October #Unprocessed for the Month!

by Mary Papoulias-Platis

October Unprocessed 2012 Logo

 

What is October #Unprocessed and Why Would I Do This?  

This is a food challenge Andrew Wilder from Eating Rules began a couple years ago and now has reached over 3,000 people and still growing. What is it? It’s simply a challenge to eat unprocessed foods for the month of October.  During this time you’ll receive a strong support system from bloggers, foodies, and experts in the field who will be guest bloggers on the Eating Rules website with informative articles for you to read daily.You can join us on Twitter daily as well with the hash-tag #Unprocessed.  Andrew’s goal is to bring healthy eating to a new level of consciousness, so we all lead a healthier fulfilling lifestyle, even if you change a couple of things in your diet, this is a great beginning!

You have a challenge of not eating any processed foods in the month of October…you  know that’s only 4 weeks !

Unprocessed food is any food that could be made by a person with reasonable skill in a home kitchen with readily available, whole-food ingredients.(look for more on his site)

 

   If I’m not eating whole foods now, then what is it I’m eating?

The whole idea, ultimately, is to consider each ingredient in your food: How it’s produced, where it comes from, and whether its benefits outweigh its detriments.(more on this on his site)

But I can’t make everything from scratch!

We don’t expect you to do that either.

The answer is simply to consider every ingredient separately. If you cannot understand the ingredients on the label or there are just too many to list, it’s not a wise choice. (look for his healthy bar comparisons on his site)

Do I ” Not Brake for Restaurants” anymore?

Eating out is absolutely acceptable, we can’t be hermits for the month, or turn down an evening out with friends! But, here are a few suggestions from Andrew!

Find a local, “farm to table” restaurant.
Eat a fresh salad and pasta
Cooked vegetable or tofu
Talk to your waiter, let him know what your doing. (and more on his site!)

 

 

I believe this can be a life-changing and satisfying experience as you learn along with us about our food and food systems. Let’s become stronger, healthier, and livelier human beings from the food we eat!


Andrew says ~Remember that this is fundamentally an awareness exercise, and ultimately, you need to do what’s right for you, and what’s going to work for you.

Sign up for the challenge at Eating Rules!

 

Look for my guest post on The Health Benefits of the Greek Diet to be published in October 2012 on Andrew Wilder’s Blog  Eating Rule’s .

In case you missed it:

Time for an Oil Change – October Unprocessed 2011

Preparing Dried Chickpeas – October Unprocessed 2010

 

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Greek Baked Falafel Sliders

by Mary Papoulias-Platis

Post image for Greek Baked Falafel Sliders

Falafels are chickpea (garbanzo) patties placed in pita, to make a delicious sandwich. I chose a mini version, patties that can be served as an appetizer or a main dish as well.  So popular today due to many who are eating less meat, and adding more beans and grains to their diet, a nutritional option to the burger.  Falafels are generally deep-fried so I wanted them to be more healthful and accessible for to make in your kitchen and for your family. I chose sliders for their quick assembly. Choosing garbanzo beans can be a protein booster with their  23% protein value. Try them at your next party and you’ll be surprised how quickly they disappear from your table. If you are adventurous, you can make your own pita bread. Here’s my recipe for Homemade Pita Bread from my blog. Just make your pitas smaller to fit these sliders and you have a healthy meal for the family.

So what is Tahini?

  • Tahini is made by grinding sesame seeds into a smooth paste.
  • Sometimes the sesame seeds are hulled, sometimes they’re left unhulled; sometimes roasted, sometimes raw.
  • Top salads with a quick dollop of tahini.
  • Make your own salad dressing using tahini.
  • Dip vegetables into a tablespoon or two of tahini.
  • There are great benefits from tahini.

I tend to be very selective with my brands of tahini. This comes from Mighty Sesame Co. 

The other brand is Joyva Tahini.

 

 

 

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Greek Falafel Sliders

Use these sliders for appetizers for your party, or make them larger for a side dish.
Course Main Dishes and Sides
Cuisine California Greek
Keyword falafel, Greek, sliders
Author Mary Papoulias-Platis

Ingredients

  • 1 15 oz. can garbanzo beans - rinsed and drained
  • 2 cloves garlic, crushed
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 3 tablespoons tahini
  • 1/4 cup sesame seeds
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 onion chopped
  • 3/4 to 1 cup dry breadcrumbs or more
  • 1 package of whole wheat mini-pita breads or cut up one pita into four pieces.

