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.]
[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?
When you shift your focus to healthy fasting it becomes a life-renewing experience, and isn’t that what Lent should be about?
5 foods transform into meatless meals
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MEAT
✚ Greeks love Makaronada, a pasta dish with a thick meat sauce made with tomatoes and ground beef. Instead of putting your recipe away, replace the beef with kidney beans to make a Lenten pasta sauce that’s hearty. Kidney beans have a rich texture and add much-needed protein when fasting, plus they’re seriously flavorful. ✚ When making Gemista, veggies with stuffings (like Lahanodolmadades or Stuffed Tomatoes and Peppers), instead of ground meat, add cooked quinoa…it’s a superfood packed with protein, potassium, and fiber. To give that fiber a boost, use brown rice instead of white (this works really well in vegetarian chili recipes too!). But be forewarned, you may like this meatless version so much that you won’t go back. ✚ These suggestions can also be applied to layered pitas like Moussaka. Instead of meat-sauce layers, layer with beans, quinoa, or take it one step further and add cooked shrimp, thinly sliced scallops or octopus (also precooked). See below for dairy substitutes to use when making béchamel sauce for the Moussaka. ✚ Meat can easily be replaced in most recipes with grains like rice (use brown for extra nutrients and fiber), legumes, orzo (or other pasta), vegetables, or shellfish. Think about what flavors and textures would go best in your recipes, then make the swap! |
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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.
✚ 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.
✚ 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.
✚ 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.
✚ 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
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
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
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!
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Web design by Kelly Salonica Staikopoulos
