We’ve eaten and toasted our way through the holidays and by now, if you’re anything like us, you’re feeling the aftereffects of one+ too many cookies and cocktails. Lets savor those yummy memories while we turn the page to where the still-tasty-but-healthy choices reside.
 
This year’s nutritious Mediterranean product selections (that we sampled at the Fancy Food Show) will get you started on a New-You chapter. We were also introduced to some fabulous non-Mediterranean products that were too good to keep to ourselves—you’ll find them on our Kouzina Extra blog, Healthy New-You. Stin iyia sou! To your health!

Mentis Estate
Mentis Estate’s superior Extra-Virgin Athenolia Olive Oil and Fleur de Sel sea salt (see below in SEASONINGS) from Laconia, Greece elevate any dining experience to five-star perfection.
 
This pure, unblended olive oil harvested from just one olive variety, the renowned Athenolia, has an acidity of less than 0.5% and features well-balanced aromatic characteristics described as pine, floral, nutty, fruity, buttery, and pungent, with a hint of artichoke. Use as a luscious dipping oil, drizzle over a salad, or drizzle as a finishing touch to heighten the flavor of any dish. The flavorful way to eat healthy and feel good!
 
For more about Mentis Estate, see our Olive Oil: Branch to Bottle blog.

Mentis Estate olive oil is available in gourmet shops and online.

Flor de La Jara Extra-Virgin Olive Oil
This premium extra-virgin olive oil from Spain, last year’s Fancy Food Show host country, magnificently represents the region. It’s so exquisite that it was chosen for Oprah’s Favorite Things List 2024!

Varieties: Three from the La Jara region (Montes de Toledo) of Spain—Arbequina (mild notes of fruit and fresh herbs, green almonds, and a touch of sweetness); Picual (fruity with notes of banana and a slight peppery finish); Cornicabra (a robust intense oil with notes of green tomatoes, artichokes, and a distinct peppery finish that indicates the rich presence of vitamins and polyphenols)—a taste for every palate!

Monini Extra-Virgin Olive Oil
This splendid organic, single-varietal 100-percent Italian olive oil is the recipient of multiple, well-deserved awards.

​Varieties: ​Three unique flavor profiles from three Italian regions offer an accompaniment for a number of dishes. Monocultivar Coratina from Apulia is intensely fruity, pungent, and balanced (best over grilled meats and vegetables). Monocultivar Nocellara from Sicily has notes of green tomato and sweet almond (best over fish, chicken, and salads). Monocultivar Frantoio from Umbria has hints of artichoke and green almond (best over red meats and vegetables).

Oro di Milas Extra-Virgin Olive Oil
This multi-award-winning monovarietal oil from Turkey, produced with Memecik olives unique to the Milas region, is certified by the European Union as PDO. Milas has a long history of olive oil production. Historical sources indicate that olive cultivation began in Anatolia approximately 6,000 years ago. During the Ottoman period, the region was very famous for its olive oil and exported large amounts of it, which significantly boosted its economy.
 
Oro di Milas boasts an intense aroma of green olives and freshly cut grass, with notes of tomato leaf, aromatic herbs, green apple, and green almond. The combination of spiciness and a slight bitterness culminate in a pleasant aftertaste. This versatile oil is ideal to pair with just about any food.

Acushla Extra-Virgin Olive Oil
Acushla, Celtic for “beat of my heart,” was chosen to represent the emotion and passion of its founder. Originating from the Protected Designation of Origin of Trás-os-Montes in Portugal and extracted from cobrançosa, madural, verdeal, and cordovil olive tree varieties, this high-quality, extra-virgin olive oil has a low acidity level. Acushla is a balanced yellowish-green olive oil, medium fruity, with a slight bitterness and spiciness. In addition to its excellent texture and taste, Acushla is suitable for serving at the table, but also for preparing gourmet dishes.

Black Garlic DownVillage
Founded on Pelion Mountain in Thessaly, Greece, Black Garlic DownVillage has been a pioneer in black garlic production since 2013 using high-quality consciously-grown Greek garlic. Add sweet flavor and good health to foods with this nutrient-rich superfood from Greece that’s loaded with allicin, a powerful compound known for its health benefits (enhances muscle recovery while boosting the body's immunity against infections, supports cancer prevention, lowers blood sugar, cholesterol, and blood pressure), and has at least twice the antioxidants of white garlic (and no garlic breath!). Great for savory and sweet dishes; pair with cheese and cured meats; punch up salads, marinades, sauces, veggies, dressings, dips; flavor meat, fish, and pasta.

