The Meditarenian Healthy Diet Pyramid

8/13/2019 The Meditarenian Healthy Diet Pyramid

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#his pyramid, representing a healthy, traditional !editerranean diet, is

based on the dietary traditions of %rete, much of the rest of +reece and southern

Italy circa *, structured in light of current nutrition research. #he selection of

these regions and this time period as a basis for the design follows from three

considerations)

*. /ecognition that the rates of chronic diseases were among the lowest in

the world and adult life e"pectancy was among the highest for thesepopulations at that time, even though medical services were limited0

1. Availability of data describing the character of food consumption patterns

of the areas at that time

2. #he convergence of the dietary patterns revealed by these data and our

current understanding of optimal nutrition based on epidemiological

studies and clinical trials worldwide.

#he design of the pyramid is not based solely on either the weight or the

percentage of energy 3calories4 that foods account for in the diet, but on a blendof these that is meant to give relative proportions and a general sense of

fre5uency of servings-as well as an indication of which foods to favor in a

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healthy !editerranean-style diet. #he pyramid describes a diet for most healthy

adults. Whether changes would need to be made for children, women in the

reproductive years, and other special population groups is an issue that needs

further consideration.

What is the !editerranean diet6

#here is on one !editerranean diet. At least * countries border the

!editerranean &ea. 7iets vary between these countries and also between regions

within a country. !any differences in culture, ethnic, background, religion,

economy and agricultural production result in different diets.

#he common !editerranean diet has these characteristics)

*. 'igh consumption of fruits, vegetables, bread and other cereals, potatoes,

beans, nuts and seeds. #hese are high in beneficial fibres and antio"idants,

which are protective against both heart disease and cancer. Indeed a recent

study in 8ondon in 9anuary 1 showed that : servings a day of fruits

and vegetables reduced the risk of a heart stroke by 1: ;.

1. Olive oil is an important monounsaturated fat source which can lower

total cholesterol and 878 %holesterol and increase '78 %holesterol. It is

also a source of antio"idants and (itamin


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If someone decides to incorporate a %retan-like diet, it is good to know

the following basics)

Cse olive oil as the principal fat, replacing other fats and oils.

7rink a moderate consumption of wine, normally with meals0 about one

to two glasses per day for men and one glass per day for women.


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*.'uman metabolism at a good balance, bodyDs growth and bone growth

at a good level. It is obvious that olive oil means good health and development

for our children.

1. +ood level of (itamin < in our body. #his vitamin has the property to

delay the change of the cellular structure which leads to natural decadence, the

peopleDs aging, so one of the best medicaments for delaying aging is the olive

oil. On the other hand, as we all know, (itamin < improves our se"ual life. &oone can say that olive oil is by itself an aphrodisiac

8ast but not least, is the uni5ue property of olive oil to dissolve useful

substances coming from food that cannot be absorbed by the human body.

Olive oil is used in everyday cooking. It can be used in salads or added in

the cooking process of almost any recipe. Olive Oil is the healthiest type of oil

with ; cholesterol, rich in (itamins against aging and perfect even for frying

dishes. Olive oil is the best nutritional gift we can offer to ourselves. Olive oil

helps us keep good in health making our life pleasant.

#he !editerranean is not only a weight loss and maintenance diet it is also

the healthiest diet of the world.

It is better to use the term !


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#he main benefits are)

/ich in antio"idants.

$revents heart and cardiovascular diseases.

/educes the risk of cancer.

/educes the risk of diabetes.

/educes the 'ypertension and infract risk

$rotects from the Alheimers risk.

/educes the risk of chronic bronchitis and emphysema

'as anti-inflammatory effects

/educes the blood pressure Improves the life duration and its 5uality

Is convenient

Its tasty

Its amusing.

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#here are three kinds of dietary fats) saturated 3animal4, polyunsaturated

3plants, seeds, nuts, vegetable oils4, and monounsaturated 3olive oil4. >rom a

nutritional standpoint, all types of olive oil are appro"imately the same, with

F; monounsaturated, *=; saturated, ; polyunsaturated fats on average.

Olive oil is rich in vitamins A, G-*, G-1, %, 7, < and H and in iron. Olive

oil, which is beneficial to the digestive system, does not necessarily keep you

thin0 it contains @ust as many calories as other oils 3calEg4.

