mediterranean

  • The Kardea Gourmet: A Book Review

    Mark Twain sadly reasoned that the only way to good health was to eat and drink what you what don’t like and don’t want. A new book by preventive cardiologist Richard Collins MD, self-described food passionisto Rob Leighton, and Susan Buckley, a registered dietitian, takes the opposite view and shows how delicious foods can be healthy, and even reverse disease!

    Learn how to eat for your health and reverse disease; deliciously!
    By Brooke Holmgren
  • Mediterranean Tuna Salad

    1 can (5 ounces) canned tuna, water packed (or water-packed sardines)
    2 cups artichoke hearts, water packed
    ½ cup scallions, chopped
    1 red or green pepper, chopped
    2 cups cherry tomatoes, halved
    2 cups leaf lettuce, chopped
    1 cup fresh spinach, chopped
    1 medium cucumber, chopped
    1 cup chic peas
    3 tablespoons extra virgin olive oil
    4 tablespoons balsamic vinegar
    Optional Ingredients:
    1 tablespoon capers
    ½ cup olives

     

    Combine all ingredients in a bowl. Serve as a lunch or as a component of a first-course antipasti. Garnish with lemon wedge. This also makes for a great sandwich. It is a great way to introduce sardines into the meal rotation. They have an advantage over tuna in that they provide higher levels of Omega-3s and come from a more sustainable fish population.

  • Baked Salmon with Sauteed Spinach

    4 8-ounce skinless salmon fillets

    Salt and ground pepper

    1 tablespoon Extra Virgin Olive Oil

    1 garlic clove, thinly sliced

    1 9-ounce bag baby spinach, rinsed but not dried

    2 teaspoons fresh lemon juice

     

    Preheat oven to 400˚F. Place salmon in ovenproof baking dish. Season well with salt and pepper. Bake 10 to 15 minutes. Heat oil and garlic in skillet. Add damp spinach and using tongs, toss and cook until spinach is wilted. Stir in lemon juice. Serve salmon atop spinach and with mashed potatoes.

  • Greek Tzatziki

    2 containers (8 ounces) of plain, lowfat yogurt
    2 cucumbers, peeled, seeded, and diced
    2 tablespoons olive oil
    ½ lemon, juiced
    Salt and pepper to taste
    1 tablespoon chopped fresh dill
    3 cloves garlic, peeled

     

    In a food processor or blender, combine yogurt, cucumber, olive oil, lemon juice, salt, pepper, dill, and garlic. Process until well combined. Transfer to a separate dish, cover, and refrigerate for at least one hour to allow the flavors to blend.

  • Black Bean Burgers with Kefta Spices

    Black Bean Burgers with Kefta Spices
    15 ounces cooked black beans
    ½ cup chopped fresh parsley or cilantro
    1 small onion
    1 teaspoon ground cumin
    1 teaspoon ground paprika (sweet or smoked)
    ½ teaspoon ground pepper
    1 clove garlic, peeled
    1 teaspoon pure olive oil
    2 egg whites
    ½ cup breadcrumbs, whole wheat
    Salt to taste

     

    Place onion and garlic in a food processor, and process until fine. Add ½ of the black beans and oil. Process until beans are of mashed consistency. Place in a medium mixing bowl and add remaining beans, spices, breadcrumbs, parsley, and egg whites. Mix thoroughly, cover, and refrigerate for at least an hour. This allows the flavors to blend and moisture to be absorbed by the breadcrumbs. If too wet, add more breadcrumbs. Shape into eight small patties, packing firmly. Sauté on medium-high heat until browned on both sides. Lower heat to warm and heat through. Serve with the topping of your choice. The bean patties may be frozen in a tightly sealed bag. Browning the burger before freezing allows the beans to firm for later use on an outdoor grill.

  • Greek Barley Salad

    Greek Barley Salad
    4 cups cooked barley pilaf
    1 teaspoon fresh grated lemon peel
    ½ cup fresh lemon juice
    5 tablespoons olive oil
    2 tablespoons pitted kalamata olives, coarsely chopped
    1 clove garlic
    2 teaspoons oregano leaves
    ¼ teaspoon ground black pepper
    4 pepperoncini peppers, coarsely chopped
    2 teaspoons capers, coarsely chopped
    ¼ cup coarsely chopped fresh parsley
    1 large red or green pepper, coarsely chopped
    1 small cucumber, seeded and coarsely chopped
    1 cup cherry tomatoes, halved

     

    Coarsely chop pepper, tomato, cucumber, parsley, pepperoncini, and olives; finely chop capers, lemon peel, onion, and garlic. Combine all other ingredients and then fold into cooled barley pilaf.

  • Shrimp with Walnut Pesto and Vegetables

    Shrimp with Walnut Pesto and Vegetables
    Walnut Pesto Sauce
    4 cups fresh basil leaves, loosely packed
    1 cup fresh parsley, loosely packed
    1 cup walnuts
    2/3 cup extra virgin olive oil
    4 large cloves garlic, chopped

    Heat a medium pan over low heat. Add 1/3 cup olive oil, 3 cloves chopped garlic and walnuts. Sauté for 2 to 4 minutes or until garlic is soft but not browned. Set aside and allow to cool. In a food processor, combine 1/3 cup olive oil, basil, parsley, and remaining chopped garlic clove. Add cooled walnut mixture and blend until well incorporated.

    Shrimp with Walnut Pesto and Vegetables
    8 jumbo shrimp, deveined, tail on
    2 cups cherry or grape tomatoes, halved
    2 small zucchinis, diced into 1-inch cubes
    1 tablespoon teaseed oil or other higher-temperature oil
    ½ cup white wine
    3 cloves garlic, chopped
    3 cups cooked pasta
    6 tablespoons Walnut Pesto Sauce
    ¼ cup fresh parsley or fresh basil, chopped
    Salt to taste
    Grated parmesan cheese to taste
    Optional Ingredients:
    1 cup cooked white beans
    ½ teaspoon fennel seed

    Heat a large pan or wok to medium heat, add olive oil and garlic, and sauté for 2 minutes. Before the garlic browns, add zucchini, shrimp, optional ingredients, and white wine. Cover tightly and cook for 5 minutes. Add halved tomatoes and cook uncovered for another 5 minutes. Toss once or twice to ensure that all ingredients are cooked evenly. Remove from heat. Toss Walnut Pesto Sauce into cooked pasta, then add cooked vegetables. Serve hot.