• Pasta layer – usually bucatini, mezzi ziti or penne.

• Meat sauce: made with ground beef, lamb or beef & pork, tomatoes/tomato paste, onions, and spices like cinnamon or nutmeg. Meat subsitutes can be used e.g. Quorn or Soya Mince.

• Béchamel sauce: a creamy white sauce poured on top and baked until golden. (Sometimes mixed with egg or cheese).

  

Key Features of Pastitsio (Greek Baked Pasta)

Layered Dish

• Bottom: Tubular pasta (like bucatini, mezzi ziti or penne).

• Middle: Rich, minced meat sauce (or meat substitute) spiced with cinnamon, nutmeg, and tomato.

• Top: Thick, creamy béchamel sauce, often with egg yolks and cheese.

Distinct Greek Flavors

• Warm spices like cinnamon and nutmeg set it apart from Italian lasagna.

• Meat sauce may include onion, garlic, tomato paste, and red wine.

Béchamel Topping

• Creamy, golden layer that sets firm when baked.

• Adds richness and balances the savory meat.

Firm, Sliceable Structure

• Baked until golden, then rested so it can be sliced neatly into squares.

Cultural Classic

• A beloved Greek comfort food, often served at holidays, family gatherings or special occasions.

This version is a very simple Cyprus one, known as makaronia tou fournou, often made by my mother.

Serves up to 4 as a main meal.

Ingredients:

4 Cups of Pasta (Bucatini, mezzi ziti or penne)

1 Onion chopped

1 Tbl Olive Oil

300g Minced Meat (or meat substitute, Quorn or Soya mince)

1 bunch of Parsley (Chopped)

Salt & Pepper for seasoning

250ml Stock (vegetable or beef)

1-2 tbls of Tomato Paste, or 4-5 fresh tomatoes.

1oz Butter

2 dessert spoons Plain Flour (All-Purpose flour)

1 egg

Ground Nutmeg

2oz grated cheese (of choice)

Instructions:

1. Add 4 cups of Pasta to a pan of salted boiling water.

2. Chopped 1 Onion.

3. Add 1 tbl of Olive Oil to a heated frying pan.

4. Fry the chopped onions on a medium heat.

5. Chop the bunch of Parsley.

6. When the onions are nearly cooked, add the Minced Meat (or meat substitute).

7. Brown the meat on a medium heat & season with Salt & Pepper.

8. Add the chopped parsley to the pan, reserving some for serving.

9. When the minced meat has browned, add 1/2 of the 250ml of stock, a little at a time.

10. Add 1-2 tbls of Tomato Paste (or 4 -5 fresh tomatoes) and combine well.

11. Take the pasta from the heat before fully cooked and drain.

12. Gradually pour in the remainder of the stock into the meat sauce, a little at a time. Continue to cook until the liquid has absorbed. You may add a little cinnamon or nutmeg, to taste.

13. Place a layer of the “cooked” pasta on the bottom of your baking tin/dish.

14. Cover the pasta with the meat sauce.

15. Level the layer & then cover the meat sauce with another layer of pasta.

16. Beat one egg.

17. Melt 1oz of Butter in a pan on a medium heat.

18. Add 2 dessert spoons of Plain Flour (All-Purpose flour) to the melted butter, to make a roux.

19. Cook the butter and flour until they are combined and then turn off the heat.

20. Add 1 1/2 tins of Evaporated milk a little at a time. Using a whisk helps to avoid lumps in the roux sauce.

21. Whisk continuously until all the milk is added.

22. Turn the heat back on (medium heat).

23. Continue whisking/beating the sauce as it comes to the boil. The sauce should begin to thicken.

24. Add the beaten egg to the sauce and continue to stir/whisk continuously, until the sauce is thick and a creamy consistency.

25. Season the sauce with salt and pepper to taste.

26. Pour the sauce over the pasta and meat sauce layers.

27. Level with the back of a spoon and then sprinkle the top, with the 2oz of grated cheese (of choice), followed by a dusting of nutmeg.

