Light Summer Suppers - Greek Style

Greek Style

Greek cuisine is a wonderful platform for a healthy, light supper. In the heat of summer nobody really wants to eat a lot of heavy comfort food that will weigh down the body and pack on the pounds. Eating heavily can also cause your body temperature to raise and your metabolism to slow down. Greek food is a natural for the light lifestyle because there is an emphasis on grilled meats, seafood and fresh vegetables.

A light and delicious starter is grilled shrimp and a tzatziki dip. Toss the shrimp with some garlic and lemon juice and place on kebob skewers. They cook quickly so watch for them to turn bright pink and quickly remove them. Tzatziki dip is simply lowfat or fat free yogurt mixed with salt, pepper, lemon juice, peeled and diced cucumber, and a minced garlic clove. If you're not a fan of shrimp or are allergic to shellfish substitute with sliced lengths of zucchini, peppers, and lightly steamed asparagus.

Build your main course on a salad. Greek salads have become very popular in this country but traditionally they are laden with oil, cheese, and olives and full of fat and calories. Start with a base mix of spinach, romaine, and any other fresh greens you like. Top with cucumber slices and fresh ripe tomato chunks. Marinate chicken breasts, lean steak (flank or filet), lamb chops, or pork tenderloin in a mixture of garlic, lemon, chopped mint and basil, salt, pepper, and a small amount of olive oil. Grill until done, cut into cubes or shred and place on salad. Top with chopped Greek olives and lowfat feta crumbles. Chopping the olives adds fewer calories than simply throwing them on whole, and there are lots of delicious lowfat and fat free feta cheeses available. Toss with your favorite vinaigrette or simply whisk together the juice of two lemons, ¼ cup red wine vinegar, 2 teaspoons extra virgin olive oil, salt, pepper, a clove of minced garlic, a tablespoon of honey, and some chopped mint and basil.

If you want to pack in even more vegetables toss together cubed eggplant, sliced onions and red peppers and toss with chopped garlic, salt, pepper, and a smidgen of extra virgin olive oil. Roast at 450 degrees for 15-20 minutes and top with a light dusting of feta.

Another delicious side is garlic pita bread. Pita bread is available in many healthy options such as whole grain, low carb, or mini-pitas. Simply drizzle with a small amount of EV olive oil, salt, pepper, and chopped garlic. Warm in the oven or over the grill. You could also wrap your meat, veggies and cheese in the pitas and serve the salad as a side.

If your sweet tooth is aching Greek cuisine inspires many healthy desserts. Greek yogurt is thick and rich but not widely available here in the states. It's easy to make yogurt "cheese" which is similar to cream cheese but with the tang of yogurt. Simply spoon fat free plain yogurt (without gelatin) into a cheesecloth or paper towel placed in a strainer and suspend over a bowl or measuring cup. The water drains out and the yogurt becomes thick and rich. It's now a perfect base for any number of Greek style desserts. You can top it with toasted chopped walnuts, a drizzle of honey, and dried fruit. However in the summer months fresh, juicy fruit is the way to go. Grill peaches, plums, and/or apricots, by slicing, removing the pits, brushing with some olive oil and placing on the grill. It only takes a minute to bring out the sugars. Slice it over the yogurt and add some honey to enhance the sweetness. You can also just slice it over yogurt without grilling.

Another sweet idea is to make or buy mini phyllo cups and fill them with lowfat lemon pudding and sliced fresh fruit. You can buy the pudding in ready-made cups, in a package form, or make your own. It's simply, quick and delicious and it won't break the calorie bank.

Try a few of these ideas for some satisfying and light summer suppers or create your own variations on the theme. Greek cuisine is part of the Mediterranean diet that is espoused today as the ultimate way to eat healthily, using oils, fats, and sugars, in moderation of course. It's also delicious, colorful and beautiful to look at. Don't forget to celebrate your meal with a nice glass of ouzo at the end. Opa!