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Mediterranean Diet Resolution Recipes

1/7/2019

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Greek up your kouzina lifestyle!

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Deemed one of the world’s healthiest ways to eat, the Mediterranean diet is also a great way to loose weight while adopting a delicious lifestyle. Salmon, olive oil, almonds, and red wine are just some of the key foods in this cuisine.

​Greece, especially Karpathos (the island where we’re from), is surrounded by water, so fish is plentiful, making it the country’s main source of protein. Greeks eat more lower-fat plant proteins (such as nuts, seeds, and legumes) and fewer high-fat meats. Whole foods are the norm and processed foods are frowned upon. Daily meals include whole grains, healthy fats (like omega-3s), and fresh vegetables and fruits are in abundance. And lets not forget the red wine!
 
This blog is a companion to part 1 of our Mediterranean Diet Resolution blog featuring recipes that will get you on your way to a healthy and happy new you!

my big fat Greek pantry

​Following are a couple of staples no self-respecting Greek would ever be without. If you want to cook like a healthy Greek, you have to stock up like one.
 
Lemon
Though this isn’t a spice or herb, it’s necessary to mention because just about everything in Greek cooking has lemon in it and it adds iconic flavor. Bottom line, lemons are to Greek cuisine like curry is to Indian food. You’ll find lemon mostly combined with the other Greek essentials of olive oil, oregano, and garlic. Together, these four flavors can turn ordinary food into a Greek dish—poultry, fish, lamb, tomato salad, artichokes, avgolemono soup, sauces, and so much more—and the result will make you a hero in your own kitchen. Our favorite uses include ladolemono (olive-oil and lemon dressing, λαδολέμονο, pronounced lah-thoh-LEH-moh-noh): Toss with cooked broccoli or spinach; combine with oregano and garlic to marinate lamb and roast with potatoes; combine with parsley to dress grilled/broiled fish. Growing up, our mom gave us cold lemon juice for nausea and warm juice for diarrhea. It worked every time and we’re never without lemons in our fridges! So when life hands you lemons, be Greek about it!
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LADOLEMONO
½ cup extra-virgin olive oil
¼ teaspoon grated lemon zest (optional)
¼ cup freshly squeezed lemon juice
2 tablespoons to ¼ cup chopped fresh flat-leaf parsley (for fish dishes)
 
In a large bowl, w​hisk together the olive oil, zest (if using), and lemon juice until emulsified. For fish dishes, stir in the parsley (to taste) just before serving. Use about 2 tablespoons dressing per serving, tossing to combine with vegetables. Pour over fish just before serving. Store dressing (without parsley) in an airtight container in the refrigerator up to 2 weeks.

Garlic
No matter how you slice, chop, crush or mash it, ya gotta have garlic when it comes to making skordalia (garlic dip, σκορδαλιά pronounced skor-thah-LIAH), 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. Eating garlic also helps to ward off a cold and lower cholesterol.
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​GARLIC LADOLEMONO (for marinating or serving with grilled/broiled vegetables, pork, lamb, or chicken)
 
3 to 5 cloves unpeeled garlic (to taste)
1 cup plus 1 tablespoon extra-virgin olive oil, divided
½ cup freshly squeezed lemon juice
​1 teaspoon mustard
2 tablespoons chopped fresh thyme
2 teaspoons fine sea salt
½ teaspoon freshly ground pepper
 
1. Heat the oven to 400°F. Place garlic cloves on a cookie sheet and toss with 1 tablespoon olive oil to coat. Roast for 15 to 20 minutes, until fragrant and golden brown (do not burn). Let stand until cool enough to handle, then peel and mash. Set aside.
 
2. In a large bowl, whisk together the mashed garlic, lemon juice, mustard, thyme, salt, and pepper until combined well. While whisking, slowly pour in the remaining 1 cup olive oil, whisking until emulsified. Store dressing in an airtight container in the refrigerator up to 2 weeks.

Recipes by Kelly Salonica Staikopoulos
Copyright © 2019 Kukla's Kouzina: A Gourmet Journey~Greek Island Style


I hope you enjoy cooking and eating the classic Greek way, and that these recipes help bring a healthy lifestyle into your New Year. Join us next week for level 2 of our Mediterranean-diet recipes featuring omega-3s.