Black Garlic products: cloves, honey, pearls, paste, ketchup

Mentis Estate
Fleur de Sel (“flower of salt”): Mentis premium, medium-grain Fleur de Sel is 100% hand-harvested using artisanal methods to produce the finest quality sea salt with its full compliment of minerals and the delicate taste of the Mediterranean Sea. Its nuanced and delicate flavor with a flakey, subtle crunch sets this above regular sea salt. It’s also excellent as a finishing condiment over salads, vegetables, and any type of meat or fish. And, yes, it beautifully finishes a dessert (especially chocolate). Locally harvested salt is a unique way to experience the rare and complex flavor of a region and the essence of a country.
​
Mentis Estate Fleur de Sel is available in gourmet shops and online.

SAL de IBIZA Fleur de Sel
Sea Salt: Fleur de Sel La Vie en Rose
Sea salt is always the healthier salt choice, and this aromatic variety from Ibiza adds a new dimension to flavorful seasoning. Made with hand-harvested salt flowers, rose petals, rose buds, and a touch of precious rose oil. Use with lamb and game dishes, or with oriental-inspired meals. As a dessert salt, this pairs well with dark chocolate and ice cream.
​
Other sea-salt special varieties: Mar Blau with Organic Black Garlic, Isla Blanca
Other sea-salt mix varieties: Granito with Herbs, Granito with Chili, Granito with Flowers

Farmer Foodie Italian Herb Cashew Parm
If dairy’s an issue, gift this delectable Italian Herb Cashew Parm—made from premium organic cashews, a blend of savory Italian spices, and herbs—as a replacement for parmesan. The product embodies traditional parmesan flavors with added tangy pizza vibes. The rich creamy goodness of Italian Herb will elevate any culinary experience. Crafted with care and passion, this artisanal Cashew Parm is the perfect marriage of wholesome ingredients and bold flavors. Recreate all your favorite Italian dishes with this deliciously dairy- and gluten-free Italian Herb flavor.
​
Varieties: Italian Herb Cashew Parm, Golden Chedda Cashew Parm

BreadKone
Chicken salad, tuna salad, egg salad between two slices of bread, messy! Bread in the shape of a cone, neat, and you’ll have your other hand free to grab your drink. With almost 6 grams of protein and just 1 gram of sugar, BreadKone will leave you satisfied but not weighed down. With unlimited uses and filling options, it’s no wonder the sensation that started in Greece has found it’s second home in the US.
​
Varieties: Classic, Sesame & Herbs, Cheese (parmesan), Everything Seasoning; available in 2 sizes, 3.7 oz, 1.8 oz
Nutrition (per Classic 3.7 oz serving): almost 6 grams protein, 1 gram fiber, 1 gram sugar, calories 222

Pi00a Pizza Napoletana
Fresh-from-the-brick-oven-excellence in a frozen pizza? Oh yes, and no one will ever guess it didn’t come from the pizzeria. Get ready to be blown away. Go protein rich (up to 20 g) and fiber-healthy (up to 5 g) with Pi00a’s bursting-with-flavor pizzas, like Miso Eggplant (one of our favs!) or choose another from their scrumptious menu. Each flavor is unique and fabulous! Sprinkle on some Spicy Chili Crunch for a fiery-sweet finish (also great on eggs, veggies, and ice cream). Bonus, your purchase supports the Deaf community, affording members the opportunity to train and work. Great product, worthy cause…win, WIN!
​
Varieties: Marinara, Margherita, Soppressata, Spicy Soppressata, Quattro Formaggi, Hainan Chicken, Miso Eggplant, Asian Pear
Nutrition per serving: up to 20 grams protein, up to 5 grams fiber

Monterey Farms ArtiHearts
Founded in 2000, Monterey Farms in California is a boutique producer of premium artichoke (and butter) products. These ready-to-eat, hand-trimmed artichoke hearts allow you to enjoy the rich flavor of fresh artichokes without all the dirty work. Delicious, healthy, and easy…a New Year’s trifecta!
​
Varieties: Natural, Herbal, Grilled
Nutrition per serving: 2-3 grams protein, 4-5 grams fiber, 0-0.4 gram saturated fat, 40-80 calories

Zesty Z Pita Chips
Mother-and-son team, Lorraine and Alexander Harik have zested up snack time with these new flavor-packed, high-fiber (6 g) pita chips, with 22% fewer carbs than leading pita chips. They’re twice baked from fresh pita, giving you double layers, signature grill marks, a deeply satisfying crunch, and a chip that will hold up against even the strongest dip! Snacks just got a whole lot more, well, Zesty!
​
Varieties: Sea Salt, Parmesan & Garlic
Nutrition per serving: 6 grams fiber, 3 grams protein, 3.5 grams total fat (lower than other pita chips), 0 saturated fat, 0 grams sugar

