Advertisements

Healthy Mediterranean Cooking at Home

Category Archives: peppers

Sunrise on the Gulf

Do you get in a rut and eat the same things for breakfast most days? Time for a change. Below are some ideas to add interest to your breakfast meals. Wonderful fresh fruit is now becoming available in the markets, so don’t forget to make a fresh fruit salad to go with these dishes.

Jumbo Cinnamon Crumb Muffins

Ingredients

Crumb Topping

1/2 cup packed dark-brown sugar
1 cup self-rising flour
1/2 teaspoon ground cinnamon
1/4 cup (1/2 stick) cold unsalted butter, cut into small pieces

Muffin Batter

1/4 cup (1/2 stick) unsalted butter, melted
1 3/4 cups self-rising flour
1 teaspoon baking soda
1 cup sour cream
1/2 cup granulated sugar
1 teaspoon pure vanilla extract
2 large eggs

Directions

Prepare the topping:

In a medium bowl, stir together brown sugar, flour and cinnamon.

With a pastry blender or two knives, cut in butter until the mixture resembles large coarse crumbs.

Preheat the oven to 350 degrees F.

Butter and flour two jumbo 6-cup muffin pans.

In a mixing bowl, whisk together flour, sugar and baking soda.

In a medium bowl or large measuring cup, mix together the melted butter, sour cream, eggs and vanilla.

Pour into the flour mixture and stir with a spoon just until combined.

Fill the muffin cups halfway and top with the crumb mixture.

Bake until a toothpick inserted in the center of a muffin comes out clean, about 30 minutes.

Switch pans in the oven after 15 minutes.

Cool the muffins in the pans for 5 minutes, then transfer to a rack to cool completely.

Avocado and Egg Sandwich

Ingredients for each serving

1 slice bread (crusty artisan bread, such as sourdough, rye, Italian or French) sliced one inch thick
1 garlic clove peeled
1/2 ripe, fresh avocado, peeled, seeded and mashed
1 egg
2 teaspoons olive oil
Slices of tomato
Cooked bacon, optional
Fresh cracked black pepper
Sea salt to taste
Hot sauce

Directions

Mix the avocado with sea salt and black pepper to taste.

Toast the bread and rub one side with the garlic clove.

Spread with the mashed avocado. Top with some sliced tomatoes.

In a small nonstick skillet, heat the oil and cook the egg as desired.

Place the cooked egg on top of the tomatoes and sprinkle with salt and pepper.

Top with a little hot sauce and bacon on the side, if desired.

Barley Fruit Scones

Makes 8 scones

Ingredients

1 cup plus 2 tablespoons barley flour
1 cup all-purpose flour
1/2 cup brown sugar
2 teaspoons baking powder
1/2 teaspoon baking soda
1 teaspoons kosher salt
4 ounces (1 stick) cold unsalted butter
2/3 cup buttermilk
1 large egg
1/2 cup homemade or store-bought marmalade or fruit jam
Vanilla sugar for sprinkling on the top of the scones

Directions

Place a rack in center of the oven and preheat to 350 degrees F.

Cover a baking sheet with parchment paper.

Whisk together in a large bowl, the flours, brown sugar, baking powder, baking soda and salt.

Cut butter into 1/2-inch pieces and add to the flour mixture.

With a pastry blender or two knives, cut in butter until mixture resembles large coarse crumbs.

In a small bowl, whisk together buttermilk and egg.

Pour the buttermilk and egg into the dry mixture and mix until just combined.

Transfer the dough to a well-floured surface. If dough is too sticky to handle, dust it with flour and fold it together a few times.

Divide the dough into 2 equal pieces (use a scale).

Flour your hands and pat each piece of dough into a disk about 3/4 inch thick and 7 inches in diameter.

Cover one disk with the marmalade or jam.

Top with the other disk and press down gently so that dough settles into the marmalade.

Seal edges by lightly pressing together.

Sprinkle the top with sugar.

Use a sharp knife, slice circle into 8 triangular wedges and place them on the prepared baking sheet, leaving a few inches between each wedge.

Place the baking pan in the refrigerator and chill the scones until firm, about 30 minutes.

Bake for 25 minutes. Scones are ready when the tops are golden brown and some marmalade has bubbled over.

Slide a thin spatula underneath them while they’re still warm and transfer to a baking rack.

Potato Omelet

Ingredients

1 mini red bell pepper, diced
1 mini yellow bell pepper, diced
Half a sweet onion, diced
1 ½ cups leftover cooked sliced potatoes (I used leftover creamy scalloped potatoes)
2 tablespoons butter
8 large eggs, whisked
Salt and pepper to taste
2 slices of cheese (American, Cheddar, Swiss)

Directions

Preheat the broiler.

