Artichokes are a popular vegetable in Greek cuisine—from baby hearts used in an artichoke-and-rice dish to whole artichokes simmered in a citrus-olive oil dressing—but their preparation and cleaning is a mystery to some and tedious to others. For this post we’ll cover the two basic procedures (for hearts and whole) with tips to help take your artichokes from market to pot in a few simple steps.

1. Start with fresh artichokes that are in season.
 
2. Look for firm round artichokes that are green without brown spots or stems that look woody (a sign that they’re not so fresh).
 
3. Prepare a very large bowl with acidulated water: combine the juice from 1 fresh lemon with 3 to 4 cups of cold water.
 
4. Cleaning the artichokes: rinse well under cold running water, then proceed as below for hearts or whole artichokes.

Artichoke hearts: Snap off the tough outer leaves and discard. Using kitchen scissors, trim the sharp tips off the remaining leaves (a) and snap each off, saving to use in a soup or stew (if saving for a future use, transfer the leaves to a freezer bag, press out all the air, seal and freeze up to 1 month; if using the same day, transfer to the acidulated water). When you get to the choke, hold the heart firmly in one hand and, using a spoon, scoop out the choke and discard (follow along with this video). Proceed to step 5.

Whole artichokes: Snap off the tough outer leaves and discard. Using kitchen scissors, trim the sharp tips off the remaining leaves (a). Using a sharp knife, cut off the top one-third of the artichoke and discard. Trim the stem to 1 inch beyond the base of the artichoke and, if tough, peel off the outer skin. Hold the base firmly in one hand and, using a spoon, scoop out the choke in the center and discard  (follow along with this video) or cut the artichoke lengthwise in half and scoop out the choke from each half (b). Proceed to step 5.

5. After cleaning each artichoke, immediately transfer to the acidulated water, submerging completely (c). This will keep the vegetable from discoloring and turning brown (this method also works for fruit and other vegetables as well).
 
6. Leave the artichokes in the acidulated water until ready to add them to your recipe.
 
Our Warm Artichoke-Salad Spread recipe can be found in our Spreads & Dips cookbook, available on Amazon.
 
I hope you enjoyed this week’s how-to post. Stay tuned for more Greek cooking techniques in upcoming blogs.
 
Sign up for our e-newsletter (if you haven’t already) and stay connected on social media for cooking tips and recipes, as well as for all Kukla's Kouzina updates and news.
 
Thanks for following us and we’ll see you next Monday.
 
Until then~
Kali orexi! Good appetite!
 
Kelly

​Copyright © 2020 Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!    
 
Web design by Kelly Salonica Staikopoulos

As our Lenten journey continues, we turn away from chicken and instead look to the versatile chickpea to provide plant-based nourishment with a variety of recipe options. Chickpeas are nutrient treasure troves abundant in fiber, polyunsaturated fatty acids, vitamins A, E, and C, folate, magnesium, potassium, iron, carotenoids, and protein. All that and deliciousness wrapped up in these hearty legumes! You can simply add them to green salads, wraps, or soups, or take a little time to make hummus or our quick-and-easy salad (below).

This salad goes all out with fresh ingredients that elevate the flavor profile of chickpeas to a whole new level. Included are optional additions to help you to customize this into your own creation, and tossing in shellfish (or chicken, if not fasting) will turn this salad into a substantial main-course meal, serving six. If adding shellfish (or chicken), make 1 1/2 recipes of the dressing (or more, to taste). Our recipe will also work with other legumes (if using dried, make sure to soak and cook before adding to the salad).
 
TOTAL TIME: 15 minutes plus chilling
MAKES: 4 servings
 
DRESSING
2 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
1 teaspoon fresh oregano leaves
1/2 teaspoon fresh thyme leaves
1/2 teaspoon sea salt
1/4 teaspoon freshly ground pepper
 
SALAD
1 (15 oz) can chickpeas, drained and rinsed
1 small seedless cucumber, peeled and cut into a 1/2-inch dice
1 small red bell pepper, cut into a 1/2-inch dice
1 plum tomato, cut into a 1/2-inch dice
1 celery rib, cut into a 1/2-inch dice
1/4 cup diced red onion
1 scallion, sliced
1 tablespoon chopped fresh mint
*
Crusty bread, for serving
*
Optional additions:
1 clove garlic, minced
1/4 cup pitted kalamata olives, halved or sliced
1/3 cup crumbled feta cheese
1 cup sautéed shrimp (or other shellfish)
1 cup diced cooked chicken (if not fasting)
 
1. Make dressing: In a bowl, whisk together the dressing ingredients. Set aside.
 
2. Make salad: In a large serving bowl, gently toss together all of the salad ingredients. Pour the dressing over the top and gently toss to combine well. Cover and refrigerate 1 to 2 hours before serving. Serve with bread to soak up all the savory juices.
 
