Healthy Italian Cooking at Home

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fingerfoods

How did finger foods come about? Ratified in 1919, the 18th Amendment to the U.S. Constitution banned the manufacture, sale and transportation of liquor. Even before the law took effect in 1920, Congress passed the Volstead Act, or National Prohibition Act, which outlawed the sale of “intoxicating beverages”—defined as any drink containing 0.5 percent or more of alcohol.

Of course, no amount of legislation could transform all Americans into teetotalers; instead, Prohibition simply drove alcohol consumption underground. Millions of people in small towns and large cities imbibed at secret taverns and bars called speakeasies. Many were drab, makeshift saloons in basements or tenements located in shabby parts of town. Some, however, were fine restaurants in their own right, including New York City’s swanky 21 Club, which featured two bars, a dance floor, dining rooms on two levels and underground passageways leading to a secret wine cellar.

To help soak up the booze and drive up sales, some enterprising speakeasy proprietors began offering more than just popular cocktails of the day. Rather than heavy meals, customers were offered assorted bite-sized canapés to snack.

It was also during this period that the custom of hosting cocktail parties at home became fashionable. The rise of these parties led to the popularization of an increasingly wide array of finger foods. Hosts paraded out such popular foods as lobster canapés, caviar rolls, crab meat cocktails, shrimp patties, oyster toast, jellied anchovy molds, radish roses, devilled eggs and savory cheese balls. Sweet selections included fruit cocktail cups topped with powdered sugar or marshmallows.

Even after the 1933 repeal of the 18th Amendment, the practice of serving finger foods at restaurants, bars and cocktail parties lived on and quickly became a popular American culinary tradition. Fannie Farmer’s “Boston Cooking-School Cook Book,”  contained many finger food recipes and became widely used in the United States throughout the 1920s.

Care to whip up some Prohibition-era finger foods at your next holiday gathering? Try the easy recipes below.

fingerfoods1

Mini Appetizer Pizzas

Ingredients

  • 2 tablespoons olive oil
  • 1 pound prepared pizza dough
  • Coarse salt and ground pepper
  • 1 cup shredded part-skim mozzarella (5 ounces)
  • 1/2 cup pitted olives, coarsely chopped
  • 1/2 cup jarred or frozen and thawed artichoke hearts, thinly sliced
  • 1/2 cup sun-dried tomatoes, chopped
  • 1 teaspoon crushed red-pepper flakes (chili)

Directions

Preheat oven to 450 degrees F. Coat each of two rimmed baking sheets with olive oil. Divide prepared pizza dough into 32 equal pieces.

On a lightly floured work surface, press each piece into a 2-inch round with the palm of your hand. Transfer to prepared baking sheets, turning once to coat lightly in oil.

Season with salt and pepper. Divide mozzarella, olives, sun-dried tomatoes and artichoke hearts among rounds. Sprinkle with red-pepper flakes.

Bake until the cheese is bubbling and dough is crisp and golden brown, about 12 minutes.

fingerfoods2

Marinated Olives

Ingredients

  • 2 cups assorted unpitted olives, rinsed and drained
  • 3/4 cup extra-virgin olive oil
  • 3 thin orange slices
  • 3 thin lemon slices
  • 2 sprigs fresh thyme or rosemary
  • Red-pepper flakes (chili)

Directions

In a medium saucepan, combine olives, olive oil, orange slices, lemon slices and fresh thyme. Season to taste with crushed red-pepper flakes.

Bring to a simmer and cook, stirring occasionally, 5 minutes. With a slotted spoon, transfer olives, fruit and herbs to a serving dish; reserve oil for salads.

fingerfoods3

Pancetta-Wrapped Figs

Ingredients

  • 1/2 cup red-wine vinegar
  • 1/2 cup water
  • 1 tablespoon light-brown sugar
  • 1 tablespoon juniper berries
  • 10 whole black peppercorns
  • 2 whole cloves
  • 1 cup dried Black Mission figs, stemmed
  • 12 ounces pancetta, sliced into 1/8-inch-thick rounds and cut into 1/2-inch-thick strips

Directions

Bring vinegar, water, sugar, juniper berries, peppercorns, and cloves to a boil in a small saucepan. Add figs, and simmer gently for 5 minutes. Remove from heat. Let stand, covered, to bring to room temperature.

Preheat oven to 350 degrees F. Transfer figs to a cutting board using a slotted spoon; cut in half. Wrap a pancetta strip around each half. Transfer, seam side down, to a wire rack set on a baking sheet. Bake until pancetta is browned, about 30 minutes. Secure each with a toothpick. Serve warm.

fingerfoods4

Sausage-Cheddar Balls

Ingredients

  • 1 1/4 cups all-purpose flour
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon ground pepper
  • 1/2 teaspoon cayenne pepper
  • 1 1/2 teaspoons baking powder
  • 2 cups grated cheddar (1/2 pound)
  • 1 pound bulk pork, chicken or turkey sausage
  • 1/2 large yellow onion, grated on large holes of a box grater
  • 3 tablespoons unsalted butter, melted

Directions

Preheat oven to 400 degrees F. In a large bowl, whisk together flour, salt, pepper, cayenne pepper and baking powder. Add cheddar and toss to coat. Add sausage, onion and butter.

With your hands, mix until well combined and roll mixture into 1-inch balls. Place balls, 1/2 inch apart, on a parchment-lined baking sheet. Bake until balls are golden and cooked through, 25 minutes. Serve warm.

fingerfoods5

Spicy Roasted Chickpeas

Ingredients

  • 1/4 cup extra-virgin olive oil
  • 2 cans (15.5 ounces each) chickpeas, rinsed, drained, and patted dry
  • 1 teaspoon cayenne pepper
  • 1 tablespoon cumin seed
  • Coarse salt

Directions

Preheat oven to 450 degrees F.

Pour olive oil on a rimmed baking sheet and place in the oven until the oil is hot, 3 minutes.

In a medium bowl, combine chickpeas, cayenne pepper, and cumin seed. Season with salt and toss to combine. Place chickpea mixture on hot baking sheet and spread in a single layer.

Bake until chickpeas are crisp, 10 to 12 minutes. With a slotted spoon, transfer to paper towels and let cool slightly. Serve warm.

fingerfoods6

Artichoke-Parmesan Crostini

Ingredients

  • 8 slices (1/4 inch thick) baguette
  • 2 tablespoons olive oil
  • Coarse salt and ground pepper
  • 1 jar (6 1/2 ounces) marinated artichoke hearts, drained, rinsed, and patted dry
  • 1/4 cup shredded Parmesan cheese, plus more for garnish (optional)
  • 1 tablespoon chopped fresh parsley

Directions

Preheat oven to 350 degrees F.

Make crostini: Brush baguette slices on both sides with a total of 1 tablespoon oil; season with salt and pepper. Place on a baking sheet, and bake, turning over once, until golden, 10 to 12 minutes. Cool.

