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Healthy Mediterranean Cooking at Home

Monthly Archives: January 2016

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Cuneo (Italian) or Coni (French) is a province in the southwest section of the Piedmont region of Italy. The province has an interesting history. Nicknamed the town of seven sieges, it still retains the organization plan of a military town. It was once surrounded by massive walls, had large squares and contained magnificent palaces for wealthy aristocrats.

Originating in the 12th century, it was first built as a fortified town. Its location, in a naturally strategic position protecting the roads to France through the Tenda and Maddalena passes, made it a natural choice to be used as a military location. The French eventually demolished the walls and you can tell where the old walls were, as they are now the main streets in the province. During World War II, Cuneo was one of the main sites in the country of partisan resistance against the German occupation of Italy.

Pedestrian crossing and big plaza at city center under cloudy sky at rainy day in Cuneo, Italy.

Pedestrian crossing and big plaza at city center in Cuneo, Italy.

Sections of this province were part of France until 1947. Cuneo borders the French region of Provence-Alpes-Côte d’Azur on the west, the province of Turin on the north, the province of Asti to the east and Liguria to the south. It is also known as the Provincia Granda (the big province) because it is the third largest province in Italy and the largest one in the Piedmont region. It is also the capital of the province. This has created problems in the past for inhabitants in the eastern sections of the province, who are frustrated by the long trip to Cuneo every time they have business with the provincial government. The issue of dividing the province into two has been brought up several times.

Chianale (Cuneo, Val Varaita, Piedmont, Italy), old typical mountain village in the Italian ALps at summer

Chianale (Cuneo, Val Varaita, Piedmont, Italy), an old mountain village in the Italian ALps at summer

The province’s beautiful landscapes offer great variety that include valleys, hills and wildlife reserves. Some 75% of the area is mountainous. The Maritime Alps Natural Park with its high-altitude lakes and the Rio Martino Cave with its spectacular waterfall are distinctive sites in the province. Italy’s first forestry commission was established by the local government of Cuneo.

The economy is primarily based on the agricultural produce of the area, especially the wine industry.  Engineering, paper products, metallurgy, rubber and cattle also play an integral role in its local financial system.

The Tour de France travels through here, as well.  The Italian leg of the Tour often goes from Digne-les-Bains in France to Prato Nevoso in Piedmont, followed by a rest day in Cuneo.  From there, bikers head on to Jausiers in France.

The majority of the region’s winemaking (about 90%) takes place in the southern part of the Piedmont region in Cuneo, Asti and Alessandria. The best-known wines from the area include Barolo and Barbaresco. They are made from the Nebbiolo grape. The Piedmont region is located in the foothills of the Alps forming its border with France and Switzerland. In addition to the vast mountainous terrain, the Po Valley consumes a large area of the region. The valley and the mountains contribute to the area’s noted fog cover which aides in the ripening of the Nebbiolo grape (which gets it name from the word nebbia meaning “fog”).

Although the winemaking regions of Piedmont and Bordeaux (France) are very close in latitude, only the summertime temperatures are similar: the Piedmont wine region has a colder, continental winter climate and significantly lower rainfall due to the rain shadow effect of the Alps. Vineyards are typically planted on hillsides with warmer south-facing slopes.

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One of the most commonly used meat in the local cuisine is veal. It is the main feature of festivals, such as the Fiera del Bue Grasso, which attracts thousands of visitors in December each year. The province of Cuneo also produces Italy’s only pork-free sausage. Pig farming, however, provides the ingredient for the famous Cuneo raw ham, which also has a well-known cooked variety.

Il Grande Fritto Misto” (the Great Mixed Fry), one of the most characteristic dishes of the Cuneo region, is made with veal and pork, to which vegetables, semolina and fruit are added. Provincial meat products also include: Morozzo capon, Sambuco lamb and Langa lamb; Piedmontese blond chicken and Saluzzo white chicken. Famous products include the Alba White Truffle, Castelmagno, Raschera, Bra and Murazzano, Toma Piemontese, Grana Padano and Gorgonzola Are cheeses, which are all produced in the province.

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The cultivation and processing of chestnuts, both brown and white varieties, is a heritage of the area’s mountain tradition. They are used in pastry making and as an ingredient in other dishes. Hazelnuts are grown in the hills and form the main ingredient of Torrone di Alba and the region’s very famous glacè chestnuts and hazelnut cakes. “Alba torrone” (nougat); “paste di meliga” (cornflour cookies), which are also known as “Batiaje” because they are often made for baptisms and “baci di Cherasco” (hazelnut chocolates) are well-known desserts.

If you have a sweet tooth, Cuneo can help satisfy your cravings. The town’s specialty is Cuneesi al rhum, chocolates with a rum-based filling. The most widely known brand is Arione, a favorite of Ernest Hemingway.

Risotto with Hazelnuts and Castelmagno Cheese

cuneorice

Ingredients for 4 people:

  • 14 oz (400g) risotto rice  (carnaroli)
  • 3 ½ oz (100g) hazelnuts
  • 3 ⅛ oz (90g) Castelmagno cheese, diced
  • 1 ¾ oz (50g) butter
  • ½ cup dry white wine
  • 1 onion, finely chopped
  • 4 ¼ cups (1 liter) hot broth (vegetable or meat)
  • 1 sprig of rosemary
  • Salt and pepper

Directions

Toast the hazelnuts in a 350 degree F oven for about ten minutes. Cool and rub the skins off with a kitchen towel. Set aside.

Heat the butter in a deep saucepan and cook the onion until tender.

Add the rice and rosemary. Toast the rice for a minute then add the white wine.

When the wine has evaporated completely add a ladle of hot broth and stir gently with a wooden spoon until the broth is absorbed.

Continue adding the broth until it is all absorbed. Halfway through cooking add half of Castelmagno cheese and half of the hazelnuts.

When the rice is cooked, add salt and pepper to taste and the remaining the remaining cheese.

Garnish the dish with the remaining hazelnuts and serve.

Meatballs Cuneo Style

cuneomeatballs

Serves 4

Ingredients

  • 1 pound ground veal
  • 1 apple, peeled and grated
  • 1 egg
  • 1/4 teaspoon salt
  • Flour
  • 2 tablespoons olive oil
  • 1/2 cup red wine

Directions

In a bowl combine the veal, grated apple, egg and salt. With wet hands form small meatballs. Coat each one in flour and set aside.

Heat the olive oil in a large sauté pan and brown the meatballs evenly, then add the wine. Cover the pan and cook over low heat for 20 minutes. Serve hot.

Peperonata

cuneopeppers

Ingredients

  • 2 tablespoons olive oil
  • 1 medium onion, sliced
  • 1 cup chopped canned Italian tomatoes
  • 6 bell peppers (3 red and 3 yellow) seeded and cut into ½ inch size strips
  • 3/4 cup red wine
  • Salt
  • 1/2 jalapeno, seeded and chopped
  • 2 cloves garlic, minced
  • 1/4 cup chopped basil leaves
  • 1/4 cup chopped parsley
  • ½ teaspoon salt

Directions

Heat the olive oil in a large skillet over medium heat. Add the onion and cook until it softens, about 5 minutes. Add the garlic, tomatoes, jalapeno and bell peppers and cook briefly. Add the red wine and salt. Cover and cook, stirring occasionally, about 10 minutes.

