Meatless From the Mediterranean.Greek cuisine Greek cuisine is the cuisine of Greece and of the Greeks . It is typical of Mediterranean cuisine[] accompanied by commonalities with the cuisines of Southern France, Italy, the Balkans, Anatolia, and the Middle East. offers a number of health benefits. Here's how to enjoy some classic Greek dishes done without meat. Greece is a small kingdom on the Mediterranean and Black seas. Because no part of the country is more than 85 miles from the sea, Greeks are a seafaring people and include seafood in their daily diets. Much of the land is hilly and rocky, leaving only 30 percent as fertile farmland. About 20 percent of the people earn their living through agriculture. The principal crop is wheat; other crops include fruits (lemons and grapes in particular), olives, sugar beets, and vegetables. Poor-quality cattle, sheep, and goats navigate the rocky hills, leaving much dairy and meat to be imported. Lamb is a favorite meat. Considerable olive oil olive oil, pale yellow to greenish oil obtained from the pulp of olives by separating the liquids from solids. Olive oil was used in the ancient world for lighting, in the preparation of food, and as an anointing oil for both ritual and cosmetic purposes. is used to cook food, as well as to season dishes. Among the popular Greek dishes are soupa avgolemono (lemon chicken Lemon chicken (Traditional Chinese: ) is a common dish from many different countries. In American Chinese cuisine it usually consists of pieces of chicken meat that are sautéed or deep-fried and coated with a lemon-flavored soup), dolmathes (vine leaves filled with rice and ground meat), and moussaka mous·sa·ka n. A Greek dish consisting of layers of ground lamb or beef and sliced eggplant topped with a cheese sauce and baked. [Serbo-Croatian, from Turkish mussakka (layers of eggplant eggplant, name for Solanum melongena, a large-leaved woody perennial shrub (often grown as an annual herb) of the family Solanaceae (nightshade family), and also cultivated for its ovoid fruit. and ground meat). Cheese is often in the Greek menu. Feta, made from sheep or goat milk, and other cheeses are combined for flavor variety. Immigrants from Greece to this country have employed their native culinary skills to find success in the restaurant business. Flavors and flavored foods can be found in many cities across our land that have come via these folks. One of my favorite My Favorite is an independent synthpop band from Long Island, New York. They released two CDs: Love at Absolute Zero and Happiest Days of Our Lives. My Favorite broke up on September 14, 2005, when singer Andrea Vaughn left the band. Greek foods can be found in last month's issue. A dietetics dietetics /di·e·tet·ics/ (-iks) the science of diet and nutrition. di·e·tet·ics n. The branch of therapeutics concerned with the practical application of diet in relation to health and disease. student of mine developed a particularly tasty recipe for tabouli. (See the March-April issue for her delicious, quick, and easy version, or visit the Recipe Resource section of Vibrant Life's Web site, www.vibrantlife.com.) But, many of us have developed a taste for the recipes that follow. With patience you too, can roll grape leaves and master the recipes typical of Greece. GREEK YOGURT DIP
1 clove garlic, pressed
1/4 cup walnuts, finely chopped
1 T. olive oil
1 cup plain nonfat yogurt
salt to taste
1 t. lemon juice
1 cucumber, peeled, seeded, and
diced
Mix garlic and walnuts with olive oil. Stir in yogurt and salt. Add lemon juice and diced cucumbers. Stir and chill thoroughly. Serve with crackers or a variety of raw vegetables. Yield: 1 1/2 cups, 2 tablespoons per serving. Calories per serving: 34; protein: 1.6 grams; carbohydrate: 2.5 grams; fat: 2.1 grams; cholesterol: 0.3 milligrams. SPANAKOPETA
2 T. olive oil
1 small onion, minced
14-20 parsley sprigs, minced
1 cup crumbled feta cheese
