Cretan Garden Vegetables

One more basic feature of the Cretan diet is the large consumption of vegetables and other products of vegetable origin. On average, Cretans are at the top of the scale in terms of vegetable consumption. In fact, they consume three times the amount of vegetables than Europeans! That, too, is part of their secret for a long and healthy life. This dietary habit provides the average Cretan with an abundance of fibers, vitamins, and other nutrients required for human sustenance.
At the same time vegetables contain trace elements many of which are essential in metabolism or for the production of essential compounds, while deficiency in those elements causes metabolic syndromes. Vegetables promote the good operation of the intestines and ward off cancer of the large intestine. Their contribution to the operation of the digestive system is remarkable, and they are rich in vitamins necessary for the metabolism of various tissues. Much of the vegetables consumed in large quantities on Crete are rich in fatty acids which prevent cardiac diseases and most forms of cancer.
The linoleic acid contained in the variety of vegetables consumed by Cretans is a true shield of health! It protects the heart and the circulatory system. Some of the most common garden produce of Crete originates from other regions of the world, e.g. the tomato, which revolutionized the Cretan cuisine and shaped the character of Cretan diet as we know it today.
Cretan tomatoes are naturally ripened and free from hormones. Other agricultural products of Crete, cucumbers, marrows, etc., are cultivated in the lush valleys of the island under the most favourable weather conditions -- no snow during winter and moderate temperatures at the heart of the summer.
Areas that are considered most favourable for vegetable production are mainly found in the south of the island, in niches where even the swallows do not need to migrate further south, to Africa. The garden produce of Crete grows in a natural environment, under the moderate temperatures of a slanting golden sun and within a naturally scented environment. Cretans have a particular affection for the soil that provides them with the means for a good, long life. Technology is good as long as it does not violate and debase their dietary codes the observance of which gave Cretans the title of the lowest heart-attack risk, the lowest death rate, and the greatest life expectancy in the Western world.
Garden produce is cultivated in the southern, coastal regions of Crete, mainly at Ierapetra, Messara, south of Rethymnon, in the coastal area of Selino, of Kisamo and elsewhere.

How to cook: Horta

Ta xópta, literally translated, is wild greens or green vegetables.

Horta grows wild in the hillsides and is still hand- picked by villagers. It's a medley of edible wild greens, simply braised in a little water and seasoned with olive oil, lemon, salt & pepper. It's usually served cold or at room temperature. The combination depends on the season and availability. Horta can be used as a variation for spinach pie, which is rustic and delicious. Save the cooking liquid, which contains the golden vitamins. The juice can also be added to vegetable drinks or soup stock. For the purpose of availability outside of Greece, and preferred cooking techniques, the following theory is recommended.

Allow at least ½ pound of raw greens per person (arugula, black mustard, dandelion or beet greens, curly endive, sorrel, spinach, kale or collards).
Certain greens require longer cooking time, so add them to the pot in stages.
For instance, simmer kale and collards until tender, then add arugula during the last 10 minutes of cooking time.
A good rule of thumb is the tougher the raw greens, the longer the cooking time.
Add salt or acid (lemon or vinegar) when you're ready to serve because they can turn bright green vegetables brown.
Use stainless steel or any other non- reactive cookware.

General guidelines for six servings

4 pounds of raw greens
1/2 cup olive oil
2 small gloves garlic, finely chopped
3 leeks (white part only) cleaned and sliced
1/2 fresh parsley, chopped
1/8 cup fresh dill, chopped (optional)
1 lemon, juiced
salt and pepper to taste

Rinse greens thoroughly and remove tough stems. A water saving-technique is to fill a clean sin or basin with 6 inches of fresh cold water, add trimmed greens, and submerge a bit to allow sand to fall to the bottom of the sink. Transfer greens in small quantities to a colander and rinse again. We have a saying in cooking school “How many times should you rinse the spinach? Until it’s clean!”

Technique:

1. In a large heavy stock pot over medium-high heat, add olive oil and heat for 30 seconds.

2. Add leeks and sauté until tender. Add minced garlic and sauté 30 seconds more (browned garlic will turn bitter).

3. Add greens that take the longest to cook (kale, collards) and simmer until tender (about 15 minutes), stirring occasionally with a wooden spoon.

4. Add more delicate greens like arugula or spinach along with the fresh herbs and simmer just until wilted.

Serve in a bowl with a little cooking juice, splash of lemon and olive oil, salt and pepper to taste. To serve as a side dish, drain with a slotted spoon and add the flavorings at the last minute.