Expanding on our Greece: Trending Edibles post (featuring the Summer Fancy Food Show’s fresh-off-the-shelf Greek/Mediterranean foods), we continue our spotlight cooking series with Mentis Estate’s premium Fleur de Sel sea salt and Extra-Virgin Athenolia Olive Oil—both of which elevate any dining experience to five-star perfection. The following recipes will get you started. 
​Kali orexi!

This dipping oil is also great spooned over grilled/broiled chicken or fish.
 
TOTAL PREP TIME: 10 minutes, plus standing
SERVINGS: 4 to 6
 
1/2 cup Mentis Estate extra-virgin olive oil
Zest of 1 lemon
2 tablespoons lemon juice
1 to 2 teaspoons minced garlic (to taste)
Mentis Fleur de Sel sea salt, to taste
Freshly ground pepper, to taste
2 tablespoons finely chopped fresh flat-leaf parsley
1 tablespoon fresh thyme leaves
1/4 teaspoon toasted sesame
*
Fresh crusty bread, sliced, for dipping
 
In a medium bowl, whisk together the oil, zest, lemon juice, garlic, salt, and pepper to form an emulsion. Stir in the parsley and thyme. Let stand 1 hour for the flavors to develop. Sprinkle the dipping oil with sesame and serve with bread on the side.

This marinade also works well with poultry. (For 4-ounce pieces of boneless poultry, heat the grill to medium and cook 5 to 7 minutes on each side, or until a meat thermometer registers 165°F when inserted in the center of each. This can also be done in a broiler or cast iron skillet on the stovetop.).
 
PREP TIME: 20 minutes, plus standing and chilling
COOKING TIME: about 1 hour
SERVINGS: 6
 
BEANS
8 ounces dried Great Northern beans
3 cups cold water
2 tablespoons Mentis Estate extra-virgin olive oil, plus more for serving
2 teaspoons chopped fresh sage leaves
1 small garlic clove, minced
Mentis Fleur de Sel sea salt
Freshly ground pepper
*
MARINADE
1/2 cup Mentis Estate extra-virgin olive oil
6 fresh basil leaves
4 sprigs fresh thyme
4 fresh sage leaves
1/4 teaspoon dried marjoram
1 tablespoon finely chopped garlic
Grated zest of 1 orange
Mentis Fleur de Sel sea salt
Freshly ground pepper
4 fillets (6 ounces each) halibut, swordfish, or sea bass
*
4 lemon wedges, for serving
Fresh herbs and orange peel, for garnish
 
1. For beans: Place the beans in medium saucepan, add enough cold water to cover by 3 inches, and let soak overnight. Drain beans and return to pan. Add the 3 cups cold water, 2 tablespoons oil, the sage, and garlic. Bring to boil. Reduce heat to medium-low and simmer, partially covered, stirring occasionally, until beans are just tender, about 45 minutes. Drain well. Season with salt and pepper. (Can be made up to 1 day ahead. Let cool completely, then cover and refrigerate. Reheat before serving.)
 
2. For marinade: In a small saucepan, heat the oil over low heat until just warm. Add the basil, thyme, sage, and marjoram, and heat 2 minutes to infuse the oil. Remove from heat and let cool to lukewarm. Add the garlic, orange zest, and salt and pepper to taste. Let cool completely.
 
3. Place the fish fillets in a large shallow bowl. Reserve 2 tablespoons of the marinade and pour the remaining marinade over the fillets. Cover and refrigerate for 2 to 3 hours, turning fillets halfway through.
 
4. Heat the broiler or grill. Remove the fish from the marinade and season with salt and pepper. Cook the fish until it is opaque in the center and flakes easily when pierced with a fork, about 3 to 4 minutes per side.
 
5. Divide the beans among 6 serving plates and drizzle with oil. Top with the fish and drizzle with the reserved marinade. Serve with lemon wedges on the side and garnish with herbs and orange peel, if desired.
 
Recipes copyright © Kelly Salonica Staikopoulos and Mentis Estate 
 
About Mentis Estate
Products:
Fleur de Sel (“flower of salt”): Mentis premium, medium-grain Fleur de Sel is 100% hand-harvested using artisanal methods to produce the finest quality sea salt with its full compliment of minerals and the delicate taste of the Mediterranean Sea. Its nuanced and delicate flavor with a flakey, subtle crunch sets this above regular sea salt. It is also excellent as a finishing condiment over salads, vegetables, and any type of meat or fish. And, yes, it beautifully finishes a dessert (especially chocolate). Locally harvested salt is a unique way to experience the rare and complex flavor of a region and the essence of a country.
 
