The magic and complexity of Hellenic cuisine come from flavors steeped in the history and traditions of the Greeks. As part of the Mediterranean, it shares many similar ingredients from the rich soil and bodies of water surrounding the Mediterranean Sea. Olive oil is distinctly one of these shared ingredients, pressed from olives indigenous to the area and providing that essential Greek taste and the richness of nature. http://www.gourmetrecipe.com http://www.gourmandia.com

1. Greek Recipes
As with the gods in mythology, the Greeks have left their mark in the world with their
food. Characteristic ingredients in Greek cookery are olives, tomatoes, cheese, yogurt,
and eggplant. Meats like fish, poultry, and rabbit are also available to eat as well as
lamb and goat. This is not only a diet with variety of flavors but also one of the
healthiest in the world. Most restaurants serving healthy food have influences from
this cuisine. Despite the fact that this is healthy, Greek cuisine is far from bland.
Herbs and spices, plus ingredients like olives, lemon, and garlic are maximized to
produce dishes which delight the taste buds and the nostrils with their distinct
aromas.
The popular pita bread is a usual starter or starch source and can be dipped in tzatziki
sauce, a sauce made from yogurt, cucumber, lemon, and mint. For fast meals, meats
and vegetables can be drizzled with tzatziki sauce and wrapped with pita bread for
gyros, a popular sandwich. Vegetable lovers will love the Greek salad, a classic dish of
greens, lettuce, olives, feta cheese, and dressing, which can be a light and healthy
lunch or accompanied by grilled meat such as grilled lamb or chicken. A must-try is
kalamata olives, marinated for a period of time before enjoying as an appetizer before
a meal.
With a lot of coastline surrounding the country, there are a lot of seafood choices to
choose from such as fish (sardines, anchovies, mackerel), squid (served whole and
grilled when fresh), and lobster. Sardines may be eaten as appetizers or as main
course, grilled or fried. Some seafood may be tossed in with pasta or pizza or on
bread or sandwiches.
For the sweet tooth, there is dessert to end the meal. Honey and nuts are popular
ingredients in Greek cuisine. Baklava, a dessert made from layering phyllo pastries
filled with nuts and drenching it with honey uses these two popular dessert
ingredients. Most cookies and cakes are topped with both nuts and honey. An
ingredient for dips, yogurt has its place in the dessert section. Yogurt may be eaten
with a spoon, like ice cream and sweetened with syrup or honey. Fruits may be added
also as toppings, either fresh, ripe, unripe, or boiled fruits in syrup, like preserves.
This cuisine is a constantly growing cuisine, and as it serves inspiration to some
healthy menus from restaurants, there will be more dishes derived from traditional
Greek food. There may be some Greek foods that may be fused with traditional

2. dishes from other nations and cultures to make a new and delectable dish to try that’s
healthy and tasty at the same time.
Lower-Fat Hummus with Raw Vegetables
Nutritional educator Mary Tafi developed this recipe for her Eat a Rainbow™ program
in Malibu, Calif. The yogurt replaces the olive oil and some of the high-fat tahini. This
is a perfect way to help kids eat more fresh veggies!
Servings: 6
Preparation Time: 10 minutes
Difficulty Level: Easy
Ingredients:
1 large clove garlic, 1 (15-ounce) can garbanzo beans (chickpeas)(drained), 2
tablespoons plain nonfat yogurt, 2 tablespoons tahini (sesame seed paste), 1/2 a
lemon, juiced, 1 teaspoon ground cumin, 1/2 teaspoon kosher salt, For dipping:
Toasted pita bread wedges or veggies (beet slices, broccoli florets, carrot sticks, cherry
tomatoes)
Preparation Instructions:
Mince garlic in food processor. Add beans, yogurt, tahini, lemon juice, cumin and salt,
and blend until a coarse puree forms, occasionally scraping down sides of work bowl.
Transfer to small bowl. (Can be prepared 3 days ahead.) Cover and refrigerate. Bring
to room temperature before serving. Serve hummus with fresh raw vegetables for
dipping.

3. Greek Pasta Salad
This Greek-inspired pasta salad packs a punch with a fresh lime-juice dressing. Make it
with whole-wheat pasta for a healthier salad.
Servings: 4-6
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Difficulty Level: Easy
Ingredients:
1 box (16 oz.) whole-wheat penne pasta, 1 small red onion, chopped, 1 medium
cucumber(sliced), 2 cups cherry or grape tomatoes(halved), 1/4 cup each black and
green olives, 6 oz. feta cheese(crumbled), 1 tbsp. lime juice, preferably fresh, 1/3 cup
olive oil, 1/4 tsp. coarse ground black pepper, 1/2 tsp. dried oregano, 2 small cloves
garlic(minced)
Preparation Instructions:
Cook pasta according to package directions. While pasta is cooking, mix the vegetables
together in a large mixing bowl. Add cheese. When pasta is ready, drain liquid and add
pasta to the bowl. In a small bowl, combine remaining ingredients. Whisk together
thoroughly. Pour over pasta. Stir until salad ingredients are well blended. Serve.
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