Healthy Italian Cooking at Home

Category Archives: Salad

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The traditional eating habits of the Mediterranean people are based on the agricultural products of their region, which has a long growing season and a rather mild climate. The traditional diets of the Greeks, French, Italians, Spaniards and Middle Easterners reflect distinct cuisines and culinary practices, but they also have a great deal in common.

Certain foods, such as beef and butter, were never very popular in the Mediterranean region because the region did not support the expansive grazing lands required to raise large quantities of buffalo and steer. Most cheeses are made from sheep’s milk and are lower in cholesterol than those made from cow’s milk. The region’s climate is favorable to growing olive trees, so olive oil is abundant and used in cooking instead of butter. With its monounsaturated fat, olive oil is much healthier than butter.

The Mediterranean peoples consume fish, poultry, game and lamb rather than beef. The meat of sheep, goats and chickens contains some fat, of course, but Mediterraneans usually consume far less meat than their northern European neighbors. Wine, which has certain health benefits, is a staple of the Mediterranean diet and regions like Italy and southern France have, historically, produced wine and wine is what is served with meals.

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Research suggests that the benefits of following a Mediterranean-style eating pattern may be many: improved weight loss, better control of blood glucose (sugar) levels and reduced risk of depression, to name a few. Eating like a Mediterranean has also been associated with reduced levels of inflammation, a risk factor for heart attack, stroke and Alzheimer’s disease.

The Mediterranean Diet is abundant in fruits, vegetables, whole grains, legumes and olive oil and it features fish and poultry—lean sources of protein—over red meat, which contains more saturated fat. Red wine is consumed regularly but in moderate amounts. Here are a few recipes that can get you started on eating like a Mediterranean.

Med1

Eggplant Souvlaki with Yogurt Sauce

Serves: 4

Ingredients

  • 1 teaspoon lemon zest
  • 1/4 cup fresh lemon juice
  • 2 cloves garlic, minced
  • 2 tablespoons chopped fresh oregano leaves or 2 teaspoons dried
  • 4 teaspoons olive oil, plus extra for the grill
  • Pinch each sea salt and fresh ground black pepper
  • 16 cherry tomatoes
  • 1 small eggplant, trimmed and cut into 20 1/2-inch-wide half-moon pieces
  • 1 cucumber, seeded and chopped
  • 1 large yellow or red bell pepper, seeded and cut into 1/2-inch chunks
  • 1/2 cup pitted black olives
  • 1/2 cup diced red onion
  • Olive oil cooking spray
  • 2 6-inch whole-grain pitas
  • 2 cups lightly packed trimmed baby spinach leaves

Yogurt Sauce

  • 1/3 cup plain yogurt
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon chopped fresh mint leaves or 1 teaspoon dried

4 metal or wooden 12 inch skewers (soaked if using wooden) or 8 smaller skewers (6-8 inches)

Directions

In a large bowl, whisk together lemon zest, 1/4 cup lemon juice, garlic, oregano, olive oil, salt and black pepper. Transfer half of the dressing to a second large bowl. Add tomatoes and eggplant to the first large bowl, tossing to coat. Let stand for 15 minutes.

To prepare salad:

To the second large bowl, add cucumber, bell pepper, olives and onion; toss well with dressing and set aside.

Prepare the yogurt sauce:

In a small bowl, combine all yogurt sauce ingredients. Set aside in the refrigerator until serving.

Heat grill to medium-high and lightly oil the grate with cooking oil. If it is too cold to grill where you live, a stovetop grill or grill pan can be used.

On each skewer, thread tomatoes and eggplant, dividing ingredients evenly among the skewers. Mist skewers with cooking spray.

Place skewers on the grill; close lid and cook for 8 to 10 minutes, turning once or twice, until tender. On an indoor grill turn skewers often to cook evenly.

Mist pitas with cooking spray and grill, turning once, until lightly toasted and warm, about 1 minute. Cut into quarters and divide among 4 serving plates.

Add spinach to the salad and toss. Serve with souvlaki, yogurt sauce and pita bread.

Med3

Farro, Shrimp & Tomato Risotto

Serves: 6

Ingredients

  • 28 oz canned or boxed Italian diced tomatoes with juices
  • 2 large leeks, thinly sliced (white and light green parts only)
  • 1 large bulb fennel, cored and thinly sliced
  • 2 cups farro, rinsed
  • 3 cups low-sodium chicken broth
  • 2 tablespoons tomato paste
  • 1 lb medium shrimp, peeled and deveined
  • 2 tablespoons chopped fresh flat-leaf parsley leaves

Directions

In a large Dutch oven, add tomatoes, leeks, fennel, farro, broth, tomato paste and 1 1/2 cups water; stir to break up tomato paste. Cover, bring to boiling, reduce heat to a simmer and cook for 30-40 minutes or until the farro is tender.

Remove lid, add shrimp and stir to combine. Replace lid and continue cooking until shrimp are pink and opaque throughout, about 2-3 minutes. Divide among soup bowls and garnish with parsley.

Med5

Swiss Chard with Olives

Ingredients

  • 2 bunches (about 1 1/4 pounds) Swiss chard, trimmed and washed
  • 1 tablespoon olive oil
  • 1 small yellow onion, sliced 1/4 inch thick
  • 1/2 teaspoon crushed red pepper flakes
  • 1/3 cup pitted and roughly chopped Kalamata olives (about 16)
  • 1/2 cup water

Directions

Separate leaves from the stems of the Swiss chard. Roughly chop leaves and set aside. Cut stems into 1-inch pieces.

In a large skillet or Dutch oven, heat olive oil over medium heat. Add onion, garlic and red pepper, and saute until onion is translucent about 6 minutes.

Add Swiss chard stems, olives and the water; cover and cook 3 minutes.

Stir in Swiss chard leaves; cover and continue cooking until stems and leaves are tender, about 4 minutes. Serve immediately.

Med4

Lemon Chicken with Potatoes & Artichokes

Serves: 6

Ingredients

  • 6 small red-skinned potatoes, scrubbed and quartered
  • 1 large red bell pepper, seeded and thinly sliced
  • 6 – 5-oz boneless, skinless chicken breasts
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon fresh ground black pepper
  • 2 tablespoons olive oil, divided
  • 3 cloves garlic, minced
  • 2 cups reduced-sodium chicken broth
  • 1/4 cup fresh lemon juice
  • 1/4 cup plain Greek yogurt
  • 2 tablespoons arrowroot starch
  • 12 oz package frozen artichokes, thawed
  • 3 tablespoons chopped fresh dill, plus additional for garnish

Directions

Season chicken with salt and black pepper. In a large skillet with a cover over medium-high, heat 1 tablespoon oil. Add chicken and cook for about 1-2 minutes on each side to quickly brown. Remove chicken pieces to a plate.
Reduce skillet heat to medium-low and add the remaining oil and garlic; cook for 1 minute, until lightly browned and fragrant. Add the potatoes and peppers and cook for about 4 minutes, until the potatoes begin to brown.

In a small bowl combine the lemon juice, yogurt and arrowroot and whisk until smooth. Stir yogurt mixture into the skillet. Stir in artichokes and dill. Return chicken pieces to the skillet, nestling them on top of the vegetable mixture.

Cover the skillet and cook for 30 minutes, until the artichokesand potatoes are tender and the sauce is thickened.

Serve chicken and vegetables with the sauce and garnish with additional dill.

Med2

Whole-Wheat Pizza

Halloumi cheese originated in Cyprus and, subsequently, gained popularity throughout the Middle East region. The cheese is white, with a distinctive layered texture, similar to mozzarella and has a salty flavor.

Ingredients

  • 2 tablespoons olive oil, plus more for baking sheet
  • 1 cup cherry tomatoes
  • 1 clove garlic, coarsely chopped
  • Coarse salt and freshly ground pepper
  • 1 pound homemade or store bought whole-wheat pizza dough at room temperature, recipe below
  • 1 cup (4 ounces) haloumi or feta or ricotta salata cheese
  • 2 tablespoons pine nuts
  • 2 cups baby arugula
  • 1 tablespoon red-wine vinegar
  • 1/4 cup pitted kalamata olives, coarsely chopped

Directions

Preheat oven to 450 degrees F.  Oil a pizza pan.

Place tomatoes, garlic and 1 tablespoon oil in a food processor; season with salt and pepper. Pulse 3 to 4 times until ingredients are incorporated but chunky.

Place the dough in the pizza pan. Using your hands stretch the dough until it covers the surface of the pan.