Tahini Sauce

  • 3/4 cup sesame tahini
  • 5 tablespoons lemon juice
  • 1 small clove garlic, minced
  • 3/4 to 1 1/2 cup water
  • 1/2 to 1 teaspoon salt

Garnish:

  • 1 tomato, seeds removed and finely chopped
  • 1 cucumber, peeled and finely chopped
  • 1 red onion, peeled and finely chopped

Instructions

Falafel Instructions

  1. In a food processor add the first nine ingredients.
  2. Pulse the bean mixture until chunky.
  3. Add the onion and breadcrumbs and process until smooth.

  4. You may need to add more breadcrumbs until mixture is thick enough to form a patty. Place in refrigerator until chilled.

  5. Heat broiler to high or oven to 400 degrees.
  6. Place parchment paper or Siltpat liner on a baking sheet pan.
  7. Using a large spoon scoop up the beans and drop on the pan.

  8. Place the patties, 1/2 inch apart on the baking sheet.

  9. Wet fingers and softly pat down on each patty to form a even round shape.
  10. Cooking time for the broiler is 10-12 minutes on each side until nicely browned.
  11. For the oven: 15-20 minutes on each side.

Tahini Sauce

  1. Place tahini, lemon juice and garlic in a food processor or blender.
  2. Begin to process and slowly pour in water, testing to consistency you want.

  3. Transfer to a bowl and season with salt and pepper. (Can be made a couple of days in advance.)

Assembly

  1. Place the pita rounds on a plate add a falafel patty on top.

  2. Add the onion, cucumber, and tomato. Drizzle with tahini sauce.

  3. Sprinkle with chopped parsley.

 Prep all your ingredients for easy assembly. This is called “Mise En Place” in the culinary world.

Make sure to allow a nice brown crust to form on the patty.

Line them up , add all the veggies, add the tahini, and serve up!

Enjoy my Greek-Inspired Falafels

Mary 

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Fresh Pesto Three Ways

by Mary Papoulias-Platis

I had so much basil growing in my garden this summer that I needed to find a way to use it all up.  I wanted to show you how a simple pesto recipe can be made into three different dishes. These appetizers can be a quick fix for any given party or use them as a quick meal for a busy day. The pesto can be made ahead and stored until the day of your event. If you don’t have a garden, look for basil at your local farmer’s market, or from your local farmer. My favorite basil is the Italian Large leaf for your garden. 

A cluster of fresh Italian Large Leaf basil leaves showing the large, broad leaves of this variety.

Ingredients

  • 2 cups fresh basil leaves
  • 1/4 cup pine nuts
  • 4-5 garlic cloves
  • 1/4 teaspoon salt
  • 1 tablespoon fresh lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1/4 cup freshly grated Parmesan cheese

Instructions

  1. Place all ingredients except cheese in a food processor, blend until smooth
  2. Place in a small bowl and stir in the cheese.
  3. Serve or refrigerate for up to 3 days.

 

Grilled Halloumi with Pesto Sandwich

  1. Choose a great bread to use on this sandwich, I chose sourdough.
  2. Butter both slices, add the pesto to one side, and add Halloumi cheese on top of pesto.
  3. Add second layer and place on grill pan or frying pan until bread toasts up.

 

Avocado-Pesto Salad Dressing

  1. In the blender add 2 tablespoons pesto, 1/2 avocado, 1/4 cup red wine vinegar, 1/2 cup extra-virgin olive oil, a pinch of salt and pepper, and a splash of fresh lemon juice.
  2. Blend and serve.

Deviled Eggs with Pesto

Boy, are these delicious!

  1. Boil your eggs and cool. Remove the yolk and place in a bowl.
  2. To each egg you use add: 1 teaspoon pesto, 1 Tablespoon of Greek yogurt, a squeeze of fresh lemon juice, pinch of salt and pepper.
  3. Mix together nicely and add to your egg white. (optional: add a little lemon zest on top)

 

 

Enjoy the many uses of basil,

 

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Lemon Zest Madeleines

by Mary Papoulias-Platis

Post image for Lemon Zest Madeleines

The other day we had a luncheon for the girls and I decided to come up with a sweet gift as a reminder of a dream trip we all would like to take someday.  Madeleines are the perfect French dessert. I searched for the perfect little tray to place some delicious cookies on and I thought these would make a nice take-home gift. This was my first time making these cookies, so I did take the time to rest the dough and find the right tray. It was worth the effort! These are now my go-to cookie that I make for my guests dropping by to say hello and share a cup or two of tea with.

 These square dishes are so beautiful with a Paris theme (hint: where we would all like to go someday) . I found them at the Barnes and Noble bookstore and are made by Fringe Studio. The plates come in many different sizes and pictures, perfect for adding soaps, perfumes, just about any tiny gift too. I chose this plate first, then added the cookie idea and the black and white theme.

 

Then I chose to bake French Madeleine cookies and I was off again looking for the pan. I only bought one but should have bought two. These can be found at Sur La Table or Williams Sonoma. Of course, I always like to take myself out of my comfort zone, and into an area of cooking I have never been. I thought about meringues cookies but they still scare me. You know, those pretty pink, green, blue ones with a filling. So Cute. But not yet.  Then, I saw Lemon Madeleines in Martha Stewart ‘s Baking Handbook and was sold on this idea and the recipe.

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Lemon Zest Madeleines

This easy and delicious recipe takes to me to Paris in my kitchen. Take as a gift and share with friends. This makes the perfect cookie. Dough needs to be chilled so read recipe thoroughly and plan ahead.
Course Dessert
Cuisine French
Keyword cookie, dessert, lemon, madeleines
Author Inspired by Martha Stewart

Ingredients

  • 1 stick unsalted butter, plus more for the pan
  • 3/4 cup all -purpose flour
  • Scant 1/2 cup almond flour
  • 1/2 cup plus 2 tablespoons sugar
  • 2 tablespoons finely grated lemon zest
  • 1/4 teaspoon pure lemon extract
  • 3 large eggs
  • 1/2 teaspoon salt

Instructions

Preparation

  1. In a small saucepan, melt butter. Set aside to cool.
  2. In a large bowl whisk together flours and sugar.
  3. Add the lemon zest and extract to cooled butter and stir.
  4. In a large bowl combine the eggs wit the salt, and whisk until frothy.
  5. Whisk in the flour mixture.
  6. Cover the bowl with plastic wrap and refrigerate until chilled at least 2 hours or overnight.

Baking

  1. Pre-heat the oven to 350 degrees.

  2. Butter two 12-mold pans and dust with flour. (or use one twice)

  3. Place batter in a pastry bag or a zip-lock bag and fill mold halfway.
  4. Bake rotating halfway until edges of the cakes are golden brown,12-14 minutes.
  5. Immediately invert cakes onto a wire rack to cool.
  6. Madeleines should be served the same day they are baked.

I hope you enjoy them as much as I do!

 Someday Paris bound…Mary 

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Quinoa and Chickpeas with Pesto

by Mary Papoulias-Platis

Post image for Quinoa and Chickpeas with Pesto

Every Wednesday as I search for recipes as a market sample for my food stand, and I try to be as seasonal as possible with my selection so my visitors can go home and make this recipe with ease. I came across this recipe from Maria Speck and it was perfect for introducing pesto and grains as a dish. It’s Spring and I plant basil in every box, worried I would not have any left for making pesto. Quinoa is easily available today in the supermarket rice/pasta section as well, and it can prepared as a last moment supper plan.  As you can see it was a hit with families including this sweet little girl, whose mother stops by every week for a taste. At the market it has become everyone’s favorite with the added bonus of it’s nutritional value. I keep it on hand as a pantry item at all times.

Quinoa has many health benefits  (a complete protein)  and helpful in the kitchen.

  • It’s quick to get on the table, for any weekday.
  • The quinoa invites the flavor of whatever spices or vegetables you happen to have on hand.
  • Can be made ahead and stored in your refrigerator (plain) for future meals for up to a week.
  • Perfect for parties and BBQ’s and served at room temperature. (made with a simple vinaigrette)

Quinoa can be found in  most supermarkets today. I choose to use organic, and Ancient Harvest is the brand I used in my recipes.

 

Kids love this too!

This recipe is from the lovely book by Maria Speck, Ancient Grains from the publisher Ten Speed Press. Maria ‘s recipes are flawless with careful thought going into every ingredient. Visit Maria’s Website for more information on grains and check out Maria’s Blog for wonderful recipes for you and your family!

