Mediterranean Egg-and-Yogurt Open-Faced Breakfast Sandwich
The combination of sunny-side up or poached eggs and thick, sour Greek yogurt is unique to the Eastern Mediterranean and one of the most delicious combinations in all Mediterranean cooking. Indeed, eggs, ancient and wholesome, are one of the most important Mediterranean diet ingredients; yogurt, too, is an ancient food and one of the most […]
Linguine al Greco with Leftover Chicken, Peas & Greek Yogurt
I’ve been tossing pasta with yogurt in various forms since I was a kid. This Greek pasta recipe, for linguine (or any other ling extruded pasta) tossed with tangy Greek yogurt, extra virgin Greek olive oil, peas and feta is a perfect weeknight or brunch option and speaks tomes to the vibrant simple cooking that […]
Whole Roasted Chicken Stuffed with Wild Rice & Pine Nuts
MEDITERRANEAN CHICKEN-RICE DISHES: Chicken and rice are a classic combo in the Mediterranean kitchen. In the context of the Ikaria Diet Recipe Club, enjoying animal protein at most once a week fits into an overall meal plan. On Ikaria, chicken and rooster are both esteemed meats, and in the traditional diet they were consumed sparingly, […]
Scallop, Pepper and Peach Salad
NOTE: Peaches and peppers go into an obscure but delicious salad from the Eastern Mediterranean. The combination is perfect. The peaches and peppers share a similar smooth and slippery texture but their distinctly different flavors provide a nice contrast. You can try this dish with shrimp, or even with grilled lobster.
Beetroot Tart Tatin
NOTE: Beets have are rich in water, have a fair ammount of fiber and protein, and low in calories.
Arugula Kiwi Salad
NOTE: Did you know that Greece was estimated to be the 3rd largest producer of the kiwi by the end of 2019 (from 4th place the previous year). Kiwis are highly nutritious and contain a variety of vitamins and minerals, plus fiber. They’re particularly rich in vitamin C, a nutrient that’s essential for immune health.
Portobello “Pizza” Marguerita
HELPFUL HINT: All mushrooms are versatile ingredients but portobello mushrooms are an excellent choice for all those wanting to reduce meat and animal protein from their diets. By adding portobellos to your diet, you help increase your fiber intake and lower your risk for heart disease, high cholesterol and digestive conditions. You can eat them […]
Mediterranean Warm Grilled Vegetable Salad
VEGGIES EVERY WHICH WAY: This selection of vegetables is like a poster child for Mediterranean cooking. Tomatoes, peppers, zucchini, and eggplant combine in countless ways, from dishes like French Ratatouille to Greek Briam to more complex layered recipes that include cheese or are seasoned with local flavor palettes. But they also make for a great […]
Balsamic-glazed Pork Chops
A LITTLE CARNIVOROUS INDULGENCE: It might seem odd to include an occasional meat dish, and for pork, nonetheless, in a recipe club aimed at sharing and teaching the benefits of a mostly plant-based diet. In the Mediterranean, though, meat consumption is not anathema; it’s just not a daily or, dare I say, even weekly indulgence, […]
Spring Greek Salad Wrap
Greek salad is a legendary part of the Greek-Mediterranean diet, and there are many Greek salads to speak of, each enjoyed in its season with whatever is fresh. This Greek salad is typically savored in spring, when tender lettuce is at its peak. It’s usually served shredded and dressed with a simple olive oil-lemon vinaigrette. […]
Tahini-Honey Toast
A healthy breakfast is an important part of the Mediterranean diet. One of the most important, nutritious and traditional Mediterranean diet ingredients for breakfast is tahini, or sesame paste. It is chick full of vitamins and minerals and a great source of easy-to-digest calcium. This breakfast is a superfood bonanza and it will keep you […]
Spanish-style Baked Omelet With Chorizo and Vegetables
CHORIZO 101: Chorizo is a name given to a variety of sausages, both fresh and cured originating in the Iberian peninsula. It is made with chopped pork meat and pork fat, seasoned with paprika and garlic, all stuffed into a natural gut. Although there are many regional varieties, most chorizo can usually be placed into […]