Αντίγραφο από culinary press1

8/14/2019 culinary press1

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Introduction

As well as being one of lifes greatest pleasures, eating well is the mostimportant contribution that we can make to our ongoing health and well-being.

Its easy to take to take our eating habits for granted. Our tastes have been with

us for a long time. At some point though, it dawns on most of us that our chosen

diet and life style hold the key to the state of our body and mind. We need to

realize that the front line in the battle for the health of our being lies in our diet.

Most people agree that a well body is one that is free of serious

imbalances, excesses, toxins and diseases. To reach a level of whole health and

well being you simply need to realize that you have the ability to achieve a

balanced body and mind, by reviewing your dietary habits and lifestyle.

In actual fact healthy eating does not mean we mush restrict our pleasure

in food. Popular meals can be made much healthier, by simply preparing them in

a slightly different way.

Is an expression of the moment. I read once that cooking is the only

activity that actually involves all five senses with food we use sight, hearing,

smell, taste and touch.

Cooking there for is a form of art. Something found in the sole andbrought forward by the love for creation. a chef approaches a dish with an open

mind and the challenge of creating something new, unexpected and delightful.

One needs devotion patience and dedication when approaching a new way

of cooking.

Here are some tips to create a new dish.

Visual: in the presentation include varying natural shapes, sizes,

textures and colours.

Olfactory: make each product distinguishable from each other,

complement products with herbs, spices. Taste: let each item on the plate have its personality complement

the others. Have no dominating or offensive flavours.

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This pyramid, representing a healthy, traditional Mediterranean diet, is

based on the dietary traditions of Crete, much of the rest of Greece and southern

Italy circa 1960, structured in light of current nutrition research. The selection of

these regions and this time period as a basis for the design follows from three

considerations:

1. Recognition that the rates of chronic diseases were among the lowest in

the world and adult life expectancy was among the highest for thesepopulations at that time, even though medical services were limited;

2. Availability of data describing the character of food consumption patterns

of the areas at that time

3. The convergence of the dietary patterns revealed by these data and our

current understanding of optimal nutrition based on epidemiological

studies and clinical trials worldwide.

The design of the pyramid is not based solely on either the weight or the

percentage of energy (calories) that foods account for in the diet, but on a blendof these that is meant to give relative proportions and a general sense of

frequency of servings-as well as an indication of which foods to favor in a

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healthy Mediterranean-style diet. The pyramid describes a diet for most healthy

adults. Whether changes would need to be made for children, women in the

reproductive years, and other special population groups is an issue that needs

further consideration.

What is the Mediterranean diet?

There is on one Mediterranean diet. At least 16 countries border the

Mediterranean Sea. Diets vary between these countries and also between regions

within a country. Many differences in culture, ethnic, background, religion,

economy and agricultural production result in different diets.

The common Mediterranean diet has these characteristics:

1. High consumption of fruits, vegetables, bread and other cereals, potatoes,

beans, nuts and seeds. These are high in beneficial fibres and antioxidants,

which are protective against both heart disease and cancer. Indeed a recent

study in London in January 2006 showed that 5 servings a day of fruits

and vegetables reduced the risk of a heart stroke by 25 %.

2. Olive oil is an important monounsaturated fat source which can lower

total cholesterol and LDL Cholesterol and increase HDL Cholesterol. It is

also a source of antioxidants and Vitamin E.

3. Dairy products, fish and poultry are consumed in low to moderateamounts and little red meat is eaten.

4. Eggs are consumed zero to four times a week.

5. Mediterranean people consume 1-2 glasses of wine a day with meals. Red

wine is a rich source of flavonoid phenolics a type of antioxidants which

protects against the heart disease by increasing HDL Cholesterol and

preventing blood clotting.

6. Fish especially oily fish, such as salmon high in omega 3 fatty acids, a

type of polyunsaturated fat which can also lower cholesterol.

A European study published in the New England journal of medicine in

2003 follow more than 22,000 people living in Greece and investigating their

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eating habits. During the 4 years of the study researches found that the closer

people followed the Mediterranean Diet the less likely they were to die from

either heart disease or cancer.

On an international scale there is much discussion about, and deep interest

in, finding the ideal diet, which will improve the health of human beings

warding of illnesses. Ever since antiquity the traditional diets of Cretans seems

to be just such a one, including all the right ingredients.

The Greek island of Crete has always been identified with healing and

regeneration.

And once again, an ancient culture may offer lessons to people of today!!

Following scientific research and statistical analyses, the Cretan nutrition and

diet has been proven to promote health and longevity. It consists almost

exclusively of products that the people of Crete produce naturally.

Products that only the island of Crete and its ideal climatic conditions can

offer.

It is not only the unique in taste and quality Cretan products but also their

combination, which gives an enormous nutritional value and can be found in

every Cretan dish.

A comparative study among several developed countries, which began in

1960 on behalf of seven countries, has a group of about 700 Cretan men from

the countryside under medical observation, regularly checking the state of their

health: so far this group has had the lowest percentage of deaths caused by heart

attacks and different kinds of cancer.This study has also shown the Cretan population to be the longest living

one: when, in 1991, thirty one years after the beginning of the study, the Social

Health Sector of the University of Crete undertook the medical check-up of the

group, about 50% were found to be still alive as opposed to the rest of the six

participating countries where there wasn't a single survivor (even in the rest of

Greece)!Until recently the diet was simple and wholesome: olive oil, which

counted for the 1/3 of the individual's daily need in energy, but mainly cereals,

principally bread, pulses, vegetables and fruit and, to a lesser degree, cheese,

milk, eggs, fish and a little red wine with every meal.Taking into account the conditions of today's life, we would recommend a

return to the traditional Cretan eating habits.

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If someone decides to incorporate a Cretan-like diet, it is good to know

the following basics:

Use olive oil as the principal fat, replacing other fats and oils.

Drink a moderate consumption of wine, normally with meals; about one

to two glasses per day for men and one glass per day for women.

