Mediterranean Recipes

Eggs with tomato, baby marrow and pepper ratatouille


Ingredients:


  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 1 garlic clove, chopped
  • 2 baby marrows, sliced in rings
  • 2 tomatoes, chopped
  • ½ teaspoon fresh thyme, optional
  • 1 teaspoon paprika
  • 1 red pepper
  • 2 large eggs
  • salt and pepper

Method:


  1. Heat the oil in a pan over medium heat. Add the onion and fry until done, add the garlic.
  2. Add the baby marrows. When the baby marrows are done add the tomatoes, pepper, thyme, paprika and simmer for about 20 minutes until it thickens like a stew.
  3. Serve the ratatouille at room temperature with an egg.
  4. Prepare the egg the way you prefer.
  5. Divide the ratatouille in two. Serve on a slice of bread with the egg on top. (sourdough, rye bread, Low GI, seed or health bread)
  6. Makes 2 portions.

    Spinach and artichoke frittata


    Ingredients:


    • 10 large eggs
    • ½ cup sour cream
    • 1 tablespoon Dijon mustard
    • 1 teaspoon salt
    • ¼ teaspoon black pepper
    • 1 cup parmesan cheese, grated
    • 2 tablespoons olive oil
    • 120g pickled artichoke hearts or mushrooms, drain, cladded, and quartered
    • 150g baby spinach
    • 2 garlic cloves, chopped

    Method:


    1. Preheat the oven to 180°C (356°F).
    2. Combine the eggs, sour cream, mustard, salt, pepper and ½ the parmesan cheese in a mixing bowl. Keep aside.
    3. Heat the oil in an oven dish over medium heat. Add the artichokes and fry until browned (6min).
    4. Add the spinach and garlic.
    5. Pour the egg mixture over the vegetables and sprinkle the other ½ of the parmesan cheese over.
    6. Make sure the vegetables are covered by the egg mixture.
    7. Cook for 3-5 minutes until the egg mixture starts to set.
    8. Place the oven dish in the oven and bake for 12-15 minutes until done.
    9. Let it cool down for 5 minutes, cut and serve as slices. Serve warm.
    10. Serves 6.

    Homemade Muesli


    Ingredients:


    • 3½ cups raw oats
    • ½ cup wheat bran
    • ½ teaspoon salt
    • ½ teaspoon cinnamon
    • ½ cup almond flakes
    • ¼ cup raw pecan nuts, chopped
    • ¼ cup raw pumpkin seeds
    • ½ cup coconut flakes
    • ¼ cup dried peaches, chopped
    • ¼ cup dried cranberries

    Method:


    1. Preheat the oven to 180°C (356°F)
    2. Add the oats, wheat bran, salt, and cinnamon to a baking tray.
    3. To a second baking tray add the almonds, pecan nuts and pumpkin seeds.
    4. Bake both the trays for 10-12 minutes until the nuts start to brown. Remove both the baking trays and set the nut tray aside to cool down.
    5. Add the coconut flakes to the oats tray and bake until the coconut starts to brown. Take out of the oven and let it cool.
    6. Mix the two trays together. Add dried fruit.
    7. Mix well and add to an airtight container. Store the muesli for up to a month.

    Roasted tomato, chickpea, and spring onion salad


    Ingredients:


    • 1 x 410g tin chickpea, drained
    • olive oil
    • 1½ cup cherry tomato, halved
    • 4 tablespoons spring onions, chopped
    • 1 wheel feta cheese
    • salt and pepper to taste

    Method:


    1. Preheat oven to 180°C (356°F).
    2. Bake the chickpeas for 20 minutes in the oven until it starts to harden. Remove from oven and set aside.
    3. Heat the pan with a bit of olive oil and add the tomatoes, cook until the tomatoes start to burst open. Remove from the pan and set aside.
    4. Use the same pan and fry the spring onions until soft. Remove from heat and let it cool.
    5. In a salad bowl combine the tomatoes, spring onions and chickpeas.
    6. Pour a bit of olive oil over the salad.
    7. Sprinkle the feta cheese over and season with salt and pepper to taste.
    8. Serves 4.

