Rich in nutrients (vitamin A/beta carotene, vitamin C, potassium, fiber, iron and manganese)—in both fresh and canned—the natural sweetness of pumpkin makes it a healthy and tasty choice for a number of dishes: grated to add to a salad tossed with feta, mashed with olive oil, cubed and roasted for a pumpkin soup, or shredded for a savory vegetable pie or for this week’s pumpkin fritters. A perfect way to celebrate October or to serve as a Thanksgiving vegetarian meze/appetizer!

GREEK PUMPKIN & FETA FRITTERS (Kolokithokeftedes, Κολοκυθοκεφτέδες)
Shredded pumpkin and potato are tossed with crumbled feta, fresh herbs, and seasonings, then fried to delicate crispiness on the outside, tender lusciousness inside (baking option follows)!
 
KOUZINA TIP: Potato oxidizes (turns dark) quickly once it’s peeled. To avoid this, prep the other ingredients first, then peel and shred the potatoes and immediately toss them in.
 
PREP TIME  20 minutes
COOKING TIME  about 20 minutes
SERVES  4 to 6
 
3 cups freshly grated pumpkin (about 1 pound, peeled and seeded)
2 medium Russet potatoes (about 3/4 pound), peeled and shredded
1 1/4 cups crumbled Greek feta cheese
1/4 cup extra-virgin olive oil, plus more for frying
2 large eggs, lightly beaten
3 scallions, chopped
1/4 cup chopped fresh mint (or 2 tablespoons dried)
1 tablespoon chopped fresh chives, plus whole for garnish
1/2 teaspoon sea salt
1/4 teaspoon Aleppo pepper
1 1/4 to 1 1/2 cups all-purpose flour
*
Tzatziki (your own or try ours in our Meze and Spreads & Dips cookbooks), for serving (optional)
 
1. In a large bowl, toss together the pumpkin, potato, feta, olive oil, eggs, scallion, mint, chives, salt, and pepper until combined well. Add enough of the flour so that the mixture just holds together (it should not be dry). Shape into balls and flatten into 1/2-inch-thick patties, about 2 inches in diameter.
 
2. Heat oven to 275°F and line a baking sheet with paper towels. In a skillet, heat about 1/4 inch of olive oil over medium-high heat. Cook 2 to 3 patties at a time until golden brown, about 3 minutes per side. Using a slotted spatula, transfer patties to prepared baking sheet and keep warm in oven. Repeat with remaining patties. Serve warm garnished with chives and with Tzatziki on the side, if desired.
 
OVEN METHOD
Heat oven to 425°F and arrange rack in upper third. Coat a large rimmed baking sheet with olive oil and arrange the patties, 1 inch apart, on the sheet. Lightly brush the tops of the patties with olive oil and bake 8 to 10 minutes, until the bottoms are golden brown. Using a spatula, turn the patties over and bake 8 to 10 minutes more, until golden brown on other side. Transfer to a serving platter and serve warm garnished with chives and with Tzatziki on the side, if desired.
 
Recipe © copyright Kukla's Kouzina: A Gourmet Journey~Greek Island Style, kuklaskouzina.com
 
I hope you enjoyed our pumpkin meze—prepare all of our pumpkin recipes for a complete October pumpkin-celebration menu. More recipes can be found in our Meze cookbook, available on Amazon!
 
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

Rich in nutrients (vitamin A/beta carotene, vitamin C, potassium, fiber, iron and manganese)—in both fresh and canned—the natural sweetness of pumpkin makes it a healthy and tasty choice for a number of dishes: grated to add to a salad tossed with feta, mashed with olive oil, shredded for a savory vegetable pie, or cubed and roasted for this week’s pumpkin-spice soup. A perfect way to celebrate October or to serve as a Thanksgiving vegetarian first course!

GREEK ROASTED SPICED PUMPKIN SOUP (KOLOKITHOSOUPA)
Our classic Greek herb/spice combination of sage (a healing herb), cinnamon, ginger, pepper, cardamom, and nutmeg gives this hearty soup its vibrant flavor. The health benefits of the pumpkin, sweet potato, garlic, and olive oil make this a modern-day Mediterranean-diet recipe to relish!
 
