LET THE FOOD BE THY MEDICINE AND LET THE MEDICINE BE THY FOOD Hippocrates , 4th cen BC "About Food"




5.06.2010

MEDITTERENEAN DIET -SALADS and SAUSES

GREEK SALAD (HORIATIKI) (servings 4)
Ingredients:
1 Handful capers To taste
1 item cucumber
1 1/2 cups crumbled feta cheese
1 item green pepper
1/2 cup olive oil
1 handful olives
1 item onion
1 pinch oregano to taste
1 pinch salt to taste
3 medium tomatoes ripe

Directions:
Cut the vegetables in slices and mix in a large salad bowl gently. Top with the olives, capers and oregano and cover with "crumbled" feta cheese. Pour the olive oil evenly.
Chill untill serving.


ROMAINE LETTUCE SALAD (Salata Marouli ) Servings:4
INGREDIENTS
1 head Romaine lettuce
3-4 Scallions, chopped
1 bulb fennel, sliced
2-3 tbsp Fresh chopped dill (if it is desired)
Olive oil
Vinegar
Salt
Ripe tomato (if it is desired)

Directions:
Wash the lettuce leaves very well under water. Chop the lettuce and put it in a large bowl. Add the dill. Trim tops of fennel bulb and quarter lengthwise. Add salt, olive oil, and a little extra vinegar to taste. a little extra vinegar)


CABBAGE SALAD (Lahano Salata)(servings 4)

INGREDIENTS
1 head Cabbage
2-3 cloves Carrots
Olive oil
Vinegar or lemon juice
Salt
Pepper
1-2 cloves of garlic (optional)


Directions:


Cut the cabbage in half and discard the outer tough leaves and the inner core. Cut each half into quarters and wash under cold water. Place each quarter on its side and slice very thin slices with a sharp knife.Grate the carrots using a box grater or mandolin.Place cabbage and carrots in a bowl and dress it with salt, pepper, oil and vinegar or lemon to taste. Toss well and serve. Olives may be used as a garnish. Traditionally, this salad has a tart flavor (extra vinegar or lemon juice).

TUNA SALAD (servings 4)

INGREDIENTS
2 tablespoons lemon juice
4 tablespoons extra-virgin olive oil
2 tablespoons chopped fresh parsley leaves
3 scallions, white and green parts, chopped
6 kalamata or other large black olives, pitted and coarsely chopped
2 6-ounce cans tuna in olive oil
1 medium head romaine lettuce, washed, dried, and torn into bite-size pieces
salt to taste

Direction:
Mix together the lemon juice, olive oil, and salt in a small bowl. Combine the parsley, scallions, olives, and tuna in a medium-size bowl. Pour the dressing over the salad and toss to coat.Divide the lettuce leaves among 4 plates. Top with the tuna salad. Serve immediately.
PESTO SAUSE



PESTO SAUSE
INGREDIENTS

3 cups fresh basil leaves
2 cloves garlic, peeled
2 tablespoons pine nuts (or alternatively almonds or walnut)
1/4 teaspoon see salt
1/2 cup extra-virgin olive oil
1/4 cup grated Parmesan cheese


Directions:

Wash the basil leaves, discard the stems, and dry thoroughly. In a blender, add garlic, pine nuts, and salt and stir for approximately 15 seconds. Add basil leaves and then drizzle in the olive oil to create a coarse mash. Add the Parmesan cheese and pulse to combine.
*The pesto will keep for up to 4 weeks in a covered container in the refrigerator. Pour a thin layer of olive oil on top of the pesto to prevent discoloration.
** Before using pesto sause with pastas heat oil in a saucepan with ¼ chopped onions ant stir 3 tablospoons pesto for about 5 minutes.

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