6 eggs, lightly beaten
salt to taste
2 10-ounce packages frozen spinach,
thawed and squeezed dry
1/3 cup melted margarine
12 sheets phyllo pastry (1/2 pound)
In a heavy skillet, heat olive oil and saute sau·té tr.v. sau·téed, sau·té·ing, sau·tés To fry lightly in fat in a shallow open pan. n. A dish of food so prepared. onion until golden. Add parsley, cheese, eggs, salt, and spinach; mix. Brush a 9" x 13" baking pan with melted butter. Line pan with one layer of phyllo phyl·lo also fi·lo n. A pastry dough layered in very thin sheets that become flaky when baked, used especially in Greek and Middle Eastern dishes. pastry. Fold edges back over dough to fit dish. Brush lightly with margarine. Repeat layering and brushing of phyllo dough until there are six layers. Spoon spinach mixture into dish and smooth over with phyllo. Cover with another layer of phyllo and brush with margarine. Continue until 5 more layers of phyllo have been added, brushing each. Bake at 375 [degrees] F for 45 minutes or until puffed and golden brown. Remove from oven. Cool slightly. Cut into 24 squares. Serve warm. Yield: 24 squares. Calories per square: 88; protein: 3 grams; carbohydrate: 7 grams; fat: 5 grams; cholesterol: 53 milligrams. Note: May use as an entree. Cut into 12 squares. May bake ahead and reheat Re`heat´ v. t. 1. To heat again. 2. To revive; to cheer; to cherish. Verb 1. reheat - heat again; "Please reheat the food from last night" . GREEK LEMON SOY CHICKEN SOUP chicken soup Chicken broth Folk medicine Jewish penicillin A fowl broth with a long tradition as a home remedy for URIs, which may be a nasal decongestant, inhibit growth of pneumococci in vitro, and stimulate immune responsiveness in WBCs Mainstream medicine A 5 cups McKay's Chicken-Style Seasoning broth 1/2 cup long-grain white rice, uncooked 3 T. flour 3 T. margarine 1/3 cup lemon juice 1 13-ounce can Worthington diced low-fat Fri-Chik 2 t. dried parsley Combine broth and rice in kettle; simmer for 25 minutes. Combine flour and margarine in a small saucepan and cook over low heat while stirring for 5 minutes. Stir into broth and heat until thickened thick·en tr. & intr.v. thick·ened, thick·en·ing, thick·ens 1. To make or become thick or thicker: Thicken the sauce with cornstarch. The crowd thickened near the doorway. 2. . Gradually stir in lemon juice. Add diced Fri-Chik and parsley. Serve hot. Serves: 10 with 1/2-cup servings. Calories per serving: 103; protein: 3.7 grams; carbohydrate: 10 grams; fat: 4 grams; cholesterol: 0 milligrams. GREEK SALAD Greek salad n. A salad of lettuce and raw vegetables, such as cucumbers, tomatoes, and onions, garnished with olives and feta and dressed with olive oil and vinegar. 1 clove garlic 1/2 head butter leaf lettuce, torn into bite-sized pieces 1/4 bunch endive, thinly cut 6 romaine lettuce leaves, torn into bite-size pieces 1 cucumber, thinly sliced 3 green onions, sliced 8 radishes, sliced 3 tomatoes, cut into eighths 18 Greek or ripe green olives 4 ounces feta cheese, crumbled On a large platter rubbed with garlic, arrange greens in center. Cover greens with a row of sliced cucumbers. Sprinkle cucumbers with sliced onions. Surround those with sliced radishes. Encircle en·cir·cle tr.v. en·cir·cled, en·cir·cling, en·cir·cles 1. To form a circle around; surround. See Synonyms at surround. 2. To move or go around completely; make a circuit of. edge of platter with tomato wedges. Garnish with olives and sprinkles of feta cheese. Serves: 8. Calories per serving: 70; protein: 4 grams; carbohydrate: 6 grams; fat: 5 grams; cholesterol: 12.6 milligrams. RICE MUSHROOM PILAF 2 t. McKay's Chicken-Style Seasoning 1 cup hot water 1 cup uncooked rice 1 large onion, chopped green bell pepper, chopped 1 3-ounce can undrained sliced mushrooms dash of savory seasoning salt to taste 1/2 cup slivered almonds Dissolve seasoning in hot water. Combine remaining ingredients, reserving some almonds to garnish top. Pour into a 9"x 13" baking dish. Bake at 350 [degrees] F for one hour. Stir once or twice while baking. Rice should be crispy crisp·y adj. crisp·i·er, crisp·i·est 1. Firm but easily broken or crumbled; crisp. 