Melt butter in an ovenproof omelet skillet. Add the peppers and onions. Saute until tender.

Add the potatoes and let cook until they begin to brown.

Pour the whisked eggs over the vegetables.

Cook until all the egg is cooked, tilting the skillet to let the uncooked egg run underneath the cooked areas.

Place the cheese on top.

Place the skillet under the broiler and cook until the cheese melts, about 2 minutes.

 

 

Advertisements

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.


Not only are there seasons for fruits and vegetables but fish and shellfish have seasons also. It is good to know that you can buy locally caught seafood that is in season near where you live or close to it. My local market is located right on the Gulf and the boats come in every day with fresh, seasonal fish. It is a pleasure to shop in such a fine market.

Here is a chart to help you buy in season fish locally.

In my area, the Gulf waters warm up in April. Along with the warm water, a host of fish appear with the temperature increase, such as Cobia, King Mackerel, Spanish Mackerel, Redfish, Scallops, Flounder, Speckled Trout, Tuna, Mahi-Mahi, Wahoo, Amberjack and Hard-Shell Crabs. Here are a few of our favorite fish dinners.

Redfish Meuniere

Spinach Pesto is delicious with this fish.

2 servings

Ingredients

1/4 cup all-purpose flour
Kosher salt and freshly ground black pepper
2 fresh redfish fillets (or any white fish fillets), ounces each
3 tablespoons unsalted butter
1/2 teaspoon grated lemon zest
1 tablespoon freshly squeezed lemon juice
1 tablespoon minced fresh parsley

Directions

Combine the flour, lemon zest, 1 teaspoon salt and 1/2 teaspoon black pepper in a large shallow plate.

Pat the fish fillets dry with paper towels.

Heat the butter in a large (12-inch) saute pan over medium heat until melted.

Dredge the fish fillets in the seasoned flour on both sides and place them in the hot butter.

Lower the heat to medium-low and cook for 2 minutes.

Turn carefully with a metal spatula and cook for 2 minutes on the other side.

While the second side cooks, sprinkle the fish with the lemon juice and chopped parsley.

Carefully put the fish fillets on warm plates.

Serve the fish topped with Spinach Pesto, recipe below.

Spinach Pesto

Ingredients

2 cups lightly packed baby spinach leaves (about 2 ounces)
1/4 cup pine nuts, toasted
2 tablespoons fresh lemon juice
1 to 2 teaspoons grated lemon peel
1/3 cup olive oil
Salt and freshly ground black pepper to taste
1/3 cup freshly grated Parmesan

Directions

Combine the spinach, pine nuts, lemon juice and lemon peel in a processor. Lightly pulse.

With the machine running, gradually add the oil, blending until the mixture is creamy.

Stir in the Parmesan. Season the pesto with salt and pepper to taste. This sauce freezes well.

Scallops Florentine

2 servings

Ingredients

2 cloves garlic, minced
2 teaspoons extra virgin olive oil
8 ounces fresh baby spinach
6 large sea scallops
1/2 teaspoon dried Italian Seasoning
1/4 cup heavy cream or half & half
1/4 cup Parmesan cheese, grated
Sea salt and black pepper to taste
1 teaspoon chopped fresh oregano or thyme leaves

Directions

In medium skillet, heat 1 teaspoon olive oil over medium heat.

Season the scallops with the Italian seasoning.

Sauté the scallops 2 minutes per side. Remove to a plate and keep warm by covering with a piece of foil.

Heat the remaining teaspoon of olive oil in the skillet and add the garlic

When the garlic has softened, add the spinach.

Sauté the spinach until wilted.

Add the grated Parmesan, cream, salt and pepper, mix and heat until the cheese and cream are hot.

Divide the spinach mixture between two serving dishes and top each plate with 3 scallops.

Garnish the scallops with the chopped herbs.

Tuna Kabobs

I like to serve the kabobs over linguine dressed with olive oil, garlic, red pepper flakes and chopped basil.

4 servings

Ingredients

4 metal, bamboo or wooden skewers
1 lb fresh tuna fillet (1 inch thick)—cut into 16 even-sized cubes
1 small zucchini—cut into diagonal slices
Onion slices—cut into 16 even-sized squares
2 bell peppers—cut into 16 even-sized squares
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

Directions

Place the tuna cubes, zucchini, onion and bell pepper in a glass baking dish.

Mix together the remaining ingredients in a small measuring cup until well combined.

Pour over the tuna and vegetables in the baking dish.

Marinate, covered, in the refrigerator for 1 hour, turning the mixture halfway through marinating.

Divide the mixture evenly among 4 skewers and reserve the marinade.

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

Serve the skewers with lemon wedges.


 

This past week my market had a buy one – get one free for small peppers. I couldn’t pass that up. So, then came the planning – what to cook without getting sick of the peppers. Here are some dishes I came up with that include peppers.

Vegetable Quesadillas With Mango Salsa

Serves 2

Ingredients

1/4 cup chopped red bell pepper
1/4 cup chopped red onion
1/4 cup diced jalapeños
1 cup fresh corn kernels
1/2 teaspoon chili powder
1 cup shredded cheddar or Monterey cheese
Kosher salt
Three 8-inch whole wheat flour tortillas
2 teaspoons vegetable oil

Directions

In a medium bowl, combine the bell pepper, onion, corn, jalapeños, chili powder,1/8 teaspoon salt and cheese.

Divide the mixture between the tortillas, scattering it over half of each and folding the tortillas in half.

Heat the oil in a heavy-duty 10-inch skillet over medium heat until shimmering. Add the quesadillas and cook until browned and crisp on the bottom, about 1 minute.

Turn the tortillas over and continue to cook until browned and crisp on the other side, 1 minute more. Let cool slightly, cut into wedges, and serve with lime wedges and Mango Salsa.

Mango Salsa

Ingredients

1 ripe mango, peeled and diced
Half a yellow bell pepper, finely diced
2 tablespoons red onion, finely diced
1 tablespoon fresh lime juice
2 tablespoon chopped fresh parsley
1 tablespoon olive oil
1 teaspoon agave syrup
1/4 teaspoon chili powder
Pinch of cayenne
Salt to taste

Directions

In a mixing bowl, combine all the mango salsa ingredients and set aside. Let sit out at room temperature for 30 minutes before serving. Toss before using.

Sautéed Sausage, Peppers and Onion Sandwiches

Reserve 4 pieces of sausage and ½ cup of the peppers and onions for the Stuffed Zucchini recipe.

Ingredients

1/2 pound each of hot and sweet Italian sausage
2 tablespoons olive oil
2 red bell pepper, sliced into long strips
2 yellow or orange bell pepper, sliced into long strips
2 garlic cloves, sliced into slivers
1 large sweet onion, sliced into 1/4-inch half-moons
1 tablespoon dried Italian seasoning
Salt to taste
Ciabatta rolls

Directions

Heat the olive oil over medium heat in a large, deep skillet with a lid. When the oil is hot, add the sausages and brown them slowly. You want a gentle browning, not a quick sear.

Cook for several minutes, turning them occasionally so they brown on all sides. When the sausages are browned, remove them from the pan and set aside.

When cool enough to handle cut into two-inch lengths.

Increase the heat to high and add the onions and peppers. Toss so they get coated with the oil in the pan and cook, stirring often.

Once the onions and peppers soften, sprinkle some salt on them, add the garlic and Italian seasoning and cook for 1 more minute.

Add the sausages back in. Bring to a simmer then reduce the heat to low. Cover and simmer until the peppers are soft and the sausages are cooked through, about 20 minutes.

Heat the rolls and fill them with the sausage mixture.

Sausage and Peppers Stuffed Zucchini

Ingredients

2 medium zucchini
Extra virgin olive oil
Kosher salt and freshly ground black pepper
4 oz cooked Italian sausage, chopped
¼ cup cooked peppers and onions, chopped
1/4 cup freshly grated Parmesan cheese
1/4 cup panko breadcrumbs

Directions

Preheat the oven to 375 F. degrees.

Trim the stem end of the zucchini, cut a thin slice from the top and scoop out the zucchini flesh with a teaspoon. Finely chop the zucchini flesh and the slice from the top of the zucchini.

Place the zucchini shells in one layer in a baking dish. Generously brush the inside of the zucchini with olive oil and sprinkle lightly with salt.

In a medium skillet, heat 1 teaspoon of olive oil and add the chopped zucchini.Cook until soft and tender. Add the chopped sausage and chopped onions and peppers. Cook until hot. Remove the pan from the heat.

Add the panko breadcrumbs to the filling and let cool until  easy to touch. Stuff the zucchini boats with the filling.

Sprinkle the top of the filling in the zucchini with Parmesan cheese. Drizzle with a little oil.

Bake the zucchini for 30 minutes, until the topping is crispy and golden.

Serve hot, warm, or at room temperature.

Pork Fajitas

Use pork tenderloin — a tender, lean meat. Traditionally, fajitas are made with skirt beef steak, which has twice the fat and three times the amount of saturated fat.