​Refer to our Mediterranean Diet Resolution blog for our plan and suggestions, introducing a healthy Greek lifestyle for your New Year.
 
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
Bookmark and Share

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

1/29/2018

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In the foodie world, the pyramid, from the Greek word pyramida (πυραμίδα), is the image chosen to illustrate the healthy amounts of foods we should consume. There’s a pyramid for just about every diet, and the Mediterranean Diet Pyramid is a tasty one that’s worth the climb! It’s not about making it to the top but about the feel-good journey getting there.

My last three blogs covered what the Mediterranean Diet is all about, as well as its key components. Now you’re ready to take on the “Greek” pyramid with our ladder of success.
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a simple plan: from the bottom up

This is one time that starting at the bottom is a good thing! Join us as we make our way up the pyramid, with yummy treats at the top to reward our hard work.

FOUNDATION: Exercise, social mealtimes, and water
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Frequency: Daily

EXERCISE  If you don’t have a routine, start with walking for 15 to 20 minutes a day and work up to one hour by adding 5 minutes a day. (Check with your doctor before starting an exercise routine and ask what’s best for you.)
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MAKE MEALS SOCIAL  It’s not just about what you eat but who you eat with. Enjoy meals with loved ones for overall wellbeing. Your state of mind and heart really make a difference!

DRINK  Stay hydrated with 8 to 10 glasses of water a day (not sugary or artificially sweetened drinks like soda or diet beverages).


LEVEL 1: The Garden (fruits, vegetables, whole grains, legumes, olive oil, nuts, seeds, herbs, and spices)

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Frequency: Base every meal with these foods.

Tips:
Breakfast really is the most important meal of the day! For an energy boost, start yours with whole-grain oats, fruit, and Greek yogurt.

Eat plenty of plant-based foods (a.k.a. veggies, fruit, legumes, and whole grains) throughout the day. 
~Vegetables are more than just a side…add them to your omelet, pizza, soup, or stew.
~Toss ¼ cup of beans into your salad along with orange sections and a citrus vinaigrette.
~Switching from white rice to whole-grain brown rice makes a huge difference in adding nutrition to your meal.

Ditch the butter and margarine and replace them with extra-virgin olive oil. It’s good for your heart and your taste buds.

Go vegetarian once or twice a week.


LEVEL 2: The Sea Level (seafood—the healthy-fat protein)
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Frequency: Two to three servings per week (three is better!). One serving can be just 3 ounces or up to 6 or 8 ounces.

Tips:
~To get the most out of this level, go for seafood high in omega-3s like wild sockeye salmon, fresh tuna, halibut, stripped sea bass, lake trout, mackerel, sardines, herring, and oysters. Of course you can add in other fish as well, so enjoy the bounty of the sea!
~In addition to main courses, seafood can be served as an appetizer, or tossed into a salad, and can fortify a rice dish.


LEVEL 3: The Farm (yogurt, eggs, cheese, and poultry) & Vineyard (red wine)
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Frequency: Limit yogurt to one serving (6 ounces) per day or every other day. 
Limit eggs and poultry to two to three servings per week. 
Limit cheese to two servings per week.
Have one glass of red wine, daily to weekly, with your meal (check with your doctor first if you’re on any medication or have health issues).

Tips: 
~For yogurt and cheese, sheep’s- and goat’s-milk are the easiest to digest.
~Go for low-fat Greek yogurt and add in fresh berries and walnuts for an irresistible parfait.
~Look for eggs with omega-3s and reduced cholesterol.
~Organic free-range chicken is a healthier and more flavorful way to go.
~Enjoy your red wine with lunch or dinner (a meal is a must) daily (just one per day), weekly, or anything in between, as desired or as your health allows. Research has shown that red wine ties the Mediterranean Diet together. 


LEVEL 4: The Butcher Shop & Confectionary (red meat and sweets) 
This is the extravagance level at the top of the pyramid and one you can eliminate from your diet if you desire.

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Frequency: Limit red meat to one to three servings (about 3 ounces each) per month. 
Limit sweets to one serving per week or less.

