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

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

Greek legumes (beans), or ospria (όσπρια, pronounced OHS-pree-ah), come in a wide range of unique shapes and sizes, and are the protein-rich foundation of the Mediterranean Diet. From ancient times to today’s kouzina, they’re considered the backbone of fasting and Lenten meals. 

From giant gigantes to tiny fava, there’s a bean for every palate and at least one recipe that has made each one famous, as well as famously delicious. Their flavorful versatility makes them staples in the Greek kouzina so I put together a guide of our most used ospria, followed by in-store and online purchase options.

Gigantes (γίγαντες)
(pronounced YEE-yahn-dehs)

Literally translated, gigantes means “giant” and it’s probably the largest white bean you’ll ever see. Really large lima beans can be substituted but it’s worth it to seek out gigantes for the ultimate texture and flavor of the dish you’re preparing.

Gigantes Plaki (γίγαντες πλακί, pronounced YEE-yahn-dehs plah-KEE): These beans are baked in a thick, herbed tomato sauce and are buttery-tender to the bite. 

Koukia (κουκιά)
(pronounced koo-KYAH)

Koukia are fava beans (or broad beans) that are used dried as well as fresh.

Anginares me Koukia (αγκινάρες με κουκιά, pronounced ah-ghee-NAH-rehs meh koo-KYAH): An artichoke and fava-bean (dried or fresh) dish that’s flavored with fresh dill and lemon. Young bean pods are tender so they can be used whole in this dish. When older, the beans are shelled and the inedible pods are discarded.

Fasolia (φασόλια)
(pronounced fah-SOH-leeah)

Fasolia are small to medium dried white beans similar to cannellini or Great Northern beans. When shopping at Greek markets, you’ll find them in two or three sizes. The one you choose is up to you. Just keep in mind that the larger the bean, the slightly longer the cooking time.

Fasolada (φασολάδα, pronounced fah-soh-LAH-thah): A hearty white-bean soup made with tomato, carrots, and celery. Serve with crusty bread.    

Fakes (φακές)
(pronounced fah-KEHS)

Fakes are lentils. In Greece the lentils are very small and greenish-brown in color, and are available in the United States at Greek/Mediterranean markets. Why go of out of your way for these little lentils? Well, they cook faster than the common larger lentils, but more importantly, they’re extra tender and flavorful.

Fakes Soupa (φακές σούπα, pronounced fah-KEHS SOO-pah): This is lentil soup that can be made with carrots and/or a variety of vegetables, with or without olive oil (depending on whether or not you’re fasting), and always a zesty splash of vinegar.

Fava (φάβα)
(pronounced FAH-vah)

Fava is yellow split peas, not to be confused with fava beans. The freshest, most flavorful fava can be found at Greek/Mediterranean markets. Supermarkets also carry them but a side-by-side taste test will show you that they’re not nearly as good as the Greek ones.

Fava (φάβα, pronounced FAH-vah): This is the classic bright yellow purée that was named after its main ingredient, fava. For Greeks, fava (split peas) and fava (puree) go hand in hand as one was born to create the other. Fava is easy to prepare and, once plated, is topped with red onion and drizzled with olive oil and lemon juice. It can be served as a meze with pita wedges, or as a main dish.     

Revithia (ρεβίθια)
(pronounced reh-VEE-thyah)

Revithia are chickpeas (also known as garbanzo beans) that are used in mezedes, soups, salads, stews, veggie side dishes, and main dishes.

Revithosalata (ρεβιθοσαλάτα, pronounced reh-vee-thoh-sah-LAH-tah): A chickpea salad made with red onion, chopped tomato, and herbs, and finished with a Greek lemon-and-olive oil dressing, plus an optional crumble of feta cheese when not fasting.

Houmous me Tahini (χούμους με ταχίνι, pronounced HOO-moos meh tah-HEE-nee): This is hummus made with tahini (roasted sesame seed paste) and is simple to make using a food processor. Homemade is much healthier than store-bought, with less fat and abundant chickpea flavor. Serve this dip/spread as a meze or side dish with pita wedges.

Fasolia Mavromatika (φασόλια μαυρομάτικα)
(pronounced fah-SOH-lee-ah mah-vroh-MAH-tee-kah)

Fasolia mavromatika are black-eyed peas. Considered a New Year’s Day good luck charm in the south, they’ll make you feel like you hit the jackpot when you savor them in Greek-style soups or stews.     

