Healthy Mediterranean Cooking at Home

Category Archives: arugula

Tuna Steak

2 servings

Rub
1 tablespoon coriander seeds
1 tablespoon fennel seeds
2 teaspoons black pepper
1/2 teaspoon rosemary sea salt

Tuna
16-ounce tuna steak (1 inch thick)
1 tablespoon olive oil
Salt

Directions

To prepare the spice blend, grind all spices in a mini-food processor or spice grinder until they are powdery. Spread the spice mixture evenly on a large plate. I used half the rub for one tuna steak. save the remainder for another time.

Rinse the tuna fillets and pat dry. Place one side of the tuna on the spice mixture.
In a 10 inch non-stick skillet, heat olive oil over high heat until almost smoking. Carefully place the tuna steak, spiced side down, into the skillet. A spice crust should form within 1 minute. Cook 3 minutes more. Using kitchen tongs, turn the tuna over, lower the heat to medium, and cook for 4 minutes or to your desired doneness.


To plate
Cu the tuna steak into two equal portions and place on individual serving plates. Place a handful of arugula on each plate and top with bean salad. Serve the Tzatziki sauce on the side.

Cannellini Bean Salad

Ingredients

1 (15.5 ounces) can cannellini beans, drained, rinsed ( or 2 cups cooked dried beans; directions below)
1 cup frozen and cooked or jarred in water artichoke hearts
1 cup sliced fresh grape tomatoes, cut in half
1/4 cup chopped red onion
2 cups arugula

Dressing
2 tablespoons olive oil
2 teaspoons lemon juice
1 small garlic clove, minced
1/4 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon paprika
1/4 teaspoon salt
Fresh ground black pepper to taste

Directions

In a serving bowl, mix together the dressing ingredients. Add the cooked or canned beans, sliced artichokes, sliced tomatoes, and red onion. