Healthy Italian Cooking at Home

Category Archives: tuna

FESTIVAL-OF-JOY By Leonid Afremov

FESTIVAL-OF-JOY By Leonid Afremov

Fresh seasonal produce and temperatures above normal are reasons to fix a satisfying salad for dinner. Most greens are great sources of folate and of vitamin C, which promotes healthy skin and a healthy immune system. Popular salad additions, such as tomatoes, carrots, cucumbers and bell peppers, provide an abundance of vitamins.

Most people think of salads as a first course or a side dish served with dinner. However, by adding some great toppings like grilled steak, poached chicken, boiled eggs or cold shrimp you can take any salad and turn it into a meal. Moreover, salad doesn’t always have to be about leafy greens either — many are made with beans or grains like quinoa, bulgur, barley or farro. You can vary a salad’s flavor by changing the dressing or vinaigrette. Add some crunch to your salads by adding some fresh, raw sweet corn cut off the cob, or toasted nuts or homemade croutons. Now you have a great dinner.


Steak Salad with Blue Cheese

Serves 4


  • 1 teaspoon Worcestershire sauce
  • 1/4 cup plus 2 teaspoons extra-virgin olive oil
  • 1 lb. flank or skirt steak, trimmed and cut in half
  • 4 teaspoons sherry vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey
  • 1/2 teaspoon minced garlic
  • Kosher salt and freshly ground black pepper
  • 1 medium red onion, sliced crosswise in 1/4-inch-thick rounds
  • 6 oz. baby greens (6 packed cups)
  • 1 cup cherry tomatoes, halved
  • 3 oz. blue cheese, crumbled (about 3/4 cup)


Heat a large grill pan over medium-high heat or prepare a medium-high (400°F) gas or charcoal grill fire. Oil the grill grates.

In a baking dish just large enough to hold the steak, combine the Worcestershire sauce and 2 teaspoons olive oil.

Add the steak and turn to coat both sides.

Combine the vinegar, mustard, honey, garlic, 1/2 teaspoon salt and several grinds of black pepper in a small bowl. Slowly whisk in the 1/4 cup olive oil.

Season the steak with salt and pepper and grill, turning once, 3 to 5 minutes total for medium rare. Transfer the steak to a cutting board, tent with foil, and let rest 5 minutes.

Toss the greens, onions and tomatoes with just enough of the vinaigrette to coat lightly and divide the mixture among 4 serving plates.

Slice the steak across the grain and arrange both over the greens. Sprinkle the blue cheese over the salad, drizzle with additional dressing and serve.


Italian Rice Salad

6 servings


  • Garlic Vinaigrette (recipe below)
  • 3 cups cooked, slightly warm basmati rice (directions below)
  • 1 cup chopped red, green and/or orange sweet bell pepper
  • One 6 ounce jar quartered marinated artichoke hearts, drained
  • 1/3 cup chopped red onion
  • 1/4 cup pitted olives, halved
  • 2 tablespoons drained capers
  • Mixed salad greens, mesclun or torn romaine
  • Fresh basil leaves


Prepare the Garlic Vinaigrette; set aside.

To cook the rice:

Place 1 cup uncooked basmati or long grain white rice in a fine mesh sieve. Run cool water over the rice for several minutes; drain well.

In a medium saucepan, bring 2 cups water to boiling. Slowly add the rice and return to boiling; reduce heat. Simmer, covered, for 15 to 20 minutes or until the liquid is absorbed and the rice is tender. Remove from the heat and let cool about 15 minutes. Makes 3 cups.

In a large bowl, combine rice, bell pepper, artichokes, red onion, olives and capers. Stir vinaigrette and drizzle over the rice mixture; toss gently to coat.

Cover and chill for at least 1 hour or up to 24 hours. Serve rice salad on a bed of salad greens and garnish with basil.

Garlic Vinaigrette


  • 1/2 cup extra virgin olive oil
  • 1/3 cup snipped fresh Italian (flat-leaf) parsley
  • 1/4 cup white wine vinegar
  • 1 teaspoon sea salt
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon snipped fresh basil
  • 1 teaspoon snipped fresh oregano
  • 2 cloves garlic, minced


In a small bowl, whisk together oil, parsley, vinegar, sea salt, black pepper, basil, oregano and garlic. Makes about 3/4 cup.


Asparagus and Shrimp Salad

4 servings


  • 1 pound fresh or frozen medium shrimp, peeled and deveined
  • 1/2 teaspoon finely shredded orange peel
  • 2 tablespoons orange juice plus 1/3 cup
  • 1 pound fresh asparagus, trimmed
  • 3-4 oranges
  • 1 tablespoon olive oil
  • 1 tablespoon white wine vinegar
  • 1 clove garlic, minced
  • 1 teaspoon chopped fresh oregano
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 6 cups torn mixed salad greens
  • 2 oz. sliced prosciutto
  • 1/4 cup sliced green onions


Remove a 1/2 teaspoon of zest from one of the oranges. Peel oranges. Working over a bowl, cut oranges into sections and dice them; reserve 2 tablespoons and 1/3 cup of the juice. (If necessary, add additional orange juice to make the 1/3 cup.)

In a large saucepan, bring 4 cups water to boiling. Add shrimp; reduce heat. Simmer, uncovered, for 1 to 2 minutes or until shrimp are opaque. Drain in colander. Rinse with cold water; drain again and pat dry with paper towels. Transfer shrimp to a bowl. Add orange peel and the 2 tablespoons orange juice; toss gently to coat.

In a covered medium saucepan, cook asparagus in a small amount of boiling water for 4 to 6 minutes or until crisp-tender. Drain in colander. Rinse with cold water; drain again and pat dry with paper towels.

In a small bowl, whisk together the 1/3 cup orange juice, the oil, vinegar, garlic, oregano, salt and pepper.

In a large bowl, combine shrimp, asparagus, diced oranges, prosciutto, greens and green onions. Pour dressing over all; toss gently to coat. Serve immediately.


Mediterranean Chicken Salad

4 servings


  • Lemon Dressing, recipe below
  • 12 ounces chicken tenders
  • 8 cups mixed baby greens
  • One 16 ounce jar pickled mixed vegetables (giardiniera), drained and blotted dry with paper towels
  • 1/2 cup pitted kalamata olives, halved
  • 1/2 cup crumbled feta cheese
  • 1 cup homemade croutons (directions below)


For the croutons:

Preheat the oven to 350 degrees F (175 degrees C).

Remove crusts from 2-3 hearty country bread slices. Brush bread on both sides with olive oil. Cut bread slices up into small cubes.

Bake at 350 degrees F (175 degrees C) for 15 minutes or until browned. Let cool.

Brush 2-3 tablespoons of the dressing on the chicken tenders. Lightly sprinkle with black pepper.

Heat a grill pan over medium high heat; add chicken. Reduce heat to medium. Cook 5 to 7 minutes, turning once or until no pink remains. Slice chicken tenders in bite-size chunks.

In a salad bowl toss together the greens, chicken, giardiniera, olives, feta cheese and remaining dressing. Top with croutons and serve.

Lemon Dressing

3/4 cup


  • 1 large clove of garlic, squeezed through a garlic press
  • 1 teaspoon dried oregano
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon coarse ground black pepper
  • 1/4 cup freshly squeezed lemon juice
  • 1/2 cup extra virgin olive oil


Mix together the ingredients and set aside.


Pasta Salad with Tuna and Summer Vegetables

6 main-dish servings


  • Salt and pepper
  • 1 lb. campanelle or fusilli pasta
  • 2 medium zucchini
  • 1 medium yellow squash
  • 1 pint cherry or grape tomatoes
  • 1/4 cup pitted Kalamata olives
  • 1/4 cup fresh flat-leaf parsley leaves
  • 3 tablespoons red wine vinegar
  • 1/4 cup extra-virgin olive oil
  • 1 clove garlic
  • 2 large cans or pouches of tuna in water


Heat a large covered pan of salted water to boiling on high. Add pasta; cook al dente.

Trim zucchini and squash, cut into quarters lengthwise, then cut into thin slices crosswise. Slice tomatoes in half. Slice olives in half and finely chop parsley.

In a large serving bowl, whisk vinegar, oil, garlic, 1/4 teaspoon salt and 1/4 teaspoon freshly ground black pepper; stir in tomatoes.

Drain pasta well. Add to the tomato mixture along with the tuna, zucchini, squash, olives and parsley. Toss until well mixed. Chill before serving.


What do you do when it is getting close to dinner time but you just don’t feel like cooking? Maybe it has been a week of very hot weather or you had a tough day at work. Canned foods, deli ingredients, frozen fully cooked meat, such as chicken breasts, turkey cutlets, cooked shrimp and fresh summer produce can all be used to make excellent no-cook meals.

Of course, there are always salads and adding a few new ingredients will make them exciting again. Going a step further in using summer’s fresh produce means making gazpacho or other chilled soups — very refreshing plus easy to make.  Don’t forget about other raw foods as well. This is an ideal time to explore all the ways you can avoid heating up the kitchen.

Here are some ideas on what to fix on those days without heading to the nearest fast food restaurant.


Tuna-Nectarine Salad with Pita

4 servings


  • 1/2 cup plain fat-free Greek yogurt
  • 3 tablespoons low-fat buttermilk
  • 2 tablespoons mayonnaise
  • 1/4 teaspoon garlic powder
  • 2 tablespoons snipped fresh chives
  • 12 oz canned tuna in water, drained
  • 4 ripe, yet firm, nectarines or peaches, pitted and diced
  • 1/4 cup chopped, toasted pecans
  • 2 whole pita breads, quartered


In a bowl whisk together Greek yogurt, buttermilk, mayonnaise and garlic powder until smooth. Stir in chives.

Add tuna and nectarines to the yogurt mixture; toss gently to combine. Spoon tuna mixture onto salad plates; sprinkle with pecans. Serve with pita bread.


Cucumber Soup With Prosciutto Sandwiches

4 servings


  • 2 1/2 cups peeled, seeded, and chopped cucumber (about 2 medium)
  • 2 cups buttermilk
  • 1 cup plain fat-free Greek yogurt
  • 1/3 cup chopped shallot
  • 1/4 cup fresh chives or basil, plus extra for garnish
  • 2 cloves garlic, minced
  • 1/4 teaspoon crushed red pepper
  • 1/4 teaspoon lemon-pepper seasoning
  • 2 tablespoons white balsamic vinegar
  • 4 slices Italian country bread
  • 1-2 tablespoons extra virgin olive oil
  • 4 ounces thinly sliced prosciutto


In a food processor combine 1 1/2 cups of the cucumber, the buttermilk, yogurt, shallot, garlic, crushed red pepper and lemon-pepper seasoning. Cover and process until mixture is smooth.

Transfer to a large bowl. Stir in the chives, balsamic vinegar and the remaining 1 cup cucumber.

Chill until serving time.

Ladle into soup bowls and garnish with chives or basil.

Drizzle bread with olive oil and top with the prosciutto, dividing evenly. Serve sandwiches with the soup.


Crab  Rolls

Serves 4


  • 1/2 pound lump crab meat or chopped cooked shrimp, defrosted if frozen
  • 1/4 cup mayonnaise
  • 4 radishes, chopped
  • 1 stalk celery, chopped, plus 2 tablespoons celery leaves
  • 1/2 Granny Smith apple, cored and chopped
  • 2 tablespoons fresh lemon juice
  • Kosher salt and black pepper
  • 4 hot dog buns, split
  • Pickles and low salt sweet potato chips, for serving


In a medium bowl, combine the crab, mayonnaise, radishes, celery, celery leaves, apple, lemon juice, ½ teaspoon salt, and ¼ teaspoon pepper.

Dividing evenly, fill the buns with the crab mixture. Serve with the pickles and chips.


Roast Beef Salad

Serve with bread sticks.

Serves 4


  • 2 small heads Boston (tender) lettuce, torn into pieces
  • 12 ounces deli roast beef, sliced into thin strips
  • 1 large tomato, cut into wedges
  • 1/2 red onion, sliced
  • 4 ounces blue cheese, crumbled
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 2 teaspoons Dijon mustard
  • Kosher salt and black pepper


Divide the lettuce, roast beef, tomato, onion, and blue cheese among four salad bowls.

In a small bowl, whisk together the oil, vinegar, mustard, 1/2 teaspoon salt and 1/4 teaspoon pepper. Drizzle over the salad. Serve.


Antipasto Plate

Serve with with fresh seasonal fruit.

Serves 4


  • One 15-ounce can chickpeas, rinsed and drained
  • 1/2 cup chopped roasted red peppers
  • 1/4 cup chopped fresh flat-leaf parsley
  • 2 scallions, sliced
  • 3 tablespoons olive oil
  • Kosher salt and black pepper
  • 1/2 pound Provolone (or cheese of choice) cheese, sliced
  • 1/4 pound thinly sliced prosciutto
  • 1/2 cup mixed Italian olives
  • 1/2 small loaf Italian country bread


In a medium bowl, combine the chickpeas, roasted peppers, parsley, scallions, oil, ½ teaspoon salt, and ¼ teaspoon pepper.

Serve with the cheese, prosciutto, olives and bread.


Seasonal Fruit with Orange-Ricotta Cream

2 servings


  • 1/2 cup  ricotta cheese
  • 1/2 cup vanilla low-fat Greek yogurt
  • 1 tablespoon sugar
  • 1 tablespoon orange liqueur (such as Grand Marnier), optional
  • 1/2 teaspoon grated orange rind
  • 1/2 teaspoon vanilla extract
  • 1 cup quartered strawberries or whatever fruit is in season
  • 2 whole strawberries


Combine the first 6 ingredients in a blender; process until smooth. Spoon cheese mixture into a small bowl; cover and chill for 3 hours.

Spoon 1/2 cup quartered strawberries or other fruit into each of 2 small dessert dishes and top each with 2 tablespoons cheese mixture.

Garnish each serving with a whole strawberry or other fruit.


Thinking of grilling fish this weekend? Certain types of fish are trickier than others, but almost any type of seafood can be grilled — shellfish, whole fish, steaks and fillets. Meaty fish are ideal for grilling because they hold together well and are easy to handle. For salmon, use lower heat because salmon has a high fat content and the fat will melt and cause flare-ups if the heat is too high.

Delicate, flaky fish pose more of a challenge on the grill because they fall apart easily. A grill basket solves that problem because it encloses the fish on both sides. Just be sure to oil the grill basket or spray with nonstick spray to prevent the fish from sticking. If you do not have a basket, you can use a wide metal spatula for turning the fish.

Be sure to oil the grill grates well. Grilling times and temperatures will vary depending on the type of fish, its density or flakiness and its thickness. Meaty, dense fish (tuna, wahoo, mahi mahi, swordfish) will take longer to cook than lighter, flakier fish (cod, halibut). Start by cooking the fish over high heat, but if the fish is browning too fast, lower the heat to medium-high.


Grilled Shrimp Pitas

6 servings


  • 1 cup plain Greek yogurt
  • 4 ounces feta cheese, crumbled
  • 1/2 cucumber, peeled, halved and thinly sliced
  • 1 tablespoon lemon juice
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 2 tablespoons chopped fresh mint
  • 2 tablespoons chopped fresh oregano
  • 2 cloves garlic, finely chopped
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 1/2 pounds large shrimp, shelled and deveined
  • 6 pitas, about 6-inch diameter
  • 3 cups lettuce
  • Sliced red onion and plum tomatoes


For the Sauce

In a medium-size bowl, stir together yogurt, crumbled feta, cucumber and lemon juice. Cover and refrigerate until ready to use.

For the Shrimp

Combine olive oil, lemon juice, mint, oregano, garlic, salt and pepper in a large resealable plastic bag. Add shrimp, seal bag and shake to coat shrimp with marinade. Refrigerate for 15 minutes.

Heat gas grill to medium-high or prepare a charcoal grill with medium-hot coals. Lightly coat the grill rack with oil or nonstick cooking spray. Place shrimp in a grilling basket and grill for 3 minutes. Baste once with the remaining marinade. Turn shrimp and grill for an additional 2 to 3 minutes or until shrimp turn pink.

To serve, equally divide the lettuce, sauce and shrimp over each pita. Add onion and tomato.


Grilled Hazelnut Salmon

4 servings


  • 4 six-ounce skinless salmon fillets, about 1 inch thick
  • 1 tablespoon hazelnut oil
  • 1/3 cup finely ground hazelnuts
  • 2 tablespoons all-purpose flour
  • 1/2 teaspoon kosher salt, divided
  • 1/3 cup white balsamic vinegar
  • 1/4 cup hazelnut oil
  • 2 ½ cups arugula
  • 1 cup yellow or red tiny pear-shape or grape tomatoes, halved
  • 2 ounces Brie cheese, cubed
  • 3 tablespoons finely chopped chives


Rinse fish and pat dry with paper towels. Brush one side of the  fillets evenly with the 1 tablespoon hazelnut oil. In a 9-inch pie plate stir together ground hazelnuts, flour and 1/4 teaspoon of the salt. Dip the oil brushed side of the salmon in the nut mixture; coat well.

For a charcoal grill, arrange medium-hot coals around a drip pan. Place fish, coated sides up, on the greased grill rack over the pan. Cover and grill for 14 to 18 minutes or until fish begins to flake when tested with a fork. (For a gas grill, preheat grill. Reduce heat to medium. Adjust for indirect cooking. Place fish, coated sides up, on greased grill rack over the burner that is turned off. Grill as directed.)

For the dressing

In a small bowl combine vinegar and the remaining 1/4 teaspoon salt; whisk in the 1/4 cup hazelnut oil. Reserve 1/4 cup of the dressing; set aside. In a large bowl toss arugula, tomatoes, cheese and chives with the remaining dressing. Divide evenly among serving plates.

