Vegan Broad Bean Salad with Tomatoes and Mint
FAVA – BROAD BEANS: Fava beans, aka broad beans, have a fascinating history. They have been part of the Mediterranean diet forever, albeit with some reservation. They were among the few plant-based foods prohibited by the ancient Greek mathematician Pythagoras, who had a large cult following and preached a vegetarian diet. Although fava beans are […]
Sweet Potato Brownies with Greek Honey
You can freeze the brownie pieces for about 10 minutes just after cooling them down on the rack, a trick that will give them an intensely fidgy texture.
Bread Salad With Tomatoes, Mint & Red Onions
A LITTLE HISTORY: If you’re using Cretan barley rusks, here is a little history: Barley rusks, a traditional Cretan bread product, are essentially double-baked bread, made with barley flour and usually with a little whole wheat flour added to the mix. Making rusks used to be a common practice for families that could not bake […]
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, […]
Fanned Eggplant with Feta, Tomato and Herbs
MORE ABOUT THE EGGPLANT: The eggplant is one of the most loved vegetables in Greek cuisine. It’s an ideal partner to quintessential Greek and Mediterranean ingredients like onion, garlic, tomato, zucchini, and peppers. There are many eggplant varieties in Greece, from the light purple, long Tsakonitiki from the Peloponnese to small and large flask-shaped eggplants […]
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.
Melon, Cucumber & Lime Juice
NOTE: Melons are rich in nutrients, they may help to reduce blood pressure due to its high potassium and low sodium content. Honeydew melon contains several nutrients that are vital for repairing and maintaining strong bones, including folate, vitamin K and magnesium.
Tomato Soup With Bulgur and Yogurt
NOTE: Bulgur wheat is a cracked wheat made by blanching the hulled kernels of the grains, which are then crushed into smaller fragments. It’s rich in magnesium, manganese, vitamin B and iron. It’s also high in fibre as it’s made from a whole grain. It contain gluten, so should be avoided by people with coeliac […]
Fresh Pea, Broccoli & Greek Yogurt Frittata
Nutrition tip: A frittata is easy midweek dinner solution and packed with vitamins A and D. Eggs are an excellent source of protein. They contain all nine essential amino acids, and both the white and yolk contain this important nutrient.Egg yolks are an excellent source of choline, which is essential for brain health and development. […]
Mixed Berry Smoothie Bowl
Note: This can be breakfast, lunch or dinner! Think of healthy smoothies as the Mediterranean Diet on the go. You can switch out the milk for soy or almond milk, or even Greek yogurt or buttermilk.