Thursday 26 December 2013

Dodge the Chub at Hub's

Most people know us for our famous Gyros, Italian Beef and Polish Sausage Sandwiches but our extensive menu features so much more than that!  As 2014 approaches we know that a lot of our customers will join the rest of the country in making New Year’s resolutions that revolve around eating healthier and losing weight.  Believe it or not, Hub’s the perfect place to help you keep those new healthy habits in check!  In addition to Grilled Chicken Sandwiches, Veggie Burgers and Hummus Platters (served with warm pita bread and crunchy vegetables), we also have a number of crave-worthy salads that are healthy enough to keep you on tract and hearty enough to fill you up.  Highlights from our current salad menu include:

  • Greek Salad (fresh lettuce, tomatoes, cucumbers, onions, green peppers, anchovies, feta cheese and kalamata olives)
  • Exotic Salad (romaine lettuce, blue cheese, cranberries, pineapple, mandarin oranges and walnuts topped with grilled chicken breast)  
  • Roca Salad (mixed greens, sliced tomatoes, chopped green onions, dried cranberries, sugared pecans and crumbled feta cheese; topped with grilled chicken breast)
  • Winter Salad (romaine lettuce, red apples, raisins, sugared pecans, sliced almonds and crumbled blue cheese) 
 
 

Monday 22 April 2013

The term plaki (plah-KEE) in Greek is used to describe a dish that is usually cooked with olive oil, tomatoes, and vegetables in the oven.  You can serve chicken or soy products “plaki” style, but in this case, we will be using white fish for this particular dish, because it is the healthiest, and boasts the highest amount of Omega 3s. The recipe works well with any firm white fish, including cod, tilapia, halibut, haddock.
This dish takes about 15-20 minutes to prepare, and about 45 minutes to cook.
     
Ingredients:
      - 3/4 cup olive oil
      - 2 large onions, thinly sliced
      - 1 cup of diced celery
      - 4 small garlic cloves, minced
      - 4 vine tomatoes, diced
      - 3/4 cup fresh parsley, chopped
      - 3 lbs firm, white, fish-fillets
      - 1 large tablespoon dried oregano
      - Sea salt, and fresh black pepper, to taste.
      - 2 lemons thinly sliced
      - 5 tablespoons freshly squeezed lemon juice
      - 2/3 cup dry white wine
      - 1/3 cup Panko bread crumbs
 
Preheat the oven to 350 degrees.
Heat the olive oil in a skillet over medium-high heat. Saute onions and the celery until tender, between 3 and 5 minutes, depending on the stove. Add garlic, and saute lightly for a minute or two. Add the diced tomatoes and parsley to the pan. Saute until most of the liquid is absorbed. Remove from heat, set aside.
Place the fish fillets in a 9 x 11 pyrex.  Make a mixture of salt, pepper and oregano in a bowl, and evenly season fish. Cover the fish with a few slices of lemon on each. Top with sauté mixture.
Combine lemon juice and wine in a bowl, and pour evenly over fish. Sprinkle with breadcrumbs, and light douse with olive oil.
Put in the oven for 45 minutes, or until fish is fragrant and flaky.
This dish is really easy to prepare, and ALWAYS impresses. And the wonderful thing about this preparation, is that it can be applied to so many proteins, so it never gets old. It is a great staple recipe to lean. Please let us know what you think if you try this recipe! We hope you and your family/friends enjoy it!
A Mediterranean favorite is the Italian dessert, Tiramisu.
       - 12 oz. very strong coffee, warm, or 6 double-espressos       
       - 5 tablespoons dark rum        
       - 1 3/4 cups caster sugar (if you don't have caster sugar, you
          can put regular sugar into a coffee grinder)        
       - 5 large free-range eggs, separated          
       - 1/2 cup marsala         
       - 2 1/4 cup mascarpone                
       - 24 sponge fingers         
       - Cocoa powder                 
 
Preparation
 
- Combine the coffee with the rum and 3 1/2 tablespoons of the sugar. Stir until the sugar has dissolved and set aside.

- Separate the eggs and reserve the yolks in a large bowl. In another clean bowl, whisk the whites until they are stiff.

- Add the remaining sugar and marsala to the yolks. Whisk until pale and fluffy, then add the mascarpone and gently stir it in. Fold the whisked whites into the yolk mixture.  

- Using 2 sponge fingers per glass, dip each one in the coffee mixture, letting it absorb enough of liquid to wet the whole finger without it breaking. Place half a finger at the bottom of a small glass.