Extra-Virgin Olive Oil: a pure, unblended olive oil harvested from just one olive variety, the renowned Athenolia, with an acidity of less than 0.5%. Well-balanced aromatic characteristics described as pine, floral, nutty, fruity, buttery, and pungent, with a hint of artichoke. 

Mentis Estate products are available in gourmet shops, Greek markets, and online.
 
For more about Mentis Estate, check out our blog: Olive Oil~Branch to Bottle

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 © 2019-2021 Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!    
 
Web design by Kelly Salonica Staikopoulos

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

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

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

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

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

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

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

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

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

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

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

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

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

Sign up for our e-newsletter (if you haven’t already) and stay connected on social media for cooking tips and recipes, as well as for all Kukla's Kouzina updates and news​.

Thanks for following us and we’ll see you next Monday.

Until then~
Kali orexi! Good appetite!

Kelly

Kukla's Kouzina blogs on the Greek foods and faithful customs of Lent, Holy Week, and Pascha:
Greek Cheesefare Week
Lenten Cuisine~A Faith-Inspired Journey
Lenten Kouzina Made Easy
Greek Foods of Lent

Source
Greek Orthodox Archdiocese of America

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

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

Web design by Kelly Salonica Staikopoulos

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Sign up for our e-newsletter (if you haven’t already) and stay connected for all Kukla's Kouzina updates and news.

Thanks for following us and we’ll see you next Monday.

Until then~
Kali orexi! Good appetite!

Kelly

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

For vegan baking tips go to veganbaking.net.

For standard Greek Lenten recipes, take a look at thespruce.com.

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
WebMD

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

Web design by Kelly Salonica Staikopoulos

Olive oil, it’s a key component of the healthy world-renowned Mediterranean Diet, and an irreplaceable staple in Greek cooking, but did you ever wonder about its journey from the olive branch to the bottle on your table? Here’s your chance to find out! 

Mentis Estate, now available in the U.S. (as well as in Europe), graciously opened its doors to Kukla’s Kouzina to give us a first-hand look at how it’s done. Come with us as we visit one of our favorite olive-oil producers.

Rich in history, Laconia (in southern Peloponnese) formed part of the Byzantine Empire in medieval times, and in ancient Greece it was the principal region of Sparta. This is the home of family-owned Mentis Estate, located in the village of Neapolis, where it has been producing some of the finest extra-virgin olive oil for three generations. Laconia’s microclimate surrounds the trees that yield the Athenolia olive variety, offering fertile soil and the ideal Mediterranean climate. At the time of harvest, the olives are hand picked and carefully pressed by local artisans. 

In mythology, the goddess Athena offered the gift of olives (from Laconia) to the Athenians, giving the name Athenolia to this variety of olives.

As the mythological story goes, King Cercops set up a competition between Poseidon and Athena to win over his city in Greece which resulted in a showdown as to who could spawn the best gift for his citizens—Poseidon’s creation of a well and spring versus Athena’s planting of the first domesticated olive tree. Poseidon’s spring turned out to be salty and was of little use. When Athena explained to the king that the olive tree would provide food, oil, and wood, commodities that could be traded throughout the Aegean, she won hands down and the city was named Athena (Athens). 

Established as a brand in 2013 by Anastassios Mentis, Mentis Estate was born as a result of the recent economic crisis in Greece and Anastassios’ deep-seated need to help revitalize the country’s economy. Anastassios carries out the tradition started by the paternal grandfather he was named after.

In the 1930s, Anastassios Mentis (senior) had one of the first olive oil factories in the area that operated until the 1980s, and it still stands today (adjacent to Mentis Estate) as a reminder of the family's roots. Originally selling the oil under a generic brand to his homeland and Italy for about 85 years (some of today’s trees are that old!), the elder Anastassios passed on the tradition to his sons, Panagiotis and Polixronis, who together worked their father’s land and factory. 

Today, in the capable and passionate hands of Panagiotis’ son, the younger Anastassios, this exquisite olive oil has been christened and labeled Mentis Estate, exporting from Greece to Europe and the U.S. With harvest production being supervised by Anastassios’ mother, Eleni (a.k.a. “the boss”), the family business thrives.

The following slideshows will give you an inside look at the Mentis-Estate process from the family's olive groves to their factory.

Mentis Estate olive oil is now available in the U.S. in limited quantities to preserve the integrity of this superb product. 

To taste this distinct, flavorful extra-virgin olive oil, from the Mentis family to yours, click here!

