Healthy Italian Cooking at Home

Category Archives: zucchini

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10 Piece Chicken Nuggets with Large French Fries

$6 per serving

Family of Four Total Cost: $24

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Cheeseburger with Large Curly Fries

$4 per serving

Family of Four Total Cost: $16

Eating healthy should not be a privilege or reserved for people who can “afford” it. Fresh fruits and vegetables actually don’t cost more than burgers, fries and sodas. In fact, they’re often less expensive, so shopping for good, fresh produce shouldn’t be an impossible achievement. The family friendly, healthy dinner recipes below are full of nutrition, but they don’t skimp on taste. Plus, at less than $1 per serving, the recipes are easy on the wallet and the waistline. They are also easy to prepare.

Luckily, many of these pantry staple foods cost less than $2 per package. A 1-pound bag of brown rice, for example, sells for about $1.75 and cooks up into about 10 side dish servings — that’s just 18 cents a serving. Prices may vary slightly based on the store, location and time of year. If you have the items below stocked in your pantry and refigerator, you will be able to make delicious meals and save money.

Brown Rice

Great for side dishes, rice salads, casseroles, soups and stews.

What’s a serving? 1/4 cup dry, uncooked rice. Price per serving: 18 cents. A 1-pound bag costs about $1.75 and contains 10 servings.

Whole-Wheat or Multigrain Pasta

Great for hot and cold pasta dishes.

What’s a serving? 2 ounces of dried pasta which means you get about 8 servings in a one pound box or bag of dried pasta. Price per serving? About 24 cents. You can get a 16-ounce box or bag of store-brand dried pasta for about $1.69.

100% Whole-Wheat Bread

Great for hot and cold sandwiches, bread stuffing, bread pudding and breakfast.

What’s a serving? 2 slices, the amount you’d use to make a sandwich. Price per serving: About 18 cents. You can get a 22-ounce loaf of store-brand 100 % whole-wheat bread for about $1.99. (My store often has buy one, get one free.) Each loaf has about 22 slices or 11 servings of 2 slices each.

Old-Fashioned Oats

Great for hot or cold cereal, granola, crumb toppings for desserts and muffins.

What’s a serving? 1/2 cup dry oats. Price per serving: 13 cents. A 42-ounce container of store brand oats costs around $3.99 and each container has about 30 servings of dry oats.

Quinoa

Great for salads, side dishes, breakfast or in any recipe for rice.

$0.60 per ¼ cup serving, about $4 per box. It may be hard to pronounce (that’s keen-wah), but it’s easy to prepare and packs a nutritious punch. Filled with protein and fiber, this superfood also contains nine essential amino acids our bodies can’t produce on their own.

Canned Tuna and Salmon

Great for sandwiches, fish cakes, casseroles, several types of salads and appetizers.

What’s a serving? A 6-ounce can is about 2 servings. Price per serving: About 70 cents for chunk white albacore in water. You can buy a 6-ounce can of solid white albacore in water for about $1.99 or a 6-ounce can of chunk white albacore in water for about $1.39. The best deal is usually with chunk light in water for 85 cents per 6-ounce can. For salmon $0.75 per serving or about $1.50 per can.

Jarred Marinara Sauce

Great for pasta dishes, pizza, casseroles, appetizers, Italian sandwiches and stews.

What’s a serving? 1/2 cup. Price per serving: About 28 cents. You can buy a 24 or 28-ounce jar or can of marinara or pasta sauce for $1.67. Watch for store sales.

Dried Lentils and Beans

Great for casseroles, salads, soups and stews and more. Lentils are the most user-friendly of the beans because they cook quickly without pre-soaking. Generally you just need to cover 1 cup of lentils with 3 cups of water or broth and boil for 3 minutes. Reduce heat and simmer for 25 minutes or until the lentils are tender.

What’s a serving? 1/4 cup dried lentils. Price per serving: 10 cents. You can buy a 16-ounce bag for $1.29. Each 16-ounce bag makes about 13 servings of lentils. That small bag of lentils is deceiving because the lentils are dried, but once cooked, you will see the value.

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Below is a list of fresh, nutritious foods that cost less than $1 per serving.

Chicken Breasts

$0.75 per 4 oz serving, about $2.99 per pound.  Forgo fast food on a budget — a small fresh chicken breast is cheaper and filled with healthy, lean protein. Grill, bake, use in salads or slice for a whole-wheat wrap with veggies.

Eggs and Store-Brand Egg Substitute

Great for: Making quick omelets or breakfast. You can also blend half egg substitute and half eggs to make scrambled eggs, quiches, frittatas or egg casseroles.

What’s a serving? 1/4 cup. Price per serving: 25 to 37 cents. You can buy a 16-ounce carton of refrigerated egg substitute for $1.99 to $2.99 and supermarkets eggs, ($0.19 per egg) for about $2 per dozen. Eggs are a quick, delicious and inexpensive protein.

Nonfat Greek Yogurt

Great for: A quick snack, parfaits made with fruit and granola, salad dressings and smoothies.

What’s a serving? Most individual servings come in 6 ounce or 8 ounce containers. You can save money by buying a larger container of Greek yogurt and then making your 6 or 8 ounce portion from it. Price per serving: individual servings can cost about 89 cents each and sometimes less when found on sale.

Low-Fat Milk

$0.25 cents per cup, about $4 per gallon. One calcium-filled glass can help keep teeth strong. Add a splash to a fruit smoothie or enjoy in a bowl of oatmeal or cereal.

Cottage Cheese

$0.88 per 1/2 cup serving, about $3.50 per 16 oz container. This mild cheese is surprisingly high in protein and tastes great in both sweet and savory dishes.Try it topped with sliced pineapple and berries for a sweet protein-packed treat.

Apples

$0.50 to $0.75 per apple (depending on variety) Full of vitamin C and cancer-fighting antioxidants. Snack with peanut butter or add thin slices to a sandwich.

Bananas

$0.20 to $0.50 per banana, about $0.60 per pound or $2 per bunch. Filled with fiber and potassium. Add to your cereal or vanilla ice cream!

Cantaloupe

$0.50 per ½ cup serving, about $2.50 to $3 per melon. Filled with antioxidants, cantaloupe is inexpensive and contains many servings.

Watermelon

$0.30 per 1 cup serving, $ 4 to $5 per melon and filled with vitamin C — a cancer-fighting antioxidant that helps strengthen immunity and promote bone health.

Pears

$0.85 each, about $1.75 per pound (depending on variety). White fleshy pears may help prevent strokes. They’re also full of fiber. Try the Bartlett, Bosc and Anjou varieties.

Oranges

$0.50 each, about $1 per pound (in family sized packages). Oranges aren’t just about their vitamin C. This citrus fruit is also filled with fiber, folate and potassium.

Garlic

$0.30 per bulb. It’s also full of antioxidants to promote heart health and reduce the risk of cancer and Alzheimer’s. Add to a pan of veggies or tomato sauce to spice up the flavor or roast it in the oven for a sweeter flavor.

Onions

$0.18 each, about $0.59 per pound. Onions pack a surprising nutritious punch, including a hefty dose of antioxidants. Sautée and add to an omelet or add a sandwich for extra flavor.

Sweet Potatoes

$0.50 each, about $1 per pound  High levels of vitamin A and beta-carotene (which may help prevent cancer and protect us from the sun) and also helps keep skin silky smooth.

Winter Squash (acorn, butternut, etc.)

$0.50 per ½ cup serving, about $1.50 a pound. Squash is a versatile veggie filled with vitamins, fiber, and potassium. Delicious roasted.

Kale

$0.50 per cup (raw, chopped), about $2 per bunch. Kale contains vitamins A, C, and K, fiber, calcium, iron, and potassium.

Broccoli

$0.50 per ½ cup serving, $2 per bunch. Broccoli has high levels of folate and vitamin C, which may help reduce the risk of certain cancers and heart disease.

Beets

$0.35 each, about $1 per pound. Beets are packed with folate, fiber and vitamins, making them one of the best health bargains around. Roast or add to a salad.

Spinach

$0.50 per cup (raw), about $2 per bunch. These greens are nutrient dense with vitamin A, K, and calcium. Try sautéing them with mushrooms or use to replace lettuce in your next salad.

