The Goodness and Best-Kept Secrets of Mediterranean Food: Slow Down the Ageing Process

by Ortensia Greco-Conte

Overview

The secret to a long, healthy life isn’t found in some new diet pill, injection, or modern medical breakthrough. The keys to a longer, healthier, happier life can be found within ancient traditions based on Mother Nature’s bounty. Mediterranean grandmothers know that people survive longer and live better simply by eating fresh, organic, healthy, raw food every day.

This is the effortless practice followed by the people of the Mediterranean for millennia. The Mediterranean diet is packed with delicious foods rich in anti-ageing antioxidants, carbohydrates, fibre, protein, and minerals—homemade bread, pasta, fresh organic vegetables picked from the garden, fresh Mediterranean herbs and spices, tomatoes, onions, garlic, basil, extra virgin olive oil, cheese, fresh milk and dairy, polenta, rice, parsley, mixed salad, capsicum, lemon, eggplant, green and black olives, lentils, legumes, spinach, cereals, nuts, fresh and dried beans, peas, corn, fresh and dried fruit, and seafood, with eggs, poultry, and red meat limited to just once or twice a week.

Now these ancient secrets and recipes are updated for a new generation. You don’t need to follow a torturous diet framed around deprivation and manufactured pills, shakes, and processed diet foods to reach or maintain your health goals. The people of the Mediterranean treat their bodies as holy temples, offering up only the best and healthiest food.

Eating a healthier diet can help you to look and feel younger—and you are never too old to start reversing the ravages of time.

Product Details

ISBN-13:	9781452508597
Publisher:	Balboa Press AU
Publication date:	01/17/2013
Sold by:	Barnes & Noble
Format:	eBook
Pages:	138
File size:	327 KB

Read an Excerpt

The Goodness and Best-Kept Secrets of Mediterranean Food

Slow Down the Ageing Process

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By ORTENSIA GRECO-CONTE

Balboa Press

Copyright © 2013 Ortensia Greco-Conte
All right reserved.
ISBN: 978-1-4525-0858-0

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Chapter One

SPRING SALAD WRAPS

Servings: 4

Ingredients

4 sheets mountain bread
1 ripe avocado, peeled and sliced
30 g fresh, washed baby spinach leaves
1 cucumber, sliced
2 fresh, washed tomatoes, sliced
50 g kalamata olives
50 g walnuts, finely sliced (if not allergic)
2 fresh, washed spring onions, finely chopped
8 slices swiss cheese (2 slices for each wrap)
4 tbsp. blueberries, (1 tbsp. for each wrap)

Directions

Place the ingredients in the middle of the four wraps, then fold at the ends, roll up, cut in half, and serve.

TUNA & RICOTTA ROLLS

Servings: 4

Ingredients

4 whole-grain bread rolls
4 tsp. fresh blueberries (1 tsp. for each roll)
4 fresh, washed lettuce leaves
¾ cup fresh ricotta cheese
100 g tuna in spring water, drained
2 pickled onions, chopped
1 fresh, washed capsicum, finely chopped
1 stalk fresh, washed celery, finely chopped
1 baby cucumber, finely chopped
Black pepper or chilli for more taste

Directions

Cut the tops off the rolls and hollow out the centre. Place lettuce in each roll, and fill up with the rest of the ingredients. Refrigerate until ready to serve.

FRESH FRUIT AND PROSCIUTTO WRAPS

Servings: 4

Ingredients

4 25-cm (10-inch) wraps
175 g prosciutto, finely sliced
4 tsp. blueberries (1 tsp. for each wrap)
1 large orange, finely sliced
2 cups strawberries, sliced
1 cup fresh, washed, sprouted mung beans

Directions

Place the sprouted mung beans over the wraps, then divide prosciutto and the rest of the fresh fruit. Put all the ingredients in the middle of the wraps, fold at the ends; roll up, cut in half, and serve.