Tips:
~When choosing red meat, look for organic, grass-fed lean cuts.
~You can have your “cake” and eat it too but every day isn’t such a good idea. Instead of sweets, eat fruit for dessert during the week and save the baklava for the weekend—consider it a special treat!
~Think of these foods as rare and exclusive, as well as something you earned, and you’ll enjoy them more than ever.

Now that you found your way to the top of the pyramid, you know the best way to get there!

Click here for deliciously-healthy sweets recipes.

I hope you enjoyed this month’s Mediterranean Diet Resolution series and that it helps make your New Year a healthy and happy one. Stin iyia sou! To your health!

If you missed our previous three blogs on this topic, here's your chance to catch up:
Mediterranean Diet Resolution
Mediterranean Diet Resolution: Power Up with Omega 3s
Mediterranean Diet Resolution: Fats, Fiber, and 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 next Monday.

Until then~
Kali orexi!  Good appetite!

Kelly
Bookmark and Share
resources
Mediterranean Diet overview
A Little Wine Boosts Omega-3 in the Body
Mediterranean Diet 101

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

Web design by Kelly Salonica Staikopoulos
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Mediterranean Diet Resolution: Fats, Fiber, and Flavor

1/22/2018

2 Comments

 
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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!).


good things come in small packages

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.
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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.

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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!

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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!

fill up with fiber

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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.

a simple plan

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~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
Bookmark and Share
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
2 Comments

Mediterranean Diet Resolution: Power up with Omega-3s

1/15/2018

5 Comments

 

eat Greek and feel great!

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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.

omega-3s: why do I need these?

These are the healthy fats we should eat to keep our bodies and minds in great shape. They reduce inflammation throughout the body (inflammation can damage your blood vessels and lead to heart disease), they boost your brain power, and help reduce your cholesterol. Research has shown that people on the Mediterranean diet are less likely to develop heart disease, and it may also help with depression and diabetes. 

show me the omega-3s!

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Foods bursting at the seams with omega-3 fatty acids include seafood, nuts/seeds, fresh vegetables, fresh fruit, and oils. 

Following is a grocery list to help you get started (with foods highest in omega-3s at the top), along with everyday tips:

SEAFOOD (the fatty kind): this is the best source of omega-3s and you should have at least 2 to 3 servings (one serving can be just 3 oz) per week.

Salmon: season with applewood-smoked sea salt (for an outdoor-grill flavor) and cook in a cast-iron skillet.

Fresh Tuna: season with sea salt and freshly ground pepper, spray with canola oil and sprinkle with sesame seeds, then sear in a cast-iron skillet.

Halibut: season with sea salt and freshly ground pepper, then cook in a cast-iron skillet or a grill.

Stripped sea bass: season with sea salt and freshly ground pepper, then broil or grill. Serve with Ladolemono (olive oil, lemon juice, and chopped fresh parsley).

Lake trout: season with sea salt and freshly ground pepper, then broil or grill.

Mackerel: season with sea salt and freshly ground pepper, then fry, broil, or grill.

Sardines: fillet and add to a salad.

Herring: season with sea salt and lemon pepper, dredge in flour, then fry, broil, or grill.

Oysters: fried, broiled, or grilled…if it’s on the half-shell, it’s good!

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NUTS
Walnuts (this one has more omega-3s than any other nut): just a 
¼ cup has a healthy dose of omega-3s. Sprinkle them on a salad instead of croutons to add flavor and crunch, or add to cookie or cake recipes (think Greek, like Baklava and Karidopita). 

Flaxseeds: two tablespoons​ will do it. Toss them in a salad (you’ll love the crunch), add to bread recipes, or stir ground flaxseed into waffle/pancake batter or oatmeal.

Pumpkin seeds: see flaxseeds.

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VEGGIES
Look for leafy green vegetables to add fiber and antioxidant benefits to the nutritional mix.

Brussels sprouts: roasted or sautéed (toss in some walnuts to make it omega-3 special)

Kale/collard greens: sauté in olive oil, season with salt and freshly ground pepper, and finish with a drizzle of walnut or flaxseed oil.

Mint: add to salads (greens or fruit).

Parsley: add to salad greens.

