“The importance of the Mediterranean Sea over the...

(Μεσογειακή Διατροφή)

2nd Gynasium of Sitia – Crete – Greece Page1

Mediterranean diet

(Μεσογειακή Διατροφή)

a) The Mediterranean diet is based on lots of fibers such as fruits, vegetables, bread /

cereals, potatoes and legumes as well as dairy products (mostly cheese and yogurt),

fish, poultry and red meat. Olive oil is the main source of fat.

b) Foods that should be consumed frequently are: bread, pasta, rice, multigrain, fruit and

potatoes, vegetables, legumes, olive-oil, cheese and yogurt. Once a week we should

consume: fish, poultry, eggs, meat and sweets. In conjunction with the diet we should

do daily exercise and drink six glasses of water.

c) The benefits from the implementation of the model of the Mediterranean diet are

numerous. Specifically: 1) It slows down aging and promotes longevity (through a

reduction in mortality from all causes in general, but especially from coronary heart

disease and some forms of cancer) 2) Reduction in incidence of coronary heart

disease 3) Reduction of triglyceride levels of total and LDL («bad") cholesterol and

maintaining the levels of HDL ("good") cholesterol in blood 4) It reduces the incidence

of Type 2 Diabetes 5) Reduction of blood pressure levels 6) Reduces the incidence of

stroke 7) Reduces the incidence of Parkinson disease and Alzheimer, and reduces

mortality from Alzheimer's disease. Most school children eat in canteens which offer

unhealthy food in most cases. Proper and healthy eating in schools prevents various

serious diseases, such as obesity, diabetes, heart disease, etc. That is why it is

necessary to inform students and their parents. Dieticians in collaboration with

pediatricians and health education specialists should inform students and their parents

on nutrition in their daily lives.


Cretan diet

(Κρητική Διατροφή)

a) The traditional Cretan cuisine is nowadays considered one of the healthiest in the

world. The richness and quality of the products of the island over the centuries have

created a cuisine with unique taste, freshness and authenticity. The land of Crete has a

variety of necessary raw materials and human experience to create unique flavors,

combined with the seasons and the natural environment of the island. Dairy products,

honey, aromatic plants, herbs and much more products of the Cretan mountains form

the basis of the miracle of the Cretan cuisine.

The Cretan diet is now recognized by the international scientific community as the most

representative of the so-called Mediterranean diet, which is based on vegetables,

legumes, fruits, cereals and is combined with the use of olive oil. All of these products

contribute to longevity and well-being . The Cretan cuisine is one of the oldest and

most delicious culinary traditions in the world, with a variety of tasty and aromatic

delights. The secret of the Cretan diet is on the one hand the rich variety of products of

the Cretan land and on the other hand the olive oil, which is used in almost every

dish.

b) Cretan diet is based on fresh and dried fruits, legumes, vegetables, endemic in wild

herbs and aromatic plants. As well as unprocessed cereals, nuts, dairy products,

herbs, poultry, fish, red meat, olive oil, nuts-bread and honey. Wine and raki, a local

drink which is produced from grapes, are also important for the locals.


Soups (Σούπες)

Fish soup

(Κακαβιά)

Ingredients:

1. 1½ cup olive oil

2. 1kg Skorpion fish

3. ½ pound grouper

4. 3 large potatoes

5. 2 large onions

6. the juice of a large lemon

7. salt

8. pepper

In a large saucepan put a layer of onions cut in quarters, then potatoes also cut into

four and then fish. Add salt and water until it reaches three fingers below the fish. Then

put the oil, which should cover only the fish.

Cover the kettle and boil at high temperature for 20 minutes and then open the lid for

another 15 minutes. Remove the soup from the heat, add the lemon, cover and leave

10 minutes. Serve the soup hot with plenty of pepper.


Soup with pasta

(Σούπα με ζυμαρικά)

Ingredients:

1. 150 gr. pasta

2. ½ pound ripe tomatoes

3. 2 onions

4. 1 celery root

5. oil

6. salt

7. 2-3 grains of pepper

Chop the tomatoes the onions and the celery and put them in a pot with 1.5lt of water

or broth. Add oil, salt and pepper and cook for about thirty minutes. When it is almost

ready, add the pasta and continue until cooked.


Pork soup with groats

(Χοιρινό με χόντρο σούπα)

Ingredients:

1. 1kg pork

2. 1 cup of groats

3. 2 eggs

4. 2 lemons

5. Salt

Put the meat in a saucepan to boil. Then put it in a bowl and strain the broth. Return

the broth to a clean saucepan, add water and after a while, add the groats and a little

salt. Remove the pan from the heat. Beat the two yolks first, then add the rest of the

egg, and little by little the broth from the pot. Finally, put all the ingredients into the pot

and stir.