Freekeh Harvest Pita Chips
Freekeh (free-kuh), an ancient Mediterranean supergrain, was discovered around 2300 B.C. The grain is slow-roasted and turned into a protein-rich pita chip, perfect for dipping or healthy snacking on-the-go (6 grams of protein, 3 grams of fiber, and no added sugar). These delicious chips have up to 3 times more protein and fiber and up to 50% less fat than other pita chips. While new to America, freekeh is a notable staple of a Mediterranean diet. And even more notable, their roasted nutty flavor is addictive!
​
Varieties: Sea Salt, Everything
Nutrition per serving: 6 grams protein, 3 grams fiber, 0 grams added sugar

Sincerely, Brigitte
Grab N’ Go Sticks: individually wrapped single-serve cheeses
Finally, on-the-go gourmet cheese sticks! These sticks begin with premium milk from small Wisconsin dairy farms using vegetarian rennet and only fresh ingredients, resulting in the most distinctive flavor. Brigitte is always looking for ways to spice things up with her flavor combinations, bringing together bold, sweet, spicy, and savory into the most elating flavored cheese.
​
Varieties: Tomato Olive (Prairie Jack with olive & sundried tomato), Garlic Basil (Prairie Jack with garlic & basil), Chipotle (white cheddar with chipotle), and more—all delish and the Tomato Olive tastes like pizza!
Nutrition per stick: 5 grams protein, 80 calories

Dixie Grace’s Boiled Peanut Hummus
In this innovative hummus, traditional chickpeas are replaced by boiled peanuts to create a flavor-packed creamy spread. We were delighted to find that we enjoyed it more than the typical store-bought chickpea hummus. Add in that it’s high fiber, non-GMO, low in saturated fat, cholesterol- and gluten-free, and you’re eating guilt-free! Serve with crackers, pita, or veggies, or spread it on sliced bread to dial up the flavor of your sandwich. It’s also the perfect choice for anyone allergic to chickpeas.
​
Varieties: Original, Hot & Spicy
Nutrition per serving: 7g plant-based protein, 4-5g fiber
 
 
I hope you enjoy getting on a deliciously healthy track with these Mediterranean-inspired products from the Fancy Food Show. Don’t forget to check out our Kouzina Extra blog, Healthy New-You, for more delectably healthy items. For Mediterranean Diet recipes and tips, see our collection.

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!

Kali orexi! Good appetite!
 
Kelly

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

Bright Week is the fast-free week that follows Holy Week and Pascha, so we’re celebrating our Lord’s Resurrection with Greek lamb-burgers stuffed with feta and topped with tzatziki.
 
Following Bright Week we resume our normal fast on Wednesdays and Fridays. To learn more about Bright Week, check out our blog Bright Week Kouzina. More about Greek Orthodox Lenten cuisine can be found in our blog, Lenten Cuisine~A Faith Inspired Journey.

Juicy, delicious, and simple-to-prepare is the perfect description of our Greek-island Burger (known as bifteki). What makes it Greek/Karpathian is the herb-and-spice combination—like parsley, mint, and cumin—that flavors the meat, an oregano-laced feta that fills it, and a yogurt-cucumber dip that tops it (see our how-to biftekia videos on YouTube: Biftekia Sliders – The Basics and Filled Biftekia Sliders). The traditional base for Greek burgers is lamb, but you can substitute equal amounts of lamb and beef. Beef and pork or beef alone can be used for a less traditional version. Go all Greek and serve these biftekia with baby lettuce, red onion, ripe tomato, cucumber, and olives in pita bread with tzatziki.

KOUZINA TIP: Don’t overhandle the meat when preparing the burgers and flip only once halfway through cooking to avoid the burgers becoming tough.
 