Olive oil acts as a mild la"ative, is a friend to the intestine and an enemy

of ulcers and gastritis. Olive oil is a good tonic, with specific benefits for people

suffering from heart disease. Olive oil has been regarded as the beauty oil.

#he bodyDs cells incorporate the valuable fatty acids from the oil, making

arteries more supple and skin more lustrous. #he amount of oleic acid in olive

oil is about the same as that found in a motherDs milk and is thus the best growth

supplement for infants. 7runk before a meal, olive oil protects the stomach fromulcers. If a spoon or two is taken with lemon or coffee, it prevents constipation

without irritating the intestinal tract. It is also effective in treating urinary tract

infections and gall bladder problems. It is a perfect remedy for gastritis in

children0 it accelerates brain development and strengthens the bones. Olive oil

dissolves clots in capillaries, has been found to lower the degree of absorption of

edible fats, and conse5uently slows down the aging process.

Only animal-derived foods contain cholesterol. Olive oil is cholesterol-free.

%holesterol is not entirely harmful0 it is an essential building block for cell

membranes, nerve fibre coverings, vitamin 7 and se" hormones. #he bodymanufactures all the cholesterol it needs, so any cholesterol in foods we eat is

e"cessive.


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38784 distribute cholesterol throughout the body, dropping it off where needed.

#he liver also packages another type of cholesterol called high-density

lipoproteins 3'784, which picks-up circulating cholesterol and returns it to the

liver for reprocessing, or e"cretion. #he 878s are the ones that build up the

walls of the arteries and so is tagged bad cholesterol. '78s carry cholesterolaway. &o the more '78s there are, the easier it is to unblock paths and rid the

body of unwanted cholesterol. What the body really needs is a good '78E878

ratio. $olyunsaturated oils lower 878 3bad4 and '78 3good4 levels.

!onounsaturated oils 3such as olive oil4, lower only 878 cholesterol, leaving

'78s to help clean out arteries.

Animal fats, which contain saturated fatty acids, e"ponentially increase

blood cholesterol levels. $olyunsaturated fatty acids lower both 878 and '78

levels in the blood, but they do not affect their ratio. !onounsaturated fatty

acids on the other hand control 878 levels while raising '78 levels. ?o other

naturally produced oil has as large an amount of monounsaturated fatty acids as

olive oil, which mainly contains oleic acid. #he modest amount of well-balanced

polyunsaturated fatty acids in olive oil is well protected by antio"idant

substances. It is widely believed that antio"idant substances such as vitamins


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One of the two oldest cheeses in the world together with kasseri is feta

cheese, a genuine +reek product. &trictly speaking, the real feta it is

produced e"clusively in +reece and it is considered to be a traditional +reekcheese par e"cellence.

>eta belongs to the category of soft cheese. >eta is produced by sheep

milk or a blend of sheep and goat milk up to a proportion of B)2 ;.

&heepDs feta cheese is strong and rich 3high in fat4 while goat feta cheese

makes for a strong game flavored product.

Gefore being available for consumption, feta goes through two month

maturation at least, this being the period of development of all its

organoleptic and 5ualitative characteristics, which make the difference from

other soft cheeses of the same category.

>eta cheese is a type of brine matured cheese, packaged in traditional

wooden barrels, tin vessels or small packages made of materials specified for

food products. It is a solid mass cheese with no rind with a few uneven holes.

It is white colour, pleasant in flavour, lightly sour and rich in aroma.

In the market we found two 5ualitative variations, soft and hard feta.

7ue to its greater humidity content, soft feta is sweeter, less salty, rich

in aroma and less spicy, while hard feta is saltier and spicier, having a

stronger taste and aroma.

&ince *= October 11, feta cheese is officially recognied as a +reek

only, cheese.


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>ish in one of the most popular food items. >ish varies in shape, sie,

colour, skin, bone and taste. It is a uni5ue animal meat. #he taste of the fish

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depends upon its origin, whether from sea or fish water, its fat content and

whether it is eaten fresh or preserved. &teaming baking or grilling fish is the best

for health.

&ince fish is so delicate as soon as you cook it, it should be served.

>ish are a great source of protein. #hey contain healthy fats that will

reduce cholesterol and improve your health. >ish also contain omega 2 fatty

acids that help keep our heart healthy and may even improve our mood.

Gig fish have more mercury for the simple reason that big fish usually live

longer, which means that they have more time to build up higher levels in their

body. !arlin, orange rough, shark, swordfish, tilefish and tuna have the highest

level of mercury.