Carrots

$0.50 each, about $2 per pound. Carrots provide a nutritious crunch along with vitamin A. They’re perfect for dipping into hummus and taste great roasted with other root veggies and a drizzle of olive oil.

Frozen Vegetables

Great for: Side dishes, casseroles and stews.

What’s a serving? 1 cup. Price per serving: around 25 cents. Frozen vegetables come in 12-ounce to 24-ounce bags that cost anywhere from $1.75 to $2.25 and contain 6-8 cups, depending on the vegetable and the size of the bag. A bag of petite peas or a 10-ounce box of frozen chopped spinach will cost about $1.19. You will do even better when they are on sale, so stock up.

Dinner #1

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Kielbasa Apple Kabobs

Serves 4-6

Kielbasa are fully cooked smoked sausages traditionally made of pork, but also available made with beef, turkey or chicken. The cooking time is short for these as the sausage is already cooked. I like to serve this dish with sauerkraut, an inexpensive side dish, but you can also serve brown rice.

Ingredients

  • 10 wooden or metal skewers
  • 1 pound fully cooked kielbasa sausage
  • 1 large onion
  • 1 red apple, such as Braeburn or Gala, cored
  • 1 tart green apple, such as Granny Smith, cored
  • 1/4 cup lemon juice
  • 1/4 cup olive oil
  • 2 teaspoons freshly ground black pepper
  • 1/2 teaspoon salt

Directions

If using wooden skewers, soak them in water for 30 minutes before grilling.

Cut kielbasa, onion and apples into 2-inch pieces. Combine in a bowl with lemon juice, olive oil, black pepper and salt. Toss to coat.

Preheat grill to medium high. Thread sausage, onion and apple pieces on skewers, alternating them. Grill 3 to 5 minutes each side, until apples and onions are slightly blackened on the edges, yet still crisp inside, and the sausage is very hot.

Dinner #2

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Sweet Potato Shepherd’s Pie

You can use leftover chicken or turkey in place of the ground meat. Serve this meal with a cucumber salad.

Serves 6

Ingredients

Topping

  • 4 medium sweet potatoes (2 1/2 pounds total)
  • 1/4 cup nonfat milk
  • 1 1/2 teaspoons unsalted butter
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground pepper

Filling

  • 8 ounces mushrooms, optional
  • 1 small onion
  • 3 cloves garlic
  • 1 1/2 pounds lean ground beef or turkey
  • 1 teaspoon dried thyme leaves
  • 1/4 cup all-purpose flour
  • 1 (15-ounce) can reduced-sodium chicken broth or beef broth
  • 3 tablespoons Worcestershire sauce
  • 1 cup frozen or canned green peas
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper

Directions

Preheat oven to 450 degrees F. Coat a 9-inch baking dish with cooking spray.

Scrub potatoes and pierce several times with a fork. Place in a baking pan and bake until soft, 45 minutes to 1 hour. Let cool while you make the filling.

While the sweet potatoes are baking, wash and slice mushrooms, if using. Peel onion and garlic. Dice onion. Mince garlic.

While the sweet potatoes are cooling, in a large skillet over medium-high, cook beef or turkey, mushrooms and onion, crumbling the meat with a spatula or wooden spoon as it cooks, until the meat is no longer pink, about 30 minutes.

In a colander, drain off liquid and the mixture return to the skillet. Add thyme and garlic and cook for 30 seconds. Sprinkle with flour and stir to coat. Add broth and Worcestershire sauce and bring to a simmer. Cook until mixture thickens, 2 to 3 minutes. Stir in peas, salt and pepper. Transfer to the prepared baking dish.

Peel the cooled sweet potatoes and place in a medium bowl. Add milk, butter, salt and pepper. Mash until smooth. Spread over the filling. Bake until hot and bubbling at the edges, 30 to 40 minutes. Let cool 10 minutes before serving

Tips:

  • Substitute another green vegetable for the peas, if you prefer—spinach, green beans or lima beans are all good options.
  • This dish reheats well, so consider making it over the weekend and reheating it on a busy weeknight. Prepare through Step 4, cover with foil and refrigerate for up to 3 days. Reheat, covered, at 350 degrees F until hot throughout.

Dinner #3

Food Styling by Catrine Kelty

Spinach Salad with Eggs

Serves 5-6

Ingredients

  • 6 cups fresh spinach
  • 3 large eggs
  • 1/3 cup dried cranberries or raisins
  • 2/3 cup Parmesan cheese, grated
  • 1/4 cup olive oil
  • 1 tablespoon vinegar (any type)
  • 1 tablespoon honey
  • 1/4 teaspoon salt

Directions

Wash and dry spinach. Remove stems. Tear leaves into bite-sized pieces.

Place eggs in a medium saucepan and cover with cold water by one inch. Bring to a boil. Cover and remove from heat right away. Let sit 12 minutes. Remove eggs and place in a bowl of ice cold water until cool. This will make it easier to peel the shells. Peel and chop eggs.

In a large bowl add spinach, eggs and dried cranberries. Sprinkle Parmesan cheese on top.

In a jar, add oil, vinegar, honey and salt. Cover tightly with lid. Shake well.

Just before serving, drizzle dressing over salad. Toss to coat spinach leaves.

Tips:

  • Make double the dressing. Keep in an airtight container in the refrigerator, up to 1 week. Use on other salads or to flavor sandwiches.
  • To save time, cook eggs in advance. Refrigerate until ready to use.
  • Make extra eggs, if you like. Use them for breakfast or to make egg salad.

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Squash and Orzo

Serves 6

Ingredients

  • 1 large winter squash (such as butternut or acorn)
  • 2 teaspoons maple syrup
  • 1/4 teaspoon red pepper flakes
  • 1 cup whole wheat orzo pasta
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • Pinch ground black pepper
  • 1 tablespoon fresh rosemary
  • 1 cup grated Parmesan cheese

Directions

Preheat oven to 375°F.

Cut squash in half. Remove seeds. Chop rosemary.

Drizzle the maple syrup over the cut sides of each squash half. Sprinkle each with rosemary and red pepper flakes.

Cover a baking sheet with aluminum foil.

Place squash halves on the baking sheet. Roast until squash is tender and pierces easily with a fork, about 30–35 minutes. Remove from the oven. Keep squash loosely covered with foil.

Cook pasta al dente in boiling salted water. Drain in a fine mesh colander. Transfer to a medium bowl. Add olive oil, salt and pepper. Stir to coat well.

Cut each squash half into thirds. Remove skin from the squash and cut squash into cubes. Place over the pasta and sprinkle with Parmesan cheese.

Tips:

  • Orzo and squash reheat well without losing flavor or quality. Cook the entire meal the night before. Refrigerate until ready to serve the next day.
  • For faster cooking, cook squash halves in the microwave. Heat for 7 minutes on high or until squash is tender and pierces easily with a fork.

Dinner #4

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Chicken Burger and Fries

Serve with a salad.

Serves 4

Ingredients

  • 1/4 small bell pepper
  • 1/4 small red onion
  • 1 pound lean ground chicken or turkey
  • 1½ teaspoons garlic powder
  • 1½ teaspoons onion powder
  • 1 teaspoon ground black pepper
  • 1/2 teaspoon salt
  • 1 tablespoon olive oil
  • 1/4 cup water
  • 4 whole wheat burger buns
  • Lettuce and tomato slices

Directions

Finely chop bell pepper and onion.

In a medium bowl, combine bell pepper, onion, ground meat, garlic powder, onion powder, salt and pepper.

Divide mixture into 4 pieces. Form pieces into patties about 4 inches across.

In a large skillet over medium heat, heat oil. Add burgers. Cook until browned on both sides, about 5 minutes per side. Add water to the pan. Cover and cook until the burgers reach 165ºF, about 10 minutes more.

Serve on whole wheat buns with lettuce, tomato, onion and condiments of choice.

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Sweet Potato Fries

Serves 6

Ingredients

  • 4 medium sweet potatoes
  • 1½ teaspoons paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon cayenne pepper
  • 1 tablespoon olive oil
  • Non-stick cooking spray

Directions

Preheat oven to 450°F. Line a baking pan with a layer of aluminum foil. Coat with non-stick cooking spray before placing the sweet potatoes on the pan.

