Healthy Italian Cooking at Home

Category Archives: Bread

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The delicate flavor, soft shell and creamy white flesh of summer squash is a perfect addition to any summer meal. Summer squashes are relatives of melons and cucumbers and come in many different varieties. While each variety may have a distinct shape, color, size and flavor, all varieties share some common characteristics. All parts of summer squash are edible, including the flesh, seeds and skin. Some varieties of squash also produce edible flowers. Unlike winter squash, summer squash are more fragile and cannot be stored for long periods of time.

When purchasing summer squash, look for ones that are heavy for their size and have shiny, unblemished rinds. Additionally, the rinds should not be very hard since this indicates that the squash are over-mature and will have hard seeds and stringy flesh. Purchase summer squash that are of average size since those that are overly large may be fibrous, while those that are small may be inferior in flavor.

Summer squash is very fragile and should be handled with care as small punctures will quickly lead to decay. They should be stored unwashed in an air-tight container in the refrigerator, where they will keep for a week.

The three most common varieties of summer squash are zucchini, yellow crookneck and straightneck squash and pattypan.

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The plain green zucchini is a prolific producer and the most popular summer squash in the US. There are many varieties and colors of zucchini, including two-toned green zucchini with raised ribs that make star shapes when sliced. Baby zucchini (2-3 inches) are also sold as a delicacy, sometimes with the blossoms still attached.

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Yellow Squash are solid light yellow. Some varieties have bumps or warts and others are shaped like small bowling pins.

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Pattypan squash are like little flying saucers with scalloped edges. They have a delicious, nutty crunch and are great sliced in half and grilled, or stuffed or chopped and sautéed quickly with fresh herbs.

Since summer squash is in season now and quite reasonably priced, pick some up on your next trip to the market and make some of the Italian flavored recipes below.

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Summer Squash Salad

Ricotta salata cheese is a variation of ricotta that has been pressed, salted and dried.

4 servings

Ingredients

  • 2 medium zucchini
  • 1 medium yellow squash
  • 1/4 teaspoon salt
  • 2 tablespoons thinly sliced fresh basil
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon grated lemon rind
  • 1 teaspoon fresh lemon juice
  • 1/4 teaspoon freshly ground black pepper
  • 3 thin slices prosciutto (1 ounce), chopped
  • 1/4 cup (1 ounce) crumbled ricotta salata or feta cheese

Directions

Shave the zucchini and squash into thin strips using a vegetable peeler. Discard seeds.

Place zucchini and squash in a medium bowl and toss with the salt.

Combine basil and next 4 ingredients (through pepper) in a small bowl; stir with a whisk.

Pour over the squash and toss.

Heat a small nonstick skillet over medium heat. Add prosciutto; saute for 2 minutes or until crisp.

Divide the salad among 4 serving plates. Top each serving with cheese and prosciutto.

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Lemony Squash Risotto

4 servings

Ingredients

  • 5 teaspoons extra-virgin olive oil, divided
  • 2 (8-ounce) zucchini, halved lengthwise and diced
  • 2 (8-ounce) yellow squash, halved lengthwise and diced
  • 5 cups vegetable or chicken broth
  • 1/2 cup finely chopped shallots
  • 1 cup uncooked Arborio rice
  • 1/4 cup dry white wine
  • 1/2 cup (2 ounces) grated fresh Pecorino Romano cheese
  • 1/4 cup chopped fresh chives, plus extra for garnish
  • 1 teaspoon grated lemon rind
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon unsalted butter
  • 1/4 teaspoon salt

Directions

Heat a skillet over medium-high heat. Add 2 teaspoons olive oil to pan; swirl to coat.

Add the diced squash to the pan; cook for 5 minutes or until lightly browned, stirring occasionally. Set aside.

Bring broth to a simmer in a medium saucepan (do not boil). Keep warm over low heat.

Heat remaining 1 tablespoon olive oil in a Dutch oven over medium heat. Add shallots and cook for 3 minutes or until tender.

Stir in rice and cook for 1 minute, stirring constantly. Stir in wine; cook until liquid is absorbed (about 30 seconds), stirring constantly.

Stir in 1 cup broth; cook 5 minutes or until liquid is nearly absorbed, stirring constantly.

Reserve 1/4 cup broth. Add remaining broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 22 minutes total).

Stir in squash; cook 1 minute or until thoroughly heated. Remove from heat; stir in reserved 1/4 cup broth and remaining ingredients. Garnish with chopped chives.

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Zucchini Cakes with Spicy Marinara Sauce

2 servings

Ingredients

  • 2 cups shredded zucchini
  • 1/2 cup grated onion
  • 1/4 cup Panko bread crumbs
  • 1 egg
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon baking powder
  • 2 tablespoons extra-virgin olive oil
  • Spicy Marinara Sauce, recipe below
  • Shredded Parmesan cheese
  • Chopped fresh parsley

Directions

Drain shredded zucchini and onion on paper towels to remove excess moisture. Transfer vegetables to a large bowl; stir in panko.

Whisk together egg, salt and baking powder in a small bowl; stir into the zucchini mixture.

Heat oil in a nonstick skillet over medium heat. When the oil is hot, drop mounds of zucchini batter into the skillet using a 1/3-cup measure.

Fry cakes until golden, about 4 minutes per side. Transfer cakes to a paper-towel-lined plate.

Serve zucchini cakes with the spicy marinara sauce garnished with Parmesan and chopped parsley.

Spicy Quick Marinara Sauce

Ingredients

  • 1/4 cup diced onion
  • 1/4 cup diced red bell pepper
  • 1 1/2 teaspoon extra-virgin olive oil
  • 1 1/2 teaspoon tomato paste
  • 1 teaspoon minced garlic
  • 1/4 cup dry white wine
  • 1 cup canned diced tomatoes
  • 1 1/2 teaspoon white wine vinegar
  • 1/2 teaspoon red pepper flakes
  • Kosher salt to taste

Directions

Sauté onion and bell pepper in oil in a saucepan over medium-high heat for 3 minutes. Add tomato paste and garlic; cook for 1 minute.

Stir in wine, tomatoes, vinegar and hot pepper flakes. Simmer sauce for 5 minutes; season with salt. Keep sauce warm until ready to serve.

