by josie
This Greek Millet Saganaki calls for whole grains, olive oil, seafood and vegetables.
If you want a long, happy life, drink coffee, take naps, go for garden strolls and eat good food. The Greeks make it sound easy. Two new studies have scientists examining the Mediterranean more closely for keys to good health.
The people of Ikaria, a Greek island, are among those with the longest lifespans in the world. Gerasimos Siasos, M.D., Ph.D., and his colleagues at Athens Medical School found that islanders’ coffee-drinking habits had measurable health benefits.
Researchers were curious about locals’ coffee-drinking habits and how their coffee choices affected their health, so they looked at 142 native Ikarians over the age of 65. Almost 90 percent of the participants drink boiled Greek coffee every day. This isn’t French press, drip coffee or American coffee in the iconic Anthora paper cup from New York City bodegas. It’s small but substantial coffee, simmered on the stovetop, and it is intense, with dark froth at the top and a layer of sweet, thick grounds at the bottom.
Lucky me. I grew up with Greek and Turkish coffees, and have a lifelong liking for the strong brews. If you haven’t tried these coffees, it may take some getting used to — but it’s worth it.
The Ikarians’ endothelial tissues — those that line the heart, blood and lymph vessels, and some other organs — work better than those in people who drink other kinds of coffee. The study, published in Vascular Medicine, adds new links to the chain connecting nutrition with cardiovascular health.
I couldn’t find a clear Greek coffee recipe to share. Fortunately, Coffee Geek has a foolproof Turkish coffee recipe, complete with photographs.
When you buy beans to make Greek coffee, ask to have it very finely ground. You don’t need to invest in a purpose-made pot; this Faberware butter warmer will do the trick. I’m not a purist. I use honey instead of sugar, and sometimes I add cardamom. For a festive occasion, add a splash of ouzo or cognac.
The latest news about Greek coffee fits nicely with a new study about the Mediterranean diet, published by The New England Journal of Medicine. Scientists took more than 7,000 people who were at high risk of having strokes or heart attacks, split them into groups, and gave each group a lowfat diet, a Mediterranean diet high in olive oil or a Mediterranean diet high in nuts. There were no set rules about exercise or calories.
After nearly five years, the benefits of the Mediterranean diets (high in fish, whole grains and fresh produce) were obvious. There was an increased ability to process sugar, a drop in triglycerides and bad cholesterol, an increase in good cholesterol, a lowered risk of strokes and heart attacks in particular, and of early death in general.
Start your day with a small cup of boiled-on-the-stovetop coffee, and finish your evening with grains, vegetables and fish. To inspire, I’ve included the recipe for Maria Speck’s Greek Millet Saganaki With Shrimp and Ouzo, from Ancient Grains for Modern Meals (Ten Speed Press, 2011). This recipe calls for olive oil, vegetables, whole grains and seafood, and the ouzo gives it a bright flavor and rich texture. Speck is quick to recommend millet: It’s quick-cooking, mild and versatile. It’s also gluten-free for those with Celiac, but for the scoop on whether you should avoid gluten or not, check out “Recipe for Trouble” in the latest issue of VIVmag.
Speck’s top five Mediterranean flavors come in nourishing foods: olive oil, strained Greek yogurt, olives, lemons and pomegranates. In the springtime, you’ll find her in the market, hunting for perfect artichokes. They’re gorgeous in her artichoke-rosemary tart, which has a blissfully easy-to-make polenta crust.
For another Mediterranean seafood dish, check out this recipe for pistachio-crusted sea bass from Thalassa restaurant in New York and find out why another study found that the Mediterranean diet improves overall quality of life. Since Siasos recently said that those on Ikaria also take naps, walk and garden regularly, I can believe it.
Someday, maybe we can all move to the Mediterranean. Until then, it’s good to know that you can get some of the health benefits at home.
Greek Millet Saganaki With Shrimp and Ouzo
Serves 4
Millet
1¼ cups water
¾ cup millet
1 bay leaf
Pinch of fine sea salt
Saganaki
1 tablespoon extra-virgin olive oil
1 cup finely chopped yellow onion (about 1 small)
1 clove garlic, peeled and slightly crushed
1 small hot green chile, minced (optional)
¼ teaspoon fine sea salt
2 tablespoons tomato paste
1 (28-ounce) can whole tomatoes, crushed in a bowl
¼ teaspoon freshly ground black pepper
½ cup green pimiento-stuffed olives, halved if large
4 ounces coarsely crumbled Greek feta cheese (about 1 cup), preferably sheep’s milk
Shrimp, and to finish
1 pound jumbo shell-on shrimp, deveined and patted dry
Fine sea salt and freshly ground black pepper
2 tablespoons extra-virgin olive oil
1/3 cup ouzo, or other anise-flavored liqueur
¼ cup chopped fresh flat-leaf parsley
1. To prepare the millet, bring the water, millet, bay leaf, and salt to a boil in a 2-quart saucepan. Decrease the heat to maintain a simmer, cover, and cook until the water is absorbed, about 15 minutes. Remove from the heat and let sit, covered, for 5 to 10 minutes. Uncover, remove the bay leaf, and set aside to cool.
2. Meanwhile, make the saganaki. Heat the olive oil in a large Dutch oven or large heavy-bottomed saucepan over medium heat until it shimmers. Add the onion, garlic, chile, and salt; cook, stirring frequently, until the onion softens and turns light golden, about 5 minutes. Add the tomato paste and cook, stirring, until it darkens, about 1 minute. Add the tomatoes with their juices and the pepper; bring to a boil over medium-high heat. Decrease the heat to maintain a light boil and cook, uncovered, for 3 minutes.
3. Stir in the millet and green olives. Taste for salt and pepper and adjust (keeping in mind that olives and feta cheese can be quite salty). Remove the pot from the heat, sprinkle with the feta, and cover to allow the cheese to soften.
4. To prepare the shrimp, season them with salt and pepper. Heat the olive oil in a 12-inch skillet over high heat until it shimmers. Add the shrimp. Cook, undisturbed, until the shrimp turn golden, 1 to 2 minutes, and then flip them with a spatula and cook until they are just opaque throughout, 1 to 2 more minutes, depending on the size. Add the ouzo and cook until syrupy, about 30 seconds. Using a spatula, briskly remove the shrimp from the pan and arrange on top of the millet. Sprinkle with the parsley and serve at once.
NUTRITION SCORE (per serving)
525 calories
Fat 21 g (7 g saturated)
Carbs 44 g
Protein 31 g
Fiber 6.5 g
Calcium 310 mg
Iron 4.4 mg
Sodium 1877 mg
Reprinted with permission from Ancient Grains for Modern Meals by Maria Speck, copyright © 2011. Published by Ten Speed Press, a division of Random House, Inc.
Photo credit: Sara Remington © 2011