/ubbing lemon on your fingers before handling fish will prevent odours

from lingering on them.

Ge sure to cook fish at the recommended temperatures for the proper

length of time to prevent the loss of taste and nutritional value

&alt water fish are a superior source of nutrients, which are vital to

growth and good health. >ish contain high amounts of proteins, vitamins,

minerals and polyunsaturated fats. $roteins are basic to the diet. #hey can be broken down into amino acids

which are essential for the growth and repair of body tissue.

>ish are also a valuable source of vitamins, which are necessary for the

bodys functions. >ish liver oil is an e"ceptional source of vitamins A and

7. (itamin A is necessary for healthy skin and development of bones.

(itamin 7 plays an important part in the bodys use of calcium, a mineral

vital for sound teeth and bones. >at fish are a prime source of vitamin 7.

All fish contain several of the G comple" vitamins necessary for many of

the bodys processes, like digestion and nervous system. >ish are also a good source of minerals. &ome of the minerals supplied

by fish are phosphorus, copper, iron calcium and iodine. $hosphorus and

calcium are essential for the bones and teeth. Iron and copper are vital to

the haemoglobin content in blood. Iodine is necessary for the proper

functioning of the thyroid gland.

>ish oils contain polyunsaturated fats. #hese are essential for healthy

skin, and the normal operation of the liver and kidneys. #hey also

decrease the level of cholesterol in blood.

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Ancient physicians and shamans used herbs to cure the sick. A recorded use of

this natural form of medicine can be found as early as 1,: G.%. today we still

appreciate refreshing, healthy and therapeutic herbal teas. 'erbs can even

provide the stimulating pick-up we need from time to time, in an easy and tasty

form. Kou can only enhance your health if you e"plore the delicious nutritionaland medical plants that are the original inspiration for most modern orthodo"

synthetic drugs.

Apart from the medicinal value of herbs when they are administrated as

e"tracted medicines mi"ed by a profffesional herbalist, there are many different

herbal teas you can choose to drink safely on a regular basis. It is important to

vary them, as they all also have medicinal properties. 'erbal teas are delicious

healthy drinks that are easy to prepare. 9ust boil some water and pour it over * or

1 teaspoons of dried or ground herbs and allow infusing for * minutes. !any

herbal drinks now come in the form of tea bags and can be found in the local

supermarkets. #hey are usually from leaves, flowers and some times the root.

We can drink herbal tisanes hot or cold.

*. It is the best thing we can do for preventive health care

1. /educes the risk of heart diseases

2. Improves our circulation

=. 'elps prevent the development of cancer

:. Improves our breathing and our entire respiratory system

. 'elps alleviate systems of osteoarthritisB. &trengthens our back and reduces lower back pain

F. Increases bone density

. /educes the risk of osteoporosis

*. &trengthens the muscles, tendons, ligaments and stabilies @oints

**. Increases our fle"ibility

*1. Improves our posture

*2. &lows down the aging process*=. Increases our energy

*:. 'elps reduce body fat level*. 'elps maintain our ideal body weight*B. Improves our digestion*F. Goosts our immune system*. Improves our self esteem1. /educes depression, an"iety and stress1*. 'elps us look and feel better

11.!akes us happier.

#hese provide energy and other nutrients. #here are two kinds) simplewhich are sugars and comple" which are vegetables and grains.

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Although sugars are an e"cellent source of 5uick energy it is healthier to get our

energy from the comple" ones as they are good for us and bring with them lots

of other benefits and nutrients.

#hese are another source of energy. &ome of them help maintain body

heat, protect vital organs and provide cell wall structure.

?ecessary for the growth, maintenance and repair of body tissue, proteins

help the building of cells. #hey are also an important energy source.

As well as providing the bulk that facilitates the passage of foods through

the system, fibre in sufficient 5uantities may also help prevent intestinalproblems. 7erived from plant cell walls, fibre is classified as insoluble fibre,

which is cellulose, and soluble fibre, mainly pectin which is important in helping

reduce blood cholesterol levels and stabiliing blood sugar.

#hese are the substances, re5uired in fairly small amounts e"cept from

calcium that are essential for the bodys process to function correctly.

vegetables and pulses, fruits and herbs4

&uper food is a recent term for some fairly everyday foods of all types

that, as well as being highly nutritious, possess powerful properties for

promoting good health and a good life.

&ome of these are)

*. Almond) it is full of protein.