Spread tomato sauce evenly over the dough, leaving a 1-inch border all around. Top with cheese and pine nuts; season with salt and pepper.

Bake until the crust is golden, 15 to 20 minutes.

Toss arugula with vinegar and 1 tablespoon oil; season with salt and pepper. Sprinkle arugula and olives over baked pizza. Cut into serving pieces.

Quick Whole-Wheat Pizza Dough

Makes 2 one pound loaves.

Ingredients

  • 1/2 cup warm (115 degrees) water
  • 2 packets (1/4 ounce each) active dry yeast
  • 1/4 cup olive oil, plus more for the bowl
  • 2 tablespoons sugar
  • 2 teaspoons coarse salt
  • 2 cups all-purpose flour, plus more for kneading
  • 2 cups whole-wheat flour

Directions

Place water in a large bowl; sprinkle with yeast. Let stand until foamy, about 5 minutes. Brush another large bowl with oil.

In the bowl with the yeast, whisk in the sugar, oil and salt. Stir in flours with a wooden spoon until a sticky dough forms. Transfer to the oiled bowl; brush top of dough with oil.

Cover the bowl with plastic wrap; let stand in a warm spot until dough has doubled in size, about 1 hour.

Turn dough out onto a well-floured surface. With floured hands, knead until smooth, about 15 seconds; divide into two balls.

Use one ball of dough for the pizza above and freeze the second dough for another time.


vegetarian-food-pyramid

Vegetarian dishes can shine as the main attraction, especially when using fresh and flavorful ingredients. Use spices and herbs often, add lots of flavor with grains and beans, include good fats to carry flavors and salt to bring them together. Roasting vegetables also make them delicious.

It can be challenging to serve healthy meals on a budget. Meatless meals are built around vegetables, beans and grains instead of meat, which is more expensive. You may be able to save money by going meatless once or twice a week. In addition, meatless meals offer health benefits. A plant-based diet, which emphasizes fruits, vegetables, grains, beans, legumes and nuts, is rich in fiber, vitamins and other nutrients. This kind of healthy eating is the central theme of the Mediterranean diet — which limits red meat and emphasizes fruits, vegetables, legumes, whole grains and healthy fats — and has been shown to reduce your risk of heart disease and other chronic conditions.

Plan some meals that feature entrees you like that are typically meatless, such as lasagna, soup or pasta. Occasionally, try substituting protein-rich foods for meat in your favorite recipes, such as, using beans and legumes in casseroles, salads, burritos and tacos. The following recipes show you that meatless dinners can be good tasting. Give then a try.

Dinner 1: Potato Vegetable Skillet Cake and Green Bean Mushroom Casserole

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Vegetable and Potato Skillet Cake

Ingredients

  • 3/4 teaspoon dried Italian seasoning
  • 2 (8-ounce) russet potatoes, peeled, shredded and squeezed of excess moisture
  • 2 tablespoons olive oil
  • 2 parsnips, shredded
  • 2 large eggs, lightly beaten
  • 2 carrots, shredded
  • 1 teaspoon fine sea salt
  • 1/2 cup finely diced red onion
  • 1/8 teaspoon grated nutmeg
  • 1/4 cup unbleached all-purpose flour

Directions

In a large bowl, combine the vegetables and onion. Sprinkle with flour, salt, Italian seasoning and nutmeg and toss to coat. Stir in the eggs and mix in thoroughly..

Heat a 10 inch skillet over medium heat until hot. Add 1 tablespoon of oil. Pour in the vegetable mixture and press gently. Cook, running a spatula around the edges of the skillet occasionally, until the bottom is very brown, about 12 minutes.

Place a round platter upside down over the top of the skillet. Grasp sides of the skillet and platter with oven mitts and invert the potato cake onto the platter. Add the remaining tablespoon of oil to the skillet  and slide the potato cake back into the skillet (browned-side up) and continue to cook over medium heat, loosening the edges with a spatula and shaking the pan occasionally to loosen the bottom. Cook until the bottom is browned and crisp and cooked through, about 12 more minutes. Invert the skillet again to remove the potato cake. Cool 5 minutes before cutting into wedges.

veggie2

Green Bean Mushroom Casserole

Ingredients

  • 12 oz fresh green beans
  • 2 teaspoons olive oil
  • 2 oz mushroom blend, sliced (such as, shiitake and oyster mushrooms)
  • 6 oz cremini mushrooms, sliced
  • 1 cup thinly sliced shallots
  • 1 garlic clove, minced
  • 1/4 teaspoon sea salt
  • 1 teaspoon thyme
  • 1/2 teaspoon pepper
  • 1 1/2 tablespoons flour
  • 1/2 cup buttermilk
  • 1/2 cup low-sodium chicken broth
  • 2/3 cup shredded Italian Fontina cheese, divided
  • 1 1/2 tablespoons dried Italian bread crumbs

Directions

Preheat oven to 400°F.

Fill a large pot with water and bring to a boil. Add green beans and cook for 2 minutes. Drain and plunge into a large bowl filled with ice water; set aside for 5 to 8 minutes, then drain. Cut beans into 2-inch pieces.

In a large skillet on medium-high, heat oil. Add mushrooms and sauté for 3 to 5 minutes until mushrooms release their juices. Reduce heat to medium and add shallots, garlic, thyme, pepper and salt.

Cook, stirring constantly, until shallots become translucent, about 2 to 3 minutes. Sprinkle in flour; stir to coat. Slowly add buttermilk and continue to cook, stirring until buttermilk starts to thicken and mixture is creamy, 1 to 2 minutes. Stir in broth and green beans. When broth is absorbed, after 1 to 2 minutes, stir in 1/2 cup cheese.

Transfer mixture to a medium greased baking dish. Sprinkle bread crumbs and remaining cheese over the top. Cover with foil and bake for 15 to 20 minutes, until bubbling. Remove from the oven and let cool for 5 minutes

Dinner 2:  Butternut Squash Pie and Orange Beet Salad

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Butternut Squash Pie with Hazelnuts

Ingredients

  • 1 (3-pound) butternut squash, halved lengthwise, peeled and cut into 1-inch cubes or 3 cups cubed squash from the supermarket or one 16-oz package of frozen and defrosted cubed squash
  • 3 tablespoons extra virgin olive oil, divided
  • Salt and pepper to taste
  • 1 yellow onion, thinly sliced
  • 2 tablespoons dry white wine
  • 1/2 cup freshly grated Parmigiano Reggiano cheese
  • 1/2 cup toasted hazelnuts, roughly chopped
  • 1 egg, lightly beaten
  • 1 cup fresh breadcrumbs
  • 1 frozen 9-inch pie crust (in a pie pan)

Directions

Preheat oven to 400°F.

In a large bowl, mix squash with 2 tablespoons olive oil, salt and pepper. Arrange squash in a single layer on a large baking sheet. Roast, tossing occasionally, until squash is tender and golden brown, 25 to 30 minutes. Transfer to a large bowl and set aside.

Heat remaining 1 tablespoon oil in a large skillet over medium high heat. Add onion and cook, stirring often, until browned, 7 to 9 minutes. Add wine and cook, scraping up any brown bits, for 1 minute more.

Add onion to the bowl with the squash and add Parmigiano Reggiano cheese, hazelnuts, egg, bread crumbs, salt and pepper and toss gently to combine. Transfer mixture to the pie crust, pat down lightly and bake until crust is golden brown and the filling is hot, about 40 minutes. Set aside to let cool for 10 minutes before slicing and serving.

veggie4

Beet, Orange & Burrata Salad

Burrata is a fresh Italian cheese made from mozzarella and cream.

Burrata Cheese

Burrata Cheese

Ingredients

  • 2 beets (about 11 oz), ends trimmed
  • 1 clove garlic, minced
  • 1 tablespoon extra-virgin olive oil, divided
  • 1 teaspoon finely chopped fresh flat-leaf parsley leaves
  • 2 oranges
  • 2 tablespoons white or regular balsamic vinegar
  • 1/4 teaspoon Dijon mustard
  • 1/4 teaspoon sea salt, or to taste
  • Fresh ground black pepper, to taste
  • 5 cups (5 oz) baby arugula
  • 6 oz fresh burrata or fresh mozzarella cheese, broken into about 8 pieces

Directions

Position rack in the center of the oven and preheat to 425°F. Wrap beets in foil and roast in a baking pan until tender when pierced with a fork, about 1 hour. Set aside to cool. Peel and cut each beet into 12 slices.