Makes 8 fajitas

Ingredients

1 tablespoon chili powder
1/2 teaspoon oregano
1/2 teaspoon smoked paprika
1/4 teaspoon ground coriander
1/4 teaspoon garlic powder
1 pound pork tenderloin, sliced into 1/2 inch rounds
1 small onion, sliced
1 bell pepper, seeded and sliced
1 tablespoon olive oil
8 flour tortillas, about 8 inches in diameter, warmed in the microwave
1/2 cup shredded sharp cheddar cheese
4 plum tomatoes, diced
4 cups shredded lettuce

Directions

In a small bowl, stir together the chili powder, oregano, paprika, coriander and garlic powder. Dredge the pork pieces in the seasonings, coating completely.

Heat a large skillet and add the olive oil. Add the pork, peppers and onions and cook over medium-high heat, turning several times, until browned on all sides, about 5 minutes.

To serve, spread an equal amount of pork, peppers and onions on each tortilla. Top each with 1 tablespoon cheese, 2 tablespoons tomatoes and 1/2 cup shredded lettuce.

Fold in both sides of each tortilla up over the filling, then roll to close. Serve immediately.

Turkey Salad

Ingredients

2 cups leftover roasted turkey breast, diced
2 stalks celery
¼ cup finely diced sweet onion
1/2 red bell pepper, finely diced
3 tablespoons mayonnaise
2 tablespoons sour cream
1 tablespoon Dijon mustard
1/4 teaspoon salt
¼ teaspoon black pepper

Directions

Mix the mayonnaise, sour cream, Dijon mustard, salt and pepper together in a mixing bowl with a cover. Add the diced turkey, celery, onion and bell pepper. Mix well.

Cover and chill in the refrigerator before serving.


The Mediterranean countries include France, Spain, Italy, Greece and Portugal along the west and north; Turkey, Syria, Lebanon and Israel on the east; and the African countries of Egypt, Libya, Algeria, Morocco and Tunisia on the south. I will be writing about the Mediterranean countries and their cuisines during the next year. I will start with Portugal on the west side and work around the map to include all the countries on the Mediterranean Sea.

This region is rich in a wide variety of ingredients and spices that give ordinary food lots of flavor. The food of the Mediterranean region is prepared with fresh, healthy ingredients that are actually good for you.

The concept of a Mediterranean diet was developed to reflect food patterns typical of Crete, Greece and southern Italy in the early 1960s. Although this diet was first publicized in 1975 by the American biologist, Ancel Keys and chemist Margaret Keys (his wife and collaborator), the Mediterranean diet failed to gain widespread recognition until the 1990s. Objective data, showing that the Mediterranean diet is healthy, originated from results of studies in Naples and Madrid and later confirmed by the Seven Countries Study, with its first publication in 1970.

Olive Trees

The essentials of the Mediterranean kitchen include extra virgin olive oil, several different kinds of beans, both dried and canned, long-grain and short-grain rice, cornmeal for polenta and flour for bread, pasta in a variety of shapes, canned tomatoes and condiments like dried mushrooms and herbs.

 

For me the best source on how to switch to a Mediterranean style of eating is Nancy Harmon Jenkins, in her well-known book,

THE NEW MEDITERRANEAN DIET COOKBOOK: A DELICIOUS ALTERNATIVE FOR LIFELONG HEALTH

Nancy advises:

Use olive oil as your go to fat for cooking. Use more whole grains. Even though Mediterranean cooks seldom use whole wheat pasta or brown rice, they still get plenty of whole grains through dishes like tabbouleh and bulgur pilaf. Also bread throughout the Mediterranean is often made with unrefined wheat and barley flours.

Begin each meal with a salad. Make it from crisp greens and whatever vegetables are in season—tomatoes, cucumbers, sweet peppers, scallions, carrots, fennel, celery, chicory and beans. Add dark green leaf lettuces like oak leaf and romaine. Make your own salad dressing made with olive oil.

Every day try to get in at least one serving each of cruciferous (cabbage family) vegetables—broccoli, broccoli rabe, cabbage, cauliflower, turnip and mustard greens—and bright-colored vegetables and fruits that are rich in antioxidants. Also carrots, sweet potatoes, spinach and yellow squash, as well as fruits, like apricots and cantaloupe. Experiment with different vegetables, ones that may not be familiar—artichokes, leeks, fava beans, Jerusalem artichokes (sunchokes), celery root and a variety of greens.

Vegetables don’t have to be served separately—vegetable combinations, vegetables cooked in a sauce for pasta, vegetables served cut up in a soup, are all ways to increase the quantity consumed.

