Healthy Italian Cooking at Home

Category Archives: peppers

Number 2 made of food

Buying grocery items in bulk may seem like a way to save money, but mushy salad greens in the refrigerator vegetable drawer mean wasted dollars.

Here are some tips for saving time and money at the supermarket when planning fast and healthy meals for two.

  • Avoid waste,;use the salad bar. A full container of cherry tomatoes or a whole bag of shredded cabbage may be an impractical purchase, so select just what you need or like at the salad bar.
  • Six-ounce bags of greens, such as spinach, arugula or mixed salad greens, are perfect for serving two.
  • The 6- or 7-ounce cans and pouches of tuna, salmon, sardines and crab are the right size.
  • If you need shrimp, buy peeled frozen tail-on shrimp in 2-pound bags. Since the shrimp do not stick together in the bag, you can take out what you need when you need it, without having to defrost the whole amount..
  • If your local supermarket only sells prepackaged meats and you have a small freezer, ask the meat department to give you just the amount you need.
  • One 14-ounce can of chicken or beef broth works well when making soup for two. When you only need a small amount of broth for a recipe, use a low-sodium bouillon mix. Cooking rice in leftover broth gives it great flavor.
  • 8-ounce cans of  regular and no-salt-added tomato sauce are just the right size to have on hand for dinner.
  • Small drink boxes of 100% juice are convenient for making sauces and salad dressings, without a lot of extra juice left over..
  • Buy smaller servings of dairy products—pints of milk, 6 and 8 ounce containers of yogurt, 4 ounce containers of cottage cheese and 3 ounce blocks of cream cheese to avoid spoilage after these packages are opened.

So, you find a recipe that sounds good, but the yield is “four to six servings.” How do you get to amounts for two servings? Divide the ingredients by four? By six? In half or make the full amount and hope that the leftover portions are good reheated?

Instead think about what the portions are per serving for a particular ingredient.

If you’re looking at a recipe for pasta, and you know that your preference is for two ounces each, look at how much pasta the recipe calls for. Twelve ounces? Then your starting point is to divide by three for two servings. Sometimes there are two or more main ingredients to a recipe – pasta and a sauce or meat and vegetables – in which case you want to think about portion sizes for all the elements.

Sauces are particularly difficult to make in small amounts without ruining the overall flavor.  I often cut the sauce for a dish that serves 6-8 in half rather than try to reduce it further. I know that I’ll probably have more than we need, but it’s usually an easier reduction without ruining the flavor of the sauce. I can often freeze the extra or use it later in the week for another dish.

It is also helpful, if you develop a file of recipes that serve just two. I will help you out by sharing the following recipes.

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Stuffed Turkey or Pork Tenderloin

This dish goes well with mashed sweet potatoes and a green vegetable. Serve the leftover pear on the side.

2 servings

Ingredients

  • 3/4 cup thin sweet onion wedges
  • 3 teaspoons olive oil
  • 1 cup thinly sliced fresh mushrooms
  • 1/2 cup cored red skinned pear, finely diced
  • 1 teaspoon snipped fresh thyme or 1/4 teaspoon dried thyme, crushed
  • 1 10 ounce turkey breast tenderloin
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper

Directions

In a large nonstick ovenproof skillet, cook onion, covered, in 2 teaspoons of the oil over medium heat for 10 minutes, stirring occasionally. Uncover and add mushrooms. Cook for 5 minutes. Add chopped pear and thyme. Cook for 3 to 5 minutes or until pear is just tender, stirring occasionally. Remove from heat and set aside.

Preheat oven to 400 degrees F.

Using a sharp knife, cut a large pocket in the side of the turkey or pork tenderloin by cutting horizontally into the tenderloin, but not all the way through to the opposite side. Spoon cooled onion mixture into the pocket. Secure opening with wooden toothpicks. Sprinkle top of tenderloin with salt and pepper.

Carefully wipe out the skillet. Add remaining 1 teaspoon oil to the skillet; heat over medium heat. Add stuffed tenderloin, top side down, to hot skillet. Cook for 5 minutes or until browned. Turn tenderloin.

Roast, uncovered, in the oven about 20 minutes or until no longer pink (165 degrees F). Cover with foil and let stand for 5 minutes. Slice to serve.

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Cioppino For Two

Serve with crusty bread and a green salad.

Ingredients

  • 4 small red potatoes, (1 to 2-inch diameter), quartered
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 small firm white fish fillet, diced (about 6-8 ounces) such as grouper, cod, halibut or snapper
  • 2 large sea scallops, cut in half and patted dry
  • 4 peeled medium shrimp
  • 6  mussels or small clams
  • 1 small sweet onion, sliced
  • 2 teaspoons Italian seasoning 
  • 1-2 teaspoons hot paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 cup dry white wine
  • 1/2 cup seafood stock or water
  • 2 plum tomatoes, diced
  • 1 tablespoon capers
  • 2 tablespoon minced fresh parsley

Directions

Place potatoes in a saucepan, cover with water and bring to a boil over high heat. Reduce heat and simmer until tender, 10 to 12 minutes. Drain.

Meanwhile, heat 1 tablespoon oil in a large saucepan over medium-high heat. Add fish filet and scallops; cook, stirring once or twice, until just opaque, about 2 minutes. Transfer to a plate and cover with foil to keep warm.

Add the remaining 1 tablespoon oil and onion to the pan and stir to coat. Cover, reduce heat to medium-low and cook, stirring often, until lightly browned, 5 to 7 minutes. Uncover, increase heat to medium-high, add Italian seasoning, paprika to taste, salt and pepper; cook, stirring, until fragrant, about 30 seconds.

Add wine, stock or water and tomatoes; bring to a simmer.

Reduce heat to maintain a simmer and cook, stirring often, until the onion is tender, 6 to 8 minutes.

Add the fish, scallops, shrimp and mussels or clams, potatoes and capers, return to a simmer and cook until heated through, about 2 minutes. Garnish with parsley.

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Fusilli with Sausage, Arugula and Tomatoes

To make this dish vegetarian, leave out the sausage and add one 8-ounce can chickpeas, drained and rinsed. Heat with the arugula and tomatoes.

2 servings

Ingredients

  • 4 ounces fusilli  pasta
  • 4 ounces spicy Italian sausage, casing removed
  • 2 cloves garlic, chopped
  • 4 cups arugula or baby spinach
  • 1/2 cup halved grape or cherry  tomatoes
  • 1/4 cup finely shredded Pecorino Romano or Parmesan cheese
  • 1 teaspoon freshly ground pepper
  • 1/4 teaspoon salt
  • 1 tablespoon extra-virgin olive oil

Directions

Bring a large pot of water to a boil. Cook pasta 8 to 10 minutes, or according to package directions.

Meanwhile, cook sausage in a large nonstick skillet over medium-high heat, breaking it into small pieces with a wooden spoon, until cooked through, 2 to 4 minutes.

Stir in garlic, arugula or spinach and tomatoes. Cook, stirring often, until the greens wilt and the tomatoes begin to break down, 1 to 2 minutes. Remove from the heat; cover and keep warm.

Combine cheese, pepper and salt in a serving bowl. Whisk in 2 tablespoons of the pasta cooking liquid and the olive oil.

Drain the pasta and add it to the serving bowl. Toss to combine. Pour the sausage-arugula mixture over the pasta and divide into two serving bowls.

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Chicken with Prosciutto and Tomato Sauce Over Polenta

Ingredients

  • 4 (6-ounce) chicken thighs, skin removed
  • 1 tablespoon chopped fresh or 1 teaspoon dried rubbed sage
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup all-purpose flour
  • 2 teaspoons olive oil
  • 1/2 cup dry white wine
  • 2/3 cup polenta or yellow cornmeal
  • 2 cups water or chicken broth
  • 1 cup chopped seeded peeled plum tomatoes
  • 1 teaspoon fresh lemon juice
  • 2 very thin slices prosciutto, cut into thin strips (about 1/4 cup)
  • Fresh sage sprigs

Directions

Sprinkle the chicken with the sage, 1/4 teaspoon salt and the pepper. Place flour in a shallow dish. Dredge chicken in flour.

Heat the oil in a nonstick skillet over medium-high heat. Add chicken; cook 4 minutes on each side. Add wine; cover, reduce heat, and simmer for 20 minutes or until a meat thermometer registers 180°.

Place the cornmeal and 1/4 teaspoon salt in a 1-quart casserole. Gradually add water or broth, stirring until blended. Cover dish and microwave at high 12 minutes, stirring every 3 minutes. Let stand, covered, 5 minutes.

Remove chicken from the skillet. Add tomatoes to pan; cook 1 minute. Stir in lemon juice and prosciutto.

Spoon polenta onto two plates, top with chicken and pour the sauce over the chicken. Garnish with fresh sage sprigs, if desired.

fortwo5

Sirloin Tips with Bell Peppers

Serve with egg noodles tossed with parsley and a drizzle of extra-virgin olive oil.

2 servings

Ingredients

  • 8 ounces sirloin steak, trimmed of fat and cut into 1-inch chunks
  • 1 teaspoon fennel seed, roughly chopped or coarsely ground in a spice mill
  • 1/2 teaspoon kosher salt, divided
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon minced garlic
  • 3/4 cup reduced-sodium beef broth, divided
  • 1/4 cup dry red wine
  • 2 bell peppers (one yellow; one red), cut into strips
  • 1 teaspoon dried oregano leaves, crushed
  • Freshly ground black pepper, to taste
  • 1 tablespoon all-purpose flour

Directions

Rub steak with fennel seed and 1/4 teaspoon salt, turning to coat on all sides.

Heat oil in a large skillet over medium-high heat. Add the steak in a single layer and cook, turning once, until browned on the outside and still pink in the middle, about 2-3  minutes.

Transfer to a plate and cover with foil to keep warm.

Add garlic to the pan and cook, stirring constantly, until fragrant, about 30 seconds. Add 1/2 cup broth and wine, scraping up any browned bits with a wooden spoon. Add bell peppers, oregano, the remaining 1/4 teaspoon salt and pepper; bring to a simmer. Cover, reduce heat to maintain a simmer and cook until the peppers are tender-crisp, 4 to 6 minutes.

Whisk the remaining 1/4 cup broth and flour in a small bowl. Add to the pepper mixture, increase heat to medium-high and bring to a simmer, stirring constantly.

Return the steak to the pan. Adjust heat to maintain a slow simmer and cook, turning the meat once, about 2 minutes to heat. Serve over cooked noodles, if desired.


umbriacover

In this series on Italian regional cooking, I have been working my way around the Italian peninsula. The series started with the northern regions and now it is moving into the central areas. Todays post is on Umbria, the only Italian region having neither a coastline nor a border with another country. The region is mostly mountainous and hilly and presents a landscape rich in forests, water resources and valleys. Lake Trasimeno is located here.

In literature, Umbria is referred to as il cuore verde d’Italia (the green heart of Italy). The phrase is taken from the poem, Barbarian Odes,  by Giosuè Carducci, an italian Nobel prize-winning poet.  The poem is one most familiar to Italian school children and is entitled “Le fonti del Clitumno” (“The Head-waters of the Clitumnus”), a description of that spot in the hills of Umbria where the Clitunno River had its beginning. Carducci wrote the ode between July and October 1876. It is generally considered one of Carducci’s best poems combining pastoral beauty with nostalgia for the glories of ancient Italy.

The flocks still come down to you, o Clitumnus, from the far mountains that move with the murmur of breeze-swept ash groves and fresh scent of sage and thyme in the damps of evening.

The young Umbrian shepherd immerses his reluctant sheep in your waters.

By a farmhouse a barefoot mother sits and sings, nursing her child, who looks to the shepherd and smiles.

The pensive father with goatish hair, at his painted cart, turns on his hips like the beasts of old, with the strength of a young bull, like those square of breast, erect and crowned by crescent horns, sweet in their eyes and snow-white, much beloved by gentle Virgil.

The darkening clouds hang like smoke on the Apennines: grand, austere and green from the spreading mountains, Umbria watches. Hail, green Umbria, and you the fount of god Clitumnus.

I feel in my heart the ancient home, my fevered brow touched by the olden gods of Italy.

English Translation

The region is named for the Umbri tribe, one of the many tribes who were absorbed by the expansion of the Romans. The Umbri probably sprang from neighboring tribes in northern and central Italy, at the beginning of the Bronze Age. The Etruscans were the chief enemies of the Umbri. The Etruscan invasion came from the western coast towards the north and east, eventually driving the Umbrians inland. Nevertheless, the Umbrian population does not seem to have been eradicated by the conquerors. After the downfall of the Etruscans, Umbrians aided the Samnites in their struggle against Rome (308 BC). However, the Romans defeated the Samnites and their allies. The Roman victory started a period of integration under the Roman rulers, who established colonies in the region.

Perugia, the Capital

Perugia, the Capital

The modern region of Umbria is different from the Umbria of Roman times. Roman Umbria extended through most of what is now the northern Marche region. After the collapse of the Roman empire, Ostrogoths and Byzantines struggled for supremacy in the region. The Lombards founded the duchy of Spoleto, covering much of today’s Umbria and when Charlemagne conquered the Lombard region, some Umbrian territories were given to the Pope. After the French Revolution and the French conquest of Italy, Umbria became part of the Roman Republic (1798–1799) and later, part of the Napoleonic Empire. After Napoleon’s defeat, the Pope regained Umbria and ruled it until 1860.

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Following Italian unification in 1861, Umbria was incorporated into the Kingdom of Italy. The present borders of Umbria were fixed in 1927 and in 1946 Umbria became part of the Italian Republic.

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The charm of Umbria derives from its fusion of art, nature, peacefulness and the inspirations behind its artistic masterpieces and small Medieval towns. Umbrians have a deep appreciation of art and, throughout history, the region has produced its share of talented artists. In the 15th and 16th centuries, Umbria was home to a well-respected art school (known as the “Umbrian School”) that taught venerated artists such as Raphael, della Francesca and Perugino. Old paintings and frescos can still be found all over Umbria, not just in famous museums (such as the National Gallery of Umbria in Perugia) but on the walls of tiny churches in the quiet hilltop towns. Romanesque architecture thrived in this region at the beginning of the twelfth century and some beautiful examples that have survived the years are the Cathedrals of Spoleto and Assisi, St. Silvestro and St. Michele in Bevagna. The Gothic styles are also present in almost every city. The Renaissance movement can be seen in the region’s magnificent monuments.

