Veganuary with Nistisima: Greek Fasting Foods for a Healthy Start

Drizzling olive oil over a colourful assortment of fresh vegetables and aromatic rosemary sprigs, ready for roasting.

As the new year begins, many people embrace Veganuary, which is a month long challenge to eat plant based foods. What better way to start than with Nistisima, the traditional vegan foods of the Mediterranean that have been part of Greek culture for centuries? These meals are not only delicious, but packed with nutrients, ideal for anyone looking to kick start a healthier lifestyle.

In this blog post, we will explore the concept of Nistisima foods, which are designed to align with fasting periods, but also serve as a wonderful foundation for a plant based diet throughout the year. Let’s dive into the world of Greek fasting foods, absolutely perfect for Veganuary.

What Are Nistisima Foods?

Nistisima is a Greek word that means foods that do not contain any animal products. This making them the foundation of the Mediterranean vegan diet. These dishes are traditionally eaten during periods of fasting, such as Lent, where Greek Orthodox Christians avoid meat, dairy, and sometimes even olive oil because the oil was once stored in animal skins. However, what is particularly unique about Nistisima foods are that they are rich in nutrients, flavour and variety, making them an ideal choice for anyone looking to eat more plant based foods, especially during the month of Veganuary.

An abundant and vibrant assortment of fresh fruits, including grapes, oranges, apples, bananas, and berries. All nistisima foods, all delicious and nutrient rich.

Key Ingredients in Nistisima Cuisine:

1. Fruits, berries, vegetables and greens: Fresh vegetables like tomatoes, courgette, aubergine, and leafy greens are often featured in Greek fasting foods. These are the building blocks from salads to rich stews.

2. Extra Virgin Olive Oil (in moderation): While some fasting periods exclude olive oil, in many Nistisima dishes, olive oil is used sparingly for healthy fats and flavour. Please note that seed oils sometimes are used to replace olive oil during fasting periods. However, as mentioned earlier, this was due to olive oil traditionally being stored in animal skins. This is not a practice done nowadays. As a nutritionist I would recommend using olive oil over seed oil for its many health benefits.

3. Whole Grains: Grains such as bulgur, rice and barley are common in Nistisima meals, often paired with vegetables or beans.

4. Legumes and beans: Chickpeas, lentils and beans form the heart of many Nistisima dishes. Packed with fibre, protein, and essential nutrients, they are a great substitute for meat.

5. Spices and herbs: Greek cuisine is known for its bold use of herbs like basil, oregano, garlic and cinnamon, making each dish flavourful and aromatic.

   
   

Nistisima Recipes suitable for Veganuary

1. Mediterranean Roasted Vegetables Roasted vegetables like aubergine, courgette, peppers and tomatoes are often featured in Nistisima cuisine. Seasoned with garlic, herbs and olive oil, these vegetables are flavourful and perfect for Veganuary.

   • Ingredients: Eggplant, zucchini, tomatoes, bell peppers, olive oil, garlic, and rosemary.

   • How to make: Toss vegetables in olive oil and herbs, then roast in the oven until tender and slightly charred.

     
     

2. Humous with Pitta Bread and Fresh Vegetables Humous, a popular dip made from chickpeas, garlic, tahini and lemon juice, is naturally plant based and a key element in Mediterranean cuisine. It pairs perfectly with crunchy vegetables or pitta bread for a light but satisfying meal.

• Ingredients: Tahini, chickpeas, garlic, lemon juice, olive oil, parsley and cumin.

• How to make: Blend chickpeas, tahini, garlic, lemon juice, and olive oil. Serve with fresh veggies like carrots, cucumber, tomatoes and peppers.

  
  

3. Gigantes Plaki (Baked Giant Beans) This features large beans baked in a rich tomato sauce with garlic, onions, and herbs. It’s filling and comforting, and it’s a great option for any meal.

4. Ingredients: Giant beans, onions, tomatoes, garlic, olive oil, bay leaves and oregano.

5. How to make: Cook the beans until soft. In a separate pan, sauté onions and garlic in olive oil, then add tomatoes and herbs. Combine the beans with the sauce and bake until bubbling.

   
   

4. Vegan Dolmades (Stuffed Grape Leaves) Dolmades are grape leaves stuffed with a mixture of pine nuts, rice and herbs. They are fragrant, light and perfect as a snack or side dish.

• Ingredients: Grape leaves, pine nuts, rice, fresh herbs (parsley, dill), lemon and olive oil.

• How to make: Blanch the grape leaves and stuff them with rice, nuts and herbs. Roll them tightly and simmer in a lemony broth until cooked through.

  
  

  

  A colourful platter of grilled vegetables, including courgette, peppers, and aubergine, garnished with fresh basil.

  
  
  
  

Nistisima Desserts suitable for Veganuary

1. Vegan Greek Orange Cake (Portokalopita) – A traditional Greek dessert made from phyllo pastry soaked in orange syrup, this can easily be made vegan by omitting the dairy and eggs.

• Ingredients: Phyllo dough, fresh orange juice, olive oil, sugar and cinnamon.

• How to make: Tear phyllo pastry into pieces, bake with a simple orange syrup and serve with a sprinkle of cinnamon.

  
  

2. Vegan Baklava – baklava, made with walnuts, pistachios, and phyllo dough, soaked in syrup, is another great dessert to try during Veganuary.

• Ingredients: Phyllo dough, walnuts, pistachios, sugar, and agave syrup.

• How to make: Layer the phyllo dough with nuts, bake, and soak in syrup for a sweet treat.

  
  

  

  Plates of freshly baked baklava garnished with crushed pistachios are served alongside a glass of fresh mint tea.

  
  
  
  

Why are Nistisima Foods Are Perfect for Veganuary?

They are not only naturally plant based but also satisfying and deeply flavourful. They embrace the Mediterranean principle of simple, seasonal ingredients, offering a wide variety of tastes and textures that keep meals interesting. Whether you're new to veganism or simply looking to enjoy healthier, more sustainable meals throughout this January, Nistisima foods are a perfect way to experience the Mediterranean diet while honouring Veganuary.

Conclusion

By incorporating Nistisima foods into your Veganuary challenge, you’ll enjoy a month full of vibrant, delicious and nutritious meals that will support your health and wellbeing. The Mediterranean diet, with its emphasis on plant based foods, can easily be adapted to a vegan lifestyle, making it a fantastic way to start the year.

Embrace the flavours of Greece and enjoy the journey to a healthier, more sustainable way of eating!