1. Apple) full of antio"idant vitamin % and pectin 3an apple a day keeps the

doctor away4.

2. Avocado) full of antio"idant vitamin A, % and < and some G comple".

=. Ganana) it has some source of potassium, G vitamin, calcium and iron.

:. Garley) it helps tress, strengthen the nervous system and ahs G and oods cooked by sauting aregenerally vegetables which are used as side dishes in a menu. &auting

can be combined with other methods to produce variety in meals.

1. $an frying) is the process of cooking in an open pan or pot using butter

lard or oil.

2. 7eep frying) is the process by completely immersing in heated deep fat

and allowing it to remain in the fat until it is done.

*. Graising) is a combined method of roasting and stewing in a pan with atight fitting lid. >lavourings and seasonings are added and food is allowed

to cook gently.

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&tephanos %hrysanthou started learning his cooking skills in ?icosia at

the hotel P %atering Institute of ?icosia in *F1.

#hen he moved to the Cnited &tates of America. 'e graduated the >rench

%ulinary Institute in ?ew Kork %ity, and has learned a lot from !aster chef

9ac5ues $epin a celebrity chef that serves as dean of special programs at the

institute.

'e worked in ?ew 9ersey as a &ous chef at the +len /idge %ountry %lub,

>rench restaurant P also at a Gloomfield steak P &eafood.

After spending : years in the Cnited &tates he came back to %yprus. 'e

was always fascinated by the !editerranen diet.&ince *2 that he came back to the Island he worked at the best : star hotel

establishments.

Gefore coming to Intercontinental he worked as an


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/efrigerating meat

#his is a good way to store meat for a short period of time. /efrigerated

meat should be stored at below 2: >. and wrapped to prevent dehydration,

odour absorption and cross contamination of the meat and other products in the

refrigerator. In generally you should consume refrigerated meat within = days of

purchase.

>roen meat will have a different colour than fresh meat. #he temperature

must be kept below %.

>roen storage time is e"tended with proper packaging and sealed to prevent air

and moisture e"change and protects against freeer burns.

8amb kebabs marinated with thyme)

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>resh #hyme, olive oil, seasoning, white wine

$ork >lamateri marinated with red wine P %oriander)

/ed dry wine, dry coriander, %hilli flakes, oregano, honey, seasoning

Gaby chicken marinated with oregano)

Olive oil, fresh oregano, seasoning, herbed garlic butter

Ingredients)

$ork mince meat

$igs cowl

Onion

$arsley&alt

%oarsely ground black pepper

$rocedure)

>inely chop the onion minimum : hours before.

>inely chop the parsley. !i" together with the mince meat and the

seasoning and wrap in the pigs cowl.&heftalia is only cooked on the GGQ.

Ingredients)

&ea bream fillets

Koung spinach leaves

Olive puree

Olive oil

$otatoes&affron butter

>or the sauce)

>resh skinless tomatoes

&liced fennel

Olive oil

Galsamic vinegar

White wine

&ugar

&pring onion

1*


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>illet the sea bream and brush with e"tra virgin olive oil.

place the fillets upside down and on one side place some blanched spinach and

on the other side spread some olive puree, and close together.

Gake in the oven until done.

&hape the potatoes into barrel shapes and boil in saffron stock.

>or the sauce)

%ut the tomatoes in s5uares and saut them in olive oil add dew drops of

balsamic vinegar, a little sugar and some white wine and reduce. Add the spring

onions and season.

Glanch the fennel in hot water and then saut in some olive oil.

Ingredients)

/ed snapper fillets

Olive oil

&liced bell peppers

/aisins

%hopped parsley

#omato sauce

White wine

&liced onions

+arlicGread crumbs

$rocedure)

&aut the sliced onion in olive oil then add the garlic the sliced peppers.

7eglae with white wine and add the tomato sauce. #o the sauce then add the

chopped parsley and the raisins and simmer for * minutes. $ut some sauce on the bottom of a baking tray and place the fish on the

sauce with the skin looking up, then cover the fish with the remaining sauce.

On top sprinkle some bread crumbs and bake in a moderate oven for about

1: minutes.

Ingredients)

Gaby calamari clean and washed

Worcester sauce

>resh lemon @uice&alt and pepper

>lour for frying

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$rocedure

!arinate the calamari in the lemon @uice, the Worcester sauce for and the

seasoning 1 hours.#hen place it in flour to coverit and deep fry it, until crispy and golden

brown.

