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Spaghetti Squash

April 25, 2013

Spaghetti Squash is rounded and oblong in shape, measuring as much as 12 inches in length and 6 inches in diameter. When ripe, it is typically light yellow in color and weighs around 5 pounds. It is also sometimes called vegetable spaghetti, (the more common term for it in the UK), noodle squash, vegetable marrow, squaghetti and mandarin squash. The “spaghetti” name comes from the fact that when it is cooked, the flesh of the vegetable is long and stringy in appearance, like spaghetti. It rose to popularity in the US and Europe during the 1970’s.

In the early 1990′s a new variety of orange spaghetti squash came on the market. Orangetti is slightly sweeter and higher in beta-carotene than standard spaghetti squash.

The word “squash” is of Native American Indian origin. And the squash plant is generally known to be native to North and Central America since ancient times, along with maize and beans. So it is entirely reasonable for most people to think that spaghetti squash originated in North America. However, it was actually developed in Manchuria, China during the 1890’s. We are not sure when or how squash was first introduced to China. But we do know that by the 1850’s, the Chinese were growing and using some varieties of squash for fodder. Perhaps the “spaghetti” variety was developed in an effort to come up with a variety that was easier to grow.

So, how did this Chinese squash make its way to America? In the 1930’s, the Sakata Seed Company, a Japanese firm, was looking for new types of plants to promote and came upon the Chinese squash. They developed an improved strain and introduced it in seed form around the world. The Burpee Seed Company in the US picked up and marketed Sakata “vegetable spaghetti” seed (as it was then called) in 1936.

While it found some limited acceptance in rural family gardens, vegetable spaghetti was not exactly an instant American hit. In fact it was still pretty much unknown in urban America up until the World War II era. During the war, however, some popular household staple foods were in short supply. In that environment, vegetable spaghetti grew in popularity as a substitute for Italian spaghetti noodles, that could be grown at home in one’s “victory garden.” After the war, however, when food shortages were no longer an issue in the US, vegetable spaghetti once again faded into obscurity. It was scarcely heard from again until around the 1960’s, when it was reborn in California as “spaghetti squash.” Frieda Caplan’s specialty produce company in Los Angeles—the one that made such a success out of the newly dubbed “kiwi fruit”—is popularly credited with making spaghetti squash a marketing success in the US.

Spaghetti squash became popular among the hippie counterculture, where it was touted as a healthy “natural” alternative to “processed” food. It eventually went mainstream and by the 1980’s, spaghetti squash had become fairly well known and common throughout the US. Today the squash continues to have a steady following, particularly among vegetarians. But also among dieters—since it is such a low calorie, low carb food.

One of the reasons for the popularity of squash is its nutritional makeup. One cup of the vegetable has:

* Only 42 calories, making it attractive to those watching their calories (just watch how much butter or sauce you add).

* Only 10 grams of carbohydrates, making it attractive to those on low carb or low glycemic index diets.

* 0 grams fat or cholesterol, making it attractive to those watching their cholesterol.

* Only 28 mg of sodium, making it attractive to those watching their sodium intake.

* Vitamins A, B1, B2, B3, B5, B6, C, potassium, and trace amounts of zinc, phosphorus, iron, calcium, magnesium and copper—things everybody needs.

Purchasing Squash

Spaghetti Squash is available year round in most large supermarkets. When selecting spaghetti squash at the market, look for hard, dense vegetables that feel heavy with no soft spots or bruises. Also look for uniformity of color with no green in it (either pale yellow or orange—depending on the variety). If it is green it isn’t yet ripe. It should be at least 9 inches (23 centimeters) in length with a 5 inch (12.7 centimeter) girth. 

I am sure you have heard that spaghetti squash is a great substitute for pasta, so you’ve lugged one home from the store. Now what do you do with it? Just about any way you can think of to apply heat can be used to cook spaghetti squash. The big question is: to cut or not to cut it before cooking? You can do it either way. Here are the pros and cons of each. (Cooking times will vary with the size of the squash/pieces of squash.)

Cutting Up Spaghetti Squash Before Cooking

Advantages: It cooks faster.

Disadvantages: Like any winter squash, hacking it up takes muscle and a sharp knife or cleaver. It’s also a bit more work to scrape out the seeds and pulp when they are raw.

Method: Cut it in half (lengthwise) or quarters. You don’t want to cut it up too small unless you want short strands. Scrape out the seeds and pulp as you would with any squash or pumpkin.

Bake rind side up about 30 to 40 minutes at 375 degrees F.

Microwave 6 to 8 minutes (let stand for a few minutes afterwards)

Boil 20 minutes or so. Separate strands by running a fork through the flesh from top to bottom.

Cooking Spaghetti Squash Whole

Advantages: It’s easier.

Disadvantages: It takes longer to cook and you need to take care to not burn yor hands when removing the hotbpulp and seeds.

Method: Pierce the squash several times with a sharp knife. (Do this especially if you’re microwaving it, so you don’t end up with the squash exploding.)

Bake about an hour in the oven at 375 degrees F.

Microwave 10 to 12 minutes, then let stand for 5 minutes afterward to finish steaming.

Boil for half an hour.

Slow Cooker/Crock Pot: Put it in with a cup of water and let it go on low all day (8 to 10 hours).

When done, cut open “at the equator” (not lengthwise), remove seeds and pulp (use tongs and an oven mitt — it is HOT) and separate strands with a fork.

Did You Know? Any squash seeds can be roasted just like pumpkin seeds. They are low-carb, nutritious and delicious.

Spaghetti Squash Storage Tip

Like pumpkin and other squashes, whole uncooked spaghetti squash is best stored between 50 to 60 degrees and will last up to six months this way. On the other hand, spaghetti squash will keep several weeks at room temperature.

How To Serve Spaghetti Squash

A meat sauce made of ground meat of choice, tomatoes, mushrooms and garlic can be mixed with spaghetti squash and topped with Italian cheeses.

Adding shellfish to spaghetti squash is a way to serve the vegetable to people who enjoy seafood dishes. Shrimp scampi is also good over spaghetti squash.

Many people enjoy mixing it with regular cooked spaghetti  to reduce the  amount pasta in a dish or even serving it with a marinara or alfredo sauce.

Cooked spaghetti squash can also be chilled and tossed with a light vinaigrette.

There are several simple ways of serving spaghetti squash without the addition of meat or shellfish and there are a variety of preparations for this squash.

Spaghetti Squash with Tomatoes and Herbs

Ingredients:

  • 1 medium spaghetti squash
  • 2 cloves garlic, minced
  • 2 teaspoons olive oil
  • 1 can (14.5 ounces) diced tomatoes, drained
  • 1 tablespoon chopped fresh basil
  • 1/8 teaspoon dried oregano
  • 2-3 tablespoons grated Parmesan cheese (or Romano cheese)

Directions:

Cook squash. To bake, pierce a few holes in the squash with a large knife, skewer or ice pick to allow steam to escape. Place in a baking dish and bake at 350 degrees F. for an hour or until the skin gives easily under pressure and the inside is tender. Let cool for 10 to 15 minutes, then halve lengthwise or crosswise. Scoop out seeds and fibers and discard. Use a fork to scrape out the squash flesh. It will naturally separate into noodle-like spaghetti strands.

Saute the minced garlic in the olive oil in a skillet until it’s softened and fragrant. Add the tomatoes, basil, and oregano to the garlic and simmer for 10 to 15 minutes. Spoon the garlic-tomato mixture on top of squash strands. Top with grated Parmesan or Romano cheese. Serves 4 to 6.

Spaghetti Squash Salad with Pine Nuts and Tarragon

Ingredients:

  • 1/2 cup pine nuts
  • 3 large (9 pounds) spaghetti squash, halved lengthwise and seeds scraped
  • 2/3 cups extra-virgin olive oil, plus more for drizzling
  • Salt and freshly ground black pepper
  • 1 cup water
  • 1/2 cup dry white wine
  • 3 tablespoons white wine vinegar
  • Finely grated zest of 1 lemon
  • 1 tablespoon freshly squeezed lemon juice
  • 1 teaspoon chopped thyme
  • 1 pinch crushed red pepper
  • 2 tablespoons chopped tarragon
  • 4 ounces (1 cup) ricotta salata cheese, crumbled

Directions:

Preheat the oven to 350°F. Spread the pine nuts in a pie plate and bake for about 5 minutes, until golden brown. Transfer to a plate and let cool.

Arrange the spaghetti squash halves cut sides up on 2 large rimmed baking sheets. Drizzle with extra-virgin olive oil and season with salt and pepper. Flip the squash cut sides down and pour the water and wine into the pans. Bake for about 50 minutes, until the squash is barely tender. Flip the squash cut sides up and let cool until warm.

In a small bowl, combine the white wine vinegar with the lemon zest and lemon juice, thyme and crushed red pepper. Whisk in the 2/3 cup of olive oil; season with salt and pepper.

Working over a large bowl, using a fork, scrape out the spaghetti squash, separating the strands. Pour the dressing over the squash and toss to coat. Add the tarragon, cheese and pine nuts and toss again.

Roasted Salmon with Spaghetti-Squash Salad

  • One 3 1/2-pound spaghetti squash, halved lengthwise
  • 2 tablespoons olive oil, plus more for brushing
  • 2 tablespoons fresh lime juice
  • 2 tablespoons fresh orange juice
  • 2 small garlic cloves, minced
  • 1 small red chile, minced
  • 1/2 teaspoon finely grated orange zest
  • 1/4 teaspoon finely grated lime zest
  • Salt and freshly ground pepper
  • 1 1/2 pounds skinless center-cut salmon fillet, cut crosswise into very thin slices
  • 2 large kirby cucumbers, halved lengthwise, seeded and cut into thin half moons
  • 2 tablespoons shredded mint

Directions:

Preheat the oven to 500°F. In a large pot of boiling salted water, cook the squash until al dente, about 12 minutes.

Meanwhile, combine the 2 tablespoons of oil with the lime and orange juices, garlic, chile and orange and lime zests. Season with salt and pepper.

Carefully transfer the squash halves to a large bowl and let cool. Using a fork and starting at 1 end of each piece of squash, scrape and separate the strands. Pat dry with paper towels.

Spread the salmon slices on a rimmed baking sheet. Brush lightly with oil and season with salt and pepper. Roast the salmon for about 3 minutes, or until cooked through.

In a medium bowl toss the cucumbers, mint and dressing with the squash strands. Mound the salad on plates, top with the salmon and serve.

Spaghetti Squash With Garlic, Parsley and Breadcrumbs

Serves 4

Ingredients:

  • 1 spaghetti squash, about 3 pounds
  • 2 tablespoons extra virgin olive oil
  • 3 to 4 large garlic cloves, green shoots removed, minced
  • 2 tablespoons breadcrumbs
  • 2 tablespoons finely chopped flat-leaf parsley
  • Salt and freshly ground pepper to taste
  • Freshly grated Parmesan cheese

Directions:

Preheat the oven to 375 degrees. Pierce the squash in several places with a sharp knife. Cover a baking sheet with foil, and place the squash on top. Bake for one hour, until the squash is soft and easy to cut with a knife. Remove from the heat and allow to cool until you can handle it. Cut in half lengthwise, and allow to cool some more. Remove the seeds and discard. Scoop out the flesh from half of the squash and place in a bowl. Run a fork through the flesh to separate the spaghetti like strands. You should have about 4 cups of squash. (Use some squash from the other half if necessary). Set aside the other half for another dish.

Heat the oil in a large, heavy nonstick skillet over medium heat and add the garlic and bread crumbs. When the bread crumbs are crisp —after about a minute — stir in the squash and parsley and season to taste with salt and pepper. Toss together over medium heat until the squash is infused with the garlic and oil and heated through, 6 to 8 minutes. 

Remove to a warm serving dish, top with freshly grated Parmesan and serve.

Spaghetti Squash with Zucchini, Mushrooms and Onion

Ingredients:

  • 1 (3 to 4-pound) spaghetti squash
  • 2 tablespoons unsalted butter, cut into pieces
  • 3 tablespoons olive oil
  • 1 large onion, halved and thinly sliced crosswise
  • 2 garlic cloves, finely chopped
  • 2 zucchini (1 lb), halved lengthwise and thinly sliced crosswise
  • 8 ounces sliced cremini or white mushrooms
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Directions:

Pierce squash (about an inch deep) all over with a small sharp knife to prevent bursting. Cook in an 800-watt microwave oven on high power (100 percent) for 6 to 7 minutes. Turn squash over and microwave until squash feels slightly soft when pressed, 8 to 10 minutes more. Cool squash for 5 minutes.

Carefully halve squash lengthwise (it will give off steam) and remove and discard seeds. Working over a bowl, scrape squash flesh with a fork, loosening and separating strands as you remove it from skin. Stir in butter and season with salt and pepper to taste. Put on a platter.

Meanwhile, heat oil in a 12-inch skillet over moderately-high heat, saute onions and garlic, stirring frequently until golden, about 6 minutes. Then stir in zucchini, mushrooms, salt and pepper and cook, covered, until softened occasionally stirring, for about 7 minutes. Spoon mixture over squash.

Spaghetti Squash Bake

Serves 4 to 6.

Ingredients:

  • 1 small spaghetti squash
  • 1/2 cup water
  • 1 pound Italian turkey sausage, casing removed
  • 1/2 cup chopped onion
  • 1/2 cup chopped red bell pepper
  • 1/4 cup chopped green bell pepper
  • 1 clove garlic, minced
  • 1 can (14.5 ounces) diced tomatoes with liquid
  • 1/2 teaspoon leaf oregano
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 1/2 cups shredded mozzarella cheese
  • Shredded basil for garnish

Directions::

Cut spaghetti squash in half lengthwise and scoop out seeds. Place spaghetti squash, cut side down, in a baking dish; add water to the baking dish. Cover with foil and bake spaghetti squash in a 375° F. oven for about 30 minutes or until the spaghetti squash is tender and easily pierced with a fork. When cool enough to handle, scoop out squash, separating strands with a fork.

In a large skillet, cook the sausage, onion, red and green pepper and garlic until meat is browned and vegetables are tender. Add tomatoes, oregano, salt, pepper and squash. Continue to cook and stir for about 2 minutes, or until liquid is absorbed. Transfer mixture to a 1 1/2-quart casserole; stir in 1 1/2 cups of shredded cheese. Bake uncovered at 350° F. for 25 minutes. Sprinkle spaghetti squash with the remaining 1 cup of cheese and cook for 5 minutes longer or until cheese is melted. Top with basil.

 

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Cooking Green Beans

February 26, 2013

Green beans and string beans are actually the same bean. Green beans are string beans without the string. The string, a thick band of fibrous tissue that runs down both sides of the pod, cannot be found in most of today’s varieties. There are many varieties of green beans: string beans (the classic variety), snap beans, butter beans… and green beans are categorized according to size.  These plants are grown worldwide specifically for its edible beans and there are two main classifications— edible pod beans and shell beans — and the colors and shapes of pods vary tremendously. In fact, there are more than 200 species of beans.

Green beans are edible pod beans that can be grown as bush beans or pole (running) beans. They are often referred to as string beans because originally a fibrous string ran along the seam of the bean pod. The string was noticeable when snapping off the end of the pod. This snapping noise is the reason for its other common nickname, snap beans. The pod color can be green, golden, purple, red or streaked, but the beans inside the pod are always green. Green beans range in shape from thin to wide types.

The common bean was cultivated in ancient Mesoamerica as early as 8,000 years ago. Beans were even found in the mummy covering of a woman in a Peruvian cemetery dating back to pre-Inca civilization. Green beans originated in the tropical southern part of Mexico, Guatemala, Honduras and part of Costa Rica. They spread from this center of origin to North and South America long before European explorers ever arrived. Early explorers, including Christopher Columbus, found the climbing beans typically planted alongside maize (corn). The first drawings of the bush bean were recorded by the revolutionary German doctor Leonhart Fuchs in 1542 and were also described in detail by explorers John Verazanno and Samuel de Champlain. Green beans was introduced to France by the Conquistadors about 1597. For a long time rare and expensive, this vegetable became widespread only in the 19th century. The first to put green beans on their menus were the French.

When first discovered, green beans had a “string” that ran on the outer curve of the pod shell. Botanists, however, found a way to remove the string through breeding and in 1894 the first successful stringless bean plant was cultivated. Calvin Keeney bred the first stringless bean, termed the “green bean,” in 1894. Burpee Seed Company promoted it. Because green beans required less work to prepare than string beans, they gained in popularity. Today, nearly all varieties of edible pod beans are grown without strings.

While green beans come in a variety of colors, they all taste about the same and can be used more or less interchangeably. The same is true for pole beans, which grow on vines that wrap around poles, and bush beans, which grow on a bushy structure. 

Green beans, wax beans, string beans, or snap beans are long and rounded.

Haricots vert, French green beans, filet beans. These delicate green beans are very thin.

Purple string beans are simply a purple version of classic green beans or wax beans.

Romano beans are flat and wide and flavorful. Smaller ones tend to be more tender. Large ones will have more developed bean seeds inside. They require a bit more cooking, but have more flavor.

Sometimes called yard-long beans, these beans are, in fact, a completely different family of plant from green beans. They are similar in flavor and look (except for their length) to green beans, however, and can be cooked in the same ways.

When cooking green beans, your main concern should be what you are going to cook with them. It does not really matter too much, in most cases, what type of beans you use, since they all taste very similar. However, if you wish to create a dish with purple green beans, then you should either serve them raw or cook them as little as possible, since the color will bleed out and make your food look funny.

Green beans that are thin and tender can be eaten raw or cooked. They are usually about 4 inches long, slightly pointed at each end, and hold a number of small seeds arranged in a row inside the bean itself.

The green bean is a great favorite of dieters everywhere because they can be served in a wide variety of ways, have lots of vitamins and minerals and are just plain good for you. They contain vitamins C, A and K, as well as manganese. This makes them great for bone, cardiovascular and colon health. Green beans are anti-inflammatory, which means that they can help calm respiratory problems like asthma and other inflammatory disorders like arthritis. One cup of raw green beans provides thirty percent of the recommended Daily Value (DV) for Vitamin C, (15% DV) for fiber and Vitamin A. and the essential vitamins: thiamin, riboflavin, niacin, Vitamin B6 and Vitamin K.

Cleaning and Preparing Fresh Green Beans:

Wash fresh green beans thoroughly in clear, cool water. Lift beans from the wash water and leave garden debris behind. Rinse again.

Break off the end (the top and tail) as you wash them. Leave whole or cut into desired lengths. Beans can be cooked whole, cut crosswise, diagonally or French-cut. If you want sweet tasting, crisp fresh beans, cut them as little as possible. Cut older, more mature beans in the French style. Make sure all the pieces are similar in length so they cook evenly.

Cooking Fresh Green Beans:

Boiling, steaming or microwaving are popular ways to prepare fresh green beans. Stir-frying preserves the best qualities of the fresh green bean. Whatever cooking method you choose, remember to cook fresh green beans as little as possible using the smallest amount of water as possible. The fewer beans in the pan, the quicker they cook and the better they taste. If cooking more than one pound of green beans at a time, use separate pans.

Important To Remember: The beans will continue to cook after you remove them from the heat source. Either take them out just before they are cooked the way you like or plunge them in ice water immediately to stop the cooking process.

Boiling Green Beans:

In a large saucepan over medium-high heat, bring water to a gentle boil. Add trimmed green beans and cook, uncovered, 4 to 5 minutes or until crisp-tender (you may need to experiment with the degree of doneness you like). Immediately drain the green beans in a colander.

Steaming Green Beans:

To steam green beans, set a steamer basket with the green beans into a saucepan just large enough to hold it tightly covered. Add one-inch of water, bring to the boil, and cover the pan tightly. Regulate heat to moderate. Green beans will take only 3 to 5 minutes.

Microwave Green Beans:

Place prepared beans in a microwave-safe bowl. Add approximately 2 tablespoons water. Cover with plastic wrap, leaving a small corner open. NOTE: If you seal them completely, the plastic wrap will almost shrink-wrap itself to the beans. Microwave on high for approximately 3 to 4 minutes (you might need to experiment to get the beans done to your liking). It is more difficult to get green beans cooked to a precise and even level of doneness when microwaving.

Cooking Green Beans Ahead-of-Time:

Green beans may be cooked several hours in advance. To keep their freshly-cooked taste, once cooked to your liking, dry them thoroughly in clean towels and then refrigerate them in a covered bowl. They will keep for about 4 days, wrapped in a plastic bag or wrap, refrigerated.

Cooking With Green Beans:

Italian Flat Green Beans With Tomatoes and Garlic

This dish is reminiscent of an Italian method of cooking green beans with tomatoes for a long time, which was especially good for tenderizing tough, old beans. Here, fresh Italian flat beans are cooked quickly and added to fresh tomatoes, garlic and basil.

4 servings

Ingredients:

  • 1 pound Italian green beans (romano) or string beans, ends trimmed; cut on the diagonal into 2- to 3-inch pieces
  • 2 tablespoons extra-virgin olive oil
  • 3 medium cloves garlic, cut into very thin slices (a scant 1/4 cup)
  • 1 large tomato, preferably peeled, cored and seeded, then cut into 1/2-inch dice (8 ounces)
  • Salt
  • Freshly ground black pepper
  • 6 to 8 large basil leaves, cut into chiffonade (stacked, then rolled tightly and cut into very thin strips)

Directions:

Bring a large pot of salted water to a boil over high heat. Add the green beans and cook for 5 to 7 minutes, until tender. Drain immediately.

While the beans are cooking, heat the oil in a medium skillet over medium-low heat. Add the garlic slices, distributing them evenly. Cook for 4 to 5 minutes, until the slices become almost translucent and start to brown on the edges; be careful not to let the garlic burn.

Add the diced tomato and salt and pepper to taste, then reduce the heat to medium. Cook for 2 to 3 minutes, so that the tomato is heated through. Add the cooked green beans and heat through for 1 to 2 minutes; mix well. Taste and adjust seasoning as needed. Transfer to a serving dish and top with the basil. Serve warm or at room temperature.

 

Italian Green Bean Chicken Saute

6 servings

Ingredients:

  • 2 tablespoons olive oil
  • 4 cloves garlic, chopped
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon black pepper, divided
  • 1 pound skinless, boneless chicken breast halves – cubed
  • 1 (14.5 ounce) can diced tomatoes or 2 cups cherry tomatoes, quartered
  • 2 tablespoons minced fresh basil
  • 1 pound fresh green beans – rinsed, trimmed, left whole
  • 1/4 teaspoon crushed red pepper flakes

Directions:

Heat oil in a large skillet over medium high heat. Add garlic and saute until aromatic oils are released, then add green beans, oregano and 1/4 teaspoon each salt and pepper.

Saute for 5 minutes and remove to a bowl.

Add chicken and cook through, until no longer pink.

Stir in tomatoes, crushed red pepper, remaining salt and pepper and basil and bring to a boil; add green beans and reduce heat to low. Simmer for another 5 minutes.

Green Bean, Zucchini and Potato Stew

Serves 6 to 8

Serve with crusty Italian country bread

Ingredients:

  • 1/4 cup olive oil
  • 1 cup chopped onion
  • 1 pound fresh green beans, trimmed, halved crosswise
  • 1/4 teaspoon cayenne pepper
  • 8 ounces zucchini, cut into 1-inch-thick slices
  • 8 ounces russet potatoes, peeled, cut into 1-inch cubes
  • 3/4 cup chopped fresh Italian parsley
  • 1-26-ounce container Pomi Italian chopped tomatoes

Directions:

Heat oil in heavy large nonstick skillet over medium-high heat. Add onion and saute 5 minute. Add green beans and cayenne pepper and sauté until onion is translucent, about 3 minutes. Add zucchini, potatoes and parsley. Pour tomatoes and their juices over vegetables. Bring to boil. Reduce heat. Cover and simmer until potatoes are tender, stirring frequently, about 45 minutes. Season with salt and pepper. Remove from heat. (Can be prepared 1 day ahead. Cover and refrigerate.) Serve warm or at room temperature.

Salmon, Potato and Green Bean Salad

Ingredients:

  • 2 medium potatoes (about 12 oz.), thinly sliced
  • Salt and pepper
  • 1 pound salmon fillet, skin removed
  • 8 ounces green beans, trimmed
  • 1/3 cup pitted black olives, chopped
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • Lemon for ganish

Directions:

Bring 1 inch of water to a boil in a large pan. Line a steamer basket with parchment cut to fit the basket. Arrange potatoes on top; sprinkle with salt. Place salmon over potatoes; sprinkle with salt. Lower steamer into pan (don’t let basket touch the water). Steam for 6 minutes. Place green beans over salmon, cover and continue steaming until potatoes and beans are tender and fish is cooked through, 4 to 6 minutes longer.

Transfer potatoes, beans and salmon to a large bowl; flake salmon. Let cool slightly. Add olives to bowl, drizzle with oil and lemon juice, season with salt and pepper and serve with additional lemon slices.

 

Green Bean and Meatball Stew

Ingredients:

  • 1 tablespoon olive oil
  • 1 large onion, coarsely chopped
  • 3 pounds mixed ground beef, pork and veal (or any combination you like)
  • 1 cup seasoned Italian breadcrumbs
  • 1/4 cup freshly grated Parmesan
  • 1 bunch parsley, stemmed and finely chopped
  • 2 eggs
  • 3 cans (28 ounces each) Italian peeled tomatoes,
  • crushed with your hands
  • 2 ½ cups chicken stock
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon crushed red pepper
  • 4 pounds small red potatoes, skin on, cut into 1-inch pieces
  • 3 pounds green beans, cut into 1 1/2-inch pieces

Directions:

In a soup pot, heat the oil and cook the onion, stirring often, for 10 minutes or until onion begins to brown.

Meanwhile, in a large bowl, mix the beef, pork and veal with the breadcrumbs, Parmesan, parsley and eggs. With clean hands, work the mixture well. Shape it into meatballs about 1-inch wide; set aside.

To the onions, add the tomatoes and chicken stock. Stir well. Cook over medium heat until the mixture comes to a simmer. Add salt and red pepper. Add the potatoes and simmer for 10 minutes or until tender.

Add the green beans in a layer on top of the potatoes. Do not stir. Add the meatballs in a layer on top of the green beans. The layering is important: it keeps the potatoes and meatballs whole, and keeps the meatballs at the top. Do not stir the pot at all until the dish is served. Cover and cook for 15 minutes or until the meatballs are solid and cooked through.

With the back of a ladle, gently press the meatballs into the liquid so they’re just submerged. Cover and simmer gently for 1 hour without stirring.

Red Wine Beef Stew with Potatoes and Green Beans

Ingredients

  • 2 pounds beef chuck for stew, cut into 1-inch cubes
  • Kosher salt and freshly ground black pepper
  • 2 tablespoons olive oil, divided
  • 4 medium carrots, peeled, halved and cut into 1-inch chunks
  • 3 small onions, diced
  • 2 tablespoons all-purpose flour
  • 2 (14 1/2-ounce) cans reduced-sodium beef  broth
  • 2 cups dry red wine
  • 1 cup canned crushed Italian tomatoes
  • 3 sprigs fresh rosemary
  • 2 medium Yukon gold potatoes, peeled and cut into 1-inch chunks
  • 2 handfuls of green beans, ends trimmed

Directions

Season the beef cubes lightly with salt and pepper. Heat 1 tablespoon oil in a heavy 6-quart pot over medium heat. Add half the beef and raise the heat to high. At first, the beef will give off some liquid, but once that evaporates, the beef will start to brown. Cook, turning the beef cubes on all sides until the pieces are as evenly browned as possible, about 5 or 6 minutes after the liquid has boiled off. If the pan starts to get too brown at any point, just turn down the heat a little. Spoon the beef into a bowl and brown the rest of the beef the same way using the remaining oil.

Spoon out the second batch of beef, then add the carrots and onions and raise the heat to medium-high. Cook until the onion starts to turn translucent, about 5 minutes. Stir in the flour until it has been worked into the veggies and you can’t see it any more. Pour in the broth, wine, crushed tomatoes and rosemary. Slide the beef back into the pot and bring the liquid to a boil.

Turn down the heat so the liquid is just breaking a gentle simmer. Partially cover the pot and cook 50 minutes. Stir the stew several times while simmering, so it cooks evenly and nothing sticks to the bottom.

Stir the potatoes into the stew, cover the pot completely and cook until the potatoes and beef are tender, stirring occasionally, about another 45 minutes. Add the beans and cook for another 5 minutes until the green beans turn bright green and are cooked through.

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Burgers Without The Grill

February 25, 2013

Hamburgers patties can be made with numerous different cuts of meat and using different methods of cooking.  Common cooking methods for hamburger patties include grilling, broiling and pan frying. However, where broiling and grilling causes the natural juices (fat) to drip away from the burgers as they cook, pan frying (or searing) the patties allows them to actually cook in their own juices. A number of preparations, both external and internal, can make flavorful hamburgers.

Sometimes, the simplest approach is the best. When making hamburger patties in a pan, a liberal use of salt and black pepper, maybe all you need to bring out the best flavor. Salt and black pepper (use kosher salt or sea salt and freshly cracked black pepper) allows the flavor of the meat to come through. Just dusting salt on the exterior of shaped patties isn’t enough. Put the ground meat in a bowl. Lightly break up the meat with your hands and sprinkle evenly with salt and, then, pepper. 

For some additional flavor, spices and seasoning can be added prior to cooking the patties. Add dried spices and seasonings, such as onion and garlic powder. For a little kick, add a small amount of ground cayenne pepper to the meat prior to shaping into patties. Oregano, thyme and paprika are also dried spices that go well with hamburger, as well as ground mustard seed. Worcestershire sauce or steak sauce can be added before you make your patties. They impart extra moisture to your burgers, as well as extra flavor.

The more you handle the meat, the denser and more rubbery it will become when cooked. After you’ve seasoned the meat, divide it into individual portions and, with lightly cupped hands, shape into patties. As soon as the patties hold together, stop.

Turn the burgers just once during cooking—and don’t be tempted to press on them. Pressing down on the burgers as they cook squeezes out the flavorful juices, which end up in the pan instead of in the burgers.

Many of us depend on thermometers when we’re cooking expensive steaks, but when it comes to burgers, we think it isn’t necessary.  Burgers should be cooked to just the right degree of doneness, don’t guess. Take the temperature in the center of each burger with an instant-read thermometer.

MEDIUM-RARE BURGER: 125 to 130 degrees, 2 to 3 minutes per side

MEDIUM BURGER: 135 to 140 degrees, 3 to 4 minutes per side

MEDIUM-WELL BURGER: 145 to 160 degrees, 4 to 5 minutes per side

WELL-DONE BURGER: 160 degrees and up, 5 minutes and up per side

Cooking on Top of the Stove:

If the meat has been frozen let it thaw in the refrigerator overnight.

Divide the meat and shape into patties, however big or small and thick or thin that you want them. Remember that ground beef shrinks when cooking, so take that into account when sizing.

Place the burgers in a large, deep skillet and turn the burner on medium heat. Make sure the handle is turned away from the front of the stove, especially if you have children.

Place a lid on the skillet. This will prevent grease from spattering all over the stove, making more of a job for you to clean up.

Cook the burgers for about 4 minutes for medium and then turn them over in the pan. Cook for 4 or 5 more minutes. It doesn’t take long to cook burgers, just watch them so they won’t burn or overcook.

Variation:

Heat a deep, large skillet.

Slice and cook 1 onion in 1 tablespoon butter; set aside in a small bowl and keep warm.

Shape the patties large and thin, when cooking they will shrink and become much thicker and juicy.

Place the patties in the pan and cover with a lid. Cook on medium-low heat.

Turn the burgers once the top is starting to brown.

DO NOT press down-if you press down you will not have juicy hamburgers.

When they are done (use the temperature chart above), cover the top with the cooked onion and put a slice of cheese on top of the hamburger. Cover the pan again for about a minute until the cheese starts to melt.

Cooking in the Oven:

Use a broiler pan that allows fat to drip away from the meat. If the burgers are large and thick, roast at 350 degrees F. for about 10 minutes and then finish under the broiler to brown.

Variation:

Preheat the oven to 325 degrees F. Line a cookie sheet with foil- put a cookie rack on top. Place the burgers on the rack and season them. Bake for about 15 minutes/ 20 minutes.

The following method works well for turkey burgers:

Ground turkey is a good substitute for ground beef or pork. Turkey is a leaner meat and it contains less fat. Instead of frying the turkey burger in oil on the stove top, you can bake them in the oven. Oven-baked turkey burgers take slightly longer to cook, but baking in the oven gives you a less crisp texture.

Heat the oven to 375 degrees F. Apply nonstick cooking spray to a baking dish.

Combine 1 lb. of lean ground turkey, 1 lightly beaten egg, 1 cup of crushed crackers or bread crumbs and salt and pepper to taste. Mix the ingredients together well.

Form the turkey mixture into four equal sized patties. Place them in the baking dish.

Bake the turkey burgers for 30 minutes or until they have an internal temperature of 165 degrees Fahrenheit. Turn the turkey burgers over once while they are baking in the oven.

Add a slice of cheese during the last 2 to 3 minutes of the cooking time. Once the cheese melts, remove the turkey burgers from the oven and serve them while hot.

The Perfect Indoor Burger

4 servings

Ingredients

  • 1 1/2 pounds ground chuck (80 percent lean) or ground turkey (90 percent lean)
  • Kosher salt and freshly ground black pepper
  • 1 1/2 tablespoons canola oil
  • 4 slices cheese
  • 4 hamburger buns, split; toasted, if desired

Directions

Divide the meat into 4 equal portions (about 6 ounces each). Form each portion loosely into a 3/4-inch-thick burger and make a deep depression in the center with your thumb.(This prevents the burger from bulging in the center while cooking.)  Season both sides of each burger with salt and pepper.

IF USING A GRILL PAN: Heat a grill pan over high heat on top of the stove. Brush pan with the oil. Cook the burgers until desired doneness, according to the temperature chart above. Turn burgers half way through the cooking time. Cook turkey burgers until cooked through, about 5 minutes on the second side.

IF USING A SAUTE PAN : Heat the oil in the pan over high heat until the oil begins to shimmer. Cook the burgers until golden brown and slightly charred on the first side, about 3 minutes for beef and 5 minutes for turkey. Turn over the burgers. Cook beef burgers until golden brown and slightly charred on the second side, 4 minutes for medium rare (3 minutes if topping with cheese) or until cooked to desired degree of doneness. Cook turkey burgers until cooked through, about 5 minutes on the second side.

Add the cheese to the tops of the burgers during the last minute of cooking. and top with a basting cover, close the grill cover, or tent the burgers with aluminum foil to melt the cheese.

Serve the hot burgers on toasted buns with your favorite condiments.

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Pesto Turkey Burgers

Servings: 4

This Mediterranean-style turkey burger is flavored with basil pesto and crumbled feta cheese.

Ingredients::

  • 1 1/4 pounds lean ground turkey
  • 2 tablespoons basil pesto
  • 1 teaspoon minced garlic
  • 1/2 cup crumbled feta cheese, plus extra for topping
  • 1 1/2 teaspoons seasoned salt
  • 1/2 cup bread crumbs
  • 1 tablespoon olive oil
  • Sliced tomato and lettuce
  • Greek yogurt

Directions:

Add oil to a saute pan and heat to medium high. 

Mix together ground turkey, pesto, garlic, feta cheese, seasoned salt and breadcrumbs in a bowl until evenly blended. Form into 4 patties.

Cook pesto burgers until no longer pink in the center, about 5 minutes per side.

Serve on whole wheat buns or pita bread with tomato, lettuce, yogurt and additional feta cheese.

 

Chicken Parmesan Patty Melts

4 Servings

Ingredients

  • 5 tablespoons grated Parmesan cheese, divided
  • 1 cup marinara sauce, divided
  • 1/4 teaspoon pepper
  • 1/8 teaspoon salt
  • 1 pound lean ground chicken
  • 2 ounces fresh mozzarella cheese, thinly sliced
  • 2 ciabatta rolls, split and toasted

Directions

In a large bowl, combine 3 tablespoons Parmesan cheese, 2 tablespoons marinara sauce, pepper and salt.

Crumble chicken over mixture and mix well. Shape into four patties.

Place on a baking sheet coated with cooking spray. Broil 4 inches from the heat for 4-6 minutes on each side or until a thermometer reads 165° and juices run clear.

Top with remaining marinara, the mozzarella and remaining Parmesan.

Broil 1-2 minutes longer or until cheeses are melted. Top each roll half with a patty.

Pork Burgers

Makes 4 servings

Ingredients:

  • 1 tablespoon extra-virgin olive oil
  • 3 cups thinly sliced Spanish onions
  • 3/4 teaspoon freshly ground pepper, divided
  • 1/4 teaspoon salt
  • 1 pound lean ground pork
  • 1 tablespoon finely chopped green olives
  • 2 teaspoons minced garlic
  • 2 teaspoons smoked paprika
  • 1/4 cup reduced-fat mayonnaise
  • 2 teaspoons freshly grated lemon zest
  • 1 tablespoon lemon juice
  • 1/4 cup Monterey Jack or Mozzarella cheese
  • 4 whole-wheat hamburger buns, toasted
  • 2 whole jarred roasted red peppers, halved lengthwise

Directions:

Heat oil in a large skillet over medium heat. Add onion and 1/4 teaspoon pepper. Cover and cook, stirring occasionally, until soft and translucent, about 10 minutes. Set aside half the onion for topping; finely chop the other half.

Preheat a stove top grill pan to medium.

Place the chopped onion in a large bowl; add pork, olives, garlic, paprika, the remaining 1/2 teaspoon pepper and the salt. Gently combine, without over mixing, until evenly incorporated. Form into 4 equal patties, about 1/2 inch thick.

Combine mayonnaise, lemon zest and lemon juice in a small bowl.

Oil the grill pan. Cook the burgers, turning once, until an instant-read thermometer inserted in the center registers 165°F, 10 to 12 minutes total. Top with cheese (1 tablespoon per burger) and cook until it is melted, about 1 minute more.

Assemble the burgers on toasted buns with the lemon mayonnaise, some of the reserved onions and  half a roasted pepper.

Salmon Burgers with Green Goddess Sauce

Serve on toasted hamburger buns or focaccia bread.

The key to perfect salmon burgers is to handle the fish delicately: don’t over season, over handle or over cook it.

Makes 4 servings

 Ingredients:

  • 1 pound wild salmon fillet, skinned
  • 2 tablespoons finely chopped red onion or scallion
  • 2 tablespoons chopped fresh basil
  • 1 tablespoon lemon juice
  • 1 tablespoon hot pepper sauce
  • 1/4 teaspoon kosher or sea salt
  • 1/8 teaspoon freshly ground pepper
  • 1 tablespoon extra-virgin olive oil
  • 4 tablespoons Green Goddess Sauce (recipe follows)

 Directions:

With a large chef’s knife, chop salmon using quick, even, straight-up-and-down motions (do not rock the knife through the fish or it will turn mushy) until you have a mass of roughly 1/4-inch pieces. Transfer to large bowl and gently stir in onion (or scallion), basil, hot sauce, lemon juice, salt and pepper, being careful not to overmix. Divide the mixture into 4 patties, about 1 inch thick. Chill in the refrigerator for at least 20 minutes (or up to 2 hours) before cooking.

Heat oil in a large nonstick skillet over medium heat. Add the burgers and cook until browned on both sides and just cooked through, 4 to 6 minutes total. Serve with 1 tablespoon Green Goddess Sauce on each burger.

Green Goddess Sauce

Makes 1 1/4 cups

 Ingredients:

  • 3/4 cup reduced-fat mayonnaise
  • 1/4 cup reduced-fat sour cream
  • 4 anchovy fillets, rinsed and chopped
  • 3 tablespoons chopped fresh chives
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon capers, rinsed
  • 2 teaspoons freshly grated lemon zest
  • 1 teaspoon fresh lemon juice
  • 1/8 teaspoon salt
  • Freshly ground pepper to taste

Combine mayonnaise, sour cream, anchovies, chives, parsley, capers, lemon zest, lemon juice, salt and pepper in a food processor and pulse to combine.

MAKE AHEAD TIP: Cover and refrigerate for up to 3 days.

 

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How To Store And Cook Winter Greens

February 11, 2013

Fresh greens should be crisp and not wilted (no slimy leaves). Separate beet and turnip greens from their roots before storing. Loosely wrap greens in slightly damp paper towels, then place in a plastic bag and refrigerate for up to 4 days. Wash just before using.

Bok Choy

A member of the cabbage family, mild and fresh-tasting bok choy is a staple of Asian cuisines. Rich in vitamins A and C and calcium, it cooks up in a flash, making it perfect for stir-fries. Tender baby bok choy—an immature bok choy plant with smaller, spoon-shaped leaves—is delicious raw. Don’t stop at stir-fries, though. Fold these sweet, vitamin C–packed leaves raw into salads, slaws or even chicken noodle soup.

Look for heads with bright green leaves and crisp white stalks with no holes or discolored spots. Bunches with large leaves are good for soups; narrower heads work well in stir-fries.

Trim and discard the thick base of the stalks; discard any discolored or tough leaves. Cut or tear the leaves from the stalks, except for baby bok choy, which can be used whole, halved, or quartered. Wash well.

Use bok choy alone as a colorful side or toss into any stir-fried dish—cook the chopped stalks first, then add the leaves. Bok choy adds a boost of nutrition to soups and holds up well to quick braising; be careful not to overcook it, as the leaves can become mushy. Baby bok choy can be cooked in the same manner or served raw in a salad.

Salmon With Bok Choy and Apple Slaw                                      

Serves 4

Ingredients:

  • 1 teaspoon olive oil
  • 1 1/4 pounds skinless salmon fillet, cut into 4 pieces
  • Kosher salt and black pepper
  • 1/2 head bok choy, thinly sliced (about 6 cups)
  • 1 red apple, cut into bite-size pieces
  • 4 scallions, thinly sliced
  • 1/3 cup plain lowfat yogurt
  • 2 tablespoons fresh lemon juice

Directions:

Heat the oil in a large nonstick skillet over medium-high heat. Season the salmon with 1/4 teaspoon each salt and pepper and cook until opaque throughout, 3 to 4 minutes per side.

Meanwhile, in a medium bowl, toss the bok choy, apple, and scallions with the yogurt, lemon juice, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Serve with the salmon.

Collard Greens

They’re excellent with ham hocks, as every southerner knows. But this fiber-rich favorite is more versatile than you might think: Try collards sliced raw with avocado and sesame seeds or baked with Gruyère in a creamy gratin.

 

Stir-Fried Shrimp, Rice, and Collard Greens                                                                                     

Serves 4

Ingredients:

  • 3/4 cup long-grain white rice
  • 4 large eggs
  • 2 tablespoons plus 1/2 teaspoon soy sauce
  • 2 tablespoons canola oil
  • 1 pound peeled and de-veined large shrimp, tails removed
  • 6 scallions, cut into 1 1/2-inch pieces
  • 1 tablespoon chopped fresh ginger
  • 2 cloves garlic, chopped
  • 6 cups stemmed and sliced collard greens (about 1 bunch) or sliced bok choy
  • 2 tablespoons rice vinegar
  • Chili sauce, for serving

Directions:

Cook the rice according to the package directions. In a medium bowl, whisk together the eggs and 1/2 teaspoon of the soy sauce. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the egg mixture and cook, stirring and tilting the pan, until just set, 1 to 2 minutes. Fold the egg in half and transfer to a cutting board; cut into 1-inch strips.

Add the remaining tablespoon of oil to the skillet. Add the shrimp and cook, tossing occasionally, until opaque throughout, 4 to 6 minutes; transfer to a plate.

Add the scallions, ginger, and garlic to the drippings in the skillet and cook for 1 minute. Add the collard greens and cook, tossing often, until tender, 1 to 2 minutes. Add the rice, vinegar, shrimp, egg and the remaining 2 tablespoons of soy sauce to the skillet and cook, tossing, until heated through, 2 to 3 minutes. Serve with the chili sauce.

Tip: To make this a vegetarian dish, substitute one 14-ounce package of extra-firm tofu (drained and cut into 1-inch pieces) for the shrimp.

Spinach

Tied with kale as the most nutritious of all the greens, it delivers more than a dozen flavonoids (anti-inflammatory and cancer-fighting compounds) and half the recommended dose of vision-maintaining vitamin A in one 1/2-cup serving. Eat it in the morning in an omelet, for lunch in a salad or a wrap or at dinner as a side dish. The crinkly leaves of savory spinach are more flavorful (though slightly tougher) than the flat-leaf variety. Whichever kind you choose, look for a deep, dark color and unbroken leaves with no signs of wilting or yellowing.

Refrigerate spinach unwashed (moisture speeds decay) and loosely wrapped in a plastic bag. Spinach sold in bunches will last up to 3 days. For washed and packaged spinach, follow the expiration date, no matter how fresh the leaves appear, since bacteria can develop. (Most packaged spinach has a 2-week shelf life.)

Chop off the root ends and any thick stems, then wash the leaves in a bowl of cold water. (They can be sandy, so change the water several times.)

Besides being used in salads and side dishes, spinach can be added to soups to beef up the nutrition. Though it’s known for having lots of iron, spinach must be eaten with tomatoes or citrus in order for that iron to be absorbed properly.

Spinach and White Bean Dip                                                                                

Serves 8 (makes 1 1/2 cups

Ingredients:

  • 1/4 cup olive oil
  • 1 clove garlic
  • 1 15.5-ounce can cannellini beans, rinsed
  • 2 1/2 cups spinach
  • 1/4 cup fresh dill sprigs
  • 1 tablespoon lemon juice
  • Kosher salt and black pepper
  • Crostini, for serving

Directions:

 In a small saucepan, heat the oil with the garlic over medium heat until fragrant, 2 to 3 minutes; let cool.

 In a food processor, combine the garlic oil, beans, spinach, dill and lemon juice. Season with 3/4 teaspoon salt and 1/4 teaspoon pepper and puree until smooth. Serve with the crostini.

Tip: Try using tender-leaf herbs, like basil or tarragon, along with (or in place of) the dill.

Mustard Greens 

These vitamin A–filled leaves add a spicy jolt (think horseradish) to braises, curries and pasta. Peppery, pungent and popular in the South, mustard greens are packed with calcium and vitamins. Some people find them overly bitter, but cooking tames their flavor. Kale, Swiss chard and spinach all make good substitutes. Refrigerate unwashed (moisture speeds decay) in a tightly sealed bag for up to 1 week.

Remove any thick ribs or stems, which can be tough, then wash the leaves in a bowl of cold water. (They can be sandy, so change the water several times.) If the taste of the greens is too strong, try blanching them in salted water before cooking.

Traditionally flavored with chunks of ham or bacon, they take on a delicious smoky flavor when sauteed. They can also be sauteed with minced garlic or simply steamed or boiled. Small, tender leaves can be eaten raw in salads.

Lentil Stew With Mustard Greens and Sausage                                         

Serves 4

Ingredients:

  • 1 tablespoon olive oil
  • 3/4 pound Italian sausage links, casings removed
  • 2 medium onions, chopped
  • 2 cloves garlic, chopped
  • 6 cups low-sodium chicken broth
  • 6 cups stemmed and torn mustard greens (about 1 bunch) or kale
  • 1 pound sweet potatoes (about 2 medium), peeled and cut into 1-inch pieces
  • 1 cup dried lentils
  • Kosher salt and black pepper

Directions:

Heat the oil in a large pot or Dutch oven over medium-high heat. Add the sausage and cook, breaking it up with a spoon, until browned, 8 to 10 minutes. Add the onions and cook, tossing occasionally, until beginning to soften, 3 to 5 minutes. Add the garlic and cook until fragrant, about 1 minute more.

Add the broth, mustard greens, sweet potatoes, lentils, 1/2 teaspoon salt and 1/4 teaspoon pepper to the pot. Bring to a boil, reduce heat, and simmer, partially covered, stirring occasionally, until the lentils and sweet potatoes are tender, 30 to 35 minutes.

Tip: Cooking mustard greens for long periods of time helps tame some of their bitterness. If you like greens with a little bite, reserve half the greens and add them during the last 5 minutes of cooking.

Dandelion Greens

These peppery, vitamin K–loaded leaves are best served simply: sauteed with olive oil and garlic or added to a salad in place of arugula.

Dandelion Greens with Currants and Pine Nuts                                                 

Serves 6

Ingredients:

  • 2 tablespoons extra-virgin olive oil, divided
  • 1 garlic clove, finely chopped
  • 1 lb. dandelion greens, ends trimmed, roughly chopped (about 2½ qts.)
  • 1/8 teaspoon each kosher salt and freshly ground black pepper
  • 3 tablespoons each dried currants and toasted pine nuts
  • Lemon wedges (optional)

Directions:

 Heat 1 tablespoon oil in a large nonstick frying pan over medium heat. Add garlic and cook until fragrant, stirring, about 30 seconds.

Add dandelion greens in batches, turning frequently with tongs. Increase heat to medium-high, sprinkle with salt and pepper, and continue to cook, turning with tongs, until greens are wilted and tender-crisp, about 5 minutes. Add currants and pine nuts and cook 1 minute more. Transfer to a serving dish and drizzle with remaining oil. Serve with a squeeze of lemon.

Kale

Bursting with vitamin C, kale makes an unusual Caesar salad, brightens soups and will even work as a pesto. You can use the two most common varieties—Tuscan kale (also called lacinato or dinosaur) and curly kale—interchangeably. A nutritional powerhouse, kale is also a great source of vitamins A, calcium and cancer-fighting phytonutrients. It has a mild cabbage taste but none of the bitterness of other winter greens. Look for dark green, frilly leaves that have a little spring to them. Avoid those that are yellowing, dry or wilted, a sign of age.

Keep kale unwashed (moisture speeds decay) in a plastic bag in the coldest section of the refrigerator, usually at the back. Because kale contains a lot of water, it doesn’t last long. Use it within 3 days of purchase for the tastiest results. Kale that has been sitting around can develop a strong bitter flavor.

If the center stalks are thicker than a pencil, remove and discard them before cooking. Kale is delicious sauteed with garlic, in soups or prepared any way you’d cook spinach.

Mediterranean Chicken With Kale and Roasted Squash                                            

Serves 4

Ingredients:

  • 1 large acorn squash (about 2 pounds)—halved, seeded, and sliced 1/2 inch thick
  • 3 tablespoons olive oil
  • Kosher salt and black pepper
  • 4 – 6ounce boneless, skinless chicken breasts
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon ground ginger
  • 1/2 teaspoon ground turmeric
  • 1 bunch kale, thick stems removed and leaves torn (about 6 cups)
  • 1 cup pitted prunes, halved
  • 2 cloves garlic, chopped

Directions:

Heat oven to 450° F. On a large rimmed baking sheet, toss the squash with 1 tablespoon of the oil, 1/2 teaspoon salt and 1/4 teaspoon pepper. Roast, turning once, until tender, 18 to 20 minutes.

Meanwhile, heat 1 tablespoon of oil in a large skillet over medium heat. Season the chicken with the coriander, ginger, turmeric, 1/2 teaspoon salt and 1/4 teaspoon pepper. add the chicken to the skillet and cook until cooked through, 7 to 10 minutes per side. Transfer to a plate and tent loosely with aluminum foil to keep warm.

Add the remaining tablespoon of oil to the skillet. Add the kale, prunes and garlic; cover and cook, tossing occasionally, until the kale is tender, 5 to 7 minutes. Add the squash and toss to combine. Serve with the chicken.

Tip: You can substitute collard greens or Swiss chard for the kale and dried cherries or apricots for the prunes.

Turnip Greens 

If you haven’t had this spicy, calcium-packed green, you’re missing out. Delicious sauteed with bacon or braised and sprinkled with toasted nuts. Although the turnip has been grown for more than 4,000 years and was one of the first foods to be cultivated in Europe, it is currently under appreciated: It keeps well, takes to almost any cooking metho, and has a subtle flavor. Look for firm, unblemished specimens with white flesh and a purple-tinged top. Pick the smallest bulbs, ranging in size from that of a golf ball to a tennis ball; any larger and they become coarse in texture and lack flavor. If the greens are attached and you’d like to cook them, make sure they are bright green and crisp.

When stored at the ideal temperature of 55 degrees in a cool, dry place (such as a basement or root cellar), turnips can last for 1 month; they can also be tightly wrapped and refrigerated for up to 2 weeks. If the greens are attached, remove them, leaving an inch or two of stem at the top, and refrigerate them separately, unwashed, in a plastic bag for up to 3 days.

Southern Turnip Greens and Ham Hocks                                                             

 8 to 10 servings

Ingredients:

  • 1 3/4 pounds ham hocks, rinsed
  • 2 quarts water
  • 2 bunches fresh turnip greens with roots (about 10 pounds)
  • 1 tablespoon sugar

Directions:

Bring ham hocks and 2 quarts water to a boil in an 8-quart Dutch oven. Reduce heat and simmer 1 1/2 to 2 hours or until meat is tender.

Remove and discard stems and discolored spots from greens. Chop greens, and wash thoroughly; drain. Peel turnip roots and cut in half.

Add greens, roots and sugar to Dutch oven; bring to a boil. Reduce heat; cover and simmer 45 to 60 minutes or until greens and roots are tender.

 

Beet Greens 

Thinly slice these strong, potassium-rich leaves and mix them with shredded raw beets for a salad or combine the torn leaves with warm roasted beets. Beets’ jewel-like colors are also packed with vitamin C and folate. Select beets that are firm and not more than a couple of inches in diameter, with smooth, blemish-free dark red or golden yellow skin. (Give the white-fleshed or dramatic striped varieties a try if you find them.) If you want to cook the attached greens (like spinach), make sure they’re bright green.

Before refrigerating, separate the beets from the leaves (which leach moisture from the roots), leaving an inch or two of stem at the top. Store the beets and the leaves, unwashed, in separate bags in the refrigerator’s vegetable compartment. The greens will last for only a few days, but the roots stay fresh for up to 3 weeks.

Beet Greens and Carrots With Sesame Dressing                                                                         

Serves 4

Ingredients:

  • 6 cups stemmed beet greens (about 1 bunch) or spinach
  • 1/2 pound carrots (about 4 medium), thinly sliced on the bias
  • 2 tablespoons rice vinegar
  • 2 tablespoons soy sauce
  • 1 tablespoon honey
  • 2 teaspoons toasted sesame oil
  • 1 teaspoon toasted sesame seeds

Directions:

Fill a large pot with 1 inch of water and fit with a steamer basket; bring the water to a boil. Place the beet greens and carrots in the basket, cover, and steam until tender, 4 to 5 minutes.

Meanwhile, in a small bowl, whisk together the vinegar, soy sauce, honey and sesame oil. Drizzle the vegetables with the dressing and sprinkle with the sesame seeds.

Tip: If you cannot find toasted sesame seeds, you can toast them in a large, dry skillet over medium heat, shaking the pan occasionally, until golden and fragrant, 1 to 2 minutes.

Swiss Chard

Need a break from spinach or kale? Substitute chard, a nutritional powerhouse in its own right. Use its slightly sweet stems and leaves in a pasta dish or add depth to a winter soup. The stems need extra cooking time, so chop them up and add them to the pan a few minutes before the leaves. A member of the beet family. chard (a.k.a. Swiss chard) is a Mediterranean favorite with deep red or green leaves and an earthy, slightly bitter taste. Chard is typically classified by the color of its celery-like stalks; red (ruby chard), white, green or multi-color (rainbow chard). Look for crisp stalks and firm, crinkly green leaves without spots or holes. The smaller the leaves, the sweeter their taste. (Large leaves and stems are often chewy.) Refrigerate chard unwashed in the vegetable compartment for up to 3 days.

Small leaves can be cooked with the stalks attached. Remove the stalks from larger leaves; because they can be tough, they need a few minutes’ head start in the cooking pot.

Stir chard into stews and soups, or blanch or saute it like spinach. The stalks can be prepared as you would asparagus. Smaller rainbow chard leaves and their (finely sliced) stalks of brilliant fuchsia, sunny yellow, pink and white are colorful additions to a salad.

Swiss Chard and Chickpea Fritters With Yogurt                                                  

Serves 4

Ingredients:

  • 8 cups stemmed and torn Swiss chard (about 1 bunch) or spinach
  • 1 15.5-ounce can chickpeas, rinsed
  • 1 clove garlic, chopped
  • 1/2 teaspoon dried oregano
  • kosher salt and black pepper
  • 2 ounces feta cheese, crumbled (about 1/2 cup)
  • 1/4 cup all-purpose flour
  • 4 tablespoons olive oil
  • 1/2 cup plain Greek yogurt
  • hot sauce, for serving

Directions

In a food processor, combine the Swiss chard, chickpeas, garlic, oregano, 1/2 teaspoon salt and 1/4 teaspoon pepper and pulse until finely chopped, scraping down the sides of the bowl as necessary. Transfer to a large bowl, add the Feta and flour, and mix until combined. Form the mixture into eight 2½-inch patties.

Heat 2 tablespoons of the oil in a large nonstick skillet over medium-high heat. Working in 2 batches, cook the patties until browned, 3 to 4 minutes per side, adding the remaining 2 tablespoons of oil to the skillet for the second batch. Serve with the yogurt and hot sauce.

Tip: The patties can be formed up to 8 hours in advance; refrigerate, covered.

 

Escarole

It may look like romaine, but this bold and bitter green is 10 times as flavorful. Add it to a hearty stew to cut the richness of the dish. Plus, in just 1/2 cup, you’ll find about 65 percent of your daily recommended bone-healthy vitamin K. Escarole has a slightly bitter bite. Its broad, sturdy leaves are good in salads when young and tender; but tougher, more mature specimens are best tossed into soups and stews. Escarole is a good source of vitamins A and C.

Refrigerate in a loosely closed plastic bag; do not seal tightly, as this can cause the leaves to absorb excess moisture and become soggy. If roots are attached, wrap them in a damp paper towel before placing the lettuce in the bag, discard any leaves that are wilted or slimy. Do not separate the leaves from the head or wash until just before using.

Braised Chicken With Escarole, Tomatoes, and Olives                                           

Serves 4

Ingredients:

  • 1 tablespoon olive oil
  • 1 – 3 1/2-pound chicken, cut into 8 pieces
  • Kosher salt and black pepper
  • 2 medium onions, sliced
  • 12 cups torn escarole (about 1 head) or stemmed and torn collard greens
  • 1 – 14.5-ounce can diced tomatoes
  • 1/3 cup pitted kalamata olives, halved

Directions:

Heat oven to 400° F. Heat the oil in an ovenproof Dutch oven over medium-high heat. Season the chicken with 3/4 teaspoon salt and 1/4 teaspoon pepper. Working in 2 batches, cook the chicken until browned, 5 to 6 minutes per side; transfer to a plate.

Add the onions to the drippings in the pot and cook, stirring occasionally, until beginning to soften, 3 to 5 minutes. Add the escarole, tomatoes and their juices and 1/2 cup water and mix to combine. Place the chicken on top of the escarole, cover the pot, and transfer to oven.

 Bake, covered, until the escarole is wilted and tender, 20 to 25 minutes. Uncover the pot and cook until the chicken is cooked through, 10 to 12 minutes more; fold in the olives.

Tip: For a tangy version of this hearty dish, add 3 tablespoons red wine vinegar along with the olives and raisins.

 

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Posted by in Beans, Butternut Squash, Cheese, Chicken, chickpeas, Fish, greens, Ham, Healthy Italian Cooking, Italian Cuisine, Olives, Rice, Salad, salmon, shrimp, Soup Tags: , ,

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Cooking With Nuts And Seeds

January 15, 2013

Varieties of nuts: peanuts, hazelnuts, chestnuts, walnuts, cashews, pistachio and pecans. Food and cuisine. Stock Photo - 8333516

Nuts and seeds — raw, toasted, or ground — add flavor, nutrition and texture to just about anything we put them in. Even better, consistent evidence shows that all manner of nuts, including walnuts, almonds, hazelnuts, pecans and cashews, promote healthy arteries and cholesterol levels when we consume them in moderation. Eating a small handful of nuts about five times a week is recommended.

Botanically speaking, a nut is a dry fruit with a seed that’s encased in a hard, woody shell. While all nuts are seeds (the fruit is the seed — think pecans), not all seeds are nuts (the seed can be separated from the fruit and is not one in the same —think pumpkin seeds).

Here are a number of  healthy nuts that should have a place in your pantry:

ALMONDS: calcium-rich — sold whole, shelled, raw, blanched, sliced, slivered or dry-roasted are available year round. Almond flour is a great gluten free choice in baking.

BRAZIL NUTS: come from magnificent, large trees that grow wild in the Amazon rain forest. Similar to coconut in texture, Brazil nuts are eaten raw or roasted.

CASHEWS: The cashew tree is related to poison ivy and poison sumac, but don’t be afraid ! This rich, curved nut — which is actually lower in total fat than most nuts — is always a crowd favorite.

CHESTNUTS: The lowest in fat of all nuts, chestnuts are appreciated for their flavorful contribution to soups, stuffing and stews, as well as the holiday tradition of eating them roasted. Chestnuts are available fresh only in the autumn, but dried, canned and pureed versions are available year round.

FLAX SEEDS: are the richest plant source of omega-3 fatty acids and are high in fiber. While they’re identical nutritionally, brown flax seeds have deep, nutty flavor while golden flax seeds are mild. Add to breads, cookies and smoothies or sprinkle on cereal and salads.

HAZELNUTS (also known as. Filberts): Bakers and confectioners are partial to these nutrient dense nuts — which can be made into butter, flour, oil and paste — because their rich flavor and texture lend themselves well to desserts and snack foods.

HEMP SEEDS: are a healthful food with omega 3 fatty acids, similar to flax seeds. They’re also similar in flavor to sunflower seeds and can be used in or on baked goods, salads, yogurt and cereal.

MACADAMIA NUTS: are rich and creamy nuts with the highest fat levels of all nuts and are among the most expensive ones available.

PEANUTS: which are actually legumes, not nuts at all — originated in South America but have become an important crop throughout the tropics and in the southern half of the U.S. They have a good deal of both protein and fiber. They grow on low vines, forcing the shells into the ground.

PECANS: are native to the southern Mississippi River Valley with a buttery and slightly bittersweet taste. They’re excellent in pies, quick breads, cakes, cookies, candies and ice cream.

PINE NUTS ( also called Pignoli nuts): — are exactly what you think; they’re the edible seeds of pine trees. These delicious little nuts are the essential ingredient in fresh pesto or a great addition to salads.

PISTACHIOS: have beige shells with nuts that range from dull yellow to deep green. Primarily sold as a snack food, they’re easily adaptable to recipes where pecans or other nuts are used.

PUMPKIN SEEDS (also known as Pepitas): Roasted pumpkin seeds are commonly eaten in casseroles, salads, soups and breads. Their rich, peanut-like flavor makes them a terrific snack food.

SESAME SEEDS: are frequently sprinkled on breads and cakes as a form of decoration, but they’re delicious and good-looking on just about anything. Look for black or white sesame seeds in the grocery aisles.

SUNFLOWER SEEDS: Sunflowers belongs to the daisy family and are native to North America. Their shelled seeds are delicious eaten raw or toasted or added to cakes and breads or sprinkled on salads or cereals.

WALNUTS: have come into greater favor recently because they contain omega-3 fatty acids, a heart-healthy compound. In addition to their health benefits, walnuts add texture and flavor to pastas, salads, stir fries and desserts.

Tips for Toasting:

While nuts and seeds are certainly delicious eaten raw, toasting them brings out a richer flavor. To enhance their flavor or crisp them up, toast nuts on the stove top or in the oven.

On the stove: Place a single layer of nuts in a heavy, ungreased skillet and toast for 5 to 10 minutes over medium heat, shaking the pan and stirring until the nuts are golden brown and fragrant, then remove them from the pan immediately and let cool.

In the oven: Arrange the nuts in a single layer in a shallow baking pan and bake in a 350°F oven for 5 to 10 minutes, stirring them occasionally.

Nut roast recipe

How To Add More Nuts To Your Recipes:

LEAFY GREENS: Chop the toasted nuts and sprinkle over braised hearty leafy greens like kale or Swiss chard. Finish off with a splash of balsamic vinegar, orange juice, or lemon juice.

SALAD: Try a classic salad combination: bitter leafy greens (arugula), dried fruits ( cherries), fresh seasonal fruits ( pomegranate), fresh herbs, and chopped nuts. Drizzle with a tangy vinaigrette.

FISH OR MEAT COATING: Mince the toasted nuts finely and whisk together with butter, mustard, and seasonings to make a breading, then bake or pan-sear. Try with wild salmon, barramundi, or shrimp for seafood, or lamb, duck, or pork.

FRUIT CRISP OR COBBLER: Substitute any chopped nuts for the usual almonds or walnuts in your crisp or cobbler topping. Also toss some add-ins into the topping mixture, like grated ginger, chopped chocolate chips, or ground cinnamon.

ROASTED VEGETABLES: Combine seasonal vegetables ( Brussels, sweet potatoes, red onions, rutabagas, turnips, and/or pumpkin) with olive oil and seasonings, then bake until golden and soft. Toss cooked veggies with toasted nuts and finish with parmesan cheese, lemon juice, and/or balsamic vinegar to taste.

PIES OR TARTS: Use any combination of toasted nuts as a substitution for pecans in any traditional pecan pie recipe—experiment with different nuts and spices. Use ground nuts as a base for pie crust instead of flour.

HOLIDAY STUFFING: Add a few handfuls of chopped toasted nuts to your seasonal stuffing, especially any stuffing that includes dried/fresh fruits and herbs.

COOKIE BATTER: It’s easy enough to add nuts to any cookie batter before you bake them. Simply fold anywhere from 1/4 to 1/2 cup chopped toasted nuts into your cookie batter just before baking.

PASTA: Cook pasta noodles al dente and toss with olive oil and balsamic vinegar or lemon juice to taste. Finish with chopped toasted nuts, cheese of choice, and minced herbs like parsley or rosemary.

POPCORN: Add seasoned nuts of choice to freshly popped popcorn for a wholesome snack.

Cooking With Nuts And Seeds:

There are many regional variations of cooking throughout Italy, but in general, grain foods such as pasta, bread, rice, and polenta are mixed in a variety of interesting ways with vegetables, beans, fish, poultry, nuts, cheeses and meat. Nuts such as pine nuts, walnuts and almonds are used in cooking or eaten as snacks. One of Italy’s most famous sauces, pesto—which originates from the seaport of Genoa —is a mixture of pine nuts, garlic, fresh basil, Parmesan cheese and olive oil.

A deliciously different pesto made with walnuts and richly-flavored sun-dried tomatoes, is featured in this post. You can use this pesto as a dip or spread, you can stir it into soups to add richness and flavor and, of course, you can serve it with pasta.

Sun-Dried Tomato and Walnut Pesto

Makes 1 cup                                                                                                                                                                                      

Ingredients:

  • 1 large garlic clove, roughly chopped
  • 1 cup fresh basil leaves
  • 1/3 cup parmesan cheese, grated
  • 1/3 cup walnuts
  • 2 tablespoons water
  • 6 sun-dried tomatoes, roughly chopped
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon fresh ground pepper
  • 1/3 cup extra virgin olive oil

Directions:

Place all the ingredients, except the olive oil, in a food processor.

While you process, slowly pour the olive oil into the mix until all the ingredients turn into a smooth paste (you may have to scrape the sides occasionally).

Variations: Pine nuts, pistachio nuts, macadamias, almonds or cashews can be substituted for the walnuts.

Salmon and Asparagus                                                                                             

2 servings

Ingredients:

  • 7 oz Farfalle pasta ( bow tie) or Rigatoni whole wheat or regular (Wheat makes it healthier)
  • 2 uncooked salmon fillets (6 oz each) cut into 1 inch cubes
  • 8 fresh Asparagus spears – trim ends and cut in half 
  • 1 red pepper – julienned
  • 1 cup of the sun dried tomato walnut pesto, recipe above

Directions

First prepare the pesto and set aside.

Boil the pasta and add the asparagus and red pepper to the pot for the final 8 minutes of cooking. Add the salmon to the pot for the final 3 minutes. Drain the cooked pasta, salmon and vegetables in a mesh colander.

Put the pesto in the bottom of the pot and top with hot pasta, salmon and vegetables. Toss or stir together gently to combine well and heat through.

If you prefer, you can use shrimp in place of salmon.

Risotto with Squash, Spinach, Beans and Walnuts

2 servings                                                                                                                                                                                                                        

Ingredients

  • 2 tablespoons olive oil, divided
  • 1 onion—finely chopped
  • 2 cloves garlic—finely chopped
  • 1 cup arborio rice
  • 2 cups vegetable or chicken stock
  • 1/2 cup white wine
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 cups peeled and cubed pumpkin or winter squash (cut into half inch cubes)
  • 2 packed cups roughly chopped fresh spinach
  • 3/4 cup canned cannellini beans—rinsed well and drained
  • 1/4 cup roughly chopped toasted walnuts
  • 1/3 cup finely grated Parmesan cheese
  • 1 tablespoon finely chopped fresh basil

Directions:

Heat 1 tablespoon of the oil in a large saucepan and cook the onion for 5 minutes, stirring occasionally.

Add the garlic and rice, stirring to coat the grains in oil and cook for 1 minute.

Add the wine, stock, salt, black pepper, pumpkin or squash and spinach, stir to combine and bring to a boil.

Cover with a lid, reduce the heat to low and cook for 20 minutes without lifting the lid.

Stir in the white beans, walnuts, Parmesan, basil and remaining tablespoon of oil to combine.

Variations: Use toasted pine nuts instead of the walnuts. Use chickpeas or fresh fava beans instead of the cannellini beans.

Farro Salad                                                                                                        

Servings: 6

Ingredients:

  • 1/3 cup pine nuts, or you can use pecans (2 ounces)
  • 1/4 cup plus 2 tablespoons extra-virgin olive oil
  • 3 tablespoons white wine vinegar
  • 1 small shallot, minced (2 tablespoons)
  • Salt and freshly ground pepper
  • 4 cups Thyme-Scented Farro, recipe below

Directions:

Preheat the oven to 350°F. Spread the pine nuts in a pie plate and toast until golden, about 5 minutes. Let cool.

In a bowl, whisk the oil with the vinegar and shallot and season with salt and pepper. Add the Thyme-Scented Farro, pine nuts, apple, pomegranate seeds and parsley; toss before serving.

MAKE AHEAD:  The salad without the pine nuts can be refrigerated overnight. Bring the salad to room temperature before serving and add the pine nuts.

Thyme-Scented Farro

Makes about 4 cups

Ingredients:

  • 1 tablespoon extra-virgin olive oil
  • 1 1/2 cups farro (10 ounces)
  • 1 small onion, finely diced
  • 2 thyme sprigs
  • 3 cups water
  • 1 teaspoon kosher salt

Directions:

In a large saucepan, heat the olive oil. Add the farro and cook over moderate heat, stirring, until lightly toasted; the grains will turn slightly opaque just before browning. Add the onion and thyme and cook over low heat, stirring, until the onion is softened, about 5 minutes.

Add the water and kosher salt and bring to a boil. Cover and cook over very low heat until the water is absorbed and the grains are tender. Fluff the grains and discard the thyme sprigs. 

MAKE AHEAD:  The cooked grains can be refrigerated for up to 5 days or frozen for up to 1 month.

Italian Sesame Seed Cookies

Makes 3 – 4 dozen cookies                                                                                                                                                  

Ingredients:

  • 1/2 cup butter
  • 1/4 cup white sugar
  • 1/4 cup packed brown sugar
  • 2 eggs
  • 1 teaspoon anise extract
  • 2 cups all-purpose flour
  • 1 teaspoons baking powder
  • 1/4 teaspoon salt
  • 1/4 cup milk
  • 1/3 cup scant sesame seeds

Directions

Preheat oven 350 degrees F. Grease 2 cookie sheets with cooking spray.

Place milk in a small bowl. Place sesame seeds in a small bowl.

Cream butter, sugar and brown sugar in an electric mixer bowl. Add eggs and vanilla, blend well.

Stir together flour, baking powder and salt. Add gradually to the creamed mixture, blending well.

Break off a small piece of dough and mold into a smooth ball in your hand.

Dip the top of the ball in milk and dip in sesame seeds.

Place on prepared cookie sheet. Repeat with the remaining dough.

Bake for 15 minutes or until golden. Remove to wire racks to cool.

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Posted by in asparagus, Beans, Butternut Squash, cookies, farro, Grains, Healthy Italian Cooking, Italian Cuisine, Nuts, Pasta, Pumpkin, ravioli, Risotto, Salad, salmon, Sauces, spinach, sun-dried tomato pesto, Vegetables Tags: , , , , , ,

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Healthy Weekday Meals To Kick Off The New Year

January 7, 2013

Most people are creatures of habit. We go to the grocery store on the same day every week and fill our carts with the same stuff. If it’s Monday, chicken’s for dinner and Wednesday, always means spaghetti. We are comforted with knowing what to expect—even if our meals aren’t that exciting–we know what we’re going to eat.

That’s what makes eating healthier so scary sometimes. We are so used to eating a certain way that we rarely think about what we’re actually putting into our bodies. So planning a healthier diet means paying attention to what’s on your plate.

Explore these tips for eating well:

  • Make half your plate fruits and vegetables.
  • Eat whole grains, such as whole wheat, oatmeal, and brown rice
  • Use healthy fats in your cooking, such as olive oil and canola oil
  • Choose low-fat milk, yogurt, or cheese.
  • Drink water instead of sugary drinks.
  • Choose lean sources of protein and don’t forget to add nuts to your meals.
  • Compare sodium in foods, especially soup and frozen meals and choose foods with less sodium.
  • Eat seafood at least twice a week
  • Pay attention to portion size.
  • Drink tea.

All you need to round out these entrees is a garden salad with Italian dressing (made with olive oil) and some whole grain Artisan country bread.

 

Homemade Vegetable Soup

Makes about 9 cups; 60 calories per cup

Ingredients:

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 ribs celery, chopped
  • 2 carrots, chopped
  • 6 cups vegetables fresh or frozen vegetables (about 28 ounces total)(see choices below)
  • 4 cups liquid (water, stock or broth), enough to cover
  • 15 ounces canned diced tomatoes
  • 1 tablespoon dried herbs such as basil, Italian seasoning or other spice blends
  • 1/2 teaspoon kosher salt, if using water for liquid, otherwise to taste

Directions:

In a large pot or Dutch oven, heat olive oil until shimmery on medium high. Add onion, celery and carrots and stir well to coat with oil. Cook, stirring occasionally, until vegetables turn golden.

While the onion-celery-carrot mixture cooks, prep the other vegetables.  It helps to keep starchier vegetables (potatoes and sweet potatoes) separate from the rest. Stir vegetables in (starchier ones first) and let them cook for a few minutes, stirring often. Add the non-starchy vegetables and saute a few minutes more.

Cover with liquid. Add tomatoes, dried herbs and salt. Bring to a boil.

Cover and reduce heat to maintain a slow simmer and let cook for about 30 minutes or until vegetables are done.

Notes:

Vegetable Choices

Aim for 4 to 6 kinds of vegetables, varying color and shape and kind of vegetable. Use all fresh vegetables or half fresh vegetables and half frozen vegetables. Good fresh vegetables include bell peppers (red for color, green for price), turnips, fennel, rutabaga, sweet potatoes (peeled), potatoes (skins on), turnips, zucchini, bok choy, kohlrabi, cabbage, kale, spinach. Good frozen vegetables include corn, green beans and green peas.

Cooking Tips:

The trick to this soup is flavor and texture. For flavor, let the onion/carrot/celery mixture cook really well, until golden. For texture, the other vegetables should be cooked just until done.

Fresh Broccoli and Red Pepper Frittata

Makes 4 servings. (serving size: 1/4 of a 10-inch Frittata) 211 calories

Ingredients:

  • 1/2 cup water
  • 3 cups broccoli florets, cut into 1-inch pieces
  • 1 tablespoon olive oil
  • 1 cup diced onion
  • 1 cup thinly sliced red bell pepper strips
  • 5 large eggs
  • 2 tablespoons fat free milk
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon dried thyme leaves, crushed
  • 1/8 teaspoon ground red pepper
  • 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese

Directions:

Preheat broiler.

Bring 1/2 cup water to a boil in a medium nonstick skillet with a cover over medium-high heat. Add broccoli, and return to a boil. Cover and boil 2 minutes or until just crisp-tender. Drain well in a colander.

Wipe skillet dry with a paper towel. Reduce heat to medium; add oil, and heat. Add onion and bell pepper, and cook 3 minutes or until onion is translucent, stirring frequently. (Note: Do not overcook peppers, as their color will start to fade.)

Meanwhile, combine eggs, milk, 1/4 teaspoon salt, thyme, and ground red pepper in a medium bowl. Stir until well blended.

Reduce heat to medium-low. Add broccoli to onion/pepper mixture in skillet, and stir gently. Pour egg mixture evenly over all. Cover tightly, and cook 12 minutes or just until set. Remove from heat; sprinkle with remaining salt, and top with cheese.Place in the broiler and cook until top starts to brown lightly.  watch carefully so the top does not burn. Let stand 10 minutes before cutting.

 

Italian Seafood Stew

6 servings

Serving Size: 2 cups; calories 214

Ingredients:

  • 8 ounces fresh or frozen cod or other white fish
  • 8 ounces fresh or frozen shrimp
  • 1 cup finely chopped leeks
  • 1 medium fennel bulb, trimmed, cored, and chopped (1 cup)
  • 1 stalk celery, chopped
  • 1 carrot, chopped 
  • 2 tablespoons minced garlic
  • 1 tablespoon olive oil
  • 1 tablespoon tomato paste
  • 2 teaspoons dried Italian seasoning, crushed
  • 1/4 cup dry white wine or reduced-sodium chicken broth
  • 1-26 ounce container Pomi diced tomatoes, undrained
  • 1-14 ounce can reduced-sodium chicken broth
  • 1 ½ cups water
  • 1/2 cup clam juice
  • 1 pound mussels, soaked, scrubbed, and beards removed or clams
  • 1/2 cup snipped fresh Italian (flat-leaf) parsley

Directions:

Thaw fish and shrimp, if frozen. Rinse fish and shrimp; pat dry with paper towels. Cut fish into 1-inch pieces. Peel and devein shrimp; halve shrimp lengthwise. Set fish and shrimp aside.

In an 8-quart Dutch oven, cook leeks, fennel, celery, carrot, and garlic in hot oil about 5 minutes or until vegetables are tender. Stir in tomato paste and Italian seasoning; cook for 1 minute. Add wine and stir until wine is nearly evaporated.

Stir in tomatoes, broth, the water, and clam juice. Bring to boiling; reduce heat to medium-low. Simmer, uncovered, for 10 minutes.

Add mussels or clams and fish. Cover and cook about 5 minutes or until shellfish open. Discard any that do not open. Add shrimp; cook for 1 to 2 minutes more or until shrimp are opaque. Stir in half of the parsley. Ladle into shallow soup bowls. Sprinkle with the remaining parsley. Makes 6 servings (2 cups each)

Tip

Scrub mussels or clams in shells under cold running water. Remove beards on mussels. In an 8-quart Dutch oven, combine 4 quarts cold water and 1/3 cup salt; add mussels or clams. Soak for 15 minutes; drain and rinse. Discard water. Repeat soaking, draining, and rinsing twice to rid the shellfish of sand.

 

Spaghetti with Tomatoes & Shrimp

Makes: 4 servings; Calories 275 per serving

Ingredients

  • 8 ounces dried whole wheat spaghetti
  • 1 tablespoon olive oil
  • 12 ounces medium shrimp, peeled and deveined
  • 3 cloves garlic, minced
  • 1-26 ounce container Pomi chopped tomatoes, undrained
  • 3 tablespoons tomato paste
  • 1 tablespoon chopped fresh basil or 1 teaspoon dried basil
  • 1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano
  • 1 tablespoon drained capers
  • 1/4 teaspoon red pepper flakes
  • Chopped fresh basil (optional)

Directions

In a medium saucepan cook pasta according to package directions. Drain.

Meanwhile, in a large saucepan or skillet, heat the olive oil over medium heat. Add the shrimp and garlic and cook until the shrimp are opaque throughout, about 4 minutes. Transfer the shrimp mixture to a bowl and set aside.

Add the tomatoes, tomato paste, basil, oregano, capers, and red pepper flakes to the skillet. Bring to a simmer and cook 10 minutes, uncovered, stirring occasionally. Return the shrimp mixture to the pan and cook until heated through, about 2 minutes. Add pasta and heat. Turn into serving bowl and garnish with basil.

Peppered Chicken in Marsala Sauce

Makes: 6 servings; 275 calories per serving

Ingredients

  • 6 chicken breast halves (about 3 1/2 pounds total)
  • 2 teaspoons olive oil
  • 1 teaspoon coarsely ground black pepper
  • 1/2 teaspoon salt, divided
  • 2 cups sliced fresh mushrooms
  • 1 tablespoon butter
  • 3 tablespoons all-purpose flour or Wondra instant flour
  • 1 ¼ cups reduced-sodium chicken broth
  • 1/4 cup dry Marsala
  • Coarsely ground black pepper (optional)

Directions

Preheat oven to 425 degrees F. Skin chicken. Brush chicken with oil; sprinkle black pepper and 1/4 teaspoon salt over chicken. Arrange chicken in a 15 x 10 -inch baking pan. Bake, uncovered, for 35 to 40 minutes or until chicken is tender and no longer pink (170 degrees F).

Meanwhile, for sauce, in a medium saucepan, cook mushrooms in hot butter until tender. Stir in flour and 1/4 teaspoon salt. Add broth and Marsala. Cook and stir over medium heat until thickened and bubbly; cook and stir for 1 minute more. Place sauce on serving plates and top with a chicken breast. If desired, sprinkle with additional pepper.

Roasted Pecan Salmon Fillets

4 servings; 265 calories per serving:

Ingredients:

  • 4 salmon fillets (5-6 oz. each)
  • Salt and pepper to taste
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • 2 tablespoons seasoned breadcrumbs
  • 2 tablespoons chopped pecans
  • 1 tablespoon fresh parsley or 1 teaspoon dried rosemary
  • Wedges of fresh lemon

Directions::

1. Sprinkle salmon with salt and pepper. Place skin side down on baking sheet.

2. Combine mustard and honey, brush on top of salmon.

3. Mix topping of bread crumbs, nuts, and parsley or rosemary and sprinkle over salmon.

4. Bake at 400°F 15-20 minutes or until flaky. Serve with wedges of fresh lemon.

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Posted by in broccoli, Cheese, Chicken, clams, eggs, Fish, fish stew, Healthy Italian Cooking, mussels, Pasta, peppers, salmon, shrimp, Soup, tomatoes, vegetable, Vegetables Tags: , , , , , ,

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New Year’s Eve – Party Time

December 27, 2012

The most commonly sung song on New Year’s eve, “Auld Lang Syne” is an old Scottish song that was first published by the poet, Robert Burns, in the 1796 edition of the book, Scots Musical Museum. Burns transcribed it (and made some refinements to the lyrics) after he heard it sung by an old man from the Ayrshire area of Scotland, Burns’s homeland.

But it was bandleader Guy Lombardo, who popularized the song and turned it into a New Year’s tradition. Lombardo first heard “Auld Lang Syne” in his hometown of London, Ontario, where it was sung by Scottish immigrants. When he and his brothers formed the famous dance band, Guy Lombardo and His Royal Canadians, the song became one of their standards. Lombardo played the song at midnight at a New Year’s eve party at the Roosevelt Hotel in New York City in 1929 and a tradition was born. After that, Lombardo’s version of the song was played every New Year’s eve from the 1930s until 1976 at the Waldorf Astoria. In the first years it was broadcast on radio, and then on television. The song became such a New Year’s tradition that Life magazine wrote, “if Lombardo failed to play Auld Lang Syne, the American public would not believe that the new year had really arrived.”

Probably the most famous tradition in the United States is the dropping of the New Year ball in Times Square, New York City. Thousands gather to watch the ball make its one-minute descent, arriving exactly at midnight. The tradition first began in 1907. The original ball was made of iron and wood; the current ball is made of Waterford Crystal, weighs 1,070 pounds and is six feet in diameter.

A traditional southern New Year’s dish is Hoppin’ John—black eyed peas and ham hocks. An old saying goes, “Eat peas on New Year’s day to have plenty of everything the rest of the year.”

Another American tradition is the Rose Bowl in Pasadena, California. The Tournament of Roses parade that precedes the football game on New Year’s day is made up of elaborate and inventive floats. The first parade was held in 1886.

A common symbol of New Year’s is the Baby New Year. This is often a white male baby dressed in a diaper, a hat and a sash. The year he represents is printed on his sash. According to mythology, Baby New Year grows up and ages in a single year. At the end of the year he is an old man and hands his role over to the next Baby New Year. Other symbols of New Year’s are spectacular fireworks exploding over landmarks and clocks striking midnight as the year begins.

Entertain At Home

Invite a few close friends to ring in the New Year with an easy, intimate party at home. Champagne is the classic New Year’s Eve beverage, but this year you can change things up by making fruity cocktails with that bottle of bubbly

The wonderful wafer-thin pancakes, called crepes, fill a niche in contemporary dining. Made with light sauces and fillings, they suit today’s desire for healthy fare. Crepe refers both to the individual pancake and the filled creation. Fast to assemble and filled by a variety of savory fillings – fresh vegetables and herbs, seafood, poultry, and meat crepes can serve as appetizers, first courses, and entrées. Filled with seasonal fruit, souffles, sauces, sorbets, or ice cream, they become sumptuous desserts.

Crepes are ideal to make ahead, refrigerate or freeze and fill later for a party or informal gathering. They are easy, dramatic, and fun to serve. They can be prepared early on the day of the party or let guests spoon on their own fillings.

 

Basic Crepe Recipe

  • 1 1/2 cups whole milk
  • 1/2 cup water
  • 6 tablespoons butter, melted
  • 3 large eggs
  • 1 1/2 cups all-purpose flour
  • 3/4 teaspoon salt
  • Oil for the pan

Cooking Instructions for the Crepes:

1. Whisk together the flour and salt in a medium-sized bowl.

2. Make a well in the center of the mixture and pour in the milk and water. Whisk the milk and water into the flour mixture until the batter is smooth and well blended.

3. Whisk in the eggs and melted butter until blended.

4. Strain the batter through a sieve into another medium-sized bowl. Cover with plastic wrap and refrigerate for at least 2 hours to give the batter time to rest.

5. Heat an 8-inch nonstick skillet or crepe pan over medium heat. Lightly brush the pan with olive oil.

6. Ladle about 1/4 cup of the batter into the skillet and tilt the pan in all directions to evenly coat the bottom.

 

 

7. Cook the crepes for about 30 seconds or until the bottom is lightly brown. Loosen the edges with a spatula and flip the crepe over.

 

8. Cook the underside for 10 to 15 seconds or until it is set, dry and browned in spots.

 

9. Slide the crepe onto a flat plate and cover with a piece of wax paper.

 

10. Repeat with the remaining batter, brushing the pan with more oil as needed, and stacking the crepes between wax paper. The crepes may be made up to 3 days ahead. Cover with plastic wrap and refrigerate. Bring to room temperature before using.

Smoked Salmon and Cream Cheese Crepes

Servings: 8

Crepes

Filling                                                                                                                                                                                                                       

  • 8 ounces cream cheese, softened
  • 2 tablespoons lemon zest
  • 1 medium shallot, minced
  • 1/4 cup capers, rinsed and chopped
  • 1 tablespoon minced dill
  • 1/4 teaspoon salt
  • Freshly ground pepper
  • 1/2 pound sliced smoked salmon

Salad

  • 3 cups baby spinach (3 ounces)
  • 1 teaspoon extra-virgin olive oil
  • 1 teaspoon balsamic vinegar
  • 2 plum tomatoes, thinly sliced and quartered

Directions:

Make crepes and set aside.

In a bowl blend the cream cheese, lemon zest, shallot, capers, dill and salt and season with pepper.

Fold each crepe in half. Spread about 2 tablespoons of the cream cheese mixture vertically down the center of each crepe. Lay the salmon over the cream cheese. Fold one side of the crepe over the filling, roll to close and serve.

In a medium bowl, toss the spinach with the olive oil and balsamic vinegar and add in the tomatoes. Season with salt and pepper. Serve on the side of the salmon crepes.

Mushroom, Spinach & Cheese Crepes

Yield: 12 crepes

Ingredients

Crepes

  • 3 tablespoons extra virgin olive oil
  • 1 1/4 lbs mushrooms, rinsed, trimmed and thinly sliced ( about 8 cups of any combination of white button, shiitake, oyster, portobello, chanterelles or whate)
  • 1/4 cup fresh flat-leaf parsley, finely chopped
  • 1 tablespoon fresh thyme leaves
  • 1 garlic cloves, finely chopped
  • salt & pepper, to taste
  • 1 (10 ounce) packages fresh spinach, washed, stemmed and coarsely chopped
  • 5 ounces cream cheese, cut into small cubes
  • 2 cups mozzarella cheese, shredded

Directions

Make crepes and set aside.

Preheat oven to 350°F.

Heat the oil in a large skillet. Add the mushrooms all at once and cook, stirring, over medium-high heat until they begin to brown. About 10 minutes.

Stir in the parsley, thyme, garlic, salt & pepper. Cook for 1 minute.

Reduce heat to medium and stir in the spinach. Cover & cook until just wilted, about 2 minutes.

Uncover & add the cream cheese, stirring until melted.

Spoon mixture down the center of each crepe. Roll up crepes and arrange side by side in a 13×9 baking dish. Sprinkle with mozzarella cheese.

Cover pan with foil and heat until cheese melts, about 15 minutes.

Serve warm with sliced tomatoes and red onions.

Ham and Asparagus Crepes with Parmesan Cheese                                                                               

Make crepes and set aside.

Ingredients

Filling

  • 1 tablespoon olive oil
  • 1 to 1 1/2 cups diced or thinly sliced ham
  • 18 to 24 spears of asparagus
  • Salt and freshly ground black pepper

Sauce

  • 3 tablespoons unsalted butter
  • 1/4 cup finely chopped onion
  • 1 clove garlic, minced
  • 2 tablespoons finely chopped red bell pepper, optional
  • 2 tablespoons flour
  • 1 1/2 cups milk
  • 1/2 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 2 teaspoons fresh chopped parsley
  • 1 cup fresh shredded Parmesan cheese, or about 1/2 cup if finely grated
  • More Parmesan cheese for topping

Filling:

Cut ham into small dice or slice thinly.

Heat oven to 500° F.

Toss asparagus with olive oil to coat thoroughly. Arrange in a single layer in a shallow baking pan; roast for 10 minutes. Remove and let the spears cool.

Sauce:

In a medium saucepan, saute the onion in butter until tender. Add the garlic and chopped red bell pepper and saute for 1 minute longer. Stir in flour until blended. Gradually add the milk, stirring constantly. Add 1/2 teaspoon salt, the pepper, parsley, and the shredded Parmesan cheese. Continue cooking, stirring, until thickened.

Grease a 13 x 9-inch baking dish. Heat oven to 350° F.

Place a crepe on a plate. Arrange ham and 3 to 4 spears of asparagus on the center of the crepe. Spoon about 2 tablespoons of sauce over the ham and asparagus; roll up or fold as desired. Arrange in the prepared baking dish; pour remaining sauce over the filled crepes. Sprinkle with more shredded Parmesan cheese. Bake until hot and bubbly. Serve with tossed salad.

 

Champagne CocktailsClassic champagne cocktail

Classic Champagne Cocktail

Makes 1

Ingredients

  • 3 drops bitters
  • 1 sugar cube
  • 1 ounce Cognac
  • 4 ounces chilled Champagne

Directions

Drop bitters onto sugar cube; let soak in. Place sugar cube in a Champagne flute. Add Cognac, and top with Champagne.

Champagne Punch

Serves 6

Ingredients

  • 1 thinly sliced peach
  • 1 cup raspberries
  • 1 cup blueberries
  • 1/4 cup fresh lemon juice
  • 1/3 cup Simple Sugar Syrup, see recipe below
  • 1 bottle champagne or other sparkling white wine

Directions

In a pitcher, combine ice, peach, raspberries, blueberries, lemon juice, and simple syrup. Slowly pour in champagne or other sparkling white wine.

Simple Syrup

Ingredients:

  • 2 parts sugar
  • 1 part water

Bring the water to a boil.

Dissolve the sugar into the boiling water, stirring constantly.

Once the sugar is dissolved completely, remove the pan from the heat. (Note: Do not allow the syrup to boil for too long or the syrup will be too thick.)

Allow to cool completely and thicken, then bottle.

 

Lavender Champagne

Serves 16

Ingredients

  • 1/2 cup sugar
  • 1 tablespoon dried lavender
  • 4 bottles (750 mL) dry Champagne or sparkling wine, chilled
  • Fresh lavender sprigs, for garnish

Directions

Bring sugar and 1/2 cup water to a boil in a saucepan, stirring to dissolve sugar. Stir in dried lavender. Remove from heat. Let cool completely. Strain out lavender. Refrigerate syrup until ready to serve (up to 1 month).

Pour about 6 ounces Champagne and 1 1/2 teaspoons syrup into each flute. Garnish each with a lavender sprig.

Blood Orange Champagne Cocktail                                                                                                                     

Serves 10 to 12

Ingredients

  • 2 1/4 cups freshly squeezed or frozen blood-orange juice or regular orange juice
  • 2 750-ml bottles champagne, chilled

Directions

Pour 3 tablespoons juice in each champagne flute. Fill flutes with champagne, and serve.

 

Ginger Sparkler

Serves 8

Ingredients

  • 2 teaspoons finely grated peeled fresh ginger
  • 1/2 cup sugar
  • 1 bottle (750 ml) dry sparkling wine, such as Cava, Prosecco, or Champagne

Directions

Set a fine-mesh sieve over a small bowl; set aside. In a small saucepan, boil ginger, sugar, and 1/4 cup water until syrupy, about 2 minutes. Pour through sieve into bowl, discarding solids. (To store syrup, refrigerate in an airtight container, up to 1 week.)

Pour 1 tablespoon syrup into each of 8 tall glasses. Top with sparkling wine, and gently stir.

 

Do You know the lyrics?

Print it off for your guests.

“Auld Lang Syne”

 

For auld lang syne, my dear,

For auld lang syne,

We’ll tak a cup of kindness yet,

For auld lang syne!

 

And surely ye’ll be your pint-stowp,

And surely I’ll be mine,

And we’ll tak a cup o kindness yet,

For auld lang syne!

 

We twa hae run about the braes,

And pou’d the gowans fine,

But we’ve wander’d monie a weary fit,

Sin auld lang syne.

 

We twa hae paidl’d in the burn,

Frae morning sun till dine,

But seas between us braid hae roar’d

Sin auld lang syne.

 

And there’s a hand my trusty fiere,

And gie’s a hand o thine,

And we’ll tak a right guid-willie waught,

For auld lang syne.

 

 

 

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Salmon For Dinner

November 19, 2012

There are so many wonderful things about salmon that it’s hard to know where to start.

It’s firm enough to grill, can be cooked in many different ways, and doesn’t dry out. It comes fresh, frozen, smoked, and canned. Wild salmon can be eaten without fear of excess contaminants or mercury and it has a very high nutrient profile, including the highly regarded omega-3 fatty acids.

The American Heart Association and the U.S. Department of Agriculture, among other health organizations, recommend you consume two servings of fatty fish per week. Salmon makes a good choice for these meals as it is high in healthy fats, protein and other vitamins and minerals. Regardless of the type of salmon you choose, it makes a positive impact on your diet.

Should You Buy Wild or Farmed?

The first choice you should make is whether to buy wild salmon (and all Alaskan salmon is wild-caught) or farmed Atlantic salmon. In most instances,opt for wild salmon because environmental groups, such as Seafood Watch and the Environmental Defense Fund, have put nearly all farmed salmon on their “red” or “avoid” list. The reason is because many farms use crowded pens where salmon are easily infected with lice, may be treated with antibiotics and can spread disease to wild fish (one reason Alaska has banned salmon farms). In addition, it can take as much as three pounds of wild fish food to raise one pound of salmon.

There’s some good news. Salmon farmers are currently in talks with environmental groups about improving their practices and there is a proposal before Congress to set standards for aquaculture. Some farms, such as Sweet Spring in British Columbia, are raising coho in closed pens and that reduces the impact on wild fish. Others, such as Verlasso in Patagonia, are using feeds fortified with the omega-3 EPA, which helps cut back on the amount of fish needed to feed the farmed salmon. (Source: Eating Well Magazine)

What to Serve With Salmon?

Grilled salmon can be the focal point of many meals depending on what you serve it with. Not only can it be served hot on a plate with a few strategic sides and sauces, it can be made into a sandwich like tuna, used in a salad and tossed in a dish of pasta. Whether you are cooking American, Asian, Italian, or Latin cuisine, you can make your meal feature grilled salmon. To give it the right ethnic flavor, change the glaze or the sauce you serve it with.

Plain grilled salmon goes well with homemade bread and a green salad. Steamed asparagus and a tangy potato salad are another meal. Serve homemade low calorie tartar sauce along with sliced lemons and  fresh dill.

Chilled pieces of grilled salmon make a gourmet salad. Add it to a bowl of mixed greens, sliced tomatoes, olives, onions and blueberries. Pour a citrus-based vinaigrette dressing over the top and add fresh croutons.

Slice grilled salmon into bite-size pieces. Toss them into a bowl of cooked pasta with capers, onions, garlic, mushrooms, green peas and sliced fresh tomatoes. Fold in a low calorie white sauce with a generous portion of freshly shredded Parmesan cheese. Serve with white wine and Italian bread.

Serve grilled salmon with a special sauce to give it an ethnic flavor. Make it Mediterranean by brushing on olive oil and sprinkling on minced garlic, thyme, mint and oregano. Make it Italian by adding basil and chopped fresh tomatoes in place of the mint. Give your grilled salmon an Asian flavor with a maple soy glaze spiced with garlic and ginger. You can even make it spicy Mexican by creating a lime-butter sauce flavored with cilantro and jalapeno peppers. To give grilled salmon a traditional American flavor, cover it with a honey-mustard sauce, and add a few whole mustard seeds.

Dinner For The Family

 

Salmon with Peppers

Serves 4

Ingredients:

  • 1 cup quick-cooking brown rice
  • 1 1/2 teaspoons olive oil
  • 4 (5 ounces each) skinless center-cut salmon fillets
  • 2 limes, 1 cut into wedges
  • 3 small peppers (red, orange, and yellow)
  • 1 medium onion
  • 1/2 cup packed fresh basil leaves
  • 1 large bag baby spinach
  • 1/2 teaspoon salt, plus more for spinach
  • 1/4 teaspoon pepper

Directions:

Prepare rice as label directs.  Slice peppers and onion very thinly. 

Heat 1 teaspoon oil in skillet on medium 1 minute. Add peppers, onion, 3 tablespoons water, and 1/4 teaspoon salt. Cover; cook 5 minutes. Uncover; cook 3 to 5 minutes longer or until tender, stirring occasionally. Stir in basil and cook until wilted.  Squeeze 1 tablespoon lime juice into mixture. Pour into a bowl and keep warm.

In same skillet, heat 1/2 teaspoon oil on medium 1 minute. Sprinkle 1/4 teaspoon salt and 1/4 teaspoon pepper on salmon. Add salmon to the skillet; cook 8 to 10 minutes or until cooked through, turning once. Transfer to serving plates. Grate peel of whole lime over fish.

Meanwhile, in large bowl, combine spinach and pinch salt. Cover with vented plastic wrap; microwave on High 3 minutes or until wilted. Spoon next to salmon, along with rice and pepper mixture. Serve with lime wedges.

 

On The Lighter Side

Italian Baked Salmon

Serve with a green mixed salad.

Servings: 4

Ingredients

  • 4 tablespoons olive oil
  • 2 minced garlic cloves
  • 1/2 cup white wine
  • 4 tablespoons lemon juice
  • 1 1/2 cups fresh basil
  • 1/2 cup grated Parmesan cheese, plus extra for garnish
  • 1 teaspoon Dijon mustard
  • 1 dash cayenne pepper
  • 4 salmon steaks or fillets, about 6 oz. each

Directions:

Put all ingredients except salmon in the food processor.

Blend ingredients together until well combined and basil is finely chopped.

Put some of the sauce in the bottom of a baking dish that has been lightly sprayed with cooking spray.

Place salmon in dish and mound rest of sauce over salmon.

Bake in a 400 degree F.  oven for 20-25 minutes or until done to your preference. Grate Parmesan cheese over the top of the cooked salmon.

When You Want Something Different For Dinner

Warm Italian Salmon Salad

Serve with sliced tomatoes and a whole wheat roll.

4 servings (serving size: 1 cup)

Ingredients:

  • 1/2 cup uncooked orzo
  • 2 (6-ounce) salmon fillets (about 1 inch thick)
  • 1/4 teaspoon salt
  • 1/4 teaspoon dried oregano
  • 1/8 teaspoon black pepper
  • Cooking spray
  • 2 cups torn spinach
  • 1/2 cup chopped red bell pepper
  • 1/4 cup chopped green onions
  • 4 Kalamata olives, pitted and chopped
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons crumbled feta cheese, or cheese of choice

Directions:

Preheat broiler.

Cook pasta according to package directions.

Sprinkle salmon evenly with salt, oregano, and black pepper. Place on a broiler pan coated with cooking spray. Broil 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Let stand 5 minutes; break into bite-sized pieces with 2 forks.

Combine pasta, salmon, spinach, and remaining ingredients in a medium bowl; toss well.

For Entertaining

 

Pomegranate Glazed Salmon with Horseradish Sauce & Potatoes

Here’s a recipe for a special occasion meal that will impress your guests, but doesn’t take very long at all to prepare.

4 servings

Ingredients:

  • 4 skinless salmon fillets (about 6 oz each)
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons pomegranate molasses (see Notes)
  • Coarse salt
  • Coarsely ground black pepper

For the sauce:

  • 1 apple
  • 2 teaspoons lemon juice
  • 4 tablespoons finely chopped fresh horseradish (see Notes)
  • 1/2 cup cottage cheese
  • 1/2 teaspoons salt

For the potatoes:

  • 1 tablespoons olive oil
  • 1 pound tiny potatoes (see Notes)
  • 4 tablespoons finely chopped shallots
  • 2 tablespoons thinly sliced scallion (green parts only)
  • Pomegranate seeds and chives for garnish

Directions:

Sprinkle the salmon fillets on all sides with a little coarse salt. Let sit for about 5 minutes, then dry the fillets thoroughly with paper towels.

Mix together the balsamic vinegar and pomegranate molasses. Brush the fillets on all sides with the glaze and place them on a plate. Sprinkle with a generous amount of freshly ground black pepper and place uncovered in the refrigerator while preparing the sauce.

Peel, core, and chop the apple, and toss with the lemon juice. Set aside.

Pulse the horseradish in a food processor or blender to get it as fine as possible. Add the apple and pulse until very finely minced. Add the cottage cheese and salt, and process until completely smooth.

Heat oil in a skillet and add the potatoes, tossing to coat. Cook the potatoes over medium heat, stirring occasionally, until they begin to color (about 7 minutes.) Stir in the shallots and cook until potatoes are softened and shallots are caramelized. Keep warm.

Place the salmon on a broiling pan and broil on Low (or in the lower position) for 5-8 minutes, depending on thickness.

To serve, sprinkle potatoes with coarse salt and pepper and toss with the scallions. Divide the potatoes between four plates. Set the salmon on top and spoon the sauce on top. Garnish with pomegranate seeds and chives.

Ingredient Notes

Pomegranate molasses is available at Indian and Middle Eastern groceries. You can make your own by cooking down pure pomegranate juice very slowly over low heat until thickened. 1 cup of juice will cook down to about 1/4 cup and you’ll have plenty for the recipe. This can be prepared days in advance, so you are not making this the day you are entertaining.

If fresh horseradish is unavailable, use 1 1/2 tablespoons of prepared horseradish (available in jars in the refrigerated case of the supermarket.)

If you can’t find tiny baby potatoes (about the size of a large grape), use the smallest ones available, cut in half or quarters depending on size.

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Discover How Good Fennel Is !

November 8, 2012

The history of fennel goes back to ancient times as it was easily accessible throughout the Mediterranean Basin. Roman warriors are said to have consumed fennel to make them strong. It was also thought to have the power to help people keep thin. Its Greek name marathon, which means “grow thin”, reflects the belief in its ability to suppress appetite. Greek myths also hold that knowledge was delivered to man by the gods at Olympus in a fennel stalk filled with coal. Fennel was revered by the Greeks and the Romans for its medicinal and culinary properties.

Today, the United States, France, India and Russia are among the leading cultivators of fennel. Most fennel available in American markets is grown in California. The type you’ll find, Florence or bulb fennel (sometimes labeled “fresh anise”), has a bulbous base, stalks like celery, and feathery leaves that resemble Queen Anne’s lace. Like celery, the entire plant is edible. The crisp and slightly sweet bulb is especially delicious served raw in salads. Whether braised, sautéed, roasted, or grilled, the bulb mellows and softens with cooking.

Look for small, heavy, white bulbs that are firm and free of cracks, browning, or moist areas. The stalks should be crisp, with feathery, bright-green fronds. Wrapped in plastic, fennel keeps for just a few days in the refrigerator; the flavor fades as it dries out.

• Fennel seeds don’t come from bulb fennel but from common, or wild, fennel. The seeds are slightly nutty, with the expected licorice flavor, and are widely used in sausages, stews, soups, and curries.

• Fennel stalks can take the place of celery in soups and stews, and can be used as a “bed” for roasted chicken and meats.

• Use fronds as a garnish, or chop them and use as you would other herbs, like dill or parsley. Chopped fennel works especially well in Italian tomato sauces, but add it late in the cooking process so the flavor isn’t diluted.

Cooking fennel can be somewhat similar to cooking an onion. When fennel is roasted or sauteed, the sugar in it caramelizes. When sugar is heated until it browns, that is called caramelization. Caramelized fennel has a sweeter flavor with a lighter, more tempered flavor than raw fennel.

What Flavors Go With Fennel?

Fresh fennel accents the natural flavors of fish and goes particularly well with fatty fish such as salmon and sardines. Braise or roast a whole fennel bulb and slice or chop it as a side dish for a grilled salmon dinner.

Italians enjoy fresh slices of fennel bulb simply dressed with lemon juice, salt and olive oil as the first course of a meal. Add an interesting taste to a mixed green salad with chunks of fresh fennel, which has a hint of celery flavor and has a crunchy. Fresh chunks of fennel taste good with a variety of cheeses, and you can decorate the cheese platter with aromatic, feathery fennel fronds.

The best-tasting Italian sausages contain fennel seeds. The slightly sweet anise flavor of the seeds complements the hot spices in the sausage, mellows out their pungency and brings out the best tastes of the garlic in the meat mixture. Small amounts of fennel seeds give savory breads a slight anise flavor and delicate aroma.

Instead of adding a lemon halves or garlic to the cavity of a roast chicken to give it added flavor, cut a fennel bulb into chunks and stuff it into the bird along with the fronds and stems of the plant to season the poultry.

 

Pan-roasted Fennel with Grana Padano Cheese

Ingredients:

  • 3 medium bulbs fennel, trimmed, leaving root end intact
  • 1 tablespoon unsalted butter or Smart Balance Blend, cut into small pieces
  • 2 tablespoons olive oil
  • 1 large shallot, thinly sliced
  • 1 1/2 tablespoons finely chopped flat-leaf parsley plus more for garnish
  • 1/4 teaspoon fine sea salt
  • 1 1/2 ounces Grana Padano, grated on the large holes of a box grater (1/2 cup)

Directions:

Cut fennel lengthwise into eighths and arrange in a single layer in a wide heavy pot with lid. Add butter, olive oil, shallot, parsley and salt. Cover and cook over medium-low heat, turning fennel occasionally, until tender, about 30 minutes.

Sprinkle fennel with cheese and continue cooking, covered, until cheese is melted, 2 to 3 minutes more. Serve warm, garnished with parsley.

Slow Roasted Salmon With Fennel Orange Salsa

  • 4 – 6-to 8-ounce boneless salmon fillets, skin on
  • salt, pepper to taste
  • 3 tablespoons fresh herbs (chives, rosemary, or thyme).

For the salsa:

  • 1 fennel bulb finely diced, plus 1 tablespoon minced fennel leaves
  • 1/2 cup finely diced oranges
  • 10 green olives pitted and minced
  • 1 tablespoon fresh orange juice
  • 1 teaspoon fresh lemon juice, or to taste

 Directions:

Preheat oven to 250 degrees F. 

In a medium bowl, stir together the fennel bulb and leaves, the diced orange, the olives, the citrus juices, and salt and pepper to taste.

Place salmon skin side down on a baking sheet sprayed with olive oil. Brush fish lightly with olive oil, sprinkle salt and pepper, and press the herbs into the top of the salmon. Set aside.

When the oven is hot, “slow-roast” the salmon for 25-30 minutes.

HOW DO YOU KNOW WHEN IT’S DONE?

The fat between the layers of fish will just begin to turn opaque, a small amount of liquid will collect under the fillets, and the fish will flake slightly when nudged with your finger. Pick up a piece and it should easily break apart between the layers rather than holding firmly together. It might appear to be underdone because the color will be vivid, but it will be fully cooked.

Serve salmon with the salsa on the side.

Pizza with Caramelized Fennel, Onion, and Olives

Dough:

  • 1 1/2 teaspoons dry yeast
  • 2/3 cup warm water (100° to 110°)
  • 1 1/4 cups all-purpose flour
  • 3/4 cups white whole wheat flour
  • 1/2 teaspoon salt
  • Cooking spray
  • 2 teaspoons yellow cornmeal

Topping:

  • 1 tablespoon olive oil
  • 4 cups thinly sliced fennel bulb (about 4 small bulbs)
  • 2 cups thinly sliced onion
  • 1/2 teaspoon salt
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon black pepper

Remaining ingredients:

  • 1 cup marinara sauce
  • 1 cup (4 ounces) shredded part-skim mozzarella cheese
  • 1/4 cup coarsely chopped pitted kalamata olives
  • 1/4 cup shredded basil leaves, optional

To Prepare Dough

Dissolve yeast in warm water in a large bowl, and let stand 5 minutes. Lightly spoon flours into dry measuring cups; level with a knife. Add flour and salt, and beat with a mixer at medium speed until smooth. Switch to the dough hook and knead until smooth and elastic (about 10 minutes). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in size. (Press two fingers into the dough. If an indentation remains, dough has risen enough.) Punch dough down; knead 5 times, and let rest for 15 minutes.

Roll dough into a 12-inch circle on a floured surface. Place dough on a (12-inch) pizza pan or baking sheet coated with cooking spray and sprinkled with cornmeal. Crimp edges of dough with fingers to form a rim.

To Prepare the Topping

Heat the oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add the fennel and the next 5 ingredients (fennel through black pepper), and cook for 20 minutes or until golden, stirring frequently.

Preheat oven to 450°F.

Spread marinara sauce over crust, leaving a 1/2-inch border; sprinkle with fennel mixture, cheese and olives. Bake at 450° F for 18 minutes or until browned. Sprinkle with basil leaves just before serving, if desired.

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What Are Whole Grains?

August 3, 2012

Whole Grains

Whole grains or foods made from them contain all the essential parts and nutrients of the entire seed. If the grain has been processed (e.g., cracked, crushed, rolled, extruded, and/or cooked), the food product should deliver approximately the same balance of nutrients that are found in the original grain seed.  

LIST OF WHOLE GRAINS

The following are examples of generally accepted whole grain foods and flours.

WHOLE WHEAT VS. WHOLE GRAIN

A question that gets asked regularly is, “What is the difference between whole wheat and whole grain?” The answer is in another question: “What is the difference between a carrot and a vegetable?”
We all know that carrots are vegetables but not all vegetables are carrots. It’s similar with whole wheat and whole grain: Whole wheat is one kind of whole grain, so all whole wheat is whole grain, but not all whole grain is whole wheat.
If you’re reading this in Canada, be aware that Canada has a different regulation for whole wheat flour. Canada allows wheat flour to be called “whole wheat” even when up to 5% of the original kernel is missing. So in Canada you’ll hear two terms used:

  • Whole Wheat Flour in Canada — contains at least 95% of the original kernel
  • Whole Grain Whole Wheat Flour in Canada — contains 100% of the original kernel

“Whole grain whole wheat flour” would be redundant in the U.S.A. — whole wheat flour is always whole grain in the United States. 

Source of Essential Nutrients

The charts below list some of the nutrients that whole grains contribute to a healthy diet, and the proportion of the Daily Value for each.

The US Food and Drug Administration (FDA) considers a food to be a “good source” of a nutrient if a standard-size serving provides 10% of the recommended daily value; an “excellent source” provides 20% or more than the recommended daily value. We’ve noted when some nutrients in whole grains go even farther above these levels.  Note that a blank, white block does not mean that a particular grain contains none of that nutrient. Very often levels fall just short of reaching the “good source” level – but these foods can still make important contributions to your nutrient needs, in combination with other healthy foods. Whole Grains Council May 2004

A SERVING OF 100% WHOLE GRAIN FOODS

If you enjoy foods made entirely with whole grain, you can follow the suggestions in the 2010 Dietary Guidelines for Americans, where a serving of whole grain is defined as any of the following:

  • 1/2 cup cooked brown rice or other cooked grain
  • 1/2 cup cooked 100% whole-wheat pasta
  • 1/2 cup cooked hot cereal, such as oatmeal
  • 1 ounce uncooked whole grain pasta, brown rice or other grain
  • 1 slice 100% whole grain bread
  • 1 very small (1 oz.) 100% whole grain muffin
  • 1 cup 100% whole grain ready-to-eat cereal

The Whole Grains Council has created an official packaging symbol called the Whole Grain Stamp that helps consumers find real whole grain products. The Stamp started to appear on store shelves in mid-2005 and is becoming more widespread every day.The 100% Stamp assures you that a food contains a full serving or more of whole grain in each labeled serving and that ALL the grain is whole grain.

You can easily add whole grains to your meals, often using favorite recipes you’ve always enjoyed. Try some of the following:

MAKE EASY SUBSTITUTIONS

  • Substitute half the white flour with whole wheat flour in your regular recipes for cookies, muffins, quick breads and pancakes. Or be bold and add up to 20% of another whole grain flour such as sorghum.
  • Replace one third of the flour in a recipe with quick oats or old-fashioned oats.
  • Add half a cup of cooked bulgur, wild rice, or barley to bread stuffing.
  • Add half a cup of cooked wheat or rye berries, wild rice, brown rice, sorghum or barley to your favorite canned or homemade soup.
  • Use whole corn meal for corn cakes, corn breads and corn muffins.
  • Add three-quarters of a cup of uncooked oats for each pound of ground beef or turkey when you make meatballs, burgers or meatloaf.
  • Stir a handful of rolled oats in your yogurt, for quick crunch with no cooking necessary.

TRY NEW FOODS

  • Make risottos, pilafs and other rice-like dishes with whole grains such as barley, brown rice, bulgur, millet, quinoa or farro.
  • Enjoy whole grain salads like tabbouleh.
  • Buy whole grain pasta, or one of the blends that’s part whole-grain, part white.
  • Try whole grain breads. Kids especially like whole grain pita bread.
  • Look for cereals made with grains like kamut, kasha (buckwheat) or spelt.

Whole-Grain Spaghetti with Peppers, Turkey Sausage, and Cheese

Makes: 4 servings

Ingredients:

12 ounces whole wheat or dark spelt* spaghetti (available at some supermarkets and natural food stores)
1 1/2 tablespoons olive oil
1 sweet Italian turkey sausage link, (about 4 to 5 oz.) casing removed
1/2 red onion, sliced
4 bell peppers (one each red, green, orange, and yellow), cored and sliced
1/2 crushed red pepper flakes
2 teaspoons balsamic or red wine vinegar, or to taste
1/2 cup fresh mozzarella cheese, finely diced
Black pepper

Directions

1. Bring a large pot of salted water to a boil and add the spaghetti. Cook per package instructions until al dente, then drain, reserving 1/2 cup of the cooking water.
2. Meanwhile, heat 1/2 tablespoon of the olive oil in a large skillet over medium-high heat. Add the sausage and saute, crumbling it with a spatula, until browned, about 5 minutes. Transfer to a paper towel lined plate.
3. Pour off any fat, then heat the remaining olive oil in the pan. Add the onion and cook, stirring, for 1 minute, then add the bell peppers and crushed red pepper. Cook over medium-high heat, stirring occasionally, until the peppers are soft and beginning to brown, 15 minutes. Stir in the vinegar.
4. Add the drained pasta and reserved cooking water to the pan and toss over medium heat for 2 minutes. Take the pan off the heat and toss the pasta with the cheese. Season with black pepper and serve.

Notes * Spelt is related to wheat, but it’s higher in protein and vitamins. Its deep, nutty flavor gives pasta and breads a rich taste.

3-Grain Salad with White Beans, Tomatoes, and Parmesan

Makes: 4 servings

Ingredients:

1/2 cup hulled barley*
3/4 teaspoon salt
1/2 cup farro**
1/4 cup bulgur
2 tablespoons red wine vinegar
2 tablespoons minced red onion
1 smashed garlic clove
1 cup drained, rinsed cannellini beans
1 pint grape tomatoes, quartered
1 cup torn fresh basil leaves
3 tablespoons olive oil
Black pepper
1/4 cup shaved Parmesan

Directions:

1. Bring a large pot of water to a boil. Add the barley and 1/2 teaspoon of the salt; boil for 30 minutes. Add the farro; boil for an additional 20 to 25 minutes or until both grains are tender. Drain.
2. Meanwhile, bring 6 tablespoons of water to a boil in a small saucepan; add the bulgur. Bring the liquid back to a boil, then cover the pot, turn off the heat, and let sit for 25 minutes, until the water is absorbed.
3. In a large bowl, toss together the vinegar, onion, garlic, and remaining salt.
4. Add the grains to the vinegar mixture while still warm; toss well. Remove the garlic and stir in the beans, tomatoes, basil, and olive oil; season with black pepper to taste. Fold in the Parmesan and serve.

Notes:* With its chewy, pasta-like texture, barley is a great addition to soups and stews. It’s loaded with satisfying protein and fiber.
** A hearty grain with plenty of protein, farro is used in soups and salads. It has a distinct nutty taste.

Spicy Salmon with Olives and Lemon Quinoa

Makes: 4 servings

Ingredients:

1/2 cup chopped scallions
Large pinch crushed red pepper flakes
Pinch salt
1 1/2 tablespoons olive oil
Nonstick cooking spray
1 pound skin-on salmon fillet
1 cup quinoa*, rinsed and drained
2 tablespoons toasted pine nuts
2 tablespoons pitted, chopped black olives
1 tablespoon fresh lemon juice
1/2 teaspoon finely grated lemon zest

Directions:

1. Preheat the oven to 450 degrees F. In a small bowl, combine the scallions and red pepper with the salt and 1/2 tablespoon of the olive oil.
2. Spray a small roasting pan with nonstick cooking spray and lay the salmon in it skin side down. Cover the fish with the scallion and red pepper mixture. Roast the salmon in the top third of the oven until it is opaque at the center of the thickest part, about 15-20 minutes.
3. Meanwhile, bring 2 cups of water to a boil in a saucepan. Add the quinoa; cover and cook over low heat until the water is absorbed, about 12 minutes. Transfer to a bowl and add the remaining olive oil and the pine nuts, olives, lemon juice, and lemon zest. Serve the salmon over the quinoa.

Notes * Technically a seed, quinoa is packed with protein and magnesium, a nutrient that lowers blood pressure. Light and fluffy, quinoa is perfect for salads and side dishes.

Tabbouleh with Feta and Shrimp

Makes: 4 servings

Ingredients:

1 cup bulgur*
1 packed cup parsley, chopped
1/4 cup fresh lemon juice
2 tablespoons olive oil
Pinch salt
¼ teaspoon dried oregano
¼ cup chopped fresh mint
8 ounces medium cleaned, shelled, tail-on shrimp, thawed if frozen
1 large pickling cucumber, peeled, seeded, and chopped
1 cup chopped tomato
1 cup chopped scallion
1/4 cup crumbled feta

Directions:

1. Bring 1 1/2 cups of water to a boil in a saucepan and add the bulgur. Bring the liquid back to a boil and then cover the pot, turn off the heat, and let sit for 25 minutes.
2. Meanwhile, in a bowl, whisk together 1 teaspoon of the parsley with the lemon juice, olive oil, salt, oregano, and mint.
3. Bring a small pot of water to a boil. Add the shrimp and simmer for 1 1/2 minutes. Drain, then rinse under cool water.
4. Place the bulgur in a serving bowl and toss with the shrimp, cucumber, tomato, scallion, feta, the remaining parsley, and the dressing. Serve at room temperature or chilled.

Note:* Bulgur cooks quickly and has a subtle, nutty flavor. Try it in soups, salads, and stuffings or as a substitute for rice.

Creamy Cannellini Bean and Amaranth Soup


Cannellini beans, fresh herbs, and amaranth, a wonderful whole grain thickener,  makes this hearty soup filling enough to be a main dish. For a thick and creamy soup, puree all of the soup rather than leaving half of the beans whole.

Ingredients:

2 tablespoons. extra virgin olive oil
2 large leeks, white parts only, sliced
3 garlic cloves, minced
1/2 cup amaranth
2 cups vegetable stock
1 bay leaf
1 cup tomato paste
2 cups canned cannellini beans, rinsed and drained, divided
1/2 cup chopped fresh basil
1 tablespoon chopped fresh oregano
1 teaspoon. sea salt
Freshly ground black pepper

Directions:

1. Heat the olive oil in a large, heavy saucepan over medium heat. Add the leeks and cook, stirring frequently, until golden and soft, about 5 minutes. Add the garlic and cook for 1 more minute, then add the amaranth grains, stock, bay leaf, and tomato paste and bring to a boil.

2. Reduce heat to a simmer. Cover and cook for 30 minutes.

3. Remove the bay leaf from the amaranth mixture, add 1 cup of the beans, and use a handheld immersion blender to puree in the pot until smooth. (Alternatively, puree the beans in a food processor, add the amaranth mixture – working in batches if necessary – and puree again until smooth, then return to the pot.)

4. Stir in the remaining beans, the herbs, and the salt. Warm gently just to heat through. If desired, thin the soup with additional stock. Season with additional salt and pepper to taste.

Related articles

Robin Asbell’s The New Whole Grains Cookbook, published by Chronicle Books, has more than 75 recipes that take advantage of the abundance of grains now available in both supermarkets and specialty stores.

Posted by in Beans, Cheese, Dinner, Grains, Healthy Italian Cooking, Italian Cuisine, Pasta, peppers, salmon, Sausage, Soup, tomatoes, Vegetables Tags: , , , , , , , ,

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