A Mediterranean delight almost as fast as you can say opa!

I’ve spent the last 25 years cooking in restaurants, so I know a thing or two about preparing gourmet meals fast. In just 5 minutes, I can have Peppered Lamb Chops with Roasted Red Bell Pepper and Feta Couscous on the table and ready to eat! And you can, too.

Here are a few tips you can use in the kitchen to save time while preparing your Grecian feast:

• Bring your water for the couscous to a boil and pre-heat a large sauté pan for the lamb chops before you begin cooking. In my experience, working with pans (or ovens!) that are not pre-heated to the proper temperature can lengthen your cook time—and result in a less-than-delicious dish, so be patient at this important step.
• Add whole, unpeeled garlic cloves to your pan as you sear the lamb chops. By leaving the garlic unpeeled, we can add flavor fast while protecting the cloves from burning at this high temperature.
• Use a handy electric spice grinder to grind your peppercorns (you can also use a manual pepper mill in a pinch). Having the right tools at hand can really cut down on your prep time, so invest in small electrics that you think you’ll use often—you’d be surprised at what a big difference this can make!

If you have a few extra minutes, try making your own roasted red peppers—I love to do this, and it’s actually really easy! First, place your oven rack about six inches from the top element and turn your oven to the "broil" setting. Place your washed peppers on a rack under the pre-heated broiler and char them until the skin is a little burned; this will take about four minutes. Turn the peppers two more times, for a total of 12 minutes. Once the peppers are nice and charred, put them in a lidded glass jar to steam for about 10 minutes. Next, simply peel off the skin under cold running water and remove the seeds—now, you’re good to go!

Next month, our journey continues to the Middle East. The combination of the zesty spices and interesting ingredients commonly used in this region’s cuisine really wakes up the palette, and I’m excited to create a flavorful feast using Near East’s Toasted Pine Nut Couscous! On June 1, log on to aroundtheworldin5.com and see what I’ve cooked up.

Kalh orexh (Green/English translation: Have a good appetite!),

Chef Bowen

A Mediterranean diet… or a Mediterranean feast?

With the wonderful flavors of Italy still in my mind, this month, I’m set to explore other cuisines in the vast Mediterranean region. When many think of Mediterranean fare, Italian and Greek foods instantly come to mind. But the truth is, many countries lie on the shores of the picturesque, deep-blue Mediterranean Sea—and all have their own interesting and unique culinary history and traditions. From Algeria and Morocco to Spain and France, and from Italy and Greece to Egypt and Turkey … you can begin to imagine the diversities in culture and diet.

Despite the many nuances in flavors, most of the people of the Mediterranean share a similar diet structure. There’s a high emphasis on healthy fats, as found in olive oil, nuts and seeds. Consuming plenty of fresh vegetables and fruit (especially for dessert) is important. Legumes, moderate amounts of dairy products, fish, and in lesser quantities, meat, are the go-to sources of protein. The occasional glass of red wine is enjoyed. And last—but certainly not least—grains (like couscous) round out the diet.

Sounds healthy, right? It is. In fact, many scientific studies over the years have proven the link between this type of diet and heart health. Monounsaturated fats, Omega-3 fatty acids (found in fatty fish) and fat from plant sources, such as flax seed, are all heart-healthy fats! All of this, combined with smaller portion sizes, is a smart way to eat—which is why many North Americans have now assimilated this type of diet into their health-conscious lifestyle.

Just like our Italian friends, the people of the Mediterranean savor their food—and emphasize quality over quantity. Think of a luscious olive oil drizzled over a slice of crusty bread, a zesty marinated artichoke or red pepper, a nibble of creamy and delicious gourmet cheese—and let’s not forget the perfect saltiness of a ripe kalamata olive… yum. Only a couple of bites, and you’ve not only dazzled your palette, but also satisfied a craving. Fresh, flavorful … fantastic! You’ll be swept away with every bite.

And speaking of being swept away, just wait ’till you try my Peppered Lamb Chops with Roasted Red Bell Pepper and Feta Couscous! This recipe was inspired by the cuisine of Southern Greece (the island of Crete, to be exact) and features savory lamb and fragrant oregano, which is grown in the mountains.

In my next post, I’ll share some great tips for preparing this Mediterranean feast with ease. And next month, our culinary adventure continues in the Middle East—so get your palates ready to experience another authentic international recipe featuring Near East’s delicious Toasted Pine Nut Couscous!

Kalh orexh,

Chef Bowen