28. Bake at 200°C / 180 °C fan oven, (400 F / 350 F) for 30 - 40 minutes.

29. Before serving sprinkle the top with the remainder of the chopped parsley. Pastitsio goes well with roasted potatoes and salad.

Watch our YouTube video with full instructions.

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Typical Ingredients:

• Lentils (usually brown)

• Olive oil (extra virgin is preferred)

• Onion

• Garlic (optional)

• Tomato paste or chopped tomatoes (optional)

• Salt and pepper

Key Features:

• Main ingredient: Brown or green lentils

• Flavor base: Onion, garlic, and olive oil

• Acidic kick: Tomato (paste or fresh)

• Herbs & spices: Bay leaves, thyme, oregano, salt, and pepper

• Optional additions: Carrot, celery, or a pinch of chilli for heat

  

Our version of Fakes has the addition of filini pasta, to make it even more filling.

Follow the recipe for a delicious, simple-to-prepare vegan recipe for Fakes.Serve 3 -4 as a main meal.

Ingredients:

1 Cup of Brown Lentils

1 Onion

300 ml Vegetable Stock

Fresh Parsley

1/4 Cup Filini pasta

1/4 tsp Salt

1 Tbl Olive Oil

Olives and Pita bread to serve

Instructions:

1. Rinse 1 cup of lentils

2. Strain the lentils and then add to a pan of boiling water.

3. Bring the lentils to the boil.

4. Add 1/4 tsp salt to the pan.

5. When boiling, turn down the heat and simmer until the water changes colour (dark brown).

6. Strain the lentils and then cover again with fresh water.

7. Bring to the boil again, and then simmer.

8. While the lentils are cooking, peel and chop 1 onion.

9. Add 1 Tbl of olive oil to a frying pan.

10. Fry the onions on a low heat, until soft and transparent.

11. Add some of the lentils & liquid from the pan, to the onions.

12. Pour in 150ml of vegetable stock frying pan.

13. Stir and then pour back into the pan.

14. Add the rest of the vegetable stock.

15. Stir the stock into the lentils.

16. Add 1/4 cup of filini pasta and a few pinches of salt.

17. Chop the fresh parsley.

18. Cook the lentils until they are soft and the liquid has reduced. They should have a stew-like consistancy.

19. Serve with a sprinkling of the parsley.

20. Also warm pita bread and olives.

Watch our YouTube video with full instructions.

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Keftedes are often served as part of a meze (appetiser) with dips like tzatziki, or alongside salads and pita bread.

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Follow the recipe for a delicious and simple-to-prepare recipe for Keftedes. This easy-to-follow recipe will create a tasty meatball, crisp on the outside, and soft & juicy on the inside. Serve as part of a main meal or meze.

Follow the instructions to make a tasty meal to serve 3 - 4 people.

Ingredients:

400g Minced Beef or any other minced meat of choice.

1 Onion

Chopped parsley, to taste

¼ cup of breadcrumbs

½ tsp Salt

¼ tsp Ground black pepper

1 Egg

Instructions:

1. Chop the fresh parsley.

2. Add to 400g of minced beef, or any other minced meat of choice.

3. Peel and finely chop 1 onion.

4. Add to the minced beef and chopped parsley.

5. Also add 1/4 cup of breadcrumbs.

6. To bind the mixture add 1 egg.

7. Season with 1/2 tsp of salt & 1/4 tsp of ground black pepper.

8. Combine the ingredients well with your hands.

9. Wet your hands and form the mixture into (meatball sized) oval shapes.

10. Cook the keftedes on an oiled baking tray, in a preheated oven at 180° C, for 30 - 40 minutes.

11. Turn over the keftedes halfway through cooking.

12. Chop more parsley, for garnishing.

13. When cooled a little, plate the keftedes.

14. Garnish with the chopped parsley.

15. Serve with Greek yogurt, tzatziki or garlic dip.

Watch our YouTube video with full instructions.

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• Moderate fish consumption (2–3 times per week).