Fasolia Mavromatika me Horta ke Maratho (φασόλια μαυρομάτικα με χόρτα και μάραθο, pronounced fah-SOH-lee-ah mah-vroh-MAH-tee-kah meh HOHR-tah keh MAH-rah-thoh): Black eyed pea soup gets a flavor boost from leafy greens and fresh fennel. Serve with warm crusty bread.

Fasolia Mavromatika me Loukaniko (φασόλια μαυρομάτικα με λουκάνικο, pronounced fah-SOH-lee-ah mah-vroh-MAH-tee-kah meh loo-KAH-nee-koh): When not fasting, this black-eyed pea soup with country sausage and greens is a delicious, hearty meal. It’s slow cooked to allow all the flavors to meld together and to make the beans creamy tender. 

Got Greek beans?
The following in-store and online options will have you saying “YES”!

If you’re in the New York City area you can find these Greek legumes (and more) at the following markets (if you're out of the area, you can call them and ask them if they can ship to you.):

Titan Foods
25-56 31st Street
Astoria, NY, 11102
718-626-7771

Mediterranean Foods (2 locations)
22-78 35th Street
Astoria, NY 11105
718-721-0266

30-12 34th Street
Astoria, NY 11103
718-728-6166

If you don’t live near these markets but have a Greek Orthodox Church nearby, chances are they know of a Greek/Mediterranean shop in the area.

Online shopping is the next best thing (or maybe the first). Here’s where you can find Greek legumes, as well as other foods and items:

Recipiada
Greek International Food Market
Amazon

I hope you enjoyed Legume Kouzina. These beans will be featured in recipes in our upcoming cookbook! Stay tuned for more uniquely Greek and Karpathian foods 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.

Until then~
Kali orexi! Good appetite!

Kelly

Copyright © 2018 Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!    

Web design by Kelly Salonica Staikopoulos

Healthy fats and fiber, as well as flavorful herbs and spices, help to make this a uniquely delicious diet, and they come in a number of versatile forms and portions, making them easy to incorporate into your everyday meal plans. 

This week we explore the foods containing these elements to prep you for our Mediterranean Diet finale next week (you won’t want to miss it!).

Eating healthy doesn’t always mean eating a large amount of a particular food group. Some of the good stuff contains a bounty of benefits in small amounts.

HEALTHY FATS
Virgin and extra-virgin olive oil, because it’s a fruit oil, is an antioxidant food and a must-have staple in the Mediterranean Diet. When replacing butter (saturated fat) or margarine (trans fat) with olive oil (monounsaturated fat), it helps to reduce LDL (the bad cholesterol), can protect the body against free radicals (that can lead to cancer), and can add youthful years to your life. Now who doesn’t want that?

Just 2 to 3 tablespoons daily will help you extract the benefits from this oil without adding fat to your hips. Other antioxidant sources include vegetables and fruit, which you can enjoy in abundance.

Nuts  contain unsaturated fatty acids, as well as other nutrients. Like olive oil, nuts can lower LDL, have fiber (it makes you feel full), vitamin E (to support your arteries), and many have omega-3s. Replace your unhealthy eats (like potato chips) with just a handful of unsalted nuts for a crunchy, satisfying snack. They’re high in fat, as well as nutrients, so a little goes a long way (too much of even a good fat can put on the pounds, so portion control is key!).

Tip: They’re an easy smart-snack to pack and go!

FLAVOR
Herbs and spices are great for flavoring your meals, and they allow you to cut back on the salt. At the top of our herb list is garlic. Eating garlic helps to ward off a cold and can lower cholesterol. No matter how you slice, chop, crush, or mash it, ya gotta have garlic when it comes to making skordalia (garlic dip), slow-roasted lamb, lentil soup, and a ton of other dishes. In Greek cooking, its usual companion is lemon juice or vinegar, which balances out the flavor of each dish perfectly.

Tip: A clove a day can keep the doctor at bay!

Fiber’s claim to fame has always been that it helps to keep you regular, but did you know that eating good-for-you, high-fiber foods like fruit, vegetables, whole grains, and legumes can help you loose weight by making you feel full? And that’s not all it does, it also reduces your risk of type-2 diabetes and heart disease. Eat a variety of high-fiber foods daily to reap all the benefits they have to offer.