Our thanks to Anastassios Mentis for welcoming us into his olive-oil home and for sharing his brilliant photography which is displayed throughout this blog!

I hope you enjoyed our olive branch-to-bottle journey. For more on olive oil go to our blog: Olive Oil Odyssey. Stay tuned for more Greek foodie expeditions in upcoming blogs.


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!    

All images © Anastassios Mentis Photography

Web design by Kelly Salonica Staikopoulos

If you’re into Greek cooking (or eating), you know olive oil is good for you…or at least you’ve heard it was. Olive oil has been consumed in Greece since about 3500 B.C. and remains one of the most valued oils today for good reason, or should I say reasons?

health
Olive oil (extra virgin) contains monounsaturated fatty acids (MUFAs). The health benefits from MUFAs in extra-virgin olive oil include reducing the risk of heart disease, lowering overall cholesterol, benefiting those with type 2 diabetes, and can assist in cancer prevention. Olive oil also has anti-inflammatory properties. Preparing foods using olive oil instead of butter or margarine can help make you healthier on the inside. In addition to eating, ancient Greeks applied it (in small amounts) directly to the skin and hair to moisturize and protect from the elements, making them more beautiful on the outside.

choosing
Since you’re totally into olive oil and the whole Mediterranean-diet thing, you’re ready to set out on a journey to buy that special olive oil that will add flavor, and good health, to your life. Once at the market, you make a beeline for the oil aisle. You’re now standing in front of the olive oils, your eyes widen, your mouth drops open and you suddenly realize you need a GPS to figure out which direction to go in. The choices are so seemingly endless—cold-pressed, unfiltered, extra virgin, pure, light—that you end up wondering if you should grab the prettiest bottle or just run for the exit. (NOTE: Good olive oil does NOT come in plastic. Look for glass bottles or cans.) 

Your quest for the perfect olive oil for your needs ends here with a basic OO rundown, including various uses for each, so you can stop the guesswork and start drizzling, pouring, and dipping.

Olive oils are categorized based on their degree of acidity. The lower the acidity, the more fruity and flavorful the oil. When you see “cold-pressed” on the label it means the oil was extracted from the olives using a chemical-free process (applying only pressure), producing a natural, low-acidity level—a good thing! “Unfiltered” means that the oil did not undergo a filtering treatment, leaving tiny particles of olive fruit (the gist) in the oil, which translates into more flavor in the oil and less handling when it comes to processing—a purist’s dream!

Extra virgin olive oil, the cold-pressed, first pressing of the olives, is 1 percent or less acid (the lowest acidity of all the olive oils). This is the fruitiest and most expensive olive oil so you wouldn’t use it much for cooking (high heat/frying can break down the flavor so it would be a waste) but it’s the ONLY oil you’d want to eat raw, like on salads, drizzled over cooked foods, and for dipping (think fresh, crusty bread!).

Virgin olive oil is also a first press oil but with a slightly higher acidity of 1 to 3 percent. Good for low- or medium-heat cooking (when you want the flavor of the olives in your food) and eating raw (though not as flavorful as extra virgin).

Fino olive oil is an extra-virgin and virgin blend. Also good for low- or medium-heat cooking and eating raw.

Olive oil or pure olive oil is a blend of refined olive oil (chemicals are used to extract the oil from the olives) and virgin or extra virgin. Not so “pure,” huh? The chemicals are enough of a reason to stay away from this one!

Light olive oil is lighter in color and olive flavor because it has undergone an extremely fine filtration process, which gives it a higher smoke point, making it ideal for high-heat frying. Because of its bland flavor, it’s perfect for the kind of baking or cooking where a more flavorful olive oil would be overpowering. If you want the benefits of olive oil but not the rich taste, then this is the all-purpose oil for you.

Our Kukla’s basic rule of thumb was “the darker green the color is, the better the olive oil will be.” She was right of course! The deeper the color, the more intense the olive favor. But sometimes it’s hard to tell as some bottles are tinted to protect the oil from light, which can cause it to oxidize and loose its fruity flavor and health-promoting nutrients. In ancient times, olive oil was stored in animal skins, which was great for protecting it from the elements but, because of its contact with an animal product, it was a restricted food when fasting or during Lent, a practice/tradition still observed to some extent by the Greek Orthodox church today.

olive oil fraud
The sale of fake extra-virgin olive oil has been a major issue of late. The phony olive oil is usually diluted with inexpensive soybean or sunflower oil, or it’s combined with chemically-refined olive oil. To find out if your EVOO is real, refrigerate it overnight. If it solidifies in the refrigerator, it’s most likely the real deal (unless it was mixed with a lower grade olive oil). Genuine olive oil smells and tastes fresh and vibrant, so go with your senses! Check out the Olive Oil Times for more on this subject.

regions
The best olive oils are imported and the primary countries  they come from are in the Mediterranean—Greece, Italy, Spain, and France. The growing region, soil components, and climate greatly affect the flavor, color, and aroma of the olive oil produced. For these reasons, the olive oils from Greece have achieved an unsurpassed level of excellence, which is why they’re so coveted worldwide. 

But even buying Greek has its choices. If you go to a Greek market you’ll find several olive oils from different regions. Oils listed as “Kalamata” are not necessarily made with Kalamata olives (if that’s what you’re looking for). Kalamata is a region in Greece and where Kalamata olives come from, but the region also produces other kinds of olives used to make oil, so read the label. If you’re confused (and a lot of people are), use Kukla’s rule of thumb. Look for the darkest color, and, if you’re serving it at the table, go extra-virgin with the lowest acidity. Our favorite is Karpathian olive oil—fruity, low-acid, and completely delicious. Unfortunately what’s made in Karpathos, stays in Karpathos…unless you go for a visit and buy some to bring home. Since the island of Crete is a neighbor, it’s not surprising that its oil is also notable—0 to .7 percent acidity, cold pressed, unfiltered, extra virgin…and it’s available in the U.S. Olive oil from Crete (above left) is what we use in our recipes and it makes a noticeable and delicious difference. Also highly recommended (by Kukla's Kouzina) is Mentis Estate extra-virgin olive oil from Laconia, Greece—a pure unblended olive oil with an acidity of less than 0.5%. This aromatic and fruity oil is well-balanced with characteristics described as pine, floral, nutty, buttery, and pungent, with a hint of artichoke. Once you dip your bread in this oil you'll be spoiled forever!

In the end it really comes down personal to taste, so narrow down your choices, buy a small bottle, and try it out. If you’re happy with it, you can go back for a larger bottle or can. If there’s room for improvement, try a different one. Make it a tasty adventure of discovery and enjoy the journey to good food and good health! As Kukla would say "Stin iyia sou!"  To your health!

storing
You’ve got your bottle of olive oil, now what? Store it in a cool, dark place, like your kitchen cupboard (away from the stove) for up to 6 months. If you use a lot of it, you can buy a large can (which is less expensive than buying it by the bottle) and pour it into a tinted bottle fitted with a spout (wine bottles are perfect, just wash them out first). That way you can refill the bottle as needed and keep the bulk of the oil stored and protected.

cooking
Enjoy your olive oil in this fresh summertime pasta dish and start your own Odyssey!

Pasta with Tomatoes, Kalamata Olives, and Feta
A refreshing and tasty recipe with authentic Greek flavor that's quick and easy to make!

Serves 3 to 4 people

Ingredients 
1 ¾ pounds pasta (any shape is fine)
3 or 4 tomatoes, seeded and cut into 1/2-inch pieces or
       1 pint cherry tomatoes, halved
9 ounces imported feta cheese, crumbled
1/2 cup pitted kalamata olives
3 tablespoons drained capers
2 teaspoons fresh thyme leaves
1/4 teaspoon sea salt, plus more for cooking pasta
1/8 teaspoon freshly-ground black pepper
1/3 cup extra-virgin olive oil, plus more for drizzling
Fresh flat-leaf parsley, for garnish

Preparation
1. Cook the pasta according to package directions until al dente. Drain.
2. Meanwhile, in a large heatproof serving bowl, combine the tomatoes, feta, olives, capers, thyme, salt, and pepper.
3. In a medium skillet, heat the olive oil over moderately low heat until hot but not smoking, about 1 minute. Add the cooked drained pasta to the olive oil and toss just until coated and heated through, about 1 minute. Remove from heat, add the pasta and any oil in the skillet to the tomato mixture, and toss until combined. Lightly drizzle with olive oil and garnish with parsley, if desired.

Serve and enjoy!
Recipe © copyright Kukla's Kouzina: A Gourmet Journey~Greek Island Style, kuklaskouzina.com

shopping
Mentis Estate
Titan Foods (Astoria, NY)
Mediterranean Foods (Astoria, NY)

We hope you had fun in this one-on-one with olive oil. For more on the process of making olive oil with a visit to our favorite producer, Mentis Estate, read next week's blog: Olive Oil~Branch to Bottle. Stay tuned for more upcoming blogs on Greek ingredients, with recipes that will make them shine!

