Healthy Italian Cooking at Home

Category Archives: Sauces

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Away from the rolling hills, sweeping vineyards and expanses of the sunflower fields inland, on the Tuscany coast facing Elba Island where Napoleon Bonaparte spent his time in exile, perched high above the Baratti Gulf is the walled town of Populonia. The Populonia Bay is one of the most beautiful landscapes in Italy, a perfect fusion of nature and history. The Baratti Gulf and the Populonia cape have always attracted inhabitants. Today this area is the site of the Archaeological Park of Baratti and Populonia (close to Piombino, in the Livorno Province). The town sits next to the archeological park which contains the remains of a huge Etruscan settlement. The park tells the story of the Etruscans, a group of people who had an important impact on this territory.

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Populonia is especially known for the wealth of Etruscan archaeology in the area and an impressive collection of artifacts unearthed from the surrounding area, from tools to helmets, weapons, casks and jewellery. Positioned on the summit of a hill for safety reasons, the Etruscans constructed a necropolis at the base to house their dead dating from the late Iron Age (600 BC). Populonia, the only Etruscan town built over the sea, was composed of two different parts: Populonia Akron, the acropolis, the upper part, where there were the temples and the public buildings. Populonia Polis, the lower part, situated close to the Baratti Gulf contained the port, where the main economic and artisanal activities took place.

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The Etruscans were very enterprising and traded with many people from the East. Iron-work was the main economic activity of the Etruscan and Roman civilizations. This region also contained other precious metals, like copper. The Etruscans would sail from the Baratti Gulf to Elba Island, where they would transform the hematite into iron. Because of the region’s economic prosperity immigration increased: people from Spain, Sardinia, Campania and Corsica came to Populonia hoping for a new life. The Etruscans also created a mint: they needed coin for their commercial exchanges and to pay the soldiers who were protecting the area. The coins were made in silver and bronze.

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Many archaeologists tried to discover the remnants of the Etruscan civilization, but they couldn’t succeed due to the terrain The first discoveries were objects found in fishermen nets and at grave sites The Archaeological Park stretches over almost 200 acres between the slopes of the Piombino Mountains and the Gulf of Baratti. The Park includes a significant part of the ancient town of Populonia and is spread over a vast area, which enables visitors to appreciate the transformation that has taken place over the centuries.

The wooded coast overlooks the archipelago and the silhouettes of the islands, including Elba and Corsica, create a picturesque scenes. This is the landscape of the 8th-9th Century B.C., when important houses were built on the Acropolis to accommodate the aristocracies of Populonia. These houses are the remains of the summit of the acropolis and from the beach area on the Gulf of Baratti, one can view the remains of Populonia.

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A network of roads join the houses and temples to the industrial city and the cemeteries which lie on the first hills surrounding the inlet. As in ancient times, the routes follow the original roads, crossing the woods and the scrub areas and opening up to unexpected views over the Gulf of Baratti and the open sea. The deep wooded areas contain the remains of the Benedictine monastery of San Quirico that tell of a lost city and the natural resources and minerals that were once part of the region.

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Inside the park one can walk along three paths: the “Iron Route”, the “Quarries Route” and a naturalistic path. The “Iron Route” goes through the areas where the Etruscan ovens used to be. Then, going up the hills, the ruins of the industrial district can be seen. The “Quarries Route” is a path where the Etruscans used to extract the “panchina stone”, that was used to build Populonia.

Inside the park is an experimental archeological laboratory and a museum that includes vases, precious jewels, bronzes, coins and graphic reconstructions of Etruscan landscapes and activities.

The Etruscans

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The Italians in Central Italy today are descendants of the Etruscans. Not only that, but the Italian language has its roots in the Etruscan language. The Etruscans revered women, so women and men were on an equal footing. The men were clean-shaven and were primarily sailors and merchants. They were also good sportsmen, warriors and skilled farmers.

The Etruscan hillsides were abundant with olive groves and modern potters continue the practice of decorating their ceramics with olives and olive leaves.

The Etruscans grew crops beside the grapes and olives and grew barley, millet, broad beans, lentils, chickpeas and spelt. They also grew beans, peas, garlic and onions, figs, melons, apples and berries.

They kept livestock, especially pigs, chickens, ducks and goats and hunted game from the surrounding forests, such as rabbits, deer and boar. Fish were taken from the rivers and the seas and they were making pasta with the use of a rolling pin.

The Etruscans ate two meals a day, enjoyed holding banquets and made good wine. Their culture and civilization was influenced by the Greek culture and they, in turn, influenced the Roman culture and, in turn, the Tuscan culture, as we know it today.

Etruscan food traced from archaeological findings and frescoes depicts food that is still eaten today. They used herbs like rosemary to flavor their meats, honey to sweeten desserts and they had utensils such as saucepans, pans, graters, pots, colanders, goblets and pitchers and beautiful dining plates. They baked and cooked over open fires and produced a variety of breads, one of which is still eaten today – flat grape bread. Wine was plentiful and stored in terracotta jars underground. It was strong and often drunk watered down. Today you will still Italians who drink wine diluted in this way.

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Grape Flat Bread

Ingredients

  • 1 tablespoon active dry yeast
  • Salt
  • 3/4 cup sugar, divided
  • 1/2 cup olive oil
  • 3 cups all-purpose flour
  • 2 pounds seedless black grapes

Directions

In a large bowl, dissolve the yeast in 1 cup of warm water. When the mixture foams, after 5 minutes, stir in a pinch of salt, 4 tablespoons of the sugar and 4 tablespoons of the olive oil. Stir in enough flour to make a soft dough that is not sticky.

On a lightly floured surface, knead the dough for 5-8 minutes until firm, smooth and elastic. Place the dough in an oiled bowl and cover it. Set the dough aside for about an hour to rise in a warm place until it has doubled in size.

Preheat the oven to 375 degrees F. Oil a 9×13 baking pan. Transfer the dough to a lightly floured work surface and roll it out into a rectangle, about 1/8 inch thick. Enough dough should hang over the edge of the pan to completely cover the top when folded.

Transfer the dough to the baking pan. Spread 3/4 of the grapes over it, drizzle with 2 tablespoons of olive oil and sprinkle with 2 tablespoons of sugar. Fold the overhanging dough up over the grapes, covering them completely. Press lightly to seal. Scatter the remaining grapes over the dough, drizzle with the remaining olive oil and sprinkle with the remaining sugar.

Bake the bread until golden brown and the grapes are soft for about 45-60 minutes. Serve hot or at room temperature.

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Green Sauce (Salsa Verde)

This Etruscans served this sauce over what is called bollito misto or mixed boiled meats.

Ingredients

  • 1 bundle of parsley
  • 1 egg
  • 2 anchovy fillets
  • 1 tablespoons capers (in vinegar)
  • 2 tablespoons of mixed pickled vegetables (in italy you will find carrots-cauliflower in the jar)
  • 2 tablespoons of pine nuts
  • 2 cloves of garlic
  • Olive oil
  • Salt & pepper

Directions

Boil the egg and mash it together with the other ingredients – the mixture you will obtain should be smooth and fine. (Use a processor)

Place it in a bowl – add salt, pepper and start pouring in  olive oil until you obtain a creamy sauce.

Before using the sauce, let it rest for some time so that all flavors can blend in.

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Peasant Soup

Ingredients

  • 1 tablespoon olive oil
  • 1 lb italian sweet sausage, links
  • 3/4 cup chopped onion
  • 2 garlic cloves, minced
  • 2 cups fresh spinach, cleaned, rough chopped
  • 1 (14 1/2 ounce) cans chicken broth
  • 1 (14 1/2 ounce) cans diced tomatoes with basil oregano and garlic, undrained
  • 1 (15 ounce) cans cannellini beans, drained
  • 1/2 teaspoon crushed red pepper flakes
  • 2 tablespoons grated parmesan cheese

Directions

Heat olive oil in heavy 4 quart sauce pan.

Cut sausage into 1/2 inch pieces.

Brown sausage in pan until no longer pink.

Add onion and garlic and stir until softened.

Add spinach, chicken broth, diced tomatoes, beans and red pepper.

Heat to a boil and simmer for 15-20 minutes.

Ladle into bowls and sprinkle with parmesan cheese.

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Etruscan Pici

Ingredients

For the pasta

  • 1 3⁄4 cups all-purpose flour, preferably Italian type 00
  • A generous 1 cup semolina  
  • Salt

For the sauce

  • 1 hard-boiled egg
  • 6 cloves garlic
  • 1 sprig flat-leaf parsley
  • 6 basil leaves
  • 6 mint leaves
  • 1⁄2 – 2/3 cup olive oil
  • Grated pecorino cheese, for sprinkling
  • Salt and pepper

Directions

To make the pasta, mix together the flour, semolina and a pinch of salt in a bowl. Gradually mix in enough water to make a firm, elastic dough. Shape the dough into a ball, wrap in a clean dish towel and let rest for 30 minutes.