KOUZINA TIP: You can also make this soup using butternut, acorn, calabasa, or kabocha squash varieties in place of the pumpkin.
 
PREP TIME  15 minutes
COOKING TIME  10 minutes
ROASTING TIME  30 minutes
SERVES  4 to 6
 
1 1/2 pounds pumpkin, peeled, seeds removed, cut into 1-inch chunks
1 medium sweet potato, peeled and diced
3 tablespoons extra-virgin olive oil, divided
3 cloves garlic, unpeeled
2  leeks (about 1/2 pound), white and light green parts only, rinsed well and chopped
1 medium red onion, coarsely chopped
1/2 cup white wine
3 1/2 to 4 cups vegetable or chicken broth
5 fresh sage leaves, chopped
1 tablespoon cinnamon
1 tablespoon ginger
1 teaspoon Aleppo pepper
1/2 teaspoon cardamom
1/8 teaspoon freshly grated nutmeg
Sea salt, to taste
 
GARNISH
4 to 6 tablespoons 5% Greek yogurt
1 scallion, thinly sliced
4 to 6 tablespoons toasted pumpkin seeds
4 fresh sage leaves, thinly sliced
 
1. Heat oven to 400°F. Brush the pumpkin and sweet potato with 1 tablespoon olive oil and spread out, in a single layer, in a large baking pan. Wrap the garlic in foil and place in the pan. Roast about 30 minutes, until vegetables are softened and golden brown around edges. Remove from oven and press garlic cloves out of the skins.
 
2. In a large pot, heat the remaining 2 tablespoons olive oil over medium heat; add the leek and onion. Sauté, stirring occasionally, until softened and just starting to turn golden, 7 to 10 minutes. Add the wine and cook until reduced by half, about 5 minutes. Add 3 1/2 cups broth, the sage, cinnamon, ginger, pepper, cardamom, and nutmeg. Season with salt. Bring to a boil, reduce to a simmer, and cook until vegetables are tender, about 15 minutes.
 
3. Using an immersion blender, puree the soup in the pot (or, working in batches, puree in a food processor and return to the pot). Add more broth, if needed, until desired consistency; heat through. (Can be made ahead. Cool completely, cover, and refrigerate up to 3 days.)
 
4. Ladle the soup into serving bowls and garnish each with a dollop of yogurt, some scallion, pumpkin seeds, and sage. Serve warm.
 
Recipe © copyright Kukla's Kouzina: A Gourmet Journey~Greek Island Style, kuklaskouzina.com
 
I hope you enjoyed our ladle of pumpkin. More recipes can be found in our Meze cookbook, available on Amazon!
 
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

The Mediterranean diet is a rich source for Lenten recipes and is a delicious way of eating that makes you feel satisfied and healthy. One of our favorite go-to recipes for Lent is our Greek-Island Fasolada—a hearty, flavorful, protein-packed bean stew that warms and nourishes. Fasting can be hard to maintain if you’re not eating right, so in addition to the beans, this stew is packed with ingredients that feed the body while you nurture your soul. Fiber-rich legumes and veggies help you feel full longer, which is key to keeping hunger at bay. Garlic boosts your immunity with antimicrobial and antibacterial properties. Olive oil brings flavor and healthy antioxidant benefits to this meal (always choose good-quality extra-virgin—Greek is best). Will you be asking for seconds of this velvety deliciousness? Yes, please!!!
 
For more Lenten recipes, see our Greek Foods of Lent.

For recipes and more on the benefits of the Mediterranean diet, see our blogs here.

The recipe below partners with the corresponding episode on our new YouTube cooking series, Flippin’ Greek! ™, to show you how we do it in our kouzina. Join us!
​

Lagana (a dimpled Greek flat bread topped with sesame seeds) is eaten throughout Lent and is the perfect accompaniment for this luscious stew. Lagana can be easily found in Greek markets during this season or you can make it yourself (see our recipe link below).
 