- Spoon over a tablespoon of the mascarpone cream, then add the other half sponge finger and add another tablespoon of mascarpone cream. Sprinkle over a little cocoa powder and take another soaked sponge finger, break it in two and lay both halves on top, covering with a little more of the cream. Repeat for all glasses. Cover and place in the fridge for no fewer than 8 hours, or until set. 

Lastly, liberally dust the top of the pots with cocoa powder to serve.

Monday 15 April 2013

Eat Breakfast Like a King

"Eat breakfast like a king, lunch like a prince, and dinner like a pauper." -Adele Davis

This said, the Mediterranean diet has a lot of options for a light-but-satisfying lunch. Our favorite of which is a Greek staple, Fakes...more simply, Lentil Soup. It is really easy to prepare, and makes enough to serve a large family, or to eat throughout the week.
You will need:
1/2 Pound of Small Lentils, Rinsed
5 1/4 Cups of Water
1 Small Can Tomato Sauce
1 Medium/Large Onion, Finely Chopped
1 Cup of Olive Oil
3 Bay Leaves
3 Cloves of Garlic, Finely Chopped
1 Tablespoon Greek Oregano
Sea Salt
Pepper
Preparation:
In a heavy bottomed pot, add bay leaves, oregano onion, and garlic to simmering olive oil. After a minute or two, add water and tomato sauce. Bring to a slow boil over medium heat and add the lentils and oil. Reduce the heat and simmer partially covered for 1 to 1 1/2 hours, or until lentils are done. Remove from the heat, take out the bay leaves, stir in salt and pepper. Adding a dash of olive oil every 15 minutes is a good way to give the soup flavor. Serve with Red Wine Vinegar or Hot Sauce, depending on preference. In addition, warming a little pita bread in the oven (350 degrees for 4 minutes each side), and having feta cheese on the side adds a little traditional flavor. Please enjoy and let us know how it turns out!

Mediterranean Breakfast

Last week, we covered the health benefits of the Mediterranean Diet. So, in the coming week(s), we'll be posting a few easy, tasty recipes as a way to help you get started on the path to health and vitality! We hope you enjoy them...and please feel free to send us any comments or suggestions!!!
 
Breakfast:
 
Spinach, Feta, Tomato, and Olive Frittata
(This will serve a family of 5 easily.)
 
You will need:
 
1 10oz Bag of Fresh Spinach, Chopped
3/4 Cup Feta, Crumbled
5 Vine Tomatoes, Chopped 
1 1/2 Cups Olives (Black or Kalamata depending on preference), Chopped
1/2 Cup Green Onion, Chopped
Salt, Pepper and Oregano
 
In a separate bowl:
10 Eggs, Cracked and Whipped
1/4 Cup of Milk (added/folded into mixed eggs)
 
Preheat oven to 400 degrees. Heat 3 tablespoons of olive oil on medium-high in a pan. Combine all vegetables in the pan and cook for 3-5 minutes. Add 1/2 teaspoon of salt, 1/4 teaspoon of pepper, 1/2 teaspoon of oregano to taste.
 
In a 9x11 glass baking pan, lightly grease the bottom and sides with olive oil. Add egg/milk mixture to pan.  With a fork or spoon, add the vegetable mixture into the eggs, stirring slightly to ensure the mixture is evenly distributed.
 
Add the feta into the egg/vegetable mix by crumbling it evenly over the dish.
 
Put into the oven for 20-25 minutes, or until fluffy and lightly golden. Allow to cool for 5-10 minutes after removing from the oven. Serve with fruit salad and yogurt.
 
Note: Dietitians and Physicians have recently discovered that eating eggs on a daily basis not only aids in weight loss, it also LOWERS bad cholesterol. Plus, by eating a larger, healthy meal, early in the day, your metabolism starts earlier, and is less likely to crave fatty, salty foods as a replacement later in the day!!!!

Wednesday 3 April 2013

What is the Mediterranean diet, and how is it different from any other 'diet' plan?


The Mediterranean is a region known throughout the world for its rare beauty.  With pristine waters, impeccable beaches and mountainous landscapes, it is only fitting that so much of our modern world seems rooted in its mythology.  The cultures of the Mediterranean are known for the richness of their traditions, particularly the vast and complex histories which contributed to the very making of Western society.  Yet, in light of all of these varied pasts, there seems to be a common thread which ties these countries to one another, and to us: food. 

