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Category Archives: Lunch

Good For You Muffins

April 11, 2013

Homemade Muffins are very easy to make. Mix the liquid ingredients into the dry ingredients and hand stir lightly. Usually, you only need to stir them about 12-15 times. The batter will be very lumpy but that is the way it should be. Homemade muffins are one thing you don’t want to over-mix. Pour them into greased muffin cups about 2/3 full. If you don’t have enough batter to fill all of the cups in the pan, you can fill the empty ones with water if you like. If you are adding nuts or fruit, mix them in with the dry ingredients before you add the liquids. This keeps them from all falling to the bottom of the muffin. Your muffins should come out with rounded tops and a light fluffy texture. 

You can achieve a different tasting muffin with the same batter by adding one of the ingredients below:

Bacon or Ham – add 1/2 cup chopped bacon or ham

Blueberries – 1 cup

Cherries or cranberries – 2/3 cup of cherries or cranberries, mixed with 2 tablespoons of sugar

Dried fruit – 1/2 cup apricots, currants, peaches, figs, prunes, raisins or dates

Nuts – 1/3 cup chopped

Cheese – 1/2 cup grated cheese and 1/8 teaspoon paprika

Cornmeal – 1 cup cornmeal and 1 cup flour

Whole wheat – 1 cup whole wheat flour and 1 cup flour. 

Tips for Making Healthy Muffins from Scratch

Decrease some (NOT ALL) of the fat. Usually just 3 to 4 tablespoons of oil or butter for each batch of 8 to to 12 muffins is enough to keep your muffins tender and moist.

Use whole wheat pastry flour. It’s much lighter than regular whole-wheat flour so it works better in muffins. Replace half the flour in your favorite muffin recipe for whole wheat pastry flour or another whole grain flour. Two favorites are oat flour, which you can make by grinding rolled oats in the blender or food processor and barley flour.

Replace 1/4 to 1/2 cup fruit or vegetable puree for the same amount of oil in your favorite muffin recipe. This will increase the nutrition, moisture, tenderness and natural sweetness of your muffins. Applesauce or pumpkin puree are good substitutes.

Add nuts that are high in omega-3 fats. Walnuts and almonds are good choices.

Mix together the dry ingredients well with a wire whisk or fork. Fluffing up the flour will help make your muffins more tender.

Mix the dry and wet ingredients together gently just until blended. Over mixing can make your muffins tough and/or heavy.

Add 1/2 to 1 cup of healthy additions. Berries, chopped fresh fruit, dried fruit pieces, shredded carrots, shredded zucchini and mini dark chocolate chips are all good sources of vitamins and minerals and extra fiber.

Use an ice cream scoop to fill the muffin cups. It’s much faster and neater.

Add water to any empty muffin cups in you muffin pan. To stop your muffin pan from buckling.

Don’t let the baked muffins sit in the pan too long. If you do, they will get soggy.

Muffins should be golden brown with slightly rounded bumpy tops. They are tender and light to fairly dense and moist inside and easy to remove from the pan. 

Turn your favorite quick bread recipe into muffins. Most any standard (9×5-inch) loaf of healthy quick bread can be made into 12 (2-1/2-inch) healthy muffins. Just evenly distribute the batter among the muffin cups and bake in a heated 375 degree F. oven until golden and a toothpick inserted into the center of the muffins comes out clean, somewhere between 20 and 25 minutes.

Basic Easy Healthy Muffin Recipe                    

Prep Time: 10 minutes

Bake Time: 20 to 30 minutes

Yield: 8-12 muffins

You can bake these muffins plain, add in a cup or so of your favorite fruit and adjust the amount of sugar to suit your taste. If you like bigger muffins, distribute the batter among just 8 of the muffin cups instead of all 12 and pour 1/4 cup water into the empty cups to prevent them from buckling. These muffins call for a small amount of fat – just 3 tablespoons for the entire batch. Using any less can cause your muffins to have a rubbery texture.

Ingredients:

  • 1 cup all-purpose flour
  • 1 cup whole wheat pastry flour
  • 1/4 cup sugar, or to taste
  • 3 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1 large egg
  • 3 tablespoons canola oil 
  • 1 cup milk, plus more if needed
  • optional additions below

Directions:

Adjust an oven rack in the center of the oven and heat oven to 375 degrees F. Grease a standard 12-cup muffin pan or line the cups with paper liners.

In a large bowl, whisk together the flour, sugar, baking powder and salt. In another bowl, whisk together the egg, oil, milk and any optional ingredients (such as 1 cup of fresh or frozen blueberries).

Add the egg mixture to the flour mixture and stir until just combined and moistened. (The batter should still be lumpy and thick, but moist. If the batter seems too dry add a little more milk.)

Distribute the batter evenly among the muffin cups.

Bake until the tops are golden brown and a toothpick inserted in the center of a muffin comes out clean, about 20 minutes (30 minutes for larger muffins).

Remove from the oven and let the muffins rest in the pan for 5 minutes before transferring them out of the pan and onto a wire rack to cool completely. Or enjoy them while they’re still warm.

Healthy Muffin Variations

Apple Cinnamon Muffins: Stir in one medium peeled and chopped apple with the milk and 1/2 teaspoon cinnamon with the flour. Substitute packed brown sugar for the granulated sugar.

Banana-Nut Muffins: Decrease milk to 1/4 cup, stir in 1 cup mashed bananas (2 to 3 medium) and 1/3 cup chopped nuts with the milk. Substitute packed brown sugar for the sugar.

Blueberry Muffins: Stir in 1 cup fresh or frozen blueberries. 

Bran Muffins: Pour the milk on 1-1/2 cups whole bran cereal and let stand 10 minutes. Add this to the egg and oil along with 1/4 cup molasses. Decrease the flour to 1-1/4 cups and add 1/2 cup raisins if desired.

Buttermilk Muffins: Substitute buttermilk for the milk. Decrease baking powder to 1-1/2 teaspoons and add 1/2 teaspoon baking soda with the flour.

Chocolate Chip Muffins: Stir in 1 cup miniature semisweet chocolate chips.

Corn Muffins: Do not use the whole wheat flour. Decrease flour to 1 cup and stir in 1 cup cornmeal with the flour.

Cranberry Muffins: Stir in 1 cup chopped cranberries and 1 tablespoon finely grated orange or lemon zest with the milk. Sprinkle the tops with sugar before baking.

Date Nut Muffins: Stir in 1/2 cup chopped pitted dates and 1/3 cup chopped nuts with the milk.

Oatmeal Muffins: Decrease flour to 1 cup (1/2 cup of each) and stir in 1 cup quick-cooking oats, 1/2 teaspoon ground nutmeg and 1/2 teaspoon cinnamon with the flour.

Raspberry Muffins: Stir in 1 cup fresh or frozen raspberries and 1 teaspoon grated lemon zest.

Spice Muffins: Stir in 1 teaspoon cinnamon, 1/2 teaspoon ground allspice, 1/2 teaspoon ground ginger and a pinch each of ground cloves and ground nutmeg with the flour.

Zucchini Muffins: Stir in 1 cup grated zucchini (squeezed dry to remove excess moisture) and 1/2 cup chopped walnuts with the milk.

Tips for Baking the Best Muffins

1) Most muffin recipes use the standard muffin method: mix your dry ingredients and the wet ingredients separately, then combine them. It’s really important not to overmix the batter when you combine the wet and dry ingredients—mix only until just combined and all the flour just becomes moistened. The batter should remain lumpy! If you mix until the batter becomes smooth, your muffins will turn out tough. About twelve strokes with your mixing spoon or large spatula should be sufficient.

2) Be creative in your mix-ins! If you have a favorite blueberry muffin recipe, you can try adding blackberries, dried cranberries, or chopped apples in place of the usual blueberries. Experiment with adding different citrus zests or flavored extracts to muffin batter, or add chopped pecans, macadamia nuts or sunflower seeds. When you add mix-ins, toss them with a little bit of flour before quickly mixing them into the batter at the end (remember, not too many strokes when you do add them!). Tossing them with flour prevents everything from settling to the bottom of your muffins while they’re baking, so your ingredients will remain evenly distributed throughout the batter.

3) You can use any size of muffin pan with any muffin recipe. If you want to end up with mini or jumbo muffins instead of standard size muffins, note that mini muffin pans hold about 2 tablespoons of batter per cup, while jumbo muffin tins can hold up to one cup of batter. Remember to adjust baking time accordingly—the smaller the muffin, the faster it bakes. Expect to bake mini muffins for about 5-8 minutes less than regular muffins, or add 8-13 minutes to the standard muffin baking time when baking jumbo muffins.

4) Don’t fill the cups in your muffin tin more than 3/4 full of batter, or you’ll end up with very flat muffin tops. To get nice domed tops, fill them about 2/3 full. If you don’t have enough batter to fill up every muffin cup in your tin, put 2 to 3 tablespoons of water in the empty muffin cups to prevent the pan from warping.

5) To make cleanup a breeze, grease your muffin pan very well, and don’t forget to grease the top of your muffin tin, too—if any batter drips there or the baking muffins expand over the cups onto the top of the pan, it will make removing the muffins and cleaning the pan easier. Using paper muffin cups makes removing the muffins from the pan easy, and helps keep them fresh longer, too.

Sweet Potato Muffins

Makes 12 muffins

Dry ingredients:

  • 3 cups whole wheat pastry or Kamut flour
  • 1/2 cup sweetener of choice
  • 1 tablespoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon flaxseed
  • 1 teaspoon cinnamon
  • 1 cup dried fruit, chopped or diced

Wet ingredients:

  • 1 cup cooked sweet potato (no peel), mashed and fluffed with a fork
  • 3 cups milk, non-dairy milk or other liquid, such as almond milk
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon vanilla

Directions:

Preheat oven to 375 degrees F.

In a large mixing bowl, whisk dry ingredients together.

In another bowl, whisk wet ingredients together until smooth.

Pour the wet ingredients into the dry and stir until mixed well. Let sit 5 minutes. Lightly stir the batter again.

With an ice cream scoop, divide the muffin batter into 12 muffin cups that have been greased or lined with paper cups.

Bake for 30 minutes, or until muffins test clean and done in the center. Let cool on a rack.

Ginger Pear Muffins

Makes 12 muffins

Ingredients:

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

Directions:

Preheat oven to 400 degrees F. Lightly coat twelve 2-1/2-inch muffin cups with nonstick cooking spray. Set aside.

In a large bowl, combine flour, rolled oats, brown sugar, baking powder, the 1/2 teaspoon ginger and the salt. Make a well in the center. In a small bowl, combine milk, oil and egg; add all at once to flour mixture. Stir just until moistened. Fold in pear and walnuts.

Divide batter evenly among prepared muffin cups. Combine oat bran and the 1/4 teaspoon ginger; sprinkle over muffins. Bake for 18 to 20 minutes or until tops are brown. Cool in muffin cups on wire rack for 5 minutes. Remove from muffin cups; serve warm.

Buttermilk Corn Muffins

This savory muffin recipe is less sweet than most corn breads. The muffins are delicious as a side dish to soups or chili.

Makes 12 muffins

Ingredients:

  • Nonstick cooking spray
  • 1 cup all-purpose flour
  • 3/4 cup yellow cornmeal
  • 1 tablespoon sugar or sugar substitute equivalent to 1 tablespoon sugar
  • 2 teaspoons baking powder
  • 1/4 teaspoon salt
  • 1 cup buttermilk
  • 1/4 cup refrigerated or frozen egg product, thawed, or 1 egg, lightly beaten
  • 1 tablespoon canola oil
  • 1 tablespoon lower-fat stick margarine, melted
  • 1/2 cup (2 ounces) shredded sharp cheddar cheese

Directions:

Preheat oven to 400 degrees F. Lightly coat twelve 2-1/2-inch muffin cups with nonstick cooking spray. In a large bowl, stir together flour, cornmeal, sugar, baking powder, and salt.

In a small bowl, whisk together buttermilk, egg, oil and margarine. Add buttermilk mixture and cheese all at once to flour mixture; stir just until moistened. Don’t over mix; batter should be slightly lumpy.

Spoon batter into prepared muffin cups. Bake about 15 minutes or until a wooden toothpick inserted in centers comes out clean. Cool in muffin cups on a wire rack for 5 minutes. Remove from muffin cups; serve warm.

Raisin-Carrot Muffins

Makes 16 muffins

Ingredients:

  • 2/3 cup golden raisins
  • 1/2 cup boiling water
  • Nonstick cooking spray
  • 1 1/2 cups all-purpose flour
  • 1/2 cup whole wheat flour
  • 1/3 cup toasted wheat germ
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cinnamon
  • 1 egg
  • 1 1/4 cups buttermilk
  • 1/3 cup packed brown sugar
  • 1/4 cup canola oil
  • 1 cup finely shredded carrot
  • Ground cinnamon

Directions:

Preheat oven to 400 degree F. In a small bowl, combine raisins and boiling water; set aside. Coat sixteen 2-1/2-inch muffin cups with cooking spray or line with paper bake cups; set aside.

In a medium bowl, stir together all-purpose flour, whole wheat flour, wheat germ, baking powder, baking soda, salt, and the 1/2 teaspoon cinnamon. Make a well in the center.

In a small bowl, beat egg slightly; stir in buttermilk, brown sugar and oil. Add all at once to flour mixture; stir just until moistened (the batter should be lumpy). Drain raisins. Gently fold raisins and carrot into batter.

Spoon batter evenly into prepared muffin cups, filling each cup two-thirds full. Sprinkle with additional cinnamon.

Bake for 18 to 20 minutes or until golden. Cool in muffin cups on a wire rack for 5 minutes. Remove from cups. Serve warm.

Country-Style Blueberry Muffins

TOPPING:

  • 2 tablespoons whole wheat pastry flour
  • 2 tablespoons quick-cooking rolled oats
  • 2 tablespoons packed light brown sugar
  • 1/2 teaspoon ground cinnamon
  • 1 tablespoon cold unsalted butter or margarine, cut into small pieces

MUFFINS:

  • 3/4 cups all-purpose flour
  • 3/4 cups whole wheat pastry flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1 egg
  • 1/2 cup sugar
  • 3 tablespoons nonfat vanilla yogurt
  • 1 tablespoon canola oil
  • 1 teaspoon vanilla
  • 1/2 cup skim milk
  • 1/2 teaspoon grated lemon zest
  • 1 1/2 cups blueberries

Directions:

To make the topping: In a small bowl, stir together the flour, oats, brown sugar and cinnamon. Cut in the butter or margarine until the mixture resembles coarse meal.

To make the muffins:

Preheat the oven to 400 degrees F. Coat a 12-cup muffin pan with nonstick cooking spray.

In a large bowl, whisk together the flour, baking powder and salt.

