Healthy Italian Cooking at Home

Category Archives: Cheese

garlic5

Garlic cloves come in a wide variety of sizes, so the numbers given in a recipe should be treated as a rough guide only. There are hundreds of named varieties of garlic, but all of them can be categorized into two major types: softnecked and hardnecked.

Hardneck garlic gets its name from the stiff stalks, or neck, of the garlic plants and prefer cold winter climates. Hardneck garlic bulbs are impressive with much larger cloves.

As they grow, they produce a stalk that coils from the top called a “scape” or garlic flower. When the scapes appear they curl and wind their way up and around the plants. Garlic scapes are completely edible and make for a true gourmet cooking experience.

Hardneck garlic include three varieties: Porcelain, Purple Stripe and Rocambole.

Almost all supermarket garlic is a softneck variety. This is because softneck garlic is easier to grow and can be mechanically planted. Softnecks are known by the white papery skin and an abundance of cloves, often forming several layers around the central core. The flexible stalk also allows softneck garlic to be formed into garlic braids (plaits).

There are two main types of softneck garlic: silverskin and artichoke.

garlic3

garlic4Buy firm, plump, heavy heads with tight, unbroken papery skins. The heavier the garlic, the fresher and better tasting it is. Avoid bulbs that are dried out or have soft spots or mold.

Store unpeeled heads of garlic in an open container in a cool, dry place away from other foods. Do not refrigerate or freeze unpeeled garlic. Properly stored garlic can keep up to three months.

As garlic ages, it will begin to produce green sprouts in the center of each clove. These thin green sprouts can be bitter, so discard them before chopping the garlic for your recipe.

You can buy a variety of garlic presses and other gadgets to help crush the cloves. If you’d rather avoid gadgets then it’s easy to crush garlic with only a knife and a little salt.

In general the finer the chop the stronger the taste. Crushed garlic has the strongest taste of all. When cooked whole, garlic has a much milder, rather sweet taste. Garlic also mellows the longer it is cooked. Garlic added at the end of cooking will give a stronger taste than garlic prepared the same way but added earlier.

To make garlic chips, use a paring knife to cut the clove into thin, vertical slices.

To make garlic flavored oil: heat the garlic chips in ½ cup extra virgin olive oil on medium-high heat. Stir chips several minutes or until lightly golden. Remove garlic from the oil in the pan.

It’s easy to overcook garlic, which results in hard, bitter pieces. Pour the oil over the drained pasta and serve. Or use the garlic flavored oil to brush on chicken or seafood before grilling.

garlic1

Warm Olives with Rosemary, Garlic and Lemon

Ingredients

  • 1/4 cup extra-virgin olive oil
  • Strips of zest from 1 small lemon
  • 1 small rosemary sprig
  • 2 small garlic cloves, thickly sliced
  • 1 pound mixed oil-brined-cured olives, such as Kalamata, Niçoise, Moroccan, cracked green Sicilian and Cerignola (3 cups)

Directions

In a medium saucepan, combine the oil with the lemon zest, rosemary and garlic and cook over moderate heat until the garlic just begins to brown, about 6 minutes. Remove from the heat, stir in the olives and let stand for at least 15 minutes before serving.

MAKE AHEAD: The olives can be prepared up to 3 days ahead and refrigerated; warm gently before serving.

Tortellini and Spinach in Garlic Broth

Tortellini and Spinach in Garlic Broth

Don’t be tempted to cook the tortellini in the soup; they will soak up too much of the garlicky broth. Cook the pasta separately while the soup is simmering and stir them into the soup at the last moment.

Ingredients

  • 2 tablespoons olive oil
  • 5 cloves garlic, minced
  • 3 cups water
  • 3 cups homemade or canned low-sodium chicken broth
  • 1 1/2 teaspoons salt
  • 1 pound fresh or frozen cheese tortellini
  • 1 pound spinach, stems removed, leaves washed well (about 2 1/4 quarts)
  • Grated Parmesan, for garnish

Directions

In a large pot, heat the oil over moderately low heat. Add the garlic and cook, stirring, for 1 minute. Add the water, broth, and salt and bring to a boil. Reduce the heat and simmer, covered, for 10 minutes.

Meanwhile, in a large pot of boiling, salted water, cook the tortellini until just done, about 4 minutes for fresh or 12 minutes for frozen. Drain.

Add the spinach to the soup and cook until just wilted, about 1 minute. Stir in the tortellini. Serve the soup sprinkled with grated Parmesan and pass more of the grated cheese at the table.

Variations: Substitute one quart of shredded escarole for the spinach. Use meat-or cheese-filled ravioli instead of the tortellini.

garlic6

Garlic-Herb Vinaigrette

Ingredients

  • 1/2 cup red wine vinegar
  • 1 tablespoon Dijon mustard
  • 3 garlic cloves, minced
  • Generous pinch of sea salt and black pepper
  • 2 teaspoons dried Italian seasoning (basil, oregano, chives, and thyme)
  • 1 1/2 cups extra virgin olive oil
  • 8 oz. mixed greens

Directions

Combine all ingredients except olive oil in a jar. Stir well with a fork.

Add olive oil, cover tightly, and shake well until combined. You can also use a blender and drizzle the oil in slowly while it is running.

Serve over mixed greens.

Rustic Garlic Chicken

Garlic Chicken

Yes, three heads of garlic. They soften during cooking and take on a subtle sweetness.

Ingredients

  • 2 tablespoons olive oil
  • 1 chicken (about 3 to 3 1/2 pounds), cut into 8 pieces
  • 1 teaspoon salt
  • 1/4 teaspoon fresh-ground black pepper
  • 3 heads garlic, cloves peeled but left whole
  • 2 tablespoons flour
  • 1 cup dry white wine
  • 1 cup canned low-sodium chicken broth or homemade stock
  • 2 tablespoons butter
  • 2 tablespoons chopped fresh parsley

Directions

Heat the oven to 400°. In a Dutch oven, heat the oil over moderately high heat. Sprinkle the chicken with 1/2 teaspoon of salt and 1/4 teaspoon pepper. Saute the chicken until well browned, turning, about 8 minutes in all, and remove from the pot. Reduce the heat to moderate, add the garlic and sauté for 3 minutes. Sprinkle the flour over the garlic and stir until combined. Return the chicken to the pot, cover, and bake in the oven for 15 minutes.

Remove the pot from the oven and put it on a burner. Remove the chicken pieces from the pot and keep warm. Over moderately high heat, whisk in the wine and simmer for 1 minute. Whisk in the broth and the remaining 1/2 teaspoon salt and simmer until the sauce starts to thicken, about 3 minutes. Turn the heat off, whisk in the butter, and pour the sauce over the chicken. Sprinkle with the parsley.

Serve with mashed potatoes, egg noodles or rice.

OLYMPUS DIGITAL CAMERA

Gelato al Aglio Cioccolato

Ingredients

  • 1 cup whole milk
  • 1 cup heavy cream
  • 2 cloves garlic, unpeeled
  • 2 egg yolks
  • 1 whole egg
  • 3/4 cup sugar
  • 2 oz semisweet chocolate, chopped
  • 2 oz bittersweet chocolate, chopped

Directions

Chop the chocolate and place in a mixing bowl. Set aside.

Heat the milk and cream in a saucepan just to the point of boiling and add the garlic.  Remove the pan from the heat and steep, covered, for 15 minutes.  Remove the garlic, add the sugar to the milk mixture and reheat.

Whisk the egg and yolks until well-combined in a mixing bowl. Once the milk mixture is almost boiling, gradually whisk it into the eggs, constantly beating so that the eggs do not curdle. Pour the mixture back into the saucepan and gently return to a boil over low heat and cook until the custard thickens and coats the back of a spoon.

Remove the pan from the heat and pour the mixture over the chopped chocolate. Stir until the chocolate melts. Cover the bowl and refrigerate to cool completely before churning. Overnight is best. Freeze according to your ice cream maker’s instructions.

About these ads

Boats on the island of rabbits- Lampedusa, Sicily

Lampedusa is the largest island of the Italian Pelagie Islands in the Mediterranean Sea. The community of Lampedusa e Linosa is part of the Sicilian province of Agrigento which also includes the smaller islands of Linosa and Lampione. It is in the southernmost part of Italy and is Italy’s southernmost island. Tunisia, which is about 113 kilometres (70 miles) away, is the closest land to the islands. Sicily is farther at 176 kilometres (109 miles); Malta is a similar distance to the east.

Politically and administratively, Lampedusa is part of Italy, but geologically belongs to Africa, since the sea between the two is no more than 400 feet. It has no sources of water other than irregular rainfall. The fauna and flora of Lampedusa are similar to those of North Africa. The south-western side is dominated by deep gorges, while the southeastern part is mostly shallow valleys and sandy beaches. The entire northern coast contains cliffs: gently sloping on the east coast and steep cliffs on the west coast. Lampedusa’s sea bed features a wealth of fish, coral, sea sponges and oysters in a myriad of shapes and colors.

lampedusa

Lampedusa, which has an area of 20.2 square kilometres (7.8 sq mi), has a population of approximately 4,500 people. Its main industries are fishing and tourism. A ferry service links the island with Porto Empedocle, near Agrigento, Sicily. Lampedusa has a semi-arid climate. It has very mild winters with moderate rainfall and hot, dry summers. The sea surrounding the island is relatively shallow. Water temperatures stay warm most of the year, with the warmest being in August when the sea typically reaches 27 to 28 °C (81 to 82 °F). The water stays warm until November, when temperatures range from 20 to 23 °C (68 to 73 °F). It is coolest in February and March, when it averages around 16 °C (61 °F).

