Author: Claudia Hanna

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Say no to the sweet stuff when quenching your thirst

Ayran is an all-natural drink made with Greek yogurt, salt, dried mint and water. Photo courtesy Claudia Hanna

We’ve all heard it before: We need to replace all those lost electrolytes with…a sugar-infused “sports” drink (whatever that means)? But there is a healthier alternative to that sugar-laden drink that those in the West consider critical in replacing all those lost electrolytes.

Before we begin, though, let’s break down the story of electrolytes. According to WebMD, electrolytes are minerals in your body that regulate blood pressure, the body’s water content and our nerve and muscle function. We lose electrolytes through normal, daily activities. However, when we perspire, we lose electrolytes at a faster speed. Now, here’s the fun part: which minerals in our blood system makeup these oh-so-important electrolytes? Sodium, potassium, calcium and bicarbonate.

Notice that sugar is missing from that list. So, can someone please explain to me why we give our kids a whopping 56 grams (or 20 percent of the RDA) in a 32-ounce bottle of Gatorade? (Sucrose syrup and glucose-fructose syrup are two of the three first ingredients.) May I suggest an alternative thirst-quencher, with organic, healthy roots that is easy to make and involves only a handful of ingredients?

For my family, summertime in the Mediterranean means long, hot summer days at the beach or pool, cooling off with a tall glass of homemade ariani (Greek) or ayran (Turkish).

What is ariani/ayran? 

I learned about ariani while living in Cyprus. When the heat soars, the younger generation of moms reach for juice boxes and ice cream to hand to their kids. However, the older generation pulls out the yogurt and the blender. They know how to quench their thirst naturally and organically using an age-old method.

Ariani is a refreshing summer drink made from diluted Greek yogurt, salt and dried (or fresh) mint. It originated in Turkey and is served all over the country. From five-star hotels to fast-food restaurants and everything in between, ayran is a national drink in Turkey. During the Ottoman Empire, the drink was introduced to other lands, and is now widely consumed in Greece, Lebanon, Iran and beyond.

Slightly salty rather than sweet, it may take some getting used to. But it’s worth it. Here’s a comparison of Gatorade versus ayran:

Nutritional/mineral content Gatorade (8 ounces) Ariani/Ayran (8 ounces)
Calories 50 42
Sugar 14 grams 3.2 grams
Sodium 110 mg 191 mg
Potassium 30 mg 141 mg
Calcium – 106 mg
Protein – 10 grams

Notice any differences? Aside from calories and sugar content, Gatorade falls far below Ayran’s nutritional/mineral content. Please note: This is only for an 8-ounce bottle/glass of both Gatorade and Ayran. Most Gatorade bottles come in 20-plus ounces, so please do the math.

There’s no comparison: Ayran is a natural, healthier alternative to Gatorade—it’s also super simple to make.

Recipe: Make your own Ayran

Ingredients

  • ½ cup Greek yogurt
  • 1 cup water
  • Salt to taste
  • Dried mint, if desired

Add ingredients in a blender and mix together for a couple of seconds. Serve over ice.

Kefir versus ayran/ariani

Some often confuse the recently “discovered” super-drink kefir with ayran. However, they are not the same. Ayran is made from Greek yogurt that has been diluted with water, add a touch of salt (to taste) and blend. It is generally served chilled or over ice. Kefir, on the other hand, is made from kefir “grains” (a yeast/bacteria starter) that resemble tiny cauliflower. Kefir is made from milk rather than yogurt. Personally, I find ariani easier to drink than kefir. In the West, many people add sugar or fruit syrups to the kefir. Otherwise, kefir may be considered a bit too sour, bitter and strong. Ayran, alternatively, has a diluted yogurt taste. If you like yogurt, you will probably likely like the taste of ayran.

 

Claudia Hanna earned a bachelor of arts in economics and foreign affairs from the University of Virginia and an MBA in corporate finance from Emory University. She was a management consultant for years before trading power suits for flip-flops and beach sarongs for a simpler, healthier life in Cyprus. She now writes her own blog, Live Like a Goddess.com, and is working on her book, Live Like a Goddess: Discover Your Inner Aphrodite.

 

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Living

Local couple brews up idea for hibiscus tea

Ali and Meryem Erarac created their hibiscus tea as a healthy alternative to sweet-infused drinks.

