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Healthy Mediterranean Cooking at Home

Category Archives: Iced Tea

Lunch Menu

Iced Tea
Deviled Eggs
Stuffed Mini Peppers
Mediterranean Grilled Tuna Salad
Spinach Triangles with Tzatziki Sauce
Bread Sticks, Pickles
Dessert: Almond Sponge Cake with Strawberries and Cream

Iced Tea

Republic of Tea: 1 Peach Ginger Iced Tea Bag and 4 Naturally Sweet Tea Bags
Slices of Lemon, Lime and Oranges
Prepare the tea according to package instructions. Pour into a serving pitcher and chill.
To serve: Pour into tall glasses, add ice cubes and fruit slices before serving.

Mediterranean Grilled Tuna Salad

Ingredients

Tuna Marinade

2 tablespoons extra virgin olive oil
1 tablespoon lemon juice (plus lemon wedges for serving)
2 tablespoons finely chopped fresh flat-leaf parsley
1 tablespoon chopped fresh oregano
2 cloves garlic—grated
1/2 teaspoon sea salt
1/2 teaspoon fresh ground black pepper
1 lb tuna fillet, one inch thick

For the Salad

2 tablespoon fresh lemon juice
1/2 cup mayonnaise
1 tablespoon Dijon mustard
1/4 cup bottled roasted red peppers , drained and chopped
5 Kalamata (brine-cured) black olives , pitted and chopped
1 large celery rib , chopped
1 shallot, finely chopped
2 tablespoon Italian parsley , chopped
1 teaspoon celery seed
Salt and black pepper, to taste
2 tablespoons toasted pignoli (pine nuts) or basil for garnish

Directions

To grill the tuna:

Combine the marinade ingredients in a measuring cup. Place the tuna in a glass dish and pour the marinade over the fish. Chill for one hour.

Cook the tuna on a hot grill for about 10 minutes or cooked through, turning and brushing regularly with the marinade.

Cool the tuna and wrap in plastic. When cold, flake the tuna.

To make the tuna salad:

Whisk together lemon juice and mayonnaise in a bowl. Add the flaked tuna and the remaining ingredients and combine. Season with pepper. Chill until serving time. Garnish with toasted pine nuts just before serving.

Stuffed Mini Peppers

Ingredients

16 mini sweet peppers
1 teaspoon anchovy paste
2 tablespoons finely chopped onion
2 tablespoons finely chopped celery
3/4 cup Italian seasoned panko breadcrumbs
1/2 cup Parmigiano Reggiano cheese, grated
2 tablespoons fresh parsley, chopped finely
2 tablespoons fresh basil, chopped finely
1/4 teaspoons cayenne pepper
1 lemon, zested
1/4 cup extra virgin olive oil
Salt and pepper, to taste

Directions

In a large rimmed baking pan with heavy-duty foil. Spray lightly with olive oil cooking spray. Preheat oven to 400 degrees F.

Cut the peppers in half so they will lay flat. Lay the peppers on the baking sheet, cut side up. Season the insides of the peppers with salt and pepper.

Mix the breadcrumbs, cheese, anchovy paste, onion, celery. herbs, cayenne pepper and the lemon zest together in a bowl. Toss thoroughly.

Fill the peppers with a little of this mixture and then drizzle the olive oil over the peppers. (If you are making these ahead of time, just cover with some plastic wrap and put them in the refrigerator until you’re ready to cook them.)

Roast for 15 – 20 minutes, until the peppers are soft and the breadcrumb mixture is golden.

Deviled Eggs

Ingredients

6 large eggs
¼ cup finely chopped onion
¼ cup finely chopped celery
¼ cup olive oil mayonnaise
1 teaspoon Dijon mustard
¼ teaspoon salt
¼ teaspoon black pepper
2 tablespoons chopped chives

Directions

Place the eggs in a saucepan just large enough to hold the six eggs. Cover with cold water and place the pot over high heat. Bring to a boil, turn off the heat and cover the saucepan.

Let the eggs rest in the hot water for 12 minutes. Drain the water from the pot and add some ice cubes and cold water to cover the cooked eggs.

Let them cool until you can handle the eggs without burning your fingers.