In a medium bowl, combine the milk, egg, sugar, yogurt, oil, lemon zest and vanilla. Add to flour mixture and stir until well mixed. Fold in the blueberries.

Divide the batter evenly among the muffin cups, filling them about two-thirds full. Top each muffin with 1 teaspoon of the topping. Bake for 17 to 20 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Cool on a rack for 5 minutes, then remove the muffins from the pan.

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Posted by in Breakfast, Fruit, Lunch, Muffins, Vegetables Tags: ,

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How Do I Cook Winter Squash?

November 26, 2012

 

From breakfast to dinner, squash can find a place on the menu.

Currently, the supermarket produce bins contain many types of squash: kabocha, butternut, hubbard, acorn, delicata, turban and spaghetti, to name just a few. How many of you walk right past the winter squash bin saying, “I don’t know what to do with that,” or “ Way too much work ! ” You are missing a great tasting vegetable and one that is extremely good for you. They are low in calories and high in vitamin A, vitamin C, potassium, dietary fiber and manganese, folate, omega-3 fatty acids, vitamin B1, copper, vitamin B6, niacin and pantothenic acid.

The big winter squashes can be daunting if you don’t have a heavy-duty chef’s knife. The skin on a kabocha, while thick, is not particularly hard. Use a large knife to cut off big slices, which can be roasted without peeling for some recipes or peeled and cut into dice for others. If you need to dice the squash, cut off a big slice first, then cut that slice into manageable pieces. You can then cut it into thin slices, peel and dice.  

The following is a basic guideline on preparing all winter squash varieties. When choosing winter squash, look for ones that are heavy for their size and have a hard, deep-colored rind, free of blemishes. Another advantage to winter squash having such a thick skin is that they can be stored for longer than summer squash and do not require refrigeration.

How to Cook Winter Squash

(1 lb squash yields approximately 1 cup cooked)

1 or more whole winter squash

Preheat oven to 400˚F.

Wash squash under running water and dry. Using a sharp knife or fork, pierce several holes in top of the squash near stem; you don’t have to worry about pricking it all over.

Place squash in a pan, not on a cookie sheet, because as it cooks, it may collapse and its natural water will seep out. Bake in the oven for 45 minutes. Smaller winter squash will be soft and visibly done, but depending on the size, it may take up to 2 hours for an 8 lb. squash.

After removing it from the oven, allow the squash to sit and cool completely. Then cut it in half and scoop out the seeds and stringy fibrous flesh that surrounds the hollow core. Use immediately or store in the refrigerator.

Cooking Ideas

• Purée in food processor with light coconut milk, curry, and freshly minced and sautéed ginger and garlic.

• Add brown sugar, vanilla extract, and toasted walnuts.

• Add maple syrup and toasted almonds.

• Serve mashed with salt and pepper and a touch of real butter.

• Mix with prepared pesto and sprinkle with Parmesan or Pecorino Romano cheese.

You can use either butternut or kabocha squash in the recipes below, although, the two are not identical in texture or flavor. Butternut is a denser, slightly sweeter squash, and kabocha has an earthier flavor. Kabocha squash absorbs flavors and is especially well suited for salads because of the way it absorbs tart dressings.

BreakfastButternut Squash Muffins, Diabetic. Photo by brokenburner

Winter Squash and Molasses Muffins

Ingredients:

  • 2 pounds winter squash, such as butternut, cut in large chunks
  • 1 cup whole-wheat pastry flour
  • 1 cup unbleached all-purpose flour
  • 1 teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground allspice
  • 1/8 teaspoon ground cloves
  • 1/2 teaspoon salt
  • 2 large eggs
  • 1/3 cup packed light brown sugar
  • 1/3 cup blackstrap molasses
  • 1/4 cup canola oil
  • 1/2 cup buttermilk
  • 1 teaspoon vanilla extract
  • 1/2 cup walnuts

Directions:

1. Preheat the oven to 425 degrees F. Line a sheet pan with foil and lightly oil the foil. Brush the squash with a small amount of oil. Place on the baking sheet skin side down. Roast for 20 minutes and use tongs to turn the pieces of squash over. Roast for 20 to 30 minutes more, until the squash is soft enough that you can pierce the skin with the tip of a paring knife. Remove from the heat and allow to cool, then peel away the skin. Purée in a food processor or use an immersion hand blender. You should have about 1 cup of purée.

2. Turn the oven down to 375 degrees F.  Oil or butter muffin tins or use muffin cup liners, if desired.

3. Sift together the flours, baking soda, cinnamon, nutmeg, ground cloves, allspice and salt.

4. Beat together the eggs and sugar. Beat in the molasses, oil, buttermilk, puréed squash, and vanilla. Quickly beat in the flour and fold in the walnuts.

5. Spoon into the muffin tins and place in the oven. Bake 20 to 22 minutes, until the muffins have risen and a tester comes out clean. Let the muffins cool in the tins for 15 minutes, then turn out onto a rack to cool completely.

Yield: 1 dozen large muffins.

AppetizerPicture of Curried Butternut Squash Soup Recipe

Winter Squash Soup With Ginger

Ingredients:

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1 carrot, diced
  • 2 pounds peeled winter squash, like butternut or kabocha
  • 2 garlic cloves, minced
  • 1 tablespoon minced or grated ginger
  • 6 1/2 cups chicken broth or vegetable broth
  • 1/3 cup rice
  • Salt and freshly ground pepper
  • Pinch of freshly grated nutmeg
  • 1/2 of a lime
  • 4 to 6 tablespoons plain yogurt

Directions:

1. Heat the oil over medium heat in a large, heavy soup pot or Dutch oven and add the onion and carrot. Cook, stirring, until the vegetables are tender, about 5 minutes. Add the squash, garlic and minced ginger and cook, stirring, until the mixture smells fragrant, about 1 minute.

2. Add the broth, the rice and salt to taste and bring to a boil. Reduce the heat, cover and simmer 45 minutes to 1 hour, until the squash is very tender.

3. Using a hand blender, or in batches in a regular blender, purée the soup. If using a regular blender, cover the top with a towel pulled down tight, rather than airtight with the lid. Return to the pot and heat through. Adjust seasoning with salt and pepper. If desired, thin out with a little more broth.

4. Ladle the soup into bowls and add a tablespoon of yogurt, then slowly swirl the yogurt into the soup with a spoon. Squeeze a few drops of lime juice onto each serving and sprinkle with a dash of nutmeg.

Yield: 4 to 6 servings

Advance preparation: The soup will hold for several hours, in or out of the refrigerator. Proceed with Step 4 just before serving.

Lunch

Wild Rice with Butternut Squash, Leeks, and Corn

Roasted Winter Squash and Wild Rice Salad

Ingredients:

  • 1 cup wild rice
  • 3 1/2 cups chicken or vegetable broth
  • Salt to taste
  • 2 pounds butternut squash, peeled and cut in small dice (about 3 cups peeled and diced, weighing 1 1/2 to 1 3/4 pounds)
  • Salt to taste
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 garlic clove, minced or puréed
  • 1 teaspoon Dijon mustard
  • 3 tablespoons walnut oil or substitute extra virgin olive oil
  • 1/2 cup chopped fresh herbs, like parsley, chives, tarragon
  • 1/2 cup diced celery
  • 6-ounce bag baby arugula or spinach

Directions:

1. Rinse the wild rice. Bring the water or stock to a boil in a medium saucepan, add salt to taste and the rice. Bring back to a boil, reduce the heat, cover and simmer 45 minutes, until the rice is tender and has begun to splay. Drain through a strainer, return to the pot and cover the pot with a clean dishtowel. Return the lid to the pot and let sit for 10 minutes.

2. Meanwhile, preheat the oven to 425 degrees F. Line a baking sheet with foil. Place the squash in a bowl or directly on the baking sheet and toss with salt to taste, the balsamic vinegar and 1 tablespoon of the olive oil. Spread on the baking sheet in an even layer and make sure to tip all of the liquid remaining in the bowl over the squash. Roast for 20 to 30 minutes, stirring every 10 minutes so that the squash browns evenly. The squash should be tender all the way through. Remove from the heat.

3. In a small bowl or measuring cup, whisk together the lemon juice, garlic, salt to taste and mustard. Whisk in the remaining olive oil and the walnut oil.

4. Combine the wild rice, squash, herbs and celery in a large bowl. Toss with the dressing. Add salt and pepper to taste. Line a platter, individual plates or a wide salad bowl with the baby spinach or arugula. Top with the salad and serve.

Yield: 6 servings.

Advance preparation: This salad holds well for a couple of days in the refrigerator, without the arugula or spinach.

Side Dish

Roasted Beet and Winter Squash Salad

 

Ingredients:

  • 2 pounds kabocha squash
  • 1 bunch beets
  • 2 tablespoons red wine or sherry vinegar
  • 1 teaspoon balsamic vinegar
  • Salt and freshly ground pepper
  • 1 small garlic clove, minced or put through a press
  • 4 tablespoons extra virgin olive oil
  • 2 tablespoons walnut oil
  • 3 tablespoons chopped walnuts (about 1 1/2 ounces)
  • 2 tablespoons mixed chopped fresh herbs, like parsley, mint, tarragon, chives

Directions:

1.Preheat the oven to 425 degrees F. Cut the greens off of the beets and reserve for another use, leaving about 1/2 inch of the stems attached. Scrub the beets and place in a baking dish or ovenproof casserole. Add about 1/4 inch water to the dish. Cover tightly with a lid or foil, and bake 35 to 40 minutes, or until the beets are tender. Remove from the oven and allow to cool. If not using right away, refrigerate in a covered bowl.

2. Line another roasting pan with foil or parchment and brush with olive oil. Peel the squash and cut in 1/2-inch thick slices. Toss with 2 teaspoons of the olive oil and salt to taste and place on the baking sheet. Roast for 20 to 30 minutes, turning halfway through, until lightly browned and tender. You can do this at the same time that you roast the beets, but watch carefully if you need to put the baking sheet on a lower shelf. Remove from the heat and allow to cool.

3. Mix together the vinegars, garlic, salt, pepper, the remaining olive oil and the walnut oil. When the beets are cool enough to handle, trim the ends off, slip off their skins, cut in half, then slice into half-moon shapes. Toss with half the salad dressing. In a separate bowl, toss the roasted squash with the remaining dressing.

4. Arrange the beets and squash in alternating rows in the middle of the platter. Sprinkle on the fresh herbs and the walnuts. If desired, add crumbled feta. 

Yield: 6 servings.

Advance preparation: Roasted beets and squash will keep for 4 to 5 days in the refrigerator.

 

Dinner

Lasagna With Roasted Winter Squash

Ingredients:

  • 3 pounds kabocha squash
  • 3 tablespoons extra virgin olive oil
  • 3 tablespoons minced shallot or onion
  • 3 tablespoons sifted all-purpose flour (Use Wondra for instant mixing)
  • 3 cups low-fat milk 
  • Salt and freshly ground pepper
  • Pinch of freshly grated nutmeg
  • 2 tablespoons chopped fresh sage
  • 1/2 pound no-boil lasagna noodles (or a little more, depending on the size of your lasagna pan)
  • 4 ounces Parmesan cheese, grated (1 cup)

Directions:

1. Preheat the oven to 425 degrees F. Line a baking sheet with foil. Cut the squash into big chunks, brush the exposed flesh with 1 tablespoon of the olive oil and place on the baking sheet. Bake 45 minutes or until squash is tender enough to be pierced through to the skin with a paring knife. Remove from the heat and allow to cool until you can handle it, then cut away the skin and cut in thin slices. Turn the oven down to 350 degrees F.

2. While the squash is in the oven, make the béchamel. Heat the remaining oil over medium heat in a heavy medium saucepan. Add the shallot or onion and cook, stirring, until it has softened, about 3 minutes. Whisk the Wondra flour and the milk together and slowly pour in to the pan with the shallot. Whisk and bring to a simmer. Cook,whisking all the while, until the mixture begins to thicken. Turn the heat to very low and simmer, stirring often with a whisk and scraping the bottom and edges of the pan with a rubber spatula, for 10 to 15 minutes, until the sauce is thick. Season with salt, pepper and nutmeg. Remove from heat and stir in 1/4 cup of the Parmesan and 1 tablespoon of the sage.

3. Oil a rectangular baking dish. Spread a spoonful of béchamel over the bottom. Top with a layer of lasagna noodles. Spread a thin layer of the béchamel over the noodles. Top with half the squash. Season the squash with salt and pepper and sprinkle with Parmesan. Repeat the layers, ending with a layer of lasagna noodles topped with béchamel and Parmesan. Sprinkle the remaining sage over the top. Make sure the noodles are well coated with béchamel so they will soften during baking.

4. Cover the baking dish tightly with foil and place in the oven. Bake 40 minutes, until the noodles are tender and the mixture is bubbling. Uncover and bake another 5 to 10 minutes until the top begins to brown. Remove from the heat and allow to sit for 5 minutes before serving.

Yield: 6 to 8 servings.

Advance preparation: You can assemble this dish up to a day ahead and refrigerate, or freeze for a month. The lasagna can be baked several hours ahead and reheated in a medium oven.

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Posted by in Appetizer, beets, Butternut Squash, Cheese, Dinner, Healthy Italian Cooking, Italian Cuisine, Lunch, Muffins, Rice, Salad, Soup, squash, Vegetables Tags: , ,

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Cold Weather Salads

November 13, 2012

Winter salads can’t rely on ripe tomatoes and delicate butter lettuce to make them shine. Instead hearty greens, salty cheese, dried fruit, and crunchy nuts are the flavorful ingredients that make winter salads delicious. Use the ideas below as a springboard to create your own winter salads.

Avoid the wilted lettuce mixes flown in from faraway places. Instead, select hearty greens, crunchy chicories, or crisp cabbage that flourish in winter. Many greens you may be used to cooking, chard and  kale in particular, are perfectly good for salads.

Hearty greens and chicories can handle a lot of flavor, Feta, goat, and blue cheeses are all great matches for winter salads—just crumble them on top. Olives—either whole pitted, or pitted and chopped—are also good additions.

 

Hearty greens and chicories have a lot of body and texture of their own, so feel free to add crunch to the dish. Nuts, croutons, slices of radish, pieces of fennel, slim coins of carrots—anything that will work your teeth and jaws just a little bit.

 

The slightly bitter taste of winter greens and chicories can be altered with a little bit of sweetness. Roasted beets are good to use, as are winter fruits like pears, oranges, kumquats or dates. Dried fruit like raisins, cranberries, or blueberries add texture and sweetness.

Like a Caprese Salad or Marinated Green Beans, summer salads don’t always involve leaves. Good winter salads don’t have to involve greens. Roasted beet salads, celery and red onion salads or lemony lentil salads are all examples of leafless salads.

