The Village Way™: Increase Longevity and Vitality Through Food » Food http://stellametsovas.com Stella Metsovas shares her diet for a lifetime Thu, 02 Apr 2015 14:14:29 +0000 en-US hourly 1 http://wordpress.org/?v=4.1.1 Healthy Greek Potato Almond Dip (VIDEO)http://stellametsovas.com/greek-potato-almond-dip-video/ http://stellametsovas.com/greek-potato-almond-dip-video/#comments Tue, 06 Jan 2015 08:40:58 +0000 http://stellametsovas.com/?p=3270 Hi, my name is Stella Metsovas, I make a living out of studying, cooking and eating food. Today, I’m going to show you how to make a true, authentic Mediterranean diet recipe called Skordalia in Greek. It’s actually an almond and garlic paste that’s often served with vegetables, paired with fish. It’s super yummy, rich […]

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Hi, my name is Stella Metsovas, I make a living out of studying, cooking and eating food. Today, I’m going to show you how to make a true, authentic Mediterranean diet recipe called Skordalia in Greek. It’s actually an almond and garlic paste that’s often served with vegetables, paired with fish. It’s super yummy, rich in garlic, so be careful when you have the garlic. Because you’re definitely, you’re going smell like garlic when you have this dish. I began by boiling two Russet potatoes, so these already cooked, they’ll be tender to the touch once they’re completed cooking. You’re going to want to peel the skin off, so these are a little warm. Grab a mash potato press, or you can just use a strainer, kind of put your hand and strain it manually. Put it into a food processor. O.k., so now that we have put the potato in the food processor, we’re going to take some sea salt and place it on top of about eight garlic cloves. Now, here is where you can kind of, change the recipe a little bit, if you’d like. You can add more garlic or less, you might want to start with less. So, eight or less, you probably don’t want to go above that. And you’re going to take a knife and just push down and crush the garlic. You’re going to do this and you can use your manual garlic crusher. But we prefer to add the salt in the garlic because the taste is just so much better that way. Go ahead and add it to the food processor. We’re going to add three-quarters of a cup of blanched almonds, we’re going to add a half a cup of water. Actually add a little tiny bit to begin, don’t add it all at once. We’re going to add three tablespoons of white wine vinegar. Then, we’re going to add a couple tablespoons of olive oil. O.k., so after you put the potato and the garlic into the food processor. You’re going to want to juice about two lemons. The lemons are really going to help bring out the garlic and the potato, the flavors. Super good to pair with fish, one of my favorite ways to have fish, Greek style is with Skordalia. O.k., so now we’re going to pour the lemon juice into the food processor and blend. Now that all the flavors have blended together, it’s ready to be served, it’s a nice, white creamy consistency. Can you imagine, we haven’t really added any oil in here, about three tablespoons tops. Now, in Greece, what they do is, they add a little bit of oregano on top. I’m going to keep it nice and plain, that’s how I prefer mine. My name is Stella Metsovas, enjoy.

Read more: http://www.ehow.com/video_12299836_greek-potato-almond-dip.html#ixzz2l7ASrwNv

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MEDITERRANEAN ROASTED CHICKENhttp://stellametsovas.com/mediterranean-roasted-chicken-with-root-vegetables/ http://stellametsovas.com/mediterranean-roasted-chicken-with-root-vegetables/#comments Sat, 03 Jan 2015 01:56:10 +0000 http://stellametsovas.com/?p=2561 Start to finish: 75 minutes Skill-Moderate Things You’ll Need 1 whole chicken 1 cup dry white wine 2 whole lemons 1  tablespoon butter 3 tablespoons Herbes de Provence 5 beets 5 purple, white and red potatoes Butcher’s twine Step 1 Preheat oven to 350 degrees. Rinse the chicken and remove any giblets or other parts […]

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Roasted Chicken Herbs de Provence

Start to finish: 75 minutes

Skill-Moderate

Things You’ll Need

1 whole chicken

1 cup dry white wine

2 whole lemons 1

 tablespoon butter

3 tablespoons Herbes de Provence

5 beets

5 purple, white and red potatoes

Butcher’s twine

Paleo Roasted Chicken

Step 1 Preheat oven to 350 degrees. Rinse the chicken and remove any giblets or other parts stored within the cavity (butchers or grocers often place these in a plastic bag inside the chicken). Pat dry and season with sea salt and pepper; set aside on a dish. Stuff the cavity with two whole lemons and twine the legs together to close.

