CONTENTS
Foreword xi
Dimitrios Trichopoulos
Preface xiii
Acknowledgments xvii
Introduction xix
Studying the Traditional Mediterranean Diet xx
The Traditional Greek Diet xxiv
The Source of Flavor and Health: Olive Oil, Nature’s Gold xxiv
The Greek Lifestyle xxvi
A New Greek Revival? xxvii
Prologue: Breakfast on Sifnos 1
Creamy Yogurt with Fruit and Nuts—Sifnos Breakfast 4
1
APPETIZERS— MEZEDAKIA
7
A Potent Medicine: Garlic 8
How’s My Skordalia? 8
Greek Caviar—Taramosalata 11
Yogurt, Garlic, and Cucumber Dip—Tzatziki 12
Roasted Red Pepper and Feta Dip 14
Cheese and Mint Pie—Tiropita 16
Sautéed Dates with Almonds 19
Spinach and Dill Pie—Spanakopita 20
Broccoli and Blue-Cheese Pita 22
Onion and Beet-Green Pita 24
Crispy Cypriot Sheep Cheese with Lemon—Haloumi 26
Creamy Garlic Sauce—Skordalia 27
Warm Feta, Tomato, and Oregano—Saganaki 28
Grape Leaves Stuffed with Cracked Wheat and
Pine Nuts—Dolmades 30
Coriander and Garlic Olives—Elies Tsakistes 32
Chickpeas with Onion and White Wine—Revithia 34
2
37
Color and Variety Are Essential 38
“No Drinking Coffee at Your Desk, . . . but You’re Gonna
Love Lunch” 40
VEGETABLE DISHES
Greek Salad—Salata Horiatiki 42
Cypriot Village Salad—Salata Horiatiki 43
Roasted-Beet and Arugula Salad 44
Fennel and Roasted Red-Pepper Salad 46
Wild Greens and Cabbage Salad—Hortosalata 49
Roasted Cumin Carrots 50
Arugula and Haloumi Salad 52
Green Beans with Tomato—Fasolakia 53
Braised Cauliflower with Slowly Sautéed Onions 54
Broccoli Rabe with Garlic and White Cannellini Beans 56
Eggplant Casserole—A Simpler, Lighter Moussaka 58
Summer Vegetable Bake—Briam 60
Drunken Mushrooms 62
Braised Kale with Red Peppers 64
Caramelized Eggplant—Imam Baildi 65
Lemon and Oregano Roasted Potatoes—Patates Fournou 68
Okra and Tomatoes—Bamies and Tomatoes 70
Stuffed Eggplant and Zucchini—Papoutsakia 72
Roasted Carrots with Rosemary and Sage 74
Sweet Potato, Zucchini, and Feta Tart 76
Zucchini and Tomatoes with Cumin and Caraway Seeds 78
3
81
Nutrient Rich Proteins and Complex Carbohydrates 82
Family in Greece 84
BEANS, GRAINS, AND PASTA
Bulgur and Bright Lentils 87
Lentil and Tomato Soup with Coriander and Cumin—Fakies 88
Fruited Chickpeas with Brown Rice 91
Pasta with Arugula, Tomatoes, Feta, and Kalamata Olives 92
Spinach and Brown Rice—Spanakorizo 94
Acorn Squash and Ginger Soup with Chickpeas 95
Cabbage and Apple Bulgur 96
viii
Contents
Vegetables Stuffed with Barley—Gemista 98
Gingered Brown Rice with Raisins and Orange 100
Sautéed Broccoli Rabe with Penne Pasta 102
Lima Bean and Carrot Soup—Gigantes 104
Black-Eyed Peas and Swiss Chard—Lahana me Louvia 106
4
109
“Good Oils”: Omega-3 Fatty Acids 110
A Fish Tale: My First Barbouni 112
SEAFOOD
Seared Shrimp with Red-Pepper Flakes and Basil—Garides 114
Snapper with Lemon and Oregano Sauce—Snapper with
Ladolemono 116
Poached Tilapia with Fennel 118
Herbed Swordfish Kebabs—Xifias Souvlaki 120
Grilled Tuna with Spicy Peach Chutney 122
Tomato, Feta, and Shrimp Saganaki—Garides Saganaki 124
Grilled Swordfish with Tomatoes and Sage 125
Salmon Grilled in Grape Leaves 126
Dorado with Grapefruit and Avocado 128
5
MEATS IN MODERATION
131
Range-Fed Animals 132
Goat Meat 133
Grilling with Olive Oil—A Little Coat of Armor 133
The Easter Lamb 133
Chicken Kebabs in Pita—Kotosouvlaki stin Pita 137
Spiced Lamb Patties—Gyros 139
Herb and Garlic Gremolata with Simply Grilled Lamb Chops 140
Oven-Roasted Stolen Goat—Kleftiko 142
Sage and Thyme Roasted Chicken—Kotopoulo sto Fourno 144
Roasted Lamb with Garlic and Rosemary—Arnaki sto Fourno 146
Yula’s Oven-Roasted Onion, Tomato, and Lamb Stew—
Yula’s Tavas 148
Chicken Stew with Artichokes and Lemons—
Kotopoulo Kapama 150
Herbed Lamb Parcels 152
6
SPECIAL OCCASION GREEK TRADITIONS
155
Greek Mac and Cheese—Pastichio 157
Traditional Moussaka 160
Contents
ix
7
NUTRITION ON THE RUN
163
On Feeling Satisfied 164
“Mighty Aphrodite” Christens Angela’s Kitchen 165
Chef ’s Lunch: Haloumi and Basil Sandwich 168
Chef ’s Lunch: Arugula, Avocado, and Basil Salad 169
Chef ’s Lunch: Grilled Gruyère and Arugula Sandwich 170
8
173
Nuts 174
Spices 175
Greek Desserts 176
From Banana Tires to “Who Made the Baklava?” 176
NUTS AND SPICES: HEALTHY DESSERTS
Anise and Sesame Cookies—Koulourakia 178
Walnut and Filo Pastry—Baklava 180
Cinnamon Cookies with Syrup and Walnuts—Finikia 182
Spiced Berry Soup 184
Honey Frozen Yogurt 185
Rose-Scented Custard Pie—Galaktoboureko 186
Greek Wedding Cookies with Almonds—Kourabiedes 189
Rice Pudding with Raisins and Cinnamon—Rizogalo 190
Greek Apple Tart with Walnut-Crumb Topping—Milopita 192
Spiced Walnut Cake—Karidopita 195
Pistachio and Honey Coffee Cake 196
Blueberry and Lemon-Curd Yogurt Parfaits 198
Tangiest Lemony Lemon Curd 199
9
201
Studying Alcohol and Health 202
Red Wine 203
Tell Me Nurses Lie 204
BEVERAGES
Militsa’s Homemade Lemonade 206
Chamomile Tea 207
Sour Cherry Soda—Vissinada 208
References 211
Index 215
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Contents