Meanwhile, make the sauce. Chop the hard-boiled egg with the garlic, parsley, basil and mint, then transfer the mixture to a bowl. Gradually drizzle in enough oil to make a fairly liquid sauce.

Season to taste with salt and pepper.

Unwrap the pasta.Taking a small piece at a time, rub it back and forth on the work surface (counter) with your fingertips until it resembles thick spaghetti.

Bring a large pan of salted water to a boil. Add the pasta, bring back to a boil and cook and for 2–3 minutes, until tender but still firm to the bite. Drain, add to the sauce and toss well.

Transfer to a serving dish, sprinkle with grated pecorino and serve immediately.

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Guinea Fowl in Porcini

Ingredients

  • 1 guinea fowl, cut into 4 pieces
  • 8 small sprigs sage
  • 8 small sprigs mint
  • 4 slices pancetta
  • 6 tablespoons olive oil
  • 2 garlic cloves, peeled
  • 5 1⁄2 cups porcini mushrooms, sliced
  • 4 mint leaves
  • 3 ripe tomatoes, chopped
  • Salt and pepper

Directions

Preheat the oven to 180°C/350°F

Stud the pieces of guinea fowl with the sage and mint sprigs and arrange a pancetta slice over each.

Pour 4 tablespoons of the olive oil into a casserole and add the guinea fowl. Roast in the oven for 35 minutes.

Meanwhile, heat the remaining oil in a shallow pan with the garlic cloves.When the garlic begins to brown, remove with a slotted spoon and discard.

Add the mushrooms, mint leaves and tomatoes to the pan and cook over low heat, stirring occasionally, for 10 minutes.

Remove the guinea fowl from the oven, add the pieces to the pan with the mushrooms and cook for 15 minutes.

Season with salt and pepper and remove the pan from the heat.

Transfer the guinea fowl and mushrooms to a serving dish and serve immediately

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lunchtime

The healthiest meals you can make are ones that you prepare from scratch using unprocessed foods. If you don’t have time to home-cook all of your meals, try to make healthy choices about the processed and prepared foods you do consume. Choosing baked or grilled foods over fried, drinking water instead of soda and sharing a dessert are just a few ways you can eat healthy while still eating well.

Choose ingredients located in the perimeter aisles of your grocery store, where the produce, fresh meats and unprocessed foods are typically located. Make healthy meals by forgoing prepared meals that come in boxes or frozen meals in bags, which all contain high amounts of preservatives and unhealthy salt that can contribute to high blood pressure. Refined grains lack the outer husk of the grain, which contains the health benefits of fiber that cleanses the intestines and creates a full feeling sensation during a meal. Choose brown rice instead of white and cook with whole oats, not instant.

Bake, braise, broil or grill meats, fish and poultry. These are healthier cooking methods because fats drain away from the foods while they are cooking. Low fat dairy products help decrease your risk of high cholesterol and weight gain because you will consume less animal fat.

Consume less food when eating out by splitting your entrée with a friend or taking a portion of the dinner home and look for foods that haven’t been fried. Choose lower fat options when available. Lunchtime is probably one of the least healthiest meals, if you buy your lunch. Fast food is an expensive but convenient option that often comes with a side of guilt. One in every four Americans eats fast food at least once a day. Unfortunately, many fast food meals contain a whole day’s worth of calories and fat all in one meal. When you consider the benefits that come from taking your lunch to work or preparing lunch at home with fresh ingredients, the prospect of making your own lunch quickly becomes more appetizing. Here are some ideas for appealing and healthy lunches that can be made ahead and warmed at work or at home in the microwave. Add your favorite seasonal fruit, a bottle of water and you are all set.

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Focaccia Pizza Sandwiches

This sandwich can also be layered with sliced fresh tomatoes and pesto instead of marinara sauce and pepperoni.

Ingredients:

  • 1/4 cup prepared or homemade marinara sauce
  • 2 (4-inch) squares focaccia, halved horizontally
  • 2 tablespoons sliced pitted black olives
  • 1 ounce sliced uncured (such as Applegate Farms) pepperoni, ham or prosciutto
  • 4 slices part-skim mozzarella cheese
  • 6 small leaves basil

Directions

Preheat the oven to 400°F.

Place focaccia bottoms on a baking pan. Spread marinara sauce on one side of each of the 2 bottom pieces of focaccia. Top the sauce with olives, pepperoni or other meats and the mozzarella cheese. Arrange the focaccia tops next to the bottoms on the baking sheet.

Bake until cheese is just melted, pepperoni is warmed through and focaccia is crisp, 6 to 8 minutes. Transfer to plates, top bottom halves with basil, add focaccia tops and serve.

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Meatball Pitas

Serves 4

Savory beef meatballs makes this a satisfying sandwich for lunch or a light dinner. Adding bread soaked in milk to the meat mixture keeps meatballs moist and tender. This recipe uses some of the pita tops for just that purpose.

Ingredients

  • Olive oil cooking spray
  • 4 whole grain pita breads
  • 1/2 cup low-fat milk
  • 3/4 pound lean ground beef or your favorite ground meat
  • 3 tablespoons finely minced onion
  • 3/4 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 teaspoon fine sea salt
  • 1 tomato, diced
  • 1 cup finely sliced romaine lettuce

Yogurt Sauce

  • 3/4 (6-ounce) cup Greek yogurt
  • 1/2 cup cucumber, peeled, seeded and chopped fine
  • 1 tablespoon lemon juice
  • Salt and pepper to taste

Directions

Preheat the oven to 425°F. Spray olive oil on a medium baking sheet.

Cut the top third off the pitas. Tear 2 of the tops into pieces with your fingers and place the pieces in a small bowl; save the remaining 2 pita tops for another use. Add milk to the bowl and let the bread soak until very soft, about 15 minutes.

Combine beef, onion, oregano, cayenne, pepper and the 1/2 teaspoon salt in a medium bowl. With your hands, gently squeeze excess milk from pita tops; add the bread to the bowl with the meat; discard milk. Mix with your hands or a rubber spatula until well combined. Form the mixture into 16 balls, each about the size of a ping-pong ball. Place on the prepared baking sheet and bake, shaking the pan once or twice, until the meatballs are browned and cooked through, 10 to 12 minutes.

Meanwhile, combine yogurt, cucumber and lemon juice in a small bowl. Add salt and pepper to taste. Fill each pita with tomato, lettuce and 4 meatballs. Spoon yogurt sauce on top.

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Quick Italian Spinach and Pasta Soup

Serves 4

This soup is simply made from pantry staples including vegetable or chicken broth, diced tomatoes, canned beans and dried pasta. Look in the freezer section of your store for some frozen spinach or other favorite vegetables to add.

Ingredients

  • 1 tablespoon olive oil
  • 2 garlic, minced
  • 2 cups dried pasta (any shape), cooked according to package instructions
  • 6 cups low-sodium vegetable or chicken broth
  • 1 (15-ounce) can no-salt-added kidney or great northern beans, drained and rinsed
  • 1 (14.5-ounce) can diced Italian tomatoes
  • Salt, pepper and Italian seasoning, to taste
  • 1/2 teaspoon ground black pepper
  • 4 ounces frozen or 4 cups fresh spinach
  • Grated parmesan cheese

Directions

In a medium saucepan over medium-high heat, add olive oil and saute garlic for a minute.

Add broth and bring to a boil. Add beans, tomatoes, Italian seasoning, salt and pepper and lower to a simmer. Add spinach and cook until softened and bright green.

Place pasta (about 1 cup per serving) into soup bowls, ladle soup over the top and garnish with Parmesan cheese..

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Leftover Frittata

A frittata is the savvy cook’s solution for leftovers.

Ingredients

  • 6 eggs
  • 2 cups chopped cooked vegetables and/or meat (asparagus, onion, ham, potatoes, spinach, sausage, chopped bell pepper etc.)
  • 1/2 cup shredded cheese – any kind you like
  • 2 tablespoons chopped fresh herbs, such as parsley, basil or chives
  • Fine sea salt and freshly ground black pepper to taste
  • 1 tablespoon extra-virgin olive oil

Directions

Preheat the oven to 325°F. In a large bowl, beat eggs and stir in vegetables and/or meat, herbs and salt and pepper, if needed. Reserve the cheese.

Heat a 10-inch ovenproof skillet over medium heat for 2 minutes. Add oil and carefully swirl around to completely coat the bottom and sides of the skillet.