Meanwhile, make topping: Finely chop artichokes, and combine in a bowl with Parmesan, parsley, and remaining tablespoon oil.

Dividing evenly, spoon topping on crostini and garnish with additional Parmesan, if desired.

fingerfoods7

Shrimp Salad Canapes

Ingredients

  • 2 cups water
  • 1 cup dry white wine, such as Sauvignon Blanc
  • 2 teaspoons coarse salt
  • 1 dried bay leaf
  • 1 pound medium shrimp, peeled and deveined, tails removed
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon white-wine vinegar
  • 1/4 cup extra-virgin olive oil
  • 1/4 cup plus 2 tablespoons creme fraiche or sour cream
  • 2 tablespoons finely chopped shallot
  • 2 tablespoons minced fresh chives
  • Thin crackers, for serving

Directions

Bring water, wine, 1 teaspoon salt, and the bay leaf to a boil in a medium saucepan. Reduce heat, and simmer for 5 minutes. Add half the shrimp, and cook until opaque, about 1 minute. Using a slotted spoon, transfer shrimp to a plate, and let cool. Repeat with remaining shrimp. Cut into 1/2-inch pieces.

Whisk together lemon juice, vinegar and remaining 1 teaspoon salt in a medium bowl. Pour in oil in a slow, steady stream, whisking until emulsified. Whisk in creme fraiche. Fold in shallot, chives and shrimp. Cover with plastic wrap, and refrigerate for at least 30 minutes (and up to 4 hours). Serve on crackers.


winterproduce
Just because the farmers’ markets are closed for winter doesn’t mean you have to do without fresh veggies at the dinner table. Unfortunately, in the winter months, we often retreat from fresh produce, thinking it’s not as available or as tasty. From hearty root vegetables to bright, sweet citrus, winter produce delivers a surprising range of flavorful fruits and vegetables for you to cook. You may be surprised by how many locally grown root vegetables and cabbages are available from cold storage and how many greens are coming out of local cold frames and greenhouses at this time of year. Here are some recipes from appetizers through dessert that use winter fruits and vegetables.

winterproduce5

Winter Vegetable Soup

8 servings

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 large onion, thinly sliced
  • 2 leeks, white and tender green parts only, thinly sliced
  • 2 garlic cloves, minced
  • 1 cup pearled barley
  • 8 cups vegetable broth
  • 4 cups water
  • 10 thyme sprigs
  • 2 bay leaves
  • 1 1/2 pounds celery root, peeled and cut into 1/2-inch cubes
  • 1 pound parsnips, peeled and cut into 1/2-inch pieces
  • Salt and freshly ground pepper
  • 1 pound baby spinach
  • 1 teaspoon freshly grated nutmeg

Directions

In a large pot, heat the oil. Add the onion, leeks and garlic and cook over moderate heat, stirring occasionally, until tender, about 5 minutes. Stir in the barley. Add the vegetable broth, water, thyme and bay leaves and bring to a boil.

Add the celery root and parsnips and season with salt and pepper. Simmer over moderately low heat until the barley and root vegetables are tender, about 40 minutes.

Stir in the spinach and nutmeg and simmer for 5 minutes. Season the soup with salt and pepper to taste and serve in deep bowls.

winterproduce3

Seafood with Grapefruit-Onion Salad

8 First Course Servings

Ingredients

  • 4 small ruby red grapefruits (about 2 pounds total)
  • 3 tablespoons pickled cocktail onions
  • 2 tablespoons packed flat-leaf parsley leaves
  • Freshly ground pepper
  • 24 sea scallops or medium shrimp (about 2 pounds) or a combination of both
  • Kosher salt
  • 1 tablespoon extra-virgin olive oil, plus more for drizzling

Directions

Using a very sharp paring knife to peel the grapefruits, carefully removing all of the bitter white pith. Over a mixing bowl, carefully cut in between the membranes of the  grapefruit sections and let them drop into the bowl. Stir in the pickled cocktail onions and parsley leaves and season with pepper.

Pat the sea scallops or shrimp dry and season them all over with salt. In a large nonstick skillet, heat the olive oil until it is shimmering. Cook the scallops over moderately high heat, turning once, until they are browned and just cooked through, about 4 minutes total. Spoon the pickled onion and grapefruit salad onto small serving plates and arrange the scallops around the salad. Drizzle with additional olive oil and serve at once.

winterproduce2

Stuffed and Baked Acorn Squash

Servings: 8

Ingredients

  • 4 acorn squash (about 1 pound each), halved lengthwise and seeded
  • 1 tablespoon extra-virgin olive oil, plus more for brushing
  • Kosher salt and freshly ground pepper
  • 1 tablespoon unsalted butter
  • 1 1/2 cups diced celery
  • 2 leeks, halved lengthwise and sliced crosswise 1/4 inch thick
  • 2 Granny Smith apples, peeled and diced
  • 2 teaspoons finely chopped thyme
  • 10 ounces day-old rustic bread—crusts removed, bread cut into 1/2-inch dice (about 6 cups)
  • 7 ounces vacuum-packed cooked chestnuts
  • 1/2 cup chopped parsley
  • 1/3 cup heavy cream
  • 1/3 cup vegetable stock or chicken broth

Directions

Preheat the oven to 350°F. Brush the cut sides of the squash with olive oil and season the cavities with salt and pepper. Place the squash cut side down on two baking sheets covered with parchment paper and roast for about 25 minutes, until just tender.

In a large skillet, melt the butter in the 1 tablespoon of olive oil. Add the celery, leeks and a generous pinch each of salt and pepper and cook over moderate heat, stirring occasionally, until softened, about 8 minutes.

Add the apples and thyme and cook over moderately high heat until the apples just start to soften, about 5 minutes. Scrape the mixture into a large bowl. Add the bread, chestnuts, parsley, cream and stock and toss well. Season with salt and pepper.

Turn the squash cut side up. Spoon the stuffing into the cavities and bake until the squash are tender and the stuffing is golden brown, about 20 minutes. Transfer to plates and serve.

winterproduce1

Braised Beef over Butternut Squash Polenta

Ingredients

  • 2 pounds boneless beef chuck shoulder pot roast
  • 2 tablespoons olive oil, divided
  • 2 stalks celery, cut into 2-inch pieces
  • 3 medium carrots, cut into 2-inch pieces
  • 3 medium parsnips (about 12 ounces), peeled and cut into 2-inch pieces
  • 1/2 cup coarsely chopped onion (1 medium)
  • 1/2 cup dry red wine
  • 2 teaspoons snipped fresh rosemary
  • 1 1/2 cups water
  • 1 cup beef broth
  • 2 teaspoons browning and seasoning sauce, such as Kitchen Bouquet
  • 1/3 cup milk
  • 1/4 cup water
  • 1 cup cold water
  • 3/4 cup polenta or yellow cornmeal
  • 2/3 cup butternut squash, fresh cooked or frozen and thawed
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/4 cup cold water
  • 1 1/2 tablespoons all-purpose flour
  • Fresh parsley leaves

Directions

Preheat the oven to 325 degrees F. Trim fat from beef. Cut meat into 1 1/2-inch pieces.