~Use olive oil (extra-virgin is best when eating raw, virgin is great for cooking) every day. Cook with it, add it to your salads and vegetables, and finish your fish dishes with a drizzle. Try it with a pinch of oregano in a baked potato or as a dip for bread instead of butter.

~Sprinkle nuts and seeds into your salads, add them to yogurt, use them as a topper for oatmeal, or fold them into batters, breads, and cookie dough.

~Add herbs and spices to your foods and taste before adding the salt. Your meals will burst with flavor instead of sodium.

~You’ll be surprised at how easy it is to get your daily dose of fiber! Add chickpeas, legumes, or cooked barley to a salad or combine with a veggie side dish to give it dimension. Have some hummus two or three times a week with a side of carrot or cucumber sticks. Add whole-oats granola (with dried fruit, nuts, and honey) to low-fat yogurt or eat it alone as breakfast or a snack—a ¼ cup will do it but once you start you won’t be able to stop…now there’s an irresistible snack to feel good about!

Click here for recipes.

I hope you enjoyed this week’s Fats, Fiber, and Flavor of the Mediterranean Diet, and that it helps make your New Year’s resolution one you can keep. Join us next week as we take a final look at this month’s Mediterranean Diet Resolution that will give you your map to success.

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

For more on the Mediterranean diet, check out our blogs: 
Mediterranean Diet Resolution
Mediterranean Diet Resolution: Power Up with Omega 3s

resources
Mediterranean Diet: More Than Olive Oil
Mediterranean Diet overview

Copyright © 2018 Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!    

Web design by Kelly Salonica Staikopoulos

When we think of Greece, we have visions of breathtaking beaches and landscapes, awe-inspiring ruins, and, of course, food! If necessity is the mother of invention, Greece has given birth (once again!) to some of the most innovative and sumptuous foods that are sure to boost the country’s economy while tantalizing your taste buds! This week it’s all about what’s trending in legumes and rice from the homeland.
 
All of the items listed below are produced in Greece, by Greek people, with Greek culture, using Greek ingredients. It doesn’t get much more Greek, or delicious, than that.

Greek Mama Cooks Best from legume and rice producer Arosis puts authentic homemade taste in a jar with Greek Giant Baked Beans (Gigantes) in tomato sauce, Greek Small Lentils (faki) with Honey and Balsamic Vinegar, and gourmet Greek legume pates in Fava Salad with Capers, Small Lentils and Green Olives Pate, and Humus Salad. Let this Greek mama cook for you! arosis.gr 
​

Mediterranean Snacks Tapaz 2 Go hummus in three flavors—classic, roasted pepper, and roasted garlic, with lentil crackers—is non-GMO, all natural, packed with 7 grams of protein, and requires no refrigeration, so eating on the run is easy, yummy, and healthy! Plus each serving has 250 calories or less.

​Also try their gluten-free BeanStalks for a straw-shaped, crunchy snack made the ancient Greek way, with today’s superfood, legumes. Mediterranean Snacks Tapaz 2 Go

​Agrino Bistro risotto line is gourmet in a bag that cooks up in just 10 minutes and is available in flavors that will jump off your dinner menu, including Greek Red Saffron, Truffle, Four Cheeses, and Arrabiata. Perfect for serving as a side dish or enhancing with meat or fish to take this creamy rice dish to main-course status.

Why cook for hours when Agrino Bistro can do it for you? Make sure you hide the package and no one will ever know (we won’t say a word!). agrino.com 
 

Many Greek/Mediterranean markets carry these products. If yours doesn’t, ask them if they can order them for you. Feel free to contact the companies through their websites for shopping info in your area. Some items are available online on Amazon, and titanfoods.net carries all things Greek and ships nationwide (call them if you don’t see what you want on their website). Oh, and Google works too!
 
I hope you enjoyed this third installment of our coverage on what’s new in food products from Greece​. Join us again next week for what’s trending in Greek cooking staples. If you missed our posts on olives and honey, here’s your chance to catch up: Greece: An Edible Revival~Olives, Greece: An Edible Revival~Honey.

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 © 2017 Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!    
 
Web design by Kelly Salonica Staikopoulos