2 large unpeeled garlic cloves
1/2 cup crumbled feta cheese
3/4 teaspoon dried oregano
1 1/2 pounds lean ground lamb (or an equal mixture of lamb and beef)
1/2 cup chopped fresh flat-leaf parsley
1/4 cup grated red onion (for more flavor, sauté in olive oil until softened)
1 tablespoon extra-virgin olive oil
1 tablespoon finely chopped fresh mint leaves
1 teaspoon ground cumin
1/2 teaspoon sea salt
1/4 teaspoon black pepper
*
Pita breads (with pockets) or burger buns
Organic mixed baby lettuce
Red onion, thinly sliced (we like to caramelize them, using 2 onions)
Ripe tomato, thinly sliced
Cucumber, thinly sliced
1/4 to 1/3 cup pitted kalamata olives, halved
Tzatziki sauce (your own or try ours in our Meze and Spreads & Dips cookbooks)
 
1. Heat oven to 400°F. Tightly wrap the garlic cloves in foil and roast for 40 minutes, until softened. Let stand until cool enough to handle, then peel and mash; set aside. (You can also toast the cloves in a small skillet over medium-high heat, cooking until starting to brown, about 5 minutes. Let stand until cool enough to handle. Peel and mince. This is not as flavorful as roasting but when pressed for time, it works!)
 
2. Meanwhile, heat outdoor grill on medium (if cooking indoors, see step 5). In a small bowl, combine the feta and oregano for filling; set aside.
 
3. In a medium bowl, break up the lamb (or combine lamb and beef). Add the roasted garlic, parsley, grated onion, olive oil, mint, cumin, salt, and pepper; mix just until combined well but don’t overhandle. Divide into 4 or 5 patties and gently form each into a ball. Make a dent in the center of each and divide the feta filling among the burgers. Shape the meat around the filling, covering it completely. Flatten each into oval (Greek style) or round patties. Transfer to an airtight container, cover, and refrigerate until ready to cook (chilling will ensure a juicy burger).
 
5. Oil grill grates and place patties on grill. Cover and cook until desired doneness, turning just once halfway through, 3 to 4 minutes per side for medium to medium-well. (To cook indoors, oil and heat a cast iron skillet over medium heat until hot but not smoking. Cook patties 3 to 4 minutes per side, turning once halfway through.) Let patties rest about 5 minutes before assembling burgers.
 
6. Meanwhile, grill the pitas or buns until warm and very lightly toasted, about 1 minute per side. For pitas, cut in half and open pockets. Serve in pita (or buns) with lettuce, onion, tomato, cucumber, olives, and tzatziki.
 
Recipe by Kelly Salonica Staikopoulos
Copyright © Kukla's Kouzina: A Gourmet Journey~Greek Island Style  
 
More about Greek meat and how to prepare it can be found in our Meat the Greek blog.

I hope you enjoyed Bright Lamb Week. More recipes can be found in our Meze and Spreads & Dips cookbooks. Stay tuned for future blogs on foods, customs, 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 for a special Kukla’s Kouzina Birthday blog. Join us for a celebratory post dedicated to you, our loyal followers, who have helped make us a success!
 
Until then~
Kali orexi! Good appetite!
 
Kelly
 
Resources
Greek Orthodox Archdiocese of America

​Copyright © Kukla's Kouzina: A Gourmet Journey~Greek Island Style / ​Flippin’ Greek!™/
​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

by Jackie Marzella, Joanne Staikopoulos Marzella & Kelly Salonica Staikopoulos

Christos Anesti!  Χριστός ἀνέστη! Christ is Risen!

Are you full yet??? No? …well you will be because it's Bright Week and that means it's a fast-free week. It’s the week right after Holy Week and Pascha, and that also means that Lent is over—so we're putting out the bacon, the filet mignon, the hamburgers, and the pizza. That’s right, we're eating all of the foods we couldn’t have during Lent. 

In the Christian Orthodox Church, Bright Week is also referred to as Renewal Week, a week that is completely fast-free, having just come off of 50 days of fasting during Lent and Holy Week. So what does that mean? You guessed it…meat, meat, and more meat for a glorious seven full days. During this time we reflect on our spiritual journey through Lent, Holy Week, and the Resurrection. We also reflect on the foods we haven’t been able to eat, like meat and dairy. 

Bright Week begins on Easter Sunday when we feast on magiritsa (a creamy Greek soup made with a lamb’s head) and/or chicken-based avgolemono soup (for those who don’t care for magiritsa…or lamb’s head), followed by a main course of lamb with tzatziki—in our house we like to make two different versions: leg of lamb roasted in the oven with potatoes, and grilled lamb chops riganata (with oregano)…mmm, don’t you just want to lick your chops? The lamb is joined by spanakopita, moussaka, or pastitsio, and we close out the meal with delicious tsoureki (braided sweet bread) and a customary custard dessert (like pasta flora or galaktomboureko). Check out last week’s blog, Greek Holy Week & Pascha~Easter Foods, for a slideshow of our Pascha menu. The festivities include dancing, especially in Karpathos, where the colorful traditional dress takes center stage.