Gently tap the eggs in several places and remove the shells. Place the peeled eggs on paper towels to dry.

Cut the eggs in half lengthwise. Carefully remove the yolks and place in a mixing bowl. Mash the yolks with a fork. Add the onion, celery, mayonnaise, mustard and salt and pepper. Mix well.

With a spoon fill each egg where the yolk had been with some of the mixture.

Place the eggs on a serving platter and chill. Sprinkle chives over the eggs and serve.

Spinach Triangles

Let the package of filo dough sit in the refrigerator overnight to defrost. Any remaining dough can be kept in the refrigerator well wrapped in plastic for four weeks or it can go back into the freezer.

Makes about 16 triangles

Ingredients

One 10-ounce package frozen chopped spinach, thawed and squeezed dry
3 scallions (green onions), minced
2 cloves minced garlic
1/2 cup fresh parsley, chopped
1 tablespoon fresh oregano, minced
1 cup Feta cheese, crumbled
4 ounces cream cheese, at room temperature
2 eggs, beaten
Salt and pepper to taste
48 sheets filo dough, thawed
Olive oil
Tzatziki, recipe below

Directions

In a mixing bowl, combine the spinach with the scallions, parsley, dill, cheeses, eggs, salt and pepper until smooth.
Keep the filo dough not being used, covered with a damp cloth to prevent drying, while you work on the triangles.

Spread one sheet of the dough on a cutting board and brush with some olive oil. Place a second sheet of dough on top and brush with oil. Repeat with a third sheet.

Cut the layered filo in half lengthwise. Place one tablespoon of filling about 1″ from the corner of each strip. Fold one corner of fillo diagonally across to the opposite edge to form a triangle.

Brush lightly with oil. Continue to fold the triangle onto itself. Brush the outside of the triangle with oil and place the triangles seam side down on parchment covered cookie sheets at least 1” apart.Repeat until all the filling is used up.

Bake in a preheated 350ºF oven for 20 to 25 minutes or until golden brown.

Rolls can be made ahead and reheated just before party time.

Serve hot with Tzatziki Sauce.

Tzatziki Sauce

Ingredients

1 cup peeled and seeded cucumber, finely chopped
1/3 cup plain 2% reduced-fat Greek yogurt
1/3 cup sour cream
1 tablespoons chopped fresh dill
1 tablespoon fresh squeezed lemon juice
1/2 teaspoon kosher salt
1/8 teaspoon black pepper
1 garlic clove, minced
1 tablespoon extra virgin olive oil

Directions

Place the chopped cucumber in a fine mesh colander and sprinkle with ¼ teaspoon of salt.

Place the colander over a bowl and let the cucumbers drain for one hour.

Turn the cucumbers over on paper towels. Squeeze all the water out.

Combine the cucumber and remaining ingredients in a small bowl; cover and chill at least 1 hour.

Almond Flour Sponge Cake

Cake

4 large eggs, at room temperature
1/2 cup + 2 tablespoons sugar, divided
1 teaspoon almond extract
1 1/2 cups almond flour
1 teaspoon baking powder
1/4 teaspoon salt
Vegetable oil for the pan

For the strawberry topping:

2 cups sliced fresh strawberries
1-2 teaspoons sugar (or more, depending on how sweet your strawberries are)

For the whipped cream:

1 pint heavy cream, well chilled
¼ cup powdered sugar
1 teaspoon pure vanilla extract

Directions

Preheat the oven to 350°F. Lightly grease an 8″ round cake pan with oil. Swirl the oil in the pan and make sure it goes up the sides.

Sprinkle the 2 tablespoons of the sugar listed in the ingredients onto the bottom of the pan.

Separate the egg yolks from the whites.

Using an electric mixer or stand mixer, whip the egg whites until they form soft peaks. Slowly beat in 1/4 cup sugar. Scrape the beaten egg whites into another bowl and set aside.

In the mixing bowl, beat together the egg yolks, the remaining 1/4 cup sugar and the almond extract until smooth.

In a separate mixing bowl, whisk together the dry ingredients — flour, baking powder and salt — and add to the egg yolk mixture. Stir together to form a thick dough.

