This is a traditional Greek recipe served with a nice chunk of feta cheese and freshly baked bread...

Serves: 6

3 cups (500g) of dried giant beans soaked overnight

½ cup of olive oil

2 onions finely chopped

2-3 carrots chopped

2 cloves of garlic finely chopped

1 kg of ripe tomatoes finely chopped or use tinned

½ tsp sugar

salt and pepper

handful of chopped parsley

1 tsp oregano

Drain and rinse the beans, then boil them for about 30 minutes until they are cooked but still hard. Do not overcook them as they get soggy and mashy. Heat the olive oil in another large pan. Add the onion and garlic, cook over low heat until softened and lightly golden. Drain the beans, add to the pan and stir with onions. Add the tomatoes, (if you use fresh tomatoes add 150 ml of water) sugar, parsley, oregano and season with salt and pepper.

Cover and simmer for about 1 hour until the beans are soft and the sauce is thick. Serve hot or cold with feta cheese, olives and bread. Garnish with chopped parsley and an extra drizzling of olive oil.

An excellent simply healthy dip with aubergines and tahini!

Serves: 4-6

3 aubergines
2 cloves of garlic
2 tsp tahini
3 tbs lemon juice
5 tbs olive oil
salt and pepper
1 tsp oregano
2 tbs almonds or walnuts ground
a handful of parsley chopped

Wash the aubegines the bake them whole in the oven with the skin for about 15-20 minutes until soften. While they are still warm, peel the skin and remove the seeds if possible. Use a food processor to make the aubergines into a mash and then add the remaining ingredients, garlic, tahini, lemon juice and olive oil. When the mix becomes creamy move it into a serving bowl, add the almonds and the parsley, salt and pepper. Garnish with some black Kalamata olives.

You may use it as a dip for vegetables or as a sandwich filling.

This is a very simple healthy traditional Greek dish, which could be served on its own, as a starter, or as a side dish to accompany a main course.

Serves: 4-5

1,5kg spinach washed and chopped
½ cup extra virgin olive oil
1 onion chopped
4-5 spring onions chopped
¼ cup dill chopped
1 cup tomatoes chopped
1 cup long-grain rice
2 cups hot water
salt and pepper

Heat the olive oil in a large heavy-based saucepan. Add the onions and the spring onions and sauté for 5-10 minutes until softened but not browned. Add the tomatoes, water, salt, pepper and then the spinach, and let it simmer for about 5 minutes until it decreases in volume.

Add the rice mix all the ingredients and bring to the boil. Then lower the heat and cover the pan with a lid. Cook for about 10 minutes (depending on the type of rice) until the rice is cooked and all the liquid has evaporated. Remove the pan from the heat, fluff up the rice and let it rest for a few minutes before serving.  It can be served some more extra virgin olive oil on top and a handful of freshly chopped dill.

This dish is usually served with Greek-style yogurt, Greek feta cheese, or good-quality black Kalamata olives.