    Onion soup


    Ingredients:


    • 2 tablespoons olive oil
    • 2-3 onions, chopped
    • 1 tablespoon maizena flour
    • 1½ cup water
    • ¼ cup dry white wine
    • 2 cups chicken stock
    • 2 dried bay leaves
    • 1 teaspoon dried thyme
    • salt and pepper to taste

    Method:


    1. Heat a pot on the stove and fry the onions with olive oil. Cook the onions for 20 minutes, stir often until the onions are caramelised.
    2. Stir the flour in and add the water, wine, stock, bay leaves, thyme, and simmer for 20 minutes.
    3. Take half of the onions out and blend into a puree. Put the puree back to the soup and simmer for 5 minutes.
    4. Season with salt and pepper. Take out the bay leaves.
    5. Serves 4.

    Pasta Pollo


    Ingredients:


    • 4-5 chicken breasts, cubed
    • 250g fusilli pasta
    • 1 cup mushrooms, chopped
    • ½ cup pitted black olives, chopped
    • 1 red pepper, cut in strips
    • ½ cup cucumber, chopped
    • 2 tablespoons basil leaves, chopped
    • Sauce:
    • ¼ cup basil pesto
    • 3 tablespoons Greek yoghurt
    • ¼ cup olive oil
    • salt and pepper to taste

    Method:


    1. Heat the olive oil in a pan and add the chicken. Fry until cooked.
    2. Cook the pasta to al dente. Drain and keep aside.
    3. In a mixing bowl combine the chicken, pasta, mushrooms, olives, red pepper, cucumber, and basil.
    4. Combine the sauce ingredients and mix until smooth.
    5. Mix the sauce through the pasta and serve.
    6. Serves 4.

    Marseille seafood stew


    Ingredients:


    • 2 garlic cloves, chopped
    • 1 lemon, juiced
    • 2 tablespoons olive oil
    • 1 onion, finely chopped
    • 2 teaspoons dried mixed herbs
    • ½ teaspoon paprika
    • 1 chilli, finely chopped
    • ¾ cup pitted olives
    • 120g chorizo, cubed
    • 1 x 410g tin butter beans
    • 1 x 400g tin chopped tomatoes
    • 1 lemon zest
    • 1 cup milk
    • 200-300g seafood of choice, prawns, fish, calamari, or mussels
    • 2 cups baby spinach
    • salt and pepper to taste
    • fresh parsley for garnish

    Method:


    1. Fry the onion, garlic, herbs, paprika and chilli for a few minutes in olive oil.
    2. Add the chorizo and fry for 5-7 minutes. Stir in the olives, beans, tinned tomato, lemon juice and simmer for 10 minutes.
    3. Add the milk and lemon zest and simmer for 15-20 minutes.
    4. Add the seafood of choice and spinach and simmer for 10 minutes without stirring.
    5. Season with salt and pepper.
    6. Serves 4.

    Lentil and rice salad


    Ingredients:


    • ¾ cup brown rice
    • 2½ cups water
    • ½ onion, finely chopped
    • 1 teaspoon olive oil
    • ½ teaspoon ground cinnamon
    • 1 teaspoon ground cumin
    • 1 tin lentils, drained
    • 4cm cucumber, diced
    • 2 large carrots, grated
    • 2 tablespoons Greek yoghurt
    • 1 tablespoon fresh coriander
    • salt and pepper to taste

    Method:


    1. In a saucepan, cover the rice with the water, bring to the boil and cook until softened. Drain and set aside.
    2. Gently fry the onion in the olive oil, stir in the cinnamon and cumin and cook until the onion is translucent.
    3. Combine the rice, lentils, and onion mixture.
    4. Add the cucumber, carrots, yoghurt, and coriander and mix well.
    5. Season with salt and pepper.
    6. Garnish with coriander.
    7. Serves 4.

    Melanzane


    Ingredients:


    • 3 big brinjals, cut 1 cm slices
    • 2 tablespoon salt
    • 2 x 400g tins chopped tomatoes
    • 2 garlic cloves, chopped
    • 1 tablespoon organum
    • 2 sprigs fresh thyme
    • salt and pepper to taste
    • ¼ cup dry white wine
    • 2 tablespoons balsamic vinegar
    • 8 fresh basil leaves
    • 1 cup mozzarella
    • ½ cup parmesan
    • 50g pine nuts or almond flakes
    • olive oil

    Method:


    1. Cut the brinjal and sprinkle salt over. Use your hands to distribute the salt evenly. Put it aside for 10 minutes.
    2. Heat the tomato over a medium heat, add the garlic and let it simmer.
    3. Add the organum and thyme to the pot. Remember to use only the thyme leaves. Season with salt and pepper.
    4. Add the wine and balsamic vinegar and let it boil for 15 minutes for the sauce to thicken, like a pizza sauce. Break the basil leaves, add and stir. Set the pot aside.
    5. Preheat the oven to 180°C (356°F).
    6. Clad the brinjal with kitchen paper to get rid of the salt.
    7. Heat 3 tablespoons olive oil in a frying pan over medium heat. Fry the brinjal until light brown.
    8. In an oven dish start with a layer brinjal, pour a layer tomato sauce over.
    9. Sprinkle a little bit mozzarella and parmesan cheese over. Repeat the layers – brinjal, tomato sauce and the last of the cheese. On top add the nuts.
    10. Bake for 40 minutes in oven. Let it cool down for 10 minutes before serving.
    11. Serves 6.