KOUZINA TIPS:
By using canned beans, normal cooking time is cut in half. If you’re not pressed for time, use traditional dried beans for a more nutrient-packed stew (see preparation following step 3).
 
To turn this recipe into a soup, just add another 2 cups of broth.
 
PREP TIME: 30 minutes (plus standing, if using dried beans)
COOKING TIME: about 1 hour (about 1 hour 10 minutes, if using dried beans)
SERVINGS: 6 to 8
 
1/4 cup extra-virgin olive oil, plus more for serving
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
3 to 4 cups vegetable broth
2 cups spinach leaves, washed and coarsely chopped
1/3 cup chopped fresh flat-leaf parsley
 
OPTIONS
1/2 cup small pasta (like ditalini, pastina, or Greek kouskousaki)
4 ounces crumbled Greek feta (if not fasting from dairy)
Sliced lagana or crusty bread, for serving
 
1. In a large pot, heat the olive oil over medium heat. Add the onion, carrot, celery, salt, and pepper. Cook, stirring frequently, until the vegetables have softened, about 10 minutes. Stir in the garlic and cook until fragrant, about 30 seconds. Add the beans and stir gently to coat with oil. Add the tomato, bay leaf, thyme, and just enough broth to cover. Bring to a boil.
 
2. Partially cover, reduce heat to low, and simmer until the stew is thick and creamy, about 40 minutes (add pasta, if using, after 30 minutes of cooking and continue to cook for another 10 minutes).
 
3. Remove and discard the bay leaf. Stir in the spinach and parsley. Cover and cook just until the spinach is wilted, 2 to 3 minutes more (do not overcook). Remove from heat. Lightly drizzle each serving with olive oil, top with feta (if using), and garnish with thyme sprigs, if desired. Serve hot with crusty bread on the side, if using.
 
*DRIED BEANS PREP: Use 2 cups dried beans, picked over and rinsed 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 the 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 the beans are tender but not falling apart, about 50 minutes. Add pasta, if using, the last 10 minutes of cooking.
 
Recipe copyright © Kukla's Kouzina 
 
I hope you enjoy our Greek-island bean stew. Join us next week for another Lenten recipe—no meat, lots of flavor!
 
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 here and on YouTube next Monday!
 
Until then~
Kali orexi! Good appetite!
 
Kelly

ABOUT Kukla’s Kouzina Flippin’ Greek! ™
Flippin’ Greek! ™ is our new cooking series on YouTube and the next exciting chapter in our kouzina. Every Monday we flip a familiar non-Greek recipe to Greek-island style using ingredients and cooking techniques found in Karpathos. Each episode runs 2 to 15 minutes, the perfect length for us to quickly show you how to recreate foods and beverages/cocktails right alongside us.

The ingredients used in Greek-island cuisine is what sets this style of cooking apart from standard Greek fare, giving meals a fresh take that keeps them interesting. Karpathos, the home of Kukla’s Kouzina, has its own unique style, and we’ll show you how to take common dishes and reinvent them into Karpathian versions with our simple substitutions.
 
Many think that everyday Greek cooking is made up of dishes like spanakopita (spinach pie), moussaka, and pastitsio. These are classics for sure, but too time-consuming to make on a regular basis. During our time in Karpathos, we learned that the locals’ quick meals made from the island’s staples like fresh vegetables, fruit, herbs, spices, and protein, prepared using certain methods, came out tasting Greek-island delicious. So we thought this would be a great way to bring our hometown flavor into YOUR kouzina, adding some spicy variety to your life while keeping it simple and fast. Recipes for each week will be posted right here on our blog with links to the episodes.

​Copyright © 2021 Kukla's Kouzina: A Gourmet Journey~Greek Island Style / Flippin’ Greek!™ / The Naked Truth About...Greek Cooking!

