1 or 2 hard boiled Eggs
1 Uncooked Egg
1 eight oz. Can red Salmon
1 C. Rice cooked
½ Tsp. Dried or fresh Oregano
1 Tsp. Dried or fresh Parsley
2 to 3 C. Bread Crumbs
Olive or other Cooking Oil

Cook 1 cup rice in boiling water 12 minutes, drain and set aside in large bowl, allow to cool.

Add chopped hard boiled eggs, herbs, salmon shredded, pepper and salt to taste. Blend into paste consistency, place in refrigerator for an hour to cool and set.

Shape into small balls, roll in beaten raw egg then bread crumbs and cook in oil, drain on paper towels then serve.

These tasty treats make a fulfilling dinner, most often served in Italy with fresh or stewed tomatoes, or tarter sauce, sometimes a slice of lemon.

Potato Salad Greek Style

Hearty and healthy quick-fix familiar old-world food fare with a brand new flavor, perfect for those Mediterranean diets that cardiac physicians recommend. Cost: $1.68 per person

1 to 2 lbs potatoes (leave skins on)
1 C. Low 2% fat yogurt, (Greek yogurt now easily available preferred)
½ C. Onion (finely chopped)
1/3 C. Olives (chopped)
1/3 C. Celery (finely diced)
1 tsp. Lemon zest or juice
1/3 Oregano (dried or fresh)
Pinch of dried or fresh parsley
1/2 cup Feta cheese (grated)
Pepper and Salt to taste

Cook potatoes, cool then dice and place in large bowl with all other ingredients and serve. Also excellent, even better the following day as flavors merge.

Nutrition per person
Calories: 203
Fat: 3.4g
Saturated Fat: 1.3g
Trans Fat 0g
Cholesterol 4mg
Sodium 223 mg
Potassium 692mg
Carbohydrates: 42
Fiber 4g Sugar: 5g
Protein 9g
Vitamin A 5%
Vitamin C 42%
Calcium 3%
Iron: 4%

One of the best seasonings that flavor foods and up more then health, increased longevity are nuts and seeds.

Heart Health has been scientifically founded on adding nuts to your diet. It's one of the six foods people who live long consume on a regular basic.

Top Choices 

Pistachio Nuts

Fax Seeds (whole)

Sunflower Seeds

Pumpkin Seeds

Pine Nuts

Yes, Pine Nuts can be pricy however they can also be found on sale during coming fall months at much less cost.

Pumpkin Seeds will be literacly free next month as we and our neighbors carve Halloween decorations.

Pumpkin Seeds are prize seasoning when added to baked goods. They're also easy to simply fresh roast for a snack. Once cooked they store well for long shelf life awaiting opportunity to season winter veggies, main dishes and some drink recipes we have coming up. 

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