Add egg mixture, spread out evenly and cook, without stirring, until the edges and bottom are set and golden brown, 8 to 10 minutes. (Carefully loosen an edge to peek.)

Sprinkle the cheese on top and transfer the skillet to the oven. Bake until the eggs are completely set and the frittata is deep golden brown on the bottom, about 15 minutes more.

Remove the skillet from the oven. (The handle will be hot!)

Loosenthe  edges and bottom of the frittata with a table knife and spatula; carefully slide onto a large plate. Serve warm, at room temperature or cold, cut into wedges.

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Italian Tuna Salad

Servings: 2

Ingredients

Salad

  • 1 can (5 oz) Tonno (tuna) in 0live oil, drained and oil reserved for use in the vinaigrette
  • 3 tablespoons canned garbanzo beans, drained and rinsed
  • 3 tablespoons canned white beans, drained and rinsed
  • 1/4 cup cooked cut fresh green beans
  • 6 cherry tomatoes, halved
  • Salt and pepper, to taste
  • 2 tablespoons white balsamic vinaigrette (recipe below)
  • 2 cups mixed salad greens
  • 1 tablespoon fresh basil leaves

White Balsamic Vinaigrette

  • 1 tablespoon white balsamic vinegar (or vinegar of choice)
  • 3 tablespoons oil (combine tuna oil and olive oil to make 3 tablespoons)
  • Juice of half a lemon (about 2 tablespoons)
  • Salt and pepper, to taste

Directions

Prepare Balsamic Vinaigrette:

In a small bowl, combine vinegar, oil, lemon juice, salt and pepper. Set aside. (Stir vinaigrette mixture later before pouring on the salad.)

Prepare the Salad:

In a medium bowl, combine garbanzo beans, white beans, green beans, tomatoes, salt, pepper and half of the vinaigrette, stir gently.

In a separate bowl, toss salad greens with the remainder of the vinaigrette.  Divide the tossed salad greens between two salad plates and top each plate with an equal portion of the bean mixture. Divide the tuna in half and add to the top of the bean mixture. Garnish with fresh basil leaves. Serve with your favorite bread.


herbs

If you are growing herbs in your garden, you’re already an expert at grabbing a handful of aromatic herbs, roughly chopping them and adding them to your favorite salads, sauces, soups and marinades. Your serving plates are garnished with greenery and your dips are made with fresh herbs instead of dried. As for pesto, you’ve made them all: basil, parsley, arugula, etc. But it’s late summer and after all that culinary creativity, do you still have an over-abundance of herbs? Before you even think about letting them go to waste, think about the following uses.

  • Branches of woody herbs such as rosemary can be used as garnishes in mixed drinks. Rosemary makes a great swizzle stick and delicate herbs like mint, coriander and lemon balm can also add a different taste to your summer cocktails.
  • Reserving a few of those sturdy rosemary branches to use as skewers for grilled kabobs. Fragrant thyme, sage or rosemary can also add flavor to barbecued food just by tossing a few dampened bunches of them directly on hot coals or in a grill box for a gas grill. The oils mingle with the smoke adding a smoky-herbal essence to whatever you’re grilling.
  • Next time you crave a cup of herbal tea, don’t search the cupboard for a stale teabag. Instead, check your garden for the most aromatic herbs you can find and steep them until you have a fragrant infusion.
  • Although herbs are usually used in savory recipes, they also lend themselves beautifully to sweet preparations. Herbs are excellent in sorbet, especially basil, lavender, rose and edible flowers such as scented geranium. Besides sauces and sorbets, simple baked goods can also benefit from the addition of herbs, for example, blueberry-sage corn muffins.
  • Make your own flavored vinegars. Start with good quality vinegars: red or white wine, or cider—but not balsamic. Then create several varieties of vinegars by using different herbs. Make sure the herbs are always covered by liquid and let it rest for a couple of weeks.

Make Compound Butters

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Lemon Herb Butter

Unsalted butter combined with lemon zest, rosemary, thyme and sage makes a nice spread for rolls or to top a grilled steak or to use as a flavorful ingredient for cooking.

Ingredients

  • 1/2 cup unsalted butter at room temperature
  • 2 tablespoons lemon zest
  • 1 teaspoon fresh lemon juice
  • 1/2 teaspoon finely chopped fresh rosemary
  • 1/2 teaspoon finely chopped fresh thyme
  • 1/2 teaspoon finely chopped fresh sage
  • Salt and ground black pepper to taste

Directions

Mash butter in a bowl until smooth and creamy. Mix lemon zest, lemon juice, rosemary, thyme, sage, salt and black pepper into the butter until thoroughly combined. Chill until ready to use in a recipe.

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Herb and Walnut Butter

This is a great sauce to go with grilled fish.

Ingredients

  • 2 walnut halves, finely chopped
  • 4 tablespoons unsalted butter, softened
  • 3 juniper berries, finely chopped
  • 1/4 teaspoon finely grated orange zest
  • 1 teaspoon fresh lime juice
  • 16 garlic cloves
  • 1/4 cup plus 2 tablespoons extra-virgin olive oil, plus more for grilling
  • 1/4 cup plus 1 tablespoon grapeseed oil
  • 1 cup watercress, leaves and tender sprigs only
  • 1/2 cup baby arugula
  • 1/4 cup flat-leaf parsley leaves
  • 1/4 cup basil leaves
  • 2 tablespoons chopped dill
  • 2 tablespoons freshly grated Parmigiano-Reggiano cheese
  • 1 teaspoon finely grated lemon zest
  • 1 1/2 teaspoons fresh lemon juice
  • Freshly ground black pepper

Directions

In a small skillet, toast the walnuts over moderate heat for about 3 minutes or until golden. Transfer to a small bowl and let cool. Stir in the butter, juniper berries, orange zest and lime juice. Scrape the nut butter onto a sheet of wax paper and spread into a 3-by-6-inch rectangle; wrap in the paper. Refrigerate until firm.

Put the garlic in a small saucepan, add cold water to cover and bring to a boil. Reserving 2 tablespoons of the cooking water. Drain. Transfer the garlic and reserved water to a blender. Add 2 tablespoons of the olive oil and 1 tablespoon of the grapeseed oil and puree until smooth. Scrape the garlic puree into a bowl.

Add the watercress, arugula, parsley, basil and dill to the blender and pulse until finely chopped. With the machine on, pour in the remaining 1/4 cup each of olive oil and grapeseed oil and puree until smooth. Add the Parmigiano, lemon zest, lemon juice, the garlic puree and pulse to combine. Season the sauce with salt and pepper and transfer to a bowl. Mix well.

Spoon a little of the sauce onto a plate and top with grilled fish or steak. Unwrap the butter and place 1 tablespoon on top of the fish or steak and serve.

Make Herb Sauces

1. Sauteed Chicken Breasts with Salsa Verde

Salsa Verde

In Italy, salsa verde often accompanies poached chicken or fish and boiled meat. The tangy green sauce is also delicious on sautéed and grilled foods.

Ingredients

  • 2/3 cup lightly packed flat-leaf parsley leaves
  • 3 tablespoons drained capers
  • 3 cloves garlic, 1 whole, 2 minced
  • 4 teaspoons lemon juice
  • 1 teaspoon anchovy paste
  • 1/2 teaspoon Dijon mustard
  • 1/2 teaspoon salt
  • 1/4 teaspoon fresh-ground black pepper
  • 1/2 cup olive oil

Directions

Put the parsley, capers, the whole garlic clove, the lemon juice, anchovy paste, mustard, salt and pepper into a food processor or blender. Pulse just to chop, six to eight times.

With the machine running, add the 1/2 cup oil in a thin stream to make a slightly coarse puree. Leave this mixture in the food processor; if necessary, pulse to re-emulsify just before serving.

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Herb-Nut Salsa

This is a great addition to grilled steak.

Ingredients

  • 1/4 cup hazelnuts
  • 1/2 cup minced flat-leaf parsley
  • 1/4 cup snipped chives
  • 2 teaspoons minced tarragon
  • 1 teaspoon minced chervil
  • 2 oil-packed anchovy fillets, minced
  • 2 teaspoons chopped rinsed capers
  • 1 medium shallot, minced
  • 2 tablespoons sherry vinegar
  • 3/4 cup extra-virgin olive oil
  • Salt and pepper, to taste

Directions

Preheat the oven to 375°F and toast the hazelnuts in a pie pan for 12 minutes or until the skins are blistered. Transfer the nuts to a kitchen towel; let cool slightly, then rub off the skins.

Finely chop the nuts and transfer them to a bowl. Add the parsley, chives, tarragon, chervil, anchovies, capers and shallot.

Stir in the vinegar, olive oil and season with salt and pepper.  Mix well. Serve alongside grilled steak.

2. Artichoke

Smoked-Herb Mayonnaise

Serve with cooked whole artichokes or other vegetables as a dipping sauce.

Ingredients

  • 1 cup mayonnaise
  • 3 tablespoons chopped dill
  • 2 tablespoons chopped capers
  • 1 teaspoon finely grated lemon zest
  • 2 teaspoons fresh lemon juice
  • 1/2 teaspoon smoked sea salt
  • 1/4 teaspoon smoked sweet paprika
  • Hot sauce
  • Freshly ground pepper

Directions

In a bowl, whisk the mayonnaise, dill, capers, lemon zest and juice, salt and paprika. Add a few dashes of hot sauce and season the mayonnaise with pepper. Chill until serving time.

Make Something Sweet

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Pineapple and Basil Sorbet

Who knew basil paired so well with pineapple?

Ingredients

  • 1 pineapple – peeled, cored, and cut into chunks
  • 1/2 cup white sugar
  • 1/2 cup pineapple juice
  • 1/4 cup basil leaves

Directions

Blend the pineapple, sugar, pineapple juice and basil in a blender until smooth; chill in the refrigerator for 1 hour.

Place mixture in an ice cream maker and mix according to the manufacturer’s instructions; pour into an airtight container and freeze 8 hours or overnight.

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Summer Berry and Rosemary Parfait

Ingredients

Rosemary Infusion Syrup

  • Juice from 1 large lemon, strained
  • 1/2 teaspoon vanilla
  • 1 tablespoon fresh rosemary, chopped
  • 1/2 cup brown sugar
  • 1/2 teaspoon molasses

Parfait Layers

  • 1 cup vanilla yogurt
  • 1 cup fresh blueberries
  • 1 cup fresh raspberries
  • 1 cup fresh blackberries
  • 2 kiwifruit, peeled and sliced
  • 10 fresh strawberries, sliced

Directions

Rosemary Infusion Syrup

In a small saucepan, combine lemon juice, sugar, molasses, vanilla and rosemary. Bring to a boil; then allow to cool.

Parfait Layers

Place berry and fruit varieties in small bowls and evenly distribute rosemary infusion syrup over each. Mix well, until the fruits are coated in the rosemary syrup.

In a glass sundae/parfait dish, layer the infused berries and fruit with yogurt.

Top with your favorite granola.

Note: Recipe amounts given should yield 2 large parfaits. Adjust amounts to desired number of parfaits.

Make Drinks

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Rosemary Lemon Margarita

Ingredients

  • 8 Lemons (juice only)
  • 24 ounces club soda
  • 4 rosemary sprigs
  • 4 tablespoons sugar
  • 4 ounces Tequila

Directions

Combine lemon juice, club soda, sugar and tequila in pitcher. Mix well. Refrigerate until cold. Place 1 rosemary sprig in each of the 4 serving glasses. Add margarita and serve cold.

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Basil Iced Tea

Ingredients

  • 8 cups water
  • 4 black tea bags
  • 1 cup tightly packed chopped, fresh basil leaves
  • 1 cup lime juice
  • Simple syrup (equal parts sugar and water, heated until sugar dissolves completely)
  • Ice

Directions

Bring water to a boil and then steep tea bags and basil for one hour or until the liquid comes to room temperature. When cool, remove tea bags and strain out basil leaves.

Stir in lime juice and chill in the refrigerator until ready to serve. Pour over ice and add simple syrup to taste.

VARIATIONS

Substitute  mint or lemon verbena in place of basil for a different taste.

Make A Rub

Food & Wine, Web shoot

Spicy Herb Salt

This mildly spicy salt is delicious rubbed over big cuts of meat or thick steaks, but it is also good sprinkled on buttered bread or corn on the cob.

Ingredients

  • 1 cup rosemary leaves (1 1/2 ounces)
  • 1 cup thyme leaves and tender stems (1 1/2 ounces)
  • 2 large garlic cloves, thinly sliced
  • 1/2 cup coarse sea salt
  • 1 teaspoon crushed red pepper

Directions

In a food processor or blender, pulse the herbs and garlic until chopped. Add the salt and pulse until finely chopped. Add the crushed red pepper and pulse to blend.

Spread the mixture in an even layer on a large rimmed baking sheet and let stand, stirring occasionally, until dried, about 2 days. Transfer the mixture to a jar with a tight-fitting lid.

The herb salt can be stored in an airtight container for up to 1 year.


healthyfat

Research shows that not all fats are created equal in terms of their health effects. For heart health, you should get the majority of your fat from monounsaturated fat and polyunsaturated fat (especially the omega-3 kind), consume less saturated fat and strictly limit trans fat because it tends to raise blood cholesterol levels. In fact, manufactured trans fat is the worst fat for your heart and, yet, it is still out there in some packaged foods.

Monounsaturated Fat – Extra Virgin Olive Oil

Olive oil is one of the richest sources of monounsaturated fat, which has long been known to help improve cholesterol levels and prevent cardiovascular disease. But that’s not all. Olive oil is also rich in antioxidants and other phytonutrients that may help fight inflammation, high blood pressure and cancer.

Look for extra virgin olive oil, which, unlike other olive oils, has not undergone refinement that strips the oil of some flavor, phytonutrients and other beneficial compounds. Compare “best by” dates on oils and choose the furthest date, which suggests it’s fresher and more likely to contain higher levels of antioxidants. Olive oil can be used in low to moderate heat cooking; it’s generally stable up to 410 degrees Fahrenheit. It’s also perfect for dipping, salad dressing and sauces.

Monounsaturated Fat – Avocado

Similar to olive oil, more than 70 percent of the fats in avocado oil are monounsaturated, plus it naturally contains beneficial antioxidants, including lutein, that is important for eye health. You’ll get the best flavor, aroma and nutrition in unrefined, cold-pressed extra virgin avocado oil, which is mechanically rather than chemically extracted. Extra virgin avocado oil can take the heat a little better than olive oil, tolerating temperatures up to 475 degrees Fahrenheit, although this may vary a bit with the variety of avocado used. Avocado oil’s buttery, nutty flavor is also perfect when drizzled on steamed vegetables or grilled asparagus. Fresh avocado slices are good on sandwiches in place of mayonnaise.

Monounsaturated Fat – Tree Nuts

Most tree nuts—including macadamia nuts, hazelnuts, pecans, almonds and pistachios—contain more heart-healthy monounsaturated fat than any other type of fat. Plus, studies suggest eating nuts regularly may help reduce the risk of major diseases, including heart disease and type 2 diabetes, as well as boost longevity.

Try a variety of whole, raw, dry-roasted nuts, natural tree-nut butters and nut oils. Some nut oils and nut butters, such as almond, are easier to find and are less expensive than others, such as macadamia and pecan. Delicate nut oils are less heat-stable than other oils. Unrefined nut oils are best used in salad dressings and dips, drizzled over roasted vegetables or tossed with whole grain pasta and herbs.

Omega-3 Polyunsaturated Fat – Oily Fish

Fish oils are rich in omega-3 fats known as EPA and DHA, which have anti-inflammatory and heart-health benefits. Research is not clear, however, on whether supplements can provide all of the benefits of eating fish regularly. Buy oily seafood that is rich in omega-3s but low in mercury, such as salmon, Arctic char, Atlantic mackerel, sardines, Pacific oysters and halibut, herring, mussels and anchovies. In general, aim for at least two 4-ounce servings of oily fish per week (which equates to about 500 milligrams of EPA and DHA daily).

healthyfat3

Italian Salad

Ingredients

  • 1 garlic clove, smashed
  • Salt
  • 2 tablespoons red wine vinegar
  • 1/2 teaspoon dried oregano
  • 1/4 cup plus 2 tablespoons extra-virgin olive oil
  • Freshly ground pepper
  • 1 large head romaine lettuce, chopped
  • 1 small head of radicchio—halved, cored and coarsely chopped
  • 1 tender celery rib, thinly sliced
  • 1/2 small red onion, thinly sliced
  • 1/2 cup cherry tomatoes
  • 1/4 cup pitted green olives, preferably Sicilian
  • 8 peperoncini
  • 2 ounces Parmigiano-Reggiano cheese, shaved (1 cup)

Directions

In a large salad bowl, mash the garlic to a paste with a generous pinch of salt. Whisk in the vinegar and oregano, then whisk in the olive oil. Season with pepper. Add all of the remaining ingredients and toss well. Serve.

healthyfat4

Italian Guacamole

Ingredients

  • 4 ripe, fresh California or Florida (large) avocados, seeded and peeled*
  • 1 tablespoon white wine vinegar
  • 2 tablespoons shredded fresh basil leaves
  • 1/3 cup grated Parmesan cheese
  • 1/4 cup sun-dried tomatoes packed in oil, drained and chopped
  • 1/4 cup toasted pine nuts
  • 1 teaspoon salt

Directions

Coarsely mash (DO NOT PUREE) avocados.
Stir in vinegar.
Fold in remaining ingredients.