    Lycabettus lamb chops


    Ingredients:


    • 6-8 lamb chops
    • salt and pepper
    • 8-10 baby potatoes with skin
    • ¼ cup balsamic vinegar
    • 2 tablespoons Worcestershire sauce
    • 3 tablespoons olive oil
    • 1 tablespoon honey
    • 1 red pepper, cut strips
    • 1 yellow pepper, cut strips
    • salt and pepper to taste

    Method:


    1. Preheat the oven to 180°C (356°F).
    2. Season chops with salt and pepper on both sides.
    3. In an oven dish add the chops and potatoes.
    4. Mix the vinegar, Worcestershire sauce, olive oil, and honey. Add the sauce to the chops dish and make sure all chops are coved with the marinade sauce.
    5. Bake in the oven. After 30 minutes turn the chops and add the peppers. Bake for another 30-45 minutes, depending on how pink you like your chops.
    6. Serves 6.

    Greek goddess bowl


    Ingredients:


    • Chickpeas:
    • 1x 410g tin chickpeas, drained, dried with cloth
    • 2 tablespoons olive oil
    • ¼ teaspoon cayenne pepper
    • ½ teaspoons paprika
    • 2 teaspoons salt
    • Bowl:
    • ¾ cup tzatziki
    • ½ cup parsley, chopped
    • ½ cup olives, pitted and halved
    • ½ cup cherry tomatoes
    • 1 cucumber, chopped
    • 1 carrot, sliced

    Method:


    1. Preheat the oven to 180°C (356°F).
    2. Add the chickpeas to a bowl, pour olive oil over and mix well.
    3. Add the spices to the chickpeas and place onto a baking tray. Spread it out.
    4. Bake for 20 minutes. Grill for 5 minutes to brown.
    5. Take out of the oven and leave to cool.
    6. Make the bowl by mixing all the ingredients.
    7. Serves 2.

      Brinjal, tomato and cucumber salad


      Ingredients:


      • ¼ cup olive oil
      • 1 medium brinjal, sliced into 0,5cm rounds
      • 1 large tomato, sliced
      • ¼ cucumber, sliced
      • ½ red onion, thinly sliced
      • ½ teaspoon ground cumin
      • 1 clove garlic, chopped
      • ½ lemon, juice
      • 1 tablespoon white wine vinegar
      • 3 tablespoons Greek yoghurt
      • salt and pepper to taste
      • sprigs of fresh parsley

      Method:


      1. Brush a touch of olive oil over the brinjal slices, then grill in a preheated griddle pan, turning once.
      2. Combine the tomato, cucumber, onion and brinjal slices in a bowl (if you think the tomato and brinjal slices are too large, halve them again)
      3. Mix the remaining olive oil, cumin, garlic, lemon juice, vinegar, and yoghurt. Season with salt and pepper, then pour over the salad ingredients, coating it all.
      4. Refrigerate for at least 30 minutes before serving, to allow the flavors to develop.
      5. When ready to serve, garnish with the parsley
      6. Serves 4.

      Chicken Lemnos


      Ingredients:


      • 1.2kg whole chicken
      • salt and pepper to taste
      • ½ teaspoon dried thyme
      • 2 lemons, halved
      • 4 garlic cloves, halved
      • 1 tablespoon olive oil
      • 1 onion, quartered
      • ½ cup water
      • ½ cup chicken stock
      • 5-6 fresh thyme sprigs

      Method:


      1. Preheat the oven to 180°C (356°F).
      2. Season the chicken cavity with salt, pepper and half the thyme.
      3. Place 5 lemon quarters in the cavity with half the garlic.
      4. Place the chicken in an oven dish.
      5. Pour the olive oil over the chicken and rub into the skin. Sprinkle rest of the thyme over.
      6. Arrange the onion and rest of garlic around the chicken.
      7. Pour water and chicken stock into the dish.
      8. Cover the chicken with a lid or foil and bake for 30 minutes.
      9. Remove the lid or foil – sprinkle fresh thyme over chicken and bake for another 60 minutes uncovered.
      10. Let chicken rest for 10 minutes before cutting it.
      11. Serve the chicken with the onions and sauce.
      12. Serves 4.

