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Healthy Mediterranean Cooking at Home

Category Archives: wheat berries

The Mediterranean countries include France, Spain, Italy, Greece and Portugal along the north; Turkey, Syria, Lebanon and Israel on the east; and the African countries of Egypt, Libya, Algeria, Morocco and Tunisia on the south. The Mediterranean countries utilize many of the same ingredients but each country has a unique way of creating recipes with those same ingredients. So far in this series, I have written about Mediterranean cuisine in general and about the countries of Portugal, Spain, France, Italy and Greece. This series continues with the country of Turkey.

Turkish cuisine varies across the country. The cooking of Istanbul, Bursa, Izmir and the rest of the Aegean region inherits many elements of the Ottoman court cuisine, with a lighter use of spices, a preference for rice over bulgur, koftas and a wider availability of vegetable stews (türlü), eggplant, stuffed dolmas and fish. The cuisine of the Black Sea Region uses fish extensively, especially the Black Sea anchovy (hamsi) and includes maize dishes. The cuisine of the southeast (e.g. Urfa, Gaziantep and Adana) is famous for its variety of kebabs, mezes and dough-based desserts such as baklava, şöbiyet, kadayıf and künefe. In the western parts of Turkey, where olive trees grow abundantly, olive oil is the major type of oil used for cooking.

The cuisine of Turkey’s Mediterranean regions are rich in vegetables, herbs and fish. Although meat-based foods such as kebabs are the mainstay in Turkish cuisine as presented in restaurants and literature, native Turkish daily meals, however, largely center around rice, vegetables and bread. Dolma, rice and meat stuffed vegetables, are frequently prepared throughout the country, most often with peppers, grape leaves or tomatoes. The eggplant is the country’s most beloved vegetable, with zucchini a popular second and then beans, artichokes, cabbage, usually prepared in olive oil. Pilav (pilaf), Turkish rice, is a common filling for dolmas, as well as a common side dish. Various grains are used to make pide (flat bread), simit (sesame rings) and börek, a flaky, layered pastry filled with meat or cheese that is often eaten for breakfast.

Frequently used ingredients in Turkish specialties include: lamb, beef, rice, fish, eggplant, green peppers, onions, garlic, lentils, beans, zucchini and tomatoes. Nuts, especially pistachios, chestnuts, almonds, hazelnuts and walnuts, together with spices, have a special place in Turkish cuisine, and are used extensively in desserts or eaten separately. Semolina flour is used to make a cake called revani and irmik helvasi. Preferred spices and herbs include parsley, cumin, black pepper, paprika, mint, oregano, pul biber (red pepper), allspice, urfa biber and thyme. Olives are also common on various breakfast and meze tables. In Turkey ‘iftars’ (the breaking of fasts) are generally opened with date palms. “Beyaz peynir” and yogurt are part of many dishes at that meal, including börek, manti, kebab and cacik.

Turks enjoy three meals a day. Kahvalti (kah-vall-tuh), or breakfast, is generally a light meal consisting of fresh tomatoes, beyaz (salty cheese), black olives, bread with jam and honey and an occasional soft-boiled egg. Freshly baked bread and tea are almost always present. Sucuk (a spicy sausage) and pastirma (seasoned beef) are frequently prepared in the wintertime. Those in a hurry often stop at a street cart or büfe (food stand) to grab a quick börek , a flaky, mince or cheese filled pastry, or simit, a bread ring topped with sesame seeds. Muslims do not consume pork products, making bacon absent from most menus.

Öyle yemek (oy-leh yem-eck), or lunch, is traditionally a heartier (and warmer) meal than breakfast. Çorbalar, or soups, are served in a variety of ways, and most commonly include lentils and vegetables and meats. Larger lunch items include baked lamb or chicken served with peppers and eggplant, and fresh grilled fish with a side of lemon. Rice and bulgar pilaf dishes are also popular. Lahmacun (lah-mah-jun), Turkish pizza, is popular among children. It consists of a thin crust and a layer of spicy ground lamb and tomato sauce. Tost, a grilled cheese sandwich, is also popular.

