Eat Greek for a Week: Fabulous food that will improve your health in seven days - Tonia Buxton (2015)

THE RECIPES

BREAKFAST, BRUNCH & LIGHT BITES

SOUPS, SALADS & VEGETABLES

FISH, MEAT & POULTRY

PUDDINGS, BAKES & CAKES

BREAKFAST, BRUNCH & LIGHT BITES

Wake up pear shake

High energy breakfast shake

Super tummy smoothie

Greek spice porridge

Porridge… My favourite way

Buckwheat pancakes with fresh berry sauce

Pear and cinnamon millet

My super healthy pancakes with banana, apricot & almond

Garden herb omelette

Scrambled eggs on rye bread with spinach and roasted tomatoes

Scrambled eggs with courgette and turmeric

Greek yogurt…with everything

Easy speedy hummus

Spinach & yogurt dip

Tahini dip

Aubergine dip

Baked Pitakia with feta, fig and rocket

Anari bruschetta with crushed tomatoes and olives

Slow roasted tomato salad

Anchovy, sun-dried tomato and avocado open sandwich

Savoury feta and oregano muffins

Sweet chilli mushrooms with halloumi cheese

Cheat’s speedy courgette and feta pizza

Spanakopita

Anari cheese parcels with honey and sesame

Yalaji rice and sultana stuffed vine leaves

Some people really can’t face food in the morning, so here are some smoothies and shakes that are packed full of nutrients to help you start the day. They are also great as mid-morning or mid-afternoon snacks, or any time you need an energy kick.

If you are feeling a little sensitive, replace ginger with a handful of mint as this is super soothing on the stomach.

SERVES 4 Ready in: 10 minutes

4 firm conference pears, cored and chopped

2 sticks of celery, chopped

100g baby spinach leaves

1 tbsp ground almonds

A 2cm knob of root ginger, grated

Water or coconut milk to dilute (optional)

With the motor running, gradually drop the pear and celery into the blender and blitz until smooth.

Add the spinach, almonds and ginger and blend again until smooth. If you prefer to dilute the shake, trickle in a little water or coconut milk.

Pour into chilled glasses and serve immediately.

TIP:

Store your ingredients in the fridge for an instantly chilled smoothie!

SERVES 4 Ready in: 10 minutes

2 crisp dessert apples, cored and chopped

1 dessert pear, cored and chopped

2 ripe bananas, peeled

1 tbsp peanut butter

6 tbsp natural Greek yogurt

½ tsp ground cinnamon

With the motor running, gradually drop the prepared fruit into the blender and blitz.

Add the peanut butter, yogurt and cinnamon and blend again until smooth.

Pour into chilled glasses and sprinkle with a little more cinnamon if you fancy. Serve straight away.

TIP:

Store your whole apples and pears in the fridge for an instantly chilled shake!

SERVES 4 Ready in: 10 minutes

¼ cucumber

4 crisp dessert apples, cored and chopped

½ pineapple, cut into chunks, core removed

1 medium bunch fresh parsley

125ml natural Greek yogurt

½ tsp ground cinnamon

With the motor running, gradually drop the cucumber, fruit and parsley into the blender and blitz until smooth.

Add the yogurt and blend again until smooth. Pour into chilled glasses and serve immediately.

SERVES 2 Ready in: 10 minutes

2 cardamom pods, crushed or 1 tsp ground cinnamon

75g porridge oats

400ml coconut milk or coconut water or water

1 tsp rosewater

2 tbsp chopped pistachio nuts or almonds

A drizzle of runny honey

1 banana, chopped (optional)

Place the cardamom or cinnamon in a saucepan with the oats and your choice of coconut milk or water. Simmer for around 8 minutes or until the oats are tender. Add a drop more liquid if needed.

Stir in the rosewater then divide between two warm bowls, drizzle on some honey, add a sprinkling of nuts and chopped banana if you fancy. Enjoy.

SERVES 2 Ready in: 10 minutes

70g porridge oats

200ml water

1 small banana, chopped

1 tsp ground cinnamon

1 tbsp chopped almonds or 5 whole almonds

Place all the ingredients in the pan and simmer slowly until cooked, for around 10 minutes.

If you like you can add a tablespoon of cream or a drizzle of honey on serving.

TIP: If making for two, take an average size mug, fill with porridge, put in the pan and then add two mugs of water and whatever else you fancy.

Pancakes are such a great food, they can be a lunch or supper or a snack, sweet or savoury. My children always love pancakes and we do not wait for it to be Shrove Tuesday to have a total pancake day. Always use wholemeal flour, then you will be getting fibre and it will be good on your blood sugar levels. Once you have mastered the basic batter, start experimenting with different fillings like pancakes with wilted spinach and crumbled feta or chopped dried figs and grated halloumi. The combinations are as big as your imagination.

SERVES 4 Ready in: 20 minutes

225g buckwheat flour

1 tsp baking powder

½ tsp ground cinnamon

A pinch of sea salt

275ml skimmed milk or rice milk

1 large egg, beaten

175g fresh berries i.e. strawberries, blueberries, raspberries

1 tbsp mild olive oil

A little drizzle of runny honey, to serve

In a bowl, mix together the flour, baking powder, cinnamon and salt. Add the egg and milk and beat well to form a smooth batter. Let this stand for 5 minutes or so.

Meanwhile blitz the assorted berries to form a chunky (or smoother if you wish) sauce. Cover and chill until required.

Heat a non-stick frying pan and add a few drops of olive oil. Using a 50ml ladle, swirl a couple of spoonfuls of the batter around the hot pan to make a thin pancake. Cook for 1-2 minutes then flip over and cook to brown the other side. Keep warm whilst you repeat with the remaining oil and batter to make a stack of pancakes.

Serve 3-4 pancakes per person, topped or folded with the berry sauce and a drizzle of runny honey.

SERVES 2 Ready in: 20 minutes

250g millet

A pinch of sea salt

2 dessert pears, cored and sliced

1 tbsp raisins

½ tsp ground cinnamon

2 tsp wholemeal plain flour

1 tbsp toasted almonds or hazelnuts, roughly chopped

1 tbsp runny honey

Rinse the millet in cold water and drain thoroughly. Dry fry in a large frying pan for 1 minute.

Bring 375ml water to the boil in a pan. Add the millet and salt. Simmer for 10 minutes.

Now add the pear, raisins and cinnamon to the millet and simmer for a further 10 minutes.

Meanwhile, blend the wholemeal flour with a little cold water to make a smooth paste. Stir this into the millet, stirring continuously until the mixture thickens.

Divide between two warm bowls, sprinkle on the nuts and drizzle with the honey. Serve.

MAKES 8 PANCAKES / SERVES: 4 Ready in: 20 minutes

50g plain flour

50g gram flour, sifted

15g poppy seeds

300ml semi-skimmed milk

A pinch of salt

1 tsp sunflower oil

FOR THE FILLING:

50g chopped toasted almonds

2 ripe bananas, chopped

50g ready-to-eat dried no sulphur apricots, chopped

Zest and juice of 1 lemon

150ml natural Greek yogurt

1 tsp poppy seeds

Blend the flours, poppy seeds, milk & salt in a food processor then leave to stand for 20 minutes (or whisk by hand until you form a smooth batter).

Meanwhile mix together the almonds, banana, apricots and lemon juice.

Heat a non-stick frying pan and add a few drops of the oil. Use a 50ml ladle to swirl enough batter around the pan to form a thin pancake. Cook for 1-2 minutes then flip over and cook to brown the other side.

Layer the pancakes to keep warm whilst you repeat with the remaining oil and batter to make 8 pancakes.

Fill each pancake with 2tbsp of the chopped fruit and nuts then fold into quarters. Arrange two pancakes on each plate with a spoonful of thick creamy yogurt alongside, sprinkling with the poppy seeds and the lemon zest.

SERVES 1 Ready in: 10 minutes

1 tsp butter

2 medium organic/free-range eggs, beaten

1 tbsp freshly chopped parsley

1 tbsp freshly snipped chives

A pinch of sea salt

Melt the butter in a small frying pan. Mix the eggs with 1 tbsp. cold water and a pinch of salt. As soon as the butter is turning a nutty brown colour, pour and swirl the eggs around the pan.

Use a wooden spatula to flip the outer edges of the omelette to the centre to create a light omelette. Once it is nearly setting, sprinkle over the herbs.

