Healthy Italian Cooking at Home

Category Archives: tomatoes

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Dutch ovens are cylindrical, heavy gauge cooking pots with tight-fitting lids that can be used either on a range top or in the oven. The heavy metal or ceramic construction provides constant, even and multi-directional radiant heat to the food being cooked inside.

The term “Dutch oven” is something of a misnomer in that the pots are neither Dutch nor actual ovens. Rather, it refers to the casting process developed in Holland by which brass vessels were cast in dry-sand molds. In 1704, an Englishman by the name of Abraham Darby traveled to the Netherlands to observe how the thick-walled cast-iron pots were made and, eventually, patented a similar process for use in England and its American colonies.

A Dutch oven has the advantage of using one pot from start to finish — you can sear protein in the same pan you use to braise. When using a Dutch oven, you can braise on the stove top or in the oven. Almost any cooking task can be performed in a Dutch oven.

All of my recipes below are cooked on top of the stove but you could easily finish the braising process in the oven. Cover and place the Dutch Oven on the middle of a rack in an oven that has been pre-heated to 300° Fahrenheit and follow the cooking times below.

How to Make Dutch Oven Recipes in a Slow Cooker.

Converting from a Dutch Oven to a slow cooker is easy. If a recipe has any searing, sauteing or deglazing steps, complete those steps in a pan on the stove top. After adding the liquid, transfer everything to the slow cooker. For recipes that call for either stove top simmering or an oven temperature of 300 degrees F or more, set your slow cooker to HIGH. For recipes under 300 degrees F, use the LOW setting. Slow cookers prevent liquid from evaporating, so sauces come out thinner than in a Dutch Oven.

SLOW COOKER DUTCH OVEN
12 hours/Low 3 hours/325° F
10 hours/Low 2 1/2 hours/325° F
8 hours/Low 2 hours/325° F
6 hours/Low 1 1/2 hours/325° F
5 hours/Low 1 hour, 15 min./325° F
4 hours/Low 1 hour/325° F
4 hours/High 2 hours/325° F
3 hours/Low 45 min./325° F
3 hours/High 1 1/2 hours/325° F
2 hours/Low 30 min./325° F
2 hours/High 1 hour/325° F
1 hour/Low 15 min./325° F
1 hour/High 30 min./325° F

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Quick Cooking Pork and Vegetable Stew Italiano

4 servings

Ingredients

  • 3 tablespoons flour
  • 1/2 teaspoon salt
  • 1/2 teaspoon fresh ground black pepper
  • 1 1/2 lbs boneless pork loin cut into 3/4-inch cubes
  • 2 tablespoons olive oil, divided
  • 1/2 onion, medium, chopped
  • 2 stalks celery, thinly sliced
  • 1 green bell pepper, chopped
  • 2 cups fresh mushrooms, sliced
  • 1 tablespoon chopped garlic
  • 2 medium zucchinis, halved lengthwise, cut into 1/2-inch slices
  • 1 cup canned diced Italian tomatoes
  • 14 1/2 oz canned low sodium chicken broth
  • 1 tablespoon fresh basil , torn
  • 2 teaspoons fresh oregano, chopped

Directions

Combine flour, salt and pepper in a plastic bag. Add pork pieces and shake to coat. Set aside.

Heat 1 tablespoon oil in a Dutch Oven over medium-high heat. Add onion, celery, green pepper and mushrooms. Sauté for 5 minutes, until vegetables are softened. Add garlic and sauté for another 30 seconds. Transfer vegetables to a bowl and set aside.

Heat remaining oil over medium-high heat. Sauté pork on all sides, until golden brown, about 5 minutes.

Return sautéed vegetables to the pot. Add zucchini, tomatoes and broth and bring to a boil. Reduce heat and simmer 10 minutes, until pork is tender. Stir in basil and oregano, season with salt and pepper and serve.

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Italian Vegetable Stew

6 servings

Ingredients

  • Half of a 1-lb. loaf sourdough bread, torn into 2” pieces (about 6 cups)
  • 1 bunch collard greens, center ribs and stems removed
  • 1 bunch Tuscan or other kale, center ribs and stems removed
  • Kosher salt
  • 2 tablespoons olive oil, divided, plus more for serving
  • 2 medium carrots, peeled, finely chopped
  • 2 celery stalks, finely chopped
  • 1 leek, white and pale-green parts only, chopped
  • 4 cloves garlic cloves, chopped
  • ½ teaspoon crushed red pepper flakes
  • 1 28-oz can diced Italian tomatoes
  • 8 cups low-sodium vegetable broth
  • 3 15-oz. cans cannellini (white kidney) beans, drained and rinsed
  • 4 sprigs thyme
  • 1 sprig marjoram or oregano
  • 1 bay leaf
  • Freshly ground black pepper
  • Shaved Parmesan (for serving

Directions

Scatter bread on a rimmed baking sheet in a single layer. Let stand at room temperature to slightly dry out, about 2 hours.

Cook greens separately in a large pot (Dutch Oven) of boiling salted water until slightly softened, about 3 minutes per batch. Cool. Squeeze out excess water; roughly chop. Set aside.

In the empty pot heat 2 tablespoons oil over medium heat. Add carrots, celery and leek; stir often until softened, 8–10 minutes.

Add garlic and red pepper flakes. Cook, stirring until fragrant, about 1 minute. Add tomatoes, broth, beans, thyme, marjoram, bay leaf and reserved greens; season with salt and pepper.

Bring to a boil, reduce heat and simmer until flavors meld and soup thickens slightly, 40–50 minutes. Discard herb sprigs and bay leaf.

Just before serving, gently stir bread into the soup. Divide among bowls, top with Parmesan and drizzle with oil.

DO AHEAD: Stew can be made 2 days ahead. Let cool slightly; chill until cold. Cover and keep chilled. Reheat before continuing. Store bread airtight at room temperature.

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Spicy Cioppino

For 2

Ingredients

  • 6 fingerling potatoes, quartered
  • 2 tablespoons extra-virgin olive oil, divided
  • 3 tablespoons flour
  • 1 small sweet onion, sliced
  • 1 jalapeno, minced
  • 2 garlic, minced
  • 1/2 teaspoon each dried oregano and basil
  • 1 teaspoon hot paprika (or half cayenne and half smoked paprika)
  • 1 teaspoon Old Bay seasoning
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1/2 cup dry white wine
  • 1/2 cup clam juice
  • 1/2 cup heavy cream
  • 2 fresh plum tomatoes seeded and finely diced
  • 1 white fish fillet (cod, halibut, grouper) diced (about 8 ounces)
  • 6 sea scallops and 6 peeled shrimp, patted dry 
  • 6 mussels and 6 small clams
  • 2 tablespoons capers, rinsed
  • 2 tablespoon minced fresh parsley and/or basil
  • Sourdough bread

Directions

Place potatoes in a Dutch Oven, cover with water and bring to a boil over high heat. Reduce heat and simmer until tender, 8-10 minutes. Drain and set aside.

Add 1 tablespoon oil onion, garlic and jalapeno to the pan and stir to coat. Reduce heat to medium-low and cook, stirring often, until vegetables soften, about 4- 5 minutes.

Increase heat to medium-high, add seasonings, salt and pepper, wine, clam juice and tomatoes; bring to a simmer. Reduce heat to maintain a simmer and cook, stirring often, for 6 to 8 minutes.

Add the clams and mussels and cook until the shellfish open.

Season fish, shrimp and scallops with salt and pepper. Add the fish, shrimp and scallops, cooked potatoes, cream and capers to the pot, return to a simmer and cook until heated through and white fish is cooked, about 2-3 minutes. Garnish with parsley, if desired. Serve with sourdough bread.

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Italian Beef Stew

8 servings

Ingredients

  • 2 tablespoons plus 1 teaspoon olive oil, divided
  • 1 1/2 cups chopped onion
  • 1/2 cup chopped carrot
  • 1 tablespoon minced garlic
  • 1/4 cup all-purpose flour
  • 2 pounds boneless chuck roast, trimmed and cut into cubes
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon black pepper
  • 1 cup dry red wine
  • 4 cups diced Italian tomatoes
  • 1 1/2 cups lower-sodium beef broth
  • 1/2 cup water
  • 2 teaspoons chopped fresh oregano
  • 2 teaspoons chopped fresh thyme
  • 1 bay leaf
  • 8-ounce package whole cremini mushrooms, quartered
  • 3/4 cup (1/4-inch-thick) slices carrot
  • 2 tablespoons chopped fresh basil
  • 1 tablespoon chopped parsley

Directions

Heat 1 tablespoon oil in a Dutch Oven.

Place 1/4 cup flour in a shallow dish. Sprinkle beef with 1/2 teaspoon salt and pepper and dredge in the flour.

Add half the beef to the pan; sauté 6 minutes, browning on all sides. Remove from the pan to a bowl. Repeat procedure with oil and beef.

Add the remaining 1 teaspoon oil to the pan. Add onion and chopped carrot; sauté 8 minutes, stirring occasionally. Add garlic; sauté for 45 seconds, stirring constantly.

Add wine to the pan and bring to a boil, scraping bottom of the pan (about 5 minutes). Return meat to the pan. Add tomatoes and the next 6 ingredients; bring to a boil. Cover, reduce heat, and simmer for 45 minutes, stirring occasionally.

Uncover and stir in sliced carrot. Simmer, uncovered, for 1 hour or until meat is very tender, stirring occasionally. Discard bay leaf. Stir in remaining 1/4 teaspoon salt, basil and parsley.

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Chickpea and Chicken Stew

Ingredients

  • 2 tablespoons olive oil
  • 2 skinless, boneless chicken thighs, sliced into ½ inch thick lengths
  • Kosher salt
  • 3 large garlic cloves, minced
  • 1 teaspoon dried oregano
  • 2 tablespoons tomato paste
  • 3/4 teaspoon crushed red pepper flakes
  • 2 bay leaves
  • 2 15-ounce cans chickpeas, rinsed, drained
  • 1/2 cup diced, drained roasted red peppers from a jar
  • 2 tablespoons fresh lemon juice
  • 2 cups 1′ cubes country-style bread
  • 3 tablespoons coarsely chopped flat-leaf parsley

Directions

Heat 2 tablespoons oil in a Dutch Oven over medium-high heat. Season chicken with salt; add to the pot and cook, turning once, until browned, about 8 minutes. Transfer to a plate.

Reduce heat to low and add garlic and cook, stirring often, until fragrant, 30–60 seconds. Add oregano, tomato paste and red pepper flakes; stir until a smooth paste forms, about 1 minute. Add reserved, browned chicken with any accumulated juices, along with bay leaves and 4 cups water. Scrape up any browned bits. Bring to a boil; reduce heat to medium-low and simmer, uncovered, occasionally stirring, until chicken is tender, about 10-12 minutes.

Add chickpeas to the pot; bring to a simmer and cook for 5 minutes. Add diced red peppers. Stir in lemon juice; simmer for 1 minute. Season with salt and more lemon juice, if desired. Divide bread cubes among bowls. Ladle stew over. Garnish with parsley.

 

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It seems that summer went by so quickly. And here we are on the verge of Halloween.

This is the time of year when kids are getting back into the swing of classes and homework and parents are gearing up for busy evenings filled with after-school activities. These quick weeknight meals will help you fit dinner into the family’s schedule every night. With a little creative planning and a handy list of go-to meals, you can make quick meals for busy nights. You’ll avoid fast food, eat well and spend less!

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Lemony Chicken

Serve with cooked rice and steamed broccoli florets.

Ingredients

  • 6 medium boneless skinless chicken breast halves (1-1/2 pounds)
  • 1/2 cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/2 teaspoons pepper
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 2 tablespoons butter
  • 2 lemons, sliced
  • 2 tablespoons lemon juice
  • Hot cooked rice
  • Broccoli florets

Directions

Place each chicken breast between two pieces of plastic wrap. Pound lightly into a rectangle about 1/4 to 1/8 inch thick. Remove plastic wrap.

In a shallow bowl, combine the flour, salt, pepper, oregano and garlic powder. Coat chicken breasts with flour mixture, pressing it into the chicken.

In a 12-inch skillet cook half the chicken breasts in 1 tablespoon and 1 tablespoon oil butter over medium-high heat for about 3 minutes on each side or until brown and no longer pink. Remove chicken from skillet. Repeat with remaining butter, oil and chicken. Remove to the plate with the browned chicken.

Add lemon slices to the skillet; cook for 2 to 3 minutes or until lightly browned, turning once. Return all of the chicken to the skillet, overlapping chicken breasts slightly. Drizzle lemon juice over the chicken breasts. Cook for 2 minutes more to heat through. Serve chicken, lemon slices and pan juices over hot cooked rice. Makes 6 servings.

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Fresh Tomato Topped Pork

Ingredients

  • 4 boneless pork loin chops, 3/4-inches thick
  • 2 tablespoons olive oil
  • 1 large red onion, quartered and sliced (2 cups)
  • 2 tomatoes, cut into thin wedges
  • 2 tablespoons Balsamic vinegar
  • Mashed Potatoes, recipe below
  • Peas

Directions

Prepare mashed potatoes according to recipe below.

Season chops with salt and pepper.

In 12-inch skillet heat oil over medium-high heat. Add pork chops; cook 3 minutes. Turn pork over, add onion. Cook 10 minutes more or until chops are cooked through (160F), and stirring onion occasionally. Transfer chops to serving plates leaving onion in the pan.

Add tomatoes and vinegar to onion; cook and stir 1 minute more. Pour sauce over pork chops.

Serve with mashed potatoes and peas. Makes 4 servings.

Mashed Potatoes

Ingredients

  • 2 pounds russet or Yukon Gold potatoes, peeled and quartered
  • 2 tablespoons butter
  • 1 cup milk
  • Salt and pepper to taste

Directions

Bring a pot of salted water to a boil. Add potatoes and cook until tender but still firm, about 15 minutes; drain. Return drained pot to the heat and heat butter and milk until butter is melted. Return potatoes to the drained pot with the milk/butter mixture.

Using a potato masher or an immersion blender, slowly blend milk mixture and potatoes until smooth and creamy. Season with salt and pepper to taste.

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Tortellini Primavera

Serve with a green salad and whole-grain baguette.

4 servings

Ingredients

  • 14 1/2-ounce can vegetable broth or reduced-sodium chicken broth
  • 2 tablespoons all-purpose flour
  • 1 tablespoon extra-virgin olive oil
  • 3 cloves garlic, sliced
  • 1 cup shredded Italian fontina cheese or 3/4 cup shredded Parmesan cheese
  • 1 teaspoon dried Italian seasoning
  • 1/4 teaspoon salt, plus extra for the pasta
  • 16-ounce bag of your favorite frozen mixed vegetables
  • 16-ounce package frozen cheese tortellini

Directions

Put a large pot of water on to boil.

Whisk broth and flour in a small bowl.

Heat oil in a large skillet over medium heat. Add garlic and cook, stirring, until just beginning to brown, 1 to 2 minutes. Add the broth mixture to the pan, bring to a boil and cook, stirring occasionally, until the sauce is thick enough to coat the back of a spoon, about 3 minutes.

Remove from the heat and stir in cheese, Italian seasoning and salt.

Add salt and tortellini to the boiling water; return the water to a boil. after 3 minutes add the frozen vegetables and reduce heat to a simmer. Cook until the vegetables and tortellini are tender, 2-3 minutes. Drain; add to the skillet with the sauce and stir to coat. Serve with additional grated cheese.

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Ham and Spinach Frittata

Serve with some fresh Italian bread and the red leaf lettuce salad.

Ingredients

  • 3 tablespoons olive oil, divided
  • 2 small russet potatoes (about 3/4 pound), peeled and thinly sliced
  • 1 small onion, thinly sliced
  • 9 large eggs
  • Kosher salt and black pepper
  • 1 10-ounce package frozen chopped spinach, thawed and squeezed of excess liquid
  • 4 ounces Cheddar, grated (1 cup)
  • 4 ounces thinly sliced deli ham, cut into 2-inch pieces

Salad

  • 1 tablespoon red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 head red leaf lettuce, torn into bite-size pieces (6 cups)

Directions

Heat oven to 400° F. Heat 2 tablespoons of the oil in a large ovenproof nonstick skillet over medium heat. Add the potatoes and onion and cook, turning occasionally, until the potatoes are tender, 12 to 15 minutes.

In a large bowl, whisk together the eggs, ½ teaspoon salt and ¼ teaspoon pepper. Mix in the spinach, Cheddar and ham.

Add the egg mixture to the skillet, stir once, and transfer the skillet to the oven. Cook until the eggs are set, 12 to 14 minutes.

Meanwhile, in a large bowl, whisk together the vinegar, mustard, the remaining tablespoon of oil, and ¼ teaspoon each salt and pepper. Add the lettuce and toss to coat. Serve alongside the frittata.

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Salmon Burgers

Serve with frozen sweet potato fries heated in the oven and Easy Cucumber Salad.

Ingredients

  • 16 oz canned salmon, drained (or leftover cooked salmon)
  • 3/4 cup panko (Japanese-style bread crumbs)
  • 2 green onions, thinly sliced
  • 2 tablespoons snipped parsley
  • 2 teaspoons grated fresh ginger
  • 1 clove garlic, minced
  • 2 eggs, lightly beaten
  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon lemon juice
  • 2 tablespoons vegetable oil
  • 1 recipe Lemon Mayonnaise, recipe below
  • Sandwich buns and leaf lettuce
  • Easy Cucumber Salad, recipe below

Directions

In a mixing bowl combine panko, green onions, parsley, ginger, garlic, eggs, soy sauce and lemon juice. Stir in salmon.

Line a tray with parchment paper or foil. Divide salmon into four (2/3-cup) mounds on the tray. Shape into 1-inch-thick patties. Cover with plastic wrap; refrigerate 30 minutes while you prepare the other dinner ingredients.

Heat oil in large skillet over medium-high heat. Add salmon patties. Cook 4 to 5 minutes per side or until cooked through (160 degrees F). Serve with Mayonnaise topping on buns with lettuce.

Lemon Mayonnaise

Ingredients

  • 1/4 cup mayonnaise
  • 2 tablespoons red onion, minced
  • 2 teaspoons lemon juice

Directions

In a bowl stir together mayonnaise, red onion, and lime juice. Refrigerate until ready to serve.

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Easy Cucumber Salad

Ingredients

  • 2 tablespoons white vinegar
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh dill
  • 1 teaspoon minced garlic
  • 1 tablespoon white sugar, honey or agave syrup
  • 1 teaspoon salt
  • 1 English seedless cucumber, peeled and sliced

Directions

Whisk together the vinegar, parsley, dill, garlic, sugar and salt in a bowl; stir well. Add the cucumber and stir to coat.


beans

Beans play an essential role in Italian cooking and, consequently, they are grown throughout the country. From Sicily in the south to Piedmont and Veneto in the north, various regions produce different kinds of beans, all of which are enjoyed by the Italian culture. While many cooks will substitute one white bean for another, each type provides its own individual shape and texture to a given dish.

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Borlotti (cranberry beans) is a favorite bean in northern Italy. These red, tan and brown speckled beans turn  dark brown on the outside and  yellow on the inside when cooked. They add a creamy consistency to any recipe.

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The region of Tuscany is famous for Cannellini, white kidney beans, and are simply referred to as fagioli. Other popular Tuscan white beans include sorani, toscanello, corona and schiaccianoci.

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Chickpeas (Cece) or Garbanzo Beans are the most widely consumed legume in the world and have been adopted in every region of Italy. The chickpea has a round shape and are beige in color. They have a firm texture with a flavor somewhere between chestnuts and walnuts. Chickpeas can be cooked in soups and stews, added to pasta, eaten cold in salads and ground into a gluten-free flour.

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Corona, a large white bean,  is a member of the runner family and when cooked, they almost triple in size. This is one reason this hearty bean is often called the “poor man’s meat.”

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Fava beans are a staple of Abruzzo, Puglia, Campania, as well as Sicily. A staple of southern Italian cuisine, fava beans are hardy and widely available.

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Lentils, or lenticchie, are eaten all across Italy. With their nutty taste, lentils are ideally small and brown. The most select lentils are grown in Umbria, Abruzzo and Sicily. Although lentils do not require soaking previous to cooking, they are best when soaked for about an hour.

With all beans, keep in mind that the fresher the bean, the better it will taste when used in your favorite recipes.

A diet rich in fiber is a great preventative of coronary heart disease and colon cancer. Beans can provide a reduction in serum cholesterol levels and are also thought to prevent diabetes in at-risk individuals. Additionally, beans contain more protein than any other vegetable; some beans even rival chicken or meat in protein content.

Cooking beans at home is a simple way to save money and provide the base for many healthy meals. It requires little effort and they’re easy to keep on hand in the refrigerator or freezer. You can quickly put together soups, salads, dips and spreads.

Basic Directions for Cooking Dried Beans

Makes about 6 cups

Ingredients

  • 1 pound dried beans
  • 1 yellow onion, quartered
  • 2 bay leaves
  • Sea salt and ground black pepper to taste

Directions

Spread beans in a single layer on a large sheet tray; pick through to remove and discard any small stones or debris and then rinse well.

Soak the beans using one of these two methods:

Traditional soaking method: In a large bowl, cover beans with 3 inches of cold water, cover and set aside at room temperature for 8 hours or overnight.

Quick soaking method: In a large pot, cover beans with 3 inches of cold water, cover and bring to a boil. Boil for 1 minute, remove pot from heat and set aside, covered, for 1 hour.

Drain soaked beans and transfer to a large pot. Cover with 2 inches of cold water, add onion and bay leaves and bring to a boil; skim off and discard any foam on the surface. Reduce heat, cover and simmer, gently stirring occasionally, until beans are tender, 1 to 1 1/2 hours. Drain beans, discard onions and bay leaves and season with salt and pepper.

Beans develop flavor as they cook, but the flavor is subtle. You can boost the flavor of cooked beans by adding aromatic root vegetables, herbs and spices or meat to the pot near the end of cooking—the last 10 to 30 minutes. The flavor of the vegetables, herbs and meat is infused in the water and in turn is drawn into the bean. The conventional wisdom about salting beans is that salt toughens the skins as they cook. So it is best to add salt at the end of the cooking time. Do not add acidic ingredients, like vinegar, tomatoes or tomato juice, as this will slow the cooking process. Instead, add these ingredients after the beans are cooked.

Here are several flavoring options to add near the end of cooking dried beans:

  • Sauté separately diced aromatic vegetables—onions, celery, carrots, leeks, celery root, parsnip, garlic–in olive oil until just soft then stir them into the bean pot with about 10 minutes left to cook.
  • At the end of cooking, stir in salt and pepper to taste, add a bouquet garni–a few thyme sprigs, parsley stems and two bay leaves tied in kitchen twine–to soak.
  • Add a ham hock or a piece of prosciutto to cook with the beans for a deep meaty flavor. Diced bacon or ham steak added to the liquid will also deliver flavor to the beans, as will chunks of beef, pork or lamb.
  • When using beans in a soup, you can thicken the soup by transferring a cup or two of the cooked beans and broth to a blender and purée thoroughly. Then return the purée to the cooking pot.

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Orecchiette Pasta with Spinach and Beans

Serves 4

Ingredients:

  • 1 pound orecchiette pasta (small ears)
  • 3 garlic cloves, minced
  • 4 tablespoons olive oil, divided
  • Pinch of red pepper flakes
  • 12 ounces fresh spinach leaves, chopped
  • Salt and pepper
  • 3 cups vegetable or chicken broth
  • 2 cups cooked cannellini beans, drained
  • Parmesan cheese, grated

Directions:

Cook the orecchiette in boiling water  for 1-2 minutes less than the recommended cooking time. Drain and do not rinse.

While the pasta is cooking, saute garlic and red pepper flakes in oil in a saute pan for 1-2 minutes.  Do not allow garlic to brown. Add spinach, salt and pepper. Saute until the spinach is wilted. Add broth and simmer about 5 minutes. Add beans and drained orecchiette to the broth mixture. Stir to combine and cook 1-2 more minutes. Transfer to a serving dish.  Sprinkle with Parmesan cheese.

TIP: If you under cook pasta by a few minutes and then add it to your soup to finish the cooking time, the pasta will absorb some of the broth and be more flavorful.

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Bean and Sausage Stew

4 Servings

Ingredients

  • 2 tablespoons olive oil
  • 1 teaspoon Italian seasoning
  • 4 Italian sausage links, either pork or turkey, cut in half
  • 1 cup cooked beans, drained
  • 1 small onion, chopped
  • 2 tablespoons chopped parsley
  • 2 carrots, peeled and sliced into 1-inch pieces
  • 4 cups chicken broth
  • 2 small potatoes, scrubbed and cut into 1-inch pieces
  • 1 bay leaf
  • 1 small butternut squash, peeled, seeded and cut into 1-inch pieces
  • Salt and pepper to taste

Directions

In a Dutch oven or heavy-bottomed 6-quart pot, heat the olive oil over medium high. Brown the sausages on all sides for about 10 minutes and remove onto a plate.

Add the onions to the pot and cook for 5 minutes, until slightly translucent. Add the remaining ingredients.

Bring to a boil, return the sausage to the pot and reduce the heat to medium low.

Cook, partially covered, for about 30 minutes or until the squash is tender when pierced with a fork. Adjust the seasonings with salt and pepper to taste.

