Live Longer, Better with Blue Zone Cuisine
Living a healthier lifestyle is on the top of most people's New Year's Resolution List. But that doesn't have to make drastic - lack-based changes. Regions in the world known for their lifestyles that enable their residents to live happier, healthier lives into their 100's are areas known as "Blue Zones."
Tune in to Good Morning Washington live tomorrow AM from 9AM -10AM to watch me discuss this topic and recipes from The Mediterranean Diabetes Cookbook.
I'll also discuss my upcoming Greek Cuisine, Culture, and Wellness Tour which takes place from June 14-23 on the Blue Zone island of Ikaria.
Complete recipes from the segment are below.
Menu:
Whole Wheat Pita with Tzatziki
Greek- Style Stewed Fish with Potato, Tomato, Herb Sauce/(Psari Plaki (Ψάρι πλακί)
Sauteed Greens with Lemon and Olive Oil
Fresh Village Salad
Greek Fruit Salad with Cinnamon
PITA BREAD
Makes 13
Ingredients:
2 tablespoons active dry yeast
1 tablespoon salt
7 cups unbleached, all-purpose or whole wheat flour
2 tablespoons Trappeto di Caprafico extra-virgin olive oil by Chef Amy Riolo
Preparation:
Pour 2 ¼ cups warm water into a large bowl. Add yeast and stir until dissolved. Add salt, and gradually incorporate the flour to form a dough. Turn out onto a lightly floured work surface and need for 10 minutes, until smooth and elastic, or place in the bowl of an electric mixer fitted with a hook attachment and knead on medium speed for 2 minutes. Pour oil into a bowl and place dough inside bowl, turning to coat. Cover with a kitchen towel and let rise until doubled in bulk (1 ½ to 2 hours).
When dough has risen, punch down gently. Divide dough into 13 equal portions and shape into balls. Place on a lightly floured surface and cover with a dry kitchen towel. Let rest for 15 minutes.
Preheat oven to 475 F degrees. Place baking stone or sheet in lowest section of oven. Roll out each dough circle to form a 6-inch circle. Place 3 circles on each preheated baking sheet and bake for approximately 12 minutes (until they are puffed up and begin to turn color). Refrain from opening the oven during the first 4 minutes of cooking. Remove with a metal spatula or pizza peel and place in a bread basket or serving platter. Repeat with remaining dough circles until all are cooked. Place extra pita breads in plastic bags, seal tightly, and freeze until needed. Thaw at room temperature and reheat under the broiler.
CUCUMBER AND YOGURT SALAD7TZATZIKI
In Greece, tzatziki is made with real “Greek yogurt”, cucumbers that are enriched by the volcanic soil, local olive oil and freshly made artisan bread – proving that a few humble, yet honest ingredients are all that is needed to make a healthful and mouthwatering meal. After draining yogurt, enjoy the excess liquid as a refreshing drink. It is full of healthful pro-biotic nutrients full of “good” bacteria known to aid digestion. The inulin in yogurt also helps to regulate blood sugar levels.
Serves 8
Serving Size: 1/2 cup
Ingredients:
2 organic English cucumbers, peeled and diced
Salt
3 cups plain, low-fat Greek organic yogurt, preferably made from sheep and goat’s milk, if possible (See Where to Buy Guide), drained in a medium colander in the refrigerator overnight
¼ cup fresh dill or mint, chopped
1 garlic clove, minced
1 small yellow onion, grated and drained
2 tablespoons Trappeto di Caprifico Extra-Virgin Olive Oil by Chef Amy Riolo
Preparation:
Place cucumbers in a colander and sprinkle with salt. Let stand for 20 minutes.
Rinse salt off cucumbers, pat dry and add to yogurt. Stir in dill or mint.
Add garlic and onion, and season with salt to taste. Drizzle with olive oil and serve immediately to prevent salad from becoming runny.
Greek Tradition: Tzatziki is a great accompaniment for Stuffed Vine Leaves, and lamb dishes. It also makes a great topping for gyro and wraps and can be eaten on its own with grilled pita or crudités.
VILLAGE SALAD WITH FETA/CHORIATIKI SALATA
Recipe from The Ultimate Mediterranean Diet Cookbook.
Big, open air vegetable markets are commonplace on the island of Cyprus and in the rest of the region. For people who live too far to reach them, greengrocers usually set up stands or stalls in most neighborhoods. Almost every country in the Mediterranean has this style of salad that is known as Greek salad in the United States. Some cultures may chop the vegetables differently, or add different spices, but the salads themselves are pretty similar. Many cultures also refrain from preparing the dressing in advance, and serve salads with little olive oil and vinegar decanters or lemon slices nearby.
Ingredients:
1 head Romaine lettuce, washed, dried, and cut into bite-size pieces
2 ripe tomatoes, diced
1 baby (Persian) cucumber, or 1/3 English cucumber, sliced thinly on the diagonal
¼ pound (115 g) feta, cubed or crumbled
¼ cup Greek olives, pitted
1 yellow onion, sliced into rings
1 small green bell pepper, cut into rings
3 tablespoons (45 ml) red wine vinegar or lemon juice
Unrefined sea salt or salt, to taste
Freshly ground black pepper, to taste
½ cup (118 ml) koroneiki or laconiko extra-virgin olive oil
Preparation:
Place the lettuce in a large salad bowl. Add the tomatoes and cucumber, and toss to combine.
