A recipe developer with Greek heritage shares her 2 favorite Mediterranean diet recipes

Maria Koutsogiannis is a recipe developer and author of the cookbook "Greek Out." Andrei Barb Maria Koutsogiannis remembers her yiayia making makaronia me kima — a Greek-style spaghetti with meat sauce — for her and her siblings on repeat as a child. Each summer, she'd spend three months in her parents' home country, Greece, and soak up the aromas of classic Mediterranean dishes.Growing up in Saskatchewan, Canada, these yearly trips were her introduction to the Mediterranean diet and lifestyle."We had homes in the city of Astros, which is a coastal city, where we'd go to the beach, and we were lucky enough to just bathe in the sun all day. And it was really just eat, ocean, sleep, eat, hang out, repeat daily," Koutsogiannis told Business Insider.Now a Greek "food obsessive," recipe developer, and author of the cookbook "Greek Out," Koutsogiannis spends hours every week making, eating, and thinking about the diet of some of the world's longest-living people. The Mediterranean diet centers on fresh produce, whole grains, legumes, nuts, seeds, and lean protein sources. It has been linked to a lower risk of type two diabetes, cardiovascular disease, cancer, and dementia. It's recommended by GI doctors, cardiologists, and dietitians for its health benefits, but also because it's flexible and unrestrictive, making it easier to follow and maintain than many other diets.Koutsogiannis shared two of her favorite Mediterranean diet-style recipes.Bifteki (baked beef patties) with Greek-style fries Koutsogiannis's bifteki (baked beef patties) recipe from "Greek Out." Linda Xiao IngredientsFor the bifteki:1 large white or yellow onion, peeled2 Roma tomatoes1½ pounds 90 percent lean ground beef¾ cup plain breadcrumbs1 large egg¼ cup packed chopped fresh flat-leaf parsley leaves1½ tablespoons extra-virgin olive oil2 teaspoons Diamond Crystal kosher salt½ teaspoon freshly ground black pepperFor the Greek-style fries: 3 large russet potatoes (about 3 pounds)Extra-virgin olive oil, for frying1 tablespoon dried oregano1 teaspoon kosher salt½ teaspoon garlic powder½ teaspoon onion powder¼ lemon¼ cup crumbled, drained feta cheese in brineMethod:Preheat the oven to 375°F. Line a baking sheet with parchment paper.Grate the onion and tomatoes on the large holes of a box grater. Discard the skins and use your hands to squeeze out the extra liquid.In a medium bowl, combine the onion and tomatoes with the beef, breadcrumbs, egg, parsley, olive oil, salt, and pepper. Mix until well incorporated.Divide the mixture into eight portions and use your hands to form the mixture into burger-sized patties.Arrange the patties on the prepared baking sheet and bake for 20 minutes. Flip the burgers and bake for 20 minutes longer, or until they have an internal temperature of 165°F.Method for the fries:While the bifteki bake, peel the potatoes and cut into ⅓-inch-thick sticks.Soak the fries in a large bowl of cold water for 15 minutes. Drain and pat dry the potatoes. Line a baking sheet with paper towels and set aside.Heat ½ to 1 inch olive oil in a high-sided pan or large pot over medium-high heat. You'll know the oil is ready when you add one fry and it starts to sizzle but doesn't immediately scorch.Working in batches (it usually takes about four), fry the potatoes, moving them around with tongs or a kitchen spider so they don't stick to the bottom of the pan, until golden brown, 5 to 8 minutes. Transfer the fries to the lined baking sheet and repeat with the remaining potatoes.Transfer all the potatoes to a large bowl and toss with the oregano, salt, garlic powder, and onion powder. Then transfer to a serving plate, sprinkle with a squeeze of lemon juice, and top with the feta.Serve the fries with the bifteki, salted tomato slices, and additional hunks of feta. Throw in some tzatziki, or any other dip, if you're feeling that, too.Green bean salad with artichokes, goat cheese, and hazelnut brittle Koutsogiannis's green bean salad recipe from "Greek Out." Linda Xiao Ingredients:Hazelnut brittle:1 cup roughly chopped raw hazelnuts½ cup slivered almonds¼ cup maple syrup2 teaspoons extra-virgin olive oil½ teaspoon Diamond Crystal kosher salt½ teaspoon freshly ground black pepperJalapeño vinaigrette:2 jalapeño peppers, halved, stemmed, and seeded¼ cup extra-virgin olive oilGrated zest of 1 lemon plus 3 tablespoons juice2 tablespoons fresh chives1 tablespoon Dijon mustard, minced½ teaspoon kosher saltPinch of red chili flakesSalad:¼ teaspoon kosher salt, plus more to taste1 pound green beans, trimmed1 cup canned artichoke hearts, quartered¼ cup finely chopped fresh basil leaves½ cup (4 ounces) freshly crumbled goat cheeseMethod:Preheat the oven to 275°F. Line a baking sheet with parchment paper.In a medium bowl, stir together the hazelnuts, almonds, maple syrup, olive oil, salt, and pepper. Spread the mixture on the lined baking sheet and bake for 25 to 30 minutes, until crispy. Set aside to cool.While the brittle bakes, in a blender, combine the jalapeños, olive oil, lemon zest and juice, chives, Dijon, salt, and chili flakes. Blend until smooth and set aside.Bring a large pot of water to a boil over high heat and season with a generous pinch of salt. Fill a large bowl with ice and water and set aside. Add the green beans to the boiling water and blanch (aka boil) for 4 minutes, or until they're bright green and tender with some snap.Use tongs or a kitchen spider to immediately transfer the beans to the ice bath to cool, 30 to 60 seconds. Drain the beans, lay them on a clean kitchen towel, and pat dry.In a salad bowl or on a platter, combine the green beans, artichokes, and basil. Drizzle half of the dressing over the top and gently toss to coat.Break up the brittle and sprinkle over the top (use as much or as little as you like; any leftovers can be a snack), along with the goat cheese. Season with salt, drizzle the remaining dressing on top, and serve. This article is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your qualified physician or healthcare provider. Read next Kim Schewitz is a health reporter who covers our growing obsession with health optimization and -maxxing, and how it influences pop culture and Big Business.Since 2023, she has interviewed dozens of doctors, researchers, and dietitians about their science-backed health advice, often focusing on the gut microbiome and the Mediterranean diet, and reported on the rise of young colon cancer and how its impacting the lives of patiens in their 20s, 30, and 40s. She has previously written for VICE, The i paper, and GLAMOUR UK. Food Nutrition