Fold in the egg whites, 1/2 cup at a time, incorporating them fully between each addition. The final addition should result in a smooth, fluffy batter.

Pour the cake batter into the prepared pan. Bake the cake on the center rack for 30 to 35 minutes, until it’s golden brown and a toothpick inserted into the center comes out clean.

Remove the cake from the oven and allow it to cool in the pan for 5 minutes. Run a knife around the edge of the pan to loosen the sides, then turn the cake out onto a serving plate.

Allow the cake to cool fully before topping with strawberries and cream.

For the strawberry topping:

Combine the strawberries and sugar in a small bowl, and set aside to allow the juices to release.

For the whipped cream:

Place the bowl and whisk attachment for your stand mixer or a metal or glass bowl and beaters for your hand mixer in the refrigerator or freezer until they are cold.

Add the cream, powdered sugar, and vanilla to the chilled bowl, and beat on medium-high to high-speed until soft peaks form. Do not overbeat. Chill until ready to serve.

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Summer Drinks

The sky is bright, the days are long and the weather warm: think Iced tea!  Now, with so many delicious loose-leaf tea varieties, you can really experiment to make easy, delicious and, most importantly, healthy iced tea for you and your family to enjoy. Here are some combinations to add some excitement to your cold tea.

Iced Tea Preparation Tips

Here are some guidelines for making iced tea.

As with any tea, you want to brew the tea first, using the correct-temperature hot water and proper steeping time. The only difference with iced tea is that it’s important to add double the amount of tea to strengthen the tea flavor. Once you add ice, the tea is going to dilute.

With green and white tea, the leaves are delicate and, therefore, boiling water will singe them. It’s best to heat the water to 175°F and steep for 2 1/2 minutes.

With black tea, use boiling water and steep for up to 5 minutes. You don’t want to leave the tea for too long or it will become bitter.

Once the tea is done steeping, pour over ice and it is ready.

If you’re making a cup for just yourself, use 2 teaspoons of tea.

Making iced tea for a crowd? Pitcher sizes vary, but generally one cup of loose-leaf tea for a large pitcher will be sufficient. Make the tea in a large pot, sweeten to taste and pour over ice when ready.

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Add Flavor To Iced Tea Drinks

Sencha Green Tea with Rose Petals and Cherry

This combination is naturally sweet, so no sugar is needed. Simply add some dried cherries and rose petals to sencha tea (a Japanese green tea). You receive great metabolism-boosting benefits from the green tea as well as antioxidants and vitamins.

Orange, Apple, Hibiscus Tea Cooler

Another unique, refreshing blend that is surprising in its depth and flavor is orange peel, apple peel, hibiscus and rosehip. They come together to create a caffeine-free fruit combination that’s perfect for kids and adults alike. It does have a hint of tartness to it, so add a bit of honey or agave to give it a slightly sweet taste. This tea is also packed with vitamins, especially vitamin C, which rosehip and hibiscus are rich in. It can be added, as well, to summer coolers and even sangria. Pour it into Popsicle molds to create a refreshing treat.

Traditional Iced Tea with Mango

If you’re looking for something more traditional, try organic black tea with some dried mango. The mango infuses the black tea with a fruity flavor.

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Tropical Sangria

Ingredients

  • 3 cups mixed berries
  • 2 tablespoons honey
  • 1 orange, cut into small wedges
  • 1/4 cup brandy
  • 1/4 cup triple sec
  • 750 ml cold Rose’ wine, chilled
  • 1 cup orange juice, chilled
  • 1 cup pineapple juice, chilled
  • Fresh pineapple chunks for garnish

Directions

Gently mix berries with the honey and let sit to macerate about 20 minutes. Just enough to be slightly softened. Pour into a large pitcher.