Eat fresh fruit as a typical daily dessert; limit sweets with a significant

amount of sugar and saturated fat.

Incorporate an abundance of food from plant sources, including fruits and

vegetables, breads and grains, beans, nuts, and seeds.

Eat minimally processed and seasonally fresh and locally grown foods.

Total dietary fat should range from less than 25 percent to over 35 percentof energy, with saturated fat no more than 7 to 8 percent of total calories.

Eat low to moderate amounts of cheese and yoghurt daily.

Consume low to moderate amounts of fish and poultry weekly; and limit

eggs from zero to four servings per week.

Only eat red meat a few times or just one time per month

The health and therapeutic benefits of olive oil were first mentioned by

Hippocrates, the father of medicine. For centuries, the nutritional, cosmetic and

medicinal benefits of olive oil have been recognized by the people of theMediterranean.

Olive oil was used to maintain skin and muscle suppleness, heal

abrasions, and soothe the burning and drying effects of sun and water

By reducing the animal fats and increasing olive oil in our diet we obtain

a perfect combination for the prevention of such fatal diseases, like

arteriosclerosis and heart attacks.

The problems in bile area torture millions of people on our planet. The

bad function of the bile and the formation of gallstone are problems difficult to

cure and most of the times medical surgery is the only solution available.It has been also proved that the use of olive oil in nutrition helps to

sustain:

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1.Human metabolism at a good balance, body's growth and bone growth

at a good level. It is obvious that olive oil means good health and development

for our children.

2. Good level of Vitamin E in our body. This vitamin has the property to

delay the change of the cellular structure which leads to natural decadence, the

people's aging, so one of the best medicaments for delaying aging is the olive

oil. On the other hand, as we all know, Vitamin E improves our sexual life. Soone can say that olive oil is by itself an aphrodisiac

Last but not least, is the unique property of olive oil to dissolve useful

substances coming from food that cannot be absorbed by the human body.

Olive oil is used in everyday cooking. It can be used in salads or added in

the cooking process of almost any recipe. Olive Oil is the healthiest type of oil

with 0% cholesterol, rich in Vitamins against aging and perfect even for frying

dishes. Olive oil is the best nutritional gift we can offer to ourselves. Olive oil

helps us keep good in health making our life pleasant.

The Mediterranean is not only a weight loss and maintenance diet it is also

the healthiest diet of the world.

It is better to use the term MEDITERANEAN CUISINE as the traditional

eating lifestyle of the Mediterranean people.

The common principles are:

The use of unique plates.

Intensive use of olive oil.

Consumption of fresh fruits and vegetables.

1 time a week consumption of red meat.

Moderate consumption of fish or white meat.

Consumption of honey instead of sugar.

Drink at least 6 glasses of water a day.

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The main benefits are:

Rich in antioxidants.

Prevents heart and cardiovascular diseases.

Reduces the risk of cancer.

Reduces the risk of diabetes.

Reduces the Hypertension and infract risk

Protects from the Alzheimers risk.

Reduces the risk of chronic bronchitis and emphysema

Has anti-inflammatory effects

Reduces the blood pressure Improves the life duration and its quality

Is convenient

Its tasty

Its amusing.

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There are three kinds of dietary fats: saturated (animal), polyunsaturated

(plants, seeds, nuts, vegetable oils), and monounsaturated (olive oil). From a

nutritional standpoint, all types of olive oil are approximately the same, with

80% monounsaturated, 14% saturated, 9% polyunsaturated fats on average.

Olive oil is rich in vitamins A, B-1, B-2, C, D, E and K and in iron. Olive

oil, which is beneficial to the digestive system, does not necessarily keep you

thin; it contains just as many calories as other oils (9cal/g).

Olive oil acts as a mild laxative, is a friend to the intestine and an enemy

of ulcers and gastritis. Olive oil is a good tonic, with specific benefits for people

suffering from heart disease. Olive oil has been regarded as the "beauty oil".

The body's cells incorporate the valuable fatty acids from the oil, making

arteries more supple and skin more lustrous. The amount of oleic acid in olive

oil is about the same as that found in a mother's milk and is thus the best growth

supplement for infants. Drunk before a meal, olive oil protects the stomach fromulcers. If a spoon or two is taken with lemon or coffee, it prevents constipation

without irritating the intestinal tract. It is also effective in treating urinary tract

infections and gall bladder problems. It is a perfect remedy for gastritis in

children; it accelerates brain development and strengthens the bones. Olive oil

dissolves clots in capillaries, has been found to lower the degree of absorption of

edible fats, and consequently slows down the aging process.

Only animal-derived foods contain cholesterol. Olive oil is cholesterol-free.

Cholesterol is not entirely harmful; it is an essential building block for cell

membranes, nerve fibre coverings, vitamin D and sex hormones. The bodymanufactures all the cholesterol it needs, so any cholesterol in foods we eat is

excessive. Excess cholesterol causes a gradual accumulation of fatty deposits

and connective tissue, known as plaque, along the walls of blood vessels.

Eventually, plaque builds up, narrows the arteries and reduces blood flow, in this

way increasing the risk of heart attacks and strokes.

Cholesterol is manufactured in the liver and is vital for the structure ofcell walls. In order to circulate through the bloodstream, it is "packaged" in

fatty-protein wrappings called "lipoproteins". The low-density lipoproteins

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(LDL) distribute cholesterol throughout the body, dropping it off where needed.

The liver also packages another type of cholesterol called high-density

lipoproteins (HDL), which picks-up circulating cholesterol and returns it to the

liver for reprocessing, or excretion. The LDLs are the ones that build up the

walls of the arteries and so is tagged "bad" cholesterol. HDLs carry cholesterolaway. So the more HDLs there are, the easier it is to unblock paths and rid the

body of unwanted cholesterol. What the body really needs is a good HDL/LDL

ratio. Polyunsaturated oils lower LDL ("bad") and HDL ("good") levels.