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Mediterranean Summer Squash Gratin

Ingredients

  • 2 onions halved and sliced thin
  • 1 tablespoon olive oil
  • 3 cloves garlic minced
  • 1 tablespoon minced, fresh oregano
  • 1/2 cup dry white wine
  • 1/2 cup pitted Kalamata olives, chopped fine
  • 1/4 cup chopped fresh basil  
  • 1 1/2 pounds zucchini sliced 1/4-inch thick
  • 1 1/2 pounds yellow squash sliced 1/4-inch thick
  • 1 cup Panko bread crumbs
  • 1 cup grated Parmesan cheese
  • 4 tablespoons unsalted butter, melted
  • Cooking spray
  • Salt and pepper

Directions

Toss zucchini and yellow squash with 1 teaspoon salt in a large bowl. Let rest 30 minutes. Drain in a colander. Arrange zucchini and yellow squash on a triple layer of paper towels, then cover with another triple layer of paper towels. Press slices firmly to remove as much liquid as possible.

Heat oil in a large skillet over medium heat. Add onions, 1/2 teaspoon salt and 1/4 teaspoon pepper and cook, stirring occasionally, until onions are soft and golden brown, 15 to 20 minutes.

Stir in garlic and oregano and cook until fragrant, about 30 seconds. Stir in wine and cook until evaporated, about 3 minutes. Off heat, stir in olives and basil; set aside.

Adjust oven rack to middle position and heat the oven to 450°F. Spray the bottom and sides of a 13 x 9-inch baking dish with cooking spray.

Combine panko, Parmesan and 1/2 teaspoon pepper in a bowl. Evenly coat the bottom of the baking dish with 6 tablespoons of the panko mixture.

Stir melted butter into the remaining panko mixture and mix until well combined; set aside.

Arrange half of the squash over the bottom of the prepared dish. Sprinkle 1/4 cup panko mixture evenly over the squash. Spread onion mixture in an even layer over the crumbs.

Arrange remaining half of the squash over the onion mixture. Cover with aluminum foil and bake until just tender, about 15 minutes.

Remove the baking dish from oven and sprinkle remaining panko mixture evenly over the top. Bake, uncovered, until bubbling around the edges and the crumbs are golden brown, 10 to 15 minutes. Transfer to a wire rack and let cool for 15 minutes before serving.

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Italian Sausage Stuffed Pattypan Squash

6 servings

Ingredients

  • 6 medium pattypan squash
  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 2 garlic cloves, minced
  • 1 pound Italian pork sausage, casings removed
  • Fine sea salt
  • Freshly ground black pepper
  • 1 teaspoon tomato paste
  • 1 medium to large tomato, seeded and diced
  • 1/2 cup dry white wine
  • 1 cup Panko bread crumbs
  • 1/4 cup chopped parsley
  • 1/2 cup shredded Parmesan cheese

Directions

Fit a large pot with a steamer basket; add water just up to the basket and bring to a boil. Add pattypan squash, cover, and steam until tender, about 10 minutes.

Let squash cool to the touch. Trim the stems and cut each squash in half crosswise.

Using a spoon, hollow out the inside and set the pulp aside. Place squash halves in a baking dish.

Preheat oven to 350 degrees F.

Heat oil a large sauté pan over medium-high heat. Add onion and cook until soft and translucent, about 5 minutes. Add garlic and sauté 1 minute.

Add sausage and cook until no longer pink, about 10 minutes. Season with salt and pepper.

Add tomato paste, fresh tomato, squash pulp and wine. Simmer until liquid has reduced, about 20 minutes. Remove from the heat and stir in bread crumbs and parsley.

Fill squash halves with the meat mixture. Top each with shredded Parmesan. Bake until heated through and cheese has melted, about 20 minutes.


 

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One of my favorite things about living near the Gulf is that the beach is so close to us. There is nothing better than relaxing in the sun, digging your toes into warm sand and spending the day with friends. Beach trips require an adjustment in thinking about what foods to pack for a lunch, however. That means you don’t want snacks that will wilt in a cooler on a hot day or use food containers that will let sand inside. And you don’t want to have to deal with a lot of utensils or dishes.

Hands-down the most obvious beach must-have is bottled water. Without adequate hydration, you run the risk of heat stroke. Do not forget the sunblock, either. I have seen too many people turn lobster red before the end of the day.

By bringing snacks like nuts and dried fruits, which are packed with protein and carbohydrates, you’ll have delicious and easy snacks that will give you energy all day long. Pita, pretzels and chips are all delicious with dips like hummus or salsa, but dips are not the best idea for a snack at the beach. One gust of wind and you may get more sand in the container than you want. The less exposed your food is to the elements, the better.

Mayonnaise does not hold up once it leaves the refrigerator. Instead, opt for a vinaigrette or use sandwich condiments, like pesto, to add flavor. Dairy products are best left at home, as they are highly unstable if not kept at the right temperature.

Think of healthy, but filling food to take to the beach.

Choose pita bread or wraps for sandwiches instead of bread slices that may get soggy.

Keep all condiments separated from other food. Use small Tupperware containers for sauces or dressing.

Pack light and non-salty snacks for kids in individual ziplock sandwich bags. Prepare chopped fresh vegetables, like carrot slices, red, yellow and green pepper sticks, cherry tomatoes, celery, crackers and raisins that can be enjoyed as a small snack.

Go with light meats, such as turkey slices or grilled chicken. They are excellent choices to place in a sandwich wrap.

Try to create snacks that are based upon finger foods. Fruit that can be eaten out-of-hand, like grapes, apples, pears and peaches along with cheese that isn’t too melty — cheddar, Swiss and Gouda, for example, are best for the beach. Cookies and brownies are best for dessert.

How to pack the cooler.

Start with a great insulated cooler. Make sure it’s size appropriate for your entire family. It gets pretty tiring lugging lots of bags from the car to the sand.

Food and drinks that are going to be used last should go on the bottom of the cooler. You don’t want to be digging through the ice or other items just to get one thing.

Place the heaviest and biggest items on the bottom, while the lightest and smallest items should be placed on the top.

Always add ice cubes or ice packs to the cooler after the items have been added to act as a buffer between the food and the heat.

Bring cleaning supplies.

Baby wipes are recommended to take with you to the beach. Unlike napkins, baby wipes help to moisturize the skin and they remove sand more efficiently than dry cloths or paper napkins.

Take extra plastic bags with you. To minimize trash blowing away and litter in general, you can easily place your trash in the plastic bag. Toss the entire bag in a nearby trash barrel on your way out.

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Sunset Beach BBQ

Be sure you wrap up raw meats and pack them with individual ice packs. Make sure your cooler can keep any raw ingredients cool enough, long enough.

Marinate meat the night before, since the marinade will help preserve the meat.

Bring vegetables, like bell peppers and corn on the cob, to give you some variety on the grill. This will satisfy any vegetarians in your group and it will also free up space in the cooler since veggies don’t need to be kept cold.

Frozen fruits serve double duty. As an alternative to ice cubes, freeze grapes or berries, then add them to your cooler when you head to the beach. Not only are frozen fruits refreshing, but they will also help keep the temperature down in a cooler.

