Greek Dinner Menu & Culinary Tour

Just the thought of Greece makes a lot of people happy - and hungry! But did you know that there are many Greek lifestyle habits that can actually improve your health? 

The Mediterranean nation is home to Blue Zones, and the island of Ikaria, which we will experience whole-heartedly on my upcoming Greek Cuisine, Culture, and Wellness Tour in September 2026 with Indigo Gazelle Tours, is known for being a place where people forget to die! Many believe that it is the quality of life and happy go-lucky attitude among the locals, in addition to delicious and healthful foods that make living so long possible. Register here by June 19, 2026 to join us this fall! 

As I often preach, being physically active and enjoying food with others is the foundation of 

The Mediterranean Diet, whose modern ideologies were based on The Greek Diet, which was deeply rooted in Pythagorean and Epicurean philosophies. Both philosophers hailed from Samos, the other island we will enjoy on our tour. Epicurus himself was known as saying: "We should look for someone to eat and drink with before looking for something to eat and drink." The 4th century BCE  perfectly summed up the Greek notion that hospitality and camaraderie are paramount. 

In addition to the time we'll be spending on the mesmerizing islands, this trip will also enable us to soak in the rich history and mouth-watering culinary delights that Athens has to offer! If you're interested in learning more about the tour...click here for the full itinerary and register here by June 16, 2026 to secure your seat.

Note that at the time of updating this blog there are only 4 spots available.




In the meantime, enjoy this Greek Feast which I created for ABC 7's News Channel 8 in Washington, DC. All recipes below...

Rustic Olive Bread

Even newcomers to baking will love the simple techniques and delicious flavor of this bread. Keep in mind that you can also use all-purpose flour or whole wheat or barley flour exclusively.

Makes: 3 8-inch, round loaves

Ingredients:

1 tablespoon active, dry yeast

1 teaspoon kosher salt

4 cups all -purpose, unbleached flour

2 cups whole wheat four

½ cup pitted Kalamata olives, finely chopped

3 teaspoons extra-virgin olive oil

Preparation:

Pour 2 1/2 cups warm water into the large bowl of a standing electric mixer.  Sprinkle yeast over water and stir until dissolved.  Add salt and gradually stir in both types of flour, until dough pulls away from the side of the bowl. Roll the dough into a 12-inch log. Fill with olives and re-roll, kneading a few times to distribute olives. Shape dough into three 4-inch dome-shaped loaves. Place loaves on a baking sheet. Cover with a kitchen towel and place in a draft-free area to rise. Allow to rise for 1 hour, or until doubled.

Preheat oven to 350F degrees. Uncover loaves and brush with 1 teaspoon olive oil each. Bake for 20 to 30 minutes, or until lightly golden. Let cool slightly, and serve warm. 

Makes 3 round loaves.

Bean, Lemon & Herbed Feta Dip / Pourés lefká fasólia me feta

Did you know that the average Greek consumes approximately 22 pounds of feta cheese a year?  If you are a Mediterranean food fan, this dip will make a great addition to hummus in your repertoire. Note that if storing this dip in the refrigerator, it will have a tendency to firm up. Simply stir in water, a tablespoon at a time, until it becomes the desired consistency before serving. 

Serves: 4

Ingredients:

1 1/2 cups (15 ounces) cooked cannellini beans

1 cup Greek feta, cut into small pieces, or crumbled

Juice and zest of 1 lemon

¼ cup koroneiki extra-virgin olive oil

¼ cup fresh mint, plus extra for garnish

¼ cup fresh oregano leaves, plus more for garnish

Sea salt 

Freshly ground pepper 

Preparation:

Combine cannellini beans, feta, lemon juice and zest, olive oil, mint, and oregano in a food processor. 

Puree, pulsing on and off until smooth.

Taste and season with salt and pepper. 

