Amazing Green Beans with Fresh Ginger and Nori Seaweed

I just made this delicious dish of green beans. I sauteed garlic and onions of course. Then chopped up a couple cups of purple cabbage with olive oil. I added about 4 potatoes cubed. After I cleaned the green beans and clipped off the ends I threw them in the pot along with about 2 cups of water. I then grated about 1/2 cup of fresh ginger and broke in two sheets of dried nori seaweed. Last but not least I chopped in some parsley. Cover and simmer for about 20 minutes. The ginger and the nori blend for the most amazing taste.

The Abundance of the Autumn Harvest!

I try to keep basic vegetables stocked in refrigerator as much as possible. Leek and cabbage are so nutritious especially for skin and nails. You can chop a small amount in a dish without anyone really knowing. This way you are still reaping the benefits of these nutritious vegetables. My father always said that if your plate was colorful it had to be healthy!

Vegetable Medley Greek Style: Tourlou

The variations for this dish are endless. In Greece, oregano or dill is used to season this meal and always with loads of lemon juice!

End of Summer Vegetable Medley

This is the first morning here in South Carolina where I've needed to wear a sweater. To me this marks the end of summer. Summer drags on down here with 80 degree days but cooler evenings. Vegetables are still in abundance and I wanted to share my last summer meal with you. Basically it is a "One-Pot-Wonder" except in a pan. You just chop vegetables of your choice into the pan, add water, season, and drizzle with olive oil and lemon. This time I made a daring change to my typical zucchini, potato, red pepper, tomato and carrot medley and added cabbage. It was an interesting twist that added beautiful color and flavor. I also chop parley and dill along with my basic onions and garlic. Mix well with olive oil. Add water, salt and pepper. Sometimes I even add Swiss chard to this recipe. Bake at 350 for about an hour. It's very simple yet abundantly nutritious.

Roasted Red Peppers

You won't believe how easy it will be to prepare this tasty and nutritious side dish for your summer table! Literally, take a red pepper and put it on the grill. After about 40 minutes, take the pepper carefully off because it will be soft and juicy. Let it cool for a while. Then peel off the skin and wipe away the seeds. Place in a bowl and soak in olive oil. If your not vigilant, there will be no pepper left by the time the meal is served because they are so easy to slip in your mouth. The taste is succulent, slightly sweet yet with a woody undertone. Enjoy!

Spanachorizo

"Hope you're well. We have to catch up soon. I have a ton of food pics to send you, but I took most with my new Canon G10 Nicole got me for our anniversary back in April. Oh, and don't make any plans for the weekend of Nov. 14th. Ciao, Telly"

When Telly whips up Greek Spinach and Rice dish, you'd better wish you are invited over! The photos speak for themselves!

It's a beautiful day for Caprese!

I know I haven't blogged in a while. Summer is just as hectic as the school season except with better weather. Today I came home for a quick lunch before running errands. I saw that there were fresh local tomatoes on the counter and last night I had picked up fresh mozerella made in Italy, on my way home from work. I ran out to the back porch and picked about 10 basil leaves and began slicing the tomatoes. Within 5 minutes, lunch was ready. I topped the sliced tomatoes with slices of the fresh mozerella, drizzled with olive oil and fresh pepper. This is healthy and refreshing. It's a beautiful day for Caprese!

Revithia or Mt. Athos Soup

Revithia is chick pea soup. It is a remarkably easy and tasty one-pot-wonder, filled with nutrients and fiber. Basically all you need are dried chick peas, 2 onions, olive oil, salt and lemon. Because it is Lent, Greek Orthodox Christians fast from meat and dairy, so we are always looking for something vegan to eat. In Northern Greece, there is a peninsula that is dedicated to the Mother of God. There are many monasteries where monks are praying and fasting. This soup is called Mt. Athos soup because it likely originated at one of these monasteries.

Take 3 cups of dried chick peas and soak in water for at least 6 hours. You will notice them swell and absorb most of the water. It is best if they are fully covered by the water until you are ready to cook. Next chop 2 large onions and begin to saute in olive oil. Do not brown. Then add the soaked chick peas (after rinsing). Fill the pot with enough water to cover the chick peas but not more. Now simmer for 2 hours or until tender. Keep checking to make sure the chick peas are covered with water. Once tender, serve with salt and drizzled with olive oil. Squeeze fresh lemon to taste. Note: Never salt legumes while cooking. The salt hardens the shell of the legume and they'll never soften. Enjoy!

Amazing Leftovers

I couldn't resist! Even Telly's left-overs look amazing. Did I tell you he owns a Greek restaurant in Colorado. Actually Telly and Jake, our other brother, own it together. It's called creatively, "Jake and Telly's Greek Cuisine and Wine Bar". They've been cited several times in Wine Spectator Magazine for their amazing wine selection. It's in Colorado Springs in Olde Colorado City. Check it out if you are ever in the area. It has an amazing patio view of Pikes Peak, The Springs' own 14er!

Telly's Gluten Free Pizza

Hi Maria, I made gluten free pizza last night from scratch. The pizza is topped with roasted butternut squash (seasoned with olive oil, cinnamon, cumin and nutmeg), carmelized onions, Colorado Sheeps cheese, and fresh Parsley. I hope you are well. Miss you. Ciao, Telly P.S. I paired it with a 2004 Tsantali Organic Assyrtico from Northern Greece which is still showing great for a 5 year old White.

Beets and Beet Tops

It's very simple. You wash three beets. Cut the stems off and put the beets in a small sauce pan 1/3 filled with water. the beets do not have to be submerged entirely. Add a little salt to the water and put the lid on the sauce pan. Simmer until tender about an hour. The water should be at a slow boil. Next wash the greens that were the stems of the beets carefully. Then place them in a shallow pan. You may cut them to fit better or just bend them to fit in. Add enough water to fill the pan about 1/4 full. Place the lid on and simmer (slow boil) until tender. This may be about 35 minutes. Your fork should go in the stems very easily. When the beets and beet tops are tender, strain and place in a bowl. In the old country (Greece) our grandparents would drink the broth from the beets and the beet tops. I do it all the time. You know it's got to be good for you! To serve the beets, salt, pepper and drizzle with olive oil. Greek style is to add lemon juice and some even raw garlic to the beets. This dish is extremely healthy and should become a weekly habit. Enjoy!

Soup Base

First of all, when you walk into a kitchen when someone is sauteeing garlic and onions in olive oil, you realize deep inside yourself that it will all be okay. The world may be falling apart but this simple aroma brings us back to what really matters. So, I thought I'd tell you just how simple it is to make any soup or stew without adding boullion or canned broth.

It always starts with an onion and olive oil. I never leave out garlic, even just one will add flavor. Telly always (most of the time) uses diced carrots and now so do I. Throw those three ingedients and sautee with olive oil on medium high.

Now I have a secret ingredient...cabbage, either purple or green, savoy or regular. You might not like cabbage and think this will ruin the taste but I say it adds flavor that is not distinguisable. Just take about 1/8 of a head and chop it very small and throw it in the sautee. Cabbage is so good for the skin. It has silicon and other minerals that are hard to find in other veggies. It also adds a slightly sweet taste to your dish. I remember my mother always adding a pinch of sugar to dishes to balance the flavors. Now I just add a little cabbage.

Telly has another vegetable that he loves to add to his base. Swiss chard! Again, just take 2 large leaves, chop, and sautee. This green leafy vegetable is loaded with vitamins and minerals. It adds color and flavor.

Last but not least, one can always add parsley to every dish. Again, the health benefits are fantastic and color and flavor go along with it.

Now you have your base! You can make anything : )

Osteoporosis

OSTEOPOROSIS FACTS Why eating vegetables are better for you than animal products.

Osteoporosis most affects post-menopausal women.
American women aged 50 and older have one of the highest rates of hip fractures in the world. (Campbell, 9. 204) Americans consume more cows’ milk than most of the countries in the world. Australia and New Zealand have higher rates of hip fractures and are the only two countries that drink even more cow’s milk than the US.

The rate of hip fractures is a reliable indicator of osteoporosis. In 1992, Yale University School of Medicine conducted a study where the subjects were women over the age of 50. Seventy percent of the fracture rate was attributed to animal protein consumption. Yale University researchers explained that animal protein increases the acid in the blood and tissues. The body’s reaction to the acid is to try to balance it by neutralizing the acid.

The body uses calcium to neutralize the acid. Calcium is basic. The theory from the Yale researchers is that the calcium is pulled from the bones in order to neutralize the blood. The calcium loss weakens the bones putting them at risk for fracture.
This theory was first suggested in the 1880’s and again in the 1920’s. It is a well known fact that animal proteins increase acid levels in the blood. Also, it is a known fact that with this acidic environment, the amount of calcium in the urine is increased. “Doubling protein intake (mostly animal-based) from 35-78 g/day causes an alarming 50% increase in urinary calcium (Campbell, 206). Average Americans intake 70-100 grams of animal protein per day.

A study funded by the Atkins Center also found that people using the Atkins diet excreted 50% more calcium in their urine after 6 months on the diet (Campbell, p. 206).

In 2000, the Medical University of California at San Francisco did a study comparing vegetable to animal protein to bone fractures. They found there were virtually no fractures with those consuming vegetable proteins!

The Study of Osteoporotic Fractures Research Group at the University of California also published a study characterizing women’s diets by the proportions of animal versus plant protein. After 7 years of observation, the women with the highest ratio of animal protein intake to vegetable protein intake had 3.7 times more bone fractures than women with the lowest ratios (Campbell, p. 207). The study stated that women with the highest ratio of animal protein, lost bone 4 times as fast as the other women.

Studies show that eating a primarily vegetable based diet decreases your risk of osteoporosis!

Campbell, T. (2004). The China Study, pp.204-210.

Constipation

Constipation

It’s embarrassing, uncomfortable, and irritating and it affects over 4 million people in the United States regularly!

What can we do about it? It’s important to understand the possible reasons behind it and why it is important to eliminate properly and on a regular basis.
Americans tend to eat a higher ratio of meat, dairy, and bread and while eating very little fruits and vegetables. For this reason little dietary fiber is consumed. At the same time Americans tend to drink soft drinks or juices over water. With these two actions combined, constipation is bound to happen (pun intended!) As well, the disproportion of animal products and vegetables upsets the normal balance of bacteria in the bowel.

It is important to eliminate large, formed, moist stools every day. For one, it is our bowel that absorbs nutrients. The small intestines have the incredible job of breaking down and distributing nutrients from food to all of our body. The small intestine consists of the duodenum where absorption of minerals takes place. Next is the jejunum where water soluble vitamins, carbohydrates, and proteins are absorbed. Lastly, the ileum is where fat soluble vitamins, fat, and cholesterol are absorbed. By the time food passes to the large intestine or the colon, water and some final electrolytes are absorbed. It is here that what is remaining waits to be eliminated. This is the waste products of what was eaten. While it is sitting here, bacteria are continuing to break it down.

The types of foods eaten determine the health of the large intestine. A diet high in fiber helps aid in the proper breakdown of waste products and also the proper elimination of wastes and toxins from the body. Putting it bluntly, if we do not eliminate our wastes, they start to be reabsorbed back into the blood stream, back up into the small intestines and begin burdening the liver, pancreas, and gall bladder. There are an estimated 148,000 annual cases of colorectal cancer in the United States! ( 107,300 annual cases of colon cancer and 41,000 annual cases of rectum cancer (SEER 2002 estimate).

What we can do!/strong

Eat a balanced diet of whole foods including fresh vegetables, fruits, legumes, and whole grains.

• Drink a glass of warm water upon arising from sleep to stimulate the bowel.
• Drink plenty of water throughout the day.
• Supplement with a whole food vitamin being sure to include magnesium and vitamin C.
• Add ground flax seed to baked goods, sprinkle over cereal or yogurt.
• Alternate psyllium with Triphala, (an Ayurvedic herb) to assist in elimination and bowel cleansing
• Take a pro-biotic supplement to balance the bacteria in the bowel.

What's For Dinner?

I got this giant zucchini from a Biodynamic Winegrower in Drycreek Valley, Sonona and made the Zucchini Parmisano with quinoa flower and a tomato, fennel, basil, sauce served over pasta. Ciao, Telly

Telly's hungry. Let's Eat!

Nicole just made Gigantes which she will finish with feta and serve Greek Lemon Patates. Yiasou.