Food & Wine

Veggie

Eleni’s “amigdalosalata” sauce (Yogurt, dill & almond sauce)

My lovely cousin Eleni (excellent lawyer and mother) who lives in the beautiful Heraklion in the Greek island of Crete gives me this savory recipe for “amigdalosalata”.  A fresh and healthy sauce that will get your mouth watering, made by greek strained yogurt, mustard,  mayonnaise, almonds and a good amount of fresh dill (Anethum graveolens).

If you’re looking for a herb perfumed sauce to serve alongside steak, this is the right one. Amigdalosalata doesn’t require any cooking and can be ready in no time. Enjoy!

( Many thanks to Eleni, Filimon & Nikolas for the exciting moments that we have lived together last month)

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Ingredients: 1 kg strained greek yogurt,  1 cup mayonnaise,  2 tbsp mustard,  1 bunch of fresh dill,  1 cup of almonds without skin

Method: Cut each almond in 2-3 parts.  Chop the bunch of dill.

In a large bowl place all ingredients together (Yogurt , mayonnaise , mustard , chopped dill & almonds).  Mix it well and season to taste.

Get grilling and enjoy you summer!

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Portobello stuffed mushrooms

Portobello stuffed mushrooms with 3 different cheeses. When rich and fresh ricotta pairs well with earthy mushrooms in a timeless hot appetizer. Stuffed mushrooms with spinach/fresh ricotta mixture, savory cheddar bottom,  freshly grated parmesan on top. Eat it hot!1-vegetables61-vegetables3

 

 

Ingredients: 5 handfuls mushrooms – 80 gr ricotta cheese – 5 tbsp grated Parmesan cheese – 50 gr cheddar cheese – handful of spinach -1 garlic clove – olive oil

Method:

  • Preheat oven to 200°C (400°F)
  • Remove the stalks (they come out easily) and cut them into pieces
  • Heat a pan with olive oil,  when hot add garlic & stalks. Sauté the chopped mushroom stems for about 5 min, then add a handful of spinach & salt. Cook for 3-4 min stirring often. Turn off the heat .
  • Add ricotta to spinach & stir to combine
  • Brush the mushroom caps with oil, salt (and pepper if you desire)
  • Place pieces of cheddar cheese at the bottom of each mushroom cup
  • Fill  with the ricotta stuffing,  place on a baking sheet. Sprinkle grated parmesan cheese over each mushroom.
  • Bake for 20 min or until the cheese is golden. Bon appétit!
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Herb roasted baby potatoes

Crunchy, herb scented roast potatoes with a pinch of grated cheese.  A lovely accompaniment for meat dishes. They’re easy to make and the variations are endless. You can add ground pepper, paprika, dry garlic, dry onion, herbed breadcrumbs, fresh or dry herbs of your choice. Enjoy them with herb crusted rack of lamb or with your traditional easter lamb recipe and a fresh glass of wine.1-20170320_160832

Ingredients: 1 kg baby potatoes,  garlic powder,  1/2 cup grated parmigiano Reggiano, 1/3 cup olive oil, 4 tbs chopped parsley, 4 tbs chopped thyme, 4 tbs chopped rosemary.

Method: Preheat oven to 200°C  (400°F). In a large bowl mix oil ,  parmigiano Reggiano, garlic powder & chopped herbs. Add potatoes,  sprinkle generously with salt and toss to coat.

Spread potatoes in single layer on large baking sheet, spacing them evenly apart.

Roast until tender and golden brown for about 1 hour- 1 h 15 min Stirring occasionally.

Sprinkle with additional herbs mix & salt. Serve hot or warm.

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Super food multivitamin salad – Turmeric & ginger dressing

Colorful veggies, berries, walnuts full of vitamins & minerals,  low in calories,  no cholesterol nutri – salad. A delicious way to nourish your body with natural vitamins. Dress all with two of the healthiest & antiflammatory spices  on earth: Turmeric (Curcuma longa) & Ginger (Gingiber officinale). You only have to add lime juice , honey and olive oil. 1-cucina 632-0014-cucina 6371-cucina 629-002

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SUPER FOOD MULTIVITAMIN SALAD

Ingredients for 2 persons: 1 avocado , blueberries 1 cup,  arugula 2 large handfuls, 2 cups shredded purple cabbage,  walnuts.

Cut the avocado into quarters. In a large bowl mix arugula and purple cabbage with the rest of  ingredients together. If you desire you can add some pumpkin and/or sunflower seeds.

Pour desired amount of turmeric & ginger dressing over the salad and toss until everything is coated. Enjoy with your heart ! Bon appétit ❤

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Blueberries fresh cheese crostini

Very easy , quick & healthy snack for kids . Rich in fibers, vit K , vit C . vit B6 , vit E , vit A , selenium , anthocyanin , potassium , copper (a very effective immune builder and anti-bacterial substance), magnesium , phosphorus , manganese , calcium

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Ingredients:

  •  French baguette or other bread of your choise
  • Goat cheese (but you can use any creamy fresh cheese such ricotta,  robiola, Philadelphia, stracchino, creamy blue cheese  etc. )
  • Fresh blueberries
  • Herbs of your choise (rosemary , mint , thym . basil )
  • Honey

Method:

  • Cut the baguette from side to side or into thin slices
  • Lightly toast it in the oven
  •  Spread it – with a spatula or knife – with fresh cheese
  • Top with fresh blueberries , honey & chopped herbs
  • Enjoy this union of creamy flavors, blue sweetness & magical scents from nature ❤ !

Blueberries are heart healthy , brain & immunity boosters, cancer fighters. Keep your eyes healthy, low in calories (1 cup of blueberries=85 calories). Rich in fibers

 


Beetroot croquettes- Kροκετες παντζαρι- Croquettes di barbabietola

If your kids don’eat enough veggies , try with this colorfull recipe ! Rich in acid folic , vit A , B, C , calcium, iron, manganese,  potassium ,  copper , magnesium , fiber , proteins

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Ingredients for 10 croquettes :

1 cooked beetroot – 300gr feta (cheese made in Greece  from a mixture of sheep and goat’s milk)

2 eggs – gluten free breadcrumb

Method:

In a large bowl mash up the beetroot & feta using a fork or an immersion blender.

Add 1 or 2 tbsp breadcrumb  until mixture is solid. Roll it into balls and place onto a  plate. Refrigerate for 20- 30 min  to firm up.

 Then dip them,  first in beaten eggs and then into breadcrumbs.
Repeat this procedure one more time until well coated
Deep fry into hot oil (180 ° C /350° F) until golden.
Drain on kitchen paper. Serve the croquettes on a bed of fresh green salad.
Delicious , colorfull , healthy gift from nature rich in folic acid.

 

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Celeriac chips (oven roasted)- Τραγανα τσιπς σελινοριζας – chips di sedano rapa

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Ingredients:

1 celeriac peeled and cut into chips

4 tbs olive oil , salt , paprika

Method:

Preheat the oven to 200°C  (392°F)

Place the celeriac chips on a baking sheet

Drizzle over the olive oil , salt , paprika

Stir it all together

Roast chips for about 20 min or until are golden and crispy

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Raw Celeriac salad / Σελινοριζα / Sedano rapa

Celeriac is a variety of celery cultivated for its edible roots, hypocotyl, and shoots. It is sometimes called celery root 

It is edible raw or cooked, and tastes similar to the stalks (the upper part of the stem) of common celery cultivars. Celeriac may be roasted, stewed, blanched, or mashed. Sliced celeriac occurs as an ingredient in soups, casseroles, and other savory dishes.

Celeriac is very low in calories. 100 g root holds just 42 calories, good source of vitamin K and  essential minerals such as phosphorus, iron, calcium, copper, and manganese

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1 cereliac root , 1 apple , 1 orange , arugula , olive oil , apple cider vinegar

Wash the root under fresh water . Peel it with a potato peeler. Cut it  into thin, uniform matchsticks (julienne)

In a large bowl mix arugula , orange slices , apple cubes , celeriac julienne . Add olive oil and  apple vinegar.  Mix well and enjoy a dish full of vitamins A, B , C , K*,  coumarins, essential minerals such as phosphorus**, copper iron, calcium,  and manganese.

**Phosphorus is required for cell metabolism, maintaining blood buffer system, bone and teeth formation. Copper helps restore immunity, prevents anemia, and required for bone metabolism.

*Vit K  improve bone mineralization by promoting osteotrophic activity in the bones. Research studies suggest that it also has established role in Alzheimer’s disease patients by limiting neuronal damage in the brain

Celeriac, (Apium graveolens var. rapaceum), Fresh,
Nutrient value per 100 g
(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 42 Kcal 2%
Carbohydrates 9.20 g 7%
Protein 1.5 g 3%
Total Fat 0.30 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 1.8 g 5%
Vitamins
Folates 8 µg 2%
Niacin 0.700 mg 4%
Pantothenic acid 0.352 mg 6%
Pyridoxine 0.165 mg 13%
Riboflavin 0.060 mg 5%
Thiamin 0.050 mg 4%
Vitamin A 0 IU 0%
Vitamin C 8 mg 13%
Vitamin E 0.36 mg 2%
Vitamin K 41 µg 34%
Electrolytes
Sodium 100 mg 6.5%
Potassium 300 mg 6.5%
Minerals
Calcium 43 mg 4.3%
Copper 0.070 mg 8%
Iron 0.70 mg 9%
Magnesium 20 mg 5%
Manganese 0.158 mg 7%
Phosphorus 115 mg 16%
Zinc 0.33 mg 3%
Phyto-nutrients
Carotene-ß 0 µg
Crypto-xanthin-ß 0 µg
Lutein-zeaxanthin 1 µg

No fry fries-Extra crispy sweet potatoes / Patate dolci croccanti/Τραγανες γλυκοπατατες

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Ingredients:

  • 2 washed & unpeeled sweet potatoes (you can leave the skin on – it adds nutrition & a nice texture) and cut into sticks
  • 2 tabs cornstarch
  • paprica-  black pepper- onion powder – garlic powder – oregano- olive oil – salt

Method:

  • Preheat oven to 200°C (400 °F)
  • Line a large baking sheet with parchment paper
  • Put potatoes in a plastic bag, toss with cornstarch. Blow a little air into the bag, twist the top and shake it vigorously
  • Now place sticks into a bowl , add 3 tbs olive oil , onion & garlic powder , paprica , black pepper . Mix all together with your hands
  • Line the sticks into the sheet
  • Bake for about 20 min.   Once bottom of fries are getting crisp, flip them over and cook for another 20 minutes.
  • Serve with salt ,  thyme & fresh beer “Baffo d’ oro birra Moretti “09-christmas 20156308-1-20160125_144022sweet-potato-nutrients-infographic

Quinoa salad /σαλατα κινòα(κουινòα)/Insalata di quinoa

A super food dish -gluten free – and  rich of proteins , calcium , Vit A, vit K , vit C , fibers , antioxidants1-CUCINA 4501-CUCINA 4491-CUCINA 4511-1-CUCINA 468
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Ingredients:  Quinoa 1 cup , Swiss chard , spring onions, purple cabbage , pomegranate , toasted and chopped dried fruits (nuts, pistachios , almonds etc)

Method: Prepare quinoa by using 2 parts of water to 1 part of quinoa

(1 cup  quinoa + 2 cups  water) Add quinoa , water and salt to a pot and bring to boil for about 15 min. Set aside.

In a large bowl mix all ingredients : chopped vegetables (swiss chard , spring onios, purple cabbage) quinoa , pomegranate seeds , toasted dried fruits

In a small bottle whisk together the olive oil , apple vinegar and salt.

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1 cup of boiled quinoa , or 180 gr , contains :

  • Protein: 8 grams.
  • Fiber: 5 grams.
  • Manganese: 58% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 28% of the RDA.
  • Folate: 19% of the RDA.
  • Copper: 18% of the RDA.
  • Iron: 15% of the RDA.
  • Zinc: 13% of the RDA.
  • Potassium: 9% of the RDA.
  • Over 10% of the RDA for Vitamins B1, B2 and B6.
  • Small amounts of Calcium, B3 (Niacin) and Vitamin E.

 

1 cup of Swiss Chard , or 175 grams,  contains:
Calories: 35
GI: very low
NutrientDRI/DV

vitamin K636%

vitamin A60%

vitamin C42%

magnesium38%

copper32%

manganese29%

potassium27%

vitamin E22%

iron22%

fiber15%

choline12%

vitamin B212%

calcium10%

vitamin B69%

phosphorus8%

protein7%

pantothenic acid6%

zinc5%

vitamin B15%

vitamin B34%

folate4%

selenium3%