Diabetes Intervention Study Recipes

INTERVENTION STUDY: CRETAN DIET RECIPES
Mediterranean
Recipe Booklet
©Dr Catherine Itsiopoulos PhD APD Page 1

Fish soup (Crete)
Serves: 4 people Serves: 2 people Serves: 1 person

Ingredients: Ingredients: Ingredients:
240g of onion 120g of onion 60g of onion
4 tablespoon of olive oil 2 tablespoon of olive oil 1 tablespoon of olive oil
140g of boiled fish 70g of boiled fish 35g of boiled fish
4 tablespoon of lemon juice 2 tablespoon of lemon juice 1 tablespoon of lemon juice
260g of raw celery 130g of raw celery 65g of raw celery
260g of raw carrot 130g of raw carrot 65g of raw carrot
320g of raw zucchini 160g of raw zucchini 80g of raw zucchini
320g of raw potato 160g of raw potato 80g of raw potato
salt and pepper to taste salt and pepper to taste salt and pepper to taste
Place fish in saucepan with adequate water for the amount of serves you are preparing. Bring to
the boil and allow to simmer until fish is tender. Strain the stock, remove the fish and de bone.
Place in the stock solution, onion, carrot, celery, zucchini, potato, and salt and pepper and lemon
juice. Add the de-boned fish, bring the vegetables to the boil and allow to simmer until
vegetables are tender (approximately 40 minutes)
Vegetarian Moussaka

280g of eggplant 140g of eggplant 70g of eggplant
200g of raw capsicum 100g of raw capsicum 50g of raw capsicum
Sauce: Sauce: Sauce:

60g of tomato puree 120g of tomato puree 60g of tomato puree
salt, pepper and chilli to taste salt, pepper and chilli to taste salt, pepper and chilli to taste
4g of garlic 2g of garlic 1g of garlic
grated nutmeg and cinnamon to grated nutmeg and cinnamon to grated nutmeg and cinnamon to
taste taste taste
32g of raisins 16g of raisins 8g of raisins
32g of walnuts 16g of walnuts 8g of walnuts
20g of breadcrumbs 10g of breadcrumbs 5g of breadcrumbs
Pre heat oven to 375 F Pre heat oven to 375 F Pre heat oven to 375 F
Cut off the stems from the eggplants and peel in strips, leaving half of the skin on the eggplants.
Cut across into 2cm slices. Salt well on both sides, and leave in a bowl of water for at least
30minutes to remove any bitterness. Remove and pat dry.

Place the green capsicums whole into an oven for about 10 minutes or until the skin blisters.
Remove and place into an airtight plastic bag. Allow this for about 10 minutes. Remove the
capsicum from the bag and gradually peel off the skin.
Cut the capsicum into strips.
Brush the eggplant slices with olive oil on both sides and grill until both sides are golden brown.
Heat the remaining oil and fry the sliced potatoes for 3 minutes, until soft. Remove and place one
layer of potatoes in a baking dish.
In the same oil in which the potatoes were fried sate the onions, capsicum and chilli pepper until
the onions are translucent. Add the tomato puree and simmer for about 10 minutes. Add the
garlic, nutmeg, cinnamon and the raisins. Simmer for another 10 minutes
Pasta and mince pie (Pastitsio)

240g of dry pasta 120g of dry pasta 60g of dry pasta
4 tablespoon of lemon juice 2 tablespoon of lemon juice 1 tablespoon of lemon juice
pinch of parsley pinch of parsley pinch of parsley
240g of raw beef mince 120g of raw beef mince 60g of raw beef mince
white sauce: white sauce: white sauce:
28g of plain flour 14g of plain flour 7g of plain flour
680g of milk 340g of milk 170g of milk
1 egg ½ a egg ¼ of an egg
Heat the oil and sate the onions until translucent. Add the mince and cook until the mince has
browned. Add the tomato puree, lemon juice, parsley, pepper and salt. Heat the pasta in boiling
salted water. Add the mince and leave to stand until the sauce has been prepared. Remove and
drain the pasta. Heat the milk and add the sifted flour, stirring constantly, add the egg and
continue to stir until the mixture has thickened. Pour hot over the mince and bake for about 40
minutes.

Cannelli bean soup (Fassoulada):

Ingredients Ingredients Ingredients
480g of dried cannelli beans 240g of dried cannelli beans 120g of dried cannelli beans
120g of raw celery 60g of raw celery 30g of raw celery
160g of raw carrot 80g of raw carrot 40g of raw carrot
Place dried cannelli beans in a saucepan with plenty of water. Allow to boil for about 40 minutes
or until tender. Chop all vegetables into bite size pieces. Finely dice the onion and parsley. Add
all the vegetables including the tomato puree and olive oil into the saucepan with the cannnelli
beans. Add salt and pepper to taste. Bring to a boil and allow to cook over gentle heat for a
further 30 minutes.
Lentil soup (Fakes):

500g of dried lentil 250g of dried lentil 125g of dried lentil
120g of raw onion 60g of raw onion 30g of raw onion
4g of garlic 2g of garlic 1g of garlic
salt and pepper to taste to salt and pepper to taste to salt and pepper to taste
taste taste
Place the dried lentils in a saucepan with plenty of water. Allow to boil for about 30 minutes or
until tender. Finely dice the onion and garlic. Add the tomato puree and olive oil into the
saucepan with the lentils. Add salt and pepper to taste. Bring to a boil and allow to cook over
gentle heat for a further 30 minutes.

Egg and lemon soup (Avgolemono):
Serves 4 People Serves 2 People Serves 1 Person

140g of boiled chicken 70g of boiled chicken 36g of boiled chicken
8 tablespoons of rice 4 tablespoons of rice 2 tablespoons of rice
1 whole raw egg ½ of a raw egg ¼ of a raw egg
2 tablespoon of lemon juice 1 tablespoon of lemon juice ½ a tablespoon of lemon
salt and pepper to taste salt and pepper to taste juice
salt and pepper to taste
Place whole chicken or pieces with fat into a saucepan with plenty of water (about 8 cups for 4
people). Bring to a boil and simmer for 10 minutes. De bone the chicken and strain the chicken
stock. Place the chicken in the fridge. Add the rice and olive oil to the stock and gently boil until
rice has boiled through (15 minutes) Add the salt and pepper. In a separate large bowl whisk the
eggs. Slowly in this bowl add the stock with the rice (half a cup at a time) and continue to whisk
until all stock has been placed in the mixture. Add the chicken, gently reheat. Ready to serve.
Milk pie (Galactoboureko):
Serves: 20 People
4 cups of milk
½ a cup of semolina
1 cup of sugar
¾ cup of butter
4 eggs
½ a teaspoon of vanilla powder
500g of filo pastry
2/3 of a cup of olive oil to brush
pastry
syrup:
3 cups of water
2 cups of sugar
½ a lemon
Bring the milk to the boil. Sprinkle in the semolina, whisking constantly over low heat. Add the
sugar and simmer for 5 minutes. Remove from heat and add the butter and the eggs. Add the
vanilla.
Pre heat oven to 375 0 F. Butter the dish and place 8 sheets of filo, leaving them to hang over the
sides of the pan. Brush each sheet generously with melted butter. Pour the milk mixture over the
layers. Cut the remaining sheets of filo about the size of the pan. Brush each sheet generously
with melted butter. Sprinkle with a little water and bake for an hour. Pour the syrup over the pie
as soon as you take it out the oven.