Scrub sweet potatoes. Pat dry with a paper or kitchen towel.

Leaving the skin on, cut sweet potatoes into thick French fry strips, about ½-inch wide.

In a large bowl, mix paprika, salt, ground black pepper and cayenne pepper. Add oil. Blend with a fork until there are no lumps.

Add sweet potato strips to the bowl. Toss until they are coated on all sides.

Place sweet potatoes in a single layer on the baking pan. For the crispest fries, be sure sweet potatoes do not lie on top of each other.

Bake for 15 minutes. Turn fries over and bake another 10-15 minutes, or until fries are crispy and tender.

Dinner #5

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Crunchy Oven Fried Fish Fillets

Ingredients

  • 1/4 cup all-purpose flour
  • 1/4 teaspoon each salt and pepper
  • 2 egg whites or 1/3 cup refrigerated egg substitute
  • 1/4 teaspoon seafood seasoning
  • 1 pound tilapia, catfish or pollock fish fillets
  • 1/4 cup dried Italian seasoned bread crumbs
  • 1/4 cup cornmeal
  • 1/2 teaspoon dried basil or oregano, crushed

Directions

Preheat oven to 450 degrees F.

Stir flour, seafood seasoning, salt and pepper together in a shallow dish and set aside. In a bowl, beat egg whites until white and frothy. In another bowl, combine bread crumbs with cornmeal and basil.

To bread the fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.

Spray a shallow baking dish with olive oil cooking spray. Lay fillets flat in the dish, tucking under any thinner ends or edges for more even cooking. Bake in the preheated oven for 10 to 15 minutes, or until the fish is crispy and flakes easily with a folk.

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Bow Tie Pasta with Zucchini Sauce

Serves 6

Ingredients

  • 2 cups whole wheat bow tie pasta
  • 1 small clove garlic
  • 2 medium zucchini
  • 1 tablespoon olive oil
  • 1/2 cup Parmesan cheese, grated
  • 1/4 teaspoon each salt and ground black pepper

Directions

Cook pasta al dente in boiling salted water. Prepare zucchini sauce while pasta is cooking.

Peel and mince garlic and grate zucchini.

Heat oil in a large skillet over medium heat. Add zucchini, salt, pepper and minced garlic. Cook until mixture softens and zucchini yields some liquid, about 5 minutes.

Drain pasta, reserving ½ cup of pasta cooking liquid. Add 2 teaspoons cooking liquid to the zucchini mixture. Add drained pasta. Stir, coating pasta evenly with the sauce. Add more pasta water if needed.

Transfer pasta to large bowl for serving. Sprinkle with grated Parmesan and toss to combine.

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The word “frittata,”  derives from the Italian verb “friggere,” or “to fry,” and connotes the simplicity of cucina povera—the “humble Italian cuisine”.

Eggs are the main ingredient. With its high protein, easy availability and low-cost, eggs are an essential part of the diet almost everywhere in the world. From China and Southeast Asia to India and Iran, up to Spain, France and Italy, some type of frittata-like dish is prepared. The most distinctive aspect of the Italian frittata as compared to those other egg preparations is the creative and imaginative use of a variety of ingredients.

People sometimes wonder what the difference is between a frittata and an omelette. The main distinction is that the ingredients of an omelette are gently placed into the beaten eggs as they are cooking in the pan. In a frittata, the eggs and ingredients are mixed together, then cooked more slowly. Also, the final shapes are different; an omelette is usually semicircular, where a frittata is round and usually thicker.

There’s an Italian expression: “hai fatto una frittata” which loosely translated means: you’ve made quite a mess—or a sequence of mistakes. That expression no doubt comes from the fact that it often happens that a frittata is made on the spur of the moment: a last-minute decision made when you don’t have the time to go grocery shopping and the refrigerator seems bare. But all those odds and ends and leftovers in your refrigerator can make for a great frittata. In fact, in Italy, sometimes before serving lunch or dinner, a small portion of the meal is purposely put aside for a frittata the next day.

In Italy, cooks make delicious frittatas with leftover pasta (with or without sauce). Also, a frittata is a perfect way to entice children into eating vegetables; it can often be a complete meal in itself. It can be tasty hours later, eaten at room temperature or enjoyed the next day for lunch with a side of arugula salad. For a quick dinner, a frittata can be served along with sautéed greens, salami or various cheeses.

When storing a frittata in the refrigerator, be sure to put it in an airtight plastic container, as water and humidity can ruin the taste. Remember: any greens or veggies you add into the frittata should first be sautéed, in order to eliminate most of their water. As for whether to use butter or extra-virgin olive oil—besides just personal preference, you should also consider which of those tastes marries best with the other ingredients you’re using in the dish.

Basic Ingredients

Use between 6-12 eggs—8 is probably the most common number. Too many eggs can be a bit difficult to handle, especially if the frittata has to be turned over in the pan.
Use about 2 cups of leftover or sautéed vegetables and proteins and 1 cup of shredded cheese.
If you have a broiler, you won’t have to worry about turning over the frittata. Just place the pan under a low flame and remove when the frittata is golden brown.
Use a 10-12” pan with a thick bottom and round borders. A sturdy, non-stick pan makes it easier to remove the frittata from the pan without having to add extra butter or oil.

Vegetables:

Fresh, sautéed or steamed lightly seasoned vegetables
Boiled or roasted potatoes
Fresh greens, such as spinach
Cauliflower
Cabbage
Wild mushrooms
Zucchini
Asparagus
Eggplant
Peppers
Artichokes

Good-quality cheeses:

Melting cheeses—such as Provolone, Mozzarella and Fontina, Parmigiano, Grana Padano and Pecorino Romano
Ricotta—for a lighter taste and texture

Cold cuts or air-cured meats:

Sopressata
Salami
Mortadella
Prosciutto
Ham
Cooked Italian sausage

Easy Steps To Making A Frittata

1. Preheat the broiler to high.

2. In a large bowl combine:

  • 2 large egg whites or 1/2 cup of refrigerated egg substitute
  • 6 large eggs
  • 1/2 teaspoon each of salt and black pepper
  • 1/3 cup of milk

Whisk thoroughly.

3. Brush a 9 inch ovenproof skillet with 1 tablespoon of olive oil and heat over medium heat.

4. Saute any uncooked ingredients. Cool for a few minutes.

5. Add 2 cups vegetables and cooked meats to the egg mixture. Reheat skillet.

6. Carefully pour vegetable/egg mixture into the hot pan.

7. Cook over medium heat for 5 minutes or until the eggs are partially set. Sprinkle 1 cup shredded cheese on top.

8. Place the pan about 5 inches under the broiler and broil for 2-3 minutes until the top browns.

If you’re not using leftovers, prepare the ingredients to be added to your eggs by sautéing or roasting them. Put these aside and allow them to cool. Usually, this mixture is poured into the same pan in which you sautéed your vegetables; add a little more olive oil or butter, if needed, before you cook the frittata. Mix the vegetables or other ingredients into your eggs, which should first be salted, peppered and lightly beaten with a fork. Immediately pour the mixture into the hot pan and reduce the heat to a moderate-to-low flame.

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Zucchini, Onion and Pepper Frittata

Ingredients

  • 6 large eggs plus 2 egg whites
  • 1/3 cup milk
  • 1/2 teaspoon each salt and pepper
  • 1 large zucchini, cut lengthwise and sliced into half circles
  • 1 1/2 cups diced red and green bell pepper
  • 1/2 cup sweet onion; diced
  • 1 garlic clove, minced
  • 2 tablespoons each finely chopped parsley and basil
  • 1 cup shredded mixed Italian cheeses (Mozzarella, Parmesan and Asiago)

Directions

Preheat the broiler to high.

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In a large bowl combine the eggs, milk, salt and pepper. Set aside.

Brush a 9 inch ovenproof skillet with 1 tablespoon of olive oil and heat over medium heat.

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Saute the diced onions, peppers and garlic until soft. Add the zucchini and cook about five minutes.