Akam yemek (ak-sham yem-eck), or dinner, is the largest meal of the day. Mezeler (or mezze, singular), are “appetizers” served before the main meal. Most mezeler dishes are large enough to comprise an entire meal by themselves. Salads, soups, pilaf-stuffed fish and köfte (fried minced meatballs) can leave diners quite full. A meat dish accompanied by starchy vegetables (such as potatoes) typically follows. Seasonal fresh fruits or milky puddings are most often enjoyed for dessert.

Turks are extremely hospitable and enjoy company. They will welcome even unexpected guests with Turkish coffee. Meals are traditionally served on a large tray, placed on a low table or on the floor. The family and guests sit on cushions on the floor around the prepared foods. To avoid accidentally insulting the host, it is best to not refuse second or third helpings. It is also customary to remove one’s shoes at the door and offer a small gift to the host for their generosity.

Source: Food In Every Country

Make Some Turkish Recipes At Home

There is a metric conversion tool in the right hand column of this blog page, should you need it.

Εggplant Spread

This eggplant dish is usually served as a dip or spread with pita bread or vegetable sticks but can also be served as a side dish to any barbecue cookout.

Ingredients

3 large, round eggplants-aubergines
100 gr of olive oil
1 lemon
1 onion
Salt & white pepper
Parsley

Directions

Chop the onion and place in 1 cup of water.

Rinse and dry the aubergines and prick them with a fork.

Bake the aubergines in the oven (375 degrees F) or on a charcoal grill for about an hour.

Remove from the heat and cool

Peel off the skin, remove the seeds, cut them in long slices and lay on a cutting board.

Mash them with a wooden spoon or a pestle.

Drain the onion well. Put the aubergines in a bowl add the onion, the salt, pepper and blend by hand or in a processor.

Add lemon and oil and whisk the mixture well.

Sprinkle with finely chopped parsley.

Turkish Grandma’s Wheat Soup

(Buğday Çorbasi)

Ingredients

1 ½ cups shelled whole wheat kernels
4 cups of yogurt
6 cups of chicken broth or stock
1 egg
1 tablespoon all-purpose flour
1 tablespoon butter
Mint leaves
Aleppo pepper
Salt

Directions

Soak the wheat overnight in water. Drain well.

Place the yogurt in a sieve lined with cheesecloth and let the excess liquid drain out for a minimum of 5 to 6 hours, or overnight if possible.

Place the wheat in a large pot with the chicken broth and bring to a boil. Reduce the heat to a simmer and cook, covered, for 45 to 60 minutes.

Remove the pan from the heat and strain the soup. If desired, puree in food processor.

Place the strained yogurt in a small pan with the egg and flour over medium heat, constantly mixing well. This will help prevent curdling.

If the mixture is too thick you can add ¼ cup of water. Cook over low heat, stirring constantly until the mixture bubbles.

Remove the pan from the heat and whisk it into the wheat mixture, cooking over low heat and adding more chicken broth or water if the soup is too thick.

Stir in salt and pepper to taste and adjust seasoning if needed.

In a small skillet melt the butter and when it is hot and sizzles turn the heat off and quickly add a handful of mint leaves and Aleppo pepper to taste, mixing well. Pour in circles on top of the soup.

Mini Kebabs

Ingredients

For the kebabs
½ kg lean ground beef or lamb, minced
2 thick slices of day old bread
2 tablespoons tahini
½ clove of garlic, finely chopped
2 tablespoons sesame seeds
1 teaspoon cinnamon
1 teaspoon cumin powder
Salt and pepper to taste
12 wooden skewers, soaked in water
Olive oil

For the yogurt dip
250 ml. Greek yogurt, 2% fat
1 tablespoon mint, fresh (chopped) or dried
½ teaspoon cumin
Salt, pepper

For serving
Chopped parsley
Chopped tomatoes
Mini pita breads

Directions

Soak the bread in water until completely soft.

