Flavorful Feta  

 

Consumer demand for Mediterranean Diet foods continues to grow, as you'll quickly discover if you take a few minutes to check out the selection of seafood, hummus, olives, olive oils, vinegars, sun-dried tomatoes, Greek yogurt, pasta, whole grains, and fresh herbs and produce in your local supermarket.  In this sea of tasty choices, you'll also discover greater availability of feta cheese.

 

Beloved for its pure white color and tangy flavor, feta has long been a staple in Greek cooking. It is traditionally paired with herbs such as thyme and oregano, and used with tomatoes, cucumbers, and olives in salads, served in cubes on appetizer plates, added to spanakopita and vegetable pies, and crumbled over vegetables and grain dishes.

 

Traditional Greek feta, a favorite with foodies for its rich taste and crumbly texture, is made with goat or sheep milk, or a blend of the two. Seek out supermarkets that will let you taste the feta before you buy it, or shop at Mediterranean markets where the owners can explain the different choices. Some kinds of feta are creamier or saltier than others.

 

Cured in water or whey to keep it from drying out, feta contains about one-third fewer calories and fat than other cheeses, and is a good source of calcium and protein. Because it has such a distinctive taste, it's a great food to help you exercise portion control. Crumble and sprinkle about one tablespoon per serving on a salad, on sliced tomatoes, or on grains or pasta. And, since it contains fat, just a small amount delivers a good measure of satiety as well.

 

Feta's tangy flavor makes it a versatile ingredient for dressings and sauces, too. Create your own homemade blend by combining about 1 cup of crumbled feta with 4 tablespoons of extra-virgin olive oil, and 3 to 4 tablespoons of hot water in a blender or food processor until very smooth. Season with salt and pepper and add some chopped fresh herbs if you wish. (Add the herbs by hand after blending the other ingredients, to keep the dressing from taking on an odd green color.)

 

Here are a few ideas for using feta in every day meals:  

 

Watermelon and Feta Salad 

Serves 6-8  

 

Add an unexpected kick to this refreshing salad by using a chili-infused olive oil. Made by adding hot chili peppers to olive oil, this ingredient has many uses: it adds heat to tomato sauces, fish, and marinades, and is great for drizzling over pizza and pasta. 

   

Ingredients   

1/3 cup fiery chili-infused extra-virgin olive oil

Juice from half a lemon (or lime)

Salt and freshly ground pepper

1 medium watermelon, cut into 1- inch cubes

1 cup pitted Kalamata olives

10 ounces feta cheese, cut into cubes

1 cup chopped fresh mint

Pistachios, for garnish (optional)

 

Preparation 

Make the dressing: Whisk together the olive oil, lemon juice, salt and pepper.

In a large bowl combine the watermelon, olives, and feta cheese. Add the dressing and toss gently until evenly coated. Tear up the mint leaves and sprinkle on top or fold in. Garnish with the pistachios, if you wish.

 

Nutrition Analysis: 

Calories: 365, Fat: 19g, Sodium 490mg, Carbohydrate: 46g, Protein: 9g 

 

Recipe courtesy of Lucini Italia.