Fourteen years ago, Meryem and Ali Erarac moved from Turkey near the Marmara Coast to Charlottesville so that Ali could earn his MBA at Darden  School of Business. Meryem, a biologist by study and trade, enjoyed the relative quiet and greenery here. Within a few years, Ali graduated, landed a job at General Electric Finance, and Meryem gave birth to their son, Furkan. One day, Meryem brought a tray of homemade baklava, a well-loved dessert from her native country, to Furkan’s school, and an idea was born. The tray was devoured in less than 30 minutes, and people asked Meryem for more. Within the first year, Meryem sold trays of her baklava at Whole Foods and at City Market.

Origins of hibiscus tea

According to hieroglyphs, hibiscus flowers have been steeped, brewed and drunk for thousands of years. They are indigenous to the warm, fertile lands adjacent to the Nile River. Interestingly, while the hibiscus flower is grown all over the world, not every hibiscus flower can be brewed into an edible, drinkable tea—only the dark-red hibiscus variety has the properties needed to make this tea. It is indigenous to North Africa, specifically Egypt, Sudan and Ghana, and across the Caribbean, where people have been drinking hibiscus for hundreds of years.

The idea for hibiscus tea came from then-5-year-old Furkan. On one of those hot, steamy summer Charlottesville days at City Market, Furkan wanted to buy lemonade from a nearby vendor. But the entrepreneurial spirit was in his blood—Furkan wanted to buy and sell his own lemonade. Meryem relented, but the lemonade was far too sweet for her liking. It was about this time a UVA professor and friend introduced Meryem to hibiscus leaves and tea.

Rather than have her son drink artificially flavored lemonade, Meryem began to brew hibiscus tea at home. The result was a thirst-quenching, ruby-red-colored drink that was all natural and delicious. Soon, Meryem and Ali began experimenting with different, all-natural flavors to infuse their tea.

Health benefits of hibiscus tea

There are many health benefits of hibiscus tea. To name a few: This calorie-free herbal tea is full of antioxidants, is a natural diuretic that helps to lower cholesterol, ease digestion and increase the metabolic speed in which we break down foods in our digestive track. It’s also rich in vitamin C and magnesium.

 

Pure Hibi currently has six flavors to choose from:

• Original

• Mint-infused

• Ginger-infused

• Vanilla-infused

• Cinnamon-infused

• Cinnamon-infused, sugar free

Pure Hibi hibiscus flower tea can be found at Whole Foods, Revolutionary Soup, The Market at Bellair, Nude Food, Sticks Kebob Shop (Preston and Pantops locations), Greenwood Gourmet Grocery in Crozet, Hunt Country Market and Deli in Free Union, Salt Artisan Market and more.

Claudia Hanna earned a bachelor of arts in economics and foreign affairs from the University of Virginia and an MBA in corporate finance from Emory University. She was a management consultant for years before trading power suits for flip-flops and beach sarongs for a simpler, healthier life in Cyprus. She now writes her own blog, Live Like a Goddess.com, and is working on her book, Live Like a Goddess: Discover Your Inner Aphrodite.

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Living

Mediterranean Corner: I heart pomegranate (molasses!)

In the Mediterranean, pomegranates weigh down the thin branches of their tree and split open, showing their ripeness. Photo by Claudia Hanna.

You are probably familiar with the powerful antioxidant punches of the almighty pomegranate. Loaded with phytonutrients, pomegranates lower cholesterol and blood pressure, and increase the speed of heart blockages. They are also packed with fiber, vitamins C and K, and folate.

In the Mediterranean, October is the month of pomegranates. With pomegranates weighing down the thin, sharp tree boughs, their flowery, fragrant scent fills the air. The edible seeds burst to break free from the fruit’s thick skin.  If you happen to catch the splitting pomegranates too late, it can cause a real mess under the tree. The sticky, sweet sap stains terraces and wrought iron furniture. But that same sap is straight-out delicious. In the Mediterranean, when bags upon bags of pomegranates are collected from a single tree, we can make our own molasses by slowly cooking the pomegranate seeds down with water and sugar. We use this sap (let’s start calling it molasses or syrup) for centuries year-round. I am excited to now see this tasty condiment lining our grocers’ shelves in increasing frequency.

While pomegranates are the fruit of the fall, pomegranate molasses really comes into its full use in the spring. Pomegranate molasses is the single secret weapon to enrich your favorite salad, vegetable or meat marinade. Slightly tart, slightly sweet, it’s the perfect combination for a tangy twist to your favorite meal (think lamb). The complex flavors of pomegranate molasses have many uses.

Below are some of my favorite uses of pomegranate molasses.