Web design by Kelly Salonica Staikopoulos

The Mediterranean diet isn’t just good for you, it’s a delicious way of eating that makes you feel satisfied and healthy. When you enjoy a diet, it’s easy to stick with it, creating a lifestyle that will have you looking as good on the outside as you feel on the inside. We’re getting you started with four Karpathian-themed recipes—bean stew, chicken and bulgur bowl, walnut-crusted salmon, and bulgur salad—to demonstrate the widespread appeal of this meal plan. For more on the benefits of the Mediterranean Pyramid and diet, see our blogs here.

The recipes below link to how-to videos on our YouTube cooking series, Flippin’ Greek! ™, to show you how we do it in our kouzina. Join us!
​

KARPATHIAN FASOLADA (episode S2 E1)
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. Legumes are fiber-rich, helping you to feel full longer, which is key to weight control. Olive oil brings 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 1 hour (about 1 hour 10 minutes, if using dried beans)
SERVINGS: 6 to 8
 
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
3 to 4 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. Partially cover, reduce heat to low, and simmer until the stew is thick and creamy, about 40 minutes (add pasta, if using, after 30 minutes of cooking and continue to cook for another 10 minutes).
 
3. Remove and discard the bay leaf. 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. Stir in the remaining 1/4 cup olive oil. Top each serving with feta (if using) and garnish with thyme sprigs, if desired. Serve hot. (Add crusty bread on the side, if using.)
 
*DRIED BEANS: Use 2 cups dried beans, picked over and rinsed 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.

GREEK-ISLAND CHICKEN-BULGUR BOWL  (episode S2 E2)
This easy to prepare dish is not only heart-y but heart healthy. For years, whole grains have been proven to be an important part of a balanced blue-zone diet. 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 bulgur, the Greek way, they’ll be a welcome course on your menu. Adding lean protein like chicken to the crunchy bulgur and vegetables makes this dish a complete satisfying meal.
 
KOUZINA TIP: The souvlaki-seasoned chicken gives this dish its signature flavor. Follow our recipe below to make it from scratch or take a shortcut (like we did in the video). Use about 1 pound of leftover rotisserie chicken and Greek it up: Make the vegetables and bulgur first. While waiting for them to cook, shred the chicken (you should have about 4 cups) and toss it with 1 1/2 tablespoons fresh lemon juice, 1 1/2 teaspoons extra-virgin olive oil, and 1 teaspoon dried oregano, then continue with the recipe.
 
PREP TIME: 30 minutes plus standing and chilling
COOKING/BAKING TIME: about 45 minutes
SERVINGS: 4
 
DIJON DRESSING
1 cup extra-virgin olive oil
1/2 cup chopped shallots
1/2 cup fresh squeezed lemon juice
6 tablespoons Dijon mustard
2 tablespoons honey
1/2 teaspoon sea salt
1/4 teaspoon freshly ground pepper
 
SOUVLAKI CHICKEN
1/4 cup extra-virgin olive oil
1/4 cup fresh lemon juice
1 1/2 teaspoons dried Greek oregano
1 teaspoon sea salt
1/2 teaspoon freshly ground pepper
1/2 teaspoon garlic powder
1 1/2 pounds boneless skinless chicken breast, cut into 1/2-inch-thick slices
 
VEGETABLES
3 cups Brussels sprouts, trimmed and halved
2 cups sliced zucchini (cut into half moons)
3 tablespoons extra-virgin olive oil
1/2 teaspoon sea salt
1/4 teaspoon fresh ground pepper
 
BULGUR
1 cup medium-grind bulgur
1 1/4 cups chicken broth
1 tablespoon extra-virgin olive oil
Pinch sea salt
*
2 tablespoons extra-virgin olive oil
4 cups shredded souvlaki chicken (or rotisserie chicken)
3/4 cup Dijon dressing, divided
4 cups mixed salad greens
1 cup grape tomatoes, halved
1 jarred roasted red bell pepper, drained, patted dry, and sliced (about 1/2 cup)
Pita wedges, warmed (optional)
 
1. Make Dijon dressing: In a dressing bottle or jar, add all of the ingredients, seal, and shake well.
 
2. Make Souvlaki Chicken: In a glass bowl with a lid, whisk together the olive oil, lemon juice, oregano, salt, pepper, and garlic powder until combined well. Add the chicken, turning to coat all sides. Cover and marinate in the refrigerator 30 minutes to 1 hour.
 
