These falafel wraps have become something of an addiction. They’re cheap and delicious, and satisfy our cravings for Middle Eastern style fast food. If you’ve never made your own falafel and hummus at home, then you’re in for a real treat.

I’ve eaten both good and bad falafel. And in my experience the only thing worse than dry, flavorless falafel are the overly greasy kind. Thankfully, our homemade falafel are not only full of flavor, but they’re lovely and moist on the inside with a slightly crunchy exterior. They’re seasoned with onion, garlic, cumin, coriander, salt and parsley, and they have the ideal falafel texture that’s firm, but still light and tender, and doesn’t crumble on touch. Our secret is to fry the falafel in olive oil that’s been preheated in a pan over a medium heat — a method which ensures they are crisp on the outside and prevents them from sticking during cooking. And by pan-frying instead of deep-frying they also require much less oil.

As well as making falafel for wraps, we also form the chickpea mixture into larger-size patties for burgers. Sometimes we also shape the mixture into balls, brush them with oil and bake them, like veggie meatballs, then toss them with an Italian tomato sauce and spaghetti, or add them to a Middle-eastern stew or Moroccan tagine.

When it comes to hummus, while you can buy it in most supermarkets these days, it’s also very easy to make your own. Our homemade hummus recipe beats the ready-made stuff hands down. We’re always amazed how a few simple ingredients as humble as chickpeas, tahini (sesame seed paste), garlic, lemon juice and salt can be transformed into such a smooth, creamy and positively irresistible mixture.

To make falafel with the best taste and texture I highly recommend not using canned chickpeas. They simply won’t hold together without adding flour or egg to bind, which isn’t how they’re traditionally prepared. And besides, falafel made from dried chickpeas that have been soaked overnight have a nuttier, more natural taste. Same goes for hummus. We prefer the taste and texture of hummus made with freshly cooked chickpeas — although if we’re feeling lazy we’ll simply use canned chickpeas. Dried chickpeas are also much cheaper – if you cook a 1lb (500g) bag of dried chickpeas you get the equivalent of around five 14oz (420g) cans of cooked chickpeas.

You can wrap up all sorts of salad vegetables together with falafel and hummus. Personally, we love this refreshing salad made from chopped tomato, cucumber, red onion and plenty of parsley, lightly tossed with a tangy dressing made with a little extra virgin olive oil and fresh lemon juice. It’s like a Middle Eastern version of salsa and goes particularly well with the texture of the fried falafel and creaminess of the hummus.

We also reckon that hot chili sauce plays an essential part in a great falafel wrap. It’s up to you what type of chili sauce you use, but we’ve found that harissa or sriracha work really well. If you’re feeding people who don’t like it hot, then leave it out, and let everyone spice up their own wrap with chili sauce at the table.

We usually use whole wheat flatbreads for our wraps, but you can serve the same ingredients stuffed in a whole wheat pita pocket if you prefer. We also like to serve our wraps lightly toasted. After we roll up the fillings in the flatbread, we place it seal-side-down on a preheated oven tray under an oven broiler for a minute or two. It results in wraps that are nicely crisp on the outside and slightly warm on the inside. You can also gently toast the filled wraps in a sandwich press or panini grill instead, but not for too long as you don’t want to overheat the salad.

Each falafel and hummus wrap makes a generous-sized portion, so we cut each in half to make them easier to handle. They make a really satisfying and delicious meal for hardly any money. And once you’ve prepared the falafel mixture and hummus, which you can make in bulk and refrigerate or freeze in advance, they’re fast to assemble too.

Here’s the recipe.

We watched a travel program about Sicily the other night, and one scene showed a boat of fishermen cooking a simple fish stew for themselves onboard from some of their day’s catch. The image inspired us to make something similar and, in around half an hour, we were enjoying this tasty Sicilian-style fish stew.

For so few ingredients it’s surprisingly flavorful – a testament to Sicilian simplicity. The dish is built around a basic but beautiful stew made with onion, celery, green pepper, wine, stock and tomatoes. The fishermen in the show grated fresh tomatoes straight into the pan (a great technique that separates the tomato pulp from the skin, which we use when we make paella). But, in the absence of good-quality ripe fresh tomatoes, canned tomatoes (preferably Italian) are fine.

