Fresh green beans with tomato sauce, potatoes and lots of oregano

Fresh green beans with tomato sauce, potatoes and lots of oregano  | by IN WHIRL OF INSPIRATION|

Fresh green beans in the pot is one of my favorite dishes, so delicious! And extremely healthy too, do you know why? You sure do, but let me repeat it one time; it mainly consists of vegetables. As a matter of fact, every balanced each dish should consist mainly of vegetables.

To make your life easier, let me tell you a simple trick to incorporate more vegetables in your meals. Start designing a dish from what vegetables you want to eat and how you will cook them (boiled, grilled, stir fry etc.). Then decide on what carbohydrate (potatoes, rice, pasta, bread etc) and protein (lentils, eggs, fish meat etc) sources you will include. As you can see, meat is not the center of the dish (as we normally think), but only a part of it. I applied this golden rule in this dish too. First I decided on the vegetables (green beans with tomato sauce in the pot). Then I added a source of carbohydrates (potatoes) and a source of protein (feta cheese). With this rule in mind, you can control the quality of every meal!

If you want to know the very basics of our metabolic system, and my very best tips for creating a healthy and balanced diet, without restrictions and calorie count, you can participate in our free lesson. Oh yes! We organize a course through for our email subscribers. It lasts 14 days and step by step we will create together a healthier diet for you. Are you in?

Fresh green beans with tomato sauce, potatoes and lots of oregano  | by IN WHIRL OF INSPIRATION|

Ingredients (3 servings:

  • 1 kg of broad fresh green beans
  • 1 large onion
  • 2 cloves of garlic
  • 6 juicy tomatoes
  • 3 medium potatoes
  • extra virgin olive oil
  • fresh parsley or dried spearmint

Procedure:
 

  1. Start by cleaning the beans, cut the top and bottom end of all of them. Then break them in half and try to separate the two pieces. If the sides are joined by a "white hair", you must take this off too. Run a potato peeler along the side edges of each bean to remove this "white hair"
  2. Afterwards, clean the beans with some water and in a pot add with them a little bit of olive oil and water. Close the lid, and steam them in low fire. When they start getting darker, by losing the bright green color, they are ready. Remove them from the fore and discard the liquids of the pot.
  3. Chop the onion, add it in the bottom of the pot (take aside the beans), add plenty of olive oil and sauté them in low heat. As the onions are sautéed, in a blender mash the tomatoes. When the onion is golden and softer, add the tomato sauce, the chopped garlic cloves, a little water and 3 small potatoes cut into pieces. It is ideal for the liquids to cover 2/3 of the green beans in the pot. Let them to boil over low fire for 30 minutes, and when it is ready (check the potatoes), add chopped fresh parsley or crushed dry spearmint.
  4. Serve with a large piece of feta cheese on the side. Bo appetite!
2 Comments

Déspina Kortesidou

Déspina Kortesidou was born with the April flowers sometime in the '90s in the sunny peninsula of Greece. She is a graduating master student of neuroscience & metabolism, and a born adventurer.

(3rd person statements sound so official, love it)

She founded In Whirl of Inspiration, back in 2011 when she was (just) a biology student, in the island of Crete. In Whirl of Inspiration started as a creative and writing outlet for when studying molecules, became too monotonous. Recently, she started writing a children book and a not-so-children's book about the civil war in Greece. She has a soft spot for cheese, elder people, and (her own) jokes, but can't tell any as she ruins them by laughing too early. She enjoys sharing advice for eating healthier, or inspiring people to cover themshelves with plants, color and confetti.

Feel free to email her at hello@inwhirlofinspiration.com, or find her on Instagram and Twitter. (breaking the 3rd person narration to thank you properly)

Thank you so much for reading!

Ceviche octopus sandwich with red bell pepper and caper

Ceviche octopus sandwich with red bell pepper and caper

A traditional Portuguese dish with a twist!


It's almost a month since we returned from Madeira and I already started reminiscing the island's indolence, the steep cliffs and the gigantic tropical trees. But what I miss the most are the irrestistable Portugese dishes; red fish soups, roast beef, tropical fruits in every corner and the ceviche fish and seafood.