      Bulgar wheat salad


      Ingredients:


      • ½ onion, chopped
      • ½ teaspoon garlic, chopped
      • olive oil
      • 1½ cup water
      • ½ cup bulgar wheat
      • ⅓ cup dried apricots, chopped
      • ¼ cup pistachio nuts, chopped or flaked almonds
      • 1 cup fresh rocket
      • ¼ cup fresh coriander, chopped
      • ¼ cup fresh mint, chopped
      • ½ tablespoon lemon zest
      • Salad dressing:
      • 1 tablespoon lemon juice
      • 3 tablespoons olive oil
      • a pinch of sugar
      • salt and pepper to taste

      Method:


      1. In a pan, sauté onion and garlic until soft.
      2. Add water, bulgur wheat and apricots to a pot and cook slowly for 20 minutes until all the water has been absorbed. Remove from the stove and add to a salad bowl.
      3. Once it has cooled down add the onion, garlic, rocket, coriander, mint and mix well.
      4. Mix all the ingredients for the dressing and pour over salad and mix through.
      5. Keep in fridge for 30 minutes before serving for the flavours to be incorporated.
      6. Before serving sprinkle the lemon zest over.
      7. Serves 4.

      Greek pita with meatballs and tzatziki


      Ingredients:


      • Meatballs:
      • 500g lean mince
      • ¼ cup red onion, chopped
      • 2 garlic cloves, chopped
      • 1 teaspoon dried organum
      • 1 cup fresh spinach, chopped
      • salt and pepper
      • 2 tablespoons olive oil
      • Tzatziki:
      • ½ cup Greek yoghurt
      • ¼ cup cucumber, grated
      • 2 tablespoon lemon juice
      • ½ teaspoon dried dill
      • ½ teaspoon garlic salt
      • pepper
      • Filling:
      • ½ cup red onion, finely sliced
      • 1 cup cucumber, slices
      • 1 cup tomatoes, chopped
      • 4 whole wheat pitas or flatbreads

      Method:


      1. In a bowl mix the mince-meat, onion, garlic, organum, spinach, salt and pepper. Roll balls for the meatballs.
      2. Bake the meatballs in oven or fry in olive oil on stove until done
      3. Mix in another bowl the yoghurt, grated cucumber, lemon juice, dill, and garlic salt for the tzatziki.
      4. Fill the pita bread with 2-3 meatballs, sliced red onion, tomato, cucumber and tzatziki sauce.
      5. Serves 4.

      Butter beans with chorizo


      Ingredients:


      • 150g chorizo
      • 1 x 410g butter beans, drained
      • 1 teaspoon smoked paprika
      • ¼ cup white wine vinegar
      • 2 tablespoons Old Brown sherry
      • 2 garlic cloves, chopped
      • 2 lemons, juiced
      • 1-2 tablespoons fresh mint, chopped

      Method:


      1. Cut the chorizo in 0.5cm slices, halved
      2. Fry the chorizo in a pan until brown.
      3. Add the butter beans.
      4. Mix the paprika, vinegar, sherry, garlic, and lemon juice.
      5. Pour the sauce over the bean mixture in the pan.
      6. Fry until the vinegar and sherry has evaporated.
      7. Serve warm and sprinkle mint leaves over.
      8. Serves 4.

      Italian soup


      Ingredients:


      • 2 teaspoons olive oil
      • 1 leek, chopped
      • 1 garlic clove, chopped
      • 2 teaspoons dried organum
      • 75g green beans, chopped
      • 1 x 410g cannellini beans, drained and washed
      • 75g pasta spirals
      • 1 litre vegetable stock
      • 8 cherry tomatoes
      • salt and pepper
      • 3 tablespoons fresh basil leaves, teared

      Method:


      1. Heat a pot with olive oil, leek, garlic, organum, and kook for 5 minutes, stir often.
      2. Add the green beans, cannellini beans and pasta with the stock.
      3. Once it boils, lower the heat and let the soup simmer.
      4. Simmer for 15 minutes until the vegetables are soft and the pasta al dente.
      5. Fry the tomatoes in a separate pan on high heat until the tomatoes pop. Press the tomatoes down with a fork to mash.
      6. Add the tomatoes to the soup.
      7. Season soup with salt and pepper, stir in the basil leaves and serve immediately.
      8. Serves 4.