Semolina (Halva):
Serves 16 People
Ingredients
1 cup of olive oil
1 cup of fine semolina
1 cup of coarse semolina
½ a cup of walnuts
ground cinnamon
syrup:
3 cups of water
2cups of orange fruit drink
2 ½ cups of sugar
1 cinnamon stick
1 large lemon peel
1 tablespoon of whole cloves
In a pot, mix the water, orange juice, and sugar and bring to the boil. Add the cinnamon stick,
lemon peel and cloves. Cook for about 8 minutes, then pass through a fine sieve and discard the
cinnamon sticks and cloves.
In a separate pot heat the olive oil and add the semolinas, almonds and pine nuts. Stirring
constantly with a wooden spoon over medium heat, cook the mixture for 20 minutes. Remove
from heat.
Very carefully (because the oil is hot) poor over the syrup over the semolina, stirring with a
wooden spoon. Cover the pot with a kitchen tea towel and leave for about 10 minutes to absorb
the syrup.
Spoon the mixture into a cake mould (plastic) allow to cool.
Unmould onto plate, sprinkle with cinnamon and serve.
Red or green capsicum salad:
Serves 2 People Serves 1 Person

Ingredients Ingredients
200g of red or green capsicum 100g of red or green capsicum

1 tablespoon of olive oil ½ a tablespoon of olive oil
salt taste salt taste
2 teaspoons of vinegar 1 teaspoon of vinegar
Place capsicums in an ovenproof bag. Bake at 180 0 C for 10 min.

Remove bag from oven and allow the capsicums to sweat in the bag for at least 7 minutes.
Remove the capsicum from bag and peel back the skin.
Cut capsicum into strips and add the oil, salt and lemon juice.
Serve warm or cold.

Eggplants stuffed with onions and tomatoes (Vegetarian Papoutsakia):

720g of raw eggplant 360g of raw eggplant 180g of raw eggplant

4 tablespoon of olive oil 2 tablespoon of olive oil 1 tablespoon of olive
salt to taste salt to taste oil
200g of raw capsicum 100g of raw capsicum salt to taste
100g of raw potato 50g of raw potato 48g of raw capsicum
80g of onion 40g of onion 25g of raw potato
260g of tomato puree 130g of tomato puree 18g of onion
4g of garlic 2g of garlic 65g of tomato puree
32g of raisins 16g of raisins 1g of garlic
32g walnut 16g walnut 8g of raisins
20g of breadcrumbs 10g of breadcrumbs 8g walnut
5g of breadcrumbs
Cut the stems from the eggplants and slice them in half - lengthwise. Salt thoroughly and let
drain in a colander for at least 30 minutes. Rinse and wipe dry with paper towels.
Heat some olive oil in a pan over medium heat and sauté the eggplants on all sides until golden
brown. Let it drain in the colander again
Preheat oven to 375 0F
In a pan warm the olive oil over medium heat and sauté the onions until soft, about 5 minutes.
Add the garlic, chilli pepper and bell peppers. Sauté briefly, then adds the tomatoes. Cook over
high heat until most of the liquid has evaporated. Add the parsley, remove from heat and let cool
slightly.
Oil an earthenware or clay ovenproof pan and arrange the eggplants in it cut side up. With a
teaspoon remove about 2 cm of their pulp, to allow room for the stuffing.
Chop the eggplant pulp and add the onion mixture.
Spoon the stuffing into the eggplants and place 1 tomato slice over each one. Sprinkle with the
breadcrumbs and pour the remaining oil evenly over all the eggplants. Bake for 35 – 40 minutes
or until eggplant is tender.
Serve warm or cold.

Cabbage or spinach or rice (Spanakorizo/ Lahanorizo):

360g of raw spinach or 180g of raw spinach or 90g of raw spinach or

cabbage cabbage cabbage
160g or raw white rice 80g or raw white rice 38g or raw white rice
180g of grated onion 90g of grated onion 45g of grated onion
10 cups of water 6 cups of water 3 cups of water
Slice the cabbage or spinach into wide strips. Fry the onion in olive oil until tender. Add the
fresh tomato puree as well as the salt and pepper. Then add the cabbage or spinach with the rice
as well as the water. Stir occasionally and add another cup of water if required. Serve once the
cabbage and rice has been cooked through.
Stuffed Capsicum (Gemistes Piperies):

4 medium sized capsicum 2 medium sized capsicum 1 medium sized capsicum

300g of raw rice 150g of raw rice 75g of raw rice
140g of raw onion 70g of raw onion 35g of raw onion
Pre heat oven to 220 o c. Wash and dry the capsicums and place them side down on a plate. With
a very sharp knife, cut the top of each capsicum without detaching it completely. Using a spoon,
remove the seeds very carefully. In a large pan heat the olive oil over medium heat and sate the
onions until tender. Add the salt, pepper, rice, parsley, potato (finely chopped) and tomato puree.
Stir well, add enough water to the point were there is just enough for the mixture to be covered in
it (sticky rather than sloppy effect) and simmer for three minutes. Arrange the vegetables in an
ovenproof dish and stuff them, leaving a little room for the stuffing to expand during the cooking
process. Cover the tops of the capsicums with their own lids. Bake for about 25 minutes or until
golden brown.

