Traybake Roasted Fish Fillets and Vegetable “Briam”
This Mediterranean-inspired traybake is a vibrant, healthy, and simple meal, showcasing the flavors of fresh fish, seasonal vegetables cooked up the traditional Greek briam style, and herbs—all roasted together with extra virgin Greek olive oil for a delicious, fuss-free dinner. I use PJ Kabos Family Reserve Organic Medium Extra Virgin Greek Olive Oil for this.
Ikaria Fresh Bean and Corn Stew
Ikaria Fresh Bean and Corn Stew is a great between-the-seasons one-pot recipe packed with deliciousness and healthy plant-based ingredients.
Grilled Whole Fish and Summer Vegetables
Grilled whole fish and summer vegetables combines two iconic sets of ingredients in the Greek diet. Grilled whole fish is always a favorite, and regional Mediterranean diet fish such as bream are great on the grill. As for the veggies, almost anything in season will do. Remember to h ave great extra virgin Greek olive […]
Homemade Phyllo Pastry
To make this classic Greek recipe for homemade phyllo pastry is a lot easier than most people think. I devote a class to it and to the wonderful seasonal savory pies that are part of the Ikaria traditions, when I run my seminars on the island. Keep in mind, too, that the variety of savory […]
Avocado Tzatziki
Tzatziki, the classic Greek yogurt-cucumber dip, has grown in stature in recent years, as chefs experiment with mixing more than just cukes into a thick bowl of Greek yogurt. Indeed, avocado and yogurt make a perfect Mediterranean diet ingredients pairing! You can play around with the herbs. Cilantro, mint, parsley, dill and basil all work […]
Quinoa With Corn Salad And Pistachios
THE IMPORTANCE OF HERBS IN THE MEDITERRANEAN DIET: Herbs are widely used in the Mediterranean Diet. They are used not only as flavor enhancers but also because of their medicinal properties. The contribution of the traditional herbs of the region to good health is indeed incredible. Herbs such as parsley, oregano, rosemary and, thyme, marjoram […]
Puff Pastry Stuffed With Spinach And Gorgonzola Cheese
EGG WASH TYPES & THEIR USE: Egg wash is the mix of eggs beaten with water, milk, or cream. It’s the finishing touch applied to baked goods before baking. It creates a golden-brown gloss that makes them irresistible. When it comes to egg washes with water, the main difference is the following: Egg white + […]
Vegan Risotto With Red Bell Pepper And Sweet Corn
STOCK FOR RISOTTO TIPS: A good stock is essential for a good risotto. Its temperature is very important – it should be hot and simmering and kept at this temperature throughout cooking the dish. Most of us will use store-bought stock for risotto, which is fine, but make sure to look for low-sodium stocks and/or […]
Hummus With Squash And Pumpkin Seeds
PUMPKIN SEEDS NUTRITION FACTS: Pumpkin seeds contain many antioxidants, iron, zinc, magnesium, and several other nutrients and plant compounds. There are many ways to incorporate them into your diet: As a snack, raw or cooked, salted or unsalted. They can be added to granola, Greek yogurt, and smoothies. Also, they can be added to any […]
Cauliflower Salad With Cabbage, Kiwi, Tomatoes, And Sprouts
KIWI NUTRITION FACTS: Kiwis are a great source of vitamin C, an effective antioxidant in the body, protecting cells against oxidative destruction. It’s also involved in immune function. Kiwis also contain a host of other nutrients and vitamins, including potassium, copper, vitamin K, folate, and vitamin E. Kiwis are low in calories, protein, and fat […]
Mushroom Wild Rice Soup With Scallion Greens
ABOUT WILD RICE – NUTRITION: Wild rice is a nutrient-rich food and contains manganese, phosphorus, magnesium, and zinc. It’s also gluten-free and has more protein than regular rice. SOAKING VS NOT SOAKING: Soaking wild rice is beneficial but unnecessary. It’s usually done to reduce the cooking time; however, it doesn’t affect the texture of the […]
Garlicky Broccoli Spaghetti
BROCCOLI NUTRITION: Broccoli is rich in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It also has more protein than many other vegetables. RED PEPPER FLAKES VS CHILE PEPPER FLAKES: Whereas most red pepper flakes are a mix of peppers, mostly cayenne, chile flakes are generally made from a single type of […]