      Spanakopita


      Ingredients:


      • 500g spinach
      • 1 onion, finely chopped
      • 2 tablespoons olive oil
      • 3 tablespoons fresh parsley, chopped
      • 2 tablespoons fresh dill, chopped
      • ¼ cup fresh mint, chopped or 2 tablespoons dried
      • ¼ teaspoon nutmeg
      • 1 teaspoon sugar
      • 300g feta, crumbled
      • 3 eggs
      • 12 phyllo sheets

      Method:


      1. Preheat the oven to 180°C (356°F).
      2. Heat the oil in a pan over medium heat. Add the onions and fry until soft.
      3. Add the spinach and sauté until welted.
      4. Add the herbs, nutmeg, sugar, and sauté for 2-3 minutes. Set aside to cool.
      5. Wisk the eggs and add the feta cheese.
      6. Pour the egg mixture over the spinach and herb mixture with 1 tablespoon olive oil.
      7. Grease an oven dish with olive oil. (dish 25x30cm)
      8. Place a phyllo pastry sheet to the oven dish and paint with olive oil. Repeat with another 5 phyllo sheets.
      9. Pour the spinach mixture onto the phyllo sheets and spread evenly.
      10. Cover the spinach with the 6 phyllo sheets left – paint each sheet with olive oil.
      11. Bake for 40 minutes until the phyllo turns brown.
      12. Let it cool down. Cut into 10-12 blocks and serve at room temperature.
      13. Serves 10.

      Mediterranean fish cakes


      Ingredients:


      • 2 tins tuna (280g) or 1 x 410g salmon or pilchards in tomato sauce
      • ½ onion, finely chopped
      • 2 garlic cloves, chopped
      • 2 teaspoons fresh parsley, chopped
      • 2 teaspoons chives, finely chopped
      • 1 cup oats
      • 2 eggs, beaten
      • ½ teaspoon salt
      • 1 tablespoon olive oil

      Method:


      1. Drain the fish and make sure it is drained well.
      2. Add the onion, garlic, herbs, and salt.
      3. Blend the oats in blender and add the fish mixture.
      4. Add the beaten eggs.
      5. Form 6 patties or cakes.
      6. Heat the oil in a pan and fry the fish cakes until brown.
      7. Serves 6.

      Brinjal pasta


      Ingredients:


      • 3 brinjals or aubergines
      • 120ml olive oil
      • 5 garlic cloves
      • 2 x 400g tins chopped tomato
      • 20g basil leaves, teared
      • 1 teaspoon dried organum
      • 1 teaspoon sugar or xylitol
      • 300g spaghetti
      • 45g parmesan cheese
      • salt and pepper

      Method:


      1. Preheat the oven to 220°C (428°F).
      2. Cut the brinjal in rings, 1cm thick. Place on a baking tray and cover with 75ml olive oil, pepper and ¼ teaspoon salt.
      3. Bake brinjal for 30-35 minutes until golden brown. Let it cool down
      4. Heat 2 tablespoons olive oil in pan, add garlic, tomatoes, organum, sugar, or xylitol and ½ teaspoon salt. Simmer for 10 minutes until the sauce starts to thicken. Add the brinjal and simmer for 5 minutes.
      5. Cook the spaghetti al dente.
      6. Add to the pasta sauce the basil leaves and ⅔ of the parmesan cheese.
      7. Serve the spaghetti with the pasta sauce and rest of the parmesan cheese.
      8. Serves 6.

      Seville chicken


      Ingredients:


      • 4-5 chicken breasts
      • 1 teaspoon dried thyme
      • salt and pepper to taste
      • 1 tablespoon orange marmalade
      • olive oil
      • ½ cup white wine
      • ½ cup orange juice
      • ¼ cup chicken stock
      • 1 yellow pepper, strips
      • 1½ cup red cabbage, finely chopped
      • 1½ cup red cabbage, finely chopped
      • 1½ cup cabbage, finely chopped
      • 1½ cup baby spinach
      • 1 cup black olives
      • Salad dressing:
      • ¼ cup olive oil
      • 2 tablespoons orange juice
      • salt and pepper to taste

      Method:


      1. Season the chicken with thyme, salt, and pepper
      2. Spread the marmalade over the chicken.
      3. Heat the oil and fry the chicken until brown.
      4. Add to the chicken the wine, stock, orange juice and simmer until done.
      5. Remove from the heat and set aside.
      6. Mix the peppers, cabbage, red cabbage, spinach, and olives for the salad.
      7. Mix all the dressing ingredients and pour over the salad and mix well.
      8. Makes 4 portions.

