Vegetarian Baked Kibbee

This dish is simply amazing for vegetarians. Period. As with most foods under the umbrella of the Mediterranean Diet, it is flavorful, full of nutrient rich ingredients, and doesn’t sacrifice that “hearty meal feel” whatsoever. This is a dish that you can play around with once you are comfortable with this recipe. Add or take away to suit your specific tastes and/or needs and make a Mediterranean recipe to call your own!

Vegetarian Baked Kibbee BiSanieh
Ingredients:
− 2 cups minced onion
− 1 ½ cups chopped onions
− 3 tbsp olive oil
− 1 ½ cups fine bulghur wheat
− 1 medium eggplant
− 3 lbs. potatoes
− 1 tsp freshly ground black pepper
− 1 tsp allspice
− ½ tsp sumac
− 2 tbsp chopped parsley
− ¼ cup cooked chick peas
− ¼ tsp cinnamon
− ½ cup cold water
− ½ cup pine nuts
− Salt to taste

Method:

Stuffing:
− Sauté 1 ½ cups chopped onions into 3 tbsp olive oil until tender.
− Add pine nuts until they turn light golden color.
− Add allspice, cinnamon, salt and pepper…mix well, remove from heat
− Add chickpeas and parsley to the sautéed onions and spices mixture, stirring well; set aside to cool.
− Peel eggplant and cut into long slices (¼ inch thick).
− Oil the base of a baking sheet and add a layer of eggplant brushed with olive oil and bake until soft and tender (8-10 minutes in 350° oven).
− Repeat this step to bake all of the remaining eggplant.
− Boil potatoes until firm yet tender.
− Peel and cut ½ of the cooked potatoes in to very small pieces.

Kibbe:
− Peel remaining potatoes and mash in processor.
− Add 1 tsp of oil and a splash of water to the potatoes to moisten.
− In a mixing bowl, soak bulgur wheat with enough water to dampen and set aside for 15 minutes.
− Mix mashed potatoes with minced onions, then combine with the new softened bulghur wheat and mix thoroughly.
− Work the mixture with your hands (clean hands of course) and then add the remaining spices and knead into a soft doughy mixture.
− Divide the mixture in half.
− Oil the bottom and sides of a 9 by 12 inch baking pan, spreading half the potato and bulgur mixture on the bottom.
− Place one or two layers (your preference) of baked eggplant over the mixture and sprinkle with sumac.
− Add the stuffing mixture, spreading evenly over the eggplant.
− Add the rest of the potato bulgur mixture, smoothing the top using a few drops of water.
− Score the top by cutting the layers into square or diamond shapes.
− Sprinkle with pine nuts.
− Bake in a preheated oven at 350° for 25 minutes.

Got Coffee?

Ah coffee! The aroma of the coffee being roasted in the open markets and sold as it’s going out of style. Hand roasting not only took place in the coffee houses, but also at homes in the long handled cast iron roasting pan with an attached flattened spoon long enough to reach the roasting beans to stir and constantly release this addictive aroma. You have not had coffee unless you have had it roasted for you by hand, ground then boiled to perfection for that ultimate cup of coffee. From the brewing pot, the urn used for serving it to the crafty and various looking cups used. So whether you are at the market, home or attending whatever occasion, engagement, wedding, graduation, the birth of a child, a holiday, or fast visiting for a “Sahra,” a gathering to socialize. All of these occasions, visits, or events are accented with indulgence in coffee drinking, or sweet minted tea, fresh fruit and snacks. The ultimate hospitality of a Middle Eastern home is having coffee “on” and serving it all the time. Have you heard of Coffee Arabica, or the Origin of the Bean? Of course it is the Middle East where coffee was originally discovered. In these parts of the world, coffee and it’s multiple ways of roasting, brewing, and serving it, coffee is drank in the liters from early in the morning to the late hours of the night, which goes without saying as farmers are early risers and are customarily to bed by midnight. Remember that early afternoon siesta helps a lot. Now, coffee is the preferred drink of all generations across the new homeland. My mom and dad always had coffee brewing and their constant and warm hospitality, which they showed everyone, was and continues to be, the most gratifying gesture to me. Much of this was the hallmark and gracious gestures of my grandparents before them. To this day, I carry on the same kind of hospitality both at home and at my restaurant. Often my friends, and even my own kids (today’s generation), ask if that was necessary or needed, not because the kids, unlike my parents and siblings, are unaware of this. It’s because a lesser importance or value is placed on such things. One could argue that it’s generational or the difference in the value systems or customary traditions of the time we live in. It is heartwarming, however, as our own kids are more exposed to this, in the long run they will become more appreciative of this unconditional return to this wonderful, interesting and most gratifying gesture of peace, love and friendship.