Ingredients)

%lean and washed cuttle fish

/ed dry wine

%innamon sticks

$epper cornsOlive oil

Gay leaf

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/ed wine vinegar

$rocedure)

'eat a sauce pan us much as possible, then add the olive oil and the cuttle

fish and allow to saut. Add all the rest of the ingredients and cook until ready

about =: minutes.

Ingredients)

(illage pasta

Goiled octopus cut in small pieces

Olive oil

%hopped onions

+arlic

#omato sauce&pinach leaves

White wine

1=


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&easoning

$rocedure)

&aut the onion and garlic in olive oil. #hen add the octopus allow to

saut and deglae with the white wine. Add the tomato sauce allow to simmer

for 1 minutes.

Add the spinach leaves and the pasta mi" all together season and serve.

Ingredients

$rawns *E1

Hateifi fillo

!ango fresh

#inned mango

7iced bell peppers

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$rocedure)

Wrap the prawns with the kateifi >illo and deep fry.

7ice the bell peppers and the fresh mango, puree the tinned mango and

mi" together season.

Ingredients)

/omain lettuce

#omato wedges

%ucumber

%oriander leaves

7iced peppers

Glack olivesOregano

&liced red onion

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>eta balls

7ako bread

Olive oil P lemon sauce

$rocedure)

%ut the lettuce with your hand and put in a mi"ing bowl. Add the tomato,

cucumber, coriander, peppers, olives, and season and add the sauce. !i"

together and put in a plate.

On top arrange the dako bread and the feta balls with the sliced onions

and dust with oregano.

Ingredients)

eta cheese

7iced bell peppers

1B


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/ed wine vinegar

&easoning

$rocedure)

%har grill the egg plants until cooked and clean them discarding the skin.

>inely chop the eggplant and saut in olive oil with onion and garlic.

$ut the feta cheese, tomato and peppers in aluminium foil and bake in the

oven.

$ut all the ingredients in a mi"ing bowl and mi" until incorporated season

and serve.

Ingredients)

>resh seasonal fruits

Water sugar

Hiouli

$rocedure)

%lean and cut the fruit in to pieces.

Gring the water to boil add the sugar and the Hiouli.

Glanch in the syrup and serve.

1F


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Ingredients)

Hateifi >illo

&yrup

$astry cream

>resh cream

$istachio nuts grounded

$rocedure)

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Gutter a baking tin and lay out the kateifi >illo. Gake it in the oven until

golden brown. /emove from the oven and cover with syrup. Allow to cool and

cover with pastry cream.

On top garnish with whipped fresh cream and pistachio nuts.

Ingredients)

* lt !ilk

* gr %orn flour

=


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Ingredients)

8amb shanks

Olive oil

Gay leaf

Glack pepper corns

&alt

Water

$rocedure)

!i" the ingredients together.

2*


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Wrap in parchment paper and then in aluminium foil. put them in a baking

dish add the water and bake in an oven for about 2 hours.

Ingredients)

8amb shanksOlive oil

&liced onion

#omato wedges

Gay leaf

$epper corns

%innamon stick

&easoning

$otatoes

Water

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$rocedure)

In a baking dish add all the ingredients and mi". Add the water and cover

with aluminium foil.

Gake in a moderate oven for 1 hours about.

Ingredients)

$ork fillet

Artichoke grilled and diced&un dried tomato diced

resh coriander

$arma ham

$igs cowl

#omato sliced%ourgette sliced


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Onion sliced

Olive oil

$rocedure)

&aut the pork fillet on all sides and chill. #ake the artichoke and mi" with

the sun dried tomato, thyme, fresh coriander, egg white and seasoning. $lace the

pigs cowl on the working bench and on top place the $arma ham. %over the

$arma ham with the artichoke mi"ture and place the fillet on top and wrap

firmly.

Gake in the oven till cooked.

&aut the onions in olive oil until cooked soft and golden brown. Arrange

in a baking dish. #hen arrange the tomato, courgette and eggplant one by one in

layers. &eason and sprinkle with olive oil and thyme.

%over and bake for about 1 minutes.

Ingredients)

/oast diced pumpkin

7iced onion

7iced courgette7iced eggplant

7iced peppers

%hicken stock

#ruffle oil

&easoning

%ous-cous

%hopped parsley

Olive oil

$rocedure)

2=


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&aut in olive oil the onion, peppers, courgette, and eggplant add the cous-

cous and slowly add the chicken stock until the cous-cous in cooked.