Drain well and knead in the beef together with all the remaining kebab ingredients until you have a homogeneous mix.

Season well according to taste.

Take about 2 tablespoons of the mixture and form oblong sausage-shaped kebabs. Thread these onto the soaked wooden skewers.

Cover with plastic wrap and place in the refrigerator for a couple of hours to firm up.

Heat an outdoor grill and oil the grates.

Brush the kebabs with olive oil, place them on the grill for 20 minutes turning frequently, until golden.

To make the yogurt dip, combine all the ingredients and season well.

Serve 2 kebabs per person, on warm pita bread topped with parsley and chopped tomatoes with the dip on the side.

Chickpea and Couscous Croquettes

Ingredients

300 gr boiled chickpeas
125 gr couscous, soaked for 20 minutes in hot water, squeezed
3 tomatoes, peeled and seeded
3 onions, cut into thick slices
½ cup red wine
2 tablespoons soy sauce
2 tablespoons mustard
2 garlic cloves
1 bunch parsley
4 tablespoons olive oil
Rosemary, thyme

Directions

Put the couscous, chickpeas, onion, tomato, wine, soy sauce, mustard, garlic, parsley and olive oil into the food processor.

Add rosemary, thyme and salt and pepper to taste. Blend the mixture. Leave in the refrigerator for at least one hour to thicken.

Shape the mixture into medium-sized round croquettes and fry them in hot oil until golden brown. Drain.

Serve with a yogurt sauce:

Mix 1 cup strained yogurt with 4 tablespoons of olive oil, 1 finely chopped tomato, 1 tablespoon finely chopped parsley, 1 grated garlic clove and 1 pinch each cumin and coriander powder.

Seker Pare

These traditional Turkish cookies are called seker pare which means sweet bits in Turkish.

Ingredients

300 gr flour
180 gr semolina
240 gr butter, melted
170 gr icing sugar
2 eggs
1 ½ teaspoons baking powder
½ teaspoon salt
45-50 almonds, blanched
750 gr sugar
600 ml water
½ tablespoons lemon juice

Directions

Preheat the oven to 347F/175C.

Prepare the syrup. Boil the water, sugar and lemon juice for 10 minutes; allow to cool.

Break the eggs into a glass bowl, add the icing sugar and blend with a hand-held mixer for 3 – 5 minutes.

Add the melted butter, baking powder and salt and continue to mix for a further 5 minutes.

Finally, add the flour and semolina and knead until the dough becomes smooth and uniform.

Break off a piece of dough (walnut sized), roll into a ball, press the top lightly between the palms of the hands and place on a greased baking pan. Do the same with the rest of the dough.

Insert an almond into the center of each ball. Bake for 30 – 40 minutes.

When ready, remove the cookies from the oven and pour the cold syrup over.

Leave them in the syrup for 1 hour before serving.

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grains cover

Grains are made up of three parts: the bran, germ and endosperm. The bran is the high-fiber outer coating. The germ is the protein and nutrient dense portion. The endosperm is a source of carbohydrate, along with some protein. A grain is “whole” if these three parts have been left intact. If it’s processed (e.g., cracked, rolled), it’s still considered a whole grain, if it retains its original balance of nutrients. When grains are refined, the bran and germ are removed (taking many nutrients with them), leaving just the endosperm. An example of a refined whole grain is white rice (though usually white rice is enriched to replace some of the nutrients stripped during processing).

grains wheatberries

Wheat berries

The terms “hard” and “soft” refer to the protein and gluten content of wheat. Hard wheat is made into pasta and bread flour, while soft wheat (lower in protein and gluten) is milled into pastry flour. Wheat berries can be cooked whole for a variety of sweet and savory dishes. Once cooked (simmered in boiling water for up to an hour), they are a great addition to soups, stews, salads and desserts.