      Mediterranean fish salad


      Ingredients:


      • 1 lettuce
      • 225g green beans
      • 225g baby potatoes
      • 4 eggs, boiled and quartered
      • 1 green pepper, strips
      • 1 onion, chopped
      • 1 x 200g tin tuna, drained
      • 50g feta cheese
      • 8 cherry tomatoes, halved
      • 50g black olives
      • Salad dressing:
      • 3 tablespoons olive oil
      • 2 tablespoons white wine vinegar
      • 4 tablespoons lemon juice
      • 1 lemon zest
      • 1 teaspoon Dijon mustard
      • 1 teaspoon sugar or honey or xylitol
      • salt and pepper to taste

      Method:


      1. Add the lettuce to a bowl.
      2. Cook the green beans for 8 minutes in saltwater until cooked and set aside to cool.
      3. Cook baby potatoes in saltwater until done and set aside to cool.
      4. Arrange the green beans, potatoes, eggs, peppers, and onion on the lettuce. Add the tuna, feta cheese, tomatoes. Sprinkle the olives on top.
      5. Mix all the ingredients for the dressing, pour over the salad, and serve.
      6. Serves 4.

      Broccoli, tomato and olive salad


      Ingredients:


      • 3 cups broccoli florets
      • 1 cup cherry tomatoes, halved
      • 1 garlic clove, chopped
      • ½ lemon, juice
      • 2 tablespoons olive oil
      • 15 pitted black olives
      • 1 teaspoon lemon zest
      • 1 teaspoon sesame seeds, roasted
      • Salad dressing:
      • 2 tablespoons olive oil
      • ½ teaspoon red wine vinegar
      • ¼ teaspoon honey
      • ¼ teaspoon dried organum

      Method:


      1. Preheat the oven to 180°C (356°F).
      2. Mix the broccoli, tomatoes, garlic, lemon juice, and olive oil. Make sure all the vegetables are covered with the oil.
      3. Bake the vegetables in an oven dish until the broccoli starts to brown, but not too soft. Set aside to cool.
      4. Add the olives and mix.
      5. Mix the salad dressing.
      6. Just before serving pour the salad dressing over the salad. Sprinkle the lemon juice and sesame seeds over the salad.
      7. Serve at room temperature.
      8. Serves 8-10.

      Izmir Koftes


      Ingredients:


      • 3 slices brown bread, crusts remove
      • ¼ cup water
      • 1 egg
      • salt and pepper to taste
      • 500g mince-meat, lamb or beef
      • 2 garlic cloves, chopped
      • 1 tablespoon cumin
      • 2 feta rounds, cubed
      • ½ cup flour
      • olive oil for frying
      • Greek yoghurt
      • Sauce:
      • 1 tablespoon olive oil
      • 1 teaspoon cumin seeds
      • 1 x 400g tin tomatoes
      • 16 green olives
      • ½ cup water
      • 1 tablespoon tomato puree
      • 1 tablespoon dried organum
      • salt and pepper

      Method:


      1. Soak the bread in water for 5 minutes.
      2. Wisk the egg in a mixing bowl.
      3. Press the water out of the bread and add the bread to the egg. Season with salt and pepper.
      4. Add the mince, garlic and cumin to the bread and egg mixture and mix well.
      5. Roll balls with the mince-meat. With your finger make an indent in the meatball and put a small piece of the feta cheese inside and close it off.
      6. Roll each meatball in the flour.
      7. Heat the olive oil in a pan and fry the meatballs until brown.
      8. Remove the meatballs and set on kitchen towel.
      9. Make the sauce: fry the cumin seeds in olive oil for a few seconds, add the tomato, olives, water, and tomato puree and stir.
      10. Add the meatballs to the sauce and simmer for 5 minutes.
      11. Serves with Greek yoghurt.
      12. Serves 4.