Beach Friendly Food

Gullible: those who believe they can have a picnic at the beach.

 

Crunch Mix

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6 servings

Ingredients

  • 2 cups cinnamon-flavored oat square cereal
  • 2/3 cup dried baked apple pieces
  • 1/2 cup shelled lightly salted pistachio nuts or coarsely chopped, toasted pecans
  • 1/4 cup golden raisins

Directions

In medium bowl combine cereal, apple pieces, nuts and raisins. Divide evenly into 6 sandwich bags.

Chicken and Hummus Pitas

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4 servings

Ingredients

  • 1 tablespoon olive oil
  • 1 teaspoon lemon juice
  • 1/4 teaspoon paprika
  • Dash salt
  • Dash black pepper
  • 2 skinless, boneless chicken breast halves (8 to 12 ounces)
  • 2 large whole wheat pita bread rounds, halved
  • 1 cup homemade of store-bought hummus
  • 3/4 cup coarsely chopped Roma tomatoes
  • 1/2 cup thinly sliced cucumber
  • 1/3 cup plain low-fat Greek yogurt

Directions

In a small bowl combine oil, lemon juice, paprika, salt and pepper.

Place chicken on the unheated rack of a broiler pan. Brush both sides of chicken with the oil mixture. Broil 4 to 5 inches from heat for 7 minutes. Turn chicken; broil 5 to 8 minutes more or until chicken is no longer pink. Cool slightly; cut into strips.

Carefully open pita halves and spread each with a ¼ cup of hummus; add sliced chicken, tomatoes, cucumber and yogurt.

Wrap each sandwich well in aluminium foil. The foil will help hold the sandwich together while you eat it.

Cucumber and Apricot Sandwiches

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4 sandwiches

Ingredients

  • 1 large cucumber
  • 4 ounces reduced-fat cream cheese (Neufchatel)
  • 2 tablespoons snipped fresh basil
  • 8 slices firm-textured whole wheat bread
  • 2 large apricots or 1 nectarine, pitted and thinly sliced
  • 1/2 cup arugula leaves

Directions

Peel cucumber. Cut cucumber in half lengthwise and scoop out seeds. Thinly slice cucumber; set aside.

In a small bowl stir together the cream cheese, basil and 1/8 teaspoon salt.

Spread about 1 tablespoon cheese mixture on one side of each bread slice.

Top four bread slices with cucumber, apricot and arugula.

Top with remaining bread slices, cream cheese side down.

Cut each sandwich in half diagonally. Wrap well in foil.

Peanut Butter Chocolate Chip Cookies

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40 cookies

Ingredients

  • 1 cup raisins
  • 1/2 cup boiling water
  • 1/2 cup peanut butter
  • 1/4 cup butter, softened
  • 1/2 cup sugar
  • 2 eggs
  • 1 teaspoon ground cinnamon
  • 1 teaspoon vanilla
  • 1/2 teaspoon baking soda
  • 1/2 cup all-purpose flour
  • 1 ¼ cups rolled oats
  • 1 cup semisweet chocolate pieces

Directions

Preheat the oven to 350 degree F.

In a small bowl, combine raisins and boiling water; set aside.

In a large electric mixer bowl, combine peanut butter and butter; beat with the electric mixer on medium speed for 30 seconds.

Add sugar, egg, cinnamon, vanilla and baking soda. Beat until combined.

Add flour; beat until smooth. Stir in oats.

Drain the raisins; stir raisins and chocolate chips into the oat mixture.

Drop by rounded teaspoons onto ungreased cookie sheets.

Bake about 10 minutes or until lightly browned. Transfer to wire racks; let cool.

Pack into sandwich bags for individual servings at the beach.

Don't forget the frozen grapes.

Don’t forget the frozen grapes.


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A few weeks ago I started receiving my weekly CSA (Community Supported Agriculture) delivery from a nearby farm. You can find more information on how a CSA works by visiting the Local Harvest site.

I look forward to this season every year because I now have available the freshest produce to cook with each week. The cover photo above shows what vegetables I received in my box last week. Jeta Farms is a family owned local farm, operated by Eddie Frank, and the farm sells their produce at local farmers’ markets, including the Palafox Market in Pensacola, FL on Saturday mornings.

Here are a few recipes I made with the vegetables in this week’s share.

Jeta Farms

Jeta Farms

Italian Frying Peppers

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Ingredients

  • 6 Italian frying peppers
  • 2 tablespoons extra virgin olive oil
  • 1 garlic clove smashed and cut in half
  • Pinch of salt and pepper

Directions

Heat oil and garlic in a small saute pan. Lower heat and add the whole peppers. Saute slowly until lightly brown on all sides. Serve at room temperature. These peppers are delicious as an appetizer or as a side dish.

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Homemade Refrigerator Dill Pickles

Makes 2 quarts. I use old mayonnaise jars with screw top lids.

Ingredients

  • 2 cups water
  • 2 cups white distilled vinegar
  • 2 tablespoons sugar
  • 2 tablespoons kosher salt
  • 1 teaspoon crushed black pepper
  • 1 teaspoon dill seed
  • 6 thinly sliced garlic cloves
  • 6-8 pickling cucumbers (Kirby)
  • A few sprigs of dill
  • 2 clean quart size jars

Directions

Combine water, vinegar, sugar, kosher salt, pepper, dill seed and garlic in a medium saucepan. Bring to a boil; stir.

Quarter pickling cucumbers lengthwise and divide evenly in the jars; add fresh dill.

Top with the hot vinegar mixture. Cover and refrigerate for several days before eating. The pickles keep for a few months in the refrigerator.

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Potato Leek Soup

Ingredients

  • 3 cups chopped leeks, light green and white parts
  • 1 cup chopped sweet onions
  • 2 cloves garlic, minced
  • 2 tablespoons butter
  • 1 ½ pounds peeled potatoes, cubed
  • 2 stalks celery, chopped
  • 1 ½ teaspoons fresh thyme leaves, chopped
  • 8 cups low sodium chicken broth
  • 1 bay leaf
  • 1 cup evaporated canned milk
  • 1/2 teaspoon white pepper
  • 1 teaspoon salt
  • 1 tablespoon chopped fresh chives
  • 2 strips cooked bacon, crumbled

Directions

Heat butter in a Dutch oven or soup pot. Add the celery, leeks and onion and saute until tender. Add garlic and potatoes and cook for 5 minutes.

Add the chicken broth, thyme and bay leaf. Bring to a boil, lower heat, cover the pot and cook until the potatoes are soft, about 20 minutes.

Remove the bay leaf. Puree the soup with an immersion blender or in a processor.

Add the evaporated milk, salt and pepper. Bring to a simmer (do not boil). Serve in individual bowls and top each bowl with chives and bacon.