Lunch or First Courses

Winter Citrus Salad with Honey Dressing

Ingredients:

  • 2 tangerines
  • 1 pink grapefruit
  • 1 navel orange
  • Salt
  • 1/2 small red onion or 1 shallot, chopped
  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon sherry vinegar
  • 1/2 teaspoon honey
  • Lime or lemon juice to taste
  • 1/4 teaspoon freshly chopped tarragon or a pinch dried.
  • Arugula

Directions:

Peel citrus, removing as much pith as possible, and cut into segments. Remove any pits, layer fruit on a serving dish, sprinkle with salt and garnish with chopped onion.

Whisk together olive oil, vinegar, honey, lime juice and tarragon until well combined; taste, adjust seasoning as needed and drizzle over salad.

Yield: 4 servings.

 

Apple-And-Zucchini Salad

Ingredients:

  • 1/3 cup olive oil
  • 2 tablespoons white wine vinegar
  • 1 tablespoon lemon juice
  • 1 teaspoon sugar
  • 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 bell pepper, cut into thin strips
  • 2 small zucchini, thinly sliced
  • 2 cucumbers, peeled and thinly sliced (if not available substitute another vegetable)
  • Lettuce (whatever is in season)

Directions:

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

Combine apple and next 3 ingredients; toss with dressing. Serve on individual lettuce-lined serving plates.

Yield: 8 to 10 servings

Roasted Beet Salad

Ingredients

  • 1 1/2 pounds beets (gold beets are attractive if you can find them), stems removed and washed
  • 3 tablespoons olive oil, divided
  • 1/4 red onion, thinly sliced
  • 1 Serrano chile, seeded and thinly chopped
  • 1 teaspoon minced ginger
  • 2 tablespoon parsley, chopped
  • pinch of sugar
  • 2 tablespoons red wine vinegar
  • Salt and pepper
  • walnuts

Directions:

Preheat the oven to 350°F. Sprinkle the beets with salt and 1 tablespoon of the olive oil. Wrap in aluminum foil, leaving a little hole in the top facing up, and set in a roasting pan. Cook until easily pierced with a knife, about 45 minutes or until very tender.

Meanwhile, mix together the rest of the olive oil, red onion, Serrano, ginger, sugar, and red wine vinegar.

When beets are done and cool enough to handle, peel and chop into 1/2 inch pieces.

Mix with the rest of the ingredients. Season with salt and pepper and add the parsley.

Dinner Salads or Second Courses

Potato Chicken Salad

Ingredients

  • 1 pound small uncooked red potatoes
  • Salt
  • 2 pounds uncooked boneless, skinless chicken breasts
  • 3/4 pound green beans
  • 2 medium celery stalks, thinly sliced
  • 4 oz seedless grapes, halved (about 1 cup)
  • 1/4 cup fresh lemon juice
  • 1/4 cup reduced-sodium chicken broth
  • 1 tablespoon Dijon mustard
  • 3 tablespoons fresh tarragon leaves, chopped
  • 1/2 teaspoon table salt
  • 1/4 teaspoon black pepper, freshly ground
  • 1/4 cup olive oil

Directions:

Bring a large pot of water to a boil over high heat; add salt and potatoes and cook until tender when pierced with a fork, about 20 minutes. Remove potatoes from water with a slotted spoon or strainer; set potatoes aside but maintain water’s boil.  Add green beans to boiling water and blanch until crisp-tender, about 1 1/2 to 2 minutes; drain in a colander.

Meanwhile, coat broiler rack with cooking spray; preheat broiler. Broil chicken five inches from heat, turning occasionally, until cooked through, about 10 minutes; set aside. ( You can also use a stove top grill pan.

When chicken has cooled, slice into bite-size chunks; place in a large serving bowl. Slice potatoes into 1-inch chunks and cut green beans into 1-inch pieces; gently toss with chicken. Add celery and grapes.

To make dressing:

In a small bowl whisk lemon juice, broth and mustard; then, whisk in tarragon, 1/2 teaspoon salt and the pepper. Drizzle in oil in a slow stream, whisking all the while, until dressing turns creamy, about 1 minute. Toss salad with dressing, taking care not to break up potatoes. If desired, cover and refrigerate for up to 2 days. Yields about 1 1/2 cups per serving.

 

Tuscan-Styled Tuna Salad

Ingredients:

  • 12 oz. Italian tuna in olive oil, drained and oil reserved
  • 15-oz can small white beans, (cannellini or great northern, rinsed)
  • 10 cherry tomatoes, quartered
  • 4 scallions, trimmed and sliced
  • 2 tablespoons reserved tuna oil
  • 2 tablespoons lemon juice
  • 1/4 teaspoon salt
  • Freshly ground pepper to taste
  • Chopped parsley for garnish

Directions:

Combine tuna, beans, tomatoes, scallions, tuna oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate before serving. Garnish with parsley.

What’s in the Refrigerator Pasta Salad

Ingredients:

  • 1 pound Rotini or Penne pasta
  • 4 cups mix-ins (see below)
  • Dressing: Herbed Vinaigrette (recipe follows) or
  • Homemade Buttermilk Dressing (recipe follows)

Directions:

Cook pasta according to package directions; drain. Add desired mix-ins and half of dressing. Toss to coat. Serve immediately or cover and refrigerate up to 8 hours; toss again before serving. Add additional dressing, as desired.

Makes 8 servings.

Suggested Mix-Ins:

Crisp-tender cooked vegetables: green beans, broccoli, asparagus, sugar snap peas, green peas, edamame, zucchini, yellow squash

Raw vegetables: shredded or sliced carrots, tomatoes, cucumber, bell pepper, celery, avocado, spinach, radish, onions

Other: olives, cheese – shredded, crumbled or cubed, herbs

Meats: Salami strips, cooked chicken, cooked tuna and shrimp, crab, cooked salmon, grilled ham, leftover beef steak slices, prosciutto

Dressings:

Herbed Vinaigrette

Ingredients:

  • 1/2 cup white wine vinegar
  • 1/3 cup olive oil
  • 1 tablespoon Dijon mustard
  • 1 clove garlic, minced
  • 1/4 cup finely chopped fresh herbs such as thyme, basil, rosemary, parsley

Directions:

In small bowl, whisk together vinegar and oil. Whisk in mustard and garlic. Add herbs.

Makes 3/4 cup.

Homemade Buttermilk Dressing

Ingredients:

  • 1/2 cup lowfat buttermilk
  • 1/2 cup light mayonnaise
  • 1/4 cup chopped fresh parsley
  • 1 teaspoon no-salt garlic and herb seasoning blend (Mrs. Dash)
  • 1/4 teaspoon salt
  • Coarse-ground black pepper

Directions:

In small bowl, stir together buttermilk and mayonnaise. Add remaining ingredients; stir to mix well. Add additional buttermilk if needed for consistency. Let stand about 10 minutes to thicken or chill until needed.

Makes 1 cup.

 

 

 

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Sandwiches For A Quick Dinner or Lunch

September 12, 2012

You’re hungry, you just arrived home and you don’t have much food in the house. You can’t be bothered to cook and you want something that you can eat immediately. You need something more substantial than a yogurt or a mango, so what do you reach for? No, not the cereal, you need one of life’s most celebrated foodstuffs – the sandwich. But what makes a good sandwich?

Well, what is it?

Is it the bread?

The meats?

The toppings, e.g. lettuce, tomato, sprouts, etc.?

The spread, e.g. mayo, mustard,  dressing?

Well, of course it’s probably a combination of all and probably some additional factors.

But, the question I ask you is, ” what’s the most important thing to making a sandwich great?”

Good ingredients (not necessarily specific ones either) which go together, moist spread(s) whether mayo or mustard or tomato based, a very good bread or roll but not as thick as the often illustrated sandwiches in food magazines. You must be able to get your mouth around it with ease and not make a mess in the process.

According to popular legend, the sandwich was invented by John Montagu, the fourth Earl of Sandwich, who, while gambling, told his butler to put some meat between two slices of bread so he could eat without interrupting the game and getting grease on the cards. Although the tale is almost certainly questionable because the first sandwich was probably made the day after bread was invented, but the earl did lend his name to this popular food.

At its simplest, a sandwich is two slices of bread enclosing a filling. It also is often a perfectly balanced meal, consisting of protein, vegetable, carbohydrate, often dairy and even fruit. My definition is somewhat broader: A sandwich is a filling enclosed in bread that can be eaten by hand. That definition leaves out such things as open-faced roast beef or turkey sandwiches smothered in gravy that must be eaten with a knife and fork.

My definition includes such things as wraps, tacos, Cornish pasties, empanadas and stuffed pitas — all of which can be held in one hand while playing cards.  So what makes a good sandwich for you?

Sandwich Ideas

Here is an international festival of quick-and-easy, absolutely delicious sandwich ideas that are a snap to make, travel well, and deliver satisfaction on outings of all kinds.

Recipes combine fresh seasonal vegetables and other unique ingredients—including leftovers—to make tasty and versatile treats great for lunchboxes, long hikes, or elegant romantic getaways for two!

Use these ideas as jumping-off places for your own creativity. And keep sandwiches in mind when you cook: Leftovers from the grill or the frying pan make great sandwiches the next day.

Peasant Loaf

Cut crusty bread or baguette in half lengthwise, brush with olive oil and fill with thin slices of Gruyere cheese, ham, a sprinkling of fresh thyme leaves, mesclun salad greens, salt and freshly-ground black pepper to taste.

Crunchy  Garden Rolls

Slice tender rolls in half, spread with light mayonnaise and fill with thinly-sliced radishes, thinly-sliced English cucumber, chopped scallions, watercress, and fresh or dried dill.

Hearty Tuscan Grill

Fill wholegrain bread or rolls with leftover grilled vegetables—bell peppers, eggplant, zucchini or summer squash, tomatoes, onions. Drizzle with olive oil and fresh herbs.

Mediterranean Bagels

Spread halved bagels with light cream cheese and hummus, thinly-sliced cucumbers, chopped lettuce and tomato, and toasted sesame seeds.

Red Pepper & Spinach Wrap

This makes a delicious, quick and easy lunch that can be made ahead of time.

Serves: 1

Ingredients:

  • 1 tablespoon low-fat cream cheese, plain
  • 1 10″ whole wheat tortilla
  • 1/2 cup fresh spinach leaves
  • 1 roasted red pepper, jarred
  • 1/2 cup chopped mushrooms, fresh
  • 3 scallions, chopped
  • 1/6 avocado, sliced

Directions:

Spread cream cheese evenly over tortilla. Layer spinach leaves over cream cheese.

Chop red pepper and fresh mushrooms. Layer on top of spinach.

Add scallion and avocado. Roll, and wrap in foil for easy packing.

Italian Tuna Melts

Servings: 4

The tuna melt is a decidedly American sandwich with an Italian twist.

Ingredients:

  • 3 tablespoons extra-virgin olive oil, plus more for brushing
  • 1 tablespoon red wine vinegar
  • 1 teaspoon Dijon mustard
  • Two 6-ounce cans Italian tuna in olive oil, drained and flaked
  • 9 ounces marinated artichokes, drained and coarsely chopped (1 1/2 cups)
  • 1/2 cup pitted green olives, coarsely chopped (3 1/2 ounces)
  • 1/2 cup thinly sliced red onion
  • 1 1/2 tablespoons shredded basil
  • Salt and freshly ground pepper
  • 4 ciabatta rolls or 1 long ciabatta loaf, split lengthwise
  • 1 garlic clove
  • 1/2 pound Robiola cheese or Mozzarella, sliced

Directions:

Preheat the broiler. In a medium bowl, whisk the 3 tablespoons of olive oil with the red wine vinegar and Dijon mustard until combined. Add the flaked tuna, chopped artichokes, chopped olives, sliced red onion and shredded basil and toss gently. Season lightly with salt and pepper.

Using a pastry brush, brush the cut sides of the ciabatta lightly with olive oil and broil cut side up on a baking sheet for 2 minutes, until the ciabatta is golden and lightly toasted; rotate the baking sheet for even browning. Rub the garlic clove over the toasted ciabatta and mound the tuna salad on top. Cover with the sliced Robiola cheese and broil until the cheese is just melted, about 1 minute. Serve the tuna melts at once.

Tomatoes on Toast

If you don’t have Boursin cheese, you can use light cream cheese with some chopped fresh herbs mixed in. You will find the Boursin easiest to spread if it has been sitting at room temp for 10 minutes or so.

Ingredients:

  • 2 to 4 slices of Italian loaf bread
  • Light Herbed Boursin cheese, about 2 tablespoons per slice of bread
  • 1 medium to large vine-ripened tomato
  • Coarse salt
  • Freshly ground black pepper

Directions:

1 Toast the bread.

2 While the bread is toasting, slice the tomato into 1/4-inch slices.

3 Once the bread is lightly toasted, spread one side with Boursin cheese. Top with a couple slices of tomato, overlapping if necessary. Sprinkle with coarse salt and freshly ground black pepper.

Yield: Serves 2 to 4 as a snack.

Chicken Sausage and Broccoli Pockets

Serves 8

Ingredients:

  • 1 12-ounce package fully cooked chicken sausage links, thinly sliced
  • 1 bunch broccoli (about 1 pound), cut into small florets
  • 1 bell pepper, cut into 3/4-inch pieces
  • 2 cloves garlic, thinly sliced
  • 2 tablespoons olive oil
  • Kosher salt and black pepper
  • 8 ounces provolone, grated (about 2 cups)
  • 1 1/2 pounds pizza dough, at room temperature
  • All-purpose flour, for the work surface
  • Cut-up vegetables and ranch dressing, for serving

Directions:

1. Heat oven to 425° F. On a large rimmed baking sheet, toss the sausage, broccoli, bell pepper, and garlic with the oil, ½ teaspoon salt, and ¼ teaspoon black pepper. Roast, tossing once, until the broccoli is tender, 25 to 30 minutes; let cool. Transfer to a medium bowl, add the provolone, and toss to combine.

2. Divide the dough into 8 pieces. On a lightly floured surface, roll and stretch each piece into a 7-inch circle. Dividing evenly, spoon the broccoli mixture onto one side of each round (about ½ cup each), leaving a ½-inch border. Dot the border with water, fold the dough over to form a semicircle, and press firmly to seal.

3. Place the pockets on a parchment-lined large baking sheet and cut several slits in each. Bake the pockets until golden brown, 20 to 25 minutes. Serve with the vegetables and ranch dressing.

4. The unbaked pockets can be frozen for up to 3 months. First freeze them on the baking sheet until firm, then transfer to freezer bags. To cook, bake the pockets from frozen on parchment-lined baking sheets at 425° F until golden brown, 25 to 30 minutes.

Tip

If freezing the pockets to cook at a later date, write the oven temperature and cooking time on the outside of the bag in permanent marker for easy reference.

Turkey & Tomato Panini

Some pickles and sweet potato oven fries can round out this meal. Thinly sliced roast beef can be substituted for the turkey in this Panini.

4 servings

Ingredients:

  • 3 tablespoons reduced-fat mayonnaise
  • 2 tablespoons nonfat plain yogurt
  • 2 tablespoons shredded Parmesan cheese
  • 2 tablespoons chopped fresh basil
  • 1 teaspoon lemon juice
  • Freshly ground pepper, to taste
  • 8 slices whole-wheat bread
  • 8 ounces thinly sliced reduced-sodium deli turkey
  • 8 tomato slices
  • 2 teaspoons olive oil

Directions:

Combine mayonnaise, yogurt, Parmesan, basil, lemon juice and pepper in a small bowl. Spread about 2 teaspoons of the mixture on each slice of bread. Divide turkey and tomato slices among 4 slices of bread; top with the remaining bread.

Heat a panini maker and cook sandwiches according to manufacturer’s directions.

If you do not have a panini maker then have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.

Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans.

 Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.

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Red Grapes Or Green Grapes?

August 21, 2012

Grape Vineyard

The history of the grape is at least as old as the history of mankind. The earliest grape consumers were probably hunter/gatherers who included the wild fruit in their diet along with such savory delicacies as woolly mammoth and wild boar. Grapes didn’t remain wild for very long. Archaeologists tell us that grapes were, in fact, one of the earliest cultivated fruits on earth. The grape that became known as “vitis vinifera” originated in the Black Sea region and spread rapidly southward to the Middle East. According to the best estimates, grapes were being cultivated in Mesopotamia as early as 6,000 BC. From there, the vinifera grape spread eastward to Phoenicia and Egypt and by 2,000 BC, Phoenician sailors were ferrying grapevines across the Mediterranean Sea to Greece and many other countries in this region.

Wine making was a primary use for grapes from the beginning, but the ancient Greeks were the first civilization to make a serious practice of grape growing and winemaking. The Greeks even had a god of the vine – Dionysus (later Bacchus). Early efforts to make a drinkable beverage out of grapes were mixed. With no refrigeration, uncontrolled fermentation, and lack of proper sanitation, ancient Greek wines were, at best, an acquired taste. Because of spoilage, the thick, dark, and syrupy Greek wines were usually diluted with water and “flavored” with herbs, honey, white barley, and even grated goat’s milk cheese.

Roman wine-making

It was the Romans who refined the art of grape-growing and processing. They introduced pruning by knife and proper filtering and storage. The Romans also understood how much climate, soil, and pruning style could affect grape flavor. The art of grape-growing declined along with Roman civilization after 400 AD. Only the Catholic Church kept the practice alive through Medieval times, particularly the Benedictine and Cistercian abbeys of France and Germany. Their wines led to a gradual resurgence in wine cultivation.

As knowledge of plant biology, grafting, and hybridization expanded over time, so did the varieties of grapes and their uses. Soon there were “table” grapes grown especially for eating. Dessert grapes. Raisin grapes. And of course, the many varieties of wine grapes, from Chardonnay to Zinfandel. However, it wasn’t until pasteurization and the pioneering work of Dr. Thomas Bramwell Welch in 1869 that unfermented grape juice became a popular beverage.

The grapevine is a climbing arbor which requires a strong support for its growth. Grapes grow in clusters ranging from 6 to 300. They can be crimson, black, dark blue, pale yellow, purple, green or pink in color and contain natural sugar and dietary fiber along with potassium and iron. They taste sour when unripe because of the malic acid they contain. As the grapes ripen, the malic acid content reduces and they taste sweet. 

There are more than a thousand varieties, out of which only around 50 have commercial significance. Some of them are- Alicante, Barsana, Alphonse Lavallee, Calmeria, Cardinal, Catawba, Chasselas/Golden Chasselas, Concord, Delaware, Emperor, Hanepoot (Honeypot), Italia, Kishmish, Malaga, Niagara, Ribier and many more. Both red and green grapes are different species of grapes, which belong to the genus of fruits known as Vitus and are found in abundance, all over the world. Green grapes are also known as white grapes and wine made from either red or green grapes is extremely popular and consumed worldwide.

The question most frequently asked when comparing both these species of grapes – What is the difference between red and green grapes?

Red Grapes

The reddish black color of red grapes is due to the flavonoids, an antioxidant compound that it contains. Red grapes are known to have a number of health benefits due to the high content of nutrients, especially vitamins C and B, proteins, copper, anthocyanins, manganese and potassium, that it contains. It is also low in calories and high in the content of dietary fiber. A cup of red grapes will have just 61 calories which makes it an ideal snack, especially for those looking to lose or maintain their weight. Red grapes and red wine contain an important flavonoid, known as resveratrol, which imparts important health benefits, as explained further in the next section.

Green Grapes

They are the species of grapes that are available all year round and have a high nutritional value. They are rich in carbohydrates and vitamin C and vitamin K, low in calories, saturated fat and sodium and absolutely free of cholesterol. Flavonoid antioxidants known as Catechins are also present in the white or green grape species.

Difference between Red Grapes and Green Grapes

Most nutritionists and health experts would recommend consuming more red grapes than green grapes. The reason for this would be the high content of antioxidants red grapes contain, as compared to the green ones. Also, if we compare the calories, the latter contains a slightly higher amount of calories as compared to the former. Green grapes also lack anthocyanins, which red grapes contain in high amounts. Anthocyanins are powerful antioxidants that have been shown in recent research studies to act as a “sunscreen”, protecting cells from high-light damage by absorbing blue-green and UV light.

As mentioned above, red grapes contain flavonoid antioxidants like Resveratrol, Catechins and Quercetin while green grapes contain just small amounts of catechins. Flavonoid antioxidants are what give red grapes their reddish-purple color and the darker the color, the higher the concentration of flavonoid antioxidants. Of these, Resveratrol and Quercetin are the most important antioxidant compounds and they have important health benefits which include lowering high blood pressure, prevention of heart related disorders and protecting good cholesterol. Resveratrol is known to aid the treatment of Alzheimer’s disease and also has antifungal and anticancer properties.

However, since both are good for health and taste good too, why not enjoy the benefits of both rather than choosing one over the other.

Selection tips: Select grapes that are plump, full-colored, and firmly attached to their stems. Look for a slight pale-yellow hue on green grapes, while red grapes should be deeply colored with no sign of green.

Storage tips: Unwashed grapes can be stored in a plastic bag in the refrigerator for up to a week, although their quality diminishes the longer you keep them.

How to eat them: Remove grapes from the refrigerator about 30 minutes before serving to get them to their ideal temperature of 60 degrees Fahrenheit. Before eating, wash them thoroughly (most supermarket grapes have been sprayed with insecticide – you may want to buy organic grapes) and blot dry. Table grapes aren’t just meant for eating out of hand; you can use them fresh in salads, pies, or other desserts; or frozen, as a garnish or frosty snack.

Peak growing season: You can buy grapes year-round, although the North American versions (mostly from California) are only available from July to December.

Grapes Across The Menu

Breakfast

Grape Ricotta Breakfast Pizza

Serves 8

Ingredients:

  • 1 tablespoon olive oil
  • 1 pound fresh or frozen whole wheat pizza dough
  • 1 cup seedless red grapes, halved
  • 1 teaspoon fennel seeds
  • 1 tablespoon honey
  • Kosher salt and freshly ground black pepper
  • 8 oz. skim ricotta cheese, warmed in the microwave

Directions:

Preheat oven to 450 degrees F.

Pour the oil on a 12-inch round pizza pan. Place dough on pan and turn to coat with the oil. Gently stretch dough to fit pan.

Scatter grapes on top of dough and sprinkle fennel over all. Bake in oven, rotating the pan halfway through, until dough is brown and grapes reduce in size, 20 to 25 minutes.

Remove the pizza from the oven. Drizzle with the honey and sprinkle 1/2 teaspoon kosher salt and 1/4 teaspoon pepper over all. Place tablespoons of ricotta evenly around the pizza.

Let cool 10 minutes before serving. Slice into eight wedges and serve warm.

Lunch

Arugula Salad with Shrimp and Grapes

4 servings (serving size: 2 cups)

Ingredients:

Dressing:

  • 1/3 cup seedless green grapes
  • 1 tablespoon Champagne or white wine vinegar
  • 1 teaspoon olive oil
  • 3/4 teaspoon Dijon mustard
  • 1/2 teaspoon minced fresh Vidalia or other sweet onion
  • 1/8 teaspoon salt
  • Dash of white pepper

Salad:

  • 3/4 pound large shrimp, peeled and deveined
  • 1/2 cup diagonally cut celery
  • 5 cups trimmed arugula
  • 1 cup seedless red grapes, halved
  • 1 cup seedless green grapes, halved
  • 1/4 cup fresh basil leaves, thinly sliced
  • 2 tablespoons crumbled Gorgonzola cheese
  • 1 tablespoon coarsely chopped walnuts, lightly toasted

 Directions:

To prepare dressing, combine the dressing ingredients in a blender; process until smooth.

To prepare salad, bring 4 cups water to a boil in a large saucepan. Add shrimp; cook 1 minute. Add celery; cook 1 minute. Drain and rinse with cold water; pat dry.

Place shrimp, celery, arugula, grapes, and basil in a large bowl. Drizzle with dressing; toss gently to coat. Top with cheese and walnuts.

Dinner

Cocktail

Italian Spritz Cocktail

Ingredients:

  • Ice Cubes (approximately 3 or 4 ice cubes)
  • 2 to 3 ounces Prosecco or any sparkling wine
  • 1 1/2 ounces Aperol*
  • Splash of soda water, sparkling water, mineral water, or Club Soda
  • Orange wedge or slice
  • Green Olive 

* Aperol is an Italian orange liqueur. It has become Italy’s most popular light spirit. Aperol Spritz is one of the lightest cocktails having only 7 to 8% alcohol by volume

Directions:

Fill a glass (white wine glass) 1/4 full with ice cubes (you want to chill the drink but not water it down). Pour in the Prosecco and then top with Aperol. Add the soda water. Stir gently until mixed.

Garnish with an orange slice a green olive.

Makes 1 serving.

Appetizer

Fresh Green Pea Soup with Grape Salsa

Ingredients:

 4 Servings

  • 2 tablespoons olive oil
  • 3/4 cups sweet onion, chopped
  • 3/4 cups fennel, chopped, fronds reserved
  • 3/4 cups leeks, chopped
  • 1 1/2 teaspoons salt
  • 1 teaspoon fresh ground pepper
  • 1 can (15 ounce) low-sodium chicken broth
  • 1/2 cup dry white wine
  • 2 tablespoons fresh thyme leaves
  • 3 cups frozen peas, defrosted
  • 3/4 cups red seedless grapes, halved (about 3 1/2 ounces)
  • 1/2 teaspoon lemon zest
  • 6 ounces low-fat plain yogurt
  • 1 tablespoon lemon juice

Directions:

Make the soup: Heat olive oil in a large saucepan over high heat. Add the sweet onion, fennel, and leeks and sauté for 2 minutes. Add 1 teaspoon salt and 1/2 teaspoon ground pepper, lower heat to medium low, and cook until vegetables are tender, about 15 minutes. Add the broth, wine, and thyme and bring to a simmer. Cook for 10 minutes. Add the peas and simmer for 5 more minutes. Transfer the soup in batches to a blender (or you can use an immersion blender) and puree the soup until smooth. Add up to 1/2 cup water to thin. Transfer to a large bowl, cover, and chill.

Make the Grape Salsa: Combine grapes, 1 tablespoon chopped fennel fronds, lemon zest, remaining salt, and pepper in a small bowl. To serve, whisk yogurt, 1/4 cup water, and lemon juice into the chilled soup. If necessary, thin with water to desired consistency. Serve soup cold, garnished with seasoned grapes.

Entree

Chicken Cutlets with Grape Shallot Sauce

Serve with brown basmati rice and Sauteed Greens

4 Servings

Ingredients:

  • 1/4 cup all-purpose flour 
  • 1/2 teaspoon Italian dried herbs
  • 4 chicken breast cutlets, trimmed of fat (about 1 1/4 pound)
  • 1 teaspoon kosher salt
  • 1/4 teaspoon freshly ground pepper
  • 5 teaspoons olive oil, divided
  • 1 cup thinly sliced shallots
  • 2 cups halved seedless red grapes
  • 1 cup white wine
  • 1 cup reduced-sodium chicken broth
  • 2 tablespoons chopped fresh parsley

Directions:

Place flour in a shallow dish and add Italian dried herbs. Sprinkle chicken with salt and pepper. Dredge the chicken in the flour (reserve excess flour). Heat 3 teaspoons oil in a large skillet over medium-high heat. Cook the chicken until golden on the first side, 2 to 4 minutes. Reduce heat to medium, turn the chicken and cook until the other side is golden, 2 to 4 minutes more. Transfer to a plate.

Add the remaining 2 teaspoons oil to the pan and heat over medium heat. Add shallots and cook, stirring, until just starting to brown, 2 to 3 minutes. Add grapes and cook, stirring occasionally, until just starting to brown, 2 to 3 minutes. Sprinkle with 5 teaspoons of the reserved flour; stir to coat. Add wine and broth; bring to a boil, stirring constantly. Reduce heat to a simmer and cook, stirring occasionally and scraping up any browned bits, until the sauce is reduced and thickened, about 8 minutes. Stir in parsley.

Return the chicken to the pan, turning to coat with sauce, and cook until heated through, about 2 minutes. Serve the chicken with the sauce on top.

 

Dessert

Roasted Red Grapes with Mascarpone and Rum

Serves 4

Ingredients:

  • 1 lb. seedless red grapes, left on the stems and cut into small clusters
  • 4 teaspoon honey
  • 1 teaspoon extra-virgin olive oil
  • 1/2 teaspoon sea salt
  • 1/2 cup mascarpone cheese
  • 1-1/2 tablespoons dark rum
  • 1 teaspoon finely grated orange zest

Directions:

Position a rack in the center of the oven and heat the oven to 475°F.

In a large bowl, gently toss the grape clusters, 2 teaspoons of the honey, the oil, and the salt. Spread the grapes on a large rimmed baking sheet in a single layer and roast, flipping halfway through, until collapsed, juicy, and somewhat caramelized, about 15 minutes.

Meanwhile, stir together the mascarpone, rum, zest, and remaining 2 teaspoons honey in a medium bowl.

Transfer the roasted grapes to serving dishes and serve warm, with a dollop of the sweetened mascarpone.

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What Should We Pack For Lunch?

August 20, 2012

Parents start the year with the best intentions for lunchtime organization. This is going to be the year that we plan ahead, that lunches are healthy, that our mornings will be stress-free when it comes to getting out the door with well-rounded nutrition in hand. Then, about the third week in September, you find yourself stuck on a Thursday morning when your family has already eaten all of the week’s lunch supplies. You stuff Oreo cookies and Nacho chips in a plastic bag, make a jelly sandwich on the ends of the bread and throw a Hi-C juice box in the lunch box.

This is the year to turn it around. Get organized and skip the Lunchables and the pre-packaged chips and sugar-stuffed granola bars. Being organized can also mean saving money. By planning ahead, you can avoid resorting to expensive pre-packaged portions and instead fill reusable containers at the beginning of the week and have them at hand.

Organizing Tips

I recommend just planning one week at a time to keep things simple and lessen the chance of food spoiling or not getting eaten. Decide on what meals you want to have for the week, create a grocery list and go shopping.

Make lunches the night before. Please don’t save this task for the morning. You have way too much too much to do: dragging those sleepy-eyed kiddos out of bed, feeding them breakfast, brushing their teeth, gathering their backpacks and making sure you get them off to school on time!

Pick meals and snacks that are easy to prepare. Save the complicated meals for dinner time or for the weekends. The important thing is to make the lunches healthy.

Have designated containers that fit in the lunchbox, so you don’t have to dig around the Tupperware drawer at 6 AM trying to find a matching lid. After washing them, place them back in the lunchbox. Use BPA-free containers, to foster a more sustainable lifestyle for the whole family such as:

Organize your lunches

• Buy large packages of baked chips, baby carrots, low sugar canned fruit, cookies, etc., and create individual portions at home. Take time on Sunday to pack for the entire week.

• Use a shallow plastic storage container in the refrigerator to keep all your lunch supplies in one place — juice boxes, yogurt, cheese, fruit, cut vegetables, etc. These foods are off limits except for packing lunch.

• Try to cut down on sugar. Prepackaged foods like granola bars and some yogurts and drinks may seem like healthy choices, but you might as well be giving them cookies and ice cream. A healthy lunch sets the stage for a productive and successful afternoon. Plain yogurt has no added sugar, yet a 6-ounce container has about 12 grams of naturally-occurring sugar in the form of lactose. Fruit-flavored yogurt varies in the amount of sugar added, so it’s important that you read the Nutrition Facts panel. On average, the added fruit and sweeteners contribute about 14 grams of sugar, making the total sugars about 26 grams in a 6-ounce container.

• Let kids help! They are more likely to eat what they help prepare.

• Don’t worry about what anyone thinks. If your child loves the same lunch every day, give them the same lunch.

School Lunch Ideas                                                                                                                                                                                                   

As a former educator, I am well aware that nut allergies are a problem at most schools and nut products should not be sent to school. The majority of schools do not allow peanut butter, almond butter, nutella or any nut products or seeds. Here are some suggestions for school lunches that don’t include nuts or nut products:

  • Veggies – baby carrots, grape tomatoes and/or cucumber slices
  • Protein, such as, slices of lean ham, turkey or leftover meatloaf
  • Leftovers that taste good the next day, such as, pasta (especially if it has been prepared with pesto) or oven fried chicken from last night’s dinner
  • Fruit – apple slices + any seasonal or on-sale fruit, usually, grapes, kiwi, oranges, melon. Put some chopped fruit in a container with a lid and place it in the freezer the night before. It will be partially defrosted by lunchtime and will seem like a slushy.
  • Fruit combinations – mango and strawberries or watermelon with grapes
  • Bread -choose whole grain breads or crackers without nuts or seeds
  • Multigrain or whole-corn tortillas (for example, La Tortilla Factory) spread with reduced fat, flavored cream cheese and chopped peppers, or sliced turkey or chicken with thin slices of cantaloupe
  • Dessert – Homemade popcorn, pretzels, unsweetened applesauce or low fat chocolate pudding

Resource for more school lunch ideas: http://www.bentolunch.net/ which offers a collection of ideas from across the web, from simple embellishments on old standards — such as impressing pictures on sandwiches with cookie cutters — to elaborate lunch sculptures worthy of Food Network competitions.

Some Lunch Box Recipes

Alphabet Pasta Salad                                                                                                                                                                                                                       

Ingredients:

  • 1 cup uncooked whole wheat alphabet pasta, stars, orzo or any shape your child likes
  • 1/2 cup vegetables (whatever your child likes, such as peas, broccoli, corn or green beans
  • 1/2 cup reduced fat shredded mozzarella cheese
  • 1/2 cup diced fresh tomatoes
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon dried basil
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon powdered garlic

Directions:

Cook pasta in salted water according to package instructions (usually about 9- 10 minutes) and add vegetables during the last 5 minutes. Drain.

In a mixing bowl combine lemon juice, oil and seasonings with a whisk. Fold in pasta and vegetables carefully so as not to break up the letters.

Mix in cheese and tomatoes. Chill. Pour into individual lunch box containers.

Can be made up to two days ahead. Makes 2 cups.

Creamy Alouette Spread and Deli Turkey Wrap

Ingredients:

  • 2 whole wheat sandwich wraps or tortillas
  • 2 ounces light Alouette cheese spread
  • 2 ounces deli turkey slices
  • Cucumber, carrot and red bell pepper sticks

Directions:

Spread wraps with Alouette cheese. Place turkey on top of cheese. Place vegetable sticks on top of turkey. Roll up.

Pair mini muffins with yogurt or low fat cottage cheese, veggie sticks and cut up fruit. Store in the freezer and take one out for the lunch box when you pack the lunch.

Pumpkin Applesauce Mini Muffins

Ingredients:

  • 2 cups whole wheat pastry flour (you can use all-purpose flour also)
  • 1/2 cup brown sugar
  • 1 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon cinnamon
  • 1 cup canned pumpkin
  • 1/2 cup unsweetened applesauce
  • 1/2 cup canola oil
  • 1 tablespoon vanilla

Directions:

Preheat oven to 325 degree. Spray a 24 cup mini-muffin pan with non-stick cooking spray.

In a large bowl combine the flour, sugar, baking soda, cinnamon, and salt. Whisk together to combine. Set aside.

In a smaller bowl, combine applesauce, canola oil, vanilla, and canned pumpkin. Stir until all ingredients are combined.

Add wet ingredients to the dry ingredients. Stir until all ingredients are mixed through.

Using a small spoon or a melon ball scooper, scoop the muffin batter into the muffin tin. Only fill each cup 3/4 full.

Bake for 15-20 minutes rotating pan once halfway through cooking.

Banana Chocolate Chip Mini Muffins

Ingredients:

  • 1/2 cup mashed banana (2 small, ripe bananas)
  • 3/4 cup plain low fat yogurt
  • 1 teaspoon vanilla extract
  • 1 1/2 cups whole wheat flour
  • 1 1/2 teaspoons baking powder
  • 1/4 teaspoon. baking soda
  • 1/4 teaspoon salt
  • 1/3 cup vegetable oil
  • 1/2 cup sugar or 1/4 cup light sugar alternative
  • 1/4 cup egg substitute
  • 3/4 cup mini chocolate chips

Directions:

Preheat oven to 425 degrees. Spray a 24-cup miniature muffin tin with vegetable cooking spray.

Mix banana, yogurt, and vanilla in a small bowl.

Mix flour, baking powder, baking soda, and salt in a medium bowl.

Beat oil and sugar in a large bowl with an electric mixer at medium-high speed until light and fluffy. Add egg substitute and beat until smooth.

Reduce speed to low and beat in one third of the dry ingredients, then half the yogurt mixture. Add another one third of the dry ingredients, then remaining yogurt, and remaining dry ingredients, beating until batter is just smooth. Increase speed to medium-high and beat until batter light and fluffy, about 30 seconds. Stir in chips.

Completely fill each muffin cup with batter. Bake on oven rack adjusted to middle of oven until golden brown, 12-14 minutes.

Set pan on a wire rack to cool slightly. Remove muffins to a cooling rack.

Easy Low Fat Chocolate Cookies

Make a batch of these cookies and freeze them so they will be handy and fresh for lunch boxes. They will defrost long before lunchtime in the lunch box.

Ingredients:

  • 1/2 cup unsweetened applesauce           
  • 1/3 cup canola oil
  • 1/2 cup egg substitute
  • 3/4 cup sugar or 1/4 cup plus 2 tablespoons light sugar alternative
  • 3/4 cup packed brown sugar
  • 2 teaspoons vanilla extract
  • 2-2/3 cups all-purpose flour or Eagle Ultra Grain flour
  • 1/2 cup unsweetened baking cocoa
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/3 cup miniature semisweet chocolate chips

Directions:

In a large bowl of an electric mixer, combine the applesauce, oil and egg substitute. Beat in sugars and vanilla.

Combine the flour, cocoa, baking soda and salt in a separate bowl. Gradually add to applesauce mixture and mix well.

Cover and refrigerate for 2 hours or until slightly firm.

Drop dough by rounded teaspoons 2 in. apart onto baking sheets lined with parchment paper or coated with cooking spray. Sprinkle each cookie with a few chocolate chips.

Bake at 350° F for 8-10 minutes or until set. Remove to wire racks.

Yield: about 3-1/2 dozen.

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“Life is Just a Bowl of Cherries!”

August 15, 2012

Cherries in Delft bowl with red and yellow apple (Painting by Amelia Kleiser)

Life is just a bowl of cherries.

Don’t take it serious; it’s too mysterious.

You work, you save, you worry so,

But you can’t take your dough when you go, go, go.

So keep repeating it’s the berries,

The strongest oak must fall,

The sweet things in life, to you were just loaned

So how can you lose what you’ve never owned?

Life is just a bowl of cherries,

So live and laugh at it all.

Written by songwriters,  Lew Brown and Ray Henderson 1931

Cherries

The cherry is one of the world’s oldest cultivated fruits, along with its cousin, the apricot. Cultivation dates back to 300 B.C. and its lineage dates back even farther. The common cherry tree, Prunus avium, is native to the temperate areas of eastern Europe and western Asia and is part of the Rose family. Its name comes originally from the Greek, and in Latin means, of or for the birds, due to the birds’ obvious love of the fruit. The English word cherry originates from the Assyrian karsu and Greek kerasos. The tree was beloved by the Egyptians, Greeks and Romans both for its beautiful flowers and its versatile fruit. Although a different species of cherry was already strongly established in America by the time the first colonists arrived, the new settlers brought along their favorite European variety and eventually cross-bred the two. Today, 90 percent of the commercial cherry crop is grown in the U.S., mostly in Michigan, California, Oregon and Washington.

The most popular variety is the Bing cherry, which was developed by Seth Luelling of Milwaukie, Oregon in 1875. It was allegedly named for his Manchurian foreman. There are now thousands of varieties of cherries and most are still picked by hand.

There are two general varieties of cherries: sweet and sour. The success of your recipe will depend on choosing the right variety. Fresh sweet cherries are available in the U.S. from May through August. Sour cherries begin ripening in June. Dried cherries are now available year-round and can be eaten as snacks or used in recipes like raisins.

A Japanese legend tells of a brave warrior who lived to a great age, outliving friends and family. His most beloved memory was of playing beneath a cherry tree in Iyo during his youth. One summer, the tree died, which the man took as a sign that it was also his time to die. Although a new cherry tree was planted nearby, the old warrior was inconsolable. During the winter season, the old man pleaded with the dead tree to bear flowers just one more time, vowing that if his request was granted, he would give up his long life. The tree bloomed, and true to his promise, the old warrior committed hara-kiri beneath the dead branches of the tree. As his blood and spirit soaked down to the roots, the tree bloomed once again in the dead of winter. Legend holds this tree in Iyo still blooms in winter every year on the anniversary of the warrior’s death, though all other trees nearby lay in dormant winter state. Japan has gifted the United States with thousands of cherry trees on more than one occasion as a gesture of friendship. The trees are planted in America’s capital city, Washington, D.C.

Types of Cherries

Sweet Cherries

Usually eaten out of hand, sweet cherries are larger than sour cherries. They are heart-shaped and have sweet firm flesh. They range in color from golden, red-blushed Royal Ann to dark red to purplish-black. Bing, Lambert, and Tartarian are other popular dark cherries. Sweet cherries also work well in cooked dishes.

Sour Cherries

Normally too tart to eat raw, sour cherries are smaller than their sweet cousins, and more globular in shape with softer flesh. The Early Richmond variety is the first available in the market in late spring and is bright red in color, with the Montmorency soon following. The dark red Morello variety is another popular sour cherry. Sour cherries are normally cooked with sugar and used for pies, preserves, and relishes.

Fresh cherries should be clean, bright, shiny, and plump with no blemishes. Sweet cherries should have firm, but not hard flesh, while sour cherries should be medium-firm. The darker the color, the sweeter the cherry. Avoid cherries with cuts, bruises, or stale, dry stems. You’ll find stemmed cherries less expensive, but be aware that cherries with the stems intact will have a longer shelf life.

Frozen cherries can be substituted for fresh cherries in most recipes. If you are substituting canned cherries for fresh, you may need to drain and/or rinse off the syrup before proceeding.

Unopened canned cherries can be stored on the shelf up to a year. Once opened, keep the canned cherries in a covered container in the refrigerator and use within one week. Maraschino cherries will last six to twelve months in the refrigerator. Unopened dried cherries will last up to 18 months.

Cherry Storage

Store unwashed cherries in a plastic bag in the refrigerator, and wash just before eating. Before eating fresh sweet cherries, leave them out on the counter for a few hours as the flavor is much better at room temperature. Fresh cherries should be consumed within two to four days.

When using cherries in baked goods, you might notice a blue discoloration around the cherries in the finished product. This is due to a chemical reaction between the cherries and alkaline substances, such as baking powder or baking soda. To prevent discoloration, substitute buttermilk or sour cream for milk in the recipe or add an acidic liquid such as lemon juice. Pure almond extract is a natural companion to cherries. Less than 1/4 teaspoon added to cherry mixtures really brightens the cherry flavor.

When using dried cherries in recipes, you can plump them up just as you would raisins, by covering them with hot water and letting stand about thirty minutes.

Complimentary Cherry Foods

Black pepper goes amazingly well with cherries, especially when paired with pork, beef, or game meats. Dairy products also bring out the mild tart flavors of cherries, particularly sweet cream, gorgonzola (blue) cheese, ricotta cheese, and mascarpone. As for herbs, choose sage, chives, and verbena.

Cherry Measurements

• 1 pound fresh unpitted cherries = about 80 cherries

• 1 pound fresh unpitted cherries = 2-1/3 cups pitted

• 1 pound fresh unpitted cherries = 1-1/2 cups cherry juice

• 16 ounces canned cherries = 1-1/2 cups

• 21 ounces canned cherry filling = 1-1/2 cups

• 10 ounces frozen cherries = 1 cup

• 2 ounces dried cherries = 1/2 cup

• 1 cup fresh sweet cherries = 1 serving

Cherries for Breakfast

Cherry-Almond Coffeecake

9 servings

Ingredients:

Topping:

  • 1/4 cup all-purpose flour
  • 1/3 cup packed brown sugar
  • 1/4 cup regular oats
  • 1 teaspoon ground cinnamon
  • 1 tablespoon chilled butter or Smart Balance Blend, cut into small pieces

Cake:

  • 1 1/2 cups all-purpose flour or Eagle Ultra Grain flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 cup granulated sugar or ¼ cup light sugar alternative
  • 1 1/2 tablespoons butter or Smart Balance Blend, softened
  • 1 cup plain low-fat yogurt
  • 1 1/2 teaspoons vanilla extract
  • 3/4 teaspoon almond extract
  • 1 large egg or 1/4 cup egg substitute
  • Cooking spray
  • 1 1/2 cups pitted sweet cherries, quartered
  • 2 tablespoons slivered almonds

Directions:

Preheat oven to 350°F.

To prepare topping:  lightly spoon 1/4 cup flour into a dry measuring cup, and level with a knife. Combine flour, brown sugar, oats, and cinnamon in a small bowl; cut in 1 tablespoon butter with a pastry blender or 2 knives until mixture resembles coarse meal. Set aside.

To prepare the cake:  lightly spoon 1 1/2 cups flour into dry measuring cups; level with a knife. Combine flour, baking powder, baking soda, and salt in a bowl; set aside. Beat granulated sugar and 1 1/2 tablespoons butter at medium speed of a mixer. Add the yogurt, extracts, and egg; beat well. Add flour mixture, and beat at low speed until well-blended (batter will be thick). Spread half of batter in bottom of an 8-inch square baking pan coated with cooking spray, and top with cherries. Sprinkle with 3 tablespoons topping. Repeat procedure with the remaining batter and topping. Sprinkle with almonds. Bake for 45 minutes. Cool completely on a wire rack.

Cherries for Lunch

Spinach Salad with Cherries

4 servings

Ingredients:

Dressing:

  • 1/4 cup olive oil
  • 1/4 cup red wine vinegar
  • 2 teaspoons honey
  • 1/8 teaspoon black pepper

Salad:

  • 5 cups cleaned torn spinach leaves, stems removed
  • 1 cup bite-sized fresh pineapple wedges
  • 1/2 cup dried tart cherries
  • 1/2 cup thinly sliced red onion
  • Crumbled blue cheese,  (optional)

Directions:

For the dressing, combine oil, vinegar, honey and pepper in a medium bowl; mix well. For the salad, combine spinach with pineapple, cherries and onion in a large salad bowl. Spoon dressing over spinach mixture; mix to coat salad with dressing. Serve topped with cheese, if desired.

Cherries for an Appetizer

 Honey-Rosemary Cherries and Blue Cheese Crostini

Begin your party casually by offering this appetizer “help yourself” style. Or, make up single-serving plates and present as a first course at the table.

Ingredients:

  • 1 shallot, thinly sliced
  • 2 teaspoons olive oil
  • 1 cup fresh pitted cherries or 1 (12-oz.) package frozen dark, sweet pitted cherries, thawed
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons honey
  • 1/4 teaspoon chopped fresh rosemary
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 cups loosely packed arugula
  • 16 (1/4-inch-thick) ciabatta bread slices, toasted
  • 1 (8-oz.) wedge gorgonzola cheese, thinly sliced
  • Garnish: freshly ground pepper

Directions:

Sauté shallot in hot oil in a medium skillet over medium-high heat 2 to 3 minutes or until tender. Add cherries (and any liquid in package) and next 5 ingredients. Cook, stirring occasionally, 8 to 10 minutes or until thickened. Let stand 10 minutes.

Divide arugula among toasted bread slices. Top each with cherry mixture and 1 blue cheese slice. Garnish, if desired.

 

Cherries for Dinner

Grilled Chicken With Cherry Sauce

You can make the cherry sauce with either fresh or frozen berries. You can also serve it over grilled pork chops.

Makes 4 servings (serving size: 1 chicken breast, 1/4 cup cherry sauce)

Ingredients:

  • Cooking spray
  • 1 cup chopped pitted sweet cherries fresh or frozen
  • 1/4 cup dry red wine
  • 1 garlic clove, minced
  • 1/4 teaspoon dried oregano
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon crushed red pepper
  • 1 tablespoon honey
  • 4 (4-ounce) skinless, boneless chicken breast halves
  • Olive oil

Directions:

Prepare outdoor or indoor grill. Grease grill racks.

Lightly crush cherries in a small saucepan. Add the wine and next 6 ingredients (through honey). Bring the mixture to a boil; reduce heat, and simmer, stirring occasionally, 10 minutes.

Brush the chicken with olive oil. Grill the chicken, covered, for 4 minutes on each side or until it is cooked through. Serve chicken topped with cherry sauce.

Cherries for Dessert

Cherry Tiramisu

Serves 6

Ingredients:

  • 1 cup skim ricotta cheese
  • 1 cup confectioners’ sugar
  • 1/4 cup light sour cream
  • 1/4 cup coffee liqueur
  • 1-1/2 cups (Amaretti) almond cookie crumbs (about 30 2-inch cookies)
  • 1 can (21-ounces) no sugar added cherry filling and topping
  • Grated chocolate for garnish
  • Fresh mint leaves for garnish

Amaretti Cookies

Directions:

Combine ricotta cheese, confectioners’ sugar, sour cream and coffee liqueur in a large mixing bowl; mix well. Set aside.

In the container of food processor, process cookies, in small batches, until finely crushed.

Remove 6 cherries from cherry filling; reserve for garnish.

To assemble dessert, spoon 2 tablespoons ricotta cheese mixture into each of six (8-ounce) parfait glasses. Add 2 tablespoons cookie crumbs to each glass; top each with 2 tablespoons cherry filling. Repeat ricotta, crumbs and cherry layers. Finish each serving with an equal portion of the remaining ricotta cheese mixture.

Garnish with reserved cherries, grated chocolate and mint leaves, if desired. Let chill 2 to 3 hours before serving.

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It’s Peach Season !

August 2, 2012

Although its botanical name Prunus Persica refers to Persia because the Persians introduced the fruit into the Western world, peaches actually originated in China, where they have been cultivated since the early days of Chinese culture, circa 2000 BC.  Peaches were mentioned in Chinese writings as far back as the 10th century BC and were a favored fruit of kings and emperors. Currently, the history of the cultivation of peaches in China has been extensively reviewed, citing numerous original manuscripts that date back to 1100 BC.

Its English name derives originally from the Latin malum persicum, “Persian apple”, which became the French pêche and peach in Middle English.

The peach was brought to India and Western Asia in ancient times. Peach cultivation went from China, through Persia, and reached Greece by 300 BC. Alexander the Great introduced the fruit into Europe after he conquered the Persians. Romans began cultivating peaches in the first century AD. Then it was brought to the Americas by Spanish explorers in the 16th century and, eventually, made it to England and France in the 17th century, where it was prized and considered a rare treat.

Although Thomas Jefferson had peach trees at Monticello, United States farmers did not begin commercial production until the 19th century, mostly in the Middle Atlantic States.  California today raises 65 percent of the peaches grown for commercial production in the United States, but the states of South Carolina, New Jersey, Georgia, Michigan, Pennsylvania and Washington also grow a significant amount. Italy, China, India and Greece are major producers of peaches outside of the United States.

Some Peach Facts:

A freestone peach is one where the flesh separates easily from the pit. When the fruit is cut in half, the pit can be removed by hand. It may even fall out if you tip the cut fruit over.

Clingstone peaches have flesh that clings to the pit. When the fruit is cut in half, it is very difficult to separate the two halves because the flesh sticks to the pit.

Peaches are a favorite fruit for snacking, for cereal, and for pies and jams. Peach ice cream is a summer favorite. Ripe peaches also freeze well for later use.

You can ripen peaches by placing them in a brown paper bag for two to three days. Sliced, fresh peaches should be tossed in lemon or lime juice to prevent browning.

You can do a variety of things with peaches.

• Baked – Peach cakes, peach cobbler, and peach pastries

• Pureed – Make peach chutney, peach salsa and peach sauces.

• Poached – Peaches can be poached in sugar syrup to make a variety of desserts.

• Sliced – Use for salads and desserts

• Boiled – Cut the peaches and boil to make jams and marmalades.

How to peel peaches:

Step 1
Place peaches in a large pot of boiling water for 10-20 seconds or until the skin splits.

 

Step 2
Remove with a slotted spoon. Immediately place in an ice water bath to cool the peaches and stop the cooking process.

Step 3
Use a paring knife to peel the skin, which should come off easily. If stubborn areas of skin won’t peel off, just return fruit to the boiling water for a few more seconds.

How to make peach puree:

Yield: Makes about 1 cup

Ingredients:

  • 1 cup peeled and chopped fresh peaches or 1 cup frozen
  • 1 teaspoon sugar

Directions:

Process peaches, sugar, and 1 tablespoon water in a blender 1 minute or until smooth. Transfer to a small bowl; cover and chill until ready to use.

Peaches can be used across the entire menu:

As an Appetizer Cocktail

                                                                                                                                       

Peach Mojitos

Yield: Makes about 1 cup

Ingredients:

  • 3 cups coarsely chopped peeled ripe peaches (about 1 pound)
  • 1 teaspoon grated lime rind
  • 1 cup fresh lime juice (about 4 large limes)
  • 3/4 cup sugar
  • 1/2 cup packed mint leaves
  • 2 cups white rum
  • 4 cups club soda, chilled
  • Crushed ice
  • Mint sprigs (optional)

Directions:

1. Place peaches in a blender or food processor; process until smooth. Press peach puree through a fine sieve into a bowl; discard solids.
2. Combine lime rind, lime juice, sugar, and mint in a large pitcher; crush juice mixture with the back of a long spoon. Add peach puree and rum to pitcher, stirring until sugar dissolves. Stir in club soda. Serve over crushed ice. Garnish with mint sprigs, if desired.

As An Appetizer Course:

Crostini with Peaches and Blue Cheese                                                                                                                                                                          

Yield: Makes 18

Ingredients:

  • 18 thin baguette slices
  • Olive oil
  • 1 1/2 cups peeled peaches , chopped
  • 1 tablespoon balsamic vinegar
  • 1/2 cup blue cheese, crumbled
  • Freshly ground black pepper

Directions:

  1. Brush baguette slices with olive oil; place on a baking sheet. Broil until toasted and crisp. Cool completely.
  2. Toss peaches gently with vinegar. Top crostini with peaches and blue cheese. Sprinkle with pepper. Broil until cheese is hot, soft, and very lightly browned.

As A Salad Course:

Grilled Peach-and-Mozzarella Salad                                                                                                                                           

Makes 4 servings

Ingredients:

  •  5 Freestone peaches
  • 3 green onions, sliced
  • 1 teaspoon dried oregano
  • 3 tablespoons honey
  • 1 teaspoon salt
  • 1 teaspoon lime zest
  • 1/2 cup fresh lime juice
  • 1 tablespoon white balsamic vinegar
  • 1/3 cup olive oil
  • 1/4 cup chopped fresh basil
  • 1 (6-oz.) package baby arugula, thoroughly washed
  • 3/4 pound fresh mozzarella 1/4-inch slices

Directions:

  1. Peel and chop 1 peach. Cut remaining 4 peaches into 1/4-inch-thick rings. (Cut peaches inward from sides, cutting each side just until you reach the pit. Lift the rings off the pits in one piece.)
  2. To make dressing: Process chopped peach, green onions, and the next 6 ingredients in a food processor 10 to 15 seconds or until smooth. Add oil, and pulse 3 to 4 times or until thoroughly combined.
  3. Heat grill and grease grates. Brush both sides of peach rings with the peach dressing.
  4. Grill peach rings, covered with grill lid, 3 to 5 minutes on each side or until grill marks appear.
  5. Mix arugula and basil and arrange evenly on 4 plates. Alternately layer  grilled peach rings and  cheese slices over greens on each plate.  Drizzle with remaining peach dressing.

As an Entree Course:

Grilled Chicken with Georgia Peach Barbecue Sauce

Ingredients

  • 2 chickens (2 1/2 to 3 pounds each), quartered, with backs removed
  • 1 recipe Georgia Peach Barbecue Sauce, recipe follows below                                                                                                                                                                                                                                                                                                                                            

Remove the backbone, split the breasts, and remove the legs and thighs in one piece. Or you can just buy chicken quarters.

Directions:

Marinate the chickens in 2/3 of the barbecue sauce for a few hours or overnight in the refrigerator.

Prepare your grill for direct heat and indirect heat.

Lay the chicken pieces skin side down on the hottest side of the grill in order to sear the skin side well. Grill for 5-10 minutes, depending on how hot the grill is (you do not want the chicken to burn). Once you have a good sear on one side, move the chicken pieces to the cooler side of the grill, or, if you are using a gas grill, lower the heat to medium low. Cover the grill and cook undisturbed for 20 minutes.

Turn the chicken pieces over and baste them lightly with the barbecue sauce. Cover the grill again and allow to cook for another 30 minutes. Repeat, turning the chicken pieces over, basting them with sauce, covering, and cooking for another 20 minutes.

You can check to see if the chicken is cooked with a meat thermometer inserted into the thickest part of each chicken piece. Look for 165° for breasts and 170° for thighs.

If the chicken isn’t done, turn the pieces over and continue to cook at a low temperature. If you prefer, you can finish with a sear on the hot side of the grill. To do this, put the pieces, skin side down, on the hot side of the grill. Allow them to sear and blacken slightly for a minute or two.
Serve with barbecue sauce on the side.

Georgia Peach Barbecue Sauce

Yields about 4 cups.

Ingredients:

  • 1/2 cup firmly packed brown sugar
  • 1 tablespoon onion salt
  • 2 teaspoons freshly ground black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon ground ginger
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon ground mace
  • 1/3 cup white vinegar
  • 2 cups ketchup or 1 cup ketchup and 1 cup tomato puree
  • 1 cup peach, purée, see recipe in this post
  • 2 tablespoons Worcestershire sauce
  • 2 tablespoons honey
  • 2 tablespoons butter or Smart Balance Blend, cubed and well chilled

Directions:

In a medium saucepan, combine all the ingredients except the butter. Bring to a boil, stirring to dissolve the sugar. Reduce the heat, cover and simmer for 25 minutes, stirring occasionally. With a whisk, blend in the butter cubes, a couple at a time, until incorporated.

As A Dessert Course:

Peach Upside-Down Cake                                                                                                                                                                       

If you would like to make your own low-fat caramel sauce instead of using a store-bought product, I have included the recipe from Eating Well Magazine below.

Yield: 9 servings (serving size: 1 cake piece, 1/4 cup frozen yogurt, and 2 teaspoons caramel syrup)

Ingredients:

  • 3 cups thinly sliced peeled peaches (about 1 1/2 pounds), see how to peel peaches in this post
  • 1 tablespoon brown sugar
  • 1/4 teaspoon grated nutmeg
  • 1 teaspoon cornstarch
  • 1 teaspoon lemon juice
  • Cooking spray
  • 2/3 cup sugar (or Domino Light or Truvia for Baking)
  • 1/4 cup butter or Smart Balance Blend, softened
  • 2 teaspoons grated lemon rind
  • 1 teaspoon vanilla extract
  • 1 large egg
  • 1 1/4 cups all-purpose flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/8 teaspoon salt
  • 3/4 cup buttermilk
  • Vanilla fat-free frozen yogurt
  • Fat-free caramel sundae syrup, warmed, recipe below

Directions:

  1. Preheat oven to 350° F.
  2. Combine the first 5 ingredients in a bowl. Spoon into a 9-inch round cake pan coated with cooking spray.
  3. Place 2/3 cup sugar and the next 4 ingredients (2/3 cup sugar through egg) in a large electric mixer bowl; beat at medium speed until well blended (for about 5 minutes).
  4. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, baking soda, and salt, stirring well with a whisk.
  5. Add the flour mixture to sugar mixture alternately with buttermilk, beginning and ending with flour mixture; mix after each addition.
  6. Spoon batter over peach mixture in pan. Bake at 350° F for 45 minutes or until a wooden pick inserted in center comes out clean.
  7. Cool for 10 minutes in pan on a wire rack. Place a plate upside down on top of cake, and invert onto plate. Serve warm with frozen yogurt and the caramel syrup.

Low Fat Caramel Sauce

From EatingWell:  September/October 1991
This quick caramel sauce is made lighter with evaporated fat-free milk and uses molasses to give it rich flavor.
Makes 1 1/2 cups

Ingredients:

  • 1 cup regular sugar or 1/2 cup Domino Light or Truvia for Baking
  • 1/2 cup water
  • 1 tablespoon butter
  • 3/4 cup nonfat evaporated milk
  • 1 teaspoon molasses
  • 1/2 teaspoon vanilla extract

Directions:

  1. Combine sugar and water in a small, heavy-bottomed pan. Bring to a boil over medium-high heat, stirring occasionally. After the mixture comes to the boiling point cook, without stirring, until the syrup turns amber, about 15 minutes. (Take care not to burn it.) Remove from heat and cool for 2 minutes.
  2. Using a wooden spoon, stir in butter. Gradually stir in milk. Return to the heat and cook, stirring, until the caramel has dissolved, about 1 minute. Stir in molasses and vanilla. Serve warm.

Make Ahead Tip: Cover and refrigerate for up to 5 days or freeze in small portions. Warm slightly before serving.

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It’s Tomato Season.

June 15, 2012

According to the U.S. Department of Agriculture, Americans eat more than 22 pounds of tomatoes every year. More than half this amount is eaten in the form of ketchup and tomato sauce. There are more than 4,000 varieties of tomatoes, ranging from the small, marble-size cherry tomato to the giant Ponderosa that can weigh more than 3 pounds.

Tomatoes do not become more flavorful and develop adequate flavor unless allowed to ripen on the vine. They will change color and soften, but the sugar, acid, and aroma compounds are locked in once the fruit is taken off the vine. So, choose vine-ripened tomatoes, preferably locally grown, because the less the tomatoes have to travel, the more likely they were picked ripe. Seek out locally grown tomatoes whenever possible. They may not be as “pretty” as store bought, but beauty, but taste is what you are after.

Select tomatoes that are firm, glossy, smooth, plump, heavy for their size, and free of bruises. Avoid tomatoes that are overly ripe and soft. Fragrance is a better indicator of a good tomato than color. Use your nose and smell the stem end. The stem should retain the garden aroma of the plant, if it doesn’t, your tomato will lack flavor. Since fresh tomatoes are summer fare and off-season tomatoes are rarely flavorful, substitute canned Italian plum tomatoes in cooked dishes. Cook for ten minutes to reduce the liquid and enhance the taste.

Storing Ripe Tomatoes:  

NEVER REFRIGERATE FRESH TOMATOES! Cold temperatures make the flesh of a tomato pulpy and destroys the flavor. Always store tomatoes at room temperature stem-end down. This prevents air from entering and moisture from exiting its scar, prolonging shelf life.

To ripen, place green or unripened tomatoes in a brown paper bag and place in a dark spot for three or four days, depending on the degree of greenness. The bag will trap the fruit’s ethylene gas and encourage ripening. Do not put tomatoes in the sun to ripen – that will soften them.


Tomato Equivalents

Fresh Tomatoes:

  • 1 small tomato weighs 3 to 4 ounces.
  • 1 medium tomato weighs 5 to 6 ounces.
  • 1 large tomato weighs 7 or more ounces.
  • 2 1/2 pounds fresh tomatoes = 3 cups chopped and drained fresh tomatoes or 2 1/2 cups seeded, chopped cooked tomatoes.
  • 1 pound fresh tomatoes = 3 cups pureed tomatoes.
  • 25 to 30 cherry tomatoes = 2 cups chopped tomatoes.

Canned Tomatoes:

  • 1 (16-ounce) can = 2 cups undrained tomatoes = 1 cup drained tomatoes.
  • 1 (28-ounce) can = 3 cups undrained = 2 to 2 1/2 cups drained tomatoes.
  • 1 (35-ounce) can = 4 cups undrained = 2 1/2 to 3 cups drained tomatoes.
  • 1 (6-ounce) can tomato paste = 1/4 cup.

Tomato Tips:

  • Add a pinch of sugar to tomatoes when cooking them. It enhances the flavor.
  • To keep baked or stuffed tomatoes from collapsing, bake in greased muffin tins. The tins will give them some support as they cook.
  • If the seeds and skins won’t be noticeable in a dish, keep them in. If you are making a smooth sauce, you can always strain out the seeds and skins later as the skins and seed will add flavor.
  • While the flesh contributes the sugars and amino acids, the flavors of a tomatoes are not just in its flesh, the jelly and juice surrounding the seeds contribute acidity. However, the seeds and surrounding jelly will contribute liquid to the dish you are using it in, which can make uncooked dishes, such as salsa, too watery. The tomato skins also have a way of curling up into tough little bits when they are cooked.

Tips for Freezing Tomatoes:

  • The simplest way to preserve tomatoes is to freeze them whole. Just rinse them, spread them out on a cookie sheet, and freeze overnight. When frozen, put them in a freezer bag and return to the freezer. To use, remove from bag and thaw. When thawed, slip the skins off, and use in your favorite recipes.
  • Peel the tomatoes, puree them in a blender, and then strain them through cheesecloth or a coffee filter to drain off the excess tomato water (this can be used in soups). Freeze the pulp in ice cube trays. When frozen, store the frozen cubes in a freezer bag.
  • Roast halved tomatoes with olive oil and herbs before freezing.

How To Peel Fresh Tomatoes:

* *

In a 5-quart pan over high heat, bring 3 ½ quarts water to a boil.

Prepare a large bowl of ice water that contains enough ice water to cover the tomatoes you want to peel.

With a paring knife, cut an “X” through the skin on bottom of each tomato.
* *

Working in batches of three, plunge (drop) the tomatoes into the boiling water, a few at a time, 10 to 15 seconds.

Do not leave tomatoes in the boiling water for more than 15 seconds as your tomato will become mushy (especially if you are using the tomatoes uncooked in a salad or salsa, you don’t want them in a boiling pot any longer than they have to be, because they’ll start to cook.)

Remove tomatoes from hot water with a slotted spoon.

With a slotted spoon gently place in a bowl or sink filled with ice water to cool them down.

Once the tomatoes are cool, immediately take them out of the water to drain. Leaving the tomatoes in water may cause them to become waterlogged.

Gently pull away the skins, beginning at the points created by the X. The skin will easily slip off each tomato.

You may use a small paring knife or your fingers.

Contrary to popular belief, tomatoes have been grown as a food since the 16th century, though they have in various times and places been regarded as both poisonous and decorative plants. The Italian name for the tomato is pomodoro, meaning “apple of love” or “golden apple,” because the first tomatoes to reach Europe were yellow varieties. Tomatoes were not cultivated in North America until the 1700s, and then only in home gardens. In colonial America (1620-1763), tomatoes were thought to be poisonous and were grown as an ornamental plant called the “love apple.” The odor of the leaves made people think it was poisonous.

According to an article from, The Thomas Jefferson Society, called Thomas Jefferson’s Favorite Vegetables by Peter J. Hatch, regarding tomatoes and Thomas Jefferson (1743-1826), 3rd President of the United States:

Thomas Jefferson was raising tomatoes by 1782. Most people of that century paid little attention to tomatoes. Only in the next century did they make their way into American cookbooks, always with instructions that they be cooked for at least three hours or else they “will not lose their raw taste.”  Jefferson was a pioneer grower of “tomatoes.”  Beginning in 1809, he planted tomatoes yearly in his vegetable garden and  Jefferson’s daughter, Martha, and granddaughters, Virginia and Septimia, left numerous recipes that involved tomatoes, including gumbo soups, cayenne-spiced tomato soup, green tomato pickles, tomato preserves, and tomato omelettes. Tomatoes were also used for presidential dinners during Jefferson’s time, which helped this modern garden favorite get off to a good start.

 Here are a few recipes for you to try when tomatoes are at their best.

Appetizer

Ricotta Crostini with Cherry Tomatoes

Ingredients:

  • Handful of cherry tomatoes
  • Kosher salt and freshly ground black pepper
  • Extra-virgin olive oil
  • 1 loaf of ciabatta or another peasant-style bread
  • 1 garlic clove, peeled
  • 1–1 1/2 cups ricotta cheese, room temperature
  • Parmesan cheese

Directions:

1.  Place tomatoes in a small oven proof skillet, drizzle with olive oil, season with salt and pepper to taste, set 5″ under the broiler, and leave until the tomatoes have burst and started to release their juices, about 8 minutes. Set aside.
2. Heat a stove top grill pan over medium heat. Cut bread into 1/2″-thick crosswise slices. Drizzle the bread with olive oil. Grill bread slices until both sides have grill marks and slightly charred crusts, 4–5 minutes.
3.  While hot, rub bread with garlic. Spread 1 tablespoon of the ricotta on top of each toasted slice.
4.  Spoon cherry tomatoes on top. Garnish with thin shavings of parmesan cheese and black pepper.
SERVES 4–6

Lunch

Broiled Tomatoes with Farro Salad

Serves: 6
The natural nuttiness of farro matches beautifully with the saltiness of the olives and the sweetness of the broiled ‘Roma’ tomatoes. Serve with a lightly chilled fruity red wine. To save time, substitute a quick-cooking grain or pasta such as couscous, orzo, or instant brown rice for farro.

Ingredients

  • 1 1/2 teaspoons coarse salt
  • 1 cup Farro
  • 6  plum tomatoes, cored and halved lengthwise
  • 1/2 cup extra-virgin olive oil
  • 2 cloves garlic, finely chopped
  • 1/4 teaspoon coarse ground pepper
  • 2 tablespoons lemon juice
  • 1/2 cup  crumbled feta cheese
  • 1/2 cup pitted Kalamata olives, halved
  • 2 teaspoons fresh thyme leaves, chopped

Directions:

  1. Cook the farro: Bring 6 cups of water to a boil. Add 1 teaspoon salt and the farro and gently boil until tender — 40 to 45 minutes. Drain and keep warm.
  2. Broil the tomatoes: Heat oven to 400°F. Arrange the halved tomatoes on a baking pan. Brush with 1 tablespoon olive oil, sprinkle with the garlic, 1/4 teaspoon salt, and the pepper, and roast for 10 minutes. Heat oven to broil and continue to cook until tomatoes begin to brown — about 5 minutes. Remove tomatoes from oven and set aside.
  3. Prepare farro salad: Combine the lemon juice and remaining salt in a medium bowl. Add 1/4 cup olive oil in a thin, steady stream while whisking continuously. Set aside. Heat the remaining olive oil over medium-high heat in a medium skillet. Add the cooked farro and toss just until warmed–2 to 3 minutes. Transfer to a large serving platter or bowl, add the feta, olives, lemon-juice mixture, and fresh thyme leaves and gently toss to combine. Top with the broiled tomatoes and serve immediately.

Roasted Tomato Soup

When tomatoes are oven-roasted at a low temperature, their flavor becomes very concentrated. When they’re then pureed, even dead-of-winter plum tomatoes make a delicious soup that tastes like summer.

Ingredients: 
  • 3 pounds ripe tomatoes
  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil
  • 3/4 teaspoon sugar
  • Salt and freshly ground pepper
  • 3 tablespoons minced shallots
  • About 3 cups chicken stock or canned low-sodium broth
  • Basil Leaves

Directions:

  1. Preheat the oven to 325°. Halve the tomatoes lengthwise through the stem; quarter larger tomatoes. In a medium bowl, toss the tomatoes with 1 tablespoon of the olive oil to coat.
  2. Arrange the tomatoes, cut side up, on a large baking sheet and sprinkle with the sugar and salt and pepper. Roast the tomatoes for about 2 hours, or until most of their juices have evaporated and they are just beginning to brown. The tomatoes should look like dried apricots and hold their shape when moved.
  3. Heat the remaining 1 teaspoon of olive oil in a small skillet. Add the shallots, cover and cook until they are soft and just beginning to brown, about 5 minutes. Transfer the shallots to a food processor, add the tomatoes and puree. With the machine on, drizzle in the chicken stock and process until incorporated.
  4. Pass the soup through a coarse strainer into a clean saucepan and bring to a simmer. Season with salt and pepper and garnish with basil. Ladle the soup into warmed bowls and serve hot.