grains polenta

Polenta

Polenta is made from ground corn, as is cornmeal. They differ in how they’re ground (in both the method and the fineness of the grind). Polenta makes a delicious base for sauces (ragu, mushroom, gorgonzola) and sausages; it’s also good grilled or layered in casserole dishes.

grains short brown

Short Grain Brown Rice

Short Grain Brown Rice has fat kernels that are plump and round. They have a high starch content, which helps keep it moist and sticky. Short grain rice can be used for risotto if soaked overnight or parboiled before making the risotto.

Warm Farro and Mushroom Salad

Farro

Farro is the Italian name for emmer wheat, an ancient strain of hard wheat from the Fertile Crescent in western Asia. Often confused with spelt due to their similar taste and texture, farro comes in perlato (pearled) and semi-perlato (semi-pearled); opt for semi-perlato as it has more of the fiber-and nutrient-rich bran intact (or buy whole farro if you can find it). It comes in three grades: long, medium or cracked. If you purchase long or medium farro, you will need to crack it yourself in a coffee grinder or blender for maximum freshness.

Farro is beloved in Italy – and more recently in North America and other European countries as well – for its roasted, nutty flavor and distinctive chewy texture. Because farro contains a starch similar to that found in Arborio rice, it behaves much like risotto, releasing a creamy, binding liquid when cooked. But unlike risotto, farro doesn’t become gummy; instead, it retains its tender, distinct bite, even if it sits awhile after cooking.

Farro’s tough husk makes it more difficult to process than other commercially produced grains, but that husk also helps protect the grain’s vital nutrients. With a higher fiber and protein content than common wheat, farro is also rich in magnesium and B vitamins. As a type of wheat, farro is unsuitable for those with celiac disease, gluten intolerance or a wheat sensitivity or allergy.

Note: as with all grains, pearled farro will take less time to cook than semi-pearled, which will take less time to cook than whole.

Cooking time: 25-40 minutes. Liquid per cup of grain: 2 cups

How to cook farro: Combine with water in a pot and bring to a boil. Reduce heat to low, cover and simmer for up to 40 minutes, or until grains are tender and have absorbed all of the liquid.

grain stew

Farro and Chicken Stew

Ingredients

  • 1 cup semi pearled farro
  • 2 cups water
  • 1 1/2 pounds skinless, boneless chicken breast halves
  • 3 cups chicken broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 cups chopped onions (2 large)
  • 2 cups chopped zucchini (2 small)
  • 1 cup chopped carrots (2 medium)
  • 2 chopped celery stalks
  • 1 tablespoon olive oil
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon crushed red pepper
  • 1 14 ½ ounce can diced tomatoes, undrained
  • 1 6 ounce can tomato paste
  • Parmesan cheese (4 ounces), grated

Directions

Rinse farro. In a medium saucepan bring 2 cups water to boiling. Stir in the farro. Return to boiling; reduce heat. Simmer, covered, for 20 to 25 minutes or until farro is tender. Drain.

In a large skillet bring the 3 cups of chicken broth to boiling. Add the chicken breasts, salt and pepper. Reduce heat. Simmer, covered, for 12 to 15 minutes or until no longer pink (165 degrees F). Using a slotted spoon, transfer chicken to a cutting board. Cool slightly. Coarsely chop or shred chicken. Set aside. Reserve broth.

In a 4-quart Dutch oven heat the olive oil and add the onions, zucchini, celery and carrots. Cook for 5 minutes or until tender. Stir in oregano and crushed red pepper. Stir in reserved broth, tomatoes and tomato paste. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes. Stir in cooked farro and chopped or shredded chicken. Cook and stir until heated through. Top with grated cheese.

grains casserole

Breakfast Polenta Casserole

Ingredients

  • 1/4 cup red onion (1 small), diced small
  • 1 1/4 cups unpeeled Yukon gold potatoes (1 large), diced small
  • Salt
  • Freshly ground black pepper
  • 6 ounces Italian pork sausage, casings removed
  • 3 cups water
  • 1 cup coarse polenta
  • 1 teaspoon Italian seasoning
  • 5 large eggs
  • 2 tablespoons olive oil, divided
  • 1/2 cup grated Parmesan cheese
  • 2/3 cup shredded sharp cheddar cheese

Directions

The night before serving:

Heat 1 tablespoon of olive oil in a medium skillet and sauté the onions over medium-low heat until golden brown. While the onions are cooking, steam the potatoes in a small amount of water in a covered pot until they are tender.

Add the steamed potatoes to the onions, season with salt and pepper and cook the potato/onion mixture until the potatoes are browned. Set aside in a covered bowl.

Cook the sausage, breaking it up as it cooks, until it is no longer pink. Drain and cool. Refrigerate the onion-potato mixture and the sausage separately overnight.

The next morning:

Preheat the oven to 350°F.

To prepare the polenta,

Bring 3 cups of water to a boil. Whisk in the polenta, Italian seasoning and a ½ teaspoon of salt. Cook the mixture over low heat, stirring occasionally, until thick and smooth (approximately 7 minutes).

Pour the polenta into an ungreased 9×13-inch baking dish. It will firm up as you scramble the eggs.

Beat the eggs in a small bowl and season with salt and pepper. Heat 1 tablespoon of olive oil in a skillet over medium heat. Pour in the eggs and scramble them until slightly firm but still wet. Remove from the heat. (The eggs will finish cooking in the oven.)

Spread the potato mixture, sausage, Parmesan and cheddar over the polenta. Pour the eggs on top of the entire dish. Bake until heated through and the cheese is melted and bubbly, about 15-20 minutes. Cool slightly and serve.

grains peppers

Farro-Stuffed Peppers

Ingredients

  • 1 (14 ½) ounce can vegetable broth
  • 1 cup farro
  • 1 cup water
  • 1 ½ cups corn
  • 1 tablespoon olive oil
  • 1 teaspoon Italian seasoning
  • 1/2 cup sliced green onions
  • 1 cup chopped zucchini
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 8 ounces fontina cheese, shredded (2 cups)
  • 1/2 cup snipped fresh basil
  • 4 large red sweet peppers

Directions

In a medium saucepan combine broth, farro and water. Bring to boiling. Reduce heat, cover, and simmer about 30 minutes or until farro is tender. Drain farro, reserving 1/2 cup of the cooking liquid; set both the farro and cooking liquid aside.

Preheat oven to 400 degrees F.

In a large skillet heat the oil over medium heat. Stir in the Italian seasoning. Add corn and green onions. Cook for 2 minutes, stirring occasionally. Add zucchini and cook for 2 minutes more. Stir in reserved farro, salt and black pepper; cool slightly. Stir in 1/2 of the cheese and 1/2 of the basil.

Cut peppers in half lengthwise. Remove and discard seeds and membranes from the peppers. Fill pepper halves with the farro mixture. Place stuffed peppers in a 3-quart rectangular baking dish. Pour the reserved cooking liquid into the dish around the peppers. Cover dish with foil.

Bake for 30 minutes. Remove foil. Sprinkle with remaining cheese. Bake, uncovered, about 15 minutes more or untilthe  peppers are crisp-tender and cheese is melted. Sprinkle with remaining basil.

grains risotto

Brown Rice Risotto

Add your favorite ingredients, if you wish.

Ingredients

  • Salt
  • 1 cup short-grain brown rice
  • 3 tablespoons olive oil
  • 1 medium onion or large shallot, chopped
  • Black pepper
  • 1/2 cup dry white wine
  • 4 cups any chicken or vegetable stock
  • 1/2 cup grated Parmesan, optional
  • 1/2 cup chopped fresh basil or parsley

Directions

Bring medium pot of water to a boil and add salt to taste. Stir in brown rice, adjust heat so that water bubbles steadily, and cook without stirring, until rice is swollen and half-tender, 10 to 15 minutes. Drain. (Alternate, soak rice in water to cover overnight. Drain)

Put oil in a large, deep skillet over medium heat. When it’s hot, add the onion or shallot and cook, stirring occasionally, until it softens, 3 to 5 minutes. Add rice and cook, stirring occasionally, until it is glossy and coated with oil, about 5 minutes. Sprinkle with salt and pepper; add the wine. Stir and let liquid come to a boil. Reduce heat slightly.

Begin to add the stock, about ½ cup at a time, stirring after each addition and every minute or so. When the stock is just about evaporated, add more. Keep the heat medium to medium-high and stir frequently.

When rice is just about tender and mixture is creamy, add the Parmesan, then taste and add more salt or pepper (or both) if necessary. Garnish with basil or parsley and serve.

grain oie

Italian Pastiera (Wheat Berry Pie)

Pastry

  • 4 cups all-purpose flour
  • 2 tablespoons sugar
  • 1/2 teaspoon salt
  • 7 tablespoons very cold unsalted butter
  • 4 eggs
  • 1 tablespoon grated lemon rind
  • 3 or 4 tablespoons icy water as needed

Directions

Put the flour, sugar and salt in a food processor bowl fitted with the metal blade. Pulse to mix the dry ingredients.

Cut the butter into 1/2 inch cubes and drop them in through the feed tube along with the lemon zest and pulse the machine in short bursts, about 10 times. The mixture should be crumbly.

Put in the eggs and pulse a few times to mix the eggs into the dry ingredients.

Sprinkle 3 tablespoons of water on top of the dough. Pulse 6 times for just a second or two. The dough should resemble cottage cheese. Pick up some dough and press it together. If it doesn’t hold together, add another teaspoon of water until the dough holds together.

Scrape the dough onto a floured board and knead to form a smooth, tight dough.

Press into a flat disc and wrap the dough in plastic. Refrigerate for a few hours before using.

Filling

  • 32 oz. ricotta, drained
  • 2 eggs, beaten
  • 1/2 cup sugar
  • 1 tablespoon orange flower water (or orange flower oil)
  • 1/2 cup minced candied citron, lemon peel and orange peel
  • 1/3 cup hulled wheat berries soaked overnight and boiled in lightly salted water for about 30 minutes or until tender. (Use pearl barley or cooked rice if you can’t get the wheat berries.)

Directions

Put the ricotta, eggs, sugar and orange flower water in a large bowl and mix the ingredients well.

Mix in the candied fruit and wheat berries.

To Assemble the Pastiera

Butter and flour a 9 inch springform pan.

Cut off about 1/3 of dough and set aside.

With a rolling-pin, roll out the remaining pastry dough to about 15 inches in diameter. It should be about 1/8 inch thick. Flour the board and top of the dough to avoid the dough sticking to either the board or the rolling-pin.

Place the dough in the pan to fully cover the bottom and sides.

Cut off any excess dough from the pan rim. If the dough breaks just patch it.

Pour in the ricotta mixture.

Tap the pan on the board to ensure the filling is well settled.

Roll out the reserved dough into a 9×12 inch rectangle (the pastry should be about an 1/8 inch thick) and cut 1/2 inch lattice strips on a diagonal.

Loosely place the lattice on top of the ricotta mixture. (You can brush a beaten egg wash on the lattice and rim crust to get a more golden color.)

Bake in a 350 degree oven for about 45 minutes or until the ricotta filling is well set and a skewer place in the center comes out dry. Rotate the pastiera once to ensure even baking.

Dust the top with confectioners sugar. Serve at room temperature.



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