Spinach: enjoy as a salad with a freshly-squeezed lemon juice-walnut oil vinaigrette; or cook, squeeze dry, and toss with Greek-style lemon juice-and-olive oil (the fresh lemon juice helps the body absorb the nutrients in greens).

Watercress: add to salad greens or serve as a side lightly drizzled with lemon juice and olive oil.

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FRUIT
It’s all about the color and the bright ones are rich in omega-3s.  Add them to your cereal, toss a few different varieties together for a colorful fruit salad, or add to a green salad with a flaxseed-oil vinaigrette and sprinkle with walnuts (an omega-3 triple-threat!).

Citrus (oranges, grapefruit, lemons, tangerines, and limes)

Cantaloupe

Apricots

Berries (raspberries, strawberries, blueberries, blackberries, loganberries, and cranberries)

Tropical fruit (guavas, mangoes, kiwis, papayas, avocados)

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OILS
Use them fresh, not cooked, as heat can break down the nutritional value of these delicate oils.

Flaxseed oil: one tablespoon is supper rich in omega-3s. Drizzle onto greens with a touch of balsamic vinegar.

Walnut oil: also rich in omega-3s, this oil is best used fresh in salads, on fruit, or to finish a dish.

Canola oil: it’s not just for cooking! This oil preforms especially well in flavorful salad dressings (when you want the focus to be on the other ingredients).

a simple plan: 5 easy tips on how to make every day omega-3 rich

1. Eat fish at least twice a week (three is better!). Try our cooking suggestions above and finish your recipe with one of the oils listed above to power up your omega-3s.

2. Add nuts or seeds to salads, cereal, batters (like muffin, waffle, cake), or bread recipes. Make a parfait of Greek yogurt, honey, and walnuts.

3. Have a healthy veggie side or salad prepared with one of the oils above.

4. Prepare a spinach or watercress salad using one of the oils above, and top with walnuts for three times the omega-3s!

5. Add a rainbow to your salad with some of the colorful fruit above or do a fruit salad. Add a tablespoon of walnut oil, a pinch of sea salt and freshly ground pepper, some walnuts, and fresh mint leaves and you’ll be loving it so much you’ll forget you just ate something healthy.

Toast to your health: Have a glass of wine with your meal! Research has shown that it can help metabolize poly-unsaturated fatty acids, like omega-3s. Stin iyia sou! To your health!
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Greek yogurt parfait with walnuts and honey
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Click here for recipes.

I hope you enjoyed this week’s omega-3 facet of the Mediterranean diet and that it helps jumpstart your healthy New Year lifestyle. Join us next week for another nourishing aspect of the Mediterranean diet.

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
Bookmark and Share
For more on the Mediterranean diet, check out our blog: 
Mediterranean Diet Resolution

resources
American Heart Association
Harvard Medical School
Mayo Clinic
WebMD
WebMD fact sheet
University of Maryland Medical Center

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

Web design by Kelly Salonica Staikopoulos
5 Comments

Mediterranean Diet Resolution

1/8/2018

0 Comments

 
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Deemed one of the world’s healthiest ways to eat, the Mediterranean diet is also a great way to lose weight while adopting a delicious lifestyle. Salmon, olive oil, almonds, and red wine are just some of the key foods in this cuisine.

Greece, especially Karpathos (the island where we’re from), is surrounded by water, so fish is plentiful, making it the country’s main source of protein. Greeks eat more lower-fat plant proteins (such as nuts, seeds, and legumes) and fewer high-fat meats. Whole foods are the norm and processed foods are frowned upon. Daily meals include whole grains, healthy fats (like omega-3s), and fresh vegetables and fruits are in abundance. And lets not forget the red wine!

