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 […]
MUSHROOMS VS MEAT: Mushrooms have “umami,” which is sometimes called the fifth taste (along with sweet, salt, sour and bitter). We have specific receptors for this taste, which is why mushrooms are such a great meat-replacement. But beyond that, mushrooms are better for us than meat in so many ways. They are packed full of […]
YOGURT KNOW-HOW: Warm and cold yogurt soups abound all over the Eastern Mediterranean. From the Syrian lamb-yogurt soup called shakrya to Turkish yogurt soups, the variety is impressive and spiciness is almost always part of the flavor palette, counterbalancing the cool, refreshing qualities of really good yogurt. Yogurt and Yogurt Substitutes: If you’re using real […]
HELPFUL TIP:Roast raw pine nuts on a tray in a 350℉ (180℃) oven for about 10 minutes, shaking halfway through. They can also be toasted on top of the stove in a heavy skillet, stirring often until they turn golden. Keep a close eye on the pine nuts as they can very quickly move from […]
A LITTLE HISTORY AND A HELPFUL TIP: Corn has been an important part of the original Ikaria diet, in so far as one can claim that, with corn being a New World crop. But what I mean is that once established in the Mediterranean, for almost half a millenium now, it became something people could […]
PRACTICAL TIP – KNIFE SKILLS 101!:A paring knife, small and pointy, is ideal for the incisions. Knives which are continually used must always be kept sharp—a blunt or dull knife is dangerous because it requires more pressure and is more likely to slip and cause an injury.
HOW TO MAKE A GLUTEN-FREE TABBOULEH:Bulgur is one of the oldest grain products in the Eastern Mediterranean, as wheat is one of the three members of the holy trinity of Mediterranean Diet plants (the other two being the olive tree and grape vine). But in these gluten-intolerant times, knowing some viable substitutes for much-maligned wheat […]
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 […]