Herby Bulgur Vegetable Soup
USEFUL TIP: This is an all-weather soup and is just as delicious hot as it is chilled.
Toasted Quinoa Salad With Pomegranate, Blood Orange, And Spinach
About Quinoa: Quinoa, a nutritionally dense superfood, is technically a seed that contains a whopping eight grams of protein per serving (1 cup). It's a complete protein, containing all nine essential amino acids, something rarely found in plant-based food. And if that wasn't enough, quinoa is high in fiber, rich in vitamins and minerals, and […]
Spiced Layered Ratatouille With Homemade Harissa
SERVING TIP: This dish definitely tastes better the next day and is great at room temperature!
Mediterranean Diet Mindset
Adapt a Mediterranean diet lifestyle and mindset easily, wherever you are, by following a few basic tenets.
Spanish-style Tuna And Roasted Red Pepper Tortilla
FUN FACT: A traditional Spanish tortilla is basically a potato omelet (eggs, potatoes and onions cooked in olive oil and seasoned with salt). It’s usually eaten in the afternoon, as a light snack before dinne
Avocado Almond Coconut Smoothie
FUN TIP: You may already know that avocados can be cultivated in tropical climates. But did you know that they’re also cultivated in Mediterranean climates? There are excellent avocados from Chania, Crete, in food markets in Greece. The largest avocado producer in the world is Mexico, and other significant producers are Peru, Indonesia, Chile, and […]
Beetroot Soup With Spicy Seeds And Coconut Milk
Coconut milk is definitely not a native Mediterranean ingredient and this soup was first developed as a way to avoid using heavy cream. Coconut milk is the liquid naturally found inside of mature coconuts. Coconut cream is essentially full-fat coconut milk, culled from the white, hard coconut “meat.” Sometimes coconut cream and coconut water are […]
Greek Olive And Herb Mixed Wheat Flatbread
FOOD FOR THOUGHT: Bread, one of the most ancient foods in the world, is an intrinsic part of the Mediterranean diet. It is also the quintessential comfort food. There are many theories as to why bread is so comforting, from the physical act of kneading to the olfactory pleasure brought on by the mere smell […]
Pan-seared Tofu With A Ouzo and Pomegranate Glaze
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 […]
HOT OR COLD YOGURT SOUP WITH SPICY GRILLED EGGPLANT, MINT AND POMEGRANATE MOLASSES
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 […]
Greek-style Warm Broccoli Salad With Lemon, Olive Oil, Herbs And Pine Nuts
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 […]
GRILLED POLENTA WITH KALAMATA OLIVE CONFIT
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 […]