As we continue to celebrate our Lord’s Resurrection, we focus on this greatest and most important feast, the celebratory “Feast of Feasts.” Thus, we do not abstain from any foods, but remain in a state of rejoicing for the entire week, emphasizing the glory of the Resurrection or Pascha, our Lord’s “New Passover” from death to life!

It’s no coincidence that our spiritual life and foods are somehow intertwined. Our spiritual life lends itself to a proper diet, sometimes through fasting and discipline. Once we have celebrated the Resurrection, it’s time to be merry and, yes, eat.

Some of the foods we enjoy this week (following Pascha Sunday’s feast at home) include Monday’s juicy hamburgers (sometimes we make lamb-burgers stuffed with feta cheese and topped with tzatziki), Wednesday’s glorious roasted chicken (our lemon-oregano recipe is the family favorite), Friday’s papoutsakia (meaning “little shoes” that are meat-stuffed baby eggplants topped with béchamel), and of course leftover “lamb and potatoes" in between (that’s the best of all...mmm leftovers!). 

Following Bright Week, we resume our normal fast on Wednesdays (the day Jesus was betrayed) and Fridays (the day Jesus was crucified). Our next spiritual celebration will be Pentecost.

We hope you enjoyed Bright Week Kouzina. The recipes for the foods we talked about here will be featured in our upcoming cookbook. Stay tuned for more uniquely Greek and Karpathian food ideas that you can add to your kouzina pantry.

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 for a special Happy Birthday to Kukla’s Kouzina!  We’re turning 6, so join us for a celebratory blog dedicated to you, our loyal followers, who have helped make us a success!    

Until then~
Kali orexi!  Good appetite!

Kelly, Joanne & Jackie (the girls in Kukla’s Kouzina)

Sources
Greek Orthodox Archdiocese of America (Pascha)
Greek Orthodox dictionary (Paschal Week~Bright Week)

Copyright © 2019 Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!    

Web design by Kelly Salonica Staikopoulos

A picture is worth a thousand words so this week we’re bringing you our traditional foods prepared in our kitchens, along with spiritual highlights from Holy week—Palm Sunday through Pascha Sunday—in a slideshow banquet. Come and feast your eyes!

The recipes for all of these foods will be in our cookbook series, KUKLA’S KOUZINA: A Gourmet Journey~Greek Island Style. 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 cookbook news. Check us out on Pinterest for more photos of our foods!

To our Greek followers, family, and friends observing Pascha (Easter), we wish you Kali Anastasi, Καλή Ανάσταση (Good Resurrection)! For those celebrating Passover this week, may your holiday be a joyous one!​

Thanks for joining us for our Holiday photo journal! We'll see you next week on Bright 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 Cuisine~A Faith-Inspired Journey
Lenten Kouzina Made Easy
Greek Foods of Lent

Source
Greek Orthodox Archdiocese of America

Copyright © Church photos courtesy of Church of Our Saviour, Rye, NY

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

Web design by Kelly Salonica Staikopoulos

Lenten Customs & Foods
As we enter into Greek [Christian] Orthodox Holy Week following the 40 days of fasting and prayer known as Great Lent, we become mindful of the passion of Christ during this very special and meaningful time of year. 

Throughout this period of reflection, the discipline of abstaining from meat, fish, and dairy products strengthens the spirit and allows the heart and mind to focus on non-material things: the temptations of power, pride, and possessions. This process allows the faithful to travel the road Christ followed for 40 days and nights before being tempted by Satan. 

Palm Sunday, symbolized by blessed palm crosses (left), welcomes Christ into Jerusalem and into our hearts. This day we share a meal of vegetables, legumes, beets, fish, and Skordalia (skor-da-liÁH, garlic sauce/dip) before entering a week of strict fasting.

But fasting isn’t the most important observance during this time. To quote a good friend and our priest, Rev. Father Elias Villis (Church of Our Saviour, Rye, NY), “It’s not necessarily what goes 
into the mouth but rather what comes out of the mouth that is most important.” What good is it to fast and then gossip or be unkind?! Quoting another good friend and Pastoral Minister at our church, George Hazlaris, “Once we have changed our diet, we have to be careful to not be overfilling our stomachs.”  Easier said than done…sometimes eating a meat-, fish-, and dairy-free diet can be challenging but for our cookbook we came up with many creative ways to make Lenten (Vegan) dishes by adapting some of Kukla’s traditional ones.