The addition of other classic Sicilian ingredients — namely extra virgin olive oil, garlic, lemon zest, and rosemary — give the stew a wonderful depth of flavor. And, along with fresh fish, that’s it – rustic peasant food at its best. You could make a fancier version by using more expensive fish like tuna or swordfish, or turn it into a seafood stew by adding some shrimp, scallops, or mussels.

We served it with some crusty bread to mop up the juices, but you could also serve it spooned over rice or couscous.

Here’s the recipe.

This frittata is a perfect example of simple Italian cooking. It requires just a few ingredients, takes no time at all to make, and is tasty and nutritious. With some eggs, grated Parmesan cheese, sweet potato and spinach, you can create a delicious dish that makes an easy, satisfying meal served with a salad and crusty bread.

By cooking the sweet potato first in olive oil until tender and golden brown, it really brings out the natural sweetness and adds a rich, caramelized flavor. You could use cubed butternut squash instead if you like. In this frittata, we use spinach and Parmesan to enrich the egg base, but you could add arugula (rocket) or chard (silverbeet) in place of spinach, and substitute feta for the Parmesan.

Frittatas are fabulously versatile. You can combine other ingredients like onions, peppers, mushrooms, zucchini, tomatoes, asparagus, potatoes, eggplant, peas, corn, garlic, herbs, cheese, bacon, ham, and canned tuna or salmon. And if you have some leftover roasted or barbecued vegetables, then try turning them into a frittata.

There are a couple of ways to cook the second side of a frittata. Once the bottom is browned, some people slide it out of the frypan onto a plate, then place it back into the pan, uncooked side face down. We prefer to simply place it under the grill, still in the pan, to finish cooking on top until it’s set. It’s the easiest way, but with either method you’ve got to be careful not to overcook the frittata or it will become dry and the eggs will be rubbery.

Frittatas also taste wonderful at room temperature, so they’re a great make-ahead dish for packed lunches or picnics.

Here’s the recipe.

[Editor's note: This post is written by our friend and talented home cook, Emily.]

I recently enjoyed an excellent, leisurely lunch with family and loved ones at a Turkish restaurant. When the coffee (hot, strong and Turkish, of course) arrived after our meal, we were pleased to find small cubes of Turkish Delight perched on each of our saucers. Also known as lokum, it is a traditional, jelly-like Middle Eastern confection that has been around for centuries.

We found that each morsel was small but satisfying…lightly sweet and delicately flavored with rosewater, just one piece was enough for each of us. Despite being fat-free and small in size, it still seemed indulgent. It was a pleasant ending to an already perfect meal.

While it is easy enough to buy Turkish Delight in the shops, it is also fairly easy to make at home. There are numerous recipes for Turkish Delight out there, with all kinds of variations on ingredients and flavors…some with orange peel, some with lemon peel, some with rosewater or mint or nuts. This recipe is pretty easy and close to what we enjoyed that lazy afternoon:

Turkish Delight (Lokum)

(Note: This needs to set overnight before cutting and serving, so please plan accordingly.)

Ingredients:

• 4 cups granulated sugar
• 4 1/2 cups water (divided into 1 1/2 cup and 3 cup quantities)
• Juice of half a lemon
• 1 1/2 tablespoon rosewater (available from Middle Eastern markets)
• 1 teaspoon cream of tartar
• 1 cup cornstarch
• Red food coloring

Coating:

• 1 cup confectioner’s sugar
• 1/4 cup cornstarch

Equipment:

• 2 large, heavy saucepans
• Candy thermometer
• 9″x9″ square baking dish
• Wax paper or plastic wrap
• Vegetable oil

Optional Equipment:

A strong and patient friend to take turns stirring the pot because your arm will probably get tired!

Directions:

Combine sugar, 1 1/2 cups of water, and lemon juice and heat in a saucepan over medium heat. Stir until the sugar is dissolved and mixture reaches a boil, then reduce heat and simmer without stirring until mixture reaches 240ºF (“soft ball” stage) on the candy thermometer. Remove from heat.