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Grilled Yellow Squash

This is a favorite in our family – well – anything I put basil pesto on becomes a favorite with them.

4 servings

Ingredients

  • 1/2 cup fresh basil pesto
  • 1/4 cup toasted pine (pignoli) nuts
  • 1 tablespoon extra-virgin olive oil, plus extra for the grill
  • 2 teaspoons lemon juice
  • 1/4 teaspoon salt
  • 2 medium summer squash, (about 1 pound), sliced diagonally 1/4 inch thick

Directions

Preheat grill to medium-high. Oil the grates.

Combine pesto and lemon juice in a small bowl.

Brush both sides of the squash slices with olive oil and sprinkle lightly with the salt.

Grill the squash until browned and tender, 2 to 3 minutes per side. Serve topped with the pesto and the toasted nuts.

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Eggplant And Fresh Tomato Bake

Jeta Farms grows the most delicious eggplant, Rosa Bianca, an  Italian Heirloom eggplant. It is a medium size, round shaped eggplant with lavender-white skin and creamy white flesh with no taste of bitterness and very mild in flavor.

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This is my summer version of eggplant parmesan.

Ingredients

  • 2 Rosa Bianca Heirloom Eggplants (14-15 oz each)
  • Dried Italian bread crumbs
  • !/2 cup refrigerated egg substitute or 2 eggs
  • 8 oz mozzarella cheese, sliced thin
  • 5-6 fresh plum tomatoes, sliced thin
  • Salt and pepper
  • Dried Italian seasoning
  • Olive oil

Directions

Preheat the oven to 425 degrees F. Oil two baking sheets.

Place the sliced tomatoes on a plate lined with paper towels. Sprinkle lightly with salt. Let the tomatoes drain while you prepare the eggplant.

Dip eggplant slices in the egg substitute and then coat in the dried bread crumbs. Place the breaded eggplant on the prepared baking pans and bake until brown, about 20 minutes, turning the slices over halfway through baking.

Oil an 8 inch square glass baking pan. Cover the bottom of the pan with eggplant slices and add half the sliced tomatoes and half of the cheese.

Add another layer of eggplant slices, tomatoes and cheese. Sprinkle the top layer with dried Italian seasoning. Cover the dish with foil.

Bake in the oven for 30 minutes. Remove the foil and bake 10 minutes more.

Let rest 10 minutes before slicing.

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Brown Sugar Zucchini Bread

Ingredients

  • 3 cups self-rising flour (King Arthur brand is what I use)
  • 1 teaspoon baking soda
  • 1 ½ teaspoons cinnamon
  • 2 cups brown sugar
  • 2 eggs
  • 2/3 cup vegetable oil
  • 2 teaspoons vanilla
  • 2 cups shredded zucchini
  • 1 cup chopped walnuts
  • Cooking spray

Directions

Preheat the oven to 325 degrees F.

Spray two 8-inch loaf pans with cooking spray and set aside.

Combine flour, baking soda, cinnamon and brown sugar in a large mixing bowl. Stir until thoroughly mixed.

In a smaller bowl combine eggs, oil and vanilla. Add to the flour mixture and mix well.

Fold in the zucchini and walnuts.

Divide the mixture evenly between the two baking pans.

Bake until deep golden brown and a toothpick inserted in the middle comes out clean, about 60 minutes.

Cool in pans on wire racks for 30 minutes; then remove bread from the pans and continue cooling on wire racks.

This bread freezes well.


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Even on busy mornings, don’t skip breakfast. With these quick and healthy choices you won’t have to. Make these recipes on the weekend, freeze in individual portions and defrost the night before. If time, in the morning heat in the microwave. Breakfast will be ready on busy weekday mornings as you go out the door. These breakfasts are also packed with healthy ingredients that will keep you from counting down the hours until lunch.

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Zucchini Oat Bread

Ingredients

Makes Two 8 1/2 X 4 1/2″ Loaves

  • Nonstick cooking spray
  • 1 cup walnuts
  • 3 large eggs
  • 1/2 cup vegetable oil
  • 1/2 cup (4 oz) unsweetened applesauce
  • 3/4 cups granulated sugar
  • 1/2 cup (packed) light brown sugar
  • 1 tablespoon vanilla extract
  • 3 cups all-purpose flour
  • 1½ teaspoons kosher salt
  • 1 teaspoon ground cinnamon
  • 1 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon freshly grated nutmeg
  • 3½ cups coarsely grated zucchini (from about 1 lb zucchini)
  • 1¼ cups old-fashioned rolled oats, divided

Directions

Preheat the oven to 350°F. Spray two 8 ½ x 4 ½ inch loaf pans with nonstick spray and line with parchment paper, leaving a generous overhang on the long sides.

Spread walnuts on a rimmed baking sheet and toast until slightly darkened and fragrant, 8–10 minutes; let cool, then coarsely chop.

Whisk eggs, oil, granulated sugar, applesauce, brown sugar and vanilla in a large bowl until smooth.

Whisk flour, salt, cinnamon, baking soda, baking powder and nutmeg in another large bowl just to combine.

Make a well in the center of the dry ingredients, add egg mixture and slowly incorporate dry ingredients with a fork (batter will look dry).

Fold in zucchini, walnuts and 1 cup oats. Divide batter evenly in the prepared pans.

Sprinkle remaining 1/4 cup oats over batter in both pans and bake until a tester inserted into the center comes out clean, about 60 minutes.

Transfer pans to a wire rack and let bread cool 30 minutes; turn out bread onto wire racks and let cool completely. Bread freezes well.

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Pistachio Fruit Bars

Ingredients

Makes 12 bars

  • Nonstick cooking spray
  • 2 tablespoons coconut oil
  • 1½ cups old-fashioned oats
  • 3 tablespoons plus 1 cup pistachios
  • 1/2 vanilla bean, split lengthwise
  • 1 cup chopped dried figs
  • 1 cup chopped prunes
  • 1/2 teaspoon finely grated orange zest
  • 1 tablespoon fresh orange juice
  • 3/4 teaspoon kosher salt

Directions

Preheat oven to 200°F.

Lightly coat an 8 x 8 inch baking pan with cooking spray. Line the pan with parchment paper, leaving a generous overhang on all sides.

Heat coconut oil in a large skillet over medium. Add oats and cook, stirring often, until golden brown, about 4 minutes. Let cool on a plate.

Process the 3 tablespoons of pistachios in a food processor until finely ground; transfer to a small bowl.

Scrape seeds from the vanilla bean into the processor and add figs, prunes, ½ cup pistachios, orange zest, orange juice salt and 2 tablespoons water and process until smooth.

Transfer mixture to a medium bowl. Coarsely chop the remaining ½ cup pistachios and add to the bowl along with the oats; mix well.

Press firmly into the prepared baking pan. Sprinkle with the ground pistachios, pressing to adhere.

Bake 20–25 minutes, until no longer sticky. Let cool, then cut into 12 bars.

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Bacon Omelet Wrap

4 servings

Ingredients

  • 2 slices bacon
  • Nonstick cooking spray
  • 1 teaspoon olive oil
  • 1/3 cup chopped red sweet pepper
  • 1/4 cup sliced green onions (2)
  • 2 cups coarsely chopped,  fresh baby spinach
  • 5 eggs, lightly beaten
  • 1/2 cup low-fat cottage cheese
  • 1/2 teaspoon dried Italian seasoning, crushed
  • 1/4 teaspoon freshly ground black pepper
  • 4 – 10 inch high-fiber whole grain flour tortillas, warmed

Directions

Coat a large skillet with cooking spray. Cook bacon in the skillet until crisp. Remove from the skillet and drain on a paper towel. Chop and set aside.

Add the olive oil to the same skillet and heat. Add the sweet pepper and green onions; cook about 2 minutes or until tender, stirring occasionally.

Add spinach; cook and stir for 2 to 3 minutes more or until spinach begins to wilt.

In a medium bowl, combine eggs, cottage cheese, Italian seasoning, black pepper and chopped bacon. Pour egg mixture over vegetables in the skillet. Cook over medium heat.

As mixture sets, run a spatula around the edges of the skillet, lifting egg mixture so the uncooked portion flows underneath. Continue cooking and lifting edges just until egg mixture is set.

Slide egg mixture from the skillet onto a cutting board and cut into quarters.

For each wrap, place one egg portion in the center of each tortilla. Fold in opposite sides and roll up.

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Cranberry Scones

12 scones

Ingredients

  • 1 1/2 cups all-purpose flour
  • 1/2 cup whole wheat flour
  • 3 tablespoons sugar
  • 1 1/2 teaspoons baking powder
  • 1 teaspoon ground ginger or cinnamon
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/3 cup butter
  • 2 eggs
  • 1/3 cup buttermilk, plus extra for the tops of the scones
  • 3/4 cup dried cranberries or dried cherries
  • 3 tablespoons rolled oats

Directions

Preheat the oven to 400 degree F.

In a large bowl, stir together all-purpose flour, whole wheat flour, sugar, baking powder, ginger, baking soda and salt. Using a pastry blender, cut in butter until mixture resembles coarse crumbs. Make a well in the center of the flour mixture.

In a small bowl, beat eggs slightly and stir in the 1/3 cup buttermilk and cranberries. Add buttermilk mixture all at once to the flour mixture. Stir just until moistened (some of the dough may look dry).

Turn out onto a floured surface. Knead dough for 10 to 12 strokes or until nearly smooth. Pat dough to an 8-inch circle about 3/4 inch thick.

Brush the top with additional buttermilk; sprinkle with oats, pressing gently into the dough. Cut into 12 wedges.

Place dough wedges 1 inch apart on an ungreased or parchment-lined baking sheet.

Bake 15 minutes or until the edges are lightly browned.

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Ginger Pear Muffins

12 muffins

Ingredients

  • Nonstick cooking spray
  • 1 cup all-purpose flour
  • 1 cup quick-cooking rolled oats
  • 3 tablespoons packed brown sugar
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon salt
  • 2/3 cup low fat milk
  • 1/3 cup cooking oil
  • 1 egg, beaten
  • 3/4 cup cored pear, chopped
  • 1/4 cup chopped walnuts
  • 1 tablespoon oat bran or wheat bran
  • 1/4 teaspoon ground ginger

Directions

Preheat oven to 400 degrees F.

Lightly coat twelve 2-1/2-inch muffin cups with nonstick cooking spray. Set aside.

In a large bowl, combine flour, rolled oats, brown sugar, baking powder, 1/2 teaspoon ginger and the salt. Make a well in the center.

In a small bowl, combine milk, oil and egg; add all at once to the flour mixture. Stir just until moistened. Fold in pear and walnuts.

Divide batter evenly among prepared muffin cups. Combine oat bran and the 1/4 teaspoon ginger; sprinkle over the tops of the muffins.

Bake for 18 to 20 minutes or until the tops are brown. Cool in muffin cups on a wire rack for 5 minutes. Remove from muffin cups to a wire rack to cool.

breakfast6


stuffedvegcover

Throughout the Mediterranean and the Middle East, nearly every meal begins with an assortment of appetizers. Stuffed vegetables are often on the appetizer tray with an emphasis on eggplants, peppers and tomatoes seasoned with fresh herbs and spices. Many of the most popular stuffed vegetables served as a main course in these regions are stuffed grape leaves, artichokes filled with savory breadcrumbs and sausage and hearty cabbage leaves rolled around a meat and rice stuffing.

An easy way to incorporate more vegetables into your diet is by making them your meal’s main event. Stuffed vegetable recipes—including stuffed peppers, stuffed tomatoes and stuffed squash—use usually hollowed out and filled with lean meats, flavorful cheeses or even more vegetables. Any sturdy vegetable can be used for stuffing. Leftovers can often be used for the filling, such as risotto to stuff tomatoes.

Getting vegetables ready for stuffing is quite simple, but the technique varies from vegetable to vegetable. It’s important to always use the freshest, ripest vegetables available, avoiding those that are oversized and or soft. Cut ripe tomatoes in half, then scoop out most of the pulp with a spoon to create a shell. For peppers and squash, remove the seeds and stringy bits of flesh and you’ll be left with a natural cavity to fill.

Many stuffings are interchangeable and work well with other vegetables. You can add diced ham or sausage for a meatier taste, nuts for a crunchy texture or experiment with your favorite herbs and spices.

Pack the stuffing into the vegetables, place them in a shallow roasting pan or casserole dish. Bake until the vegetables soften and the filling is cooked through and golden brown.

Liquids like tomato sauce, wine, broth or water are often poured around the vegetables to keep them moist and provide even more flavor.

Stuffed vegetables taste good hot or at room temperature. Serve them as an hors d’oeuvre, a first course, a main course or a side dish.

stuffedveg1

Tuna-Stuffed Tomatoes

Serves: 4

Ingredients

  • 8 small tomatoes
  • 6 oz olive oil-packed tuna, drained and oil reserved
  • 10 pitted Kalamata olives, minced
  • 2 tablespoons minced fresh parsley
  • 1 tablespoon capers, rinsed and drained
  • 1 tablespoon reserved tuna olive oil
  • 1/2 teaspoon minced fresh thyme leaves
  • Black pepper to taste

Directions

Line a baking sheet with paper towels. Cut a thin slice off the top of each tomato. Gently scoop out tomato seeds and pulp, leaving the shell intact.