&eason, add the pumpkin, truffle oil chopped parsley and serve.

Ingredients)

8entils

Olive oil

/ice

Onions choppedWater

Gay leaf

$rocedure

Gring the water to boil and blanch the lentils 1 to 2 times in clean water.

%hange the water and let the lentils to half cook, add the bay leaf and rice

allow simmering till ready. &eason to taste.

&aut the chopped onions in olive oil until golden brown.$ut the lentils in a plate, place the onions on top and drile with olive oil.

2:


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Ingredients)

+reen peas

Artichokes

%hunky carrots

%hunky potatoes

%hopped onions

#omato sauce&easoning

Olive oil

+arlic chopped

$rocedure)

&aut the onions and garlic in olive oil. Add the carrots, potatoes,

artichokes and the tomato sauce. Allow to simmer. When close to ready add the

green peas and seasoning.

2


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Ingredients)

%auliflower

%hopped onion

+arlic

Olive oil

%umin

$otatoes

%hicken stockWater

>resh cream

$rocedure

/oast the cauliflower in a moderate oven until golden brown.

&aut the onions, garlic, potatoes and cumin in olive oil. Add the water,

chicken stock and cauliflower, season to taste.Allow to simmer for * hour then blend the soup to make a puree.

&erve with whipped fresh cream on top and dust with cumin.

2B


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Ingredients)

!elon

Avocado

Koghurt

>resh coriander

8emon @uice

&easoning

%rab meat7iced peppers

$rocedure)

#ake half the avocado and dice it finely. $uree the rest of the avocado, add

the yoghurt and mi" with diced avocado and shape into a kennel. $lace on the

bottom of a cocktail glass. Glend the melon with a little lemon @uice and pour in

the glass.

On top drop some crab meat and fresh coriander.

2F


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Ingredients)

+igantes%hopped onions

+arlic

Olive oil

#omato peeled

Water

%elery

%arrot

%hopped dill

>eta cheese%hopped parsley

&easoning

$rocedure)

$ut +igantes in water and leave to soak over night.

%hange the water and bring to boil with the +igantes when ready remove

from heat.

&aut the onions, garlic, carrot, celery in olive oil add the tomato peeledand some water and the +igantes and allow to simmer until ready season to taste

add the dill and parsley.

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Allow to cool and serve with feta cheese on top.

Ingredients)

&callops

$rawns

&pinach

&pring onion

White wine

+arlic

&easoning

Gaklava >illo

GutterWater

$rocedure)

Goil the water and blanch the seafood in and cool immediately.

7ice the seafood.

In olive oil saut the onion, garlic and the seafood, deglae with white

wine add the spinach. &eason, toss together and cool.

%ut the >illo into a s5uare shape and butter put some mi"ture on the >illoand roll into a long spring roll shape.

7eep fry and serve.

=


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Ingredients)

%hopped onions

+arlic%hopped leek

Olive oil

White wine

7ill

>eta cheese

Gchamel sauce

illo

Gutter&easoning

$rocedure)

&aut the onions, garlic and leek in olive oil. 7eglae with white wine add

the bchamel sauce to bind the ingredients. Add the feta cheese, dill, and eggs.

Allow to cool. %ut the >illo in a s5uare shape and butter it. $ut some of

the mi"ture on it and roll as a spring roll

7eep fry and serve

=*


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Ingredients)

%hopped onions

%hopped spring onions+arlic

Olive oil

White wine

!ussels meat

Glack shell mussels

Arborio rice

%hicken stock

%hopped parsley

&easoning$armesan

Gutter

$rocedure)

&aut the onions, garlic in olive oil add and mussels. Add the rice and

saut another 1 minutes. 7eglae with white wine. Add the chicken stock slowly

slowly and simmer until cooked.

Add the butter, parmesan cheese, chopped parsley and seasoning.

=1


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Ingredients)

* sea bream filleted

8imeWhite wine

>resh herbs

9ulienne of vegetables 3carrots, ucchini, turnip, fennel4

Glack olives sliced

Olive oil

&easoning

$rocedure)

#ake the 1 fillets of fish and sprinkle with fresh herbs, olive oil, seasoning

add some lime slices and put together. $lace the carrots, ucchini, turnip, fennel

and black olives on the parchment paper.