3. Meanwhile, make vegetables: Heat oven to 375°F. Spread the Brussels sprouts and zucchini out on a large baking sheet. Toss with the olive oil until coated well; season with salt and pepper. Bake about 40 minutes, until browned, turning once halfway through. Let cool to room temperature.
 
4. Meanwhile make bulgur: In a medium saucepan, combine the bulgur, broth, 3/4 cup water, the olive oil, and salt. Bring to a simmer over medium heat, then reduce heat to low, cover, and simmer until tender, about 12 minutes. Remove from heat and let stand, covered, 10 minutes. Fluff with a fork.
 
5. In a grill pan, heat 2 tablespoons olive oil over medium heat. Add the chicken slices (discard excess marinade) and sauté, turning once, until cooked through and browned, about 3 minutes per side. Shred into bite-size pieces. In a large bowl, toss the chicken with 1/2 cup Dijon dressing and set aside.
 
6. Divide the bulgur among 4 large serving bowls, top with the salad greens, vegetables, and tomatoes. Drizzle with the remaining 1 cup Dijon dressing, 1/4 cup per serving, and top with the shredded chicken and bell pepper slices. (Refrigerate the remaining dressing up to 2 weeks, for another use.) Serve warm or at room temperature with pita wedges (if using) on the side.

​WALNUT-CRUSTED BAKED SALMON (episode S2 E3)
Salmon is well known for its heart-healthy, brain-boosting Omega-3 fatty acids. The nuts add fiber and vitamin E, while the olive oil adds antioxidant goodness. The delectable result will be your first impression, later realizing, hey, this isn’t just good, it’s good for me too! Now that’s the Greek way of doing things! Serve with the following Pourgouri (Bulgur) Salad.
 
PREP TIME: 15 minutes
COOKING/BAKING TIME: 10 to 20 minutes
SERVINGS: 2
 
WALNUT TOPPING
1 cup chopped walnuts
1/4 cup whole-wheat breadcrumbs
2 tablespoons extra-virgin olive oil
2 tablespoons chopped fresh flat-leaf parsley
2 tablespoons fresh lemon juice
1 tablespoon minced garlic
Sea salt and freshly ground pepper
*
2 portions (6 ounces each) salmon fillets
2 tablespoons extra-virgin olive oil
1/4 teaspoon sea salt
1/8 teaspoon freshly ground pepper
 
1. Heat oven to 375°F. In a small bowl, combine the nuts, breadcrumbs, olive oil, parsley, lemon juice, and garlic. Season with salt and pepper.
 
2. Brush the salmon fillets on all sides with the olive oil and season with salt and pepper. Transfer to a baking dish and top the fillets evenly with the walnut topping, pressing down to adhere. Bake about 15 minutes for medium (the fish should flake easily with a fork), about 20 minutes for well done.

BULGUR (POURGOURI) SALAD (episode S2 E4)
This Greek Tabbouleh cousin is not a one-size-fits-all kind of dish. Depending on the region in Greece, this salad can be made a variety of ways and is known by a couple of different names, pligouri salata and pourgouri salata. In Karpathos, it goes by the latter. Whether you serve this salad as a main dish, as a side with grilled fish or chicken, or in a whole-wheat pita, it’s something you’ll make often and enjoy.
 