Roman Theater

Roman Theater

When it comes to music, Umbria steps away from its traditions and embraces contemporary music. Each July, the region hosts the Umbria Jazz Festival, one of the most renowned international music festivals in the world. Famed musicians such as Miles Davis, Wynton Marsalis and Dizzy Gillespie have played at the festival and every year it attracts new talented artists.

The food industry in Umbria produces processed pork-meats, pasta, lentils, truffles and cheese. The other main industries are textiles, clothing, sportswear, iron and steel, chemicals and ornamental ceramics. Umbrian agriculture is noted for its tobacco, olive oil and vineyards that produce fine wines. Regional varietals include white Orvieto, Torgiano and Rosso di Montefalco. Another typical Umbrian product is the black truffle found in Valnerina, an area that produces 45% of this product for Italy.

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The most renowned Umbrian pork comes from the black pigs of Norcia, an ancient town in southeast Umbria. Norcia has been the center of sausage-making and other pork dishes for so many centuries that pork butcher shops in Umbria are called “Norcineria.” Traditional Umbrian pork dishes include salame mazzafegati (a pork liver sausage made with orange peel, pine nuts and raisins) and porchetta, an herb-stuffed pork roast.

Greens are a very popular vegetable found across Umbria and commonly include rapini (broccoli rabe), bietola (swiss chard) and chicoria (chicory). Greens are usually blanched, drained and sautéed with olive oil, chili pepper and garlic. These sautéed greens are then enjoyed as a vegetable side dish or are used as fillings in sandwiches, to top pizza, stirred into eggs or tossed with pasta. Rustic tortas are made with blanched greens and eggs, flavored with onions, pancetta and garlic. The tiny lentils from the Umbrian town of Castelluccio are prized across Italy for their earthy, sweet taste and their ability to maintain their shape even after long simmering.

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Umbrians are masters at grilling and it is not uncommon to find indoor grills in their kitchens. Bakers in Umbria use wood ovens to make giant saltless loaves of pane casereccio. Pecorino or pork rind flavored breads are made from an egg enriched wheat flour dough.  Pan nociato are sweet rolls with pecorino, walnuts and grapes flavored with cloves.  A similar bun, called pan pepato, is filled with almonds, walnuts and hazelnuts with raisins and candied fruit.  Other desserts include torcolo, a sponge cake brimming with raisins and candied fruit, or ciaramicola.  This meringue covered round cake is made with a rich egg batter flavored with lemon rind and a spicy liqueur called Alchermes.

Regional Cuisine

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Truffle Festival

Insalata Di Farro (Farro Salad)

umbriafarro

4 servings

Ingredients

  • 2 medium shallots, minced or 1/4 clove garlic and 1/4 medium red onion, minced
  • 2 tablespoons good olive oil
  • 2 teaspoons red wine vinegar or 1 teaspoon balsamic vinegar
  • 1/2 teaspoon Dijon mustard or 1/2 teaspoon minced anchovy or both
  • 1 tablespoon minced capers or finely chopped, pitted black olives
  • 1 cup (total) chopped fresh parsley, chives, thyme or basil (or any combination)
  • 1 bay leaf
  • 2 quarts chicken stock
  • 2 cups farro
  • 1 bell pepper, finely chopped 
  • 1 medium tomato, chopped
  • 1/2 cup grated ricotta salata or other firm or semi-firm cheese
  • 1/2 cup mozzarella cut into 1/4-inch dice
  • Salt and pepper, to taste
  • Squeeze of lemon juice

Directions

Combine shallots, olive oil, vinegar, mustard, capers and herbs in a bowl.

In a large saucepan, bring  chicken stock to a boil.

Add the farro to the stock, lower heat to a strong simmer and cook for 20 to 30 minutes, or until the farro is tender but somewhat chewy.

Drain and let cool until no more than warm.

Add cooked farro to the ingredients in the bowl and mix. Add vegetables, tomato and cheese and mix.

Salt and pepper to taste. Add more olive oil to taste. Add a squeeze of lemon juice and serve at room temperature.

White Lasagna with Besciamella (Lasagna in Bianco )

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Makes 6 servings

Ingredients

  • 3/4 cup minced shallots (about 6)
  • 8 tablespoons unsalted butter
  • 1/2 cup all-purpose flour
  • 1/2 teaspoon grated nutmeg
  • 3 3/4 cups whole milk
  • 1 cup reduced-sodium chicken broth
  • 2 large eggs, lightly beaten
  • 1/2 cup dry Marsala wine
  • 1/2 teaspoon fine sea salt
  • 1/4 pound grated Parmigiano-Reggiano (1 cup), divided
  • 12 (7 by 3 inch) no-boil lasagna sheets

Directions

Preheat oven to 350°F with rack in middle.

Cook shallots in butter in a heavy medium saucepan over medium heat, stirring occasionally, until tender, about 4 minutes. Add flour and cook over low heat, stirring with a wooden spoon, 3 minutes. Add nutmeg, then slowly whisk in milk and stock. Bring to a boil, whisking, then simmer, stirring occasionally, just until sauce lightly coats the back of a spoon, about 1 minute. Remove from heat and cool to warm, stirring occasionally. Stir in eggs, Marsala, sea salt, 1/2 teaspoon pepper and 1/2 cup cheese.

Spread about 1 1/4 cups sauce over the bottom of an 11 by 8 inch baking dish. Cover with a layer of 3 lasagna sheets. Repeat layering 3 more times, then top with remaining sauce and remaining 1/2 cup cheese. Bake, uncovered, until browned, 45 to 55 minutes.

Umbrian Mixed  Grill

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This dish is often served with the region’s classic lentils.

Serves 8

Ingredients

  • 1 pound boneless pork loin
  • 1 pound boneless beef loin
  • 1 pound skinless boneless chicken breasts
  • 1 pound sweet or hot Italian sausage, cut into chunks
  • 4 thick slices pancetta or prosciutto, cut in 1-inch squares
  • Coarse salt to taste
  • Coarsely ground black pepper to taste
  • 3 cloves garlic, peeled and crushed
  • 2 tablespoons minced fresh sage
  • 2 tablespoons chopped fresh rosemary
  • 1/4 cup extra-virgin olive oil
  • 3 medium bell peppers, seeded and cut into 2-inch squares
  • 1/4 cup dry white wine
  • Small bunch of fresh sage, leaves only
  • 1/2 cup fresh lemon juice

Directions

Cut the meat, sausage and chicken into 1-inch cubes. Season the pork with coarse salt and pepper and rub with the garlic; season the beef  with salt and pepper and sprinkle with the sage; season the chicken with salt and pepper and sprinkle with the rosemary. Set aside.

In a skillet, heat the olive oil and sauté the peppers until just crisp-tender. Add the wine and cook until the liquid is reduced by about half.

Thread the skewers in this order: Pork, bell pepper, chicken, pancetta, sage leaf, beef, bell pepper and sausage. Do not crowd the pieces. Place the skewers in a nonmetal dish large enough to hold them in a single layer and drizzle the lemon juice and olive oil over them. Let them marinate for several hours in the refrigerator, basting and turning them often.

Heat the grill and lightly oil the grill rack. Remove the skewers from the marinade, place them on the grill, and baste with the marinade. Grill, turning and basting the skewers, until done to taste, about 8 to 12 minutes.