Lampedusa1

Over the last century much of Lampedusa has suffered from deforestation where, previously, it was home to numerous plants and trees. Several measures have been taken to improve the situation and although there is still very little agriculture, some parts of the island are full of beautiful and exotic plants and flowers such as palms, figs, olives, prickly pear cactuses and yuccas.

lampedusa0

The main attractions on the island are all centrally located and concentrated in one area which makes it easier to visit them on foot or by renting a scooter or a moped. Mopeds and scooters are available in several places on the island, however, visitors must be careful with their use of fuel, since there are only a few gas stations on the island. There are several hotels and restaurants located here and a number of stores that sell locally made pottery, wooden items, souvenirs and Italian wines.

The most magnificent beach on the island is the Spiaggia dei Conigli (Rabbit Beach) and a vast area around this beach has been declared a nature reserve encompassing both the land and sea areas. There are hardly any structures in the area and fishermen are not allowed to fish nearby, which means snorkelling is excellent. This is a protected area because the beach is one of the last remaining places where sea turtles regularly come to lay their eggs. There is a rescue center and hospital located here where the islanders care for the sea turtles, should they get accidentally injured. In 2013 Rabbit Beach, located in the southern part of the island, was voted the world’s best beach by the travel site TripAdvisor. The island got its name since it was once filled with rabbits, however, now only a few rabbits can be spotted here.

Lampedusa2

Since the early 2000s, the island has become a primary European entry point for migrants, mainly coming from Africa. In 2011, many immigrants moved to Lampedusa during the rebellions in Tunisia and Libya. By May 2011, more than 35,000 immigrants had arrived on the island from Tunisia and Libya and by the end of August, 48,000 more had arrived. Most were young males in their 20s and 30s. The situation has caused division within the EU, the French government regarding most of the arrivals as economic migrants rather than refugees in fear of persecution. Italy has repeatedly requested aid from the EU in managing refugees, but has been turned down.

Historically, Lampedusa was a landing-place and a maritime base for the ancient Phoenicians, Greeks, Romans and Arabs. In 1553 Barbary pirates from North Africa raided Lampedusa and carried off 1,000 captives into slavery. As a result of pirate attacks, the island became uninhabited. The first prince of Lampedusa and Linosa was Ferdinand Tommasi, ancestor of the writer Giuseppe Tomasi di Lampedusa, who received the title from Charles II of Spain in 1667. A century later, the Tomassi family began a program of resettlement.

In the late 18th century, the Prince of Lampedusa leased the island to Salvatore Gatt, a Maltese entrepreneur, who settled on the island with a few Maltese workers. After Malta fell under British protection in 1800, they considered taking over Lampedusa as a naval base instead of Malta, but the idea was dropped as the island did not have deep harbors and was not well-developed. In the 1840s, the Tomassi family sold the island to the Kingdom of Naples. In 1860, the island became part of the new Kingdom of Italy, but the Italian government limited its activities there to building a penal colony. In June 1943, during the Second World War, as a precursor to the Allied invasion of Sicily, the island was secured without resistance in Operation Corkscrew by the Royal Navy destroyer HMS Lookout.

The first telephone connection with Sicily was installed only in the 1960s. In the same decade an electric power station was built. In 1972, part of the western side of the island became a United States Coast Guard LORAN-C transmitter station. In 1979, Lt. Kay Hartzell took command of the Coast Guard base, becoming “the first female commanding officer of an isolated duty station”.

In the late 1980s, an increase in tensions developed and the area around the island was the scene of multiple attacks. On April 15, 1986, Libya fired two Scud missiles at the Lampedusa navigation station on the island in retaliation for the American bombing of Tripoli and Benghazi and the alleged death of Colonel Gaddafi’s adopted daughter. However, the missiles passed over the island, landed in the sea without causing damage. On 4 January 1989, U.S. Navy aircraft from the carrier USS John F. Kennedy shot down two Libyan fighters approximately 200 kilometres (124 miles) from the island. The base commander was advised by the U.S. Sixth Fleet Intelligence at La Maddalena that the Libyan president, Muammar al-Gaddafi, had threatened reprisals against the American commanders at Sigonella and Lampedusa. An Italian media frenzy followed that event which put Lampedusa in the spotlight. The NATO base was decommissioned in 1994 and transferred to Italian military control.

Seafood in Tomato Sauce

Seafood in Tomato Sauce

Pickled Seafood

Pickled Seafood

The Cuisine of Lampedusa

Until recently, the cuisine was distinguished in three ways. The first one was called the cuisine of the Monsù and it was prepared for the rich and noble people. A second type was the popular cuisine, basically dishes that the poor people, who were in the majority, cooked daily. They were trying to imitate the Monsù Cuisine by simply changing the main ingredient. If the Nobles had meat they had eggplant/aubergine instead. The third type was and is street food. Even today, you can find stands along the streets that sell chickpea fritters, potato croquettes or grilled lamb offal.

Fish and seafood are the specialities, however, and, even if you are not a big fish fan, you cannot fail to be impressed by the exquisite way the Lampedusans cook their fresh catch-of-the-day, often in a sauce of tomatoes, capers, potatoes and olives.

Here are recipes for some of their specialties:

lampedusa5

Caciocavallo all’Argentiera or Fried Cheese

1 serving

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 2 cloves of garlic
  • 3 slices of Caciocavallo cheese
  • Oregano
  • Pinch of black pepper
  • 3 tablespoons of vinegar

Directions

In a frying pan heat the olive oil over medium heat, add the garlic and after a minute add the slices of cheese. Let them cooked covered for a couple of minute,turn and cook until the slices become golden.

Add the vinegar, the pepper and sprinkle with oregano. Place on a serving dish with fennel and radicchio.

lampedusa3

Rigatoni Con Pesce Spada e Melanzane (Rigatoni with Swordfish and Eggplant)

Ingredients

  • 1 lb. rigatoni pasta
  • 1 medium eggplant
  • 1 lb. swordfish, into 1 inch squares
  • 1 pint fresh cherry tomatoes, quartered
  • 2 cups marinara sauce
  • Extra virgin olive oil
  • 2 cloves diced garlic
  • Fresh basil or mint
  • Sea salt
  • Chili flakes

Directions

Keeping the skin on, dice the eggplant into half-inch squares.

Heat a thin layer of extra virgin olive oil in a 12-inch sauté pan on medium heat.

Add eggplant squares and cook until brown.

Remove eggplant and place on a white paper towel. Set aside.

Add 2 cloves of diced garlic, a pinch of red pepper flakes, and add 4 torn basil or mint leaves to the sauté pan. Saute until garlic is light brown. Add the swordfish and saute until slightly browned. Add the cherry tomatoes and salt to taste. Continue to sauté for 2 minutes.

Add tomato sauce and eggplant. Continue to sauté for 3 minutes.

Boil water in an 8-quart pot adding 1 tablespoon of salt. When water comes to a boil, add the rigatoni and cook until al dente.

Add quartered cherry tomatoes and salt to taste. Continue to sauté for 2 minutes.

Add tomato sauce and then previously fried eggplant squares. Continue to sauté for 3 minutes.

Drain rigatoni and add directly to the sauté pan. Saute for 1 minute mixing well. Pour onto a serving platter and add remaining basil or mint and a drizzle of extra virgin olive oil.

lampedusa6

Polpette di Sarde al Sugo (Sardine Balls in Tomato Sauce)

Ingredients

  • 2 1/4 pounds (1 k) fresh sardines
  • 1/4 pound (100 g) crustless day-old bread, crumbled
  • 1 tablespoon pine nuts, chopped
  • 2 tablespoons freshly grated pecorino romano here
  • 1 tablespoon raisins, chopped
  • 1 egg
  • A small bunch parsley, chopped
  • 2 cups (500 ml) marinara sauce, simmering in a pot
  • Flour
  • 1 bay leaf
  • Dry white wine
  • Extra virgin olive oil
  • Salt and pepper to taste

Directions

Clean the sardines, removing their heads and boning them; chop them and put them in a bowl. Soak the bread in warm water for a few minutes, squeeze it to remove the excess moisture, and add it to the bowl, together with the parsley, the cheese, the raisins, the pine nuts, the egg, and salt and pepper to taste. Mix well.