In the other saucepan over medium heat, stir 1 cup of cornstarch and 1 teaspoon cream of tartar together while gradually adding 3 cups of water. Stir mixture to remove lumps, until it has reached a boil and is the consistency of paste

Gradually add the sugar/water/lemon juice syrup to the cornstarch mixture, stirring constantly. Lower the heat and simmer, frequently stirring to prevent sticking. Continue to stir for about an hour (this is where having a friend to take turns comes in handy), then stir in the rosewater and a tiny drop of red food coloring if you want to add a nice rose or red tint.

Oil the inside of the 9″x9″ baking dish with the vegetable oil and line with the wax paper or plastic wrap. Oil the wax paper/plastic wrap as well.

Pour the mixture into the oiled and lined baking dish and spread evenly. (Note: this probably goes without saying, but the mixture will be VERY hot, so be careful while pouring and try not to forget and casually wipe stray drips away with your finger…you WILL get burned!) Allow to cool overnight.

The next day, tip the hardened mixture out of the pan onto a cutting board. If your wax paper is fused to the mixture and is difficult to remove, gently dampen the surface of the paper with warm water and let it sit for a minute…it should peel away easily after that. Cut into one inch cubes with an oiled knife. I thought it would be fun and romantic to make heart shapes for Valentine’s Day, so I used a very small heart shaped cookie cutter instead.

Combine 1 cup confectioners sugar and 1/4 cup cornstarch and sift into a bowl. Roll the cut pieces in the mixture to coat. (Don’t be afraid to coat generously, because the candy will absorb some of it.) Store in an airtight container, separating each layer of Turkish Delight with wax paper.

This pairs wonderfully with a cup of mint or cardamom tea. Enjoy!

This Asian-inspired slaw is crisp and colorful, and takes very little effort to throw together. It’s packed with crunchy vegetables and fresh flavors – the kind of light and nourishing salad that you feel like making when the weather starts to get warmer.

We love the slightly peppery flavor and satisfying crunch of bean sprouts, and they make a welcome change from the usual cabbage in traditional slaws (plus they require absolutely no chopping). Snow peas are another favorite veggie of ours, not only because they’re so sweet and delicious to munch on raw, but they’re also super easy to prep. The yellow pepper and orange carrot are bright and vibrant, and the scallion and cilantro add a burst of fresh flavor.

The dressing is a delightfully different change from mayo-based slaws. It has a hint of heat from the chili, a zesty sourness from the lime, and saltiness from the fish sauce. The small amount of oil adds an unctuous mouth-feel and the sugar, salt and garlic bring all the flavors together.

This slaw is wonderful served alongside pan-seared or grilled fish, seafood or chicken, and makes an attractive, delicious and nutrient-rich addition to any Asian-inspired meal. You can also turn it into a more substantial salad by adding some cooked chicken or shrimp. Or, combine the slaw with canned salmon or tuna as a filling for an Asian-style sandwich or wrap.

Sometimes we also like to add an extra bit of crunch and a nutty note by throwing in a handful of chopped roasted peanuts, cashews or toasted sesame seeds.

Here’s the recipe.

The stuffing mixture for these tasty baked peppers is a combination of couscous, raisins, Moroccan-inspired herbs and spices, and toasted slivered almonds. The almonds add a nutty flavor and a lovely contrasting crunch to the soft peppers and fluffy couscous.

The peppers can easily be stuffed in advance — they’ll sit happily in the fridge for a good few hours or even overnight, allowing all the flavors to mingle, until you’re ready to cook. Just bring them out to come to room temperature while you’re preheating the oven. They’re a great make-ahead dish for dinner parties, family get-togethers, and holiday meals, or when you’re feeding a crowd (just double or triple the recipe).

They can be served hot, straight from the oven, or eaten at room temperature, making them perfect for picnics, barbecues, and al fresco dining. The stuffed peppers can either be served individually as an appetizer, as part of a selection of other dishes meze-style, or as a side dish to accompany fish, seafood, or chicken (which is how we usually enjoy them).