Use a sharp knife to slice peel off the oranges. Cut each orange into 6 round slices.

Squeeze pieces of orange peel (there should be some flesh still attached) into a mixing bowl to yield about 2 tablespoons juice. Whisk in garlic, vinegar, 2 teaspoons water, oil, mustard, parsley, salt and pepper.

In a large bowl, toss arugula with 3 tablespoons orange vinaigrette. Divide among serving plates and top with oranges, beets and cheese. Drizzle with remaining vinaigrette.

Dinner 3: Pappardelle with Tomatoes and Almonds and Bibb Radish Salad

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Pappardelle with Tomatoes, Almonds and Parmesan

If your market doesn’t carry fresh basil this time of year, use 2 tablespoons of basil pesto instead.

Plum tomatoes are a good choice during the winter months.

Ingredients

  • 1 1/2 pounds plum (Roma) tomatoes, chopped
  • 1 tablespoon red wine vinegar
  • 1/2 cup extra-virgin olive oil
  • 2 tablespoons minced shallots
  • 1 tablespoon minced fresh oregano or 1 teaspoon dried
  • 1/4 cup shredded basil leaves or 2 tablespoons basil pesto
  • 1 small fresh hot red chile, minced
  • Salt
  • Freshly ground pepper
  • 1 pound dried pappardelle pasta
  • 1/4 cup chopped almonds
  • 1/4 cup freshly grated Parmigiano-Reggiano cheese

Directions

In a large bowl, combine the tomatoes with the vinegar, olive oil, shallots, oregano, basil and chile and season with salt and pepper. Let stand at room temperature for 1 hour.

In a large pot of salted boiling water, cook the pasta until al dente. Drain. Add the pasta to the tomato mixture and toss. Mix the almonds and Parmigiano together, sprinkle over the pasta and serve right away.

Bibb and Radish Salad with Buttermilk Dressing

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Ingredients

  • 3 heads of Bibb lettuce, leaves torn
  • 8 radishes, thinly sliced
  • 1/3 cup snipped fresh chives
  • 2 tablespoons mayonnaise
  • 1/3 cup buttermilk
  • 2 tablespoons red wine vinegar
  • 1/4 cup extra-virgin olive oil
  • Salt and freshly ground pepper

Directions

In a large bowl, toss the lettuce with the radishes and chives. Chill until ready to serve.

In a small bowl, whisk the mayonnaise with the buttermilk and vinegar.

Gradually whisk in the olive oil and season with salt and pepper.

Just before serving, drizzle the dressing over the salad and toss well.

Dinner 4: Tomato Risotto and Broccolini with Lemon Crumbs

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Tomato Vegetable Risotto

Ingredients

  • 32 oz carton lower-sodium vegetable broth
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1/2 red onion, chopped
  • 2 cups Arborio rice
  • 28 oz container diced Italian tomatoes, drained and liquid reserved
  • 1/2 cup dry white
  • 1 box (10 oz) frozen corn kernels, defrosted
  • 1 box (10 oz) frozen green beans, defrosted
  • 2 ounces finely grated Parmesan cheese
  • 2 tablespoons chopped fresh basil
  • Salt and Pepper to taste

Directions

Put the reserved tomato juice and the vegetable broth into a saucepan and bring it to a simmer over low heat, with a ladle nearby.

Heat the olive oil over medium heat in a wide, heavy skillet or a wide, heavy saucepan. Add the onion, a generous pinch of salt and cook gently until tender, about 5 minutes. Add the rice and garlic and cook, stirring, until the grains of rice are separate and beginning to crackle. Stir in the drained diced tomatoes and salt to taste and cook, stirring often, until the tomatoes have cooked down slightly and coat the rice, 5 to 10 minutes.

Add the wine and stir until it has evaporated and been absorbed by the rice. Begin adding the simmering stock, a couple of ladlefuls (about 1/2 cup) at a time. The stock should just cover the rice, and should be bubbling, not too slowly but not too quickly. Cook, stirring often, until it is just about absorbed. Add another ladleful or two of the stock and continue to cook in this fashion, adding more stock and stirring when the rice is almost dry.

After the rice has cooked about 15 minutes, stir in the defrosted corn and green beans. Continue adding broth until it is all used.

You do not have to stir constantly, but stir often and when you do, stir vigorously. When the rice is just tender all the way through but still chewy (al dente), in 20 to 25 minutes, it is done.  Stir in the basil and Parmesan and remove from the heat. Serve in wide pasta bowls.

veggie8

Broccolini with Lemon Crumbs

Ingredients

  • 2 slices of country white bread, torn
  • 2 tablespoons unsalted butter
  • 1/2 teaspoon crushed red pepper
  • 1 teaspoon finely grated lemon zest
  • Salt
  • 2 bunches Broccolini (8 ounces each) or broccoli rabe (rapini), ends trimmed
  • 3 tablespoons extra-virgin olive oil
  • 1 small shallot, very finely chopped
  • Lemon wedges, for serving

Directions

Bring a large pot of salted water to a boil. Add the broccolini and cook until crisp-tender, about 3 minutes. Drain well, shaking off the excess water; pat dry with paper towels.

In a food processor, pulse the bread until large crumbs form.

In a large skillet, melt the butter. Add the breadcrumbs and cook them over moderate heat, stirring constantly, until golden. Remove from the heat. Stir in the crushed red pepper and lemon zest and season with salt. Transfer the crumbs to a plate to cool.

In the same skillet, heat the olive oil until shimmering. Add the shallot and cook over moderate heat, stirring, until lightly browned, about 1 minute. Add the broccolini, season lightly with salt and cook, stirring occasionally, until the broccolini is lightly browned in spots, about 4 minutes. Transfer the broccolini to a serving platter and sprinkle the lemony bread crumbs on top. Serve right away with lemon wedges.

Dinner 5: Stuffed Shells and Green Bean Slaw

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Cheese Stuffed Shells with Roasted Red Pepper Sauce

Ingredients

SAUCE:

  • 3 cups canned Italian tomatoes
  • 12 oz roasted red bell peppers (from a jar packed in water), drained, patted dry and roughly chopped
  • 1 garlic clove, chopped
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon red pepper flakes
  • Fresh ground black pepper, to taste
  • 1/2 cup packed parsley sprigs, roughly chopped, plus extra for garnish

SHELLS:

  • 1 1/2 cups frozen corn, defrosted
  • Olive oil cooking spray
  • 30 large pasta shells
  • 1 1/2 cups ricotta cheese
  • 2 tablespoons chopped fresh basil
  • 2 tablespoons chopped fresh chives
  • 3 oz grated Parmesan cheese
  • 1 large egg, lightly beaten
  • Fresh ground black pepper, to taste
  • 3 oz mozzarella cheese, shredded

Directions

Prepare sauce:

In a medium saucepan, combine tomatoes, roasted peppers, garlic, rosemary, oregano, red pepper flakes and black pepper. Bring to a simmer on medium-high heat, then reduce to medium-low and simmer for 15 minutes, stirring occasionally. Transfer to a blender and add parsley. Remove plastic center from blender lid to allow steam to escape, hold a kitchen towel loosely over the opening and purée.

Preheat oven to 350°F. Meanwhile, prepare pasta shells according to package directions, cooking until just al dente. Drain thoroughly and place on clean kitchen towels.

In a large bowl, combine ricotta, Parmesan cheese, basil, chives, egg and corn. Season with black pepper.

Spread 1 cup sauce on the bottom of a 9×13-inch baking dish that has been coated with olive oil cooking spray. Fill pasta shells with about 1 rounded tablespoon of ricotta mixture and place in the baking dish, stuffed side up. You may have a few extra shells that do not fit in the baking dish.

Cover shells with remaining sauce and mozzarella. Bake, uncovered, for 30 minutes or until the sauce is bubbling. Let cool for 10 minutes, garnish with additional parsley and serve.

Beekman Boys

Green Bean Slaw

Ingredients

  • 1 1/4 pounds thin green beans
  • 2 tablespoons extra-virgin olive oil
  • 1 garlic clove, minced
  • 1/4 cup plus 1 tablespoon cider vinegar
  • 2 1/2 tablespoons water
  • 1 1/2 teaspoons Dijon mustard
  • 1 1/2 teaspoons honey
  • 1/4 teaspoon celery seeds
  • 1 medium carrot, cut into fine julienne
  • 1 medium parsnip, cut into fine julienne
  • 1 red bell pepper, cut into fine julienne
  • 1/2 small red onion, thinly sliced
  • A few dashes of Worcestershire sauce and hot sauce
  • Salt and freshly ground black pepper

Directions

In a large pot of boiling salted water, cook the beans until crisp-tender, about 2 minutes. Drain, rinse and pat dry. Slice the green beans lengthwise, if they are not thin.

In a large skillet, heat the olive oil. Add the garlic and cook over moderate heat, about 30 seconds. Stir in the vinegar, water, mustard, honey and celery seeds. Add the carrot, parsnip, red pepper and onion and toss until warmed through, about 1 minute.

Transfer to a large bowl. Add the beans and toss well. Add a few dashes of Worcestershire sauce and hot sauce and season with salt and pepper. Serve warm or at room temperature.


wintersalad

This is not the season for cold potato salad or any other cold salad when you are trying to warm up. Then again, forget any memory of overcooked, withered spinach salads adorned with hard-boiled eggs and greasy bacon dressing. Good warm salads are filled with delicious flavors and appealing textures. The first key to a great warm salad lies in learning to barely wilt the greens, so that the warm vinaigrette brings all the flavors together but doesn’t make the salad soggy. The second key lies in the complementary combination of ingredients.

When a dressing is warm, it has a more pronounced flavor than when it’s cold, plus the heat really brings out all the flavors of the salad. You have to be careful when you dress the greens, though, because you want them to be just slightly wilted.

You can accomplish this in several ways.

Heat the dressing in a pan. Then pour the warm vinaigrette over the bowl of greens, add the garnishes and toss. This method work well with hardier greens like spinach, escarole and kale. You can wilt mesclun this way, too; just dress the greens a little more lightly and serve them immediately.

Or you can arrange the raw greens on serving plates, top with just cooked shrimp or chicken and then drizzle the hot dressing over all. This method is better when the greens are particularly tender, like mizuna or mesclun. Whichever wilting method you choose, just remember you don’t want to fully cook the greens, so don’t put them directly into a hot sauté pan. Don’t wilt the greens until you’re ready to serve them; this type of salad looks and tastes best when freshly dressed.

wintersalads3

Warm Spinach Salad with Cannellini Beans and Shrimp

Serves 4

Ingredients

  • 1/2 pound baby spinach (7 cups)
  • 3 slices of bacon, cut crosswise into 1/2-inch strips
  • 1 pound shelled and deveined large shrimp
  • Kosher salt and freshly ground pepper
  • One 15-ounce can cannellini beans, drained and rinsed
  • 1/4 cup plus 1 tablespoon extra-virgin olive oil
  • 1 small shallot, minced
  • 1 tablespoon Dijon mustard
  • 1/4 cup red wine vinegar

Directions

Spread the spinach on a large platter. In a large skillet, cook the bacon over moderate heat until crisp, about 4 minutes. Remove to a paper towel lined plate with a slotted spoon.

Drain off all but 1 tablespoon of the bacon fat. Season the shrimp with salt and pepper and cook it in the pan with the bacon fat over moderately high heat until barely pink, about 4 minutes. Add the beans, season with salt and pepper and toss until heated through, about 1 minute. Pour the shrimp and beans onto the bed of spinach.

In the same skillet, heat 1 tablespoon of the olive oil. Add the shallot and cook over moderately low heat until softened, about 1 minute. Add the mustard to the skillet and whisk in the red wine vinegar, then whisk in the remaining 1/4 cup of olive oil. Season the dressing with salt and pepper, pour it over the salad and garnish with the bacon. Serve immediately.

wintersalads4

Warm Winter-Vegetable Salad

Serves 4

Ingredients

  • 1 small red onion, cut into 1/2-inch wedges
  • 1 small sweet potato (about 8 ounces), cut into 1-inch pieces
  • 1 carrot, peeled and cut into 3/4-inch pieces
  • 1 parsnip, peeled and cut into 3/4-inch pieces
  • 1 small celery root (about 12 ounces), peeled and cut into 3/4-inch pieces
  • 1 small beet, peeled and cut into 3/4-inch pieces
  • 3 tablespoons extra-virgin olive oil
  • Salt and freshly ground pepper
  • 1/4 cup walnuts
  • 1 1/2 teaspoons balsamic vinegar
  • 1 1/2 teaspoons fresh lemon juice
  • 1/2 teaspoon Dijon mustard
  • 2 tablespoons chopped flat-leaf parsley
  • 1 ounce feta, crumbled (1/4 cup)

Directions

Preheat the oven to 425°F.

In a medium roasting pan, toss the onion, sweet potato, carrot, parsnip, celery root and beet with 2 tablespoons of the olive oil.

Season the vegetables with salt and pepper and roast for about 45 minutes, stirring once or twice, until tender and lightly browned in spots.

Meanwhile, spread the walnuts in a pie plate and toast until golden, about 6 minutes. Transfer the walnuts to a work surface and coarsely chop.

In a large bowl, whisk the vinegar with the lemon juice, mustard and the remaining 1 tablespoon of olive oil and fold in the parsley. Season with salt and pepper.

Add the vegetables and walnuts to the dressing and toss. Top the salad with the feta and serve warm or at room temperature.

wintersalads1

Warm Chicken Salad with Green Beans, Almonds and Dried Cherries

Serves 4

Ingredients

  • 3 tablespoons olive oil
  • 1 pound chicken breast cutlets (about 6)
  • Coarse salt and ground pepper
  • 1/2 pound green beans, trimmed
  • 3 tablespoons red-wine vinegar
  • 1 tablespoon apricot jam
  • 1 tablespoon Dijon mustard
  • 5 ounces baby arugula
  • 1 head radicchio, cored and shredded
  • 1/3 cup dried cherries
  • 1/4 cup sliced almonds

Directions

In a large skillet, heat 1 tablespoon oil over high; season chicken with salt and pepper. In two batches, cook chicken until cooked through, about 2 minutes per side; transfer to a plate. When cool enough to handle, slice chicken crosswise.

In a medium saucepan, bring 2 inches salted water to a boil. Add green beans; cover and cook until crisp-tender, 4 to 6 minutes. Rinse under cold water until cool; drain well.

Make dressing: In a small bowl, whisk together vinegar, jam, mustard and remaining 2 tablespoons oil; season with salt and pepper.

In a large bowl, toss arugula and radicchio with half the dressing. Divide salad among four plates; arrange chicken, green beans, cherries and almonds on top. Drizzle with remaining dressing; serve immediately.

wintersalads2

Spinach Salad with Salmon

4 Servings

Ingredients

  • 4 skinless salmon fillets, (6 ounces each)
  • Coarse salt and ground pepper
  • 10 ounces baby spinach
  • 1 pint grape tomatoes, halved
  • 3/4 cup crumbled blue cheese (3 ounces)
  • 1/4 cup pecans
  • 1/4 cup Balsamic-Rosemary Vinaigrette

Balsamic-Rosemary Vinaigrette

  • 1/3 cup balsamic vinegar
  • 1 tablespoon Dijon mustard
  • 1 small garlic clove
  • 1 tablespoon fresh rosemary leaves (or 1/4 teaspoon dried)
  • 2 tablespoons water
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon ground pepper
  • 1/2 cup extra-virgin olive oil

Directions

For the Vinaigrette

In a blender combine vinegar, mustard, garlic, rosemary, water, salt and pepper. Blend until smooth. With machine running, add oil in a thin stream; blend until creamy.

For the Salmon

Heat broiler, with rack set 4 inches from the heat. Place salmon on a foil-lined rimmed baking sheet; season with salt and pepper. Broil, without turning, until opaque throughout, 7 to 9 minutes. Let cool briefly, then flake.

Divide spinach and tomatoes among serving plates. Top with salmon, blue cheese and pecans. Drizzle with some of the vinaigrette. Pass the remaining dressing with the salad.

wintersalad3

Steak and Potato Salad

Serves 4

Ingredients

  • 1 1/2 pounds small potatoes, halved
  • 3 tablespoons extra-virgin olive oil
  • Coarse salt and ground pepper
  • 1 pound sirloin steak (about 1 inch thick)
  • 1 heart romaine lettuce, chopped (about 3 cups)
  • 5 ounces baby arugula
  • 2 tablespoons fresh lemon juice, plus wedges for serving
  • 1/3 cup shaved Parmesan (1 ounce)

Directions

Preheat oven to 450 degrees F. On a rimmed baking sheet, toss potatoes with 2 teaspoons oil; season with salt and pepper. Roast until golden brown and tender, about 20 minutes.

Meanwhile, in a large heavy skillet, heat 1 teaspoon oil over high. Pat steak dry; season steak with salt and pepper and cook until browned and medium-rare, 3 to 5 minutes per side (reduce heat if skillet begins to scorch). Transfer to a cutting board; let rest 5 minutes, then thinly slice against the grain.

In a large bowl, combine romaine and arugula. Add potatoes, lemon juice and 2 tablespoons oil and toss to combine.

Top salad with steak and Parmesan and serve with lemon wedges.


Umbrian dinner

Umbria is a region of both historic and modern central Italy. It is the only Italian region having neither a coastline nor a border with another country. The regional capital is Perugia. Umbria is known for its landscapes, traditions, history, artistic legacy and influence on Italian culture. The region is characterized by hills and historical towns such as Assisi, Norcia and Orvieto. Umbria is bordered by Tuscany to the west, Marche to the east and Lazio to the south.

Despite being landlocked and somewhat economically depressed — or perhaps because of these things — Umbria is the quintessential embodiment of all things Italian. This is certainly true of its cuisine, which emphasizes the virtues of Italian cooking: simplicity, tradition and respect for fresh, local ingredients. Any list of the products for which Umbria is famous would include farro, a grain; prosciutto and other pork or wild boar products from the town of Norcia and the well-known black truffle.

Umbrian pigs live on the land and eat acorns and chestnuts that give the meat its characteristic flavor and texture. Umbrians take special pride in how their pigs are raised and treated, especially in the mountainous area of Norcia. Over the centuries, the word norcino, or person from Norcia, became synonymous with butcher. The most important cured meat in Umbria is, without a doubt, Prosciutto di Norcia IGP, followed by pork sausages and mazzafegati, a pork and liver sausage that can be traced back to Renaissance tables.

The best of Umbria’s cheeses are mature pecorino sheep’s cheese and fresh or ripe goat’s milk cheese. The lentils of Castelluccio di Norcia are utilized for soups, main courses and side dishes. Everything is seasoned with the golden and fruity olive oil produced in this region. Umbrian oil of high quality is awarded with a PDO quality mark (Protected Designation of Origin).

Umbria is particularly suitable for wine growing and its mild climate gives this land top-quality white and red wines, including among the many well-known labels, Assisi Grechetto and Sagrantino di Montefalco. The wines of Montefalco have an interesting history, having been identified as important local products. In the 1400s, a city council made it illegal for people who owned grapevines in the area to neglect them and the fruits they produced. As a result, Montefalco wines are some of Italy’s finest wines. Each year, around Easter, the town holds a wine festival celebrating the fruits of its winemaking labors.

Pretend you are in Umbria this weekend and make this dinner for your friends:

Umbrian dinner 1

Arugula, Pecorino, Pine Nut and Pear Salad (Rucola con Pecorino, Pignoli e Pere)

Serves 4

Ingredients

  • 1 cup boiling water
  • 3 tablespoons raisins
  • 1 tablespoon fresh lemon juice
  • 2 ripe pears, peeled, cored and thinly sliced
  • 5 oz. baby arugula
  • Kosher salt and freshly ground black pepper, to taste
  • 4 oz. Pecorino Romano
  • 3 tablespoons pine nuts, toasted
  • 1/4 cup balsamic vinegar
  • 1/2 cup olive oil

Directions

Combine water and raisins in a bowl; let sit 20 minutes and drain. Toss lemon juice with the pears in a bowl. Arrange arugula on four separate salad plates; season with salt and pepper.

Top each plate with some of the pears and shave pecorino over the top of each salad; sprinkle with raisins and the pine nuts.

Whisk balsamic, salt and pepper in a bowl. While whisking, slowly drizzle in oil until emulsified; drizzle dressing over each salad plate.

Umbrian dinner3

Tagliatelle with Goose Ragù (Tagliatelle al Ragù d’Oca)

If goose is difficult to find, you can certainly substitute duck.

Serves 4

Ingredients

  • 2 tablespoons olive oil
  • 5 oz boneless, skinless goose breast, diced
  • 3 oz goose liver, minced
  • 1 tablespoon minced rosemary
  • 3/4 tablespoon minced sage
  • 1/2 teaspoon crushed red chili flakes
  • 1 stalk celery, minced
  • 1/2 carrot, minced
  • 1/2 small yellow onion, minced
  • 1/2 cup dry white wine
  • 1 (14 ­oz) can whole peeled tomatoes, crushed
  • Kosher salt and freshly ground black pepper, to taste
  • 1/2 lb fresh tagliatelle pasta
  • Grated parmesan, for garnish

Directions

Heat 1 tablespoon oil in a skillet over medium ­high. Cook goose breast until browned, 5–7 minutes; transfer to a bowl. Cook liver until browned, 4–6 minutes; transfer to bowl with the breast.

Add remaining oil to the skillet; cook rosemary, sage, chili flakes, celery, carrot and onion until golden, 8–10 minutes. Add wine; cook until evaporated, 5–7 minutes. Add tomatoes, salt and pepper; cook until thickened, about 20–22 minutes.

Stir in reserved goose breast and liver.

Meanwhile, cook pasta in salted water until al dente, about 7 minutes. Drain, reserving 1/2 cup pasta water; toss pasta and reserved water in skillet with the sauce. Garnish with parmesan.

Umbrian dinner 2

Pork with Juniper Berries (Filetto di Maiale con Bacche di Ginepro)

Serves 4

Ingredients

For the Potatoes:

  • 1/3 cup olive oil
  • 1 lb russet potatoes, peeled and cut into 1″ pieces
  • 10 oz green beans, trimmed
  • 1½ tablespoons minced sage
  • 3 cloves garlic, minced
  • Kosher salt and freshly ground black pepper, to taste

For the Pork:

  • 2 tablespoons olive oil
  • 2 oz guanciale or pancetta, minced
  • 1 (1 ­lb) pork tenderloin
  • Kosher salt and freshly ground black pepper, to taste
  • 1 tablespoon juniper berries
  • 4 sprigs rosemary
  • 3 sprigs thyme
  • 2 bay leaves
  • 2 cloves garlic, minced
  • 1 cup dry white wine
  • 1 cup chicken stock

Directions

To make the potatoes:

Heat oil in a 12″ skillet over medium ­high. Cook potatoes until golden, 10–12 minutes.

Stir in green beans, sage, garlic, salt and pepper. Reduce heat to medium; cook, covered, until potatoes and green beans are tender, 6–8 minutes. Transfer to a bowl; keep warm.

To make the pork:

Wipe the skillet clean and heat the oil over medium ­high. Cook guanciale until crisp, 2–3 minutes. Using a slotted spoon, transfer guanciale to a plate.

Season pork with salt and pepper; add to the skillet and cook, turning as needed, until browned on all sides, 8–10 minutes. Add juniper berries, rosemary, thyme, bay leaves and garlic and cook 1–2 minutes. Add wine; cook, stirring and scraping up browned bits from the bottom of the skillet, until evaporated, 12–15 minutes. Add stock; boil. Reduce heat to medium; cook, slightly covered, until an instant ­read thermometer inserted into the pork reads 145° F.

Let pork rest 5 minutes, then slice ½” thick; divide between plates. Simmer sauce until thickened, 10–12 minutes. Discard herbs and stir in reserved guanciale, salt and pepper; spoon over pork. Serve with potatoes and green beans.

Umbrian dinner 4

Umbrian Snowflake Cookies (Biscotti ai Cereali)

Corn flakes—both mixed into the batter and coating the cookies’ exterior—give these crumbly chocolate chip treats a crunchy, nutty flavor. Served at festivals, wineries and charity bake sales, they’re a favorite of the residents of the Umbrian hill town of Montefalco.

Makes 28 Cookies

Ingredients

  • 2½ cups flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon kosher salt
  • 1¼ cups granulated sugar
  • 10 tablespoons unsalted butter, softened
  • 3 eggs
  • 6 cups corn flakes cereal (2 cups lightly crushed, 4 cups whole)
  • 3/4 cup semisweet chocolate chips
  • Confectioners’ sugar, for garnish

Directions

Heat the oven to 350° F.

Whisk flour, baking powder and salt in a bowl.

In the bowl of an electric  mixer, cream granulated sugar and butter until fluffy. Add eggs, one at a time, beating well after each addition. Add dry ingredients; mix until dough forms.

Fold in crushed corn flakes and the chocolate chips. Divide dough into 28 balls; roll in the whole corn flakes. Space 1″ apart on parchment paper—lined baking sheets.

Bake until golden and crisp, 20–22 minutes. Let cookies cool; dust with confectioners’ sugar before serving.


LOST IN WINTER  by Leonid Afremov

LOST IN WINTER by Leonid Afremov

Tips For Eating Healthy

Choose whole, fresh, natural, organic, local, seasonal, unrefined and unprocessed foods. You’ll typically find the least processed foods around the perimeter of the store.
Eliminate artificial flavors, colors, preservatives, sweeteners and hydrogenated fats from your diet.
Beans, nuts and legumes are great sources of plant-based protein.
Eat a colorful variety of plants to ensure you’re getting the best nutrients for your body.
Nuts, seeds and avocados (all plant-based whole foods!) are great micronutrient-dense sources of healthy fats.
Minimize or eliminate extracted oils (like canola) and processed fats (like margarine).

Dinner # 1

healthydinner1

Citrus Salmon

Ingredients

  • 2 teaspoons garlic, finely chopped
  • 1 tablespoon fresh dill, finely chopped
  • 2 oranges
  • 1/2 cup sweet white wine, such as Riesling (or chicken broth)
  • 4 (6-oz) salmon fillets, skin removed
  • 1 teaspoon salt-free garlic/herb seasoning
  • 1/4 teaspoon pepper
  • 2 tablespoons orange marmalade
  • 1 tablespoon country Dijon mustard
  • 1 tablespoon unsalted butter

Directions

Chop garlic and dill.

Cut half the orange into 1/4-inch-thick slices (rounds), then cut slices into quarters. Squeeze remaining 1 1/2 oranges for juice (about 1/2 cup).

Place wine, orange juice, garlic, dill and orange slices in large sauté pan and cover; bring to a boil on medium-high. Reduce heat to low; simmer uncovered 7 minutes.

Season salmon on both sides with the garlic seasoning and pepper. Add salmon to the wine mixture; simmer 4 minutes on each side or until salmon reaches 145°F on an instant read thermometer (or opaque and separates easily). Transfer salmon to serving dish.

Add marmalade and mustard to the wine mixture; cook and stir 1 minute or until marmalade dissolves and sauce thickens. Remove pan from the heat; gently stir in butter.

Pour sauce over salmon. Serve.

Asparagus-Almond Salad

Ingredients

  • 1 1/2 lb fresh asparagus spears
  • 3 tablespoons smoked almonds
  • 1 oz Parmesan cheese
  • 1 cup grape tomatoes
  • 1 teaspoon olive oil
  • 1/4 cup white wine vinegar
  • 1/4 teaspoon pepper

Directions

Cut asparagus into bite-size pieces, removing the tough root end.

Chop almonds. Shave the cheese. Halve the tomatoes.

Preheat a large, nonstick sauté pan on medium-high 2–3 minutes. Place oil in the pan, then add asparagus; cook and stir 3 minutes.

Stir in tomatoes, vinegar and pepper; cook and stir 2–3 more minutes or until the tomatoes and asparagus are softened.

Remove pan from the heat; sprinkle with nuts and cheese. Serve.

Dinner #2

healthydinner3

Seasoned Pork with Lemon Couscous

Ingredients

  • 4 teaspoons olive oil
  • 1 ½ cups coarsely chopped, unpeeled eggplant
  • 1/2 cup chopped red onion (1 medium)
  • 1 garlic clove, minced
  • 4 – 1/2 inch thick boneless pork loin chops
  • 1 teaspoon dried Italian seasoning
  • 1 ¼ cups reduced-sodium chicken broth
  • 1/4 cup oil-packed dried tomatoes, drained and chopped
  • 3/4 cup whole wheat couscous
  • 1 teaspoon finely shredded lemon peel
  • 1 tablespoon lemon juice
  • 1/4 teaspoon salt
  • 1 cup coarsely chopped fresh spinach

Directions

In a large skillet heat 2 teaspoons of the oil over medium heat. Add eggplant, garlic and red onion; cook about 5 minutes or until vegetables are tender, stirring occasionally. Remove to a bowl.

Meanwhile, trim fat from the chops. Sprinkle chops with Italian seasoning.

Heat the remaining 2 teaspoons oil in the skillet over medium-high heat. Add chops; reduce heat to medium. Cook for 5 to 6 minutes or until just pink in the center (145 degrees F on an instant read thermometer), turning once. Remove from heat; let rest in the pan for 3 minutes. Place pork chops on a platter and cover with foil.

Return eggplant mixture to the skillet and add broth and dried tomatoes. Bring to boiling. Stir in couscous, lemon peel, lemon juice and salt; remove from the heat. Let stand, covered, for 5 minutes. Stir in spinach. Divide couscous mixture among serving plates. Top with chops.

Dinner #3

healthydinner5

Carrot Ginger Soup

Serve a small cup of this soup with the baked egg dish below for a meatless dinner.

Ingredients

  • 1 pound carrots, peeled and trimmed and chopped into 1/2-inch slices
  • 1/2 cup onion, chopped
  • Juice from 1 orange, about ¼ cup
  • 1 1/2 tablespoons grated fresh ginger
  • 1 tablespoon olive oil
  • 4 cups (32 oz carton) vegetable broth

Directions

Sauté onion in olive oil until it begins to soften.

Add carrots and cook for 3 minutes.

Add ginger and continue cooking for 2 minutes.

Add broth and bring to a boil, simmer covered for 15 minutes or until vegetables are soft.

Purée soup in a blender or with a hand immersion blender until just blended.

Add orange juice and reheat.

healthydinner4

Parmigiano-Reggiano Baked Eggs with Swiss Chard

Serves 4

Serve with thick slices of your favorite bread.

Ingredients

  • Butter for the ramekins
  • 2 teaspoons extra-virgin olive oil
  • 2 large garlic cloves, sliced
  • 4 cups packed thinly sliced Swiss chard leaves (reserve chard stems for another use)
  • 3/4 cup coarsely grated Parmigiano-Reggiano cheese, divided
  • 2 small tomatoes, halved, seeds removed, diced 
  • 4 large eggs
  • 1/4 teaspoon fine sea salt
  • 1/4 teaspoon ground black pepper

Directions

Preheat the oven to 350°F and generously butter 4 (6-ounce) ramekins or small gratin dishes.

In a large skillet, heat oil over medium heat. Add garlic and cook 1 minute. Add chard; cover the skillet and cook, stirring frequently, until chard is tender, 8 to 10 minutes; add a few tablespoons of water if the skillet begins to dry out. Remove from the heat and pour off any excess liquid.

Stir in 1/2 cup of the cheese and half of the tomato. Spoon the mixture evenly into the prepared ramekins. Break an egg into each ramekin and sprinkle with the remaining cheese. Pile remaining tomato around the eggs and season with salt and pepper. Place on a baking sheet and bake until the egg whites are  set, about 20 minutes. Cool 5 minutes before serving.

Dinner #4

healthydinner6

Panko-Crusted Steak Over Vegetable Ragù

Ingredients

  • 1 medium zucchini
  • 1 small onion
  • 1 medium tomato
  • 1 large red bell pepper
  • 8 oz whole baby portabella mushrooms
  • 2 tablespoons tomato paste
  • 2 tablespoons water
  • 1 tablespoon balsamic vinegar
  • 2 teaspoons dried Italian seasoning, divided
  • 2 tablespoons panko bread crumbs
  • 1 tablespoon grated Parmesan cheese
  • 1/4 teaspoon ground smoked paprika
  • 1 1/2 lbs lean steak (such as filet, sirloin or top round)

Directions

Preheat the oven to 425°F.

Cut zucchini, onion, tomato and bell pepper into 1/2-inch pieces.

Cut mushrooms in half.

Whisk tomato paste, water and balsamic vinegar until smooth; toss with vegetables and 1 teaspoon of the Italian seasoning. Place vegetables on a baking sheet in a single layer; bake 15-20 minutes or until tender. Remove to a serving platter.

Combine remaining 1 teaspoon Italian seasoning, panko bread crumbs, Parmesan cheese and paprika until blended. Coat both sides of the steak with the bread crumb mixture. Place steak on a second baking sheet; bake 10-12 minutes or until the temperature reaches 145°F on an instant read thermometer (for medium-rare). Slice the steak and serve over the vegetable ragu..

Note: If you unable to find smoked paprika, regular paprika will work as well.