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Herbed Lentils with Spinach and Tomatoes

Serve with pita bread

Ingredients

  • 1 cup lentils
  • 2 cups water
  • 2 tablespoons olive oil
  • 2 tablespoons diced shallots
  • 3 cups baby spinach leaves (about 3 ounces)
  • 14 oz. diced tomatoes, slightly drained
  • 1/4 cup chopped fresh basil leaves
  • 1/4 cup chopped fresh flat-leaf parsley
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Directions

Place the lentils in a pot with the water and let rest one hour. Bring to a boil. Cover and simmer for 30 minutes or until the lentils are tender but still retain their shape. Drain any excess water from the lentils and set them aside.

Heat the olive oil in a large skillet over a medium-high heat. Add the shallots and cook until they are softened, about 3 minutes. Add the spinach and cook until just wilted, about 2 minutes. Add the tomatoes, lentils, basil and parsley to the pan and stir to combine. Cook until warmed through. Stir in the lemon juice, salt and pepper and serve.

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Beans and Broccoli 

Ingredients

  • 2 cups dried large white beans (corona), soaked overnight
  • 3 ounces Parmesan cheese with rind
  • 1 onion, quartered
  • 1 head garlic, halved crosswise
  • Kosher salt
  • 1½ pounds broccoli, coarsely chopped
  • 1/2 cup olive oil, divided
  • Freshly ground black pepper
  • 4 anchovy fillets packed in oil, drained, finely chopped
  • 2 wide strips lemon zest, thinly sliced
  • 1/4 cup fresh lemon juice

Directions

Drain beans and place in a large heavy pot. Remove the rind from the cheese and add to the beans along with the onion and garlic. Pour in water to cover by 2 inches. Bring to a boil, reduce heat and simmer, adding water as needed to keep beans submerged, until beans are tender, about 2 hours. Season with salt. Let the beans cool in the liquid. Discard vegetables and Parmesan rind, then drain.

Preheat oven to 450°F. Mix broccoli with ¼ cup oil on a rimmed baking sheet; season with salt and pepper. Roast, turning occasionally, until tender and lightly charred, 15–20 minutes. Let cool. Finely chop the broccoli.

In a large bowl combine the anchovies, lemon zest, lemon juice, remaining ¼ cup of olive oil and beans. Mix gently. Add the broccoli and season with salt and pepper, if needed. Shave Parmesan cheese over the mixture and serve.

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Braised Chicken with Fennel and White Beans

Ingredients

  • 3 tablespoons olive oil
  • 1 cut-up whole chicken (about 3 lbs)
  • 1/4 teaspoon coarse (kosher or sea) salt
  • 1/4 teaspoon black pepper
  • 1 small onion, cut into thin wedges
  • 2 large cloves garlic, finely chopped
  • 1 fennel bulb, quartered, cored, thinly sliced
  • 1 medium yellow bell pepper, cut into thin strips
  • 1 can (28 oz) Italian whole peeled tomatoes, undrained
  • 1/2 cup dry white wine
  • 1 tablespoon chopped fresh rosemary leaves
  • 2 cups cooked beans
  • Chopped fresh Italian (flat-leaf) parsley

Directions

In a deep 12-inch skillet, heat oil over medium-high heat. Sprinkle chicken with salt and pepper. Add chicken pieces to the skillet; cook 5 to 6 minutes, turning occasionally, until chicken is light golden brown. Remove chicken from skillet to a platter.

Add onion, garlic, fennel and bell pepper to the skillet. Cook 2 to 3 minutes, stirring constantly, until vegetables are crisp-tender. Add browned chicken, tomatoes, wine and rosemary. Heat to boiling. Reduce heat; cover and simmer 20 to 25 minutes, turning chicken once, until chicken is tender.

Stir in beans. Cook uncovered about 5 minutes longer or until sauce is slightly thickened and juice of chicken is clear, when the thickest area reads 165°F on a meat thermometer. Sprinkle with parsley and serve.


There are five islands in the Ligurian Sea and all are protected nature reserves or part of the collection of Italian national parks. The Ligurian Islands are characterised by their small or even tiny size and by their vicinity to the coast. These islands share two common features: their well-preserved Mediterranean vegetation with rare surviving species and the presence of ruined abbeys and monasteries dating back to the late Roman times.

Palmaria

islandspalmaria

A ferry service takes visitors to the island of Palmaria, which is a regional park: a protected area which is rich in natural beaches, cliffs, vegetation and caves that can only be reached by boat. From a tourist point of view, the island of Palmaria is the biggest and the most popular of the La Spezia Archipelago and every year thousands of tourists choose to visit its beautiful, uncontaminated beaches and crystalline waters.

It is close to the town of Portovenere, separated only by a narrow strait called Le bocche. The Palmaria island probably takes its name from the term “balma” which means cave, rather than from the presence of dwarf palms. The island offers many different landscapes: the eastern part is densely covered with Mediterranean scrub and the western side is characterized by steep sea cliffs that reach (188 m) over 600 feet high.The island also contains many interesting sights, such as the Grotta Azzurra (Blue Cave) in the western side which can be reached only by boat and the Grotta dei Colombi (Cave of Pigeons) accessible only with climbing ropes. Another noteworthy site is an abandoned quarry situated in the southern part of the island called Pozzale, which was used for mining black marble with gold streaks.

Tino

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The island of Tino lies beyond Palmaria. It is a military zone and is only open to visitors once a year on the occasion of the feast of San Venerio, the hermit who lived on the island in the tenth century.The area measures about 127,000 square meters and presents a triangular and rocky shape, with dense vegetation made up of maritime pines, live oaks, myrtles, mastics and strawberry trees.

A military lighthouse is located on a 400 foot (122 m) high cliff and has been a guide for thousands of boats, ships and vessels. On the eastern side there’s also a small port, the only landing-place for visitors. Nearby, there’s an archaeological area with ruins dating back to the Roman Age which prove the presence of ancient monastic settlements. In addition, on the northern coast, are the ruins of a monastery, whose construction probably dates back to 11th century.

Although the island is a military area, every year on September 13th the day of the patron St. Venerio, the island can be visited by tourists and, in addition, it is also possible to visit it with excursions organized by the Park. On the other days of the year it is strictly forbidden to land there.

Tinetto

islandstinetto

The island of Tinetto is the smallest one in the La Spezia Archipelago and is separated from Tino by just a few submerged rocks. The area is about half a hectare and doesn’t exceed 55 feet (17 meters) in height. Tino island lacks vegetation, with the exception of some Mediterranean shrubs and it hosts a rare subspecies of wall lizard, which is not present in any other corner of the world.

Tinetto had the first monastic settlement that was built in the 6th century. but it was destroyed by the Saracens. On the southern side, a small oratory remains intact along with a church with two naves to which a second oratory and the monks’ cells were linked.

Gallinara

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The island of Gallinara takes its name from the wild hens (Gallina = hen in Italian) which once lived there.The island has a surface of 0.23 sq. miles and lies less than a mile from the coast, near Albenga. It is a small Island and sheltered St. Martin of Tours between 356 and 360, who was escaping from Milan in order to avoid the Aryan persecutions. It became a center for monks and subsequently, the Benedictines. The monastery extended its influence into the Riviera di Ponente in 11th century but, during the 13th and 14th centuries, the abbey gradually fell into decay. Today, the island preserves the monastery ruins, the 16th century tower and the little neo-gothic church.

The Island, with its rare Mediterranean vegetation and its uncontaminated environment has become a Regional Natural Park. The Herring Gulls chose this place to nest without being disturbed, creating one of the largest colonies in the northern Tyrrhenian Sea. The less steep northern coast used to be a landing-place for the Roman ships, whose important discoveries are safeguarded in the Albenga Museum. Visitors can find Mediterranean Paleolithic flower species, rare reptiles and an unpolluted sea environment. Sea beds host several interesting and, in some cases, rare species of animal and vegetative life. The island’s vertical rock is characterized by formations of Coralligeno, whereas the northern area shows a wide area of oceanic Posidonia, a genus of flowering plants. The area surrounding the whole island is a marine conservation area. The only mooring place is on the north-western side. Its 1.86 miles coastline is steep, but the seabed is beautiful and famous for the presence of very rare black coral.

Bergeggi

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The little island of Bergeggi is a mile from the small promontory of Punta Predani. It is part of a regional protected area and it has a medium high rocky coast which is a little over 170 feet (53 meters) high. The natural environment includes the Mediterranean scrub and other species named campanula sabatia and euphorbia dendroides.The surrounding marine area was included among the conservation areas for the presence of important biological species in its sea beds.

