Μεσογειακή διατροφή-1

MEDITERRANEAN DIET, GREEK

MEALS &

SWEET DESSERTS

by

7TH PRIMARY SCHOOL OF DRAMA

Heart
Weight loss
protection Mediterranean diet:
Those who adopt the
Those following the a treasure on our Mediterranean diet are more
Mediterranean diet plate likely to lose unwanted
are 47% less likely to
pounds.
develop heart disease
compared to their prevention of
peers. chronic diseases

Better brain Τhose following the Mediterranean
activity diet tend to have less body fat and
a lower risk of metabolic
If you want to keep your brain sharp, syndrome. Consumption of extra
eat whole grains, nuts, fruits and virgin olive oil reduces the risk of
vegetables instead of too much red developing diabetes.
meat and processed foods.
Increased
longevity

Τhe foods included in the
Mediterranean diet are rich in
antioxidants and have a beneficial
effect on health.

… is a social practice based on
all knowledge, behaviors and
traditions from nature to the

table...

Olive Oil
Blessed oil

Τhe basis of the Mediterranean diet is olive oil. Olive oil is Mediterranean
one of the healthiest fats in the world and it is found in
many dishes and recipes of Greek cuisine.People who have diet
olive oil regularly in their diet are among the healthiest as a
rule. Olive oil contains a specific form of fatty acids and

antioxidants with powerful properties and health benefits
such as protection against cardiovascular disease. The Mediterranean region has
always given birth to civilization
The olive tree is the most popular crop in our country, from and culture at all levels. It is no
which excellent quality products have been produced for coincidence that in this corner of
decades and are in high demand all over the world. The the world, perhaps, the most
olive harvest is considered one of the most critical stages complete language ever known
of olive cultivation, both for table olive varieties and for to man was born. At the same
olive oil production. The harvesting process decisively time, the temperate climate
affects the quality of the produced product and must be acted as a catalyst, and nature
done at the right time and in the right way. gave us an amazing variety of
At the same time, the choice of the method of packaging foods that constitute the famous
and transporting the fruit to the olive mill has an important Mediterranean Diet!!!
role in ensuring the quality characteristics of the olive fruit.

The pyramid of the
Mediterranean

diet

Domatosalata

It is the queen of summer. The tomato, the favorite
summer vegetable (or fruit if you prefer), is a main
component of the Mediterranean diet, provides few
calories and is rich in nutrients.
It contains vitamins, minerals and trace elements that
strengthen the immune system, protect against cancer,
regulate sugar levels, help lower cholesterol and promote
skeletal health.

Delicious

yoghurt I love
yoghurt with
Yogurt is produced by adding cultures of beneficial
bacteria to milk and has been one of the staple honey
foods of Western civilization for over 2,000 years.
These are the most nutritious products we can find Yogurt either alone or in
on the market. "Like milk and cheese, yogurt offers combination with other
more than 10 essential nutrients, including calcium, foods such as honey, cereal
vitamins A and B12, riboflavin, carbohydrates, and fruit makes a great
protein, potassium, phosphorus, magnesium and breakfast or lunch or
zinc. dinner meal. In Greece it is
used as a basic ingredient
in tzatziki and as a dessert
with honey and walnuts. In
the cuisine of the wider
Mediterranean region we
will find it in yogurt and as
an accompaniment to pilaf,
kebabs and salads.

Tzatziki So tasty

Tzatziki is an appetizer found in the cuisines of the Industrially, it is produced by mixing bacterial culture
Middle East and Southeast Europe, such as Greek of milk, cucumber (Cucumis sativus) and garlic
cuisine. Its main ingredient is strained yogurt, "bag" (Allium vineale) in a predetermined proportion of the
as it is usually called, to which grated cucumber, ingredients.
melted garlic, dill, olive oil and vinegar are added.
Apart from Greece and Turkey, tzatziki is known in
Cyprus, Bulgaria, Iraq, while it is considered similar
to India's raita and Iran's ash-e doogh.

Dolmadakia

Dolmadakia is an oily food and is especially preferred during
fasting periods in various regions of Greece, being a
nutritious alternative for an appetizer or main meal, as long
as they do not burden many calories, fat and salt. It could
also be considered ideal for vegetarians due to the high
content of plant fibers, vitamins such as K and A, minerals
and antioxidants thus contributing to the proper functioning
of the body.

