CRETAN MEDITERRANEAN DIET AND HEALTH
OLIVE OIL
what is olive oil?
1.Identiry of the precious tree
Cultivated olive trees belong to the botanical group Sativa which, together with oleaster, a cousin of the same plant, are sub-species of the Olea europea. The Medterranean , with its hot dry summers and cool winters with soft rains, is the ideal habtat of this tree.
Olive trees are not particularly demanding and can be grown on poor stony ground, unsuitable for other crops. An evergreen, it takes the olive tree 5 to 8 years to produce its fist fruits, but the ree has an extremely long and productive life: up to 600 years, sometimes more. There are over 75 varieties of olives.
2. Etymology
The word “olive” has European and Asian roots that denote its origin. It can be traced as far back as the Cretan word “elaiwa” and the Semitec word “ulu”, becoming “oleum” in Latin. On the other hand the Spanish word for oil, “aceite”, has a totally different origin and comes from the word “zait” and “zaitum” in Arabic.
3. OLIVE OIL the juice of the olives
Olive oil is the oil obtained from the fruit of the olive tree in a mechanical manner: the liquid is pressed out of the fruit of the olive tree and then separated from the mass of the squashed fuit by centrifugal force ot alse by precipitation.1
4. Historical backround
Although the homeland of the olive tree is not exactly known, it is generally accepted that this tree originated in Syria and other eastern Mediteranean countries. From there, it expanded to al the Mediterranean basin. According to a 12t century BC Egyptian papyrus, the Pharaoh Ramesses III made an offering of the tree to Ra, the god of sun.
Homer maintains that the olive tree has been thriving in Greece for over 10.000 years nad one of Solon’s laws sentenced to death anyone found guilty of uprooting or destroying an olive tree.
The island of CRETE
The most important landmark in the history of the olive tree
Olive trees are though to have been first cultivated during the Early Bronze Age.
The island of Crete may well have bee the most decisive landmark in the development of this culture and there is little doubt that the small and little Minoans were the ones to take over the culture f the olive tree from other eastern Mediterranean peoples. It is here, where the climate is mild and the land fertile, where one of the mst important civilizations in the worls was developing, that the olive tree found its ideal home.
Here it blossomed, giving its oil in plenty, revered and honoured as no other tree. The unique and rich archaeological finds underline the importance that theolive tree had in every day life, but also in Minoan rituals. The vast majority of these finds are excibited in local museums across the island; they include stone olive presses, storing jars for the oil, lamps, and various representations of the tree or of olive branchs on all sorts of vessels, including sarcophagi. It is noteworthy how the olive tree is often represented in religious rituals.
The most spectacular archaeologiacal find was found at the Minoan Palace at Zaros (CRETE) : a conical cup full of olives….
The symbol
The sacred olive tree, blessed by ancient and modern gods alike, of which we find references in Homer, in ancient Egyptian papyri, in the Old and the New Testaments and the Coran is a symbol knowledge, wisdom, abudance, peace, strength, beauty and health- a living myth among the Greeks, revered in ancient and in modern times…
The uses of olive oil in antiquity
Olive oil inantiquity was used, plain or mixed with aromatic herbs, flowers or spices, in the beauty care of body and hair. The oil gave an aesthetic shine to the athletes bodies, and at the same time gave extra protection to their mustaces. Skin diseases were treated with poultices and unguents prepared with olive oil.
Olive oil was also used in cooking-toadd taste to the different types of food-, in lighting houses and temples, in offerings the gods and the daed, as prizes in contests (the winners at the Olympic Games received a large number of olive oil jars and the winner of the runnig contest was given about two and a half tons of the very best olive oil which he was allowed to sell and export, an exclusive right awarded to Olympic winners)
Theuses of olive oil nowadays
Greeks consume about 22 kilograms of olive oil a year per head; no other fat substance is used in Greek kitchens, whether at home or in the tavernas and restaurants.
CRETE THE ISLAND OF THE OLIVE TREE
Thirty million olive trees
The island of Crete, the largest I Greece, has a total area of .336 square km. of which 30% are plains, 27% low mountains and about 50% highmountains. The cultivated land covers about 37% of the total, that is 360.000 hectares, of which 55% ar taken by olive trees.
Foreigners visiting Crete are often astonished when they realize to what an extent the olive tree is cultivated in this little corner of thesouth-eastern Mediterranean. The variety is striking: olive tree in Crete grow close to the towns and in the towns, on the fertile plains, on the sunny hills ad on the high mountains; some are small, others large, others so old that their trunks stand out among the orange groves and the endless vineyards.