Slide the omelette out onto a warm plate, flipping it in half to sandwich the filling. Leave to set for 30 seconds or so. Serve immediately.

SERVES 4 Ready in: 1 hour

4 organic ripe tomatoes, halved

6 medium free-range eggs

125ml milk

150g tender spinach leaves, torn if large

4 slices rye bread, toasted

Sea salt and freshly ground black pepper

Olive oil for drizzling

Place the tomatoes cut side up, on a baking tray. Drizzle with a little oil and season with salt and pepper. For best flavour, roast in a preheated oven (180°C/fan 160°C/gas 4) for 30-40 minutes. For a short cut, simply grill under a moderate heat.

Beat the eggs and milk together, seasoning to taste.

Heat a non-stick pan on high and add the spinach and a few sprinkles of water. Cook for 2-3 minutes to wilt the spinach. Drain off any excess water.

Now stir in the eggs and mix with the spinach, to scramble and lightly cook the eggs.

Pile each slice of toast with the egg and spinach scramble and top with two halves of tomato. Just another drizzle of olive oil and some freshly ground black pepper… and enjoy.

Scrambled eggs and omelettes are such a wonderfood snack/lunch. Eggs are such a great source of protein, they are one of the most nutritious foods on the planet, containing a little bit of almost every nutrient we need. You can have so many different variations and these are some of my favourites.

SERVES 4 Ready in: 10 minutes

2 tbsp olive oil

1 tbsp butter

½ tsp turmeric

2 courgettes (grated)

5 organic free-range eggs, lightly beaten

A pinch of sea salt

Heat the butter and fry the turmeric for a minute then add the olive oil.

Stir in the courgettes and cook for 1-2 minutes.

Add the eggs and stir till cooked, but do not over cook! Season.

Eat alone or on a slice of toasted rye or spelt bread.

Greek yogurt is such an amazing wonder-food and it really does set you up for the day. Here are some ways to enjoy it at breakfast, but really you can go with whatever you have to hand in the cupboard, fridge or fruit bowl.

A SAVOURY START:

100ml plain Greek yogurt

½ small cucumber, chopped

2 Kalamata olives, pitted and quartered

2 ripe tomatoes, finely chopped

1 tbsp freshly chopped mint

½-1 clove garlic - especially good if feeling a little run down

Sea salt and freshly ground black pepper, to season

Simply spoon the yogurt into a bowl and layer on the vegetables. Spoon in and enjoy.

A SWEET START:

100ml plain Greek yogurt

1 banana, chopped/1 apple, cored and chopped, 3 strawberries, sliced

OR

1 pear, cored and sliced/4 blackberries/1 small orange, segmented

50g chopped or flaked toasted almonds ½ tsp ground cinnamon

1 tsp Greek mountain honey

Layer your yogurt with your choice of fruits and nuts, add a sprinkling of cinnamon then finish with a drizzle of honey.

MAKES A GOOD BOWLFUL Ready in: 20 minutes

3-6 garlic cloves

400g can chickpeas, drained, brine reserved

3 heaped tbsp tahini

Juice of 2-3 lemons

Zest of 1 lemon

2 tbsp olive oil

A pinch of sea salt

A little olive oil for drizzling

FOR THE METHOD USING A BLENDER OR FOOD PROCESSOR

Finely chop the garlic and then add the drained chickpeas and blitz until a rough texture, adding a little brine to slacken.

Add the tahini paste and then the juice of 2 lemons. Season well with salt and give the whole mix another short blitz. Adjust the flavour levels with a squeeze of lemon or a pinch of salt. Cover and chill.

FOR THE METHOD BY HAND

Crush the garlic and place in a large bowl with the drained chickpeas. Use a potato masher to crush them together.

In a separate bowl beat together the tahini paste, lemon juice and salt. Now mix into the chickpeas. Cover and chill the hummus until ready to serve

TO SERVE

Drizzle a little olive oil over the hummous and garnish with a few whole chickpeas and the lemon zest. Keep in an airtight container in the fridge for up to a week.

VARIATION

Add ½ tsp of either cumin or ground coriander for a warming flavour, or for more heat, sprinkle with finely chopped chilli or some ground paprika.