Step 2 Lightly coat a medium stockpot with butter over medium-high heat. Sear the chicken on all sides, paying careful attention not to burn. Remove the chicken and place on dish.

Step 3 Place the beets and potatoes in the stockpot, paying careful attention not to stack. Fill the stockpot with white wine and 1 cup of water. Place the chicken on top of the root vegetables and season with Herbes de Provence.

Step 4 Cover and cook in the oven at same temperature for approximately 35 minutes. If the liquid dissipates during cooking, add 1/2 cup water and re-cover. Remove the top and cook for additional five to 10 minutes to brown the chicken lightly. Use a poultry thermometer; when the chicken is done cooking, the internal temperature should read a minimum of 165 degrees.

Nutritional Data (1 Serving) Calories 392 Total Fat 20.0g Saturated Fat 1.8g Cholesterol 7.5mg Sodium 484mg Total Carbohydrate 26.2g Dietary Fiber 3.8g Sugars 8.2g Protein 23.4g

Posted By Complete Nutrition and Stella Metsovas on May 14, 2013 RECIPE BY STELLA METSOVAS FOR COMPLETE NUTRITON  See more at: http://www.completenutrition.com/foodie-fix

 

 

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Low Carbohydrate Greek Lamb Burgers Recipehttp://stellametsovas.com/paleo-mediterranean-lamb-burgers/ http://stellametsovas.com/paleo-mediterranean-lamb-burgers/#comments Thu, 01 Jan 2015 10:45:10 +0000 http://stellametsovas.com/blog/?p=1456 Low Carbohydrate, Healthy Mediterranean Diet Serve this at your next barbecue and wow your guests (you’ll also be sending them home healthier!).  Although I generally make my own ground lamb patties, this time I used Atkins Ranch California Style Lamb Patties.  The sweet potatoes, goat cheese and chives give the dish a crossover between Greek & […]

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Paleo Lamb Burgers

Low Carbohydrate, Healthy Mediterranean Diet

Serve this at your next barbecue and wow your guests (you’ll also be sending them home healthier!).  Although I generally make my own ground lamb patties, this time I used Atkins Ranch California Style Lamb Patties.  The sweet potatoes, goat cheese and chives give the dish a crossover between Greek & French cuisines.  Enjoy!

FYI: Lamb is considered a “game” meat and what that means is you’re probably safer consuming an animal that grazes in the open rather than factory farmed animals confined to a pin.

>> Here’s more on the health benefits of lamb and if you want to learn more about what it means if you crave protein  (and my take on Factory Farming)

 

 Ingredients

  1. Atkins Ranch Lamb Patties (2 in package)
  2. 1 Medium Sweet Potato
  3. Romaine Lettuce
  4. Chevre (Goat Cheese)
  5. Chives
  6. 2 Portobello Mushrooms

 Directions

  1. Boil sweet potato until cooked-approximately 25 minutes
  2. Cook the lamb patties over medium heat until cooked through.
  3. Saute portobello mushrooms whole, until soft seasoning with sea salt & pepper.
  4. Chop romaine lettuce for base salad.
  5. Assemble the dish by stacking the mushroom, sweet potato, lamb patty and top with goat cheese and chives.

Preparation time: 35 minute(s)

Cooking time: 30 minute(s)

Diet tags: Reduced carbohydrate, High protein, Gluten free

Number of servings (yield): 2

Culinary tradition: French

5 :  ★★★★★

 

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GREEK STEWED CHICKEN RECIPE (VIDEO)http://stellametsovas.com/greek-stewed-chicken/ http://stellametsovas.com/greek-stewed-chicken/#comments Thu, 01 Jan 2015 03:37:28 +0000 http://stellametsovas.com/?p=2587  How to Make Greek Stewed Chicken  Today, I’m going to show you how to make one of my favorite recipes of all time, it’s a Greek stewed chicken. And the beauty of this dish is really you’re just chopping up a few things, simmering them for about 45 minutes and you’re done. It’s super easy, […]

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 How to Make Greek Stewed Chicken 

Today, I’m going to show you how to make one of my favorite recipes of all time, it’s a Greek stewed chicken. And the beauty of this dish is really you’re just chopping up a few things, simmering them for about 45 minutes and you’re done.