2. Having small curls, waves, or ripples. and brown. Garnish with almonds. Serve hot. Serves: 6. Calories per serving: 185; protein: 4.7 grams; carbohydrate: 30 grams; fat: 5.3 grams; cholesterol: 0 milligrams. BAKED SPAGHETTI 1 pound spaghetti 2 quarts water salt 6 ounces feta cheese, crumbled 1 T. olive oil 3 eggs, slightly beaten 1 T. minced parsley leaves 1/4 t. cardamom Break spaghetti into 2- or 3-inch lengths. Cook in two quarts of boiling salted water for 6-8 minutes. Drain and set aside. Mix all other ingredients in a large bowl. Add spaghetti and mix thoroughly. Place in a greased baking dish and bake in a 300 [degrees] F oven for 20 minutes, or until top becomes golden brown. Let stand 15-20 minutes before serving. Serves: 8. Calories per serving: 290; protein: 12.4 grams; carbohydrate: 40 grams; fat: 9 grams; cholesterol: 98 milligrams. Feta Cheese Cruatades 3 loaves whole-wheat bread 3/4 cup melted margarine 1 8-ounce package lite cream cheese 6 minced green onions 1/3 cup frozen chopped spinach, cooked and squeezed dry 1/4 pound grated Monterey Jack cheese 1/4 pound crumbled feta cheese cup grated fresh Parmesan cheese milk (optional) pimento for garnish Roll sliced bread Sliced bread usually refers to a loaf of bread which has been pre-sliced and packaged for convenience. History Otto Frederick Rohwedder of Davenport, Iowa invented the first loaf-at-a-time bread-slicing machine. with a rolling pin to flatten. Brush with melted margarine. Cut out circles with 2 3/4. inch cookie cutter, Press into muffin tins. Bake at 350 [degrees] F for 8-10 minutes or until lightly browned. Place cream cheese and green onions in a glass bowl, Microwave 2-4 minutes until cheese is creamy and onions are softened, Add spinach and three cheeses. Heat again until filling is hot and bubbly. (Filling may be thinned with a little milk if needed.) Spoon into crustade cups. Heat in a 350 [degrees] F oven for 5-6 minutes. Garnish With pimento pimento or allspice, common names for a tree (Pimenta dioica or P. officinalis) of the family Myrtaceae (myrtle family) cultivated in the West Indies for its dried unripe berries, used medicinally and as a spice (also called . Yield: 50 crustades. Calories per item: 84; protein: 2.7 grams; carbohydrate: 6.4 grams; fat: 5.6 grams; cholesterol: 5 milligrams. Greek Stuffed Grape Leaves Noun 1. stuffed grape leaves - well-seasoned rice (with nuts or currants or minced lamb) simmered or braised in stock dolmas dish - a particular item of prepared food; "she prepared a special dish for dinner" 1/2 cup olive oil 3 large onions, chopped 1 t. salt 1 cup uncooked rice 1 T. fresh dill, chopped, or 1 t. dry dillweed 1/2 cup chopped parsley (reserve stems) 5 green onions, minced 2 lemons 2 1/2 cups water 1 1/2-pound jar grape leaves in brine Heat 1/4-cup olive oil and chopped onions. Saute until onions are clear. Add salt and rice; cook for 10 minutes, stirring occasionally. Add dill dill, Old World annual or biennial plant (Anethum graveolens) of the family Umbelliferae (parsley family), cultivated since at least since 400 B.C. The pungent, aromatic leaves and seeds are used for pickling and for flavoring sauces, salads, and soups. , parsley, green onions, juice of one lemon, and 1/2. cup water. Cook for 10 minutes, or until liquid is absorbed. Rinse grape leaves, separate carefully, and place shiny side down. Put one teaspoon of filling on each side near the base. Starting at the base, fold over once; then fold in sides. Roll tightly toward the top of the leaf. Arrange the rolls in a large kettle with stems of parsley between the layers. Add remaining 1/4-cup of olive oil, juice of 1 lemon, and 1 cup of water. Weigh