 

 

Book

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Quinoa with Chickpeas with Pesto

Quinoa is a fast and easy dish to use as a side dish, or add meat and vegetables for a complete meal.
Course Salad
Servings 4
Author Inspired by Maria Speck- Ancient grains

Ingredients

  • 2 cups of vegetable, chicken broth or water
  • 1 cup of rinsed quinoa
  • 1/2 can or more of canned chickpeas, rinsed
  • 1/2 cup pesto
  • 4 tablespoons freshly chopped basil
  • 1 clove garlic, minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Instructions

  1. Place the liquid (broth or water) into a medium saucepan and bring to a boil.
  2. Add the quinoa, reduce the heat to low and simmer for 12-15 minutes until all the liquid is absorbed.
  3. Remove from the heat and let set for 15 minutes. Fluff with a fork.
  4. In a bowl add the quinoa, drained chickpeas, pest, garlic, salt and pepper and chopped basil.

  5. Taste for added seasonings. Toss gently and serve.

Recipe Notes

This recipe can be doubled for a large crowd. One cup of quinoa makes 2 cups of cooked quinoa. Can be made ahead and stored in the refrigerator (plain) until ready to use up to a week. In Maria's book, the Ancient Grains; she uses couscous which can be substituted. (1 cup whole wheat couscous and 1 1/2 cups liquid)

 

Enjoy my other quinoa recipes from my blog:

Greek Stuffed Tomatoes with Quinoa and Rice

Quinoa with Wild Rice and Cherries

Cinco de Mayo Vegetable Quinoa

Stay Healthy!

Mary 

 

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Fluffy Butter Cake with Strawberries

by Mary Papoulias-Platis

Post image for Fluffy Butter Cake with Strawberries

Looking for a new recipe is not easy! Many times trying a new recipe is too bothersome or costly to try if you’re on a food budget. Trying to decide if your family will enjoy new combinations in a new recipe can sometimes be a haunting experience. So, I have an answer to this with my Fluffy Butter Cake recipe and how to save you money and time.

I have read many recipes and have taken extra precautions before making the decision whether or not to invest in that recipe or not. I do look for specific items and techniques in a recipe that help me make that decision. Following these few tips can help you decide if that specific recipe is for you, your family, or for a large group. I have also added my thoughts on why this recipe works for me. Of course, this is just a guideline and it’s also important to go outside your comfort zone every once in awhile to experiment with new spices and ingredients so you may grow as a cook.

  • Are the ingredients in the recipe in my pantry or ones I buy most of the time. (simple cake recipe)
  •  If new items are listed, I do ask myself whether or not I will use them again. (limoncello which I love, can be kept in freezer)or (a simple lemon syrup can be sub.)
  • Will everyone enjoy this recipe in my family. (nothing to exotic in recipe)
  • Will I make this several times, or just once. (so simple great for a last minute dessert)
  • Is it trendy, will I make it again? (no, this is a basic cake recipe around for years!)
  • Do I have the equipment to make this? (mixer, cake pans, easy!)
  • Can it be made ahead of time, when I do entertain large groups. (this cake can be frozen )
  • Will it stay in my recipe box for years. (this one will because I have made it 4 times)

photo (20)

By now, you must think I’m crazy! But I do believe my recipe box has only the repeating meals I have tried over and over again, that my family absolutely loves to eat.
This is not to say I have never tried unusual trendy food.  It’s just that the food world can be overwhelming, and I’m trying to get a point across on how to build a repertoire of wonderful family recipes you can make from time and time again. You only have to master a few recipes at a time and build from there.

So, I’m starting out with a summer dessert I adore and have been making all along. This is definitely a recipe for your recipe box. Here is why.

  • When I read the recipe it was simple.
  • Ingredients were readily available all season.
  • I can make the cake the night before or freeze it.
  • Easy to assemble.
  • Flavors everyone loves.
  • Can the flavors be substituted for different seasons.

The next step is to master the recipe. What I mean by this, is make it your summer recipe for all your entertaining needs. Over and over again, similar to your own signature dish.
I honestly have made this four times this summer! I love the cake so now I know I’ll make it with cooked apples for the fall, ripe figs, blueberries.

I truly believe by making a dish several times you can really master your skills and understand the process, the correct temperature of the oven, the rhythm of putting it together, and have the confidence in changing the recipe for your needs to make this an easier or faster of a recipe.  This builds your understanding of how recipes are written and you become an expert in selecting the recipe .

This was definitely the “pick if the summer” of recipes in my opinion. Try it and add it to your family recipe box.