Recipe by Kelly Salonica Staikopoulos
Copyright © 2020 Kukla's Kouzina: A Gourmet Journey~Greek Island Style  
 
More about Greek Orthodox Lenten cuisine can be found in our blog, Lenten Cuisine~A Faith Inspired Journey.

I hope you enjoyed this week’s chick…pea inspiration. Recipes for hummus (four varieties) and other Lenten foods can be found in our Meze and Spreads & Dips cookbooks. Stay tuned for future blogs on foods and customs relating to this Holy season of fasting and spiritual awakening.

Sign up for our e-newsletter (if you haven’t already) and stay connected on social media for cooking tips and recipes, as well as for all Kukla's Kouzina updates and news.
 
Thanks for following us and we’ll see you next Monday!
 
Until then~
Kali orexi! Good appetite!
 
Kelly
 
Resources
Greek Orthodox Archdiocese of America
Great Lent

​Copyright © 2020 Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!    
 
Web design by Kelly Salonica Staikopoulos

The discipline of fasting during Great Lent and other religious occasions is to bring about cleansing and spiritual awareness in preparation for the Resurrection at Pascha (Easter). 

In times of fasting, the Greek Orthodox abstain from foods that come from animals containing blood, which include beef, poultry, eggs, dairy, and most seafood, shellfish being the exception because it contains no blood. During the strictest fasts, olive oil and wine are also abstained from. Traditional Lenten foods, as well as our own recipes we developed for fasting, are plentiful and delicious, and some might say that you’re not giving up anything if you’re enjoying your meal. The thing is, when you’re preparing these foods, you’re taking extra care to make suitable substitutions for the foods you can’t eat, which reminds you of why you’re doing it. In turn, you become spiritually aware and the fast is “serving” its purpose.

Clean Monday, or Kathara Deftera (Καθαρά Δευτέρα), marks the launch of Great Lent for the Greek Orthodox and the entry of a unique collection of appropriate meals. A cross-section of Lenten foods that have become staples in our diet during this period include the following.

Taramosalata (ταραμοσαλάτα): A coral-colored, mousse-like dip containing red carp (fish) roe. (Recipe in our Meze and Spreads & Dips cookbooks.) For more on this dip and its many uses, check out our blog Taramosalata~Beyond Meze.

Revithosalata (ρεβιθοσαλάτα): A chickpea salad with red onion, cucumber, tomato, and fresh herbs.

Fakes Soupa (φακές σούπα): A protein-packed lentil soup that gets its Greek twist from vinegar.

Lagana (λαγάνα): A flat bread that gets its “dimples” from fingertips pressed into the surface.

Horta Vrasta (χόρτα βραστά): A boiled variety of leafy greens. A dressing of lemon juice and olive oil give this side dish flavor and enhance its nutritional value.

Dolmadakia Gialanzi (ντολμαδάκια γιαλαντζί): Grape leaves filled with rice and flavored with lemon. (Recipe in our Meze cookbook.)

Gigantes Plaki (γίγαντες πλακί): Giant beans in a tomato-based sauce.

Htapodi Sharas (χταπόδι-σχάρας): Grilled octopus.

Garides sti Shara me Lemoni (γαρίδες στη σχάρα με λεμόνι): Grilled shrimp with lemon.

Loukoumades (λουκουμάδες): Light and fluffy puffs drizzled with honey.

Koulourakia made with wine (κουλουράκια με κρασί): Perfect for dunking when you want something subtly sweet.

Halva with oil (χαλβά με λάδι): A Lenten favorite, this homemade version of halva is made with semolina or farina and butter, but when fasting, the butter is replaced with canola oil. Once cooled in a form, the halva is unmolded and dusted with ground cinnamon, then cut into slices.

Halva/Halvah with tahini (χαλβά με ταχίνι): Very different from the homemade version, this store-bought halva, popular throughout the Mediterranean and Middle East, is made with tahini (sesame paste) and comes in blocks with varietal options that include plain, with nuts (pistachios or almonds) or raisins, marbled with chocolate, and marbled with chocolate that’s coated completely in dark chocolate (my favorite!).

The photos in this slideshow demonstrate our Lenten menu on any given day of our 40-day fast. This is the kind of “fast” food that fuels our bodies and souls.    