Cut down on the amount of meat consumed. One easy way to cut meat consumption is with stews that feature meat as an incidental to lots and lots of vegetables. Or make a hearty soup the main course, with bread, a little cheese and salad to accompany it.

Here are some basic dishes that are found across the Mediterranean table. They are great for tapas dishes, or on an antipasto, as a condiment or side dish.

 

Marinated Olives

Ingredients

1½ cups mixed black and green olives, a combination of Sicilian green olives, Greek Kalamata olives and Spanish green olives
4 tablespoons extra virgin olive oil
1 tablespoon fresh squeezed lemon juice
1 sprig fresh rosemary,
1 teaspoon lemon zest
1/4 teaspoon fennel seeds
1 pinch crushed red pepper
1 clove garlic, sliced thin

Directions

Remove the needles from the rosemary sprig. Discard the stem and chop the needles.

Mix all ingredients together in a bowl until thoroughly combined. Cover and refrigerate for at least 12 hours, stirring occasionally.

Remove the olives from the refrigerator 1 hour before serving to allow them to come to room temperature. Store any leftover olives in the refrigerator, covered, for up to a week.

Red Pepper Hummus

Ingredients

2 cloves garlic, roughly chopped
¼ cup lemon juice
¼ cup water
15 oz canned chickpeas (garbanzo beans)—rinsed and drained
½ cup tahini
1 teaspoon sea salt
½ cup jarred or homemade roasted red peppers, chopped
¼ teaspoon red pepper flakes (chili)
Extra virgin olive oil

Directions

Place all ingredients in a food processor or blender and process until smooth, scraping the sides occasionally. Pour into a serving bowl and drizzle a little extra virgin olive oil.

Tzatziki

Ingredients

1 cucumber, peeled and cut in half lengthwise
2 cups Greek yogurt
2 cloves garlic, minced
1 tablespoon lemon juice
1½ tablespoons finely chopped fresh dill or mint
1 tablespoon extra virgin olive oil
1 teaspoon salt
¼ teaspoon freshly ground black pepper

Directions

Scrape the seeds out of the cucumber halves using the pointy end of a teaspoon and discard.

Grate the cucumber flesh into a bowl then squeeze out any excess moisture using your hands,(a small handful at a time.

Place the grated cucumber into a large bowl and add the yogurt, garlic, lemon juice, olive oil, dill, salt and pepper. Stir well to combine.

Place the tzatziki in the refrigerator for at least 2 hours (and preferably overnight) to let the flavors blend.

All-Purpose Dressing

Ingredients

2½ tablespoons extra virgin olive oil
1½ tablespoons red wine or balsamic vinegar
½ clove garlic, grated
¼ teaspoon each of sea salt and freshly ground black pepper

Directions

Shake together all the ingredients in a jar until well combined.

Tapenade

Tapenade can be used to season grilled fish or chicken. It is also delicious spread on toasted baguette slices and topped with chopped tomatoes or simply serve it with crackers or crusty bread and vegetable crudités for dipping.

Ingredients

1 clove garlic, roughly chopped
1 tablespoon lemon juice
2 tablespoons extra virgin olive oil
¾ cup pitted black olives
1 tablespoon capers
2 anchovy fillets
¼ teaspoon freshly ground black pepper

Directions

Place all ingredients in a food processor or blender and process until smooth. Serve at room temperature.

Peppers and Onions

Ingredients

6 bell peppers, a variety of colors
2 thinly sliced garlic cloves
1 thinly sliced medium onion
1 teaspoons sea salt
1/2 teaspoon coarsely ground fresh black pepper
2 tablespoons red wine vinegar
1/4 cup extra virgin olive oil, plus 1 tablespoon for cooking
1 tablespoon coarsely chopped flat-leaf parsley

Directions

To blister the peppers, place them on a hot grill or under the broiler. Turn on all sides until the skins are completely blackened.

Immediately transfer to a large resealable plastic bag or place in a large bowl and cover the top with plastic wrap to seal. Let sit for 30 minutes, or until cool enough to handle.

Working with one pepper at a time, transfer to a work surface. Remove the skin, stem, and seeds.

Cut the peppers into 2-inch strips.

Heat 1 tablespoon of olive oil in a large frying pan (over medium-high heat).

Add the sliced onions and sauté until the onions soften. Reduce heat to low heat and add the garlic and the sliced peppers. Add the salt and black pepper

Cover the pan and let the mixture stew together for about 5 minutes. Pour the mixture into a storage bowl.

Let sit at room temperature for at least 1 hour, or up to 4 hours to allow the flavors to develop.

Toss with the olive oil, vinegar and parsley just before serving.

