No really, fat is GOOD for you.

I've said it before and I'll say it again. Fat is not as evil as we deemed it in the 80's (we only got fatter) and the poor nutrient is in a desperate need of a media makeover. Sure, it's not as simple as 'eat as much fat as you like, it won't matter,' but we do need to start looking at fat in a different light.

Tom Mueller, author of Extra Virginity: The Sublime and Scandalous World of Olive Oil, tackles the subject in Olive Oil and the F Word where he reminds us that fat "controls and modulates your fertility, your appetite and your mood" as well as your immune system. A healthy intake of natural fat also keeps your skin and hair soft and radiant. I remember my favorite esthetician once telling me how she could tell which clients were on low-fat diets due to their skin appearing more thin, dry and dull. Great skin, a healthy immune system, and a regulated metabolism - isn't this what we all want?

So the challenge today is how to convince the general public that it's OK to eat some fat. Perhaps we need to look to Southern Europe, and Greece especially, where families consume large amounts of olive oil - whole pitchers of the stuff - in a matter of days and yet obesity is rare. And it's not just olive oil. Look at the French, for instance. The entire country lives off of cream, butter, and cheese and we envy their waistlines. It's certainly time to start asking some questions. In the meantime, pour on the olive oil!

Light and Simple Veggies

Spring is officially here, and with the warmer weather arrives an abundance of fresh spring vegetables. Those garden vegetables and leafy greens are just begging to be steamed and doused in fresh extra virgin olive oil. No complexity here, just three basic ingredients: sea salt, fresh squeezed lemon, and extra virgin olive oil - if you have it, the grassiness of a fresh Koroneiki oil from Greece is positively delicious on veggies!

A simple way to prepare some basic veggies and offer a great side-dish to any meal, is to prepare them steamed or lightly boiled. It can be as basic as potatoes and zucchini, or you can add carrots, cauliflower, or broccoli - just about anything works. Simply steam or boil the veggies to your desired texture. If using potatoes, I usually boil them first for 10 minutes, then add the other veggies to cook for another 10-15 minutes. When ready, place the cooked veggies in a dish, sprinkle with salt, squeeze some fresh lemon, and pour on the olive oil! It may not sound all that exciting, but if you're using a fresh, flavorful olive oil, it will bring the vegetables to a whole new level.


Have some leafy greens you're not sure what to do with? Just lightly steam them, then pour-on those three simple ingredients! If you are lucky enough to live in Crete, you have a plethora of amazing wild greens to choose from this time of year. One of my favorites is stamnagathi (pictured), a nutritiously bitter local green, also known as spiny chicory. Not in Crete? No problem - any greens will do. Try spinach, dandelion, kale, collards, mustard, or chard. All fiber-packed veggies are rich in vitamins A, C, K and folate. Throw some omega-3, antioxidant-rich extra virgin olive oil on them and you're all set for your next clean bill of health!

Tuna Salad Deluxe

Having been raised in the Midwestern United States, canned tuna was pretty much a staple growing up, from tuna melts to tuna hotdish, while my favorite being the tuna salad sandwich - a can of tuna, a little mayo, and a spoon full of dill relish stuffed between two slices of bread. Classic. Over the years my love for canned tuna has never waned, and to this day I enjoy experimenting with the multiple ways this delicious can of fish can be used in the kitchen.

If anyone asks what simple culinary delight I gravitate towards most while enjoying a quiet night alone at home, it would be the tuna salad. For some reason it just never gets old. Over the years of trying out different variations, mainly sweet vs. savory, I've discovered what I now call my 'Classic Tuna Salad', the one I prepare literally twice a week. It's by far my best savory salad, with a little bit of a kick and can also makes a great melt.

Fish loves olive oil, olive oil loves fish and the more the better! When making a proper tuna salad I always mix some directly in with the tuna mixture for moisture, thus needing less mayo, then pour more over the entire salad when finished. Oh, and did you know they make mayonnaise with olive oil now? Good stuff. Keep an eye out for it next time you need to restock the mayo.

For the tuna mixture:

1 can tuna in water
1 tsp. mustard powder (this provides the kick)
1 tbsp. mayo
1/2 tbsp. olive oil
squeeze of fresh lemon
dash of salt and cracked pepper

Mix the ingredients above in a bowl so all the flavors blend with the tuna, then add the follwing:

2 chopped dill pickles or one heaping spoonful of dill relish
4 finely chopped almond-stuffed green olives (or add slivered almonds)
1/3 cup chopped fennel (don't leave this out, it really is the secret of the salad!)

After all of the above ingredients are mixed together, scoop it out over your favorite veggies - I prefer mine Greek-style with fresh tomatoes, cucumbers and sliced green or red pepper, sprinkled with a little sea salt. Then pour your Extra Virgin Olive Oil over the entire salad, drizzle a little white wine vinegar, and (for those of you who live in Crete) throw in a couple of small barley rusks.

Eggplant Parmesan

I'm really not sure what to call this, as it really is just a medley of vegetables - eggplant, zucchini, and potatoes with Parmesan cheese. I enjoy this dish year-round and especially when eggplant is in season - I love the little 'Spanish/European' eggplants that are similar in size to the zucchini and try to buy them when I can. I also find this dish to be a more satisfying vegetarian meal and as always, quite simple to prepare.

First I'd like to reiterate how I determine my portions for ingredients. When I am in my kitchen at home I generally aim to cook a generous meal for 2 people as I like having a little bit of leftovers. I do find however, that most of these recipes can be easily modified and that it's not necessary to follow the portions with precision. I'm one of those people to tends to eyeball things - rarely measuring or timing anything, unless it comes to baking of course, so I encourage you to freestyle with your portions as well.

What you'll need:

3 zucchini
3 Spanish/European eggplant (or one regular eggplant)
3 medium potatoes
1 large ripe tomato
Whole Parmesan Cheese
Extra Virgin Olive Oil
Salt, Pepper

Heat about 1/4 cup of olive oil in a deep pot on the stove. Quarter the potatoes and add to the olive oil. Quarter the zucchini and eggplant and add to the pot. You want to be sure that all the veggies are in larger pieces so they do not fall apart when cooking. Grate the tomato (as seen in previous blog) and add to the pot along with the salt and pepper to your taste. I like to salt my veggies after they are cut and let them sit for a minute allowing the salt to soak in.

When you have everything in the pot, add a good cup of water and cover. When it comes to a boil, turn it down to simmer until potatoes are cooked - about 25 to 30 minutes depending on what type of potato you're using. Do check on it once or twice while it's simmering to see if you need to add a little more water. The trick with this dish is getting the liquid just right since the zucchini and eggplant will release more water as they cook, so just keep it in mind.

After the veggies are cooked, cut up some Parmesan cheese into 1 inch cubes and add them to the pot. You want the cheese to be melted just slightly, but remain intact.

It's now ready to serve - be sure to have some bread on the table to soak up all the extra sauce on your plate!