healthy Greek

It has been established that Greek/Mediterranean food is healthy, as well as delicious, but did you know that several scientific studies have linked this diet with extending life expectancy and lowering risks for heart disease and cancer? Following are recent studies that confirm what Greeks have known for thousands of years: Eating Greek makes life better.
Better brain health: Ditch those “senior moments”! A recent study published in JAMA Internal Medicine concludes that a Mediterranean diet rich in olive oil and nuts is associated with improved cognitive function. A current study from the American Academy of Neurology shows that a Mediterranean Diet May Have Lasting Effects on Brain Health: “As we age, the brain shrinks and we lose brain cells which can affect learning and memory,” said study author Michelle Luciano, PhD, of the University of Edinburgh in Scotland. “This study adds to the body of evidence that suggests the Mediterranean diet has a positive impact on brain health.” And according to a WebMD Health News article, Mediterranean Diet May Save Brainpower, research revealed that eating more like a Greek and less like an American can boost your brain power: “Older adults who adhere to the heart-healthy Mediterranean diet—rich in fruits, vegetables, olive oil, legumes, fish, and moderate amounts of wine—appear to have less mental decline with age, according to one of the latest studies on the health benefits of eating like a Greek.”

Better longevity: Harvard researchers say that the Mediterranean Diet is Linked to Longevity, concluding that a greater adherence to the Mediterranean diet was associated with a higher life expectancy, and that even small changes in diet made a difference. A WebMD Health News article, Mediterranean Diet May Boost Longevity, reported on research that backs up the longstanding Greek diet of less meat, more veggies, olive oil, and a little wine. “Past research already has linked the so-called Mediterranean diet with longevity. A new study finds that certain aspects of the diet—such as high consumption of vegetables and olive oil, low consumption of meat, and moderate consumption of alcohol—may be more strongly linked to longevity.” Other benefits from this diet that contribute to longevity include lower cholesterol and better heart-health.
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Better heart: Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. In fact, an analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of death from heart disease and cancer, as well as a reduced incidence of Parkinson's and Alzheimer's diseases.

Better bone density: According to a Pennsylvania State University study, Dietary Saturated Fat Intake Is Inversely Associated with Bone Density in Humans: Analysis of NHANES III, saturated fat has a direct effect on bone density, “…because the relative proportion of fatty acids in the diet is thought to have important effects on bone health, it is possible that the Greek diet conferred protection and/or reduced risk associated with consumption of different kinds of fats.”

my big fat Greek pantry

Following are a couple of staples no self-respecting Greek would ever be without. If you want to cook like a healthy Greek, you have to stock up like one. 

Lemon
Though this isn’t a spice or herb, it’s necessary to mention because just about everything in Greek cooking has lemon in it and it adds iconic flavor. Bottom line, lemons are to Greek cuisine like curry is to Indian food. You’ll find lemon mostly combined with the other Greek essentials of olive oil, oregano, and garlic. Together, these four flavors can turn ordinary food into a Greek dish—poultry, fish, lamb, tomato salad, artichokes, avgolemono soup, sauces, and so much more—and the result will make you a hero in your own kitchen. Our favorite uses include ladolemono (olive-oil and lemon dressing, λαδολέμονο, pronounced lah-thoh-LEH-moh-noh): Toss with cooked broccoli or spinach; combine with oregano and garlic to marinate lamb and roast with potatoes; combine with parsley to dress grilled/broiled fish. Growing up, our mom gave us cold lemon juice for nausea and warm juice for diarrhea. It worked every time and we’re never without lemons in our fridges! So when life hands you lemons, be Greek about it!

Garlic
No matter how you slice, chop, crush or mash it, ya gotta have garlic when it comes to making skordalia (garlic dip, σκορδαλιά pronounced skor-thah-LIAH), 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. Eating garlic also helps to ward off a cold and lower cholesterol.

​Click here for recipes.

a simple plan

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~Use flavorful fresh herbs, spices, lemon, and garlic cloves liberally on foods…this will allow you to cut back on salt (you won’t miss it!). When using salt, use sea salt for superior taste and better health.

~Eat fish at least twice a week.

~Eat red meat just one or two times a month (or less than that if you can do without).

~Omega-3 fats rule, so go for walnuts, fatty fish (like salmon), and olive oil.

~Be social at mealtime. It’s not just about eating well, it’s about surrounding yourself with loved ones to appreciate it!

~Exercise daily (walking is a great way to get started if you don’t have a routine).

I hope you enjoyed learning about our Greek way of eating that can help bring a healthy lifestyle into your New Year. Our month-long Mediterranean diet series will power up your feel-good resolutions!

