Pasta isn’t something most people associate with Greece, but pasta was actually introduced to the Greeks by the Italians centuries ago and they’ve been enjoying it ever since (although it’s not as much of a staple food in Greece as it is in Italy). Two of the most popular types of pasta in Greece are orzo (a rice-shaped pasta) and macaroni, and either of these types of pasta would work well with this dish, but we had some penne on hand, so we used that.

There are a number of things we really love about this dish. Firstly, it’s very easy to make. The spinach and cherry tomatoes are cooked by simply adding them to the boiling pasta water for the last couple of minutes of cooking, and we add the canned beans to heat through in the pasta water too. Then it’s just a matter of draining all the cooked ingredients and mixing them with the olives, walnuts and a simple sauce mixture, and topping with crumbled feta. So this dish comes together, including prep and cooking time, in only around 25 minutes. But the results far outweighed the effort we put in.

Not only is it wonderfully colorful, the robust flavors of the kalamata olives and feta are really nicely counterbalanced by the sweet cherry tomatoes and delicately flavored white beans. And the walnuts add a perfect contrasting crunch.

And this dish isn’t just flavor-packed, it’s also nutrient-packed. The white beans are a good source of protein, slow-releasing carbs and dietary fiber. The walnuts also contain protein and fiber and are a good source of heart-healthy omega-3 fatty acids. The spinach is rich in antioxidants, and the tomatoes are a good source of lycopene, a special type of phytochemical with anti-cancer properties.

But we weren’t thinking of any of that when we were scoffing down this dish — we were too busy being transported to Greece!

Here’s the recipe.

The other day I had to laugh after stumbling across a blog post from a woman who talked about how her little boy regularly enjoys our hummus recipe, and how funny she thought it was to have a two-year-old with garlic breath!

It just goes to show that kids, who can be very picky eaters, will happily eat ‘exotic’ foods from other countries if they’re presented in appealing ways. Hummus is a case in point. I don’t know many little ones who would even try eating chickpeas, tahini, lemon juice and garlic if they were served separately. But blend them all together into a smooth, creamy dip — served with bread, crackers or colorful veggie sticks — and most kids will eagerly dive in.

Encouraging children to try different foods and getting them involved in preparing meals is a great way for them to learn about healthy eating – an important skill that will serve them well for life. By introducing kids to Mediterranean and Asian foods, ones that are eaten by children in far off countries, it will also instill in them a spirit of discovery and a hunger to explore new foods and flavors. The trick is to make eating an adventure and educate their palates at the same time.

It goes without saying that some ethnic foods such as anchovies, capers, parmesan cheese, fish sauce, shrimp paste, and the like, may be a little too overpowering for youngsters (and unadventurous adults). So go easy on ingredients with strong, spicy flavors, and pungent aromas, and present foods with interesting shapes and colors that are nutritious and fun to eat.

It’s also a good idea to get kids involved in the kitchen, especially for dishes that only take a little preparation. There are many simple tasks that they can perform. Take making hummus for instance: they can tip the chickpeas into the blender (once you’ve opened the can); squeeze the lemon; help measure and add the tahini and salt; and press the start button on the food processor…with adult supervision of course. Keeping them involved and interested in the cooking process is the best way for them to learn and try their hands at new skills, and teaches them how to make dishes that not only taste good but are good for them too.

We’ve come up with a list of Mediterranean and Asian recipes from our archive that kids of all ages love to get their teeth into. From simple pastas and fun homemade ‘fast’ food like pizzas, to mild curries and kid-friendly salads, soups, sandwiches and wraps, there are plenty of delicious, nutritious dishes to satisfy a child’s appetite and encourage a lifetime of healthy MediterrAsian eating.

Pasta and Pizza

Ham, Pepper & Olive Mini-Pizzas
Lentil Tuna Spaghetti Bolognese
Spinach, Pumpkin, Walnut, Basil & Ricotta Lasagna
Sicilian Tuna & Basil Pizza

Rice, Noodle & Stir-Fry dishes

Peanut Chicken Noodles
Honey-Lemon Chicken with Almonds
Mushroom, Bacon & Walnut Risotto
Simple Fried Rice
Salmon Kedgeree
Tofu & Cashew Chow Mein
Teriyaki Chicken Noodles

Curries, Stews & Bakes

Dhal with Carrot & Cauliflower
Lentil, Pea & Potato Curry
Moroccan Chicken & Olive Tagine with Almond Couscous
Aloo Gobi
Spanish Tuna & Vegetable Stew

Salads

Insalata di Riso (Italian Rice Salad)
Provençal Potato & Asparagus Salad
Moroccan Chickpea & Couscous Salad
Asian Noodle Salad
Gado Gado
Tuna & Chickpea Salad

Sandwiches & Wraps

Hummus & Salad Wraps
Chicken & Avocado Salad Wraps
Italian-style Pan-fried Sandwich
Greek Salad Pita Pockets

Soups

Minestrone Soup
Cantonese Chicken & Corn Soup
Provençal Lentil, Cabbage & Bacon Soup
Soupe au Pistou

Breakfasts

Tuna, Pea & Corn Frittata
Tortilla de Patatas
Chakchouka
Italian-style Scrambled Eggs

Appetizers & Sauces

Hummus
Spanakopita Triangles
Falafel with Tahini Sauce
Chicken Satay
Mediterranean Tuna & Vegetable Skewers

Desserts

Greek-Style Strawberry Yogurt
Provençal Apple & Walnut Pie
Mango with Lime Syrup & Toasted Coconut
Melon Salad with Ginger Syrup
Tropical Fruit Salad