• Preference for grilled or baked fish over fried.

• Pairing with vegetables, legumes, olive oil, and whole grains.

🐟 Common Fish in the Mediterranean Diet

Mediterranean countries like Greece, Italy, Spain and many others, commonly consume fish such as:

• Sardines Rich in omega-3s, often grilled or preserved.

• Anchovies Used fresh or salted; key in many sauces and toppings.

• Sea bass A prized fish, often roasted whole.

• Bream Mild, white fish grilled or baked.

• Mackerel Strong flavors, often grilled or smoked.

• Tuna Eaten fresh, canned, or even raw (especially in modern fusion cuisine).

Octopus & squid Often grilled, stewed, or fried.

Want an easy way to Cook Fish? Try Pan Cooked Fish with Crispy Cheesy Potatoes. Appetising pan cooked fish fillet, in white wine parsley and oregano, with a side of crispy cheesy potatoes. Follow the instructions to make a tasty meal to serve 3 - 4 people. 🐟

Ingredients:

Cheesy Potatoes Ingredients:

3 or 4 medium sized potatoes

2 Tablespoons of olive oil

1tsp Oregano (additional 1/4 tsp)

1/4 tsp Salt

1/4 Ground black pepper

1 cup of Grated mozzarella cheese

Pan Cook Fish Ingredients:

White fish fillets to feed 3 - 4

2 Tablespoons Sunflower Oil

Sprinkling of Oregano

1/4 tsp Salt

1/4 tsp Ground black pepper

1/2 glass White wine

Fresh chopped Parsley for garnishing

Juice of 1/2 Lemon

Instructions:

1. Add 2 tablespoons of olive oil to a heated frying pan.

2. Peel and slice 3 - 4 medium size potatoes. Par boil for 10 minutes.

3. Drain the water from the potatoes and add to the frying pan.

4. Cook over a medium heat.

5. Season the potatoes with: 1tsp of dried oregano, a 1/4 tsp salt and a 1/4 tsp ground black pepper.

6. Cook the potatoes until golden brown.

7. Transfer to an oiled baking sheet/tray.

8. Cover the top of the potatoes with grated mozzarella cheese.

9. Season with the additional 1/4 tsp oregano.

10. Place under a hot grill for 10 minutes.

11. Remove when the cheese has melted and turned golden brown.

12. Add 2 tablespoons of sunflower oil to a heated frying pan.

13. Place the white fish fillets in the pan and cook on a medium heat.

14. While cooking season the fish with a sprinkling of oregano, 1/4 tsp salt and 1/4 tsp ground black pepper.

15. Pour 1/2 glass of white wine over the fish.

16. Add the chopped parsley and the juice of 1/2 a lemon.

17. Continue to cook the fish until the wine and lemon juice has reduced by half.

18. Serve with a Mediterranean salad, a slice of lemon and garnish with parsley.

Watch our YouTube video with full instructions.

Enjoy, and I’ll be back with more soon.

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In Mediterranean cuisine, asparagus is often:

• Grilled or roasted with olive oil, lemon, and garlic

• Served in salads with feta or parmesan

• Tossed with pasta or grains like farro or couscous

• Included in frittatas or mezze platters

Pan fried salmon with asparagus and rice with spinach and mediterranean flavours. Enjoy new and traditional Mediterranean recipes, with a focus on dishes from Cyprus, Greece & Italy. 🍋

Follow the instructions to make a tasty meal to serve 4 people.

Ingredients:

400g Salmon Fillets

200g Fresh asparagus

1/4 tsp Salt

1/2 tsp Dried Oregano

500ml Vegetable stock

2 - 3 Tablespoons Olive oil

Fresh lemon

Additional 250ml Vegetable stock

1 Cup of long grain rice (basmati)

Baby spinach (to taste)

Instructions:

1. Prepare the asparagus by cutting off the woody stems from the bottom.

2. Add 2-3 tablespoons of olive oil to a heated frying pan.

3. Place 400g of salmon fillets in the frying pan.

4. Cook the salmon gently over a medium heat. While cooking sprinkle 1/4 tsp of orgegano and 1/4 tsp salt, over the fillets. When done to your liking remove from the heat.

