CHILLED BEET-TOMATO BORSCHT
BEETROOT NUTRITION: Beets – both the greens and the bulbs – are an important part of the Ikaria diet and an important ingredient in the Greek and Mediterranean diets. The greens are nutritionally comparable to iron-rich spinach but the bulbs are also very healthy, although they contain natural sugars and carbs. Overall, beets are a […]
Farro Salad With Sundried Tomatoes, Feta And Herbs
ABOUT FARRO: Farro, a high-protein, high-fiber ancient whole-grain wheat, figures prominently in the Mediterranean diet. It looks similar to barley, though with a slightly more oblong and larger grain. Like barley, farro retains a notable amount of chew when it gets cooked. Farro and barley can be used interchangeably in most recipes. Farro is a […]
Overnight Oatmeal with Greek Honey, Bananas, and Chia Seeds
NUTRITIONAL INFO ABOUT OATMEAL: Oats are rich in carbs and fiber, including beta-glucan fiber. This fiber helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria, and increases feelings of fullness. They are also a great source of high-quality protein, with a good balance of essential amino acids. Oats are loaded with important vitamins, […]
The Simplest Spicy Shrimp
SERVING TIP: You can serve these shrimp as is, or over brown rice or quinoa.
Spinach Graviera Crustless Quiche
A TIP FOR CRUSTLESS QUICHE You can freeze your crustless quiche either whole or in slices. Leave it in the fridge overnight to defrost. It can then be served either cold or hot; reheat in the oven, covered loosely with foil until heated through.
Zucchini Veloute
ABOUT VEGETABLE SOUPS: One of my favorite ways to cook vegetables is in soups, and the variations and versatility are endless. You can make almost any vegetable into a simple but elegant soup and the beauty is in the garnishing. Drizzle thin threads of olive oil over the soup; stream a little balsamic or honey […]
Lentil Tabbouleh with Crumbled Eggs
FUN FACT: Lentil soup is the most traditional way in the Greek kitchen to cook this ancient pulse. But even the humble lentil has evolved and is now used in more sophisticated dishes, playing off tradition but totally modern, too. This easy salad is one example.
Green Pea Quiche
WHAT TO LOOK FOR IN FETA: For one it should be Greek! Feta is a protected designation of origin cheese allowed by EU law to be produced only in Greece, where it is a traditional dairy product. American “feta” is made with cow’s milk and sometimes with goat’s milk, and is generally salty and coarse. […]
Watermelon Gaspacho
In the Greek diet, we love watermelon! Watermelon is one of the summer fruits that provide great hydration and a light delicious way to enjoy a Mediterranean diet snack and or an unusual Mediterranean diet recipe! While gazpacho obviously isn’t a traditional Greek recipe, but rather a classic Spanish one, I make this all the […]
Eggplant Cutlets
WHY IS THIS HEALTHY?Eggplant is filling, but it’s also low in carbs, fat, and calories. It also has plenty of bone-building calcium and antioxidants that can help to ward off heart disease, cancer, and other chronic illnesses. Breadcrumbs in combination with high-protein chickpea flour make this coating healthier than using plain all-purpose flour or some […]
Grilled Nectarines, Arugula, Basil, And Feta
TIPS FOR GRILLING FRUIT: Did you know that you can grill just about any fruit? As long as they’re firm and not overripe, that is. Some of my favorite fruits to grill are peaches, plums, pineapple, bananas, mangoes and many more! In most cases, you’ll get best results by grilling the fruit skin on. But […]
Chickpea Greek Salad
ONION TIP: If you want to take the bite out of onions, submerge cut onions into an ice water bath for an hour, then drain and pat dry to use.