Set shells cut side down to drain on the paper towels.

Mix tuna, olives, parsley, capers, tuna olive oil, thyme and pepper, breaking up any large chunks of tuna.

Spoon tuna mixture into tomatoes and chill until serving time.

stuffedveg2

Orzo-Stuffed Peppers

You can prepare these up to 12 hours before serving. Just cover the baking dish with foil, refrigerate until time to bake the peppers.

Makes 4 servings

Ingredients

  • 1 cup uncooked orzo pasta
  • 3 cups baby arugula or baby spinach
  • 1/4 cup crumbled feta cheese
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1 clove garlic, minced
  • 1 teaspoon dried oregano
  • 4 small bell peppers, halved and seeded

Directions

Preheat the oven to 400°F.

Cook the orzo according to package directions in boiling, salted water in a saucepan; drain.

Heat oil in the pot and add the onion and garlic. Saute until the onion is tender. Add arugula, feta, oregano and 1/4 teaspoon each salt and freshly ground black pepper; stir.

Add drained orzo and mix thoroughly.

Season the inside of peppers with 1/4 teaspoon each salt and pepper.

Fill peppers and transfer to a 9 x 13 inch baking dish. Cover with foil; bake until the peppers are tender ( about 35-40 minutes).

stuffedveg3

Stuffed Portobellos

6 servings

Ingredients

  • 6 (4-inch) portobello caps
  • 1 1/3 cups lean ground beef or ground turkey, lightly packed
  • 3/4 cup canned diced Italian tomatoes, drained
  • 1/2 cup minced green onions
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons grated fresh Parmesan cheese, plus additional for garnish
  • 2 tablespoons lower fat cream cheese
  • 1 teaspoon dried Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 garlic clove, minced
  • Olive oil cooking spray

Directions

Preheat oven to 350°F.

Remove and discard the stems from the mushrooms. Remove the brown gills from undersides of the mushrooms, using a spoon; discard the gills.

Combine beef with the remaining  ingredients in a medium bowl.

Spoon 1/3 cup of the mixture into each mushroom cap.

Place caps on a baking sheet coated with olive oil cooking spray.

Bake for 30 minutes or until the mushrooms are tender and the tops are lightly browned.

Sprinkle each cap with Parmesan cheese before serving.

stuffedveg4

Italian Sausage Stuffed Zucchini

Servings: 4

Ingredients

  • 4 zucchini, small to medium size
  • 2 tablespoons olive oil
  • Salt & pepper
  • 8 ounces Italian sausage, casing removed
  • 1 clove garlic, minced
  • 4 ounces scallions, chopped
  • 8 ounces fresh tomatoes, diced
  • 8 ounces shredded Mozzarella cheese
  • 1 ounce fresh basil, chopped
  • 1 teaspoon crushed red pepper flakes
  • 2 ounces grated Parmesan cheese
  • 2 ounces pine nuts, toasted

Directions

Cut zucchini in half and scoop out the flesh, leaving about ¼ inch attached to the shell. Lightly salt the zucchini shells.

Chop the zucchini pulp.

Heat olive oil in a skillet and sauté the sausage till browned. Add the zucchini pulp and garlic and saute for a minute or two.

In a bowl, combine the scallions, tomatoes, mozzarella, basil, red pepper and pine nuts.

Add the sausage mixture. Mix thoroughly.

Spoon mixture into scooped out zucchini shells and sprinkle tops with Parmesan cheese.

Bake in a 350 degree F oven for 25 to 30 minutes.or until the zucchini shells are tender and the tops are lightly brown.

stuffedveg5

Stuffed Onions

6 servings

Ingredients

  • 6 medium yellow onions (about 2 pounds)
  • 2 slices of bacon, cut into 1-inch pieces
  • 1/4 cup Italian seasoned bread crumbs
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon butter
  • 1 1/2 cups diced fresh mushrooms
  • 1/4 teaspoon salt
  • Dash each pepper and ground nutmeg
  • 1/2 cup beef broth, plus extra if needed
  • Additional parsley for garnish

Directions

In a Dutch oven, bring a small amount of water (about 1 inch) to a boil.

Peel onions and using a slotted spoon, place the onions in the boiling water. Cook for 5 minutes; remove to a plate and let stand until cool enough to handle.

Cut a 1/4-inch slice off the top of each onion. Remove the center, leaving a 1/2-inch shell.

Chop the centers and tops of the onions; set aside.

In a skillet, cook the bacon until crisp; remove to a paper towel to drain.

In the drippings, saute the chopped onion until tender.

Add the butter and mushrooms and cook until the mushrooms are tender.

Stir in the breadcrumbs and parsley.

 

Add the bacon, salt, pepper and nutmeg.

Stuff the onion shells with the mushroom mixture; place in an ungreased shallow 1 quart baking dish. Pour broth around the onions.

Bake, uncovered, at 375°F for 45 minutes or until tender, basting frequently during the first 15 minutes with the broth, adding more if needed. Sprinkle with additional parsley before serving.


100_0907

Grouper is a mild, sweet fish that belongs to the sea bass family. It is a salt water fish that can become quite large. It is a locally caught fish where I live and grouper sandwiches are very popular here.

Due to their preferred habitat around coral reefs, groupers are accessible primarily by hook-and-line fishing. In my local area, the harvesting of grouper is closely monitored and regulated to ensure healthy stocks as a naturally renewable and sustainable resource.

In many parts of the world, grouper fisheries are depleted. One reason for this is their unusual mating ritual, where mature fish come together to spawn in huge numbers and that makes them easy targets for destructive fishing practices. This situation removes many reproducing fish and challenges the recovery of their populations.

Red and black grouper from the U.S. Gulf of Mexico are no longer over fished. Management techniques supported by EDF (Environmental Defense Fund) show enormous promise for bringing our seas back from unhealthy environments. Under an innovative fishing model known as catch shares, fishermen have an economic incentive to help the fishery recover. They get a share of the allowed catch, which grows larger as the fishery recovers.

Grouper is also a healthy menu choice. Six ounces of uncooked grouper has only 165 calories and 3 grams of fat (none of which is saturated). It can be cooked in a variety of ways since it is a firm fish that holds up to various cooking methods, including cooking it on the grill. Since grouper is a lean fish, however, it benefits from basting with a flavorful sauce while grilling.

Herb Infused Fish Fillets

Since I cook for two most days, I made half the amount listed in the recipe below. You can also use any firm white fish fillets that are available in your area.

