18 Greek recipes - the nutritional value of the Mediterranean... by Dimitris Bertzeletos

To Reheat: Either warm up this rice in the microwave, or add to a skillet with a little oil and water.

To Freeze: This freezes great in a freezer-safe airtight container for up to 4-6 months.

To Store: Keep leftover rice in an airtight container in the refrigerator for up to 3-5 days.

You can measure out the spices and chop the fresh herbs if you want to get ahead the day before.

To Prep-Ahead: This rice is best if made just before serving.

The recipe you’ll find below is already gluten-free, vegetarian, vegan, and dairy-free as written. Here are some adjustments and substitutions you can make to help it fit your other dietary requirements: Remove from the heat and mix in chopped cilantro, parsley, and toasted pine nuts. Bring to a boil, cover, reduce heat to low, and simmer for 20 minutes. Here are a few tips for how to make the most of it. Stir well and scrape the bottom of the pot to release any bits that are stuck. Making the Most of the Recipe Nutrition Analyzer The nutrition facts label is useful if you're tracking calories or just want to be more informed about your diet, but this recipe calculator is also helpful for making smarter food decisions. Mix in turmeric, cumin, paprika, and salt until combined.

Once the onion becomes translucent, add crushed garlic and cook for another minute. Start by adding oil and diced onion to a medium-sized pot over medium heat. These are some of the superstar foods in this delicious health-promoting diet.These are the steps to follow to make this Mediterranean rice recipe: But the area has also been a point of convergence for many different cultures this means that typical Mediterranean foods include native ingredients as well as those imported long ago from other regions. Olive trees, vineyards, and wheat have always been part of the Mediterranean region.

Key healthy ingredients in Greek food and the Mediterranean diet Credit: Paasikivi /Wikimedia Commons/ CC-BY-SA-4.0Īs an integral part and expression of the local culture, the Mediterranean diet is mostly based on home cooking using local ingredients. Some have even linked it to preventing depression. Minimally processed foods, which are a staple in the Greek diet, also provide prebiotic fiber, which promotes intestinal health.Īccording to several studies, the Mediterranean diet is associated with reduced risk of several chronic diseases, including cancer, Parkinson’s disease, Alzheimer’s disease, type 2 diabetes and cardiovascular disease. Grains are whole or in the form of bread or pasta cooked al dente, which lowers the glycemic index. 18 Greek recipes - the nutritional value of the Mediterranean Sustainable Gastronomy (Mesogeios Gastronomy Book 1) eBook : Bertzeletos, Dimitris, Kathy Vamvouka, Panagiotis Varagiannis: Amazon.

18 Greek recipes - the nutritional value of the Mediterranean... by Dimitris Bertzeletos