Dinner

Chickpeas with Tomatoes and Sweet Peppers

Serves 6

Ingredients:

  • 2 cups dried chickpeas
  • 1/2 cup extra-virgin olive oil
  • 2 medium red bell peppers, stemmed, seeded, and chopped
  • 1 small red chile, stemmed and finely chopped
  • 1 large yellow onion, peeled and chopped
  • 2 cloves garlic, crushed and peeled
  • 3 medium tomatoes, cored and finely chopped
  • 1 teaspoon chopped fresh basil
  • 1/2 teaspoon chopped fresh oregano
  • 1/2 bunch fresh parsley, chopped
  • Salt and freshly ground black pepper

Directions:

Put chickpeas in a medium bowl and add enough cold water to cover by 2”.  Set aside to soak for at least 4 hours, or overnight, then drain.
Place chickpeas in a medium pot, add enough cold water to cover by 3”, and bring to a boil over medium-high heat. Cover, reduce heat to medium, and cook until chickpeas are tender, about 1 1/2 hours. Drain and set aside.
Heat oil in a heavy medium pot over medium heat. Add bell peppers, chiles, onions, and garlic and cook, stirring often, until vegetables have softened, about 10 minutes. Add tomatoes, basil, oregano, half the parsley, and salt and pepper to taste. Cover, reduce heat to medium-low, and simmer for about 30 minutes. Add chickpeas and simmer until heated through, about 10 minutes. Adjust seasonings and serve hot or cold, sprinkled with remaining parsley.

 Tomatoes Stuffed with Tuna, Capers, and Herbs

Makes 6 servings

Ingredients:

  • 6 medium firm but ripe red tomatoes
  • Coarse salt
  • 2 tablespoons drained capers
  • 1/4 cup pine nuts, toasted
  • 2/3 cup chopped fresh flat-leaf parsley
  • 1 teaspoon chopped fresh oregano leaves
  • 2 garlic cloves, minced
  • 1/4 cup extra-virgin olive oil
  • 1 tablespoon fresh-squeezed lemon juice
  • 2 (5-ounce) cans Italian tuna packed in oil, drained
  • Salt and freshly ground pepper

Directions:
Cut a 3/4-inch slice off the stem end of each tomato and reserve. With a spoon, carefully scoop out the pulp and discard. Sprinkle the inside of the tomatoes with salt and place the tomatoes upside down on paper towels to drain for 1 hour.
In a medium bowl, mix together the capers, pine nuts, parsley, oregano, olive oil, and lemon juice. Add the flaked tuna and mix together gently. Season to taste with salt and pepper.
Sprinkle the inside of the tomatoes with pepper. Distribute the tuna evenly among them, cover with the reserved tops, and serve.
NOTE: These can be made several hours in advance and refrigerated; bring to room temperature before serving.

Grilled Chicken Stuffed with Basil and Tomato

Butterflying the chicken — splitting each piece in half and fanning it open like a book — creates two layers to hold tomato and basil.
Serves 4

Ingredients

  • 4 boneless, skinless chicken breast halves (about 6 ounces each)
  • 1/2 teaspoon coarse salt
  • Freshly ground pepper
  • 2 garlic cloves, minced
  • 1 tablespoon extra-virgin olive oil
  • 12 fresh basil leaves, plus more for garnish
  • 2 beefsteak tomatoes, cut into 1/4-inch-thick slices

Directions

  1. To butterfly chicken breasts: Put halves on a cutting board, smooth sides down, with the pointed ends facing you. Starting on one long side, cut breasts almost in half horizontally (stop about 1/2 inch before reaching the opposite side). Open cut breasts like a book. Sprinkle each piece all over with salt and pepper. Transfer to a plate, and coat both sides with garlic and oil. Let stand 30 minutes.
  2. Heat a grill or grill pan until medium-hot. Place 3 basil leaves on the bottom half of each opened chicken breast; top each with 2 slices tomato. Fold over other half of chicken breast, and secure with two toothpicks or short skewers.
  3. Grill chicken breasts, turning once, until golden brown on both sides and no longer pink in the center, about 15 minutes. Place on a clean serving platter; garnish with basil. Remove toothpicks or skewers before serving.


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Posted by in Appetizer, Beans, Bread, Cheese, Chicken, chickpeas, Dinner, farro, Fish, Grains, Grilling, Healthy Italian Cooking, Italian Cuisine, Lunch, peppers, tomatoes, tuna, Vegetables Tags: , , , ,

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What Can You Do With Sun-dried Tomatoes?

June 5, 2012

Sun-dried tomatoes are ripe tomatoes that are placed in the sun to remove most of the water content from the tomatoes. Cherry types of tomatoes will lose 88% of their initial (fresh) weight, while larger tomatoes can lose up to 93% during the process. As a result, it takes anywhere from 17 to 20 lbs of fresh tomatoes to make a single pound of sun-dried tomatoes.

Even after the procedure, the tomato fruits keep their nutritional value. The tomatoes are high in lycopene, antioxidants, and vitamin C, and low in sodium, fat, and calories.

sun dried tomatoes commercial production

Before modern canning methods were available, Italians dried tomatoes on their tile roofs for use in winter when fresh tomatoes were not an option. Nowadays, sun-dried tomatoes (pomodori secchiin Italian) are not as popular in Italy as they are in America, where they are mostly relegated to antipasto or as a flavor-booster for sauce. These dried, concentrated and flavorful tomatoes have enjoyed a popularity boost in the United States in the past couple of decades, initially as a gourmet item but fast becoming a favorite of home cooks.

Sun-dried tomato tips

Sun-dried tomatoes can be used in a wide variety of recipes and come in a variety of shapes and colors. Traditionally, they were made from dried red plum tomatoes, but they can be purchased in yellow varieties as well. Sun-dried tomatoes may also be preserved in olive oil, along with other ingredients such as rosemary, basil, dried paprika, and garlic.

Unless they are already packed in oil, sun-dried tomatoes will need to be reconstituted before use. Just let them soak in warm water for thirty minutes until soft and pliable, drain (reserve the liquid to add flavor to stocks and sauces), pat dry and use as directed in your recipe. You can also use wine, broth, or other cooking liquid to reconstitute. Once reconstituted, use them within several days or pack in olive oil and store in the refrigerator for up to two weeks.  To reconstitute in oil, simply cover the dried tomatoes with oil and refrigerate for 24 hours.

To use oil-packed, drain tomatoes from oil and use. Always be sure that those left in the jar are completely covered with oil, which may mean adding more oil as you use the tomatoes. Don’t toss out that oil when you’re done with the tomatoes. It will pick up flavor from the tomatoes and be great in salad dressings or used for sauteing.

Cooking with sun-dried tomatoes

The flavor of sun-dried tomatoes is quite intense, concentrated, and slightly salty, so a little goes a long way. Although they are wonderful with pasta, you’ll enjoy using sun-dried tomatoes with many other foods, including vegetables, meats, and breads. Unopened commercially dried tomatoes will be fine without refrigeration for six to nine months. Once opened, oil-packed dried tomatoes should be refrigerated and used within two weeks. They can also be frozen.

Sun-Dried-Tomato Vinaigrette

Yield: 1½ cups
This vinaigrette is rich and sweet from the sun-dried tomatoes, so you don’t need to use much of it on salad greens
To use it as a pesto sauce and/or to add it to a pasta dish, omit the vinegar, thin it down with pasta water, and add pine nuts, sautéed zucchini, and chopped fresh basil.

  • 12 oil packed sun-dried tomatoes
  • 1 garlic clove, peeled and minced
  • 1/3 cup balsamic vinegar
  • ½ teaspoon salt
  • A few turns of freshly ground black pepper
  • ½ cup grated Parmesan cheese
  • ¼ cup olive oil

Place all the ingredients but the olive oil into the bowl of a food processor (or a blender) fitted with a metal blade, and purée to a thick paste.
Continuing to run the machine, add the oil slowly through the feed tube or the lid of the blender. Taste for salt.

Breakfast

Spinach and Sun-Dried Tomato Frittata

  • olive oil cooking spray
  • 2 teaspoons olive oil
  • 1 small shallot, chopped
  • 1 cup packed fresh spinach, chopped
  • 4 whole eggs
  • 3/4 cups egg substitute
  • 8 sun-dried tomato halves, chopped
  • 1/2 cup grated Asiago cheese
  • 2 tablespoons chopped fresh basil
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper

Heat oven to 425°F. Coat 4 small baking dishes with cooking spray. Set aside. Heat oil in a large pan over medium heat. Cook shallot until soft but not brown, 2 to 3 minutes. Add spinach; cook 2 to 3 minutes. Remove from heat. Lightly whisk eggs and egg substitute in a bowl. Stir in sun-dried tomatoes, cheese, basil, spinach mixture, salt and pepper. Spoon into baking dishes; bake until firm in the center, 12 to 14 minutes

 Lunch


Turkey, Sun-Dried Tomato and Basil Wraps

  • 1/2 cup cream cheese, low-fat whipped
  • 2 tablespoons jarred julienned sun-dried tomatoes or 6 sun-dried tomatoes, chopped
  • ¼ cup red onion, thinly sliced
  • 10 basil leaves, chopped
  • 4 large whole wheat flour tortilla
  • 3/4 pound sliced smoked turkey breast
  • 4 lettuce leaves, green leaf, Bibb or Romaine, shredded

1. In a small mixing bowl, combine the cream cheese, sun-dried tomatoes and basil.
2. Lay the tortillas out and spread 1 tablespoon of the cream cheese mixture on each of them. Divide the turkey among the tortillas and spread the remaining cream cheese mixture on top of the turkey. Divide the shredded lettuce among the tortillas and tightly roll each tortilla into a cylinder, ending with the seam side down.(The wraps can be made ahead and stored in the refrigerator.)
3. Cut the wraps in half on the diagonal and serve. 4 servings.

Garlic Shrimp with Sun-Dried Tomatoes - Gambas al Ajillo con Tomates

Shrimp With Sun-Dried Tomatoes

Yield: 4 to 6 servings.

  • 2 tablespoons extra virgin olive oil or jarred sun-dried tomato oil
  • Several sprigs thyme
  • 1 tablespoon minced garlic
  • 1 cup sun-dried tomatoes, roughly chopped
  • 2 tablespoons capers, drained if necessary
  • 1/2 cup fish stock or dry white wine
  • 16 to 24 large shrimp, peeled
  • Salt and pepper
  • Chopped fresh basil.

Put oil in a large, oven proof skillet over medium heat and add thyme, garlic, tomatoes and capers. Cook just until mixture sizzles, then add stock or wine; raise heat and bring to a boil. Cook for about a minute, then add shrimp, turning them in sauce. Cook just until they turn pink. Sprinkle with salt and pepper, garnish with basil, and serve hot or warm with Italian bread.

Dinner

 

Italian Pork Tenderloin

4 Servings

  • 1.5 lb. pork tenderloin
  • 2 tablespoons olive oil
  • 6 fresh sage leaves
  • 4 slices of prosciutto
  • 6 sun-dried tomatoes
  • Olive oil for brushing meat; salt and pepper
  • 1 tablespoon honey mustard, or mustard of choice

Pre-heat oven to 450 degrees F. Oil a baking dish just large enough to fit the pork tenderloin. Make the stuffing. Put the oil, sage, prosciutto and sun-dried tomatoes in a food processor. Pulse this mixture a few times until it is combined to a thick paste.

Cut a slit through the middle of your pork, but don’t go through to the bottom and with your hands, spread the stuffing onto the center of the meat. Close the pocket.
Tie together with kitchen twine to secure. Rub the tenderloin with olive oil, kosher salt and pepper.

Place meat in prepared baking dish. Roast the pork at 450 degrees F.  for 15 minutes, then turn the oven down to 350 degrees F. and cook another 30 minutes. Pork should be 160 degrees when done. Let the meat rest  for 5 minutes so the juices can distribute evenly before slicing. Remove the string.

To make a simple pan sauce, use the drippings in the pan and whisk in a tablespoon of honey mustard. There won’t be a lot of sauce, but enough to drizzle over the pork slices.

    

Orecchiette with Broccoli Rabe, Sun Dried Tomatoes and White Beans

Serves 6 to 8

  • 1 pound orecchiette pasta
  • 2 tablespoons olive oil
  • 2 cloves garlic, thinly sliced
  • 1 bunch broccoli rabe, stems removed, leaves chopped
  • 1 cup oil-packed sun-dried tomatoes (about 12 pieces), sliced
  • 1 (15-ounce) can cannellini beans, rinsed or 2 cups cooked dried beans
  • Salt and pepper to taste
  • 2 tablespoons grated Parmesan cheese

Bring a large pot of salted water to a boil; add pasta and cook until al dente according to package directions. Reserve a cup of the pasta cooking water and drain pasta thoroughly.

Meanwhile, in a large sauté pan over high heat, heat olive oil. Add garlic and cook until fragrant but not browned, about 1 minute. Add half the broccoli rabe and sauté until lightly wilted but not brown, about 2 minutes. Add remaining broccoli rabe to pan and cook for another minute or two. Add sun-dried tomatoes and cannellini beans and toss lightly. Taste and adjust seasoning with salt and pepper.

Add hot drained pasta to the pan (or to a larger bowl if needed) and toss with the vegetables. Stir and add a few tablespoons of reserved pasta cooking water if mixture seems dry. Season and taste again. Serve immediately with freshly grated Parmesan cheese.

Chicken & Sun-Dried Tomato Orzo

Fish fillets may also be substituted in place of chicken. Serve with sautéed fresh spinach.
4 servings

  • 8 ounces orzo, preferably whole-grain
  • 2 cups water
  • 1 cup chopped sun-dried tomatoes,oil-packed, divided
  • 2 clove garlic, peeled
  • 3 teaspoons chopped fresh marjoram or oregano, divided
  • 2 tablespoon red-wine vinegar
  • 4 teaspoons sun-dried tomato oil, (reserved from sun-dried tomato jar )
  • 1 tablespoon extra-virgin olive oil
  • 4 boneless, skinless chicken breasts, trimmed (1 1/4 pounds)
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1- 9-ounce package frozen artichoke hearts, thawed
  • 1/2 cup finely shredded Pecorino-Romano cheese, divided
  1. Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain.
  2. Meanwhile, place  water, 1/2 cup sun-dried tomatoes, garlic, 2 teaspoons marjoram, vinegar and  sun-dried tomato oil in a blender. Blend until just a few chunks remain.
  3. Season chicken with salt and pepper on both sides. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the chicken and cook, adjusting the heat as necessary to prevent burning, until golden outside and no longer pink in the middle, 3 to 5 minutes per side. Transfer to a plate; tent with foil to keep warm.
  4. Pour the tomato sauce into the pan and bring to a boil. Measure out 1/2 cup sauce to a small bowl. Add the remaining sun-dried tomatoes to the pan along with the orzo, artichoke hearts and 6 tablespoons cheese. Cook, stirring, until heated through, 1 to 2 minutes. Divide among 4 plates.
  5. Slice the chicken. Top each portion of orzo with sliced chicken, 2 tablespoons of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram.
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Sun Ripened Dried Tomatoes in Olive Oil

Posted by in Breakfast, Chicken, Dinner, eggs, Fish, Fruit, Healthy Italian Cooking, Italian Cuisine, Lunch, Pasta, Pork, Salad, Turkey, Vegetables Tags: , , , , , , , , ,

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