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Take the pan off the heat and let the vegetables cool for about 10 minutes. Fold them into the egg/milk mixture.

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Oil the pan again and heat over medium heat. Pour in the vegetable egg mixture.

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Cook over medium heat for 5 minutes or until the eggs are partially set. Sprinkle the cheese on top.

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Place the pan about 5 inches under the broiler and broil for 2-3 minutes until the top cooks anf browns slightly

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Here are some other combinations you may like:

Mixed Greens and Pancetta

- 6 large eggs plus 2 egg whites

- 1/3 cup milk

- 1 pound fresh mixed baby greens such as spinach, kale or Swiss chard

- 1/2 pound pancetta, diced

- 3 cloves fresh garlic, peeled and minced

- 1/2 cup Parmigiano Reggiano cheese

- Salt and pepper

Asparagus Frittata

- 6 large eggs plus 2 egg whites

- 1/3 cup milk

- 2 cups thinly sliced sautéed asparagus

- 2 cloves fresh garlic, peeled and minced

- 2 tablespoons finely chopped parsley, marjoram or basil

- 1/2 cup Parmigiano Reggiano cheese

- Salt and pepper

Italian Sausage, Peppers and Onions

- 6 large eggs plus 2 egg whites

- 1/3 cup milk

- 4 large Italian sausage links, sliced and browned

- 1 1/2 cups diced red and green bell pepper, cooked

-  1/2 cup sweet onion; diced, cooked

- 1 cup Fontina cheese; shredded

- Salt and pepper

Potatoes and Onions

- 6 large eggs plus 2 egg whites

- 1/3 cup milk

- 1 pound small potatoes thinly sliced and sautéed

- 1 large onion, diced and sautéed

- ½ teaspoon dried oregano

- 1 cup shredded mozzarella cheese

- Salt and pepper


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Matera is a city and a province in the region of Basilicata, in southern Italy. Historically, the region is one of Italy’s poorest and also one of its least populated. The town lies in a small canyon, that has been eroded over the  years by a small stream. Matera was built above a deep ravine called Gravina of Matera and the ravine divides the territory into two areas. Matera was built in a way that made it difficult to provide a water supply to its inhabitants. Early dwellers invested tremendous energy in building cisterns and systems of water channels to compensate.

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In later years, during some restoration work in the main square of the town, workers came across what was believed to be the main footings of a castle tower. However, on further excavation, these footings turned out to be large Roman cisterns. Whole house structures were also discovered and one can see how the people of that era lived. Found under the main square of the modern city was a large underground reservoir, complete with columns and a vaulted ceiling.

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Les Sassi et le parc des églises rupestres de Matera

The city was allegedly founded by the Romans in the 3rd century BC and, In AD 664, Matera was conquered by the Lombards. In the 7th and 8th centuries the nearby grottos were colonized by both Benedictine and Basilian monastic institutions. The 9th and 10th centuries were characterized by the struggle between the Byzantines and the German emperors. In the 15th century the city became an Aragonese possession and was given in fief to the barons of the Tramontano family. In 1514, however, the population rebelled against the oppression and killed Count Tramontano. In the 17th century Matera became part of the Terra d’Otranto di Puglia. Later, it was the capital of Basilicata and, in 1927, it became capital of the province of Matera. In 1943, the Materani rose against the German occupation, the first Italian city to fight against the Wehrmacht.

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Matera3Matera has gained international fame for its ancient town, the “Sassi di Matera” (meaning “stones of Matera”). The Sassi originated from a prehistoric settlement and are believed to be some of the first human settlements in Italy. The Sassi houses were dug into the calcareous rock, which is characteristic of Basilicata and Apulia. Many of these “houses” are really only caverns and the streets in some parts of the Sassi are located on the rooftops of houses.

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Known as “la Città Sotterranea” (the Subterranean City), Matera is well-known for its historical center called “Sassi” and has been considered a World Heritage site by UNESCO since 1993, along with the Park of the Rupestrian Churches. Matera preserves a large and diverse collection of buildings related to the Christian faith, including a large number of rupestrian churches carved from the soft volcanic rock of the region. These churches were listed in the 1998 World Monuments Watch by the World Monuments Fund. There are many other churches and monasteries dating back throughout the history of the Christian church. Some are simple caves with a single altar and maybe a fresco, often located on the opposite side of the ravine. Some are complex cave networks with large underground chambers, thought to have been used for meditation by the monks.

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In the 1950s, the government of Italy forcefully relocated most of the population of the Sassi to other areas of the developing modern city. Until the late 1980s this was considered an area of poverty, since these houses were mostly uninhabitable. Current local administration, however, has become more tourism-oriented and has promoted the regeneration of the Sassi homes with the aid of the Italian government, UNESCO and Hollywood. Because of the ancient and primitive scenery in and around the Sassi, it has been used by filmmakers as the setting for ancient Jerusalem in their films. Today, there are many thriving businesses, pubs and hotels.

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The Cuisine of Matera

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The cuisine of Matera has much in common with the surrounding regions of Apulia, Campania, Calabria and Abruzzo and often make use of ingredients that are difficult to find elsewhere . For example, a special flour called farina di grano arso (literally, burnt wheat flour) is popular in the region. This flour was traditionally obtained by milling durum wheat grains gathered from the fields after the stubble had been burnt. A back-breaking job collecting burnt berries. However, in a situation of need, they were better than nothing. The grano arso was then milled and mixed with regular durum flour to make pasta, bread and focaccia. Today, this flour is obtained through toasting the seeds, a safer process, since burning produces unhealthy compounds. The resulting gray flour smells slightly smoky and is appreciated for its unusual color and pleasant nutty flavor.

Other pastas dishes include orecchiette (ear-shaped handmade pasta) prepared with fresh tomato or with turnip tops, broccoli, cauliflower or with breadcrumb and sultana grapes.

In this Province, peperoncino (hot pepper) is widely used and goes by at least three different names: diavolicchio, francisella and cerasella. Local favorites include legume soups made from cicerchie (a hybrid between a fava bean and chick pea); fresh wild chicory served on pureed fava beans or Peperoni di Senise – red peppers that are dried, then fried and salted and used as seasoning for several dishes. A wheat and chickpea soup is made with stale bread, eggs, olives, tomatoes and other vegetables.

Another typical dish is cotto di fichi (cooked figs), a type of cream made with boiled and dried figs. The local Cardoncello mushroom is cooked in different ways or eaten raw with ricotta cheese, lemons and olive oil. Special Easter dishes include cardoons with caciocavallo cheese and eggs, pirc buzz (pasta with a mulled wine dressing) and fusilli with fried breadcrumbs and baked figs. Majatica Olives from Ferrandina (in the province of Matera) are eaten without curing, but fried and salted instead.

Fish dishes are very common, for example, scapece (fried anchovies marinated with vinegar) and dried salted cod (baccalà) is prepared with peppers. Eel is cooked with hot peppers, tomatoes, mint and laurel.

Vegetables are widely used and offer a range of dishes spiced with a hint of pepperoncino. Typical vegetable dishes include, vegetable calzone, ciammotta (fried potatoes, peppers and eggplants with tomato sauce), cialledda with broad beans, potatoes and artichokes and lampaggioni (wild onion) salad.

Fresh meat is scarce and lamb or sheep are traditional when meat is served. On occasion, a mutton stew that gets cooked in a traditional tall earthenware pot covered with a layer of bread dough can be found. The dish is left to simmer for several hours in a wood burning oven. Pork sausages can also be found, such asSalsicce Lucane that are seasoned with fennel seeds and a touch of peperoncino. Another typical dish is the gammarid, special rolls filled with sheep and kid giblets.

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Cheeses of the region are: ricotta, sheep’s milk cheese and burrata (fresh mozzarella and cream cheese). Meals are served with Pane di Matera, an oven baked bread made with durum wheat flour. It has a very hard crust and is a light yellow color.

Typical desserts are: figs with honey; pasch nisch, a September dessert prepared with semolina and wine; cuccìa, a boiled wheat dessert mixed with chocolate, pomegranate, walnuts and mulled wine. Wines of the region include: Val Bradano, Sangiovese, Moscato, Malvasia and Elixir di noci.