 

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Fluffy Butter Cake with Strawberries and Whipped Cream

This fabulous strawberry cake is the perfect summer dessert! The fruit is traditional but the berries can be substituted for your seasonal choice.
Course Dessert
Cuisine California Greek
Keyword cake, dessert, strawberries, whipped cream
Servings 8
Author La Cucina Magazine- May Issue

Ingredients

Cake

  • 1/2 cup butter, unsalted
  • 2 cups cake flour, not self-rising
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1 cup granulated sugar
  • 3 large eggs
  • 1 1/2 teaspoons vanilla extract
  • 3/4 cups milk

Filling

  • 5 1/2 tablespoons sugar
  • 1/4 cup limoncello
  • 1 tablespoon fresh lemon juice
  • 1 pound strawberries, trimmed
  • 1 1/2 cups whipping cream

Instructions

For Cake

  1. Heat oven to 350 degrees. Lightly grease 2 (8 or 9inch)cake pans with butter, and dust with flour.

  2. In a medium bowl, sift together flour, baking powder, and salt.
  3. In a mixer bowl beat butter together with sugar on medium speed until fluffy.
  4. Add the eggs one at a time and beat until combined, then add vanilla.

  5. With the mixer on low add the flour and milk in four batches. Beat just until combined.

  6. Divide batter between cake pans. Bake for 20-25 minutes.(tops will be pale in color) Cool 5 minutes.

  7. Then invert onto rack and cool completely.

For Filling

  1. In a small saucepan combine the 3 tablespoons sugar, limoncello, lemon juice and 1 tablespoon water.

  2. Heat and whisk over medium heat until sugar is dissolved. Remove from heat.

Assemble Cake

  1. With tops of cakes facing up, poke cakes with a fork leaving a 1/4 border around the edges of the cake. Brush with syrup.

  2. Slice half of the strawberries.
  3. In a mixer bowl whip the cream and 2 1/2 tablespoons of sugar together until stiff peaks form.

  4. Cover 1 cake with 1/2 of the whipped cream, leaving a 1/4 inch border. Add the sliced strawberries.

  5. Top with second cake layer. Cover with remaining cream and whole strawberries.

  6. Can be served immediately or placed in the refrigerator.

Recipe Notes

Limoncello is an Italian liquor available in liqueur departments. Can be substituted with a simple lemon syrup.

 

Many Happy Baking Days!

Mary 

 

 

 

 

 

 

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Arugula Salad with Tomatoes,Watermelon and Greek Feta

by Mary Papoulias-Platis

Post image for Arugula Salad with Tomatoes,Watermelon and Greek Feta

Arugula Salad with Tomatoes, Watermelon and Greek Feta is this summer’s new makeover for the traditional Greek salad.  During the summer this is so easy to do when you have fresh tomatoes available from your garden or your nearby farmer’s market. These tomatoes did come from my garden, two of my favorites, Lemon Boy and Big Boy. Adding the arugula will give this salad the kick it needs without the need for a heavy dressing.  I chose a simple vinaigrette so it doesn’t overpower the fresh garden tomato flavor. When purchasing the feta buy a block in it’s brine from the deli counter at your supermarket so the slices are uniform in the salad. Fresh herbs such as oregano, basil, or dill are added to enhance the sweet tomato flavors. Take this delicious and fast arugula salad with tomatoes, watermelon and Greek feta to your next party for a fresh new way to enjoy the season.

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Arugula Salad with Tomatoes, Watermelon and Greek Feta

Take your summer tomatoes and turn them into a special seasonal salad for your next outside party!
Course Salad
Cuisine California Greek
Keyword feta, salad, watermelon
Author Mary Platis-Papoulias

Ingredients

Salad

  • 1 or 2 bags of fresh arugula
  • 1 medium seedless watermelon, sliced 1/4 inch think
  • 2 red tomatoes, sliced 1/4 inch thick
  • 2 yellow tomatoes, sliced 1/4 inch thick
  • 2 pounds of feta, sliced 1/4 inch thick
  • Fresh herbs: oregano, basil or dill

Dressing

  • 1/2 cup extra-virgin olive oil
  • 1/4 cup red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1-2 cloves garlic, crushed
  • 1 teaspoon salt
  • 1/4 teaspoon pepper

Instructions

  1. Cut and slice the watermelon, tomatoes, and feta into 1/4 inch slices, but not too thin to cause them to crumble.
  2. Layer the tomato with feta and then with watermelon. Repeat around the plate.
  3. Sprinkle with fresh herbs of your choice.
  4. Make the dressing, and drizzle it on the tomato mixture and arugula.
  5. Place the remaining dressing on the side.