5. Add 500ml of vegetable stock to a saucepan.

6. Top up the stock with 300ml water and bring to the boil.

7. Heat 2 tablespoons of olive oil in a frying pan. Add the prepared asparagus spears.

8. Cook for a few minutes and then add 250ml vegetable stock to the frying pan.

9. Add 1 cup of long grain rice to the boiling stock and water in the saucepan.

10. Cook the rice for 5 minutes and then add baby spinach to taste.

11. Continue cooking the rice and spinach for a further 5 minutes or until the rice is cooked.

12. When the rice/spinach is cooked take off the heat and strain through a seive, to remove the water.

13. When the asparagus is tender and the stock has been absorbed remove from the heat.

14. Serve plated with a wedge of lemon.

Watch our YouTube video with full instructions.

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Common Ingredients in Mediterranean Salads:

• Fresh Vegetables: Tomatoes, cucumbers, bell peppers, onions, and radishes.

• Herbs: Parsley, mint, oregano, basil, and dill are commonly used.

• Olives: Kalamata olives (or other regional varieties) adds a salty flavour.

• Cheese: Feta, ricotta salata, or goat cheese are popular choices.

• Dressing: Olive oil is the base of most Mediterranean salad dressings, often complemented by lemon juice or vinegar, and herbs and spices.

• Grains: Bulgur (in tabbouleh) or couscous (sometimes in salads from North Africa) are used to make the salads more filling.

• Nuts and Seeds: Some Mediterranean salads include nuts or seeds, such as pine nuts or sesame seeds, for added texture.

The salad has a long history that dates back to ancient times. The word "salad" comes from the Latin word salata, which means "salted," referring to the practice of seasoning raw vegetables with salt, an early form of seasoning.

In ancient Egypt, Greece, and Rome, people often ate raw vegetables, herbs, and greens with oil, vinegar, and salt. The Greeks and Romans also added a variety of other ingredients like onions, garlic, and olives. However, salads as we know them today started evolving in the 17th and 18th centuries, particularly in Europe, as new dressings and combinations were introduced.

By the 19th century, salads became a popular course in European cuisine, particularly in France, where the vinaigrette dressing was developed and became widely known. The modern salads of today typically include a variety of vegetables, leafy greens, and a range of dressings.

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Tired of the same old salads. Never tried beans with salad? You don't know what you're missing. Make Cannellini Bean Salad to awaken your tastebuds. Follow the instructions to make a tasty meal to serve 3 - 4 people.

Ingredients:

250g of Tinned or precooked cannellini beans

1 Tablespoon of Olive oil

Salad leaves: Lettuce leaves of choice e.g. Kos or Romaine, baby spinah, rocket (arugula)

1 Chopped celery stick

8 Cherry tomatoes chopped

and or Whole Green olives (to taste)

Dressing: 1 - 2 Tablespoons of olive oil

1/2 Squeezed lemon

1/4 tsp Salt

1/4 tsp Ground black pepper

1/4 tsp Dried oregano

Instructions:

1. Gently warm 250g of cooked cannellini beans over a low heat.

2. Add 1 Tablespoon of olive oil.

3. Prepare a salad of Lettuce leaves (of choice) spinach, rocket (arugula) celery, cherry tomatoes.

4. Add the chopped celery and green olives.

5. Add the warm cannellini beans.

6. Toss the salad

7. Dress the salad with 1-2 tablespoons of olive oil and freshly squeezed lemon juice.

8. Season the salad with salt, ground black pepper and 1/4tsp of dried oregano.

9. Toss the salad again and serve.

Watch our YouTube video with full instructions.

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Enjoy, and we’ll be back with more soon.