1 kg fresh young spinach, chopped finely

½ large bunch fresh mint leaves, chopped

5 large spring onions, trimmed, sliced finely

¼ tsp turmeric

2 glasses (500ml) strained natural Greek yogurt

6 tbsp olive oil

Salt and freshly ground black pepper

In a large pan gently heat 3 tbsp olive oil. Add the spinach, tossing to coat the leaves with oil then leave for a couple of minutes to wilt in the heat.

Remove from the heat and tip into a bowl.

Season with salt and pepper then add the mint, spring onions, turmeric and yogurt, folding together thoroughly. Spoon into a serving bowl then drizzle on the remaining olive oil.

Serve at room temperature and eat as fresh as possible.

This is my favourite dip, and if the truth be known I would have it accompany everything I eat - from keftedes to souvlakia to fish, or on top of plain steamed veg. As far as I am concerned it works with them all!

2 heaped tbsp of tahini paste

2-4 cloves garlic crushed

juice of 2-3 lemons

2 tbsp of olive oil

Sea salt

Cold water to thin

Chopped parsley to garnish

Generous pinch of salt to taste

YOGURT TAHINI DIP

1 heaped tbsp of wholemeal Tahini paste

2 cloves garlic, crushed (or more if you like)

A pinch of sea salt

Juice of 1 lemon

50g (1 large tbsp) Total Greek yogurt

Cold water to slacken if needed

Combine all the ingredients, beating hard (this is best done with an electric blender).

Add enough water to give a pouring consistency.

To serve sprinkle with parsley and drizzle with olive oil.

SERVES 6 Ready in: 50 minutes plus cooling time

1 large aubergine

100ml extra-virgin olive oil

3 small onions, finely chopped

4 garlic cloves, crushed

4 tbsp red wine vinegar

Juice of 1 lemon

Sea salt and freshly ground black pepper, to taste

Preheat the oven to 200°C/fan 180°C/gas 6. Pierce the aubergine with a sharp tipped knife and place on a baking tray in the oven for 45 minutes or until the skin has wrinkled and the aubergine collapsed.

Slit the aubergine open, scoop the pulp out into a bowl and discard the skin. Roughly chop the pulp, then add the remaining ingredients. Using a hand blender, blitz until very smooth, or for a more rustic dip, roughly chop by hand.

Adjust the seasoning to taste. Serve at room temperature.

SERVES 4 Ready in: 30 minutes

4 round wholemeal pitta breads

1 tbsp olive oil

2 red onions, finely sliced

4 fresh figs, sliced or quartered

100g feta cheese, crumbled

Fresh sprigs of thyme

50g fresh rocket leaves

Preheat the oven to 180°C/fan 160°C/gas 4. Place the pittas on a flat baking sheet.

Heat the olive oil in a pan, add the onions and cook gently for 5 minutes or until softened and coloured.

Top each pitta with some onion. Arrange the figs on top. Sprinkle the feta over the figs and finish with sprigs of fresh thyme.

Bake in the oven for 15 minutes or until the feta is tinged golden. Serve hot with a scattering of fresh rocket leaves.

MAKES 4 Ready in: 20 minutes

250g cherry tomatoes

4 tbsp extra-virgin olive oil plus extra for drizzling

12 stoned Kalamata olives

2 tsp capers

4 anchovy fillets, finely chopped

4 slices of sourdough bread

200g anari cheese (use low fat ricotta if you cannot find anari)

A handful of wild rocket, basil or flat leaf parsley

Sea salt and freshly ground black pepper, to season

Roughly crush the tomatoes and toss with the olive oil, olives, capers, anchovy fillets and a little salt and pepper, to taste.

Toast the bread, drizzle with a little olive oil then spread each slice thickly with 2 tbsp anari cheese.

Pile the tomato mixture on top and garnish with fresh summer herbs or peppery leaves like basil or rocket. Enjoy.

This is a wonderful way to use a glut of tomatoes (of which there’s a surplus in Greece over the summer!). It is delicious as part of a meze or just good on its own with wholemeal village bread.

SERVES 4 Ready in: 2 hours 15 minutes

450g tomatoes on the vine, halved

3 garlic cloves, crushed

3 tbsp extra-virgin olive oil

4 sprigs fresh thyme

40g fresh breadcrumbs

50g pine nuts

1 tbsp freshly chopped flat leaf parsley

1 tbsp freshly snipped chives

50g feta

Sea salt and freshly ground black pepper, to season

Preheat the oven to 120°C/fan 100°C/gas 2. Arrange the tomatoes cut side up on a roasting tray. Mix the garlic with the 2 tbsp olive oil, brush over the tomatoes then season with a little salt and pepper.

Thread the thyme leaves off their stalks over the tomatoes. Now cook for 1½-2 hours or until very soft, slightly wrinkled.

Heat the remaining tablespoon of olive oil in a large non-stick frying pan and fry the breadcrumbs for 1-2 minutes or until golden then add the pine nuts and continue to cook for a further minute to toast the nuts and crisp the crumbs. Remove from the heat.

Stir through the herbs. Spread two-thirds of the crumb mix over the base of a serving dish or individual plates, top with the tomatoes and sprinkle the remaining crumb mix over the top, then finish with crumbled feta.

TIP

Prepare the tomatoes well ahead and store in a lidded container, then bring to temperature and gently warm through before progressing at stage 3.

SERVES 4 Ready in: 5 minutes

3-5 plump garlic cloves, crushed

200g anchovies in wine vinegar

100g sun-dried tomatoes

1 ripe avocado, cut into chunks

1 small bunch fresh basil leaves

Juice of 1 lemon

2 tbsp extra-virgin olive oil

4 slices of rye bread, lightly toasted

Gently combine all the ingredients (apart from the bread) together. Season with some freshly ground black pepper.

Pile the mixture onto the toasted rye, finishing with another grind of black pepper. Serve.

MAKES 4 Ready in: 40 minutes

1 onion, chopped

2 small courgettes, diced

5 tbsp olive oil

2 free-range eggs, beaten

1tsp freshly chopped oregano

150g feta cheese, crumbled

150g wholemeal flour

1½ tsp baking powder

Preheat the oven to 180°C/fan 160°C/gas 4. Line a muffin tray with 8-10 muffin cases.

Heat 2 tbsp olive oil in a frying pan then gently cook the onions and courgettes for 5 minutes or until just softened.

In a large bowl, mix the eggs with the remaining oil, the oregano and feta cheese. Add the milk, stir well then briskly fold in the flour and baking powder. Fold in the onion and courgette.

Divide between the muffin cases then bake for 20-25 minutes or until well risen, coloured and firm to the touch. Eat warm or freshly baked.

SERVES 4 AS A STARTER OR 2 AS A LIGHT MEAL Ready in: 30 minutes

8 flat mushrooms

4 tbsp chilli-flavoured or extra-virgin olive oil

150g halloumi cheese, sliced into 8

FOR THE DRESSING:

1 tbsp honey

A small pinch of chilli

1 tbsp balsamic vinegar

Sea salt and black pepper

Rocket salad leaves, to serve

Heat the grill to high. Place the mushrooms gill-side up on a grill rack, brush all over with the oil and season with salt and ground black pepper. Cook under the grill for 5 minutes until the juices start to run.

Mix the dressing ingredients together and set aside.

Top with the halloumi cheese slices then return to the grill and cook for a further 4-5 minutes until the cheese is golden and crisp.

Arrange two on each of four serving plates and spoon a little of the dressing over each. Serve with the salad leaves.

SERVES 4 Ready in: 30 minutes

1 tbsp olive oil

2 cloves garlic, chopped

400g can organic chopped tomatoes

A handful of basil leaves

4 round wholemeal flatbreads

1 medium courgette, diced

1 red pepper, diced

2-3 spring onions, sliced

100g feta cheese

Freshly ground black pepper, to season

Preheat the oven to 200°C/fan 180°C/gas 6. Have ready 2 flat baking sheets.

Place the olive oil and garlic in a pan and gently heat. Add the chopped tomatoes and basil then bring to a steady simmer and cook for 15 minutes or until the mixture becomes nice and thick.

Spread the tomato sauce over each flatbread, scatter on the chopped vegetables and crumble on the feta.

Bake for 10 minutes or until tinged golden.

Puritans would make their own filo pastry but I think life is too short. This recipe does not use too much feta but if you prefer something a little richer put in the whole pack of feta (250g). This can be served straight out of the oven but I always like it once it has cooled and all the flavours are set. I have made it in a dish but you can also make little spanakopita parcels or triangles for parties.