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

Bookmark and Share

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

Web design by Kelly Salonica Staikopoulos
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    This Greek cooking blog is a companion to our  cookbook series 
    KUKLA’S KOUZINA: 
    A Gourmet Journey~
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    (Appetizers & Petite Plates) and Spreads & Dips, on Amazon. Visit our BOOKS page for more info.


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    olive oil kouzina

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       This exquisite olive oil produced by Mentis Estate is hand picked and carefully pressed by local artisans, creating a pure unblended oil that is aromatic and fruity with an acidity of less than 0.5%. 
       Mentis Estate is truly the finest olive oil we at Kukla's Kouzina have ever tasted and it's our first choice for serving with crusty bread, drizzling on salads, and finishing a dish. 

       Check out our blog Olive Oil~Branch to Bottle to see what makes Mentis Estate so special. Delicious (υπέροχος)!

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    Read all about Kelly, Kukla's Kouzina's blogger, and the rest of our team in our about page!


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    Bright Lamb Week
    Bright Week Kouzina
    Cake Recipes
    Chicken
    Chocolate
    Cocktail Kefi
    Cocktails That Say “Opa!”
    Cocktails With A Greek Twist
    Cookie Bloopers & Laughs
    Cut The [Greek] Cheese!
    Desserts
    Dessert Wine & Sweets Pairing ~ Part 2
    Dolmathakia (dolmadakia)
    Drink Like A Greek~OPA!
    Eat Your Fava
    Ekmek Kataifi
    Fasting & Feasting~Greek Foods For Body & Soul
    Fasting Foods
    Feta
    Feta Feast
    Fish
    Flippin’ Dip It Greek
    Flippin’ For Pumpkin Fritters
    Flippin' Greek!
    Flippin’ Greek Br-EGG-fast Makeovers
    Flippin’ Greek Healing Foods
    Flippin’ Greek Lunch Makeovers
    Flippin’ Greek Pizza
    Flippin’ Greek Roasted Potatoes
    Flippin’ Greek Savory & Sweet
    Flippin’ Greek Slider Makeovers
    Flippin’ Greek Snacking
    Flippin' Greek Yogurt Dessert Makeovers
    Flour Kouzina
    Friend Your Fillo
    Fruit Recipes
    Get Into The Greek Spirit ~opa 2
    Get Your Souvlaki On
    Go Greek Cooking 101
    Go Greek Cooking 101-the Basics
    Grain Kouzina
    Great Greek Pumpkin Pie (Kolokithopita)
    Greece~An Edible Revival
    Greece Cuisine
    Greece: Trending Edibles
    Greek Artichokes 101
    Greek Baking
    Greek Beans For Lent
    Greek Beverages/cocktails
    Greek Blue Zone Kouzina
    Greek Bread
    Greek Cheese
    Greek Cheese~delectable Varieties And Uses
    Greek Cheesefare Week
    Greek Chocolate Love
    Greek Christmas Cookies
    Greek Cookies
    Greek Cookies~Filling In Love!
    Greek Cooking With A Karpathos Island Twist
    Greek Cuisine
    Greek Custard & Fruit Pastry
    Greek Customs
    Greek Desserts
    Greek Diet
    Greek Dolmathes Dolmades
    Greek Dolmathes Dolmades~stuff Wrap Roll
    Greek Fish For Palm Sunday
    Greek Foods
    Greek Foods Of Lent
    Greek Grains
    Greek Herbs~Spices & Flavorings
    Greek Holy Week & Pascha~easter Foods
    Greek-Island Salads
    Greek~Karpathos Recipes
    Greek Kouzina In A Can
    Greek Lamb For Pascha (Easter)
    Greek Olives
    Greek Orthodox Great Lent
    Greek Orthodox Pascha~Easter
    Greek Pascha
    Greek Pasta
    Greek Pastry/pastries
    Greek Phyllo Pizza
    Greek Recipes
    Greek Snack Recipes
    Greek Spirits Dessert Wine And Sweets Pairing