TOTAL PREP TIME: 25 minutes plus standing
SERVINGS: 4 to 6
 
1 cup dried medium-grain bulgur
1/3 cup fresh lemon juice
1/4 cup extra-virgin olive oil 
1 seedless cucumber, peeled and diced
1 1/4 cups grape or cherry tomatoes, halved 
1 cup finely chopped fresh flat-leaf parsley
3/4 cup crumbled Greek feta, divided (2 tablespoons reserved for topping)
1/2 cup sliced kalamata olives 
1/3 cup chopped shallot
1/4 cup toasted pine/pignoli nuts
1 scallion, chopped
2 tablespoons finely chopped fresh mint, plus sprigs for garnish
Sea salt
Freshly ground pepper
 
1. In a large bowl, cover the bulgur with hot water by 2 inches and let soak 1 hour, until tender and fluffy. Drain in a fine sieve, pressing firmly to expel excess water.
 
2. In a large bowl, whisk together the lemon juice and olive oil. Toss in the bulgur, cucumber, tomatoes, parsley, feta, olives, shallot, mint, scallion, and nuts. Season with salt and pepper, to taste. Let stand at least 30 minutes before serving for flavors to develop. (Can be made ahead. Cover and refrigerate up to 1 day. Bring to room temperature before serving.) Top with reserved 2 tablespoons feta and serve.
 
Recipes copyright © Kukla's Kouzina 
 
I hope you enjoyed our week of Mediterranean Blue Diet recipes. Join us next week as we keep it yummy and nutritious with Greek-Island Salads—four flips to deliciously eat your way to healthy, Greek 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 news.
 
Thanks for following us and we’ll see you here and on YouTube next Monday!
 
Until then~
Kali orexi! Good appetite!
 
Kelly

ABOUT Kukla’s Kouzina Flippin’ Greek! ™
Flippin’ Greek! ™ is our YouTube  cooking series featuring familiar non-Greek recipes we flipped to Greek-island style using ingredients and cooking techniques found in Karpathos. Each episode runs 2 to 15 minutes, the perfect length for viewers to quickly learn how to recreate foods and beverages/cocktails right alongside us.

The ingredients used in Greek-island cuisine is what sets this style of cooking apart from standard Greek fare, giving meals a fresh take that keeps them interesting. Karpathos, the home of Kukla’s Kouzina, has its own unique style, and we’ll show you how to take common dishes and reinvent them into Karpathian versions with our simple substitutions.
 
Many think that everyday Greek cooking is made up of dishes like spanakopita (spinach pie), moussaka, and pastitsio. These are classics for sure, but too time-consuming to make on a regular basis. During our time in Karpathos, we learned that the locals’ quick meals made from the island’s staples like fresh vegetables, fruit, herbs, spices, and protein, prepared using certain methods, came out tasting Greek-island delicious. So we thought this would be a great way to bring our hometown flavor into YOUR kouzina, adding some spicy variety to your life while keeping it simple and fast. Recipes for each week will be posted right here on our blog with links to the episodes.

​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

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

This week, the triple Fs—healthy fats, fiber, and flavor—are the next stop on our Mediterranean-diet recipe journey.

​This recipe blog is a companion to part 3 of our Mediterranean Diet Resolution: Fats, Fiber, and Flavor blog, and features recipes that contain these amazing elements that will have you saying, More please!

Olive oil (virgin and extra-virgin ​), because it’s a fruit oil, is an antioxidant food and a must-have staple in the Mediterranean Diet. Nuts contain unsaturated fatty acids, as well as other nutrients.

Fiber has a ton of benefits, including helping you loose weight by making you feel full. Legumes, fruit, and vegetables are excellent sources of fiber.
​

Chickpea Salad with Walnuts and Grapes
This delicious main-course or side-dish salad is packed with the power of healthy fats and fiber.
 
TOTAL PREP TIME: 20 minutes
MAKES: 6 servings
 
CITRUS DRESSING
1/2 cup extra-virgin olive oil, plus more for serving
2 tablespoons freshly squeezed lemon juice
2 tablespoons freshly squeezed orange juice
1/2 teaspoon fine sea salt
1/4 teaspoon freshly ground pepper
 
SALAD
2 cans (15.5 oz each) chickpeas, drained and rinsed
2/3 cup seedless red grapes, halved
1/2 cup diced seedless cucumber
1 plum tomato, diced
1 scallion, finely chopped
 
2 cups (packed) organic spinach or kale leaves
1/2 cup chopped walnuts, lightly toasted
Fresh mint leaves, for garnish
 
1. Make Citrus Dressing: In a small bowl, whisk together the oil, lemon juice, orange juice, salt, and pepper; set aside.
 
