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Mediterranean Diet Pesto Recipes

How to Make Pesto without a Food Processor or Blender (video)

Oh sweet basil, it’s pesto time again!  Some say pesto has been around since the 1860’s, others say some version of it has been filling up Italians since the 16th century, but one thing is for sure, it’s been around long before the invention of food processors or blenders.  This “old fashioned” recipe uses only […]

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Briam Mediterranean Diet Recipe

Eating Briam on the Island of Ikaria (with recipes)

The jolly middle aged man with slightly rounded features and a walk that reminded us of Andre the Giant rattled off the specials of the day.  This was a weekday in the Mediterranean and the specials were the only items on the menu.  Goat stew, tzatziki, Greek salad, and Briam.  I get such a thrill […]

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Grape Leaves: Mediterranean Diet Recipes

Stuffed Grape Leaves (with video)

Koula Barydakis shows us how to make vegetarian grape leaves on the island of Crete.

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Olive Oil and Olives from Mediterranean

The Power of Olive Oil. Benefits, Myths, and French Fries

In this podcast, we interview Dr. Artemis Morris, a naturopathic physician about the health benefits and myths of olive oil. One of the myths of olive oil is that you cannot use it for frying or deep-frying, because of its low smoking point.

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Mediterranean Diet Recipes: Sofrito

Sofrito in Mediterranean Cooking

Sofrito is a traditional Spanish vegetable base that is a foundation for many other dishes. It has a long a long history and has been referenced in cookbooks as early as the 1300’s.

Sofrito is highly flavorful and makes an excellent base for sauces, stews and other dishes. The elevated flavors are the result of the way the ingredients are prepared; they are cooked in fat (olive oil) to release the flavors. Many cuisines around the world use this technique: In India, dishes like curry and dal (beans) are covered with “tempering” which is a selection of aromatic spices that have been cooked in ghee (clarified butter) to release their flavors. In Thailand, a curry paste is cooked with coconut milk and the flavor of the spices and ingredients are released.

Different Mediterranean cuisines have their own variations of sofrito.

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The Secret Powerhouse of the Mediterranean Diet

The Secret Powerhouse of the Mediterranean Diet

Back in my “eating like crap” stage of life I would have never thought that one day I would become addicted to eating bitter greens and potatoes simmered in olive oil with freshly squeezed lemon juice. Having been brought up on a steady diet of over-cooked frozen and canned spinach, peas, and broccoli slathered in slightly melted tub margarine, I only understood vegetables to be something to plow through in order to get to the Kraft Macaroni and Cheese and Tuna Helper. As an adult I learned to steam and stir fry vegetables and grew to appreciate the flavor of local produce. It wasn’t until I went to the Island of Crete, though, that I really began to crave bitter greens.

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Green Pies of Crete (Hortopita)

Green Pies of Crete (Hortopita)

Comfort food in America has been given a bad name because it is usually high in saturated fat and sugar.  When we think of something we eat to relax our nerves or when we are having a hard time it is usually meatloaf or macaroni and cheese or ice cream.  When I lived in Crete, […]

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