In an ovenproof 4-quart Dutch oven heat 1 tablespoon of the oil over medium heat. Cook meat, half at a time, until browned, stirring frequently. Remove meat from the Dutch oven.

In the same Dutch oven cook celery, carrots, parsnips and onion in the remaining oil for 5 to 7 minutes or until the vegetables start to brown. Stir in wine and rosemary.

Add the 1 1/2 cups water, beef broth and Kitchen Bouquet; cook and stir over medium heat until boiling, stirring to scrape up any browned bits from the bottom of the Dutch oven.

Place pan, covered, in the oven and bake about 2 hours or until the meat is very tender.

For the polenta:

In a medium saucepan combine milk and 1/4 cup water; bring to boiling. In a medium bowl stir together the 1 cup cold water and polenta or cornmeal. Slowly add the polenta mixture to the boiling milk mixture. Reduce heat to medium low. Stir in squash, salt and pepper.

Cook for 25 to 30 minutes or until mixture is very thick, stirring frequently, and adjusting heat as needed to maintain a slow boil.

To finish the stew:

Stir together the 1/4 cup cold water and flour. Add to the meat mixture. Cook and stir over medium heat until thickened and bubbly; cook and stir for 1 minute more.

Spoon soft polenta into shallow serving bowls. Top with braised meat and vegetables. Sprinkle with parsley leaves.

winterproduce6

Upside-Down Cranberry-Ginger Cake

Ingredients

Topping:

  • Cooking spray
  • 3/4 cup packed light brown sugar
  • 2 tablespoons butter
  • 1 tablespoon grated peeled fresh ginger
  • 3 cups fresh cranberries

Cake:

  • 1 1/2 cups all-purpose flour
  • 2 teaspoons baking powder
  • 1/4 teaspoon salt
  • 1/4 cup butter, softened
  • 1 cup granulated sugar
  • 2 large egg yolks
  • 1/2 cup milk
  • 1 teaspoon vanilla extract
  • 2 large egg whites
  • 1/4 teaspoon cream of tartar

Directions

Preheat oven to 350° F.

For the topping:

Heat a 9-inch round cake pan over medium heat and coat the pan with cooking spray. Add brown sugar and the 2 tablespoons butter to pan, stirring until melted. Stir in ginger; cook 1 minute, stirring constantly. Remove from heat; arrange cranberries on top of the brown sugar mixture.

For the cake:

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, baking powder and salt.

Combine 1/4 cup butter and granulated sugar in an electric mixer bowl; beat at high speed until fluffy. Add egg yolks, 1 at a time, beating well after each addition. Add the flour mixture and milk alternately to butter mixture, beginning and ending with the flour mixture; mix well after each addition. Beat in vanilla.

Beat egg whites and cream of tartar with a mixer at medium speed until stiff peaks form in another bowl. Fold egg whites into batter; pour batter over cranberries in the prepared cake pan.

Bake for 55 minutes or until a wooden pick inserted in the center comes out clean. Cool in the pan 15 minutes; run a knife around outside edge. Place a plate upside down on top of the cake pan; invert cake onto plate.


appetizer cover

What kinds of appetizers should you serve on Thanksgiving or before other holiday dinners? What kinds of appetizers you serve depends on how much you want to spend and what type of event you’re cooking for. Don’t think, however, that appetizers have to be fancy and unusual. It’s best to lean toward the practical side and serve appetizers that most people like.

For a formal or semi-formal party: Serve such items as chilled shrimp with a dipping sauce, oysters on the half shell, mini quiches, stuffed mushrooms, finger sandwiches, tartlets, baked brie with crackers and cocktail meatballs.
For home-style parties: Serve various chips and dips, meat and cheese trays, cracker trays, cocktail sausages, cheese balls, chicken nuggets and veggies.
Generally, serving appetizers is a good idea. Appetizers give guests something to do, while waiting for dinner.

This time of year, however, can turn into an eating frenzy. Cocktails, dips laden with fat, fried food and lots of sweet desserts can be the usual fare. Not exactly healthy. While you don’t necessarily have to eat like you are dieting, remember that you may be eating a lot more calories at these holiday parties than you really want or need. Thanksgiving dinner alone can be over indulgent. You, also, want appetizers that won’t ruin your guests appetites for the main event.

Appetizers are just that – a little something in anticipation of the main meal. They should not be the main meal, unless this is a cocktail party where dinner will not be served.

Some tips on creating healthy but good tasting appetizers:

Don’t overlook the power of a good vegetable tray, especially served alongside a low-fat dip with great flavor. Here is a tip for giving the vegetables good taste – boil the vegetables for one minute in abundant salted water, drain, chill in ice water, drain and dry the vegetables. Chill in the refrigerator.until serving time.

It’s easy to go overboard when it comes to pre-dinner cheeses. Serve lower fat cheeses like Swiss, fresh mozzarella or well aged Italian hard cheeses that can be eaten without crackers.

Wrap small pieces of cheese or fruit in pieces of prosciutto for a delicious appetizer.

Healthier fresh salsas and bean purées or hummus make for smart dips. Serve baked snacks instead of fried.

Popcorn is a healthy whole grain and can be dressed up with flavorful herbs and spices for a special-occasion treat.

For recipes that call for a cup of regular mayonnaise, blend 1/2 cup of light mayonnaise and 1/2 cup of fat-free sour cream or Greek yogurt. You’ll cut more than 1,000 calories and more than 130 grams of fat for every 1 cup.

Nuts are an excellent party snack, especially almonds or walnuts because they offer the best health benefits. They are a great protein source and the fat in them will help keep you fuller and not as tempted to binge.

Be mindful of what drinks you choose and be careful not to go overboard—especially during the appetizer course. Remember, too, that the size of the glass and serving makes a big difference. A serving of wine is 5 oz.

Here are some easy appetizers you may like to prepare for your future holiday gatherings.

Green-Olive-Tapenade-Resized-006

Artichoke Tapenade

Good on a vegetable tray.

