediments that make up the ocean floor.

Xocean's clients include BP, Shell, and SSE Renewables.

"We are providing this service for many of the world's largest energy companies, supporting the development of clean, renewable energy globally," founder and CEO James Ives said in a statement announcing the $119 million investment.

The transition to cleaner energy has been a central topic of discussion as companies race to find renewable sources of energy — such as wind and nuclear — to power the AI boom.

The startup partnered with climate investment firm S2G Ventures to structure the $119 million round, which was backed by S2G, Climate Investment, and Morgan Stanley's 1GT climate fund, among others.

The company said it would use the capital injection to expand its geographical footprint and accelerate product innovation.

Check out the 10-slide pitch deck used to secure the fresh funding.

The airline exceeded profit and revenue expectations thanks to a surge in holiday travel and lower fuel costs.

Benjamin Byron Davis speaks with GLHF about his portrayal of Rupert Thorne in Creature Commandos and his ambitions for playing more DC villains in the future.

The NFL family is contributing millions to relief efforts for Los Angeles during the historic wildfires ravaging the city.

Hoda Kotb said farewell to the 'Today' show during her final episode on Friday, January 10 — and her young daughters came along for the ride.

Last month, authorities in South Korea requested a court warrant to detain impeached President Yoon Suk Yeol.

"This stuff works, man," said actor Gibson as he spoke with Rogan on his podcast.

The 27 store closures will be complete by April, according to the company's press release.

Plaintiffs claim Giuliani has continued to spread false election narratives despite the ruling.

"You're telling me I could've been living here ALL THIS TIME?!" joked one viewer.

Winter Storm Cora disrupts travel across the U.S., grounding flights and creating hazardous conditions.

The curfew orders cover the Pacific Palisades and Eaton fire areas.

Two members of the legendary Von Erich wrestling dynasty have joined AEW.

President-elect Donald Trump received an unconditional discharge in his New York hush money case on Friday.

The TV anchor, whose last day as a co-host for 'Today' was Friday, January 10, will be taking on a new role at NBC.