$ut the fish fillets on top drile with white wine add some lime ests and

more herbs.

&eal the parchment paper and bake in a preheated oven at *F R% .

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Ingredients)

Water

8emon grass

8avender

$rocedure)

Gring the water to boiling point. 7rop the lemon grass and the lavender in

the water and steep for : minutes.

/emove and chill.

==


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Ingredients)

Water

Orange @uice

+inger peeled and chopped

Ingredients)

Gring the water to boiling point add the orange @uice. Add the ginger and

steep for : minutes.

%hill and serve

=:


46/55

Ingredients)

$ork fillet picata

%oriander dry

%ommandaria

Olive oil

Anari cheese%hopped parsley

$rocedure)

&aut the pork in olive oil and coriander deglae with %ommandaria.

#op with Anari cheese and parsley and gratine.

=


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Ingredients)

%hicken breast

Anari

%ream cheese

%hevre cheese

&un dried tomato

$roscuito

&easoning

#arragon mustard>resh herb crust

$rocedure)

&lightly slice the chicken breast to open into 1. !i" the cheeses together

and place on the chicken add the diced sun dried tomato and the @ulienne

proscuito and season.

/oll in cling film and poach for 1: minutes. /emove from water and cool.

/emove the cling film and brush with mustard. $ass through fresh herbcrust, bake for : min. in the oven and serve.

=B


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Ingredients)

%hopped onion+arlic

Olive oil

7iced carrot, courgette

/ice

#omato @uice

%hicken &tock

8emon @uice

%hopped parsley

7ry mint

&easoning

&mall tomatoes

%ourgettes

$eppers

Onions

$rocedure)

In olive oil saut the onion, garlic, carrot, courgette, add the rice, chicken

stock and water, tomato @uice. Allow rice to cook and then cool.!i" in the lemon @uice, parsley and mint. &eason to taste.

&tuff the vegetables.

$lace in a baking tray, cover with tomato @uice. %over the tray with

aluminium foil and bake for 2: min. in moderate oven.

=F


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Ingredients)

Hefalotyri %heese

eta %heese

Goiled $otato

Gread %rumbs

+arlic

&esame &eeds

$arsley

>lour


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Ingredients)

* /abbit cut in small piecesOlive oil

&hallots

+arlic

/ed wine

/ed wine vinegar

Gay leaf

%innamon stick

$eppercorns

Water

#omato paste

&easoning

$rocedure)

In a big casserole heat the olive oil, add the rabbit pieces and brown on all

sides.

Add the shallots, garlic and tomato paste and deglae with red wine and

red wine vinegar. Add some water to cover the rabbit add the herbs add spicesand allow to simmer for about one hour.

&eason to taste.

:


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Ingredients)

(ine leaves'iromeri

%hevre cheese

%ream cheese

>etta cheese

$ine nuts

Olive oil

>resh coriander

>resh mint

&easoning

$rocedure)

!i" the cheeses, pine nuts little olive oil, coriander, mint in a bowl and

season.

Glanch the vine leaves in salted water.

8ay the vine leaves on a working place, on top place a thin slice of

'iromeri fill the centre with the cheese mi"ture. &hape into desired shape

and serve cold.

:1


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Ingredients)

*2 lour

*gr. G.$

$rocedure)

!i" all together, place in a baking tin. $lace in a preheated oven and bake

for = min. *F degrees.

:2


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Ingredients)

*kg &emolina

::gr. &ugar:ml Olive oil

* eggs

1gr. !asti"a

1gr. (anilla paste

1Fgr. Kogurt

2gr. G.$

$rocedure)

!i" all ingredients together, place in a buttered baking dish. $lace in a

preheated oven and bake for 2 min. in a moderate oven.

:=


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Ingredients)

>illo GaklavaGutter

*8 !ilk

*:gr. &ugar

* eggs

**gr. %orn >lour

1gr. Orange >ilfar

:gr. (anilla

$rocedure)

Goil the milk. Wisk together the sugar eggs, corn flour, vanilla paste. Add

the milk slowly. Allow mi"ture to almost boil .Allow to cool and add the orange

li5ueur.

Gutter a baking dish, place 1 fillo baklava. /epeat 2 times. Add the pastry

cream and repeat another = times the fillo on top.

Gake in a moderate oven until golden brown. Add %old syrup to almost

cover the galktoboureko.

The Meditarenian Healthy Diet Pyramid

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