|
Food for Champions
By Susan Bellinson
Modern research awards traditional Greek cuisine the heart-healthiest food in the world! The rural people of Greece have some of the lowest rates of diet-linked disease and obesity. What do they eat? Small amounts of meat and poultry, larger amounts of fish, lots of vegetables, legumes, fruit and nuts, moderate alcohol with meals and low dairy intake from cheese and yogurt, with fat mostly from olive oil.
Saláta Horiátiki (Country Feta and Tomato Salad) |
2 firm cucumbers
3-4 ripe tomatoes, cored and cut into bite-sized slices
1 large green pepper, seeded and cut into bite-sized pieces
1 small red onion, peeled and thinly sliced
4-6 oz Feta cheese, cut into cubes
1/2 cup pitted Kalamata olives
1 tablespoon chopped fresh oregano leaves
1/4 cup red wine vinegar
2/3 cup extra virgin olive oil
sea salt and fresh ground black pepper
|
For an authentic taste to this classic Greek salad, use real Greek olive oil, Kalamata olives, sheep or goat’s milk Feta and fresh oregano.
Peel cucumber and cut in half lengthwise. With a small spoon, scrape out seeds, then cut into bite sized chunks. Place in a large bowl and gently combine with tomatoes, green pepper, onion, Feta cheese and olives. In a small bowl combine oregano and vinegar and whisk in olive oil. Pour half the dressing over salad and season with salt and pepper. Serve with remaining dressing on the side. Serves 4-6. |
Tzatzíki (Yogurt Cucumber Dip) |
1 large cucumber
1 teaspoon sea salt
14 oz Greek style yogurt
2 garlic cloves, finely minced
1 tablespoon chopped fresh dill (or fresh mint)
2 tablespoons extra virgin olive oil
1 teaspoon white wine vinegar
Pinch of fresh ground white pepper
|
Serve this cool and creamy dip with toasted pita triangles, on steamed vegetables or as a sauce alongside grilled kabobs.
Peel cucumber and cut in half lengthwise. With a small spoon, scrape out seeds. Grate cucumber into a medium bowl. Sprinkle with salt and refrigerate. After 15 minutes, drain off any excess water then stir in remaining ingredients. Refrigerate for several hours so flavors blend. Season with additional salt and pepper if desired. Makes about 2 cups.
|
Minted Orzo and Zucchini Salad |
1 cup dry orzo pasta
2 large zucchini, cut into long 1/2”-thick diagonal slices
1 tablespoon extra virgin olive oil
sea salt and fresh ground black pepper
6 oz Feta cheese, cubed
2 ripe tomatoes, chopped
1/2 cup pitted Kalamata olives
Dressing: 2/3 cup extra virgin olive oil, 5 tablespoons fresh-squeezed lemon juice, 1 small clove garlic (minced), 2 tablespoons chopped fresh mint, sea salt and fresh ground black pepper
|
Cook pasta according to package directions; drain. Rinse with cold water; drain again. Transfer pasta to a large bowl. Cover; chill in the refrigerator for 1 to 2 hours. Meanwhile, brush zucchini slices with olive oil, season and grill or broil until tender about 4-6 minutes per side. Let cool and cut into bite-sized pieces. Add to orzo with Feta, tomatoes, and olives; stir to combine. Whisk dressing ingredients together in a small bowl. Pour dressing over pasta mixture; toss to coat. Season to taste with salt and pepper. Cover; refrigerate for several hours until flavors blend. Serves 4-6.
|
Susan Bellinson is the Marketing Director for Whole Foods Market with locations in Rochester Hills, Troy, West Bloomfield and Ann Arbor. |