Climate, soil and men: the perfect balance
Fertile pains and high mountains are the two most striking elements in the Cretan land scape. Along the mountain chain, thousands of olive trees grow on rather poor soil; the olive tree, as we said before, is not demanding, and willingly brings forth its fruit on all soils. The mild winters with soft rains and long periods of sunshine provide perfect conditions for optimal results. The winds from the sea are arely harsh, and in spring and summer-hot but not burning hot-the olive trees strech out their branches and drink in the life-giving rays of the sun. The olives “swell” in the autumn softness, full of oi, and Cretans love their olive trees as f they were members of the family. As in ancient times, the olive tree forms part of their lives, playing an important role not just in their diet, but also in their civilization and their at.
Production and consumption of olives and olive oil in CRETE
The increase in olive oil production in Crete in the past 40 years has been spectacular, duplicating twice over. The quality has also improved significantly and, in the last 15 years , practically, all cretan oil (90%) is of exta virgin quality with an acidity level of lees than 1 degree. Oilve oil consumption is very high on the island, reaching close to 30 kg. per head- the highest consumption of olive oil per capita in the world.
Exports
Scandinavian countries, England, Austria, Germany and North America are the main countries importing large amouns of bottled Cretan first-rate olive oil. A large quantity of Cretan and in general Greek unbottled olive oil is also bought by the Italians to improve the quality and fragrance of their own oil.
Varieties of olive trees
There rae basically three different categories of olive trees in Crete, each kind producing large amounts of both olive oil and edible olives.
a)The Olea Europea variety, Mastoides (Koronaiki) :this is a very important variety, not only Crete but all over Greece.In spite of its small olives,it is resistantand can be grown up to an altitude of 500 metres; it bears fruit regularly, each tree yielding an average of 150 kg. This variety is found in the following regions in Crete: Chania, Heraklion, Lassithi and Sitia. It produces an oil of excellent quality and fragrance.
b) The Olea Europea variety, Media oblonga (Throumbolia-Chontrolia): this variety is the classical one in Crete, and although part of the traditional culture has been replaced nowadays with the Koronaiki variety, it continues to be much grown across the island. It can be grown at an altitude of 70 metres and gives a rich, sweet oil on condition that the olives are picked as soon as they fall fromthe tree and immediately pressed.
b)The Olea Europea variety, Mamilaris (Tsounati): this is the kind most resistant to climatic extremities. It is grown mainly in the area of Chania and gives first rate olive oil.
Olive oil in Cretan diet
For centuries Europeans and Americans have been using animal fat for cooking, mainly butter and pork fat; Cretans have never known these fats and have exclusively used olive oilin their kitchens. When Robert Pashley, an English traveler came to Crete in the first half of the 19th century, he was astonished at the consumption of oliveoil: “ I am told here , as in every oher place where I have made enquires, respecting the consumption of oil by each cretan family, that it may be estimated at 4 okes ( a little over 5 kilograms) a week, at least. A mother will hardly give bread to her children without pouring them out some oil into a dish, that they may moisten the staff of life, and render it more savory, before eating it. Oil is used on all kinds of vegetables, as well as in preparing every sort of meat and fish: in short it enters into every dish in Crete, and though al Greeks use a good deal of it, there is a much greater general consumptionof it in his island than else-where”.
Scientific verification
A little more than a century later the American Rockfeller Institute carried out a research between 1948 and 1957 among the inhabitants of Crete, declaring in its report: “ Cretan diet consists mainly of vegetarian products such as cereals, vegetables, fruit and olive oil….Olives and oil play an important part in the resistance of a Cretan constitution. A foreigner might find that Crean food actually swims in oil: the consumption of olive oil is a distinctive attribute of the Cretan diet.”
Olive oil in Cretan cooking
The deeply rooted and continuous relation of Cretans with olive oil goes farback in Antiquity. For centuries, olive oil has been curing both body and soul and is an indispensable element of the daily diet. Oil is generously poured on all casserole food, on boled food, roasts, fried food and even in the delicious sweetmeats and pastries. Raw, it is used for salad dressings and bread and rusks are often soaked in its delicious and lovely glossiness.
OLIVE OIL A LIFE INCURANCE
Composition of oil oil
Vitamin E (3-30 mg)
Provitamin A (carotene)
Monounsaturated fatty acids (oleic) 56-83%
Polyunsaturated unfatty acid (Linoleic) 3.5-20%
Polyunsaturated fatty acid (Linolenic) 0-1.5%
Saturated fatty acids 8-23.5% , 9 calories pe gram
Olive oil, the healthiest of all fats
Fat used in food finds a healthy substitute in olive oil which is 77% monounsaturated fat and naturally cholesterol free. Olive oil contains no salt , and one tablespoon provides 8% RDA for vitamin E. Olive oil is gluten free. Gluten is found in wheat and rye, and to a lesser degree, in barley and oats, but not in 100% pure olive oil.