I hope you enjoyed our Lenten tasting. Recipes for these foods and more will be featured in our upcoming cookbooks (those noted above can be found in our Meze and Spreads & Dips cookbooks)! Stay tuned for future blogs on foods and customs relating to this Holy season of fasting and spiritual awakening. 

Sign up for our e-newsletter (if you haven’t already) and stay connected on social media for cooking tips and recipes, as well as for all Kukla's Kouzina updates and news.

Thanks for following us and we’ll see you next Monday.

Until then~
Kali orexi!  Good appetite!

Kelly

Kukla's Kouzina blogs on the Greek foods and faithful customs of Lent, Holy Week, and Pascha:
Greek Cheesefare Week
Fasting & Feasting…Greek Foods for Body & Soul
Lenten Kouzina Made Easy
Greek Holy Week & Pascha~Easter Foods
Greek Foods of Lent

Source
Greek Orthodox Archdiocese of America

Copyright © 2020 Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!

Web design by Kelly Salonica Staikopoulos

Last week we featured our recipe for homemade drained yogurt, and this week we’ll show you how to use it in an exceptional pastry with feta, honey, thyme, and sesame seeds. Dessert perfection~Greek Island style!

​Authentic ingredients are key for quality results, so use imported sheep’s-milk feta and Greek thyme honey. Work quickly when using phyllo dough, keeping it covered with plastic wrap and a damp kitchen towel to prevent it from drying out between uses. When folding the pastry, don’t fold too snuggly and it may cause the packets to burst while baking.

PREP TIME: 15 minutes (plus time for making yogurt)
BAKING TIME: 25 to 30 minutes
MAKES: 4 servings
 
FILLING
5 ounces feta, crumbled
1/4 cup plain Greek yogurt
1 large egg, lightly beaten
3 tablespoons thyme honey
½ teaspoon fresh thyme leaves, plus sprigs for garnish
*
4 (9-by-14-inch) #4 or #5 sheets phyllo dough, at room temperature (if frozen, thawed according to package directions)
3 tablespoons unsalted butter, melted
About ½ teaspoon sesame seeds, for garnish
About ½ teaspoon black sesame seeds, for garnish
 
1. Heat oven to 375°F. Lightly grease a rimmed baking sheet and set aside. In a bowl, mix together the feta, yogurt, egg, honey, and thyme leaves until combined well.
 
2. Place 1 phyllo sheet on your work surface with the wide end facing you. Brush with butter and fold over horizontally to form a 9-by-7-inch rectangle and brush with butter. Place one quarter of the filling on the end closest to you, leaving a 2-inch border and fold in the sides; brush the sides with butter. Fold the phyllo end closest to you over the filling and continue folding to the end of the phyllo to form a packet; brush all over with butter. Place packet, seam side down, on prepared baking sheet and sprinkle with sesame seeds. Repeat with remaining phyllo, butter, filling, and seeds to make 3 more packets.
 
3. Bake 25 to 30 minutes, until phyllo is golden brown. Garnish with thyme sprigs and serve immediately.
 
Recipe by Kelly Salonica Staikopoulos
Copyright © 2020 Kukla's Kouzina: A Gourmet Journey~Greek Island Style  
 
For other recipes using Greek yogurt, check out our blogs:
Greek Chocolate Love featuring Chocolate Soufflés with Greek Yogurt
Mediterranean Diet Resolution Recipes: Sweet Success featuring Berry-Oat Parfait

Greek Yogurt is also featured in our Tzatziki recipe, from our Meze and Spreads & Dips cookbooks, on Amazon.

To learn more about Cheesefare Week, check out our blog on Greek Cheese~Delectable Varieties & Uses.

I hope you enjoyed this week’s yogurt-pastry post. Stay tuned for more Greek recipes in upcoming blogs.
 
Sign up for our e-newsletter (if you haven’t already) and stay connected on social media for cooking tips and recipes, as well as for all Kukla's Kouzina updates and news.
 
Thanks for following us and we’ll see you next Monday!
 
Until then~
Kali orexi! Good appetite!
 
Kelly

​Copyright © 2020 Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!    
 
Web design by Kelly Salonica Staikopoulos

​When yogurt is called for in Greek cooking, it’s drained (strained) Greek sheep’s-milk yogurt, which is the consistency of cream cheese. Sheep’s-milk yogurt is sweeter and creamier than cow’s-milk and is available in Greek markets and gourmet shops. You can also use thick Mediterranean-style sheep’s-milk or cow’s-milk yogurt, available in supermarkets and specialty food stores throughout the United States. Following is our recipe for homemade drained yogurt, a simple and tasty way to DIY.