Scatter the feta, olives, onion, and pepper over the top in an attractive pattern. Pour wine vinegar or lemon juice into a small bowl. Add a pinch of salt and pepper, and slowly pour in the olive oil while whisking vigorously. Once the dressing is emulsified, pour it over the salad and serve immediately.
Yield: 6 servings
Mediterranean Tradition: Clever home cooks in the region usually stretch the leftover meat from meals by adding pieces of chicken, beef, veal, and lamb to salads. In Italy, this tradition is called Insalata del Lunedi, Monday Salad, because it incorporates the leftover meat from the ritual Sunday gathering.
SAUTÉED DANDELION GREENS/HORTA
This is one of the most nutritious antioxidant-boasting combination of foods possible. I like to make a double batch of this recipe and purée the second half the following day to make a soup..
Ingredients:
2 Tbsp Trappeto di Caprafico extra-virgin olive oil by Chef Amy Riolo
2 1/4 lb dandelion greens, chicory, spinach, kale or others, trimmed, well washed, and dried
3 cloves garlic, minced
Pinch crushed red pepper
1/8 tsp kosher salt
1/4 tsp freshly ground black pepper
1 lemon, quartered
Preparation:
Heat olive oil over high heat in a very large skillet until very hot. Add the dandelion greens (you may need to work in batches) and cook, stirring, for about 1–2 minutes; the dandelion should turn bright green and wilt slightly.
Add the garlic and crushed red pepper and continue to cook, stirring constantly, until the garlic begins to release its aroma, approximately 30 seconds.
Remove the greens from the heat, and season with salt and pepper. Toss well to combine, and serve with lemon wedges on the side.
PSARI PLAKI (Ψάρι πλακί)
Greek- Style Stewed Fish with Potato, Tomato, Herb SauceDi qualunque cosa si tratti, il modo in cui racconti la tua storia online può fare la differenza.
Psari Plaki means “baked fish” in Greek. This recipe is a traditional Greek-style fish which is baked with a variety of savory ingredients- making it a perfect meal in one. Popular throughout Greece nowadays, this dish is made from a wide variety of fish including salted cod, sea bass, mullet, halibut, and red snapper. For convenience, fish fillets can be substituted, and Greek cooks will often change and substitute ingredients depending upon availability and personal tastes. A common addition, which I have left out of this version, is raisins, which give a sweet and sour flavor to the fish. Serve with a small piece of feta cheese, olives, crusty bread and a tossed salad with extra-virgin olive oil and lemon juice. Recipe from The Mediterranean Diabetes Cookbook by Amy Riolo.
Ingredients:
6 servings
1/4 cup Trappeto di Caprafico Extra-Virgin Olive Oil by Chef Amy Riolo, plus 1 teaspoon, divided
1 bunch of fresh parsley, chopped
1 1/2 pounds (about 4 medium sized Yukon Gold) potatoes, cut into wedges2
2 Cubanelle peppers, sliced into rings
1 medium tomato, diced
1 medium tomato, halved & cut into slices
5 garlic cloves, roughly chopped
4 tablespoons fresh oregano, finely chopped or 1 tablespoon dried
1 (2 1/2 pound) whole fish such as cod or red snapper, scaled & gutted or 6 (1/3 pound each) cod, red snapper, sea bass, or halibut filets
2 tablespoons unbleached, all purpose flour
1 tsp. sweet paprika
Sea salt
Freshly ground pepper
8 ounces orzo, prepared according to package directions
Preparation:
Preheat the oven to 350F degrees. Grease the bottom of a large baking dish with 1 teaspoon olive oil. Place chopped parsley, potatoes, pepper slices, diced tomatoes, garlic and oregano on the bottom of the pan, layering each one on top of the other.
If using a whole fish, season the fish (inside & out) with salt and pepper and fill the cavity with some garlic, parsley and oregano. Now place the fish on your bed of herbs and vegetables and arrange the slices of tomatoes around the fish.
If using fillets, season them with salt and pepper and lay on top of vegetable mixture.
Add the remaining 1/4 cup of olive oil, flour and paprika into a small bowl or measuring cup and whisk vigorously to incorporate with a fork. Pour the mixture over the fish. Pour 1/2 cup of water over all the herbs & vegetables on the sides of the pan.
Season with sea salt and ground pepper and bake 40-45 minutes, or until fish is opaque and flakes easily when pierced with a fork. Carefully remove the fish from the baking dish and serve each plate with a bed of vegetables on the bottom, a fillet of the fish on the top, and spoon sauce over the top and sides to finish. Serve with orzo.
GREEK CINNAMON AND HONEY FRUIT SALAD
Use whatever fresh fruit is available to make this delicious fruit salad. The fruit may be chopped the day before serving, stored in the refrigerator, and tossed to combine at least five hours, or the night before serving to allow the flavors to blend properly.
Serves 6
Vegan
Serving Size ½ cup
Ingredients:
1 cup cantaloupe, cubed
½ cup honeydew, cubed
½ cup watermelon, cubed
½ cup blueberries
½ cup sliced kiwi
1 teaspoon pure cinnamon
2 Tablespoons Greek honey
Preparation:
1. Combine all fruit in a large salad bowl. Mix cinnamon and honeytogether in a small bowl.
2. Drizzle sugar mixture over fruit and mix gently to combine.
3. Cover bowl, and store in refrigerator for a minimum of 5 hours or maximum overnight.
4. Transfer to individual bowls before serving.