The strongest hearts in the world are the Cretan hearts
The Cretan diet has, over the last few years , been underscientific and medical study and dietetics and statistics have proved that it ensures good health and longevity. The consumption of olive oil is the main reason for the law number of cardiac disorders among the inhabitants of theisland.
Olive oil, cholesterol and coronary disease
Olive oil decreases unwanted cholesterol and limits arteriosclerosis, which is one of the main causes of deah in industrial areas where butter and pork fat are used in cooking. Its monounsaturated oleic acid is as effective as its polyunsaturated fatty amount of cholesterol in the blood and it has a positive effect on the HDL, the protective factor against coronary disease.
Olive oil and calories
Many people wonder whether olive oil has mre calories than other cooking oils. The answer is: NO. Olive oil ahs 120 calories per tablespoon. Furthermore, its rich fragrance allows one to use less quantity of olive oil than one would of other less rich oils, thereby reducing the intake of calories even more.
Olive oil and good health
•Olive oil has a beneficial effect on peptic ulcers and on indigestion
•It is easily absorbed by the intestine and functions as a mild purgative
•Olive oil is rich in monounsaturated fatty acids which are precious in the composition of lipids, which in turn are essential to the reproduction of human cells, the basic element of all human organism.
•Vitamin E and provitamin A contained in olive oil protect the skin from harmful sun rays and burns
•Olive oil contributes to the development of the bones, especially in children and adolescents
•The composition of olive oil resembles that maternal milk and is most efficient in the development of the central nervous system in babies and children
•Olive oil, due to the antioxidant elements contained in it, protects brain and keeps it alert in old age
•There are less cases of some types of cancer (e.g.,cancer of the breat and cancer of the ovaries) in the Mediterranean basin, due to the consumption of olive oil
•Olive oil plays a significant role in counteracting diabetic atrophy
•Rich in tokopheroles, it contains many antioxidant elements
OTHER GIFTS FROM THE OLIVE TREE
Soap
You can buy excellent olive oil soa at very good prices in the market .Excellent for skin and care
Olives
You cannot miss noticing the rich variety of oives: green or black, large or small, in brine or salt, with or without aromatic herbs ( mainly rosemary, rhyme or coriander), they beautiful in their picturesque containers. It is best to buy them loose but you can also find them in packages
Olive paste
Olive paste has always been a prized hors-d’oeuvre: simply spread some on a slice offresh bread, as the Ancient Greeks used to do….
Cheese kept in olive oil
The famous cheeses kept inolive oil in larger or smaller jars come mainly from Crete and Mytilene: they have a particularly hot, peppery taste
Aromatic olive oil
Olive oil can be perfumed with the fragrance of different herbs: oregano, sage or rosemary are the best.They come in large and in small bottles
The leaves from the olive tree
An excellent beverage to counter high blood pressure. Brig 24 olive leaves to the boil in 8 glasses of water and simmer for a quarter of an hour. Drink this beverage morning and evening for 2 weeks.
The wood of the olive tree
Authentic olive wood is very beautiful. Its color is a blend of black, brown and honey shades. You can find beautiful household ware made in this wood: salad bowls, boxes, small pieces of urniture, and an assortment of small objects with which to decorate your home.
Natural beauty products
There are several companies in Greece using olive oil or olive kernels to produce natural beauty products. On sale at the drug-stores.
COOKING WITH OLIVE OIL
Olive oil is an ideal fat for cooking purposes. It gives a wonderful taste to the food and makes it healthier and easier to digest. You can enjoy olive oil in a great variety of recipes, either cooked or raw; excellent for marinating meat or fish, it is ideal too for frying.
What type to use
For casserole cooking it is best to use a not too rich variety of olive oil: its volatile elements will not let off too strong a smellin your kitchen. If you want to appreciate the full flavor of the olive oil in all its deliacy, you must add it to your cooking only towards the end. Delicate dishes, such as fish and soups, require a lighter, not too fruity kind of olive oil.
