Greek cooking uses fresh ingredients and is inspired by Italian and Middle Eastern cooking, however, it is unique on its own and positively delicious! Key ingredients include olive oil, fresh vegetables, whole grains and legumes – all of which impart flavor and contribute fiber and nutrients to your meals. In fact, traditional Greek meals are mostly vegetarian based and include only small amounts of lean meats. In this issue we will explore Greek cooking and tasty recipes to try. It’s time to bring the Mediterranean to your house.
Greek or Mediterranean food has long been known as heart healthy food, read on to find out about key ingredients and their benefits…
Olives and Olive oil – full of “healthy” fat, primarily monounsaturated, vitamin E and polyphenols. Monounsaturated fats have been shown to lower “bad” or LDL cholesterol.
Whole Grains – barely and whole wheat couscous are commonly found in Greek style salads and side dishes. These whole grains contain fiber, vitamins and minerals to keep you healthy and feeling full.
Legumes – chickpeas, peas, fava beans and lima beans are often the center focus of a meal. Leaving your meal full of fiber and nutrients.
Fresh herbs and spices – oregano, mint, dill, basil, thyme, rosemary and garlic add tons of flavor and healthy phytonutrients to dishes.
Colorful Veggies – tomatoes (fresh and sun dried), cucumber, eggplant, leafy greens and zucchini are popular veggies used in Greek cooking that offer powerful phytonutrients, fiber, vitamins and minerals.
Flavorful cheeses – Feta and goat cheese add a ton a flavor and a small amount goes a long ways! Feta is naturally lower in fat than other cheeses.
Yogurt – plain yogurt seasoned with cucumber, herbs, lemon and garlic is often served as an accompaniment to meals.
Fish and Seafood – Greek meals are often accented by small amounts of lean protein such as fish. Eating at least 2 servings of fish per week is recommended by most health organizations.
Nuts – contain “healthy” fats that add protein, texture and fiber to meals. Greek meals are often accented with pine nuts, almonds and walnuts.
Fresh, seasonal fruits – traditional Greek meals often end with seasonal fruits – now that’s a healthy dessert!
Go Healthy With This Greek Salad Recipe!
- 1 pint grape tomatoes
- ½ cup kalamata or Greek olives, halved
- 1 English cucumber, quartered
- ½ red onion, sliced
- ½ cup feta cheese
- 2 tbsp red wine vinegar
- Black pepper to taste
Combine all ingredients and toss well.
Servings: 6
Nutrition Information: 64 calories, 3 g protein, 6 g carb, 4 g fat, 1.5 g saturated fat, 227 mg sodium, 2 g fiber
Please note: The information in this article is not to be followed asmedical advice, diagnosis or treatment. Please consult with your physicianor primary health practitioner for information regarding your own personalhealth and necessary treatments.
