Mediterranean Diet
WHAT IS MASTIHA AND HOW DO YOU GRIND IT:Greeks consider Mastiha their #1 superfood, a panacea that’s good for everything from gut health to gum health! But it’s also an incredibly versatile spice, pairing beautifully and adding an exotic mysterious undertone to everything from citrusy dishes to tomato-based dishes to savory and sweet white sauces […]
FOOD FOR THOUGHT: TOFU AS AN EGG SUBSTITUTE Tofu makes a great substitute for eggs, but the trick is to find the right kind of tofu. Experiment with different brands and degrees of firmness or softness and try to opt for a tofu variety that is as close as possible to the final texture of […]
HELPFUL TIP: You can also layer the salad as indicated above without dressing or garnishing it. Cover with plastic wrap and refrigerate for 1 hour. The flavors of the beets and onions will marry better that way, but the onions will likely absorb some of the red color of the beets. Dress and garnish just […]
HELPFUL TIP & A LITTLE NUT BUTTER LOVE: Freeze the bananas before pureeing and reduce the amount of ice cubes to a cup to get an extra-smooth smoothie! It’s the nut butter that adds that extra oomf in this easy smoothie recipe. Why? Almond butter is a good source of monounsaturated fat and protein and […]
BEAN TIPS: There’s always been a lively debate between dried vs. canned beans and which are better for you. Dried beans are definitely more nutritionally dense and taste richer and fresher. But most require soaking, which has become an apparent inconvenience to many people. Canned beans are a close second in terms of nutrition, and […]
HELPFUL TIP: How to make couscous fluffyYou can toss the uncooked couscous in a drizzle of olive oil before adding the liquid, which coats each grain in oil and helps them stay separate. Alternatively, add a drizzle of oil as you fluff up the grains. Use a fork to fluff the couscous—stirring it with a […]
FUN FACT: The Mediterranean diet is many things, but more than anything it’s a road map for how not to waste food! Turning stale, leftover bread into delicious recipes is an age-old tradition that spans the region’s many different cuisines. Crostini, bruschetta, Greek bread-based dips like skordalia and more are all ways in which poor […]
HELPFUL TIP: Wine in moderate consumption, sipped convivially, is a good thing! Indeed, moderate wine consumption is another one of the longevity secrets of Ikarians, who sip with friends almost daily, but always with good measure. While any dry rosé wine will do in this recipe, I highly recommend looking for one of the many […]
HELPFUL TIP: You’ve probably guessed after reading this recipe that tofu is hardly a traditional ingredient in the Blue-Zone longevity diet of Ikaria. But it is elsewhere and it is available and widely embraced among plant-loving, health-conscious Greeks! So, I’ve embraced it, too, and have discovered that its versatility and mild flavor make adapting it […]
FUN FACT: If one thing sets Greek food apart from other cuisines across the Mediterranean, it is the prevalence of purely plant-based main courses. This root vegetable stew, while inspired by the spice palette of regions a little further to the East, is a great example of a hearty, totally plant-based, real-food vegan main course. […]