    Greek Spirits Ouzo Tsipouro Brandy
    Greek Syrup Pastries
    Greek Traditions
    Greek Veggies For Lent
    Greek Village Eats
    Greek Wine And Food Pairing
    Greek Wine And Food Pairing (part 1)
    Greek Wine & Entrée Pairing
    Greek Wine & Meze Pairing
    Greek Wines
    Greek Wines And Spirits
    Greek Wine & Seafood Pairing
    Greek Yogurt
    Greek Yogurt In Pastry
    Greek Yogurt~Simply Homemade
    Growing Up In Kukla's Kouzina
    Herbs & Spices
    Honey
    Honey~An Ancient Treasure (part 1)
    Honey~An Ancient Treasure (part 2)
    Honeyed Feta & Yogurt Pastry
    Honey~Karpathian Gold
    It’s A Wrap!
    Karpathiko Spiti (Karpathian House)
    Karpathos
    Karpathos Beaches
    Karpathos Customs
    Karpathos Honey
    Karpathos Island Beach Paradise & Sports Mecca
    Karpathos Island Cooking & Foods
    Karpathos Sports
    Karpathos~Style Pickled Wild Sea Fennel
    Karpathos Wedding
    Koulourakia~Making The Perfect Twists
    Kukla’s Kouzina: 9 And Stacked
    Kukla’s Kouzina Celebrating 6 Yummy Years
    Kukla's Kouzina~Coming Full Circle
    Kukla’s Kouzina Flippin’ Greek!
    Kukla’s Kouzina Magic 8
    Kukla’s Kouzina: Perfect 10
    Kukla’s Kouzina~Sweet 7
    Lagana: Bread For The Spirit
    Lahanodolmathes (lahanodolmades)
    Lamb
    Leftover Phyllo Solutions
    Legume Kouzina
    Legumes
    Lemon Lust
    Lenten Chick…Pea Inspiration
    Lenten Cuisine~A Faith Inspired Journey
    Lenten Foods
    Lenten Kouzina Made Easy
    Lenten Wine Koulourakia
    Lent Me Some Loukoumades
    Marriage Traditions In Karpathos
    Meat
    Meat The Greek
    Mediterranean Blue Diet
    Mediterranean Diet For Lent
    Mediterranean Diet Resolution
    Mediterranean Diet Resolution: Fats Fiber And Flavor
    Mediterranean-diet-resolution-power-up-with-omega3s
    Mediterranean Diet Resolution Recipes
    Mediterranean-diet-resolution-scaling-the-pyramid
    Melomakarona Finikia Shaping Filling Dipping
    Meze/Appetizers
    Olive Kouzina
    Olive Oil
    Olive Oil~Branch To Bottle
    Olive Oil Odyssey
    Olive-Thyme Flatbread & Pizza
    Pasta Kouzina
    Pasta~Makaronia
    Phyllo/Fillo/Filo
    Phyllo/Fillo/Filo Recipes
    Pickling~Greek Island Style
    Pita-bilities
    Pizza
    Pork
    Pumpkin
    Pumpkin Pot Pie (savory Kolokithopita)
    Recipes
    Roasted Pumpkin By The Ladle
    Salad Flips
    Salad For Lent
    Seafood
    Sea Salt ~ Cook~Taste~Savor
    Sea Salt~Meze To Dessert Recipes
    Sea Salt ~ Natural & Flavored & Infused
    Shish Kabob
    Side Dishes
    Sideline
    Soups/Stews
    Souvlaki
    Super Bowl
    Super Game-Day ChicEats
    Tailgate Fryers
    Taramosalata~Beyond Meze
    Tavernas & Restaurants Of Karpathos
    The Art Of Making Kourambiedes
    The Wedding Season~Karpathos Style
    Trending Edibles: Balsamic Glazes
    Trending Edibles: Crepes & Pita
    Trending Edibles: Liqueurs
    Trending Edibles: Sea Salt & Olive Oil
    Trending Edibles: Za’atar
    Valentine It Greek
    Valentine’s Day
    Valentine’s Day
    Valentine’s Day
    Vegetables
    Videos
    Village Cooking-horiatiko
    When Greek Meets Chocolate
    Whole Grains
    World Cup Greek Recipes
    World Cup Tailgating~Greece Scores The GOAL


    archives

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    October 2017
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    June 2014
    April 2013


    foodie links
    Kontos Foods
    Sahadi's
    ​Mediterranean Foods

    Titan Foods
    'Anama Concept
    Recipiada
    Grubstreet
    Eater

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