Remove the lid and continue cooking, stirring occasionally, another 10 to 15 minutes. Check frequently toward the end of the cooking time, so the peppers do not stick to the bottom of the pan.

Stir in the herbs and taste for salt and heat through, about 2 minutes. Serve warm as a side dish.

Bunet di Cuneo (Baked Chocolate Pudding)

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Ingredients

  • 1/3 cup (70 g) sugar
  • 1 tablespoon water
  • 6 eggs
  • 1 cup (250 g) sugar
  • 2/3 cup (50 g) unsweetened cocoa powder
  • 3/4 cup (100 g) Amaretti cookie crumbs
  • 3 cups (750 ml) milk

Directions

Put the 1/3 cup sugar and water in a heavy skillet over a low heat. Stir with a wooden spoon and cook until the mixture is a syrup and the color of honey.

Remove from the heat and pour the syrup into a 9 inch loaf pan. Swirl the liquid in the pan around to coat all the edges.

Beat together the eggs and 1 cup sugar.

Add the cocoa and Amaretti cookie crumbs. Stir well.

Add the milk, stirring gently but thoroughly.

Pour into the loaf pan and set in a larger baking pan with at least 1 inch (2.5 cm) of boiling water.

Bake at 400° F (200° C) for 1 hour.

Cool to room temperature before chilling overnight.

To serve, slide a knife around the outer edges and invert onto a platter. Cut into thick slices to serve.

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It’s easier than you think to make good, healthy breads at home. Here are some tips to give you confidence.

Choose the right bread pan.

The bread pan you use will depend on the type of bread you are baking. For standard loaves, you’ll want to use a loaf pan. A loaf pan helps to shape the bread and encourage even browning, a crispy crust and a tender interior. Common loaf-pan sizes are 9 x 5 x 3 inches and 8 x 4 x 2 inches. Lightly grease the whole pan, even if it’s a nonstick pan. Nonstick pans make it easier to remove the baked bread and require less fat for greasing.

Heavy-duty, well-made pans will last longer and perform better. Glass pans can get too hot and overcook the bottom of your loaf. If using a glass pan, lower the oven temperature by 25 degrees F.

Set the oven temperature correctly.

If the oven is too hot or too cool when the bread goes in, you’ll end up with a dense loaf. To avoid errors, preheat the oven to the temperature given in the recipe. Use an oven thermometer to make sure your oven temperature is accurate. If needed, adjust the temperature until it’s correct.

Check your loaf 10-15 minutes before the recommended baking time is up. If it is browning too quickly, cover it loosely with foil. Remove the foil once you have placed the baked loaf on a cooling rack.

The center is the last part of a quick bread to cook. Insert a wooden toothpick near the center; if it comes out clean, your loaf is done. The very center will firm up while the bread is cooling on a cooling rack.

Let the loaf rest for 10 minutes on a cooling rack in order for the bread to firm up before removing it from the pan. Run a spatula or butter knife between the pan sides and the loaf to loosen the bread. Invert the pan over a cooling rack to remove the baked bread. Allow quick breads to cool completely before storing in an airtight container or bag.

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When baking  yeast breads, the key to successful bread rising is the “oven spring,” which is the final burst of expansion or fermentation of the yeast. Once this occurs, the loaf sets up and starts to brown, creating the crust.

Tap yeast breads lightly with your fingers. It will sound hollow when it is done. If the loaf is browning too fast but doesn’t sound hollow, create a tent out of foil, loosely cover the loaf and continue baking. Yeast breads containing butter and/or sugar often need this step to prevent over browning or burning.

You can also bake yeast bread on a baking sheet, pizza pan or directly on a baking stone. If using a baking stone, place the stone on the middle rack and preheat it for 30 minutes. Use parchment paper to transfer the dough to the stone (or leave it on the parchment). Once the bread is in the oven use a spray bottle of water to mist the inside of the oven and the loaves. This also helps to give the bread a nice, crisp crust.

Here are some easy bread recipes to get you started.

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Healthy Quick Fruit Bread

Delicious for breakfast.

Ingredients

  • 1 ½ cups all-purpose flour
  • 1 ½ teaspoons baking powder
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground nutmeg
  • 2 slightly beaten eggs
  • 3/4 cup sugar
  • 1/2 cup mashed ripe banana (2 small)
  • 1/2 cup apple butter
  • 1/4 cup vegetable oil

Directions

Grease and flour the bottom and 1/2 inch up the sides of a 9 x 5 x 3-inch loaf pan; set aside.

In a large bowl combine flour, baking powder, cinnamon, baking soda, salt and nutmeg. Make a well in the center of the flour mixture; set aside.

In a medium bowl combine eggs, sugar, banana, apple butter and oil. Add egg mixture all at once to the flour mixture. Stir just until moistened (batter should be lumpy). Spoon batter into the prepared pan.

Bake in a 350 degree F oven for 45 minutes or until a wooden toothpick inserted near the center comes out clean. Cool in the pan on a wire rack for 10 minutes. Remove the bread from the pan and cool completely on a wire rack. Wrap and store overnight before slicing.

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Easy Oatmeal Bread

Slice thin for sandwiches.

Ingredients

  • 1 cup warm fat-free milk (105 degrees F to 115 degrees F)
  • 1/4 cup honey or packed brown sugar
  • 1 package active dry yeast
  • 1/2 teaspoon salt
  • 1 ¾ cups bread flour
  • 1 egg, lightly beaten
  • 1 tablespoon vegetable oil
  • 3/4 cup whole wheat flour
  • 1/2 cup rolled oats, plus extra for the topping
  • Nonstick cooking spray

Directions

In  the  large bowl of an electric mixer combine the milk, honey or brown sugar, yeast and salt, stirring to dissolve the yeast. Let stand for 5 minutes.

Add bread flour, egg and oil to the yeast mixture. Beat with an electric mixer on low-speed until combined. Beat on high-speed for 3 minutes, scraping the side of bowl occasionally.

Using a wooden spoon, stir in the whole wheat flour and the 1/2 cup oats until combined.

Cover and let rise in a warm place until double in size (45 to 60 minutes).

Lightly coat a 9 x 5 x 3-inch loaf pan with nonstick cooking spray. Stir down the dough and spoon into the prepared loaf pan.

Preheat the oven to 350 degrees F.

Cover and let rise in a warm place until double in size (about 30 minutes). Lightly brush the top of the loaf with water and sprinkle with additional rolled oats.

Bake about 40 minutes or until the bread is golden brown and sounds hollow when lightly tapped. Immediately remove the bread from the pan and cool on a wire rack.

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Easy English Muffin Loaves

Of course, this bread is delicious toasted.

Yields: 2 loaves

Ingredients

  • 6 cups all-purpose flour
  • 2 packages active dry yeast
  • 1/4 teaspoon baking soda
  • 2 cups low-fat milk
  • 1/2 cup water
  • 1 tablespoon sugar
  • 1 teaspoon salt
  • Cornmeal

Directions

Grease two 8 x 4 x 2-inch loaf pans. Lightly sprinkle pans with cornmeal to coat the bottom and sides; set pans aside.

In a large mixing bowl combine 3 cups of the flour, the yeast and baking soda; set aside.

In a medium saucepan heat and stir milk, water, sugar and salt just until warm (120 degree F to 130 degree F).

Using a wooden spoon, stir milk mixture into the flour mixture. Stir in remaining 3 cups of flour.

Divide dough in half. Place dough in prepared pans and sprinkle the tops with cornmeal.

Cover and let rise in a warm place until double in size (about 45 minutes).

Bake in a 400 degree F oven about 25 minutes or until golden brown.

Immediately remove the bread from the pans. Cool on wire racks.

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No Knead Caraway-Rye Bread

This bread is the perfect side for soup.

Ingredients

  • 1 ½ cups all-purpose flour
  • 1 tablespoon sugar
  • 1 package active dry yeast
  • 2 teaspoons caraway seeds, plus extra for the topping
  • 1 teaspoon salt
  • 1/2 teaspoon dried dill
  • 3/4 cup warm water (120 degrees F to 130 degrees F)
  • 1 egg, lightly beaten
  • 1 tablespoon butter, melted
  • 3/4 cup rye flour

Directions

Grease a 1-quart casserole or a deep dish 8-inch round baking pan; set aside.

In a large bowl stir together 1 cup of the all-purpose flour, the sugar, yeast, the 2 teaspoons caraway seeds, the salt and the dill. Add the 3/4 cups of warm water, the egg and melted butter.

Beat with an electric mixer on low-speed for 30 seconds. Scrape the sides of the bowl. Beat on high-speed for 3 minutes. Using a wooden spoon, stir in the rye flour and the remaining 1/2 cup all-purpose flour (batter will be stiff).

Spoon batter into the prepared dish, spreading to edge. Cover and let rise in a warm place until double in size (50 to 60 minutes).

Preheat the oven to 375 degrees F.

Lightly brush the top of the loaf with water and sprinkle with caraway seeds.

Bake about 25 minutes or until the bread is golden brown and sounds hollow when lightly tapped. Immediately remove the bread from pan. Cool on a wire rack.

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Vegetable Corn Bread

Wonderful served with a bowl of hot chili.

Ingredients

  • Nonstick cooking spray
  • 1 cup yellow cornmeal
  • 3/4 cup white whole wheat flour or whole wheat flour
  • 2 tablespoons snipped fresh chives
  • 2 ½ teaspoons baking powder
  • 3/4 teaspoon salt
  • 2 eggs
  • 1 cup fat-free milk
  • 2 tablespoons honey
  • 3/4 cup coarsely shredded carrots (2 to 3 small)
  • 1/2 cup finely chopped red bell pepper

Directions

Preheat the oven to 400 degrees F. Lightly coat a 2-quart square baking dish with nonstick cooking spray; set aside.

In a large bowl stir together cornmeal, wheat flour, chives, baking powder and salt; set aside.

In a medium bowl whisk together eggs, milk and honey.

Add egg mixture all at once to the flour mixture; stir just until moistened.

Fold in carrots and bell pepper. Pour batter into the prepared baking dish.

Bake for 25 to 30 minutes or until a toothpick inserted near the center comes out clean.

Cool in the pan on a wire rack for 20 minutes. Serve warm.


hot cup of steaming tomato soup being held in gloved hands

Eating soup to take the chill off during a cold winter day is not its only benefit. Enjoy it regularly to help manage your weight. Studies based on adults who participated in a National Health and Nutrition Survey suggest that there’s a relationship between body weight and soup consumption — meaning weight goes down with more soup intake. Research conducted at Penn State finds that eating low-calorie soup before a meal (think appetizer course) may help you reduce the total calories you consume during the meal — perhaps by 20 percent.

Losing weight can be a challenge because you may feel hungry or deprived when you need to reduce your food intake. Soup can help by filling you up without too many calories and by offering you an option to order at restaurants when you go out to eat. According to the Dietary Guidelines from the U.S. Department of Health and Human Services, fiber and protein are filling nutrients, so choose a soup with ingredients such as vegetables, beans and lean protein.

Soup will not help you lose weight if it is high in calories, so avoid soups such as cheddar cheese or broccoli and cheese soup, as well as cream-based soups, such as cream of mushroom, cream of tomato or white clam chowder. If you order soup in a restaurant and it comes in a bread bowl, save yourself hundreds of calories by refraining from eating the bread bowl. Also skip croutons and other high-calorie toppings that often accompany soup courses. The soup recipes below will fill you up, but won’t add a lot of calories to your daily menu. All of the recipes are quite easy to pull together.

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Vegetable Bean Soup

Serves 4

Ingredients

  • 2 carrots, peeled, cut into small dice
  • 2 stalks celery, cut into small dice
  • 1/2 onion, cut into small dice
  • 3 medium zucchini, cut into small dice
  • 3 cloves garlic, minced
  • 6 cups low sodium vegetable broth
  • 1 bay leaf
  • 1 tablespoon freshly chopped fresh basil or 1 teaspoon, dried
  • 1 tablespoon freshly chopped oregano or 1 teaspoon, dried
  • 1 1/2 cups cooked white beans
  • 1 cup green beans, cut into ½ inch pieces
  • 4 cups fresh tomatoes, discard seeds, cut flesh into small dice

Directions

In a large pot, combine all the ingredients except the tomatoes, green beans, white beans and herbs. Simmer over very low heat for 15 to 20 minutes or until the vegetables are tender.

Add the remaining ingredients and bring to a slow simmer. Cook for 5 minutes. Remove the bay leaf before serving.

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Italian Butternut Squash, Kale and White Bean Soup

Italian Kale: Lacinato kale (also called cavolo nero, literally “black kale”, in Italian and often in English) is a variety of kale with a long tradition in Italian cuisine, especially in Tuscany.

This soup comes together very quickly.

4 servings

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 medium red onion, chopped
  • 1 3/4 teaspoons sea salt, divided
  • 3 cloves garlic, minced
  • 6 cups low-sodium vegetable broth
  • 4 cups peeled and diced butternut squash
  • 1 1/2 teaspoons fresh rosemary, chopped
  • 1 teaspoon ground black pepper
  • 15 oz can cannellini beans (no salt added), drained and rinsed
  • 8 oz Italian kale chopped
  • 1 tablespoon lemon juice

Directions

Heat the oil in a stockpot over medium. Add the onion and 1/4 teaspoon of the salt. Cook, stirring occasionally, until the onion is softened, about 8 minutes.

Add the garlic and sauté until fragrant, about 1 minute.

Add the broth, squash, rosemary, pepper and remaining 1 1/2 teaspoons salt and bring to a boil over high heat. Add the beans and reduce the heat to medium-low.

Simmer uncovered until the squash is just tender, about 10 minutes. Add the kale and cook while stirring, until wilted, about 3 minutes.

Stir in the lemon juice, adjust seasoning and serve.

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Meatball & Rotini Pasta Soup

This soup makes a great dinner.

Serves 4

Ingredients

  • 4 oz whole-grain or brown rice rotini pasta
  • 8 oz extra-lean ground beef or lean ground turkey breast
  • 2 large egg whites
  • 1/3 cup quick-cooking oats
  • 1/4 cup finely chopped Italian parsley leaves
  • 1/4 teaspoon dried fennel seeds
  • 1/8 teaspoon red pepper flakes (chili)
  • 1 tablespoon olive oil
  • 3 cups low-sodium chicken broth
  • 2 whole jarred roasted red peppers 
(packed in water), drained and diced
  • 1 tablespoon chopped fresh oregano leaves, plus
 additional leaves for garnish
  • 1/4 teaspoon sea salt
  • 1 oz shredded mozzarella cheese

Directions

Cook pasta according to package 
directions for al dente. Drain and set aside.

In a large bowl, combine beef, egg whites, oats, parsley, fennel and pepper flakes. Mix well and shape into 24 one-inch balls.

In a large nonstick skillet, heat oil 
on medium-high. Working in batches, add meatballs and cook, turning frequently, for 
7 to 8 minutes, until cooked through and brown.

To the empty pasta pot, add the broth, red peppers, oregano and salt; bring to a boil and immediately reduce the heat to a simmer. Add cooked pasta and meatballs and cook until just heated through.

Spoon into serving bowls, sprinkle cheese on top and garnish with 
additional oregano.

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Winter Chicken & Barley Soup 

6 servings

Ingredients

  • 1 tablespoon olive oil
  • 1/2 cup chopped onion
  • 1 cup chopped celery
  • 2 cups sliced button mushrooms
  • 1 tablespoon minced garlic
  • 1 cup chopped carrots
  • 1 whole boneless, skinless chicken breast, diced
  • 5 cups low-sodium chicken broth
  • 2/3 cup pearl barley
  • 1/4 cup chopped fresh Italian parsley leaves
  • 1/3 slivered almonds, toasted (toast by heating over medium heat in nonstick frying pan, stirring often, until golden brown)
  • Salt and Pepper to taste

Directions

Add oil to a large nonstick saucepan over medium heat. Stir in onions, celery, mushrooms and garlic and sauté until mushrooms are lightly browned (about 7 minutes).

Stir in carrots, diced chicken and broth and bring to a boil. Stir in the barley, cover the saucepan, and reduce heat to a simmer. Cook for about an hour or until the barley is tender.

Turn off the heat and stir in parsley and almonds. Add pepper and salt to taste.

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Roasted Winter Vegetable Soup with Parsley Pesto

Serves 4-6

Ingredients

  • 3-4 tablespoons olive oil
  • 2 large onions, peeled and diced
  • 6 carrots, peeled and sliced
  • 2 stalks celery, thinly sliced
  • 2 turnips or baking potatoes, peeled and diced
  • 1/2 pint Brussels sprouts, cut in quarters
  • 3 quarts vegetable broth
  • 1 cup canned Italian plum tomatoes, chopped
  • Fine sea salt and freshly ground black pepper
  • 1 cup parsley leaves
  • 1 clove garlic
  • 2 tablespoons extra virgin olive oil
  • 1/4 cup grated Parmesan cheese

Directions

Preheat the oven to 375 degrees F.

Mix the onions, carrots, celery, turnips or potatoes and Brussels sprouts with olive oil and season with salt and pepper.

Pour the mixture into a roasting pan and place in the preheated oven for 45 minutes or until caramelized, stirring and shaking the pan occasionally to prevent sticking and to make sure the vegetables cook evenly.

While the vegetables roast add the vegetable broth and chopped tomatoes to a large soup pot and bring to a boil. Gently simmer for 15 minutes and then keep warm.

To make the pesto:

Place the parsley leaves, garlic, extra virgin olive oil and Parmesan cheese in a blender and puree until smooth.

When the vegetables have roasted, remove and transfer them to the hot vegetable broth. Bring to a boil over high heat. Lower the heat and let the soup simmer for 30 minutes.

Pour the soup into serving bowls and serve with a spoonful of parsley pesto.


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Longing for a salad even though it is cold outside? By using seasonal produce, you can make salads even with snow on the ground. This time of year switch to dark leafy greens, cold-weather vegetables like broccoli, beets and squash and seasonal fruits like pears and citrus. Add flavorful dressings to balance the heartier tastes and textures. For a full-meal salad, finish the salad with cooked beans, meat or seafood and a bit of your favorite cheese or toasted nuts. Winter vegetables also make delicious salads, especially after they have been roasted.

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Winter Salad with Spinach, Pears and Walnuts

Serves 4 to 6

Ingredients

  • 3 Anjou, Bosc or Comice pears
  • 1/4 cup extra-virgin olive oil
  • 1 tablespoon German Dusseldorf mustard or yellow prepared mustard
  • 1 teaspoon honey
  • 1/4 cup white wine vinegar
  • 3/4 pound spinach, torn into bite-size pieces
  • 1/2 red onion, thinly sliced
  • 1/2 cup walnuts, toasted
  • 4 ounces feta cheese, crumbled

Directions

Chop 1 pear and slice the remaining two.

Put the chopped pear, oil, vinegar, mustard and honey into a blender and purée. Transfer to a small bowl and stir in 2 tablespoons water, more if needed, to make a thin, pourable dressing.

Put spinach, onion, walnuts, feta cheese, sliced pears and dressing into a large bowl and toss gently to coat. Serve immediately.

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Chickpea Salad with White Wine Vinaigrette

Serves 2

VINAIGRETTE

  • ¼ cup finely minced shallot
  • 3 tablespoons white wine vinegar
  • ¼ cup extra-virgin olive oil
  • ½ tsp stone-ground mustard
  • ½ teaspoon honey or maple syrup
  • ¼ teaspoon salt (or to taste)
  • ¼ teaspoon freshly ground black pepper

SALAD:

  • 1 large avocado
  • 1 lemon
  • 1 ½ cups cooked chickpeas (rinsed and drained)
  • ¾ cup cooked black lentils (rinsed and drained)
  • ¼ cup sliced Kalamata olives
  • 4 oz goat cheese
  • 3 handfuls Italian kale
  • Salt and freshly ground black pepper (to taste)

Directions

Place all dressing ingredients in a jar. Seal and shake vigorously until well combined. Let sit for at least 10 minutes. Taste and adjust seasonings to your preferences.

Cut the avocado in half and discard the pit. Chop the flesh into a small bowl and toss with a squeeze or two of lemon juice to help prevent browning.

In a large mixing bowl, combine all salad ingredients together.

Pour about half the dressing over the top and toss with salad tongs or a large fork and spoon to thoroughly blend the ingredients and coat lightly with the dressing.

Top with a big squeeze of lemon, and salt and pepper to taste. Add more dressing, if needed. Serve immediately.

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Winter Citrus Salad

Ingredients

  • 3 tablespoons pistachio, almond or any nut flavored oil
  • 2 tablespoons orange juice
  • 1 tablespoon white or golden balsamic vinegar
  • 1 teaspoon agave syrup or honey
  • Pinch salt
  • 2 oranges (segmented)
  • 2 pink grapefruits (segmented)
  • 2 tangerines or satsumas (peeled)
  • 3 oz mixed baby salad greens (about 3-1/2 cups, lightly packed)
  • 4 cups frisée or curly endive, oak leaf or red leaf lettuce, lightly packed
  • 1/3 cup shelled, roasted pistachios
  • Sea salt and freshly ground pepper

Directions

Remove the peel and white pith from the fruit with a small, sharp knife. Working over a shallow bowl, slice down either side of each membrane, releasing the citrus segments into the bowl.

Remove any seeds from the fruit. Drain and reserve the accumulated juices for the dressing.

Place the oil, orange juice, vinegar, agave and salt in a small glass jar and seal the lid. Shake vigorously to combine. (The dressing can be refrigerated, covered, for up to 5 days. For best flavor, bring to room temperature before using.)

Place the segmented citrus in a large salad bowl. Drizzle some of the dressing over the fruit and toss to coat. Add the greens and toss to combine, adding more dressing to lightly coat the greens as well.

Transfer the salad to a platter and sprinkle with the pistachios. Season with sea salt and freshly ground black pepper and serve immediately.

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Italian Barley Salad

Ingredients

  • 2 cups water
  • 1 cup uncooked, quick-cooking barley
  • 14-ounce can quartered artichoke hearts (chilled) or one package of frozen artichoke hearts, defrosted
  • 12 pitted kalamata olives
  • 1 medium yellow bell pepper
  • 1/2 cup grape tomatoes or cherry tomatoes
  • 4 ounces part-skim mozzarella cheese
  • 1 tablespoon dried basil, crumbled
  • 1 1/2 tablespoons red wine vinegar
  • 2 tablespoons extra virgin olive oil
  • 1 medium garlic clove, minced
  • 1/8 teaspoon salt
  • 1/4 teaspoon black pepper

Directions

In a medium saucepan, bring water to a boil over high heat. Stir in the barley. Reduce heat and simmer, covered, for 10 minutes or until the barley is just tender but firm. Transfer the barley to a colander. Drain well. Place in a medium bowl to cool.

Dry artichokes on paper towels. Coarsely chop the artichokes and olives, dice the bell pepper, quarter the tomatoes and cut the cheese into one-quarter inch cubes.

In a small bowl, combine the vinegar, garlic, dried basil, salt and pepper. Whisk in oil.

Combine the cooked and cooled barley with the vegetables and cheese. Drizzle the dressing over the salad ingredients and toss to blend. serve immediately of refrigerate until serving time.

wintersalad5

Red Grapefruit and Beet Salad

Serves 4

Ingredients

  • 3 medium beets, greens removed
  • 2 red grapefruits
  • 1 teaspoon honey
  • 1/8 teaspoon fine sea salt
  • 2 tablespoons chopped fresh mint leaves

Directions

Preheat the oven to 375°F.

Wrap beets individually in aluminum foil and place on a rimmed baking sheet. Roast until beets are tender when pressed through the foil and a knife slides easily into them when unwrapped, 50 to 60 minutes.

When cool enough to handle, unwrap beets and rub each with a paper towel to remove skins. Halve and slice beets.

Cut thin slices off the top and bottom of a grapefruit and set on a cutting board. Slice down along the curve of the fruit, removing all skin and white pith and cutting all the way to the flesh.

Working over a bowl, cut along each side of the membranes to release the sections, allowing them to fall into the bowl along with any juice. Repeat with remaining grapefruit.

Gently stir in honey and salt. Add beets and toss. Garnish with mint. Serve or chill until serving time.

"And that's the real difference between summer and winter. Saucepans. Lots of saucepans."


Samsung

The Province of Campobasso is a province in the Molise region of Italy and is situated in eastern Italy on the Adriatic coast. It is bordered in the north by Abruzzo, in the southeast by Apulia and in the south by Campania. The terrain is varied and extends from the mountainous Apennines, down through hills, lakes and inland rivers to the Adriatic coast.

campobasso6

The province’s mountains offer beautiful views and the forests are a natural habitat for a wide range of wildlife, including wolves and rare birds of prey. The province is also known as the perfect location for mountain climbing and for exploring a network of caves that have been carved into the limestone. Among the province’s most renowned places is Campitello Matese, part of the Municipality of San Massimo and a leading ski resort with outstanding courses and modern lifts.

campobasso8

Campobasso boasts two nature reserves, the LIPU Oasis in Casacalenda and the WWF Oasis of Guardiaregia-Campochiaro. Those who love the seaside will appreciate the 24 miles of Adriatic coastline with its host of resorts.

campobasso7

Beans, potatoes, grapes and olives are primary crops of the region. Durum wheat is also important to the region, so pastas are both hearty and abundant. Polenta dishes are common throughout the region. Because animals have been generally raised for sale, recipes are often vegetarian or use very small amounts of meat. Most dishes are prepared simply and use few ingredients.

Campobasso kitchen

Campobasso kitchen

Appetizers include soups made with legumes grown in the area, such as lentils, pearl barley and beans, especially fava.

Caponata is the dish that best characterizes Campobasso’s cuisine. It is made with wheat (tarallo) dampened with water and vinegar and flavored with tomatoes, celery, peppers, anchovies, black olives and boiled eggs.

Crioli con le noci is another specialty, dried cod cooked with chopped nuts, as is tacozze e fagioli, homemade pasta sauce with beans and pork rind.

Campobasso is also home to delicious sausages and cured meats: capicola or seasoned pork, ciccioli pork rinds, ham, pork sausage, salami, torcinelli (roulade, essentially of the “rest of the pig”), and pork belly.

The area’s woodlands are ideal for producing a variety of mushrooms, among them porcini, field mushrooms, gallinaccio and, of course, the renowned truffle.

Cheeses include caciocavallo, burrino, mozzarella and pecorino. Among the province’s most famous wines are Biferno (white, red and rosé) and Moscato.

campobasso1

Bread with Broccoli Rabe

Serves 4

Ingredients

  • 14 oz (400g) stale durum wheat bread
  • 2 tablespoons extra virgin olive oil
  • 2 ¼ lbs (1000 g) rapini or broccoli rabe
  • Pinch salt
  • Black pepper or chili pepper

Directions

Slice the bread into ¼ inch (0.5 cm) thick slices.

Wash and clean the broccoli rabe.

Boil for 3 minutes in water to cover, add the bread and drain immediately.

Arrange the bread in layers along with the broccoli rabe. Dress with extra virgin olive oil and sprinkle with salt and pepper (or red chili flakes).

campobasso2

Bean Soup

12 servings

Ingredients

  • 1 ham bone
  • 1 cup bite-sized ham pieces
  • 2 large onions, halved
  • 1 whole large garlic, skinned and cloves smashed with the side of knife
  • Fresh or dried basil or both (to taste)
  • 5 large bay leaves
  • 5 large carrots, sliced
  • 2 whole celery stalks and 4 stalks sliced
  • 3 medium potatoes, cubed
  • 3 tablespoons tomato paste
  • 1 lb dried navy or great northern beans, soaked overnight
  • 2 teaspoons baking soda
  • Salt & Pepper

Directions

Simmer in large soup pot approximately 1 1/2 hours: the ham bone with enough water to cover, onions, garlic, basil, bay leaves, 2 whole celery stalks, salt & pepper to taste.

Drain beans and place in a large pot covered with water by three inches. Add the baking soda. Simmer for 45 minutes, then drain and change the water. Simmer for 45 minutes. Add more water if necessary. When the beans are almost cooked add 1 teaspoon of salt, drain and set aside.

Strain the ham broth and discard the bone and vegetables. Add the broth to the cooked beans, ham pieces and all the remaining ingredients. Simmer for approximately one hour.

Season with salt and pepper.

campobasso5

Campobasso-style Tagliolini

Pork is preferred in the mountains, while the coastal areas are mainly characterized by seafood dishes.

4 servings

  • 10 ½ oz (300g) fresh egg pasta, Tagliolini
  • 3 oz (80g) ham, julienne or peeled medium shrimp
  • 1 hot chili pepper, minced
  • 1 bunch parsley
  • 1 ¾ oz (50g) olive oil
  • Salt and black pepper

Directions

Cook the pasta al dente and reserve some of the pasta cooking water. Drain

In a skillet, heat the oil and fry the chili with the onion. Cook at moderate heat till soft, stirring often with a wooden spoon.

Add the ham or the shrimp and heat it quickly.

Add a few tablespoons of the pasta cooking water, the minced parsley and a pinch of salt and freshly ground pepper.

Add the cooked pasta and mix well. Serve.

campobasso4

Old Style Ricotta Pie

2 pies

Ingredients

Pie Filling:

  • 12 eggs
  • 2 cups white sugar
  • 2 teaspoons vanilla extract
  • 3 pounds ricotta cheese

Sweet Crust:

  • 4 cups all-purpose flour
  • 5 teaspoons baking powder
  • 1 cup white sugar
  • 1/2 cup shortening plus 1 tablespoon shortening, chilled
  • 4 eggs, lightly beaten
  • 1 teaspoon vanilla extract
  • 1 tablespoon milk

Directions

For the filling:

Beat the 12 eggs, the 2 cups sugar and vanilla extract together in a large bowl. Stir in the ricotta cheese. Set aside.

For the crust:

Combine the flour, baking powder and the 1 cup sugar together. Cut in the chilled shortening with a pastry blender until the mixture resembles coarse crumbs.

Mix in the 4 beaten eggs and 1 teaspoon vanilla extract.

Divide dough into 4 balls, wrap in plastic, and chill for at least 30 minutes.

Preheat oven to 325 degrees F (165 degrees C). Grease two deep-dish 9 inch pie plates.

Roll out 2 of the balls to fit into the pie pans. Do not make the crust too thick, as it will expand during cooking. Do not flute the edges of the dough.

Roll out the other 2 balls of dough and cut each into 8 narrow strips for the top of the crust.

Pour the ricotta filling evenly into the two pie crusts. Top each pie with 8 narrow strips of dough. Brush the top of the pie with milk. Place foil on the edge of the crust.

Bake in the preheated oven for 20 minutes; remove foil. Rotate pies on the rack so they will bake evenly. Continue to bake until a knife inserted in the center of each pie comes out clean, 25 to 30 minutes more.

Cool completely on wire racks. Refrigerate until serving.

campobassomap


Kate Hackett Ceramics

Kate Hackett Ceramics

There are many motivations for sticking with a healthy diet. Eating more of the good stuff (and less of the junk) can help you prevent cancer, extend your lifespan, protect your heart and manage your weight. But one thing we don’t always remember is that your diet affects not just your weight, but your body from the inside to the outside. Your body transforms the foods you eat into the cells that make up your hair, nails, skin and bones, along with your brain, heart and joints. You literally are what you eat.

Add lean meats and beans to your diet to help keep your body in hormone balance and prevent hair loss. B-vitamins from leafy greens, peas, tomatoes and carrots also support cell growth for healthy hair.

Essential fatty acids (named “essential” because your body cannot make them) help you grow brain cells and stay sharp, so feed your brain with regular doses of fish, nuts, seeds, avocado and olive oil.

The antioxidants for brain health also help the eyes, so include foods with lutein and zeaxanthin. These antioxidants, found in spinach, collard greens and kale, protect the retina from macular degeneration.

Most adults need between 1,000 and 1,200 milligrams of calcium daily. Low-fat milk, cheese, yogurt, almonds, spinach and soybeans are all good sources of dietary calcium.

Boost your vitamin C intake with fruits and vegetables, especially strawberries, oranges, pineapple, cauliflower and green peppers to keep your joints healthy.

Fiber is also essential. Whole grains, especially oats and bran, beans, nuts, fruits and vegetables can help you get your daily 20-35 grams of fiber.

Maintain disease-free and healthy looking skin with alpha-lipoic acid (ALA). This antioxidant is more powerful than vitamins C and E and protects your skin cells from damage and many of the elements it’s exposed to each day. ALA can be found in spinach, broccoli and beef. Vitamins C, E, K, and A, as well as B-vitamins, are also important for nourished skin. Enjoying a variety of colorful fruits and vegetables can help you reach the recommended amounts.

Winter comfort foods can be good for you. Sweet potatoes are filled with vitamin A and anything filled with green vegetables will give you a vitamin C boost. Switching up some ingredients for healthier ones in your favorite casserole dishes can improve a recipe’s nutrition. Also, be careful about the amount of cheese, bread and cream in a recipe.

The next time you look forward to making a comforting dish, try out one of the healthy recipes below instead of your usual go-to casserole. Another bonus is that all of the recipes below are between 300 and 350 calories per serving. That leaves some room for a healthy dessert.

casserole1

Meatballs and Bean Casserole

6 servings

Ingredients

Meatballs

  • 1 pound lean ground meat (pork, beef, chicken, turkey or a combination)
  • 1/2 cup plain dried bread crumbs
  • 1 large egg
  • 1 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon dried oregano
  • 1 finely minced garlic clove
  • 1/4 cup minced fresh parsley
  • 1/3 cup freshly grated Parmesan cheese
  • Olive oil for the baking pan

Casserole

  • 1 tablespoon olive oil
  • 1 cup thinly sliced carrots (2 medium)
  • ½ cup chopped onion (1 medium)
  • ½ cup thinly sliced celery (1 stalk)
  • 1 cup frozen green beans
  • 2 ½ cups homemade or store-bought tomato sauce (marinara sauce)
  • 1 teaspoon dried oregano, crushed
  • Two 15 ounce cans cannellini beans (white kidney beans), rinsed and drained
  • ¼ cup chopped green onion tops

Directions

Preheat the oven to 350 degrees F. Oil a rimmed cookie sheet.

To make the meatballs:

Mix all the ingredients, except the oil,  together in a large bowl. With wet hands form into 12 equal sized meatballs. (Use an ice cream scoop to make them uniform in size.)

Place the meatballs on the prepared pan and bake the meatballs in the oven for about 25 minutes.

In a large Dutch Oven, heat olive oil over medium heat. Add carrots, onion, and celery; cook for 8 to 10 minutes or until tender, stirring occasionally. Add green beans. Cook for 2 minutes more, stirring occasionally. Stir in tomato sauce and oregano. Stir in beans and meatballs.

Cover the pan and transfer the mixture to the oven.

Bake for 10 minutes. Uncover. Bake for 20 to 25 minutes more or until heated through. Sprinkle with green onion tops just before serving.

casserole3

Sweet Potato Shepherd’s Pie

4 servings

Ingredients

  • 1 ½ pounds sweet potatoes, peeled and cut into 2-inch pieces
  • 2 cloves garlic, halved
  • ¼ cup fat-free milk
  • ½ teaspoon salt
  • 12 ounces uncooked ground turkey breast or a mix of white and dark meat or lean ground beef
  • ½ cup chopped onion
  • 1 ¼ cups coarsely diced zucchini (1 medium)
  • 1 cup diced carrots (2 medium)
  • ½ cup frozen yellow corn
  • ¼ cup water
  • One 8 ounce can low salt tomato sauce
  • 2 tablespoons Worcestershire sauce
  • 2 teaspoons snipped fresh sage or 1/2 teaspoon dried sage, crushed
  • ⅛ teaspoon black pepper

Directions

Preheat the oven to 375 degrees F.

In a medium saucepan, cook sweet potatoes and garlic, covered, in enough lightly salted boiling water to cover for 15 to 20 minutes or until tender; drain.

Mash the sweet potatoes and gradually add milk and salt, mashing the potato mixture to make a light and fluffy mixture. Cover and keep warm.

In a large skillet cook turkey or beef and onion over medium heat until meat is brown, stirring to break up the meat as it cooks. Drain, if needed.

Stir in zucchini, carrots, corn and water. Bring to boiling; reduce heat. Simmer, covered, for 5 minutes or until the vegetables are tender.

Add tomato sauce, Worcestershire sauce, sage and pepper to the meat mixture; heat through.

Spoon mixture into a 1-1/2-quart casserole dish, spreading evenly. Spoon mashed potato mixture on top of the pie mixture.

Bake, uncovered, in the preheated oven for 25 minutes or until heated through.

casserole5

White Bean and Kale Casserole

4 servings

Ingredients

  • 3 cups shredded kale (stems removed)
  • 2 tablespoons olive oil, divided
  • 1 medium onion, chopped (1/2 cup)
  • 1 stalk celery, chopped (1/2 cup)
  • Two 19 ounce cans cannellini beans (white kidney beans), rinsed and drained
  • One 14 1/2 ounce can diced Italian tomatoes, undrained
  • 4 ounces thinly sliced prosciutto, cut into bite-size pieces
  • ¼ cup dry Italian seasoned bread crumbs
  • ½ teaspoon dried oregano, crushed
  • 1 clove garlic, minced
  • ¼ teaspoon ground black pepper

Directions

Preheat the oven to 350 degrees F.

In a small saucepan cook kale in a small amount of boiling water for 8 minutes or until tender. Drain well in a colander.

In a small skillet, heat 1 tablespoon of the oil over medium heat. Add onion and celery; cook for 4 minutes or until tender.

In a large bowl combine cooked kale, onion mixture, beans, tomatoes, 2 tablespoons of the bread crumbs, the oregano, garlic and pepper. Transfer mixture to a 2-quart casserole dish.

In a small bowl combine the remaining 2 tablespoons bread crumbs and the remaining 1 tablespoon oil; sprinkle over the bean mixture.

Sprinkle with diced prosciutto.

Bake, covered, for 20 minutes. Bake, uncovered, about 10 minutes more or until heated through and the prosciutto is crispy.

casserole4

Vegetable Pasta Bake

6 servings

Ingredients

  • 8 ounces dried whole wheat penne pasta
  • 2 ½ cups cauliflower florets (1/2 medium head)
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 2 medium carrots, sliced
  • 1 stalk celery, diced
  • 12 ounces spinach, stems removed, leaves torn
  • ½ cup frozen peas
  • 1 tablespoon butter
  • 2 tablespoons all-purpose flour
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 cup fat-free milk
  • 4 ounces extra-sharp cheddar cheese, shredded (1 cup)
  • 2 tablespoons finely shredded or grated Parmesan cheese

Directions

Preheat the oven to 350 degrees F.

In a large Dutch Oven, cook pasta al dente according to package directions; add cauliflower during the last 4 minutes of cooking. Drain and set aside.

In the same Dutch oven cook onion and garlic in hot oil over medium heat for 2 minutes. Add carrots and celery; cook just until carrots are tender. Add spinach; cook just until wilted. Stir in pasta mixture and peas.

For the cheese sauce:

In a small saucepan melt butter; stir in flour, salt and pepper. Add milk all at once; cook and stir until thickened and bubbly. Reduce heat; add cheddar cheese. Cook and stir until melted.

Stir sauce into pasta and vegetables.

Transfer to a 2 1/2-quart casserole coated with cooking spray. Bake, covered, for 35 minutes. Uncover; sprinkle with Parmesan and bake 5 minutes more.

casserole2

Pizza Casserole

8 servings

Ingredients

  • 1 tablespoon olive oil
  • ½ cup chopped onion (1 medium)
  • 2 yellow, red and/or green bell peppers, cut into thin strips
  • 1 medium zucchini (8 ounces), halved lengthwise and sliced
  • 2 cloves garlic, minced
  • Two 14 1/2 ounce can no-salt-added diced tomatoes, drained
  • 4 fully cooked chicken sausage links, halved lengthwise and sliced
  • 1 teaspoon dried Italian seasoning, crushed
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 lb package pizza dough
  • ¼ cup grated Parmesan cheese
  • 2 cups shredded mozzarella cheese (8 ounces)

Directions

Preheat the oven to 350 degrees F.

Grease a 2-quart rectangular baking dish; set aside.

In a large skillet heat oil over medium-high heat. Add onion and bell peppers; cook and stir for 5 minutes. Add zucchini and garlic; cook for 5 minutes more, stirring occasionally.

Add tomatoes, sliced sausage, half of the Italian seasoning, salt and black pepper to the mixture in the skillet. Bring to boiling; boil gently, uncovered, for 5 to 7 minutes or until most of the liquid evaporates.

Place pizza dough on a lightly floured surface. Using a knife or pastry wheel, cut pizza dough into 16 strips.

Remove skillet from the heat. Stir in the Parmesan cheese and half of the mozzarella cheese. Spoon mixture into the prepared dish. Top with the remaining mozzarella cheese.

Arrange pizza dough strips  on top of the casserole in a lattice pattern. Sprinkle with remaining Italian seasoning. Bake, uncovered, about 30 minutes or until the crust is brown and the filling is bubbly.

Let stand for 10 minutes before serving.


stewcover

Traditional meat stews can add up to 1,000 calories per serving. The calories really depend on the protein used, as fatty cuts of meat contain more calories. The sodium level can also be off the charts, providing much more than the amount recommended per day. Watch portion sizes, also.

Ground turkey isn’t always the leanest choice – it depends on which part of the turkey is ground. And, while ground turkey breast is the leanest, it can end up rather dry after cooking. The best solution is a combination of white and dark ground turkey meat which will keep the meat moist while saving on calories.

A healthy version of traditional beef stew should use 4 ounces of beef per serving while adding lots of vegetables. To keep sodium under control use a low-sodium beef or vegetable broth. Seafood is also a good choice for stew. Lentils are also a good stew ingredient because they contains both healthy protein and carbs and they are filled with fiber to help keep you satisfied.

So, take control of the ingredients and make your own delicious, healthy stews. Since it is quite cold here in the south today, the Bean and Sausage Stew is on our menu.

stew1

Seafood Stew

8 servings

  • 1 tablespoon olive oil
  • 1 yellow onion, thinly sliced
  • 2 cloves garlic, minced
  • 2 stalks celery, chopped
  • 1 fennel bulb, cored and thinly sliced
  • 1 red chili pepper, seeded and 
thinly sliced
  • 1 teaspoon each dried oregano, thyme and basil
  • 1/2 teaspoon ground cayenne pepper
  • 1 cup dry white wine
  • 1 28-oz can Italian diced tomatoes, with juices
  • 2 cups low-sodium chicken broth
  • 1 cup clam juice
  • 1 lb littleneck clams, scrubbed
  • 1 lb frozen cooked crab claws
  • 1 lb cod, cut into 1-inch chunks
  • 1/2 lb sea scallops
  • 2 tablespoons chopped fresh flat-leaf 
parsley

Directions

In a 5-quart Dutch Oven, melt butter. Add onions and 
cook, stirring occasionally until onions soften slightly, about 6 to 8 minutes. Add garlic and cook until fragrant, about 2 minutes. Add celery, fennel, chili, oregano, thyme, basil and cayenne; stir to combine. Add wine, tomatoes, broth and clam juice. Bring to a boil. Reduce heat to a simmer, cover and cook for 45 minutes.

Meanwhile, soak clams in cold water for 20 minutes.

Using a slotted spoon, transfer clams to the stew pot.  Cover and cook until clams open, about 20 to 25 minutes. Discard any unopened clams. Add crab claws, cover and cook until heated through, about 
10 minutes. Add cod and scallops. 
Cover and cook until the fish is firm, about 
5 minutes longer. Sprinkle with parsley and serve.

stew2

Easy Oven Beef Stew

Serves 6; 1 cup per serving

What makes this stew easy? Toss all the ingredients together in a Dutch oven, place it in the oven and forget about it for two hours or cook it all day in your slow cooker.

Ingredients

  • 1/4 cup all-purpose flour
  • 1/4 teaspoon each salt and black pepper
  • 2 tablespoons olive oil
  • 2 pounds lean boneless round steak, trimmed of fat and cut into 1/2-inch cubes
  • 4 cups low sodium beef broth
  • 1 can (14.5 oz) diced tomatoes, undrained
  • 1 lb Yukon Gold potatoes, scrubbed and cut into bite-size pieces
  • 4 carrots, peeled and cut into 1-inch pieces (about 2 cups)
  • 8 ounces sliced fresh mushrooms
  • 1 cup onions
  • 1 teaspoon dried thyme, crushed
  • 1/2 teaspoon garlic powder
  • Salt to taste

Directions

Preheat the oven to 350°F.

Pat meat dry with paper towels. In a large plastic bag with a tight-fitting seal, combine flour, salt and pepper. Add meat and shake until well coated. Shake off excess flour.

Heat 1 tablespoon oil in large heavy-bottomed Dutch oven over high heat until just starting to smoke.

Add half of the beef and cook until well browned on all sides, about 8 minutes total, reducing heat if oil begins to smoke. Transfer beef to large plate.

Repeat with remaining beef and oil. Leave the second batch of meat in the pot after browning and add the browned beef on the plate and the remaining ingredients to the Dutch Oven. Mix well.

Cover, place in the oven and bake for 2 hours or until the meat is tender, stirring once or twice during the cooking time. Taste and adjust for salt. Serve hot.

stew3

White Bean and Sausage Stew

6 to 8 servings

Directions

  • 1 tablespoon extra virgin olive oil, more for serving
  • 1/2 pound lean sweet Italian turkey sausage, sliced thin
  • 1 tablespoon tomato paste
  • 1/2 teaspoon dried oregano
  • 2 medium carrots, finely diced
  • 2 celery stalks, finely diced
  • 1 onion, chopped
  • 2 garlic cloves, finely chopped
  • 1 pound dried Great Northern beans, rinsed and picked through
  • 1 teaspoon kosher salt, or to taste
  • 2 fresh thyme sprigs
  • 1 fresh large rosemary sprig
  • 1 bay leaf
  • 2 teaspoons balsamic vinegar, plus more for serving
  • 1/2 teaspoon ground black pepper, more to taste

Directions

Heat the oil in a large stockpot over medium-high heat. Add the sausage and brown until cooked through, about 5 minutes. Using a slotted spoon, transfer to a plate lined with a paper towel. Place on a plate and refrigerate until the beans are cooked.

Add the tomato paste and oregano to the same pot. Cook, stirring, until dark golden, about 2 minutes. Add the carrots, celery, onion and garlic. Cook, stirring, until the vegetables have softened, about 5 minutes.

Stir in the beans, 8 cups water, salt, thyme, rosemary and the bay leaf. Turn the heat up to high and bring to a boil. Then reduce heat to low and simmer gently until the beans are tender, about 1 1/2 to 2 hours, adding more water if needed to make sure the beans remain submerged.

When the beans are tender, return the sausage to the pot. Simmer for 5 minutes or until the sausage is hot. Stir in the vinegar and pepper. Taste and adjust seasoning. Ladle into warm bowls and serve drizzled with additional vinegar and olive oil.

stew4

Chicken Stew with Lima Beans and Cauliflower 

4 servings

Ingredients

  • 1 tablespoon olive oil
  • 1 cup chopped yellow onion
  • 4 boneless, skinless chicken thighs
  • 2 teaspoons hot pepper sauce, such as Tabasco®
  • 2 cups reduced sodium chicken broth
  • 2 cups (10 ounces) frozen lima beans (no need to thaw)
  • 1 (14.5 ounce) can Italian diced tomatoes, undrained
  • 3 cups coarsely chopped (1/2 – inch chunks) cauliflower (about 1/2 of a large head)
  • 2 tablespoons chopped fresh thyme leaves or 2 teaspoons dried

Directions

Heat oil in a large saucepan over medium-high heat. Add onion and saute 2 minutes. Add chicken thighs and hot sauce; saute until chicken is no longer pink, about 3 minutes.

Add broth, lima beans, tomatoes, cauliflower and thyme; bring to a boil over high heat.

Reduce heat; simmer uncovered 20 to 25 minutes or until chicken is cooked through and the beans are tender. Serving size: one chicken thigh and one-fourth of the stew.

stew5

Pork and Vegetable Stew

4 servings

Ingredients

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

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

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

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

Return sautéed vegetables to the Dutch Oven. Add tomatoes and broth and bring to a boil. Reduce heat and simmer 10 minutes, or until the pork is tender.

Season with salt and pepper, garnish with basil and oregano and serve.



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