2. Make salad: In a medium bowl, mash half of the chickpeas, then add the remaining chickpeas, grapes, cucumber, tomato, and scallion; stir until combined. Toss with the dressing and refrigerate for 1 hour before serving.
 
3. To serve: Divide the spinach/kale leaves among 4 shallow serving bowls. Plate the chickpea salad in the center of the leaves, sprinkle with walnuts, and drizzle with oil. Garnish with mint leaves, if desired.

Herbs and spices are great for flavoring your meals and allow you to cut back on salt. At the top of our herb list is garlic, the star ingredient in the famed dip Skordalia.
​

Skordalia
This garlic sauce/dip can be served as an appetizer with vegetables, over fish, or alongside cooked vegetables. Everyone’s taste is different, so if you like the taste of more lemon or feel like there’s no such thing as too much garlic, adjust amounts to what tastes good to you.
 
PREP TIME: 20 minutes
COOK TIME: 15 minutes
MAKES: about 3 cups
 
2 medium russet potatoes (1 pound), peeled and cut into 1-inch cubes
Fine sea salt
1/2 cup pine nuts, lightly toasted
4 garlic cloves, or more/less to taste
1/4 cup freshly squeezed lemon juice, or more to taste
2 tablespoons white vinegar
3/4 cup extra-virgin olive oil
Freshly ground pepper
1 small red onion, thinly sliced, for garnish
 
Vegetables, for serving
 
1. Place the potato in a large saucepan, add ½ teaspoon salt, and fill with enough water to cover by 2 inches. Bring to a boil, then reduce heat to medium-low and cook until the potato is fork tender, 10 to 15 minutes. Reserve 2 tablespoons cooking water, then drain the potatoes well. Return potatoes to the saucepan and cook over medium-low heat until potatoes are dry. Remove from heat and pass through a ricer or thoroughly mash; set aside.
 
2. In a food processor, combine the nuts, garlic, lemon juice, and vinegar. Pulse until the mixture becomes a thick paste. Season with salt. Add the potato to the garlic paste and process until combined well. While the processor is running, slowly pour in the olive oil and process until lightened in color. If the skordalia is too thick, stir in some of the reserved potato water. Season with salt and pepper, to taste. (Can be made ahead. Cover and refrigerate up to 1 week.) Serve at room temperature or slightly chilled with vegetables. Garnish with red onion, if desired.
 
Recipes by Kelly Salonica Staikopoulos
Copyright © 2019 Kukla's Kouzina: A Gourmet Journey~Greek Island Style  
 
Refer to our Mediterranean Diet Resolution: Fats, Fiber, and Flavor blog for the basics on these essential elements and for food suggestions, introducing a healthy Greek lifestyle for your New Year. 

I hope you enjoyed this week’s fats, fiber, and flavor recipes and that they help make your New Year’s resolution one you enjoy keeping. Join us next week as we take on the final installment of our Mediterranean-diet recipes that will help satisfy your sweet tooth as you map out your way to Greek-eating 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

​Copyright © 2019 Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!    
 
Web design by Kelly Salonica Staikopoulos

The Mediterranean Diet is multi faceted, and one of its key elements is Omega-3 fatty acids. These are fats that are actually good for you.
 
This week we’ll take a ride on the Alpha-and-Omega fast track to incorporating these healthy Omega-3s into your meals in simple and yummy ways.
 
This recipe blog is a companion to part 2 of our Mediterranean Diet Resolution: Power up with Omega-3s blog featuring the good-fat recipes that will get you on your way to a healthy and happy new you!

​SEAFOOD—the fatty kind, like salmon—is the best source of omega-3s. Aim for at least 2 to 3 servings (one serving can be just 3 oz) per week. Adding leafy-green vegetables to meals boosts your intake of these amazing fatty acids.