Arabic coffee is ground very fine compared to its counterpart American version. It is very much similar to the espresso grounds. Unlike espresso, it is traditionally sweetened with sugar or honey and spiced with whole or ground cardamom.

Ingredients
- 1 tsp Arabic coffee
- 1 cup water

Method
- Bring water to boil (with sugar if desired)
- Add coffee, notice coffee will begin to foam and creamy bubbles will start to form
- Turn heat down and perk for a short minute
- Pour coffee into cups and spoon some of the foam topping each cup

Arabic coffee can be ground with cardamom or without. In fact, specialty stores stock both types of ground Arabic coffee vacuum sealed for freshness and taste.

Controlling Your Cholesterol Before it Controls You!

If cholesterol is an issue in your life, you already know the importance of taking the proper steps in reducing the levels of LDL in your body. Here are a few super foods that can put you on the right path to controlling your cholesterol.

Fish

What we are after here are the Omega-3 fatty acids in oily fish that are widely considered to be the best “good” fat. Tuna, salmon, halibut, as well as walnuts and flaxseeds are great sources of this super fat and can all help reduce your bad cholesterol. It is recommended that you get 1.5 to 3 grams of omega-3 per day for best results. If these foods don’t please your palate, try an Omega-3 supplement.

Almonds

Recent studies have found that eating about a quarter cup of almonds a day can lower your LDL by 4.4 percent. Almonds are full of good monounsaturated fats and are leaps and bounds better for you than eating chips or other snacky foods. Almonds can be high in calories however, so I recommend the dry roasted kind for snacking.

Oatmeal

Now if I was being a stickler, I’d recommend the plain rolled oats with zero flavorings or added things. However, if the only way you are going to get your oats is by those instant packets, I won’t get mad. Oats can drop your levels of bad cholesterol due to its high levels of soluble fiber. Never skip breakfast, and regularly include oats in your meal. Try adding sliced almonds, raisins, cinnamon, and a bit of honey for a delicious, healthy breakfast.

Soy

Soybeans, soy nuts, soymilk and tofu can actually help to reduce the production of new cholesterol. This is also a great way to boost protein in your diet if you are vegetarian or vegan or just want an alternative to meat. It is versatile and can be prepared many different ways. If you are at all at risk of prostate or breast cancers, you should check with your doctor before adding soy to your diet because these cancers may feed off of some of the nutrients in soy.

Red wine

My favorite recommendation; a glass of red wine has been shown to help lower cholesterol and reduce the risk of heart disease and because of the flavanols in red wine, also contains anti-inflammatory properties. Don’t get too excited though, because these benefits only come from up to one glass per day for women and two glasses per day for men at the maximum. Anything beyond that and you actually see a decrease in the benefits of red wine.

As you can see, many of these foods are prevalent in the Mediterranean diet which accounts for why the Mediterranean cuisine is known to be heart healthy as well as delicious. Get creative with your foods and you will never be bored with your meals again. Try new recipes and think outside the box, but most importantly…Eat Better, Fresher, Smarter!

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