Read More

Fried bulgur with egg, asparangus, peas and scallions

Fried bulgur with egg, asparangus, peas and scallions

If you checked my latest lesson on Skillshare, you will know by now that it is ideal to combine proteins with carbohydrates in your meals, as proteins slow down the absorption of the carbohydrate, giving you the feeling of satietion for longer. Which means that you make better use of the energy of each meal and you don't crave food every 2 hours like a maniac. Ah, magical basic principles of metabolism. :D

On the recipe level, one of the easiest protein/carbs combos and one of the most favorite ones is the fried rice (carbohydrate source) with egg (protein source). However, on my case and dietery preferences bulgur comes before rice on taste and. So I though, hey girl why not exchanging rice with bulgur? And fry it with egg and seasonal green veggies? And since I have no second voices in my head apart from 'me', nobody denied this plan. ;)

Read More

Delicious summer tourlou (the Greek ratatouille) with traditional sausage

Delicious summer tourlou (the Greek ratatouille) with traditional sausage

The other day I was preparing my dinner, a rich salad with a boiled egg and some lovely crunchy slices of bread and one of my roomates asked me "Ah you are on diet?". "Umm no, I eat eat what I would normally eat.", I replied. It's true that my Mediterranean cuisine dietary habits fall into the category of "healthy food" or "are you on a diet?". For me it's just my "everyday meal". But this didn't come from one day to another, from a yound age, for example, I know that no meal is complete without a large salad bowl, when my classmates would eat fried fries with ketsap for lunch. In a great future, people should categorize healthy food as their everyday food, as it stands above diets and trends. It is a healthy way of living.

With that said, let me show you the ultimate the healthy summer dish, with a splash of (avoidable) unhealthiness. Tourlou (the Greek ratatouille) with traditional saigage. Tourlou is the best way to use large amounts of summer vegetables, before they (hypothetically) going bad in the fridge. You can also prepare a big bunch and refrigerate some portions for busy days when you don't have time to cook.

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A pesto alternative: with parsley, strawberries, walnuts and feta cheese

A pesto alternative - with parley, strawberries, walnuts and feta cheese (via inwhirlofinspiration.com)1

You know what's the funniest thing that I have heard? "Why to experiment with an already perfect recipe and possibly ruin it?" Maybe some people agree with this, but I don't. Who can define a dish as perfect? And why not try making it more perfect? defined it as perfect? And why not try to do it even more perfect?
An already-close-to-perfection recipe. It gives character to many dishes. But it could be modified to fit with the season's vegetable and fruits or with various local products. This alternative pesto recipe contains parsley and strawberries that are everywhere this season, walnuts instead of pine seeds and feta cheese (so cliche Greek) instead of parmesan. And let the summer vibe rush over your dishes.

A pesto alternative - with parley, strawberries, walnuts and feta cheese (via inwhirlofinspiration.com) 3

Ingredients (for 1 bowl pesto):

1 large bunch of parsley
100 gr. of feta cheese
15-20 medium strawberries
2 cloves of garlic
2 handfuls of walnuts
2 tablespoons of extra virgin olive oil
oregano, salt and pepper

Procedure:

The process is simple: cutting, cutting and more cutting. You can cut all the ingredients on a large board, starting with the toughest and largest pieces (eg. walnuts and garlic) and continue with the softest ones. Then in a big bowl add the chopped ingredients, the olive oil and spices, stir, taste and add anything that misses according to your taste.
The other method is to mash all ingredients in a blender, so much quicker and cleaner, but I don't like the mashed-all-together outcome.  All textures are mashed together and the color is ehmmm not my favorite. ;) But as you wish, serve over bread as a snack or with savory dishes.

A pesto alternative - with parley, strawberries, walnuts and feta cheese (via inwhirlofinspiration.com) 2

If this version is too experimental for you, you can always return to the old safe classic pesto recipe. And here are three of my favorite ways to serve the pesto: on corn on the cob with feta cheese (omg!), with gnocchi and in a quick santwich tomato, prosciutto and a fried egg. 

Credits | Words & photos: Debbie Kortes

Comment

Déspina Kortesidou

Déspina Kortesidou was born with the April flowers sometime in the '90s in the sunny peninsula of Greece. She is a graduating master student of neuroscience & metabolism, and a born adventurer.

(3rd person statements sound so official, love it)

She founded In Whirl of Inspiration, back in 2011 when she was (just) a biology student, in the island of Crete. In Whirl of Inspiration started as a creative and writing outlet for when studying molecules, became too monotonous. Recently, she started writing a children book and a not-so-children's book about the civil war in Greece. She has a soft spot for cheese, elder people, and (her own) jokes, but can't tell any as she ruins them by laughing too early. She enjoys sharing advice for eating healthier, or inspiring people to cover themshelves with plants, color and confetti.

Feel free to email her at hello@inwhirlofinspiration.com, or find her on Instagram and Twitter. (breaking the 3rd person narration to thank you properly)

Thank you so much for reading!

Quinoa & bulgur salad with spinach, chards, radishes, soft-boiled eggs and capper pesto

Quinoa & bulgur salad with spinach, chards, radishes, soft-boiled eggs and capper pesto (via inwhirlofinspiration.com)

This dish belongs proudly in the meal category of “an almost spaghetti dish that was saved by a sudden rush of inspiration”. So instead of pasta (like once more) the gastronomic center of your brain protests and you decide that it’s time for trying something new.  And his is how this salad was born; after a “that’s enough” moment.  So instead of pasta I made something as easy and quick, but more tasty and healthy (for my standards). And now that I think about this flavor combination, I bet it would fit perfectly for a pizza too, I will that soon.

Quinoa & bulgur salad with spinach, chards, radishes, soft-boiled eggs and capper pesto (via inwhirlofinspiration.com) 2


Ingredients (for 2 servings):

For the salad:

  • 1/2 cup quinoa
  • 1/2 cup bulgur
  • 3 large handfuls of spinach
  • 6-8 chards
  • Two quail eggs (or 2 regular eggs)
  • 6 red radishes
  • oregano and parsley
  • salt and freshly ground pepper


For the pesto:

  • 2 large handfuls of basil leaves
  • 2 cloves of garlic
  • 2 teaspoons of capers
  • 2 tablespoons olive oil
  • some raisins (optional)
  • salt and freshly ground pepper


Procedure:

In boiling salted water add the quinoa and the bulgur, sweet paprika, salt and pepper and let them boil. Meanwhile sauté the garlic and add the chopped chards, spinach, parsley and oregano and stir until they become tender, but without losing their bright  green color. Once ready, remove the pan from the fire and let it aside.

Then boil the eggs for 1 minute (for the quail eggs) or for 2.5 minutes (for the normal eggs). Remember that the times are relative and depend on the power of your cook.

For the pesto, chop all ingredients together until they create a nice omiogenic mixture. Many people create pesto by putting everything in the blender, but I like to keep some textures intact.

To serve, in a dish put peripherally the quinoa and the bulgur with the saute vegetables (all together or separete, like in the pictures to define what goes in each bite) Add a big scoop of pesto in the middle and fresh olive oil, some chopped radishes and soft-boiled eggs.

Bon appetit.

Quinoa & bulgur salad with spinach, chards, radishes, soft-boiled eggs and capper pesto (via inwhirlofinspiration.com) 3
Quinoa & bulgur salad with spinach, chards, radishes, soft-boiled eggs and capper pesto (via inwhirlofinspiration.com) 4

If your appetite carves for more chards or spinach, how about a simple but delicious risotto with Cretan greens, or these vegetable rolls with mushrooms, feta and pesto or even cuttlefish with spinach?

Credits | Text & Photos: Debbie Kortes

Comment

Déspina Kortesidou

Déspina Kortesidou was born with the April flowers sometime in the '90s in the sunny peninsula of Greece. She is a graduating master student of neuroscience & metabolism, and a born adventurer.

(3rd person statements sound so official, love it)

She founded In Whirl of Inspiration, back in 2011 when she was (just) a biology student, in the island of Crete. In Whirl of Inspiration started as a creative and writing outlet for when studying molecules, became too monotonous. Recently, she started writing a children book and a not-so-children's book about the civil war in Greece. She has a soft spot for cheese, elder people, and (her own) jokes, but can't tell any as she ruins them by laughing too early. She enjoys sharing advice for eating healthier, or inspiring people to cover themshelves with plants, color and confetti.

Feel free to email her at hello@inwhirlofinspiration.com, or find her on Instagram and Twitter. (breaking the 3rd person narration to thank you properly)

Thank you so much for reading!