16 ounces (2 cups) plain whole-milk yogurt
 
Line a fine mesh sieve with a double thickness of cheesecloth and place it over a large bowl. Place the yogurt in the cheesecloth, gather up the sides, and tie them together with kitchen string. Cover the bowl with plastic wrap and let the yogurt drain in the refrigerator until very thick, 2 to 4 hours or overnight (discard the water that collects in the bowl). Makes 8 ounces (1 cup) Drained Yogurt (32 ounces of undrained yogurt makes 16 ounces of Drained Yogurt).
 
Serve with a drizzle of honey, toasted walnuts, and/or fruit, or use in your favorite recipes.
 
Recipe by Kelly Salonica Staikopoulos
Copyright © 2020 Kukla's Kouzina: A Gourmet Journey~Greek Island Style
 
For recipes using Greek yogurt, check out our blogs:
Greek Chocolate Love featuring Chocolate Soufflés with Greek Yogurt
Mediterranean Diet Resolution Recipes: Sweet Success featuring Berry-Oat Parfait

Drained Yogurt is also featured in our Tzatziki recipe, from our Meze and Spreads & Dips cookbooks.

I hope you enjoyed this week’s how-to post. Stay tuned for more Greek cooking techniques in upcoming blogs.
 
Sign up for our e-newsletter (if you haven’t already) and stay connected on social media for cooking tips and recipes, as well as for all Kukla's Kouzina updates and news.
 
Thanks for following us and we’ll see you next Monday.
 
Until then~
Kali orexi! Good appetite!
 
Kelly

​Copyright © 2020 Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!    
 
Web design by Kelly Salonica Staikopoulos

There’s no denying that when it comes to love, chocolate is the ultimate food pleasure. Chocolate and joy go hand-in-hand, and when you’re filled with joy, you love longer. Whether you’re celebrating with your sweetheart, family, or dear friends, this soufflé is an ideal way to spread joy and show how much you adore them!
 
To go all out with a heart theme, you can use heart-shaped ramekins or cut out a paper heart, place it in the middle of the baked soufflé, and dust confectioners’ sugar over the top, then remove the paper for an easy way to say I love you!

​Dark chocolate, coffee, almond essence, and thick Greek yogurt combine to create this deliciously intense dessert. The perfect match for a passionate heart!
 
PREP TIME: 15 minutes plus standing
COOK/BAKE TIME: about 25 minutes
MAKES: 6 servings
 
Unsalted butter, for ramekins
1/2 cup granulated sugar, plus more for ramekins
8 ounces bittersweet (60% cacao) dark chocolate chips
2 tablespoons brewed coffee
1/2 cup plain reduced-fat (2%) Greek yogurt
4 large egg yolks, lightly beaten
1 teaspoon pure vanilla extract
1/4 teaspoon pure almond extract
6 large egg whites, at room-temperature
1/4 teaspoon cream of tartar
 
Confectioners’ sugar, for sifting
Ripe berries, for serving
 
1. Generously butter six 6-ounce ramekins (if using 5-ounce ramekins, you’ll need seven; if using 4-ounce ramekins, you’ll need eight), coating the rims, then sprinkle each with 1 tablespoon granulated sugar, turning the ramekins to coat (like flouring a cake pan). Tap out excess sugar. Transfer the ramekins to a rimmed baking sheet.
 
2. Preheat oven to 400°F. Place the chocolate and coffee in a large heatproof bowl set over a saucepan of simmering water (the water should not touch the bowl). Heat over medium-low heat, stirring frequently, until the chocolate is melted and smooth, about 10 minutes. Remove the bowl from the heat and let stand until slightly cooled, about 10 minutes.
 
3. Whisk the yogurt into the chocolate mixture until smooth, then whisk in the egg yolks and extracts until combined well.
 
4. In a large mixer bowl, beat together the egg whites and cream of tartar on medium-high speed to soft peaks. Gradually add the 1/2 cup granulated sugar and beat to stiff, glossy peaks (do not overbeat).
 
5. Using a rubber spatula, gently fold one-third of the egg-white mixture into the chocolate mixture to lighten. Fold in the remaining egg-white mixture in two batches, gently folding all the way to the bottom to incorporate the whites without deflating, until hardly any white streaks are visible.
 