Monounsaturated oils (such as olive oil), lower only LDL cholesterol, leaving

HDLs to help clean out arteries.

Animal fats, which contain saturated fatty acids, exponentially increase

blood cholesterol levels. Polyunsaturated fatty acids lower both LDL and HDL

levels in the blood, but they do not affect their ratio. Monounsaturated fatty

acids on the other hand control LDL levels while raising HDL levels. No other

naturally produced oil has as large an amount of monounsaturated fatty acids as

olive oil, which mainly contains oleic acid. The modest amount of well-balanced

polyunsaturated fatty acids in olive oil is well protected by antioxidant

substances. It is widely believed that antioxidant substances such as vitamins E,

K and polyphenols found in olive oil provide a defence mechanism that delays

aging and prevents carcinogenesis, atherosclerosis, liver disorders and

inflammations.

Since olive oil is not tortured during extraction, these substances are leftunspoiled, making the olive oil very stable even when frying. So contrary to

common belief, olive oil undergoes a smaller degree of deterioration during

frying than other oils. Due to its chemical structure, olive oil is of unrivalled

organoleptic value and thus the oil best suited for human consumption. It is very

well tolerated by the stomach. In fact, its protective function has a beneficial

effect on gastritis and ulcers. It is a cholagogue, activating the secretion of

pancreatic hormones and bile much more naturally than prescribed drugs.

Consequently, it lowers the incidence of cholelithiasis (gallstone

formation). Its excellent digestibility promotes the overall absorption ofnutrients, especially vitamins and mineral salts. It has a positive effect on

constipation. Bones need a large amount of oleates and what source could be

better than olive oil? Promoting bone mineralization, it is excellent for infants

and the elderly who have bone calcification problems. It also has beneficial

effects on brain and nervous system development as well as on overall growth. It

shields the body against infection and helps in the healing of tissues, internal and

external.

Olive oil is a panacea, the perfect oil for all ages. And every time

scientists look into the reasons behind an olive oil advantage empirically knownand employed by the peoples of the Mediterranean, it is certain that they will

come across evidence of yet another unique biological attribute.

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One of the two oldest cheeses in the world together with kasseri is feta

cheese, a genuine Greek product. Strictly speaking, the real feta it is

produced exclusively in Greece and it is considered to be a traditional Greekcheese par excellence.

Feta belongs to the category of soft cheese. Feta is produced by sheep

milk or a blend of sheep and goat milk up to a proportion of 70:30 %.

Sheep's feta cheese is strong and rich (high in fat) while goat feta cheese

makes for a strong game flavored product.

Before being available for consumption, feta goes through two month

maturation at least, this being the period of development of all its

organoleptic and qualitative characteristics, which make the difference from

other soft cheeses of the same category.

Feta cheese is a type of brine matured cheese, packaged in traditional

wooden barrels, tin vessels or small packages made of materials specified for

food products. It is a solid mass cheese with no rind with a few uneven holes.

It is white colour, pleasant in flavour, lightly sour and rich in aroma.

In the market we found two qualitative variations, soft and hard feta.

Due to its greater humidity content, soft feta is sweeter, less salty, rich

in aroma and less spicy, while hard feta is saltier and spicier, having a

stronger taste and aroma.

Since 14 October 2002, feta cheese is officially recognized as a Greek

only, cheese.Everybody knows dairy products are an essential part of a healthy,

balanced diet, and althoughpreventing osteoporosis is often the first thing

people think of when they consider the health benefits of consuming dairy

products, there is a growing list of ways that dairy can improve your health.

Research has shown that increased consumption of dairy products, by

both children and adults, results in increased bone density later in life and a

reduced risk of osteoporosis.

Emerging research indicates consuming three servings of low-fat dairy

products as part of a healthy diet and exercise plan will help with weight lossand weight maintenance.

Numerous studies have found that increasing the intake of calcium,

potassium and magnesium nutrients found in dairy foods lowers blood

pressure and helps reduce the risk of hypertension

Several studies link the intake of dairy foods with decreased risk of

certain cancers, such as colon and breast cancer.

Certain cheeses, such as Cheddar, Swiss, Blue, Monterey Jack andprocessed American cheese, among others, have been demonstrated to reduce

the risk of dental cavities.

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Fish in one of the most popular food items. Fish varies in shape, size,

colour, skin, bone and taste. It is a unique animal meat. The taste of the fish

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depends upon its origin, whether from sea or fish water, its fat content and

whether it is eaten fresh or preserved. Steaming baking or grilling fish is the best

for health.

Since fish is so delicate as soon as you cook it, it should be served.

Fish are a great source of protein. They contain healthy fats that will

reduce cholesterol and improve your health. Fish also contain omega 3 fatty

acids that help keep our heart healthy and may even improve our mood.

Big fish have more mercury for the simple reason that big fish usually live

longer, which means that they have more time to build up higher levels in their

body. Marlin, orange rough, shark, swordfish, tilefish and tuna have the highest

level of mercury.

Rubbing lemon on your fingers before handling fish will prevent odours

from lingering on them.

Be sure to cook fish at the recommended temperatures for the proper

length of time to prevent the loss of taste and nutritional value

Salt water fish are a superior source of nutrients, which are vital to

growth and good health. Fish contain high amounts of proteins, vitamins,

minerals and polyunsaturated fats. Proteins are basic to the diet. They can be broken down into amino acids

which are essential for the growth and repair of body tissue.

Fish are also a valuable source of vitamins, which are necessary for the

bodys functions. Fish liver oil is an exceptional source of vitamins A and

D. Vitamin A is necessary for healthy skin and development of bones.

Vitamin D plays an important part in the bodys use of calcium, a mineral

vital for sound teeth and bones. Fat fish are a prime source of vitamin D.

All fish contain several of the B complex vitamins necessary for many of

the bodys processes, like digestion and nervous system. Fish are also a good source of minerals. Some of the minerals supplied

by fish are phosphorus, copper, iron calcium and iodine. Phosphorus and

calcium are essential for the bones and teeth. Iron and copper are vital to

the haemoglobin content in blood. Iodine is necessary for the proper

functioning of the thyroid gland.