When looking at a map of the countries which line the shores of the Mediterranean Sea, one is easily awed by the cultural palate presented: Greece, Italy, Spain, France, Israel, Lebanon, Egypt, Turkey...the list goes on and on. And while each geographic region adds its own unique ingredients and methods of preparation, there are a few staples essential to the Mediterranean diet, which have come to define not only the cuisine, but the entire Mediterranean lifestyle. This lifestyle has long been known as one of good health, enjoyment, and longevity. But it wasn't until recently that the science behind the Mediterranean diet came to the forefront of nutrition, particularly in the face of a global health crisis of widespread heart disease, diabetes, and obesity.

In March of 2011, the New England Journal of Medicine published a study begun by Dr. Ramon Estruch, a Professor of Medicine at the University of Barcelona.  In cooperation with physicians and health experts worldwide, a study of 7,447 individuals was conducted, all of whom were overweight, smoked, had diabetes, or were shown to be "high risk" candidates. All participants were put on one of three diets.  The results of the study were so clear, that after 5 years, it was considered unethical to continue testing.  The participants who were instructed to follow a "Mediterranean Diet" saw, across the board, a 30% reduction in the risk factors which contribute to metabolic syndrome (high blood pressure, high blood sugar, unhealthy cholesterol, abdominal fat).  And not only did participants show phenomenal results, they CONTINUED to eat according to the precepts of the Mediterranean diet, long after the study was finished. Now the question is:
    "What is the Mediterranean diet, and how is it different from any other 'diet' plan?"

First of all, the Mediterranean diet is not a "diet".  It simply emphasizes healthier choices, while making food an enjoyable, shared experience. In simple terms, it emphasizes the following:
  • Plant-Based Foods
  • Limited Red Meat
  • Fish/Poultry Twice a Week
  • Plenty of Exercise
  • Replacing Butter with Olive Oil
  • Herbs/Spices Instead of Salt
  • Red Wine In Moderation
  • Eating With Family & Friends

This list is not one of sacrifice. It is about moderation. It is about enjoyment...eating with friends...drinking wine...plenty of exercise (which can include swimming, walking, dancing, etc.).  Anyone reading this list can imagine themselves swimming on the beach all day, and then going out to a beautiful dinner with loved ones. The sensory enjoyment is implicit in each point on the list...the attention to detail, the sense of connection to life and to nature. All of this lends itself to a more holistic sense of well-being, which has substantial effects on one's overall health. 

Speaking of health, individuals who followed the Mediterranean diet, showed lower levels of oxidized LDL (bad cholesterol). By lowering the intake of trans fats and saturated fats, and substituting them with monounsaturated fats like nuts and olive oil, LDL was significantly lowered, particularly in "high risk" individuals.   Mono/polyunsaturated fats such as olive oil and nuts also contain linolenic acid (omega-3s), which lowers triglycerides, decreases blood clots, decreases the risk of a sudden heart attack, improves vascular health, and moderates blood pressure. In addition, extra virgin and virgin olive oil provide the highest protective plant compounds, providing excellent antioxidant effects.  In essence, by simply substituting organic and natural foods for processed foods, one receives much greater benefits to their health, without feeling like they are 'dieting'. 

But there must be a catch...Surely, following this 'natural' diet must be much more costly...

Actually not.  The Atlantic recently published an article about Dr. Mary Flynn, who conducted an experiment with patrons of the Rhode Island Food Bank.  She recruited 83 participants, 63 of whom completed the course. She began by offering 6 weeks of cooking classes on how to follow a Mediterranean or low-fat diet, making meals that were primarily non-meat based (as most low-income households cannot afford it), and could be made in ten to fifteen minutes.  After class, participants were given groceries, with no additional information, and no instructions on what to buy in the future.  They were then followed for 6 months to watch their eating habits.  The results were staggering.  All of the participants who had been instructed how to follow a Mediterranean diet, made 3+ meals a week which followed the diet, and naturally eliminated meat, soda, and dessert. Not only that, participants reported spending half as much on a weekly basis on food, and reliance on food pantries by program participants dropped from 68 to 54%.  Prior to the cooking classes, 48% were food insecure, meaning they reported having no steady access to food. After the classes, that number dropped to 33%.  In addition, although this had no direct relationship to the study, half the participants lost weight.

Given the undeniable validity of all of this information and research, it seems only fair to pass it along.  Whether it is for reasons of health or wealth, the Mediterranean diet, and lifestyle, have something valuable to offer everyone...

And HUB'S is always happy to help you along your way!!!!

Στην υγειά μας (Cheers!)