Power Fruit Popsicle Recipe

August 25, 2019Leave a comment

Popsicles are a fun and refreshing summer treat. I created this recipe to upgrade the traditional versions, which are mostly just a lot of sugar in water, by using wholesome, real food ingredients.

Berries are a nutritional superstar and one of nature’s richest sources of antioxidants. Like many other fruits and vegetables, berries are a good source of Vitamin C and because of their small size and large surface area they are an excellent source of fibre.

The four berries I used in my recipe were blueberries, blackberries, raspberries and strawberries.

Blueberries are probably the most researched berries and are renown for their antioxidants, particularly anthocyanins, which can protect the body from cell damage which may lead to aging and certain diseases. Pectin, a type of fibre found in blueberries, may help lower LDL (bad) cholesterol and is good for the functioning of the digestive system.

Raspberries contain pectin and quercetin, the latter may slow cancer growth.

Blackberries may have the highest antioxidant content of any berries!

Strawberries are the berry with the highest Vitamin C content!

Using coconut milk and coconut yogurt (or another type of yogurt) gives these popsicles a little more substance and additional nutritional benefits. If using a dairy-based yogurt, you will add calcium to your diet. Calcium is important for bone health.

If the natural sweetness is not enough for you, consider adding a natural sweetener like a tablespoon of honey to the recipe.

For a slightly different taste and a more interesting version add a teaspoon of cinnamon.

What is the Mediterranean Diet and What Can You Learn from It?

August 22, 2019Leave a comment

Many things influence the way we eat; where we live, our cultural norms and values, our personal experiences, history and preferences. There is no one “right” way to eat but we can learn from styles of eating and food preparation so that we can fashion for ourselves a balance, healthy, enjoyable eating habits.

The Mediterranean Diet refers to a way of eating that fosters healthy eating practices in combination with the traditional foods and flavours of countries surrounding the Mediterranean Sea, such as Greece, Spain, Italy, Slovenia, Croatia, Lebanon and Turkey, to name a few. You may have heard of it before but may wonder what it means, read on!

Rather than a hard and fast “diet” the Mediterranean Diet offers suggestions on what to eat and how to live an active and healthy lifestyle. It has gained a lot of prominence for the evidence that supports it as a “heart-healthy” way of eating. There is evidence that those living in Mediterranean have lower incidences of heart attacks and cardiovascular disease.

What does the Mediterranean Diet look like and how can you incorporate strategies and recommendations it brings into your way of eating?

Eat lots of fruits and vegetables

Fruits and vegetables are the foundation of any good meal plan and nutritional practices for a reason. Fruits and vegetables are a high source of antioxidants, important for not just your heart health, but your overall health and well-being as well! Try this recipe for a Traditional Greek Salad also on Empowering Eats for a dish with lots of veggies and Mediterranean flavours!

Have Whole Grains

Whole grains are a much more nutritious choice than white and refined grains which is why they are a better choice for a healthy diet. They contain many more nutrients and fibre. Not all of grain choices need to be whole grains but try to have whole grain products most often.

Eat fish twice a week

As many of the Mediterranean countries boards the Mediterranean Sea, it is no surprise that fish is a menu choice! Fish like salmon, tuna and sardines have many healthy fats like Omega-3 which are important for heart health.

Reduce the amount of Red Meat You Eat

Red meat, which is higher in Omega-6 fatty acids can increase levels of inflammation in the body. Red meat is also higher in saturated fats than other leaner protein source and too much saturated fat can accumulate in the body leading to health problems such as excess weight gain and coronary heart disease. Therefore, you can still have red meat (like this delicious recipe for Greek Stuffed Eggplant!), just not every day.

Opt-in for olive oil!

Olive oil is one of the most well-recognized staple in Mediterranean cooking methods. Olives and olive oil have monounsaturated fatty acids (MUFAs), found to decrease levels of total cholesterol and LDL (bad) cholesterol. Nuts and seeds are another source of MUFAs and they also recommend these as part of the Mediterranean Diet.

Wait … did someone say Wine?

Yes, according to the Mediterranean Diet allows red wine in moderation. In fact, red wine contains resveratrol which is an antioxidant that may act to protect you from heart-disease and some cancers. Moderate consumption of alcohol means. Remember to be responsible when you indulge because if over consumed alcohol can easily add excess calories to your diet and affect liver function and health.

Notice how the Mediterranean Diet is not restrictive. It offers flexibility and guidance to encourage developing healthy habits.

Which habits do you already follow? Which one (s) do you want to try?

Greek Chicken Souvlaki Recipe

August 11, 2019August 11, 2019Leave a comment

Chicken souvlaki was one of my favourite items to order in Greece. Souvlaki literately translated means “meat on a stick”. Being gluten and dairy intolerant it is challenging for me to find menu options but chicken souvlaki is gluten and dairy free so this was one of my staple orders when I was in Greece.

They originally made souvlaki with pork and beef, but as these are red meats, and red meats may cause greater levels of inflammation in the body compared to white meats like chicken breast, making souvlaki with chicken has its advantages.

Chicken souvlaki is also a very versatile dish. You can serve it alongside a Greek Salad or in a pita with a variety of toppings like olives, tzatziki, tomatoes, peppers etc.

I had an interesting experience at a restaurant in Athens where I ordered chicken souvlaki. My meal came to my table skewered into half an orange which they set on fire to keep the chicken warm (see photo below). It was quite surprising when my waiter brought that to my table and set it down before me!

Another meal idea inspiration is chicken souvlaki with roasted vegetables. It’s a great combo because you can roast the vegetables and cook the souvlaki at the same time! Prepare your vegetables (just drizzle some cut up vegetables with olive oil and season with salt, pepper and a little garlic powder) and put them in oven 10 min earlier than the chicken because they take a little longer to cook (about 35 min). When it’s time to put the chicken in the oven give the vegetables a shake. When you turn over the chicken souvlaki again give your vegetables a shake to ensure even cooking. There you go! A 2 for 1 deal meal ready in 35 min!

I love how simple this recipe is to make! You just marinade and grill the meat. If you don’t have a grill or a barbeque, you can always roast the skewers in the oven at 350 F for 25min instead. In fact, baking and grilling meats are a healthier way to cook meat vs. frying for example. Furthermore, the ingredients that go into souvlaki marinade (lemon juice, olive oil and garlic) will not add extra calories, fat or sugar like barbeque sauce or other marinades might but they still combine to give the meat an incredible flavour.

The Almighty Olive – Historical Significance, Nutritional Benefits and Top 10 Tips to Enjoy Olives

August 8, 2019August 7, 20193 Comments

I was on a tour of the Acropolis when I heard the story of how Athens got its name. My tour guide Alexia told us this story at a specific point at the foot of an olive tree. According to legend both the Goddess Athena and God Poseidon both desired to be the patron of the city and named the deity of the city. So, they had a contest to see who should have control of Athens and its surrounding area and gave the people of Athens the choice of who they wanted as their patron by choosing based on the gift that Poseidon and Athena had to give them. Legend has it the contest happened on Acropolis Hill. Poseidon threw his trident at the earth and from it sprouted a stream of water. However, as Poseidon was the god of the sea, it was saltwater, which was not judge particularly useful. Athena stuck the ground with her spear and from the spot grew an olive tree.

Which do you think the people chose? It was the olive that won favour, since they judged it much more useful, and chose Athena as their patron and deity. In the first place it was a versatile food more useful and which provided a good source of energy and nutrients. Besides olive oil was a valuable commodity for cooking and for other uses. The olive trees also provided wood with many uses for building or firewood. The olive was fundamental to the Athenian economy and still is to Greek culture.

This story shows just how powerful and important food can be.