Moisten your hands and shape the mixture into small fish balls; roll them in flour, and sauté them in a large skillet with the olive oil to cover the bottom og the pan and the bay leaf. Once they are browned, sprinkle some white wine over them. When the wine has evaporated, use a slotted spoon to transfer the fish balls into the pot of simmering tomato sauce. Cover and cook over a low flame for 40 minutes.

lampedusa7

Zucca Rossa in Agrodolce (Sweet and Sour Pumpkin)

Ingredients

  • 1 pound sugar pumpkin or acorn squash
  • Extra-virgin olive oil
  • 2 cloves garlic, finely sliced
  • 3 tablespoons honey
  • 3 tablespoons red wine vinegar
  • Salt and freshly ground black pepper
  • 2 tablespoons fresh chopped mint

Directions

Cut the squash in half and remove the seeds. Cut the flesh lengthwise into wedges, each about the length of your hand from fingertip to wrist. Remove the rind. In a large skillet, heat enough olive oil to cover the bottom of the pan over medium heat. Add the pumpkin wedges. Cook until soft and deep golden brown, 7 to 8 minutes. Turn the wedges over and add the garlic. Drizzle the pumpkin first with the honey and then with the vinegar over the pumpkin, and season with salt and pepper, to taste. Cook until the liquids reduce to a glaze, turning the pumpkin pieces, if necessary. Add mint and transfer pumpkin wedges to a platter and drizzle pan juices on top. Serve room temperature or hot.

lampedusa8

Biancomangiare (Sicilian White Pudding)

Ingredients

  • 4-1/4 cups whole cold milk
  • 4 oz corn starch
  • 1 cup sugar
  • Peel of 1 orange, cut into wide strips
  • 1 teaspoon cinnamon, optional
  • Garnishes: cinnamon, chocolate or almonds

Directions

In a saucepan add the milk,  sugar and cornstarch in the cold milk. Stir until the sugar and cornstarch dissolve. Add the orange peels and cinnamon, if using. Place over medium heat and let it boil, stirring constantly with a wooden spoon making sure you stir the bottom of the pan or it will burn. When it gets thick take the pan off the heat and remove the orange peels. Pour the mixture into a mold or in single-portion cups and place in the refrigerator for at least 6 to 8 hours. Add garnishes, if desired.


lowcost

10 Piece Chicken Nuggets with Large French Fries

$6 per serving

Family of Four Total Cost: $24

lowcost1

Cheeseburger with Large Curly Fries

$4 per serving

Family of Four Total Cost: $16

Eating healthy should not be a privilege or reserved for people who can “afford” it. Fresh fruits and vegetables actually don’t cost more than burgers, fries and sodas. In fact, they’re often less expensive, so shopping for good, fresh produce shouldn’t be an impossible achievement. The family friendly, healthy dinner recipes below are full of nutrition, but they don’t skimp on taste. Plus, at less than $1 per serving, the recipes are easy on the wallet and the waistline. They are also easy to prepare.

Luckily, many of these pantry staple foods cost less than $2 per package. A 1-pound bag of brown rice, for example, sells for about $1.75 and cooks up into about 10 side dish servings — that’s just 18 cents a serving. Prices may vary slightly based on the store, location and time of year. If you have the items below stocked in your pantry and refigerator, you will be able to make delicious meals and save money.

Brown Rice

Great for side dishes, rice salads, casseroles, soups and stews.

What’s a serving? 1/4 cup dry, uncooked rice. Price per serving: 18 cents. A 1-pound bag costs about $1.75 and contains 10 servings.

Whole-Wheat or Multigrain Pasta

Great for hot and cold pasta dishes.

What’s a serving? 2 ounces of dried pasta which means you get about 8 servings in a one pound box or bag of dried pasta. Price per serving? About 24 cents. You can get a 16-ounce box or bag of store-brand dried pasta for about $1.69.

100% Whole-Wheat Bread

Great for hot and cold sandwiches, bread stuffing, bread pudding and breakfast.

What’s a serving? 2 slices, the amount you’d use to make a sandwich. Price per serving: About 18 cents. You can get a 22-ounce loaf of store-brand 100 % whole-wheat bread for about $1.99. (My store often has buy one, get one free.) Each loaf has about 22 slices or 11 servings of 2 slices each.

Old-Fashioned Oats

Great for hot or cold cereal, granola, crumb toppings for desserts and muffins.

What’s a serving? 1/2 cup dry oats. Price per serving: 13 cents. A 42-ounce container of store brand oats costs around $3.99 and each container has about 30 servings of dry oats.

Quinoa

Great for salads, side dishes, breakfast or in any recipe for rice.

$0.60 per ¼ cup serving, about $4 per box. It may be hard to pronounce (that’s keen-wah), but it’s easy to prepare and packs a nutritious punch. Filled with protein and fiber, this superfood also contains nine essential amino acids our bodies can’t produce on their own.

Canned Tuna and Salmon

Great for sandwiches, fish cakes, casseroles, several types of salads and appetizers.

What’s a serving? A 6-ounce can is about 2 servings. Price per serving: About 70 cents for chunk white albacore in water. You can buy a 6-ounce can of solid white albacore in water for about $1.99 or a 6-ounce can of chunk white albacore in water for about $1.39. The best deal is usually with chunk light in water for 85 cents per 6-ounce can. For salmon $0.75 per serving or about $1.50 per can.

Jarred Marinara Sauce

Great for pasta dishes, pizza, casseroles, appetizers, Italian sandwiches and stews.

What’s a serving? 1/2 cup. Price per serving: About 28 cents. You can buy a 24 or 28-ounce jar or can of marinara or pasta sauce for $1.67. Watch for store sales.

Dried Lentils and Beans

Great for casseroles, salads, soups and stews and more. Lentils are the most user-friendly of the beans because they cook quickly without pre-soaking. Generally you just need to cover 1 cup of lentils with 3 cups of water or broth and boil for 3 minutes. Reduce heat and simmer for 25 minutes or until the lentils are tender.

What’s a serving? 1/4 cup dried lentils. Price per serving: 10 cents. You can buy a 16-ounce bag for $1.29. Each 16-ounce bag makes about 13 servings of lentils. That small bag of lentils is deceiving because the lentils are dried, but once cooked, you will see the value.

lowcost0

Below is a list of fresh, nutritious foods that cost less than $1 per serving.

Chicken Breasts

$0.75 per 4 oz serving, about $2.99 per pound.  Forgo fast food on a budget — a small fresh chicken breast is cheaper and filled with healthy, lean protein. Grill, bake, use in salads or slice for a whole-wheat wrap with veggies.

Eggs and Store-Brand Egg Substitute

Great for: Making quick omelets or breakfast. You can also blend half egg substitute and half eggs to make scrambled eggs, quiches, frittatas or egg casseroles.

What’s a serving? 1/4 cup. Price per serving: 25 to 37 cents. You can buy a 16-ounce carton of refrigerated egg substitute for $1.99 to $2.99 and supermarkets eggs, ($0.19 per egg) for about $2 per dozen. Eggs are a quick, delicious and inexpensive protein.

Nonfat Greek Yogurt

Great for: A quick snack, parfaits made with fruit and granola, salad dressings and smoothies.

What’s a serving? Most individual servings come in 6 ounce or 8 ounce containers. You can save money by buying a larger container of Greek yogurt and then making your 6 or 8 ounce portion from it. Price per serving: individual servings can cost about 89 cents each and sometimes less when found on sale.

Low-Fat Milk

$0.25 cents per cup, about $4 per gallon. One calcium-filled glass can help keep teeth strong. Add a splash to a fruit smoothie or enjoy in a bowl of oatmeal or cereal.

Cottage Cheese

$0.88 per 1/2 cup serving, about $3.50 per 16 oz container. This mild cheese is surprisingly high in protein and tastes great in both sweet and savory dishes.Try it topped with sliced pineapple and berries for a sweet protein-packed treat.

Apples

$0.50 to $0.75 per apple (depending on variety) Full of vitamin C and cancer-fighting antioxidants. Snack with peanut butter or add thin slices to a sandwich.

Bananas

$0.20 to $0.50 per banana, about $0.60 per pound or $2 per bunch. Filled with fiber and potassium. Add to your cereal or vanilla ice cream!

Cantaloupe

$0.50 per ½ cup serving, about $2.50 to $3 per melon. Filled with antioxidants, cantaloupe is inexpensive and contains many servings.

Watermelon

$0.30 per 1 cup serving, $ 4 to $5 per melon and filled with vitamin C — a cancer-fighting antioxidant that helps strengthen immunity and promote bone health.

Pears

$0.85 each, about $1.75 per pound (depending on variety). White fleshy pears may help prevent strokes. They’re also full of fiber. Try the Bartlett, Bosc and Anjou varieties.

Oranges

$0.50 each, about $1 per pound (in family sized packages). Oranges aren’t just about their vitamin C. This citrus fruit is also filled with fiber, folate and potassium.

Garlic

$0.30 per bulb. It’s also full of antioxidants to promote heart health and reduce the risk of cancer and Alzheimer’s. Add to a pan of veggies or tomato sauce to spice up the flavor or roast it in the oven for a sweeter flavor.

Onions

$0.18 each, about $0.59 per pound. Onions pack a surprising nutritious punch, including a hefty dose of antioxidants. Sautée and add to an omelet or add a sandwich for extra flavor.

Sweet Potatoes

$0.50 each, about $1 per pound  High levels of vitamin A and beta-carotene (which may help prevent cancer and protect us from the sun) and also helps keep skin silky smooth.

Winter Squash (acorn, butternut, etc.)

$0.50 per ½ cup serving, about $1.50 a pound. Squash is a versatile veggie filled with vitamins, fiber, and potassium. Delicious roasted.

Kale

$0.50 per cup (raw, chopped), about $2 per bunch. Kale contains vitamins A, C, and K, fiber, calcium, iron, and potassium.

Broccoli

$0.50 per ½ cup serving, $2 per bunch. Broccoli has high levels of folate and vitamin C, which may help reduce the risk of certain cancers and heart disease.

Beets

$0.35 each, about $1 per pound. Beets are packed with folate, fiber and vitamins, making them one of the best health bargains around. Roast or add to a salad.

Spinach

$0.50 per cup (raw), about $2 per bunch. These greens are nutrient dense with vitamin A, K, and calcium. Try sautéing them with mushrooms or use to replace lettuce in your next salad.