Apricots with Amaretto Syrup

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6 servings

Ingredients

  • 10 firm-ripe large apricots
  • 2 tablespoons unsalted butter
  • 3 tablespoons sugar
  • 2/3 cup Amaretto liqueur
  • 6 amaretti (Italian almond macaroons; if paper-wrapped, use 3 packets), crumbled (1/3 cup)
  • 1 1/2 tablespoons chopped pine nuts for sprinkling

Directions

Peel apricots with a vegetable peeler, then halve and pit. Finely chop 2 halves and set aside.

Heat butter in a 12-inch heavy nonstick skillet over medium heat until foam subsides, then cook sugar, stirring constantly, until golden brown. Stir in Amaretto (be careful; syrup will spatter) and simmer, stirring, 2 minutes.

Working in 2 batches, poach apricot halves in syrup at a low simmer, turning, until almost tender, 5 to 10 minutes per batch. Using a slotted spoon, transfer apricots, hollow sides up, to a platter.

Add crumbled amaretti to syrup and cook over low heat, crushing cookies with back of a wooden spoon, until melted into a coarse purée.

Stir in reserved chopped apricot and gently simmer, stirring, until syrup is deep brown and slightly thickened. Cool syrup slightly.

Spoon syrup over apricots and sprinkle with pine nuts. Serve warm or at room temperature.

 

 


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Pasta, as an Italian staple, likely developed in the 12th century. Soon after, locals in the Naples region developed a way to mass-produce dried pasta, which allowed for long-term storage that helped to enable extended sea voyages. Pasta has changed little over the last 800 years. In Italy, it was traditionally the food of peasants, which meant just about everyone. Before the introduction of tomatoes from the New World, pasta was served with olive oil, garlic and local vegetables. It is a regular component of the Mediterranean diet.

What makes pasta healthy is the fact that it has a low glycemic index (GI) — a modern concept of how fast glucose, a sugar from carbohydrates, is absorbed into the bloodstream. The GI runs from zero to 100 and foods with a higher index number tend to spike the blood with sugar. Pasta’s low glycemic index is around 25 to 45, depending on the type. That’s in the range of many fruits and (non-potato) vegetables.

There are several reasons for pasta’s low GI rank. Semolina flour comprises large, crystal-like yellow particles. Its naturally strong gluten content prevents starch from leaching out quickly and, this in turn, leads to slower digestion, slower release of sugar into the blood and a greater feeling of satiation. Also, the extrusion process — the process in which the unleavened semolina dough is pushed through a die to give pasta its shape — creates “a very compact structure, which makes the carb release its energy slowly.

Whole-grain semolina pasta, a recent trend, does not necessarily have a lower GI. Rather, the whole grain adds micronutrients lost in the milling process, which can be important to good health. Pasta should be cooked al dente or slightly firm. Anything longer, can raise the GI index and pasta becomes unhealthy when it is overly processed or when it is topped with fatty ingredients. So when you’re deciding what to make for dinner and checking off prerequisites in your head – is it fast? is it healthy? will the kids eat it? – pasta is a surprisingly good choice, especially when paired with healthy ingredients.

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Pasta with Garlicky Roasted Broccoli

4- 6  servings

Ingredients

  • 6 cups fresh broccoli florets
  • 2 garlic cloves, finely chopped
  • 1/2 cup chopped walnuts
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 3 tablespoons olive oil
  • 16 ounces whole-wheat rotini or penne pasta
  • 1/2 cup chicken broth
  • 2 tablespoons unsalted butter
  • 1/4 cup  grated Parmesan cheese

Directions

Heat the oven to 400 degrees F. Bring a large pot of salted water to a boil.

Combine broccoli, garlic, walnuts, salt and pepper in a medium-size bowl. Drizzle with olive oil and stir until coated.

Place broccoli mixture on a large rimmed baking sheet and roast at 400 degrees F for 15 minutes, stirring twice.

Cook pasta following package directions for al dente, about 10 minutes. Drain and return to the pot.

Add broccoli mixture to the pasta pot and stir in broth, butter and Parmesan cheese.

pastatonight2

Whole-Wheat Spaghetti with Sausage and Peppers

4 servings

Ingredients

  • 1 tablespoon olive oil
  • 1 pound mild or hot Italian turkey, chicken or lean pork sausage
  • 1 onion, sliced thin
  • 1 red and 1 green bell pepper, cut into slices
  • 1 teaspoon salt
  • 3 cloves garlic, minced
  • 1 teaspoon dried italian seasoning
  • 1 cup canned crushed tomatoes in thick puree
  • 1 cup canned low-sodium chicken broth or homemade stock
  • 2 tablespoons dry vermouth or dry white wine
  • 3 tablespoons chopped flat-leaf parsley
  • 3/4 pound whole-wheat spaghetti
  • 2 tablespoons grated Parmesan cheese, plus more for serving

Directions

In a large frying pan, heat the oil over moderate heat. Add the sausage and cook, turning, until browned and cooked through, about 8 minutes. Remove. When the sausage is cool enough to handle, cut it into 1/2-inch slices.

Add the onion, peppers and 1/2 teaspoon of the salt to the pan. Cook, stirring frequently, until the vegetables begin to brown, about 5 minutes. Cover and cook, stirring occasionally until the vegetables are soft, about 3 minutes longer. Add the garlic and cook, stirring, for about 30 seconds. Add the Italian seasoning, tomatoes, broth, vermouth, the sliced sausage, the parsley and the remaining 1/2 teaspoon salt and bring to a simmer.

In a large pot of boiling, salted water, cook the spaghetti until al dente, about 11-12 minutes. Drain and toss with the sausage-and-pepper mixture and the Parmesan. Serve with additional Parmesan.

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Linguine with Shellfish and Sun-Dried Tomatoes

4 servings

Ingredients

  • 1 pound linguine
  • 6 tablespoons olive oil
  • 1 pounds sea scallops
  • 1 pound shrimp
  • 1/2 cup drained oil-packed sun-dried tomatoes, cut into 1/4-inch pieces
  • 6 cloves garlic, minced
  • 1 (8 ounce) bottle clam juice
  • 6 tablespoons chopped fresh parsley
  • 2 teaspoons lemon zest
  • 1/2 teaspoon dried red-pepper flakes

Directions

In a large pot of boiling, salted water, cook the linguine until al dente, about 11-12 minutes. Drain the pasta.

In a large skillet heat the olive oil and add the garlic and saute until tender.

Add the scallops and shrimp. Cook until shrimp turn pink, about 4 minutes. Add clam juice and pepper flakes. Cook for 3 minutes more.

To the cooked pasta add the sun-dried tomatoes, parsley and lemon zest; toss. Pour seafood mixture over the linguini and serve immediately.

Spaghettini with Mushrooms, Garlic, and Oil 

Spaghettini with Mushrooms, Garlic and Oil

4 servings

Ingredients

  • 1/2 cup extra virgin olive oil
  • 3 cloves garlic, minced
  • 1/8 teaspoon dried red-pepper flakes
  • 1 pound button or portabella or wild mushrooms, sliced
  • 1 teaspoon salt
  • 1 pound spaghettini
  • 3 tablespoons chopped flat-leaf parsley
  • 1/4 teaspoon fresh-ground black pepper

Directions

In a medium frying pan, heat the olive oil over moderately low heat. Add the garlic and the red-pepper flakes and cook, stirring, until the garlic softens, about 1 minute.

Add the sliced mushrooms and the salt and cook until the mushrooms exude liquid, the liquid evaporates, and the mushrooms begin to brown, about 5 minutes.

In a large pot of boiling, salted water, cook the spaghettini until al dente, about 9 minutes. Drain and toss with the mushroom mixture, the parsley and the pepper.

Linguine Carbonara

Linguine Carbonara

4 servings

  • Ingredients
  • 2 tablespoons olive oil
  • 2 tablespoons butter
  • 1/4 pound sliced bacon, cut crosswise into thin strips
  • 2 cloves garlic, minced
  • 1/2 cup red wine
  • 1/2 teaspoon fresh-ground black pepper
  • 2 eggs
  • 1/2 cup grated Parmesan cheese, plus more for serving
  • 1/2 teaspoon salt
  • 3/4 pound linguine
  • 2 tablespoons chopped fresh parsley

Directions

In a small frying pan, heat the oil and butter over moderate heat. Add the bacon and cook until brown but not crisp, about 4 minutes. Add the garlic, wine and pepper. Simmer until the wine is reduced slightly, about 3 minutes. Remove from the heat.

In a large bowl, whisk together the eggs, cheese and salt.

In a large pot of boiling, salted water, cook the linguine until al dente, about 11-12 minutes. Drain the pasta, add it to the egg and cheese mixture and toss quickly. Pour the bacon mixture over the linguine. Add the parsley and toss just until mixed. Serve immediately with additional Parmesan.


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The Super Bowl is a few days away. And whether or not you care who wins, you may want to invite a few friends over to watch the game. So, what should you serve?

The average football fan eats about a day’s worth of calories during the game. Revamp your old favorites by making them healthier and introducing a few new ideas into your menu. You’ll be able to root for your team without going overboard on fat, calories and salt.

If you haven’t started planning what you’re going to serve, here are some ideas. The foods below are not going to ruin anyone’s New Year’s Resolutions.

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Spicy Tortilla Strips

Ingredients

  • 6 (8-inch) flour tortillas
  • Cooking spray
  • 2 tablespoons olive oil
  • 3/4 teaspoon ground cumin
  • 1/8 teaspoon ground red pepper

Directions

Preheat oven to 400°F.

Cut tortillas in half and cut each half into 5 strips to form 60 strips. Divide the tortilla strips evenly among 2 baking sheets lined with parchment paper and coated with cooking spray.

Brush strips evenly with oil. Combine cumin and red pepper in a small bowl and sprinkle over strips. Bake for 10 minutes or until browned, rotating baking sheets after 5 minutes.

gameday8

Fresh Tomato Salsa

Ingredients

  • 3 cups chopped tomatoes
  • 1/2 cup chopped green bell pepper
  • 1 cup onion, diced
  • 1/4 cup minced fresh cilantro
  • 2 tablespoons fresh lime juice
  • 4 teaspoons chopped fresh jalapeno pepper 
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon ground black pepper

Directions

Stir the tomatoes, green bell pepper, onion, cilantro, lime juice, jalapeno pepper, cumin, salt and pepper in a bowl. Serve with the tortilla strips.

gameday4

Barbecue Spice Roasted Chickpeas

Makes about 3 cups

Ingredients

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

Directions

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

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

To Make Ahead: Place cooled chickpeas in an airtight container; cover. Store at room temperature for up to 1 week.

gameday3

Italian Parmesan Pretzels

Makes 10 pretzels

Ingredients

  • 1 pound frozen whole wheat bread dough, thawed or homemade, recipe below
  • 2 tablespoons grated Parmesan cheese
  • 2 teaspoons dried Italian seasoning, crushed
  • 1/4 teaspoon garlic powder
  • 1/4 cup butter, melted
  • Mustard, for serving

Directions

Line a baking sheet with parchment paper; set aside.

Divide dough into 10 equal portions. Roll each portion into a 15-inch-long rope.

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

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

Preheat oven to 400 degrees F.

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

Bake for 15 to 18 minutes or until browned. Transfer baking sheet to a wire rack. Drizzle pretzels with the remaining melted butter. Serve warm or cool completely on baking sheet on a wire rack. Serve with mustard.

Whole Wheat Bread Dough

Ingredients

  • 1 cup + 1 tablespoon water, room temperature
  • 3/4 teaspoon salt
  • 1 tablespoon honey
  • 2 cups + 6 tablespoons whole wheat flour
  • 3 tablespoons vital wheat gluten
  • 2 teaspoons yeast, active dry, instant

Directions

Mix and knead together all of the dough ingredients—by hand, mixer or bread machine—to make a soft (though not very sticky) dough. Place the dough in a lightly greased bowl, cover the bowl, and let the dough rise until it’s doubled in bulk, about 1 1/2 hours.

gameday1

Turkey and Roast Beef Muffuletta

Makes: 10  servings

Ingredients

  • 1 jar (4.75 oz) pimiento-stuffed olives, drained and chopped
  • 1 large tomato, seeded and chopped
  • 1/4 cup  olive oil
  • 1 rib celery, diced
  • 2 cloves garlic, chopped
  • 2 tablespoons  red wine vinegar
  • 1/2 teaspoon  dried oregano
  • 1/2 teaspoon  salt
  • 1/2 teaspoon  black pepper
  • 1 large round crusty Italian bread (about 11/4 lbs)
  • 1/4 pound  sliced deli roast beef
  • 1/4 pound  sliced American cheese
  • 1 jar (12 oz) roasted red peppers, drained
  • 1/4 pound  sliced deli turkey
  • 1/4 pound sliced Provolone cheese

Directions

In a small bowl, combine olives, tomato, olive oil, celery, garlic, red wine vinegar, oregano, salt and black pepper.

Cut the loaf of bread in half crosswise. Spread bottom cut side with half of olive mixture. Layer on roast beef, American cheese, red peppers, turkey and Provolone cheese.

Spread remaining olive mixture over cheese and top with the other half of bread.

Wrap tightly in plastic wrap and weigh down with a heavy pot filled with canned goods for at least an hour. Slice into 10 wedges to serve.

gameday5

Slow-Cooker Brisket Sandwiches

Serves 8-10

Ingredients

Brisket

  • 2 tablespoons smoked paprika
  • 2 teaspoons kosher salt
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon coarsely ground pepper
  • 3 1/4 pounds brisket
  • 1 tablespoon extra-virgin olive oil
  • 1 16-ounce bottle beer or 2 cups reduced-sodium beef broth

Sandwich

  • 2 cloves garlic, chopped
  • 1/2 teaspoon kosher salt
  • 1/2 cup low-fat mayonnaise
  • 8 -10 whole-wheat buns
  • Bread & Butter Pickles

Directions

To prepare the brisket:

Combine paprika, salt, garlic powder, onion powder and pepper in a small bowl. Rub all over brisket. Heat oil in a large, heavy skillet over medium heat. Add the brisket and brown on both sides, 3 to 5 minutes per side. Transfer to a 6-quart slow cooker.

Add beer (or broth) to the pan along with any remaining spice blend from your cutting board; increase heat to high. Cook for 5 minutes, scraping up browned bits with a wooden spoon. Pour over the brisket. Cover and cook on High for 6 hours or Low for 9 hours.

To prepare the sauce:

Mash garlic and 1/2 teaspoon salt into a paste in a mortar and pestle or with the back of a spoon on a cutting board. Combine the garlic mixture with mayonnaise in a small bowl. Cover and refrigerate until ready to serve.

When the brisket is done, transfer to a clean cutting board and let rest for 10 minutes.

Pull the brisket apart into shreds with 2 forks and then coarsely chop the shredded meat. Combine the chopped brisket with the liquid in the slow cooker.

To serve:

Spread each bun with 1 tablespoon garlic sauce and top with about 3/4 cup brisket. Serve with pickles.

gameday6

Caramel Popcorn

Ingredients

  • 1/2 cup packed brown sugar
  • 1/4 cup granulated sugar
  • 1/4 cup light butter
  • 1/4 teaspoon salt
  • 1 ½ teaspoons vanilla
  • 12 cups air popped  popcorn

Directions

In a 4-quart Dutch oven heat and stir the brown sugar, granulated sugar, butter and salt over medium heat until just boiling and sugar is dissolved. Stir in vanilla. Add popcorn and toss until coated.

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

gameday2

Frozen Neapolitans

Makes 48 bars

Ingredients

  • 4 cups chocolate-flavored crisp rice cereal
  • 1 ¼ cups chopped toasted almonds
  • 2 tablespoons butter
  • 2 cups mini marshmallows
  • 1 pint chocolate ice cream (2 cups)
  • 1 pint vanilla ice cream (2 cups)
  • 1 pint strawberry ice cream (2 cups)
  • 1/2 cup miniature semisweet chocolate pieces or chocolate syrup

Directions

Line a 13x9x2-inch baking pan with foil, extending foil over short ends of the baking pan. Butter foil; set pan aside.

In a large bowl combine cereal and 3/4 cup of the almonds; set aside.

In a large saucepan heat butter over low heat until melted. Stir in marshmallows until completely melted. Remove from heat.

Add cereal mixture to marshmallow mixture; stir gently to coat. Using a buttered spatula or waxed paper, press mixture firmly into prepared pan. Freeze for 10 minutes.

Let ice creams stand at room temperature for 5 minutes. Spread chocolate ice cream evenly over cereal layer in pan. Freeze about 30 minutes or until firm.

Spread vanilla ice cream over chocolate ice cream layer; freeze about 30 minutes or until firm.

Spread strawberry ice cream over vanilla ice cream layer. Sprinkle with remaining 1/2 cup almonds and chocolate pieces or chocolate syrup.

Cover and freeze about 4 hours or until firm.

Using the edges of the foil, lift frozen mixture out of pan. Cut into about 1 1/2-inch squares. Let stand for 10 minutes before serving.

gameday9

Oatmeal Applesauce Cookies

Makes 30

Ingredients:

  • 4 tablespoons  unsalted butter, melted
  • 1 cup  packed light-brown sugar
  • 1/2 cup  granulated sugar
  • 1  large egg
  • 1/2 cup  chunky-style applesauce
  • 1 1/2 cup  old-fashioned rolled oats
  • 1 1/4 cup  all-purpose flour
  • 1/2 teaspoon  baking soda
  • 1/4 teaspoon  baking powder
  • 1/4 teaspoon  Kosher salt
  • 1 cup  golden raisins

Directions

Preheat oven to 350 degrees F.

Put butter and sugars in the bowl of an electric mixer fitted with the paddle attachment. Mix on low-speed until combined. Add egg and applesauce, mix until well blended, 2 to 3 minutes. Mix in oats, flour, baking soda, baking powder and salt. Mix in raisins.

Using a 1 1/2-inch ice cream scoop, drop dough onto baking sheets lined with parchment paper, spacing 2 inches apart. Bake cookies until golden and just set, 13 to 15 minutes. Let cool on sheets 5 minutes. Transfer cookies to a wire rack set over parchment paper; let cool completely.


Med cover

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.

Med6

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

veggie1

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

veggie3

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

veggie5

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

veggie6

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

veggie7

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

veggie9

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.


 

groceryFrom the 1940s on, the children of Italian immigrants could be found in all regions of the U.S., in almost every career and in nearly every walk of life. My parents were born in Elizabeth, NJ and my father lived in the Italian section of the city, called Peterstown. This section of the city was home to Italian grocery stores, produce stands, meat markets, fresh fish markets and poultry stores. When he married my mother, they moved to another part of the city.

As a child, I remember my father taking me shopping with him on Saturday mornings, where we would go to many of the Italian shops in Peterstown. He would purchase meat, chicken, cheese, bread and Italian cold cuts. I remember being overwhelmed by all the products that were crowded on to the shelves in those tiny stores. My father would stop and talk to many of his friends along the way and visit his relatives who still lived in Peterstown. On these excursions, he always bought me an Italian Ice at Di Cosmos’ store, a landmark in the area.

groceryelizabeth1

Grocery stores were among the first businesses opened in the early Italian immigrant settlements, providing the staples of Italian cuisine: e.g., olive oil, pasta and canned tomatoes. But traditional Italian markets and delis served more than just the shopping needs for the Italian immigrants. They were also community centers, substitutes for the piazza, that is, places where Italians could meet friends and paesani (fellow townspeople), exchange news and speak some Italian.

Traditional markets were more likely to sell local and Italian American products than imported (cold cuts, cheese, oil) and more likely to sell reasonably priced products than the more exclusive labels at the upscale markets.

grocerylosangeles2grocerylosangeles

However, in the 1980s Italian brands such as, De Cecco pasta from Abruzzo, bottles of Coltibuono Olive Oil from Tuscany and Chianti Ruffino wines began appearing in the Italian markets. Many older markets also diversified their inventories by carrying other ethnic foods as well. “A1″ in San Pedro, for instance, carried many products for Croatians as well as for Italians; “Bay Cities” in Santa Monica carried many Greek and Middle Eastern foods; “Sorrento” also served Italian Argentines and other Latin Americans.

The memorabilia on the walls: family photos, posters of World Cup Italian Teams, Italian or regional maps, a portrait of the Pope and tourist posters of Italy, would often identify a market as a more established Italian immigrant locale.

New York

grocerynewyork

Successive waves of Italian immigration beginning a century and a half ago have blessed New Yorkers with the country’s best collection of Italian markets. While many of these shops can be found right in Manhattan, others are located in Brooklyn, Queens and the Bronx. If you need to find an obscure pasta shape, this is your place. Choose among two dozen types of canned Italian tomatoes to make the sauce. A rainbow of Italian olive oils can also be found, as do seasonal items, like fresh black truffles and fresh porcini mushrooms. Additionally, a cured meat department, usually in the back of the store, offers hard-to-find cold cuts like culatello, a cured ham and other types of salamis.

In 1940, when Mayor Fiorella LaGuardia wanted to get pushcarts off the streets, he created a string of indoor markets, of which the Arthur Avenue Retail Market was one and is one of the few remaining today. Some stalls specialized in veal and variety meats, such as tripe and calf’s liver, while other stalls sold dried pastas and southern Italian prepared foods,that included pizzas, pastas and seafood salads.

Philadelphia

groceryphiladephia

The Italian Market is the popular name for the South 9th Street Curb Market, an area of South Philadelphia featuring many Italian grocery shops, cafes, restaurants, bakeries, cheese shops, butcher shops, etc. The Italian Market, frequently referred to simply as 9th Street, had its origins as a marketplace in the late 19th and early 20th centuries.

This area, outside the original boundaries of Philadelphia, was an area where the immigrants settled. Italian immigrants began to move into the area around 1884, when Antonio Palumbo began receiving Italian immigrants into his boardinghouse. Shops along 9th Street opened up shortly afterward to cater to the new Italian community and they have remained in the area to this day, with many of the present vendors tracing the founding of their businesses back to the first decade of the 20th century.

Cleveland

grocerycleveland2grocerycleveland

In its earliest days, Gallucci’s was as much a neighborhood grocer as it was an “Italian” store. Starting with a wooden cart, founder Gust Gallucci first opened a shop on Cleveland’s West Side — then, during the mid-1920s, the family moved to Cleveland’s Haymarket District. Close to the city’s produce district, Gallucci’s also served the sprawling immigrant neighborhood on Cleveland’s Near East Side, once called Big Italy.

Gallucci’s grew into a gathering place for newcomers from Italy. There, shoppers and clerks spoke the language of the old country, even though the Italian spoken was broken into scores of regional dialects. More importantly, they could find familiar products unavailable in most other stores — fresh or dried pastas, fat links of sausage, imported cheeses, olive oils and vinegars and familiar table wines.

Chicago

grocerychicago

The Graziano grocery business dates back, approximately, to the same year the Italian Superior Bakery opened on Western Avenue, about 1933, but it was part of the Italian community on Grand Avenue. The business was founded by Jim Graziano, who immigrated to the States in 1905 from Bagheria, a town on the northern coast of Sicily.

The first Jim Graziano left the business to his sons, Fred and Paul, and now Fred’s son and grandson, both named Jim, are keeping the business alive and well. J.P. Graziano Grocery Co. has for some time been a wholesaler and an importer specialising in Italian foods and, as such, is well-known in local food industry circles. Specialties include olives, cheese, large sausages and baccalà (dried codfish).

Indianapolis

groceryindianapolis

Italian immigrants, John Bova Conti and his wife Josie, operated the J. Bova Conti Grocery at 960 S. East Street. According to, Indianapolis Italians, by James J. Divita (Arcadia Publishing, 2006), Josephine Mascari, a widow, and her son, Tommaso, were experiencing hardships in operating their grocery on Virginia Avenue. John Bova Conti moved in to run the store and ended up marrying the widow. It was not until the 1920s that they rented a small, wood-frame grocery with an adjacent residence. Signs on the store and visible goods, included Wonder and Yum Yum bread, fruit, macaroni, olives, cheese, Coca-Cola and East End Dairy products.

The store’s business ledger for 1924 through 1927 (housed at the Indiana Historical Society) indicates that many products were imported from Italy and distributed to other stores around the state. According to author Divita “After visiting relatives in Indianapolis, customers from smaller towns would stop at Bova Conti’s to buy 20 pounds of dry pasta to last them for a month. Among the store’s attractive prices were one gallon Berio olive oil, $3; one bottle, Florio Marsala, $2.25; five pounds, Sicilian caciocavallo cheese, $3.75 and one case Brioschi, 75 cents.”

Hibbing

groceryhibbing

Guilio Forti was one of thousands of Italians who immigrated to Minnesota’s Iron Range in the early 1900s hoping for a better life. But Guilio, already 50, was too old to work in the mines as others did. So he put the skills he’d learned as a baker in Rome to work and started Sunrise Bakery in 1913. From their North Hibbing location, the Forti family distributed Italian and Vienna bread by horse-drawn carriages to the mines.

Each generation contributed new ideas and products to the business. Guilio’s son, Vincent, added mechanization and a line of pastries, donuts and cakes. Vincent’s son, Thomas, together with his wife, Mary, created a deli that featured imported delicacies and foods long cherished by the Iron Range’s diverse immigrant population. And now their son, Tom—the fourth generation Forti—is helping Sunrise bring its Italian entrees, pastas, sauces and other ethnic specialties to locations throughout Minnesota.

New Orleans

SAMSUNG CAMERA PICTURES

Not only had Sicilians established roots in the French Quarter, but those seeking to farm the land moved upriver from the city, to Kenner. These men were called “truck farmers,” because their land was far enough away from the city that they had to haul their crops in by wagon, later trucks. They would sell their produce in the Farmer’s Market, stopping for lunch at one of the groceries along Decatur Street. The groceries would lay out cold antipasti spreads during the day to sell for lunch.

In 1906, Salvatore Lupo opened the Central Grocery at 923 Decatur Street. He began to combine some of the antipasti items, such as mortadella, cheese, ham and olive salad, on loaves of round Italian bread, creating the now-famous Muffuletta sandwich. The truck farmers could pick up a muffuletta and, essentially, eat their antipasti as a sandwich on the return drive to Kenner. Other groceries and restaurants picked up on the muffuletta, which became a New Orleans institution, second only to the po-boy.

Colorado

grocerycolorado

in the 1880s, at twenty years of age, Carl L. Stranges immigrated to the United States from Italy. After his arrival in the United States, he moved to Grand Junction and resided there his whole life. Carl Stranges opened his grocery store in the southwestern portion of the downtown area, often referred to as “Little Italy”, due to the concentration of Italian residents and Italian-owned businesses in the area.

Three other grocery stores and an icehouse were located within a two-block area of the Stranges store. Carl Stranges owned and managed the grocery until shortly before his death in 1942. He willed the store to his niece and her husband who continued to operate the store until 1963.

Stockton

grocerystockton

Italian immigrants owned and operated groceries and delis in Stockton, CA just as they did across the country. Genovese immigrants, Joseph & Emilio Silva, operated a grocery store on Main and East Streets from 1890-1925 and a number of their wholesale providers were also Italian. Caesar Gaia, born in 1892 near Torino, left home at the age of seventeen to follow his brother Frank who left for California years earlier.

Gaia first worked on a ranch in Gilroy before moving to Stockton in 1914. He, along with Louis Delucchi, bought E. Fontana’s Ravioli Factory which later became the site of Gaia & Delucchi at 320 East Market St. The grocery featured ravioli, salami and other Italian specialities for their customers in San Joaquin county.

Los Angeles

grocerylosangeles3

The first Italian to arrive in Los Angeles was known to be Sardinian-born, Giovanni Leandri, in the 1820s. He operated a shop on Calle de los Negros, an alley situated near Old Chinatown. Many of the first wave of Italian immigrants lived in boarding houses in the area around what is now part of the Arts District and Civic Center. In the 1890s, Italian-Americans bought homes and opened businesses in El Pueblo, Sonora Town, Dogtown, Lincoln Heights, Solano Canyon and Victor Heights.

The corner of College Street and Broadway has been home to Little Joe’s since 1927.  Little Joe’s began as the Italian-American Grocery Company, established at Fifth and Hewitt, by Charley Viotto in 1897. The deli counter evolved into a full-fledged restaurant, named after, then, co-owner Joe Vivalda.

Cooking From The Italian Deli

The hero sandwich is one of the standout achievements of Italian-American cuisine. Taking a French baguette — which became faddish in Italian-American bakeries around 1920 — and loading it up with cold-cuts, produced a final product that was as American as it was Italian, though nothing like it had ever been seen in the Old Country before.

There were also hot versions that often included fried meat cutlets, fried calamari, eggplant parm and the great Italian-American invention –  meatballs. The heroes were aimed at working men who needed thousands of calories to fuel their back-breaking work. The hero/sub/grinder/hoagie is here to stay and will be a main feature at parties on Super Bowl Sunday, next month.

Italian Hero

Sal, Kris, & Charlie's Deli 33-12 23rd Avenue Astoria, NY

Ingredients

  • 1/2 large onion, thinly sliced
  • One 12-inch loaf soft Italian bread
  • 5 tablespoons red wine vinegar
  • 5 tablespoons extra-virgin olive oil
  • Kosher salt and freshly ground pepper
  • 1/4 pound deli-sliced provolone cheese
  • 1/4 pound deli-sliced Genoa salami
  • 1/4 pound deli-sliced boiled ham
  • 1/4 pound deli-sliced mortadella
  • 1/4 pound deli-sliced capicola
  • 1/2 head iceberg lettuce, finely shredded
  • 1/4 to 1/2 cup sliced pickled pepperoncini
  • 3 plum tomatoes, thinly sliced
  • 1 teaspoon dried oregano

Directions

Soak the onion slices in a large bowl of cold water for 15 minutes.

Meanwhile, split the bread lengthwise, then pull out some of the bread from the inside. Drizzle 2 tablespoons each vinegar and olive oil on the bottom half.  Season with salt and pepper.

Layer the cheese and meat on the bottom half of the bread. Drain the onion and pat dry. Top the meat with the onion, lettuce, pepperoncini and tomatoes. Drizzle with 2 tablespoons each vinegar and olive oil and sprinkle with the oregano. Season generously with salt and pepper.

Drizzle the cut side of the bread top with the remaining 1 tablespoon each vinegar and olive oil, then place on top of the sandwich. Cut into 4 pieces.

Antipasto Salad

grocerysalad

Ingredients

  • 1 large head iceberg lettuce, coarsely chopped
  • 1 (1-inch) slice (about 1/2 pound) deli ham, cut into cubes
  • 1 (1-inch) slice (about 1/2 pound) turkey breast, cut into cubes
  • 1 (1-inch) slice (about 1/2 pound) deli hard salami, cut into cubes
  • 1 (1/2-inch) slice (about 1/2 pound) provolone cheese, cut into cubes
  • 1 (16-ounce) jar peperoncini, drained
  • 1 (6-ounce) can pitted black olives, drained
  • 1 (7-ounce) jar roasted red peppers, drained and cut into 1/2-inch strips
  • 1 pint grape tomatoes, cut in half
  • 1 cup Italian dressing

Directions

In a large bowl, combine all ingredients except the dressing; mix well. Add dressing and toss until well coated. Serve immediately.

Chicago Italian Beef Sandwiches

grocerybeef

Ingredients

The beef
1 boneless beef roast (sirloin or round), about 3 pounds with most of the fat trimmed off

The rub

  • 1 tablespoon ground black pepper
  • 2 teaspoons garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/2 teaspoon crushed red pepper

The juice

  • 6 cups of hot water
  • 4 cubes of beef bouillon 

The sandwich

  • 10 soft, hoagie rolls, sliced lengthwise but hinged on one side or a loaf of Italian bread 
  • 3 medium-sized green bell peppers
  • 1 tablespoon olive oil
  • 1 cup hot giardiniera

Directions

Mix the rub in a bowl. Coat the meat lightly with vegetable oil, sprinkle the rub generously on the meat and massage it in. There will be some left over. Do not discard it; it will be used in the juice.

Put a rack just below the center of the oven and heat the oven to 325°F.

Pour the 6 cups of water into a pan and heat it to a boil on the stove top. Dissolve the bouillon in the water. Add the remaining rub to the pan.

Pour the water mixture into a 9 x 13″ baking pan. Place a meat rack in the pan. Place the roast on top of the rack above the juice. Roast until the interior temperature is about 130°F for medium rare, about 40 minutes per pound.

While the meat is roasting, cut the bell peppers in half and remove the stems and seeds. Rinse and cut into 1/4″ strips. Cook the peppers in a frying pan over a medium high heat with enough olive oil to coat the bottom of the pan, about 1 tablespoon. When they are getting limp and the skins begin to brown, in about 15 minutes, they are done. Set aside at room temperature.

Remove the roast from the oven. Take the meat off the rack and remove the rack. Pour off the juice, put the meat back in the pan, and place it in the coldest part of the refrigerator. Let it cool for a few hours or long enough for the meat to firm up. This will make slicing easier. Chill the juice, too, in a separate container. Slice the meat against the grain as thin as possible.

Taste the juice. If you want, you can thin it with more water or make it richer by cooking it down on top of the stove. In Chicago beef stands, it is rich, but not too concentrated. Then turn the heat to a gentle simmer. Soak the sliced meat in the juice for about 1 minute at a low simmer.

To assemble the sandwich:

Start by spooning some juice directly onto the bun. Then layer on the beef, generously. Spoon on more juice. Top it with bell peppers and giardiniera. Serve with plenty of napkins.

Deli Style Italian Meatball Subs with Peppers

grocerymeatball

2 servings

Ingredients

  • 6 large meatballs, cooked (recipe below)
  • 1 1/2 cups Marinara Sauce
  • 3/4 cup shredded provolone
  • 1 (6.7-ounce) jar Italian Sliced Sweet Peppers, drained
  • Loaf of Italian bread or 2 hoagie rolls

Directions

Heat meatballs in the marinara sauce in a large saucepan over medium heat.

Fill rolls with meatballs (3 per sandwich). Top with shredded provolone and peppers. Serve immediately.

Italian Deli Meatballs

Ingredients

  • 2 loaves stale Italian bread (at least 2 days old), cubed
  • 2 cups milk
  • 3 eggs
  • 1 teaspoon minced garlic
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1/2 cup fresh Italian flat-leaf parsley, chopped
  • 2 tablespoons chopped fresh basil
  • 1 cup grated Romano cheese
  • 2 pounds ground beef
  • 2 pounds ground veal
  • 2 pounds ground pork

Directions

Preheat the oven to 350˚ F.

In a large bowl, combine cubed bread, milk and beaten eggs. Mix thoroughly until the bread absorbs the liquid. Add garlic, salt, pepper, parsley, basil and Romano cheese.

Add beef, veal and pork. Mix until fully combined. Roll into balls and place on parchment paper lined baking sheets. Bake for 30 minutes.

Makes about 40 meatballs.

Italian Cheese Cake

grocerycake

Ingredients

  • 3 ½ cups of ricotta cheese, drained overnight
  • 1/4 cup of all-purpose flour
  • Pinch of salt
  • 1 lemon zested
  • 1 orange zested
  • 1 teaspoon of vanilla
  • 4 eggs, beaten
  • 1 cup of sugar

Directions

Mix all ingredients thoroughly in an electric mixer with the paddle attachment. Pour in a 9 inch spring form pan.

Bake in a 350 degree F oven for 45 minutes to 1 hour until firm. Refrigerate overnight. Remove cake from the pan and cut into serving pieces.



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