6. Spoon the batter into the prepared ramekins, filling completely and gently tapping the ramekins to settle the batter. Using a dough scraper or the back of a knife, scrape the edge over the tops of the ramekins to level, resulting in a flat top on the baked soufflés. Immediately bake the soufflés until puffed and risen above the top of the rims, 12 to 15 minutes. Dust each with confectioners’ sugar and serve immediately with berries.
​
Recipe by Kelly Salonica Staikopoulos
Copyright © 2020 Kukla's Kouzina: A Gourmet Journey~Greek Island Style  
 
I hope you enjoyed this week’s post and that your Valentine’s Day, and every day, is overflowing with Greek Chocolate Love !
 
Sign up for our e-newsletter (if you haven’t already) and stay connected on social media for cooking tips and recipes, as well as for all Kukla's Kouzina updates and news.
 
Thanks for following us and we’ll see you next Monday.
 
Until then~
Kali orexi! Good appetite!
 
Kelly

​Copyright © 2020 Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!    
 
Web design by Kelly Salonica Staikopoulos

When you think chocolate, the first (or second) thing that comes to mind is probably not Greek dessert. And why should it? Classic (or should I say original) Greek confections aren’t made with chocolate and they taste amazing just the way they are, so naturally you’d think, why try to improve on perfection? Well, even the Greeks have discovered that almost everything (we’re talking sweets, not spanakopita) is better with chocolate. If you’ve recently visited a Greek pastry shop, you already know that chocolate has found yet another welcoming new home, and it's love at first sight for the delighted shoppers!

During my visits to Greek bakeries like Artopolis and Titan in Astoria, NY, I found chocolate was used simply, as a drizzle or a filling (or both) in pastries like baklava and flogeres (nut rolls), or infused into the batter of karidopita (syrup-drenched walnut cake), or was more inventively used for dipping the pastries before sprinkling them with nuts. It was even incorporated into koulourakia dough to create a Greek version of a black-and-white cookie…with a twist!

If you’re jonesin’ for chocolate but you feel like making something Greek, you CAN have it both ways. Try the following tips to turn your Greek treat into a 2-for-1 indulgence, starting with a simple drizzle and ending with pure decadence.

NOTE: Start with good-quality bittersweet or semisweet dark chocolate—it's what we prefer for taste, plus it’s the healthier option.

1. Chocolate-drizzle up your baklava or nut rolls (this works on store-bought pastries too!):

~Let them cool completely after you’re done adding the syrup. 

~Melt a couple of ounces of chocolate (we love dark bittersweet to offset the intense sweetness of the pastry), then spoon it into a heavy-duty resealable plastic bag and snip a 1/8-inch hole from one of the corners. Twist the top of the bag to press the chocolate down to the snipped tip.

~Hold the tip about 1 inch above the area you want to cover and, while pressing the chocolate down, pipe the chocolate in a zigzag pattern over the pastry. Don’t worry if it doesn’t look perfect. It doesn’t have to. That’s the beauty of drizzling. The less perfect it is, the more unique it appears, so have fun with it.

​
2. Not chocolaty enough? Make Choclava!

~When assembling your nut rolls or baklava, drizzle chocolate on the inside or sprinkle each layer with chocolate chips.

~Then bake, syrup, cool, and finish with a top drizzle.

3. The ultimate chocolate-dip treatment for nut rolls:

~Hold a nut roll by one end and dip it one-third of the way into a bowl of melted chocolate. Remove and let the excess chocolate drip back into the bowl.

~Place the roll on a sheet of parchment or waxed paper and immediately sprinkle the chocolate with toasted almond slices. Repeat with the remaining rolls, keeping them one inch apart.

~Let the rolls cool at room temperature until firm. Don’t refrigerate, as that would cause the phyllo to soften and you want it to remain crisp. 

4. Have your Greek chocolate cake and eat it too!
To infuse a cake like karidopita, add cocoa powder to the dry flour mixture (swap out one-quarter of the flour with an equal amount of unsweetened cocoa powder), and/or fold in a handful of mini chocolate chips (or more, depending on the size of your cake or your taste) before pouring the batter into the baking pan.

5. A twist of chocolate: For koulourakia (below left), make two batches of dough, adding cocoa powder to the dry flour mixture (as in #4 above with the karidopita) to one of the batches. Per your recipe, roll out both dough colors into ropes, place one of each side by side and twist for a two-tone cookie.

6. Dust of chocolate: Another simple and elegant chocolate treatment can be accomplished by adding a light dusting of sweetened cocoa powder over your pastry or cake before serving (above right).

7. A chocolate sip: It’s more than just dessert! I came up with this idea while I was testing our recipes and experimenting, and decided it was time for a coffee break. Being in a creative mood, I thought it would be fun to try a spin on Greek demitasse. The luscious result is what I dubbed a mocha-tasse™.

~Start with Greek demitasse coffee poured into cups.

~Finely grate a touch of dark chocolate and sprinkle it over the coffee or dust it with sweetened cocoa powder. If desired, finish by sifting just a pinch of confectioners’ sugar on top to brighten it up. (Don’t stir or you’ll bring up the grounds from the bottom.) Sip, sigh, smile!

I hope you enjoyed this week’s When Greek Meets Chocolate and that it kicks your taste for Greek desserts up to an all-time high.

Sign up for our e-newsletter (if you haven’t already) and stay connected on social media for cooking tips and recipes, as well as for all Kukla's Kouzina updates and news.

Thanks for following us and we’ll see you next Monday.

Until then~
Kali orexi!  Good appetite!

Kelly

Copyright © 2020 Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!    

Web design by Kelly Salonica Staikopoulos

Last week we added fish, Psari Plaki, to our Blue Zone journey of healthy eating and living, one that expands on the Mediterranean diet (more in our Mediterranean Diet blogs). It’s a lifestyle of feeding yourself for longevity while sharing those meals with friends and loved ones who give you joy. This week we feature one of our favorite whole-grain recipes, Greek-Island Farro & Feta Salad, adding another shade of Greek Blue to your gatherings!

Medical research has shown that whole grains lower the risk of heart disease, cancer, stroke, diabetes, and obesity, and also reduce cholesterol levels. When preparing whole grains, like farro, the Greek way, they’ll be a welcome course on your menu.

This is a gorgeous salad that’s as vibrant to the taste buds as it is to the eyes. Farro, an ancient Mediterranean grain, is similar in flavor to brown rice but with a nuttier profile and chewy texture.

One cup of cooked farro contains 220 calories, 8 grams of protein, 2 grams of fat, 47 grams of carbohydrate, and 5 grams of fiber. It’s also rich in vitamin A, vitamin E, iron, and magnesium. Healthy stats and great taste makes farro a whole-grain food that you’ll be adding to your list of pantry staples.
 
PREP TIME: 20 minutes
COOKING TIME: about 30 minutes
SERVINGS: 4
 
GREEK VINAIGRETTE
1 1/2 tablespoons chopped fresh oregano
1 1/2 tablespoons fresh lemon juice
1 tablespoon balsamic vinegar
1 teaspoon Dijon mustard
1 teaspoon sea salt
1/2 teaspoon freshly ground pepper
1/2 teaspoon chopped fresh thyme
1/2 teaspoon minced garlic (1 small clove)
1/2 teaspoon Greek thyme honey
1/4 cup extra-virgin olive oil
 
SALAD
1 cup farro
1 red bell pepper, cut into 1/2-inch dice
1 medium seedless cucumber, cut into 1/2-inch dice
2 plum tomatoes, cut into 1/2-inch dice
1 small red onion, sliced
2 scallions, sliced
1/3 cup chopped fresh flat-leaf parsley
1/3 cup sliced pitted kalamata olives
2 tablespoons capers, rinsed and drained
6 ounces Greek feta cheese, crumbled
 
1. Make vinaigrette: In a bowl, whisk together all of the vinaigrette ingredients except the olive oil. Slowly whisk in the olive oil until emulsified. Set aside.
 
2. Make salad: In a medium saucepan, combine the farro with 3 cups of water and bring to a boil over medium-high heat. Reduce heat to low and simmer until the farro is just tender, 25 to 30 minutes. Drain well and transfer to a large heatproof bowl. Whisk the vinaigrette to combine, then pour over the hot farro and stir until combined well. Let cool completely.
 
3. Add the bell pepper, cucumber, tomato, onion, scallion, parsley, olives, and capers to the farro. Stir until combined, then add the feta and toss gently. Serve at room temperature.
 
Recipe by Kelly Salonica Staikopoulos
Copyright © 2020 Kukla's Kouzina: A Gourmet Journey~Greek Island Style  

Refer to our Mediterranean Diet Resolution blogs for our meal plans and suggestions—it’s an introduction to a healthy Greek lifestyle for your New Year and beyond. More recipes can be found in our Mediterranean Diet Resolution Recipes blogs.

I hope you enjoy cooking and eating the classic Greek Blue way, and that this month’s recipes and tips guide you to a healthy lifestyle!
 
