Like most plant-based diets, the Mediterranean diet is considered to be the healthiest for overall good health and wellbeing. See my sources of inspiration, Markos Dymiotis, a keen advocate of the Mediterranean diet plus Dr Catherine Isiopoulos, professor and pro-Vice Chancellor at Murdoch University, Perth, WA.

Meals are seasonal and based on what is edible produce growing in the garden. At the moment in temperate Melbourne mid-summer it’s Greek horta or vlita – more commonly known as amaranth. Western Europeans grow amaranth for its grain, harvested after the crimson feathery plumes go to seed; however, the Greek peoples of the Mediterranean, particularly Greek Cypriots, favour the greens, which are cooked like silverbeet or English silverbeet. The green variety of vlita produces the more highly favoured green leaves over the purply-green leaved variety.

Thanks to my Cypriot friend Mira who supplied me with the vlita plants: once these short-seasoned summer growing, self-seeded plants are established in your garden they will emerge each year in the early days of summer (mid-December in the southern hemisphere, mid-July in Mediterranean Cyprus).

Purple-leaved variety of vlita. Note plume of purple-coloured plume

Remove inner side shoots only to allow the main plant to continue to grow further side shoots for continuous harvesting throughout the summer

Chop up leaves and stems roughly and cook in small amount of boiling water for 3-5 minutes until stems are tender and leaves are wilted. The cooking water residue is rich in plant-based (non-haem iron ) nutrients so drink or add to stock.

To accompany our vlita, Jan cooked up some lamb mince koftas (recipe below) and I made some Tabouli (recipe below)

RECIPES

Lamb Koftas (serves 2)
Ingredients
250g lamb mince
1/2 small onion, chopped finely
1 garlic clove, chopped finely
1/2 tsp each of cumin, sumac, oregano
1/4 tsp cinnamon
parsley (curly or Italian), chopped finely
pepper and salt, to season

Method
1. Knead and mix together to form six small-sized cigar-shaped koftas- approx 6-7cms.

2. Shallow grill with a small quantity of olive oil on a hot griddle pan for around ten minutes (5 minutes each side) until no sign of pink in the centre.
Tabouli (serves 2 for mains, 4 as sides)
Ingredients
1 cup burghul (coarse)
1 cup parsley * (I use curly-leaved; Italian is fine too- whatever you have in your garden) – well washed, drained and chopped finely
1/2 cup mint * well washed, drained and chopped finely
2 medium-sized tomatoes, chopped roughly into 1 cm pieces
1 fresh lemon, juiced
1/2 cup EVOO Extra Virgin Olive Oil
Optional: 1 small piece 1-2com preserved lemon (well rinsed, chopped finely)
1/4-1/2 tsp clove, sumac (ie sweetish middle eastern spice of your choice)

Method
1. Pour boiling water over burghul and allow to soften for around 30 minutes, rinse and then drain (see middle photo).
2. Mix gently the drained burghul with the herbs, spices, pepper and salt to season (note: if using preserved lemon, you may not need additional salt) EVOO and lemon juice, to taste.
3. Allow to rest for 20 minutes, mix gently and taste for seasonings before serving chilled or at room temperature; your preference.

* Note – chop herbs by hand to retain shape as processed herbs become mushy

We served our Mediterranean-inspired Summer Meal with pita bread, avocado, tzatziki (cucumber and yogurt dip) and hommus