 

 

If you’re interested in growing tomatoes for your garden, I suggest taking a look at The Tomato Fest site for information on varieties along with their heirlooms collection. I visit Quail Botanical Garden in San Diego for their Tomatomania  Feast every year to select my favorites along with any new varieties ready for experimentation.

 

 Scott’s Tips for the best grown tomatoes! 

1. Read the labels!… and find the selections that are right for you. A good strategy? Choose early, midseason and late tomatoes. Let the “Days to maturity” on the label be your guide.

2. Go for color! Are you shocked to learn that all tomatoes aren’t perfectly round and red? Have fun and amaze your neighbors!

3. Choose a sturdy seedling. Tomatoes are actually weeds, and they’re tough…but still try to find seedlings with sturdy stems and bright green leaves.

4. Find the sun. Tomatoes want sun and heat. That’s sun and heat. 6 hours of full sun is the minimum for success.

5. Amend the soil. When you find the sunny spot, get your hands dirty. Dig deep, add organic amendments liberally and toss in some fertilizer. The better the soil, the better the tomatoes. (Use good planting mix or mostly planting mix – not potting soil – in pots for best results.)

6. Plant deep. Tomato roots can grow ten feet deep, so get that started when you plant! Snip the lowest leaves and plant deep (yes, even some of the stem!) Leave only the top 3-4 inches of the plant above the surface.

7. Water correctly…every 3 or 4 days for the first few weeks. Watch your seedlings and give them only what they need. Once tomatoes start growing, water deeply and infrequently. As tomatoes grow, the plant will inevitably yellow in places… more water won’t fix that. Avoid watering too much. Too much water dilutes taste!

8. Fertilize wisely. A couple handfuls at planting, and again once the plants begin to flower. That’s all it should need unless you know your soil is desperately lacking in nutirents.. Foliar feeding along the way is a good idea, just don’t overdo it. Container growers, you need to feed just a bit more – every ten to fourteen days.

9. Support your local tomato! Some of your plants may get enormous! Help them out… particularly the big guys…with bamboo stakes or the cage of your choice – or the side of the house. Just hold them up!

10. Be diligent! Watch your tomatoes each day in order to note any change that might signal a problem.

(from the Tomatomania site)

Enjoy the Season!

Mary

 

 

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Cold Lentil Salad with Tomatoes, Basil and Feta

by Mary Papoulias-Platis

Post image for Cold Lentil Salad with Tomatoes, Basil and Feta

Popular in Europe and a staple in the Greek diet the lentil is a pulse and has been used for centuries as a substitute for meat. Lentils have been part of the human diet since the Aceramic and Neolithic times, being one of the first crops domesticated in the Near East. Archaeological evidence shows they were eaten 13,000 to 9,500 years ago. The Greek cook creates a lentil soup called “Faki” that is made with seasonal garden vegetables such as carrots, greens, garlic, peppers with a touch of vinegar and is eaten on a regular basis in the home.

There are three main varieties of lentils. The French lentil is a greenish-brown lentil, sold with the seed coat on. This is important in cooking because this lentil doesn’t melt away while cooking and is used in salads and soups. It retains it’s shape. The reddish Egyptian or red lentil is smaller, rounded and without a coat. This lentil is used  for a delicious Indian dish called “dahl”. The yellow lentil or golden is also without a coat and used for soups and side dishes, with a creamy result. This recipe was inspired at a blogger’s meeting where we had and a similar dip created and made by food blogger Lisa Dearen, The Gonzo Gourmet.

The benefits of eating lentils are:

  1. Lentils have a fair amount of calcium and vitamins A and B.
  2. A great source of iron and phosphorus
  3. Third-highest-level of protein, including amino acids and lysine.
  4. Dried lentils can be soaked and kept moist for sprouting. Sprouted lentils have all the essential amino acids.
  5. They offer dietary fiber, foliate, and Vitamin B1 and minerals.
  6. Lentils can be found split for easier digestion or can be soaked overnight to reduce the phytate content.

For added nutrition try sprouting your lentils.