Nutritional Benefits of Olives

What makes olives an empowering eat? Olives are a signature part of a Mediterranean Diet. One of the olive or olive oils claims to fame is the mono-unsaturated fatty acids (MUFAs). Fats and oils are an important part of a healthy, balanced diet. MUFAs are a healthy fat and it is encouraged that you try within the balance of fats to replace saturated fats and trans fats with MUFAs wherever possible. MUFAs are a healthy fat and have improved blood cholesterol levels. Olives and olive oil are sources of Vitamin E, a fat-soluble vitamin with powerful antioxidant properties. Olives are low in carbohydrates, making them a good food choice for anyone following a Keto Diet. Though they come with many nutrient benefits olives should be enjoyed in moderation given their high fat content and that they are relatively high in sodium.

Olive oil contains phytochemicals with antioxidant properties which may help protect against breast cancer, clogged arteries and high blood pressure.

Consumer Tip:

Olives have many nutritional benefits, but they do have a high sodium content. Before using olives try to rinse and drain them to wash away the salty brine, they are preserved in. This will decrease their sodium content.

Did you Know?

The colour of an olive is because of it’s ripeness? Green olives are just less ripe than black olives which are fully ripe?

Top 10 Ways to Use Olives and Olive Oil

Eat an olive all on its own as a snack.
Sliced olives are a great addition to salads (Greek Salad of course!), sandwiches and wraps.
Include olives as part of an antipasto tray.
Add olives into a pasta dish to give it a Mediterranean flavour.
Use olive oil as your main cooking oil – provided you do not cook at high temperatures.
Choose olive oil as the oil in salad dressings and marinades.
Have you ever tried olive bread? There are many different types of breads where olives are actually baked into the bread itself i.e. Focaccia.
Incorporate olives into pilafs with rice or quinoa as a base and variety of vegetables.
Try olive tapenade. Top fish or meat with an olive tapenade. An olive tapenade also makes a great spread for bread and you can serve this as an appetizer.
Have some hummus! Olive oil is one of the staple ingredients in hummus and you can double it up by adding actual olives into your hummus and as a topping. They are a great ingredient to add a unique and distinctive flavour variation.

Traditional Greek Salad Recipe

August 4, 2019August 3, 20193 Comments

Greek Salad has to be one of the most iconic dishes known to the culture both within Greece and around the world. I really looked forward to having this dish when I was in Greece. In all seriousness, almost every meal I had while there featured a version of it! In Greek the word for Greek Salad is “horiatiki” which means “village salad”.

Cool, crisp and refreshing this dish is super simple to make but there is something so satisfying in it. It is also full of healthy and empowering food combinations that taste good and are good for you too! With only some basic ingredients (no lettuce is not one of them!) you can have a substantial side dish perfect to accompany many main dish options (check out my recipe for Greek Stuffed Eggplant or chicken souvlaki). It’s always best to pick the freshest ingredients for flavour and nutritional benefit.

Here are some key ingredients that make this salad health and nutritious and tastes amazing.

Cucumbers are one of the lowest calorie vegetables because of their high water content. This also makes them a great hydrating food.

Tomatoes are a popular vegetable for a variety of different cultures and cuisines. One of their greatest claims to fame is that they are a great source of the plan pigment “lycopene” which possibly helps prevent heart disease. Like many other fruits and vegetables, they are a great source of vitamin C and potassium. They are also a good source of fibre.

Red Onions are low in calories and like other types of onions provide a variety of nutrients such as fibre, vitamin C, potassium and some phytochemical which may raise levels of a protective enzyme which in activates and eliminates cancer causing agents.

Green Pepper provide vitamin C and are a good source of fibre.

Olives & Olive Oil are signatures for many Greek dish. These are ingredients embedded not only in the cuisine but in the very history and culture of Greece. Olives and olive oil are a source of mono-unsaturated fatty acids (MUFAs) which are healthy fats found in our diets that may lower the risk of heart disease and reduce levels of LDL (bad) cholesterol. They also contain vitamin E which is an especially powerful antioxidant.

What I love especially is how easy it is to make this salad. The vegetables are roughly chopped so they can be thrown together quickly.

It’s recommended to serve the salad in a shallow dish and don’t mix the dressing into the salad before you serve it. Put all the vegetables in the bowl, drizzle with the olive oil and vinegar and layer with the feta cheese.