Fish oils contain polyunsaturated fats. These are essential for healthy

skin, and the normal operation of the liver and kidneys. They also

decrease the level of cholesterol in blood.

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Ancient physicians and shamans used herbs to cure the sick. A recorded use of

this natural form of medicine can be found as early as 2,500 B.C. today we still

appreciate refreshing, healthy and therapeutic herbal teas. Herbs can even

provide the stimulating pick-up we need from time to time, in an easy and tasty

form. You can only enhance your health if you explore the delicious nutritionaland medical plants that are the original inspiration for most modern orthodox

synthetic drugs.

Apart from the medicinal value of herbs when they are administrated as

extracted medicines mixed by a profffesional herbalist, there are many different

herbal teas you can choose to drink safely on a regular basis. It is important to

vary them, as they all also have medicinal properties. Herbal teas are delicious

healthy drinks that are easy to prepare. Just boil some water and pour it over 1 or

2 teaspoons of dried or ground herbs and allow infusing for 10 minutes. Many

herbal drinks now come in the form of tea bags and can be found in the local

supermarkets. They are usually from leaves, flowers and some times the root.

We can drink herbal tisanes hot or cold.

1. It is the best thing we can do for preventive health care

2. Reduces the risk of heart diseases

3. Improves our circulation

4. Helps prevent the development of cancer

5. Improves our breathing and our entire respiratory system

6. Helps alleviate systems of osteoarthritis7. Strengthens our back and reduces lower back pain

8. Increases bone density

9. Reduces the risk of osteoporosis

10. Strengthens the muscles, tendons, ligaments and stabilizes joints

11. Increases our flexibility12. Improves our posture13. Slows down the aging process14. Increases our energy

15. Helps reduce body fat level16. Helps maintain our ideal body weight17. Improves our digestion18. Boosts our immune system19. Improves our self esteem20. Reduces depression, anxiety and stress21. Helps us look and feel better

22.Makes us happier.

These provide energy and other nutrients. There are two kinds: simplewhich are sugars and complex which are vegetables and grains.

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Although sugars are an excellent source of quick energy it is healthier to get our

energy from the complex ones as they are good for us and bring with them lots

of other benefits and nutrients.

These are another source of energy. Some of them help maintain body

heat, protect vital organs and provide cell wall structure.

Necessary for the growth, maintenance and repair of body tissue, proteins

help the building of cells. They are also an important energy source.

As well as providing the bulk that facilitates the passage of foods through

the system, fibre in sufficient quantities may also help prevent intestinalproblems. Derived from plant cell walls, fibre is classified as insoluble fibre,

which is cellulose, and soluble fibre, mainly pectin which is important in helping

reduce blood cholesterol levels and stabilizing blood sugar.

These are the substances, required in fairly small amounts except from

calcium that are essential for the bodys process to function correctly.

vegetables and pulses, fruits and herbs)

Super food is a recent term for some fairly everyday foods of all types

that, as well as being highly nutritious, possess powerful properties for

promoting good health and a good life.

Some of these are:

1. Almond: it is full of protein.

2. Apple: full of antioxidant vitamin C and pectin (an apple a day keeps the

doctor away).

3. Avocado: full of antioxidant vitamin A, C and E and some B complex.

4. Banana: it has some source of potassium, B6 vitamin, calcium and iron.

5. Barley: it helps tress, strengthen the nervous system and ahs B and E

vitamins.

6. Basil: It helps calm the nervous system.

7. Beans: are high in fibres, proteins and low in fat.

8. Berries: they are high in vitamin C.

9. Beetroot: it is good for the entire digestive system and for the liver.

10.Black cumin seeds: in contains nigelin which stimulates the digestion and

is antibacterial.11.Blackcurrant: it is full of vitamin C.

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12.Brazil nut: it is the richest vegetable source of the antioxidant selenium.

13.Broccoli: in the same family are included cauliflower, kale, Brussels

sprouts, cabbage and radishes they are full iron, beta carotene and vitamin

C.

14.Brown rice: it is full of fibre, vitamin B and antioxidant vitamin E.15.Camomile: it known as a relaxing property.

16.Cardamom: it is an excellent digestive tonic.

17.Carrot: they are rich in vitamins A, B and C and some minerals.

18.Celery: it is a good substitute for sea salt because it is high in sodium.

19.Cinnamon: it can treat stomach upsets and vomiting.20. Chillies: these are infact a fruit and they provide three times more vitamin

C than oranges.

21.Cloves: they are a well-known toothache remedy.

22. Cranberries: the juice of this fruit is excellent for preventing the urinary

track infections

23. Fenugreek: high in ingredients that sooth and heal inflammatory

conditions of the stomach

24. Garlic: it is a natural diuretic, it increases kidney functions and cleans

wounds and bites

25. Ginger: it is valued for its cleansing, warming and stimulating qualities

26. Grapes: they have the effect of stimulating the bodies regenerative powers

and combating stress

27. Horseradish: it acts as a digestive aid and increases urinary flow

28.Lemon balm: it helps treat anxiety, tension and depression29.Lentils: these are a very good source of protein, cholesterol and blood-

sugar regulating fibre, potassium, magnesium and b-vitamins

30. mango: it is full of vitamin E,C and iron

31.Melon: cleans and stimulates the kidneys and bladder

32.Mushrooms: mushrooms contain B vitamins, potassium, iron and proteins33.Nutmeg: contains myristin, a substance that causes drown ness and a

sense of well-being34. Oats: are good for the digestive system and contain vitamins B,E,

calcium, magnesium, potassium and silicon35. Oily fish: they are rich in omega 3 fatty acids36. Olive oil: has vitamins E, and helps lower cholesterol37. Onions: are high in potassium and B vitamins. They also help reduce

heart disease, stroke and cancer risk38. Orange: are high in vitamins C, beta-carotene and bioflavonoid39. Parsley: it is an excellent source of potassium, calcium, antioxidants and

vitamin C40. Peppers: have a very high level of vitamin C, iron, potassium and beta-

carotene41. Peppermint: it is good for the digestive system

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42. Pineapple: contains an enzyme called Bromelaine, which can digest many

times its own weight of protein in a few minutes43. Prune: they contain twice as much antioxidants that any other fruit or

vegetable

44.Pumpkin seed: contain a good source of iron, calcium, magnesium, zincand vitamins B45. Radish: is a good source of calcium, sulphur and potassium