Sautéed Greens

Ingredients

3 lbs fresh greens, stems removed and washed in several changes of water
3 garlic cloves, finely chopped
¼ cup extra virgin olive oil
¼ teaspoon red pepper flakes (chili)
Sea salt to taste
1 tablespoon fresh lemon juice.

Directions

Place the greens with the washing water still clinging to the leaves in a large pot.Cook on low until completely wilted and tender, depending on the type of greens used.

Drain and cut the leaves into smaller pieces.

Place the olive oil, garlic and chili in the empty pot and heat over low until the garlic is tender but not brown.

Add the drained greens and cook just until hot. Remove the pan from the heat and stir in salt to taste and the lemon juice.


Asparagus Quiche

This is the right time of year to buy asparagus. They are in season and the price is low. Of course, you will get tired of them, if you cook asparagus the same way each time you serve them. Have you tried asparagus in a quiche or an omelet? Delicious – give it a try. Double the ingredients and make a second quiche for the freezer.

Serves 6

Ingredients

1 refrigerated pie crust for a 9 inch pie, at room temperature
1 bunch asparagus, trimmed
3 slices bacon
1 shallot, minced
1/4 cup chopped chives
1 tablespoon Dijon mustard
3 eggs
1/2 cup half & half cream
1 tablespoon chopped chives
1 1/2 cups shredded Cheddar

Directions

Heat the oven to 450°F.

Line a baking pan with heavy-duty foil. Spread asparagus on the baking sheet and toss with olive oil, salt and pepper. Place the bacon strips on one end of the pan.

Roast until the asparagus are tender, about 12 minutes. Cool and cut into one inch pieces. Drain the bacon on a paper towel and crumble.

Lower oven temperature to 350°F.

Place pie crust in a 9-inch pie pan. Place the pie pan on a clean baking sheet.

Arrange the roasted asparagus, crumbled bacon and shallots over the bottom of the crust.

In a mixing bowl, combine the chives, Dijon mustard, eggs, half & half, a large pinch salt and a large pinch black pepper. Whisk together until well combined.

Pour over asparagus.Top with the cheese.

Bake 45 minutes or until a knife inserted in center comes out clean. Let stand 5 minutes before serving.

Colcannon

Cabbage is beautiful this time of year – mild and tender – so take advantage of one of the season’s best vegetables. Colcannon is popular because it combines the cabbage with potatoes for a delicious side dish.

Ingredients

6 Servings

Ingredients

4 large baking potatoes, cooked, peeled and cut into small cubes
Kosher salt
6 tablespoons unsalted butter, divided
2 leeks, white and pale green parts only, sliced in half lengthwise, thinly sliced crosswise
2 garlic cloves, minced
Half a large head of green cabbage, thinly shredded
1 1/2 cups half & half
Freshly ground black pepper
1 tablespoon finely diced fresh chives

Directions

Melt 4 tablespoons butter in a deep skillet with a cover over medium heat.

Add the leeks and garlic and cook, stirring frequently, until very soft, 8–10 minutes.

Add the shredded cabbage and cook, stirring often until the cabbage is soft and tender.

Add half & half and bring to a simmer.

Add potatoes and remaining butter and cook until the potatoes are hot and most of the half & half is absorbed.

Coarsely mash with a potato masher and season with salt and pepper.

Transfer the colcannon to a large serving bowl and sprinkle with chives.

This recipe can be prepared ahead and reheated in a moderate oven or in the microwave just before serving.

Grilled Chicken Over Greek Salad

This is one of my favorite dishes. So many delicious ingredients – all in one bowl. This salad works in any season and the chicken doesn’t have to be grilled. It can be sautéed or baked in the oven,

Serves 2

For the chicken marinade

1/4 cup extra virgin olive oil
1 garlic clove, minced
1/2 teaspoon lemon zest
2 ½ tablespoons fresh squeezed lemon juice
1/2 teaspoon Greek seasoning
Large pinch sea salt
Dash black pepper
2 small or one large boneless chicken breast

For the salad

One heart of romaine lettuce, washed and shredded
2 medium vine-ripened tomatoes, cut into 1 1⁄2″ pieces
Half a cucumber, peeled, halved lengthwise, and sliced crosswise into 1⁄4″ pieces
1⁄2 medium red onion, thinly sliced
½ bell pepper, sliced
3 tablespoons extra-virgin olive oil
1 tablespoon. red wine vinegar
1⁄8 teaspoon dried oregano
Kosher salt and freshly ground black pepper, to taste
6 oz. feta, crumbled
8 kalamata olives
4 Tuscan (pepperoncini) peppers
Pita bread

Directions

To prepare the chicken

In a glass measuring cup, mix the first seven ingredients together.