  1. Homemade salad dressing. The secret to a subtle, sweet, rich salad dressing is a good-quality extra virgin olive oil and pomegranate molasses.
  • 1 part extra virgin olive oil (my favorite is Trader Joe’s California Estate Extra Virgin Olive Oil)
  • 1 part balsamic vinegar
  • 1/2 part pomegranate molasses
  • Juice from a quarter of a lemon
  • Salt to taste

Whisk and pour over your favorite greens for a sweet and savory salad dressing. I promise: You will ditch your favorite bottle of Kraft after trying this one.

  1. Vegetables before grilling. Add a twist of sweet to your favorite veggies without a lot of excess calories. Brush a hint of extra virgin olive oil mixed with a few drops of pomegranate molasses on vegetables before they hit the grill for a burst of flavor. Portobello mushrooms and sliced eggplant, with their earthy notes, are particularly well-suited for a few drops of pomegranate sweetness.
  2. Meat marinades. For your favorite homemade kebabs, massage yogurt, garlic, salt, pepper and pomegranate molasses into lamb, pork and chicken. Marinade for at least 30 minutes to allow all the yummy sweetness to penetrate before grilling.
  3. Whisk a spoonful into some iced tea. Feel free to play with this one. I love a good spritzer in the hot summer months. For just a little bit of sweet without all the pucker, add a teaspoon (or less!) of pomegranate molasses into a homemade iced tea or some soda water for a light, refreshing taste.

Play with this versatile condiment and add a hint of complex, earthy, sour, sweet tones to your favorite meals, salads and drinks. But take heed: Not all pomegranate molasses is created equally. Some molasses is made with refined sugar to make it unnaturally sweet for the Western palate. Look for pomegranate molasses with sugar as no higher than the third ingredient on the list. A couple of brands I buy are Sadaf and Cortas, both can be found at Foods of All Nations.

Claudia Hanna earned a bachelor of arts in economics and foreign affairs from the University of Virginia and an MBA in corporate finance from Emory University. She was a management consultant for years before trading power suits for flip-flops and beach sarongs for a simpler, healthier life in Cyprus. She now writes her own blog, Live Like a Goddess.com, and is working on her book, Live Like a Goddess: Discover Your Inner Aphrodite.

 

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Living

Mediterranean Corner: mint condition

Mint is added for flavor and color to most Mediterranean dishes, and to relieve an assortment of ailments.

I grew up in the Shenandoah Valley and went to UVA (wahoo-wah!). Between the summers of my third and fourth years, I landed a summer internship that would change my life. It was on the island of Cyprus, the third-largest island in the Mediterranean. While there, I fell in love with the natural, wild ways of this ancient society. Their bronzed skin gleamed in the tireless sunlight. I also met my future husband there: a Cypriot and Fulbright scholar earning his PhD in economics at Georgia State University during my fourth year. We married several years later, had children shortly thereafter and then returned to Cyprus to raise our young family there. We have been bicontinental for nearly a decade, and I’ve come to appreciate how these Mediterranean people eat and live. After so many years, I’ve learned a thing or two about their diet (it’s not just pasta and olive oil), and the permeating attitudes of family, friends and food.

Herbs, the cornerstone of flavor in the Mediterranean diet, are rather underutilized in the western hemisphere. Fresh, dried or pickled (think caper leaves), herbs are a great way to add flavor without calories and sodium. Plus, they require little water to grow, which makes them a perfect addition to any garden or kitchen counter.

One of my favorite herbs is mint. In the Med, mint grows like dandelions in the springtime in Charlottesville. Fragrant and refreshing, mint is added for flavor and color to most dishes, and to relieve an assortment of ailments. Pregnant women chew on fresh mint leaves to combat morning sickness. Mint oil is used on foreheads to ease headaches and migraines.

My favorite uses for mint

There’s a pot of mint growing on my kitchen counter. And there’s always a pitcher of what I call goddess water, which consists of slices of Persian cucumbers and freshly picked stems of mint chilling in my fridge. I drink at least a pitcher per day.

If my family has indigestion after a heavy meal, I pluck a few branches and add them to steeping hot water and sweeten it with a teaspoon of local honey.

One of my favorite uses of mint is to add it to yogurt and cucumbers for a homemade tzatziki salad. On Cyprus, it is better known as jajeeka (Greek) or jajeek (Turkish). Tzatziki may be found at just about any restaurant throughout the year, but almost without fail in the summer.  Cucumbers are in abundance in the dish, and plain yogurt freshens the palate.

Tzatziki recipe with dried mint

  • 1 cup full-fat, all-natural plain yogurt
  • 1 English or Persian cucumber, diced or shredded (no need to peel)
  • 2 bulbs fresh garlic, minced
  • Salt (as desired)
  • 1 teaspoon dried mint
  • Dollop of extra virgin olive oil

Mix the first four ingredients in a large bowl. Taste to be sure you’ve added enough salt/garlic. Sprinkle in dried mint and drizzle a dollop of olive oil on top.

