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Don’t Be Afraid To Sneak In The Veggies !

April 29, 2013

Kids are not always the pickiest eaters at the dinner table. Many adults are extremely finicky and some are fussy to the point of risking their health. They have it in their minds that veggies do not taste good, even if they have never tried them. It can be very difficult to come up with a variety of healthy dishes day after day for this type of eater, but with culinary creativity, it is easy to provide nourishing foods on the sly. Absolutely anyone can successfully sneak vegetables into foods for finicky adults and unless they catch the cook, they will never know the difference.

When looking for ways to sneak vegetables into foods, look for ways to include them in your favorite recipes. Fresh and frozen veggies are the most nutritious. Cook and puree carrots, spinach or any other mild tasting vegetable that will be easy to stir into a tomato based dish. Be careful not to overdo it or the pureed vegetable will change the color of the sauce and alter the flavor. Add just enough of your favorite cooked and pureed vegetables to add nutritional value. Most people will not notice a difference, because the food will taste the same.

Love macaroni and cheese with a rich golden sauce? A deep golden color can be achieved by stirring in pureed butternut squash or carrots. Top it with buttered bread crumbs and bake it in the oven until it is golden brown and bubbly. If it is cheesy enough, no one will realize that you were able to sneak in vegetables. It will look and taste just as it always does.

Sometimes, it’s okay to be sneaky in the kitchen. Try these tips to sneak in one or two extra servings into your day and you’ll be adding a new twist to an old favorite recipe.

  • Shred or grate fruits and vegetables or puree them and see how creative you can get with your favorite recipes.
  • Meatloaf is a mixture of various foods, typically including ground meat, eggs, onions and some bread crumbs. Adding a little shredded carrots, zucchini or broccoli may give the meal a nutritional boost that won’t change the flavor.
  • Chili is chock full of beans; grate or dice in some carrots, onions, mushrooms, and zucchini for added nuitrition.
  • Use the blender or food processor to puree broccoli or peppers (a great source of vitamin C) and carrots and spinach (for vitamin A) to add to sauces.
  • Make homemade ravioli using pre-packaged wonton wrappers and fill with chopped veggies.

  • Quick additions – Layer zucchini slices into lasagna. Stir broccoli florets into macaroni and cheese. Toss tomatoes into an omelet. Include peppers in a cheese quesadilla.
  • Soup – Embellish your favorite soups, fresh or canned, with added veggies. Just add raw or frozen vegetables while you’re heating or cooking the soup.
  • Salads – Load your salads with as many raw veggies as you can: cucumber, grated carrots, zucchini, green beans, onions, radishes, jicama, tomato, etc. Or try spinach leaves instead of lettuce.
  • Serve them raw – Raw can bring out the best in vegetables that have a strong taste when cooked, such as cauliflower, broccoli, cabbage or spinach. Add a low-fat dip.
  • Spaghetti sauce – Add finely chopped zucchini, mushroom, onions, eggplant or yellow squash to spaghetti sauce. The smaller you chop them, the less likely you are to notice they’re there.
  • Make them fun – Try corn-on-the-cob wheels (slice cooked corn into 1-inch thick disks), fill celery sticks with peanut butter or light cream cheese or stuff zucchini or bell peppers with a savory filling.
  • Drink them – Try V-8 or carrot juice. Or blend some carrot juice with a fruit juice you enjoy, such as orange or tangerine.
  • Pizza – Top your pizza with any combination: tomato, onion, bell pepper, mushroom, zucchini and artichoke hearts.
  • Grilling – After the meat or fish is taken off the grill, why waste the hot coals? You can probably use the same marinade you’re using for your meat. (Just marinate the veggies separately, using marinade that hasn’t touched the meat.) Make a kabob with chunks of vegetables (eggplant, carrot, bell pepper, mushrooms, zucchini or other types of squashes). Soft vegetables won’t need precooking, but firm ones such as sweet potatoes will benefit from steaming or microwaving before they go on the grill.

Each of these veggie-rich dishes fits into any meal plan and is loaded with color, nutrients and flavor. Best of all, low-calorie vegetables let you add more food to your plate!

Mushroom-Sausage Flatbreads

Makes for a great, quick weekend lunch!

4 servings

Ingredients:

  • 6 ounces uncooked turkey Italian sausage links, with casings removed
  • 2 cups sliced fresh mushrooms
  • 2 medium tomatoes
  • 1/2 of a 16 ounce package of frozen bell peppers and onion stir-fry vegetables (2 cups)
  • 3 cloves garlic, minced
  • 4 multi-grain low-fat wraps
  • 3/4 cup shredded reduced-fat mozzarella cheese (3 ounces)
  • 2 tablespoons shredded Parmesan cheese (1 ounce)

Directions:

Preheat oven to 425 degrees F. In a large skillet, cook sausage and mushrooms over medium heat until sausage is browned and mushrooms are tender, stirring to break up sausage as it cooks. Drain mixture in a colander; set aside.

Meanwhile, chop one of the tomatoes; thinly slice the other tomato. In the same large skillet, cook chopped tomato, stir-fry vegetables and garlic over medium heat until boiling, stirring occasionally. Reduce heat. Simmer, uncovered, about 5 minutes or until most of the liquid is evaporated and vegetables are very tender, stirring occasionally.

Place wraps on a very large baking sheet. Bake for 5 minutes. Spread vegetable mixture over hot wraps. Top with sausage mixture. Top with sliced tomatoes. Sprinkle with mozzarella and Parmesan cheeses. Bake for 8 to 10 minutes more or until cheese is melted and just starting to brown.

Grilled Beef Garden Burgers

4 servings

Ingredients:

  • 1 egg white, lightly beaten
  • 1/2 cup shredded carrot
  • 1/4 cup thinly sliced green onion
  • 1/4 cup shredded zucchini
  • 2 cloves garlic, minced
  • 1/8 teaspoon ground black pepper
  • 12 ounces 90% lean or higher ground beef
  • 4 whole wheat hamburger buns, toasted
  • 3/4 cup fresh spinach
  • 1 small tomato, thinly sliced
  • Condiments

Directions:

In a large bowl, combine egg white, carrot, green onion, shredded zucchini, garlic and black pepper. Add beef; mix well. Shape the mixture into four 3/4-inch-thick patties.

For a charcoal grill, place patties on the rack of an uncovered grill directly over medium coals. Grill for 12 to 14 minutes or until an instant-read thermometer inserted into the side of each patty registers 160 degrees F, turning once halfway through grilling.

For a gas grill, preheat grill. Reduce heat to medium. Place patties on grill rack over heat. Cover and grill as above.

Serve each patty on a whole wheat bun with spinach, tomato and condiments of choice.

Mediterranean-Stuffed Chicken

4 servings

Ingredients:

  • 4 skinless, boneless chicken breast halves (1 to 1-1/2 pounds total)
  • 1/4 cup crumbled feta cheese (1 ounce)
  • 1/4 cup drained, bottled marinated artichoke hearts, finely chopped
  • 2 tablespoons drained, bottled roasted red sweet peppers, finely chopped
  • 2 tablespoons thinly sliced green onion
  • 2 teaspoons snipped fresh oregano or 1/2 teaspoon dried oregano, crushed
  • 1/4 teaspoon ground black pepper
  • Nonstick cooking spray

Directions:

Using a sharp knife, cut a pocket in each chicken breast by cutting horizontally through the thickest portion almost to the opposite side. Set aside.

In a small bowl, combine feta, artichoke hearts, roasted peppers, green onion and oregano. Spoon evenly into pockets in chicken breasts. If necessary, secure openings with wooden toothpicks. Sprinkle chicken with black pepper.

Grilling directions: For a charcoal grill, place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until chicken is no longer pink, (170 degrees F.) turning once halfway through grilling.

For a gas grill, preheat grill. Reduce heat to medium. Place chicken on grill rack over heat. Cover and grill as above.

Layered Root Vegetable Bake

Good make ahead dish.

8 servings

Ingredients:

  • 1 pound Yukon gold potatoes, peeled
  • 2 medium carrots, peeled and halved crosswise
  • 1 large parsnip, peeled and halved crosswise (1-1/4 cups)
  • Butter-flavored nonstick cooking spray
  • 4 whole baby beets, peeled
  • 2 teaspoons olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper

Directions:

In a covered large saucepan, cook potatoes in enough boiling water to cover about 25 minutes or until tender, adding the carrot pieces and parsnips for the last 4 minutes of cooking time. Drain, using a slotted spoon, and cool until easy to handle.

Very thinly slice potatoes, parsnips and carrots, keeping each in separate bowls.

Reboil water, add beets and cook until tender (about 20 minutes). Cool and slice thin.

Preheat oven to 400 degrees F. Line a 9 x 1-1/2-inch round baking pan with heavy foil. Generously coat foil with cooking spray.

Layer half of the beet slices, half of the carrot slices, half of the parsnip slices and half of the potato slices in pan. Drizzle with olive oil and sprinkle with half of the salt and half of the pepper.

Layer remaining vegetable slices on top in the same order. Sprinkle with the remaining salt and pepper. Cover with foil; press down lightly with hands.

Bake for 30 to 35 minutes or until vegetables are tender. Let stand for 5 minutes.

Remove top piece of foil. Invert vegetables onto serving plate; peel off foil. Cut into 8 wedges to serve.

Golden Risotto

Ingredients:

  • 2 teaspoons olive oil
  • 1 small onion, finely chopped
  • 2 large carrots, cut into 1/4-inch pieces
  • 1 cup arborio rice
  • 1/4 cup chopped blanched almonds
  • 1/2 cup dry white wine
  • 1 can (14 1/2 ounces) reduced-sodium chicken or vegetable broth, warmed
  • 1 cup carrot juice, at room temperature
  • 1/2 cup warm water
  • Salt to taste
  • 1/4 cup grated Parmesan cheese
  • 1/4 teaspoon freshly ground black pepper

Directions:

In a medium nonstick saucepan, heat the oil over medium heat. Add the onion and saute until tender, about 5 minutes.

Add the carrots and sauté until crisp-tender, about 4 minutes.

Add the rice and almonds, stirring to coat.

Add the wine and cook, stirring occasionally, until evaporated by half, about 2 minutes.

In a medium bowl, combine the broth, carrot juice, water and salt to taste. Add to the rice, 1/2 cup at a time, and cook, stirring, until absorbed, before adding the next 1/2 cup (total time will be about 20 minutes.)

Remove from the heat. Stir in the Parmesan and pepper before serving.

Zucchini-Oat Dark Chocolate Chip Cookies

Zucchini Chocolate Chip Cookies

Yields: 48 cookies

Ingredients:

  • 1 1/2 cups all-purpose flour or Eagle Brand Ultra Grain all-purpose flour
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon baking soda
  • 1/2 cup (1 stick) butter, softened
  • 3/4 cup granulated sugar
  • 1 large egg
  • 3/4 teaspoon vanilla extract
  • 1 1/2 cups shredded zucchini (1 medium)
  • 1 cup quick oats
  • 1 cup chopped walnuts
  • 1 2/3 cups (10-oz pkg.) Semi-Sweet or Dark Chocolate Chips

Directions:

Preheat oven to 350° F. Lightly grease baking sheets.

Combine flour, cinnamon and baking soda in small bowl. Beat butter and sugar in large mixer bowl until well combined. Add egg and vanilla extract, beat well. Add zucchini and mix.

Gradually beat in flour mixture. Stir in oats, nuts and chocolate.

Drop by rounded teaspoon, 2 inches apart, onto prepared baking sheets.

Bake for about 12 minutes or until light golden brown around the edges. Be sure to rotate baking sheets in the oven after 6 minutes.

Cool on baking sheets for 2 minutes; remove to a wire rack to cool completely. Store in tightly covered container at room temperature.

 

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Italian Spring Soups

March 27, 2013

This time of year is perfect for lighter soups that showcase the flavors of seasonal vegetables. Taste isn’t the only reason for cooking up a big pot of spring soup. It can save you money, too. In a study published in the American Journal of Clinical Nutrition, Cornell University scientists found that the cost per serving is usually lower for in season fresh food than for processed food. Further, a recent USDA Economic Research Service analysis found that fresh seasonal produce costs 12 to 18 cents per serving on average. Eating in-season fruits and vegetables will also provide you countless health benefits, thanks to an almost endless variety of nutrients.

Italians enjoy food in its most straightforward state—no fuss, just real ingredients in their purest form, allowing for the integrity the of the ingredients to shine. They also use the time of year as their guide and work with products available, visiting their local grocers or farmer’s markets to see what is fresh. The delicate flavors in these soups are a direct reflection of the new beginnings taking place around us in our environment. Sometimes the most effortless dish makes for the most appetizing meal.

These soups provide the perfect way to incorporate spring’s most green ingredients: peas, asparagus and artichokes, to name a few. All great soups start with the basics- carrots, onions and celery- with variations like shallots, leeks, garlic and even fennel. The goal of a great soup is to build upon the basics to create a wonderful and balanced set of flavors, which can take hours or just 30 minutes. When making Italian soups, it’s best to start with traditional ingredients and then add your own personal flair to achieve something new and unique. Soups are a great way to showcase your individuality and taste.

The first two soup recipes below are two of my favorites for this time of year and I make them on a regular basis. The last group of soups are ones that I adapted from the cookbook,The Glorious Soups and Stews of Italy by Domenica Marchetti, Chronicle Books, 2006. They are great examples of the kinds of soups made in Italy and in Italian American homes, that utilize all the wonderful springtime produce that are found in markets this time of year. I have changed some of the ingredients and some of the techniques to suit my family’s palate.

Broccoli Leek Soup                                                      

Ingredients:

  • 1 1/2-pounds fresh broccoli
  • 1 tablespoon olive oil
  • 1 tablespoon unsalted butter
  • 2 medium leeks, white and light green parts only, thinly sliced
  • 1 medium baking potato, peeled and cut into 1-inch pieces
  • 1 clove garlic, thinly sliced
  • 3 cups low-sodium chicken or vegetable broth
  • 3/4 teaspoon salt
  • Pinch of freshly ground pepper
  • 1/4 cup half-and-half
  • 1/4 cup snipped chives

Directions:

Separate broccoli stems from florets. Using a vegetable peeler, peel stems to remove tough outer layer, then slice into 1/4-inch-thick “coins.” Break or cut the florets into small pieces. Reserve stems and florets separately.

In a medium saucepan, heat oil and butter over medium heat. Add leeks and cook, stirring often, until softened, about 3 minutes. Add broccoli stems, potato and garlic and cook 2 to 3 minutes. Add 3 cups broth, salt and pepper; bring to a boil. Reduce heat; cover partially and simmer until broccoli and potato are tender, about 12 minutes.

Puree soup with an immersion blender until smooth. Return soup to the heat; add florets; bring to a boil and simmer 5 minutes. Add half-and-half and chives and reheat on low briefly.