Carrots

$0.50 each, about $2 per pound. Carrots provide a nutritious crunch along with vitamin A. They’re perfect for dipping into hummus and taste great roasted with other root veggies and a drizzle of olive oil.

Frozen Vegetables

Great for: Side dishes, casseroles and stews.

What’s a serving? 1 cup. Price per serving: around 25 cents. Frozen vegetables come in 12-ounce to 24-ounce bags that cost anywhere from $1.75 to $2.25 and contain 6-8 cups, depending on the vegetable and the size of the bag. A bag of petite peas or a 10-ounce box of frozen chopped spinach will cost about $1.19. You will do even better when they are on sale, so stock up.

Dinner #1

lowcost2

Kielbasa Apple Kabobs

Serves 4-6

Kielbasa are fully cooked smoked sausages traditionally made of pork, but also available made with beef, turkey or chicken. The cooking time is short for these as the sausage is already cooked. I like to serve this dish with sauerkraut, an inexpensive side dish, but you can also serve brown rice.

Ingredients

  • 10 wooden or metal skewers
  • 1 pound fully cooked kielbasa sausage
  • 1 large onion
  • 1 red apple, such as Braeburn or Gala, cored
  • 1 tart green apple, such as Granny Smith, cored
  • 1/4 cup lemon juice
  • 1/4 cup olive oil
  • 2 teaspoons freshly ground black pepper
  • 1/2 teaspoon salt

Directions

If using wooden skewers, soak them in water for 30 minutes before grilling.

Cut kielbasa, onion and apples into 2-inch pieces. Combine in a bowl with lemon juice, olive oil, black pepper and salt. Toss to coat.

Preheat grill to medium high. Thread sausage, onion and apple pieces on skewers, alternating them. Grill 3 to 5 minutes each side, until apples and onions are slightly blackened on the edges, yet still crisp inside, and the sausage is very hot.

Dinner #2

lowcost3

Sweet Potato Shepherd’s Pie

You can use leftover chicken or turkey in place of the ground meat. Serve this meal with a cucumber salad.

Serves 6

Ingredients

Topping

  • 4 medium sweet potatoes (2 1/2 pounds total)
  • 1/4 cup nonfat milk
  • 1 1/2 teaspoons unsalted butter
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground pepper

Filling

  • 8 ounces mushrooms, optional
  • 1 small onion
  • 3 cloves garlic
  • 1 1/2 pounds lean ground beef or turkey
  • 1 teaspoon dried thyme leaves
  • 1/4 cup all-purpose flour
  • 1 (15-ounce) can reduced-sodium chicken broth or beef broth
  • 3 tablespoons Worcestershire sauce
  • 1 cup frozen or canned green peas
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper

Directions

Preheat oven to 450 degrees F. Coat a 9-inch baking dish with cooking spray.

Scrub potatoes and pierce several times with a fork. Place in a baking pan and bake until soft, 45 minutes to 1 hour. Let cool while you make the filling.

While the sweet potatoes are baking, wash and slice mushrooms, if using. Peel onion and garlic. Dice onion. Mince garlic.

While the sweet potatoes are cooling, in a large skillet over medium-high, cook beef or turkey, mushrooms and onion, crumbling the meat with a spatula or wooden spoon as it cooks, until the meat is no longer pink, about 30 minutes.

In a colander, drain off liquid and the mixture return to the skillet. Add thyme and garlic and cook for 30 seconds. Sprinkle with flour and stir to coat. Add broth and Worcestershire sauce and bring to a simmer. Cook until mixture thickens, 2 to 3 minutes. Stir in peas, salt and pepper. Transfer to the prepared baking dish.

Peel the cooled sweet potatoes and place in a medium bowl. Add milk, butter, salt and pepper. Mash until smooth. Spread over the filling. Bake until hot and bubbling at the edges, 30 to 40 minutes. Let cool 10 minutes before serving

Tips:

  • Substitute another green vegetable for the peas, if you prefer—spinach, green beans or lima beans are all good options.
  • This dish reheats well, so consider making it over the weekend and reheating it on a busy weeknight. Prepare through Step 4, cover with foil and refrigerate for up to 3 days. Reheat, covered, at 350 degrees F until hot throughout.

Dinner #3

Food Styling by Catrine Kelty

Spinach Salad with Eggs

Serves 5-6

Ingredients

  • 6 cups fresh spinach
  • 3 large eggs
  • 1/3 cup dried cranberries or raisins
  • 2/3 cup Parmesan cheese, grated
  • 1/4 cup olive oil
  • 1 tablespoon vinegar (any type)
  • 1 tablespoon honey
  • 1/4 teaspoon salt

Directions

Wash and dry spinach. Remove stems. Tear leaves into bite-sized pieces.

Place eggs in a medium saucepan and cover with cold water by one inch. Bring to a boil. Cover and remove from heat right away. Let sit 12 minutes. Remove eggs and place in a bowl of ice cold water until cool. This will make it easier to peel the shells. Peel and chop eggs.

In a large bowl add spinach, eggs and dried cranberries. Sprinkle Parmesan cheese on top.

In a jar, add oil, vinegar, honey and salt. Cover tightly with lid. Shake well.

Just before serving, drizzle dressing over salad. Toss to coat spinach leaves.

Tips:

  • Make double the dressing. Keep in an airtight container in the refrigerator, up to 1 week. Use on other salads or to flavor sandwiches.
  • To save time, cook eggs in advance. Refrigerate until ready to use.
  • Make extra eggs, if you like. Use them for breakfast or to make egg salad.

lowcost5

Squash and Orzo

Serves 6

Ingredients

  • 1 large winter squash (such as butternut or acorn)
  • 2 teaspoons maple syrup
  • 1/4 teaspoon red pepper flakes
  • 1 cup whole wheat orzo pasta
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • Pinch ground black pepper
  • 1 tablespoon fresh rosemary
  • 1 cup grated Parmesan cheese

Directions

Preheat oven to 375°F.

Cut squash in half. Remove seeds. Chop rosemary.

Drizzle the maple syrup over the cut sides of each squash half. Sprinkle each with rosemary and red pepper flakes.

Cover a baking sheet with aluminum foil.

Place squash halves on the baking sheet. Roast until squash is tender and pierces easily with a fork, about 30–35 minutes. Remove from the oven. Keep squash loosely covered with foil.

Cook pasta al dente in boiling salted water. Drain in a fine mesh colander. Transfer to a medium bowl. Add olive oil, salt and pepper. Stir to coat well.

Cut each squash half into thirds. Remove skin from the squash and cut squash into cubes. Place over the pasta and sprinkle with Parmesan cheese.

Tips:

  • Orzo and squash reheat well without losing flavor or quality. Cook the entire meal the night before. Refrigerate until ready to serve the next day.
  • For faster cooking, cook squash halves in the microwave. Heat for 7 minutes on high or until squash is tender and pierces easily with a fork.

Dinner #4

lowcost6

Chicken Burger and Fries

Serve with a salad.

Serves 4

Ingredients

  • 1/4 small bell pepper
  • 1/4 small red onion
  • 1 pound lean ground chicken or turkey
  • 1½ teaspoons garlic powder
  • 1½ teaspoons onion powder
  • 1 teaspoon ground black pepper
  • 1/2 teaspoon salt
  • 1 tablespoon olive oil
  • 1/4 cup water
  • 4 whole wheat burger buns
  • Lettuce and tomato slices

Directions

Finely chop bell pepper and onion.

In a medium bowl, combine bell pepper, onion, ground meat, garlic powder, onion powder, salt and pepper.

Divide mixture into 4 pieces. Form pieces into patties about 4 inches across.

In a large skillet over medium heat, heat oil. Add burgers. Cook until browned on both sides, about 5 minutes per side. Add water to the pan. Cover and cook until the burgers reach 165ºF, about 10 minutes more.

Serve on whole wheat buns with lettuce, tomato, onion and condiments of choice.

lowcost7

Sweet Potato Fries

Serves 6

Ingredients

  • 4 medium sweet potatoes
  • 1½ teaspoons paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon cayenne pepper
  • 1 tablespoon olive oil
  • Non-stick cooking spray

Directions

Preheat oven to 450°F. Line a baking pan with a layer of aluminum foil. Coat with non-stick cooking spray before placing the sweet potatoes on the pan.

Scrub sweet potatoes. Pat dry with a paper or kitchen towel.

Leaving the skin on, cut sweet potatoes into thick French fry strips, about ½-inch wide.

In a large bowl, mix paprika, salt, ground black pepper and cayenne pepper. Add oil. Blend with a fork until there are no lumps.

Add sweet potato strips to the bowl. Toss until they are coated on all sides.

Place sweet potatoes in a single layer on the baking pan. For the crispest fries, be sure sweet potatoes do not lie on top of each other.

Bake for 15 minutes. Turn fries over and bake another 10-15 minutes, or until fries are crispy and tender.

Dinner #5

lowcost8

Crunchy Oven Fried Fish Fillets

Ingredients

  • 1/4 cup all-purpose flour
  • 1/4 teaspoon each salt and pepper
  • 2 egg whites or 1/3 cup refrigerated egg substitute
  • 1/4 teaspoon seafood seasoning
  • 1 pound tilapia, catfish or pollock fish fillets
  • 1/4 cup dried Italian seasoned bread crumbs
  • 1/4 cup cornmeal
  • 1/2 teaspoon dried basil or oregano, crushed

Directions

Preheat oven to 450 degrees F.

