Pan bagna is a Mediterranean layered sandwich, often prepared in a hollowed-out round, rustic loaf. Here eggs, anchovies, capers, basil and tomatoes – all ingredients from a classic salade niçoise – are layered in a long French loaf, then left so that the flavours can mingle and soak into the bread. It's a great picnic lunch.
A, B12, C, E, niacin, selenium, B1, B2, B6, folate, calcium, copper, iron, potassium, zinc
*For a more substantial sandwich, add 85 g (3 oz) drained canned tuna or pan-seared fresh tuna steak, flaked.
*Instead of red or yellow pepper, try roasted peppers or marinated artichoke hearts.
*Make a Greek-style salad loaf. Layer 200 g (7 oz) sliced halloumi cheese, 1 sliced red onion, 3 sliced ripe tomatoes, 100 g (3½ oz) thinly sliced cucumber, 55 g (2 oz) stoned black olives and a small handful of fresh mint leaves in the baguette.
*Anchovies are small oily fish, most commonly available filleted and cured by salt or brine. They contain both calcium and phosphorus, essential for healthy bones and teeth. These minerals are still present in anchovies that have been cured and canned or bottled.
*The powers of garlic have been recognised for centuries and it has been credited with curing complaints as diverse as athlete's foot and the common cold. The discovery of allicin, the compound that gives garlic its characteristic smell and taste, and its anti-fungal and antibiotic properties, supports already established folklore.