Delicious ways to enjoy extra virgin olive oil
•Replace butter or margarine by a little plateful ofolive oil in which to dip your bread or rusk
•Add a tablespoon of olive oil to the water in which you boil your pasta: in his way, it won’t stick
•Rub a little olive oil on your hands to spread your dough to prevent sticking
•Pour a little olive oil over your potatoes before baking them to make them more crisp
•Sprinkle olive oil on all greens, on boiled potatoes, on carrots, beans or any other vegetable and serve them with fresh parsley and spring onions
What to use to pour olive oil on your salad
While in Greece, think of buying the small bottles called “ladera” or “ladika” or “ladotiria” that you find in most tavernas: the special spout allows the olive oil to flow slowly and you an add the exact amount desired. In this manner, the oil spreads over the salad and impregnates it all with its heavenly taste. These recipients come in a variety of shapes and sizes.
Olive oil and baking
The fine texture of your baking is guranteed if you use olive oil: this monounsaturated fat has a specific fat crystal which is ideal in baking. It also contains tocopherols (vitamin E) and this act as emulsifiers, producing cakes with a nice crust that are moist tender inside.
Tocopherols also have antioxidant qualities that help keep the fresh quality of the baked product. You can replace other fats (oils, buter, margarine) in baking recipes with olive oil. If you are replacing a solid shortening, you must use 25% less of olive oil. Here are some products that are particularly enhanced through the use of live oil in the baking process: cookies, cakes (carrot cake, nut cake, fruit tarts and so on), corn bread, muffins, biscuits, scones and pizza.
Equivalent measurement table for baking
Butter or margarine Olive oil
1 teaspoon…………………………………………………3/4 of a teaspoon
1 tablespoon………………………………………………..2 ¼ teaspoon
2 tablespoons………………………………………………1 ½ tablespoon
¼ cup………………………………………………………3 tablespoons
1/3 cup ……………………………………………………..1/4 cup
½ cup………………………………………………………..1/3 cup+2 tablespoons
2/3 cup……………………………………………………….1/2 cup
¾ cup……………………………………………………….. ¾ cup
1 cup…………………………………………………………..3/4 cup
Broiling and grilling
Roasted, barbecued and braised dishes benefit from the use of olive oil which, thanks to the lighter volatile elements it contains, will smell less in your kitchen. Marinating in olive oil, with ashot of vinegar, wine or lemon, brings out the taste of the meat/fish you intend broiing or grilling.
Frying in olive oil
Oive oil increases in volue when heated: therefore you need a smaller quantity to fry, deep fry or sauté your food. Olive oil tends to coat fried food, rather than be absorbed. Deep frying in olive oil produces a crisp crust, sealing in the juices of meat or fish and enhancing the flavour of the vegetables. Olive oil can be filtered after use in frying and reused up to 3 times.
SAUSES AND DRESSINGS
1.Olive oil and lemon
INGREDIENTS
½ cup (125 ml) extra virginolive oil
5 tsp. lemon juice
1 tsp.ready mustard
1 tsp. salt
1 tsp. flour
METHOD
Shake all the ingredients in a jar with a tight-fitting lid, untl well combined
2.Olive oil and lemon with parsley or dill
INGREDIENTS
1 cup (250 ml) extra virgin olive oil
5 tsp. lemon juice
½ cup finely minced
parsley or dill
2-3 drops warm water
1 level tbp. salt
METHOD
Shake all the ingredients well in a jar with a tight-fitting lid until well combined.
3.Olive oil lemon-Vinegar and garlic
The simplest and most popular sauce in Greece. It brings out the aroma of the fresh vegetables and gives an extra flavour to any plain dish.
INGREDIENTS
½ cup (125 ML) extra virgin olive oil
5 tbsp lemon juice
1 tsp. salt
2 drops of warm water
METHOD
Shake all ingredients in a jar with a tight-fitting lid, until all combined
4.Olive oil-vinegar and garlic
Ideal accompaniment to fried eggplants
INGREDIENTS
½ cup ( 125 ml) extra virgin olive oil
4 tbsp. vinegar
4 tbsp. lemon juice
4 garlic cloves crushed
1 tsp. salt
1-3 drops warm water
METHOD
a)Crush garlic and salt together with mortar and pestle or electric grinder
b)Transfer to a jar with a tight-fitting lid. Add vinegar, lemon juice and water. Shake well until combined.
5.Olive oil-mint-mustard and oregano
Tasty topping for boiled eggs
INGREDIENTS
½ cup (125 ml) extra virgin olive oil
2 tbsp. vinegar
1 tsp. fresh mint leaves, finely chopped
1 tsp. dried oregano
1 tsp. prepared mustard
1 tbsp. flour
1 tsp. salt
2-3 drops of warm water
METHOD
a)In a bowl whisk all the ingredients until well combined
b)Refrigerate covered, for at least 35-50 minutes until ready for use
6.Oilive oil-basil and garlic
This dressing is an excellent spaghetti suce, when sardines and anchovies are added.