The origins of the kebab are linked to the ancient Middle East and Central Asia, where tribes of nomads would cook meat over open fires. One of the earliest mentions of meat on a skewer can be found in ancient texts from Persia. The word “kebab” is derived from the Arabic term "kabāb," meaning grilled or roasted meat.

As the tradition of cooking meat on an open fire spread, so did the variety of kebabs. They eventually travelled with the expansion of the Ottoman Empire, which spanned much of the Middle East, Eastern Europe, and parts of North Africa. Over time, kebabs became a favourite street food.

In the modern era, kebabs have continued to evolve and spread globally. They are enjoyed in a wide variety of forms from the classic shish kebabs of the Mediterranean to the popular doner kebab served worldwide.

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Here’s a quick and easy recipe for succulent and tasty chicken kebabs. Follow the instructions to make and cook chicken kebabs to serve 3 - 6 people.

*Please note: Metal skewers get very hot. Handle them with tongs while cooking and ensure they have cooled down enough to handle before serving the kebabs. You can use wooden skewers, previously soaked in cold water. *

Ingredients:

400g Chicken breasts

2 Tablespoons Olive oil

1 Red pepper

1 Courgette (Zucchini)

1 tsp Salt x 2

1 -2 tsp dried Oregano x 2

Instructions:

1. Dice 1 red pepper and 1 courgette (zucchini) into even sized chunks.

2. Dice 400g of chicken breasts, or meat of your choice.

3. Drizzle with 2 tablespoons of olive oil.

4. Sprinkle with 1/4 tsp of salt and 1 tsp of dried oregano.

5. Mix well with your hands.

6. Alternate pieces of chicken, red pepper and courgette on a metal or wooden skewers.

7. Place the kebabs in an oiled grill pan or over a prepared barbeque.

8. Sprinkle with the additional 1/2 tsp of salt and 1 tsp of dried oregano.

9. For the kebabs to cook even, turn them continuously.

10. When the kebabs are cooked (you can use a thermometer probe to check if the meat has reached 74°C (165°F), allow to rest for at least 3 minutes.

    Serve with your choice of side dishes, e.g. Salad, rice or couscous.

Watch our YouTube video with full instructions.

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Red wine or white wine, or both? When it comes to wine you don’t need to take sides, although we all have our preferences. Afelia is a traditional Cypriot dish. You can often find recipes including red or white wine. I’ve tried both and prefer white wine. Recipe ingredient also vary, but it must include, pork, wine, stock onion and crushed coriander seeds.

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A traditional accompaniment to Afelia is bulgar wheat.

Here is the recipe to make the flavourful, delicious pork in wine and coriander . Follow the instructions to make a tasty meal to serve 3 - 4 people.

Like My Mama Used to Make

Afelia Ingredients:

500g Pork shoulder, cut into cubes (Vegetarian and Vegan substitutes can be used). If you prefer softer meat use pork fillet.

1/4 tsp Salt

1/4 tsp Black pepper

2 tsp Dried coriander

1 Medium glass of white wine (or red)

2 Tablespoons of olive oil

1 Large onion

6 -10 Cherry tomatoes

Fresh chopped parsley, reserve some for garnishing

250ml of Vegetable Stock

Juice of 1/2 Lemon

2 tsp of Cornflour dissolved in 50ml of water (Omit if you prefer a thinner sauce)

Bulgar Wheat Ingredients:

1/4 cup of Filini (or equivalent pasta)

1 Tablespoon of olive oil

1/2 cup Bulgar wheat

2tsp Tomato puree

250ml Vegetable stock

To Serve: Natural yogurt, preferably Greek yougurt

Afelia Instructions:

If you prefer an even tastier Afelia marinade the pork, wine, crushed corriander seeds & seasoning, for at least 2 hours, preferably in the fridge overnight.

1. Add 2 tablespoons of olive oil to a heated frying pan.

2. Dice 1 large onion and fry in the olive oil until light brown.

3. Half six cherry tomatoes and add to the pan.

4. Brown 500g of pork shoulder (cut into cubes).

5. Season with 1/4 tsp of salt.

6. 3tsp ground/crushed, dried coriander seeds.