4 servings

Spring Chicken & Barley Soup

Yield: 10 cups

Ingredients:

  • 2 medium-sized boneless, skinless chicken breasts (approximately 1 lb, sliced
  • 1 tablespoon extra-virgin olive oil
  • 2 cloves of garlic, chopped finely
  • 1 small onion, chopped finely
  • 1 large potato, peeled and cubed
  • 1 large carrot, peeled and cut into 1/4-inch dice
  • 3 stalks of celery, chopped into 1/4-inch pieces
  • 1 fennel bulb, trimmed and diced
  • 8 ounces mushrooms, sliced
  • 1 large tomato, chopped into 1/4-inch pieces
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1/2 cup pearled barley
  • 2 quarts low-sodium organic chicken stock
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon fresh ground black pepper
  • Chopped fresh Italian parsley for garnish

Directions:

Place barley in a bowl with just enough water to cover it.

Heat olive oil on medium heat in an 8-quart stockpot.

Add the chopped onion and garlic to the olive oil, cooking for 5 minutes.

Add the chicken to stockpot, along with the salt and black pepper. Brown for 5 minutes.

Add the chicken stock, vegetables and spices to the pot.

Drain the water from the barley. Add the barley to the soup.

Bring to a boil and turn the heat to medium. Cook for 30 minutes or until the vegetables are just tender.

Pour into serving bowls and garnish with parsley.

Rice And Lettuce Soup

Rice And Lettuce Soup

Use a variety of lettuces for a mix of colors and textures, especially radicchio. The greens lose their bright hue when you cook them, taking on muted, earthy tones. If you want to perk up the color, gently stir in another handful or two of spinach during the last few minutes of cooking. Adding a small rind of Parmigiano while the soup is simmering boosts the flavor of the broth.

Makes 6 servings

Ingredients:

  • 1 tablespoon unsalted butter
  • 1 tablespoon extra-virgin olive oil, plus more for drizzling
  • 1 carrot, peeled and finely chopped (1/2 cup)
  • 1 rib celery, trimmed and finely chopped (1/2 cup)
  • 1 small yellow onion, finely chopped (1 cup)
  • 1 tablespoon minced fresh flat-leaf parsley
  • 1 teaspoon kosher or sea salt, or to taste
  • 1 small head butter lettuce, washed, trimmed and shredded
  • 1 small head romaine lettuce, washed, trimmed and shredded
  • 1 small head radicchio or escarole, washed, trimmed and shredded
  • 3 to 4 cups baby spinach leaves, washed
  • 6 cups homemade chicken broth or low-sodium commercial chicken broth
  • 1 small piece of Parmigiano-Reggiano rind (optional)
  • 1 cup Arborio or other risotto rice
  • Freshly ground black pepper
  • 1 cup thinly shaved or freshly grated Parmigiano-Reggiano cheese

Directions:

In a Dutch oven or other heavy-bottomed pot with a lid, heat the butter and oil over medium heat. When the butter has melted and begins to sizzle, stir in the carrot, celery, onion and parsley, and saute for about 10 minutes, or until the vegetables have begun to soften and the onion is translucent. Season with salt and then stir in the butter and romaine lettuces, radicchio and spinach, tossing the greens so that they are well-coated with the other ingredients. Cook, stirring from time to time, for 5 minutes or so, just until the greens have wilted.

Pour in the broth and add the Parmigiano rind. Bring the broth to a gentle simmer. Stir in the rice, raise the heat to medium-high and bring the soup to a boil. Reduce the heat to low, cover and let the soup simmer gently for 15 to 18 minutes, or until the rice is cooked. Taste and season with additional salt if necessary and a generous grinding of black pepper. Stir in 1/2 cup of the shaved or grated Parmigiano cheese.

Ladle the soup into a serving tureen or into individual bowls. Garnish with a drizzle of olive oil and the remaining cheese.

Shepherd's Soup

Shepherd’s Soup

This recipe is Sardinian based and uses tender vegetables and broken spaghetti in a simmered milk-based broth. In Italy, this soup is made with fresh sheep’s milk or goat’s milk.

Makes 4 servings

Ingredients:

  • 4 cups whole milk
  • 2 cups water
  • 2 teaspoons kosher or sea salt, or to taste
  • 2 cups cut-up thin green beans (1-inch pieces)
  • 7 baby carrots (3 to 4 inches long), halved lengthwise
  • 1 pound baby yellow or new potatoes, scrubbed clean and halved or quartered (about 2 cups)
  • 1 1/4 cups broken spaghetti (1-inch pieces)
  • 1/2 cup fresh or frozen peas
  • 1 cup freshly grated pecorino Romano cheese, plus more for garnish
  • Freshly ground black pepper

Directions:

In a medium Dutch oven or heavy-bottomed pot, combine the milk and water and bring almost to a boil over medium-high heat (do not let the liquid boil over). Stir in the salt, green beans and carrots, reduce the heat to medium, and cook at a bare simmer for 3 to 5 minutes, until the vegetables start to turn tender. Add the potatoes and cook for another 3 to 5 minutes, until they are just starting to soften. Stir in the pasta and simmer gently for 15 minutes, or until the pasta is al dente. Stir in the peas and cook for 2 to 3 minutes if using frozen, or slightly longer if using fresh, or until they are tender but still bright green.

While the peas are cooking, put the cheese in a small bowl and add a few spoonfuls of the milky broth. Stir the cheese and hot broth together to make a thin paste and stir this paste into the soup until fully incorporated. Add a generous grinding of pepper and stir gently but thoroughly.

To serve, ladle the soup into bowls and garnish with an additional sprinkle of cheese.

Creamy Asparagus Soup

Tender green asparagus, spring onions and fennel combine in this for a typical spring. Adding pearled barley to the mix gives it a little more substance. Accompany the soup with country bread for a one-dish supper.

Makes 6 servings

Ingredients:

  • 6 cups water
  • Kosher or sea salt
  • 1 cup pearled barley, rinsed
  • 2 pounds asparagus
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon unsalted butter
  • 2 spring onions, bulbs and tender white part of stalks sliced crosswise, about 1 cup
  • 1 fennel bulb, trimmed, quartered lengthwise and quarters thinly sliced crosswise
  • 2 tablespoons unbleached all-purpose flour
  • 6 cups homemade vegetable or chicken broth or low-sodium commercial broth, heated to a simmer
  • 6 sprigs fresh flat-leaf parsley
  • Freshly ground black pepper
  • 1 cup freshly grated pecorino Romano cheese

Directions:

Put the barley on to cook before you start the soup: In a large saucepan, combine the water and 1 teaspoon salt and bring to a boil over high heat. Slowly pour in the barley. Reduce the heat to medium, cover partially, and simmer for 30 to 45 minutes or until the barley is tender but still a bit chewy. It should not be mushy. Reduce the heat, if necessary, so that the barley cooks at a gentle, steady simmer. Drain the barley in a colander placed in the sink and let it sit for 10 minutes. Fluff with a fork and set aside.

While the barley is cooking, trim off the tough ends from the asparagus and discard them (or add them to the pot in which you are heating the broth to enhance its flavor; remove them before adding the broth to the soup).

Cut the asparagus stalks into 1-inch pieces. Set aside the tips. You should have about 4 1/2 cups asparagus pieces, not including the tips.

In a large Dutch oven or other heavy-bottomed pot, heat the oil and butter over medium heat. Add the spring onions and fennel, reduce the heat to medium-low and saute, stirring from time to time, for about 10 minutes, until the vegetables are softened.

Sprinkle the flour over the vegetables and stir vigorously to combine. Pour in 1 cup of the heated broth and stir for a minute or so to incorporate thoroughly.

Slowly pour in the remaining 5 cups of broth and add the asparagus pieces — except for the reserved tips — and the parsley sprigs. Increase the heat to medium and simmer for 15 to 20 minutes, until all the vegetables are tender. Remove from heat and let the soup cool for 10 minutes.

Using an immersion or standard blender, puree the soup until smooth.

Stir in the cooked barley and asparagus tips and heat gently over low heat. Season to taste with salt and pepper.

To serve the soup, stir in 3/4 cup of the cheese. Ladle the soup into a large serving bowl or tureen and top the remaining 1/4 cup cheese.

Sweet Pea Soup With Radish

Makes 4 servings

For the radish topping:

  • 3 to 4 radishes, cut into thin slivers or small dice (1 cup)
  • 1/2 cucumber, peeled, seeded and cut into thin slivers or small dice (1 cup)
  • 1/2 teaspoon coarse salt
  • 1 small spring onion (bulb only), thinly sliced
  • 2 teaspoons extra-virgin olive oil
  • 1/2 teaspoon sugar
  • Freshly ground black pepper

Directions:

Mix together the radish and cucumber with the coarse salt. Place the radish and cucumber in a small colander set over a bowl and let sit for 15 to 20 minutes. Gently squeeze out the excess liquid and pat vegetables dry with paper towels.

Transfer the radishes and cucumbers to a bowl and stir in the spring onion, oil, sugar and a grinding of pepper. Gently toss to combine. Cover the bowl and let sit at room temperature until serving time.

For the soup:

  • 1 tablespoon extra-virgin olive oil
  • 1 cup thinly sliced spring onions or leeks (bulbs and tender parts of stalk)
  • 1 small sprig fresh marjoram
  • 1 small sprig fresh thyme
  • 3 to 4 cups homemade chicken or vegetable broth, or low-sodium commercial broth
  • 4 cups shelled peas (about 4 pounds in the pod) or 4 cups good quality frozen peas
  • 1/2 cup evaporated whole milk
  • 1/2 teaspoon kosher or sea salt, or to taste
  • Freshly ground black pepper
  • Mascarpone or ricotta cheese, for serving

Directions:

In a medium Dutch oven or other heavy-bottomed pot, heat the olive oil over medium heat. Stir in the spring onions and saute, stirring frequently, for 3 to 5 minutes, or until they have softened but are not browned. Add the marjoram and thyme and cook for 1 minute, stirring.

Pour in the broth, raise the heat to medium-high and bring to a simmer. Carefully tip in the peas and cook for 6 to 8 minutes for fresh peas; 3 to 4 minutes for frozen, or until they are just tender but still bright green. Take off the heat and remove and discard the sprigs of marjoram and thyme. Using an immersion blender or a standard blender, puree the soup until smooth.

Return the soup to medium heat and stir in the milk, salt and pepper to taste. Heat until just warmed through.

Ladle the soup into bowls and garnish with a dollop of mascarpone or ricotta cheese and top with a spoonful of radish mixture.

 

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Easter Dinner – Italian Style

March 26, 2013

The Italian Easter table is an array of symbolic dishes of the season. Every province has its own unique specialties that represent resurrection, fertility and rebirth. The spectrum covers earthy foods, both savory and sweet. An ancient Italian saying, “Natale con i tuoi, la Pasqua con chi vuoi”, means “Christmas at home and Easter with whomever you wish.” But for the most part, Italians return to the family home to celebrate the holiday.

A traditional meal is usually roasted leg of lamb with fresh rosemary and crushed garlic. It is served with asparagus, homemade pasta and a large salad. Vegetables typically play an important part in Italian meals, especially spring vegetables because they are tender and delicate. These include early peas, baby artichokes, asparagus, spinach and Swiss chard side dishes. They are also an important ingredient in egg-rich savory tortes that are combined with hard-boiled eggs and different kinds of cured meats. These tortes are served as appetizers or main dishes throughout the holiday.

Torta Pasqualina (Easter Cheese and Spinach Pie)

You may substitute 2 sheets of puff pastry for the homemade dough. See directions below.

For the dough:

  • 8 cups all-purpose flour
  • 5 tablespoons extra-virgin olive oil
  • 1 teaspoon salt
  • Water

For the filling:

  • 2 pounds fresh spinach or Swiss chard
  • Extra-virgin olive oil
  • 1 cup of finely chopped onion
  • 1 pound ricotta cheese, drained in a sieve for 30 minutes
  • 1 cup milk
  • Salt and pepper, to taste
  • 4 large eggs
  • 3/4 cup Parmesan cheese

Egg Wash For Puff Pastry:

1 Large Egg

Directions:

For the dough:

Mix the flour, oil and salt and gradually add enough water (about 1 cup) to make a stiff dough that leaves the sides of the bowl cleanly. (The dough will become sticky if too much water is used.) Knead the dough thoroughly and divide it into 10 equal-sized balls. Put on a lightly floured pastry board and cover with a damp cloth for 15 minutes.

For the filling:

Wash the spinach or chard well, drain thoroughly and cook in as little water as possible until soft. Heat 1 tablespoon of oil and saute the onion until soft but not brown. Drain the greens and chop finely. Add to the onions and cook for a few moments. Set it aside to cool.

Mix the ricotta with milk, add a pinch of salt and put aside.

Brush a large deep pie dish or 9 inch springform pan with olive oil.

Roll one ball of pastry into a wafer-thin sheet larege enough to fit in the pan, keeping the rest of the pastry balls under the damp cloth. Place the dough in the prepared pie dish, brush lightly with oil and trim off excess pastry. Repeat this with five more balls of pastry, brushing each layer with oil and layering one on top of the other.

Spread the cooked onion and greens on top of the sixth layer of pastry, and spread the ricotta mixture on top. Hollow 4 wells in the filling and crack an egg into each one. Sprinkle with salt, pepper and Parmesan.

Roll out the remaining balls of pastry in precisely the same manner as teh bottom layers and place them, one by one, on top of the filling brushing each layer with oil.

Prick the top layer with a fork, brush it generously with oil and trim off any overlapping pastry.

If using puff pastry:

  • Allow the pastry to come to room temperature.
  • Roll out the two layers until fairly thin, making them large enough to cover the springform pan with a enough overhang to cover the filling.
  • Lay one layer over the other to cover the bottom and sides of the pan.
  • Put the filling into the pan, smoothing it evenly.
  • Make four hollows evenly spaced around the filling and carefully crack the eggs into the hollows.
  • Fold the overhanging edges of pastry over the top of the pie, folding to fit.
  • Beat the egg with a teaspoon of water and brush over the top of the puff pastry.

Bake either pie in a 400-degree oven for about 40-50 minutes or until the pie is golden brown. It may be served hot or cold.

Torta Pasqualina

Eggs, the symbol of life, are an essential component of Easter foods. In nature, hens lay fewer eggs during the long winter and more in spring, as the days grow longer and temperatures get warmer. Aside from dyed and decorated eggs, Easter treats include egg-shaped cookies and marzipan and chocolate eggs.

Easter bread and pastry are found on every table. On the sweet side are round breads from Sicily and Abruzzo with colored hard-boiled eggs baked into the loaf. Also popular for Easter is Colomba, a sweet bread baked in the shape of a dove. The dough contains candied citrus and is topped with toasted almonds and sugar crystals.The dove is a universal symbol of peace.

PASQUA: FIRST COURSE

Easter feasts encourage an adventurous spirit in the kitchen. At Christmas and New Year’s Eve, Italians are likely to stick to traditional dishes, but at Easter, there is much more diversity. There is no typical antipasto or even primo piatto (first course) for Easter, but young cured meats and cheeses are usually served in some form.

Some popular first course dishes include: Fried Artichokes, Insalata di Polpo (Octopus Salad), swordfish or tuna seasoned with grapefruit and generous platters of young pecorino, fava beans and salumi.