Necessity is truly the mother of invention. When faced with 40-plus days of fasting, it takes a creative mind to come up with a number of meal options to maintain good health and nutrition. Brown rice and vegetables are good substitutes for meat in many of our fillings, like those in stuffed tomatoes, peppers, and eggplant. Tired of rice? Try using grains like quinoa, barley, or bulgur…all work very well with the added bonus of superfood nutrients like protein, fiber, calcium, vitamins, minerals, and iron. Our creative zeal actually filled a chapter in our cookbook, providing recipes for vegans as well as those who are fasting.

LAGANA
Wheat flour is a grain featured in Lagana, a Greek flat bread traditionally served on Clean Monday (the first day of Lent), that many now use to complement soups and stews throughout Lent and Holy Week.
 
2 to 2½ cups bread flour, divided, plus more for work surface
½ cup whole wheat flour
1 cup warm water, divided
1 packet active dry yeast (¼ ounce)
¼ cup extra-virgin olive oil, plus more for coating
½ teaspoon salt
Sesame seeds, for topping
 
1. In a large bowl, combine 2 cups bread flour and the wheat flour. Make a well in the center and add ¼ cup warm water and the yeast, stirring together the yeast and water just until the yeast is dissolved (do not stir in the flour). Let stand 5 minutes.
 
2. Add the remaining ¾ cup water, the olive oil, and salt to the bowl and mix until combined well. Using hands, form into a dough (if too wet, add additional flour, as needed). On a lightly floured surface, turn out the dough and kneed 10 to 15 minutes, until dough is smooth and elastic.
 
3. Coat a large bowl with olive oil and transfer the dough to the bowl, turning once to coat top. Cover the bowl with plastic wrap, then a towel, and let stand in a warm place until doubled in size, about 1 hour.
 
4. Line a baking sheet with parchment paper and lightly brush with olive oil. Kneed the dough for a couple of minutes, until deflated and smooth, then transfer to a lightly floured surface. Gently stretch out the dough into an oval, about 12 by 8 inches, then transfer to the prepared baking sheet. Cover again and let stand in a warm place until doubled in size, about 30 minutes.
 
5. During the last 10 minutes of rising, arrange rack in center of the oven and heat to 375°F. Press fingertips into the dough to create dimples throughout. Lightly brush the dough with water or olive oil and sprinkle with sesame seeds.
 
6. Bake 20 to 30 minutes, until golden brown. Transfer to a wire rack and let cool at least 5 minutes before cutting. Serve warm or at room temperature.
​​
​Recipe © copyright 2019 Kukla's Kouzina: A Gourmet Journey~Greek Island Style, kuklaskouzina.com 

Holy Week Highlights
Holy Thursday evening presents the reading of the 12 gospels that recant the Passion of Christ. 

On Good Friday evening the candle-bearing faithful exit the church during the Lamentation service and join the procession following the priest and the flower-laden kouvouklion (casket) of Christ—a magnificent sight that draws the attention of everyone within viewing distance. 

Holy Week comes to a climax Holy Saturday evening just before midnight when the priest and congregation gather outside the church (weather permitting). At midnight the church bells ring in celebration of the resurrection of the Lord and “Xristos Anesti!” (Christ is risen!) is proclaimed by the priest, then a resounding “Alithos Anesti!” (Truly He is risen!) is the enthusiastic response from the congregation. This joyous exchange is ensued by the singing of the hymns of Odes and Praises of the Resurrection before reentering the church. After services, traditional Magiritsa (lamb’s-head soup), Avgolemono (egg-lemon soup), feta cheese, olives, and Tsoureki (Greek Easter bread) with red-dyed eggs (representing the blood of Christ and the Resurrection or rebirth), are served in the church’s hall. Some churches serve a full Pascha [Easter] meal!  

Pascha Celebration
Following the fasting comes the rejoicing and feasting on Pascha Sunday.

In lieu of a liturgy, we have a late morning Agape (Love) church service (during which the Gospel according to John is read in various languages)…that feeds the spirit!

At home, the scent of oregano-lemon roasted lamb and potatoes fills the air…and feeds the anxious belly, along with Tzatziki (cucumber-yogurt dip), Spanakopita (spinach pie), and Galaktomboureko (citrus-custard pita with syrup). A suitable celebration and a meal worth the wait!

Next week we’ll bring you photos of Holy Week church services and the foods from our upcoming Pascha banquet. Check us out on Pinterest for more photos of our foods!

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
Lenten Cuisine~A Faith-Inspired Journey
Lenten Kouzina Made Easy
Greek Foods of Lent

Source
Greek Orthodox Archdiocese of America

Copyright © Palm Sunday photo courtesy of Church of Our Saviour, Rye, NY

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

Web design by Kelly Salonica Staikopoulos

Fasting periods such as Lent can be a challenge as you repeatedly ask yourself the burning questions, “What can I eat today?” or “Peanut butter? AGAIN???” I can’t tell you how many Greeks are now, at this moment, trying to scrape it off the roof of their mouths, and will swear off of nut butters for months after Easter. But it doesn’t have to be that way! Not that there’s anything wrong with peanut butter, but too much of any good thing can be, well, too much. Vegetarians and vegans have figured out how to create diverse meatless menus and so will you with just a few simple tips on how to convert a standard dish into a delicious Lenten-appropriate meal.

Fasting means no meat or meat products, as well as avoiding some seafood. Rule of thumb, if it comes from an animal containing blood, it’s out. So the foods that need to be replaced are all meats, dairy (such as milk, cheese, and butter), and fish—shellfish, calamari, and octopus are the exceptions since they contain no blood. 
[Note: In case you’re wondering why expensive shellfish is allowed and not less expensive fish, once upon a time, bottom-feeding shellfish was unwanted because it was considered unclean, and it was therefore cheap. The need for protein in the Lenten diet led to eventually incorporating shellfish, and to the discovery of how good it is. That discovery jacked up the price.]

So often, people try to fill a hunger pang with bread and pasta, then end up gaining weight and not feeling so good. 

When you shift your focus to healthy fasting it becomes a life-renewing experience, and isn’t that what Lent should be about?

BUTTER
✚ We use olive oil most of the time, fasting or not. It’s great in baked potatoes, fries up yummy eggs, and it’s delish for dipping bread. It not only tastes good but it’s healthier than butter.

✚ For baking, you’ll want to use a lighter oil like canola or a non-dairy spread like Smart Balance Organic—it’s 100% vegan, non-GMO, with no hydrogenated anything. I mention this brand because, after scouring a number of supermarket dairy aisles, we found very few butter alternatives out there that are actually healthy.

✚ In times of strict fasting, canola oil can be used instead of olive oil. It's one of the healthier vegetable oils and it’s our swap-out choice for butter in Halva.

MILK
✚ For taking it straight, the choices are vast—almond milk (my fav), coconut milk, rice milk, soy milk, plain, vanilla, chocolate—so go with what tastes good to you.

✚ For baking, cup-for cup, almond milk is great (did I mention it’s my favorite?). Coconut milk is okay if you want a tropical flavor. Soy milk tends to be a bit tart and bland so use soy if you prefer no added flavor at all. Rice milk, though neutral in flavor, tends to be watery so it might make your batter too loose.

✚ For sauces, custard tarts, or puddings, it gets a bit tricky. Think about the flavor that would go best with what you’re making. If you don’t want an added flavor, use rice milk. Keep in mind that you’ll probably need to go up on your thickener since cow’s milk is more binding than these milks. Start with a little thickener and increase as needed.

✚ For anything else, again, think about the flavor of the dish, then choose your milk.

CHEESE
✚ It’s hard to replace something as gooey and rich as cheese, and the fake stuff tastes, well, fake. If you’re making an omelet or pie, add chopped olives, or sliced mushrooms or diced tofu sautéed in olive oil, to fill it with flavor and texture.

EGGS
✚ For breakfast, make oatmeal or have cereal…unless you like egg substitutes.

✚ For baking quiche or custard-like dishes, for each egg, substitute ¼ cup pureed soft tofu.

✚ For desserts like cakes, for each egg, substitute ¼ cup applesauce or ¼ cup mashed banana. 

Sign up for our e-newsletter (if you haven’t already) and stay connected 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

For more egg substitution ideas, check out peta.org.

For vegan baking tips go to Project Vegan Baking.

For standard Greek Lenten recipes, take a look at The Spruce Eats.

I hope you enjoyed Lenten Kouzina Made Easy. Lenten and vegetarian recipes, as well as more how-to tips, will be featured in our upcoming cookbook. Stay tuned for more uniquely Greek and Karpathian food ideas that you can add to your kouzina routine.

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:
Greek Cheesefare Week
Fasting & Feasting…Greek Foods for Body & Soul
Lenten Cuisine~A Faith-Inspired Journey
Greek Foods of Lent

Coming up:
Greek Holy Week & Pascha~Easter Foods

Sources
Greek Orthodox Archdiocese of America

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

Web design by Kelly Salonica Staikopoulos

In this final installment of MDR Recipes, we’ll celebrate a month of dishes on our feel-good Mediterranean-diet journey featuring indulgent desserts minus the guilt. Nothing tops off a meal better than a treat and when you can have one that checks off the deliciousness box without tipping the scale, well, that’s the embodiment of dining success!
 