The island has several signs which prove human settlement occurred on the island during the Roman age. One can find a very ancient circular sighting tower and the ruins of a Roman church dedicated to St. Eugenio, which dates back to the fourth century. In 992, the bishop of Savona ordered the construction of a monastery on the island to pay homage to the saint and it was given as a gift to the Colombian monks of Lérins. Today, the ruins of the monastery remain intact. Recently, a private villa was built on the island, but now it is empty and abandoned.

On the western part of the island, a pifferaio (Pied piper), a metal statue which represents a sitting human figure playing a wind instrument can be seen. According to reports, the statue represents a shepherd who’s calling a little goat from the gardens of the promontory, Torre del mare.

In all the areas, it is strictly forbidden to do any activity that might disturb the animal and plant life, such as bathing, navigation, anchorage, mooring, use of water motors, water skiing, underwater fishing, fishing or aquaculture.

The Cuisine of Liguria

The Mediterranean diet combines certain ingredients with the climate, traditions and cultures of the Mediterranean countries. Olive oil, pasta, fruit, vegetables, fish, some meat, legumes and wine are the basis of the Mediterranean diet. The word “diet” come from the Greek “diaita” that means “way of living”. Since the 1960’s, scientific research has proved that the Mediterranean people enjoy better health conditions than much of the western world.

Italy is one of the major consumers of olive oil and pasta in the world. Moreover every region can boast different types of pasta produced locally and olive oil is produced throughout much of the country. Liguria produces extra virgin olive oil that bears the certification of “origine protetta” (i.e., protected origin) and is characterised by precise qualities according to its production areas. Extra virgin olive oil that is produced in Western Liguria is characterised by a fruity aroma with hints of almond and apple and a low acidity. The oil of Western Liguria is extracted from the Taggiasca olives that are small and dark whose cultivation was introduced into Liguria by the Benedictine monks many centuries ago.

Typical foods of the Ligurian cuisine include stuffed vegetables, salads and home-made pasta (e.g., ravioli and trofie) with pesto sauce. One can also find “rabbit with Vermentino”, “dried cod brand de cujun”, “torta verde” (rice and vegetables cooked in a thin sheet of pastry) or pizzas – such as “Sardenara” with tomatoes, anchovies, olives and extra virgin olive oil.

islandtart

Leek and Smoked Mozzarella Tart

This Ligurian tart is prepared by chef Fausto Oneto at Ristorante U’ Giancu in Rapallo.

For the dough:

  • 2 tablespoons extra-virgin olive oil, plus extra for greasing the pan
  • 2 cups unbleached all-purpose flour, plus extra if needed
  • 1/4 teaspoon salt
  • 1/2 cup whole milk, plus extra if needed

For the filling:

  • 2 tablespoons (1/4 stick)unsalted butter
  • 3 pounds leeks, white parts only, thinly sliced
  • 1 cup whole milk
  • 1 cup freshly grated Parmigiano Reggiano
  • 4 ounces smoked Mozzarella or smoked Scamorza, coarsely grated
  • 1/4 teaspoon salt

Directions

Preheat the oven to 375 degrees F. Grease a round 16-inch pizza pan with low sides with olive oil.

Make the dough: Combine the flour, salt, milk, and olive oil on a counter. Add a little more milk if the dough is dry, or a little more flour if the dough is sticky. Knead 30 seconds, or until smooth, and wrap in plastic. Let rest at room temperature 1 hour.

Meanwhile, make the filling: Melt the butter in a large sauté pan over a medium flame. Add the leeks and milk, and cook for 15 minutes, or until the leeks are soft and the milk has evaporated. Add the Parmigiano, smoked Mozzarella and salt, and cool to room temperature. Adjust the salt, if needed.

Roll out the dough until it is very thin on a lightly floured counter (it should measure about 22 inches in diameter) and line the prepared pan with it, letting excess dough hang over the sides of the pan. Spoon in the leek filling. Use the overhanging dough to create a pretty border around the tart.

Bake the tart in the preheated oven until the crust is golden, about 40 minutes. Serve hot, warm or at room temperature.

islandpasta

Pasta with Mediterranean Herbs

Maria Rosa Costa owns the renowned Ristorante Rosa overlooking the fishing town of Camogli. Here is her recipe for pasta with Mediterranean herbs.

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 2 rosemary sprigs, leaves only, minced
  • 4 sage leaves, minced
  • 2 garlic cloves, minced
  • 8 plum tomatoes, peeled, seeded, and diced
  • 1/2 teaspoon plus 2 tablespoons salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 pound shell pasta
  • 1/2 cup freshly grated Parmigiano Reggiano

Directions

Heat 1 tablespoon of the olive oil in a deep saute pan over a high heat. Add the rosemary, sage and garlic and saute 30 seconds.

Stir in the tomatoes, season with ½ teaspoon of the salt and the pepper and cook 10 minutes, adding a little water, if needed.

Meanwhile, bring 5 quarts of water to a boil. Add the shells and the remaining 2 tablespoons of salt. Cook until al dente. Drain, reserving 1 cup of the pasta cooking water.

Stir the pasta into the rosemary sauce and add the Parmigiano. Add as much of the reserved pasta cooking water as needed to dilute the sauce and saute until the sauce thickens and coats the pasta. Adjust the salt, drizzle with the remaining tablespoon of olive oil and serve hot.

islandfish

Ligurian Style Snapper with Tomatoes and Olives

Ingredients

  • 1/4 cup plus 2 tablespoons extra-virgin olive oil
  • 8 (6-ounce) pieces snapper fillet
  • Fine sea salt
  • Freshly ground black pepper
  • 1 teaspoon lightly toasted and ground fennel seeds
  • 1 cup black olives, pitted
  • 1/4 cup dry white wine
  • 1 3/4 pounds ripe but firm tomatoes, seeded and cut into 3/8-inch dice
  • 1/2 cup lightly packed torn fresh basil leaves

Directions

Preheat the oven to 400°F.

Put 3 tablespoons of the olive oil in each of 2 baking dishes, each large enough to hold 4 pieces of fish with space in between. Put the dishes in the oven to heat the oil, but don’t let it get to the smoking point.

With a sharp utility or boning knife, make a few shallow slices through the skin of each snapper fillet to keep them from curling in the hot oil. Season each piece on both sides with salt, pepper and fennel. Place the fish in the hot oil, skin side down, to coat with the oil, then immediately turn with a fish spatula so that the skin side is up. The oil is the correct temperature, if you hear a light sizzle when the fish is added.

Divide the olives between the dishes, scattering them around the fish, then splash equal amounts of wine into each dish.

Bake for 6 to 8 minutes, until the fish is slightly firm and starts to flake when the tip of a knife is inserted into the flesh. The cooking time will vary depending on the thickness of the fillets. Season the tomatoes with salt and pepper, then divide them between the baking dishes, making sure they fall between the pieces of fish and into the hot pan juices. The tomatoes just need to get slightly wilted in the hot pans.

With a fish spatula, transfer the fish to warmed plates or a serving platter. Toss the basil in the olives and tomatoes and when the leaves are coated with the pan juices, spoon the mixture over the fish.

Italian-hazelnuislandcake

Hazelnut Olive Oil Cake

10 servings

Ingredients

  • 1/2 cup extra-virgin olive oil, plus more for pan
  • 1 1/4 cups hazelnuts
  • 1 cup unbleached all-purpose flour
  • 1 tablespoon baking powder
  • 4 large eggs
  • 1 1/2 cups sugar
  • 1/2 cup whole milk
  • Finely grated zest of 1 large lemon

Directions

Heat oven to 350°F. Lightly coat a 9-inch springform pan with oil.

Spread the hazelnuts on a baking sheet and bake until lightly golden, about 5 minutes. Remove from the oven, let cool slightly then rub in a clean dish towel to remove the skins. Set aside to cool completely.

Grind cooled nuts in a food processor until finely ground but not powdery. Transfer to a bowl. Add flour and baking powder; whisk to combine.

In the bowl of an electric mixer fitted with the whisk attachment, beat the eggs on medium-high speed until frothy, about 2 minutes. Gradually add sugar, beating until light, thick and pale yellow, about 4 minutes. Gradually add hazelnut-flour mixture; then add olive oil, milk and lemon zest, beating 1 minute more to combine.

Transfer batter to the prepared pan. Place pan on rimmed baking sheet and bake cake until golden and a cake tester inserted into center comes out clean, 35 to 40 minutes. Cool cake completely in pan on a wire rack. Release cake from pan and serve.