4 servings

Ingredients

  • 1 1/2 lbs grouper fillets (or other firm white fish) 3/4 to 1 inch thick
  • 6 sprigs fresh thyme
  • 4 fresh rosemary sprigs
  • 8  bay leaves 
  • 2 tablespoons lemon juice (freshly squeezed)
  • 2 tablespoons extra virgin olive oil
  • 1 garlic clove, sliced
  • Salt to taste
  • 2 tablespoons minced fresh oregano leaves
  • Heavy-duty aluminum foil
  • Olive oil cooking spray
  • Freshly ground black pepper

Directions

Rinse the fish fillets and and pat dry with paper towels.

Lightly salt both sides of the fish and set aside until the grill is ready

Heat the grill to medium-high.

100_0901

Cut off a piece of heavy-duty aluminium foil large enough to accommodate the fish on the grill. Poke several holes through the foil, spray with olive oil cooking spray and make a base on the foil for the fish with the thyme, rosemary and bay leaves.

In a small bowl combine the lemon juice, garlic and olive oil.

100_0902

Place the fish on top of the herb branches, brush the fish with the lemon mixture.

100_0904

Place the foil with the fish on it on the grill over direct heat and close the cover. Grill for 6 minutes, brush the fish with the lemon mixture again and sprinkle with the minced oregano leaves.

100_0905

Close the grill cover and cook for about 6 more minutes more or until the fish flakes when poked with a fork in the thickest part.

Grind fresh black pepper over the fish before serving.

100_0906

Roasted Corn and Peppers

I served the grilled grouper for dinner with this side dish.

Serves 4

Ingredients

  • 1 tablespoon olive oil
  • 1 cup red bell pepper, chopped
  • 1 cup green bell pepper, chopped
  • 2 cups fresh corn kernels
  • 1 cup onion, diced
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon fresh-ground black pepper

Directions

Heat the oven to 450 degrees F.

Combine the olive oil with the peppers, corn, onion and the salt and pepper in a baking dish.

Roast the mixture in the oven until the corn and peppers start to brown, about 20 minutes, stirring twice.

grouper1

Grilled Grouper Sandwich

If you would like to turn this grilled grouper into one of Florida’s best dishes, here is how to do it.

Ingredients

For the sauce:

  • 1/2 cup reduced-fat mayonnaise
  • 2 medium green onions, finely chopped (2 tablespoons)
  • 1 tablespoon sweet pickle relish
  • 1 ½ teaspoons capers, drained and chopped
  • 1 ½ teaspoons fresh lemon juice
  • 1/2 teaspoon Worcestershire sauce

For the sandwich:

  • 4 grouper fillets, about 1 inch thick (5-6 oz each), cooked according to the recipe above.
  • 4 whole wheat hamburger buns
  • 4 leaves green leaf lettuce

Directions

In a small bowl, stir mayonnaise, onions, relish, capers, lemon juice and Worcestershire sauce with a whisk until well blended. Cover and refrigerate until serving time.

On each bun bottom, place lettuce and a grilled grouper fillet. Spoon some sauce evenly over the fish. Cover with a bun top and serve.

grouper2

Caesar Salad Topped with Grilled Grouper

You can also turn this grilled grouper into a great salad, another favorite in my region.

Ingredients

  • 4 grouper fillets, about 1 1/2 inches thick (6 oz each), cooked according to the recipe above.
  • 1/2 cup olive oil, divided
  • 3 large garlic cloves, divided
  • 1/2 teaspoon coarse kosher salt
  • 3 cups of firm country bread, cut into 1 inch pieces
  • 1/3 cup freshly grated Parmesan cheese, plus extra for serving
  • 1/4 cup mayonnaise
  • 2 anchovy fillets
  • 2 tablespoons fresh lemon juice
  • 1/2 tablespoon Dijon mustard
  • 1/2 teaspoon Worcestershire sauce
  • Large head of romaine lettuce, torn into bite-size pieces

Directions

Preheat the oven to 350°F.

For the croutons:

Whisk 1/4 cup of the oil, 2 of the garlic cloves, minced and coarse salt in large bowl to blend. Add bread cubes and toss to coat. Transfer croutons to a baking sheet.

Bake croutons until golden brown, about 12 minutes. Cool completely.

For the dressing:

Combine the 1/3 cup Parmesan cheese, mayonnaise, anchovies, lemon juice, mustard, Worcestershire sauce, remaining 1/4 cup oil and 1 garlic clove in a blender and puree until smooth.

Season dressing to taste with salt and pepper.

For the salad:

Place lettuce and croutons in a large bowl and toss with the dressing. Place the lettuce and croutons onto 4 individual serving plates and place one grilled grouper fillet on top of each salad.

Sprinkle each with additional Parmesan cheese.


soupcover

For relatively few calories, soup brings a feeling of fullness and makes it easier to eat less of other foods in a meal. Soup can benefit long-term health by serving as the basis to work more vegetables into meals.

Tomato soup provides a serving of vegetables by itself and then you can add even more vegetables to the soup.

Pureed squash is an excellent base for a soup that is packed with nutrients.

Broth-based soups can be the base for adding several servings of vegetables, also.

Even if you start with commercial soup that’s light on vegetables, you can add  frozen, canned or leftover fresh veggies of your own to enhance the nutrition of this bowl of soup.

The key to making soup a healthy food option is to make sure it is concentrated in the plant foods that we need to increase in our diet and not loaded with what we need to reduce: sodium and saturated fat.

Soup can even be a complete meal. A soup full of vegetables that includes a small amount of meat or poultry can provide a satisfying and healthful meal. All you need to complete this meal is some great tasting bread. Easy weeknight dinner.

soup1

Sicilian Meatball Soup

4 servings

Ingredients

  • 1/2 pound lean ground beef
  • 5 tablespoons chopped fresh parsley, divided
  • 1/4 cup grated Parmesan, plus more for serving
  • 2 tablespoons raisins
  • 2 tablespoons dry bread crumbs
  • 1 egg, beaten
  • 5 cloves garlic, minced, divided
  • 2 1/2 teaspoons salt, divided
  • 1/2 teaspoon fresh-ground black pepper, divided
  • 2 tablespoons olive oil
  • 2 carrots, cut into 1/4-inch dice
  • 1 onion, chopped
  • 2 ribs celery, cut into 1/4-inch dice
  • 1 zucchini, cut into 1/4-inch dice
  • 1 1/2 quarts canned low-sodium chicken broth or homemade stock
  • 1 cup canned crushed tomatoes in thick puree
  • 1/2 teaspoon dried rosemary or 2 teaspoons chopped fresh rosemary
  • 1 cup small pasta shells or other small macaroni

Directions

In a medium bowl, mix together the ground beef, 4 tablespoons of the parsley, the Parmesan, raisins, bread crumbs, egg, half of the garlic, 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper until thoroughly combined. Shape the mixture into 24 meatballs.