I always have a bag of dried mint in my cupboard, in case I go on vacation and my fresh mint freezes over or dries up. The most fragrant dried leaves (and value for money) I’ve discovered is a bag of dried spearmint at India Bazaar on the corner of Rio Road and U.S. 29.

And for those who aren’t in the mood to make your own dish, try an authentic doner (meat) kebab from Sultan Kebab with a side of their all-natural, homemade tzatziki. For authentic Lebanese cuisine, try the tzatziki at Bashir’s Taverna on the Downtown Mall. And for a splurge, Basil Mediterranean Bistro & Wine Bar has tabbouleh, tzatziki and baba ghanouj using both fresh and dried mint in their Mediterranean menu.

 

Categories
Living

Labneh: the better schmear

Labneh can be eaten in both sweet and savory dishes. For breakfast you can top labneh with strawberries, walnuts and honey.

If you’re like me, you love the taste of a freshly toasted bagel with a dollop of cream cheese spread thinly across, melting into the porous openings. It’s my children’s favorite too, especially on a chilly morning with a cup of cocoa. My daughter, who loves cream cheese, was a toddler when we moved from the U.S. to Cyprus, an island in the eastern Mediterranean pocket, southwest of Greece and due south of Turkey. I would complain to fellow expats about the lack of certain Western foods on the island such as cream cheese and sour cream. Finally, a Cypriot friend who had lived in the U.S. for many years suggested I try their variation: labneh. My husband (who is Cypriot) was kind of surprised I hadn’t heard about labneh before. My daughter got her fresh, toasty bread with a “cream cheese” schmear, and I got hugs from a happy toddler.

Labneh is a Middle Eastern yogurt spread packed with protein and probiotics. Made by straining yogurt to remove excess water and whey, labneh has a slightly tangier taste than traditional cream cheese but is just as creamy and spreadable. On a Lebanese table, labneh is molded into little ping-pong-sized balls and soaked in olive oil, served with pita bread and as an appetizer for guests. On a Turkish table, labneh is drizzled with olive oil and mint and served as a dip as a tangy dip. My favorite use of labneh is eating it at breakfast drizzled with local, organic honey, cinnamon and some chopped walnuts.

Labneh has a smooth consistency, spreads easily and is a bit more tangy and tart than cream cheese. It’s not as rich or heavy, and is more easily digestible, most likely because of its probiotic benefits. I was elated to find labneh in the refrigerated shelves in U.S. markets, and this is my go-to “cream cheese” in my home.

Regular cream cheese (per 2 tablespoons) has 80 calories, 7 grams of fat, 2 grams of carbohydrates. Compare it with regular labneh, which has 60 calories, 6 grams of fat and 1 gram of carbohydrates.

Doesn’t sound like much of a nutritional difference? It adds up if you use it in cooking! Consider the amount of cream cheese you would use in a homemade cheesecake. Use the same amount of labneh as you would cream cheese in your favorite cheesecake recipe, and you add in the probiotic benefit. No one will know the difference, but you will know you made a healthier dessert.

Some of the benefits of labneh:

• Better consistency. Rather than coming in a rectangular block, labneh is creamier, softer and spreads easily.

• Filled with probiotics because it is made from Greek yogurt.

• Good source of protein (10 grams per 3-ounce serving versus 6 grams for cream cheese).

• Longer shelf-life: Cream cheese gets moldy after a couple of weeks. Because of the live bacteria and probiotics, a tub of labneh can last weeks.

• Increased versatility: I use labneh as a cream cheese substitute on bagels and to make cheesecake. However, it is lovely as a spread with mint and olive oil sprinkled on top. It is generally served with warm pita or lavash bread. Add it to your cheese plate for dinner guests and watch them marvel.

Like natural Greek yogurt (sans all the sugary flavors) became a huge phenomenon in the West and replaced mayonnaise as a superior alternative in the last eight years, I predict labneh will do the same to cream cheese and become more mainstream the coming years. Once unheard of, I now find labneh at specialty grocers, Middle Eastern grocers and high-end grocers, such as Food of All Nations.

Claudia Hanna earned a bachelor of arts in economics and foreign affairs from the University of Virginia and an MBA in corporate finance from Emory University. She was a management consultant for years before trading power suits for flip-flops and beach sarongs for a simpler, healthier life in Cyprus. She now writes her own blog, Live Like a Goddess.com, and is working on her book, Live Like a Goddess: Discover Your Inner Aphrodite.