CHICKEN SALAD WRAPS

Servings: 4

Ingredients

4 wraps
1 tsp. mayonnaise
1 avocado, sliced
1 cooked chicken breast fillet, sliced
Cos (romaine) lettuce leaves
1 half cucumber, sliced
1 tomato, sliced
salt and pepper

Directions

Spread wraps with mayo; then layer lettuce, chicken, tomato, cucumber, avocado. Season to taste, fold at the ends; roll up, cut in half, and serve.

WHOLE-GRAIN BREAD ROLL SALAD

Servings: 4

Ingredients

4 whole-grain bread rolls
300 g mozzarella cheese, thinly sliced
1 large beetroot, thinly sliced
1 pinch ginger
2 fresh, washed tomatoes, sliced
1 avocado, sliced
15 fresh, washed basil leaves
4 tbsp. extra virgin olive oil (1 tbsp. for each roll)
pinch sea salt and hot chilli

Directions

Cut each roll in half. Put all the ingredients in, and top off with the olive oil, salt, and chilli. Cover rolls with plastic wrap and set in a cool place till it is time to serve.

FIGS WITH RED LEAF SALAD ON PITA BREAD

Ingredients

8 fresh or dried figs, sliced
4 slices pita bread
250 g bocconcini cheese, sliced
150 g mixed fresh, washed red lettuce
2 large tomatoes, sliced
4 olives, sliced

Directions

Divide all the ingredients and place in the middle of each pita bread; then fold at the ends, roll up, cut in half, and serve.

(Bocconcini is a small ball of mozzarella cheese, the size of an egg. They are often packaged in water and may be made from buffalo milk.)

CRAB AND MUSHROOM SALAD

Servings: 4

Ingredients

6 fresh mushrooms, chopped
300 g fresh crabmeat
1 clove fresh garlic, chopped
1 fresh spring onion, chopped
1 handful fresh mint
1 avocado, chopped
6 fresh lettuce leaves
1 tbsp. fresh lemon juice
50 g walnuts, chopped
2 tbsp. extra virgin olive oil

Directions

Mix all the ingredients in a large bowl; toss very well and serve.

BEANS AND TOMATO SALAD

Servings: 4

Ingredients

500 g mixed beans, ready-cooked
3 large tomatoes, sliced
2 tbsp. fresh parsley, chopped
2 tbsp. fresh basil, chopped
100 g fresh spinach, chopped
50 g fresh celery, chopped
2 tsp. extra virgin olive oil
2 spring onions, chopped
3 tbsp. balsamic vinegar
sea salt (optional)

Directions

Mix all the ingredients in a large bowl; toss well and serve.

NECTARINE SALAD

Servings: 4

Ingredients

4 fresh nectarines, peeled and segmented
100 g baby rocket (arugula)
1 garlic clove, chopped
250 g fresh cherry tomatoes
1 fresh spring onion
2 fresh carrots, chopped
8 bocconcini cheese, sliced
1 tsp. chia seed
1 tsp. LSA mix (linseed, sunflower kernels, and almonds)
1 pinch cayenne pepper
pinch sea salt (optional)
2 tbsp. extra virgin olive oil

Directions

In a large bowl, mix all the ingredients; toss well and serve.

LENTIL SALAD

Servings: 4

Ingredients

100 g brown lentils (cooked according to package instructions)
3 fresh tomatoes, sliced
1 tbsp. chopped fresh mint
4 baby beetroot, sliced
4 pistachio nuts, chopped
1 fresh spring onion, chopped
50 g fresh, washed mixed salad leaves, chopped
2 tbsp. extra virgin olive oil
juice of 1 fresh lemon
pinch cayenne pepper
pinch chia seed
pinch sea salt

Directions

In a large bowl, mix all the ingredients with the cooked lentils; toss well and serve.