So tasty

special food

KLEFTIKO

The kleftiko got its name from the thieves who stole lambs and roasted them in
makeshift ovens they dug into the ground, to hide the smell of the roasting.

kleftiko is a classic, traditional Greek recipe in which the lamb is first marinated
in olive oil, garlic, onion and lemon and then slow-roasted enclosed in
parchment paper.
JOURNEY TO
TASTE

Flogeres

Favorite and easy snack of young and old for parties, for snacks and
for appetizers at our table!!

We take 2 sheets and cut them crosswise so that we have 8
square pieces.
Sprinkle one piece with olive oil, a little bit of bukovo, thyme, a
piece of metsovone and roll diagonally. In between we close the
edges of the sheet inwards and continue to wrap.
Spread a little water on the edge of the leaf to stick and close
the pipe. We follow the same process for all the pieces.
Place a deep frying pan with the sunflower oil on medium to
high heat.
Put the flogers in portions and fry for 2-3 minutes until they take
on color.
Remove on absorbent paper and set aside.

elicious
D

Very healthy

Briam


Baked bream is a healthy summer food, with
Mediterranean aromas. It combines summer vegetables
and is accompanied by fresh homemade bread.

Mix all the ingredients except the herbs. Season with salt
and place in a pan so that the vegetables are spread out in
a single layer and not squished. Cover with aluminum foil
and cook at 160°C for about 20 minutes. Raise the
temperature to 200°C and cook until the vegetables are
golden brown. Add the parsley and marjoram.

MATERIALS

250 gr. wheat husked The sweet
healthy
124 gr. sugar dessert

1 cup of walnuts VIn Christian tradition, legend has Saint Barbara,
daughter of Dioscuro, warning Christians that her
½ cup almonds father intends to exterminate the Christian
population by poisoning bread. She warned them
½ cup toasted sesame seeds and invited them to make something basic with what
they had at home, instead of buying bread. This is
Seeds from half a pomegranate how the famous sweet barbara came about, the dish
of pulses and grains that families had at home.
3 tablespoons of all-purpose flour

Barbara Cinnamon for serving
IMPLEMENTATION

Wash the wheat well under

Βarvara or otherwise asures, full of nutritious grains running water.
and legumes, is a sweet that is quite reminiscent of Drain and soak in hot water for
kollivas, The healthy sweet that has been around at least 3 hours before cooking.
since ancient times - This is how the Saint saved the
Christian population from extermination. Legend Put 1 ½ liters of water in a
has it that this dish has been served since ancient saucepan and boil the wheat for
times during the famous Hekate dinners, half an hour on medium heat.

ceremonies in favor of the Goddess Hekate, during Then add the sugar and raisins
which the rich offered a similar dish to the poor. and continue boiling for 10

minutes.

In a non-stick pan, toast the flour

until it turns brown, for about 1

minute.

Place the flour in a bowl with ½

glass of cold water and stir to

dissolve.

Pour the flour into the pot with

the wheat and mix

Add walnuts, almonds and

roasted sesame to Varvara and

mix.

Serve with pomegranate seeds.

Bobota Theobfprteohaoder In September they harvested it and took it to the mill
with the horses and made it into bobota. From the
Bobota is a sweet pie, which was eaten during the mill they took the cotton in sacks and carried it
period of poverty, German and Italian occupation. home with the horses. Then the housewife took the
In the war of 1940 in Greece there was poverty and bobota and sifted it into a wooden vessel, there she
the world had no food. He lived from what the land separated the flour that fell into the vessel from the
offered him. One of the plants cultivated by the coarse flour where they collected it and gave it to
people at that time was corn. The sowing process their animals.
started early in April. Back then there were no Then, in the vessel where the flour has already
tractors and each family had a horse. To this horse fallen, they poured the corresponding amount of
they hitched the plow back and plowed the fields hot water. They mixed it with a spoon, kneaded it
and sowed the corn. In the summer they watered it and put it in pans. After we have already lit the oven
with water either from the well or from the river. with the wood, they put it with the pans in the oven
for half an hour and baked it.

SEMOLINA Semolina halva is a classic,
HALVA homemade dessert for all hours
and especially loved during the

fasting period.

Bon appetit