1/4 c currants,Dried
1 c dry white wine
12 T olive oil
6 green onions and green tops- finely,Chopped
1 T fresh parsley,Minced
3/4 c long-grain white rice
1 T fresh dill,Minced
salt and,Freshly Ground pepper,to taste
16 oz grape leaves preserved in brine water,Boiling
6 T fresh lemon juice
2 c vegetable stock
Lemon wedges
chilled Greek yogurt for accompaniment

In a small bowl combine currants and wine; set aside. In a small
skillet over medium heat, warm 2 tablespoons of the oil. Add onions and parsley and saute until onions are translucent (about 5 minutes). Add rice, dill, currants and wine, salt, and pepper; stir to mix, cover, and simmer until liquid is absorbed (about 10 minutes).

Remove from heat and cool. Remove grape leaves from jar and immerse in boiling water about 30 seconds; drain and rinse under cold water. Cut off and discard tough stems. Pat leaves dry with paper towels, then place shiny side down on a flat surface.

Place a rounded teaspoon of the rice mixture on center of each leaf.
Fold base end of leaf over filling to cover; fold in sides of leaf, overlapping them, then roll up carefully to form a sealed cylinder about 2 inches long. Repeat with remaining leaves.

In the bottom of a heavy, broad-bottomed pan, place a layer of stuffed leaves, seam side down, close together. Sprinkle some of the lemon juice and 2 tablespoons of the olive oil. Repeat, making as many layers as necessary to accommodate all of the stuffed leaves; sprinkle each layer with lemon juice and olive oil. Pour in vegetable stock (or some water) and the remaining olive oil, being careful not to disturb layers. Place a heavy plate on top to weight down stuffed leaves so that they remain intact. Cover and simmer over very low heat until rice is tender (about 40 minutes). To test, open one of the packets. Remove from heat and lift stuffed leaves out with a slotted utensil. A great serving suggestion is with Greek-Style Strained yogurt.

In Greek: γεμιστά με κιμά, pronounced yeh-mee-STAH meh kee-MAH

That was the recipe I cooked on planet food documentary about Greek Mediterranean Diet and Greek Cuisine. You can watch the video here

3 large firm ripe tomatoes
3 large green peppers
½ kgr of ground beef
2 large onions
½ cup of uncooked rice
1 tbsp of tomato puree
5-6 stalks of fresh parsley
½ cup extra virgin olive oil
Salt, pepper
1 tsp brown sugar
1 tsp of Dried Chilli
1 tsp Cinnamon
1 tsp Cumin
¼ cup of dried raisins placed into water
¼ cup of pine nuts
4 middle size potatoes
1 carrot
For serving: Olives, Feta cheese, wholemeal bread

Soak the rice into a bowl with water for 15 minutes.Wash the vegetables carefully and dry. With a serrated knife, cut the caps off the tops of vegetables.  With a spoon scoop out the tomato pulp. The scooping is done as follows: We start from the middle of the tomato and by turning the tomato with our hand we scoop out the interior. We leave around 0.5 cm thickness on the tomato flesh. Cut the top of the onion and scoop out the interior. Salt the interior of all the vegetables and place them upside-down in the tray. Preheat oven to 190C.

½Grind, chop or blend the tomato puree. (Use the old fashioned pressing grinder). Put the onion’s interior to the blender, grate it or chop it finely. After that, place them in a coriander wash them and dry them with kitchen paper. Peel and cut the carrot into small cubes. In a deep frying pan heat the olive oil in medium/high heat and place the onions. Let them cook for about 2 minutes, stir and add the cumin and dried chilli pepper. Now, add the carrot cubes and the pine nuts and let for another 2 minutes.

½Place the ground beef in the pan and stir so that it is separated. Steer well until beef has lost its red colour and turned into white/brown.  Add salt and pepper. Mix the tomato’s interior and the puree. Add the tomato mix to the pan and bring the heat down to medium. Let it slowly boil in low heat for another 3 minutes. Add sugar and cinnamon. Drain the rice and add it to the pan. Chop the parsley and add it as well. Finally add the raisins. Let the mixture boil for another 5 minutes stirring occasionally.

Remove filling from heat and let it cool down a little. With a spoon, carefully fill each of the vegetables loosely with the meat and rice filling. Cover with caps and place in the baking pan. Drizzle with a bit of extra virgin olive oil. Wash and peel the potatoes. Place them among the vegetables so that they stand up tight.

Add ½ glass of water in the tray and bake at 190C for 60-80 minutes.While baking, check every now and then in case it needs some water to be added. We should avoid letting the stuffed vegetables dry out. When it’s ready, we let it rest for about 15 minutes and serve it with feta cheese, olives and freshly baked bread.

According to research conducted by HALE, results indicated that people between the ages of 70-90 who adhered to the Mediterranean diet experienced 50% lower rates of heart disease, hypertension, and cancer.

Made of a tapestry of countries including Greece, Italy, Spain and France, the Mediterranean world is in essence an inland sea and as such it’s defined by the sea that lies at its heart. This geographic locality explains abundance of seafood and its sparse pastureland makes beef a rarity. Sheep, lamb and mutton not being so dependent on lush pastures, retain some prominence in the Mediterranean cuisine. Conversely, nurturing very dry lands packed with light and non-fertile soil, has naturally led the Mediterranean diet to be composed of high amounts of legumes, breads, fresh fruits and vegetables.