Sign up for our e-newsletter (if you haven’t already) and stay connected on social media for cooking tips and recipes, as well as for all Kukla's Kouzina updates and news.
 
Thanks for following us and we’ll see you next Monday!
 
Until then~
Kali orexi! Good appetite!
 
Kelly

​Copyright © 2020 Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!    
 
Web design by Kelly Salonica Staikopoulos

Last week we introduced you to Greece’s Blue Zone way of healthy eating and living that expands on the Mediterranean diet (more in our Mediterranean Diet blogs). It’s a lifestyle of feeding yourself for longevity while sharing those meals with friends and loved ones who give you joy. This week we feature our favorite fish recipe, Psari Plaki, adding another shade of Greek Blue to your gatherings!

Psari (PSAH-ree) is Greek for fish and the term plaki refers to a dish baked with tomatoes, olive oil, and vegetables. This flavorful healthy entrée is easy to make and can be served hot, at room temperature, or even cold.
 
PREP TIME: 20 minutes
COOKING/BAKING TIME: about 50 minutes
SERVINGS: 4 to 6
 
1/3 cup olive oil
2 medium red onions, thinly sliced
1 cup diced celery
2 leeks, rinsed well and sliced
1/2 cup frozen artichoke hearts, thawed and thinly sliced
2 garlic cloves, minced
4 plum tomatoes, diced
2/3 cup chopped fresh flat-leaf parsley
2 pounds firm white fish fillets (like cod, flounder, halibut, or haddock)
1 1/2 teaspoons dried oregano
1/2 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1 1/2 lemons, thinly sliced
1/3 cup dry white wine
2 tablespoons fresh lemon juice
1/4 cup finely ground almonds
 
1. Heat oven to 350°F.
 
2. In a large skillet, heat the olive oil over medium-high heat. Add the onion, celery, leek, and artichoke, reduce heat to medium, and cook, stirring frequently, until vegetables are tender, about 5 minutes. Add the garlic and cook until fragrant, about 30 seconds.
 
3. Add the tomatoes and parsley and cook until most of the liquid is absorbed. Remove from heat and set aside.
 
4. Spoon just enough of the vegetable mixture into an ovenproof glass or ceramic casserole dish to cover the bottom. Season both sides of the fillets with oregano, salt, and pepper and place in the dish. Spoon the remaining vegetable mixture over the fillets and arrange lemon slices over the top of each.
 
5. Pour the wine and lemon juice over the fillets and into the dish. Sprinkle each fillet with ground almond. Bake 30 to 40 minutes, until the fish flakes easily with a fork.
 
Recipe by Kelly Salonica Staikopoulos
Copyright © 2020 Kukla's Kouzina: A Gourmet Journey~Greek Island Style  
 
 
Refer to our Mediterranean Diet Resolution blogs for our meal plans and suggestions—it’s an introduction to a healthy Greek lifestyle for your New Year and beyond. More recipes can be found in our Mediterranean Diet Resolution Recipes blogs.

I hope you enjoy cooking and eating the classic Greek Blue way, and that this month’s recipes and tips guide you to a healthy lifestyle. Join us next week for our island-style whole-grain recipe, Greek Farro & Feta Salad.
 
Sign up for our e-newsletter (if you haven’t already) and stay connected on social media for cooking tips and recipes, as well as for all Kukla's Kouzina updates and news.
 
Thanks for following us and we’ll see you next Monday!
 
Until then~
Kali orexi! Good appetite!
 
Kelly

​Copyright © 2020 Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!    
 
Web design by Kelly Salonica Staikopoulos

Greece has resided in the Blue Zone of healthy eating and living since the dawn of time, and some would argue that the Greeks invented the Blue Zone diet—commonly known as the Mediterranean diet (more in our Mediterranean Diet blogs). Though feeding yourself for longevity is part of the equation, sharing those meals with friends and loved ones who give you joy is just as important. This month we feature our favorite recipes that will add a shade of Greek Blue to your gatherings!

The Mediterranean diet, deemed as the Best Overall Diet by U.S. News & World Report for the second year in a row, proves itself to be the world’s healthiest way to eat, improving longevity, protecting against chronic disease, as well as aiding in achieving weight goals. Gaining all of these benefits while adopting a delicious lifestyle that serves up key foods (such as salmon, legumes, grains, olive oil, nuts, and red wine) makes this nourishing cuisine an easy one to get used to.