Stir flour, seafood seasoning, salt and pepper together in a shallow dish and set aside. In a bowl, beat egg whites until white and frothy. In another bowl, combine bread crumbs with cornmeal and basil.

To bread the fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.

Spray a shallow baking dish with olive oil cooking spray. Lay fillets flat in the dish, tucking under any thinner ends or edges for more even cooking. Bake in the preheated oven for 10 to 15 minutes, or until the fish is crispy and flakes easily with a folk.

lowcost9

Bow Tie Pasta with Zucchini Sauce

Serves 6

Ingredients

  • 2 cups whole wheat bow tie pasta
  • 1 small clove garlic
  • 2 medium zucchini
  • 1 tablespoon olive oil
  • 1/2 cup Parmesan cheese, grated
  • 1/4 teaspoon each salt and ground black pepper

Directions

Cook pasta al dente in boiling salted water. Prepare zucchini sauce while pasta is cooking.

Peel and mince garlic and grate zucchini.

Heat oil in a large skillet over medium heat. Add zucchini, salt, pepper and minced garlic. Cook until mixture softens and zucchini yields some liquid, about 5 minutes.

Drain pasta, reserving ½ cup of pasta cooking liquid. Add 2 teaspoons cooking liquid to the zucchini mixture. Add drained pasta. Stir, coating pasta evenly with the sauce. Add more pasta water if needed.

Transfer pasta to large bowl for serving. Sprinkle with grated Parmesan and toss to combine.


molise

Molise is the youngest and second smallest region in Italy and is located in central-southern Italy. The region has only been recognized since 1963. Before this, Molise was an isolated province of Abruzzo. It now borders Abruzzo to the north, Latium to the west and Campania to the south with Puglia (Apulia) to the south-east. Its capital is Campobasso and the city is famous for the exceptional skill of its knife craftsmen, as well as, its delicious pears and scamorza cheese. Molise is home to beautiful abbeys, churches and castles, as well as, impressive ancient ruins far off the tourist track. Though beautiful, many of the buildings in the Molise region have been rebuilt over time due to damage by invading forces, as well as, by significant earthquakes which shook the area in 1456, 1805 and again in 2002.

Campobasso

Campobasso

Rain is very frequent and it is heavy during the autumn and spring months. Molise is mostly mountainous with rocky and steep hills, so sheep farming is a major industry. Only the coastline has roads/railways. Because of its mountainous terrain, the economy of the region has for centuries been highly dependent on the transit of shepherds and their flocks from Abruzzo to Puglia.

molise1

Living off the land is a vital aspect of Molisani tradition and much of its agriculture is on a small-scale, reflecting the region’s sparse population. Most people live in rural areas where subsistence farming is both traditional and necessary to keep families fed and healthy. Sheep, goats, pigs and cattle have been cultivated for centuries in Molise, but have historically been raised as a form of currency rather than food, giving rise to the tradition of traveling with one’s livestock to Abruzzo for sale at the markets. Because animals have been generally raised for sale, Molisani recipes are often vegetarian or use very small amounts of meat just for flavoring. Most dishes are prepared simply and with few ingredients.

molise5

Beans, potatoes, grapes and olives are primary crops of the region and the culinary tradition makes use of olive oil, chilies and garlic. Durum wheat is also important to the region, so pastas are both hearty and abundant. Of the few distinct dishes native to Molise is a polenta variation that is made from potatoes and wheat and is topped with a tomato sauce. Other traditional polenta dishes are common throughout the region and many recipes reflect the influence from surrounding regions. Even the flavors of nearby Croatia have made their way into the Molisani cuisine.

Typical desserts include a jam made with grapes grown in the Molise countryside, pastries filled with chickpeas, wafers made with walnuts and almonds and baked ravioli filled with sour black cherries.

Antipasto Course

molise4

Baked Caciocavallo Cheese

Serves 8

  • 1 pound caciocavallo, wax removed, cut into ½ inch slices
  • 2 tablespoons extra virgin olive oil
  • 2 sprigs each fresh rosemary or oregano, sage, thyme, and parsley, chopped fine

Directions

Preheat the oven to 375 degrees F.

Pour the olive oil into the bottom of a 10-inch ovenproof baking dish. Arrange the cheese in an even layer in the dish and scatter the herbs on top.

Bake until the cheese is soft and gooey, about 25 minutes. Serve immediately from the oven with plenty of crusty Italian bread.

First Course

molise2

Spaghetti with Fresh Anchovies

Serves 8

Ingredients

  • 1 pound spaghetti
  • 7 ounces anchovies
  • 14 oz container diced Italian tomatoes
  • 2 cloves garlic
  • Hot pepper to taste
  • 4 basil leaves
  • 1 tablespoon chopped parsley
  • 2 tablespoons extra virgin olive oil
  • Salt and pepper to taste

Directions

Dice the anchovies. Peel garlic and chop together with the hot pepper.

Heat 1 tablespoon of the olive oil in a pan over medium heat. Add chopped garlic and pepper and sauté until the garlic is lightly browned.

Add tomatoes and cook for about 10 minutes. Add anchovies and cook for about 5 more minutes.

Season with salt and pepper to taste. Add torn basil leaves, mix well and remove pan from heat.

Meanwhile, boil pasta in a large pot of salted water until al dente.

Drain, toss with prepared sauce, adding the rest of the oil and chopped parsley. Serve.

Second Course

molise6

Breaded  Rib Lamb Chops

Ingredients

  • 8 rib lamb chops
  • 2 eggs, beaten
  • 3 ½ oz Italian seasoned bread crumbs
  • 2 tablespoons extra virgin olive oil
  • 3 oz grated Parmigiano Reggiano cheese
  • 1/2 cup prepared marinara sauce
  • Salt and pepper to taste

Directions

Preheat the oven to 350°F.

Season the lamb chops with salt and pepper. Beat the eggs in a shallow bowl. Place the bread crumbs in another shallow bowl.

Dip the lamb chops in the beaten eggs and then in the bread crumbs.

Heat oil in a frying pan and brown the ribs on both sides.

Place the browned chops in a baking dish. Cover each chop with a one tablespoon of marinara sauce.

Sprinkle each chop with grated Parmigiano Reggiano cheese.

Bake for 12 to 15 minutes and serve.

molise8

Braised Peas with Onion

Serves 8

Ingredients

  • 1 tablespoon butter
  • 1 cup finely chopped onions
  • 4 cups fresh or frozen green peas
  • 1/2 cup chicken broth
  • Salt
  • Freshly ground black pepper
  • 1 cup grated Parmesan cheese

Directions

In a heavy 1 to 2 quart saucepan, melt the butter over moderate heat and cook the onions for 7 or 8 minutes, stirring frequently, until they are soft and golden brown.

Stir in the green peas and chicken stock, cover, and cook on low heat for 15 minutes.

When the peas are tender, uncover and stir frequently, for 2 minutes more, or until all the liquid is absorbed.

Taste for seasoning, Add the cheese and serve the peas in a heated bowl.

Dessert Course

molise7

Italian Almond Orange Cake 

Ingredients

  • 4 large eggs, at  room temperature, whites and yolks separated
  • 1 cup sugar
  • 4 tablespoons potato starch
  • 2 1/3 cups almond flour, packed
  • 1 orange, room temperature, zested and juiced
  • Pinch of salt
  • Powdered sugar

Directions

Preheat the oven to 350 degrees F.  Measure all the ingredients and separate eggs.

In a bowl, combine the potato starch with the almond flour until thoroughly mixed.

Put the egg whites into a medium mixing bowl and the yolks into a large mixing bowl.

Beat the egg whites with a pinch of salt with very clean and dry beaters.  Beat until they reach a firm peak.  Put aside.

Beat the sugar into the egg yolks. Beat on high until the mixture is pale yellow and creamy.  Slowly fold in the potato starch/almond flour in three additions, slowly adding in the orange juice in between additions.  Then carefully fold in the orange zest. Followed by folding in the whipped egg whites, again in three additions to ensure a fluffy batter.

Turn into a parchment lined and greased 9 inch cake pan or springform pan.  Bake in the oven for 35-40 minutes until golden brown and firm to the touch and toothpick inserted into the center comes out clean.

Remove from the pan and cool on a wire rack.  Dust with sifted powdered/icing sugar before serving.


Football7

Football season is back! And the return of America’s most popular sport means the return of many beloved traditions – including lots of fried and fatty foods washed down with calorie-laden drinks. When football season arrives, there seems to be a different type of energy floating around in the air. Rivalries between friends pop up for 18 weeks or so. Saturdays and Sundays (and now we can add Monday and Thursday evenings) are filled with large quantities of beer and food; not to mention, sitting in front of the TV most of the day.

Your waistline won’t be affected if you skip a workout or indulge every now and then. However, for 18 plus weeks indulging in football style food (chips, dip, pizza, wings…you know…) could lead to weight gain.

Instead of sabotaging your healthy routine, why not do something about it. Create healthier snack options and incorporate exercises throughout the day. Give these  ideas a try next time you find yourself glued to the couch watching football.

Baked pita crisps and cut-up raw veggies served with salsa, guacamole, hummus, bean or other low-fat dips.

Snack mix made with mini whole-grain cereal squares, seeds (toasted sunflower or pumpkin), unsalted nuts, mini-pretzels, dried cranberries.

Popcorn – air-popped or microwaved (save money – to make about 5 cups –  put 1/4 plain popcorn in a brown paper lunch bag, fold over the top a few times and press closed, cook on high for about 2 1/2 – 3 minutes), add 1 tablespoon olive oil or melted margarine high in omega-3’s, low in saturated fat and without trans-fat and seasonings that you like; go light on the salt.

Pistachios or peanuts in their shells slows down the eating.

Salsa: Use in place of mayonnaise-based dips to save loads of calories and fat grams.

Cut-up fruit.

Greek yogurt: Use in place of sour cream for dips. Greek yogurt offers the same flavor at a fraction of the calorie tally.

We all like to munch on crunchy snacks while watching football. However, chips and a dip are not the best option, especially when the whole bag can be devoured in the span of an hour. Why not swap the chips for nutritious veggies? Put a variety of bright colors on the table. It’s eye-catching and full of flavor to lay out carrots, bell peppers, sugar snap peas, cherry tomatoes or broccoli.

For Subs choose 100 percent whole-grain bread with fresh turkey or grilled chicken, avocado and lots of veggies. Cut the sandwiches in quarters to keep portion sizes in check.

football8

Who doesn’t like grilled food? Grill instead of ordering in pizza and wings.

Swap the Buffalo wings for lean chicken breast tenders. Chicken breast (without skin) is a great source of protein and a better option than fatty, breaded wings. To get your Buffalo wing fix, grab your favorite hot sauce and drizzle it on the chicken as it grills on the BBQ. Grill sliders with interesting toppings, instead of regular size burgers.

Beer and football seems to be the trendy thing. However, for every beer you drink have a glass of water.Try to limit your beer intake, as beer packs on the pounds. Have iced water with fruit slices in a pitcher. It’s easy to make and it’s full of flavor. (I like to thinly slice a lemon, a lime and an orange to add to a pitcher of ice water.)

During commercial breaks move around. Stand up and stretch or take walking breaks. Create a challenge with your friends and do x-number of push ups, mountain climbers, jumping jacks, planks, etc.

If you are at the game, take the stairs instead of the escalator or elevator. Get up and stretch or walk around the stadium periodically.

Remind yourself to only eat if you are hungry – not just for something to do during the game.

Here are some healthy recipes for your game day fun.

football

Barbecue Spice Roasted Chickpeas

Ingredients

  • 2-15 ounce cans no-salt-added garbanzo beans (chickpeas), rinsed and drained
  • 1/4 cup olive oil
  • 1 teaspoon barbecue spice
  • 1 teaspoon paprika
  • 1 teaspoon chili powder
  • 1/4 teaspoon garlic salt
  • 1/4 teaspoon celery salt
  • 1/4 teaspoon onion powder

Directions

Preheat the oven to 450 degrees F. In a medium bowl combine garbanzo beans, oil, barbecue spice, paprika, chili powder, garlic salt, celery salt and onion powder.

Spread in an even layer in a 15x10x1-inch baking pan. Roast about 30 minutes or until browned and crisp, stirring once halfway through roasting. Cool completely.

football1

Caramel Popcorn

Ingredients

  • 1/2 cup packed brown sugar
  • 1/4 cup granulated sugar
  • 1/4 cup lower-fat tub-style margarine (50% to 70% vegetable oil)
  • 1/4 teaspoon salt
  • 1 ½ teaspoons vanilla
  • 12 cups popped popcorn

Directions

In a Dutch oven heat and stir the brown sugar, granulated sugar, margarine and salt over medium heat until just boiling and sugar is dissolved. Stir in vanilla. Add popcorn and toss until coated.

Place coated popcorn in a shallow roasting pan. Bake, uncovered, in a 300 degrees F oven for 15 minutes, stirring once. Transfer to a large piece of foil to cool.

football2

Italian Parmesan Pretzels

Ingredients

  • 1 pound homemade or frozen whole wheat bread dough, thawed
  • 2 tablespoons grated Parmesan cheese
  • 2 teaspoons dried Italian seasoning, crushed
  • 1/4 teaspoon garlic powder
  • 2 tablespoons light butter with olive oil, melted

Directions

Line a baking sheet with parchment paper; set aside.

Divide dough into 10 equal portions.

Roll each portion into a 15-inch-long rope.

To shape each pretzel: hold one end of a rope in each hand and form a U-shape. Cross the ends over each other and then twist. Then lift the ends across to the bottom of the U-shape; press to seal.

Arrange shaped pretzels on the prepared baking sheet. Cover with waxed paper; let stand in a warm spot for 20 minutes.

Preheat oven to 400 degrees F.

In a small bowl stir together Parmesan, Italian seasoning and garlic powder. Brush pretzels evenly with the melted butter and sprinkle with the Parmesan mixture.

Bake for 15 to 18 minutes or until browned. Transfer baking sheet to a wire rack. Serve warm or cool completely on the baking sheet on a wire rack.

football3

Yogurt Fruit Dip

Ingredients

  • 1-6 ounce carton plain low-fat Greek yogurt
  • 1 tablespoon pure maple syrup
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon ground nutmeg
  • Dash ground cloves
  • Ground cinnamon (optional)
  • 1 apple, cored and cut into wedges
  • 1 pear, cored and cut into wedges
  • 6 slices fresh pineapple
  • 1 cup fresh strawberries

Directions

In a small bowl combine yogurt, maple syrup, the 1/4 teaspoon cinnamon, the nutmeg and cloves. If desired, sprinkle dip with additional ground cinnamon. Serve fruit with the dip.

football4

Grilled Shrimp with Red Pepper Dip

Make a double batch of the roasted red pepper dip and add your favorite cut up vegetables in a bowl alongside the shrimp.

Ingredients

  • 2 pounds fresh or frozen extra jumbo shrimp in shells (about 32 total)
  • 1 tablespoon olive oil
  • 2 whole roasted red sweet peppers or use 2 whole jarred roasted peppers
  • 8 ounce carton reduced fat sour cream
  • 1/4 teaspoon salt
  • 1/4 teaspoon coarsely ground black pepper

Directions
Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact. Rinse shrimp; pat dry with paper towels. Thread shrimp onto small wooden (soaked in water) or metal skewers, leaving 1/4 inch between pieces. Lightly brush shrimp with the oil.

For a charcoal grill, grill shrimp skewers on the rack of an uncovered grill directly over medium coals until shrimp are opaque, turning once halfway through grilling. Allow about  8 to 10 minutes for the shrimp. (For a gas grill, preheat grill. Reduce heat to medium. Place shrimp skewers on the grill rack directly over the heat. Cover and grill as directed.)

Place cooked shrimp skewers in a shallow dish. Cover and chill for 1 to 24 hours.

For dip: in a blender or food processor combine roasted peppers, sour cream, salt and black pepper. Cover and blend or process with on/off pulses until mixture is coarsely chopped. Transfer to a small bowl. Cover and chill for 1 to 24 hours. Serve shrimp skewers with dip.

football6

Smoky Chili

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1 1/2 pounds lean grass-fed ground beef
  • 1 small onion, chopped
  • 1-16-oz can crushed tomatoes
  • 1-14 1/2-oz can diced no-salt-added tomatoes
  • 1-15 ounce can no-salt-added black beans, drained and rinsed
  • 1 tablespoon + 1 teaspoon chili powder
  • 1 tablespoon cocoa powder
  • 1 tablespoon brown sugar
  • 2 teaspoons dried chipotle chile pepper
  • 1 bay leaf
  • 1/4 teaspoon hot sauce
  • Salt and black pepper to taste
  • 3 ounces finely shredded cheddar cheese
  • Reduced-fat sour cream, optional

Directions

Put a large nonstick soup pot on medium-high heat and add the oil and beef. Break the meat up into small chunks with a wooden spoon. Add onions and cook, stirring occasionally, until onions are tender, beef is no longer pink and no excess liquid is left in the pan (about 5 minutes).

Add remaining ingredients except the salt, pepper, cheese and sour cream. Stir, then cover the pot and cook over low heat for at least 2 hours, stirring occasionally. Season with salt and pepper. Let cool slightly, then remove the bay leaf. Pour into serving bowls or mugs and top each with cheese and sour cream, if desired.

football5

Healthy Turkey Meatball Subs

Meatballs

  • 1 tablespoon extra virgin olive oil
  • 1 onion, finely chopped
  • 2 garlic cloves, minced
  • 1/4 – 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1 1/4 lbs lean ground turkey
  • 1/4 cup dried Italian-style bread crumbs
  • 1 egg or 1/4 cup refrigerated egg substitute
  • 1/2 teaspoon salt
  • 1/4 bunch of parsley leaves, finely chopped
  • Marinara sauce, recipe below
  • 12 small whole wheat hoagie buns or firm hot dog rolls, split and warmed
  • 12 slices (one ounce each) mozzarella cheese, cut in half

Directions

Make the marinara sauce.

Heat the oil in a small frying pan over a medium heat. Add the onion and cook for five minutes, or until softened. Add the garlic and spices and cook for a further two minutes. Remove from the heat, pour into a bowl and cool to room temperature.

Once the onion mixture has cooled, add the turkey, bread crumbs, egg, salt and parsley and mix thoroughly. Using wet hands, shape tablespoons of the meatball mixture into 1 ½ inch balls and then transfer to a baking pan sprayed with olive oil cooking spray.

Preheat the oven to 400 degree F. Bake the meatballs in the oven for 20 minutes, until cooked through and golden brown. Turn over halfway through baking.

Add the baked meatballs to the marinara sauce and heat.

To make the sandwiches:

Spoon the hot meatballs with some sauce over the bottoms of the rolls. Place a slice of mozzarella, cut in half, over the meatballs. Spread a little more sauce over the meatballs, then fold the tops of the rolls over and serve.

The sandwiches can be assembled and wrapped individually in foil. Rewarm the sandwiches in the oven at 350 degrees F for about 15 minutes before serving.

Marinara Sauce

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 1 stalk celery, finely chopped
  • 1 carrot, peeled and finely chopped
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 (26-28 ounce) containers crushed Italian tomatoes
  • 1 teaspoon dried Italian seasoning

Directions

In a large saucepan, heat the oil over medium heat. Add the onions and garlic and saute until the onions are translucent, about 10 minutes. Add the celery, carrots and the salt and pepper. Saute until all the vegetables are soft, about 10 minutes.

Add the tomatoes and Italian seasoning. Simmer, uncovered, over low heat until the sauce thickens, about 1 hour. The sauce can be made 1 day ahead. Cool, then cover and refrigerate. Rewarm over medium heat before using.


100_0829

The word “frittata,”  derives from the Italian verb “friggere,” or “to fry,” and connotes the simplicity of cucina povera—the “humble Italian cuisine”.

Eggs are the main ingredient. With its high protein, easy availability and low-cost, eggs are an essential part of the diet almost everywhere in the world. From China and Southeast Asia to India and Iran, up to Spain, France and Italy, some type of frittata-like dish is prepared. The most distinctive aspect of the Italian frittata as compared to those other egg preparations is the creative and imaginative use of a variety of ingredients.

People sometimes wonder what the difference is between a frittata and an omelette. The main distinction is that the ingredients of an omelette are gently placed into the beaten eggs as they are cooking in the pan. In a frittata, the eggs and ingredients are mixed together, then cooked more slowly. Also, the final shapes are different; an omelette is usually semicircular, where a frittata is round and usually thicker.

There’s an Italian expression: “hai fatto una frittata” which loosely translated means: you’ve made quite a mess—or a sequence of mistakes. That expression no doubt comes from the fact that it often happens that a frittata is made on the spur of the moment: a last-minute decision made when you don’t have the time to go grocery shopping and the refrigerator seems bare. But all those odds and ends and leftovers in your refrigerator can make for a great frittata. In fact, in Italy, sometimes before serving lunch or dinner, a small portion of the meal is purposely put aside for a frittata the next day.

In Italy, cooks make delicious frittatas with leftover pasta (with or without sauce). Also, a frittata is a perfect way to entice children into eating vegetables; it can often be a complete meal in itself. It can be tasty hours later, eaten at room temperature or enjoyed the next day for lunch with a side of arugula salad. For a quick dinner, a frittata can be served along with sautéed greens, salami or various cheeses.

When storing a frittata in the refrigerator, be sure to put it in an airtight plastic container, as water and humidity can ruin the taste. Remember: any greens or veggies you add into the frittata should first be sautéed, in order to eliminate most of their water. As for whether to use butter or extra-virgin olive oil—besides just personal preference, you should also consider which of those tastes marries best with the other ingredients you’re using in the dish.

Basic Ingredients

Use between 6-12 eggs—8 is probably the most common number. Too many eggs can be a bit difficult to handle, especially if the frittata has to be turned over in the pan.
Use about 2 cups of leftover or sautéed vegetables and proteins and 1 cup of shredded cheese.
If you have a broiler, you won’t have to worry about turning over the frittata. Just place the pan under a low flame and remove when the frittata is golden brown.
Use a 10-12” pan with a thick bottom and round borders. A sturdy, non-stick pan makes it easier to remove the frittata from the pan without having to add extra butter or oil.

Vegetables:

Fresh, sautéed or steamed lightly seasoned vegetables
Boiled or roasted potatoes
Fresh greens, such as spinach
Cauliflower
Cabbage
Wild mushrooms
Zucchini
Asparagus
Eggplant
Peppers
Artichokes

Good-quality cheeses:

Melting cheeses—such as Provolone, Mozzarella and Fontina, Parmigiano, Grana Padano and Pecorino Romano
Ricotta—for a lighter taste and texture

Cold cuts or air-cured meats:

Sopressata
Salami
Mortadella
Prosciutto
Ham
Cooked Italian sausage

Easy Steps To Making A Frittata

1. Preheat the broiler to high.

2. In a large bowl combine:

  • 2 large egg whites or 1/2 cup of refrigerated egg substitute
  • 6 large eggs
  • 1/2 teaspoon each of salt and black pepper
  • 1/3 cup of milk

Whisk thoroughly.

3. Brush a 9 inch ovenproof skillet with 1 tablespoon of olive oil and heat over medium heat.

4. Saute any uncooked ingredients. Cool for a few minutes.

5. Add 2 cups vegetables and cooked meats to the egg mixture. Reheat skillet.

6. Carefully pour vegetable/egg mixture into the hot pan.

7. Cook over medium heat for 5 minutes or until the eggs are partially set. Sprinkle 1 cup shredded cheese on top.

8. Place the pan about 5 inches under the broiler and broil for 2-3 minutes until the top browns.

If you’re not using leftovers, prepare the ingredients to be added to your eggs by sautéing or roasting them. Put these aside and allow them to cool. Usually, this mixture is poured into the same pan in which you sautéed your vegetables; add a little more olive oil or butter, if needed, before you cook the frittata. Mix the vegetables or other ingredients into your eggs, which should first be salted, peppered and lightly beaten with a fork. Immediately pour the mixture into the hot pan and reduce the heat to a moderate-to-low flame.

100_0819

Zucchini, Onion and Pepper Frittata

Ingredients

  • 6 large eggs plus 2 egg whites
  • 1/3 cup milk
  • 1/2 teaspoon each salt and pepper
  • 1 large zucchini, cut lengthwise and sliced into half circles
  • 1 1/2 cups diced red and green bell pepper
  • 1/2 cup sweet onion; diced
  • 1 garlic clove, minced
  • 2 tablespoons each finely chopped parsley and basil
  • 1 cup shredded mixed Italian cheeses (Mozzarella, Parmesan and Asiago)

Directions

Preheat the broiler to high.

100_0823

In a large bowl combine the eggs, milk, salt and pepper. Set aside.

Brush a 9 inch ovenproof skillet with 1 tablespoon of olive oil and heat over medium heat.

100_0822

Saute the diced onions, peppers and garlic until soft. Add the zucchini and cook about five minutes.

100_0824

Take the pan off the heat and let the vegetables cool for about 10 minutes. Fold them into the egg/milk mixture.

100_0825

Oil the pan again and heat over medium heat. Pour in the vegetable egg mixture.

100_0826

Cook over medium heat for 5 minutes or until the eggs are partially set. Sprinkle the cheese on top.

100_0827

Place the pan about 5 inches under the broiler and broil for 2-3 minutes until the top cooks anf browns slightly

100_0828

Here are some other combinations you may like:

Mixed Greens and Pancetta

- 6 large eggs plus 2 egg whites

- 1/3 cup milk

- 1 pound fresh mixed baby greens such as spinach, kale or Swiss chard

- 1/2 pound pancetta, diced

- 3 cloves fresh garlic, peeled and minced

- 1/2 cup Parmigiano Reggiano cheese

- Salt and pepper

Asparagus Frittata

- 6 large eggs plus 2 egg whites

- 1/3 cup milk

- 2 cups thinly sliced sautéed asparagus

- 2 cloves fresh garlic, peeled and minced

- 2 tablespoons finely chopped parsley, marjoram or basil

- 1/2 cup Parmigiano Reggiano cheese

- Salt and pepper

Italian Sausage, Peppers and Onions

- 6 large eggs plus 2 egg whites

- 1/3 cup milk

- 4 large Italian sausage links, sliced and browned

- 1 1/2 cups diced red and green bell pepper, cooked

-  1/2 cup sweet onion; diced, cooked

- 1 cup Fontina cheese; shredded

- Salt and pepper

Potatoes and Onions

- 6 large eggs plus 2 egg whites

- 1/3 cup milk

- 1 pound small potatoes thinly sliced and sautéed

- 1 large onion, diced and sautéed

- ½ teaspoon dried oregano

- 1 cup shredded mozzarella cheese

- Salt and pepper


100_0806

In Italy, there are sugo and salsa. Sugo derives from succo (juices) and refers to pan drippings that come from cooking meat or from a rich meat-based sauce, such as, sugo alla Bolognese and thick vegetable sauces (which often go over pasta). A salsa is a semi-liquid raw or cooked sauce that’s used as a condiment. It can go over pasta or used to season other dishes, for example, pesto alla genovese or salsa verde that is served over boiled meats or potatoes. If a sauce is especially delicate, it may be called “salsina.”

The passage from sugo/salsa to sauce/gravy must have occurred when immigrant families settled into new neighborhoods in the U.S. and became an Italian-American family/neighborhood tradition more than anything else. Some immigrants translated the Italian for what they put on their pasta as gravy, while others translated it as sauce and the translations have been passed down through the generations, becoming the definitive lable in the process. People get amazingly passionate over things like this.

The aroma of a garlic-laden tomato sauce spiked with sausage, meatballs and rolled-up braciole can bring tears to the eyes of many Italian-Americans. Sunday gravy, evokes memories of weekend family gatherings in which mom or grandma presided over the constantly stirred pot of sauce and meat, and various relatives were tasked with procuring the essential provisions to round out the dinner—the cannoli and sesame bread from the bakery or the wine from the cellar.