LETTUCE AND TUNA WRAPS

Servings: 4

Ingredients

4 bread wraps
185 g tuna, Italian style
½ head savoy cabbage, shredded
6 fresh spinach leaves
1 fresh carrot, chopped
½ tbsp. chopped ginger
½ tbsp. red chilli
1 mango, sliced
1 handful torn basil leaves
½ tsp. chia seeds
½ tsp. LSA (linseed)

Directions

Place all the ingredients in middle of each wrap; fold the ends, roll up, cut in half, and serve.

MEDITERRANEAN SALAD

Servings: 4

Ingredients

3 tbsp. sun-dried tomatoes
2 spring onions, chopped
4 large fresh lettuce leaves
1 fresh mango, sliced
4 pitted kalamata olives
2 capsicum, red and green, thinly sliced
1 small mozzarella, chopped
1 cucumber, finely chopped
3 tbsp. extra virgin olive oil
3 tbsp. balsamic vinegar
1 tsp. chia seeds
6 fresh mint leaves
pinch sea salt

Directions

Mix all the ingredients in a large bowl; toss well and serve.

SMOKED SALMON ROLLS

Servings: 6

Ingredients

6 fresh rolls
XXXX smoked salmon, sliced
250 g Philadelphia brand light cream cheese
150 g fresh, washed baby spinach
2 tsp. traditional basil pesto
2 slices pineapple, finely chopped
juice of 1 lemon, freshly squeezed

Directions

Combine cream cheese, baby spinach, basil pesto, and pineapple. Mix well; stir till smooth. Cut rolls and spread in the combined ingredients. Top with sliced smoked salmon and then squeeze the lemon juice and serve.

MELON AND TOFU MOUNTAIN BREAD

Servings: 4

Ingredients

4 slices mountain bread
½ melon, sliced
2 tomatoes, sliced
4 fresh, washed lettuce leaves
150 g extra-firm tofu, chopped finely
12 fresh, washed basil leaves
1 banana, sliced thin

Directions

Place all the ingredients in middle of each piece of bread. Fold at the end, roll up, cut in half, and serve.

TOMATO-OLIVE-CAPER SALAD

Servings: 4

Ingredients

4 fresh, large tomatoes, chopped
40 g pitted and halved kalamata olives
12 fresh basil leaves
3 tbsp. capers
1 bunch fresh, washed arugula lettuce
1 tsp. chia seeds
1 tsp. LSA mix
1 red chilli
2 tbsp. extra virgin olive oil
2 tbsp. fresh lemon juice
sea salt (optional)

Directions

Combine all the ingredients in a bowl; toss and serve with your favourite bread.

SMOKED SALMON SALAD

Servings: 4

Ingredients

100 g smoked salmon, sliced
16 small rounds bocconcini cheese
1 spring onion, chopped
40 g fresh, washed baby spinach
2 tbsp. extra virgin olive oil
1 red chilli, chopped
1 tsp. chia seed
2 tbsp. fresh lemon juice
sea salt (optional)

Directions

In a large bowl, mix the baby spinach, spring onion, chilli, bocconcini, smoked salmon, chia seed, olive oil, and lemon juice. Mix very well and serve.

ORGANIC GARDEN SALAD

Servings: 4

Ingredients

200 g baby beetroot
150 g cherry tomatoes
1 handful fresh mint leaves
1 handful fresh basil leaves
1 tbsp. fresh celery, chopped
1 fresh spring onion, chopped
1 garlic clove, chopped
1 red capsicum, cut into strips
1 handful fresh spinach
3 tbsp. extra virgin olive oil
juice of 1 fresh lemon
1 fresh red chilli, chopped
sea salt (optional)

Directions

In a large bowl, mix all the fresh, organic ingredients. Then add the extra virgin olive oil and the lemon juice. It is now ready to serve.

ASPARAGUS AND FENNEL SALAD

Servings: 4

Ingredients

2 large, fresh fennel bulbs, thinly sliced
1 bunch fresh asparagus, steamed and chopped
50 g fresh mix salad leaves, chopped
200 g cherry bocconcini cheese
1 red chilli, chopped
1 garlic clove, chopped
1 pinch fresh ginger
50 g unsalted cashew nuts, chopped
1 tsp. chia seed
2 tbsp. extra virgin olive oil
sea salt (optional)

Directions

Mix all ingredients in a large bowl; toss well and serve.