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fallsoup

Autumn officially arrived on Tuesday. What better way to welcome the season than making a delicious soup using ingredients that are hitting the farmers markets now? Soup is perfect in any season, but Autumn is especially a perfect time to make soup. When the temperatures drop and the days get shorter, nothing hits the spot like a bowl of warm soup. Store-bought varieties are convenient, but they can be salty and taste overcooked. Homemade is better.

The fall season aligns well with some interesting seasonal ingredients. For example you can add any of the fall ingredients to your standard soup recipes:

Squash, acorn, delicata, kabocha or butternut squash
Apples
Kale
Cabbage
Kohlrabi
Parsnips
Turnips
Parsnips
Swiss Chard
Sweet Potatoes

Orzo, Squash and Chicken Soup

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Make it vegetarian by omitting the chicken, substituting vegetable broth and serving with shaved Parmesan. You can also substitute a different type of squash or sweet potatoes.

Ingredients

  • 4 delicata squash, peeled, seeded and cubed
  • 1/4 cup extra virgin olive oil, divided
  • Salt and freshly ground black pepper to taste
  • 2 small skinless, boneless chicken breast halves
  • 1 cup orzo
  • 1 small yellow onion, chopped
  • 3 cloves garlic, minced
  • 5 sage leaves, torn into pieces
  • 4 cups chicken broth

Directions

Preheat the oven to 400°F and line two baking pans with parchment paper.

Mix the squash with 2 tablespoons of the olive oil, salt and pepper and spread on one prepared baking pan.

Place the chicken on the other baking pan, brush with 1 tablespoon oil and season with salt and pepper.

Place the squash on the top rack in the oven and the chicken on the lower rack. Roast until the chicken is cooked through and a thermometer inserted into the thickest part reaches 160°F, about 20 minutes. Remove the chicken from the oven and continue to roast the squash until it is tender and caramelized, about 10 minutes longer.

When the chicken is cool enough to handle, cut it into bite-sized pieces.

Put 6 cups water in a large heavy pot over medium-high heat and bring to a boil. Add salt and the orzo and cook for 7 minutes. Drain the pasta and set aside.

Return the pot to medium-high heat and add the remaining oil  Add the onion, garlic and sage and sauté until soft, about 5 minutes. Add the chickenbroth and bring to a boil. Add the cooked orzo, chicken and squash and reduce the heat to low. Simmer for 15 minutes, then season to taste with salt and pepper and serve.

Vegetable Farro Soup

fallsoup2

Omit the Parmesan cheese for a vegan dish.

6 servings

Ingredients

  • 3 tablespoons extra-virgin olive oil
  • 2 celery ribs, thinly sliced
  • 1 medium onion, thinly sliced
  • 1 medium leek, white and pale green parts only, thinly sliced
  • 1 cup farro or wheat berries
  • 1 tablespoon tomato paste
  • 2 quarts water
  • One 15-ounce can cannellini beans, drained and rinsed
  • 1 sweet potato, peeled and diced
  • 2 large carrots, diced
  • 1 cup frozen peas
  • Salt and freshly ground black pepper
  • 2 tablespoons thinly sliced basil
  • Grated Parmesan cheese, optional

Directions

In a large soup pot, heat the oil and add the celery, onion and leek. Cook over moderately high heat, stirring a few times, until softened, 5 minutes.

Add the farro and tomato paste and cook, stirring, until the grains are coated and shiny, 30 seconds.

Add 1 quart of the water, sweet potato and the beans and bring to a boil. Simmer over low heat for 30 minutes.

Add the carrots and the remaining 1 quart of water. Cover and cook over low heat until the carrots are tender, 30 minutes.

Add the peas, cover and cook until tender, at the most 5 minutes. Season with salt and pepper, top with basil and Parmesan cheese, if using. Serve with bread sticks.

Pea Soup with Ham and Sherry

fallsoup3

6 servings

Ingredients

  • 1 tablespoon olive oil
  • 1 cup chopped onion (1 large)
  • 1 cup sliced celery (2 stalks)
  • 1 cup sliced carrots (2 medium)
  • 1 tablespoon minced garlic
  • 1 tablespoon fresh thyme leaves
  • 2 – 14 ounce cans reduced-sodium chicken broth
  • 2 1/2 cups water
  • 1 cup dried green split peas
  • 3 ounces reduced-sodium ham, diced
  • 1/2 teaspoon crushed red pepper flakes
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon ground nutmeg
  • 1 cup frozen green peas
  • 1/4 cup snipped fresh parsley
  • 2 tablespoons dry sherry
  • Whole wheat croutons* (optional)
  • Plain Greek yogurt (optional)

Directions

In a Dutch oven, heat oil over medium-high heat. Add onion, celery, carrots, garlic and thyme. Reduce heat to medium; cook about 5 minutes or until the vegetables are tender, stirring frequently.

Stir in the chicken broth, the water, split peas, ham, crushed red pepper, black pepper and nutmeg. Bring to boiling; reduce heat. Simmer, covered, for 1 to 1-1/4 hours or the until split peas are soft.

Stir in frozen peas and parsley; cook about 5 minutes more or until the peas are heated through. Stir in sherry and remove from the heat.

Top the soup with croutons and/or yogurt.

*For homemade croutons, preheat the oven to 350 degrees F. Coat a baking pan with nonstick cooking spray; set aside. Cut up whole wheat bread slices into 3/4- to 1-inch pieces; place on the prepared baking pan. Bake for 8 to 10 minutes or until edges are golden, turning or stirring once halfway through the baking time.

Hearty Greens, Bowtie Pasta and Tomato Soup

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Use any hearty greens that are in season in this filling soup. I save the rinds from wedges of Parmesan cheese in the freezer for making this type of soup.

Serves 6 to 8

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 3 cloves garlic, chopped
  • 1 medium onion, chopped
  • 1 bay leaf
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon crushed red pepper flakes
  • 1 1/2 teaspoons dried Italian seasoning
  • 8 cups low sodium chicken or vegetable broth
  • 4 plum tomatoes, cored and chopped
  • 2 carrots, chopped
  • 1 celery stalk, diced
  • 1 bunch Swiss chard including chard stalks or kale (about 3/4 pound)
  • One Parmigiano-Reggiano rind, plus grated Parmigiano Reggiano for garnish
  • 1/2 pound baby spinach
  • 1/2 pound bowtie (farfalle) pasta, cooked al dente

Directions

Heat oil in a large pot over medium heat. Add garlic, onion and bay leaf and cook, stirring often, until golden brown, about 10 minutes. Add crushed red pepper flakes, Italian seasoning and tomatoes and cook until most of the tomato liquid is released and absorbed, about 5 minutes more.

Add carrots, celery, salt, pepper and broth. Bring to a boil, scraping up any browned bits from the bottom of the pot.

Stir in chard and Parmigiano-Reggiano rind. Reduce heat, cover, and simmer one hour.

Stir in spinach, cooked pasta and season. Simmer 15 minutes.

Remove and discard bay leaf and cheese rind from the soup. Add salt and pepper, if needed, and ladle into bowls, Garnish with grated cheese.

Pork, Rosemary, Chianti Wine and Pasta Soup

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Ingredients

  • 1/2 pound Ditalini pasta
  • Two 16-oz cans Italian diced tomatoes
  • 2 whole cloves garlic, peeled
  • 1 whole sprig of rosemary
  • 2 slivers lemon zest
  • 4 medium carrots, peeled and diced
  • 2 parsnips, peeled and diced
  • 2 cups beef broth
  • 1/3 cup Chianti wine
  • 1½ pounds pork shoulder fat trimmed, diced ½ inch pieces
  • Salt and black pepper to taste
  • 2 tablespoons parsley, chopped
  • Extra virgin olive oil, optional
  • 1/2 cup Parmigiano-Reggiano cheese shredded, optional

Directions using a slow cooker:

In a slow cooker, combine all the ingredients except for the pasta and parsley. Set to low and cook for 8 hours.

Once the soup is cooked, remove the rosemary sprig, garlic and lemon zest.

Meanwhile bring a large pot of water to a boil. Cook pasta to the al dente stage, drain and add to the soup. Heat until all the ingredients are hot.

Garnish with fresh parsley, drizzle with olive oil and top with cheese, if desired, before serving.

Stove top directions:

Heat one tablespoon of olive oil in a Dutch oven or soup pot and brown the pork cubes.

Mince the garlic and add to the pot with the rosemary leaves and lemon zest. Saute for one minute. Add the wine and stir, scraping the bottom of the pan.

Add the carrots, parsnips, tomatoes and beef broth; bring to a boil. Reduce the heat, cover the pan and simmer for 2 hours.

The meat should be very tender. If not, simmer for another 30 – 45 minutes.