You may also enjoy my:

This salad can easily be made ahead of time, kept in your refrigerator for a quick lunch or a side to any dinner. I served this with Lentil Chips and the combination was perfect- the crunchy chip with the soft lentils.

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Cold Lentil Salad with Tomatoes, Basil and Feta

This cold lentil salad will surprise your family and guests. Not only for it's simplicity, but it's flavor.

Course Appetizer
Cuisine California Greek
Keyword appetizer, cold, lentil
Servings 4
Author Mary Papoulias-Platis

Ingredients

  • 2 cups lentils, rinsed and drained
  • 6 cups water
  • 1 cup crumbled feta cheese
  • 1 cup chopped sun-dried tomatoes
  • 1/2 cup freshly chopped basil
  • 1 lemon, zested and juiced
  • 2 or 3 tablespoons red wine vinegar
  • 2 fresh tomatoes, chopped
  • 1/4 cup extra virgin olive oil
  • salt and pepper

Instructions

  1. Place the lentils in a large pot with water and bring to a boil. Reduce heat and simmer for 20 minutes. Do not overcook. Remove and drain. Pour onto a sheet pan and to cool. Place in a salad bowl.

  2. Add crumbled feta, sun-dried tomatoes, basil, lemon zest, lemon juice, red wine vinegar, fresh tomatoes, olive oil and salt and pepper. Gently mix and chill.

  3. Can be served as a salad, or as a dip with crackers.

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Raw Beet Salad

by Mary Papoulias-Platis

Post image for Raw Beet Salad

This raw beet salad has been in the Greek Diet all the way back to ancient times. Apollo was offered beets and was told they were worth their weight in silver. They also were worshipped by the Olympians for their nutritional content. Beet juice was considered an aphrodisiac to the Greeks and Romans. According to Mythology, Aphrodite ate beets to retain her beauty, and if a couple ate from the same beet they would fall in love. In the Mediterranean diet beets are made into a salad, roasted, and boiled are a standard vegetable at the dinner table.

Commonly know as the “garden beet” this firm, round root vegetable has leafy green tops, which are also edible and highly nutritious. Beets are mostly found red in the markets however, if you’re adventuresome the farmer’s markets may have yellow-striped and orange beets. The most beautiful is the “Chioggia” also called candy cane, for it’s concentric rings of red and white. Beets are year-around and should be chosen by their firmness and smooth skins. I buy my beets with the leaves attached so I may boil the greens and eat them as a side similar to spinach.

 

Beets are high in Vitamin C, Iron, and Magnesium. They’re wonderful for their dietary fiber, Folate, Potassium and Manganese. Beets need to be scrubbed and washed to remove all dirt and the leaves and roots removed before cooking. This raw salad is the perfect accompaniment to any dish.

Beets can be cooked in various ways:

  • Roasted in the oven – scrubbed  and washed, leaves removed, with a sprinkle of olive oil, salt and pepper. Roast at in 400 degree oven for 40-50 min. Peel after roasting.
  • Boiled – Fill a large pot with water, leaves removed, bring to a  boil then reduce to low boil until tender. Peel and slice.
  • Grilled – Slice beets in 1/4 inch slices. Toss with olive oil, salt and pepper. Grill on medium for 15 to 20 minutes until soft.
  • Raw- Peel and grate the beets for salads, toppings on dishes.

 

Print

Raw Beet Salad

Raw beets have a clean and crispy flavor that cannot be described. Enjoy both the apple and the beet in this unique combination in this healthful salad.
Course Salad
Cuisine Greek
Keyword beets, california greek, salad
Author Mary Papoulias-Platis

Ingredients

  • 1 lb. beets, peeled and grated
  • 4 sticks celery, finely chopped
  • 2 tablespoons apple juice
  • 1 tablespoon apple-cider vinegar
  • 4 scallions, finely chopped
  • 2 tablespoons fresh parsley, chopped
  • 3 tablespoons olive oil
  • sea salt and pepper to taste

Instructions

  1. Mix beets and celery with apple juice.
  2. In a separate bowl, whisk together the remaining ingredients.
  3. Toss the celery and beets with half of the liquids.
  4. The drizzle the remaining liquids over the salad.
  5. Chill for 2 hours.

 

More recipes with beets from my blog.

Lamb Ribs Poached in Olive Oil with Blood Oranges and Beets

Beets with Garlic Sauce

 

Roasted Beet Hummus

 

Enjoy cooking with beets,

Mary 

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