You can choose to use either red, orange or yellow peppers (or a mix of all three colors, which looks especially appetizing). Toasted pistachios or pine nuts can be added instead of almonds, and chopped dried apricots or dates make delicious alternatives to raisins.

Here’s the recipe.

This is one of the most delicious risottos we’ve ever tasted — and it’s so simple to make because it requires absolutely no stirring!

This dish also naturally combines all the components that make up heart-healthy Mediterranean-style eating. Most of the fat in the recipe comes from olive oil, which is high in monounsaturated fats, and from smoked salmon, which is a great natural source of omega-3s. The salmon also adds a delightful flavor and buttery texture. And because it’s ready to eat, you just stir it in at the end of cooking to warm through.

With the richness of the smoked salmon, only a small amount of Parmesan cheese is needed, and the lemon zest and juice and fresh dill really brighten up the flavors.

We’ve found that the most eyecatching way to serve this risotto is to stir in two thirds of the salmon and drape the rest over the top, then scatter over a few extra fronds of dill, as well as a little extra freshly ground black pepper.

Here’s the recipe.

[This recipe was originally posted on MediterrAsian Cooking.]

Sounds a bit unusual doesn’t it? Pea pesto. Well it’s actually surprisingly tasty — and it even has a few health benefits that regular pesto doesn’t have. But I’ll talk more about that in a minute. First let me tell you how we came up with the idea in the first place.

I’ve talked previously about my deep affection for pesto — especially home made pesto. But it’s always nice to mix things up a little, so Trudy and I sometimes make variations of classic pesto by using other types of nuts instead of pine nuts (such as cashews or walnuts), or other herbs instead of basil (such as flat-leaf parsley or cilantro), or by adding other ingredients to the base recipe (such as sun-dried tomatoes or olives).

But never before have we added peas to our pesto. What actually gave me the idea was that years ago Trudy had shown me a guacamole recipe in a food magazine that used a mixture of peas and avocado to reduce the calories and up the protein and fiber content. Even though we didn’t end up making the recipe, for some reason the whole idea of using peas this way stuck in my head.

Anyway fast forward to last week, and we were making a decision about what to have for dinner. We often have our meals for the week planned out in advance, but sometimes we just fly by the seat of our pants and rely on whatever ingredients we’ve got on hand in the pantry and refrigerator. (Luckily we’ve always got a well-stocked MediterrAsian pantry.)

We were both really in the mood for pesto, and we had most of the ingredients needed: pine nuts, Parmesan, garlic and extra virgin olive oil. But we didn’t have any fresh basil.

However, as I mentioned, it’s easy to make tasty variations of pesto by using different herbs — and we’ve found that flat-leaf parsley works especially well as a replacement for basil. Luckily, flat-leaf parsley grows like a weed in our garden, so it was no problem just picking some and using that.

But we’d done that a few times before, so we really wanted to try something different. That’s when the whole pea and avocado guacamole idea came into my head. “If peas can be used in a green sauce like guacamole,” I thought, “why couldn’t they be used the same way in pesto?”

Green peas are sweet and juicy as well, so I thought they’d add a unique character to the pesto. When I also worked out in my head that this concoction could be called “peasto” (pronounced pee-stow), the deal was sealed — we had to make it!

So we decided we’d use a combination of green peas and parsley, and also a little bit of mint (which also grows profusely in our garden) because it goes so naturally well with peas.

After we blended it up we were impressed with how vibrantly green it looked. Then we tossed it with fusilli pasta, chunks of canned tuna and some roasted red pepper. It tasted really good, although fairly different in texture and consistency compared to regular pesto because of the high water content of the peas. But we actually quite liked that. In fact we had the rest of the pesto the next night tossed with spaghetti, zucchini and a little diced bacon. (The smokiness of the bacon worked particularly well with the peas.)

