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!

Materials
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

A professor advises: Olive oil, exercise and Mediterranean diet against the corona virus

The Professor of Immunology at the University of Jaén José J. Gaforio offers us a practical guide how to deal with the confinement situation at home and how to fight against coronavirus. Essential weapons in this guide are extra virgin olive oil consumption and exercise at home.

Our immune system is responsible for fighting the virus. Consequently, enhancing our immune defense is important for the treatment of the virus, as immune suppression is known to increase the risk of a more serious form of infection. Proper nutrition can help improve the immune system. What should we do about it?

• Follow the Mediterranean diet enriched with extra virgin olive oil, scientific evidence suggests that this way you will stay healthy and fit. The consumption of olive oil increases the number of human cells involved in the body's defense.
• Check the amount of food you eat.
• Priority for foods of plant origin to those of animal origin. Beets, celery, artichoke, eggplant, broccoli, zucchini, spinach, asparagus, leeks, mushrooms, carrots and peppers should be part of your diet.
• Eat seasonal, local and fresh foods.
• Eat salads that include lettuce, tomato, olive and onion, among others. It is important to treat the salad with virgin olive oil and vinegar, not with sauces that normally have an excessive amount of calories.
• Be careful with the salt. Pepper can be a good alternative.
• Fruits are the dessert option, do not skimp on desserts that are usually high in sugar.
• Eat meat in moderation.
• Eat fish, which is highly advisable with cold water fish such as salmon or trout, for example.
• Legumes are highly recommended.
• Use spices to taste the food.
• Now that you have more time, go to the kitchen and dare to make new dishes. If you have children involved in making food, it can be a great time to share with them and teach them good eating habits. All family members must be involved.
• Do not order ready-made food for the home. Cook! Make it like a hobby.
• No fried foods.
• Avoid processed and pre-processed foods that require a minimum preparation time before consuming.
• Enjoy your family food now that you can, giving it the time it deserves and creating a warm and enjoyable atmosphere.
• Keep adequate hydration, water and herbal tea are recommended.
• Always use extra virgin olive oil as the only source of fat in cooking.
• Finally, do some home exercises that you can share with the rest of the family. It is important to do activities together, they can be very enjoyable moments to play.