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!
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!
healthy fats
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.
filling fiber
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.
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.
nourishing flavor
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
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
Web design by Kelly Salonica Staikopoulos
