HELPFUL TIPS You might want to opt for a little grated vegan cheese over the top of your Bolognese and if you do, look for fermented vegan cheeses made with cashew milk. You can also get some of the crunch and fat feel that cheese provides with nuts. I’d be inclined to chop hazelnuts or […]
WHITE VS BROWN RICE: RIce is one of the staples of the Mediterranean and is grown in various regions around the Mediterranean basin. Brown rice is a whole grain that contains the bran and germ, which provide fiber and several vitamins and minerals. White rice is a refined grain that has had these parts removed, […]
Coconut milk is definitely not a native Mediterranean ingredient and this soup was first developed as a way to avoid using heavy cream. Coconut milk is the liquid naturally found inside of mature coconuts. Coconut cream is essentially full-fat coconut milk, culled from the white, hard coconut “meat.” Sometimes coconut cream and coconut water are […]
FOOD FOR THOUGHT: Bread, one of the most ancient foods in the world, is an intrinsic part of the Mediterranean diet. It is also the quintessential comfort food. There are many theories as to why bread is so comforting, from the physical act of kneading to the olfactory pleasure brought on by the mere smell […]
This vibrant and nutritious warm broccoli salad is perfect for any occasion, whether it's a family dinner or a potluck gathering. Packed with the goodness of fresh broccoli, this salad is not only delicious but also incredibly healthy.A LITTLE ABOUT STAR ANISEI love the flavor of star anise and use it a lot in my […]
HELPFUL TIP: It is easy to make your own croutons and the best are made with good sourdough bread. Cut off the crusts of the bread and cut into ½-inch cubes. Toss with 4 tablespoons olive oil, sea salt or garlic salt, and dried herbs of choice. Spread in a single layer onto a small […]
FUN FACT: Since antiquity, mountain tea has been considered a remedy for colds, aches, allergies, indigestion, respiratory issues and a boost for your immune system. All these claims proved to be true; an increasing number of researches confirm that mountain tea is packed with flavonoids and antioxidants, and lowers blood pressure as well. Recent studies […]
ABOUT ALL-MIGHTY ARUGULA While this salad has so many great things going for it, I want to focus on the arugula, one of the most beloved salad greens in the Mediterranean. Here’s why! Arugula is a nutrient-dense food that is high in fiber and phytochemicals. These include: Calcium, for bone health, tooth health, muscle function, […]
TOFU AND THE MEDITERRANEAN DIET: Tofu, or bean curd, as it is also known, is an unparalleled source of plant-based protein coming in at 10 grams of protein per 1/2 cup serving. It is made by coagulating soy milk and then pressing the resulting curds into solid white blocks of varying softness. It has such […]
HELPFUL HINT: I am of two minds when it comes to vegan cheeses. On the one hand, I love real cheese so have no qualms about cheating once a week with the real thing; so many vegan cheeses are an amalgam of fillers that they’re ultimately not that healthy. Look for vegan cheeses produced probiotically […]