Cook pasta in boiling salted water until al dente. Drain and add to the soup along with the parsley. Heat for a few minutes and serve with the optional ingredients.

A green salad goes nicely with this soup.


anchovy9

A health food for some, a gourmet food to others and a scary little fish for still others.

This tiny little fish swims in schools throughout most of the world’s oceans. Most become food for bigger fish, but sea-going cultures all over the world consume these tiny creatures and have incorporated them into their respective cuisines. This fish is a small, warm water relative of the herring, a Northern European staple, and just as the peoples of the north salted their herring to preserve them, the anchovy has long been salted by fishermen and packers in the Mediterranean where it is a staple. While they were usually consumed fresh and either grilled or marinated, they always preserved some of their catch for later use. Before the advent of canning and refrigeration, salt was the predominant way to preserve them. Salting anchovies changes both their taste and texture. Although Europeans seem to prefer buying whole salted anchovies from their local market, salted anchovies show up in the US mainly in the form of small flat or rolled fillets packed with olive oil – like sardines. Salt-packed anchovies are sold as whole fish with heads removed; while oil packed anchovies are sold de-boned or in pieces. Oil packed fillets are ready to use, while salt packed anchovies must be de-boned and soaked to remove the excess salt.

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After rinsing, salt-packed anchovies have a deep flavor with less saltiness; while oil packed anchovies are saltier due to being preserved in olive oil. In most cases they can be used interchangeably in recipes. Salt-packed anchovies can be stored covered in the refrigerator, where they will keep almost indefinitely. Salt-packed anchovies must be soaked prior for use in a recipe. There are three commonly used soaking liquids: cold water, milk or a combination of cold water and dry white wine. Whatever liquid you choose, use enough to completely cover the anchovies and soak them for approximately 30 minutes. (Many people will change the liquid after about 15 minutes.) You can soak the salt-packed anchovies before or after removing the backbone.

anchovy01

Anchovy paste can make an acceptable substitute for anchovies in some recipes. (Use ½ teaspoon for every anchovy called for.) Anchovies can be used in recipes as a seasoning ingredient rather than as the main ingredient. Many recipes call for one or two mashed or minced fillets that disappear into the sauce as it is cooked. There are well-known recipes where the anchovy is the main ingredient For example, in an anchovy and garlic paste that is used to spread on slices of crostini or in Bagna Cauda, an anchovy and garlic dip, that is traditional in Northern Italy. The Italian cuisines of Campania, Calabria, and Sicily often rely on anchovies for pasta dishes, such as, Spaghetti con Acciughe that includes anchovies, olive oil, garlic, red pepper flakes and bread crumbs. Anchovies are often minced or mashed into vinaigrettes to season vegetables and salads.

anchovy3

Bagna Cauda Pot

Consider the health benefits of anchovies:

  • Anchovies are high in Omega-3 polyunsaturated fatty acids, which can help lower cholesterol and reduce the risk of heart disease.
  • Anchovies are also a good source of essential vitamins and minerals, such as Vitamin E, Vitamin D, Calcium and Selenium.
  • Anchovies are an excellent source of protein – delivering 9 grams of protein for only five anchovies.
  • Due to their size and short life span, Anchovies contain lower levels of heavy metals (mercury, lead, cadmium and arsenic,) and other environmental toxins – especially when compared to tuna and other larger fish.

Equivalents:

2 oz Anchovy paste = 4 tablespoons = 1/4 cup

2 oz Anchovy fillets in oil = 50g = 8 to 12 Anchovies in oil = 12 drained

1 ½ oz Anchovies, drained = 40g = 8 to 10 Anchovies

1/2 teaspoon Anchovy paste = 1 Anchovy fillet

Once a tin or jar of anchovies is opened, you can store the anchovies in the refrigerator (discard the tin and store them in a sealed container) for up to two months: just make sure the fillets are covered in oil during that time to keep them fresh.

anchovy

Here are some recipes where you can incorporate this tiny fish into your cooking. I prefer to purchase anchovy fillets packed in extra-virgin olive oil.

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Bagna Cauda

Serves 6

Bagna Cauda is the Italian version of fondue. Raw vegetable pieces are dipped into the hot, garlicky, anchovy-flavored oil until warm – and then eaten, catching every little garlicky drip on a fresh piece of Italian bread. It helps to have a Bagna Cauda “pot”, but a fondue dish with the Sterno flame underneath works — as does an electric wok on low.

Ingredients

  • 3/4 cup extra virgin olive oil
  • 4 tablespoons unsalted butter
  • 12 olive oil packed anchovy fillets, minced
  • 6 large garlic cloves – peeled and minced
  • Cubed raw vegetables for dipping: sweet peppers, fennel, cauliflower, endive and zucchini
  • Italian bread – sliced

Directions

Place the olive oil, garlic and anchovies in a skillet over low heat. Stir until the anchovies have “melted” and the mixture looks thickened. Whisk in the butter until melted, then remove the skillet from the heat and whisk again until creamy looking. Pour into a dish that can stay heated at the table — like a fondue pot, Bagna Cauda pot, or electric skillet or wok.

To serve: Dip vegetable pieces into the hot oil for a few minutes and use a bread slice to absorb the dripping oil on the way to your mouth.

anchovy6

Tuna Stuffed Roasted Peppers

Serves 6

Ingredients

  • One 12 oz jar of roasted peppers, drained
  • Two 6-ounce cans Italian tuna packed in olive oil, undrained
  • 1 tablespoon lemon juice
  • 1 tablespoon capers, rinsed and finely chopped
  • 2 anchovy fillets, finely chopped
  • Freshly ground pepper, to taste
  • 1/4 cup balsamic vinegar, optional
  • Chopped flat leaf parsley for garnish

Directions

Cut the peppers into 2-inches wide strips.

Combine tuna, lemon juice, capers and anchovies in a medium bowl.

Lay the pepper strip flat, inside facing up, and put a tablespoon of the tuna stuffing at one end.

Tightly roll up the pepper strip. Place the pepper roll-ups on a serving platter.

Grind some black pepper over the stuffed peppers and drizzle with balsamic vinegar, if using. Sprinkle with chopped parsley.

Serve slightly chilled or at room temperature.

anchovy1

Spaghetti con Acciughe

A classic Neapolitan dish.

Serves 6-8

Ingredients

  • 1 pound Spaghetti or Bucatini Pasta
  • 12 anchovies
  • 1/2 cup extra virgin olive oil
  • 6 large garlic cloves, minced
  • Big pinch of hot, red pepper flakes or to taste
  • 2 tablespoons flat-leaf parsley, minced
  • 3/4 cup fresh bread crumbs, toasted

Directions

Mince 6 of the anchovies and chop the remaining six coarsely. Set aside.

Cook pasta in plenty of salted boiling water until “al dente” – about 10 minutes.

While pasta is boiling, put olive oil, garlic, minced anchovies and chili flakes in a deep-sided frying pan or pot and saute over low heat until the anchovies are “dissolved.” Stir in the parsley and remaining anchovies and turn off the heat.

Drain the pasta, reserving 1 cup of the cooking water. Transfer pasta into the pan containing the anchovy sauce and toss until pasta is well coated. Add some reserved cooking water if the pasta seems dry. Put 2 tablespoons of bread crumbs aside. Add remaining bread crumbs to the pasta and toss again.

Sprinkle remaining breadcrumbs on top ot the pasta before serving.

anchovy4

Tomato Salad with Anchovy & Roasted Garlic Vinaigrette

Ingredients

  • 1 head garlic
  • 4 anchovies, chopped
  • 2 tablespoons parsley, chopped
  • 2 tablespoons red wine vinegar
  • 1 tablespoon fresh lemon juice
  • 1 1/2 teaspoons Dijon mustard
  • 1 1/2 teaspoons sugar
  • 1/2 teaspoon crushed red pepper flakes
  • 1 cup extra-virgin olive oil
  • Salt and pepper
  • Tomatoes, sliced

Directions

Halve the head of garlic crosswise and wrap them in foil, cut side up. Roast in a 450°F oven until tender, about 45 minutes. Let cool, then squeeze the cloves into a medium bowl. Add the anchovies and mash them with a fork into a paste.

Whisk in chopped parsley, vinegar, fresh lemon juice, Dijon mustard, sugar and crushed red pepper flakes. Add the extra-virgin olive oil and whisk until combined. Season with salt and pepper. Serve over tomato slices.

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Italian Fish Stew with Anchovy Pesto

Stew

  • 1 lb cod fillets or other firm white fish fillets
  • 1 tablespoon olive oil
  • 1 onion, finely chopped
  • 1 celery stalk, sliced thin
  • 1 28 oz container Italian plum tomatoes, chopped
  • 1 tablespoon tomato paste
  • 2 cloves garlic, crushed
  • 1 teaspoon dried oregano
  • 2 tablespoons chopped parsley
  • 1 bay leaf
  • 1/2 cup of dry white wine
  • Salt and pepper to taste
  • 8 mussels
  • 8 shrimp

Pesto

  • 6 anchovy fillets, chopped
  • 1 tablespoons chopped fresh parsley
  • 1 clove of garlic, chopped
  • 1 tablespoon olive oil
  • Freshly ground black pepper

Directions

Mix the chopped plum tomatoes, tomato paste and herbs together in a mixing bowl. Set aside.

Rinse and dry the fish on paper towels and cut into 1 inch chunks.

In a large saucepan over medium heat, warm the olive oil and saute the onion, garlic and celery until soft.  Reduce the temperature to low and add the fish and the tomato mixture to the saucepan.  Add salt and pepper to taste and the wine.

Cook uncovered for 30 minutes or until the fish is just cooked and the liquid has reduced to a thick soupy consistency.

Add the mussels and shrimp and cook until the mussels open. Discard any that do not open.

Pound together the pesto ingredients with a pestle & mortar or process in a food processor to make a rough paste.

Remove the bay leaf and serve the fish stew in shallow bowls, topped with a tablespoon of the pesto.

anchovy02

Lamb Chops With Anchovies, Capers and Sage

3 servings

Ingredients

  • 6 rib lamb chops (1 1/2 pounds)
  • Salt and pepper
  • 3 tablespoons extra-virgin olive oil
  • 3 anchovy fillets
  • 3 tablespoons drained capers
  • 15 sage leaves
  • 1/4 teaspoon crushed red pepper flakes
  • 2 garlic cloves, finely chopped
  • Lemon wedges, for serving.

Directions

Pat the lamb chops dry with paper towels. Season them with salt and pepper and let rest for 15 minutes.

Over medium-high heat, warm a skillet large enough to hold all the chops in one layer. Add the oil and when it shimmers, add the anchovies and capers. Cook, stirring, until the anchovies break down, about 3 minutes.

Arrange the lamb chops in the skillet and cook, without moving them, until brown, about 3 minutes. Turn them over, and add the sage leaves and red pepper flakes into the pan. Cook until the lamb reaches the desired doneness, about 2 minutes for medium-rare.

Arrange the chops on serving plates. Add the garlic to the pan and cook for 1 minute, then spoon the sauce over the lamb. Serve with the lemon wedges.

anchovy7

Figs Stuffed with Anchovy Tapenade

Ingredients

  • 15 oil-cured black olives, pitted
  • 2 teaspoons capers
  • 1 anchovy fillet
  • 1 teaspoon fresh thyme or 1/4 teaspoon dried
  • 2 teaspoons olive oil
  • 12 ripe, small Mission figs

Directions

Puree olives, capers, anchovy, thyme, and olive oil together in a food processor or chop by hand.

Make a slit in the side of each fig and spoon about 1/2 teaspoon of tapenade into the fig. Pinch opening closed. Allow 3 figs per person.

 


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Stracotto  translates literally from the Italian as “overcooked,” but the term has come to refer to beef stews and braises – especially in the northern Italy.The important part of the recipe is the slow cooking of the meat at a very low temperature to tenderize even the toughest cut of beef. The recipe starts with a soffritto of onion, carrot, celery and, sometimes, finely diced pancetta or the fat from prosciutto and continues with the addition of red wine, beef broth, tomatoes and tomato paste.

There are as many versions of this dish as there are cooks. In much of Tuscany, the meat to be roasted in the pot is seasoned with a minced mixture of celery, carrot, onion and parsley, but never garlic, whereas the cooks of Arezzo use garlic and juniper berries to season the meat.

In Lombardy, the meat is marinated overnight  in the red wine. In northern Italy, especially the Parma area, leftover stracotto becomes a filling for ravioli.

In Florence, before the discovery of America and the importation of tomatoes, stracotto was cooked with agresto – a sauce made from crushed, tart grapes, boiled and flavored with cloves, cinnamon and the juice of a squeezed onion. Chianti is the wine of choice in preparing this dish in Florence and porcini mushrooms are often an important ingredient.

In Bologna, a veal roast is used for this dish. In Sicily, the meat is cut into chunks, stew like, before braising.

Italian Jews also make stracotto with wine and tomatoes that is eaten both as a shabbos lunch and as a Friday night dinner. Rome resident, Celeste Pavoncello Pipenro, recalls eating stracotto throughout her life, “I remember Grandmother Celeste cooking stracotto in a special crock pot that she used just for this dish. It was very important to her to cook the stracotto in the crockpot. Also, my father, Marco, cooks the stracotto quite often and he puts some chocolate in with the meat just to add a different flavor.”

The dish originated in the Piedmont area of italy and here is an early recipe translated from Italian to English.

Piedmontese Pot Roast of Beef with Barolo Wine

Ingredients for 6 persons
1 Kg of lean beef, Italian parsley, sage, garlic, onion, carrot, celery, a
little flour, one bottle of Barolo wine, olive oil, butter, nutmeg, salt
and pepper.

You place in a casserole dish some spoonfuls of butter, olive oil
and sliced onions. Saute these ingredients, then brown the meat
after dredging it in the flour. Cover with the parsley, garlic, the
herbs and the rest of the chopped vegetables. Brown the meat on
all sides to seal it, then add the Barolo wine. Simmer a while to
reduce the liquid & evaporate the wine, then add salt and pepper.
Cover and place in a preheated oven(150C/300F/Gas 2). Continue
cooking for approximately three hours in the covered casserole.
Slice the meat and serve the dish with its gravy, straining the gravy if
you prefer smooth gravy.

Barolo wine is traditionally used for this dish in Italy and in Italy it is possible to find inexpensive Barolo wines that are perfect to cook with. Unfortunately, that is not the case in America. Because you don’t want to pour a fifteen or twenty-dollar bottle of wine over a four-dollar piece of meat, I recommend cooking with a flavorful inexpensive red wine and reserving the Barolo to serve with dinner. For tender, flavorful meat, it is best to prepare this dish several hours or, even better, a full day ahead of time. Reheat it in the oven before serving.

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Italian Pot Roast (Stracotto)

I also include slow cooker directions for those who prefer that method for this recipe.

Ingredients

1 tablespoon olive oil
4 lb chuck roast
1 onion, chopped
2 carrots, chopped
2 celery stalks, chopped
8 oz Cremini mushrooms, chopped
3 garlic cloves, chopped
2 cups dry red wine
1/4 cup flat leaf parsley leaves, chopped
2 tablespoons sage leaves, chopped
1 bay leaf
1 cup beef stock
1 container crushed tomatoes (26-28 ounces)
1 tablespoon tomato paste
Polenta, recipe below, or Spaghetti

Directions

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Heat olive oil in a large Dutch oven. Salt and pepper the roast, then brown it on both sides.

If using a slow cooker, put the roast in the cooker. If you’re using a Dutch oven, put the roast on a plate.

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Sauté the vegetables in the oil that remains until they’re soft and a little browned.

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Add the wine to stir up the browned bits on the bottom of the pan and bring to a boil for 2-3 minutes.

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Add the herbs, tomato paste, tomatoes and beef stock.

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For the Dutch oven put the roast back in the pot and bring the mixture to a simmer and keep at just a simmer for 2 ½ to 3 hours.

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If the liquid begins to boil, you may need to place the lid ajar. You don’t want a rapid boil, just a few lazy bubbles or the meat will get tough.

If you’re using a slow cooker, add the vegetables, wine, stock, herbs, tomato paste and tomatoes to the cooker and turn on low for 6-8 hours.

When the meat is tender, remove and cut into thin slices. To thicken the sauce, especially if made in the slow cooker, boil for a few minutes. Remove the bay leaf before serving.

Serve the sliced beef with creamy polenta or spaghetti and a green salad. An Italian red wine, like Masciarelli Montepulciano d’Abruzzo, will be great to use in the recipe and to drink with dinner.

6a010535d7df4f970b0120a90c858a970b-800wi

Quick Creamy Polenta

3 cups water or beef broth
1/2 teaspoon salt, if using water
1 tablespoon butter
1 cup quick cooking polenta

Directions

Bring the water/broth to a boil. Add salt and butter, then while stirring, slowly pour in the polenta. Stir until there are no lumps, then turn the heat down to a bare simmer. After 5 minutes, turn off the heat and cover the pan until ready to serve.



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