Chickpea soup (Revithosoupa):

320g of dried chickpeas 160g of dried chickpeas 80g of dried chickpeas

2 tablespoon of olive oil 1 tablespoon of olive oil ½ a tablespoon of olive
juice of 1 lemon juice of 1 lemon oil
salt and pepper to taste salt and pepper to taste juice of ½ a lemon
salt and pepper to taste
Place chickpeas in a bowl of water from the night before to soak (about 12 hours). Drain and
rinse the chickpeas thoroughly. Sate the onion in a pot with olive oil until the onion has browned.
Add the water (about 3 cups for every serve) Add the chickpeas, salt, pepper and lemon juice.
Bring to boil and simmer until chickpeas are tender (about 30 minutes).
Note that with all the soups add water according to the consistency you desire.
Lamb and Risoni Pasta Bake (Giouvetsi ):

700g of boneless lamb 280g of boneless lamb 140g of boneless lamb
350g of dry pasta (orzo) 140g of dry pasta (orzo) 70g of dry pasta (orzo)
2 g of salt 0.5 g of salt 1 g of salt
95mls of Olive oil 38mls of Olive oil 19mls of Olive oil
315g of tomato (fresh or 126g of tomato (fresh or 63g of tomato (fresh or
tinned) tinned) tinned)
63g of chopped onion 25 g of chopped onion 12g of chopped onion
1 clove of garlic 1/2 clove of garlic 1/2 clove of garlic
Juice of 1 lemon Juice of 1/2 lemon Juice of 1/2 lemon
1. Pre heat oven to 220 0 C. Cut the beef into 3cm cubes. Peel the onions and the garlic and dice
finely.
2. Heat the olive oil in a casserole over high heat. Add the onion and the garlic, fry until
transparent. Stir in half of the tomato and continue to cook over medium heat for about 5
minutes. Mix the remaining tomato with ½ a cup of water and stir it into the meat. Add salt
and pepper. Cover and cook in the centre of the oven for about 1 hr.
3. After 1 hr, stir in 750ml of water and the pasta. Return the stew to the oven and cook for a
further 30 minutes, stirring from time to time, and adding a little more liquid if necessary.
4. Sprinkle with hard cheese.

Asparagus omelette

375g of raw asparagus 188g of raw asparagus 95g of raw asparagus
4 whole eggs 2 whole eggs 1 whole eggs
75mls of olive oil 38 mls of olive oil 18mls of olive oil
2g of salt 1 g of salt 0.5g of salt (pinch)
1. Heat olive oil in pan.

2. Scramble eggs in a bowl, add salt and pepper. Place eggs in fry pan and add asparagus. Cook
until eggs have browned.
Okra casserole (Bamies):

1kg of okra 500g of okra 250 g of okra
500g of tomato (fresh or 250g of tomato (fresh or 125g of tomato (fresh or
tinned) tinned) tinned)
75mls of olive oil 38mls of olive oil 19mls of olive oil
90g of chopped onion 45g of chopped onion 23g of chopped onion
2g of salt 1g of salt 0.5g of salt (pinch)
1 tablespoon vinegar 1 1/2 teaspoons vinegar 1/2 teaespoon vinegar
1. Using a small, sharp knife, trim the stalks from the okra, taking care not to damage the pods.
Place in a bowl with vinegar and enough cold water to cover. Leave to soak for about an
hour.
2. Peel and finely dice the onion and lamb. Plunge the tomatoes briefly in boiling water, skin
them and dice the flesh. Heat the olive oil and sate the onions and the lamb.
3. Transfer the okra to a colander, wash under cold running water. Place the okra with the lamb
and onions for about 3 minutes, stirring constantly. Stir in the tomatoes. Add salt and pepper.
4. Stir in 750 ml of water and simmer over a low heat for 30 minutes until okra is tender. Ready
to serve.

Fried white bait:
Serves:4 people Serves:2 people Serves:1 person

660g of white bait 330g of white bait 165g of white bait

Olive oil for frying Olive oil for frying Olive oil for frying
Flour 30g Flour Flour
4 cloves of garlic 2 cloves of garlic 1 cloves of garlic
35g of chopped parsley 16g of chopped parsley 8g of chopped parsley
Juice of 1 1/2 lemon Juice of 3/4 a lemon Juice of 1/2 a lemon
Wash and drain the fish well. Pour the oil into a frying pan and heat over high heat. Dredge the
fish in flour. Transfer the fish into the fry pan and fry in batches for 1 to 2 minutes on each side,
or until golden and crisp. Place on paper towels to drain, keeping warm.
Transfer fish onto plate and sprinkle with parsley and garlic. Finally add the juice of one lemon.
Serve immediately.
Briami:

500g eggplants 250g eggplants 125g eggplants

500g of zucchinis 250g of zucchinis 125g of zucchinis
75mls of olive oil 38mls of olive oil 19mls of olive oil
360g of onions 180g of onions 90g of onions
2 cloves of garlic 1 cloves of garlic 1 cloves of garlic
500g of potatoes 250g of potatoes 125g of potatoes
250g of green capsicum 125g of green capsicum 63g of green capsicum
480g of fresh or canned 240g of fresh or canned 120g of fresh or canned
tomato tomato tomato
Salt, pepper and oregano Salt, pepper and oregano Salt, pepper and oregano
1. Wash the eggplants, trim the stalks and cut crosswise into 5mm thick slices. Place in a bowl
of cold, salted water for about 20 minutes to draw out any bitter juices. Trim, wash and dry
the zucchinis, and slice them.
2. Peel and thinly slice the potatoes and onions. Peel and finely chop the garlic.
3. Pre heat the oven to 1800 C. Drain the eggplants and pat dry. In a large frying pan, heat the
oil over high heat and fry the eggplants, turning once, until lightly browned on both sides.
Place fried eggplants on absorbent paper.
4. Arrange the sliced eggplants in a layer in a deep ovenproof dish.
5. Lightly seasoning between each layer with a little salt and pepper. Place potatoes as a next
layer followed by the zucchini, onion, parsley, green peppers, chilli and garlic.

6. Mix the reserved oil from the frying pan the fresh or canned tomatoes as well as 500 ml of
water. Cover the dish with aluminium foil and bake for 30 minutes. Check every 10 minutes
to ensure that there is sufficient water.
Calamari with tomato

Calamari Calamari Calamari

Olive oil Olive oil Olive oil
Onions Onions Onions
Parsley Parsley Parsley
Tomato Tomato Tomato
Salt & pepper Salt & pepper Salt & pepper
1. Wash and clean the calamari rings. Fry the onion in olive oil until brown and tender. Add the
tomatoes as well as the finely chopped parsley.
2. Add salt and pepper and allow to simmer for 3 minutes.
3. Add the calamari, and stir occasionally until the calamari is tender.
Stuffed tomatoes and capsicums

Ripe tomatoes Ripe tomatoes Ripe tomatoes

Green bell peppers Green bell peppers Green bell peppers
Stuffing: Stuffing: Stuffing:
Olive oil Olive oil Olive oil
Chopped onions Chopped onions Chopped onions
Parsley Parsley Parsley
Rice Rice Rice
Potato Potato Potato
Bread crumbs Bread crumbs Bread crumbs
salt salt salt
1. Pre heat the oven to 350 0 C

2. Wash and dry the tomatoes and place them stem side down on a plate. With a very sharp
knife, cut the top off each tomato without detaching it completely. Using a spoon, remove the
pulp very carefully. Take out as much pulp as possible without damaging the skin.
3. Chop the tomato pulp into small pieces and drain, then set aside.
4. Wash, dry, and cut the tops off the peppers, reserving the tops as covers after stuffing.
Remove the seeds from the peppers.