Add a grilled salmon fillet to each plate. Drizzle salmon with reserved dressing.


Tuna with Fruit Salsa

4 servings


  • Four 5 ounce tuna steaks, 1-inch thick
  • 2 fresh ripe peaches, halved and pitted
  • 2 tablespoons olive oil
  • Salt and cracked black pepper
  • 2 tablespoons apricot preserves
  • 1 tablespoon vinegar
  • 1/2 cup fresh raspberries
  • 3 green onions, thinly sliced


Lightly brush tuna steaks and peach halves with olive oil; sprinkle with salt and pepper.

Heat grill and oil the grates.

Grill tuna and peaches over medium-high heat for 5 minutes. Remove peaches; set aside to cool. Coarsely chop peaches.

Turn tuna and cook 6 to 7 minutes more or until it flakes easily when tested with a fork. Transfer tuna to a platter; cover to keep warm.

In a medium microwave-safe bowl heat apricot preserves on 100 percent power (high) for 15 seconds. Stir in vinegar; gently fold in raspberries and chopped peaches.

Serve fruit salsa with tuna steaks and sprinkle with green onions.


Mustard-Glazed Halibut Steaks

Save time and grill a vegetable or two alongside the fish.

4 servings


  • Four 4-5 ounce halibut (or any white fish) steaks, cut 1 inch thick
  • 2 tablespoons butter
  • 2 tablespoons lemon juice
  • 1 tablespoon Dijon mustard
  • 2 teaspoons finely snipped fresh basil


Pat fish dry with paper towels.

In small saucepan heat butter, lemon juice, mustard and basil over low heat until butter is melted. Brush both sides of the fish steaks with the mustard mixture.

For a gas grill: cook fish steaks on greased rack over medium for 8 to 12 minutes or just until fish begins to flake easily when tested with a fork, turning once and brushing occasionally with additional mustard mixture.

For a charcoal grill: arrange preheated coals around a drip pan in a covered grill. Heat to medium and place fish on the greased grill rack over the drip pan. Cover and grill for 8 to 12 minutes or just until fish begins to flake easily when tested with a fork, turning once and brushing occasionally with the mustard mixture.


Grilled Scallops With Salsa Verde

Choose scallops that are “dry” (not stored in liquid preservatives). Large sea scallops are better for the grill; small bay scallops could overcook before browning or fall through the grates. Make sure to coat them thoroughly in an oil based marinade before grilling, so they don’t stick to the grate.

Servings: 4


  • 2 tablespoons olive oil
  • 12 large sea scallops, side muscle removed
  • Kosher salt and freshly ground black pepper
  • 4 metal skewers
  • Salsa Verde, recipe below


Prepare grill for medium-high heat; oil grate. Mix scallops with oil and season with salt and pepper. Thread scallops on 4 metal skewers and place them on the grill, flat side down. Grill, turning occasionally, until lightly charred and just cooked through, about 2 minutes per side. Serve scallops with Salsa Verde.

Salsa Verde

This sauce is delicious with shellfish.


Makes About 1 Cup

  • Half a lemon, zested and juiced
  • 1 small shallot, finely chopped
  • 1 garlic clove, finely chopped
  • Kosher salt and freshly ground black pepper
  • 1 cup extra virgin olive oil
  • 3/4 cup finely chopped fresh parsley
  • 1/2 cup finely chopped fresh basil
  • 1/4 cup chopped fresh chives


Squeeze juice from the half lemon after the peel is removed and set aside. Combine the lemon zest, shallot and garlic in a medium bowl; season with salt and pepper. Let sit 5 minutes. Add oil, parsley, basil and chives. Stir in reserved lemon juice.


The key to making a delicious burger is to keep things simple. Many failed burgers are the result of overcomplicating the process. If you start with good-quality ingredients and apply basic grilling techniques, then you really don’t need to do much to turn out a delicious burger. Use high-quality ground meat (go for grass-fed beef, if you can; it has more flavor) that has some fat content (80 to 20 ratio of lean-to fat), which is needed to keep the burger moist and to enhance its flavor. Handle and cook the burgers with care. Other types of ground meat, particularly lean meats, like chicken or turkey, may need a few extra ingredients to achieve the same results.

When you’re forming burger patties, be gentle with your ground meat mixture. If you pack the meat too tightly, the density will make the patty seem tough. Form the burger into a round that is the same size as your bun (it will shrink as it cooks) and then very gently press the middle of the patty to form a small dent — this helps the patty retain an even thickness during the cooking process.

Salt can draw moisture out of the meat mixture, so don’t add it to the ground meat. Instead, season both sides of a burger just before cooking.

Medium heat is best when it comes to burgers; if you cook your burger at too high a temperature, it can cook unevenly.

Don’t be tempted to press on the burgers as they cook (since they won’t puff up as much in the center) and turn the burgers gently as they cook, so you don’t lose meat juices and flavor.

Here are some burger recipes to suit all tastes.burger1

The Perfect Burger

4 burgers


  • Oil for the grill
  • 1 1/2 pounds ground grass-fed beef (80-85 percent lean)
  • Coarse salt and freshly ground pepper
  • 4 slices sharp white cheddar cheese (4 ounces)
  • 4 sandwich rolls or buns
  • 1 beefsteak tomato, cut into 4 slices
  • 1/2 Vidalia onion, cut into 1/4-inch rings
  • 4 lettuce leaves, such as green-leaf, Boston or romaine
  • Ketchup, mayonnaise or mustard


Preheat grill to medium-high; brush grates with oil.

Gently form beef into four 1-inch-thick patties, about 4 inches in diameter. Make an indentation in the top of each patty. Generously season both sides with salt and pepper.

Grill burgers 3 minutes. Turn, top with cheese, and grill 3 minutes for medium-rare.

Toast rolls face-down on the grill until just lightly browned, about 30 seconds.

Sandwich burgers in rolls with tomato, onion, lettuce and condiments.


Chicken Burgers

4 burgers


  • 2 tablespoons olive oil
  • 1 small onion, finely chopped
  • 1/2 yellow or orange bell pepper, chopped
  • 1 celery stalk, finely chopped
  • Coarse salt and ground pepper
  • 1 pound ground chicken
  • 4 toasted hamburger buns
  • Lettuce, tomato and mayonnaise, for serving


In a large skillet, heat 1 tablespoon oil over medium. Add onion, bell pepper and celery; season with salt and pepper. Cook, stirring occasionally, until tender, 8 to 10 minutes. Transfer to a medium bowl; cool to room temperature.

Add chicken to vegetable mixture in the bowl. Mix to combine. Shape mixture into four 4-inch-wide patties. Brush burgers with remaining oil and sprinkle the burgers with 1/2 teaspoon salt and 1/4 teaspoon pepper.

Heat a grill to medium-high. Clean and lightly oil the grill.

Grill burgers until browned and cooked through, 6 to 8 minutes per side. Place chicken burgers on buns and top with lettuce, tomato and mayonnaise or sauce of choice.


Pork Burgers

4 burgers


  • 1 pound lean ground pork
  • 3/4 teaspoon fennel seeds
  • 1 tablespoon olive oil
  • 1 red bell pepper, cut into thin strips
  • 1 yellow bell pepper, cut into thin strips
  • 1 small yellow onion, thinly sliced
  • Coarse salt and ground pepper
  • 2 teaspoons red-wine vinegar
  • 4 slices fresh mozzarella
  • 4 toasted buns


Heat a grill to medium-high. Clean and lightly oil the grill. In a bowl, mix pork with fennel seeds. Form into 4 patties.

On a large piece of foil, combine oil, peppers and onion. Season with salt and pepper. Fold foil around the vegetables and crimp ends. Grill the foil packet until vegetables are crisp-tender, about 8 minutes.

Season patties with salt and pepper. Grill until cooked through, about 6 minutes per side.

In a medium bowl, mix the vegetables with vinegar. Top each patty with vegetables and a slice of mozzarella. Cover grill and cook until cheese is bubbling, about 1 minutes.

Serve burgers on toasted buns.


Tuna Burgers

6 burgers


  • 2 pounds fresh center-cut tuna
  • 1 large garlic clove, minced
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon toasted sesame oil
  • 1 anchovy fillet, minced
  • 2 tablespoons finely chopped fresh basil
  • 2 celery stalks, peeled to remove strings and minced
  • 1 1/2 teaspoons grated fresh ginger
  • 1 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 cup arugula
  • 6 buns
  • Condiments of choice: cheese, horseradish sauce, etc.


Cut tuna into 1/4-inch chunks with a very sharp knife, trimming away any dark parts. Coarsely chop tuna by hand until it begins to hold together. Transfer to a bowl over a bowl of ice.

Add garlic, olive oil, sesame oil, anchovy, basil, celery, ginger, salt and pepper; combine well. Chill for up to 6 hours until ready to cook.

Heat grill to medium high and oil the grill grates. Form tuna into 6 patties and place on the grill,  4 minutes per side for rare to 7 or 8 for well done.

Serve with arugula on toasted buns brushed with mayonnaise or other condiments.


Mediterranean Lamb Burgers

4 burgers


  • 1 1/2 pounds lean ground lamb
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • Olive oil
  • 4 hamburger buns
  • Feta cheese, crumbled
  • Kalamata olives, chopped


Heat a grill to medium-high and lightly oil the grill grates. In a medium bowl, mix lamb, cumin and coriander. Form into 4 patties.

Coat the burgers with olive oil and season with salt and pepper. Grill 4 minutes per side for medium-rare.

Serve burgers on buns with crumbled feta cheese and chopped olives.


Black Bean Veggie Burgers

These burgers are great if you are cooking for vegetarians and non-vegetarians. The meat burgers can go on one side of the grill and the bean burgers on foil can go on the other side of the grill. In order to keep veggie burgers from falling apart on the grill, make sure all the ingredients in the burger are thoroughly dry before combining them.

4 burgers


  • 1 (16 ounce) can black beans, drained and rinsed
  • 1/2 red bell pepper, cut into 1 inch pieces
  • 1/2 onion, cut into wedges
  • 3 cloves garlic, peeled
  • 1 egg
  • 1 tablespoon chili powder
  • 1 tablespoon cumin
  • 1 teaspoon hot sauce
  • 1 cup plain bread crumbs
  • Olive oil


Preheat an outdoor grill for high heat and lightly oil a sheet of aluminum foil.

Dry black beans well on paper towels. In a medium bowl, mash the black beans with a fork until thick and pasty.

In a food processor, finely chop bell pepper, onion and garlic. Place on paper towels to dry well.

Then stir into the mashed beans.

.In a small bowl, stir together the egg, chili powder, cumin and hot sauce.

Stir the egg mixture into the mashed beans. Mix in the bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
Place patties on oiled foil and grill about 8 minutes on each side.

'Mom slipped a healthy one in so it's kind of like playing hot dog roulette.'


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

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

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

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

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

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

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


Tuna-Stuffed Tomatoes

Serves: 4


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


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

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

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

Spoon tuna mixture into tomatoes and chill until serving time.


Orzo-Stuffed Peppers

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

Makes 4 servings


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


Preheat the oven to 400°F.

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

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

Add drained orzo and mix thoroughly.

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

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


Stuffed Portobellos

6 servings


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


Preheat oven to 350°F.

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

Combine beef with the remaining  ingredients in a medium bowl.

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

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

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

Sprinkle each cap with Parmesan cheese before serving.


Italian Sausage Stuffed Zucchini

Servings: 4


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


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

Chop the zucchini pulp.

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

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

Add the sausage mixture. Mix thoroughly.

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

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


Stuffed Onions

6 servings


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


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

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

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

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

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

In the drippings, saute the chopped onion until tender.

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

Stir in the breadcrumbs and parsley.


Add the bacon, salt, pepper and nutmeg.

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

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



Use in-season spring ingredients to create some healthier dinners this week. After a few weeks of holiday eating and chocolate candy, you may want to eat a bit lighter.