INGREDIENTS
2 cups (500 ml) extra virgin olive oil
3 garlic cloves crushed
½ tbsp. fresh basil leaves, finely chopped
½ tsp. green peppercorns
METHOD
a)Fill up a clean bottle with olive oil. Add garlic, basil and peppercorns.
b)Cap tightly and keeping cool and dark place for 2-3 weeks until ready for use.
7.Olive oil-ginger and fennel seeds
The aroma of this oil makes it ideal for steamed or boiled vegetables
INGREDIENTS
2 Cups ( 500 ml) extra virgin olive oil
1 tbsp. fresh ginger root, grated
1/3 tsp. fennel seeds, crushed
METHOD
a)Coarsely grind fennel seeds with mortar and pestle or electric grinder
b)Fill up a clean bottle with olive oil. Add ground fennel seeds, ginger and cap tightly
c)Keep bottle in cool and dark place for 2 weeks, until ready for use
8.Lemon flavored olive oil
INGREDIENTS
½ cup extra virgin olive oil
5 tbsp. lemon juice
1 tsp. salt
2 drops warm water
METHOD
a) Put all the ingredients in a large bowl or in a glass jar with a tight-fitting lid, shake until well combined
9.Olive oil-oregano and honey
Ideal for roast or smoked pork
INGREDIENTS
¾ cup ( 180 ml) extra virgin olive oil
1 tsp. dried thyme
1 tsp. oregano
½ tsp. honey
1 tsp. lemon juice
2-3 dops warm water
METHOD
a)Whisk well in a bowl, olive oil, honey, lemon juice and wate, until combined
b)Add thyme and oregano and fold in for about 3-4 minutes
10.Green garlic sauce
This is a perfect accompaniment to small fried fish, or cooked meat. Parsley gives this sauce a beautiful green color.
INGREDIENTS
1 cup ( 250 ml) extra virgin olive oil
3 medium potatoes boiled, peeled and cut in pieces
4 garlic cloves, crushed
5 tbsp. strong wine vinegar
Salt
Parsley leaves and olives for garnish
METHOD
a)Blend the garlic and parsley in a food processor with 2-3 quick turns
b)Drop potatoes piece by piece through feed tube, making sure each piece has been completely mixed before adding more.
c)Add gradually one after the ther oil and vinegar
d)Adjust salt and extra vinegar, accordin to taste
e)Serve in a bowl and garnish with parsley leaves and olives
11.Olive oil with baked garlic cloves and onions
Distriute this olive oil sauce in to saucers (or small plates) and put them in the middle of the table. Serve them before the first plate with various small bread buns for your guests to dip in.
INGREDIENTS
2 cups of extravirgin olive oil
1 garlic clove
1 medium onion
1tsp. brown sugar
1 tsp. salt
METHOD
a)Clear the exterior peel and cut off the head of the garlic without separating the cloves.Leave the onion unspeeled
b)Put the garlic and the onion, in the center of a separate piece of aluminum foil. Sprinkle with the sugar and the salt, pour olive oil around with a table spoon, fold and bake in the grill at high temperature, for 15-20 minutes
c)Open the foil and let the garlic and the onion cool. Put them into a glass pot and fill up with the olive oil. Cap tightly and let the oil to “obtain” its aromas for at least 1-2 days
12.Hot chili with red pepper and cheese
Put this asuce in small plates at the center of the table and serve before the main dish. Accompany them with black wheat bread or barley dried bread.
INGREDIENTS
1 cup extra virgin olive oil
1 cup sour soft cheese (mysithra)
1 tsp.fresh finely chopped mint
1 tsp. finely chopped hot red pepper
1tsp. tomato paste
A pinch of freshly ground black pepper
A pinch of cumin
METHOD
a)Whisk the eggs in a large bowl, then add the olive oil with the tomato paste and one table spoon of warm water
b)Add the mint, the hot red chili, the black pepper, the cumin and finally the sour soft cheese. Stir all the ingredients until well combined and the mixture becomes thick.
c)Transfer it into small bowls and store in the fridge for 3-4 hours for the ingredients to release their aromas.
13. Olive oil flavored with paprika and crushed cress corns
When the spices and the seeds are heated, it brings out their aroma. Served with small bread burns.
INGREDIENTS
1 cup extra virgin olive oil
1 tsp. paprika seeds
1 tsp. whole cress
METHOD
a)Put the cress seeds in a mortar and crush them thoroughly
b)Heat a nonstick skillet, add the cress with the paprika. Cook at high temperatue for 3-4 minutes, take care not to burn.
c)Transfer them in a clean glass jar and fill up the olive oil immediately
d)Cap tightly and leave it for 8-10 hours for the oil, to absorb all the flavour
14.Olive oil with dried tomatoes for roast meat
Ideal to accompany roast lamb or chicken. It also gives a special flavour when used for pasta sauces
It’s possible to use dried tomatoes, soaked for at leats 1 hour in warm water, but it’s possible to prepare this kind of sauce if you use dried tomatoes conserved in olive oil.It is optional to add a small hot pepper or paprika.
INGREDIENTS
5 tsp. of extra virgin olive oil
8 pieces of dried tomatoes
2 pieces of dried tomatoes
1 medium tsp. basil
Salt
METHOD
a)Blend all the ingredients in the food processor in 3-4 quick turns
b)Taste the sauce if necessary, mix well for 2-3 more medium turns, until combined into a soft mixture
c)Transfer the sauce into an open serving bowl and serve immediately before cold.
15.Olive oil flavoured with rose petals, nutmeg and cloves
The name “cloves” result from the Byzantium, it is the same thing as the aromatic cloves, known as carnation or pink. It is an excellent mixture. Choose an excellent virgin olve oil with sweet taste, without fruit flavors and never use sour oil.
INGREDIENTS
1 cup olive oil
1 tsp. dried aromatics rose petals
1 whole nutmeg
3 cloves
METHOD
a)Heat on high in a skillet for 4-5 minutes, adding te nutmeg, the cloves and the rose petals. Mix continuously and be careful it doesn’t become dark.
b)Transfer the spices while hot, in to a glass pot and fill up with the olive oil immediately
c)Cap and let season to taste at least 8 hours before serving
16.Olive oil with marjoram, sage and “loves plant” (dictamo)
This is a really strong flavoured olive oil. The aroma becomes even stronger if the plants are fresh. Leave the aromatic plants in the bowl, when serving the oil.
INGREDIENTS
2 cups olive oil
3-4 leaves of the “love’s plant”
Dictamo
2-3 leves of sage
2 pieces of fresh marjoram
METHOD
a)Put the aromatics herbs in a clean glass pot and fill up with the olive oil
b)Conserve it, in a cool place for 6-7 days before use.
17.Simple olive oil vinegar
It brings out the aroma of the vinegarfrom the red wine and gives an extra flavour to any plain dish.
INGREDIENTS
1 cup olive oil
½ cup from red wine vinegar
½ tsp. salt
2-3 drops warm water
METHOD
a)Sahke all the ingredients in a jar with a tight-fitting lid, until well cmbined
18.Olive oil with sour milk
Put the sauce in small bowls in the middle of the table for your guests to dip in the fried courgettes ( zucchini), aubergines and peppers.
INGREDIENTS
4 tsp. extra virgin olive oil
1 cup sour milk
4 garlic cloves
1 tp. mint finely choppe salt
METHOD
a)Pulpify the garlic and the salt together with the mortar and pestle or electric grinder
b)Transfer this mixture into bowl, add the sour milk, the olive oil and the mint.
c)Whisk well with the fork or the whisker for 2-3 minutes
d)Cover with foil and keep refrigerated for 2-3 hours, before ready to use.Serve the sauce with fried courgettes, aubergine and fried potatoes.
19.Home made mayonnaise with olive oil
Probably the most popular sauce in the Mediterranean and it is at the same time the sauce with the most numerous and interesting varieties. The traditional mode of preparation is by hand, not electric grinder, or blender. It is better to preparate it with a heavy fork or a metallic whisker. All the ingredients must be at room temperature and especially the eggs. You must pour the olive oil and the lemon uice drop by drop, while whisking continuously always the same direction. May refrigerate covered, for at leats 7-8 days in a bowl.
INGREDIENTS
1 cup of extra virin olive oil
2 yolks
1 tsp. salt
1 tsp. sugar
1 tsp. vinegar
juice of a medium lemon
METHOD
a)In a deep glass or porcelain-china bowl whisk the eggswith the sugar and the salt continuously, always in the same direction, adding the vinegar little by little.
b)Continue with the olive oil, drop by drop, when the mayonnaise becomes thickened, add the lemon juice gradually and continue in the same mode,stir the oil and the lemon juice one after the other, until the ingredients finish.