Add brandy, triple sec, juices and chilled wine. Stir and chill. Top with ice cubes.and serve in wine glasses. Garnish with fruit.

drinkssnacks

Cucumber Mojitos

12 servings

Ingredients

  • 8 cups water
  • 4 medium cucumbers, peeled, seeded and coarsely chopped
  • 1/2 bunch fresh mint
  • 1 1/2 cups agave syrup, honey or natural sugar
  • 1 cup lime juice
  • 1 (750 ml) bottle light (white) rum
  • 2 cups sparkling water or lemon-lime soda
  • Crushed ice

To serve:

  • 1 medium medium cucumber, cut into thin rounds for garnish
  • Fresh mint
  • Lime wedges

Directions

Combine water, cucumbers, mint, agave syrup and lime juice in a blender and pulse until smooth. Strain through a fine mesh sieve; discard solids.

Combine cucumber mixture and rum in a large pitcher. Stir well. Refrigerate up to 4 hours.

To serve:

Fill glasses with crushed ice. Fill each glass halfway with cucumber mixture and top with sparkling water or soda. Garnish with a slice of cucumber, sprig of mint and a lime wedge.

For a kid-friendly alternative: make a double batch of cucumber mixture (one for adults; one for kids), omitting the rum in half of the mixture. Top with lemon-lime soda.

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Watermelon Lemonade

12 servings

Sugar Syrup:

  • 2 cups water
  • 2 cups sugar

Lemonade:

  • 2 cups water
  • 2 cups freshly squeezed lemon juice
  • 1 cup freshly squeezed lime juice
  • 4 cups ice cubes
  • 2 cups diced watermelon
  • 1/2 cup sliced strawberries
  • 1 orange, sliced into rounds
  • 1 lemon, sliced into rounds
  • 1 lime, sliced into rounds

To make sugar syrup:

Combine the water and sugar in a medium saucepan. Turn the heat to medium-high and boil for 10 minutes. Place the sugar syrup in the freezer or refrigerator while you do the rest of the preparation.

To serve the lemonade:

Mix the chilled sugar syrup, water, lemon juice and lime juice in a big bowl or pitcher. Add the ice cubes, diced watermelon and other fruit. Stir well and chill until icy cold.

Snacks

With gardens and markets overflowing with ripe fruits and veggies, summer is the easiest season to eat healthfully. These recipes will let you enjoy summer’s bounty and feel good — all season long.

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Green Goddess Dip with Crudites

6 servings

Ingredients

  • 1/2 of an avocado, seeded and peeled
  • 1/4 cup lightly packed fresh Italian (flat-leaf) parsley leaves
  • 1/4 cup lightly packed fresh tarragon leaves
  • 1/4 cup snipped fresh chives
  • 1/4 cup reduced-fat mayonnaise
  • 1/4 cup light sour cream
  • 3 oil-packed anchovy fillets, blotted dry with a paper towel
  • 1 1/2 tablespoons tarragon vinegar or other white wine vinegar
  • 1 tablespoon fat-free milk
  • 1 teaspoon finely shredded lemon peel
  • 1/2 teaspoon black pepper
  • 6 cups assorted vegetable pieces for dipping (such as cucumber, celery, carrots, radishes, sugar snap peas, mini sweet peppers, fennel, endive, blanched green beans and/or broccoli)

Directions

In a food processor combine avocado, parsley, tarragon, chives, mayonnaise, sour cream, anchovies, vinegar, milk. lemon peel and black pepper. Cover and process until smooth, scraping down sides of the bowl, if needed.

Transfer dressing to a serving bowl; cover and chill at least 30 minutes or up to 2 days. Serve with assorted vegetable pieces for dipping.

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Grilled Sherry-Garlic Shrimp

6 servings

Ingredients

  • 24 fresh large shrimp in the shells (about 1 1/4 pounds)
  • 1/3 cup dry sherry
  • 2 tablespoons finely snipped fresh Italian (flat-leaf) parsley
  • 1 tablespoon minced garlic (6 cloves)
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon crushed red pepper
  • 1/4 teaspoon salt
  • 1 lemon, quartered
  • Nonstick cooking spray
  • 2 tablespoons unsalted butter, melted

Directions

For the marinade:

In a large bowl whisk together sherry, parsley, garlic, smoked paprika, crushed red pepper and salt, whisking until salt is dissolved. Set aside.

To butterfly the shrimp in shells:

Using small kitchen shears and starting at the head, cut through the shell along the entire backside of each shrimp (do not remove the shell). Remove and discard the vein. Using a sharp paring knife, make a deep cut from head to tail, being careful not to cut all the way through the meat. Rinse; pat dry with paper towels.

Add shrimp to the marinade and, using your hands, gently lift and toss the shrimp to work the marinade into the openings, being careful to keep shells intact. Cover and marinate in the refrigerator 1 to 3 hours. Drain shrimp; discarding marinade.

Heat a gas or charcoal grill. Grill shrimp and lemon pieces on the grates directly over medium-high heat, covered, 3 to 5 minutes or until shrimp are opaque and lemon pieces are lightly charred, turning once.

Transfer shrimp and lemon pieces to a large serving bowl. Drizzle with melted butter; toss to coat. Serve immediately.

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Oven-Fried Dill Pickles

6 servings

Ingredients

  • Nonstick cooking spray
  • 2 tablespoons low-fat buttermilk
  • 1 egg
  • 30 crinkle-cut dill pickle slices (about 1 cup), rinsed, drained and patted dry
  • 1/2 cup panko (Japanese-style bread crumbs)
  • 1 tablespoon yellow cornmeal
  • 1/2 teaspoon paprika
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon garlic powder

Directions

Preheat oven to 450 degrees F. Coat a baking sheet with cooking spray; set aside.

In a small bowl whisk together buttermilk and egg. Add drained pickles, stirring to coat evenly.

In a food processor combine panko, cornmeal, paprika, pepper and garlic powder; cover and process about 20 seconds or until evenly fine crumb forms. Transfer mixture to a shallow dish.

Working in batches, add a few buttermilk-coated pickles to the panko mixture, stirring with a fork to coat. Shake off excess crumbs. Arrange pickles in a single layer on the prepared baking sheet.

Lightly coat tops of pickles with cooking spray. Bake 10 minutes. Using a spatula, turn pickles over. Bake 8 to 10 minutes more or until browned and crisp. Serve immediately.

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Smoked Tuna Bites

6 servings

Ingredients

Tuna Spread

  • 3 ounces reduced-fat cream cheese (Neufchatel), softened
  • 1/4 cup finely chopped red onion
  • 1 tablespoon snipped fresh chives
  • 2 teaspoons olive oil
  • 1 teaspoon seafood seasoning (Old Bay)
  • 1/2 teaspoon Worcestershire sauce
  • 1/2 teaspoon liquid smoke
  • 5 ounce can or pouch chunk white tuna, drained
  • 2 tablespoons diced pimiento, drained

Appetizer

  • 24 thin water crackers
  • 1/2 of an English cucumber (about 8 ounces), cut into 24 slices, each about 1/8 inch thick
  • Snipped fresh chives for garnish

Directions

In a medium bowl stir together cream cheese, onion, 1 tablespoon chives, the oil, Old Bay seasoning, Worcestershire sauce and liquid smoke until creamy. Flake tuna with a fork.

Add tuna and the pimiento to the cream cheese mixture; stir until well mixed. Cover and chill at least 1 hour or up to 24 hours.

To assemble:

Spread 1/2 teaspoon of the tuna mixture on each cracker. Top each with a cucumber slice and another 1 1/2 teaspoons of the tuna mixture. Sprinkle with chives.

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Eggplant Bruschetta

Serves: 8

Ingredients

  • 1 large eggplant, peeled or unpeeled (your choice)
  • Dried Italian seasoning
  • 1 large tomato, seeded and chopped
  • 1 clove garlic, minced
  • Extra-virgin olive oil for brushing on eggplant slices, plus 2 teaspoons for the bruschetta
  • 2 tablespoons chopped fresh basil
  • 1 teaspoon salt
  • Parmesan cheese
  • 16 slices toasted Italian bread

Directions

Slice eggplant in thin circles, brush lightly with olive oil and sprinkle with the salt and Italian seasoning.

Bake them on a greased baking sheet at 350 degrees F for 20 minutes. Allow to cool.

Finely dice the eggplant and combine with the 2 teaspoons of olive oil, garlic, tomato and basil.

Spread on toasted baguette slices and sprinkle with Parmesan cheese. Arrange on a platter and serve.



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