Meat (Κρέας)

Goat in tomato with potatoes

(Κατσίκι κοκκινιστό με πατάτες)

Ingredients:

1. 1.5kg kid

2. 1 kg potatoes

3. 1 small onion

4. 1 pound ripe tomatoes

5. 1 cup olive oil

6. salt

7. pepper

Boil the meat in a little water.Then add some oil, the onion and then the tomato, salt

and pepper. After a while put the potatoes in. Place the meat on one side of the pot

and the potatoes on the other. Season the meat with salt and pepper, add 2-3 cups

of water, cover the potatoes with a dish and let the meat and potatoes boil for about

45 minutes.


Lamb with stem Vine

(Αρνί με βλαστούς αμπελιού)

Ingredients:

1. 1kg lamb

2. 1 cup olive oil

3. ½ pound tender vine shoots

4. ½ pound radishes

5. 1 bunch fennel

6. 1 bunch of chives

7. 1 bunch of parsley

8. 2 eggs

9. 2 lemons

10. salt

11. pepper

Brown the meat with a little oil, add the fennel and water and let the meat and fennel

simmer. Put the sprouts and radishes in boiling water to blanch. When meat is cooked

just pour it into the pot along with the parsley and onions chopped and a little water

.Boil them until cooked, then turn off the heat, prepare the egg and lemon sauce and

pour over the food.


Rooster in wine sauce

(Κόκορας κρασάτος)

Ingredients:

1. one cock

2. ½ pound white wine

3. 5 tomatoes, grated

4. 1 glass olive oil

5. 1 onion

6. 2-3 cloves of garlic

7. 2 tablespoons parsley

8. salt

9. pepper

Brown rooster along with the onion and garlic. Add the white wine and add the

tomatoes, salt and pepper. Simmer for about 1 hour. Just before serving add the

parsley.


Fish (Ψάρι)

Anchovy in the oven with tomato and olive oil

(Γαύρος στο φούρνο με ντομάτα και ελαιόλαδο)

Ingredients:

1. 1 kilo anchovies

2. 2 large ripe tomatoes

3. 2 cloves garlic

4. 1 tablespoon oregano

5. 1 cup olive oil

6. juice of 1 small lemon

7. salt

Wash the anchovies, after subtracting the head and viscera, clean it and place it in a

large enough pan. Drizzle with olive oil and lemon juice, season with salt and sprinkle

the fish with oregano. Then mix well with our handfuls and add garlic. Put onto it the

chopped anchovies sliced tomatoes and bake 45-50 minutes at 180 degrees.


Salt cod with okra

(Μπακαλιάρος με μπάμιες)

Ingredients:

1. 1 pound cod

2. 1 pound small okra

3. 2-3 onions

4. 4-5 cloves of garlic

5. 1½ cup olive oil

6. parsley

7. 700 g. tomatoes

8. salt

9. pepper

Put the cod in water for at least 24 hours to soak the salt out. Then remove the skin

and bones and place it in the middle of a pan. Wash and clean the okra, fry them

slightly and put them in the pan around the cod. Saute in oil left in the pan the onion

and garlic, add ground tomatoes, salt and pepper and let the sauce boil a bit. Drizzle

haddock with this sauce. Put some parsley on top and bake the food to stay with oil

only.


Fish baked in parchment paper (Ψάρι ψημένο στη λαδόκολλα)

Ingredients:

1. 1 large fillet of perch

2. 5 tablespoons olive oil

3. 2 cloves garlic

4. 1 teaspoon rosemary

5. fresh salt

6. grated green pepper

Wash and season with salt. Roll a double greaseproof paper and place the fillet in the

center. Sprinkle with garlic, rosemary and pepper. Drizzle with olive oil and close very

well the fish in parchment paper. Bake at 200 degrees for 45 minutes and serve it hot

with the sauce.


Pasta (Ζυμαρικά)

Spaghetti skioufichta

(Μακαρούνια σκιουφιχτά)

Ingredients:

1. ½ kg flour

2. 1 cup water

3. 1 teaspoon salt

4. 3 tablespoons olive oil

5. 1kup ricotta cheese grated

Mix the flour with the water, salt, 3 tablespoons of oil. Let the dough an hour and then

make the spaghetti: Make a string in finger size and cut each piece (about 3 inches),

put your fingers into the dough and rub up on the table and cut a chunky spaghetti (as

a boat), empty in the middle.