      Briam vegetables


      Ingredients:


      • 1 medium brinjal, sliced in circles
      • 1 green pepper, strips
      • 1 red pepper, strips
      • 1 yellow pepper strips
      • 4-5 baby marrows, cut length wise
      • 1 red onion, chopped
      • olive oil
      • 2 tablespoons fresh dill
      • 2 tablespoons fresh parsley
      • 2 garlic cloves, chopped
      • salt and pepper to taste
      • ¾ cup tin tomatoes
      • fresh parsley for garnish

      Method:


      1. Preheat oven to 180°C (356°F).
      2. Arrange the brinjal, peppers, baby marrow and onion in an oven dish. Pour olive oil over the vegetables and make sure it is well covered.
      3. Add the dill, parsley, garlic, salt, and pepper and mix well.
      4. Add the tomatoes and mix.
      5. Cover the oven dish with foil and bake for 90 minutes.
      6. Garnish with parsley.
      7. Serves 4.

      Spanish chickpea and chorizo soup


      Ingredients:


      • olive oil
      • 150g chorizo, small cubes
      • 1 onion chopped
      • 1 garlic clove, chopped
      • 2 celery stalks
      • 500g fresh spinach, washed and chopped
      • 8 fresh tomatoes, chopped
      • 1 x 410g chickpeas
      • 1.3 litre chicken stock
      • salt and pepper to taste
      • 55g ham or prosciutto or smoked ham, chopped

      Method:


      1. Add olive oil and chorizo to a pot and fry for 5 minutes.
      2. Add the onion, garlic, and celery.
      3. Simmer slowly for 15-20 minutes with a lid on.
      4. Add the spinach, tomatoes, chickpeas and chicken stock and simmer for 40 minutes.
      5. Puree a ⅓ of the soup mixture with a blender. Add the pureed soup back to the remaining soup in the pot.
      6. Season with salt and pepper. Just before serving add the ham and stir well.
      7. Serves 4.

      Spanish fish


      Ingredients:


      • 1 teaspoon olive oil
      • 1 celery stalk, chopped
      • 1 onion, chopped
      • 1 garlic clove, chopped
      • 1 x 410g tin tomatoes
      • 1 x 410g tin butter bean, drained and washed
      • 1 teaspoon chilli, chopped
      • ½ cup dry white wine
      • 500g white fish fillets, cubed
      • 2 tablespoons fresh parsley, chopped
      • salt and pepper

      Method:


      1. Heat the olive oil and fry the onion, celery, and garlic until done.
      2. Add the tomato, chilli and beans and simmer for 10 minutes.
      3. In the meanwhile, heat the white wine in a separate pot. Poach the fish in the warm wine for 5 minutes or until done.
      4. Combine the fish, tomato, and beans mixtures.
      5. Season with parsley, salt, and pepper.
      6. Serve immediately.
      7. Serves 4.

      Stuffed butter squash


      Ingredients:


      • 2 butter squash, halved and pips removed
      • ½ cup frozen peas
      • 1 cup spinach, chopped
      • 1 tablespoon olive oil
      • ⅓ cup feta, crumbled
      • salt and pepper to taste
      • 2 tablespoons breadcrumbs

      Method:


      1. Cook the butter squash until cooked.
      2. Heat the oil and fry the spinach until welted.
      3. Add the peas.
      4. Add the feta once the vegetables are warm, stir and remove from the heat.
      5. Season with salt and pepper.
      6. Add the filling to the butter squash and sprinkle the breadcrumbs over.
      7. Serves 4.

      Spinach and raisin salad

      Ingredients:


      • 1½ cup seedless raisins
      • 2 tablespoons flaked almonds
      • 2 slices white bread, remove crust, ciabatta, or sourdough
      • 4 tablespoons olive oil
      • ½ teaspoon garlic, chopped
      • 2-3 cups baby spinach

      Method:


      1. Add the raisins to a bowl with boiling water and soak for 10 minutes.
      2. Dry fry the almonds in a pan until light brown.
      3. Cubed the bread to make croutons.
      4. Fry the bread cubes in 2 tablespoons olive oil until golden brown and set aside to cool.
      5. Drain the raisins.
      6. Mix the rest of the olive oil and garlic.
      7. In a salad bowl mix the spinach, raisins, almonds and pour the garlic oil over the salad.
      8. Before serving sprinkle the croutons on top of salad.
      9. Serves 4.