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Spinach Pies

Dough

  • 3½ cups all-purpose flour
  • 3/4 cup extra virgin olive oil
  • 1/2 cup water

Filling

  • 3 lbs fresh spinach
  • 5 tablespoons paprika
  • 3 tablespoons minced onion
  • 2 tablespoons minced garlic
  • Pinch crushed red pepper
  • 1½ teaspoon salt
  • 1 teaspoon freshly ground pepper
  • 1/2 cup extra virgin olive oil

Prepare the dough:

Put the flour in a bowl and make a hollow or depression in the center.

Pour in the olive oil. Then, using a spoon, mix the flour and olive oil until it forms what looks like little beads. Add the water to the mixture. Knead by hand until the dough has a soft texture.

Divide the dough in 10 equal parts. Form the equal parts into balls and set aside.

Prepare the spinach filling:

Combine the paprika, crushed red pepper, salt and pepper in a small bowl.

Wash the spinach and shake out the excess water. Place the spinach into a large bowel. Add the onion, garlic and seasonings and mix well.

Pour the olive oil over the spinach. Toss gently to coat the spinach evenly.

Make the pies:

Preheat the oven to 350 degrees F. On a lightly floured board, roll out each ball of dough into circles about 8 inches in diameter.

Place 1 cup of the prepared spinach leaves on each dough circle.

Fold dough in half, completely enclosing the filling and crimp edges to hold together.

Bake about 35-40 minutes until pies are golden brown.

Serve immediately or cool and serve at room temperature.

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Piatto d’erbe Alla Lucana

Ingredients

  • 3 large onions
  • 2 eggplant
  • 2 large yellow bell peppers
  • 2 large tomatoes
  • 2 cloves of garlic
  • Handful of basil
  • Handful of parsley
  • Crostini (bread slices), toasted or grilled
  • 1/2 cup olive oil
  • Salt

Directions

Dice the eggplants and put them on a plate, sprinkle with salt and leave them for an hour, so that they lose their bitterness. Wash and dry the eggplant.
Peel the onions and cut into thin rings.
Cut the peppers into strips. Peel and chop the tomatoes, discarding the seeds. Chop the parsley and basil together with the garlic.
Pour a half a cup of olive oil into a saucepan and add the onions; when they are wilted add the eggplant, peppers and tomatoes, add salt to taste, stir and cook for about 10 minutes.
Add the basil, parsley and garlic, stir again and continue cooking over medium heat, uncovered, for about an hour. Serve the vegetables with the crostini.

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Cutturiddu – Lamb Casserole

Ingredients

  • 2 pounds lamb stew meat, cut into 1-inch chunks
  • Salt and black pepper  to taste
  • 1/4 cup extra virgin olive oil
  • 1 pound potatoes, peeled and cut into chunks
  • 8 plum tomatoes, finely chopped
  • 2 tablespoons chopped mint
  • 1 whole sprig rosemary
  • 1 teaspoon dried oregano
  • 1 medium onion, finely chopped
  • 3 cloves garlic, minced
  • 1/2 cup grated Pecorino cheese

Directions

Preheat the oven to 350 degrees F.

Dry the lamb with paper towels. Rub the pieces with salt and pepper. Set aside.

Heat the olive oil in a 10-inch skillet over medium heat until it is fragrant. Brown the lamb well on all sides and place in a ovenproof casserole with a cover.

Add the potatoes to the skillet. Salt and pepper them and saute until lightly brown. Add the potatoes to the casserole along with the tomatoes and remaining ingredients except the grated cheese. Cover and bake for about 2 hours.

Uncover and sprinkle on the cheese. Serve immediately.

Figs with honey cheese and nuts

Orange Ricotta Stuffed Figs

Ingredients

  • 12 medium ripe fresh figs
  • 1 cup ricotta cheese
  • 6 tablespoons honey
  • 2 teaspoons grated orange peel
  • 1 tablespoon orange juice
  • 2 tablespoons chopped pistachio nuts

Directions

Remove stem ends from the figs. Cut each into a tulip shape by slicing in quarters from the stem almost to the blossom end. Press on the stem end to open petals.

In a blender or food processor, process the ricotta, orange zest and juice, and honey. Stuff each fig with 2 tablespoons ricotta and sprinkle the chopped nuts on top.


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Cauliflower Pizza Crust

It All Starts with Crust  

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

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

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

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

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

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

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

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

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

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

And Then There’s Some Crazy Toppings!

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

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Polenta Pizza Crust

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

Makes: one 11” x 14” rectangular crust

Ingredients

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

Directions

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

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

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

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

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

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

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Whole Wheat Sandwich Pizza Dough

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

Makes: one 9×13” thick crust pizza

Ingredients

For the starter:

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

For the dough:

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

Directions

For the starter:

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

Make the dough:

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

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

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

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

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Sweet Potato Pizza Crust

Makes four 8” personal pizzas

Ingredients

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

Directions

Prepare the sweet potatoes:

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

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

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

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

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

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

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

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Quinoa Pizza Crust

Makes 2 servings

Ingredients

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

Directions

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

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

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

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

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

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

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

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

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Zucchini Crust Pizza

Ingredients

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

Directions

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

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

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

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

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

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

Some Topping Ideas Or Use Your Imagination:

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

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


summersoup

Summer’s soup recipes are wonderful and on a warm day what could be lovelier than a bowl of cold soup. Summer soup is different from winter soup. Winter soup is heavy, substantial, serious. It sticks to your ribs. But summer soup is light, frivolous, festive. It cools you down from the inside out. And if it is the right soup, it can even be a little bit sweet.

These soups make elegant starters for a dinner yet are just as comfortable for outdoor eating, picnics and barbecues. The hotter the temperature, the cooler the soup needs to be, so add ice cubes or serve in chilled bowls. Not too hot, then serve at room temperature, which also gives soup maximum flavor.

A summer soup made with the bounty from your local farmers market or CSA is a great way to eat healthy and support local growers. Whether you’re using fruits, vegetables or a combination of both, you’re likely to come across some interesting flavors you haven’t experienced before. Flavoring your summer soups with an array of spices will add diversity.

Even though most summer soups are served cold or chilled, most must start out being cooked on the stove. When you can, you might want to do any of the necessary cooking in the cooler morning hours, so you won’t be heating up the kitchen right before mealtime. This strategy will give your soup plenty of time to chill. Chilled soup leftovers make an easy and quick lunch, also.

Cold soups need to chill at least two hours to taste their best at serving time. If you need to chill your soup quickly, place it over ice to cut down on the refrigeration time.

Fruit Soups

Fruit soups are a refreshing way to start or end a summer meal. Berry soups are often a combination of sweet and tart flavors. Tartness is important, since some of the flavor may fade while the soup cools. Buttermilk or yogurt are often used to add a smooth tartness.

Fresh lemon juice is often used to bring out the flavors of the fruit, but be careful when using lemon — too much can turn your soup an unappealing brown. Color is an important aspect of these cool, lively dishes.

Fruit soups are fun to garnish in creative ways, with whole berries, sliced fruit or a bit of sour cream. Soups served this way have visual appeal

Vegetable Soups

Cool summer vegetable soups are a nice variation from serving a salad. They can also be a hearty meal by themselves. Unlike the desired smoothness of a fruit soup, summer vegetable soups are often rich and full of texture. For additional texture, add beans, rice or bread to the mix.

Again, there’s nothing like a summer farmers’ market to offer you an array of vegetables for creating soups: spinach, avocados, cucumber, tomatoes, beets, carrots, corn and asparagus, for example. Any of these creatively combined with herbs and spices in a summer soup will revive your weary taste buds after a long summer day.

Remember, when cooled, some of the flavors of your vegetables may fade, so you need to start with the freshest ingredients you can find. Newly picked vegetables will give you the most satisfying results.