Spread the pasta on a little flour and let it dry completely, for about an hour. Before

cooking, sieve the excess flour. Boil water, put in it the spaghetti and boil for half an

hour. Then take it out with a slotted spoon and serve in a bowl, pour hot butter

(stakovoutyro) and sprinkle with grated ricotta. Eat it immediately.


Spaghetti with minced meat

(Μακαρόνια με κιμά)

Ingredients:

1. ½ kg minced meat

2. 1 onion

3. 2-3 ripe tomatoes

4. ½ glass of red wine

5. ½ pound spaghetti

6. ½ cup oil

7. salt

8. pepper

Put the oil in a saucepan and add the minced meat. Then mix for a few minutes and

add the chopped onion. Add the wine and the chopped tomatoes .Add salt and

pepper, a little water if necessary, cover the pot and let the meat to be cooked in

medium heat, until the sauce becomes thick. Meanwhile cook the pasta in plenty of

salted water, drain afterwards and, if desired, "burn"it with some oil (put a little oil in

the pot to burn, turn off the heat and add the macaroni). Serve the pasta on plates and

pour the mince sauce.


Xynoxontros

(Ξυνόχοντρος)

Ingredients:

1. ½ - 1 cup water oil

2. 1 kg of slightly brocken wheat

3. 3kg milk

4. Some salt

Clean the wheat, grind in a hand mill and go through a strainer (knisara) in order to let

the flour clean. Drain, boil the milk and leave it for four days, maybe more depending

on the weather to turn sour, adding a little salt and stir from time to time.

Place the sour milk on the fire and when it boils add the coarse which then stir until

cooked. Remove from heat and leave it soak for 8-10 hours. This can be eaten fresh,

but a large amount is cut into pieces, spread on a clean towel and dried completely

under the sun. Keep it in a dry, clean place to avoid getting moisture.It can be cooked

instead of rice in soups, stuffed vegetables and other dishes.


Cakes (Γλυκά)

Cake with oil

(Βασιλόπιτα με λάδι)

Ingredients:

1. 1 cup oil

2. 1,280gr Sugar

3. 640gr Flour

4. 100gr Milk

5. 1 teaspoon baking powder

6. 1 tablespoon soda

7. 1 glass of water chopped almonds

8. 6 eggs

9. zest of 1 lemon

10. vanilla

Beat the oil and sugar and add the baking soda dissolved in milk and almonds. Mix the

baking powder and the flour and beat the eggs separately. Pour eggs, lemon zest and

vanilla and add to the flour and mix with the oil, sugar, baking soda and almonds. Stir

everything together and pour into greased baking dish. Bake in 200 degrees in the

oven.


Kantaifi

(Κανταΐφι)

Ingredients:

1. 1kg sheet kantaifi

2. ½ pound finely ground walnuts

3. ½ pound finely ground almonds

4. 3 breadcrumbs

5. ½ cup sugar

6. cinnamon powder

7. Cloves crushed

8. 1 cup oil

For the syrup

9. 6 cups water

10. 6 cups sugar

11. 2 tablespoons honey

12. 1 stick cinnamon

We begin by preparing the syrup to get it cool until you use it. In a saucepan put all the

ingredients and cook until the syrup thickens slightly. Mix in a large bowl the filling

ingredients: walnuts, almonds, the toast, sugar, cinnamon and cloves. Put the oil in a

bowl, dip our fingers in and "hackle" sheet. Then we take a spoonful of stuffing and

wrap it to make rolls. Repeat until the filling is finished.

Bake in a moderate oven for about half an hour, until we see them getting brown. But

be careful, because they can be burnt. Just remove the pan from the oven, and

sprinkle the kantaifi with syrup which must be cold..


Kalitsounia muffle with cream cheese

(Καλιτσούνια φούρνου με μυζήθρα)

Ingredients:

1. 4 eggs

2. 1 cup butter

3. 2 cups sugar

4. 1 cup milk

5. 10gr. ammonia

6. 4 vanilla

7. flour as necessary

8. 3kg of cheese

9. 600-750g sugar

10. 3 tablespoons honey

11. eggs (4-8)

12. cinnamon

To make the pastry mix the butter, sugar and eggs together and then add the warm

milk. Then add the vanilla and stir well the mixture and add the flour slowly. Knead the

dough until it becomes appropriate to open a pastry sheet. Shape the sheet medium in

thickness and cut into small round pieces with a moderate box lid. Put in the middle 1

teaspoon filling which you have made by stirring the cream cheese, sugar, honey and

eggs until it becomes a soft mixture. Shape the Kalitsounia round, place them in a

buttered pot and then spread them with beaten eggs, add cinnamon in the middle of

the filling and bake in a moderate oven.

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