PRAWN AND GREEN SALAD

Servings: 4

Ingredients

200 g steamed prawns, peeled and deveined
1 fresh avocado, sliced
50 g fresh baby spinach
2 tbsp. fresh mint
4 green olives, chopped
1 fresh green chilli, chopped
1 fresh celery stalk, chopped
1 green capsicum, chopped
1 tbsp. chia seed
juice of 1 fresh lemon
2 tbsp. extra virgin olive oil
sea salt (optional)

Directions

In a large bowl, mix all the green ingredients; then add prawns, extra virgin olive oil, lemon juice, and salt. Mix very well and serve.

PASTA SALAD

Servings: 4

Ingredients

125 g farfalle pasta, cooked al dente
2 spring onions
1 garlic clove, crushed
2 anchovy fillets, chopped
1 bunch fresh basil, chopped
200 g baby bocconcini cheese
30 g shaved parmesan cheese
1 red chilli, chopped
2 tbsp. extra virgin olive oil
sea salt (optional)

Directions

In a large bowl, mix pasta and remaining ingredients; toss very well and serve.

STEAMED SCALLOP SALAD PASTA

Servings: 4

Ingredients

400 g steamed scallops
125 g ditali pasta, cooked al dente
2 carrots, chopped
1 garlic clove, crushed
1 fresh spring onion, chopped
2 anchovies, chopped
1 red chilli, chopped
2 fresh tomatoes, sliced
1 tbsp. fresh mint
1 bunch fresh basil, chopped
2 tbsp. extra virgin olive oil
2 tbsp. fresh lemon juice
sea salt (optional)

Directions

In a large bowl, mix pasta, scallops, and remaining ingredients. Toss very well and serve.

RICOTTA PASTA SALAD

Servings: 4

Ingredients

125 g small macaroni pasta, cooked al dente
250 g fresh ricotta cheese
2 tbsp. fresh finely shredded basil
2 fresh roma tomatoes
1 fresh spring onion, chopped
1 fresh garlic clove, chopped
1 red capsicum, chopped
1 tsp. chia seed

Directions

In a large bowl, mix macaroni pasta, ricotta, and remaining ingredients; toss very well and serve.

FETA CHEESE SALAD

Servings: 4

Ingredients

4 fresh tomatoes, sliced
200 g feta cheese
50 g pitted and halved kalamata olives
2 tbsp. capers, rinsed and drained
1 bunch fresh basil leaves
2 small cucumbers, sliced
50 g fresh baby spinach
1 fresh spring onion, chopped
2 tbsp. extra virgin olive oil
1 red chilli, chopped

Directions

Mix all the ingredients very well in a large bowl; toss and serve.

CHOCOLATE FRUIT WRAPS

Servings: 4

Ingredients

4 plain wraps
2 bananas, sliced
2 tbsp. blueberries
2 tbsp. raspberries
1 mango, sliced thin
4 dried prunes, sliced
1 tsp. chia seed
1 tsp. LSA mix
Icing sugar for dusting

For the hot chocolate:

40 g plain dark chocolate, chopped in small pieces
1 tbsp. butter
150 g golden syrup
1 tbsp. cocoa powder
¼ tsp. vanilla essence
2 tsp. cornflour
3 tbsp. milk

Directions

In a large bowl, mix bananas, sliced blueberry, raspberry, sliced mango, prunes, chia seed, and LSA mix.

To make the chocolate sauce, mix cocoa and cornflour in a bowl. Stir in the milk. In a saucepan, put butter, golden syrup, and the chocolate pieces. Heat gently, stirring well until well blended. Add cocoa mixture and bring to gentle boil, continuing stirring, and simmer for 1 minute. Remove from heat, add vanilla essence, and stir very well. Keep warm. Then divide in four parts the fruits, chia, and LSA mix seed, and put into the middle of each wrap. Put the warm chocolate on top, then fold each end of the wraps. Roll up then cut into the middle. Dust with icing sugar and serve.

TROPICAL FRUIT WRAPS

Servings: 4

Ingredients

1 mango, peeled and sliced
1 passion fruit, sliced
1 papaya, sliced
8 fresh strawberries, sliced
3 fresh kiwi fruit, sliced
2 bananas, sliced
2 tbsp. mix berries
4 tsp. honey
1 tsp. chia seed
1 tsp. LSA mix

Directions

In a large bowl, mix all the cut fruits; add the chia seed and LSA mix. Toss well. Divide the ingredients in four parts and place in the middle of each wrap, then add 1 tsp. on top of each wrap. Gently fold at the ends, roll up, cut in half, and serve.

MEDITERRANEAN HERBED PASTA SALAD

Servings: 4

Ingredients

500 g pasta shells, cooked al dente
1 red capsicum
1 small bunch fresh basil, chopped
1 small bunch fresh Italian parsley, chopped
1 fresh celery stalk, thinly chopped
1 tbsp. fresh mint, chopped
250 g baby cherry tomatoes, sliced
1 fresh red chilli, chopped
1 fresh spring onion, chopped
1 clove garlic, chopped
2 tbsp. extra virgin olive oil
pinch sea salt (optional)
vinegar (optional)

Directions

Put the pasta in a serving dish. Add all remaining ingredients; toss very well and serve.

SWEET RICOTTA WRAP

Servings: 4

Ingredients

250 g fresh ricotta (drain the liquid)
1 tsp. vanilla essence
1 tbsp. sugar
1 tbsp. mixed dried citrus fruit (oranges, lemons, 99 percent fat
free)
1 tbsp. chopped dark chocolate
1 tsp. chia seed
icing sugar for dusting

Directions

In a bowl, mix the ricotta with remaining ingredients (except the icing sugar). Toss very well, divide in four parts, and place in the middle of each wrap. Fold the ends, gently roll up, and cut in half. Dust each wrap with icing sugar and serve.

PIZZA WRAPS

Servings: 4

Ingredients

4 large wraps
4 fresh roma tomatoes, sliced
300 g mozzarella cheese, sliced
½ tsp. dried oregano
½ tsp. black pepper
4 pitted black olives, sliced
4 tsp. grated parmesan cheese
4 tsp. extra virgin olive oil

Directions

Place on top of the four wraps the mozzarella, tomatoes, olives, oregano, black pepper, 1 tsp. extra virgin olive oil, and 1 tsp. of grated parmesan. Fold the ends of each wrap, roll up, cut in half, and place on a non-stick pizza tray. Put in a preheated oven at 180° C for 10 minutes. Serve warm.

PASSIONFRUIT WRAPS

Servings: 4

Ingredients

4 wraps
4 fresh passion fruit, pulp drained
2 bananas, chopped
2 fresh mandarin oranges, chopped
1 tbsp. blueberry
1 tsp. chia seed
1 tsp. LSA mix
1 tsp. pistachios, chopped

Directions

Mix all the fruits in a bowl; then divide in four parts. Place in middle of each wrap, fold at the ends, roll up, and then cut in the middle and serve with your favourite ice cream.

EXOTIC FRUIT SALAD

Servings: 4

Ingredients

2 fresh mangos, sliced
2 bananas, sliced
2 papayas, sliced
2 passion fruit, chopped
2 kiwi fruit, sliced
2 tbsp. mix berries
50 g almonds, chopped
50 g pistachios, chopped
1 tbsp. mint, chopped
1 tsp. chia seed
1 tsp. LSA mix

Directions

Mix all ingredients in a large salad bowl; toss very well and serve.

SWEET WRAPS

Servings: 4

Ingredients

100 g dried prunes, chopped
100 g dried figs, chopped
100 g dried dates, chopped
100 g dried sultanas
100 g dried citrus peel (orange or lemon)
1 tsp. finely chopped almonds
1 tsp. finely chopped pistachios
1 tsp. finely chopped walnuts
4 tsp. golden syrup

Directions

Mix all the ingredients in a large bowl; toss very well, and then divide in four parts. Place in the middle of each wrap, then fold at the ends, roll up, cut in half, and serve.

(Continues...)

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Excerpted from The Goodness and Best-Kept Secrets of Mediterranean Food by ORTENSIA GRECO-CONTE Copyright © 2013 by Ortensia Greco-Conte. Excerpted by permission of Balboa Press. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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Table of Contents

Contents

Four Generations....................ix
Some Healthy and Wise Advice from a Mediterranean Great-Grandma....................xiii
Spring Salad Wraps....................3
Tuna & Ricotta Rolls....................4
Fresh Fruit and Prosciutto Wraps....................5
Chicken Salad Wraps....................6
Whole-Grain Bread Roll Salad....................7
Figs with Red Leaf Salad on Pita Bread....................8
Crab and Mushroom Salad....................9
Beans and Tomato Salad....................10
Nectarine Salad....................11
Lentil Salad....................12
Lettuce and Tuna Wraps....................13
Mediterranean Salad....................14
Smoked Salmon Rolls....................15
Melon and Tofu Mountain Bread....................16
Tomato-Olive-Caper Salad....................17
Smoked Salmon Salad....................18
Organic Garden Salad....................19
Asparagus and Fennel Salad....................20
Prawn and Green Salad....................21
Pasta Salad....................22
StEamed Scallop Salad Pasta....................23
Ricotta Pasta Salad....................24
Feta Cheese Salad....................25
Chocolate Fruit Wraps....................26
Tropical Fruit Wraps....................28
Mediterranean Herbed Pasta Salad....................29
Sweet Ricotta Wrap....................30
Pizza Wraps....................31
Passionfruit Wraps....................32
Exotic Fruit Salad....................33
Sweet Wraps....................34
Mozzarella Cheese and Boiled Egg Wraps....................35
Sunshine Wraps....................36
Mediterranean Antioxidant Couscous....................37
Pumpkin Gnocchi with Ricotta Cheese....................38
Lasagne Italiana....................39
Mediterranean Grilled Salad....................41
Mediterranean Minestrone Soup....................42
Spaghetti Napolitano....................43
Mixed Tongue Salad....................44
Mediterranean Bread Salad....................45
Sardine Ripiene (Sardine Sandwich)....................46
Marinated Prawns with Italian Herbs....................47
Fresh Fish with Onions, Capers, and Vinegar (Salmon, Trout, Swordfish or Mullet)....................48
Light Supper of Apple and Prawn Salad....................49
Moussaka....................50
Eggs with Ricotta and Vegetable....................52
Rice and Potato Soup....................53
Mussels Gratinate....................54
Fast Fettuccine....................55
Quick Tagliatelle with Tuna....................56
Meatball Fritters....................57
Sweet Pumpkin Chips....................58
Rice and Ricotta Fritters....................59
Tomato Parmigiana....................60
Quick Energy Booster 1: Bruschetta BRead Pizzaiola....................61
Quick Energy Booster 2: Bruschetta Bread with Tomato and Basil....................62
Quick Energy Booster 3: Bruschetta Bread with Mushrooms, Tomato, and Onions....................63
Greek Salad....................64
Italian Stuffed Squid....................65
Orecchietti with Broccoli and Cauliflower....................66
Spaghetti with Aglio E Olio....................68
Stuffed Peppers with Antioxidant Couscous....................69
Tomatoes Stuffed with Rice....................70
Octopus, Potato, and Onion Stew....................71
Octopus Salad....................72
Black Olive Bread....................73
How To Preserve Fresh Tomatoes....................75