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Blueberry Soup

8 servings

Ingredients

  • 4 cups fresh or frozen (not thawed) blueberries, plus more for garnish
  • 2 cups water
  • 1 whole cinnamon stick
  • 2 tablespoons honey, or more to taste
  • 1 tablespoon finely grated fresh ginger
  • 2 tablespoons cornstarch
  • 1/3 cup milk
  • 1 cup reduced-fat sour cream, plus extra for garnish

Directions

Combine blueberries, water, cinnamon stick, honey and ginger in a large saucepan. Bring to a boil, stirring occasionally. Reduce heat and simmer, stirring, until most of the blueberries have burst, 1 to 2 minutes. Remove the cinnamon stick. Puree the soup in 2 batches in a blender until smooth (use caution when pureeing hot liquids) or use an immersion hand blender. Place a fine sieve over the pan and pour the soup through it back into the pan, straining out any solids. (Discard the solids.)

Whisk cornstarch and milk in a measuring cup until smooth. Whisk into the blueberry mixture. Bring the soup to a boil over medium heat, stirring. Boil, stirring constantly, until the soup thickens slightly, about 1 minute. Remove from the heat and let cool for 10 minutes. Transfer to a bowl, loosely cover and chill until cold, at least 5 hours or up to 2 days.

Just before serving, whisk 1 cup sour cream into the soup and ladle into bowls; top each serving with a dollop of sour cream and swirl it decoratively into the soup. Garnish with additional blueberries, if desired.

MAKE AHEAD TIP: Prepare through Step 2 and chill for up to 1 day. The finished soup will keep in the refrigerator for up to 5 days.

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Herbed Zucchini Soup

4 servings

Ingredients

  • 3 cups reduced-sodium chicken broth or vegetable broth
  • 1 1/2 pounds zucchini, (about 3 medium), cut into 1-inch pieces
  • 1 tablespoon chopped fresh tarragon or dill
  • 3/4 cup shredded Cheddar cheese, (3 ounces)
  • 1/4 teaspoon  salt
  • 1/4 teaspoon  freshly ground pepper
  • Garnish with fresh herbs and zucchini strips

Directions

Place broth, zucchini and tarragon (or dill) in a medium saucepan; bring to a boil over high heat. Reduce to a simmer and cook, uncovered, until the zucchini is tender, 7 to 10 minutes. Puree with an immersion blender until smooth. Reheat over medium-high, slowly stirring in cheese until it is incorporated. Remove fromthe  heat and season with salt and pepper. Chill and serve with garnishes.

MAKE AHEAD TIP: Cover and refrigerate for up to 3 days.

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Chilled Melon Soup with Basil

Serves 4

Ingredients

  • 6 cups chopped honeydew melon
  • 1/2 cup roughly chopped basil, plus a few leaves for garnish
  • 1/4 cup lime juice

Directions

Put all the ingredients in a blender and purée, stirring often, until very smooth. Transfer to bowls and serve grnished with basil leaves. Alternately, transfer to a container, cover and chill before serving.

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Chilled Tuscan-Style Tomato Soup

Serves: 4

Ingredients

  • 1 teaspoon olive oil
  • 1 clove garlic, minced
  • 2 cups (1-inch cubes) country-style Italian bread
  • 3 pounds ripe tomatoes, each cut into quarters
  • 1/4 cup (loosely packed) fresh basil leaves, chopped
  • Additional basil leaves, for garnish
  • 1 teaspoon sugar
  • 1/2 teaspoon salt

Directions

In small skillet, heat oil on medium until hot. Add garlic and cook 1 minute, stirring. Remove skillet fromthe  heat.

In food processor pulse bread until coarsely chopped. Add tomatoes and garlic; pulse until soup is almost pureed. Pour soup into a bowl; stir in chopped basil, sugar and salt. Cover and refrigerate until well chilled, at least 2 hours or overnight. Garnish each serving with basil leaves. Makes about 6 cups.

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Peach Soup with Shrimp and Crab

8 servings

Ingredients

Seafood Topping:

  • 8 ounces chopped cooked shrimp
  • 1 tablespoon fresh lime juice
  • 4 ounces lump crabmeat, shell pieces removed
  • 3 tablespoons finely chopped red onion
  • 3 tablespoons chopped fresh parsley
  • 1 tablespoon seeded, minced hot fresh pepper
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon salt

Soup:

  • 3 pounds peaches, peeled, pitted and chopped
  • 1/3 cup fresh lime juice (about 2 large limes)
  • 1/2 teaspoon salt
  • 1/4 cup finely chopped red onion
  • 1/4 cup matchstick-cut radishes
  • 1/4 cup minced red bell pepper
  • 1 tablespoon seeded, minced fresh hot pepper

Directions

To prepare seafood topping:

Combine shrimp and lime juice in a medium bowl; add crab; toss gently to combine. Stir in 3 tablespoons onion and next 4 ingredients (through 1/4 teaspoon salt). Chill at least 30 minutes or up to 6 hours.

To prepare the soup:

Combine peaches, 1/3 cup juice and 1/2 teaspoon salt. Place half of the peach mixture in a blender; process until smooth. Pour pureed peach mixture into a large bowl. Repeat procedure with remaining peach mixture. Stir in 1/4 cup onion and remaining ingredients. Cover and chill 30 minutes.

To serve: Ladle about 1/2 cup of soup into a shallow bowl and top with 1/4 cup of the seafood topping.

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Cucumber Soup with Watermelon and Mint

12 servings

Ingredients

  • 8 large cucumbers, seeded and chopped
  • 1 block (1-pound) silken tofu, drained
  • 1/2 cup ice-cold water
  • 1/2 small sweet onion, thinly sliced
  • 3 tablespoons (about 1 lemon) lemon juice
  • 1 bunch fresh mint, stems removed, chopped and divided
  • 2 teaspoons salt
  • 1 teaspoon grated fresh ginger
  • 1/2 teaspoon cayenne pepper
  • 2 cups seeded and diced watermelon
  • Extra-virgin olive oil

Directions

Combine the first 9 ingredients in a large bowl, setting aside 2 tablespoons of mint and stir to combine. Working in batches, purée allthe  ingredients in a blender or food processor until smooth. Transfer soup to a large pitcher, cover, and refrigerate at least 2 hours or up to 8 hours.

Before serving, taste soup and adjust seasonings, if needed. Divide soup between chilled bowls and top evenly with watermelon, reserved chopped mint and a drizzle of olive oil.


MarcheMarche’s location is ideal for both catching fresh seafood and harvesting food from the land. While Marche recipes make frequent use of pecorino cheese, olive oil and unsalted bread, they are also influenced by other nearby regions. Marche’s most famous appetizer is Olive Ascolana-olives are stuffed with a bread, cheese and meat filling before being deep-fried. Since it is deep-fried, I don’t serve them, but if you would like to know how to make them click on the recipe link.

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Vincisgrassi is a pasta dish layered with lasagna noodles, chicken livers and giblets, veal brains, ham and mushrooms with béchamel sauce, Parmesan cheese and white truffles, if they are in season. Tender pockets of ravioli pasta are filled with a parsley and ricotta mixture and served with sole cooked with tomatoes and white wine in what is called, Ravioli ai Filetto di Sogliola.

Lumachelle, a cheese flavored egg pasta, is made into a popular soup called Minestra di Lumachelle. Other popular soups in the Marche cuisine include Minestra di Trippa, a tripe soup served with battuto, a herb-flavored pork fat. Brodetto or fish soup, is eaten further along the coast and may contain any number of types of fish that are seasoned with vinegar, garlic or saffron and thickened with flour.

Several classic seafood combinations include a Potacchio sauce seasoned with white wine, tomato, onion. rosemary and lemon juice. Alla Marinara cooks the seafood in tomato sauce and Gratinati al Forno broils the fish in the oven. Porchetta combines cured pork, such as pancetta or prosciutto, wild fennel, rosemary and garlic with seafood and spices.

Mussels are stuffed with ham, bread crumbs and parsley before roasting in tomato sauce to make Muccioli Arrosto. Dried cod, tomatoes and carrots are cooked in a garlic and rosemary flavored sauce made with olive oil, white wine and milk for a dish called Stocco All Anconetana.

Marche cuisine includes a wide range of meats, from beef and lamb, free range poultry and pork, rabbits and game birds. Ground beef and bone marrow are mixed with cheese, spinach, bread crumbs and eggs to make a pasta that is served in broth. Quail, salt pork, peas and tomatoes are braised in white wine.

Marche’s variety of salumi is quite extensive. Ciauscolo,is a sausage that is spread on bread and prosciutto form Carpegna is especially well-known.

Fresh vegetables, such as greens, zucchini and peas, are eaten in season.

Marche cuisine takes advantage of dried lentils and beans to eat all year-long in soup. In the dish, Minestra di ceci, chick peas with pork ribs and tomatoes are simmered in a herb broth. It is served over toast with grated pecorino cheese.

Pecorino from Marche is eaten while relatively young and mild. It is used frequently in focaccia and pizza. Formaggio di fossa is a rare cheese from Talamello, made from sheep and cow milk. It is wrapped in cloth and buried in pits to age.

Marche cuisine also uses cheese in sweet dessert dishes. Calcio are pocket shaped pastries made with fresh pecorino. Piconi are made with ricotta and flavored with cinnamon and rum. Becute, a raisin and nut biscuit and Frustenga, a dried fruit and walnut cake, are both made with cornmeal.

BvH_20090801_056

Dinner Menu

Antipasto

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Slices of fresh Italian bread,  Ciauscolo, Pecorino cheese and olives.

First Course

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Lasagna with Meat Sauce & Béchamel – Vincisgrassi

Ingredients

Meat Sauce:

  • 2 tablespoons unsalted butter, divided
  • 5 ounces prosciutto, chopped
  • 1 large carrot, chopped
  • 1 large white onion, chopped
  • 1 pound ground lamb or pork
  • 1/2 cup dry white wine
  • 1 cup beef stock
  • 3 tablespoons tomato paste
  • Salt and pepper
  • 1/2 pound chopped chicken thighs
  • 1 cup mushrooms, roughly chopped
  • Freshly ground nutmeg
  • 1/3 cup whole milk

White Sauce:

  • 1 tablespoon unsalted butter
  • 2 tablespoons all-purpose flour
  • 2 cups whole milk
  • Salt and pepper

Lasagna:

  • 1 (1-pound) package lasagna noodles
  • 2 cups grated Parmesan Cheese
  • 1 tablespoon unsalted butter, melted

Directions

In a large stockpot, bring several quarts of lightly salted water to a boil. Add lasagna noodles and cook until the pasta is al dente. Strain and set aside to cool on kitchen towels.

Preheat the oven to 400˚F.

In a large saucepan over medium-high heat, melt one tablespoon of butter. Add the chopped prosciutto and sauté until almost crisp. Add the carrots and onions and sauté, stirring constantly for about 1 minute. Add the ground lamb to the mixture and cook until evenly browned. Pour in the white wine and the stock. Stir in the tomato paste until well mixed and add a little salt and pepper. Reduce the liquid by half. Reduce the heat to medium low and cover the pot. Allow to simmer for about 30 minutes.

In another pan, melt 1 tablespoon of butter over medium heat. Add the chopped chicken, mushrooms and a pinch of nutmeg. Sauté over medium heat, stirring occasionally, for 20 minutes. Add this mixture to the simmering meat sauce, along with 1/3 cup of whole milk. Cover the meat sauce and simmer for another 15 minutes, tasting towards the end for seasoning. Add salt and pepper to taste.

For the white sauce:

In a small saucepan, melt 1 tablespoon of butter over medium heat. Stir in the flour to make a light roux, stirring constantly. Slowly whisk in 2 cups of whole milk. Allow the white sauce to simmer for about 10 minutes, stirring constantly. Season with salt and pepper.

Coat a large rectangular baking dish with olive oil cooking spray. Cover the bottom with a layer of lasagna noodles. Add a layer of meat sauce topped with white sauce. (Be sparing on bottom layers to avoid a soggy casserole). Add a layer of Parmesan cheese. Repeat the layering process, ending with a layer of lasagna noodles on top. Using a pastry brush, brush the top noodles with the melted butter and sprinkle on the rest of the Parmesan cheese. Bake for 30 minutes or until the cheese on top is golden brown.

Serve the vincisgrassi piping hot from the oven, cut into squares.

Second Course

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Fish in Spicy Sauce

Serves 6

Ingredients

  • 1 1/2 pounds firm white fish fillets, such as snapper or cod
  • 1 carrot, chopped fine
  • 2 ribs celery, chopped fine
  • 1 medium-sized onion, chopped
  • 1/2 cup dry white wine
  • 1/2 tablespoon tomato paste
  • 8 ounces (200 g) roasted red bell peppers packed in oil, finely chopped
  • 4 ounces (100 g) pitted black olives, chopped
  • 2 tablespoons salted or pickled capers, rinsed and chopped
  • 2 tablespoons olive oil
  • 2 tablespoons flour
  • A small bunch parsley, chopped
  • Hot water
  • Salt, pepper and crushed red pepper flakes

Directions

Cut the fish into serving pieces. Salt and pepper the fillets and flour them lightly. Heat the oil in a large skillet and brown the fish on both sides, then pour in the wine.Simmer for 1 minute. Remove the fish to a platter and keep warm.

In the same skillet sauté the onion, carrot and celery. When the onions are lightly browned, stir in the tomato paste, roasted red peppers, olives, capers and a half cup of hot water. Bring to a boil and cook for a couple of minutes, then season to taste with salt and pepper and crushed red pepper. Return the fish to the skillet and gently heat. Garnish with parsley and serve.

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Zucchini Carpaccio

Ingredients

  • 2 medium zucchini
  • Kosher salt and freshly ground black pepper
  • 1 tablespoon extra-virgin olive oil
  • 1/2 lemon, juiced
  • 1 leek, white part only, sliced thinly
  • 1/4 pound piece Parmesan cheese
  • Fresh mint or parsley leaves, for garnish

Directions

Using a mandolin or a very sharp knife, slice zucchini into very thin lengthwise slices. Overlap zucchini in 1 layer on a plate; season with salt and pepper. Drizzle over the olive oil and lemon juice and scatter with leeks. Using a vegetable peeler, shave very thin slices of Parmesan over the leeks. Garnish with mint leaves.

Dessert Course

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Poached Peaches in White Wine

Serves 4

Ingredients

  • 4 firm peaches 
  • 3 tablespoons honey
  • White wine
  • 1 sprig of thyme
  • 1 sprig of rosemary
  • Zest of ½ lemon
  • Mascarpone cheese or Frozen Yogurt

Directions

With a paring knife cut the fruit in half and remove the stone. If the stone will not come away easily, make a shallow incision around the stone and it will fall away once cooked.

Place the fruit cut side down in a pan or pot that fits the fruit snugly. Add in the herbs, lemon zest and the honey. Add enough wine to reach halfway up the fruit. Cover with baking paper (parchment) and bring the pan up to a medium simmer for 8-12 minutes total depending on the size of the fruit.

Give the peaches a turn on their backs after about 5 minutes and they are done when a knife slips easily into the thickest part of the fruit.

Once the peaches are cooked, remove them from the pan and place on a plate to cool. Return the pan to a low heat and reduce the wine until it becomes a syrup. Be careful not to let the mixture burn. Strain the syrup into a bowl and allow to cool.

To serve: Carefully remove the skins and arrange the peach halves on a serving plate. Drizzle the peaches with the white wine syrup and add tablespoons of mascarpone or yogurt on top of each peach half.


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Sleek, fast redheads, the Testa Rossas, created by the late Enzo Ferrari: are displayed in the Museo Ferrari in Maranello, Italy in the region of Emilia-Romagna. Museo Ferrari is a Ferrari company museum dedicated to the Ferrari sports car marque. The museum is not purely for cars. On view are trophies, photographs and other historical objects relating to the Italian motor racing industry and the exhibition, also, includes technological innovations, some of which made the transition from racing cars to road cars.

The museum first opened in February 1990, with a new wing added in October 2004. Ferrari, itself, has run the museum since 1995. The total surface area is now 2,500 square meters and the number of annual visitors to the museum is around 180,000. The car exhibits are mostly a combination of Ferrari road and track cars. Many of Ferrari’s most iconic cars from throughout its history are present in the museum.

redheads

The Testarossa was a 12-cylinder mid-engine sports car manufactured by Ferrari, which went into production in 1984, as the successor to the Ferrari Berlinetta Boxer. The Pininfarina-designed car was originally produced from 1984 to 1991. Almost 10,000 Testarossas were produced, making it one of the most-produced Ferrari models, despite its high price and exotic design. In 1995, the F512 M retailed for $220,000.

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The Testarossa name, which means “redhead” in Italian, comes from the red-painted cam covers on the engine. The Testarossa was a two-door coupe with a fixed roof and all versions of the Testarossa had power fed through the wheels from a rear-mounted, five-speed manual transmission. The rear mid-engine, rear-wheel drive layout (engine between the axles but behind the cabin) kept the center of gravity in the middle of the car, which increased stability and improved the car’s cornering ability. The original Testarossa was re-engineered in 1992 and released at the Los Angeles Auto Show as a completely new car. The car dropped the TR initials and added the M, which in Italian, stood for modificata (modified) and was the final version of the Testarossa. The F512 M was Ferrari’s last mid-engine 12-cylinder car.

The Testarossa can trace its roots back to the faults of its predecessor. The problems that the Testarossa was conceived to fix, included a cabin that got increasingly hot between the front-mounted radiator and the engine and a lack of luggage space. To fix these problems Ferrari and Pininfarina designed the Testarossa to be larger than its predecessor, the Berlinetta Boxer. With an increased wheelbase, extra storage space behind the seats in the cabin was created. Headroom was also increased with a roofline half an inch taller than the Boxer.

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The spectacular design came from the Pininfarina team. They were led by design chief, Leonardo Fioravanti, the maestro behind many beautiful Ferraris. Being a trained aerodynamicist, Fioravanti applied his know-how to set the aerodynamics layout of the car. This meant the large side intakes were not only a statement of style but actually functional, since they drew in clean air to cool the side radiators and then went upward and left the car through the ventilation holes located at the engine’s tail.

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Pininfarina’s body was a departure from a traditional one. The side strakes, sometimes referred to as “cheese graters” or “egg slicers,” that spanned from the doors to the rear fenders were needed because rules in several countries outlawed large openings on cars. The Testarossa had twin radiators in the back with the engine, instead of a single radiator up-front. In addition, the strakes provided cool air to the rear-mounted side radiators, thus keeping the engine from overheating. The strakes also made the Testarossa wider at the rear than in the front, thus increasing its stability and handling. One unique feature to the design was a single high-mounted rear view mirror on the driver’s side for better road view. The Testarossa used a double wishbone front and rear suspension system. Ferrari, also, improved traction by adding 10-inch-wide alloy rear wheels and four-valve cylinder heads that were finished in red.

The car won many comparison tests and admirers – it was featured on the cover of Road & Track magazine nine times in just five years. Well known Testarossa owners were the English pop singer, Elton John, the French actor, Alain Delon, and the 1989 Ferrari formula 1 Pilot, Gerhard Berger. Jack Nerad of Driving Today states, the Testarossa “… [was] a car designed and built to cash in on an image. And since cashing in was what the Eighties were all about, it was the perfect vehicle for its time. The saving grace was, it was also a damn good automobile.”

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Although successful on the road, the Testarossa did not appear on race tracks. As Ferrari’s range-topper during the 1980s, the car made appearances in numerous video games, most notably the arcade games OutRun and in the TV series, Miami Vice, as Sonny Crockett’s undercover car from season three.

Food and motors are the two true passions of this area of italy.

Symbol of the local cuisine, zampone (stuffed pig trotters) with lentils is cooked not only during the Christmas holidays and New Year’s, but all year-round. Among the typical products that have received the DOP quality recognition are the traditional balsamic vinegar of Modena with its more sweet-than-sour taste and Parmigiano Reggiano cheese. Other renowned products are Vignola cherries and Modena pears.

The legendary tortellini, stuffed with pork meat, ham and Parmigiano cheese and the tigella, a flatbread cooked in a wood oven and served with cotechino and a mix of cheeses, are both even better, if paired with the local Lambrusco wine. Among other specialties are Borlengo, “rice bomb” (a rice mould stuffed with stewed pigeon meat) and Bocconcini. Typical desserts are amaretti cookies of San Geminiano, Bensone Cake and Barozzi Cake.

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Eggplant Rolls with Pecorino and Prosciutto

Ingredients

  • 1 eggplant about 1 ¼ to 1 ½ pounds
  • 12 slices prosciutto
  • 1 cup grated Pecorino cheese
  • 2 tablespoons extra virgin olive oil, plus extra for drizzling
  • Chives to taste
  • Salt to taste

Directions

Slice the eggplant about ¼ inch thick. Sprinkle the slices with a pinch of salt and place in a colander. Place the colander on a plate and weight down the eggplant (with a bowl of water, for example). Allow to drain for 15 minutes.

Preheat a grill

Meanwhile, brush both sides of each slice of eggplant with extra virgin olive oil. Grill each slice for no more than two minutes.

Sprinkle the slices with grated Pecorino as they are removed from the grill.

Cover each slice of eggplant with a slice of Prosciutto di Parma and gently roll up. Secure each roll by tying with a chive leaf. Drizzle with extra virgin olive oil and serve.

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Penne with Zucchini and Ricotta

6 servings

Ingredients

  • Coarse sea salt
  • 2 tablespoons extra-virgin olive oil
  • 1 large shallot, thinly sliced
  • 1/2 pound zucchini, thinly sliced crosswise
  • 1 1/2 tablespoons finely chopped fresh basil
  • 1 pound penne
  • 9 ounces fresh ricotta cheese (1 1/4 cup)
  • Freshly ground black pepper 

Directions

Bring a large pot of salted water to boil.

In a large skillet, heat oil over medium-high heat. Add shallot, reduce heat to medium and cook for 2 minutes. Add zucchini and basil; cook, stirring occasionally, until vegetables are softened, about 5 minutes more. Remove from the heat and season with salt.

Add pasta to boiling water and cook until al dente. Reserve 1/2 cup pasta cooking liquid, drain pasta. Transfer pasta to a large serving bowl. Add zucchini mixture and ricotta; stir to combine. Moisten with pasta cooking liquid and sprinkle generously with pepper.

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Beef Fillet with Balsamic Vinegar

Ingredients

  • 1 3/4 pounds beef fillet
  • 1/3 cup flour
  • 1/4 cup good quality balsamic vinegar
  • 2 1/2 tablespoons olive oil
  • 1/2 cup beef broth
  • Salt to taste

Directions

Cut the fillet in four slices, 1 – 2 inches thick, depending on the size. Coat with flour, shaking off any excess flour.

Heat oil in a pan over medium heat, add fillets and season with salt and pepper. Cook on both sides as desired, remove fillets and keep warm.

Deglaze the pan with the balsamic vinegar. Add broth to the pan and cook until the sauce is thick. Pour the sauce over the fillets and serve.

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Bensone Cake

The Bensone Cake (also called Balsone or Bensoun in the local dialect) is like a sponge cake with a crunchy surface and it is perfect for breakfast or an afternoon treat, dipped in milk or tea. But the real “connoisseurs” in the region usually eat it at the end of a meal dipped in Lambrusco wine.

Ingredients

  • 1 3/4 pounds flour (about 6 ⅓ cups)
  • 3 eggs
  • 1 cup granulated sugar
  • 2 sticks (8 oz) butter
  • Grated zest of one lemon
  • 1 tablespoon baking powder
  • 1/2 cup milk
  • 1 egg yolk, beaten for the topping
  • 1/4 cup coarse white sprinkles
  • 1/4 cup confectioner’s sugar

Directions

In a food processor, mix butter and sugar until creamy. Add eggs and milk in a stream with the motor running.

Sift flour with baking powder and add grated lemon zest Incorporate flour into the butter mixture.

Turn dough out onto a floured board. Knead well. Shape into an oval loaf with your hands.

Line a baking sheet with oiled parchment paper and place the loaf of dough on the pan.

Brush the surface of the dough with the beaten egg yolk and dust with sugar sprinkles and confectioner’s sugar.

Bake in a preheated 375°F for 40 – 45 minutes. Cool on a wire rack.



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