This recipe blog is a companion to part 4 of our Mediterranean Diet Resolution: Scaling the Pyramid post, and features recipes that contain amazing MDR elements, like fruit, whole grains, and deep-dark chocolate that will have you saying, How sweet it is!

Get cooking and launch your own Mediterranean Diet Resolution!

Berry-Oat Parfait
Fiber, antioxidants, and fresh sweetness burst from berries, making them the perfect star ingredient in this anytime dessert. There’s a wonderful variety of berries to choose from, so go with one of your favorites or use a variety to add color and rich flavor.
 
COOK TIME: 30 minutes
PREP TIME: 10 minutes
SERVINGS: 6
 
24 ounces (about 2 ½ cups) fresh or frozen berries (one type or mixed, larger berries halved)
3 tablespoons fresh lemon juice
1 small pinch vanilia or 3/4 teaspoon pure vanilla extract
2 teaspoons cinnamon, divided
¼ teaspoon cardamom
2 tablespoons Greek thyme honey
2 tablespoons coconut oil, melted
1 cup old-fashioned rolled oats
3/4 cup unsweetened flaked coconut
1/4 cup sliced almonds
1/4 cup coarsely chopped walnuts
1 tablespoon chopped sunflower seeds
1 ½ to 2 cups reduced fat (2%) Greek yogurt
Fresh berries and mint leaves, for serving (optional)
 
1. Heat oven to 350°F. In a 2-quart casserole dish, combine the berries, lemon juice, vanilia, 1 teaspoon cinnamon, and the cardamom. Spread out evenly in the dish.
 
2. In a microwave-safe cup, microwave together the honey and coconut oil on High until melted, about 20 seconds; stir to combine. In a large bowl, combine the oats, coconut, almonds, walnuts, sunflower seeds, and the remaining 1 teaspoon cinnamon. Pour the honey-coconut oil mixture over the top and stir until combined well and completely coated.
 
3. Evenly spoon the oat mixture over the berry mixture and bake for 30 minutes, until the fruit is bubbling and the topping is golden.
 
4. Place about 2 tablespoons of yogurt in each parfait cup and top with some berry-oat mixture. Repeat for a total of 2 layers in each cup. If desired, add fresh berries to each layer and garnish with mint leaves.

Dark Chocolate Trail-Mix Bark
For chocolate addicts (myself included), this is a customized bark that you create in your own flavor image. The antioxidant power of the dark side joins forces with the fiber/healthy-oil combo from the nuts, fruit, and seeds in this fast-and-easy treat.
 
TOTAL PREP TIME: 20 minutes plus standing
MAKES: about 30 pieces
 
12 ounces 60% cacao bittersweet dark chocolate chips or chopped chocolate
½ cup mixed raw nuts (almonds, pecans, cashews, pistachios, hazelnuts, and/or peanuts), coarsely chopped and lightly toasted
¼ cup unsweetened flaked coconut, lightly toasted
¼ cup dried fruit (blueberries, cherries, and/or apricots, larger fruit chopped)
2 tablespoons mixed seeds (sunflower, pumpkin, and/or sesame), lightly toasted
Coarse sea salt, optional
 
1. In a microwave-safe bowl, microwave the chocolate on High for 30 seconds, stir, and repeat until the chocolate is almost completely melted (stirring every 30 seconds). Stir until the few remaining chocolate pieces have melted.
 
2. Line a large rimmed baking sheet with parchment paper. Pour the melted chocolate onto the paper and, using an offset spatula, spread out to ¼-inch thickness (do not spread to the edges of the sheet).
 
3. Evenly sprinkle the nuts and coconut over the chocolate, then the fruit and seeds. Lightly press the toppings into the chocolate, then very lightly sprinkle the chocolate with salt (if using). Let stand at room temperature for 3 to 4 hours, or refrigerate for 20 minutes, until completely hardened.
 
4. Break the bark into pieces (you should have about 30) and serve. (Can be made ahead. Store in an airtight container at room temperature up to 2 weeks.)
 
Recipes by Kelly Salonica Staikopoulos
Copyright © Kukla's Kouzina: A Gourmet Journey~Greek Island Style  
 
Refer to our Mediterranean Diet Resolution: Scaling the Pyramid blog for the basics on each food-level category and our essential tips that will help you incorporate this healthy meal plan into your lifestyle.

I hope you enjoy making this month’s Mediterranean Diet Resolution Recipes and that it helps make your New Year a healthy and happy one. Stin iyia sou! To your health!
 
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 © Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!    
 
Web design by Kelly Salonica Staikopoulos