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

resourses
Mayo Clinic: Mediterranean Diet for Heart Health
CNN: The 5 Things You May Not Know About Olive Oil
Whole Foods: The World’s Healthiest Foods

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

Web design by Kelly Salonica Staikopoulos

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Click here for recipes.

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

Sign up for our e-newsletter (if you haven’t already) and stay connected on social media for cooking tips and recipes, as well as for all Kukla's Kouzina updates and news.

Thanks for following us and we’ll see you next Monday.

Until then~
Kali orexi! Good appetite!

Kelly

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

resources
Mediterranean Diet: More Than Olive Oil
Mediterranean Diet overview

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

Web design by Kelly Salonica Staikopoulos

When we think of Greece, we have visions of breathtaking beaches and landscapes, awe-inspiring ruins, and, of course, food! 

If necessity is the mother of invention, Greece has given birth (once again!) to some of the most innovative and sumptuous foods that continue to boost the country’s economy while tantalizing your taste buds! This week it’s all about what’s new and trending in olives and olive oil.

All of the items listed below are produced in Greece, by Greek people, with Greek culture, using Greek ingredients. It doesn’t get much more Greek, or delicious, than that.

ELISTI olives from Stylis Olive Producers Cooperatives are an olive revolution. The brand, founded in 1949, is located in Central Greece’s Maliakos Gulf and offers organic green, black, and kalamata olives, black natural and Kalamon olives, and deliciously stuffed Konservolia olives with lemon peel, orange peel, jalapeno, garlic, almond, and natural red Florina pepper varieties. Taking their products beyond the whole fruit, Elisti’s black, Kalamon, and green olive pastes fit the bill nicely. stylidacoop.gr

MAMA MATA’S Green Olives stuffed with Greek Peppers (pepperoncini-stuffed olives) from Mediterranean Olive House/Mitrosilis in Nafplio are one-of-a-kind delicious. Each jumbo-size olive is individually stuffed by hand with a green pepper, fusing classic Mediterranean flavors that make this specialty ideal for meze (appetizer), tossing into pasta, or enhancing a salad (popping them from the jar into your mouth is another good option). Also available are a variety of olives (including organic), as well as olive oil. medolivehouse.gr

MENTIS ESTATE was born as a direct result of the recent economic crisis in Greece. Established as a brand in 2013 by Anastassios Mentis and his deep-seated need to help revitalize the country’s economy, third-generation Anastassios carries out the tradition started by the paternal grandfather he was named after to produce and now export the most exquisite olive oil under the family name. Mentis Estate harvests just one olive variety, the renowned Athenolia, creating a pure, unblended extra-virgin olive oil with an acidity of less than 0.5%. How does this translate into taste? Well-balanced aromatic characteristics described as pine, floral, nutty, fruity, buttery, and pungent, with a hint of artichoke. Drizzle, dip, enjoy! Also available from Mentis, Laconia hand-harvested fleur de sel “flower of salt”—delicate sea-salt flakes rich in minerals, making this the perfect finishing salt. mentisestate.com

ENTOPIA embraces tradition with ingredients and products that are simple, natural, and generous, especially when it comes to olive oil. The creation of their pure organic extra-virgin olive oil is attributed to the Greek soil, a perfect climate, and the country’s ancient institution of olive agriculture. The oil is obtained from the exclusive olive variety Koroneiki by cold extraction, the best method to bring out the flavor and preserve the high nutritional value of the olive. The oil is further enhanced by the sculptured bottle which is a work of art in itself, safely packed in a custom made box. A custom lid, unique to each box, is made of olive wood and can be used as a serving stand for the bottle. Beyond olive oil, Entopia also offers honey, herbs, natural sauces. spoon sweets, marmalades, and more. entopiagreece.com

Many Greek/Mediterranean markets carry these products. If yours doesn’t, ask them if they can order them for you. Feel free to contact the companies through their websites for shopping info in your area. Some items are available online on Amazon, and recipiada.com, titanfoods.net, and mediterraneanfoodsny.com carry all things Greek and ship nationwide (call them if you don’t see what you want on their website). Oh, and Google works too!

I hope you enjoyed this first installment of Greece: An Edible Revival. Join us again next week for what’s trending in Greek honey.

Sign up for our e-newsletter (if you haven’t already) and stay connected on social media for cooking tips and recipes, as well as for all Kukla's Kouzina updates and news.

Thanks for following us and we’ll see you next Monday!

Until then~
Kali orexi! Good appetite!

Kelly

Copyright © 2017 Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!

Web design by Kelly Salonica Staikopoulos