mediterranean corner – C-VILLE Weekly

Say no to the sweet stuff when quenching your thirst

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.

Mediterranean Corner: mint condition

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.