46.Raspberry leaves: are good for pregnant woman. They help relax the

uterine muscles for labour and delivery

47.Rosemary: it is a natural antibacterial, antifungal antiseptic and has

relaxing powers48. Sage: it helps the memory and has strong antiseptic, antispasmodic

properties

49. Sauerkraut: it is high in calcium and vitamin C

50. Sesame seed: it is rich in proteins, iron, vitamin E, magnesium and

calcium

51. Soya bean: is rich in vitamins B, C, E, iron and lecithin.

52.Spinach: has a very high quantity of iron and potassium

53.Sprouted seeds: are packed with minerals, vitamins, enzymes and proteins

54. Sunflower seed: it is rich in B vitamins, polyunsaturated fats, proteins and

minerals

55. Sweet potato: it has a level of E vitamin, lots of minerals and antioxidants

56. Thyme: it helps to ease the symptoms of asthma, bronchitis and coughing

57. Tomato: it is long regarded as having the power to enhance the love-lifeof people it has a high level of iron, potassium, antioxidant vitamins C

and E

58.Turmeric: it contains liver-protectant compounds and is good for the

digestive system

59.Watercress: it is an excellent source of vitamins A and C, some B

vitamins, iodine, iron, potassium and zinc.

1. Baking: In this method, the food gets cooked in an oven or oven like

appliance by dry heat. The temperature range maintained in an oven is120C 260C.is the process of cooking at certain temperatures in an

oven

2. Barbequing: is the process of cooking at high temperatures over coals or

an open flame. Marinating is essential for the taste.3. Blackening: is the process of cooking by coating in spice and cooking at

extremely high heat. The process actually creates a barrier between the

food and the heat, allowing blackening, not burning to occur. To blacken

properly, a cast iron skillet or grill plate is heated over very high

temperature until just short of a white spot or ash appearing. The skillet ofgrill must be extremely dry before it is heated. Dip into melted clarified

butter, and then sprinkle with spice.

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Place onto the pan cooking on both sides. Blackening adds a distinctive

flavour while creating a savoury, moisture-retaining barrier around the

out side.4. Broiling: is the process of cooking under an open flame or electric

element at high temperatures.5. Roasting: In this method food is cooked in a heated metal or frying pan

without covering it.

6. Toasting: This is a method where food is kept between two heated

elements to facilitate browning on both sides. Bread slices are cooked by

toasting.

.

1. Steaming is a method ofcooking using steam. Overcooking or burning

food is easily avoided when steaming.

2. Poaching in court bouillon: is the process of cooking in simmering stock.

Court bouillon for poaching:

cup vinegar or dry white wine

1 Tbsp salt

1 celery stalk cup slice onions

cup sliced carrot

tsp thyme

tsp peppercorns

1 bay leaf

1 Tbsp chopped parsley

1 Lt. Simmering water

Combine all the ingredients and simmer until the food is ready.

3. Boiling is a method of cooking foods by just immersing them in water at

100 C and maintaining the water at that temperature till the food is

tender. Rice, egg, dhal, meat, roots and tubers are cooked by boiling.4. Stewing: It refers to the simmering of food in a pan with a tight fitting lid

using small quantities of liquid to cover only half the food. This is a slow

method of cooking. The liquid is brought to boiling point and the heat is

reduced to maintain simmering temperatures (82C - 90 C). The food

above the liquid is cooked by the steam generated within the pan. Apple,meat along with roots, vegetables and legumes are usually stewed.

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5. Pressure cooking: When steam under pressure is used the method is

known as pressure cooking and the equipment used is the pressure cooker.

In this method the temperature of boiling water can be raised above

100 C. Rice, dhal, meat, roots and tubers are usually pressure cooked.

6. Blanching: In meal preparation, it is often necessary only to peel off theskin of fruits and vegetables without making them tender. This can be

achieved by blanching. In this method, food is dipped in boiling water for

5 seconds to 2 minutes depending on the texture of the food. This helps to

remove the skin or peel without softening food. Blanching can also be

done by pouring enough boiling water on the food to immerse it for some

time or subjecting foods to boiling temperatures for short periods and then

immediately immersing in cold water. The process causes the skin to

become loose and can be peeled off easily.

1. Sauting: is a method in which food is lightly tossed in little oil just

enough to cover the base of the pan. The pan is covered with a lid and the

flame or intensity of heat is reduced. The food is allowed to cook till

tender in its own steam. The food is tossed occasionally, or turned with a

spatula to enable all the pieces to come in contact with the oil and get

cooked evenly. The product obtained by this method is slightly moist and

tender but without any liquid or gravy. Foods cooked by sauting aregenerally vegetables which are used as side dishes in a menu. Sauting

can be combined with other methods to produce variety in meals.

2. Pan frying: is the process of cooking in an open pan or pot using butter

lard or oil.

3. Deep frying: is the process by completely immersing in heated deep fat

and allowing it to remain in the fat until it is done.

1. Braising: is a combined method of roasting and stewing in a pan with atight fitting lid. Flavourings and seasonings are added and food is allowed

to cook gently.

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Stephanos Chrysanthou started learning his cooking skills in Nicosia at

the hotel & Catering Institute of Nicosia in 1982.

Then he moved to the United States of America. He graduated the French

Culinary Institute in New York City, and has learned a lot from Master chef

Jacques Pepin a celebrity chef that serves as dean of special programs at the

institute.