Place the chicken breasts in a storage dish with a cover and pour the marinade over the meat. Refrigerate for up to 3 hours.

Prepare an outdoor grill or heat an indoor grill.

Place the meat on the hot grill and turn the chicken about every 4 minutes until the chicken registers 165 degrees internal meat temperature. Set on a plate to cool while you prepare the salad.

To prepare the salad

Slice the chicken into thin pieces. Combine the lettuce, tomatoes, cucumbers, bell peppers and onions in a salad bowl.

In a small bowl, whisk together oil, vinegar and oregano; season with salt and pepper and pour over the salad mixture. Toss and top with feta, olives, pepperoncini and sliced chicken.

Serve with warm pita bread.

Open-Face Reuben – My Way

This sandwich can be made with any leftover meat. I just happened to have corned beef from St. Patrick’s Day on hand. I have use sliced turkey, chicken and steak in the past for this sandwich and they all turned out well. I usually bake oven fries with this dish which take about 20 minutes. Put the sandwich in the oven after the potatoes have baked for ten minutes.

For 2

Ingredients

2 large slices rye bread; see link for my homemade rye bread recipe
https://jovinacooksitalian.com/2017/03/17/happy-st-pats-day/
10 slices cooked corned beef
4 slices swiss cheese
½ cup sauerkraut, drained
4 tablespoons mustard sauce, recipe below

Directions

Heat the oven to 450 degrees F.

Toast the bread and place it on a foil lined baking pan. Spread 2 tablespoons of the mustard sauce on each piece of toasted bread. Arrange the meat slices on top.

Place 1/4 cup sauerkraut on top of each sandwich and top with two slices of cheese. Place the sandwiches in the oven for 10 minutes so the meat can heat and the cheese melt.

Serve with some great pickles.

For the Guinness Mustard Sauce:

1/4 cup stone ground mustard
1/2 cup mayonnaise
2 tablespoons sour cream
½ teaspoon horseradish powder (ground)
4 tablespoons Guinness beer

In medium bowl combine mustard, mayonnaise, horseradish and sour cream together. Slowly whisk in beer. Chill in the refrigerator.


The University of Oregon defeated Ohio State University 46–33 in 1939 to win the first-ever NCAA men’s basketball tournament. The Final Four, as the tournament became known, has grown in size and popularity since then. Today, the NCAA basketball tournament has become the most popular sporting event, after the Super Bowl.

For the first 12 years of the men’s tournament, only eight teams were invited to participate. Today, the tournament breaks into four regions of 16 teams. The winning teams from those regions comprise the Final Four, who meet in that year’s host city to decide the championship.

The NCAA held its first women’s basketball tournament in 1982. The women’s tournament started with 32 teams, but now the women’s format echoes the men’s, with play in four regions culminating in a Final Four held in a single location. The championship is played the day after the men’s, concluding the college basketball season.

Yesterday was Selection Sunday and the madness begins on Thursday. Here are some recipes to help you cheer.

Cheesesteak Sandwiches

4 large sandwiches

Ingredients

1 clove garlic, minced
1 small onion, finely chopped
Half a green bell pepper, finely chopped
8 very thin sandwich steaks (usually sirloin)
1 tablespoon olive oil
8 slices American cheese or your favorite cheese
4 long hoagie rolls, about 8 inches long (I like Martin’s for these sandwiches)

To make the toppings:

Heat a griddle or a large, heavy frying pan, over medium heat. Add oil to the pan and, when it begins to shimmer, add the garlic, onion and green peppers and stir to combine.

Cook, stirring every so often, until they begin to soften, approximately 10 minutes. Season to taste with salt and pepper, remove to a bowl and set aside.

To make the steaks:

Place the steaks between pieces of plastic wrap and pound with a meat mallet until uniformly thin.

Turn the heat to high until nearly smoking. Season the meat aggressively with salt and pepper.

Place the steaks on the griddle, working in batches if necessary, and cook for 2 minutes on each side, until well browned but very rare. Remove to a serving platter and allow to rest.

To make the sandwiches:

Preheat the oven to 200 degrees F. Place the sub rolls in the oven to warm.

Return sliced steaks to the griddle or frying pan, over medium heat, and place the onions and peppers on top of the steaks. Turn heat to low and cover each steak with sliced cheese.

To serve:

Remove the rolls from the oven and fill each sub with a mixture of 2 steaks, vegetables and cheese. I usually cut these sandwiches in half and arrange on a serving platter.

If serving to guests, keep them warm on a hot plate.

Deviled Eggs and Smoked Salmon

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
6 oz smoked salmon slices
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 platter and chill.