It’s super easy, really healthy and uses all of the quality ingredients found in a Greek diet.

Read more: http://www.ehow.com/video_12252518_make-greek-stewed-chicken.html#ixzz2iPyzqCAl

 

 

 

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HEALTHY PALEO BREADhttp://stellametsovas.com/healthy-paleo-bread/ http://stellametsovas.com/healthy-paleo-bread/#comments Thu, 01 Jan 2015 01:20:08 +0000 http://stellametsovas.com/?p=2543 HEALTHY GRAIN-FREE, PALEO BREAD RECIPE You’d think this recipe is more of a treat than a power snack!  I love buttering a slice of “bread” with almond butter and ground cinnamon.  Enjoy! Start to finish: 60 mins Servings: 14 Skill level: Moderately Easy Things Needed 1 cup coconut flour 4 eggs 4 tablespoons coconut oil, […]

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Paleo Bread

HEALTHY GRAIN-FREE, PALEO BREAD RECIPE

You’d think this recipe is more of a treat than a power snack!  I love buttering a slice of “bread” with almond butter and ground cinnamon.  Enjoy!

Start to finish: 60 mins
Servings: 14
Skill level: Moderately Easy

Things Needed

1 cup coconut flour
4 eggs
4 tablespoons coconut oil, melted
2 cups ripe banana
1 tablespoon cinnamon
1/4 teaspoon sea salt
1 tablespoon vanilla
1/2 teaspoon baking soda
1/2 cup chopped, unsalted macadamia nuts

Directions

Step 1

Preheat oven to 325 degrees F.

Step 2

Line a loaf pan with parchment paper.

Step 3

Mix the melted coconut butter, vanilla, eggs and banana in a bowl, until smooth and blended.

Step 4

Mix the dry ingredients — coconut flour, baking soda, sea salt and cinnamon — in a separate bowl.

Step 5

Add the dry ingredients and macadamia nuts to the wet mixture. Stir until combined.

Step 6

Spoon the batter into the loaf pan. Smooth the top with a nonstick spatula.

Step 7

Bake for approximately 45 minutes or until top and edges are golden.

Nutritional Data
Servings per loaf: 14 (1/4-inch slices)
Calories: 164
Total fat: 12.5g
Saturated fat: 6.0g
Cholesterol: 52.9mg
Sodium: 66.0mg
Total carbohydrate: 9.5g
Dietary fiber: 4.0g
Sugars: 3.0g
Protein: 4.0g

Posted By Complete Nutrition and Stella Metsovas on July 2, 2013

RECIPE BY STELLA METSOVAS B.S. FOR COMPLETE NUTRITION http://www.completenutrition.com/foodie-fix

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THE FALL TABLE: GLAZED PARSNIP AND SWEET POTATOhttp://stellametsovas.com/the-fall-table-glazed-parsnip-and-sweet-potato/ http://stellametsovas.com/the-fall-table-glazed-parsnip-and-sweet-potato/#comments Mon, 22 Sep 2014 00:22:59 +0000 http://stellametsovas.com/?p=2520                           Parsnips are packed with nutrients, making this dish a super healthy addition to your fall table! INGREDIENTS 2 parsnips 1 tablespoon brown rice syrup 1 tablespoon Dijon mustard 1 Japanese sweet potato 1 tablespoon coconut oil Salt and pepper to season Olive […]

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PARSNIPS

 

 

 

 

 

 

 

 

 

 

 

 

 

Parsnips are packed with nutrients, making this dish a super healthy addition to your fall table!

INGREDIENTS
2 parsnips
1 tablespoon brown rice syrup
1 tablespoon Dijon mustard
1 Japanese sweet potato
1 tablespoon coconut oil
Salt and pepper to season
Olive oil to dress the dish
Fresh sage as garnish (optional)

DIRECTIONS
Preheat oven to 375 degrees F.
Wash and scrub the parsnips and sweet potato; dice both and place in mixing bowl. Add the brown rice syrup, mustard, coconut oil, sea salt and pepper to the mixing bowl and evenly coat the parsnips and sweet potato.
Spread the parsnips and sweet potato evenly across a baking tray.
Bake at 375 degrees F for approximately 30 minutes, or until cooked. Dress with fresh olive oil and sage.

TIPS
You can substitute the brown rice sugar with maple syrup.

NUTRITIONAL INFO
Serving size: 1/4 bowl
Total servings: 4
Calories: 154
Total fat: 7.4g
Saturated fat: 3.1g
Cholesterol: 0mg
Total carbohydrate: 21.8g
Dietary fiber: 3.5g
Sugars: 12.5g
Protein: 1.5g
NUTRITIONAL PERCENTAGES
Fat 19%
Carbohydrate 56%
Protein 3%

Recipe prepared by Stella Metsovas B.S. for  http://www.completenutrition.com/foodie-fix

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SPROUTED WHEAT TORTILLAS PIZZA RECIPEhttp://stellametsovas.com/sprouted-wheat-tortillas-pizza/ http://stellametsovas.com/sprouted-wheat-tortillas-pizza/#comments Tue, 16 Sep 2014 01:33:39 +0000 http://stellametsovas.com/?p=2549                           Sprouted Wheat Tortillas Pizza Recipe Start to finish: 25 minutes Servings: 2 Skill: Easy Things Needed 1 sprouted wheat tortilla 2 tablespoons tomato paste 1 medium tomato 1/2 cup shredded part-skim mozzarella cheese 8 (30g) California olives (black) 2 teaspoons dried oregano […]

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SPROUTED PIZZA

 

 

 

 

 

 

 

 

 

 

 

 

 

Sprouted Wheat Tortillas Pizza Recipe

Start to finish: 25 minutes

Servings: 2
Skill: Easy

Things Needed
1 sprouted wheat tortilla
2 tablespoons tomato paste
1 medium tomato
1/2 cup shredded part-skim mozzarella cheese
8 (30g) California olives (black)
2 teaspoons dried oregano
1 teaspoon sea salt

Directions
Step 1
Preheat oven to 350 degrees F.

Step 2
Lightly oil a pizza baking stone. Place the sprouted wheat tortilla in the middle.

Step 3
Mix the tomato paste and 1 teaspoon of oregano in a small bowl. Add a tablespoon of water to create a smooth paste. You might need to add more than 1 tablespoon of water to loosen the consistency of the paste. Cover the top of tortilla with the tomato paste.

Step 4
Top the tomato paste with half of the mozzarella cheese. Slice the fresh tomato thin and arrange neatly around the tortilla. Top with olives and the remaining portion of the mozzarella cheese.

Step 5
Bake at 350 degrees F for approximately 15 minutes, or until cheese has melted.

Step 6
Top with remaining dried oregano and serve immediately.

Nutritional Data
1 serving = 2 slices or 1/2 pizza
Calories: 220
Total fat: 10g
Saturated fat: 4g
Cholesterol: 20mg
Sodium: 1200mg
Total carbohydrate: 21g
Dietary fiber: 5g
Sugars: 2g
Protein: 11g

RECIPE BY STELLA METSOVAS B.S. FOR COMPLETE NUTRITION  http://www.completenutrition.com/foodie-fix

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What to Use to Make Good Protein Shakeshttp://stellametsovas.com/what-to-use-to-make-good-protein-shakes-video/ http://stellametsovas.com/what-to-use-to-make-good-protein-shakes-video/#comments Tue, 17 Jun 2014 10:15:02 +0000 http://stellametsovas.com/?p=3074 Hi, my name is Stella Metsovas, and today we’re going to talk about what you should use to make a good protein drink. Who doesn’t wanna make the best protein drink possible? Whether it’s for athletic performance, general health, or weight loss, the ingredients you use can either be the best, or maybe not so […]

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Hi, my name is Stella Metsovas, and today we’re going to talk about what you should use to make a good protein drink.

Who doesn’t wanna make the best protein drink possible? Whether it’s for athletic performance, general health, or weight loss, the ingredients you use can either be the best, or maybe not so great.

A good protein drink contains about 15 to 25 grams of protein per serving. You really don’t need more than 25 grams. In fact, for the moderately active lifestyle, your body doesn’t require more than approximately 15 to 20 grams per serving.

Include sources of protein, like whey, brown rice protein, or egg protein as my top three picks. Make sure the ingredients listed on the back are very few, if anything more than the leading ingredient. I also recommend switching up your protein powders by manufacture, and even the sources to add some variety. When you’re ready to blend the ingredients together, for a protein drink, use clean burning fats, as well, like coconut milk, so the drink is nice and frothy.