down the rolls in the pan with a heavy plate and simmer for 30 minutes. Add remaining 1 cup of water and simmer 20 minutes longer. Remove from pan and serve warm as part of a main course, or cooled as an appetizer. Serve with additional lemon juice. Yield: 30 rolls. Calories per roll: 103; protein: 1.2 grams; carbohydrate: 11 grams; fat: 6 grams; cholesterol: 0 milligrams. Greek Flaky Pastry flaky pastry n (CULIN) → hojaldre m flaky pastry flake n → Blätterteig m (Baklava) 1 cup roasted almonds, finely chopped 1 cup walnuts, finely chopped 2 cups honey 1 cup sugar 1 cup water 1 T. grated orange rind 1/4 t. cardamom 1/2 t. coriander 1/2 cup margarine 16 phyllo dough sheets Mix nuts together and set aside. Boil honey, sugar, water, rind, and seasonings over low heat for 10 minutes and set aside. Reserve one cup of the syrup for pouring over finished baklava. Melt margarine and set aside. Spray a shallow baking pan with vegetable cooking spray Cooking spray is a spray form of various types of oils, combined with lecithin, an emulsifier, and a propellent such as food-grade alcohol, nitrous oxide, carbon dioxide or propane. Cooking spray is applied to frying pans and other cookware to prevent food from sticking. . Line with 4 phyllo dough sheets, brushing each one with margarine. Extend sheets over rims of pan. Spread 1/2-cup of mixed nuts evenly over sheets. Sprinkle with a small amount of syrup and melted margarine. Repeat procedure three times. Cover last layer of nuts, syrup, and margarine with the four remaining sheets, brushing each one with margarine. Press pastry sheets firmly against the rim of the pan and trim edges with a sharp knife. Score top into approximately 1 1/2" x 3" sections Brush top with remaining margarine. Bake in a preheated 350 [degrees] F oven for about 45 minutes, or until top becomes golden brown. Remove from oven and let stand for one hour. Reheat remaining syrup. Cut scored pieces through, and pour the syrup over the baked pastry. Let stand overnight before serving. Dessert will keep about two weeks in a cool place. Yield: 32 pieces. Calories per piece: 180; protein: 2 grams; carbohydrate: 28 grams; fat: 6.8 grams; cholesterol: 0 milligrams. Marinated Antipaste Platter 2 cups fresh broccoli florets 2 cups fresh cauliflowerets 2 cups fresh mushrooms 2 cups baby corn on the cob 1 8-ounce bottle herb-garlic low-calorie salad dressing 2 t. snipped fresh dill weed 1/4 cup lemon juice 1/4 t. salt 1 cup quarter hearts 1/2 cup pimento-stuffed olives 1/2 cup ripe olives 2 cups small cherry tomatoes Combine broccoli, cauliflower cauliflower (kô`lĭflou'ər, käl`ĭ–), variety of cabbage, with an edible head of condensed flowers and flower stems. Broccoli is the horticultural variety (botrytis); both were cultivated in Roman times. , mushrooms, and corn on the cob. Make a dressing of bottled dressing, dill weed, vegetables. Toss well overnight to marinate mar·i·nate v. mar·i·nat·ed, mar·i·nat·ing, mar·i·nates v.tr. To soak (meat, for example) in a marinade. v.intr. To become marinated. , Just before serving, add artichoke hearts, olives, and cherry tomatoes. Serves: 15. Calories per serving: 75; protein: 2.1 grams; carbohydrate: 9.6 grams; fat: 4.0 grams; cholesterol: 0 milligrams. Georgia Hodgkin, Ed.D., R.D., F.A.D.A., writes from Loma Linda, California Loma Linda is a city in San Bernardino County, California, United States. The population was 18,681 at the 2000 census. Geography Loma Linda is located at (34.048364, -117.250648)GR1. , where she is an associate professor of nutrition and dietetics, School of Allied Health Professions, Loma Linda University Founded in 1905, Loma Linda University (LLU) is a private, Christian, coeducational, health sciences university located in Southern California 60 miles east of Los Angeles close to San Bernardino and near beaches, mountains, and the desert. . |
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