There are numerous studies and reports that prove the health benefits of the Mediterranean cuisine. There are high levels of monosaturated fatty acids contained in the recommended foods of the Mediterranean Diet, in addition to the high levels of fiber, vitamins, minerals and natural antioxidants.

Here are the Basic  Guidelines of the Mediterranean Diet:

1. Get bulk intake from whole grains, legumes bread, pasta, and nuts. Primary energy fuel intake should ideally be derived from seasonally influenced complex carbohydrates, generally including legumes, grains, nuts, seeds, breads, potatoes, corn, pasta and rice
2. Ensure generous intakes of fresh fruits, vegetables seasoned with aromatic herbs and spices
3. Make olive oil a life partner (versus animal fat). Good fat, derived from fish and olive oil, is an important energy source. Studies conducted by Dr. Dimitrios Trichopoulos at the Harvard School of Public Health indicate a link between olive oil consumption and a lower incidence of breast cancer and osteoporosis
4. Consume dairy products in small amounts, usually 1 oz of cheese or 1 cup of yogurt daily.  Eggs sparingly, up to 4 eggs per week
5. Fish or poultry, 1-3 times per week, usually preferred over red meat which is promoted only a few times per month
6. Organic natural grass-fed meats also hold a prominent part in the Greek diet pyramid. Rabbit meat has been part of the Greek diet for centuries as it provides the highest protein, full of Omega 3 fatty acids, lowest in fat, and is the most easily digested of any meat available
7. Use honey as the primary sweetener
8. Consume red wine in moderation, 1-2 glasses daily. For those who wish to avoid alcohol, other sources like grape juice or pomegranate juice are considered to be an acceptable substitute providing similar nutrients
9. Maintain an active lifestyle with ample exercise balanced with rest and relaxation

If you want more info about the Mediterranean Diet you can join our mailing list and instantly receive your copy of the 16 page report that contains 5 delicious healthy recipes. Moreover, you can also check this ebook.

For 5 portions

• 500 gr. Whole wheat penne pasta
• 10 carrots
• 2 spoons balsamic vinegar
• 3 naturally sun-dried tomatoes.
• ½ spoon of curry powder
• 1 handful of dill
• 5 spoons of olive oil
• 1 cup of raw, unsalted cassious nuts
• A pinch of black pepper
• A pinch of salt

Peel the carrots and cut them in pieces. Place them in a large pan with water and put them in heat to boil. Add some salt and close the lid. When the water starts boiling, put in the same pan the pasta. Stir a little and then leave them cook “aldente” for as long as is it says in the package. Meanwhile, place the nuts in the food processor, grind them and then place them back in a cup or bowl. When the pasta is ready drain them. Separate the carrots and place them in a food processor with the oil, the tomatoes, the vinegar, the oil, the curry powder, the pepper and a pinch of salt. Finely chop the dill and mix it with the carrot sauce. If you want you can also put it inside the food processor. Mix the pasta with the carrot sauce and serve and add some nuts on the top.

Learn about the controversial “raw food” diet that supplies you with more energy, makes you look younger and keeps the weight away. Click here to learn more!

This is a trailer of the Foodmusic TV Show

Guest appearance of FT Bletsas in Planet Food Greece episode
Broadcasted worldwide through BBC, Food Network.

The recipe can be found here

• 4 ripe bananas, peeled, cut, and frozen
• 1 cup cold milk
• 1 cup raw cashew nuts, soaked for 30 minutes in water
• ¼ teaspoon vanilla powder
• ¼ cup dark chocolate chips

If you have lots of ripe bananas, peel them, cut th m in small pieces and place them in a plastic food container that you put in the freezer. Within three hours they are frozen and you can use them in this recipe. Frozen bananas can be added in smoothies cakes, biscuits and many other recipes. They last in the freezer of about 2 to 3 weeks.

Leave the frozen bananas outside the freezer for 3 minutes and place it in the food processor. Add the milk (or juice), the vanilla and the soaked cashew nuts and mix them until they become a smooth cream. Place the cream in a bowl and add the chocolate chips. Mix with a spoon and either or place it in the freezer for 20 minutes before you eat it. If you want to keep it for longer, place it in the refrigerator.

• 200 grams. Canned tuna in water
• 1 fresh sweet red pepper
• 1 fresh sweet green pepper
• 1 carrot
• 1 zucchini
• 1 beetroot
• 1 small red onion
• 1 celery chunk
• 1 lemon
• 2 tablespoons of virgin olive oil
• 1 tablespoon of chopped dill
• Freshly grinded pepper

Drain and wash the tuna to get rid of the excess salt. Chop the peppers, the carrot, the zucchini, the beetroot, the celery and the onion in small pieces. If you want the veggie a bit tender and warm, you can soak them in boiled water for 2 minutes. Place all the ingredients in a bowl and you add the lemon juice, the olive oil and the pepper. Stir well and serve, adding the dill. Avoid adding extra salt as the tuna is usually very salty and the celery contains natural sodium.