Read more: http://www.livestrong.com/video/1007465-use-make-good-protein-drink/#ixzz2kf7G4eSl

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Healthy Quick Meals: Cauliflower Fritters Recipehttp://stellametsovas.com/cauliflower-fritters-recipe/ http://stellametsovas.com/cauliflower-fritters-recipe/#comments Mon, 16 Jun 2014 17:23:12 +0000 http://stellametsovas.com/?p=5009 Here’s my next culinary goal:  I’m going to change the way you view cauliflower! Cauliflower is one of the most versatile and texture-building ingredients you can use in cooking healthy food.  This recipe can be served as a replacement to beef patties, or a Michelin style appetizer (get your Daniel Boulud on!), by molding the cauliflower mix into bite […]

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Here’s my next culinary goal:  I’m going to change the way you view cauliflower!

Cauliflower is one of the most versatile and texture-building ingredients you can use in cooking healthy food.  This recipe can be served as a replacement to beef patties, or a Michelin style appetizer (get your Daniel Boulud on!), by molding the cauliflower mix into bite size rounds, topping with micro-greens and chèvre (the fancy French name for soft goat cheese).  I also love pairing this dish with radicchio.

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Easy Fish Recipes Baked in Parchmenthttp://stellametsovas.com/easy-fish-recipes-baked-in-parchment/ http://stellametsovas.com/easy-fish-recipes-baked-in-parchment/#comments Sat, 17 May 2014 19:21:52 +0000 http://stellametsovas.com/?p=4710 My grandfather was a fisherman in a little town on the Peloponnese peninsula of Greece.  I remember having fish almost daily, drenched with olive oil and fresh lemon all summer long.  Both grandmothers made sure I acquired “the” taste for fish by the time I started crawling (seriously, no joke!).  All of these wonderful experiences through […]

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My grandfather was a fisherman in a little town on the Peloponnese peninsula of Greece.  I remember having fish almost daily, drenched with olive oil and fresh lemon all summer long.  Both grandmothers made sure I acquired “the” taste for fish by the time I started crawling (seriously, no joke!).  All of these wonderful experiences through food have paved the way towards my studies in health and longevity.

As Hippocrates once said: “Let food be thy medicine and medicine be thy food.”

Fish Baked in Parchment

I’m inspired by every cultures take on fish; from Thai-style fish broths, Norwegian salmon plates, Italian sweet shrimp, Greek octopus, Spanish sardines, and my top, go-to meals of all time: fish baked in parchment (influenced from the French).    You’d be surprised at how amazing this dish really is.

Fish Baked in Parchment

SALMON BAKED IN PARCHMENT

Cooking salmon in the oven using this French technique called ‘en papillote |äN ˌpapēˈyōt|’ is quite easy and very appealing to the eye.  Wow guests at your next dinner party by presenting these packages on a dish with individual scissors.  Enjoy!
Time: 25 minutes

Servings: 2

INGREDIENTS

  • 1 teaspoon olive oil
  • 6-ounce fillet salmon
  • 6 florets cauliflower
  • 1 teaspoon butter
  • 1 tablespoon chopped parsley
  • Sea salt and pepper to taste

INSTRUCTIONS

  1. Preheat oven to 325 degrees.
  2. Fold 1 sheet of parchment paper in half. Take the side that has a fold and cut a half circle to the other side.
  3. Brush one side of the parchment paper with olive oil.
  4. Add the salmon fillet on the lower end of the folded piece of parchment and arrange the cauliflower florets alongside the salmon.
  5. Top with very small pieces of butter flakes around the cauliflower and fish. Top with fresh parsley and season with sea salt and pepper.
  6. Fold over the top corner of the parchment paper until you get to the other end. Tuck the remaining paper underneath and place on the middle of a baking sheet.
  7. Bake the parchment-covered salmon at 325 degrees for approximately 15 minutes. Remove it from the oven and allow it to sit for 5 minutes before opening the paper on top by gently cutting through it with kitchen shears.

NUTRITIONAL DATA PER SERVING
182 Calories
Total Fat: 9.5g
Saturated Fat: 2.25g
Cholesterol: 42.5mg
Sodium: 377.50g
Total Carbohydrate: 5.3g
Dietary Fiber: 2.5g
Sugars: 2.4g
Protein: 18.5g
Carbs: 11%
Fat: 46%
Protein: 40%

Posted By Complete Nutrition and Stella Metsovas

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