Explore the benefits of the Mediterranean diet with delicious recipes, nutrition tips, and lifestyle advice - Irini Savva
Kolokythokeftedes [Ko-lo-ki-tho-kef-te-thes]. The name alone sounds like a mouthful but the recipe is a fairly simple and very delicious Greek snack made with seasonal courgettes (or zucchini) and feta cheese.
The Mediterranean is known to be abundant in fruit and vegetables all year round. Having just spent a good part of the summer in Cyprus, I got to sample the summer varieties from everyday tomatoes and cucumbers to juicy peaches, jammy figs and sweet-sour grapes picked off the vines. It’s hard not to miss how seasonal fruits and vegetables often feature as the main ingredient in a meal.
Soup season isn’t over yet. As the weather warms up, tomatoes are coming in are tastier and juicier than ever. Tomatoes are a natural source of Lycopene which benefits from being cooked, unlike other foods which may lose their some of their nutrients during cooking. So think simple soups, all-in-one stews and fresh pasta sauces for this nightshade fruit.
One of the things I find most challenging about travelling with kids, is the food. They either love it, or hate it, but mostly they hate inflight meals (both kids and adult meals). In order to get through long airport and flight journeys, I’ve learnt to pack a few healthy snacks that will not only keep the kids busy but will also keep mood swings at bay.
The recipe below is a variation of the traditional beef bolognese, with added vegetables which are finely chopped or grated and ideal for fussy eaters as the eggplant melts and makes the most deliciously thick sauce . Serve this with pasta or zoodles of your choice.
According to The Environmental Working Group (EWG), at least one pesticide remains on 63 percent of commonly purchased produce even after it was washed. Pesticides are chemical toxins which are linked to health risks such a hormone disruption, skin, eye and lung irritation, brain and nervous system toxicity, and cancer. Knowing how to clean excess pesticides off your fruit and vegetables is as important as eating your five a day.
For an easy entertaining recipe, try this slow roasted sea bream with lemon and herbs. Serve this with a Greek salad, steamed seasonal vegetables or a side of roasted root vegetables.
Using grilled halloumi cheese in a salad is not only delicious and filling, but compliments a wide range of seasonal salad vegetables.
If you’re looking to add more plant based protein snacks into your diet, beans and legumes are not only tasty but also loaded with iron, B vitamins and soluble fiber.
These dreamy chocolate popsicles are made with full-fat organic Greek yoghurt which makes them creamy and a little tangy.
Keftedes or keftedakia are small balls of meat usually made with pork or beef but can also be made vegetarian with seasonal vegetables such as tomatoes or courgettes. Traditionally fried in oil, they can also be grilled and are loved by both kids and adults alike. They make for a simple and inexpensive weekday meal and are convenient for lunchbox leftovers or healthy on-the-go snacks.
This moreish chocolate and walnut filled baklava, drenched in a honey syrup, has to be one of my favourite versions of the classic Greek dessert. This healthier recipe uses only honey as a sweetener and a few ingredients with big flavours, such as walnuts, 70% dark chocolate, cinnamon, rose water, and lemon.