SERVES 4-6 Ready in: 1 hour

6 tbsp olive oil

1 bunch spring onions, trimmed and finely chopped

1kg fresh spinach, washed and chopped

100g feta cheese, crumbled

2 eggs, lightly beaten

2 tbsp freshly chopped parsley

½ tsp grated nutmeg

350g filo pastry (around 8-10 sheets)

Salt and freshly ground black pepper

Heat 2 tbsp oil in a large pan or wok and fry the spring onions for a few minutes to soften without browning. Then add the drained spinach, tossing until it begins to wilt. Cover and cook gently for 5 minutes.

Allow the spinach to cool a little before mixing in the feta, eggs, parsley, nutmeg and salt and pepper to taste.

Preheat the oven to 180°C/fan 160°C/gas 4.

Brush some oil over the base of a large deep baking tin or oven dish, approx. 30cm x 25cm.

Lay 4 or 5 sheets of filo pastry in the bottom of the dish, brushing between each layer with oil. Spoon the spinach filling on top and cover with the remaining filo sheets brushing each with oil as before. Tuck in the edges neatly and brush the last of the oil over the pie.

Bake for approx. 40 minutes then increase the heat and bake for another 5 minutes to crisp the top. Serve hot or cold.

I find that mix of salty cheese and sweet honey always hits the spot or as a dessert if using unsalted cheese. These little parcels of heaven are one of my favourite things to eat. You can serve them as a starter if using salted anari (or feta cheese).

MAKES 4 Ready in: 40 minutes

8 leaves filo pastry

5 tbsp olive oil

4 tbsp Greek thyme honey

2 tbsp sesame seeds

300g anari cheese (use low fat ricotta if you cannot find anari)

Preheat the oven to 180°C/fan 160°C/gas 4.

Place one sheet of filo pastry on a large baking sheet. Brush with olive oil then lay another sheet directly on top. Place a spoonful of cheese in the centre of the pastry, drizzle ½ tsp honey on top then sprinkle lightly with some sesame seeds.

Fold over the filo pastry to encase the cheese, making a secure parcel. Brush again with oil. Repeat to make 4 parcels spaced evenly out onto the tray. Bake in the oven for 20-30 minutes or until golden.

Transfer the hot parcels onto individual plates, halve and drizzle with a little honey, scatter on some sesame seeds and serve.

Yalaji, dolmades or koubebia are all basically little cigarillo shapes that are stuffed vine leaves. These ones are vegan but there are so many wonderful variations you could use. I like feta and dried fig or the Cypriot style pork and parsley. Once you have rolled a few you will get the knack. Vine leaves are magically good for you, they are amazing for your heart, have anti-inflammatory properties and are super-low in calories.

MAKES 10-12 Ready in: 1¼ hours

100ml olive oil

1 bunch spring onions, trimmed and finely chopped

1 bunch dill, finely chopped (stalks included)

200g sultanas

200g pine kernels

200g pudding rice

1 bunch fresh vine leaves (or use leaves in brine)

Juice of 1 lemon

Salt and freshly ground black pepper

Heat the olive oil then add the spring onions and dill. Cover and cook over a low heat for just a few minutes to allow the onions to sweat. Now add the sultanas and pine kernels. Give everything a good stir to coat with oil then add the rice and cook for a further minute or two until the grains become opaque. Take off the heat, season with a little salt and pepper.

Line a lightly oiled flameproof casserole dish with some vine leaves. Have the remaining leaves ready in a pile, vein side facing up. Place a leaf on a board, spoon on a teaspoon of the rice mixture, one third up from the centre base of the leaf. Now fold the leaf over the rice from the base then fold in the left and right side of the leaf before rolling up into a little cigar shape. Roll securely but not too tightly as the rice will swell up on cooking.

Place the rolled Yalaji snugly in the dish. Repeat until the base is full then continue another layer.

Place an inverted plate on top to weigh the Yalaji down. Pour cold water in and around to approx. 7cm above the vine leaves. Add the lemon juice.

Cover tightly and cook over a gentle heat for 45-50 minutes until nearly all the liquid has been absorbed and the vine leaves are tender. Either serve warm or leave to cool then chill before serving.