He worked in New Jersey as a Sous chef at the Glen Ridge Country Club,

French restaurant & also at a Bloomfield steak & Seafood.

After spending 5 years in the United States he came back to Cyprus. He

was always fascinated by the Mediterranen diet.Since 1993 that he came back to the Island he worked at the best 5 star hotel

establishments.

Before coming to Intercontinental he worked as an Executive Chef for 3.5

years at Le Meridien Spa & Resort Hotel in Limassol. He opened 4 new

restaurants including a Mediterranean fine dining restaurant Balthazar, Seafood

restaurant, Italian restaurant & fusion cuisine.

He has been at Intercontinental since 2005. His pride is the Mediterranean

cuisine & culture. Stephanos says that Mediterranean cuisine is the healthiest &

tastier cuisine in the world. He wrote a book exclusively for Mediterranean diet.Every 6 months he changes the menu of Mesogios, introducing also local dishes

giving our guests the chance to know more about it. He is also a fan of the

Asian cuisine & he is always experimenting new things at our Fusion restaurant,

Leander.

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Refrigerating meat

This is a good way to store meat for a short period of time. Refrigerated

meat should be stored at below 35 F. and wrapped to prevent dehydration,

odour absorption and cross contamination of the meat and other products in the

refrigerator. In generally you should consume refrigerated meat within 4 days of

purchase.

Frozen meat will have a different colour than fresh meat. The temperature

must be kept below 0 C.

Frozen storage time is extended with proper packaging and sealed to prevent air

and moisture exchange and protects against freezer burns.

Lamb kebabs marinated with thyme:

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Fresh Thyme, olive oil, seasoning, white wine

Pork Flamatzeri marinated with red wine & Coriander:

Red dry wine, dry coriander, Chilli flakes, oregano, honey, seasoning

Baby chicken marinated with oregano:

Olive oil, fresh oregano, seasoning, herbed garlic butter

Ingredients:

Pork mince meat

Pigs cowl

Onion

ParsleySalt

Coarsely ground black pepper

Procedure:

Finely chop the onion minimum 5 hours before.

Finely chop the parsley. Mix together with the mince meat and the

seasoning and wrap in the pigs cowl.Sheftalia is only cooked on the BBQ.

Ingredients:

Sea bream fillets

Young spinach leaves

Olive puree

Olive oil

PotatoesSaffron butter

For the sauce:

Fresh skinless tomatoes

Sliced fennel

Olive oil

Balsamic vinegar

White wine

Sugar

Spring onion

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Fillet the sea bream and brush with extra virgin olive oil.

place the fillets upside down and on one side place some blanched spinach and

on the other side spread some olive puree, and close together.

Bake in the oven until done.

Shape the potatoes into barrel shapes and boil in saffron stock.

For the sauce:

Cut the tomatoes in squares and saut them in olive oil add dew drops of

balsamic vinegar, a little sugar and some white wine and reduce. Add the spring

onions and season.

Blanch the fennel in hot water and then saut in some olive oil.

Ingredients:

Red snapper fillets

Olive oil

Sliced bell peppers

Raisins

Chopped parsley

Tomato sauce

White wine

Sliced onions

GarlicBread crumbs

Procedure:

Saut the sliced onion in olive oil then add the garlic the sliced peppers.

Deglaze with white wine and add the tomato sauce. To the sauce then add the

chopped parsley and the raisins and simmer for 10 minutes.Put some sauce on the bottom of a baking tray and place the fish on the

sauce with the skin looking up, then cover the fish with the remaining sauce.

On top sprinkle some bread crumbs and bake in a moderate oven for about

25 minutes.

Ingredients:

Baby calamari clean and washed

Worcester sauce

Fresh lemon juiceSalt and pepper

Flour for frying

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Procedure

Marinate the calamari in the lemon juice, the Worcester sauce for and the

seasoning 2 hours.Then place it in flour to coverit and deep fry it, until crispy and golden

brown.

Ingredients:

Clean and washed cuttle fish

Red dry wine

Cinnamon sticks

Pepper cornsOlive oil

Bay leaf

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Red wine vinegar

Procedure:

Heat a sauce pan us much as possible, then add the olive oil and the cuttle

fish and allow to saut. Add all the rest of the ingredients and cook until ready

about 45 minutes.

Ingredients:

Village pasta

Boiled octopus cut in small pieces

Olive oil

Chopped onions

Garlic

Tomato sauceSpinach leaves

White wine

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Seasoning

Procedure:

Saut the onion and garlic in olive oil. Then add the octopus allow to

saut and deglaze with the white wine. Add the tomato sauce allow to simmer

for 20 minutes.

Add the spinach leaves and the pasta mix all together season and serve.

Ingredients

Prawns 16/20

Kateifi fillo

Mango fresh

Tinned mango

Diced bell peppers

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Procedure:

Wrap the prawns with the kateifi Fillo and deep fry.

Dice the bell peppers and the fresh mango, puree the tinned mango and

mix together season.

Ingredients:

Romain lettuce

Tomato wedges

Cucumber

Coriander leaves

Diced peppers

Black olivesOregano

Sliced red onion

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Feta balls

Dako bread

Olive oil & lemon sauce

Procedure:

Cut the lettuce with your hand and put in a mixing bowl. Add the tomato,

cucumber, coriander, peppers, olives, and season and add the sauce. Mix

together and put in a plate.

On top arrange the dako bread and the feta balls with the sliced onions

and dust with oregano.

Ingredients:

Eggplant smoked on the grill

Diced tomato

Chopped onion

Garlic

Olive oil

Chopped parsley

Walnut butterFeta cheese

Diced bell peppers

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Red wine vinegar

Seasoning

Procedure:

Char grill the egg plants until cooked and clean them discarding the skin.

Finely chop the eggplant and saut in olive oil with onion and garlic.

Put the feta cheese, tomato and peppers in aluminium foil and bake in the

oven.