Yield: 1 1/2 cups

Ingredients

  • 3 tablespoons capers, drained
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon black pepper
  • 10 large pitted green olives
  • 2 garlic cloves, minced
  • 1 (14-ounce) can artichoke hearts, drained or one package of frozen artichoke hearts, defrosted

Directions

Combine all ingredients in the bowl of a food processor. Pulse until smooth.

appetizer crab

Crab Stuffed Mushrooms

Ingredients

  • 16 small cremini mushrooms, stems removed
  • 2 tablespoons extra-virgin olive oil
  • ½ teaspoon garlic powder
  • Kosher salt
  • 1 tablespoon butter
  • 1 shallot, minced
  • 8 ounces lump crabmeat, picked over
  • 1/4 cup dry white wine
  • Finely grated zest and juice of 1 lemon
  • 1/4 cup finely chopped fresh parsley
  • Freshly ground pepper
  • 1/4 cup panko (Japanese breadcrumbs)
  • Lemon wedges, for serving

Directions

Prepare the mushrooms: Preheat the oven to 400 degrees F. Toss the mushrooms with 1 tablespoon olive oil, the garlic powder and season with salt. Arrange the mushrooms snugly in a baking dish and bake until tender, about 15 minutes.

Heat the remaining 1 tablespoon olive oil and the butter in a skillet over medium heat. Add the shallot and crab meat; cook until the shallot is soft, about 3 minutes. Stir in the wine and cook until slightly reduced, about 1 minute. Add the lemon zest, juice and parsley. Season with salt and pepper. Remove the skillet from the heat and push the crab mixture to one side of the skillet; let any excess juices collect on the opposite side.

Remove the mushrooms from the oven and preheat the broiler. Stuff the mushrooms with the crab mixture. Toss the panko with the juices in the skillet; sprinkle over the mushrooms. Broil until golden, about 2 minutes. Squeeze lemon wedges on top.

appetizertomatoes.jpg.rend.snigalleryslide

Chicken Salad Stuffed Cherry Tomatoes

Ingredients

  • 2 (8-ounce) boneless, skinless chicken breasts
  • Chicken broth
  • 16 cherry tomatoes
  • 2 Granny Smith apples
  • 1 teaspoon lemon juice, to keep apples from turning brown
  • Salt and freshly ground black pepper
  • 1/2 teaspoon ground cinnamon
  • 3 tablespoons light mayonnaise
  • 2 teaspoons chopped fresh parsley leaves
  • 16 very small leaves rosemary, for garnish

Directions

Poach chicken in enough chicken broth to just cover the breasts for about 8 minutes or until an instant-read thermometer in the thickest part of the meat registers 165°F. Set aside to cool.

Carefully cut off a thin slice of the top of the tomatoes (be careful not to remove too much) and scoop out seeds. (A 1/4 teaspoon measuring spoon works well for this procedure.)

Peel apples, remove core and chop fine and coat in lemon juice.

Finely chop cooled chicken, season with salt and pepper and cinnamon, stir in mayonnaise and chopped parsley, mixing well.

Spoon chicken salad into tomatoes and garnish with the rosemary leaves. Chill until serving time.

appetizerGrilledPrawn

Broiled Shrimp with Caper Sauce

This recipe is easily doubled.

Ingredients

Sauce

  • 1/2 cup nonfat plain Greek yogurt
  • 1/4 cup large capers, drained and finely chopped
  • 1 small shallot, finely minced
  • Kosher salt and freshly cracked black pepper

Shrimp

  • 12 extra-large shrimp, about 1 pound, peeled, deveined, tail left on
  • 3 tablespoons good olive oil
  • 2 tablespoons lemon juice
  • 1 garlic clove, minced
  • ½ teaspoon dried oregano
  • Kosher salt and freshly ground black pepper

Directions

Preheat the broiler.

To make the sauce: In a small bowl, stir together the yogurt, capers, shallots and season with salt and pepper, to taste. Let stand to allow flavors to mingle.

To make the shrimp:  Mix shrimp with oil, lemon juice, garlic, oregano and season well with salt and pepper. Place shrimp on a broiler pan.

Broil the shrimp, turning once, until bright pink and just cooked through, 1 1/2 to 2 minutes per side. Serve with the sauce.

appetizer falafel

Baked Falafel

Ingredients

  • One 15- to 16-ounce can low salt chickpeas, drained and rinsed
  • 1 small onion or 2 scallions (white and light green parts), roughly chopped
  • 2 garlic cloves, smashed
  • 3 tablespoons roughly chopped flat-leaf parsley
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • ¼ teaspoon cayenne
  • 2 tablespoons all-purpose flour
  • 1 teaspoon baking powder
  • Juice of 1 lemon, divided (3 tablespoons)
  • 3 tablespoons olive oil, divided
  • Salt and pepper to taste
  • Hummus, tzatziki or tahini sauce as a condiment

Directions
Preheat oven to 450°F and set racks in upper and lower thirds of oven. Grease or line 2 baking sheets with parchment or foil.

Combine the chickpeas, onion, garlic, parsley, spices, flour, baking powder, half of the lemon juice, 1 tablespoon olive oil and salt and pepper to taste in a food processor. Pulse until well combined but mixture is still relatively coarse. You do not want a puree.

Using your hands or a small cookie scoop, shape the mixture into about 24 balls (roughly 1½ inches in diameter) and arrange on the the prepared baking sheets. Flatten each slightly and brush the tops with the remaining olive oil.

Bake for 10 to 12 minutes, then turn patties (rotating the trays when you take them out) and bake for another 10-12 minutes or until brown. Serve with hummus or yogurt sauce..


Root-VEgetables-640x400

“Root vegetable” is a relatively generic description of vegetables, including starchy ones, that grow underground. To make matters more confusing, root vegetables aren’t always roots. Some are actually bulbs instead, like onions, garlic and shallots. Many people may differentiate onions and garlic as more of a spice than a vegetable, but they really should be grouped in the “root vegetable” category.

Potatoes are usually labeled as tubers and, again, most people think of them as more of a starch than a vegetable. Despite that, they are part of this category. Plenty of other vegetables fall into this group, as well, and include these well known vegetables: sweet potatoes, carrots, beets and leeks to name just a few.

However, here are a few that you may not know much about. These vegetables are in season in the fall.

CELR1_3

Celeriac, also known as celery root, has a delicate celery taste. You can grate it, saute it, use it in soups or eat it raw in a salad. It is filled with fiber, vitamin B, vitamin C and vitamin K.

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Jerusalem artichokes (sunchokes) are neither an artichoke, nor are they from Jerusalem. They are the tubers of sunflowers and probably derive their name from the Italian for sunflower, girasol. They have a crisp, nutty flavor, especially when sautéed. They can be roasted, pickled and they are excellent in soups. They also make a great substitution for potatoes.

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Parsnips resemble white carrots and are naturally sweet. They can be used in soups and stews and are particularly delicious roasted. Parsnips have more vitamins than their carrot cousin and they have lots of potassium.

rutabaga-root-silo-lo

The rutabaga was originally a cross between a cabbage and a turnip. You can roast them, mash them or add them to soups.They contain a good portion of your daily vitamin C requirement.

turnip

Turnips are part of the mustard family, as are horseradish, radishes and rutabagas. They can be roasted, mashed or used in stews and soups.

So what can you make with these vegetables?