Serving Suggestions:

Serve with crispy bread sticks or crostini.

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller size avocados, adjust the quantity accordingly.

Guacamole is best made as close to serving time as possible. For short-term storage, seal in an airtight container with a piece of plastic wrap against the surface of the guacamole.

healthyfat1
Fettuccine with Sardines

Serve with a salad of bitter greens tossed with Italian vinaigrette and a glass of Pinot Grigio.

4 servings

Ingredients

  • 8 ounces fettuccine (whole wheat works well in this recipe)
  • 4 tablespoons extra-virgin olive oil, divided
  • 4 cloves garlic, minced
  • 1 cup fresh breadcrumbs
  • 2 tablespoons lemon juice
  • 2 tablespoons tomato paste
  • 1 teaspoon freshly ground pepper
  • 1/2 teaspoon salt
  • Two 4 ounce cans boneless, skinless sardines, flaked
  • 1/2 cup chopped fresh parsley
  • 1/4 cup finely shredded Parmesan cheese

Directions

Bring a large pot of water to a boil. Cook pasta al dente, about 8 minutes. Drain.

Meanwhile, heat 2 tablespoons oil in a small nonstick skillet over medium heat. Add garlic and cook, stirring, until fragrant and sizzling but not brown, about 20 seconds. Transfer the garlic and oil to a large serving bowl.

Heat the remaining 2 tablespoons oil in the pan over medium heat. Add breadcrumbs and cook, stirring, until crispy and golden brown, 5 to 6 minutes. Stir in Parmesan cheese and transfer to a plate.

Whisk lemon juice, tomato paste, pepper and salt into the garlic oil in the serving bowl. Add the pasta to the bowl along with sardines and parsley. Gently stir to combine.

Sprinkled the breadcrumbs on top and serve.

healthyfat2

Nut-Crusted Fish with Summer Vegetables

Ingredients

  • 1 1/4 pounds fresh salmon or any omega 3 fatty fish, about 1/2 inch thick
  • Nonstick cooking spray
  • 1/2 cup yellow cornmeal
  • 1/3 cup finely chopped walnuts, pecans or nuts of choice
  • 1/2 teaspoon salt
  • 1/4 cup all-purpose flour
  • 1/4 teaspoon cayenne pepper
  • 1 egg
  • 1 tablespoon water
  • 2 small red and/or orange bell peppers, seeded and cut into 1-inch-wide strips
  • 1 large zucchini, bias-sliced 1/2 inch thick
  • 1 large yellow summer squash, bias-sliced 1/2 inch thick
  • 1 tablespoon olive oil
  • 1/4 teaspoon seasoned salt
  • Lemon wedges

Directions

Preheat oven to 425 degrees F.

Rinse fish; pat dry with paper towels. Cut fish into 4 pieces; set aside.

Line a 15x10x1-inch baking pan with foil. Coat foil with cooking spray; set aside.

In a shallow dish, stir together cornmeal, nuts and salt.

In another dish, stir together flour and cayenne.

In a small bowl, stir together flour and cayenne.

In a small bowl, whisk egg and water.

Dip each piece of fish into the flour mixture, shaking off any excess. Dip fish into egg mixture, then into the nut mixture to coat. Place in the prepared pan.

In a large bowl, combine peppers, zucchini and squash. Add oil and seasoned salt; toss to coat. Arrange vegetables next to the fish, overlapping as needed to fit.

Bake, uncovered, for 20 to 25 minutes or until fish flakes easily when tested with a fork and vegetables are crisp-tender. Serve with lemon wedges. Makes 4 servings.

healthyfat5

Italian Pesto alla Trapanese

Ingredients

  • 1 cup almonds, blanched
  • 6 cloves garlic
  • 1/2 cup parsley leaves
  • 1 cup basil leaves
  • 3/4 cup extra virgin olive oil
  • 1 ½ pounds (about 4-5) red plum tomatoes, peeled, seeded, chopped
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper

Directions

Grind almonds, garlic and herbs in the food processor. Add the oil, gradually. Transfer to a bowl and fold in the tomatoes, then season to taste with salt and pepper.

Serve over whole wheat pasta, grilled meat or fish.


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Cauliflower Pizza Crust

It All Starts with Crust  

Whole-wheat flour. Forgo the traditional white-flour crust and make your own whole-wheat dough for some extra protein and fiber.

Tortillas. Rice and beans aren’t the only ingredients that can top a tortilla. Make your own whole-wheat tortilla for a perfect thin-crust alternative.

Pita bread. Pita pockets are the perfect size for a personal pizza and the whole-wheat variety adds an extra nutrition.

English muffins. With all the nooks and crannies, an English muffin pizza crust can toast up perfectly in the oven and are great for making mini-pizzas for a light lunch.

Matzo. Think of this as the ultimate thin-crust pizza. Super simple and super crispy.

Cauliflower. For a lighter option, forgo the extra carbs and turn cauliflower into a healthful, delicious pizza crust.

Zucchini. Similar to cauliflower, zucchini is easy to make into a lean, green, pizza crust.

Portobello. These mushrooms are a perfect bed for any pizza sauce and toppings.

Quinoa. This grain isn’t only great on top of salads or in soups. Cook up your own quinoa crust for a nutty, protein-packed alternative to classic pizza dough.

Leftover rice. Another use for that leftover rice from dinner last night. Add just a little flax-seed meal and Italian seasoning, and you’ve got an easy, inventive crust.

And Then There’s Some Crazy Toppings!

  • Start with a whole-wheat crust, spread on a thin layer of goat cheese. Layer on some roasted beets and drizzle with oil. Bake until crispy and top with a handful of fresh arugula before serving. Drizzle with some high-quality balsamic vinegar.
  • Toast a large tortilla until slightly crisp. Remove from oven and top with pumpkin puree, chicken sausage and kale.
  • Start with a zucchini crust. Add pesto. Top with :broccoli or spinach or asparagus and sliced artichokes. Dollop with some pieces of fresh mozzarella and bake until crisp.
  • On a whole-wheat crust, spread a thin layer of ricotta cheese. Bake until the cheese starts to brown. Top with sliced figs, grapes, strawberries and blueberries or any combination. Add a drizzle of honey.
  • On a whole-wheat pita, spread a few tablespoons of fresh tomato sauce. Top with sautéed onions and peppers and sliced cooked  sausage. Top with some mozzarella cheese and a sprinkling of fresh herbs. Bake a few minutes to melt the cheese.

pizzacrust

Polenta Pizza Crust

Who says pizza has to be made from bread dough? Best of all, it’s gluten free!

Makes: one 11” x 14” rectangular crust

Ingredients

  • 3½ cups water
  • 1 teaspoon salt
  • 1 1/3 cups Polenta
  • 2 tablespoons extra virgin olive oil
  • 1/4 cup chopped, fresh parsley
  • 1/2 teaspoon oregano
  • Freshly ground black pepper

Directions

In a saucepan over medium-high heat, bring the 3½ cups of water to a boil. Add the salt.

Slowly add the polenta to the boiling water and stir. Reduce the heat and continue stirring for about 5 minutes, until thickened.

Pour in 2 tablespoons of oil and stir to incorporate. Add the chopped parsley, oregano and freshly ground black pepper (to taste). Stir to combine.

Remove the pan from the heat and prepare an 11×14 inch baking sheet by lining with parchment paper. Using a spatula (a silicone spatula works the best), spread the polenta evenly onto the prepared baking sheet.

Cover the pan and refrigerate for about an hour to set the polenta. You can also chill it overnight.

Once chilled, heat the oven to 450 degrees F. Bake in the oven for about 25 minutes or until slightly crispy on top. Remove from the oven and apply  pizza toppings of choice. Return to the oven just until the toppings are heated. Cut into serving pieces.

pizzacrust1

Whole Wheat Sandwich Pizza Dough

This pizza dough has a thick crust – more like focaccia. Top with prosciutto, figs and pesto for an unusual sandwich.

Makes: one 9×13” thick crust pizza

Ingredients

For the starter:

  • 1 cup warm water
  • 1 cup all-purpose flour
  • 1 package active dry yeast

For the dough:

  • 1 cup warm water
  • 1 teaspoon salt
  • 3 tablespoons extra virgin olive oil
  • 3 cups of bread flour
  • 2 cups whole wheat flour
  • Extra water
  • Kosher salt

Directions

For the starter:

In a large bowl, sprinkle the yeast over the 1 cup of warm water (about 115 degrees F). Let the mixture stand 5 minutes—it should start to foam and bubble a bit. Add flour and mix well. Cover and let it stand for about 1 hour.

Make the dough:

Add the remaining 1 cup water, oil and salt to the yeast mixture and mix together. You can use a standing mixer or food processor as well.

Add the bread and whole wheat flours and using the paddle attachment mix until smooth. Switch to the dough hook and knead the dough for 5-6 minutes. It shouldn’t be too sticky, but still slightly tacky. Transfer the dough to an oiled bowl. Cover it and let it rise for 1½ hours.

Punch down the dough and turn it onto a lightly oiled 9×13 pan. Press the dough out to fit the pan and let it rise for 30 more minutes. After the 30 minutes, press the surface of the dough with your fingertips to make small depressions on the top. Apply toppings of choice or use the bread for sandwiches.

Bake the bread in an oven heated to 400 degrees F for 15 minutes. Then reduce the heat to 375 degrees F and bake for 20 minutes longer. If the top of the bread browns too quickly, cover it with some aluminum foil.

pizzacrust2

Sweet Potato Pizza Crust

Makes four 8” personal pizzas

Ingredients

  • 2 cups mashed sweet potato (about two medium sweet potatoes)
  • 5 cups whole wheat flour (or use gluten-free flour as an alternative)
  • 3 teaspoons salt
  • 4 teaspoons baking powder
  • 1 cup milk or nondairy milk
  • 1/4 cup honey
  • 1/4 cup extra virgin olive oil

Directions

Prepare the sweet potatoes:

Fill a medium saucepan with water and bring it to a boil. Peel, dice, the sweet potatoes and then place them in the boiling water until soft.

Drain and mash the sweet potatoes in a large bowl. Allow to cool. Add the milk, olive oil and salt and mix well.

In another bowl, sift together the flour and baking powder. Pour the dry ingredients into the wet ingredients and combine.

Dust hands with flour and gently knead the dough until it is well mixed. You may want to turn the dough out onto a floured work surface for more space. You can add a little more flour to reduce the stickiness of the dough, but not too much, as it should still be slightly sticky.

Separate into 4 equal parts and form into rounds. Heat the oven to 400 degrees F.

Line a baking sheet with parchment paper and press one of the dough balls in the center. Press out from the middle of the ball, forming a flat, round disc (about 8  inches diameter). Repeat with remaining balls of dough.

Bake for 10 minutes. Add  toppings of choice and return to the oven to bake for 10 more minutes.

pizzacrust3

Quinoa Pizza Crust

Makes 2 servings

Ingredients

  • 1 cup quinoa plus enough water to cover for soaking
  • 1/4 cup olive oil
  • 1/3-1/2 cup  water
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon Italian seasoning

Directions

Place the quinoa in a bowl and pour in enough water to cover the quinoa. Let it sit for about 8 hours to soak .

Preheat the oven to 450 degrees F. Use a large 12-inch cast iron skillet or baking pan and brush with oil. Place in the oven to preheat.

Drain the quinoa, rinse and drain thoroughly. Place the quinoa in a blender. Add the 1/3 cup water and the seasonings and blend. Add more water as needed, until the batter resembles a thick pancake-style batter.

Once the oven reaches the set temperature, pour the batter into the skillet and quickly spread it out evenly across the bottom.

Place in the oven and bake for about 10 minutes, or until the underside is well-browned and starting to crisp. Use a large spatula and carefully flip the crust over. Bake for an additional 10 minutes.

Remove the pan from the oven and top with desired toppings. (Such as, tomato-based pizza sauce, mozzarella cheese, sautéed mushrooms, onions, pork sausage or greens.)

As with any pizza, be careful not to overload on toppings or the crust will get soggy.

Return the pan to the oven for 5-7 minutes or until the crust is well-browned on the bottom and crisp. Remove from the skillet and transfer to a cutting board or plate. Slice into serving pieces.

pizzacrust5

Zucchini Crust Pizza

Ingredients

  • 2 cups shredded (1 large) zucchini
  • 1/4 cup flour
  • 1 tablespoon finely chopped basil or oregano
  • 1/2 cup shredded mozzarella cheese
  • 1/2 cup. grated fresh parmesan
  • 2 eggs
  • 1 tablespoon extra virgin olive oil

Directions

Dry zucchini well with clean paper towels. Shred the zucchini using a hand shredder, then take all the shredded pieces and squeeze out all the excess water in between two paper towels.

Combine the zucchini, flour, eggs, oil, herbs and the cheeses until well-blended.

Once the dough is fully formed, spread evenly to about 10 inches on a pizza pan covered with parchment paper, then bake in an oven pre-heated to 400 degrees F for 15 minutes or until crispy.

Carefully turn the crust over with a wide spatula so the other side cooks as well. This will prevent sogginess. Bake for another 10-15 minutes

Once cooked, remove from the oven and add whatever toppings you choose (see below for ideas).

Turn the oven temperature to 450 degrees F. Once topped, put the pan back in the oven for about 8 minutes until heated.

Some Topping Ideas Or Use Your Imagination:

  • 1 large ripe tomato, sliced
  • 2-3  sautéed garlic cloves
  • Sautéed mushrooms
  • Thinly sliced bell peppers
  • Thinly sliced potatoes sautéed with garlic
  • Sliced olives
  • Sliced onion
  • Pesto
  • Fresh Mozzarella or Italian Fontina cheese

Dear Readers: What is the most unusual pizza you have created or eaten?


condiments

There are just about as many different types of condiments as there are different types of food, with various cultures having versions that are unique or particularly important to the people of that culture. Common examples of condiments include ketchup, mustard, mayonnaise, salad dressing, soy sauce, barbecue sauce and relish. Often added to a food to introduce new flavors or enhance existing ones, a condiment is seldom served or eaten by itself and does not typically contribute much nutritional value.

Many condiments are culturally connected to different types of foods. French fries are often eaten in America with ketchup, while in Belgium they are often served with mayonnaise and, in the United Kingdom, they are commonly sprinkled with vinegar. Similarly, certain types of foods are often served with specific condiments, such as soy sauce being commonly served with Asian dishes and grated cheese, such as Parmesan, being a staple condiment of Italian cuisine.

Condiments and spreads add that little kick to many dishes and, whether you’re eating hummus as a dip for vegetables or blue cheese sauce on chicken wings, these additions have become essential accompaniments. Sometimes, though, those little additions aren’t doing you any favors. Most of them aren’t very good for you. Most condiments, like ketchup, have a ton of added sugar and very little nutritional value. Even bottled salad dressing usually has a lot of fat and sugar in it!

Not all condiments are dangerous (especially when they’re made at home), but added ingredients can cause problems. While ’50 percent less sodium’ or ‘less fat’ seems appealing, these labels can get confusing. It’s important to understand how to read labels and not just compare them with other products. Light salad dressings, for example, can get tricky, according to Women’s Health Magazine, since most people assume ‘light’ refers to healthier, they often end up using more. Some lowfat condiments add extra sugar or salt to make up for fat and taste.

Sometimes, condiments may be the reason your meals are unhealthy. As far as nutrition goes, most of us already know that adding a few dabs of ketchup on your burger won’t kill you. Getting rid of condiments and sauces altogether isn’t the answer either, instead, look for healthier options and make homemade recipes as alternatives. Try the recipes below for some healthy homemade versions of your favorite condiments.

Homemade Ketchup

condiments1

Makes about 3 ½ cups

Ingredients

  • 1 small sweet onion, chopped
  • 3 garlic cloves
  • 1 tablespoon olive oil
  • 1/2 teaspoon coriander seeds
  • 1/2 teaspoon mustard seeds
  • 1/2 teaspoon chipotle powder
  • 28 ounce can of Italian plum tomatoes with juices
  • 4 tablespoons tomato paste
  • 1/2 cup water
  • 1/4 cup brown sugar
  • 1/2 cup red wine vinegar

Directions

Place the olive oil in a large saucepan and heat over medium heat. Add the onion and garlic, stir and cook for 3 minutes. Add the spices, stir and cook over very low heat for 10 minutes.

Add the tomatoes, paste and water to the saucepan. Bring to a boil and then simmer until reduced by half. This will take about 20 minutes.

Add the brown sugar and vinegar. Stir and cook over very low heat for 10 minutes. Let cool for 10 minutes, then run through a food processor until very smooth.

Return to the saucepan. Season to taste with salt. Gently reheat over low heat for 8 minutes.

Pour into a sterilized jar and place in the refrigerator until needed. Use extra ketchup to make some of the sauces below.

Seafood Cocktail Sauce

condiment0

Ingredients

  • 1 cup homemade ketchup (recipe above)
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon red wine vinegar
  • 2 tablespoons prepared horseradish (or more if you want it hotter)
  • 1/2 lemon, juiced
  • 1/4 teaspoon hot sauce, recipe below 
  • Large pinch of Kosher salt

Directions

Mix all ingredients together. Taste for seasoning and add more salt, hot sauce or horseradish to taste.

Chill until ready to use – for best results allow sauce to chill at least 1 hour before serving.

Peach Barbecue Sauce

condiments8

About 4 cups

Ingredients

  • 1/3 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 homemade ketchup (recipe above)
  • 1 cup peach purée (recipe below)
  • 2 tablespoons Worcestershire sauce
  • 2 tablespoons honey
  • 1 tablespoon butter, 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.

(You may want to have a lid handy to protect yourself and your kitchen from any sputtering.)

Reduce the heat and simmer for 25 minutes, stirring occasionally. With a whisk, blend in the butter cubes, one at a time, until incorporated.

This sauce freezes well.

Peach Puree

Makes 1 cup, enough for the recipe above.

Ingredients

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

Directions

Process peaches, sugar and water in a blender 1 minute or until smooth.

Herbed Honey Mustard

condiments6

Ingredients

  • 1/2 cup yellow mustard seeds 
  • 3 tablespoons dry yellow mustard
  • 1 cup water
  • 3/4 cup tarragon vinegar (or any herb vinegar)
  • 1 tablespoon honey
  • 2 teaspoons salt
  • 2 tablespoons chopped fresh thyme 

Directions

Put the seeds, dry mustard, and water in a bowl. Let this mixture stand 2 hours or until the seeds become soft. Stir the mixture every 15 minutes.

When the seeds are soft, put the mixture in the food processor and run until the mixture is smooth. This takes about 5 minutes.

Add the vinegar, honey, salt and herbs. Place in a lidded jar and allow to stand at room temperature to mellow (about 1 1/2 hours).

Store the jar in the refrigerator. It will keep for several months.

Olive Oil Mayonnaise

condiments2

Ingredients

  • 1 egg
  • 2 tablespoons lemon juice
  • 1/2 teaspoon dry mustard
  • 1/2 teaspoon salt
  • 1/4 cup plus 1 cup light olive oil (Not extra virgin.)

Directions

Place the egg and lemon juice in a blender or food processor bowl. Let them come to room temperature together, about 30-60 minutes.

Add the dry mustard, salt and 1/4 cup of the oil. Blend until well mixed – about 20 to 30 seconds.

Incorporate the remaining 1 cup oil into the mixture. To do this, you must pour very slowly… the skinniest drizzle you can manage and still have movement in the oil. This takes about three minutes.

If you’re using a blender, you’ll hear the pitch change as the liquid starts to form the emulsion. Eventually, the substance inside the blender will start to look like regular mayonnaise.

Store in the refrigerator.

Homemade Tartar Sauce

condiments4

Ingredients

  • 1/2 cup homemade olive oil mayonnaise (recipe above)
  • 1/4 cup pickle relish, see recipe below
  • 1/2 teaspoon capers, chopped
  • 1 teaspoon Dijon mustard
  • 1 teaspoon finely chopped shallots
  • 1 teaspoon lemon juice
  • 1/4 teaspoon hot sauce or more to taste (recipe below)
  • Salt and pepper to taste

Directions

Mix all ingredients together in a bowl. Chill

Makes about ¾ cup of tartar sauce.

Sweet Pickle Relish

condiments5

Great sandwich spread.

Makes 3 cups

Ingredients

  • 3/4 cup cider vinegar
  • 1/4 cup sugar
  • 2 teaspoons mustard seeds
  • 1/2 teaspoon ground turmeric
  • Pinch crushed red chili flakes
  • 1 teaspoon fine sea salt
  • 2 medium or 4 small cucumbers (about 1 1/2 pounds total), peeled, seeded and finely diced
  • 1 small red bell pepper, seeded and finely diced
  • 1/4 cup finely diced red onion

Directions

Combine vinegar, sugar, mustard seeds, turmeric, chili flakes and salt in a large saucepan and bring to a boil over high heat.

Add cucumbers, bell pepper and onion. Return to a boil. Remove from the heat and allow to cool.

Transfer to jars and refrigerate at least 2 hours to let the flavors blend. This mixture will keep in the refrigerator for 2 weeks.

Easy Refrigerator Pickles

condimewnt3

Use these pickles to top your burger.

Ingredients

Makes 3 cups

  • 3 cups thinly sliced cucumbers
  • 1 cups thinly sliced sweet onions
  • 3/4 cup sugar
  • 3/4 cup cider vinegar
  • 1/4 teaspoon salt
  • 1/4 teaspoon mustard seed
  • 1/4 teaspoon celery seed
  • 1/4 teaspoon ground turmeric
  • 1/4 teaspoon ground cloves

Directions

Place cucumbers and onions in a large bowl; set aside.

Combine remaining ingredients in a saucepan; bring to a boil. Cook and stir just until the sugar is dissolved. Pour over cucumber mixture in the bowl; cool.

Cover the bowl tightly with plastic wrap and refrigerate for at least 24 hours. You can, then, transfer the mixture to jars with tight fitting lids and store them in the refrigerator.

Homemade Hot Sauce

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Makes 2 cups

Ingredients

  • 12 ounces red jalapenos, stems removed but not the seeds and sliced
  • 7 large garlic cloves, roughly chopped
  • 2 teaspoons kosher salt
  • 1 1/2 cups apple cider vinegar
  • 3 tablespoons honey

Directions

Wear gloves to clean the peppers and don’t touch your eyes.

In a large jar, combine the sliced chiles (and seeds), garlic, kosher salt and cider vinegar. Screw the lid on and give it a few little shakes to mix. Leave the mixture on the counter overnight.

The next day, pour the contents of the jar into a medium saucepan and add the honey. Bring the mixture to a boil, stir a few times, then lower the heat and let the mixture simmer for 5 minutes. Remove the saucepan from the stove and let the mixture cool to room temperature.

When cool, pour the mixture into a blender and puree until very smooth (this will take a few minutes). Stop and scrape the sides down a couple of times.

Pour into a jar and store it into the refrigerator for up to one month.

Blue Cheese “Hot Wing” Dip

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Makes about 1/1/2 cups

  • 4 oz 1/3-less-fat cream cheese, softened and cut into pieces
  • 1/4 cup loosely packed fresh flat-leaf parsley leaves
  • 2 tablespoons chopped green onions
  • 2 tablespoons homemade olive oil mayonnaise (recipe above)
  • 2 tablespoons reduced-fat sour cream or Greek yogurt
  • 1 tablespoon white wine vinegar
  • 1 small garlic clove (or half a large), minced
  • 1/2 teaspoon hot sauce (recipe above)
  • 1/2 teaspoon lemon zest
  • 1/2 teaspoon coarsely ground pepper
  • 2 oz good quality crumbled blue cheese

Directions

Pulse the first the 10 ingredients in a food processor 4 times or just until blended. Transfer mixture to a serving bowl and gently stir in blue cheese.

Cover and chill 1 to 2 hours before serving. Store leftovers in the refrigerator for up to 7 days.


pesto (480x640)

Making the classic Ligurian pesto of basil, pine nuts, Parmesan cheese, garlic and olive oil, is really just a start. Play with the formula to create your own pesto version for tossing with pasta or spooning over just about anything from the grill.

Here are a few ideas.

  • Vary the herbs. Tender leaves, like parsley, oregano and mint also work well. Or skip the herbs and try baby kale, baby spinach or arugula.
  • Switch up the nuts. Try almonds, hazelnuts or walnuts, which make a heartier pesto. Or add pistachios or Brazil nuts, which both have a natural buttery flavor that’s delicious in a sauce.
  • Add vegetables. For an especially chunky pesto, add your farmers’ market finds, from asparagus to red peppers to tomatoes.
  • Mix and match. After you get comfortable with varying the formula, you can come up with creative combos, like oregano-pistachio or olive-hazelnut.

Carrot Top Pesto

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A new cookbook, Root to Stalk Cooking by Tara Duggan, inspired me to think about how I could use the carrot tops that came with my CSA share. The spread I created is delicious over grilled chicken breasts and grilled fish fillets.

Ingredients

  • 1 cup packed carrot leaves (washed well and stems removed)
  • 6 tablespoon extra-virgin olive oil
  • 1 large garlic clove
  • 1/4 teaspoon each fine sea salt and black pepper
  • 3 tablespoons roasted pistachio nuts (see below)
  • 1/2 of a lemon, squeezed

Directions

If you did not purchase roasted nuts then spread the nuts in a single layer on a rimmed baking sheet. Place in a preheated 350-degree F oven and toast the nuts until lightly browned, 5 to 10 minutes. Alternatively, nuts can be browned in a microwave. Spread in a single layer on a microwave-safe plate and microwave on high power, stopping to stir once or twice, until lightly browned, 5 to 8 minutes.

To Make the Pesto:
In a food processor, combine the carrot leaves, oil, garlic, salt and pepper. Process until finely minced. Add the nuts and pulse until finely chopped. Add the lemon juice and pulse just until combined. Taste and adjust the seasoning. Use immediately or cover and refrigerate for up to 2 days.

Traditional Handmade Basil Pesto

pesto 9

Makes about 1 1/2 cups

Ingredients

  • 3/4 cup pine nuts (6 ounces)
  • 5 cups basil leaves, chilled and very dry
  • 6 small garlic cloves, quartered
  • 1/3 cup freshly grated Parmesan cheese
  • 3/4 cup extra-virgin olive oil, plus more for sealing
  • Kosher salt and freshly ground pepper

Directions

Preheat the oven to 400°F. Toast the nuts on a baking sheet for about 4 minutes, or until lightly browned. Coarsely chop the basil leaves.

In a large mortar, combine the basil and garlic and pound to a coarse paste. Add the nuts and pound until a smooth paste forms. Stir in the Parmesan, then 3/4 cup of the olive oil.

Transfer the pesto to a bowl and season with salt and pepper. Smooth the surface and pour a little olive oil on top to seal.

Cavatappi with Basil Pesto and Eggplant 

pesto 6

Modern method for making pesto.

4 servings

Ingredients

  • 1 pound cavatappi pasta or short pasta of choice
  • 7 tablespoons extra virgin olive oil, divided
  • 1 small eggplant, diced in small cubes
  • 1 bunch fresh basil chopped
  • 1/4 cup pine nuts toasted
  • 1 lemon juiced
  • 1/2 cup Parmigiano-Reggiano cheese, shredded
  • Salt and black pepper to taste

Directions

Preheat the oven to 425°F.

Mix eggplant with 1 tablespoon olive oil, salt and pepper to taste. Place on a baking sheet and roast in the oven for about 10 minutes or until light, golden brown. Remove from the oven.

Combine basil, pine nuts, salt and pepper in a blender, pulse for 5 seconds. With processor running add 6 tablespoons of olive oil and puree. Remove the pesto from the blender and transfer to a large pasta serving bowl.

Bring a large pot of water to a boil, season with salt. Cook pasta 1 minute less than packaged directions. Drain pasta and place in the bowl with the pesto.

Add lemon juice and eggplant and toss to combine. Top with shredded Parmigiano cheese before serving.

Spinach Pesto

pesto 3

This pesto does incredible things for grilled chicken.

Ingredients

  • 2 cups lightly packed baby spinach leaves (about 2 ounces)
  • 1/4 cup pine nuts, toasted
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons grated lemon peel
  • 1/3 cup extra virgin olive oil
  • Salt and freshly ground black pepper
  • 1/3 cup freshly grated Parmesan cheese

Directions

Combine the spinach, pine nuts, lemon juice and lemon peel in a processor. Lightly pulse.

With the machine running, gradually add the oil, blending until the mixture is creamy. Add salt and pulse. Stir in the Parmesan. Season the pesto with salt and pepper to taste.

Olive-Mint Pesto

Olive-Mint Pesto

Stir this pesto into mixed ground meats to make meatloaf, serve it on bruschetta with shaved Parmesan cheese, stir it into soups or whisk it into vinaigrettes.

Ingredients

  • 2 tablespoons tightly packed mint leaves
  • 2 tablespoons small capers, drained
  • 1 large garlic clove, smashed
  • 1/2 teaspoon finely grated lemon zest
  • Pinch of crushed red pepper
  • 1/4 cup extra-virgin olive oil
  • 1 cup pitted mixed olives, such as Kalamata and Cerignola
  • Freshly ground pepper

Directions

In a food processor, pulse the mint with the capers, garlic, lemon zest and crushed red pepper. With the machine on, add the olive oil in a thin stream. Add the olives and pulse until coarsely chopped. Season the pesto with pepper.

Olive-Mint Pesto Meatballs

pesto 2

Ingredients

  • 3 slices good quality packaged white bread, crusts removed, bread torn
  • 1/3 cup whole milk
  • 1/3 cup Olive-Mint Pesto, recipe above
  • 1 scallion, thinly sliced
  • 1 large egg
  • 3/4 pound ground turkey
  • 3/4 pound ground beef (or use all turkey)
  • Kosher salt and freshly ground pepper
  • 2 tablespoons extra-virgin olive oil

Directions

In a large bowl, soak the bread in the milk for 1 minute, mashing it. Using your hand, press out the milk and drain it off.

Add 1/3 cup of the olive-mint pesto, the scallion and the egg to the soaked bread and mash to a paste. Add the ground turkey and beef and season with 1 1/2 teaspoons of kosher salt and 1/2 teaspoon of pepper. Mix until well blended.

Line a baking sheet with plastic wrap. Using lightly moistened hands, roll the meat mixture into twenty-four 1 1/2-inch balls and transfer to the baking sheet.

In a large skillet, heat the olive oil until shimmering. Add the meatballs in a single layer and cook over moderately high heat, turning occasionally, until browned all over and cooked through, about 10 minutes. Serve over pasta, if desired.

Mixed-Herb Pesto

pesto 7

Whisk the pesto with a little vinegar to create a delicious herb dressing for a salad, sliced tomatoes or grilled fish.

Makes 2 ½ cups

Ingredients

  • 1 large garlic cloves
  • 4 lightly packed cups basil leaves
  • 2 lightly packed cups flat-leaf Italian parsley leaves
  • 1/2 cup lightly packed mint leaves
  • 1/2 cup roasted nuts, such as walnuts, almonds, pine nuts or pistachios
  • 1 1/2 cups extra-virgin olive oil
  • 2 ounces Pecorino Romano cheese, grated (1/2 cup)
  • Salt

Directions

In a food processor, chop the garlic. Add the basil, parsley and mint and pulse until chopped. Add the nuts and oil and pulse until a smooth paste forms. Add the cheese and pulse until incorporated. Season with salt to taste.

Spoon the pesto into 1/2-pint freezer containers. Smooth the surface and pour a little olive oil on top to seal. Freeze for up to 6 months.

Walnut Pesto

Walnut Pesto

Mix this pesto with cooked tortellini or roasted vegetables, spread it on thickly sliced tomatoes and broil, or stuff it under the skin of a chicken  before roasting.

Makes about 1 1/4 cups.

Ingredients

  • 1 1/2 cups walnut halves (6 ounces)
  • 2 garlic cloves, finely chopped
  • Crushed red pepper
  • Kosher salt
  • 1/4 cup minced flat-leaf Italian parsley
  • 1/2 cup extra-virgin olive oil
  • 1/2 cup freshly grated Parmesan cheese

Directions

Preheat the oven to 350°F. Spread the walnuts on a rimmed baking sheet and bake for 12 minutes, or until golden. Cool the walnuts and finely chop.

In a processor, combine the garlic with a pinch each of crushed red pepper and salt. Process until a paste forms.

Add the walnuts, parsley and slowly add the olive oil until blended. Stir in the Parmesan cheese and season with additional salt, if needed.

Sun-Dried-Tomato Pesto

Pesto 8

Use this pesto on top of grilled chicken, lamb or vegetables; as a sandwich spread; or mixed with cream cheese on a bagel. It is quite delicious on whole wheat spaghetti, also.

Ingredients

  • 1/4 cup pine nuts or
  • 15 drained oil-packed sun-dried tomatoes
  • 1/2 cup olive oil
  • 1/3 cup water
  • 1/2 teaspoon salt
  • 1/4 teaspoon fresh-ground black pepper

Directions

In a small frying pan, toast the pine nuts over moderately low heat, stirring frequently, until golden brown, about 5 minutes; remove from the pan. Or toast the pine nuts in a 350°F oven for 5 to 10 minutes.

In a blender or food processor, put the pine nuts, sun-dried tomatoes, oil, water, salt and pepper. Puree until smooth.

6. Fusilli with Spinach and Sun-Dried Tomato Pesto

To Make a Pasta Salad:

Cook 1 lb fusilli pasta according to directions. Drain.
Toss the pasta with a 1/2 cup toasted pine nuts, 3/4 teaspoon salt, 1/4 teaspoon pepper, the sun-dried tomato pesto, 1/2 cup of roughly chopped pitted black olives, 2 cups baby spinach leaves, 1 cup halved cherry tomatoes and 1/4 cup grated Parmesan. Serve at room temperature.



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