Besides the staple Greek salad on restaurant menu( which turns out is actually not the correct name for the feta- and kalamata olive-topped greens ), Greek cuisine isnt as widely-available as other ethnic cuisines. But Maria Benardis, health coach-and-four, chef, and author of Cooking and Eating Wisdom for Better Health , is trying to change all that. Shes going old school, employing the recipes, foods, and guiding principles of ancient Greece to set healthy and delicious foods on the table. Benardis sums up her view on cook by quoting Hippocrates: Let food be thy medicine, she tells. Everything on the table has an effect on your body. Here are eight tips-off we should all be stealing from the chef and the ancient Greeks who inspire her that will help you prepare healthier dinners, improve your relationship with food, and maybe even shed a few pounds.
1. Always start the meal with a salad
Salads are always served first on a Greek table, says Benardis. In fact, Greeks traditionally love their salads so much that in ancient times, they were often served as dessert! The intent of a salad is to stimulate the craving before the main meal, she says. Plus, you’ll begin to fill up on veggies, which will prevent you from overeating the main entre. And you wont find any bottled dressings on Benardis’s table she makes her own with these wholesome ingredients: Since ancient times, salad dressings still include a combination of olive oil, vinegar, herbs, lemon juice, salt, and honey, she says.
Fun fact: That popular combo of olives, tomatoes, cucumber, feta cheese, and onions youre whipping up? Although many refer to it as a Greek salad, the Greeks actually call it a kalamata or villagers salad.
2. Make cook an experience
All too often a packed schedule forces us to grab takeout on the way home, or to pick up the phone and order delivery. And while we wont always be able to step away from our obligations to prepare and enjoy a home-cooked meal, making an effort to incorporate what Benardis refers to as agapi into our lives can help us de-stress and be more mindful about the food we’re eating. Agapi is a joyous, harmonious state of mind, free of chaos, says Benardis. In Greek culture, cooking is a spiritual experience that’s highly celebrated and respected. Cooking connects us to ourselves, to other people, and to nature. She encourages people to create a cheerful mood when cook: Dance, play music, sing … let your inner child come out once in a while, and dont take cooking too seriously.
And that includes getting your head out of the cookbook and experimenting. Pleasure and elation from cooking can be obtained when there is humor involved, tells Bernardis. Allow your senses to do the cooking and choose how much of food ingredients you wish to use in a dish dont be governed by what recipes dictate the measurements to be.
3. Disconnect during mealtime
After you spend time preparing a dinner, youll want to give it your undivided attention. Its also important to practice love and agapi when eating, says Benardis. I believe that its disrespectful to answer telephones and watch television when eating, particularly in the company of others. This interrupts the harmony, the flow of energy, and the time thats needed to enjoy a dinner that in the end nourishes and mends your body and soul. Being mindful of the food youre eating, and focusing on the snack in front of you, helps increase satiety and the enjoyment of mealtime.
4. Rely on herbs
Take one look at her recipes and its clear that Benardis is a fan of herbs one variety or another pops up in almost all of her dishes or is the starring of the snack, like in this Fresh Herb Salad. Herbs are a great way to boost the flavor of dishes without the added calories, she says. I add herbs to teas, stew, desserts, salads, Greek filo pies, soups, slow cooker vegetables and meat, fish, and poultry that are about to be grilled or cooked. And while fresh, raw herbs are great, dont be afraid to get creative with them. I also submerge them in salt with some lemon zest and use the salt to flavor my dishes, tells Benardis. Or I sometimes deep-fry them to add as garnish to a dish and use them to infuse my olive oils and herbed feta cheese.
5. Serve greens with everything
Leafy greens are essential in Greek cooking, says Benardis. I recall the many trip-ups to the mountains with my grandmother during my childhood years living in Greece to gather various wild greens that we would toss in salads, add to stews, or simply boil and dress with olive oil and lemon juice. In ancient Greece they were used for medicinal purposes, and to this day Greeks consume a high volume of wild greens, which are high in antioxidants, vitamins, and minerals, she says. Children are even taught to identify different types of wild greens, and its not unusual to ensure them playing the horta hunting games during coordinated family excursions to gather them, says Benardis. Regardless of what youre preparing, theres room for leafy greens: Throw a handful in soups, smoothies, omelets, salads you name it!