Greece, especially Karpathos (the island where we’re from), is surrounded by water, (hence, the Blue Zone connection), so fish is plentiful, rendering it the country’s main source of protein. Greeks also eat more lower-fat plant proteins (such as legumes, nuts, and seeds) and fewer high-fat meats. Whole foods are the rock stars and processed foods are frowned upon. Daily meals include an abundance of whole grains, healthy fats (like omega-3s), fresh vegetables, and fruits. Red wine? Yes, please (in moderation)!

This relished recipe is one of our top go-tos for a hearty, delicious, protein-packed meal that warms up a winter day while filling a waiting appetite.

​Olive oil brings rich flavor and healthy antioxidant benefits to this meal, so always choose good-quality extra-virgin (Greek is best).
 
NOTE: By using canned beans, normal cooking time is cut in half. If you’re not pressed for time, use the traditional dried beans for a more nutrient-packed stew (preparation below).
 
PREP TIME: 30 minutes (plus standing, if using dried beans)
COOKING TIME: about 45 minutes (about 1 hour 10 minutes, if using dried beans)
SERVINGS: 4
 
1/2 cup extra-virgin olive oil, divided
1 large onion, chopped (about 2 cups)
2 large carrots, peeled and thinly sliced (about 2/3 cup)
2 celery ribs, thinly sliced
1/2 teaspoon sea salt
1/8 teaspoon Aleppo pepper or 1/4 teaspoon freshly ground black pepper
2 garlic cloves, minced
3 cans (15 oz each) Northern beans, cannellini beans, or black-eyed peas, rinsed and drained
1 1/2 cups chopped fresh or canned plum tomatoes with juices, seeds removed
1 large bay leaf
1 teaspoon fresh thyme (or 1/2 teaspoon dried), plus fresh sprigs for garnish
6 to 7 cups vegetable or chicken stock
2 cups spinach leaves, washed and coarsely chopped
1/3 cup chopped fresh flat-leaf parsley
 
Options:
1/2 cup small pasta (like pastina or Greek kouskousaki)
1/2 cup sliced cooked/browned sausage
4 ounces crumbled Greek feta
Sliced crusty bread
 
1. In a large pot, heat 1/4 cup olive oil over medium heat. Add the onion, carrot, celery, salt, and pepper. Cook, stirring frequently, until vegetables have softened, about 10 minutes. Stir in the garlic and cook until fragrant, about 30 seconds. Add the beans and gently stir to coat with oil. Add the tomato, bay leaf, thyme, and just enough stock to cover. Bring to a boil.
 
2. Cover, reduce heat to low, and simmer until the stew is thick and creamy, about 25 minutes (add pasta, if using, after 15 minutes of cooking and continue to cook for another 10 minutes).
 
3. Stir in the spinach and parsley. Stir in the sausage, if using. Cover and cook until the spinach is tender, 2 to 3 minutes more. Remove from heat and discard the bay leaf. Stir in the remaining 1/4 cup olive oil and serve hot. Top each serving with feta and garnish with thyme sprigs, if desired. Add crusty bread on the side, if using.
 
*DRIED BEANS: Use 2 cups dried beans. Pick over and rinse well. 
Place beans in a large bowl and fill with enough cold water to cover by 2 inches; soak overnight at room temperature. Drain and rinse well. Add to stew as directed and cook until beans are tender but not falling apart, about 50 minutes. Add pasta, if using, the last 10 minutes of cooking.
OR
Place beans in a large pot filled with enough cold water to cover by 2 inches. Bring to a boil and cook for 2 minutes, then remove from heat and let stand 1 hour. Drain and rinse well. Add to stew as directed and cook until beans are tender but not falling apart, about 50 minutes. Add pasta, if using, the last 10 minutes of cooking.
 
Recipe by Kelly Salonica Staikopoulos
Copyright © 2020 Kukla's Kouzina: A Gourmet Journey~Greek Island Style 
 
Refer to our Mediterranean Diet Resolution blogs for our meal plans and suggestions—it’s an introduction to a healthy Greek lifestyle for your New Year and beyond. More recipes can be found in our Mediterranean Diet Resolution Recipes blogs.

I hope you enjoy cooking and eating the classic Greek Blue way, and that this month’s recipes guide you to a healthy lifestyle. Join us next week for our island-style baked fish recipe, Psari Plaki.
 
Sign up for our e-newsletter (if you haven’t already) and stay connected on social media for cooking tips and recipes, as well as for all Kukla's Kouzina updates and news.
 
Thanks for following us and we’ll see you next Monday!
 
Until then~
Kali orexi! Good appetite!
 
Kelly

​Copyright © 2020 Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!    
 
Web design by Kelly Salonica Staikopoulos