Chef It Up with Peter Minaki

Often referred to as “Kalofagas,” which is Greek for “gourmand,” Peter Minaki writes on his popular Kalofagas food blog (Kalofagas.ca). Based in Toronto, Canada, he teaches cooking classes, provides catering, and creates restaurant popups at venues around the city to share flavorful and mouthwatering Mediterranean-style recipes. In his latest cookbook, The Everything Green Mediterranean Cookbook (Simon & Schuster, 2021), Minaki takes the Mediterranean diet to the next level of health with 200 plant-based, whole food recipes to get you feeling your healthiest. The Mediterranean diet centers around fresh vegetables and fruits, whole grains, olive oil, seafood and lean meats, and nuts and has been the most popular diet for reducing harmful inflammation, avoiding diseases, and losing weight. Already one of the best diets on the planet, there is a way to increase the benefits—by simply removing most or all meat and animal products.

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Peter Minaki’s Spring Vegetable Soup

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Cooking Tips:

1. Preparing meals in advance is an easy way to keep on track, and it makes life easier during a busy week. Spend time on the weekend selecting a few recipes to make in advance. Cold salads, soups and stews are all excellent make-ahead options.

2. Mediterranean cuisine uses a variety of herbs and spices. Whenever possible, it’s best to use herbs in their fresh state.

3. Have a variety of green and black olives in your pantry. They are wonderful for garnishing salads, making dips or just eating as a snack.