20.“Pesto sauce” oilive oil with basil, marchmint and orange
A “sensitive” and at the same time “aggressive” sauce, ideal for green salads, or spaghetti. A great way to use this sauce is to put it under the skin of a big chicken to fill he space. Tie the chicken and bake it for about 1 hour. The chicken will obtain an excellent taste.
INGREDIENTS
1 cup of extra virgin olive oil
1 cup of fresh basil finely chopped
½ cup of fresh mint finely chopped
½ cup walnuts
2 tsp. grated fresh orange
2 garlic cloves
½ tsp. salt
½ tsp. green pepper
METHOD
a)Blend the walnuts, the basil, the mint and the garlic, in food processor at medium speed, until thickened
b)While the electric grinder is in operation, add the olive oil, the orane, the salt and the pepper gradually.
c)When the ingredients have absorbed the oil, stop the grinder and taste the sauce.
d)If it is vry thick, add 1-2 tsp. more olive oil and blend for another 2-3 minutes
21.“Alioli” sauce
A light variety of “scordalia” sauce with a different taste. It is customary in Italy and the Ionian Islands. Keep covered and refrigerated, for at leat 4-5 days. Ideal accompaniment for fried vegetables, roast meat or fish.
INGREDIENTS
1 cup of extra virgin olive oil
5 garlic cloves
2 egg yolks
1 tsp. vinegar from white wine
½ tsp. salt
METHOD
a)In a mortar, blend the garlic and the salt
b)Transfer the mixture into an electric grinder, adding the vinegar and the eggs thoroughly whisked
c)Turn on, at law speed and pour in the oliveoil drop by drop, until it finshes and the sauce starts thickening
SNACKS AND STARTERS
1.Barley rusks with olive oil (Paximadia)
This is one of the most popular, classic small snacks in Crete. It is called the “Cretan owl” named after the round rusks that, resemble the head of an owl. The recipe below is typical of the aea of Rethimno. In other areas of Crete this recipe is made without feta cheese. In all cases anyway, ii is important to usevery fruity flavored olive oli.
INGREDIENTS
4 barley rusks
8 tsp. extra virin olive oil
2 large ripe tomatoes, deseeded and cut in small cubes
1 cup hard feta cheese, grated
Salt
METHOD
a)Moisten the rusks with cold water
b)Drizzle the olive oil over the top and le the rusks absorb it
c)Salt according to taste. Be especially careful if feta cheese is salty
d)Arrange the tomao cubes on the rusks. Sprinkle with grated feta cheese and serve.
2.Salted fish roe paste salad
An interesting version of the classic salted fish roe paste, that is prepared only with olive oil and the paste of the salted fish roe. The secret is to blend well and for a long time, so, it becomes soft and velvety.
INGREDIENTS
2 tsp. white of salted fish roe paste (or pink, according to taste)
1-1 ½ cup extra virgin olive oil
1-2 juice og one big leon
METHOD
a)Blend the paste, at medium speed and gradually add the lemon and the oil
b)When the mixture becomes smooth and has absorbed all the oil, taste and adjust with the lemon if necessary
c)Serve the salad paste, in small bowls and garnish with some olives
3.Fried black olives with onions
INGREDIENTS
2 ½ cups black oives
1large onion, cut in fine rings
1 tsp. dried thyme
1 tsp. dried oregano
1 cup (250 ml) extra virgin olive oil
METHOD
a)Soak olives for 12 hours.Rinse, at dry o kitchen paper
b)Heat oil in large deep skilletand fry onions until translucent
c)Add olives and fry for 4-6 minutes. Empty the skillet into a strainer
d)Sprinkle with thyme and oregano. Mix well. Serve hot.
Keep refrigerated if seving cold
4.Cauliflower in olive oil
A crunchy vegetable to be eaten alone or to accompany other frech salads
INGREDIENTS
3 cups (750 ml) olive oil
1 large cauliflower, cut int florets
2 dried bay leaves
3 cups white wine vinegar
2 cups white wine
6-8 peppercorns
3-4 strips of lemon peel
1 tsp. salt
METHOD
a)Wash cauliflower well,strain and let dry between 2 cloth towels
b)In a large saucepan, boil water, vinegar, wine, b aqy leaves, salt and lemon strips
c)Add cauliflower florets and boil on low heat for further 5 minutes
d)Remove cauliflower with slotted spoon and let dry and cool on cloth towel
e)Place florets in a clean dry jar, add peppercorns and cover with olive oil. Leave to soak for 10 minutes and if required,add further ol to make sure vegetables are completely covered
Store in cool and dry place
5.Aubergine in olive oil
INGREDIENTS
3 cups of extra olive oil
1kg aubergine
10 basil leaves
2 garlic cloves
2 cups vinegar from red wine
1 heaped tsp. salt
black pepper
METHOD
a)Wash and dry the aubergine ell on kitchen towel
b)Cut in slices ½ cm thck.Salt very well , strain for at least 14 hours to lose the misture
c)Boil the vinegar and add the aubergine only for 1 min. Remove with a slotted spoon and strain them.
d)Put in clean large glass jars alternately with the basil leaves, garlic and pepper. Cover with the olive oil.
e)Cap the jars tightly and leave in a cool dark place for 2 weeks before use.Maintain for 4-5 months.