Put all the ingredients in a mixing bowl and mix until incorporated season

and serve.

Ingredients:

Fresh seasonal fruits

Water sugar

Kiouli

Procedure:

Clean and cut the fruit in to pieces.

Bring the water to boil add the sugar and the Kiouli.

Blanch in the syrup and serve.

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Ingredients:

Kateifi Fillo

Syrup

Pastry cream

Fresh cream

Pistachio nuts grounded

Procedure:

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Butter a baking tin and lay out the kateifi Fillo. Bake it in the oven until

golden brown. Remove from the oven and cover with syrup. Allow to cool and

cover with pastry cream.

On top garnish with whipped fresh cream and pistachio nuts.

Ingredients:

1 lt Milk

100 gr Corn flour

4 Eggs

150 gr Sugar

Vanilla

Procedure:

Boil the milk. Mix the other ingredients together and add to the boil milkand cook until firm.

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Ingredients:

Lamb shanks

Olive oil

Bay leaf

Black pepper corns

Salt

Water

Procedure:

Mix the ingredients together.

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Wrap in parchment paper and then in aluminium foil. put them in a baking

dish add the water and bake in an oven for about 3 hours.

Ingredients:

Lamb shanksOlive oil

Sliced onion

Tomato wedges

Bay leaf

Pepper corns

Cinnamon stick

Seasoning

Potatoes

Water

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Procedure:

In a baking dish add all the ingredients and mix. Add the water and cover

with aluminium foil.

Bake in a moderate oven for 2 hours about.

Ingredients:

Pork fillet

Artichoke grilled and dicedSun dried tomato diced

Egg white

Thyme

Fresh coriander

Parma ham

Pigs cowl

Tomato slicedCourgette sliced

Eggplant sliced

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Onion sliced

Olive oil

Procedure:

Saut the pork fillet on all sides and chill. Take the artichoke and mix with

the sun dried tomato, thyme, fresh coriander, egg white and seasoning. Place the

pigs cowl on the working bench and on top place the Parma ham. Cover the

Parma ham with the artichoke mixture and place the fillet on top and wrap

firmly.

Bake in the oven till cooked.

Saut the onions in olive oil until cooked soft and golden brown. Arrange

in a baking dish. Then arrange the tomato, courgette and eggplant one by one in

layers. Season and sprinkle with olive oil and thyme.

Cover and bake for about 20 minutes.

Ingredients:

Roast diced pumpkin

Diced onion

Diced courgetteDiced eggplant

Diced peppers

Chicken stock

Truffle oil

Seasoning

Cous-cous

Chopped parsley

Olive oil

Procedure:

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Saut in olive oil the onion, peppers, courgette, and eggplant add the cous-

cous and slowly add the chicken stock until the cous-cous in cooked.

Season, add the pumpkin, truffle oil chopped parsley and serve.

Ingredients:

Lentils

Olive oil

Rice

Onions choppedWater

Bay leaf

Procedure

Bring the water to boil and blanch the lentils 2 to 3 times in clean water.

Change the water and let the lentils to half cook, add the bay leaf and rice

allow simmering till ready. Season to taste.

Saut the chopped onions in olive oil until golden brown.Put the lentils in a plate, place the onions on top and drizzle with olive oil.

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Ingredients:

Green peas

Artichokes

Chunky carrots

Chunky potatoes

Chopped onions

Tomato sauceSeasoning

Olive oil

Garlic chopped

Procedure:

Saut the onions and garlic in olive oil. Add the carrots, potatoes,

artichokes and the tomato sauce. Allow to simmer. When close to ready add the

green peas and seasoning.

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Ingredients:

Cauliflower

Chopped onion

Garlic

Olive oil

Cumin

Potatoes

Chicken stockWater

Fresh cream

Procedure

Roast the cauliflower in a moderate oven until golden brown.

Saut the onions, garlic, potatoes and cumin in olive oil. Add the water,

chicken stock and cauliflower, season to taste.Allow to simmer for 1 hour then blend the soup to make a puree.

Serve with whipped fresh cream on top and dust with cumin.

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Ingredients:

Melon

Avocado

Yoghurt

Fresh coriander

Lemon juice

Seasoning

Crab meatDiced peppers

Procedure:

Take half the avocado and dice it finely. Puree the rest of the avocado, add

the yoghurt and mix with diced avocado and shape into a kennel. Place on the

bottom of a cocktail glass. Blend the melon with a little lemon juice and pour in

the glass.

On top drop some crab meat and fresh coriander.

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Ingredients:

GigantesChopped onions

Garlic

Olive oil

Tomato peeled

Water

Celery

Carrot

Chopped dill

Feta cheeseChopped parsley

Seasoning

Procedure:

Put Gigantes in water and leave to soak over night.

Change the water and bring to boil with the Gigantes when ready remove

from heat.

Saut the onions, garlic, carrot, celery in olive oil add the tomato peeledand some water and the Gigantes and allow to simmer until ready season to taste

add the dill and parsley.

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Allow to cool and serve with feta cheese on top.

Ingredients:

Scallops

Prawns

Spinach

Spring onion

White wine

Garlic

Seasoning

Baklava Fillo

ButterWater

Procedure:

Boil the water and blanch the seafood in and cool immediately.

Dice the seafood.

In olive oil saut the onion, garlic and the seafood, deglaze with white

wine add the spinach. Season, toss together and cool.

Cut the Fillo into a square shape and butter put some mixture on the Filloand roll into a long spring roll shape.

Deep fry and serve.

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Ingredients:

Chopped onions

GarlicChopped leek

Olive oil

White wine

Dill

Feta cheese

Bchamel sauce

Eggs

Baklava Fillo

ButterSeasoning

Procedure:

Saut the onions, garlic and leek in olive oil. Deglaze with white wine add

the bchamel sauce to bind the ingredients. Add the feta cheese, dill, and eggs.

Allow to cool. Cut the Fillo in a square shape and butter it. Put some of

the mixture on it and roll as a spring roll

Deep fry and serve

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Ingredients:

Chopped onions

Chopped spring onionsGarlic

Olive oil

White wine

Mussels meat

Black shell mussels

Arborio rice

Chicken stock

Chopped parsley

SeasoningParmesan

Butter

Procedure:

Saut the onions, garlic in olive oil add and mussels. Add the rice and

saut another 2 minutes. Deglaze with white wine. Add the chicken stock slowly

slowly and simmer until cooked.

Add the butter, parmesan cheese, chopped parsley and seasoning.

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Ingredients:

1 sea bream filleted

LimeWhite wine

Fresh herbs

Julienne of vegetables (carrots, zucchini, turnip, fennel)

Black olives sliced

Olive oil

Seasoning

Procedure:

Take the 2 fillets of fish and sprinkle with fresh herbs, olive oil, seasoning

add some lime slices and put together. Place the carrots, zucchini, turnip, fennel

and black olives on the parchment paper.

Put the fish fillets on top drizzle with white wine add some lime zests and

more herbs.

Seal the parchment paper and bake in a preheated oven at 180 C .

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Ingredients:

Water

Lemon grass

Lavender

Procedure:

Bring the water to boiling point. Drop the lemon grass and the lavender in

the water and steep for 5 minutes.

Remove and chill.

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Ingredients:

Water

Orange juice

Ginger peeled and chopped

Ingredients:

Bring the water to boiling point add the orange juice. Add the ginger and

steep for 5 minutes.

Chill and serve

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Ingredients:

Pork fillet picata

Coriander dry

Commandaria

Olive oil

Anari cheeseChopped parsley

Procedure:

Saut the pork in olive oil and coriander deglaze with Commandaria.

Top with Anari cheese and parsley and gratine.

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Ingredients:

Chicken breast

Anari

Cream cheese

Chevre cheese

Sun dried tomato

Proscuito

Seasoning

Tarragon mustardFresh herb crust

Procedure:

Slightly slice the chicken breast to open into 2. Mix the cheeses together

and place on the chicken add the diced sun dried tomato and the julienne

proscuito and season.

Roll in cling film and poach for 25 minutes. Remove from water and cool.

Remove the cling film and brush with mustard. Pass through fresh herbcrust, bake for 5 min. in the oven and serve.

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Ingredients:

Chopped onionGarlic

Olive oil

Diced carrot, courgette

Rice

Tomato juice

Chicken Stock

Lemon juice

Chopped parsley

Dry mint

Seasoning

Small tomatoes

Courgettes

Peppers

Onions

Procedure:

In olive oil saut the onion, garlic, carrot, courgette, add the rice, chicken

stock and water, tomato juice. Allow rice to cook and then cool.Mix in the lemon juice, parsley and mint. Season to taste.

Stuff the vegetables.

Place in a baking tray, cover with tomato juice. Cover the tray with

aluminium foil and bake for 35 min. in moderate oven.

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Ingredients:

Kefalotyri Cheese

Edam CheeseGouda Cheese

Parmesan Cheese

Feta Cheese

Boiled Potato

Bread Crumbs

Garlic

Sesame Seeds

Parsley

Flour

Eggs

Procedure:

Mix the cheeses, potato, bread crumbs, garlic, eggs, parsley and shape

onto balls. Pass through flour and sesame seeds and deep fry.

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Ingredients:

1 Rabbit cut in small piecesOlive oil

Shallots

Garlic

Red wine

Red wine vinegar

Bay leaf

Cinnamon stick

Peppercorns

Water

Tomato paste

Seasoning

Procedure:

In a big casserole heat the olive oil, add the rabbit pieces and brown on all

sides.

Add the shallots, garlic and tomato paste and deglaze with red wine and

red wine vinegar. Add some water to cover the rabbit add the herbs add spicesand allow to simmer for about one hour.

Season to taste.

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Ingredients:

Peppers FlorinisOlive oil

Garlic puree

Cream cheese

Anari

Fresh cream

Sun dried tomatoes

Chopped parsley

Seasoning

Procedure:

Saut the peppers in olive oil and remove the skin.

Make a mixture with the rest of ingredients stuff the peppers.

Char grill the peppers , chill and serve.

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Ingredients:

Vine leavesHiromeri

Chevre cheese

Cream cheese

Fetta cheese

Pine nuts

Olive oil

Fresh coriander

Fresh mint

Seasoning

Procedure:

Mix the cheeses, pine nuts little olive oil, coriander, mint in a bowl and

season.

Blanch the vine leaves in salted water.

Lay the vine leaves on a working place, on top place a thin slice of

Hiromeri fill the centre with the cheese mixture. Shape into desired shape

and serve cold.

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Ingredients:

13 Eggs

325gr Almonds crushed325gr. Sugar

400gr. Olive oil

175gr. Semolina

175gr. Flour

10gr. B.P

Procedure:

Mix all together, place in a baking tin. Place in a preheated oven and bake

for 40 min. 180 degrees.

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Ingredients:

1kg Semolina

550gr. Sugar500ml Olive oil

10 eggs

2gr. Mastixa

2gr. Vanilla paste

280gr. Yogurt

30gr. B.P

Procedure:

Mix all ingredients together, place in a buttered baking dish. Place in a

preheated oven and bake for 30 min. in a moderate oven.

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Ingredients:

Fillo BaklavaButter

1L Milk

150gr. Sugar

10 eggs

110gr. Corn Flour

20gr. Orange Filfar

5gr. Vanilla

Procedure:

Boil the milk. Wisk together the sugar eggs, corn flour, vanilla paste. Add

the milk slowly. Allow mixture to almost boil .Allow to cool and add the orange

liqueur.

Butter a baking dish, place 2 fillo baklava. Repeat 3 times. Add the pastry

cream and repeat another 4 times the fillo on top.

Bake in a moderate oven until golden brown. Add Cold syrup to almost

cover the galktoboureko.

Αντίγραφο από culinary press1

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