Dinner #5

healthydinner2

Tuna Parmesan

Ingredients

  • 4 – 5 to 6 ounce fresh or frozen tuna steaks
  • 2 lemons
  • 1/3 cup olive oil
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 12 ounces fresh asparagus
  • 1 – 5 ounce package mixed baby salad greens
  • 1/3 cup shaved Parmesan cheese

Directions

Thaw fish, if frozen. Preheat the oven to 450 degrees F.

Finely shred 2 teaspoons peel from one lemon. Squeeze juice from the lemon.

For the dressing:

In a small bowl whisk together the lemon peel and juice, olive oil, pepper and salt; set aside. Cut the remaining lemon into wedges; set aside.

Snap off and discard woody bases from the asparagus. Place asparagus in a single layer in a shallow baking pan. Drizzle with 2 tablespoons of the dressing. Bake, uncovered, for 8 minutes.

Meanwhile, pat the tuna dry with paper towels.

In a large skillet heat 1 tablespoon of the dressing over medium heat. Add tuna; cook for 8 to 12 minutes or until browned and the center is slightly pink.

Divide greens among serving plates; top with tuna and asparagus. Drizzle remaining dressing over all. Top with the shaved Parmesan cheese. Serve with lemon wedges.


91547ffd-a909-450a-861a-d9047277c5a6

I find if I wash, chop and dry Romaine lettuce in the salad spinner it keeps wonderfully for 5 days or so in zip lock bags with a few paper towel. This can make the weeknight meal prep shorter. Just add tomatoes, cucumber, onion and dressing and you don’t have to lug out the salad spinner midweek!

Roasted vegetables keep well when make ahead and stored in sealed container in the refrigerator.

Most foods can be prepped ahead of time. Chop onions, garlic, ginger, green onions, asparagus, etc on the weekend to use during the week. You can even chop fresh tomatoes and keep them in a covered container. I’ve never heard that you can’t pre chop cucumbers and carrots and I do it all the time. I have a container that I fill up with carrot and celery sticks, sliced cucumbers and grape tomatoes. We can easily grab some veggies to munch on or to use for a fast salad.

I happen to like roast chicken, but you could easily roast a turkey breast or a beef roast or a pork shoulder to use during the week in place of my chicken.

Next weekend make a big pot of spaghetti sauce and use it for lasagna and chicken parmesan. These are just a few ideas to give you a head start.

Menu For The Week

Sunday – Mediterranean Roast Chicken with Potatoes, Olives and Spinach

Monday – Tuscan Beef Stew; Italian Bread

Tuesday – Spinach Chicken Salad; Italian Bread

Wednesday – Italian Pork Roast with Fennel and Onions; Roasted Broccoli with Parmesan

Thursday – Pasta with Beef Stew; Roasted Broccoli Salad

Friday - Italian Grilled Pork Panini; Coleslaw; Pickles

Recipes for the Week

On Sunday cook the chicken and pork in the oven and the beef stew on top of the stove. Prep ingredients for Tuesday’s salad and make the dressing. Cut up the broccoli for roasting on Wednesday.

Italian Seasoning

I use this seasoning often in my recipes. You can buy it in the store or make your own. My recipe can be found in a post here

Tuscan Vinaigrette_Gimme Some Oven_Recipes_1007x545

Italian Vinaigrette

Ingredients

  • 1/4 cup red wine vinegar
  • 1 tablespoon dried Italian seasoning
  • 1 teaspoon sugar
  • 1/4 teaspoon sea salt
  • 1/2 cup extra virgin olive oil

Directions

Mix vinegar, Italian seasoning, sugar and sea salt in a small bowl with a wire whisk. Gradually add oil, whisking until well blended. Cover.

Refrigerate until ready to serve. Whisk dressing before drizzling over salad greens.

chicken

Mediterranean Roast Chicken with Potatoes, Olives and Spinach

Serve this dinner on Sunday

Serves 6

Ingredients

  • 4 tablespoons dried Italian seasoning , divided
  • 2 tablespoons butter, softened
  • 1 whole chicken, about 4 pounds
  • 2 lemons, cut in half
  • 1 large red onion, cut into thin wedges
  • 12 Yukon gold potatoes, each cut into wedges
  • 2 tablespoons olive oil
  • 2/3 cup pitted Kalamata olives
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper, coarse grind
  • 12 ounces fresh spinach leaves
  • 4 ounces feta cheese, crumbled and divided

Directions

Preheat oven to 375ºF.

Mix 2 tablespoons of the dried seasoning with the butter. Rub 3/4 of butter mixture under the chicken skin (breasts and legs) and remaining mixture on the outside of the chicken. Sprinkle 1 tablespoon of the Italian seasoning over the outside of the chicken.

Stuff 3 lemon halves inside the chicken cavity. Place chicken in large roasting pan.

Mix potatoes, oil and the remaining 1 tablespoon dried seasoning. Arrange potatoes around the chicken in the roasting pan.

Roast 1 1/4 to 1 1/2 hours or until chicken is cooked through. Remove chicken from oven to a platter. Let stand 10 minutes.

Transfer vegetables to large skillet. Add olives, salt and pepper; cook and stir 1 to 2 minutes on low heat. Add spinach; cook and stir 1 to 2 minutes or until leaves just begin to wilt. Remove from the heat.

Set aside half of the mixture in a covered bowl for Wednesday’s dinner and refrigerate the dish.

Gently stir in 2 oz feta and juice of 1/2 lemon into the remaining vegetable mixture in the skillet. Reserve the remaining 2 oz feta for Wednesday’s dinner.

Remove the vegetables to large platter. Carve enough chicken needed for dinner and serve with the vegetables.

Dice the remaining chicken and reserve half for Wednesday’s dinner and the other half for chicken salad for lunch.

beef

Tuscan Beef Stew

Serve half the stew with some great bread and a salad using the vinaigrette and prepped salad ingredients for Monday’s dinner.

Serves 8

Ingredients

  • 1 tablespoon olive oil
  • 2 pounds cubed chuck roast
  • 2 tablespoons flour
  • 1 cup carrot, sliced into ½ ­inch chunks
  • 1 onion, cut into wedges
  • 1 can (28 ounces) diced tomatoes, undrained
  • 1 1/2 cups beef stock
  • 1 can (15 ounces) cannellini beans, drained

Directions

Heat oil in a 5 ­quart Dutch oven on medium ­high heat. Add beef in batches; cook until browned on all sides. Return all of the beef to Dutch oven. Sprinkle with flour; mix well. Stir in carrots, onion, tomatoes, stock and Italian Seasoning. Mix until well blended.

Bring to a boil. Reduce heat to medium­ low; cover and simmer 1 hour or until beef is tender, stirring occasionally.

Stir in beans. Simmer, uncovered, 15 minutes.

Serve half the recipe for dinner and reserve the remaining stew for Thursday’s dinner.

Spinach Chicken Salad

Serve this on Tuesday.
Place the reserved spinach, olive, potato mixture in a shallow salad bowl. Add reserved feta cheese and drizzle with a little of the Italian vinaigrette. Add diced chicken and mix. Heat up the leftover bread from Monday’s dinner and serve additional vinaigrette on the side.

pork

Italian Pork Roast with Fennel and Onions

Serve this pork dinner on Wednesday.

Serves: 8

Ingredients

  • 2 boneless pork tenderloins or 1 pork loin roast, trimmed (about 2 to 2 1/4 pounds)
  • 2 tablespoons dried Italian seasoning , divided
  • 2 tablespoons olive oil, divided
  • 1 tablespoon grated lemon peel
  • 1/2 teaspoon fennel seed
  • 1/2 teaspoon sea salt
  • 2 medium fennel bulbs, tops and cores removed, and bulbs cut into 1/4­inch thick slices
  • 1 medium red onion, cut into 1/4 ­inch thick slices
  • 1 cup chicken stock
  • 1 tablespoon fresh lemon juice

Directions

Place pork roast in 6­ quart shallow Dutch oven.

Mix 1 1/2 tablespoons of the dried Italian seasoning, 1 tablespoon of the oil, lemon peel, fennel seed and sea salt in small bowl. Rub evenly over the pork. Toss fennel, onion, remaining 1 tablespoon oil and remaining 1/2 tablespoon dried seasoning in large bowl. Place vegetable mixture around the pork.

Roast 40-45 minutes or until thermometer inserted into the thickest part of the pork reaches 145°F, stirring vegetables occasionally. Transfer pork to a cutting board. Let stand 15 minutes before slicing. Then, layer in a shallow casserole dish (9×13).

Place Dutch oven with vegetables on medium­ low heat. Stir in stock and lemon juice. Simmer 15 minutes or until liquid is reduced by half, stirring occasionally. Pour over the pork slices in the casserole dish. Cover tightly with foil and refrigerate until Wednesday.

Use some of the leftovers to make Italian Pork Panini sandwiches for Friday.

broccoli

Roasted Broccoli with Parmesan

Place the pork dish in the oven to heat while the broccoli roasts on Wednesday.

Ingredients

  • 1 large head of broccoli (1 1/2 pounds), cut into 1 1/2-inch florets, stems peeled and sliced 1/4 inch thick
  • 2 tablespoons extra-virgin olive oil
  • Kosher salt
  • Freshly ground pepper
  • 2 tablespoons freshly grated Parmigiano-Reggiano cheese

Directions

Preheat the oven to 400°F.

On a large baking sheet, toss the broccoli florets and stems with the 2 tablespoons of olive oil and season with salt and pepper. Roast the broccoli in the oven for about 30 minutes, tossing halfway through, until browned and tender. Serve half for dinner with the 2 tablespoons Parmesan cheese.

Add some of the Italian vinaigrette to the remaining broccoli and refrigerate to serve with Thursday’s dinner.

Pappardelle with Beef Stew

Serve this dinner on Thursday.

Cook 8 oz pappardelle pasta (wide noodles) in boiling salted water until al dente. Drain.

While the pasta is cooking heat remaining beef stew.

Serve over noodles and garnish with grated Parmesan. Serve with reserved broccoli salad.

italian-grilled-pork-panini-12100005rca-ss

Grilled Pork Panini

Serve with pickles and coleslaw on Friday.

Ingredients

  • Leftover pork slices and vegetables
  • 8 slices Italian bread
  • 1/2 cup store-bought or homemade basil pesto
  • 4 one ounce slices provolone cheese
  • 1 tablespoon olive oil, for brushing

Directions

Spread 1 tablespoon pesto on each slice of bread. Top four slices of bread with pork slices, fennel, onion and cheese; top each sandwich with remaining bread.

Lightly brush the outer surface of the sandwiches with olive oil; grill in a medium-hot skillet or in a sandwich press until toasted on each side.

Easy Coleslaw

You can make this the night before.

Ingredients

  • 1 (16 ounce) bag coleslaw mix
  • 2/3 cup mayonnaise
  • 2 tablespoons sugar
  • 3 tablespoons milk
  • 2 tablespoons vinegar
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Directions

Combine all ingredients except coleslaw mix in a large bowl and combine well.

Add the coleslaw, mix and toss to coat.

Cover and refrigerate several hours or overnight to allow flavors to blend.


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Christmas is by far the most important holiday of the year in Italy—the festivities lasting from December 24th through January 6th. Family gatherings are the most important part of Natale. This is the time of year when families reunite from whatever corners of the world they may have scattered and, it is around the table or a tavola, that Italian families come together. As we all know, these holidays can sometimes be anything but serene; nonetheless, Natale allows parents and children, siblings and in-laws, friends and sweethearts—and sometimes a grandfather (nonno) or grandmother (nonna), or an old beloved aunt (zia)—the opportunity to see one another after long separations, spending significant time together over festive food and drink.

Natale is one of the few occasions of the year in which family traditions are revered above all else; skills, memories and team work all come together to create very elaborate banquets and fabulous dishes. What will be eaten during the festa is a kind of ritual; very often each single course is prepared in the same way it has been for generations. Days are spent in the kitchen—everyone pitching in—with lots of long, languorous hours between meals, spent relaxing and digesting and chatting—the long-awaited family conversations punctuated by the sound of walnuts, almonds and hazelnuts being cracked open and the shells tossed into the fireplace.

Antipasto

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The first course is often preceded by a classic antipasto with slices of cured meat, garnished with olives, cheese and, of course, hearty bread.

First Course

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Classic Lasagna

Tomato Sauce

  • 2 cans (28 oz. each) Italian tomatoes
  • 1 carrot, chopped
  • 1 medium onion, chopped
  • 1/4 cup olive oil
  • 4 cloves garlic, minced
  • 1 can (6 oz.) tomato paste
  • 1/4 cup dry red wine
  • 1/4 cup minced fresh parsley
  • 1 tablespoon dried basil, crushed
  • 1 tablespoon dried oregano, crushed
  • 1 teaspoon salt
  • 1/2 teaspoon pepper

Lasagna

  • 1 pound ground beef or Italian sausage, cooked and drained
  • 4 cups Ricotta Cheese
  • 1 1/2 cups shredded Parmesan Cheese, divided
  • 3 tablespoons minced fresh parsley
  • 1/2 pound lasagna noodles, cooked and drained
  • 3 cups shredded Mozzarella Cheese

For Classic Tomato Sauce:

Drain tomatoes, reserve juice. Finely chop the tomatoes and set aside. In a large saucepan, cook carrot and onion in olive oil until tender. Add garlic; cook 1 minute. Add reserved juice, tomatoes, tomato paste, red wine, parsley, basil, oregano, salt and pepper. Simmer 1 hour, stirring occasionally.

In a medium bowl, combine tomato sauce and cooked beef or sausage.

In a separate medium bowl, combine Ricotta cheese, 3/4 cup Parmesan cheese and parsley.

Pour 3/4 cup tomato mixture in the bottom of 13 x 9-inch baking pan. Layer one-third of the noodles, half the Ricotta mixture, one-third of the remaining tomato sauce and 1 cup Mozzarella cheese in the baking pan. Repeat layers. Top with remaining noodles, tomato sauce and 1 cup Mozzarella and 3/4 cup Parmesan cheese.

Cover with foil and bake at 350°F for 50 minutes; uncover and bake 15 minutes more. Let stand 10 minutes before serving.

Second Course

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Italian Roast Chicken with Potatoes

Ingredients

  • 3 lbs chicken pieces
  • 3/4 teaspoon each salt and pepper
  • 20 fresh sage leaves
  • 1/4 cup extra-virgin olive oil
  • 12 cloves garlic
  • 5 potatoes (1 ½ lb), peeled and quartered
  • 1 cup dry white wine

Directions

Season chicken with 1/2 each of the salt and pepper; set aside. Finely chop 4 of the sage leaves; set aside.

In a large ovenproof skillet, heat oil over medium-high heat; saute garlic cloves and remaining whole sage leaves until garlic is lightly browned, 1 minute. With a slotted spoon, set sage aside for garnish. Remove garlic and set aside. Brown chicken, in batches, 5 to 6 minutes. Transfer to a plate.

Add potatoes to the pan; sauté until browned, about 7 minutes. Pour off fat. Return chicken and any accumulated juices to the pan. Add wine, remaining salt and pepper, garlic cloves and chopped sage; bring to boil.

Place pan in the oven preheated to in 425°F (220°C) and roast, basting 2 or 3 times, until the sauce is thickened and juices run clear when chicken is pierced, about 30 minutes. Serve garnished with reserved fried sage leaves.

Italian Tossed Green Salad with Olive Oil Vinaigrette

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Dessert

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Struffoli

Ingredients

For the Dough:

  • 3 1/3 cups (400 g) flour
  • 4 large eggs
  • 1 teaspoon anise liqueur
  • 2 tablespoons butter
  • 1 tablespoon sugar
  • The zest of half a lemon, grated
  • The zest of half an orange, grated
  • 1 pinch salt

For the struffoli:

  • Olive oil for frying
  • 3/4 pound (300 g) honey
  • 3/4 cup (150 g) sugar
  • 1/3 cup water
  • Colored sprinkles
  • 4 candied cherries, halved

Directions

Combine the ingredients for the dough, knead it well and let rest for at least an hour, covered. It does take a while for the dough to absorb the eggs.

Pluck off a piece, roll it out under your fingers to form a snake about as thin as your pinkie and cut the dough into quarter-inch long pieces. Fry the pieces a few at a time in hot oil until brown and drain them on absorbent paper. Repeat with remaining dough.

In another pot, preferably round-bottomed, put the honey, sugar and water in it. Boil the mixture until the foam dies down and it begins to turn yellow. At this point reduce the heat as much as possible and add the struffoli. Stir to distribute everything evenly through the honey and turn the mixture out onto a plate. Using your fingers shape the mixture into a wreath with a hole in the middle or in a dome shape, dipping your hands frequently into cold water so you don’t burn yourself.

Sprinkle with colored sprinkles and arrange the cherry halves evenly. Struffoli will keep a week or more, if covered, and the dessert improves with age.



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