MEN-ON10-eis-roasted-veggies

Roasted Root Vegetables with Rosemary

Ingredients

  • Nonstick vegetable oil spray
  • 1 pound sweet potatoes or baking potatoes, peeled, cut into 1-inch pieces
  • 1 pound celery root (celeriac), peeled, cut into 1-inch pieces
  • 1 pound rutabagas, peeled, cut into 1-inch pieces
  • 1 pound carrots, peeled, cut into 1-inch pieces
  • 1 pound parsnips, peeled, cut into 1-inch pieces
  • 2 onions, cut into 1-inch pieces
  • 2 leeks (white and pale green parts only), cut into 1-inch-thick rounds
  • 2 tablespoons chopped fresh rosemary
  • 1/3 cup olive oil
  • Salt and pepper
  • 10 garlic cloves, peeled
  • Chopped parsley for garnish

Directions

Position 1 rack in the bottom third of the oven and 1 rack in the center of the oven and preheat to 400°F.

Spray 2 heavy large baking sheets with nonstick spray. Combine all remaining ingredients except garlic and parsley in very large bowl; toss to coat. Season generously with salt and pepper.

Divide vegetable mixture between the prepared sheets. Place 1 sheet on each oven rack. Roast 30 minutes, stirring occasionally. Reverse positions of baking sheets. Add 5 garlic cloves to each baking sheet.

Continue to roast until all the vegetables are tender and brown in spots, stirring and turning vegetables occasionally, about 45 minutes longer. (Can be prepared 4 hours ahead. Let stand on baking sheets at room temperature. Rewarm in 450°F oven until heated through, about 15 minutes.)

Transfer roasted vegetables to large serving bowl and garnish with chopped parsley.

233715

Sautéed Jerusalem Artichokes

4 to 6 servings

Ingredients

  • 3 tablespoons butter, divided
  • 2 tablespoons olive oil
  • 1 pound Jerusalem artichokes (sunchokes) scrubbed, peeled and cut crosswise into 1/4-inch-thick rounds
  • 3 tablespoons coarsely torn fresh sage leaves, divided
  • 2 teaspoons fresh lemon juice
  • 2 tablespoons chopped fresh Italian parsley

Directions

Melt 1 tablespoon butter with the olive oil in large nonstick skillet over medium-high heat. Add Jerusalem artichokes and half of the sage. Sprinkle with salt and pepper. Sauté until brown and just beginning to soften, turning frequently, about 10 minutes.

Using slotted spoon, transfer Jerusalem artichokes to a shallow serving bowl. Add remaining 2 tablespoons butter and sage to the skillet; cook until sage darkens and begins to crisp, about 30 seconds. Add lemon juice; simmer 1 minute. Pour lemon-sage butter over Jerusalem artichokes in the serving bowl, tossing to coat. Season with salt and pepper. Sprinkle with parsley.

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Rutabagas and Ginger Roasted Pears

8 to 10 servings

Ingredients

  • 3 pounds rutabagas, peeled, cut into 3/4- to 1-inch cubes
  • Nonstick vegetable oil spray
  • 1 1/2 tablespoons extra-virgin olive oil
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon minced, peeled fresh ginger
  • 2 tablespoons brown sugar or pure maple syrup
  • 4 firm Anjou pears (about 1 3/4 pounds), peeled, cored, cut into 3/4-inch cubes
  • 1/3 cup heavy (whipping) cream
  • 3 tablespoons butter
  • 1 tablespoon chopped fresh thyme
  • Coarse kosher salt, black pepper and nutmeg

Directions

Cook rutabagas in a pot of boiling salted water until tender, about 35 minutes.

Meanwhile, preheat oven to 400°F. Spray a large rimmed baking sheet with nonstick spray.

Combine oil, lemon juice, ginger and sugar in large bowl. Add pears; toss to coat. Spread on the prepared baking sheet. Roast until tender, turning pears every 10 minutes, for about 30 minutes total.

Drain rutabagas; return to the same pot. Mash into a coarse puree. Stir over medium heat until excess moisture evaporates, 5 minutes. Add cream, butter and thyme. Mix in pears and any juices from the baking sheet. Season with salt and pepper and grate nutmeg over the top.

104647

Honey Glazed Turnips

4 servings

Ingredients

  • 2 lbs small to medium (no more than 2-inches) turnips
  • 1 cup plus 3 tablespoons water or chicken broth, divided
  • 2 tablespoons butter
  • 1 tablespoon honey
  • 1/2 teaspoon salt
  • Garnish: chopped fresh flat-leaf parsley

Directions

Peel turnips, then halve horizontally and quarter halves. Arrange turnips in one layer in a 12-inch heavy skillet and add water or broth. Add butter, honey and salt and bring to a boil over moderately high heat, covered, stirring occasionally. Uncover and cook stirring, until tender and liquid evaporates, about 5 minutes more.

Reduce heat and sauté until golden brown, about 5 minutes.

Add 3 tablespoons water or broth and stir to coat turnips with the glaze. Sprinkle with parsley and serve.

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Celery Root Salad With Shrimp

6 Servings

Ingredients

  • 1 celery root (or celeriac), about 1 lb
  • 1 (19-oz) can cannellini beans (rinsed and drained)
  • 3 oz baby arugula leaves (3 cups packed)
  • 2 tablespoons white balsamic vinegar
  • 4 tablespoons extra-virgin olive oil, divided
  • 1 tablespoon lemon juice
  • 3/4 teaspoon kosher salt, divided
  • 1/2 teaspoon pepper, divided
  • 1 1/2 tablespoons minced garlic
  • 1 1/2 lbs large peeled/deveined shrimp

Directions

Trim the rough skin from the celery root and peel.  Cut the celery root into very thin slices; stack slices and cut into thin lengthwise strips 1/8-inch-wide (about 2 cups).

Combine the sliced celery root, beans, arugula, balsamic vinegar, 2 tablespoons oil, lemon juice and 1/4 teaspoon each salt and pepper in a medium serving bowl.

Heat 2 tablespoons oil in a large nonstick skillet on medium-high heat and add garlic and shrimp; sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook and stir 2-4 minutes or just until the shrimp begin to turn pink.

Add shrimp (and pan juices) to the salad; toss to blend and serve.


dutch_oven_campfireWEB

Dutch ovens are cylindrical, heavy gauge cooking pots with tight-fitting lids that can be used either on a range top or in the oven. The heavy metal or ceramic construction provides constant, even and multi-directional radiant heat to the food being cooked inside.

The term “Dutch oven” is something of a misnomer in that the pots are neither Dutch nor actual ovens. Rather, it refers to the casting process developed in Holland by which brass vessels were cast in dry-sand molds. In 1704, an Englishman by the name of Abraham Darby traveled to the Netherlands to observe how the thick-walled cast-iron pots were made and, eventually, patented a similar process for use in England and its American colonies.

A Dutch oven has the advantage of using one pot from start to finish — you can sear protein in the same pan you use to braise. When using a Dutch oven, you can braise on the stove top or in the oven. Almost any cooking task can be performed in a Dutch oven.

All of my recipes below are cooked on top of the stove but you could easily finish the braising process in the oven. Cover and place the Dutch Oven on the middle of a rack in an oven that has been pre-heated to 300° Fahrenheit and follow the cooking times below.

How to Make Dutch Oven Recipes in a Slow Cooker.

Converting from a Dutch Oven to a slow cooker is easy. If a recipe has any searing, sauteing or deglazing steps, complete those steps in a pan on the stove top. After adding the liquid, transfer everything to the slow cooker. For recipes that call for either stove top simmering or an oven temperature of 300 degrees F or more, set your slow cooker to HIGH. For recipes under 300 degrees F, use the LOW setting. Slow cookers prevent liquid from evaporating, so sauces come out thinner than in a Dutch Oven.

SLOW COOKER DUTCH OVEN
12 hours/Low 3 hours/325° F
10 hours/Low 2 1/2 hours/325° F
8 hours/Low 2 hours/325° F
6 hours/Low 1 1/2 hours/325° F
5 hours/Low 1 hour, 15 min./325° F
4 hours/Low 1 hour/325° F
4 hours/High 2 hours/325° F
3 hours/Low 45 min./325° F
3 hours/High 1 1/2 hours/325° F
2 hours/Low 30 min./325° F
2 hours/High 1 hour/325° F
1 hour/Low 15 min./325° F
1 hour/High 30 min./325° F

pork_and_zucchini_stew_hr

Quick Cooking Pork and Vegetable Stew Italiano

4 servings

Ingredients

  • 3 tablespoons flour
  • 1/2 teaspoon salt
  • 1/2 teaspoon fresh ground black pepper
  • 1 1/2 lbs boneless pork loin cut into 3/4-inch cubes
  • 2 tablespoons olive oil, divided
  • 1/2 onion, medium, chopped
  • 2 stalks celery, thinly sliced
  • 1 green bell pepper, chopped
  • 2 cups fresh mushrooms, sliced
  • 1 tablespoon chopped garlic
  • 2 medium zucchinis, halved lengthwise, cut into 1/2-inch slices
  • 1 cup canned diced Italian tomatoes
  • 14 1/2 oz canned low sodium chicken broth
  • 1 tablespoon fresh basil , torn
  • 2 teaspoons fresh oregano, chopped

Directions

Combine flour, salt and pepper in a plastic bag. Add pork pieces and shake to coat. Set aside.

Heat 1 tablespoon oil in a Dutch Oven over medium-high heat. Add onion, celery, green pepper and mushrooms. Sauté for 5 minutes, until vegetables are softened. Add garlic and sauté for another 30 seconds. Transfer vegetables to a bowl and set aside.

Heat remaining oil over medium-high heat. Sauté pork on all sides, until golden brown, about 5 minutes.

Return sautéed vegetables to the pot. Add zucchini, tomatoes and broth and bring to a boil. Reduce heat and simmer 10 minutes, until pork is tender. Stir in basil and oregano, season with salt and pepper and serve.

italian-vegetable-stew1-940x600

Italian Vegetable Stew

6 servings

Ingredients

  • Half of a 1-lb. loaf sourdough bread, torn into 2” pieces (about 6 cups)
  • 1 bunch collard greens, center ribs and stems removed
  • 1 bunch Tuscan or other kale, center ribs and stems removed
  • Kosher salt
  • 2 tablespoons olive oil, divided, plus more for serving
  • 2 medium carrots, peeled, finely chopped
  • 2 celery stalks, finely chopped
  • 1 leek, white and pale-green parts only, chopped
  • 4 cloves garlic cloves, chopped
  • ½ teaspoon crushed red pepper flakes
  • 1 28-oz can diced Italian tomatoes
  • 8 cups low-sodium vegetable broth
  • 3 15-oz. cans cannellini (white kidney) beans, drained and rinsed
  • 4 sprigs thyme
  • 1 sprig marjoram or oregano
  • 1 bay leaf
  • Freshly ground black pepper
  • Shaved Parmesan (for serving

Directions

Scatter bread on a rimmed baking sheet in a single layer. Let stand at room temperature to slightly dry out, about 2 hours.

Cook greens separately in a large pot (Dutch Oven) of boiling salted water until slightly softened, about 3 minutes per batch. Cool. Squeeze out excess water; roughly chop. Set aside.

In the empty pot heat 2 tablespoons oil over medium heat. Add carrots, celery and leek; stir often until softened, 8–10 minutes.

Add garlic and red pepper flakes. Cook, stirring until fragrant, about 1 minute. Add tomatoes, broth, beans, thyme, marjoram, bay leaf and reserved greens; season with salt and pepper.

Bring to a boil, reduce heat and simmer until flavors meld and soup thickens slightly, 40–50 minutes. Discard herb sprigs and bay leaf.

Just before serving, gently stir bread into the soup. Divide among bowls, top with Parmesan and drizzle with oil.

DO AHEAD: Stew can be made 2 days ahead. Let cool slightly; chill until cold. Cover and keep chilled. Reheat before continuing. Store bread airtight at room temperature.

628x471

Spicy Cioppino

For 2

Ingredients

  • 6 fingerling potatoes, quartered
  • 2 tablespoons extra-virgin olive oil, divided
  • 3 tablespoons flour
  • 1 small sweet onion, sliced
  • 1 jalapeno, minced
  • 2 garlic, minced
  • 1/2 teaspoon each dried oregano and basil
  • 1 teaspoon hot paprika (or half cayenne and half smoked paprika)
  • 1 teaspoon Old Bay seasoning
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1/2 cup dry white wine
  • 1/2 cup clam juice
  • 1/2 cup heavy cream
  • 2 fresh plum tomatoes seeded and finely diced
  • 1 white fish fillet (cod, halibut, grouper) diced (about 8 ounces)
  • 6 sea scallops and 6 peeled shrimp, patted dry 
  • 6 mussels and 6 small clams
  • 2 tablespoons capers, rinsed
  • 2 tablespoon minced fresh parsley and/or basil
  • Sourdough bread

Directions

Place potatoes in a Dutch Oven, cover with water and bring to a boil over high heat. Reduce heat and simmer until tender, 8-10 minutes. Drain and set aside.

Add 1 tablespoon oil onion, garlic and jalapeno to the pan and stir to coat. Reduce heat to medium-low and cook, stirring often, until vegetables soften, about 4- 5 minutes.

Increase heat to medium-high, add seasonings, salt and pepper, wine, clam juice and tomatoes; bring to a simmer. Reduce heat to maintain a simmer and cook, stirring often, for 6 to 8 minutes.

Add the clams and mussels and cook until the shellfish open.

Season fish, shrimp and scallops with salt and pepper. Add the fish, shrimp and scallops, cooked potatoes, cream and capers to the pot, return to a simmer and cook until heated through and white fish is cooked, about 2-3 minutes. Garnish with parsley, if desired. Serve with sourdough bread.

1201se-cf-italian-beef-stew-m

Italian Beef Stew

8 servings

Ingredients

  • 2 tablespoons plus 1 teaspoon olive oil, divided
  • 1 1/2 cups chopped onion
  • 1/2 cup chopped carrot
  • 1 tablespoon minced garlic
  • 1/4 cup all-purpose flour
  • 2 pounds boneless chuck roast, trimmed and cut into cubes
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon black pepper
  • 1 cup dry red wine
  • 4 cups diced Italian tomatoes
  • 1 1/2 cups lower-sodium beef broth
  • 1/2 cup water
  • 2 teaspoons chopped fresh oregano
  • 2 teaspoons chopped fresh thyme
  • 1 bay leaf
  • 8-ounce package whole cremini mushrooms, quartered
  • 3/4 cup (1/4-inch-thick) slices carrot
  • 2 tablespoons chopped fresh basil
  • 1 tablespoon chopped parsley

Directions

Heat 1 tablespoon oil in a Dutch Oven.

Place 1/4 cup flour in a shallow dish. Sprinkle beef with 1/2 teaspoon salt and pepper and dredge in the flour.

Add half the beef to the pan; sauté 6 minutes, browning on all sides. Remove from the pan to a bowl. Repeat procedure with oil and beef.

Add the remaining 1 teaspoon oil to the pan. Add onion and chopped carrot; sauté 8 minutes, stirring occasionally. Add garlic; sauté for 45 seconds, stirring constantly.

Add wine to the pan and bring to a boil, scraping bottom of the pan (about 5 minutes). Return meat to the pan. Add tomatoes and the next 6 ingredients; bring to a boil. Cover, reduce heat, and simmer for 45 minutes, stirring occasionally.

Uncover and stir in sliced carrot. Simmer, uncovered, for 1 hour or until meat is very tender, stirring occasionally. Discard bay leaf. Stir in remaining 1/4 teaspoon salt, basil and parsley.

chickpea-stew-646

Chickpea and Chicken Stew

Ingredients

  • 2 tablespoons olive oil
  • 2 skinless, boneless chicken thighs, sliced into ½ inch thick lengths
  • Kosher salt
  • 3 large garlic cloves, minced
  • 1 teaspoon dried oregano
  • 2 tablespoons tomato paste
  • 3/4 teaspoon crushed red pepper flakes
  • 2 bay leaves
  • 2 15-ounce cans chickpeas, rinsed, drained
  • 1/2 cup diced, drained roasted red peppers from a jar
  • 2 tablespoons fresh lemon juice
  • 2 cups 1′ cubes country-style bread
  • 3 tablespoons coarsely chopped flat-leaf parsley

Directions

Heat 2 tablespoons oil in a Dutch Oven over medium-high heat. Season chicken with salt; add to the pot and cook, turning once, until browned, about 8 minutes. Transfer to a plate.

Reduce heat to low and add garlic and cook, stirring often, until fragrant, 30–60 seconds. Add oregano, tomato paste and red pepper flakes; stir until a smooth paste forms, about 1 minute. Add reserved, browned chicken with any accumulated juices, along with bay leaves and 4 cups water. Scrape up any browned bits. Bring to a boil; reduce heat to medium-low and simmer, uncovered, occasionally stirring, until chicken is tender, about 10-12 minutes.

Add chickpeas to the pot; bring to a simmer and cook for 5 minutes. Add diced red peppers. Stir in lemon juice; simmer for 1 minute. Season with salt and more lemon juice, if desired. Divide bread cubes among bowls. Ladle stew over. Garnish with parsley.

 


Food52

There are plenty of fall weather produce that you can make into delicious salads.

What’s Fresh Now

Apples

Apples are plentiful during the autumn months. For salads, choose varieties that are sweet and crisp. Popular salad apples include Red Delicious, Fuji and Winesap. Buy firm apples that smell fresh and have smooth skins.

Pears

It’s also the time of year to sample all types of pears. Select those with even color and a slight blush. Be careful when handling pears because they are delicate and bruise easily. Although there are thousands of known pear varieties in the world, there are a handful, recognized especially for their superb flavor and fresh eating qualities:  Bartlett, Anjou, Bosc and Comice.

Tip: To keep pear slices from browning, sprinkle them with lemon juice and place them in a water bath–or serve them immediately after slicing.

Grapes

Grapes are harvested when sweet and ripe, so look for plump clusters that are firmly attached to green stems. Once at home, refrigerate grapes until ready to use and then rinse with cold water, halve them and toss them in your favorite salad.

Fennel

Fennel is available from fall through spring and adds a hint of fresh sweet licorice flavor to any salad. This aromatic vegetable is pale green with a celery-like stem and feathery foliage. Its root base and stems can be treated like a vegetable and baked, braised or sliced and eaten raw in salads. The green tops can be used as a garnish or snipped like dill to enhance many recipes. Fennel’s licorice-like flavor is sweeter and more delicate than anise and, when cooked, becomes even lighter and softer than in its raw state.

Cabbage

Some of the best heads of cabbage for salads are the crinkled-leaf “Savoy” types, also sold as Napa, January King or Wivoy cabbage. These are thin-leafed, tender and mild tasting cabbages. When choosing a head of cabbage, look for fresh, crisp leaves that are firmly packed; the head should feel heavy for its size.

Cauliflower and Broccoli

When buying cauliflower, select one that is white or creamy white in color, firm and heavy. Cauliflower may be stored for up to one week in a plastic bag in the refrigerator. Keep it dry and any brownish colored portions may be trimmed away before cooking. I have had great success with wrapping the cauliflower in white paper towels before putting it into a ziplock plastic bag.

When shopping for broccoli, look for leaves and stems with dark green heads. Look for tender, young stalks that are firm with compact buds in the head. Yellow flowers in the buds or very rough bumpy heads may indicate the broccoli is past its prime.

Spinach and Kale

When buying greens, make sure they are very fresh. Look for vibrant dark green leaves that are crisp and full, not wilted or yellowish. Go organic when possible. Non-organic spinach, kale and collards are high in pesticides. Certain vegetables are worth buying organic and greens are one of them.

Spaghetti Squash

Look for spaghetti squash with a firm, dry rind, free of soft spots and cracks. Squash should be heavy for its size  with a firm, dry, rounded stem, which helps keep out bacteria. Store squash in a cool, dry place (preferably 55 to 60 degrees Fahrenheit) up to 3 months. Refrigeration will make the squash spoil quickly, but squash can be stored in the refrigerator 1-2 weeks.

fallsalad1

Spaghetti-Squash Salad

Ingredients

  • 1 (4-pound) spaghetti squash, halved lengthwise and seeds scraped
  • 1 cup sliced almonds, 3 ounces
  • 1/2 cup chopped pitted green olives, such as Cerignola
  • 1/2 cup thinly sliced scallion whites
  • 1/2 teaspoon finely grated lemon zest
  • 3 tablespoons fresh lemon juice
  • 1/4 cup extra virgin olive oil
  • 2 ounces Greek feta cheese, crumbled (1/4 cup)
  • Kosher salt and freshly ground white pepper

Directions

Preheat the oven to 350°F.

Bring a large pot of water to a boil. Add the spaghetti squash and cook until it is al dente, about 12 minutes; drain. Place the spaghetti squash halves cut side down on a rack and let cool for 15 minutes.

Meanwhile, spread the sliced almonds on a pie plate and toast them in the oven for about 7 minutes, until lightly golden. In a food processor, combine the chopped olives with the sliced scallions, lemon zest, lemon juice, and olive oil and pulse until finely chopped.

Working over a medium bowl and using a fork, scrape the spaghetti squash into the bowl, separating the strands. Add the dressing along with the crumbled feta and toasted almonds and season with salt and white pepper. Toss the spaghetti squash salad and serve warm.

Spinach Salad with Smoked Chicken:: Apple:: Walnuts:: and Bacon

Spinach, Chicken, Apple, Walnut and Bacon Salad

Ingredients

  • 3/4 cup walnuts, chopped
  • 1/4 pound sliced bacon
  • 4 tablespoons red-wine vinegar
  • 2 teaspoons Dijon mustard
  • 3/4 teaspoon salt
  • 1/2 teaspoon fresh-ground black pepper
  • 2/3 cup extra virgin olive oil
  • 3/4 pound cooked and sliced boneless chicken breast
  • 1 pound spinach, stems removed, leaves washed (about 9 cups)
  • 1/2 red onion, thinly sliced
  • 1 tart apple, such as Granny Smith, peeled, cored, and cut into 1/2-inch pieces

Directions

Heat the oven to 350F°. Toast the walnuts until golden brown on a cookie sheet, about 8 minutes. Let cool.

In a large frying pan, cook the bacon until it is crisp. Drain the bacon on paper towels and then crumble it.

In a mixing bowl, whisk the vinegar with the mustard, salt and pepper. Whisk in the oil.

In a large bowl, combine 4 tablespoons of the dressing with the chicken. Let sit for about 5 minutes so that the chicken absorbs the dressing. Add the walnuts, bacon, spinach, onion, apple and about half of the remaining dressing and toss. Pass the remaining dressing to add to the salad, if needed.

fallsalad3

Seafood Cabbage Salad

Ingredients

  • 2 1/2 cups shredded green cabbage
  • 1 cup shredded red cabbage
  • 1 head fresh broccoli
  • 1 green bell pepper, thinly sliced
  • 1 red bell pepper, sliced
  • 1 pound crabmeat or shrimp, coarsely chopped
  • 3/4 cup light mayonnaise
  • 1/4 cup lemon juice
  • 2 tablespoons honey
  • 3 tablespoons white wine vinegar
  • 1 clove crushed garlic
  • 1 1/2 teaspoons Worcestershire sauce
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon cayenne pepper

Directions

Cut the florets off the head of broccoli and reserve the stalks for another recipe, such as soup. Cut the florets into small pieces

In a small bowl, whisk together mayonnaise, lemon juice, honey, white wine vinegar, garlic, Worcestershire sauce, salt. black pepper and cayenne.

In a large bowl, combine cabbage, broccoli, bell peppers, and crab. Toss mixture with dressing. Cover, and refrigerate until ready to serve.

fallsalad4

Apple and Zucchini Salad

Ingredients

  • 1/3 cup extra virgin olive oil
  • 2 tablespoons white wine vinegar
  • 1 tablespoon lemon juice
  • 1 teaspoon honey
  • 1 teaspoon dried basil
  • 3/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 2 large Red Delicious apples, diced
  • 1 large Granny Smith apple, diced
  • 1 green or red bell pepper, cut into thin strips
  • 2 small zucchini, thinly sliced
  • 2 cucumbers, peeled and thinly sliced
  • Leaf lettuce

Directions

Combine oil and next 6 ingredients in a jar; cover tightly and shake vigorously.

Combine apples, bell pepper, zucchini and cucumber in a salad bowl; toss with dressing. Serve on individual lettuce-lined serving plates.

Fennel, Pear and Walnut Salad with Soy Cheese

Fennel, Pear and Walnut Salad

Ingredients

  • 1 fennel bulb, thinly sliced or shaved
  • 2 pears, thinly sliced or shaved
  • 1/3 cup walnuts, chopped and toasted
  • Small chunk Parmigiano-Reggiano cheese, shaved

For the dressing

  • 3 tablespoons walnut oil
  • 2 tablespoons white balsamic vinegar
  • 1 tablespoon lemon juice
  • 2 tablespoons agave syrup or honey
  • Pinch salt
  • Pinch white pepper
  • 1/2 teaspoon freshly ground fennel seeds

Directions

To make the dressing:

Combine the walnut oil, balsamic vinegar, lemon juice and agave syrup in a small bowl and mix well. Add the fennel seeds, salt and pepper. Whisk to blend well. Taste and season according to your preference for salt and pepper

Slice the core off the bottom of the fennel. Cut the fennel bulb in half, and slice very thinly or shave using a mandolin.

If your pears are organic, you can leave the skin on, if desired, otherwise, peel the pears then slice thinly.

Mix the pears and fennel slices together and mix in half of the dressing to coat the ingredients evenly and retard discoloration.

Divide the salad onto four individual plates. Sprinkle the toasted walnuts and shaved cheese on top of the salad.

Serve the salad with the remaining dressing on the side.


Football7

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

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

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

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

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

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

Pistachios or peanuts in their shells slows down the eating.

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

Cut-up fruit.

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

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

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

football8

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

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

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

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

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

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

Here are some healthy recipes for your game day fun.

football

Barbecue Spice Roasted Chickpeas

Ingredients

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

Directions

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

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

football1

Caramel Popcorn

Ingredients

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

Directions

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

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

football2

Italian Parmesan Pretzels

Ingredients

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

Directions

Line a baking sheet with parchment paper; set aside.

Divide dough into 10 equal portions.

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

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

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

Preheat oven to 400 degrees F.

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

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

football3

Yogurt Fruit Dip

Ingredients

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

Directions

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

football4

Grilled Shrimp with Red Pepper Dip

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

Ingredients

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

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

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

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

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

football6

Smoky Chili

Ingredients

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

Directions

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

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

football5

Healthy Turkey Meatball Subs

Meatballs

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

Directions

Make the marinara sauce.

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

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

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

Add the baked meatballs to the marinara sauce and heat.

To make the sandwiches:

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

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

Marinara Sauce

Ingredients

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

Directions

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

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



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