Dinner Menu 1



Shrimp with Easy Risotto

4 servings


  • 1 pound fresh or frozen large shrimp in shells or shelled
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 3 cloves garlic, minced
  • 1 teaspoon dried oregano, crushed
  • 1/4 teaspoon salt
  • 1 tablespoon butter
  • 1/3 cup chopped onion (1 small)
  • 2/3 cup uncooked Arborio rice
  • 1 14 1/2 ounce can reduced-sodium chicken broth
  • 1 cup frozen peas, thawed
  • 1/4 cup grated Parmesan cheese
  • Lemon wedges


Thaw shrimp, if frozen. Peel and devein shrimp if needed. Rinse shrimp; pat dry with paper towels.

Place shrimp in a resealable plastic bag set in a shallow dish.

For the marinade:

In a small bowl combine lemon juice, oil, garlic, oregano and salt. Pour marinade over shrimp. Seal bag; turn to coat shrimp. Marinate in the refrigerator while you prepare the risotto (15 to 25 minutes).

For the risotto:

In a medium saucepan heat butter over medium heat until melted. Add onion; cook about 5 minutes or until tender, stirring occasionally. Add rice. Cook and stir for 2 minutes more. Carefully stir in broth. Bring to boiling; reduce heat. Simmer, uncovered, for 15 minutes. Remove from the heat. Stir in peas. Let stand about 1 minute or until heated through. (Rice should be tender but slightly firm and creamy.) Stir in Parmesan cheese.

Cook shrimp in a skillet or on the grill as described below. Serve shrimp with risotto and lemon wedges.

SKILLET: Heat a 12-inch skillet over medium heat. Add shrimp and marinade to the skillet. Cook about 3 minutes or until shrimp are opaque, stirring frequently.

GRILL: Drain shrimp, reserving marinade. Thread shrimp onto metal skewers, leaving 1/4 inch between shrimp. Brush shrimp with the reserved marinade.

For a charcoal or gas grill, place kabobs on the grill rack directly over medium-high heat. Cover and grill for 4 to 6 minutes or until shrimp are opaque, turning once halfway through grilling.

Dinner Menu 2


Roasted Pork and Spring Vegetables

8 servings


  • 1 ½ pounds tiny new potatoes, halved
  • 1/4 cup snipped fresh rosemary
  • 1/4 cup olive oil
  • 6 cloves garlic, minced
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1-2 pound boneless pork top loin roast
  • 6 fresh baby artichokes or use thawed  frozen artichoke hearts, if you cannot find fresh
  • 1 tablespoon lemon juice
  • 2 cups whole baby carrots


Preheat oven to 350 degrees F.

Place potatoes in a large bowl.

In a small bowl combine rosemary, oil, garlic, salt and pepper. Pour half of the mixture over the potatoes; toss to coat.

Trim fat from meat. Place meat on a rack in a shallow roasting pan; spread the remaining oil mixture over the meat. Arrange potatoes around the meat. Roast for 35 minutes.

Meanwhile, wash artichokes if using fresh; trim stems and remove loose outer leaves. Cut 1/2 inch off the top of each artichoke. Cut each artichoke lengthwise into quarters. Place quartered artichokes in a medium bowl; toss with lemon juice.

In a covered large saucepan cook artichokes and carrots in boiling, lightly salted water for 10 minutes; drain.

Add artichokes and carrots to the roasting pan, stirring to combine with potatoes. Roast for 15 to 35 minutes more or until a meat thermometer registers 150 degrees F and vegetables are tender, stirring vegetables occasionally.

Remove from the oven. Cover meat and vegetables with foil; let stand for 10 minutes before slicing meat.

Dinner Menu 3


Creamy Carrot Soup

4 servings


  • 2 tablespoons butter
  • 1 medium onion, chopped
  • 1 pound carrots, peeled and chopped (about 3 cups)
  • 1/2 cup rice
  • 2 ½ cups reduced-sodium chicken or vegetable stock or broth
  • 1/2 teaspoon salt
  • 1 ¼ cups milk
  • 1/2 cup creme fraiche or sour cream
  • 3 green onions, finely chopped
  • 2 tablespoons finely chopped fresh dillweed
  • Paprika and coarse salt


In a 3 to 4 quart pot melt butter over medium heat. Add onion; cook for 10 minutes until tender. Add the carrots, rice, stock and salt. Bring to boiling over high heat. Reduce heat to low. Cook, covered, for 35 minutes until rice and carrots are very tender. Cool slightly.

Using a handheld immersion blender, process the mixture in the pan until completely smooth. Whisk in milk and creme fraiche.

Heat and stir over low heat. For a thinner texture, stir in additional milk. To serve, sprinkle with green onion, dillweed, paprika and coarse salt, if desired.


White Bean Tuna Salad

4 servings


  • 1-15 ounce can cannellini beans, rinsed and drained
  • 2-5 ounce cans tuna packed in water, drained
  • 2 cups lightly packed arugula or spinach
  • 1/2 small red onion, thinly sliced
  • 1/4 cup fresh flat-leaf Italian parsley, chopped
  • 1/4 cup red wine vinegar
  • 3 tablespoons extra virgin olive oil
  • 1/2 teaspoon dried leaf oregano, crushed
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/2 lemon
  • Crusty Italian bread, sliced and toasted


In a large bowl combine beans, tuna, arugula, red onion and parsley.

For the dressing:

In a screw-top jar combine vinegar, oil, oregano, salt and pepper. Shake well to combine.

Pour dressing over tuna mixture; toss gently to combine. Squeeze juice from half of a lemon over the salad. Serve with toasted bread.

Dinner Menu 4


Oregano Chicken and Peppers

4 servings


  • 1 ½ pounds bone-in meaty chicken pieces (breasts and thighs), skinned
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 1 lemon, thinly sliced into rounds
  • 1 large tomato, peeled and chopped (3/4 cup)
  • 1/2 cup pitted kalamata olives
  • 1/4 cup chopped onion
  • 1/4 cup snipped fresh parsley
  • 1 teaspoon dried oregano, crushed
  • 1/8 teaspoon ground red pepper (cayenne)
  • 1/4 cup dry white wine
  • 3/4 cup chicken broth
  • 1 medium green sweet pepper, cut into thin strips
  • 1 medium red sweet pepper, cut into thin strips
  • 8 oz thin spaghetti


Sprinkle chicken with salt and pepper. Heat the oil in a deep skillet with a cover. Cook chicken over medium heat about 15 minutes or until light brown, turning once. Reduce heat.

Scatter the garlic, half of the lemon slices, half of the tomato, the olives, onion, parsley and oregano over chicken pieces in the skillet. Sprinkle with ground red pepper. Add the wine and the chicken broth. Simmer, covered, for 15 minutes.

Add the remaining tomato and the bell peppers. Cook, covered, for 5 to 10 minutes more or until sweet peppers are crisp-tender and chicken is tender and no longer pink.

Cook the pasta to the al dente stage. Drain and place on a serving platter.Place the the chicken on top of the spaghetti and pour the peppers and sauce over the chicken. Garnish with remaining lemon slices.

Dinner Menu 5


Avocado and Asparagus Egg Sandwiches

Serves 4


  • 8 ounces fresh asparagus spears, trimmed
  • Boiling water
  • 1 avocado, halved, seeded, peeled, and chopped
  • 1 teaspoon lime juice
  • 4 eggs
  • 1/4 cup water
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2 tablespoons butter
  • 4 large slices country-style white or whole grain bread
  • 8 slices bacon, crisp cooked


Place asparagus spears in a single layer in a shallow baking pan. Pour enough boiling water over the asparagus to cover. Let stand for 10 to 12 minutes or until bright colored and crisp-tender. Drain. Finely chop three of the asparagus spears; set aside.

In a small bowl use a fork to mash the avocado; stir in lime juice. Stir in the chopped asparagus; set aside.

For the omelet:

In a small bowl whisk together the eggs, the water, salt and pepper until combined but not frothy.

Heat an 8-inch nonstick skillet with flared sides over medium-high heat until the skillet is hot. Melt 1 tablespoon of the butter in the skillet. Add half of the egg mixture; reduce heat to medium. Immediately begin stirring eggs gently but continuously with a wooden or plastic spatula until the mixture begins to come together. Stop stirring. Cook for 30 to 60 seconds or until the egg is set.

Remove from heat. Using a spatula, lift and fold an edge of omelet to opposite edge. Transfer to a warm plate. Cover with foil and keep warm. Repeat with the remaining 1 tablespoon butter and the remaining egg mixture to make a second omelet.

Toast bread. Spread avocado-asparagus mixture on 2 of the bread slices. Top with each with half the bacon, half the asparagus spears, omelets and the remaining 2 slices of bread. Cut sandwiches in half to make 4 servings.


Roasted Beet Salad

4 servings


  • 2 pounds fresh beets with tops
  • 2 sprigs fresh rosemary
  • 3 tablespoons olive oil
  • Salt and ground black pepper
  • 1/2 cup golden raisins
  • 2 tablespoons pine nuts, toasted
  • 4 ounces sliced ricotta salata cheese or feta cheese
  • Balsamic vinegar


Preheat the oven to 450 degrees F.

Cut the tops from beets; set tops aside. Place beets and rosemary on a piece of heavy foil. Drizzle with 1 tablespoon of the oil. Bring up two opposite edges of the foil; seal with a double fold. Fold in remaining edges to completely enclose. Roast beets about 60 minutes or until tender when pierced with a knife. Carefully open the packet to release the steam. Set aside until cool enough to handle. Peel skins from the beets and cut into wedges. Discard rosemary.

Meanwhile, thoroughly wash and dry the beet greens. Thinly slice just the beet greens and discard the stalks.

In a large bowl gently toss warm beets, shredded beet greens and the remaining 2 tablespoons oil until the greens are slightly wilted. Season with salt and pepper.

On a large platter or four salad plates arrange the beet mixture. Sprinkle with raisins and nuts. Top with cheese and drizzle with balsamic vinegar.



Calabria is a region in southern Italy, forming the “toe” of the Italian Peninsula. Calabria is one of the oldest regions of Italy with the first evidence of human presence dating as far back as 700,000 BC. It was the Greeks who occupied the shores of Calabria and Eastern Sicily forming Magna Grecia or Great Greece. The area was home to the poet Theocritus and mathematician and inventor Archimedes, and it remained part of the Greek Empire until the Romans annexed it in the 3rd century B.C.

The capital city of Calabria is Catanzaro. The most populated city and the seat of the Calabrian Regional Council, however, is Reggio. It is bordered to the north by the region of Basilicata, to the west by the Tyrrhenian Sea and to the east by the Ionian Sea. The region covers 5,822 sq mi and has a population of just under 2 million. The area is seismically and volcanically active.


The Pollino Mountains in the north of the region are rugged and form a natural barrier separating Calabria from the rest of Italy. Parts of the area are heavily wooded, while others are vast plateaus with little vegetation. These mountains are home to a rare Bosnian Pine and are included in the Pollino National Park. The area boasts numerous lakes and dense coniferous forests.

In general, most of the lower terrain in Calabria has been agricultural for centuries and exhibits natural scrub land as well as introduced plants such as the prickly pear cactus. The lowest slopes are rich in vineyards, citrus fruit orchards and olive and chestnut trees. The region boasts the second highest number of organic farmers only after Sicily. The region is the second-highest for olive oil production   The Bergamot orange is intensively cultivated, since the 18th century, exclusively the in coastal area of Reggio, where it found its optimal geological and weather conditions.


Along the coastlines, the climate is Mediterranean with average low temperatures of 8 °C (46 °F) in the winter months and average high temperatures of 30 °C (86 °F) in the summer months. Along the Apennines and in the inland areas, the climate is mountainous (continental) with cold, snowy winters and warm, dry summers with occasional thunderstorms.

Calabria is one of the least developed regions in Italy. The Gross Domestic Product (GDP) of Calabria is represented by service industries (28.94%), financial activities and real estate (21.09%), trade, tourism, transportation and communication (19.39%), taxation (11.49%), manufacturing (8.77%), construction (6.19%) and agriculture (4.13%).

The 485 miles of its coast make Calabria a popular tourist destination during the summer. The low industrial development and the lack of large cities in much of its territory have allowed maintaining low levels of marine pollution. In fact, the region is considered by many a natural paradise, which attracts a number of tourists from all over Italy. The most popular seaside destinations are: Tropea, Capo Vaticano, Pizzo, Scilla, Diamante, Amantea and Soverato.

The interior of Calabria is rich in history, traditions, art and culture that attract a number of tourists. Fortresses, castles, churches, historic centers and cemeteries are common elements in the interior of Calabria.

Some mountain locations attract tourists even in winter. Sila and Aspromonte are two national parks that offer facilities for winter sports, especially in the towns of Camigliatello, Lorica and Gambarie.

The cuisine is a typical southern Italian Mediterranean cuisine with a balance between meat-based dishes (pork, lamb, goat), vegetables (especially eggplant) and fish.


Pasta  is also very important in Calabria. Pasta dishes that include peppers, onions and sausage sauteed with or without sauce are very common. Frittatas made with pasta and sausage mixed into the eggs are also prevalent.

Calabrians have traditionally placed an emphasis on the preservation of their food, in part because of the climate and potential crop failures. As a result, there is a tradition of packing vegetables and meats in olive oil, making sausages and cold cuts (Sopressata, ‘Nduja), and, along the coast, curing fish- especially swordfish, sardines (sardelle rosamarina) and cod (Baccalà). Tomatoes are sun-dried, octopi are pickled, anchovies salted and peppers and aubergines packed into jars of oil and vinegar.

The chilli pepper is popular here and is crushed in oil and placed on the table with every meal to sprinkle over your food. The chilli was once considered to be a cure for malaria which probably accounts for its extensive use in this region.

Local desserts are typically fried, honey-sweetened pastries (Cudduraci, scalille or scalidde) or baked biscotti-type treats (such as ‘nzudda) served during holidays. Ice cream or fresh fruit is mainly served for dessert and melons,particularly watermelons, are abundant in Calabria

Some local specialties include Caciocavallo Cheese, Cipolla rossa di Tropea (red onion), Frìttuli and Curcùci (fried pork), Liquorice (liquirizia), Lagane e Cicciari (a pasta dish with chickpeas), Pecorino Crotonese (Cheese of Sheep), and Pignolata.

Some vineyards have origins dating back to the ancient Greek colonists. The best known DOC wines are Cirò (Province of Crotone) and Donnici (Province of Cosenza). 3% of the total annual production qualifies as DOC. Important grape varieties are the red Gaglioppo and white Greco. Many producers are resurrecting local, ancient grape varieties which have been around for as long as 3000 years.




Sun Dried Tomatoes

This particular recipe is Calabrian; before you begin check the weather forecast because you’ll need several days of hot dry weather with intense sunlight.


  • 2 pounds (1 k) ripe plum tomatoes, as many as you want
  • Oregano
  • Freshly shredded mild or hot pepper to taste
  • Basil
  • Vinegar
  • Olive Oil
  • Salt


Wash the tomatoes and pat them dry.

Slice the tomatoes lengthwise, set them on a rack, dust them with salt, put them out where the sun will shine on them all day (if where you live has a lively insect population cover them with fine netting).

Leave them in the sun until dusk and then bring them inside.

Continue putting them out in the morning until they are dry. Depending upon the humidity where you live this could take 2 or more days.

When they have dried, rinse them with water and vinegar. Mince the herbs in the proportion that suits your taste, and then layer the dried tomatoes in a jar, sprinkling the herbs and some salt over each layer. Press down well, then fill the jar with olive oil, shaking repeatedly and tapping the sides of the jar to make sure no air pockets remain. Seal, and let the tomatoes sit in a cool dark place for a few months, at which point they’ll make a fine antipasto, over slices of crusty bread or sliced and served as a garnish for main dishes and vegetables.


Linguine with Sun Dried Tomatoes

At times, Calabrians add seafood to this dish.

Serves 4


  • 1 pound (450 g) spaghetti or linguine
  • 1/4 pound (100 g) sun-dried tomatoes packed in oil
  • 2 cloves garlic, minced
  • ¼ cup basil leaves, cut thin
  • 1 tablespoon oregano, chopped
  • 1 hot pepper
  • A bunch of parsley,finely  chopped
  • 3-4 tablespoons of oil the tomatoes were packed in
  • Salt


Chop the tomatoes and heat them for 3-5 minutes in a skillet with the oil, the garlic, the basil, the hot pepper and a pinch of salt. Don’t overcook or the tomatoes will dry and toughen. Turn off the heat and keep warm.

Cook the pasta in abundant salted water. Drain it’s al dente, transfer it to a bowl, pour the tomato mixture over it. Mix well. Garnish with the minced parsley and oregano.


Calabrian Marinated Tuna

6 servings


  • 2 1/4 pounds (1 k) fresh tuna, cut into 3/4-inch thick slices
  • 8 ounces (200 g) pitted black olives
  • One lemon
  • Garlic (2 cloves)
  • Fresh hot pepper (chili flakes)
  • Extra virgin olive oil
  • Salt


Pat the fish dry and grill it, basting it lightly with olive oil; turning it once. Figure a total cooking time of 5-7 minutes.

In the mean time blend the remaining ingredients with more oil to make a sauce. Marinate the fish in the sauce for at least an hour before serving it.


Spicy Calabrian Grilled Pork Chops


  • 6 pork chops with bone
  • Crushed or powdered hot pepper to taste (Calabrians like things hot)
  • Fennel seeds
  • Salt


Lightly pound the chops to flatten them out, sprinkle them with salt and then rub fennel seeds and hot pepper into them.

Grill them over medium hot coals or medium high on a gas grill, turning once, until the internal temperature is 145 degrees F, about 15 minutes.

Transfer chops to a platter. Loosely tent with foil to keep warm; let stand 5 minutes before serving.


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