KUKLA'S KOUZINA










  • home
  • BOOKS
  • blog
  • about
  • videos
  • gallery
  • contact us
  • kouzina EXTRA!
  • events

Mediterranean Diet Resolution Recipes: Sweet Success

1/28/2019

0 Comments

 
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!
Picture
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.

Picture
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
0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    Picture
    Subscribe to get our weekly e-newsletter and add "kefi" to your in-box. Be the first to hear about our new Greek food blogs, events (including cooking workshops), cookbook news, special offers, and much more. 
    ★ It's easy and it's FREE!
    SIGN UP NOW!

    about

    Picture
    Picture
    This Greek cooking blog is a companion to our  cookbook series 
    KUKLA’S KOUZINA: 
    A Gourmet Journey~
    Greek Island Style, including Meze 
    ​
    (Appetizers & Petite Plates) and Spreads & Dips, on Amazon. Visit our BOOKS page for more info.


    It's a Greek cooking school in your own home. Here you'll learn about Greek-island foods and will find cooking techniques that will demystify what is sometimes considered a complicated cuisine, allowing you recreate the dishes of the gods in your own kitchen! ​

    visit & follow

    Subscribe to me on YouTube

    share


    Tweets by @KuklasKouzina

    olive oil kouzina

    Picture
       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)!

    author  
    Kelly Salonica Staikopoulos

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


    categories

    All
    About Kukla
    Anytime Flips
    Apple & Phyllo Minis
    Apple Recipes
    Apples & Cream
    Apples & Phyllo
    Apples Warm & Spiced
    Aprons On...Inhibitions Gone!
    Artichokes: Heart Your Salad
    Beef
    Blooper Videos
    Bread
    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
    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
    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~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

    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    January 2022
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    November 2018
    October 2018
    September 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    October 2017
    January 2017
    June 2014
    April 2013


    foodie links
    Kontos Foods
    Sahadi's
    ​Mediterranean Foods

    Titan Foods
    'Anama Concept
    Recipiada
    Grubstreet
    Eater

Powered by Create your own unique website with customizable templates.