7. Add 1/4 tsp ground black pepper.

8. When the meat has brown, slowly add 1/2 - 1 glass of white (or red) wine.

9. Sprinkle with chopped parsley.

10. Add 250ml of vegetable stock.

11. Cook the dish until the liquid has reduced by half and the meat is tender.

12. Add the juice of half a lemon.

13. Stir in 2tsp cornflour mixed with water.

14. Continue to cook and stir until the sauce has thickened.

Keep warm on a low heat, add water if necessary.

Bulgar Wheat Instructions:

1. Add 1 tablespoon of olive oil to a heated pan.

2. When the oil is hot add 1/4 cup of Filini pasta to the pan.

3. Cook until light brown in colour.

4. Slowly add 1/2 cup of bulgar wheat.

5. Stir, then season with 1/4 tsp salt.

6. Add 250ml of vegetable stock.

7. Stir in 2tsp tomato puree.

8. Cook on a medium heat until the liquid is absorbed, stirring continuously.

Serve the afelia with the bulgar wheat and yogurt.

Watch our YouTube video with full instructions

Enjoy, and I’ll be back with more soon.

Are you ready to enjoy new and traditional Mediterranean recipes, with a focus on dishes from Cyprus, Greece & Italy?

This is my first posting here on Substack, hopefully one of many. A heartfelt thank you, to subscribers who have been patiently waiting for signs of life from this newsletter, I apologise for the delay. Without further ado let us get started.

I imagine there cannot be many of you who are fond of the winter season. However, it is the season for daydreams of Mediterranean sun & sea, and visions of warm, gentle breezes, instead of freezing gusts of wind. Winter is a time for comfort food. There’s nothing more comforting than a bowl of hot, flavoursome soup. One of our favourites is Red Pepper and Tomato Soup, bursting with the sun-ripened goodness of tangy tomatoes (tinned and fresh) and capsicum peppers.

A rich, flavour packed red pepper and tomato soup, with basil. Easy to cook. Perfect any time of year. Serves 3 - 4.🍅 🥣

Ingredients:

1 Red pepper (chopped)

1 Onion (chopped)

2 Cloves of garlic

5 vine tomatoes (chopped)

2 Tablespoons of olive oil

Chopped fresh basil

2 tsp Tomato puree

1 Tin of chopped tomatoes

500 ml (approx. 2 cups) Vegetable stock

125 ml (approx. 1/2 cup) Water

1 tsp Salt

1/4 tsp Ground black pepper

To Serve 1/4 cup Pouring cream

Basil leaves

Instructions:

1. Remove the top and seeds from a red bell pepper.

2. Slice and dice the pepper.

3. Slice and dice 5 vine tomatoes.

4. Add 2 tablespoons of olive oil to a heated frying pan.

5. Dice a large onion and add to the frying pan.

6. Add the diced red pepper to the pan. Fry on a medium to low heat.

7. Cook until the onion and pepper have soften and the onion turns golden brown.

8. Add the chopped tomatoes to the pan.

9. Cook for several minutes.

10. Transfer the onions, red pepper & tomatoes to a pan, and continue to cook on a medium heat.

11. Add 500ml of vegetable stock (approx. 2 cups)

12. Add 2 tsp of chopped garlic, 1 tsp salt, 1/4 tsp of black pepper and chopped fresh basil leaves.

13. Add 125 ml (approx. 1/2 cup) water.

14. Continue to cook on a medium heat, then open, and add the contents of a tin of chopped tomatoes.

15. Add a pinch of sugar, to counteract the acidity of the tomatoes.

16. Add 2 tsp of tomato puree.

17. Turn down to a low heat and simmer for 15-20 minutes, stirring occasionally. Add more water if needed.

18. Leave to cool for a few minutes before blending the soup.

19. Serve with a swirl of pouring cream and fresh basil leaves.

Watch our YouTube video with full instructions:

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Enjoy, and I’ll be back with more soon.

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