Quick Recipes: Variations of Greek

Summer is here and you know what that means? Farmers markets!! Eating clean, fresh and Mediterranean is definitely easier in summer and fall. Buying local at your farmers markets ensures you are getting fresh ingredients, farm to table. The atmosphere gets my creativity growing and I cannot wait to get it home to start cooking!

I don’t get to the market as often as I wish. My schedule has been packed with talks discussing nutrition and brain health. One of the most common dilemmas I hear is that its difficult to incorporate a new eating lifestyle without knowledge of recipes. I encourage people to start by picking up a Mediterranean diet cookbook. Take the time to page through it at the book store so you know if the recipes have ingredients you like or are willing to try and are accessible where you shop. Personally, I am not good at using cook books or measurements. I love to cook and tend to wing recipes, a dash of this, a pinch of that! So, when asked to share some of the foods I eat I cringe, because I have to go back and measure and write recipes, but here goes!

Some of my summer favorites are Greek. When I think of Mediterranean cooking, I think of fresh, and the Greeks nail freshness! My oldest daughter LOVES my Greek Dip, so I thought I would share the recipe with you along with some meal variations I’ve created.

Greek Dip

Ingredients

2 pkgs Plain hummus

1 cup Greek yogurt

1 English cucumber (organic)

1/2 pint Grape tomatoes

1/3 cup Kalamata olives

4 oz Feta cheese

Fresh Dill

Purple onion- optional

Directions

Spread hummus evenly over an edged serving dish. Add a thin layer of Greek yogurt followed by diced cucumber, sliced Kalamata olives, and halved grape tomatoes. Sprinkle with feta cheese and chopped fresh dill. Serve with market fresh vegetables or baked pita chips. I oven bake my own pita chips using quartered pita bread, extra virgin olive oil and sea salt. To further reduce inflammation, use gluten free pita bread/chips.

Breakfast Variation (1 serving)

Toast a slice of gluten free or sprouted whole grain bread. Spread a layer of hummus on the toast. Using grass fed Irish butter over medium heat, pan fry a free range egg over easy or to preference. Layer egg onto hummus. Top with 1/2 sliced avocado (don’t forget you need to incorporate 1 whole avocado per day!), alfalfa sprouts, diced cucumber, halved grape tomato, feta cheese and fresh dill.

Greek Purple Potato Bowl (1 serving)

Thin slice 6 baby purple potatoes and pan fry them in extra virgin olive oil over medium heat until tender (I freeze cubes of olive oil with fresh sage and use 1/2-1 of those). Place in medium bowl. Pan fry a free range egg over medium heat, over easy or to preference. Place egg over potatoes. Top with diced cucumber, halved grape tomato, feta cheese and fresh dill.

Food Facts

Hummus– Hummus contains chickpeas, olive oil and sesame seeds (tahini), which are proven to have anti-inflammatory properties. Its also a great source of fiber, which can help keep you regular. Additionally, chickpea fiber may promote the growth of healthy gut bacteria, which produce butyrate- a type of fatty acid that helps nourish cells in the gut.

Greek Yogurt– Protein is essential for good health. It is vital to cell growth, building muscle, and repairing tissue. As you age, you need more protein to keep your skin healthy and to fight off illness. Greek yogurt is a great way to boost your protein levels while avoiding heavy foods like meats. Its also packed with probiotics. These are microorganisms such as bacteria and yeast. These normally live in your intestines, and having good microorganisms in your intestines helps keep you healthy. Vitamin B12 is necessary for energy and healthy brain function, and Greek yogurt is full of it. Make sure you get authentic Greek yogurt!

Cucumbers– Cucumbers contain antioxidants, including flavonoids and tannins, which prevent the accumulation of harmful free radicals and may reduce the risk of chronic disease. They are composed of about 96% water, which may increase hydration and help you meet your daily fluid needs. Cucumbers are on the list of high pesticide use veggies, so go organic! I like English cucumbers for these recipes because they are less watery and wont make my dip runny. Leave the peel on for best nutrition.

Tomatoes– Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K.

Kalamata Olives– Kalamata olives contain powerful polyphenols that appear to protect against disease. Its major macronutrient is fat from oleic acid. Oleic acid is well researched and shows benefit in reducing cardiovascular disease and inflammation. They are as nutritious as extra virgin olive oil, but watch the salt content if brined.

Feta Cheese– Feta is one of the lowest fat and calorie containing cheeses and its rich flavor allows you to use less than regular cheese in a dish. In its truest form its made from goat and sheep milk. Watch out for cows milk or non-grass fed derivatives.

Dill– Dill is rich in vitamin C, an important antioxidant that helps your body to resist infection. Its also a good source of fiber, folate for nerve repair, calcium for strong bones, riboflavin for cell function, manganese, and iron.

Don’t be afraid to take these ingredients and creating your own recipe. You can make a gluten free Greek pasta salad, or freshen up your cooked chicken breast or wild caught Alaskan salmon with Greek veggies and dill or a Greek micro-greens salad! The options are endless, enjoy!