Popular pasta dishes for Easter are Lasagna, in all its varieties and Baked Pasta, for which every household in Italy has a different recipe. Those who have the time and skill to prepare homemade pasta, might make their own local specialty (such as, orecchiette, cavatelli or pici), or stuffed pastas such as ravioli or tortelloni. An alternative to pasta is risotto made with fresh seafood and baby peas or asparagus.

PASQUA: THE MAIN COURSE

For secondo (the main course), roasted or grilled meat is usually served. For centuries, the most popular choice for Easter has been lamb—not just in Italy, but in many other Mediterranean and European countries too. In Rome lamb is marinated with lemon and rosemary and then roasted.

Another typical Roman recipe is Grilled Lamb Chops served with roasted potatoes and artichokes. In Tuscany, lamb is slowly braised with onions and carrots, then served with seasoned cannellini beans. In the Puglia region, boiled lamb is served with fresh herbs and vegetables. In Trentino, polpettine (little meatballs) are made with ground lamb, scallions, parsley and rosemary and served with tomato sauce as an entree.

PASQUA: DESSERT COURSE

Dolci (dessert) is an important part of the Easter feast. Chocolate eggs are among the favorite. In Italy and they contain a surprise inside for the children.

The Pastiera Napoletana is another authentic Easter tradition, originating in Naples, this cake is made with ricotta cheese, candied fruit and orange-blossom water.

The Pizza Pasqualina, a dessert made with cinnamon and chocolate, is a specialty of northern Lazio.

In Sicily, cassata and cannoli are the traditional desserts; and in Sardinia, Casadina, a puff pastry dessert stuffed with ricotta and raisins, is usually served.

Pane di Pasqua (Easter Bread) is a famous Easter treat made all over Italy. Sometimes it is prepared as a dessert and other times as a savory pastry. 

In vegetarian households, the symbolism of the “sacrificial lamb” can be represented by small lamb-shaped cakes and pastries that are eaten for dessert.

EASTER MENU:

Lemon Gnocchi with Peas and Spinach

Potato gnocchi are flavored with fresh citrus, sweet peas and baby spinach

Ingredients:

  • 1 cup frozen peas
  • 8 ounces fat free half & half
  • 1 clove garlic, smashed
  • Fine Sea Salt
  • 3 cups packed baby spinach leaves
  • 1 teaspoon grated lemon zest
  • 1 1/2 teaspoons fresh lemon juice
  • 1 (1-pound) package Potato Gnocchi
  • 1/4 cup Parmigiano-Reggiano, grated

Directions:

In a large skillet, combine peas, half & half, garlic and 1/4 teaspoon of salt. Cover and simmer for about 5 minutes, until tender. Stir in spinach and cook uncovered until leaves are wilted. Remove pan from heat and mix in lemon zest and juice.

Meanwhile, in a large pot, bring salted water to a boil. Add gnocchi and cook until they float to the top, about 4 minutes. Drain gnocchi, reserving 1/4 cup of pasta water, if needed.

Mix hot gnocchi with the vegetable sauce in the saucepan. Add some of the reserved pasta water, if needed. Stir to coat. Top with grated Parmigiano-Reggiano and serve.

Serves 4 

Roman Grilled Lamb Chops

Though this classic Easter recipe for lamb originated in Rome, it has long since become a national favorite. 

Ingredients:

  • 8 to 12 lamb chops
  • 3 fresh bay leaves, finely ground
  • 3 sage leaves
  • 1 sprig fresh rosemary
  • A few juniper berries
  • Coarse sea salt
  • Black peppercorns
  • 1/2 glass dry white wine
  • 6 tablespoons extra virgin olive oil
  • 2 lemons, cut into wedges

Directions:

Layer the lamb chops in a large container.

With a mortar, a knife or an electric grinder, finely grind all of the herbs and spices—including the salt and pepper. (If you use a knife, use the flat side to first crush the juniper berries, peppercorns and salt.) Place them in a bowl, then mix with the wine and the olive oil, stirring with a fork. Pour this marinade into the container with the layered lamb chops. Marinate overnight.

Ideally, lamb chops are best grilled on an open coal fire or barbecue, but you can also cook them on the stove in a cast-iron grill or a heavy pan. They will be ready very quickly—lamb chops (unlike pork chops) can be served rare or medium-rare, according to your preference. Serve them hot with a couple of lemon wedges.

Roasted potatoes are usually served with this dish.

Serves 4

Rosemary Roasted Potatoes

Serves 4

Ingredients:

  • 2 pounds potatoes, scrubbed and quartered
  • 4 tablespoons extra virgin olive oil
  • 2 tablespoons fresh rosemary leaves
  • 2 cloves garlic
  • Coarse sea salt

Directions:

Preheat the oven to 375 degrees F. Line a large sheet pan with aluminum foil.

Toss the potatoes with 2 tablespoons of the olive oil; spread them evenly on the sheet pan, and bake, turning occasionally with a spatula, until golden brown on the outside and creamy inside, about 20 minutes.

While the potatoes are roasting, finely chop the rosemary and garlic together. Remove the pan from the oven and place it on top of the stove.

Drizzle the remaining two tablespoons of olive oil over the potatoes, sprinkle with sea salt and 2 tablespoons of the rosemary-garlic mixture. Mix well.

Return the pan to the oven to heat the seasonings through.

Serve as a side dish.

 

Sauteed Broccoli Rabe with Garlic

Serves 4

Ingredients:

  • 2 tablespoons olive oil
  • 1/2 large yellow onion, thinly sliced
  • 2 large garlic cloves, thinly sliced
  • 1/2 teaspoon red pepper flakes
  • 1 1/2 pounds broccoli rabe, thick stems removed and discarded, cut into 3 inch pieces
  • Ground black pepper
  • 1/2 cup freshly grated pecorino romano cheese

Directions:

In a large deep skillet, heat olive oil over medium heat until hot but not smoking. Add the onion, garlic and pepper flakes and cook, stirring, until the onion softens, 5-6 minutes. Add the broccoli rabe and 1/2 cup water; season to taste with salt and pepper and toss gently.

Cover and cook until the broccoli rabe is softened, about 5 minutes. Uncover and cook, stirring occasionally, until the water has evaporated and the broccoli rabe is completely tender, 2 minutes longer. Stir 1/4 cup of the pecorino into the broccoli rabe. Sprinkle with remaining pecorino over the broccoli rabe and serve.

 

Springtime Lemon Cupcakes

Ingredients:

Cupcakes:

  • 2 1/2 cups all-purpose flour
  • 2 teaspoons baking powder
  • 2 teaspoons baking soda
  • 1/2 teaspoon salt
  • 1/2 cup milk
  • 1/2 cup extra virgin olive oil
  • 4 teaspoons lemon zest
  • 1 teaspoon vanilla extract
  • 1/2 cup (1 stick) unsalted butter, softened
  • 1 cup sugar
  • 3 large eggs

Frosting:

  • 12 ounces chilled mascarpone cheese
  • 1 3/4 cup confectioner’s sugar
  • 1 teaspoon vanilla extract
  • 3 teaspoons lemon zest, plus extra for ganish

Directions:

Preheat the oven to 350˚F. Line two 12-cup muffin pans with cupcake liners.

Whisk flour, baking powder, baking soda and salt in a bowl until combined.

In a separate bowl, combine milk, olive oil, lemon zest and vanilla. Set them both aside.

Beat butter and sugar in the large bowl of an electric mixer until fluffy, about 3 minutes. Add the eggs, one at a time, and beat well until mixture turns pale yellow. Turn the speed down to low and add the flour mixture and milk mixture, alternating both. Continue to beat until combined.

Fill muffin cups two-thirds of the way full with batter. Bake until golden and cooked through, about 17 minutes. Check with a toothpick to be sure. Allow cupcakes to cool before frosting.

Frosting: In a bowl, beat the mascarpone, vanilla, lemon zest and sugar at a medium speed until the frosting is light and fluffy. Frost the cupcakes and sprinkle the top of each cupcake with a little lemon zest.

Makes 2 dozen cupcakes

 

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Italian Passover Menu

March 25, 2013

People rarely associate Judaism with Italy, probably because Rome has hosted the seat of the Catholic Church for close to 2000 years. Jews arrived long before the Christians, however. Jewish traders built one of the first synagogues in Ostia Antica (an area just outside of present day Rome) during the second century BC. With time the Jewish population grew and swelled and historians have calculated that by the reign of Tiberius (14-37 AD), there were more than 50,000 Jews living in Rome and dozens of Jewish communities scattered throughout the Roman territory.

Like their fellow countrymen, Italian Jews suffered through thousands of years of invasions that followed the fall of the Roman Empire, but they managed to live fairly peacefully almost everywhere — from Venice, where the Isola della Giudecca (across the canal from Piazza San Marco) is so named because it was the home of many Jews, to the Arab lands of south Italy. At least until 1492, when the Spaniards drove the Arabs back across the Mediterranean Sea into Africa and turned the liberated territories of Sicily and Southern Italy over to the Inquisition. Southern Italian Jews fled north to more tolerant regions, where they were joined by Jews from other parts of Europe as well. Florence, Torino, Mantova and Bologna all had strong Jewish communities during the renaissance.

Edda Servi Machlin, whose father was the Rabbi in the Tuscan town of Pitigliano, joined the partisans in the hills when Italy surrendered to the Nazis in 1943. After the war, she settled in the United States and raised a family. However, she didn’t forget her homeland, nor the foods her family ate. Through the years, she has lectured widely on Italian Jewish life and gathered her recollections of life and cuisine into a book titled, The Classic Cuisine of the Italian Jews.

The Jewish people celebrate Passover as a commemoration of their liberation over 3,300 years ago from slavery in ancient Egypt. When the Pharaoh freed the Israelites, it is said that they left in such a hurry that they could not wait for bread dough to rise. For the duration of Passover no leavened bread is eaten and that is why Passover is also called “The Festival of the Unleavened Bread”. Matzo (flat unleavened bread) is a symbol of the holiday. Other scholars teach that in the time of the Exodus, matzo was commonly baked for the purpose of traveling because it did not spo[l and was light to carry, suggesting that matzo was baked intentionally for the long journey ahead.

The Passover Meal By Dora Artist

It is traditional for Jewish families to gather on the first night of Passover for a special dinner called a seder. The table is set with the finest china and silverware to reflect the importance of the meal. During this meal, the story of the Exodus from Egypt is retold using a special text called the Haggadah. The Passover seder is one of the great traditions of the Jewish faith, but it can also be a test of endurance. As the premeal chants and readings stretch on, empty stomachs growl and attention wanes until the moment when the charoset is passed around. “With unleavened bread and bitter herbs they shall eat it,” is recited while biting into the Passover matzoh, horseradish and charoset. One of the most revered of Jewish dishes, it closes the ceremony and begins the feast.

Passover Seder Plate

Charoset comes from the Hebrew word cheres, which means “clay.” Charoset is a dense fruit paste that represents the mortar used by the ancient Hebrew slaves in Egypt to make bricks.

Because Passover celebrates freedom, a small amount of charoset is placed on the seder plate as a reminder to Jews that they were once slaves and they should not take their freedom for granted.

Recipes for charoset are as many as there are Jewish people. Italian varieties vary from family to family, including everything from almonds, apples and pears to chestnuts, oranges and even hard-boiled eggs.

Italian Charoset                                                             

Ingredients:

  • 1 pound apple slices, peeled
  • 3/4 pound boiled chestnuts, peeled
  • 1/2 pound walnuts, shelled
  • 1/2 pound pitted dates
  • 1/2 pound dried apricots
  • 1/2 pound raisins
  • 2 small bananas
  • 1 small seedless orange, peeled
  • 1/2 teaspoon cinnamon
  • Sweet wine

Directions:

Put everything in the blender and process until combined, but it shouldn’t be too smooth.

Cook on a low flame for 15 minutes, stirring. Add some sweet wine or grape juice right before serving.

Matzo Gnocchi Soup

8 servings

Ingredients:

Broth

  • 1 large kosher chicken
  • 3 large carrots, peeled, cut into 1-inch pieces
  • 1 head of celery, stalks cut into 1-inch pieces, leaves set aside
  • 3 large leeks, cut into 1-inch pieces
  • 1 head of garlic, halved crosswise
  • 2 tablespoons whole black peppercorns
  • 1 fresh bay leaf
  • 1 bunch fresh thyme
  • Kosher salt and pepper

Gnocchi

  • 1 large (11–12-ounce) russet potato
  • 1/4 cup matzo meal
  • 1 tablespoon finely minced fresh chives
  • 1 tablespoon finely minced flat-leaf parsley
  • Pinch of freshly ground nutmeg
  • Kosher salt
  • 3 large egg yolks, beaten to blend
  • Freshly ground black pepper
  • Extra-virgin olive oil (for drizzling)
  • Celery leaves, for garnish

Directions:

Broth

Place first 8 ingredients and 5 quarts water in a large soup pot; season with salt. Bring to a simmer over medium heat. Skim foam from surface; reduce heat to low and cook, keeping at a low simmer and skimming occasionally, for 3 hours.

Using tongs, remove chicken from broth and reserve for another use. Strain broth into a large bowl through a fine-mesh sieve (if desired, line sieve with cheesecloth for clearer broth); set aside. Discard solids. Add kosher salt and pepper to taste.

DO AHEAD: Can be made 3 days ahead. Chill uncovered until cold. Cover; keep chilled.

Gnocchi

Preheat oven to 400°. Bake potato until tender, about 1 hour. Let cool slightly. Peel potato and pass through a ricer or food mill, or press through the holes in a colander into a medium bowl. Add matzo meal, herbs and nutmeg; season to taste with salt and pepper. Add yolks; stir to form a dough.

Divide dough into 4 pieces. Working with 1 piece at a time and keeping the others covered with a kitchen towel, roll dough into a 12-inch-long rope. Cut into 1-inch pieces. Transfer gnocchi to a parchment paper-lined rimmed baking sheet. Cover with towel.

Bring broth to a simmer in a large pot over medium heat. Add gnocchi; simmer until tender, 4–5 minutes. Divide mixture among bowls. Drizzle with oil; garnish with celery leaves.

Baked Snapper — Spigola Arrosto

This baked snapper is an Italian Passover tradition. It’s also an interesting variation on the standard roasted fish one generally encounters in Italy, which simply has rosemary and lemon in the cavity and a little more rosemary and lemon outside. In this recipe there are anchovy fillets added and the dish will work with any kind of fish.

Serves 6

Ingredients:

  • 1 four-pound red snapper, or 2 fish totaling five pounds
  • Salt
  • Freshly ground black pepper
  • 6 anchovy filets
  • Olive oil
  • 1/4 cup matzo meal
  • 2 tablespoons minced parsley
  • 1 teaspoon freshly chopped rosemary leaves or 1/4 teaspoon dried rosemary
  • 1 lemon cut into 6 wedges

Directions

Clean the fish, wash the cavity and pat it dry inside and out. Lightly season it inside and out with salt and pepper, set the fish in an oiled baking dish and place the rosemary into the cavity, distributing them evenly. Measure the thickness of the fish at its thickest point.

Preheat your oven to 400 degrees F .

Heat the anchovies in a quarter cup of olive oil, stirring them around until they dissolve into a paste. Remove the pot from the fire and stir in the matzo meal and the parsley. Spread the mixture over the top of the fish.

Figuring ten minutes per inch of thickness, bake the fish until done. This will be between 20 and 30 minutes for smaller fish and up to about 45 for a large one.

Serve with the lemon wedges as garnish.

Pan-Sauteed Spinach (Spinaci Rifatti)

Ingredients:

  • Two pounds fresh spinach, washed well
  • 2-3 tablespoons olive oil
  • 2 medium cloves garlic, halved and crushed
  • Salt and pepper to taste
  • 1/2 teaspoon crushed red pepper

Directions:

Pick over the spinach, removing and discarding tough ribs and coarsely chop the leaves.

Place in a large pot and heat until it has wilted.

Drain it well, squeezing it to remove most of the water.

Add the oil, garlic and crushed red pepper to the pan. When hot, add the spinach and stir vigorously. Season with salt and pepper to taste.

Note: If you’re pressed for time, you can use frozen spinach, though you should thaw it before sauteeing it.

Yield: 4 servings 

Roasted Garlic Cauliflower

Servings: 6

Ingredients:

  • 2 tablespoons minced garlic
  • 3 tablespoons olive oil
  • 1 large head cauliflower, separated into florets
  • 1/3 cup grated Parmesan cheese (kosher approved brand)
  • salt and black pepper to taste
  • 1 tablespoon chopped fresh parsley

Directions:

Preheat the oven to 450 degrees F. Grease a large casserole dish.

Place the olive oil and garlic in a large resealable bag. Add cauliflower and shake to mix.

Pour into the prepared casserole dish and season with salt and pepper to taste.

Bake for 25 minutes, stirring halfway through.

Top with Parmesan cheese and parsley and broil for 3 to 5 minutes, until golden brown.

Passover Carrot Cake

Did you think carrot cake was an American dessert? In the Veneto region, Italian Jews have had many versions of this dessert for centuries, minus the cheese frosting.

Ingredients:

  • 1.5 cups of granulated sugar
  • 2.5 cups of ground almonds
  • 9 ounces carrots, grated
  • 6 eggs, separated
  • A pinch of salt
  • Amaretto liqueur or 1/2 teaspoon almond extract
  • 1/2 teaspoon of cinnamon
  • Parve margarine (non-dairy) and matzo meal for the pan

Directions:

Beat the yolks with the sugar, add the grated carrots, the almonds, salt, cinnamon and Amaretto. In a separate clean bowl beat the egg whites until thick.

Gradually fold the whites into the carrot mixture.

Preheat the oven to 350 degrees F.

Butter a 9 inch tart pan and dust with matzo meal

Pour the mixture into the pan and bake for 30-40 minutes.

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Have You Ever Tried Fava Beans?

March 18, 2013

Jack’s magic beans that grew overnight into a beanstalk were very probably fava beans or, as the English call them, broad beans. Americans, however, have been slow to appreciate this great tasting vegetable, even though, their flavor is smoother, sweeter and richer than most other beans.

But we may be undergoing a spring awakening.The pale green beans in the big floppy pods have been an early spring food in many countries for centuries. Favas — also known as Windsor beans, English beans, horse beans and pigeon beans — have long been a diet staple in Asia, the Middle East, South America, North Africa and Europe.

These ancient beans are one of the oldest cultivated plants and among the easiest to grow. They were the only beans Europeans ate before they discovered America and all its legumes. Explorers took American beans back to Europe and introduced the fava to America, which never really caught on.

After preparing them, you begin to understand why. This is a labor-intensive process. First, you string and shuck the beans, then parboil them so that the waxy coating can be removed. It is an afternoon event and, for Americans, not a great use of their time.

Unshelled, fresh favas look like giant, bumpy string beans. They are 5 to 7 inches long and lined with padding that looks like cotton batting. You don’t want to buy beans that are bulging out of the pod — which means they are probably old.

The beans have a buttery texture, a slight bitterness and a nutty flavor. Their fresh green color is a welcome sign of spring.

Fresh fava beans are purchased in the shell, so you’ll have to buy a lot more beans than you might think. One pound of un-peeled beans will give you roughly 1/3 cup of favas.

How to get to the bean:

  1. First, remove the beans from the pods (much like you would when shelling peas) by running a finger up the seam of the pod, splitting it open and removing the beans. There are about 4 to 5 beans per pod.
  2. At this point you’ll notice that the bean has a thick white skin around it which also needs to be peeled off. 
  3. To remove the second skin, there are two different methods. The first is to make a small slit with a knife along the edge of the bean to pop the bean out of its skin.
  4. The alternate, and more popular, method is to put the fava beans in boiling salted water to blanch for 30 seconds. Remove the beans from the boiling water and submerge them in ice cold water to stop the cooking process. This step softens the second skin, making it easier to remove.
  5. With your fingers, squeeze the bean out from its skin.
  6. Now, you can use the beans as directed in any recipe of your choice.

Fava beans have been a staple of Mediterranean and Middle Eastern cuisines for centuries and they are used in appetizers, omelets, salads, soups, dips, pasta dishes and casseroles. Many home cooks like to add favas to minestrone soup and favas can sometimes substitute for garbanzos in falafel patties.

I am most familiar with dried favas, which are greenish-brown and large compared to most beans and flat with a distinctive slim black eye. I often use these because fresh fava beans are not easy to find.

Dried Fava Beans

When You Can’t Find Fresh

Fresh fava beans have a short season, but they’re available in other forms to enjoy all year long.

Peeled frozen beans can be used in place of fresh, with slightly increased cooking times (follow the directions on the label).

Many people are familiar with dried favas and they are often imported from Italy. These are excellent for soup.

Canned or bottled favas are available in most supermarkets, but these tend to be the least favorable way to enjoy these beans. Often, the tough outer skin has not been removed and the beans can be high in sodium. If you use canned or bottled beans, be sure to rinse, drain and peel them, if necessary.

Favas are nutrition superheroes. They are high in fiber and iron and low in sodium and fat. They have no cholesterol but are high in protein.

Fava beans are popular in Italy.

They are often served as a first course spring salad with young sheep’s cheese tossed with olive oil, lemon juice, parsley and a little hot pepper. Next on the menu: could be fresh favas quickly sauteed with seafood and herbs or cooked fava beans pureed with cream and butter. Fava beans can be served simply boiled, mashed and spread on crostini, or added to spring stews and soups. They are often paired with artichokes or other spring vegetables such as peas and morels (mushrooms).

Italians credit the fava bean as a factor in saving Sicilians from starvation. Since then, the fava has been considered good luck. The myth of the fava bean began during the famine in Sicily, where the beans were used as fodder for cattle. To survive, the farmers prepared them for the table. Hence, they considered themselves lucky to have them.

Fava beans play a large role in the Sicilian tradition of the St. Joseph Table. which is held in March to honor the saint. They may be served in a frittata or in garlic sauce during this celebration. When dried, roasted and blessed, they become the very popular “lucky bean.” Legend has it that you will never be broke as long as you carry one. Some people believe that if you keep one in the pantry, there will always be food in the kitchen. The bean is also a symbol of fertility, since it grows well even in poor, rocky soil. Italians would carry a bean from a good crop to ensure a good crop the following year.

 Fava Bean Recipes:

Fresh Fava Bean and Pecorino Salad

Fava beans are a spring favorite in southern and central Italy. This salad, adapted from Patricia Wells’, Trattoria, (William Morrow 1993) is popular as a starter or as part of an antipasto spread. If you can only find a hard grating pecorino, use a soft goat cheese. If there are leftovers, saute the beans and cheese with a little oil in a small skillet. They are fragrant and delicious as a warm appetizer.
Makes 8 to 12 servings

Ingredients:

  • 2 pounds fresh unshelled fava beans (about 2 cups shelled beans)
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon freshly squeezed lemon juice
  • 1 teaspoon dried leaf oregano
  • 3 tablespoons fresh flat-leaf parsley leaves, snipped with scissors
  • 1/8 teaspoon crushed red peppers (hot red pepper flakes), or to taste
  • 8 ounces soft sheep’s milk cheese such as a pecorino or a soft fresh goat’s milk cheese, cut in small cubes
  • Salt and freshly ground black pepper to taste

Directions:

Shell and parboil the beans as directed above in how to get at the bean.
In a medium bowl, combine all ingredients and toss to blend. Taste for seasoning.

Arugula and Fava-Bean Crostini

8 servings

Ingredients:

  • 1 cup shelled fresh fava beans (1 1/4 pounds in pods) or shelled fresh or frozen edamame (soybeans; 3/4 pounds in pods)
  • 1/4 cup plus 1 tablespoon extra-virgin olive oil, divided, plus additional for drizzling
  • 1 1/2 cups packed baby arugula (1 1/2 ounces), divided
  • 3 tablespoons grated Pecorino Romano or Parmigiano-Reggiano cheese
  • 1/4 teaspoon grated lemon zest
  • 1/2 teaspoon fresh lemon juice
  • 1 baguette
  • 1 garlic clove, halved crosswise
  • 16 mint leaves

Directions:

Preheat oven to 350°F with rack in middle.

Cook fava beans in boiling water, uncovered, until tender, 3 to 4 minutes, then drain and transfer to an ice bath to stop cooking. Gently peel off skins.

Pulse fava beans in a food processor until very coarsely chopped, then transfer half of mixture to a large bowl. Add 1/4 cup oil, 1/2 cup arugula, cheese, lemon zest and juice, 1/2 teaspoon salt and 1/8 teaspoon pepper to favas in processor and purée until smooth. Add to bowl. Coarsely chop remaining cup arugula and gently fold into fava-bean mixture.

Cut 16 diagonal slices (1/3 inch thick) from baguette and put on a 4-sided sheet pan. Drizzle with remaining tablespoon oil. Bake until pale golden and crisp, 8 to 10 minutes. Rub with cut side of garlic.

Spoon fava-bean mixture onto baguette toasts, then drizzle with oil and top with mint.

Shrimp and Fava Beans with Thyme

Makes 2 entree servings or 4 appetizer servings

Ingredients:

  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • About 2 ounces firm, salty ham such as prosciutto, cut into tiny dice (about 1/3 cup)
  • 1/4 teaspoon minced garlic
  • 3/4 pound shrimp, shelled and deveined
  • 1 pound fresh, unshelled fava beans
  • 1 teaspoon minced fresh thyme
  • Salt and pepper, to taste

Directions:

Shell fava beans according to instructions above.

Heat oil and butter in skillet over moderate heat. Add ham and garlic and toss for a minute. Add shrimp, favas and thyme and toss just until shrimp turn pink.

Sprinkle with pepper and salt. Serve immediately.

Fava Bean and Pasta Soup from Sicily

Serves 4 to 5

Ingredients

  • 1 pound fresh, young fava beans
  • 1½ tablespoons extra virgin olive oil
  • 1 medium onion, chopped
  • 2 ounces pancetta, chopped
  • 6 cups cold water
  • 1/4 pound linguine or spaghetti, broken into 1½-inch lengths
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon chopped fresh mint
  • 1 tablespoon chopped fresh parsley
  • 2 teaspoons sea salt
  • Freshly ground black pepper

Directions:

Remove the beans from the pods, shell and pick off the little buds that appear on the side of the beans. (See photo above.)

Place the oil and onion in a large saucepan over low heat, cover, and cook for about 5 minutes, until the onion sweats.

Add the pancetta and saute for 8 to 10 minutes, until it begins to color. Add the water and bring to a boil. Add the beans and partially cover. Cook over medium-low heat for 30 to 40 minutes, until the beans are tender. The timing depends on the freshness of the beans.

When the favas are tender, stir in the pasta and cook until the texture is al dente, about 6-8 minutes or so, stirring now and then, to prevent the pasta from sticking together.

Remove from the heat, add basil, mint, parsley and salt and pepper to taste. Serve.

Variation: If fresh fava beans are not to be found, you can use 5 ounces (3/4 cup) dried fava beans instead. Dried fava beans have to be soaked overnight.

To make this soup using dried fava beans, bring the drained, soaked beans and 8 cups water to a boil in a soup kettle; simmer until the beans are tender, about 45 minutes. Drain, reserving the bean cooking liquid; cool the beans. Remove and discard the tough outer skin from the fava beans. Follow the recipe instructions, adding the cooked fava beans and 6 cups of the bean cooking liquid just after adding the pancetta. Bring to a boil, add the pasta and proceed with the recipe instructions.

 

Poached Chicken Breast with Spring Fava Beans

Makes 4 servings

Ingredients:

  • 1 cup fava beans, shelled
  • 4 (4-ounce) skinless, boneless chicken breast halves
  • 2 medium leeks, washed well, trimmed and cut into long strips
  • 4 fingerling potatoes, cut in half lengthwise
  • 4 cups Chicken Stock
  • 1/2 cup finely chopped fresh parsley
  • 1 tablespoon finely chopped fresh oregano
  • 4 teaspoons fresh lemon juice
  • 4 sprigs fresh oregano for garnish

Directions:

Bring a pot of water to a boil. Prepare a bowl of ice water. Immerse the fava beans in the boiling water for 1 to 2 minutes. Drain and plunge the beans into the ice water for 30 seconds to stop the cooking process. Drain. To remove the fibrous shells from the blanched fava beans, make an incision on one end of the shell with your fingernail, pop the bean out, and discard the shells. Set aside.

Place the chicken breasts, leeks and potatoes into a medium-size pot; add the stock, set over medium heat and bring to a simmer; cook, covered, for 15 to 20 minutes. Stir in the fava beans, parsley and oregano; continue to simmer for 2 to 3 minutes.

Remove the chicken from the broth and cut into thin slices. Place equal portions of chicken, beans, leeks and potatoes into 4 serving bowls, pour a little broth over all and drizzle 1 teaspoon lemon juice on each bowl. Garnish with oregano sprigs. Serve immediately.

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Cooking With Garlic

March 7, 2013

Garlic (Allium sativum) is a close relative of chives, leek and onions. This edible bulb of garlic cloves is found underground, below the leafy, scallion-like growth. A garlic bulb, composed of 4-60 cloves, can be 1.5 to 3 inches in diameter (4 to 7.5 cm) and grow to a height of 10 inches to 5 feet (10 cm to 1.5 m). The flowers are white with a rose or green cast. The bulbs themselves are creamy white and may have a purplish hue, as may the paper-like covering that surrounds the bulb.

As a culinary and medicinal plant, garlic spread in ancient times to Mediterranean regions and beyond. Garlic has been used for medicinal purposes by more cultures than any other plant product or substance. The first recorded use was by the Sumerians of Mesopotamia, in the region of the Tigris and Euphrates rivers. Archeologists have discovered paintings of garlic dating back to 3200 B.C in Egyptian tombs. A recently discovered Egyptian papyrus dated around 1,500 B.C. recommends garlic as a cure for over 22 common ailments, including lack of stamina, heart disease and tumors.