5. In a large pan heat the oil over medium heat and saute the onions until tender. Add the
chopped pepper, parsley, breadcrumbs, rice, salt and pepper. Stir well and simmer for 3 to 4
minutes
6. To finish, arrange the vegetables in an ovenproof dish and stuff them, leaving a little room
for the stuffing to expand. Cover the tops of the peppers and the tomatoes. Arrange the diced
potatoes in the gaps between the stuffed tomatoes and peppers. Brush all the vegetables with
olive oil and sprinkle with the breadcrumbs and a little salt.
Chickpea Salad

500g of chickpeas 167g of chickpeas 83g of chickpeas

270g of onion 90 g of onion 45g of onion
114g of olive oil 38g of olive oil 19g of olive oil
garlic 12g garlic 4g garlic 2g
Juice of two lemons Juice of one lemons Juice of 1/2 lemon
Salt and pepper Salt and pepper Salt and pepper
Fassoulakia Ladera (Green bean casserole)

Serves 4 people
Ingredients:
1.5 kg of fresh green runner beans

75mls of olive oil
135g of onion
750g of fresh tomatoes
480g of potato
150g of carrot
Salt and pepper
1. Wash and thoroughly clean the runner beans.
2. In a large pot fry the onion in olive oil until tender. Add the green beans to the fried onion as
well as the fresh tomatoes, salt and pepper.
3. Pour 3 cups of water in the pot and allow to simmer until the green beans have been cooked
through.
Pork with celery (serves 6)

Ingredients:
1 kg of boneless pork
2 kg of celery
180g onions
95mls of olive oil
100mls of lemon juice
Salt and pepper

1. Place the celery in boiling water for about 7 minutes, then drain.
2. In a large pot fry the onion until brown and then add the pork that has been cut into small
cubes of about 4 cm. Add 3 cups of water and simmer the pork for 45 minutes. Add water if
necessary.
3. In the same pot add the celery, salt and pepper and continue to simmer under low heat.
Simmer until pork is tender.
4. Add lemon once the meal has been served in the plates.
Baked fish with wild greens and potatoes

Single serve only
Ingredients:
120g Snapper/sea bream

180g Potatoes
Juice of 1 lemon
19mls of olive oil
110g of endive
Salt, pepper and oregano
1. Clean the fish thoroughly and cut into slices.

2. Place the fish and sliced potatoes into a baking dish.
3. Finally add the salt, pepper, oregano, olive oil and lemon juice.
SALADS
Wild green salad (Horta):
Ingredients:
Radikia/vlita
Olive oil
Salt
1. Wash and thoroughly clean the wild greens. Place in a large saucepan with a liberal amount
of salt. This will remove most of the bitterness.
2. Drain and rise. Add the olive oil, salt and plenty of lemon or vinegar.
3. Serve warm or cold.
Cauliflower salad:
Ingredients:
270g Cauliflower
1g Salt
19ml Olive oil

5ml lemon juice
1. Boil or steam cauliflower. Remove and drain.
2. Place cauliflower in a shallow bowl and add salt and olive oil.
Potato salad:
No diet 4 print out
Boiled potatoes cut into cubes
Olive oil
Salt
Chopped spring onion
Lemon juice
Tomato salad:
90gTomatoes
10g Onion
40g Cucumber
Lemon juice
Salt
19mls Olive oil
Cabbage salad:
85g Sliced cabbage

25g Grated carrot
5mls Lemon juice
Salt
19mls of Olive oil
Red capsicum salad:
100g boiled red capsicum

19mls of olive oil
Salt
5mls of lemon juice
1. Place capsicums in an oven proof bag. Bake at 180 0 C for 10 min.

2. Remove bag from oven and allow the capsicums to sweat in the bag for at least 7 minutes.
3. Remove the capsicum from bag and peel back the skin.
4. Cut capsicum into strips and add the oil, salt and lemon juice.
5. Serve warm or cold.

Fennel salad
Single serve only
90g raw fennel
19mls of olive oil
salt
5mls of lemon juice
Broccoli Salad
Single serve only
270g of boiled broccoli
19mls of olive oil
salt
5mls of lemon juice
Lettuce salad
Single serve only
75g of lettuce
40g of peeled cucumber
4g of spring onion
19mls of olive oil
salt
5mls of lemon juice

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INTERVENTION STUDY: CRETAN DIET RECIPES

©Dr Catherine Itsiopoulos PhD APD Page 1

Serves: 4 people Serves: 2 people Serves: 1 person

Serves: 4 people Serves: 2 people Serves: 1 person

Sauce: Sauce: Sauce:

©Dr Catherine Itsiopoulos PhD APD Page 2

Pasta and mince pie (Pastitsio)

Serves: 4 people Serves: 2 people Serves: 1 person

©Dr Catherine Itsiopoulos PhD APD Page 3

Serves: 4 people Serves: 2 people Serves: 1 person

Lentil soup (Fakes):

Serves: 4 people Serves: 2 people Serves: 1 person

©Dr Catherine Itsiopoulos PhD APD Page 4

Serves 4 People Serves 2 People Serves 1 Person

Milk pie (Galactoboureko):

©Dr Catherine Itsiopoulos PhD APD Page 5

Red or green capsicum salad:

Serves 2 People Serves 1 Person

200g of red or green capsicum 100g of red or green capsicum

Place capsicums in an ovenproof bag. Bake at 180 0 C for 10 min.

©Dr Catherine Itsiopoulos PhD APD Page 6

Serves 4 People Serves 2 People Serves 1 Person

720g of raw eggplant 360g of raw eggplant 180g of raw eggplant

©Dr Catherine Itsiopoulos PhD APD Page 7

Serves 4 People Serves 2 People Serves 1 Person

360g of raw spinach or 180g of raw spinach or 90g of raw spinach or

Stuffed Capsicum (Gemistes Piperies):

Serves 4 People Serves 2 People Serves 1 Person

4 medium sized capsicum 2 medium sized capsicum 1 medium sized capsicum

©Dr Catherine Itsiopoulos PhD APD Page 8

Serves 4 People Serves 2 People Serves 1 Person

320g of dried chickpeas 160g of dried chickpeas 80g of dried chickpeas

Lamb and Risoni Pasta Bake (Giouvetsi ):

©Dr Catherine Itsiopoulos PhD APD Page 9

Serves: 4 people Serves: 2 people Serves: 1 person

1. Heat olive oil in pan.

Okra casserole (Bamies):

Serves: 4 people Serves: 2 people Serves: 1 person

©Dr Catherine Itsiopoulos PhD APD Page 10

Serves:4 people Serves:2 people Serves:1 person

660g of white bait 330g of white bait 165g of white bait

Serves: 4 people Serves: 2 people Serves: 1 person

500g eggplants 250g eggplants 125g eggplants

©Dr Catherine Itsiopoulos PhD APD Page 11

Calamari with tomato

Serves 4 People Serves 2 People Serves 1 Person

Calamari Calamari Calamari

Stuffed tomatoes and capsicums

Serves 4 People Serves 2 People Serves 1 Person

Ripe tomatoes Ripe tomatoes Ripe tomatoes

1. Pre heat the oven to 350 0 C

©Dr Catherine Itsiopoulos PhD APD Page 12

Serves 6 People Serves 6 People Serves 1 Person

500g of chickpeas 167g of chickpeas 83g of chickpeas

Fassoulakia Ladera (Green bean casserole)

1.5 kg of fresh green runner beans

Pork with celery (serves 6)

©Dr Catherine Itsiopoulos PhD APD Page 13

Baked fish with wild greens and potatoes

120g Snapper/sea bream

1. Clean the fish thoroughly and cut into slices.

©Dr Catherine Itsiopoulos PhD APD Page 14

85g Sliced cabbage

Red capsicum salad: