Anchovies in the oven a la Grecque

Today, Sunday, July 3, 2022, we made a very tasty and nutritious Mediterranean recipe. Cooking was done here at our campsite with our extra virgin olive oil as follows:

Cut, grate and drain a kilo of tomatoes. Cut 4 large onions into slices. cut 2 garlic cloves into slices. Put 1.5 kg of anchovies (for 4 people), from which we have removed the head, in a large pan. Add the grated tomato and salt. Add 1 teaspoon of sugar. Then spread the garlic and onions. Add oregano and then pour a large cup of extra virgin olive oil.

Bake at 180 degrees Celsius (or 356 Fahrenheit) for about 45 minutes!

Bon appetit.


The Materials used are as follows:
1,5 kg Achois (remove the heads!)
1 kilo of tomatoes
4 large onions
2 cloves garlic

1 teaspoon sugar

1 big cup extra virgin olive oil

Vasilis and Vassilis Kanatas
July 03, 2022

Cod croquettes

From Kathara Deftera or “Clear Monday” (this year on the 7th of March), when the carneval ends, most Greeks do not eat meat until Easter Sunday (April 24) according to the customs of Greek Orthodox Church. This process is called “Sarakosti”.

So most Mediterranean recipes of this period contain herbs, fish and seafood.

Today we will make cod croquettes in the pan. The execution of the recipe was done by Mrs. Voula. The taste is truly unsurpassed!

As you can see in the short video, the process is as follows:

Put in a bowl 250gr. Soda water. Add salt and pepper. Add 250 gr. Flour and mix very well with a large spoon until all the blisters are gone. Add parsley and then 2 tablespoons of our olive oil "mer des oliviers de Delphes". Mix well and then add 600 gr. Cod cut into small pieces. Cod must be salted and well desalinated. Usually we buy the salted cod 2 days before we cook it. Within these two days we put it in a bowl of water, which we change 3 times a day.

Mix the mixture well and add 120 gr. Olive oil in the pan. When the olive oil burns, add the croquettes one by one and in 4-5 minutes turn them so that they are cooked from the back. When they turn brown they are ready!

Bon appetit!


Soda water: 250 gr



Flour: 250 gr


Olive oil: 2 tablespoons

Cod in small pieces: 600 gr.

Delphi, March 11, 2022

Black mussels with olive oil and lemon

Today, Saturday, February 19, 2022, we went to Galaxidi where we bought 1 kilo of black mussels from the mussel farm. We got a fresh lemon from our neighborhood lemon tree and together with our extra virgin olive oil we went to Ersi's house to cook.

the mussels must be fresh for the recipe to succeed! We clean them and remove their beard just before we cook them. Rinse them well with water.
In a medium saucepan put about 50 gr. Olive oil on very high heat. Once the olive oil is hot, add the mussels. Grate a clove of garlic, add pepper, oregano, lemon and again 30 gr. Olive oil. Close the lid and leave for another 5-10 minutes until the mussels open! Turn off and serve with a little chopped chives.

Materials for 2 people:
1 kg of black mussels
100 gr. Pure virgin olive oil
1 lemon
1 clove garlic
a little chives
(salt is not needed because mussels come from the sea!)

Vassilis and Ersi and Vassilis (!)
February 19, 2022
(Ersi's cooking site:

Beef shank with mushrooms in the hull

Beef shank with mushrooms in the hull! Today, Thursday, February 10, 2022, the Mediterranean diet provides a dish with meat! So my wife Anna and I decided to make a veal knuckle in the hull with mushrooms, wine and olive oil from Wednesday night. The food was prepared for Thursday's lunch! I went to the candle shop and got 1 kilo of beef shank! The amount I describe below is enough for 4 people and is served with boiled rice or potatoes. The recipe is executed as follows: Cut the knuckle into 10 pieces and put it in the hull. Add 1 medium onion, coarsely chopped. 4 cloves garlic in 4 pieces each. Half a kilo of mushrooms, salt, pepper, thyme and half a glass of white wine. We covered the hull and put it in the oven with air at 180 degrees Celsius for 75 minutes. When we take the hull out of the oven, we add ½ a cup of extra virgin olive oil.

The Materials used are as follows:
1 kg beef shank
1/2 kilos of mushrooms
1 onion
4 cloves garlic
½ glass of white wine
½ a cup of olive oil

Vassilis Kanatas
February 10, 2022

Mediterranean breakfast 1: Bread with olive oil and honey (mixture)

Another simple breakfast recipe from Delphi for today but also for every day !!
It has the taste of fresh olive oil and the sweetness of honey!
We take a slice of bread around 40gr.
Pour 2 tablespoons of honey into a bowl.
Add 1 tablespoon olive oil (with separate spoon)
Stir until the mixture is homogenous (with the spoon that we put the honey)
Spread on the bread! Ready!


1 slice of multigrain bread
2 tablespoons honey
1 tablespoon extra virgin olive oil.

Vassilis Kanatas
Delphi February 5, 2022


Almost everyone knows how to make tzatziki! Here we do a repetition of the recipe!
Grate a peeled cucumber and let it drain for 15 to 30 minutes! For best results, squeeze it to remove the juices!
Pour the yogurt in a bowl, add the cucumber, grate 2 to 3 garlic, finely chop a little dill and put it in the bowl. Add 1 cup olive oil, a teaspoon of vinegar, salt and pepper. Stir !! Ready.


Or a kilo of strained yogurt
1 cucumber
a little dill
1/3 to 1/2 cup olive oil
1 teaspoon vinegar
1 teaspoon salt

Vassilis and Vassilis Kanatas
Delphi January 28, 2022

Spinach with rice and tomato sauce

Today, Wednesday, January 19, 2022 in Greece, we eat legumes or vegetables! For those who follow the articles with our recipes it is known that the order in which we cook and eat food in Greece follows a holistic logic adapted to the needs of the human body and the consumption of beneficial fats such as extra virgin olive oil in combination with many vegetables. Rarely do we eat meat!

Our food today is Spinach with red tomato sauce. This Mediterranean recipe is short. The materials used for 4-5 people are at the end of the article. The recipe was executed by my mother-in-law Voula.
Here is the recipe:
Cut the large onion, garlic and leek into small pieces. Cut the carrot into 8 slices. Saute them all together in 3 tablespoons of olive oil.
When they soften, put a spoonful of tomato paste. Grate the 2 tomatoes and throw them in the pot. Let them boil for about 15 minutes.
Reduce the heat to medium and add the spinach (coarsely chopped). Press it to sit and close the lid. When the spinach is well set, stir and add the rice. After 10 minutes, add the dill (chopped), the lemon juice and the lemon zest, salt and pepper.
When the rice is done, turn off the heat and when the boiling is over, add 1 cup of extra virgin olive oil.
Bon appetit!

for 4-5 people
1 kg of spinach
Or a cup of glazed rice
1 large dried onion
1 leek
1 clove garlic
1 bunch of dill
2 tomatoes made
1 tablespoon tomato paste
½ lemon (juice and zest)
a cup of extra virgin olive oil

Vasilis Kanatas
Delphi, January 19, 2022

Mediterranean breakfast: Bread with oil, cherry tomatoes, feta and oregano.

Implementing today's recipe for our breakfast is really easy!
We can make it every day before work. It keeps us full for several hours and is full of vitamins and healthy ingredients!
We take a slice of bread around 40gr.

Add enough olive oil (about 5 to 10g, ie 1 to 2 tablespoons)
Add 1-2 cherry tomatoes
cut a thin slice of feta cheese!
Finally add a little oregano
A delicious and nutritious recipe of the Mediterranean diet!

1 slice of multigrain bread
10 gr. Oil (1 to 2 tablespoons)
2 cherry tomatoes
a thin slice of feta cheese

Vassilis Kanatas
Delphi January 15, 2022

Giouvarlakia, a wonderful Mediterranean dish from Greece

Today, Thursday, January 13, 2022, the Mediterranean diet requires MEAT! So after I asked my little son what he prefers to eat, he chose GIOUVARLAKIA! What good luck to all of us!
I went to the boucher and got 1 kg of minces beef, minced only once! The amount I describe below is enough for 4-5 people.
Then I went to the house where my mother-in-law Voula reverently executed the recipe:

She put the 1 kg of minced meat in a bowl and added half a cup of glazed rice, a bunch of chopped parsley and ½ a bunch of chopped mint, an egg, the juice of a lemon, salt, pepper.
She kneaded them all together for a few minutes until the dough was firm.
Then she made about 25 pieces of rounded pieces out of the mix, they are called Giouvarlakia, about 3,5 to 4 cm in diametre (see the size in the video!).
Then she put water in a medium pot halfway through and add a whole peeled potato and a large carrot cut into 10 pieces. She added salt and pepper and put them on the fire.

When the water has boiled, she added all 25 giouvarakia carefully and lowered the heat so that they simmer for about 50 minutes.
At the end she turned the heat off and when the boiling was completely stopped she added half a cup of extra virgin olive oil of this year's harvest (preferably mer des oliviers de Delphes!) and the juice of about ½ lemon.
A last advice: If there is a lack of water during cooking, we can add a little (but hot)!
Serve as soup!

The Materials used are as follows:
For 4-5 people

1 kg of minced beef
½ a cup of glazed rice
1 bunch of parsley
½ a bunch of mint
1 egg
1.5 lemon
1 medium potato
1 large carrot

Vassilis Kanatas
Delphi 13 January 2022

Traditional fish soup from Delphi

Today, Tuesday, January 11, 2022, it is very cold here in the area of Delphi, so we as a family decided to make a fish soup. As is well known, every Tuesday the Mediterranean diet that we strictly follow here in Greece requires fish for lunch. This food contains a lot of omega-3 fats, proteins, vitamins, minerals and olive oil with unsaturated fats.
At 8:00 in the morning I was at the fishmonger of my neighborhood in Itea Fokida and I bought a fresh cod 1.2 Kilos, I also bought 250 gr. Small stone fish for fish soup as well as 200 gr. Small shrimp for more flavor! This amount is enough for 4-5 people.

The recipe was masterfully executed by my mother-in-law as follows:
Put in a large pot: 3 medium onions and a bunch of celery together with celery leaves, cover them with water and boil them for 30 minutes on medium fire. According to her, onions and celery need more time than other vegetables!
Then add the remaining vegetables, that is, 4 small whole potatoes, 3 medium carrots cut into 5 pieces each, one garlic, salt, pepper and the juice of one lemon. Boil them all together (with the previous ones) over medium fire for another 30 minutes.

Then she put the fish (cut in half) together with the stone fish. Boil it for just 20 minutes on high fire (about 10 minutes after putting the fish, toss the small shrimp).
Turn off the heat and just before serving, pour 80 gr. extra virgin olive oil about.
The result was amazing! Try it!

Photos and video are from today's table!

The Materials used are as follows:

For 4-5 people

1.2 kilos fresh cod
250 gr. Small stone fish for soup
200 gr. Small shrimp
3 medium onions
a bunch of celery together with celery leaves
4 small whole potatoes
3 medium carrots
one garlic
juice of 1.5 lemon

Vassilis Kanatas
Delphi January 11, 2022