Greek-Style Roasted Salmon Fillets with Greens
This dish has it all—lemon, dill, garlic, veggies—in a one-meal package!
 
PREP 10 minutes
BAKING about 30 minutes
MAKES 4 servings
 
¼ cup olive oil, plus more for pan
3 tablespoons chopped fresh dill, plus sprigs for garnish
2 garlic cloves, finely chopped
¾ teaspoon sea salt
¼ teaspoon freshly ground pepper
¼ teaspoon dried thyme
1 pint Brussels sprouts, cut into quarters
1 bunch kale or collard greens, stems removed, cut into 1-inch pieces
4 (3 to 5 ounces each) salmon fillets
2 tablespoons fresh lemon juice
1 large lemon, cut into thin slices, plus wedges for serving
 
1. Heat oven to 450°F. Line a 13-by-9-inch baking pan with heavy-duty foil, then coat with olive oil. In a small bowl, combine the olive oil, dill, garlic, salt, pepper, and thyme.
 
2. Toss the vegetables with 2 tablespoons of olive-oil mixture and spread out evenly in the prepared pan. Roast about 20 minutes, until sprouts are just fork tender and greens are wilted.
 
3. Place the fillets, skin side down, over the vegetables and evenly coat the fillets with the remaining olive-oil mixture. Sprinkle lemon juice over the fillets and vegetables. Top the fillets with the lemon slices.
 
4. Roast for 8 to 10 minutes, until the fillets flake easily with a fork. Serve immediately with lemon wedges on the side and garnish with dill sprigs, if desired. ​

​
NUTS—like walnuts or flaxseeds—and BERRIES offer a healthy dose of omega-3s. Adding them to oatmeal boosts your Mediterranean diet with heart-healthy fiber!

Baked Oatmeal with Berries
Not just for breakfast, this recipe is portable and makes a great on-the-go snack, and feel free to add it to your list of guilt-free desserts.
 
3 cups old fashioned rolled oats (not quick cooking)
2 tablespoons flaxseed meal
2 teaspoons baking powder
¼ teaspoon sea salt
1 teaspoon cinnamon
¼ teaspoon nutmeg
2 tablespoons honey
2 tablespoons maple syrup
2 large eggs
1 cup unsweetened almond or coconut milk (or a combination)
½ cup unsweetened applesauce
¼ cup coconut oil, melted
1 teaspoon pure vanilla extract
¼ cup chopped walnuts, lightly toasted
1 ½ cups fresh berries, divided
 
1. Heat oven to 350°F. Grease a 9-by-9 square baking pan with vegetable cooking spray.
 
2. In a medium bowl, combine the oats, flaxseed meal, baking powder, salt, cinnamon, and nutmeg.
 
3. In a microwave-safe cup, microwave together the honey and maple syrup on High about 10 seconds, until warm. Stir to combine and set aside.
 
4. In a large bowl, lightly beat the eggs, then whisk in the milk, applesauce, coconut oil, and extract. Whisk in the maple-honey mixture until combined.
 
5. Add the oatmeal mixture to the egg-milk mixture and stir just until combined. Fold in the walnuts and ¾ cup berries.
 
6. Pour the batter into the prepared pan and bake for 25 to 30 minutes, until golden brown and the center is just set. Cool to warm or room temperature before cutting into squares. Top with the remaining ¾ cup berries just before serving.

Recipes by Kelly Salonica Staikopoulos
Copyright © 2019 Kukla's Kouzina: A Gourmet Journey~Greek Island Style
​
Refer to our Mediterranean Diet Resolution: Power up with Omega-3s blog for the basics on omega-3s and food suggestions, introducing a healthy Greek lifestyle for your New Year. 
 
I hope you enjoy this week’s omega-3 recipes and that they help jumpstart your healthy New Year lifestyle. Join us next week for level 3 of our Mediterranean-diet recipes featuring good fats and fiber.
 
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 © 2019 Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!    
 
Web design by Kelly Salonica Staikopoulos