6.Spicy cheese balls with olive oil and soft cheese (misithra or ricotta)
INGREDIENTS
2 cups extra virgin olive oil
½ kg strained sweet soft
cheese (misithra or ricotta)
½ kg sour soft cheese
1 tsp. ground green pepper
½ tsp. red sweet ground pepper
1 tsp. fresh basil finely chopped
1 tsp. fresh mint finely chopped
METHOD
a)In a bowl mix the two kinds of cheese and all the spices, by hand
b)When mixed well, form small balls, refrigerate for 24 hours and then drain their liquids by squeezing them.
c)Arrange the balls of cheese in a large open glass jar, and fill up with the olive oil
d)Keep the small balls of cheese refrigerated 1-2 weeks before use.
e)Maintain them in the fridge for 3-4 months only
7.Oily bread
INGREDIENTS
1 roll of bread /fresh bread, stale ( 2days old ) with not too much crust
12tsp. extra virgin olive oil
coarse sea salt
oregano (optional,according to taste)
METHOD
a)Remove the crust from the bread and keep only the soft part, cut that in to small pieces
b)Place in a deep bowl and drizzle the bread with lots of olive oil and the salt
c)Serve with olives and tomatoes cut in to four wedges as garnish
8.Green fried tomatoes
The green unripe tomatoes are one of the most tasty delicacies, if fried in plenty of olive oil. A crunchy vegetable to be eaten alone, but it is an ideal accompaniment for a legume dsh
INGREDIENTS
10 medium unripe tomatoes sliced
1 cup of flour
1 ½ cup olive oil
Salt
METHOD
a)Wash,dry and slice the tomatoes and empty into a strainer
b)Salt the tomatoes and leave for 20-30 minutes to strain their juices
c)Coat with flour and fry in plenty hot oil until golden. Place each piece on kitchen paper to absorb excess oil and continue to fry until all the slices are used. Serve immediately.
9.Sardines in olive oil
INGREDIENTS
3 cups olive oil
1 kg medium sieze sardines
2 cups vinegar
1 tsp. fine salt
METHOD
a)Wash the sardines and clean removing the intestines and the heads. Strain them for at least 2-3 hours
b)Salt and transfer into a narrow bowl. Fill with the vinegar, cover with a plate and leave for 4 hours
c)Strain from the vinegar and with a small knife open them lengthwise to substract the middle fish bone
d)Season the sardines again with vinegar and leave them for another 5 hours until they whiten
e)Transfer from the vinegar and let them dry thoroughly, on absorbent kitchen towel paper and then arrange the sardines into glass jars
f)Fill up with the olive oil and keep refrigerated or in a cool place. Maintain them for 5-6 months
10.Feta cheese in olive oil
INGREDIENTS
2 cups (500 ml) extra virgin olive oil
½ kilo (pound) hard feta cheese, cut in cubes
1 tsp. mustard seeds
1 bay leaf
4-5 peppercorns
1 small hot chili pepper
METHOD
a)Coarsely crush mustard seeds and pepper corns, with mortar and pestle or electric grinder
b)Place feta cheese cubes in a jar. Add chili and fill upwith olive oil. Keep refrigerated for one week before readyto use.
SALADS
1.Greek salad
INGREDIENTS
4 tomatoes, cut in wedges
1 cucumber unpeeled, cut in rounds
1 green pepper, cut in rings
1 large onion, cut in fine wedges
2 tsp. capers
1 tsp. dried oregano
15-20 black olives
FOR THE DRESSING
½ cup extra virgin olive oil
2 tsp. red wine vinegar
(optinal according to taste)
Salt
Pepper
METHOD
a)In a large open serving bowl mix tomatoes, cucumber, onion, pepper as prepared
b)Add olives and capers
c)Shake all the ingrediens of the dressing in a jar with a tight fitting lid. Drizzle dressing over salad.
Sprinkle with oregano and serve