To serve:

Arrange the eggs and salmon on a serving platter. Sprinkle chives over both and serve.

Spanakopita Triangles

Let the package of fillo 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 be refrozen, so don’t worry that you are not using the entire package.

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 Fillo 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 fillo 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 fillo 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

Ingredients

1 cup peeled and seeded cucumber, finely chopped
1 cup plain Greek yogurt
1 tablespoon chopped fresh dill
1 tablespoon fresh squeezed lemon juice
½ teaspoon salt, divided
1/4 teaspoon freshly ground white 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.

Quick and Easy Almond Bark

Ingredients

16 ounces slivered almonds
16 ounces high quality baking milk or dark chocolate (such as Valrhona )

Directions

Toast the almonds in a 9″x 13″ baking pan at 350 degrees F for 5 to 10 minutes. Remove to a bowl and cool.

Line the same baking pan with a piece of parchment and set aside.

Melt the chocolate in a glass bowl with a cover in the microwave on high for about 2 minutes. Uncover and stir the chocolate with a spatula until smooth.

Stir in the nuts, a little at a time, until they are all incorporated and covered with chocolate.

Pour the mixture into the prepared baking pan. Spread the mixture to the sides of the pan and press down with a spatula until smooth.

Cover with another piece of parchment and press down to flatten. Chill in the refrigerator until hardened.

Cut into serving pieces and store in a cool place.



theshivasponder

For Me, You and Everyone

The aspect of life

Poetry and wisdom

Peacock Poetry

by Sam Allen

throughdanielleseyes

Words, thoughts, and snapshots of life.

kirilson photography

the stories behind the pictures, and vice versa

Food and Footsteps

Unique insights for independent travellers

Adventures of a Busy Mom

Making blessings out of this busy life!

Tasty&Delicious^

Rekindle your love for food!

Safira's Journey

Create Your Own Happiness

My Bicol Blog

This blog is all about roaming the Bicol Region, Philippines wisely on a budget. We'll talk about what Bicol has to offer when it comes to great hotel deals, good food and where to go on your vacation. So, I hope this blog site will be helpful to those of you on the look out for great deals while you have fun in Bicol. After all, the wisest of us believe that the concept of toil is just a myth, and life should be a never-ending vacation.

DADDY'S CUISINE

Happy Eating

Cafe Book Bean

Talk Books. Drink Coffee.

Bite Me up With Shreyu

Cooking up with smiles across miles

Manish writes

A learner | Dreamer | Introvert | Traveler

❤ Marriage Kingdom ❤

http://cateringatheart.yolasite.com/

Becca's Blogs

Live. Laugh.Love

Goal Digger

Be Positive, Patient and Persistent...

FreeKING'S Blog

Thankyouverymuch!!!!

The Mediterranean Diet Unplugged

A blog on living healthier to lose weight, lower cholesterol, and reduce risk of cardiovascular disease and other diseases.

Pushpita's Chakhum

Food. Stories. And. More.

Sensible Nonsense

Greetings fellow Earthlings. The blog is about getting some perspective about daily life things. The not so boring stuff.

No Plate Like Home

Delicious, Simple Home Cooking

Lisa Everyday Life

Dim Sum of My Life.- Come share a small part of my life.

The Tiny Potager

Self Sufficiency and Sustainable Living - with a family of six

Free-spirited Wanderer

Lessons, Stories and Adventures in life

Delicious Cravings At Vania's Kitchen

Celebrating the variety in FOOD...

Genç Yazarlar Kulübü

Edebiyatı tüccarlardan alıp,halka vereceğiz.

Her Lost Mango

Her Everyday Blog

Ricardo Sexton

.Welcome to my Metaphors.

Vegetable delight, fruitful joy

Easy, vegetarian, sustainable, healthy and delicious vegetable bowls, sweetened by an occasional recipe for fruit cake or muffins

Hopskipdive

Just another WordPress site

Africa vaidosa Blog

Para ajudar a mulher Luso Africana em Portugal, a reencontrar a sua essência e brilho.

Estonian Cuisine. Eesti Toit.

Estonian Food and Cuisine. Easy and Delicious .

tabstheatrethoughts

*Theatre *Stage *Reviews *Performance *Dance *Art

The World according to Dina

Notes on Seeing, Reading & Writing, Living & Loving in The North

Emilys Home Cooked kitchen

Healthy Tasty Recipes from all over the world. Click on above to be taken to lots more recipes!

Temple Fitness

" Your body is your temple"

My Heart of Mexico

Life, food, and family Mexican style

When I' m With You... Whitney Ibe Blog!

Inspirational,Motivational, Lifestyle, Daily Living, Positivity, Religion

%d bloggers like this: