Tag: feta cheese

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Recipe: Guacamole Goes Mediterranean @ClevelandClinic

Mix up your favorite guac by adding feta, rice vinegar and oregano!

Traditional guacamole gets a Mediterranean makeover in this mouth-watering dip. Adding flavorful feta cheese, rice vinegar, oregano and parsley will satisfy the cravings of both avocado lovers and feta addicts!

Ingredients

  • 1 cup chopped avocado (1–2 avocados)
  • 1/4 cup finely chopped red onion
  • 1 teaspoon minced garlic
  • 2 tablespoons finely chopped parsley
  • 1/2 teaspoon dried oregano leaves
  • 1 teaspoon olive oil
  • 1 tablespoon seasoned rice vinegar (flavored with basil and oregano)
  • 1 1/4 cup crumbled reduced-fat feta cheese

Directions

  1. In a bowl, gently stir together avocado, onion and garlic.
  2. Mix in parsley and oregano.
  3. Gently stir in olive oil, vinegar and feta. Refrigerate or serve immediately.

Ingredient health benefits

  • Avocados: Sometimes, good things come in small, bumpy packages. Adding avocados to any dish is a rich, creamy way to get some important nutrients in your body. They’re loaded with unsaturated fats and potassium, which support your heart and protect it from disease, as well as vitamins K, C, E, B6 and B9 (folate). These vitamins support many essential aspects of your well-being, from your eyes and immune cells to strong bones and soft skin. And speaking of head-to-toe health, avocadoes are also high in insoluble and soluble fiber, which your digestive tract will greatly appreciate!
  • Onions: It’s easy not to look past the potent, eyewatering qualities of this common ingredient, but your efforts won’t be in vain! Onions are packed with important nutrients like vitamin C, fiber and flavonoids, which promote immunity, lower inflammation and keep your heart healthy. The fiber in onions also works with prebiotics to bolster your “good” gut bacteria and “smooth your moves.” And a flavonoid called quercetin may suppress the growth of “bad” bacteria that can make you sick.
  • Garlic: Another aromatic allium, garlic is so nutritious that some consider it a superfood! It can boost your immune system when eaten regularly with lots of fruits and vegetables, and it may help regulate your blood pressure. There are also plenty of antioxidants that help decrease unwanted inflammation and keep your cells in peak condition, and certain natural compounds might protect you from harmful bacteria like Salmonella and E. coli.
  • Parsley: Even herbs can have some benefits of their own! Parsley is a natural diuretic, so it helps your body get rid of extra fluid when nature calls, and there are flavonoids to help preserve your heart and brain health.
  • Olive oil: It’s well known that olive oil is a prime choice when it comes to cooking oils, but have you ever wondered why? Well, it’s chock full of heart-healthy fats that help lower your “bad” (LDL) cholesterol and raise your “good” (HDL) cholesterol, as well as fat-soluble vitamins like vitamins D and K. Olive oil is also rich in polyphenols, a type of antioxidant. And while all olive oil is nutritious and delicious, consider going for the extra virgin variety (EVOO) if you can, as it has the highest concentration of these benefits.
  • Cheese: What’s not to love about a food that also loves you? Cheese is a meat-free source of omega-3s, essential fats that fuel every cell in your body and may decrease your risk of certain cancers and eye diseases. Whey, casein and calcium support strong bones and muscles so they can support your needs. And vitamin A and vitamin B12 are responsible for keeping your eyes, brain and blood cells in top shape, while the minerals selenium and zinc help strengthen your immunity.

Nutrition information (per serving)

Makes 5 servings
Serving = 1/4 cup

Calories: 123 (72% calories from fat)
Fat: 11 g
Saturated fat: 2 g
Cholesterol: 3 mg
Sodium: 105 mg
Carbohydrates: 7 g
Dietary fiber: 4 g
Sugar: 1 g
Protein: 3 g
Dietary exchanges: 1/2 starch, 2 fat

— Recipe from Speaking of Women’s Health.

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Greek Mezze Lunchbox. From Glenisk

glenisk jan 16

  • Ingredients

  • 150g pot of Glenisk 0% Fat Natural Greek Yogurt
  • 50g Sliced drained black olives
  • 25g Feta cheese
  • 50g Cherry tomatoes
  • 50g Cucumber
  • 1/2 small red onion
  • 1 Garlic Clove (minced)
  • 1/2 tsp dried oregano
  • Lemon juice
  • 1 tbsp olive oil
  • Bunch of fresh mint
  • 1/2 tube of Wyldsson Promix 1 – Organic Persian Mulberry

Method

  1. Chop the onion, tomato, cucmber and feta and add the garlic
  2. Squeeze over the lemon juice and add the olive oil
  3. Season with salt and pepper and add the oregano
  4. Sprinkle the fresh mint and mix
  5. Break up the little gem lettuce into cups.
  6. Layer each ‘cup’ with a spoon of Glenisk Natural Greek Yogurt and add a spoon of the vegetable mix.
  7. Sprinkle with Wyldsson Promix and serve.

http://glenisk.com/recipes/greek-mezze-luncbox-jar-salads

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Greek Mezze Lunchbox. From Glenisk

glenisk jan 16

  • Ingredients

  • 150g pot of Glenisk 0% Fat Natural Greek Yogurt
  • 50g Sliced drained black olives
  • 25g Feta cheese
  • 50g Cherry tomatoes
  • 50g Cucumber
  • 1/2 small red onion
  • 1 Garlic Clove (minced)
  • 1/2 tsp dried oregano
  • Lemon juice
  • 1 tbsp olive oil
  • Bunch of fresh mint
  • 1/2 tube of Wyldsson Promix 1 – Organic Persian Mulberry

Method

  1. Chop the onion, tomato, cucmber and feta and add the garlic
  2. Squeeze over the lemon juice and add the olive oil
  3. Season with salt and pepper and add the oregano
  4. Sprinkle the fresh mint and mix
  5. Break up the little gem lettuce into cups.
  6. Layer each ‘cup’ with a spoon of Glenisk Natural Greek Yogurt and add a spoon of the vegetable mix.
  7. Sprinkle with Wyldsson Promix and serve.

http://glenisk.com/recipes/greek-mezze-luncbox-jar-salads

Posted on

Greek Mezze Lunchbox. From Glenisk

glenisk jan 16

  • Ingredients

  • 150g pot of Glenisk 0% Fat Natural Greek Yogurt
  • 50g Sliced drained black olives
  • 25g Feta cheese
  • 50g Cherry tomatoes
  • 50g Cucumber
  • 1/2 small red onion
  • 1 Garlic Clove (minced)
  • 1/2 tsp dried oregano
  • Lemon juice
  • 1 tbsp olive oil
  • Bunch of fresh mint
  • 1/2 tube of Wyldsson Promix 1 – Organic Persian Mulberry

Method

  1. Chop the onion, tomato, cucmber and feta and add the garlic
  2. Squeeze over the lemon juice and add the olive oil
  3. Season with salt and pepper and add the oregano
  4. Sprinkle the fresh mint and mix
  5. Break up the little gem lettuce into cups.
  6. Layer each ‘cup’ with a spoon of Glenisk Natural Greek Yogurt and add a spoon of the vegetable mix.
  7. Sprinkle with Wyldsson Promix and serve.

http://glenisk.com/recipes/greek-mezze-luncbox-jar-salads

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Catherine Fulvio’s Courgette, Feta and Chive Tart

fulvio feta tart rte 8516

Health and taste come together in this delicious Courgette, Feta and Chive Tart. A wonderful pizza alternative by celebrity chef and Whirlpool ambassador, Catherine Fulvio.

INGREDIENTS

For the roasted vegetables

  • 2 medium red onions, sliced
  • 2 medium courgettes, sliced diagonally
  • 1 red pepper, sliced
  • 2 tbsp rape seed oil
  • ½ tsp smoked paprika
  • 2 tbsp chives, chopped
  • Salt and freshly ground black pepper
  • 375g pack ready rolled puff pastry
  • 4 tbsp basil pesto
  • 180g ricotta
  • Egg wash, 1 egg and 2tbsp water
  • 60g feta, crumbled
  • Chive lengths, to garnish

PREPARATION

  1. Preheat the oven to 180 (oC/fan) or 160 (oC/gas 4). Place the onions, courgettes and red pepper slices into a roasting pan and drizzle with oil, sprinkle over the paprika as well as the chives. Roast for about 15mins until just tender. Season with salt and freshly ground black pepper and set aside.
  2. Increase the temperature of the oven to 190 (oC/fan) 170 (oC/gas 3). Place the pastry on a piece of baking parchment onto a baking tray. Measure a 1 ½ cm edge around the pastry, using a sharp knife cut out the edge, carefully not to slice all the way through. Using a fork, prick the inner rectangle of the pastry and brush with egg wash. Bake for 20mins until golden. Remove from the oven and press the inner pastry rectangle down slightly.
  3. Combine the basil pesto and ricotta and spread over the pastry leave the edge.
  4. Arrange the roasted vegetable on top and season with salt and freshly ground black pepper. Drizzle over a little rapeseed oil. Sprinkle over the feta and bake for about 7 to 8 mins until the feta is slightly golden.
  5. Arrange the chive lengths on top and serve immediately.

Tip:
Any vegetables can be used like roasted sweet potatoes, cherry tomatoes and artichokes and sprinkle over chopped rosemary.

Recipe courtesy of Whirlpool. http://www.rte.ie/lifestyle/food/recipes