Garlic was so highly prized, it was even used as currency. Although the Egyptians considered garlic valuable, they had a strong aversion to cooking and eating it. The ancient Israelites were fond of garlic and in the Mishnah, a collection of Jewish traditions incorporated into the Talmud, the ancient Hebrew writers refer to themselves as “the garlic eaters.” Many other ancient civilizations, including the Romans and Greeks used garlic to boost strength and prevent diseases. In ancient Greece and Rome, garlic enjoyed a variety of uses, from repelling scorpions to treating animal bites and bladder infections to curing leprosy and asthma.

Although highly regarded as a medicine in eastern cultures, garlic was not used as a food. The Buddhists avoided eating it as did some Hindus.The ancient Indians valued the medicinal properties of garlic and thought it to be an aphrodisiac. But it was not considered to be suitable food for the upper classes, who detested its strong odor. It was also forbidden by monks, who believed it to be a stimulant that aroused passions. This attitude changed with the centuries and garlic, ginger and onion were, and continue to be, an indispensable part of the cuisine of Southern Asia.

In the Middle Ages, garlic was thought to combat the plague and was hung in braided strands across the entrances of houses to prevent evil spirits from entering and as a protection from the plague. Garlic was also used as a medicine against plagues that struck London in the 17th century and France in the 18th century.

In New England, during colonial times, garlic cloves were used to treat smallpox, rheumatism, intestinal worms and whooping-cough. Louis Pasteur recognized its antiseptic properties in 1858, and Albert Schweitzer recommended garlic for dysentery.

For many years, garlic was shunned as a food by the western cultures because of the odor it left behind. It was avoided in America until the 20th. century, when an influx of immigrants brought garlic flavored cooking with them and the use of garlic slowly gained a foothold in American cuisine. Today, garlic is recognized worldwide as an extremely nutritious addition to any diet.

Over a thousand papers on garlic health benefits have been published since 1950. Many of the health benefits of garlic that have been studied come from garlic’s abundant antioxidant nutrients. Garlic also contains enzymes, calcium, copper, iron, manganese, phosphorus, potassium and selenium. Vitamins in garlic include vitamin A, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B6 and vitamin C. Garlic is a powerful immune system booster. It increases the production of interferon (an antiviral compound), which improves the action of your white blood cells. Interferon and white blood cells are critical components of your body’s immune system.

There are certain dishes that are unimaginable without garlic: the sauce from France called aioli, the Italian anchovy dip called bagna cauda, the Middle Eastern spread hummus, Greek Tzatziki sauce and, of course, garlic bread, to name a few. It is also an important ingredient in many Italian sauces and Asian recipes. There are jellies and jams and even ice cream. For a milder flavor, choose Elephant garlic, which — while large in size — has a mild garlic taste.

Garlic Measurements:

Here are some garlic measurement yields:

1 small clove of garlic equals one half teaspoon of garlic

1 medium clove equals one teaspoon

1 large clove equals two teaspoons

1 extra-large clove equals one tablespoon

Garlic Tips:

Garlic keepers, covered ceramic pots with holes for circulation, provide the kind of cool, dark climate in which the bulbs keep best. Green shoots on stored garlic do not mean it can no longer be used, but the flavor will be milder.

Refrigeration changes the texture of garlic and causes it to quickly become soft. Neither freezing nor drying gives satisfactory results, but storing peeled cloves in wine or vinegar in the refrigerator, will preserve garlic for up to four months.

Do NOT store garlic in oil, even under refrigeration, because cases of botulism have resulted. Commercial preparations in oil, by law, have been specially treated to prevent this possibility.

When garlic cloves are cooked or baked whole, the flavor mellows into a sweet, almost nutty flavor that hardly resembles any form of pungency.

The potency of garlic is determined by size. The smaller you cut it, the stronger the flavor. Chopping finely and/or pressing a clove exposes more surfaces to the air, causing a chemical reaction to produce that strong aroma and potent flavor.

When sauteing garlic, be very careful not to burn it. The flavor turns intensely bitter and you’ll have to start over.

If you have a good garlic press, you don’t even need to peel garlic cloves before pressing, which can be a wonderful time-saver. Just place the unpeeled clove in the tool cavity, press and discard the skins left in the cavity.

Choose garlic heads that are firm to the touch, with no nicks or soft cloves. If you notice dark, powdery patches under the skin, pass it up because this is an indication of a common mold which will eventually spoil the flesh.

Some Common Types of Garlic

Believe it or not, all garlics do not taste the same. Some are exceedingly mild in taste, such as Italian Red and Red Toch. Some are medium flavored, while others are very hot and strong, such as Metechi (a marbled Purple Stripe) or Chinese Purple.There are several components to garlic taste: flavor, pungency (which is the degree of hotness when eaten raw) and residual or aftertaste, which for some varieties is considerable. Flavor and aftertaste can be measured on a scale from 1 to 10. Raw garlic is hot like a chili pepper, it just doesn’t last long, but it has an aftertaste. Flavor is the intensity of the garlic taste itself, whether it is hot or not. Some have a heavy flavor but are mild in heat, whereas others may be light in both or very heavy in both. If you get garlic that scores a ten on all three scales, you have very potent garlic.

For many, many more types of garlic, read what the following garlic farm in Wisconsin grows:  http://www.wegrowgarlic.com/7422.html

Fresh garlic consists of several cloves that can be individually separated from their paper-thin white peel. Each clove of garlic is also encased in its own individual white to reddish-brown wrapper, often layered, depending upon variety. Regardless of variety though, it is best to choose garlic with firm bulbs and roots still intact, as this is a sign of freshness. Whole garlic has a very mild scent, once cloves are chopped or pressed enzyme compounds are released which produce a sulfur based molecule known as allicin, a process which gives garlic its renowned pungent aroma and flavor.

Italian Purple garlic can easily be distinguished from other garlics by its appearance. Its solid bulb is almost uniformly rounded and its thick layers of wrappers are streaked with variegations of violet-purple. The bulb contains a thick central scape and about six to eight plump cream-colored cloves in relatively easy-to-peel skin. The cloves are aromatic, spicy and bold in flavor, which only increases with maturity. When eaten raw, a little bit goes a long way with Italian Purple garlic, since its flavor lingers for quite a while. Italian Purple is a rare Rocambole that was brought to the United States from northern Italy in the early 20th. century. It has been grown throughout many garlic growing regions in the Northern United States. It is still considered a rare garlic with very limited commercial production. You will most likely find Italian Purple garlic at a farmers market.

Elephant garlic is much larger in size than common garlic. Elephant garlic develops a large underground bulb (nearly twice the size of the largest true garlic variety) that produces an average of five large cloves. The largest bulbs can weigh as much as one pound, hence its given name. Its size matters only in appearance, though, as its flavor is milder and sweeter than that of other garlic varieties, due to its leek ancestry.

 

Thai garlic produce extremely small bulbs, that carry about six to eight pea-sized cloves, that grow around the garlic’s scape. When harvested at maturity, the cloves are encased in tight, firm wrappers varying in stripes and colors of purple and tan. The cloves themselves are creamy in color with a shallot rose-colored hue on their surface. Regardless of size, their flavors are pungent and aromas are strong. The fiery flavor does mellow with cooking.

Rancho Grande garlic is an Italian red garlic variety and a soft neck type of garlic. Rancho Grande garlic produces large bulbs, which carry an average of ten cloves, that grow in a circular order around the garlic’s central scape. The bulbs and individual cloves are wrapped in thin papery layers that protect the garlic from the elements through maturity. The cloves are a translucent white in color. The garlic’s aroma is a savory and mellow essence of allium, while the flavor is peppery and yet sweet.

 

Kettle River garlic produces large bulbs with an average of four cloves per bulb. The bulbs grow in pairs around the garlic’s central scape, their size is quite robust compared to many garlic varieties. Even when slightly peeled, the aromatics of the garlic permeate immediately and linger. The flavor of Kettle River garlic is intense with an earthy garlic taste and a smooth subtle aftertaste.

Green garlic are young, short-season plants that are harvested before they begin to form mature bulbs or cloves. Green garlic ranges in height from 8-18 inches, producing thin, green stalks and small, cylindric to globular white bulbs. Green garlic has a piquant garlic flavor and a firm texture.

 

Recipes That Showcase Garlic:

Antipasto

 

Garlicky Bruschetta with Tomatoes

 Ingredients:

  • 1 cup diced ripe tomatoes
  • 2 tablespoons chopped fresh basil leaves
  • 1 tablespoon olive oil
  • 1 teaspoon minced garlic
  • Salt and ground black pepper
  • 1 loaf Italian bread, sliced diagonally into 1-inch thick slices and toasted

Directions:

In a small bowl, combine tomatoes, basil, olive oil, and garlic. Mix well to combine. Season, to taste, with salt and black pepper. Spoon tomato mixture on toasted bread slices and serve.

Bagna Cauda

An Italian favorite, bagna cauda is a warm dip of anchovies, garlic and olive oil served with fresh vegetables as an appetizer.

Ingredients:

  • 1/2 cup extra-virgin olive oil
  • 5 cloves of garlic, peeled and minced
  • 12 anchovies preserved in olive oil, drained and chopped
  • 2 tablespoons unsalted butter, cut into chunks

For dipping:

A variety of raw vegetables, including fennel, cauliflower, Belgian endive, sweet peppers and zucchini.

Directions:

Put the olive oil in a pan with the garlic and anchovies and cook over a low heat, stirring, until the anchovies melt or break apart. Whisk in butter and, as soon as it has melted, remove the pot from the heat and whisk for a few more turns to blend everything together. Pour into a heatproof dish that fits over a flame or bunson burner, so that it does not get cold at the table. Serve with the crudities.

 

First Courses

 

Spaghetti with Garlic, Oil and Chili Pepper

Spaghetti with garlic, oil and peperoncino is one of the most simple and quick-to-prepare pasta dishes in Italy.

Servings 4

Ingredients:

  • 3/4 lb spaghetti
  • 4 cloves of garlic
  • 1/3 cup extra virgin olive oil
  • 1 chili pepper
  • parsley, chopped to taste

Directions:

Cook the pasta in salted water and drain when cooked al-dente. While it is cooking, heat the garlic and the chili pepper, without letting them burn, and add to the cooked pasta, sprinkling some finely chopped parsley on top.

Garlic Soup Italian Style

Ingredients:

  • 1 tablespoon extra virgin olive oil
  • 1 large onion, finely chopped
  • 1 medium carrot, finely chopped
  • 2 stalks celery, finely chopped
  • 2 large potatoes cut into bite-size cubes
  • 20 cloves garlic, peeled and minced
  • 4 cups vegetable broth
  • 2 cups water
  • 1/2 teaspoon dried thyme
  • 2 bay leaves
  • Sea salt and freshly ground pepper to taste
  • Fresh chives or tops of green onions to garnish

Directions:

In a soup pot heat the oil over medium heat. Add the onion, carrot and celery and cook for about 3 minutes. Reduce the heat and add the garlic and potatoes. Cook until the potatoes are softened, (not mushy.) This should take an additional 10 to 15 minutes.

Add the broth, the water, thyme, bay leaves, salt and pepper and bring to a boil over high heat. Reduce the heat and simmer until all ingredients are soft, about 30 minutes. Remove from the heat and remove the bay leaves.

Process the soup with an immersion blender until chunky. Season with salt and pepper and garnish. Serve hot.

Linguine with Clam Sauce

See post on how to clean clams: 

http://jovinacooksitalian.com/2012/10/08/pasta-night/

6 servings

 Ingredients

  • 1/4 cup olive oil
  • 2 garlic cloves, minced
  • 1/3 cup clam juice
  • 1/3 cup white wine
  • 1/4 cup chopped fresh flat-leaf parsley
  • 3/4 teaspoon crushed red pepper
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 3 dozen littleneck clams, washed well
  • 8 cups hot cooked linguine (about 1 pound uncooked pasta)

Directions:

Heat oil in a large skillet over medium heat. Add garlic; cook 3 minutes or until golden, stirring frequently. Stir in clam juice and next 5 ingredients. Stir well and add clams in a single layer. Cover and cook 10 minutes or until the clams open. Remove from heat. Discard any clams that do not open.

Drain pasta and return to the pot.  Add clam sauce to pasta and toss well. Serve in individual pasta bowls.

 

Second Courses

 

Garlicky Pan-Roasted Shrimp

 Ingredients:

  • 1/2 pound large shrimp, peeled and deveined
  • 1/4 cup extra-virgin olive oil
  • 3 large cloves garlic, finely chopped or passed through a garlic press
  • pinch of dried red-pepper flakes, or 1 or 2 whole dried peperoncini (hot peppers)
  • 1/4 teaspoon salt, or to taste
  • 2 tablespoons dry white wine
  • 1 tablespoon chopped fresh Italian parsley

 Directions:

In a large skillet over medium heat, warm the olive oil. Add the garlic and hot pepper and saute gently until the garlic softens but is not browned, about 2 minutes. Add the shrimp and saute, turning once, until they are opaque, about 2 minutes on each side. Add the wine and salt, stir and cook for an additional 30 seconds, to allow the alcohol to evaporate. Remove and discard the whole peppers, if used. Sprinkle with parsley and serve immediately.

Italian Garlic Chicken and Potatoes

Ingredients

  • 8 bone in chicken thighs
  • 3 tablespoons olive oil
  • 4 garlic cloves, minced
  • 2 teaspoons lemon juice
  • 2 tablespoons fresh parsley, chopped
  • 2 tablespoons fresh basil, chopped
  • 1/2 teaspoon thyme
  • 1/2 teaspoon rosemary
  • 1 teaspoon red chili peppers, finely minced
  • salt and pepper, to taste
  • 5 medium new potatoes
  • 2 -3 tablespoons olive oil

Directions

Preheat oven to 375°F.

Line a roasting pan with foil.

Cut off any excess skin from the chicken leaving just a covering on top. Dry chicken with paper towels and place into a large bowl. 

Drizzle 3 tablespoons olive oil over chicken.

Add garlic, lemon juice, parsley, basil, thyme, rosemary, chili peppers, salt and pepper.

Using clean hands, toss the chicken in the oil/garlic/herb mixture to thoroughly coat.

Lay the chicken pieces in the roasting pan, skin side down, leaving any excess oil/garlic/herb mixture in the bowl.

Cut up potatoes (do NOT peel) into large chunks and toss into the bowl with the remaining oil/garlic/herb mixture.

Toss to coat and place potato chunks around chicken in pan and drizzle any remaining oil mixture over chicken and potatoes.

Bake for 25 minutes.

Remove the pan from the oven and turn chicken and potatoes over.

Return to the oven and bake an additional 20-25 minutes or until potatoes are tender.

 

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Cooking Beets

March 4, 2013

The wild beet, the ancestor of the beet with which we are familiar today, is thought to have originated in prehistoric times in North Africa and grew wild along Asian and European seashores. In earlier times, people ate the beet greens and not the roots. The ancient Romans were one of the first civilizations to cultivate beets and to use the roots as food. The tribes that invaded Rome were responsible for spreading beets throughout northern Europe, where they were first used for animal fodder and later for human consumption.