Sunday gravy was more than just a big meal. In close-knit Italian-American homes, it was a virtual religion. The best Sunday gravy simmered on the stove for hours and the meats in the sauce became a symbol of plenty. Meat had been a rarity in the old country and, if there was any of it at all in a meal, it was usually pork. But in the U.S., immigrant women bought beef because they could. The long, slow cooking time was also a time for families to spend with each other, reinforcing ties that could withstand the harsh realities of the outside world.

When I was young, my mother would make Italian gravy every Sunday. She would start at dawn and work in the kitchen pretty much until dinner time, which was around 2 or 3 in the afternoon. Not only did she prepare this sauce with meatballs, sausage, etc. for pasta, but she would also cook a pork roast or an eye of the round roast, vegetables and salad. In those days, my grandfather would come to dinner and bring Hershey chocolate bars, ice cream and a jug of homemade wine.

This tradition is time-consuming and quite a lot of work. Not the healthiest of meals, either, with all the meat and oil used in its preparation. I make tomato sauce with meatballs and sausage quite often but on a much smaller scale with a lot less fat and with healthier meat for the meatballs and I do the same for Sunday gravy. Just for the fun of it, I make Italian gravy once or twice a year. This time it is for the blog, so you can see just exactly what Sunday Gravy is all about.

Italian Gravy

The Meat

The Meat

The Sauce Ingredients

The Sauce Ingredients

Ingredients

Gravy

  • 1 tablespoon olive oil
  • 1 pound sweet Italian fennel sausage, cut into links
  • 11 to 12 ounces boneless pork ribs
  • Meatballs, recipe below
  • Braciole, recipe below
  • 3 (26-ounce) containers of Italian chopped tomatoes, without salt or sugar added
  • 2 (26-ounce) containers of Italian crushed tomatoes, without salt or sugar added
  • 2-6 ounce cans tomato paste
  • Water
  • 3 whole garlic cloves, minced
  • 1 large yellow onion, diced
  • 1 teaspoon crushed red pepper
  • 1 bay leaf
  • 2 tablespoons dried basil
  • 1 tablespoon dried oregano
  • 1 tablespoon each salt and black pepper
  • 1/2 cup chopped fresh flat leaf parsley

Meatballs

  • 1 pound grass-fed ground beef
  • 1 pound pasture-raised ground pork
  • 1 onion, finely chopped
  • 2 garlic cloves, minced
  • 1 cup dried Italian seasoned bread crumbs
  • 1/2 cup water
  • 1/3 cup grated Parmigiano-Reggiano cheese
  • 1/4 cup chopped fresh, flat-leaf parsley
  • 2 large eggs, lightly beaten
  • 1 teaspoon each salt and black pepper

Braciole

  • 1 pound beef top round, flank steak or strip steak, pounded thin
  • 2 teaspoons olive oil
  • 1/4 cup chopped fresh flat leaf parsley
  • 1 tablespoon chopped shallots
  • 1/2 cup dried Italian seasoned bread crumbs
  • 1/2 cup grated Parmigiano-Reggiano cheese
  • 1 large clove garlic chopped finely
  • 1/4 cup pignolis – toasted and chopped, optional
  • Salt and Pepper to taste
  • String (butcher’s twine) to secure the rolls

Pasta

  • 1 pound of pasta
  • 1/2 cup grated Parmigiano-Reggiano cheese
  • 7-8 fresh basil leaves, thinly sliced

To make the braciole:

100_0799

Lay the meat out on a board. Pound with a mallet to thin the meat. Cut the meat into 5-6” slices.

In a small bowl combine the olive oil, chopped parsley, shallots, bread crumbs, cheese, garlic, pignolis, if using, and salt and pepper to taste.

Sprinkle the mixture evenly over the beef rolls. Fold in the sides over the filling of each roll. Roll up each slice and secure with kitchen string.

100_0800

To make the gravy:

Preheat the oven to 375 degrees F. Line two baking sheets with aluminum foil (for easy clean up) and coat them with olive oil cooking spray. Place the sausage links on one baking sheet. The second baking pan is for the meatballs.

100_0798

In a large, heavy pot over medium-low heat, warm 1 tablespoon olive oil and add the boneless pork ribs. Cook 4 to 5 minutes on each side or until browned all over. Place on a clean plate.

100_0802

Add the braciole rolls and brown them on all sides. Transfer to the plate with the pork and cover with foil to keep warm.

100_0803

Add the onion and garlic to the pot and cook 3 to 5 minutes, until softened. Add the tomato paste. Fill the empty paste cans with water and add to the pot. Stir into the onions and let cook for 2 or 3 minutes.

100_0805

Pour in all the tomatoes and fill one tomato container with water and add it to the pot. Add the seasonings (crushed red pepper – parsley), the pork ribs and the sausage. Bring to a boil; reduce to a low simmer and cook for about 1 hour, stirring occasionally.

Add the cooked meatballs and braciole to the gravy after it has simmered for one hour. Simmer for an additional 3 to 4 hours (if you want it thick and rich). Stir in the fresh basil just before adding the gravy to the pasta.

In the meantime, cook the pasta in salted water until al dente. Once cooked, drain and add the gravy. Sprinkle with grated Parmigiano-Reggiano. Serve the meat on a big platter, so diners can choose what they want.

To make the meatballs and sausage:

100_0804

Add the water to the bread crumbs, mix well and let sit for a few minutes. Place the meat in a large bowl. Add the onion, garlic, cheese and parsley to the meat. In a small bowl, beat the egg with the salt and pepper and add to the meat mixture. Add the moistened bread crumbs. Mix the ingredients with your hands until the consistency is moist and the meat holds together well. Using your hands, roll the meatballs into 1 1/2-inch balls.Two pounds of meat should make about 18 to 20 meatballs. Place the meatballs on the foil lined baking sheet.

Bake for about 20 minutes, or until browned, turning them over after 10 minutes. Cover and keep warm.

100_0801

Place the pan of sausage links in the oven at the same time and bake the sausage until browned. Turn over halfway through baking. Add the sausage to the gravy when the pork ribs are added.

100_0807



dreamdiscoveritalia

Discovering Italia one trip at a time

From Alfredo's With Love

A passion for food in words, pictures and recipes...

CrandleCakes

Recipes, stories, tips, and other adventures from a culinary Texan.

Joe Gande's Blog

Music, Food, Family, Italy, Thoughts, Life...

Young and Hungry

delicious doesn't have to be difficult

Eating Well Diary

A vegetarian's notes on healthy cooking

Lovely Delight Bite

For delicious moments......Find out about my secret special treats for yourself, family and friends

Family Life Is More

Perform well. Love big. Manage it all.

Mirror of Health & Natural Beauty

Where healthylicious tips create the healthy lifestyle

Poem and Dish

Poetry and Food Lover's site...

News Anchor to Homemaker

From deadlines...to diapers and delicious dishes

Piglove

Adventures of Bacon and Friends

Shivaay Delights

Sharing my passion for cooking and baking ♡

Dolly Rubiano Photography

Wellington-based food photographer. Blogs about her experiments in the kitchen and doesn't cook anything that has four legs.

Andrews' Family Cookery & Household Management

Households that create happiness, and Foods that celebrate life

Back Road Journal

Little treasures discovered while exploring the back roads of life

Tuscas värld

Smaker, dofter och gömställen kring Medelhavet

Eating My Feelings

Because food just makes life so much better.

LauraLovingLife

Lover of cooking ~ Wanting to share my adventures in the kitchen!

Il mondo di Macdelice

Il blog rosa di Maria Cavallaro

Good Food Everyday

From the heart of the Mediterranean ....

Culinary Adventures of The Twisted Chef T

Recipes from My Kitchen to Yours!

therapy bread

no, not just bread: crafting edible creations as a way to feed the spirit, body, friends and family <3

healthy.yogi.mama

Fitness, recipes and babies in NYC

The Good, the Bad and the Italian

food/films/families and more

SOLE Food Kitchen

SUSTAINABLE. ORGANIC. LOCAL. ETHICAL. THAT'S HOW WE ROLL.

vinicooksveg

Amazing & fun.........Indian cooking!!

What's Cooking

Fine dining my way

Like to cook? Like to eat? Be a part of the conversation.

Chocolate Spoon & The Camera

A clumsy newbie in the kitchen. Una principiante ai fornelli.

An eye for food

Food is to be admired as well as desired. It should speak to you visually and make you want to taste it!

mycookinglifebypatty

Adventures in Healthy Living

Things My Belly Likes

Where eating to live and living to eat are not mutually exclusive

Our Growing Paynes

A journey about gardening, cooking, and knitting.

gotta get baked

musings of a baking fiend

thewhitedish

Let's talk recipes, great food and FITNESS!

on the road with Animalcouriers

pet transport through Europe and beyond

jittery cook

recipes worth sharing

soulofspice

delicious nourishing energizing spice

pattytmitchell

site for Patricia Mitchell, author

Something Sweet Something Savoury

Family friendly recipes from a chaotic kitchen

Simply Sophisticated Cooking

Effortless home cooking recipes, tips and methods for busy lives to encourage fine eating in instead of out.

FARMINISTA'S FEAST with Karen Pavone

Farm to Table Adventures in California's Beautiful North Bay

Blue Heron Writes

Sharing to Inspire through Words and Pictures www.wendiedonabie.com

Follow

Get every new post delivered to your Inbox.

Join 1,442 other followers

%d bloggers like this: