Research shows that not all fats are created equal in terms of their health effects. For heart health, you should get the majority of your fat from monounsaturated fat and polyunsaturated fat (especially the omega-3 kind), consume less saturated fat and strictly limit trans fat because it tends to raise blood cholesterol levels. In fact, manufactured trans fat is the worst fat for your heart and, yet, it is still out there in some packaged foods.
Monounsaturated Fat – Extra Virgin Olive Oil
Olive oil is one of the richest sources of monounsaturated fat, which has long been known to help improve cholesterol levels and prevent cardiovascular disease. But that’s not all. Olive oil is also rich in antioxidants and other phytonutrients that may help fight inflammation, high blood pressure and cancer.
Look for extra virgin olive oil, which, unlike other olive oils, has not undergone refinement that strips the oil of some flavor, phytonutrients and other beneficial compounds. Compare “best by” dates on oils and choose the furthest date, which suggests it’s fresher and more likely to contain higher levels of antioxidants. Olive oil can be used in low to moderate heat cooking; it’s generally stable up to 410 degrees Fahrenheit. It’s also perfect for dipping, salad dressing and sauces.
Monounsaturated Fat – Avocado
Similar to olive oil, more than 70 percent of the fats in avocado oil are monounsaturated, plus it naturally contains beneficial antioxidants, including lutein, that is important for eye health. You’ll get the best flavor, aroma and nutrition in unrefined, cold-pressed extra virgin avocado oil, which is mechanically rather than chemically extracted. Extra virgin avocado oil can take the heat a little better than olive oil, tolerating temperatures up to 475 degrees Fahrenheit, although this may vary a bit with the variety of avocado used. Avocado oil’s buttery, nutty flavor is also perfect when drizzled on steamed vegetables or grilled asparagus. Fresh avocado slices are good on sandwiches in place of mayonnaise.
Monounsaturated Fat – Tree Nuts
Most tree nuts—including macadamia nuts, hazelnuts, pecans, almonds and pistachios—contain more heart-healthy monounsaturated fat than any other type of fat. Plus, studies suggest eating nuts regularly may help reduce the risk of major diseases, including heart disease and type 2 diabetes, as well as boost longevity.
Try a variety of whole, raw, dry-roasted nuts, natural tree-nut butters and nut oils. Some nut oils and nut butters, such as almond, are easier to find and are less expensive than others, such as macadamia and pecan. Delicate nut oils are less heat-stable than other oils. Unrefined nut oils are best used in salad dressings and dips, drizzled over roasted vegetables or tossed with whole grain pasta and herbs.
Omega-3 Polyunsaturated Fat – Oily Fish
Fish oils are rich in omega-3 fats known as EPA and DHA, which have anti-inflammatory and heart-health benefits. Research is not clear, however, on whether supplements can provide all of the benefits of eating fish regularly. Buy oily seafood that is rich in omega-3s but low in mercury, such as salmon, Arctic char, Atlantic mackerel, sardines, Pacific oysters and halibut, herring, mussels and anchovies. In general, aim for at least two 4-ounce servings of oily fish per week (which equates to about 500 milligrams of EPA and DHA daily).
- 1 garlic clove, smashed
- 2 tablespoons red wine vinegar
- 1/2 teaspoon dried oregano
- 1/4 cup plus 2 tablespoons extra-virgin olive oil
- Freshly ground pepper
- 1 large head romaine lettuce, chopped
- 1 small head of radicchio—halved, cored and coarsely chopped
- 1 tender celery rib, thinly sliced
- 1/2 small red onion, thinly sliced
- 1/2 cup cherry tomatoes
- 1/4 cup pitted green olives, preferably Sicilian
- 8 peperoncini
- 2 ounces Parmigiano-Reggiano cheese, shaved (1 cup)
In a large salad bowl, mash the garlic to a paste with a generous pinch of salt. Whisk in the vinegar and oregano, then whisk in the olive oil. Season with pepper. Add all of the remaining ingredients and toss well. Serve.
- 4 ripe, fresh California or Florida (large) avocados, seeded and peeled*
- 1 tablespoon white wine vinegar
- 2 tablespoons shredded fresh basil leaves
- 1/3 cup grated Parmesan cheese
- 1/4 cup sun-dried tomatoes packed in oil, drained and chopped
- 1/4 cup toasted pine nuts
- 1 teaspoon salt
Coarsely mash (DO NOT PUREE) avocados.
Stir in vinegar.
Fold in remaining ingredients.
Serve with crispy bread sticks or crostini.
*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller size avocados, adjust the quantity accordingly.
Guacamole is best made as close to serving time as possible. For short-term storage, seal in an airtight container with a piece of plastic wrap against the surface of the guacamole.
Serve with a salad of bitter greens tossed with Italian vinaigrette and a glass of Pinot Grigio.
- 8 ounces fettuccine (whole wheat works well in this recipe)
- 4 tablespoons extra-virgin olive oil, divided
- 4 cloves garlic, minced
- 1 cup fresh breadcrumbs
- 2 tablespoons lemon juice
- 2 tablespoons tomato paste
- 1 teaspoon freshly ground pepper
- 1/2 teaspoon salt
- Two 4 ounce cans boneless, skinless sardines, flaked
- 1/2 cup chopped fresh parsley
- 1/4 cup finely shredded Parmesan cheese
Bring a large pot of water to a boil. Cook pasta al dente, about 8 minutes. Drain.
Meanwhile, heat 2 tablespoons oil in a small nonstick skillet over medium heat. Add garlic and cook, stirring, until fragrant and sizzling but not brown, about 20 seconds. Transfer the garlic and oil to a large serving bowl.
Heat the remaining 2 tablespoons oil in the pan over medium heat. Add breadcrumbs and cook, stirring, until crispy and golden brown, 5 to 6 minutes. Stir in Parmesan cheese and transfer to a plate.
Whisk lemon juice, tomato paste, pepper and salt into the garlic oil in the serving bowl. Add the pasta to the bowl along with sardines and parsley. Gently stir to combine.
Sprinkled the breadcrumbs on top and serve.
Nut-Crusted Fish with Summer Vegetables
- 1 1/4 pounds fresh salmon or any omega 3 fatty fish, about 1/2 inch thick
- Nonstick cooking spray
- 1/2 cup yellow cornmeal
- 1/3 cup finely chopped walnuts, pecans or nuts of choice
- 1/2 teaspoon salt
- 1/4 cup all-purpose flour
- 1/4 teaspoon cayenne pepper
- 1 egg
- 1 tablespoon water
- 2 small red and/or orange bell peppers, seeded and cut into 1-inch-wide strips
- 1 large zucchini, bias-sliced 1/2 inch thick
- 1 large yellow summer squash, bias-sliced 1/2 inch thick
- 1 tablespoon olive oil
- 1/4 teaspoon seasoned salt
- Lemon wedges
Preheat oven to 425 degrees F.
Rinse fish; pat dry with paper towels. Cut fish into 4 pieces; set aside.
Line a 15x10x1-inch baking pan with foil. Coat foil with cooking spray; set aside.
In a shallow dish, stir together cornmeal, nuts and salt.
In another dish, stir together flour and cayenne.
In a small bowl, stir together flour and cayenne.
In a small bowl, whisk egg and water.
Dip each piece of fish into the flour mixture, shaking off any excess. Dip fish into egg mixture, then into the nut mixture to coat. Place in the prepared pan.
In a large bowl, combine peppers, zucchini and squash. Add oil and seasoned salt; toss to coat. Arrange vegetables next to the fish, overlapping as needed to fit.
Bake, uncovered, for 20 to 25 minutes or until fish flakes easily when tested with a fork and vegetables are crisp-tender. Serve with lemon wedges. Makes 4 servings.
Italian Pesto alla Trapanese
- 1 cup almonds, blanched
- 6 cloves garlic
- 1/2 cup parsley leaves
- 1 cup basil leaves
- 3/4 cup extra virgin olive oil
- 1 ½ pounds (about 4-5) red plum tomatoes, peeled, seeded, chopped
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
Grind almonds, garlic and herbs in the food processor. Add the oil, gradually. Transfer to a bowl and fold in the tomatoes, then season to taste with salt and pepper.
Serve over whole wheat pasta, grilled meat or fish.
- Healthy Summer Salad Dressings (jovinacooksitalian.com)
- What Kind Of Pesto Do You Like? (jovinacooksitalian.com)
- This Fatty Food Promotes A Healthy Heart And Waistline (readynutrition.com)
- Some recommended foods to lower cholesterol (themexicanpost.wordpress.com)
- a great source of fiber
- an excellent way of getting multiple fruit and veggie servings
- a filling dish that usually has a low-calorie count
But, having a salad alone doesn’t ensure good nutrition. Too much cheese, fried meats and bread can ruin a healthy salad. Another culprit is the salad dressing itself. Store-bought dressings have lots of trans fats, sugars, artificial ingredients and a surprising number of calories.
So, what’s a health-conscious, calorie-conscious person to do?
Start from scratch! Homemade salad dressings give you the flexibility to use fresh, natural ingredients and make healthy substitutions where they are needed.
Salad dressing is one of those foods where we tend not to notice how much we’re putting on and, if you’re watching calories, they can add up fast. One tip for keeping serving sizes reasonable: It really only takes a small amount of an oil-based dressing to coat the leaves of a salad. The trick is to put a small amount in a bowl and toss the salad very well. This not only uses less oil, it tastes better when the salad has an even coating of dressing instead of being poured on the top.
It’s quite surprising how much sugar and other carbohydrate can be added to salad dressings, so keep sweeteners to a minimum.
The best oils for salads dressings have high amounts of monounsaturated fats. Olive oil is probably the best choice, at 73% monounsaturated fat and it also has other good-for-you nutrients. Canola oil has 59% monounsaturated fat.
In the summer when fruits, vegetables and fragrant herbs are in abundance, homemade dressings are refreshing drizzled over just about anything. When you think healthy, you don’t think creamy, cheesy salad dressings. But, there are definitely ways to balance taste and nutrition without giving up either. Making healthy substitutions to your salad dressing is not as challenging as it may seem. In fact, it’s rather easy.
Herbs (dill, chives, rosemary), spices, garlic and shallots help add flavor to any salad dressing. Red or white wine vinegar, lemon or orange juice (or any citrus) and chicken or vegetable stock are low-fat and can replace some of the oil when making a vinaigrette. Mustards like Dijon can also replace a portion of oil as well as add thickness to the dressing. Classic vinaigrettes generally contain a 3-to-1 or 4-to-1 ratio of oil to vinegar. Using some of the ingredients mentioned above, you can bring those calorie numbers down, yielding a healthier and more flavorful dressing.
Tofu might not seem like an obvious substitution choice, but pureed in the blender it’s a perfect base for a creamy dressing. Tofu is also a great source of protein and calcium. Low-fat sour cream and low-fat plain yogurt also make good substitutions in creamy dressings, like Thousand Island.
The key is to reduce the high calorie and fat ingredients and bump up the ingredients that add flavor and texture.
Balsamic Herb Vinaigrette
Balsamic vinegar, a reduction that comes from grapes, is a low-calorie liquid; a tablespoon only has about 14 calories. Additionally, it’s low in sodium and fat, making it an excellent base for a healthy salad dressing.
- 4 cloves of minced garlic
- 3 tablespoons balsamic vinegar
- 1 teaspoon dried oregano leaves or 1 tablespoon of minced fresh oregano
- 1 teaspoon dried thyme leaves or 1 tablespoon of minced fresh thyme
- 1 teaspoon Dijon mustard
- 1 teaspoon black pepper
Whisk everything together and set aside until you are ready to make a salad.
Creamy Herb Dressing
I like this drizzled over seafood salads.
Makes ½ cup
- 2 tablespoons refrigerated egg substitute or 1 large pasteurized egg yolk
- 1 garlic clove, finely chopped
- 2 tablespoons sherry vinegar
- 1/2 cup extra virgin olive oil
- 1/2 cup (packed) fresh dill leaves
- 1/2 cup (packed) fennel fronds
- Kosher salt, freshly ground pepper
Pulse egg, garlic and vinegar in a food processor until smooth. With motor running, gradually drizzle in oil and process until emulsified. Add dill and fennel and process. Add a tablespoon of water, if needed, to make the dressing the consistency of heavy cream; season with salt and pepper.
Orange-Poppy Seed Dressing
Delicious over a fruit salad.
Makes 1 cup
- 1/3 cup fresh orange juice
- 1/4 cup honey
- 1/4 cup extra virgin olive oil
- 1 tablespoon champagne vinegar
- 1/4 teaspoon salt
- 1 teaspoon poppy seeds
Combine first 5 ingredients in a blender; process until blended. Pour into a serving bowl and stir in the poppy seeds.. Cover and refrigerate.
Blue Cheese Dressing
Excellent over roasted beets.
- 1/2 cup (2 ounces) crumbled blue cheese
- 1/4 cup plain Greek yogurt
- 1/4 cup light sour cream
- 2 tablespoons olive oil mayonnaise
- 1 tablespoon fresh squeezed lemon juice
- Pinch of salt
Combine all ingredients in a small bowl. Cover and chill.
Homemade Coleslaw Dressing
Dressing makes enough for half a medium cabbage and one carrot, shredded.
- 1/3 cup low-fat mayonnaise
- 3 tablespoons cider vinegar
- 1 tablespoon honey
- 1 teaspoon Dijon mustard
- 1 teaspoon finely minced onion
- 1/2 teaspoon salt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dry yellow mustard
- 1/4 teaspoon celery seed
Combine all ingredients. Cover and chill.
Mix with your favorite coleslaw ingredients the day you are planning to serve the coleslaw. Chill the coleslaw before serving.
Yield:1 cup – 8 Servings
- 2 ounces cubed Parmesan
- 2 cloves garlic
- 2 tablespoons Dijon mustard
- 11/2 teaspoons white wine vinegar
- 11/2 teaspoon Worcestershire sauce
- Pinch kosher salt
- Pinch freshly ground black pepper
- 1 cup silken soft tofu
- 2 tablespoons extra-virgin olive oil
Starting on the lowest speed, chop the cheese cubes in the blender until it settles into the bottom of the jar, gradually increasing the speed. Add the garlic down the chute and chop until minced.
Next, add the mustard, white wine vinegar, Worcestershire sauce, salt,pepper and tofu to the blender and blend until smooth. While the blender is running, drizzle olive oil down the middle and blend until it reaches salad dressing consistency.
Dressing for Salads with Fruit and Nuts
- 1 tablespoon sherry vinegar
- 1 tablespoon freshly squeezed lemon juice
- 1 teaspoon balsamic vinegar
- 1 teaspoon Dijon mustard
- Salt and freshly ground pepper to taste
- 3 tablespoons walnut oil
- 4 tablespoons extra virgin olive oil
Whisk together the vinegars, lemon juice, mustard, salt and pepper. Whisk in the oils. Taste and adjust seasonings.
Thousand Island Dressing
- 1/3 cup low-fat mayonnaise
- 2 tablespoons ketchup
- 2 tablespoons fresh squeezed lemon juice
- 2 tablespoons minced red bell pepper
- 1 tablespoon minced onion
- 1 tablespoon minced fresh parsley leaves
- 1 tablespoon sweet pickle relish
- Pinch of cayenne
- Salt to taste
- 1/4 cup water
In a blender or food processor blend all ingredients and salt, if needed, until smooth, adding up to 2 tablespoons additional water, if necessary to thin to a desired consistency.
Good over sliced cucumbers and tomatoes.
- 4 ounces feta cheese
- 1/2 cup plain Greek yogurt
- 1/4 – 1/2 cup extra virgin olive oil
- 1/2 cup chopped fresh mint
- Zest and juice of 1 lemon
- Freshly ground black pepper.
In a blender or food processor, combine feta, yogurt, 1/4 cup olive oil, mint, lemon zest and juice; sprinkle with salt and pepper. Blend or process until smooth, adding more oil if you need it to reach a smooth consistency.
- Homemade cilantro salad ranch dressing recipe (mirrorofyourhealth.wordpress.com)
- Salad Night (jovinacooksitalian.com)
- Fruity Spinach Salad with Peachy Balsamic Vinaigrette (cantstayoutofthekitchen.com)
- Strawberry Spinach Salad with Balsamic Vinaigrette (foodophilic.wordpress.com)
- Roasted Chickpea Salad with Barbecue Dressing (glutenfreeinga.wordpress.com)
- healthy eating: kale salad with lovely vignaigrette dressing (rawsilkandsaffron.wordpress.com)
- Cause a Stir with these Sensational Salads (fillyourplate.org)
- Tangy Herb Vinaigrette (seasonsforcooking.com)
- Easy Vinaigrettes and Salad Dressings (freshfoodperspectives.com)
Liguria can be found on the Italian Riviera, along the northwestern coast of Italy, and it is a landscape that will impress people on their journey through this historically rich and popular region. The capital Genoa, one of the most important ports in the Mediterranean and home to Christopher Columbus, was a powerful maritime state during the Middle Ages. Today, one can find architecturally impressive buildings, elegant mansions and historic churches — all of which bear witness to Liguria’s glorious past, yet blend in perfectly with modern times. Luxuriant Mediterranean vegetation exists in the mountain regions of Portofino and Cinque Terre and the climate in this mountainous region is mild, perfect for growing vegetables, olives and grapes. Sanremo is one of Italy’s most famous bathing resorts and the place where the annual Italian pop music festival takes place.
On Saturday, March 29, 2014 the Pesto Championship will take place in Genoa. In the Hall of the Great Council in the Doge’s Palace, 100 competitors from around the world will compete in the preparation of Pesto Genovese using traditional ingredients and a pestle and mortar.
Ligurian cooking is known for the simple flavors of fresh produce, especially the Pesto alla Genovese mentioned above. Liguria basil is blended with extra virgin olive oil, pine nuts, garlic and Parmigiano Reggiano to make this famous sauce. It is not only used for pasta, but can also be added to soups, vegetables or rice dishes.
Liguria is a region of vineyards and olive groves that produce excellent extra-virgin olive oils and quality wines, like Ormeasco and Rossese from Dolceacqua, Vermentino, Ciliegiolo and Bianchetta from Genoa, Albarola, and Pollera Nera from the Riviera di Levante and Pigato from Salea d’Albenga.
Seafood and fish dishes are typically fish soups like ciuppin and buridda made with stockfish, as well as stuffed and fried sardines.
Among the meat dishes to choose from are cima alla genovese (cold stuffed breast of veal) made from the leftovers of slaughter such as brains and sweetbreads, etc. along with eggs, cheese, peas and greens or a stewed hare with taggiasche olives, pine nuts and rosemary. The famous stuffed pie of the region is Torta Pasqualina (Easter pie), a thin pastry stuffed with greens, cheese and eggs.
Fugassa, a soft and thick focaccia covered with onion slices and olive oil, and the thin farinata, a baked savory pancake made with chickpea flour, are very popular. The traditional desserts of this region are pandolce genovese, amaretti and cubeli (tiny butter cookies).
La Focaccia Col Formaggio Di Recco – Focaccia with Cheese
The traditional version calls for locally made stracchino cheese–a soft, fresh, creamy cow’s milk cheese. You can substitute crescenza cheese, which is basically stracchino under a different regional name or even a burrata, which is made from fresh mozzarella cheese with a creamy cheese filling in the middle. It bakes down to a stracchino-like texture. All of these are now available in the United States from Bel Gioioso Cheese. You will want something mild and creamy (soft enough to be spreadable, but not liquid) that will also melt. I also like the taste of creamy Italian fontina in this recipe. The King Arthur Flour Company sells 00 Italian flour.
Dough (will make two “14″ pans)
- 2 1/4 cups (10 ounces/ 284 g) unbleached all-purpose flour or 00 grade flour (this has slightly more gluten than American flour)
- 1/2 teaspoon (0.125 ounce (3.5 g) salt
- 3/4 cup (6 ounces/170 g) water, room temperature
- Stracchino or similar cheese, 8 ounces for each 14-inch pan
- Salt and pepper to taste
- Olive oil, about 1 tablespoon per pan
- Sea salt, to taste
In a mixing bowl stir all the dough ingredients together and continue stirring until they form a ball of dough. Add more water if needed, a few drops at a time, to hydrate all the flour. If the dough is too sticky, add more flour. Dust the counter with a little flour and transfer the dough to the counter. Knead it for about four minutes, adding flour or water as needed to make a smooth, supple dough. It should not be sticky, but soft and only slightly tacky, almost satiny to the touch. You can also do this in an electric mixer or a food processor.
Cover the dough and let it rest for five minutes, then knead it again for about two minutes. This can also be done in an electric mixer using a dough hook.
Divide the dough into 4 balls of approximately 4 ounces each. Cover them and let them rest for about fifteen minutes before rolling and stretching them.
Preheat the oven to 500 degrees F. Lightly mist the baking pan or pans with olive oil spray.
Rub a small amount of olive oil on a smooth counter or work surface to make a circular lightly oiled spot of about the diameter of your baking pan. Take one of the dough balls and place it in the center of the oiled spot and flatten it with your hand. Flip it over so that both sides have touched the oiled surface. Use a rolling-pin to roll out the dough, from the center to the outer edges, to the size of your pan. If the dough springs back, let it rest for a few minutes and then continue rolling it (you can start on a second piece in the meantime–it will take 2 pieces per pan).
When the dough is the diameter of the pan, carefully lift it and gently stretch it with your hands, as if stretching pizza dough, to make it larger than the pan and as thin as you can get it without tearing it–it should look like fillo (phyllo) or strudel dough–nearly paper-thin. Lay one piece of stretched dough over the pan and tuck it into the corners to cover the whole surface as well as the inner walls of the pan, with some dough overhanging the pan.
Fill the dough-covered pan with pieces of cheese, spaced about 1 1/2 to 2 inches apart. Sprinkle the cheese with a small amount of pepper and salt. Repeat the rolling and stretching of a second piece of dough and cover the pan with the dough, overhanging the outside of the pan so that the top and bottom crusts connect along the rim of the pan. Pinch the two doughs together and tuck the dough into the pan, crimping it with your fingers all around the circumference to make a pie-like edge. Crimp this edge with your fingers to seal the two doughs together to fully enclose the cheese filling. If necessary, trim off any excess dough with a paring knife.
Drizzle a tablespoon of olive oil over the top of the dough and sprinkle a small amount of sea salt. Use a scissors or sharp paring knife to cut vent holes into the top crust. Place the pan in the oven and bake for about 10 to 15 minutes or until the top crust is covered with deep golden brown streaks and sections. Remove the focaccia from the oven and allow it to cool for about three minutes. Cut the focaccia into large or medium size squares (not wedges) and remove the sections with a flexible spatula. Serve while still hot.
Rice Minestrone with Pesto – Minestrone di Riso al Pesto
- 1 cup (200 g) rice (use medium-grained, if possible, not parboiled)
- 1 – 15 oz can borlotti beans or similar beans
- 12 ounces (300 g) mixed greens (e.g. spinach, chard, cabbage)
- 2 potatoes
- 1 leek
- 2 medium carrots
- 1 rib celery
- 1/2 medium onion
- 2 tablespoons olive oil
- 2 quarts (2 liters) boiling water
- 2 tablespoons pesto sauce
- Salt and pepper to taste
- Freshly grated Parmigiano Reggiano cheese
Peel and dice the potatoes. Peel and slice the carrots, coarsely chop the mixed greens and dice the green part of the leek. Mince the celery, onion and white part of the leek. In a soup pot heat the olive oil and saute the onion, celery and white part of the leek until the onion is translucent. Add the remaining chopped and diced vegetables and cook, stirring, for a minute or two. Add the beans, season the mixture with salt and pepper and carefully add the boiling water. Simmer the soup for one hour.
After an hour, stir in the rice and let it cook for 15 minutes more or until the rice is tender. Remove a ladle of just the broth to a mixing bowl. Stir the pesto sauce into the broth and, when the rice is done, stir the pesto mixture into the soup. Simmer for a minute more and serve it topped with grated cheese.
Sea Bass Filets, Ligurian Style — Filetti di Orata Alla Ligure
- 1 1/3 pounds (600 g) sea bass fillets, bream or similar fish
- 1/2 pound (200 g) potatoes, peeled and thinly sliced
- 4 teaspoons (20 g) capers, rinsed
- 1/2 pound (240 gr) green zucchini, sliced
- 1/4 cup dry white wine
- 1 tablespoon minced fresh marjoram or dill
- 1/4 cup extra virgin olive oil, divided
Preheat the oven to 400 degrees F (200 C).
Sauté the potatoes until lightly browned in half the olive oil and then place them with the zucchini slices in the bottom of a baking dish. Lay the fish filets over them, sprinkle the remaining ingredients over the fish and season everything to taste with salt and pepper. Roast the fish for 15-20 minutes and serve each portion of fish with the vegetables beneath it.
Ligurian Olive Oil Cake
- 7 tablespoons unsalted butter, melted, plus more for greasing
- 1 3/4 cups all-purpose flour, plus more for dusting
- 1 1/2 teaspoons baking powder
- 1/4 teaspoon salt
- 3/4 cup extra-virgin olive oil
- 3 tablespoons whole milk, at room temperature
- 4 large eggs, at room temperature
- 1 cup sugar
- Finely grated zest of 2 lemons or oranges
Preheat the oven to 350° F. Butter and flour a 10-inch round cake pan.
Into a medium bowl, sift together the 1 3/4 cups of flour, baking powder and salt. In another medium bowl, whisk the melted butter with the olive oil and milk.
In the large bowl of an electric mixer, beat the eggs with the sugar and citrus zest until pale and thickened, about 3 minutes. Alternately, beat in the dry and wet ingredients, starting and ending with the dry ingredients. Pour the batter into the prepared pan.
Bake for about 30 minutes, until the cake is golden brown and the side pulls away from the pan. Transfer the cake to a rack and let cool before serving.
MAKE AHEAD The cake can be stored at room temperature for up to 3 days.
- A Sicilian Style Christmas Eve Dinner (jovinacooksitalian.com)
Tuna has been fished from the warm, temperate parts of the Mediterranean Sea and the Pacific, Atlantic and Indian Oceans since ancient times. As a member of the mackerel family, tuna naturally has a stronger, more robust flavor than whitefish. In 1903, when sardines were the canned fish of choice, canner Albert P. Halfhill managed a shortage by packing tuna in cans and persuading local grocers to stock them. More than a century later, tuna is a household staple as a protein-packed, quick-yet-wholesome meal.
Tuna is one of the most popular types of fish used for canned seafood products. It is high in protein and vitamins, a good source of omega-3 fatty acids and has an appetizing taste and texture. The are many different types of tuna but there are only a few that are highly desired by the canned tuna industry. The most popular types of canned tuna are:
- Skipjack Tuna is one of the smaller species of tuna and is commonly found at the surface of tropical oceans. It is fast, sleek and can grow up to three feet in length. The Skipjack tuna is a healthy tuna stock and is currently quite stable. It has a faster breeding cycle than other tuna and is a popular choice for many fisheries.
- Albacore Tuna is one of the most plentiful species of tuna found in the ocean and, as such, is one of the most common types of canned tuna found in stores. A full sized Albacore tuna can weigh close to one hundred pounds and be close to five feet in length. It has a darker blue color and is silver on the underneath side. At present many Albacore tuna stocks are fairly healthy and are not at current risk of being overfished.
- Yellowfin Tuna, when canned, is typically called Chunk Light Tuna and is usually very easy to find in grocery stores and supermarkets. Yellowfin tuna is a large predator fish that can weigh close to 500 pounds when full sized and reach lengths of over 7 feet. It’s name comes from a stripe of yellow that runs along its side and its yellow fins.Yellowfin tuna is usually canned in salt water, oil or natural spring water. This type of tuna will have a stronger flavor than Albacore Tuna and may be similar in taste to swordfish. Unfortunately the Yellowfin Tuna is in decline because of excessive human consumption and unsustainable fishing practices.
These three species of tuna fish are the most commonly consumed and most commonly used for canning. They each have unique characteristics, flavor and ocean habitation patterns. Knowing more about what species of tuna you are eating and it’s relative strength as a species is a good start for choosing a sustainable tuna brand. Of course when buying canned tuna always ensure that the tuna species is listed prominently on the can and try to choose canned tuna that is caught by pole and line fishing. As connoisseurs of canned tuna we want to help promote sustainable canned tuna, to ensure the world can enjoy eating tuna for many years to come.
Turns out tuna is not just for sandwiches! In fact, it’s perfect for appetizers, soups, main dishes, casseroles, pasta dishes and all kinds of salads.Tuna consistently makes the top-choices list for “best canned items” to keep on hand. You’ll find canned tuna packed in water, oil or brine; it can be salted or unsalted and you can choose the variety of tuna you want. Below are some of my favorite ways to use canned tuna.
Tuna Florentine Soup
- 1 pouch (6.4 oz.) or can white tuna in water
- 1 cup chopped onion
- 2 carrots, peeled and chopped
- 1 stalk celery, chopped
- 2 tablespoons olive oil
- 1 can (15 oz.) white beans (cannellini)
- 1/2 cup dry orzo (or other small pasta)
- 6 cups low sodium Chicken Broth
- 3 oz. fresh spinach (about 2 cups)
- 2 tablespoons prepared pesto
- Parmesan cheese for garnish
Heat olive oil in large saucepan over medium heat. Add onion, carrots and celery and cook until vegetables are soft, about 5 minutes.
Mix in white beans, orzo and chicken broth and cook for 7 -8 minutes or until pasta is tender.
Stir in pesto and tuna. Add spinach and stir until just wilted.
Serve with parmesan cheese.
For 10 mini burgers
- 1 tablespoon olive oil
- 1 small celery stalk, finely minced
- 1 teaspoon minced jalapeno pepper (or any hot pepper)
- 1 clove of garlic, minced
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon celery seeds
- 1/4 teaspoon coarse salt
- Fresh ground pepper
- 3 cans tuna in olive oil
- 1/3 cup of Panko (Japanese bread crumbs)
- 1/4 cup of fresh parsley, finely minced
- 1 tablespoon mayonnaise
- 1 tablespoon Dijon Mustard
- 3 minced scallions
- 1 egg (beaten)
- 2 tablespoons flour (+ extra flour for dusting the patties)
- 10 slider rolls
- 1 cup finely shredded red cabbage
- 1 cup finely shredded white cabbage
- 1 cup finely shredded carrots
- 1 1/2 tablespoons of brown sugar
- 1/2 teaspoon salt
- 1/2 cup fresh parsley, finely minced
- 1/4 cup mayonnaise
- 1 teaspoon Dijon Mustard
- 1 tablespoon poppy seeds
- 1 lime, juiced
- 1 lemon, juiced
- Fresh ground pepper to taste
For the coleslaw:
In a large bowl, mix the cabbages with the sugar and the salt, cover and refrigerate for 1/2 hour. Then add the carrots and parsley. Mix the rest of the slaw ingredients together and add them to the cabbage. Adjust salt if necessary.
For the patties:
In a small pan add the olive oil, jalapeno, celery, garlic, cayenne pepper, celery seeds, salt and pepper. Cook for 4-5 minutes and set aside.
In a large bowl, shred the tuna; add the panko, parsley, mayonnaise, mustard, flour, egg and scallions. Mix well and add the cooked celery and garlic mixture.
Flour your hands and make small balls (size of a golf ball) and gently flatten them to the desired size (just a little bit bigger than the bun you will use, as they will shrink while cooking.
Lightly flour each patty and refrigerate them for 10-15 minutes on wax paper. This will make them firmer and easier to saute.
Saute the patties in a large skillet with 1-2 tablespoons of hot oil. Cook until golden brown.
Warm the buns without toasting them. Put a patty in each bun and top with the slaw to serve.
Mediterranean Tuna Salad
- 3 hard-cooked eggs, peeled and diced
- 1 (6-ounce) can tuna, packed in water, drained
- 2 tablespoons finely chopped red onion
- 1/4 cup pitted kalamata or black olives, sliced
- 1/4 cup crumbled feta cheese
- 2 teaspoons extra-virgin olive oil
- 1/2 teaspoon red wine vinegar
- Coarsely ground black pepper
- 4 cups mixed greens
Combine eggs, tuna, onion, olives and feta cheese. Combine olive oil and vinegar in a small bowl; whisk until well blended. Add to tuna mixture. Season with pepper. Serve over mixed greens.
- 1 pound fettuccine
- 1 tablespoon butter
- 1/2 onion finely minced
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1/2 cup vegetable or chicken broth
- 1/2 cup white wine
- 2/3 cups half & half or cream
- 1 cup frozen peas, defrosted
- 2 zucchini cut lengthwise, into thin ribbons
- 1/2 cup Parmesan cheese, plus extra for serving
- 2 cans or pouches tuna in olive oil
- 1/4 cup of minced scallion
- 3 teaspoon of lemon juice
Boil water with salt and cook the pasta “al dente”.
Place the zucchini ribbons in the pasta water during the last 2 minutes.
Drain the pasta and the ribbons and set aside.
In a large skillet, melt the butter; add the onion, salt and pepper. Cook until golden brown. Approximately 5 minutes.
Add the white wine, boil for 1 minute and add the broth. Boil again for a couple of minutes, add the peas and the half & half; cook for 1 minute and add the tuna at the just to warm it. Do not over mix or shred the tuna. Add the fettuccine and ribbons to the sauce, the lemon juice, parmesan cheese and scallions. Gently mix and serve with a little Parmesan cheese on top.
Tuna Stuffed Potatoes
- 8 red skin medium-large size potatoes
- 1 tablespoon salt
- 2 cans or pouches tuna in olive oil
- 1 cup ricotta cheese
- 1 cup shredded mozzarella cheese
- 1/2 cup of Parmesan cheese
- 2 tablespoons olive oil
- 1/2 cup chopped fresh tomato (small cubes without seeds)
- 1/4 cup julienned roasted peppers
- Salt and pepper to taste
Heat the oven to 375 degrees F.
In a large pot of cold water put the unpeeled potatoes. Add 1 tablespoon of salt and boil. After the water returns to boiling, cook for 20 minutes or until tender.
In a bowl mix the ricotta cheese, tomatoes, roasted pepper, salt and pepper to taste.
When the potatoes are done, drain and set aside to cool. Cut off the top of the potato and with the help of a spoon remove about a third of the potato and add it to the ricotta mixture. Repeat with remaining potatoes.
Then add the mozzarella and tuna to the ricotta mixture. Carefully combine; don’t flake the tuna.
Stuff the potatoes with the filling, top each with parmesan cheese and place in a baking dish.
Bake for 8-10 minutes and the parmesan is golden brown.
Tuna Stuffed Shells
24 jumbo shells, cooked al dente
- 1/2 cup fat free half and half
- 1 cup fresh mushrooms, sliced
- 1/4 cup white wine
- 1 tablespoon butter
- Salt and pepper to taste
- 2 cans or pouches tuna in olive oil
- 1 cup ricotta cheese
- 1/2 cup shredded mozzarella cheese
- 2 tablespoons chopped fresh parsley
- 8 baby zucchinis, sliced thin and each slice cut in half
- 1/2 cup Parmesan cheese
- 4 cups canned diced Italian tomatoes
- 1 finely chopped onion
- 1 finely chopped bell pepper
- 4 minced garlic cloves
- 2 tablespoons parsley, chopped
- 1 tablespoon fresh oregano, chopped
- 2 tablespoons olive oil
- Salt and pepper
For the stuffing:
In a skillet sauté the mushrooms in the butter. Add salt and pepper to taste and cook for 10 minutes. Add the white wine, reduce to half and add the half & half. Cook for 5 more minutes and set aside to cool.
In a bowl: mix the ricotta and mozzarella cheese, add the tuna with the olive oil, the cooked mushroom mixture, parsley, zucchini, half the parmesan cheese and salt and pepper. Mix gently.
For the sauce:
Heat the olive oil in a saucepan; add the garlic, onion and bell pepper. Cook for 5-8 minutes on medium heat, then add the tomatoes. Cook for 20 more minutes until flavors are blended and the sauce has reduced about 20%. Add salt and pepper to taste followed by the parsley and oregano. Turn off the heat and set aside.
Stuff the shells with the tuna and ricotta stuffing. Place about 1″ of tomato sauce in the bottom of a 9×13 inch baking dish. Place the stuffed shells over the sauce, stuffing face up. Cover with foil and bake for 20 minutes at 350° F. Uncover, add the remaining Parmesan and cook for 5 more minutes.
- Fish of the Week – Tuna (beatcancer2010.wordpress.com)
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Flatbread is thin and, in many instances, made without yeast. Many cultures have their own version and it was probably one of the earliest bread products ever made. Some of the oldest examples of food found in tombs and archaeological sites have been flatbreads. They vary widely in size, shape, texture and ingredients.
Unleavened flatbread has a special symbolic role for several religions, especially Judaism. Matzo is a common example and it traditionally takes the form of a rectangular crisp cracker. Tortillas are a softer version, made with corn or flour, depending on the region and the dish. The disparity between these two dishes helps to illustrate the wide range of flatbreads eaten around the world.
Some other examples include chapati, injera, pizza, pita, lavash, puri, barbari, arepas, and naan. Many of these breads are designed to work like eating utensils for scooping up foods from a common serving platter. They can also be wrapped or rolled around foods, stuffed like sandwiches or eaten plain. Almost every culture with access to grain has devised some kind of bread that is flat, made from ingredients, like wheat, teff, corn, rye or rice.
The most basic flatbread is made from ground grain and water. Many cooks also add salt and oil for additional flavoring. Leavened breads may be made with yeast and they may also include eggs in some types. The variants certainly do not stop with the basic recipe, however, and the dough can be mixed with herbs, spices and vegetables, such as dill, thyme, cumin, coriander seed, onions, or garlic.
In the case of pizza and focaccia, the bread may be topped with a wide variety of ingredients. Piadina is a thin Italian flatbread, typically prepared in the Romagna region (present-day Emilia-Romagna.). It is usually made with white flour, lard or olive oil, salt and water. The dough was traditionally cooked on a terracotta dish (called teggia), although nowadays flat pans or electric griddles are commonly used. Piadine are usually sold immediately after preparation in specialized kiosks. They can be filled with a variety of cheeses, cold cuts and vegetables and sometimes with sweet fillings, such as jam or Nutella. There may be minor differences in the fillings, depending on the area of production. Piadine produced around Ravenna are generally thicker, while those produced around Rimini and the Marche region are thinner but the diameter is greater.
Flat breads can be stored in several ways: Room temperature: 5 days; Refrigerated: 25 days; Frozen: 6 months – Quality is not compromised when frozen. Thaw at room temperature.
Flatbreads Without Yeast
These flatbreads are great for stuffing or rolling around a variety of ingredients, especially cheese and roasted red peppers.
- 3 cups Unbleached All-Purpose Flour
- 2 teaspoons baking powder
- 1 1/2 teaspoons salt
- 2 teaspoons dried Italian herbs
- 3 tablespoons olive oil or vegetable oil
- 1 cup ice water
- 2 to 3 additional tablespoons vegetable oil, for frying
Place the flour, baking powder, Italian seasoning and salt in a large mixing bowl and stir to combine.
Add the oil and ice water and mix to make a soft, cohesive dough. Adjust with additional flour or water as needed. The dough should be moist but not sticky. Cover with plastic wrap and let rest for 10 minutes.
Preheat a heavy-bottomed skillet on the stovetop. Add 1 tablespoon oil and heat until the oil starts to shimmer in the pan.
Divide the dough into 10 to 12 equal pieces. Each piece should weigh about 1 1/2 to 2 ounces, about the size of a large egg. Dredge each piece in flour and roll to a rough circle or oval, about 1/4″ thick or hand shape the pieces by flattening between your palms.
In batches, fry the flatbreads in the hot oil for 2 to 3 minutes, or until golden brown. Turn and fry on the second side for another 2 minutes. Or you can put a griddle pan on high heat and cook each flatbread for a couple of minutes per side, until slightly puffy and lightly charred – you’ll need to do this in batches.
Transfer from the pan to a rack to cool slightly before serving. Add more oil as needed for frying successive batches.
Yield: 10 to 12 flatbreads.
Whole Wheat Piadina (Italian Flatbread)
- 4 cups whole wheat flour
- 2 cups all-purpose flour
- 2 teaspoons salt
- 4 teaspoons baking powder
- 1/4 teaspoon baking soda
- 1 teaspoon mixed Italian herbs
- 1/2 teaspoon garlic powder
- 6 tablespoons olive oil
- 2 cups ice water
Combine the ingredients in the order given, one at a time, stirring well between each addition. Knead a bit by hand for the final mix. Work fast to keep the dough tender.
The dough should be soft but easily rolled out. You may need to add a bit of flour or water depending on the weather and the type of flour you are using.
Cut into 10-12 pieces. Roll out thin on an oiled surface. Create disks approximately 8 -10″ round.
Prick the top of the bread with a fork and fry in a lightly oiled skillet or on a grill. These work well on the outdoor grill, if the the grill is well oi. Good toppings are prosciutto and cheese.
Italian Chickpea Flatbread
This recipe is vegan and gluten free.
- 2.5 cups chickpea flour (also called garbanzo flour)
- 3.5 cups fresh cold water
- 1 teaspoon each salt and black pepper
- 1/4 -1/3 cup extra virgin olive oil
Place the flour in a large mixing bowl. Add the water gradually as you whisk the flour to keep any lumps from forming. Once all the water has been added, mix until completely smooth. Add the salt and pepper.
Let the mixture stand on the counter for 3 hours or so. When ready to bake, heat the oven to 350 degrees F. Gently skim off any froth that forms on the surface of the mixture with a slotted spoon.
Prepare a large rimmed cookie sheet by pouring enough olive oil onto the bottom to completely cover the pan.
Once the oven is hot, pour the batter onto the baking pan, making a layer about (1/4) inch deep. Carefully place the pan in the oven and bake for 30 minutes, until golden. Remove the pan from the oven and let cool before cutting and serving. Pesto makes a great topping for this bread.
Flatbreads Made With Yeast
Grilled Onion and Sage Flatbread
Serve this flatbread as an appetizer or for lunch or dinner with a salad and soup. Use any type of herb that you like.
- 1 large red onion, trimmed, peeled and sliced crosswise into 1/2-inch-thick rounds (6 slices)
- 3 tablespoons extra-virgin olive oil, more as needed
- Kosher salt and freshly ground black pepper
- 1 lb. pizza dough, at room temperature
- 12 fresh sage leaves, finely chopped
Position a rack in the center of the oven and heat the oven to 450°F.
Prepare a medium (350°F to 375°F) gas or charcoal grill fire. Brush the onion slices with oil and season with salt and pepper.
Grill the onion slices until grill marks form on one side, about 7 to 8 minutes. Turn the slices and continue to grill until tender, about 7 to 8 minutes more. Stack the onions on a large piece of foil, wrap the onions up and let them sit for 10 minutes to soften further.
Coarsely chop the onions.
Generously coat a 9×13-inch rimmed baking sheet with olive oil. Oil your hands as well, then evenly press the pizza dough onto the sheet pan all the way to the corners. Using your knuckles, make dimpled depressions in the top of the dough.
In a small bowl, mix 2 tablespoons of the oil with 1 teaspoon salt and 1 teaspoon water; brush the dough with the mixture.
In a medium bowl, toss the sage and onion with 1 tablespoon of the oil. Top the dough with the onion mixture. Bake in the center of the oven until the flatbread and onions are browned, 20 to 25 minutes. Season to taste with additional salt and pepper, if needed. Slice and serve.
Carta da Musica/Pane Carasau
Sardinian flatbread is called Pane Carasau.
This Italian flatbread has a crispy, cracker-like texture and is usually seasoned with rosemary and salt. It is also nicknamed “piano paper” or carta da musica which describes it’s thinness. It is said to have been first made by the shepherds in Sardinia, who took it with them into the pastures because it keeps well.
- 1 3/4 cups Unbleached All-Purpose Flour
- 1 1/2 cups Semolina Flour
- 1 envelope Active Dry Yeast
- 1 cup warm water
To Serve: fresh chopped rosemary, salt and olive oil
Combine the two flours with 1 teaspoon of salt.
In a small cup, dissolve the yeast and a 1/4 cup of the warm water. Let sit until bubbly.
Add the yeast mixture to the flour with the rest of the water. Mix until you have a smooth dough. Cover and let sit 1 hour. Knead for 5 minutes and cover for another hour.
Preheat the oven to 475 degrees F. Spray two flat baking sheets with oil spray. Knead the dough once more and divide into 8 equal balls. Roll each ball out as thinly as you canand place on the baking sheets.
Bake each pan for 5 minutes in the preheated oven.
The breads should blister but not brown. Remove from the oven and pile one on top of the other. Place a board or flat tray on top and let sit until cool.
To prepare for serving,:
Return each bread to the oven for 10 minutes or until golden and crispy. Remove, brush lightly with olive oil, sprinkle with fresh chopped rosemary and salt and return to the oven for a few minutes. Serve warm.
- Flatbreads revisited (ajugofwine.wordpress.com)
- Smoked White Bean Hummus with Garlic Flatbread (kinseycooks.com)
- Skirt Steak Flatbread Recipe – From the WDW Swan and Dolphin (candoitmom.com)
- Flatbread Recipe – Middle-Eastern Style (arecipeforgluttony.wordpress.com)
- Herb Flatbread (eatsbykathy.wordpress.com)
- Butter chicken and whole-grain flatbread (hungryaileen.wordpress.com)
Salads are no longer the bowls of lettuce and tomatoes of yesterday. Today’s modern salads are full of zest and flavor and are often served as meals in and of themselves. Some of the most diverse salads are those that come from Italy. Authentic Italian spring salad recipes provide light, flavorful alternatives to heavier meals and bring a little taste of Old World Italy to your dining table, often with ingredients that are already in your kitchen.
A classic insalata mista (salad of mixed greens) often combines a variety of whatever salad ingredients are freshest and in season. Romaine and other Italian lettuces, Belgian endive, arugula, radicchio, dandelion greens, very young radish tops, sorrel leaves, chive flowers or fresh young herb leaves (oregano, basil or thyme) are a few of the possibilities.
Italian Salad Making Basics
Greens should be loosely wrapped in damp paper or cotton towels and refrigerated until shortly before the salad is to be prepared. Using wooden utensils will help avoid bruising tender greens.
Extra virgin olive oil is always the most essential ingredient and that is usually simply combined with white or balsamic vinegar or lemon, which is especially common in the central southern region of Italy. Only in the last generation or so have Italians begun to explore more elaborate vinaigrettes and dressings.
In any discussion of salad dressings, there are just a couple of things to keep in mind: Always apply the dressing just minutes before serving it, otherwise, the vinegar or lemon will wilt the lettuce leaves. Only dress the amount of salad you intend to eat. You can store the rest in the refrigerator with a wet kitchen towel on top of it. (Tupperware is perfect for storing salad; just be sure the lettuce is thoroughly dry.) If you have any leftover salad dressing, most can be stored in the refrigerator for a few days or more.
Another very important thing to remember before applying whatever dressing you choose, is that it is crucial that you thoroughly dry the lettuce after you’ve washed it; there is nothing worse than a salad with soggy lettuce. If you use a spinner-which is a really great invention-after the first spin, be sure to stop and turn the lettuce. Sometimes the leaves act as a kind of a screen, impeding the water from actually being expelled. If you spin and turn the lettuce a couple of times, you can be sure to enjoy a crisp salad later.
For most green salads, the serving bowl and individual salad plates should be chilled slightly, while the dressing should be at room temperature.
Classic Italian Vinaigrette
Yield: About 1 1/2 cups
Make this dressing up to a week ahead. Add it sparingly to greens along with cracked black pepper.
- Juice of 1 lemon
- 4 tablespoons red wine vinegar
- Coarse salt to taste
- 3/4 cup olive oil
- 1 teaspoon freshly ground cracked pepper
Combine lemon juice, vinegar and salt in small bowl or jar. Stir to dissolve salt. Whisk in olive oil. Let stand 10 minutes. Add pepper add additional salt, if desired.
One of the most flavorful of traditional Italian spring salads is also one of the easiest to prepare. Insalata Caprese is a light, savory salad made from tomatoes, fresh mozzarella cheese, basil leaves, olive oil and seasonings. To prepare: slice four large, ripe tomatoes into slices 1/4 inch thick. Slice 1 pound of fresh mozzarella cheese into 1/4-inch thick slices. On a large platter, place tomato and mozzarella slices along with fresh basil leaves in intermittent layers. Drizzle with 3 tablespoons of extra virgin olive oil. Before serving, sprinkle with cracked black pepper and sea salt to taste. Serve cold.
The most classic version of Italian spring salad contains fresh ingredients such as grated Parmesan cheese, fresh garlic and black olives. To prepare: in a medium-size bowl whisk together 2 tablespoons of red wine vinegar, 1 tablespoon of water, one clove of roasted and finely minced garlic and 1/2 teaspoon of dried, crushed oregano. As you whisk the combination, slowly add 4 teaspoons of olive oil. Set the mixture aside. In a large, separate bowl, combine 4 cups of mixed spring salad, one medium yellow bell pepper cut into thin strips, one fresh red onion cut into rings and 1/4 cup of fresh black olives. Toss salad until well mixed and then top with dressing mixture. Before serving, season with fresh ground black pepper and 2 tablespoons of grated Parmesan cheese. Serve cold.
Insalata Primavera is a light, but hearty salad that will easily substitute for heavier dishes for warmer weather lunches or suppers. To prepare: in a large bowl, combine 18 cooked, yet still firm, asparagus spears that have been chopped into 2-inch pieces, 1/2 pound of fresh green beans that have been cooked and cut in half, six cooked and sliced artichoke hearts, three large peeled and diced tomatoes and 1 thinly sliced peeled cucumber. In a medium-size glass jar, combine 2/3 cup of extra virgin olive oil, 1/3 cup of your favorite white wine vinegar, 2 tablespoons of fresh chopped basil and salt and pepper to taste. Place a lid on the glass jar and shake vigorously until mixed well. Drizzle the dressing over the salad before serving. Serve cold.
Arugula Salad with Salami and Pecorino Cheese
- 1/2 clove garlic, pounded to a paste with a pinch of salt
- 1-1/2 tablespoons red-wine vinegar or freshly squeezed lemon juice; more as needed
- 1/4 cup extra-virgin olive oil
- 1 bulb fennel, trimmed
- 4 large handfuls arugula, about 5 oz, washed and dried
- Kosher salt
- 4 oz piece of stick salami, cut into 1/8- to 1/4-inch dice
- 3 oz aged Tuscan Pecorino cheese, cut into 1/8- to 1/4-inch dice
Combine the garlic and vinegar or lemon juice in a small bowl. Let sit for 10 minutes. Whisk in the oil. Taste and add more salt or vinegar, if necessary.
Just before serving, use a mandolin to thinly slice the fennel. In a large work bowl, combine the shaved fennel with the arugula, salami and cheese. Season with salt and pepper to taste. Gently toss with just enough vinaigrette to lightly coat the greens.
With a delicate hand, transfer the salad to a platter or individual serving plates, making a fluffy pile of greens. Sprinkle the salami and cheese that have fallen to the bottom of the bowl on top. Serve immediately.
Tortellini Salad Italiana
- 2-9 oz packages fresh cheese and spinach tortellini (refrigerated, prepared according to package directions)
- 2 cups yellow bell pepper, thinly sliced
- 1 cup fresh small mozzarella cheese balls (bocconcini), halved
- 1 cup tomato vinaigrette dressing, recipe below
- 1/2 cup prosciutto, thinly sliced
- 12 cup basil, thinly sliced
- black pepper, fresh cracked
Combine prepared pasta, bell peppers, cheese, vinaigrette, prosciutto, tomatoes and basil in medium bowl. Sprinkle with pepper. Refrigerate for 1 hour
- 1 1/4 cups extra virgin olive oil
- 4 cups fresh tomatoes, seeded and finely diced
- 4 tablespoons chopped tarragon leaves
- 4 tablespoons chiffonade basil leaves
- 2 tablespoons minced parsley leaves
- 2 minced shallots
- 6 tablespoons lemon juice
In a nonreactive mixing bowl, combine the diced tomatoes, herbs, shallots, lemon juice and 1 1/4 cups olive oil. Mix to combine and season with salt and pepper.
Warm Bean Salad With Fresh Herbs and Olives
An excellent side dish to meat or fish. Also good with shrimp added to the salad.
- 3 cups cooked and drained white beans (or canned). If made from dried beans, save about 1/3 cup of cooking liquid.
- 2 tablespoons extra-virgin olive oil.
- 2 garlic cloves, minced
- 1/2 teaspoon finely chopped fresh rosemary
- 1/2 teaspoon finely chopped fresh thyme
- Scant 1/3 cup bean cooking liquid, water or chicken broth
- 1/2 cup black olives, pitted and chopped
- 3 tablespoons chopped fresh flat-leaf parsley
- 4 large fresh basil leaves, torn into small pieces or chopped
- 2 tablespoons fresh lemon juice
- 1/2 teaspoon salt or to taste
- Freshly ground black pepper, to taste
Place the beans in a medium nonstick skillet and set aside.
Prepare herb mixture. Combine olive oil and garlic in a small skillet and cook on low heat until garlic is soft, about 3 minutes.
Increase heat slightly and add rosemary and thyme. Cook until the herbs begin to sizzle- do not let garlic burn.
Add the bean cooking liquid (or other stock) and olives, increase heat and boil for two minutes. Remove from heat.
Scatter the parsley and basil over the beans in the other skillet. Pour the dressing over them and cook over medium-high heat until the liquid is almost all absorbed by the beans.
Remove from heat and add the lemon juice, salt and pepper. Serve warm or at room temperature.
Italian Seafood Salad with String Beans
- 1/2 cup extra-virgin olive oil
- 3/4 pound shelled and deveined large shrimp
- Salt and freshly ground pepper
- 1 1/2 teaspoons finely chopped garlic
- 1 cup water
- 1/2 pound cleaned squid, bodies cut crosswise into 1/2-inch-thick rings, tentacles halved lengthwise
- 1/2 pound bay scallops or quartered sea scallops
- 1 pound mussels, scrubbed and debearded
- 1 1/2 pounds small clams scrubbed
- 3 tablespoons fresh lemon juice
- 1 pound mixed yellow wax and green beans, ends trimmed, beans cut into 2-inch lengths
- 1 cup cherry tomatoes, finely chopped
- 2 tablespoons shredded basil leaves
- 1 tablespoon minced flat-leaf parsley
- Cayenne pepper
- Lemon wedges, for serving
In a large skillet, heat 1 tablespoon of the olive oil until shimmering. Add the shrimp, season with salt and pepper and cook over high heat, stirring occasionally, for 1 minute. Add 1/2 teaspoon of the garlic and cook, stirring, until the shrimp turn a light pink, about 1 minute. Transfer the shrimp to a platter. Add the water to the skillet and cook over high heat, scraping up any browned bits stuck to the bottom of the pan. Pour the pan juices into a bowl and wipe out the skillet.
Heat 1 tablespoon of olive oil in the skillet. Add the squid and scallops. Season with salt and pepper and cook, stirring, for 1 minute. Add 1/2 teaspoon of the garlic and cook just until fragrant, about 1 minute longer. Transfer to the platter.
Pour the reserved pan juices from the bowl into the skillet and cook over high heat, scraping up any browned bits stuck to the bottom of the pan. Add the mussels, clams and the remaining 1/2 teaspoon of garlic and bring to a boil. Cover and cook over high heat until the shells open, about 5 minutes. Using a slotted spoon, transfer the mussels and clams to a large bowl; discard any that do not open. When the shells are cool enough to handle, remove the meat and add it to the platter.
Pour any accumulated shellfish juices into the skillet and bring the liquid to a boil. Simmer over moderate heat until reduced to 1/4 cup. Pour the liquid into a large bowl. Add the lemon juice and the remaining olive oil and let cool. Stir in all of the seafood and let marinate in the refrigerator for 30 minutes.
Meanwhile, in a medium saucepan of boiling salted water, cook the beans until crisp-tender, about 5 minutes. Drain and cool under running water; pat dry. Add the beans, basil, tomatoes and parsley to the seafood salad. Season with salt and cayenne and serve with lemon wedges.
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