The medicinal properties of the root were more important than its eating qualities and it was used to treat a range of ailments including fevers, constipation, wounds and various skin problems. At that time, the roots were long and thin like a carrot. The rounded root shape, that we are familiar with today, was not developed until the sixteenth century and became widely popular in Central and Eastern Europe 200 years later. Many classic beetroot dishes originated in this region, including the famous beetroot soup known as borscht.

The value of the beet grew in the 19th. century, when it was discovered that they were a concentrated source of sugar. When access to sugar cane was difficult to get, beets became the primary source of sugar. Around the same time, beets were also brought to the United States, where they flourished. Today, the leading commercial producers of beets include the United States, Russia, France, Poland, France and Germany.

You don’t hear much about beets, though. People rarely serve them. As a matter of fact, in the world of vegetables, beets are seldom even mentioned. Hopefully, after reading this post, you will be more inclined to try this vegetable.

Beets are low in calories but have a high sugar content when compared with all other vegetables. Beets also serve as a natural coloring agent in cooking. Try using pureed beets in a Red Velvet Cake recipe, instead of red dye. Beets are most often used in salads and soups or pickled.

Health Benefits

Beets, also known as beetroot, are high in potassium, folate and fiber. Their edible leaves offer protein, calcium, beta carotene, vitamins A, C and some B vitamins. They are also a rich source of carotenoids and lutein/zeaxanthin and they contain magnesium, iron, copper and phosphorus. Beets are a source of beneficial flavonoids called anthycyanins. The beetroot fibers help in reducing cholesterol and triglycerides by increasing the level of HDL. Consumption of beets also helps to prevent cardiovascular diseases.

Types of Beets

Red Beets

Red beets are the beets most of us think of when our minds turn to “beets.” Look for beets with their fresh, leafy greens still attached, if possible – then you’ll know they are fresh. The great thing about red beets, however, is that they are great storage vegetables. Getting a bit less tender as they are stored, perhaps, but also gaining sweetness along the way.

Golden Beets

Golden beets are a bit less sweet than red beets, but also have a more mellow, less earthy flavor all around. If nothing else, golden beets add a bright, zesty yellow color when served roasted or in salads.

Chioggia Beets (Striped Beets)

Chioggia beets are naturally striped – some are a subtle yellow-and-orange combination, while others come with a brilliant red-and-cream candy cane effect. Use them as you would other beets and know that the striping often fades when cooked.

Baby Beets

Any beet can be sold as a “baby beet.” They are simply the beets that are pulled to thin the field and make room for other beets to grow. Smart farmers sell these small specimens as a specialty item. They are very tender and tend to have beautiful, fresh greens.

White Beets

White beets lack the earthy, strong beet flavor that colored beets embody. They also lack the red and yellow pigments that colored varieties possess. What Baby White beets do have is a high level of sweetness. The beets are comprised of a round tapered white root with pale green shoulders, crunchy midribs and wavy broad green leaves. 

How to Cook Beets:

To roast beets (the most flavorful method): Trim the greens off the beets to within 1 inch and scrub the beets. (Reserve the greens for another use, such as the Sauteed Beet Greens recipe below.) Arrange the beets in a small roasting pan, add 1/8 inch water, and cover loosely with foil. Roast at 450 degrees F. for 30 to 45 minutes, until they are tender when pierced with a knife.

To boil beets: Place in a saucepan with 2 inches of cold water to cover. Bring to a boil and cook until tender, about 30 minutes for baby beets to 1 hour for large ones.

To microwave beets: Place in a microwave-safe dish with 1/4 cup of water; cover. Microwave on high 10 to 15 minutes until tender.

 When cool enough to handle, peel the beets: Cut off the stem and root ends and scrape the thin layer of skin off with a knife. I wear latex gloves and put a piece of parchment on the cutting board to reduce staining.

The Italian Beet

The Chioggia beet is an Italian heirloom variety established circa 1840. It was named for the town in which it was first cultivated, the island fishing village of Chioggia, near the Lagoon of Venice. Chioggia beets grow best in a cool climate, though they can tolerate some heat. They should be well weeded though, as beets that fight weeds for growing space, can become woody and stringy.

The Chioggia beet can be roasted, steamed or braised. Roasting the beet will bring out the most flavor. Chioggia beets can be served raw, cold or hot. They are a great salad beet, whether served alongside greens or as the main ingredient. Chioggia beets pair well with other beets, bacon, apples, butter, cheeses such as, goat, gorgonzola or aged pecorino-romano, cucumbers, creme fraiche, hard-coked eggs, fennel, mustard, oranges, parsley, smoked fish, shallots and vinegars, especially balsamic, sherry and red wine. Chioggia beets can also be preserved by pickling them.

 

Chioggia Beet Salad with Ricotta Salata and Hazelnuts

When sliced crosswise, Chioggia beets have a stunning red-and-white bull’s-eye pattern. Compared with common red beets, Chioggia beets don’t bleed much color, so they’re ideal for mixing in salads. Choose small beets if you’re planning to eat them raw–they’re more tender.

Use a mandoline, if you have one, to slice the beets super thin.

Serves 6 to 8

Ingredients:

  • 1/4 cup lemon juice
  • 1/4 cup hazelnut or olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 6 small uncooked Chioggia beets, peeled and sliced very thin
  • 1/2 cup crumbled ricotta salata cheese
  • 1/4 cup torn mint leaves
  • 1/2 cup roughly chopped toasted hazelnuts

Whisk together lemon juice, oil, salt, and pepper in a large bowl. Add beets and toss to coat evenly. Sprinkle with remaining ingredients.

Beet Leaves – Italian Style

This is a good side for grilled flank steak.

Wash 1 bunch of beet leaves very well. Do not use any discolored leaves which can appear yellow. You want the deep green leaves. You can keep the stems too.

Chop the leaves and stems and set aside.

Crush 2 cloves of garlic and saute the garlic in 2 tablespoons extra virgin olive oil, for about 3 minutes over medium heat, in a pan that will be large enough to hold the leaves. Do not let the garlic burn, this will ruin the whole dish.

Next add the beet leaves along with 1/4 cup water. The water will help create steam for cooking the greens.

Lower the heat to low. Cover the pan and cook until the leaves are wilted and soft, stirring frequently. Add additional water as needed to prevent leaves from sticking to pan.

Season with salt and pepper. Serve warm.

This dish can be served as a side dish with Italian-style breaded chicken breasts.

 

Roasted Beets with Garlic–Potato Spread

Serves 4 – 6

Ingredients:

  • 4 medium red beets (about 1 1/2 lbs.) trimmed and cleaned
  • 4 tablespoons extra-virgin olive oil, divided
  • Kosher salt and freshly ground black pepper, to taste
  • 1⁄4 cup finely ground toasted walnuts
  • 1 tablespoon red wine vinegar
  • 6 cloves garlic, smashed and minced into a paste
  • 2 medium Yukon gold potatoes, peeled and cut into 1″squares and boiled until tender

Directions:

Heat oven to 425°F. Put beets in an 8″ x 8″baking dish and drizzle with 2 tablespoons oil. Season with salt and pepper and pour in 1 cup water. Cover pan tightly with foil and crimp edges to form a seal. Bake beets until a knife inserted into beet slides easily into the center, about 1 hour. Transfer pan to a rack, carefully uncover, and let cool for 30 minutes. Peel beets and cut into 1″–2″pieces; set aside.

Put walnuts, vinegar, garlic and potatoes into a medium bowl and mash until the potatoes are smooth. Vigorously stir in remaining oil and season with salt and pepper. Transfer beets to plates and serve with some of the potato spread on the side.

 

Italian Roasted Beets and Asparagus

Serve with baked salmon fillets (if desired) seasoned with Italian herbs (instructions below).

4 servings

Ingredients:

  • Kosher salt
  • 5 large red beets
  • 12 spears jumbo asparagus
  • 4 tablespoons extra virgin olive oil, divided
  • Parmigiano-Reggiano cheese, for shaving
  • 1 lb. salmon fillets, if using
  • Chopped Italian herbs (basil, rosemary, parsley, thyme), if using

Directions:

Preheat oven to 450 degrees F.

Sprinkle kosher salt on a cookie sheet large enough to hold the beets and place the unpeeled beets on the salt. Place in the oven and cook for 45 minutes. Meanwhile, cut off the woody bottom inch of the asparagus and set aside.

When the 45 minutes have passed, open the oven door and carefully lay the asparagus around the beets on top of the salt. Return to oven and cook 15 minutes more. Remove the cookie sheet from the oven and remove the asparagus to a platter. Drizzle with 2 tablespoons olive oil and sprinkle with a bit of the salt from the cookie sheet.

If baking salmon to go with this dish, do not turn off the oven. Place the salmon in an oiled baking dish, top with chopped fresh herbs, and place the dish in the oven for about 15 minutes while you prepare the beets.

Allow the beets to cool 5 minutes and then peel them. Cut the peeled beets into 1/4-inch dice and place in a kitchen bowl. Drizzle with 2 tablespoons olive oil and season them with salt and pepper.

Arrange the beets over the asparagus and shave Parmigiano-Reggiano cheese over the vegetables. Place the salmon on top if using.

 

Roasted Beet Risotto

Ingredients:

  • 3 medium beets (1 1/2 lbs. with greens), trimmed, leaving 1 inch of stems attached
  • 6 1/2 cups reduced-sodium chicken broth 
  • 1 small onion, finely chopped
  • 3 garlic minced
  • 2 tablespoons olive oil
  • 2 cups Arborio rice (14 oz)
  • 2/3 cup dry white wine
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 oz grated Parmigiano-Reggiano (1/2 cup)

Directions:

Put oven rack in middle position and preheat oven to 425°F.

Tightly wrap beets in a double layer of foil and roast on a baking sheet until very tender, 1 1/4 to 1 1/2 hours. Cool in the foil package, about 20 minutes.

When beets are cool enough to handle, peel them, discarding stems and root ends, then cut into 1/2-inch cubes.

Bring broth to a bare simmer in a 2- to 3-quart saucepan. Keep at a bare simmer, covered.

Cook onion in oil in a wide 4- to 6-quart heavy pot over moderate heat, stirring occasionally, until softened, about 3 minutes. Add garlic and rice and cook, stirring constantly, 1 minute.

Add wine and simmer briskly, stirring constantly, until absorbed, about 1 minute. Stir in 1/2 cup broth and simmer briskly, stirring constantly, until broth is absorbed. Continue simmering and adding broth, about 1/2 cup at a time, stirring constantly and letting each addition be absorbed before adding the next, until rice is just tender and creamy-looking, 18 to 22 minutes. (Reserve any leftover broth.)

Stir in beets, salt and pepper (mixture will turn bright pink) and cook, stirring, until heated through. Thin as necessary with some leftover broth, then stir in cheese and remove from heat.

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Cooking Green Beans

February 26, 2013

Green beans and string beans are actually the same bean. Green beans are string beans without the string. The string, a thick band of fibrous tissue that runs down both sides of the pod, cannot be found in most of today’s varieties. There are many varieties of green beans: string beans (the classic variety), snap beans, butter beans… and green beans are categorized according to size.  These plants are grown worldwide specifically for its edible beans and there are two main classifications— edible pod beans and shell beans — and the colors and shapes of pods vary tremendously. In fact, there are more than 200 species of beans.

Green beans are edible pod beans that can be grown as bush beans or pole (running) beans. They are often referred to as string beans because originally a fibrous string ran along the seam of the bean pod. The string was noticeable when snapping off the end of the pod. This snapping noise is the reason for its other common nickname, snap beans. The pod color can be green, golden, purple, red or streaked, but the beans inside the pod are always green. Green beans range in shape from thin to wide types.

The common bean was cultivated in ancient Mesoamerica as early as 8,000 years ago. Beans were even found in the mummy covering of a woman in a Peruvian cemetery dating back to pre-Inca civilization. Green beans originated in the tropical southern part of Mexico, Guatemala, Honduras and part of Costa Rica. They spread from this center of origin to North and South America long before European explorers ever arrived. Early explorers, including Christopher Columbus, found the climbing beans typically planted alongside maize (corn). The first drawings of the bush bean were recorded by the revolutionary German doctor Leonhart Fuchs in 1542 and were also described in detail by explorers John Verazanno and Samuel de Champlain. Green beans was introduced to France by the Conquistadors about 1597. For a long time rare and expensive, this vegetable became widespread only in the 19th century. The first to put green beans on their menus were the French.

When first discovered, green beans had a “string” that ran on the outer curve of the pod shell. Botanists, however, found a way to remove the string through breeding and in 1894 the first successful stringless bean plant was cultivated. Calvin Keeney bred the first stringless bean, termed the “green bean,” in 1894. Burpee Seed Company promoted it. Because green beans required less work to prepare than string beans, they gained in popularity. Today, nearly all varieties of edible pod beans are grown without strings.

While green beans come in a variety of colors, they all taste about the same and can be used more or less interchangeably. The same is true for pole beans, which grow on vines that wrap around poles, and bush beans, which grow on a bushy structure. 

Green beans, wax beans, string beans, or snap beans are long and rounded.

Haricots vert, French green beans, filet beans. These delicate green beans are very thin.

Purple string beans are simply a purple version of classic green beans or wax beans.

Romano beans are flat and wide and flavorful. Smaller ones tend to be more tender. Large ones will have more developed bean seeds inside. They require a bit more cooking, but have more flavor.

Sometimes called yard-long beans, these beans are, in fact, a completely different family of plant from green beans. They are similar in flavor and look (except for their length) to green beans, however, and can be cooked in the same ways.

When cooking green beans, your main concern should be what you are going to cook with them. It does not really matter too much, in most cases, what type of beans you use, since they all taste very similar. However, if you wish to create a dish with purple green beans, then you should either serve them raw or cook them as little as possible, since the color will bleed out and make your food look funny.

Green beans that are thin and tender can be eaten raw or cooked. They are usually about 4 inches long, slightly pointed at each end, and hold a number of small seeds arranged in a row inside the bean itself.

The green bean is a great favorite of dieters everywhere because they can be served in a wide variety of ways, have lots of vitamins and minerals and are just plain good for you. They contain vitamins C, A and K, as well as manganese. This makes them great for bone, cardiovascular and colon health. Green beans are anti-inflammatory, which means that they can help calm respiratory problems like asthma and other inflammatory disorders like arthritis. One cup of raw green beans provides thirty percent of the recommended Daily Value (DV) for Vitamin C, (15% DV) for fiber and Vitamin A. and the essential vitamins: thiamin, riboflavin, niacin, Vitamin B6 and Vitamin K.

Cleaning and Preparing Fresh Green Beans:

Wash fresh green beans thoroughly in clear, cool water. Lift beans from the wash water and leave garden debris behind. Rinse again.

Break off the end (the top and tail) as you wash them. Leave whole or cut into desired lengths. Beans can be cooked whole, cut crosswise, diagonally or French-cut. If you want sweet tasting, crisp fresh beans, cut them as little as possible. Cut older, more mature beans in the French style. Make sure all the pieces are similar in length so they cook evenly.

Cooking Fresh Green Beans:

Boiling, steaming or microwaving are popular ways to prepare fresh green beans. Stir-frying preserves the best qualities of the fresh green bean. Whatever cooking method you choose, remember to cook fresh green beans as little as possible using the smallest amount of water as possible. The fewer beans in the pan, the quicker they cook and the better they taste. If cooking more than one pound of green beans at a time, use separate pans.

Important To Remember: The beans will continue to cook after you remove them from the heat source. Either take them out just before they are cooked the way you like or plunge them in ice water immediately to stop the cooking process.

Boiling Green Beans:

In a large saucepan over medium-high heat, bring water to a gentle boil. Add trimmed green beans and cook, uncovered, 4 to 5 minutes or until crisp-tender (you may need to experiment with the degree of doneness you like). Immediately drain the green beans in a colander.

Steaming Green Beans:

To steam green beans, set a steamer basket with the green beans into a saucepan just large enough to hold it tightly covered. Add one-inch of water, bring to the boil, and cover the pan tightly. Regulate heat to moderate. Green beans will take only 3 to 5 minutes.

Microwave Green Beans:

Place prepared beans in a microwave-safe bowl. Add approximately 2 tablespoons water. Cover with plastic wrap, leaving a small corner open. NOTE: If you seal them completely, the plastic wrap will almost shrink-wrap itself to the beans. Microwave on high for approximately 3 to 4 minutes (you might need to experiment to get the beans done to your liking). It is more difficult to get green beans cooked to a precise and even level of doneness when microwaving.

Cooking Green Beans Ahead-of-Time:

Green beans may be cooked several hours in advance. To keep their freshly-cooked taste, once cooked to your liking, dry them thoroughly in clean towels and then refrigerate them in a covered bowl. They will keep for about 4 days, wrapped in a plastic bag or wrap, refrigerated.

Cooking With Green Beans:

Italian Flat Green Beans With Tomatoes and Garlic

This dish is reminiscent of an Italian method of cooking green beans with tomatoes for a long time, which was especially good for tenderizing tough, old beans. Here, fresh Italian flat beans are cooked quickly and added to fresh tomatoes, garlic and basil.

4 servings

Ingredients:

  • 1 pound Italian green beans (romano) or string beans, ends trimmed; cut on the diagonal into 2- to 3-inch pieces
  • 2 tablespoons extra-virgin olive oil
  • 3 medium cloves garlic, cut into very thin slices (a scant 1/4 cup)
  • 1 large tomato, preferably peeled, cored and seeded, then cut into 1/2-inch dice (8 ounces)
  • Salt
  • Freshly ground black pepper
  • 6 to 8 large basil leaves, cut into chiffonade (stacked, then rolled tightly and cut into very thin strips)

Directions:

Bring a large pot of salted water to a boil over high heat. Add the green beans and cook for 5 to 7 minutes, until tender. Drain immediately.

While the beans are cooking, heat the oil in a medium skillet over medium-low heat. Add the garlic slices, distributing them evenly. Cook for 4 to 5 minutes, until the slices become almost translucent and start to brown on the edges; be careful not to let the garlic burn.

Add the diced tomato and salt and pepper to taste, then reduce the heat to medium. Cook for 2 to 3 minutes, so that the tomato is heated through. Add the cooked green beans and heat through for 1 to 2 minutes; mix well. Taste and adjust seasoning as needed. Transfer to a serving dish and top with the basil. Serve warm or at room temperature.

 

Italian Green Bean Chicken Saute

6 servings

Ingredients:

  • 2 tablespoons olive oil
  • 4 cloves garlic, chopped
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon black pepper, divided
  • 1 pound skinless, boneless chicken breast halves – cubed
  • 1 (14.5 ounce) can diced tomatoes or 2 cups cherry tomatoes, quartered
  • 2 tablespoons minced fresh basil
  • 1 pound fresh green beans – rinsed, trimmed, left whole
  • 1/4 teaspoon crushed red pepper flakes

Directions:

Heat oil in a large skillet over medium high heat. Add garlic and saute until aromatic oils are released, then add green beans, oregano and 1/4 teaspoon each salt and pepper.

Saute for 5 minutes and remove to a bowl.

Add chicken and cook through, until no longer pink.

Stir in tomatoes, crushed red pepper, remaining salt and pepper and basil and bring to a boil; add green beans and reduce heat to low. Simmer for another 5 minutes.

Green Bean, Zucchini and Potato Stew

Serves 6 to 8

Serve with crusty Italian country bread

Ingredients:

  • 1/4 cup olive oil
  • 1 cup chopped onion
  • 1 pound fresh green beans, trimmed, halved crosswise
  • 1/4 teaspoon cayenne pepper
  • 8 ounces zucchini, cut into 1-inch-thick slices
  • 8 ounces russet potatoes, peeled, cut into 1-inch cubes
  • 3/4 cup chopped fresh Italian parsley
  • 1-26-ounce container Pomi Italian chopped tomatoes

Directions:

Heat oil in heavy large nonstick skillet over medium-high heat. Add onion and saute 5 minute. Add green beans and cayenne pepper and sauté until onion is translucent, about 3 minutes. Add zucchini, potatoes and parsley. Pour tomatoes and their juices over vegetables. Bring to boil. Reduce heat. Cover and simmer until potatoes are tender, stirring frequently, about 45 minutes. Season with salt and pepper. Remove from heat. (Can be prepared 1 day ahead. Cover and refrigerate.) Serve warm or at room temperature.

Salmon, Potato and Green Bean Salad

Ingredients:

  • 2 medium potatoes (about 12 oz.), thinly sliced
  • Salt and pepper
  • 1 pound salmon fillet, skin removed
  • 8 ounces green beans, trimmed
  • 1/3 cup pitted black olives, chopped
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • Lemon for ganish

Directions:

Bring 1 inch of water to a boil in a large pan. Line a steamer basket with parchment cut to fit the basket. Arrange potatoes on top; sprinkle with salt. Place salmon over potatoes; sprinkle with salt. Lower steamer into pan (don’t let basket touch the water). Steam for 6 minutes. Place green beans over salmon, cover and continue steaming until potatoes and beans are tender and fish is cooked through, 4 to 6 minutes longer.

Transfer potatoes, beans and salmon to a large bowl; flake salmon. Let cool slightly. Add olives to bowl, drizzle with oil and lemon juice, season with salt and pepper and serve with additional lemon slices.

 

Green Bean and Meatball Stew

Ingredients:

  • 1 tablespoon olive oil
  • 1 large onion, coarsely chopped
  • 3 pounds mixed ground beef, pork and veal (or any combination you like)
  • 1 cup seasoned Italian breadcrumbs
  • 1/4 cup freshly grated Parmesan
  • 1 bunch parsley, stemmed and finely chopped
  • 2 eggs
  • 3 cans (28 ounces each) Italian peeled tomatoes,
  • crushed with your hands
  • 2 ½ cups chicken stock
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon crushed red pepper
  • 4 pounds small red potatoes, skin on, cut into 1-inch pieces
  • 3 pounds green beans, cut into 1 1/2-inch pieces

Directions:

In a soup pot, heat the oil and cook the onion, stirring often, for 10 minutes or until onion begins to brown.

Meanwhile, in a large bowl, mix the beef, pork and veal with the breadcrumbs, Parmesan, parsley and eggs. With clean hands, work the mixture well. Shape it into meatballs about 1-inch wide; set aside.

To the onions, add the tomatoes and chicken stock. Stir well. Cook over medium heat until the mixture comes to a simmer. Add salt and red pepper. Add the potatoes and simmer for 10 minutes or until tender.

Add the green beans in a layer on top of the potatoes. Do not stir. Add the meatballs in a layer on top of the green beans. The layering is important: it keeps the potatoes and meatballs whole, and keeps the meatballs at the top. Do not stir the pot at all until the dish is served. Cover and cook for 15 minutes or until the meatballs are solid and cooked through.

With the back of a ladle, gently press the meatballs into the liquid so they’re just submerged. Cover and simmer gently for 1 hour without stirring.

Red Wine Beef Stew with Potatoes and Green Beans

Ingredients

  • 2 pounds beef chuck for stew, cut into 1-inch cubes
  • Kosher salt and freshly ground black pepper
  • 2 tablespoons olive oil, divided
  • 4 medium carrots, peeled, halved and cut into 1-inch chunks
  • 3 small onions, diced
  • 2 tablespoons all-purpose flour
  • 2 (14 1/2-ounce) cans reduced-sodium beef  broth
  • 2 cups dry red wine
  • 1 cup canned crushed Italian tomatoes
  • 3 sprigs fresh rosemary
  • 2 medium Yukon gold potatoes, peeled and cut into 1-inch chunks
  • 2 handfuls of green beans, ends trimmed

Directions

Season the beef cubes lightly with salt and pepper. Heat 1 tablespoon oil in a heavy 6-quart pot over medium heat. Add half the beef and raise the heat to high. At first, the beef will give off some liquid, but once that evaporates, the beef will start to brown. Cook, turning the beef cubes on all sides until the pieces are as evenly browned as possible, about 5 or 6 minutes after the liquid has boiled off. If the pan starts to get too brown at any point, just turn down the heat a little. Spoon the beef into a bowl and brown the rest of the beef the same way using the remaining oil.

Spoon out the second batch of beef, then add the carrots and onions and raise the heat to medium-high. Cook until the onion starts to turn translucent, about 5 minutes. Stir in the flour until it has been worked into the veggies and you can’t see it any more. Pour in the broth, wine, crushed tomatoes and rosemary. Slide the beef back into the pot and bring the liquid to a boil.

Turn down the heat so the liquid is just breaking a gentle simmer. Partially cover the pot and cook 50 minutes. Stir the stew several times while simmering, so it cooks evenly and nothing sticks to the bottom.

Stir the potatoes into the stew, cover the pot completely and cook until the potatoes and beef are tender, stirring occasionally, about another 45 minutes. Add the beans and cook for another 5 minutes until the green beans turn bright green and are cooked through.

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The Cuisine Of Italy – Cosenza

January 18, 2013
Cosenza

TOWN CENTER

Cosenza is one of the most highly populated provinces of Italy and occupies about 44% of the Calabrian region, basically the whole northern and central parts of the area. The landscape is unique and characterized by mountains,  hills, plains and deep valleys bounded by the Busento and the Crathis rivers. Cosenza is one of the most ancient cities in Calabria and is situated on seven hills in the valley of Crati. The area in and around Cosenza exhibits signs of historic transitions since the prehistoric period with sites in the area attesting to human presence during those prehistoric times.

The fortress, Rocca Imperiale, overlooks the Ionian Sea, and was built by Frederick II.

Important water travel routes have existed here since the Magna Graecia and Roman periods. In 204 BC, the region was conquered by the Romans, and became an important route along the Via Popilia, connecting Rome to Sicily. In the Middle Ages this land was conquered by the Byzantines, who brought economic benefits to the territory with the introduction of new agricultural techniques and architectural design. Byzantine influences are still present in the elegant architecture of the city, as well as the influences of the Normans, the Angevins, the Aragonese and the Spaniards, who all left their traces in the centuries that followed.

Cosenza Church of San Domenico

CHURCH OF SAN DOMENICO, COSENZA

Due to its cultural past, it was known as the Athens of Italy and today it houses the largest university campus of the nation. The city of Cosenza is rich in art and culture and officially recognized as a “City of Art” in the Calabria region. Cosenza is also called the capital of the Bruzi. The Bruzi were an ancient population who lived in southern Italy and they settled in the area of land that lies between the woods of the Sila plateau and the Crati Rivers. They took economic and social control of these areas following the decline of the Greek dominance and, in the 4th. century BC, they attained independence forming their capital Cosenza, formerly called Cosentia.

The old city is characterized by steep and narrow alleys and, during the few last years, this area has experienced a renewed vibrancy. This section is one of the most beautiful and ancient city centers in Italy, where one can find historical buildings, manor houses, an urban plan, and a labyrinth of streets around the old buildings and churches that have existed for centuries.

The cultural activity of the city centers around theater and opera events held in the Rendano Theater, the historical Cinemateatro Italia and the Teatro Stabile d’Innovazione of Calabria. The Accademia Cosentina promotes culture, artists and scientists.The Brettii Museum, officially opened in 2009, in the 15th. century complex of St. Agostino and is located in the center of the city. The Museum of the Rimembranze and the Open-Air Museum Bilotti can also be found there.

RENDANO THEATER

The variety in the landscape here makes the province of Cosenza an ideal place for long outdoor excursions. The trekking routes will lead you to the discovery of small churches and a beautiful countryside that you can admire from charming wooden bridges. The flat, hilly areas are usually used for horse riding. Photography enthusiasts will draw plenty of inspiration for their picture taking. During wintertime, organized snowshoe excursions in the mountains are popular, while ski establishments can be found in the highest areas of the Sila Mountains.

COUNTRYSIDE

The National Park of Pollino offers opportunities to practice rafting and canoeing, especially on the river Lao, among the canyons and gorges. During recent years, Nordic walking has become more widespread, as it is a gentle sport, suitable for everybody. Water parks can be found along the coast, like Odissea 2000, in Zolfara. The area is well equipped for water sports, from windsurfing to water skiing, as well as beach volleyball.

Inland, many fairs and festivals offer opportunities to taste local dishes and discover local traditions.The culinary specialties of Cosenza are based on local, simple foods. Such specialities, as the Cuddrurieddri, are salted doughnuts prepared for the Immacolata Feast or for Christmas time. The Turididdri are fried Christmas pastries covered with figs and honey, while the Scaliddre are sugar-glazed.

First courses offer fresh fusilli pasta with potatoes, sauteed potatoes, onions and peppers, broccoli with sausages, thick tagliatelle pasta with chickpeas and fresh pasta with mushrooms. Among the fish dishes, the most famous are fried cod and spaghetti with anchovies and breadcrumbs.

Pitta ‘mpigliata, a traditional Christmas dessert pastry,  Mostaccioli, pastries prepared for the Feast of Saint Joseph and focaccia bread made with honey or figs, mulled wine, flour and almonds and formed into different religious shapes are popular desserts. The area is well known for its anise liqueur.

Make Some Cosenza Inspired Recipes At Home:

First Course

Italian Peppers, Onions and Potatoes

Serve with Italian bread

Ingredients:

  • 2 tablespoons olive oil
  • 2 cloves chopped garlic
  • 2 large potatoes, cubed into 1 inch pieces
  • 1 large onion, cut into 1 inch pieces
  • 1 tablespoon paprika
  • 1 teaspoon. salt
  • 1/2 teaspoon pepper
  • 2 lbs. sweet long Italian frying peppers or red bell peppers, seeded and cut into 1 inch strips 
  • 1 lb. long hot Italian peppers, seeded and cut into 1 inch strips
  • 1/4 – 1/2 teaspoon crushed red pepper flakes
  • 2 tablespoons fresh oregano or 1 tablespoon dried
  • 1 teaspoon of red wine vinegar

Directions:

Heat oil in a large skillet and add garlic, onion, potatoes, paprika, salt, and pepper.

Cook on medium heat for 10 minutes, turning occasionally. Add sweet and hot peppers, crushed red pepper and oregano.

Cook until peppers and potatoes are tender, stirring often. Stir in vinegar.

Second Course

Simmered Tuna Steaks

Ingredients:                                                                                                                               

  • 1 ½ lbs. fresh tuna cut into 4 even sized steaks
  • 2 oz pancetta
  • 1 large clove garlic, peeled
  • 1 onion, peeled
  • 2 tablespoons olive oil
  • 2 tablespoons flour
  • 4 tablespoons dry white wine
  • 2 tablespoons chopped fresh parsley
  • 4 boned anchovy fillets packed in oil, drained
  • 1 1/4 cups Pomi chopped tomatoes or equivalent fresh tomatoes
  • 1/2 hot dried red chilli pepper, chopped or 1/4 teaspoon crushed red pepper
  • Sea salt and freshly milled black pepper

Directions:

  1. Chop the pancetta finely and set aside.
  2. Chop the garlic and onion together and set aside.
  3. Pat the tuna dry with paper towels.
  4. Season the dry tuna steaks thoroughly on both sides with salt and pepper.
  5. Heat the oil in a wide skillet.
  6. Coat the tuna lightly on either side in flour and cook the steaks for 3 minutes on either side in the hot oil.
  7. Sprinkle with the wine and allow the alcohol to boil off for 1 minute.
  8. Remove the fish to a plate.
  9. Put the pancetta, garlic and onion and half the parsley in the skillet.
  10. Saute gently for about 5 minutes, then add the anchovy fillets and mash them into the ingredients in the skillet with a fork.
  11. After a minute or so, add the tomatoes and stir together thoroughly.
  12. Add the chilli and simmer slowly for about 15 minutes, then slide in the fish. Heat through thoroughly for about 8 minutes, turning them over gently once.
  13. Arrange the tuna on a warmed serving dish, cover with the sauce and sprinkle with remaining parsley just before serving.

Dessert Course

Chocolate-Dipped Figs with Almonds                                                                                                                           

Makes 2 dozen

Ingredients:

  • 1 1/4 cups semisweet chocolate chips
  • 2/3 cup chopped unsalted toasted almonds
  • 24 plump dried figs, such as Calimyrna

Directions

Line a large baking sheet or tray with parchment paper.

Place almonds into a wide, shallow dish.

Put chocolate into a small pot and heat over medium low heat, stirring constantly, until melted and smooth, about 5 minutes. Working with one at a time, hold a fig by the stem and carefully dip it into the chocolate, coating it about halfway up. Shake off any excess chocolate, roll the bottom in almonds and transfer to the paper lined tray.

(If chocolate becomes too stiff, reheat it briefly over medium low heat.)

Set figs aside in a cool spot until chocolate is set, about 2 hours. Alternately, chill the figs in the refrigerator for about 20 minutes to allow the chocolate to harden, and then return them to room temperature.

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Hearty, Healthy Winter Soups

January 10, 2013

Nothing beats the winter chill like a steaming bowl of soup. Soup can be filling and also budget-friendly, since it can last for weeks or months in the freezer. Let the soup recipes below warm your cold bones. Soup doesn’t have to be rich and creamy to be satisfying, though. The soup recipes here include recipes for a vegetable soup, a chicken soup and several other easy soup recipes that are healthier versions of their more traditional counterparts. I have also added recipes for homemade broth, if you are so inclined.

Here are a few tips to help you add flavor to your soup recipes. These tips will help take bland tasting soups and turn them into delicious, full flavored soups.

Use fresh ingredients at their peak of flavor. Many make the mistake of using old or leftover ingredients, especially vegetables, to make soup. The basic soup vegetables needed for starting soups are, onions, carrots, leeks, celery, sometimes green and/or red bell pepper, parsnips and garlic. Of course you can add other vegetables depending upon your soup recipe.

Homemade broth can really make a difference in how your soup tastes. Soups need bones. Unless you are a vegetarian, this is important to develop a flavor base. You need a flavorful broth or stock and soup bones are key to making a flavorful broth. I save bones from steak, chicken or roasts, etc., in my freezer for this purpose. If not, you can buy soup bones or meat parts that have bone attached. You can buy a whole chicken and keep the non-meaty parts like the neck or back for soups. Chicken wings or a turkey carcass also make a delicious soup stock. Beef shanks make excellent beef stock.

Roasting the bones in a hot oven first also adds more flavor and you do not need to add fat to brown them in the soup pot. Delicious vegetable broth can be made by roasting the vegetables first.

Fish bones are needed for a good fish stock, even shrimp shells will work for this type of stock.

Remove Fat From Chilled Broth

An advantage to making the broth ahead of time, is that the broth can be chilled overnight and, the fat that accumulates on the top of the broth, can be removed before making the soup.

Use herbs and seasonings. Find good fresh, flavorful salt free seasonings. Experiment with different herbs and spices. Try different chilies (they range from mild to hot) and, they are especially good to add to bean soups. Adding freshly ground black pepper can also make a difference and increase flavor in a soup recipe.

Take your time and let good flavorful soups simmer for a few hours or use a crock pot. Make plenty and enjoy delicious, healthy soups even more the next day. Also, put some in the freezer for a quick lunch or dinner.

Stock Vegetables

Easy Method for Making Homemade Broth for Soup

Vegetables do not need to be peeled – just wash – peel and all. Use these broths in the recipes below. Of course, you can use canned broth, if you do not have time to make the broth.

CHICKEN STOCK

Roast 2 lbs. of chicken bones in the oven at 425 degrees F. for 30 minutes with 3 carrots, 2 onions halved, 2 leeks and 2 stalks of celery in a roasting pan. Transfer to a soup pot and add 2 gallons of water, 1 bunch of parsley, 1 tablespoon of salt and 1/2 teaspoon of black whole peppercorns and simmer until reduced to half. Strain the broth and refrigerate overnight. Remove the fat and continue with your soup recipe or freeze in pint bags. This makes 1 gallon of chicken stock that will last over 1 year if frozen

SHELLFISH STOCK

Roast 2 lbs of shrimp or lobster shells or fish bones in the oven at 325 degrees F. for 40 minutes with 3 carrots, 2 onions halved, 2 leeks and 2 stalks of celery in a roasting pan. Transfer to a soup pot and add 2 gallons of water, 1 bunch of parsley, 1 tablespoon of salt and 1/2 teaspoon of black whole peppercorns and simmer until reduced to half. Strain the broth and continue with your soup recipe or freeze in pint bags. This makes 1 gallon of fish stock that will last over 1 year if frozen

VEGETABLE STOCK

Heat oven to 400 degrees F. In a roasting pan add 4 carrots, 3 onions halved, 2 leeks, 3 stalks of celery, 2 shallots and 4 tomatoes cut in half. Roast for 45 minutes. Transfer to a soup pot and add 2 gallons of water, 1 bunch of parsley, 1 tablespoon of salt and 1/2 teaspoon of black whole peppercorns and simmer until reduced to half. Strain the broth and continue with your soup recipe or freeze in pint bags. This makes 1 gallon of vegetable stock that will last over 1 year if frozen

BEEF STOCK

Roast 2 lbs of beef bones in the oven at 425 degrees F. for 30 minutes with 3 carrots, 2 onions halved, 2 leeks and 2 stalks of celery in a roasting pan. Transfer to a soup pot and add 2 gallons of water, 1 bunch of parsley, 1 tablespoon of salt and 1/2 teaspoon of black whole peppercorns and simmer until reduced to half. Strain the broth and refrigerate overnight. Remove the fat and continue with your soup recipe or freeze in pint bags. This makes 1 gallon of beef stock that will last over 1 year if frozen

Winter Soups

Potato and Kale Soup

Collard or mustard greens can be substituted for the kale.

Servings 8

Ingredients:

  • 6 ounces bacon or turkey bacon, diced
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 8 cups homemade chicken stock or low sodium canned
  • 8 potatoes, peeled and sliced
  • 6 cloves garlic, peeled, root ends trimmed
  • 1 bunch kale, trimmed, washed and thinly sliced
  • salt, to taste
  • freshly ground black pepper, to taste

Directions:

1. Heat a small skillet over medium heat. Add bacon and cook, stirring, until browned, about 5 minutes. Drain on paper towels and set aside.

2. In a heavy stockpot, heat oil over medium heat. Add onions and saute until softened, 5 to 10 minutes. Add the chicken stock, potatoes and garlic and bring to a boil. Reduce heat to low and simmer, uncovered, until potatoes are tender, 10 to 15 minutes.

3. With a slotted spoon, transfer the potatoes and garlic to a bowl; lightly mash with a fork (or use an immersion blender). Return mashed vegetables to the soup pot and bring to a simmer. Stir in kale, a handful at a time. Simmer for 5 minutes, or until the kale is tender. Stir in the reserved bacon and season with salt and pepper.

Roasted Root Vegetable and Apple Soup

Servings 4

Ingredients:

  • 2 sweet potatoes, large, peeled and diced
  • 8 parsnips, peeled and diced
  • 2 small onions, peeled and diced
  • 2 apples, peeled and diced
  • 1/4 cup walnut oil
  • 1/4 cup honey
  • 2 tablespoons chopped fresh rosemary
  • 1 teaspoon five spice powder
  • 2 teaspoons salt
  • 1 teaspoon freshly ground pepper
  • 4 cups homemade vegetable broth or low sodium canned
  • 1/2 cup Marsala (optional)
  • 2 ounces dried apples
  • 3/4 cup creme fraiche or Greek yogurt

Directions:

1. Preheat oven to 375 degrees F.

2. Place the diced vegetables and fresh apples on a baking sheet and toss with the walnut oil, honey, rosemary, five spice powder, salt and pepper. Roast, turning often, until vegetables are softened and lightly caramelized, 30 to 35 minutes.

3. Combine the vegetable broth, Marsala, and dried apples in a large saucepan over medium-high heat; simmer for 20 minutes. Add the roasted vegetables.

Immersion Blender

4. Working in small batches, puree the ingredients in a blender; (or use a hand immersion blender in the soup pot) and transfer to a saucepan. If the soup is too thick, thin with hot water or vegetable broth.

5. Adjust the seasoning with salt and pepper to taste. Ladle soup into bowls. Drizzle a little creme fraiche or yogurt over the top of each serving and swirl with a skewer or a knife. 

Easy Minestrone

Servings 4

Ingredients:

  • 2 teaspoons olive oil
  • 3 leeks, medium-sized, washed and thinly sliced
  • 2 carrots, diced
  • 2 garlic cloves, minced
  • 4 cups homemade vegetable or chicken broth or low sodium canned
  • 1 cup water
  • 1 red potato, large-sized, scrubbed and diced
  • 2 teaspoons dried thyme leaves or Italian seasoning
  • 1/4 teaspoon salt, or to taste
  • 1/2 teaspoon freshly ground pepper, or to taste
  • 1/2 cup orzo pasta (whole wheat, if possible)
  • 15 ounces white beans, canned, drained and rinsed
  • 2 zucchini, trimmed, quartered and thinly sliced
  • 1 pound fresh spinach, washed, stems removed or a bag of baby spinach
  • 2 teaspoons cider vinegar
  • 2 tablespoons grated fresh Parmesan cheese

Directions:

1. In a large soup pot or Dutch oven, heat oil over medium-high heat. Add leeks, garlic and carrots and cook, stirring occasionally, until soft, about 3 minutes. Pour in broth and water. Add potatoes, thyme, salt and pepper. Bring to a boil, reduce heat to low and simmer, covered, for 5 minutes.

2. Add orzo and cook, partially covered, stirring occasionally to prevent sticking, for 5 minutes. Add beans and zucchini and continue to cook, partially covered, until the vegetables and pasta are tender, about 8 minutes.

3. Add spinach and cook, stirring, until wilted, about 2 minutes. Season the soup with vinegar. Ladle into bowls and garnish with Parmesan.

Chicken and Brown Rice Soup

Serves 8

To make a vegetarian version, use vegetable broth and substitute quartered button mushrooms and/or cubed firm tofu for the chicken.

Ingredients

  • 8 cups homemade chicken broth or low sodium canned, divided
  • 1 medium onion, chopped
  • 3 medium carrots, chopped
  • 2 stalks celery, chopped
  • 2 cups water
  • 1 cup long-grain brown rice
  • 1 small chicken breast (about 6 ounces), cut into 1/2-inch cubes
  • 1 bay leaf
  • 1 bunch kale, thick stems removed and leaves thinly sliced or other greens of choice

Directions:

1. In a large pot over medium-high heat, bring 1/2 cup broth to a simmer. Add onion, carrots and celery and cook about 8 minutes or until onion is translucent, stirring occasionally.

2. Add remaining 7 1/2 cups of broth, water, rice, chicken and bay leaf. Bring to a boil. Reduce heat to a simmer, cover and cook about 35 minutes or until rice is tender and chicken is cooked through.

3. Remove bay leaf and stir in kale. Continue cooking just until kale is wilted and tender, 3 to 5 minutes.

Bean and Cabbage Soup

A thick, simple soup for a chilly afternoon, this dish is easy to make and tastes even better a day later.

Ingredients:

  • 1 cup red or white beans (1/2 pound), rinsed and picked over (or use low sodium canned beans)
  • 2 quarts water or homemade chicken broth
  • 2 tablespoons extra virgin olive oil
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 1 stalk celery, chopped
  • 1 carrot, chopped
  • 1/2 head cabbage (about 1 1/4 pounds), cored and shredded
  • 1 – 14-ounce can chopped tomatoes, with juice
  • 1/4 to 1/2 teaspoon crushed red pepper flakes, or 1/8 to 1/4 teaspoon cayenne
  • A bouquet garni made with a few sprigs each parsley, thyme, a bay leaf and a Parmesan rind
  • Salt to taste
  • Freshly grated Parmesan for serving

Directions:

If using canned beans skip step 1.

1. Combine the beans and broth or water in a large saucepan or pot. Discard any of the beans that float. Bring to a boil, reduce the heat and simmer one hour. Season to taste with salt. Do not discard bean cooking water.

2. In a large, heavy soup pot, heat the olive oil over medium heat, and add the onions, celery and carrot. Cook, stirring, until tender, five to eight minutes. Add the garlic, stir together for 30 seconds to a minute until fragrant, and add the cabbage and a generous pinch of salt. Cook, stirring often, for five to 10 minutes until the cabbage has wilted.

3. Stir in the tomatoes, salt to taste and the red pepper flakes or cayenne, and continue to cook, stirring, until the tomatoes have cooked down and the mixture smells fragrant, about 10 minutes. Add the beans and their liquid. If the vegetables aren’t covered with liquid, add more so that they’re just covered. Add the bouquet garni, bring to a boil, reduce the heat, cover and simmer 45 minutes to an hour. The beans should be soft. Taste and adjust seasoning. Serve, passing grated Parmesan, if desired, to sprinkle on.

Yield: Serves six.

Advance preparation: The cooked beans will keep for four days in the refrigerator. The soup also will keep for that long and can be frozen.

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Posted by in apples, Beans, cabbage, carrots, celery, Chicken, Healthy Italian Cooking, Italian Cuisine, Pasta, potatoes, Rice, Soup, sweet potatoes, vegetable Tags: , , , ,

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