In a large pot, heat the oil over moderate heat. Add the carrots, onion, celery and the remaining garlic and cook, stirring occasionally, until the vegetables start to soften, about 5 minutes. Add the zucchini and cook, stirring occasionally, for 5 minutes. Stir in the broth, tomatoes, rosemary and the remaining 2 teaspoons salt. Bring to a boil. Reduce the heat and simmer, partially covered, for 10 minutes.

Add the remaining tablespoon parsley, 1/4 teaspoon pepper and the pasta to the soup. Simmer for 5 minutes. Stir in the meatballs and simmer gently until the meatballs and pasta are done, about 5 minutes longer. Serve with additional Parmesan.

soup2

Tuscan Tomato Bread Soup with Steamed Shellfish

4 servings

Ingredients

  • 6 tablespoons olive oil, divided
  • 1 onion, chopped fine
  • 1 red bell pepper, chopped fine
  • 6 cloves garlic, minced
  • 1/4 cup chopped fresh basil plus 2 tablespoons thinly-sliced basil leaves
  • 1/2 teaspoon dried oregano
  • 2 cups canned crushed tomatoes in thick puree (from one 28-ounce can)
  • 1 1/4 pounds vine-ripened tomatoes (about 4), cut into small dice
  • 1 cup canned low-sodium chicken broth or homemade stock
  • 2 teaspoons salt
  • Pinch of sugar
  • One country loaf of bread, crust removed, cut into 1-inch cubes (about 7 cups)
  • 1/4 teaspoon fresh-ground black pepper
  • 2 pounds mussels or clams, scrubbed or shrimp, peeled and deveined
  • 1/4 cup dry white wine

Directions

In a large saucepan, heat 4 tablespoons of the oil over moderately low heat. Add the onion, bell pepper, garlic, chopped basil and oregano. Cook, stirring occasionally, until the onion is golden, about 10 minutes. Add the canned and fresh tomatoes, the broth, salt and sugar; bring to a simmer. Reduce the heat to low. Simmer, uncovered, until thick, about 30 minutes.

Heat the oven to 350°F. Put the bread on a baking sheet and toast in the oven until crisp, about 25 minutes.

Add the bread and the black pepper to the sauce and bring to a simmer. Cook, stirring gently, until the bread absorbs all the liquid, about 5 minutes.

Put the wine, mussels or clams or shrimp and 1 tablespoon of the oil in a large stainless-steel saucepan. Cover and bring to a boil over high heat. Cook, shaking the pot occasionally, just until the mussels or clams open or the shrimp turn pink, about 3 minutes. Discard any shellfish that do not open.

Mound the bread soup in shallow bowls and surround with the shellfish. Strain any broth from the shellfish pot over the top and drizzle with the remaining 1 tablespoon oil. Sprinkle with the sliced basil.

soup3

Vegetable Farro Soup

6 servings

Ingredients

  • 3 tablespoons extra-virgin olive oil
  • 2 celery ribs, thinly sliced
  • 1 medium onion, thinly sliced
  • 1 medium leek, white and pale green parts only, thinly sliced
  • 1 cup farro
  • 1 tablespoon tomato paste
  • 2 quarts water
  • One 15-ounce can borlotti, cannellini or pinto beans, drained and rinsed
  • 2 large carrots, halved lengthwise and sliced crosswise 1/4 inch thick
  • 1 1/2 cups frozen peas
  • Salt and freshly ground black pepper
  • 2 tablespoons thinly sliced basil

Directions

In a Dutch oven, heat the oil. Add the celery, onion and leek and cook over moderately high heat, stirring a few times, until softened, about 5 minutes. Add the farro and tomato paste and cook, stirring, until the grains are coated and shiny, about 30 seconds.

Add 1 quart of the water and the beans and bring to a boil. Simmer over low heat for 30 minutes. Add the carrots and the remaining 1 quart of water. Cover and cook over low heat until the carrots are tender, about 30 minutes. Add the peas, cover and cook until tender, 5 minutes. Season with salt and pepper, top with the basil.

soup4

White Bean Soup With Mustard Greens

4 servings

Ingredients

  • 1 tablespoon olive oil
  • 1 small white or yellow onion, thinly sliced
  • 1 small fennel bulb, thinly sliced
  • 3 cloves minced garlic
  • 1/2 bunch mustard greens or any greens you like, torn into 1-inch pieces
  • 2 tablespoons grated Parmesan cheese, plus extra for serving
  • One 15-ounce can white beans, such as cannellini
  • 4 cups chicken or vegetable stock
  • Kosher salt and freshly ground black pepper
  • Lemon wedges for serving

Directions

In a large heavy pot, heat olive oil over medium high heat. Add onion and fennel and cook, until softened, 7–8 minutes. Add garlic and mustard greens and season with salt and pepper.

Cook, stirring often, until the greens are wilted, about 5 minutes.

Add the beans and the stock and bring to a boil. Reduce heat to medium and simmer gently, being careful not to break the beans, until flavors blend and the soup is thickened slightly, about 10 minutes.

Add Parmesan and adjust seasoning with salt and pepper. Serve with lemon wedges and additional cheese.

soup5

Squash and Corn Chowder

4 servings

Ingredients

  • 2 slices bacon
  • 3/4 cup sliced green onions, divided
  • 1/4 cup chopped celery
  • 1 pound yellow or green summer squash, chopped
  • 16 oz fresh or frozen corn kernels, thawed if frozen
  • 2 1/4 cups low-fat milk, divided
  • 1 teaspoon chopped fresh thyme
  • 3/4 teaspoon salt, divided
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup (1 ounce) shredded extra-sharp cheddar cheese

Directions

Cook bacon in a large Dutch oven over medium-high heat until crisp. Remove the bacon from pan, reserving 2 teaspoons drippings in the pan. Crumble bacon and set aside.

Add 1/2 cup of the green onions, the celery and squash to the drippings in the pan; sauté about 8 minutes or until the vegetables are tender.

Reserve 1 cup of the corn and set aside. Place the remaining corn and 1 cup milk in a blender and process until smooth. Add remaining 1 1/4 cups milk, thyme, 1/2 teaspoon of the salt and the pepper to the blender and process until combined.

Add pureed mixture and reserved 1 cup corn to the vegetables in the Dutch oven. Reduce heat to medium; cook 5 minutes or until thoroughly heated, stirring constantly. Stir in remaining 1/4 teaspoon salt.

Ladle soup into each of 4 bowls; top each serving with about 1 tablespoon bacon, 1 tablespoon remaining green onions and 1 tablespoon cheese.



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