      Pomodoro pasta


      Ingredients:


      • 12 dried tomatoes
      • ¼ cup white wine
      • 6 cups penne pasta
      • 1 tablespoon olive oil
      • ½ teaspoon garlic, chopped
      • ½ cup tomatoes, chopped
      • 2 lemons, zest
      • 2 lemons, juice
      • ½ cup black olives, pitted
      • 4 tablespoons chopped basil
      • 6 tablespoons olive oil
      • 2 tablespoons white wine vinegar
      • ½ teaspoon dried organum
      • ½ teaspoon whole grain mustard
      • ½ teaspoon honey
      • salt and pepper to taste
      • ½ cup parmesan slices

      Method:


      1. Soak the dried tomatoes in white wine for 30 minutes.
      2. Cut the tomato in small pieces, once soaked.
      3. Cook the pasta, drain, and set aside.
      4. Heat 1 tablespoon olive oil add the garlic, tomato and fry until the tomatoes are soft.
      5. Add the dried tomato, lemon zests, olives, basil, white wine that the tomatoes were soaked in and the lemon juice. Simmer for 7 minutes.
      6. Stir the pasta in.
      7. In a separate bowl mix 6 tablespoon olive oil, white wine vinegar, organum, mustard, honey, salt, and pepper.
      8. Pour the sauce over the pasta and mix well.
      9. Before serving sprinkle the parmesan cheese over the pasta.
      10. Serves 6.

        Pesto fish


        Ingredients:


        • 1 tablespoon olive oil
        • 1 onion, chopped
        • 1 red pepper, cubed
        • ½ cup sundried tomato or basil pesto
        • 1 x 410g tin butter beans, drained and washed
        • 500g white fish fillets, cubed
        • salt and pepper

        Method:


        1. Heat the oil and fry the onion and red pepper until browned.
        2. Add the fish and fry for 5 minutes.
        3. Stir in the butter beans and pesto, season with salt and pepper.
        4. Turn the stove off, put a lid on the pan and let it steam for 3 minutes.
        5. Serve immediately.
        6. Serves 4.

        Chicken cacciatore


        Ingredients:


        • 1 teaspoon olive oil
        • 6 chicken breasts
        • 1 x 200g bacon, chopped
        • 1 onion chopped
        • 1 garlic clove, chopped
        • 2 carrots, chopped
        • 2 celery stalks, chopped
        • 2½ cups mushrooms, quartered
        • 1 x 410g tin tomatoes
        • 4 tablespoons tomato puree
        • 1 teaspoon chilli, chopped
        • 1 cup dry white wine
        • ½ cup chicken stock
        • 5 sprigs fresh thyme
        • 2 tablespoons fresh sage, chopped
        • 1 cup black olives
        • salt and pepper

        Method:


        1. Heat the olive oil and brown the chicken pieces. Remove from heat and set aside.
        2. Add the bacon and fry for 5 minutes.
        3. Add the onions, carrots, celery and cook for 10 minutes.
        4. Stir in the mushrooms, garlic and wine, simmer for 5 minutes.
        5. Add the tomatoes, tomato puree, chicken stock, rosemary, sage, and olives. Transfer the chicken back into the pan.
        6. Let it simmer for 15 minutes.
        7. Remove the lid and season with salt and pepper. Let it simmer for another 25 minutes.
        8. Serves 4.

        Kleftiko lamb


        Ingredients:


        • 1.5kg leg of lamb
        • 1 garlic clove, chopped
        • 8 tablespoons olive oil
        • flour
        • salt and pepper to taste
        • 3-4 celery stalks, chopped
        • 3-4 carrots, chopped
        • 1 onion, chopped
        • 3-4 sprigs fresh rosemary
        • ½ lemon, quartered
        • 4 tablespoons balsamic vinegar
        • 2-3 cups red wine

        Method:


        1. Preheat the oven to 170°C (338°F).
        2. Make 6 small incisions into the leg of lamb and fill with garlic.
        3. Rub the lamb with olive oil.
        4. Cover the lamb with flour, salt, and pepper.
        5. Put the lamb into an oven dish, arrange the vegetables, rosemary, and lemons around the lamb.
        6. Pour the balsamic vinegar over the lamb and add 2 cups red wine.
        7. Cover with foil or lid and bake for 2 hours. Turn the lamb over and bake another 2 hours.
        8. Look every hour if there is enough liquid, if not add another glass of red wine.
        9. When done pull the lamb into pieces and pour the sauce over the meat.
        10. Serve warm.
        11. Palm size portions.

        Recipes from:

        - All kinds of healthy dishes, The Mediterranean way; Chantal Lascaris

        - Quick and simple recipes: Mediterranean; Catherine Atkinson

        - Breakfast recipes: https://www.thekitchn.com/mediterranean-diet-breakfast-recipes-22926199

        - Olive tomato: https://www.olivetomato.com/complete-guide-authentic-mediterranean-diet/