6. Use wholesome ingredients — and know where they come from
Benardis shares a tale about one of her favorite ingredients to incorporate into mousse: mastic. The resin comes from a tree that can only be grown in Greece, so when people try to grow it in other places, the tree dies, she explains. While most of us dont have an exotic tree growing in our backyard, the moral of the narrative is to stick to ingredients that are in season and local to where you live. The first way I source my ingredients is to visit the local farmers markets, which sell a variety of seasonal fresh organic ingredients at lower costs than their retail counterparts, tells Benardis. She then supplements those organic ingredients with foods from grocery store and local international food stores that sell imported Greek and European ingredients. Take a clue from Benardiss recipe box and scheme your meals around whats in season in your area. Not only will youshave money off your grocery bill, but youll also be able to mix up your menu and try new ingredients.
7. Keep it simple
Forget processed foods with a laundry list of ingredients. Benardis says that each dish should be simple: built with a bit of petroleum, a pinch of salt, and cumin. This back-to-the-basics approach will have positive effects on your grocery bill, health, and waistline. In Greek cookery, ingredients are use reasonably and simply, and they do not overpower the other ingredients, she says. The aim is to achieve harmony and balance so that each ingredient sings.
8. Add a little cheese
The rule of balance and simplicity applies to our favorite dairy product as well. You’ll find many Greek dishes, like these Barley Stuffed Bell Peppers, finished off with a sprinkle of feta. A touch of cheese adds a hint of salty flavor that perfectly complements the fresh herbs and seasonal veggies on your plate. Applying this trick to your own diet will allow you to feel like youre indulging, which will construct your dinner more satisfying and may help prevent binges where you dive head first into a big bowl of mac and cheese or a pie of greasy pizza.
9. Wrap it up
Ancient Greeks were obsessed with wrapping, Benardis tells. They wrapped mashed foods, like meat and potatoes. While this was the Greeks’ solution to eating before forks and spoonfuls, we can all use the trick to incorporate more greens into our meals. Benardis gives domaldes( a traditional Greek recipe for stuffed grape leaves) a modern twist by wrapping a quinoa and veggie mixture in kale foliages and serving with a Greek yogurt and cumin sauce( the herb was thought by ancient Greeks to be anti-cancerous, Benardis adds ).
10. Enjoy dessert — but make it from scratch
Plato believed food should have simple flavors and wrote that even sweets should sing with their simplicity, ‘ says Benardis. That entails no processed cakes, cookies, or ice cream with mile-long ingredients listings. Yes, theres room for a sweet treat in a Greek diet, but theyre completely made from scratch. In my household, dessert was a staple at the end of a dinner. It took kind as simple and fresh seasonal fruit, yogurtwith honey, nuts and cinnamon, or something more complex, like baklava. This mindset is a bit different from how many of us experience dessert: scarfing down a cookie or doughnut in a moment of weakness. Think like a Greek when it is necessary to sweets: Let yourself to indulge, but only in treats you’re attaining yourself. That means no cookie or doughnut trays at the office or oversized pieces of cake at your friends birthday party. Not only is this a no-brainer way to limit the amount of dessert you indulge in, but it will help you control binges that is a consequence of giving into a sweet craving with processed foods. Take the time to stimulate your own homemade sweet treat, and sit down to savor your creation.
10 Greek Eating Habits That Will Boots Your Health was originally published on Everyday Health .
More from Everyday Health:
6 Mediterranean Diet-Inspired Meals To Try Tonight
10 Easy Mediterranean Diet Swaps to Construct Today
9 Bad Eating Habits and How to Break Them
14 Habits of People With a Healthy Relationship to Food
Read more: www.huffingtonpost.com