The peas don’t just reduce the amount of calories in this pesto (1 cup of peasto contains around a third less calories than a cup of regular pesto), they also add a whole lot of nutrients. Peas are a terrific source of plant protein, and contain many healthy-giving vitamins and minerals including vitamin C, folate, iron and potassium. And peas are also a very good source of dietary fiber, particularly soluble fiber, which helps lower cholesterol and balance blood sugars.

Peasto (Pea Pesto)

Makes around 1 1/4 cups (enough to serve 4)

• 1 cup frozen green peas
• 1/2 cup packed flat-leaf parsley
• 4 fresh mint leaves
• 1/3 cup pine nuts – lightly toasted
• 1/2 cup grated Parmesan cheese
• 1 1/2 cloves garlic — roughly chopped
• 1 teaspoon lemon juice
• 1 teaspoon sea salt
• 1/4 teaspoon freshly ground black pepper
• 1/3 cup extra virgin olive oil

POUR boiling water over the peas and stand for 2 minutes, then drain. PLACE the peas, parsley, mint, pine nuts, parmesan, garlic, lemon juice, salt and pepper in a food processor and drizzle in the olive oil as you blend until well combined.

The Mediterranean diet has been all over the news this week after a large-scale study that lasted almost five years found that participants who followed a Mediterranean diet reduced their risk of heart attack and stroke by almost a third compared those who were advised to follow a low-fat diet. In fact the results were so impressive, the study was cut short so those in the control group could adopt a Mediterranean diet. (You can read more about the study here.)

This study adds to a large and growing body of well-conducted research that has not only linked the Mediterranean diet to improved cardiovascular health, but also to reduction in risk of type 2 diabetes, Alzheimer’s disease, arthritis, and cancers of the breast, prostate and colon.

And you know what the best part is? A Mediterranean diet isn’t only one of the most healthful ways you can eat, it’s also one of the most appetizing (matched only by the equally healthful and delicious traditional diets of Asia).

This recipe is a great example. A selection of plump and juicy olives marinated and infused with extra virgin olive oil, white wine vinegar, lemon, rosemary, and garlic.

We used a combination of Sicilian green olives, Greek kalamata olives and Spanish green olives for this recipe. But the marinade works well with any combination of olives. The key is to let the olives marinate for at least 12 hours. They keep well in the fridge, covered, for up to a week — but for the best flavor always be sure to serve them at room temperature.

Here’s the recipe.

Instant ramen. It’s dirt cheap, quick to make, and it’s fairly tasty.

But instant ramen is also low in fiber, vitamins, and minerals; the flavor sachets are typically full of artificial flavors and preservatives; and the noodles are usually dried by flash frying (typically in highly saturated palm oil).

So you’re not exactly doing your body a favor by eating it regularly.

Real Japanese ramen, on the other hand, is far more tasty than the instant variety and a lot more balanced and healthful. It’s also much more pleasing to the eye. Admittedly, it’s not as quick to make — but the actual base soup and noodles can be prepared in under 5 minutes, and the toppings don’t take long to prepare either, so it’s still a quick and easy meal to make.

The other great thing about ramen is that the topping ideas are only limited by your imagination.

Here are a few tasty topping ideas:

• Roasted or poached chicken
• Cooked shrimp
• Seared scallops
• Sliced fish cakes
• Fresh tuna or salmon — grilled and sliced
• Sliced crab sticks or fresh crab
• Sliced roast pork
• Cubed tofu
• Boiled eggs
• Thinly sliced shiitake or button mushrooms, or whole enoki mushrooms
• Finely grated carrot
• Finely sliced scallions (spring onions)
• Chopped chives
• Finely grated radish
• Bamboo shoots
• Nori (sheets of dried seaweed)
• Sweet corn kernels
• Finely grated ginger
• Cooked edamame
• Finely shredded cabbage
• Water chestnuts
• Mung bean or snow pea sprouts
• Blanched snow peas
• Sautéed spinach
• Thinly sliced celery
• Toasted sesame seeds

So simply adapt the toppings to suit your own palate. In this version we use sliced grilled chicken, scallions (spring onions), some nori (dried seaweed) that we cut into small rectangles, boiled egg, finely grated carrot and thinly sliced mushrooms.

Here’s the recipe.