Greek Cinnamon-Scented Lamb Meatballs/Soudsoukakia

Recipe from The UltimateMediterranean Diet Cookbook.  The Greek word for these long, croquette shaped meatballs is Keftedes. When slowly simmered in tomato sauce, they become Soudsoukakia.  This recipe tastes delicious both ways. If you’d like to serve the meatballs without the sauce, simply grill or broil them until you achieve the desired doneness. I sometimes serve them plain the first night and then simmer the leftovers in tomato sauce the next day. The sweet, spicy aromas of the tomato sauce are so delicious that they entice even those who don’t generally eat lamb meat! You can use veal, turkey, or beef in this recipe as well. 

For the meatballs:

2 pounds (910 g) ground lamb

1 medium yellow onion, quartered

6 cloves garlic, roughly chopped

1 teaspoon ground cumin

1 teaspoon pure cinnamon

½ teaspoon unrefined sea salt or salt

¼ teaspoon freshly ground black pepper

For the sauce:

1 tablespoon olive oil

1 small onion, finely chopped

4 cloves garlic, minced

4 cups (1 kg) tomato purée

Unrefined sea salt or salt

Freshly ground pepper

1 cinnamon stick

Preheat the broiler. Combine the lamb, onion, garlic, cumin, cinnamon, salt, and pepper in a food processor. Pulse on and off until mixture turns into a rough paste. Turn the mixture out onto a work surface. Form 12 meatballs that are about 21/2-inches (6.5 cm) long and 1-inch (2.5 cm) wide in the center and tapering off to blunted tips at each end. 

Place the meatballs on a baking sheet. Brown for about 10 minutes per side, turning after every 2 to 3 minutes. Turn and brown until they are golden on the outside and cooked through on the inside. If the meatballs are finished before the rest of the meal, wrap them in tin foil until needed. 

Make the sauce by heating the olive oil in a saucepan over medium heat. Add the onion and sauté until lightly golden and tender, 3 to 5 minutes. Stir in the garlic and cook until it releases its aroma, about 1 minute. Add the tomato purée, salt and pepper to taste, and cinnamon stick. Bring the mixture to a boil and reduce heat to low. 

Gently add the meatballs to the sauce and turn to coat. Cover, reduce heat to low, and simmer until sauce has thickened by half, about 15 to 20 minutes.

Mediterranean Tradition

These meatballs are often threaded onto skewers and grilled, like kabobs. While shaping them, be sure to keep a bowl of water next to you to wet your hands which helps to make the meatballs adhere to the skewers. Pierce skewer through the middle of them. Thread three keftedes onto each skewer. Shape them around the skewer so that it doesn’t break or fall off during cooking. Do not crowd or push them too close together. Grill over a medium-high heat, turning often, until cooked to an internal temperature of about 160°F (71°C). 

Greek-Style Stewed Green Beans with Dill/Fasolia

Recipe from The UltimateMediterranean Diet Cookbook.   This is a flavorful way of preparing green beans is very popular in Greece. Green beans are a good source of vitamins A and C, and folate. They contain very low acidity, making them a great choice for people on anti-inflammatory diets. This is a quick and tasty way to serve them. They also taste great when added into soups and stews, or blanched and tossed into salads.

1 tablespoon (15 ml) extra-virgin olive oil

1 small yellow onion, diced

4 cloves garlic, chopped

13/4 cup (315 g) diced tomatoes

¼ cup (15 g) finely chopped fresh baby dill

1 teaspoon unrefined sea salt or salt

Freshly ground black pepper

1 pound (455 g) thin, French-style green beans, ends trimmed

1 lemon, cut into 8 thin slices

Heat the olive oil in a medium saucepan over medium heat. Add the onion and sauté until translucent, 3 to 5 minutes. Stir in the garlic and cook for 1 minute.

Stir in the tomatoes, dill, salt, and freshly ground pepper. Bring to a boil over high heat, add the green beans, stir, and reduce heat to low. Simmer for 10 to 15 minutes, or until the green beans are tender. Spoon onto a serving platter and garnish with lemon.

Yield: 8 servings

Mediterranean Tradition

Substitute cauliflower, potatoes, or peas in this easy recipe for a quick and unique side dish whenever needed. 

Cypriot Green Grocer’s Salad with Feta/ 

Choriatiki Salata

Recipe from The UltimateMediterranean Diet Cookbook.  Big, open air vegetable markets are commonplace on the island of Cyprus and in the rest of the region. For people who live too far to reach them, greengrocers usually set up stands or stalls in most neighborhoods. Almost every country in the Mediterranean has this style of salad that is known as Greek salad in the United States. Some cultures may chop the vegetables differently, or add different spices, but the salads themselves are pretty similar. Many cultures also refrain from preparing the dressing in advance, and serve salads with little olive oil and vinegar decanters or lemon slices nearby. 

1 head Romaine lettuce, washed, dried, and cut into bite-size pieces

2 ripe tomatoes, diced

1 baby (Persian) cucumber, or 1/3 English cucumber, sliced thinly on the diagonal

¼ pound (115 g) feta, cubed or crumbled

¼ cup Greek olives, pitted

1 yellow onion, sliced into rings

1 small green bell pepper, cut into rings

3 tablespoons (45 ml) red wine vinegar or lemon juice

Unrefined sea salt or salt, to taste

Freshly ground black pepper, to taste

½ cup (118 ml) koroneiki or laconiko extra-virgin olive oil

Place the lettuce in a large salad bowl. Add the tomatoes and cucumber, and toss to combine. 

Scatter the feta, olives, onion, and pepper over the top in an attractive pattern. Pour wine vinegar or lemon juice into a small bowl. Add a pinch of salt and pepper, and slowly pour in the olive oil while whisking vigorously. Once the dressing is emulsified, pour it over the salad and serve immediately.

Yield: 6 servings 

Mediterranean Tradition 

Clever home cooks in the region usually stretch the leftover meat from meals by adding pieces of chicken, beef, veal, and lamb to salads. In Italy, this tradition is called Insalata del Lunedi, Monday Salad, because it incorporates the leftover meat from the ritual Sunday gathering. 

Spiced Greek Yogurt with Apricots/

Giaoúrti me veríkoka

Recipe from The UltimateMediterranean Diet Cookbook.  In Greece, Turkey, and other Balkan countries, yogurt is a popular breakfast and snack. The combination of cinnamon, citrus, and apricots in this recipe make it so sweet and flavorful, that it can double as dessert. I like to serve it in clear martini glasses for an elegant presentation.

2 cups (460 g) full-fat plain Greek yogurt

1 teaspoon pure cinnamon

1 tablespoon (14 g) unsalted butter

1 cup (130 g) dried apricots

1/3 cup (67 g) sugar

Juice and zest of 1 orange

4 teaspoons sliced almonds or chopped, shelled pistachios or walnuts

2 teaspoons honey

In a medium bowl, combine the yogurt and cinnamon, stirring until incorporated. Heat the butter in a medium skillet over medium-high heat. When the butter melts, add the apricots and toss to coat. Add in the sugar, stir, and reduce heat to medium-low. Allow to cook until the apricots begin to caramelize and plump up, 6 to 8 minutes.

In the meantime, divide the yogurt into 4 serving glasses. When the apricots are ready, deglaze pan with the orange juice. When liquid is almost completely absorbed, stir in orange zest. If sauce doesn’t immediately thicken, allow it to simmer, uncovered, over low heat until it is mostly evaporated, 5 to 8 minutes.

Divide the apricot mixture on top of the yogurt in the serving glasses. Top with 1 teaspoon nuts each. Drizzle with ½ teaspoon of honey each, and serve.

 

Yield: 4 servings

Mediterranean Tradition

Yogurt is often used as a substitute for cream among the more health-conscious people in the region. This recipe, even though healthful, has the same smooth and creamy texture as the traditional, yet more fattening, cooked cream desserts. 

After dinner, you just might be inspired to do a little Greek dancing yourself! And if you'd like even more Hellenic inspiration, check out my Tour partner Alex Safos' video on Ikaria....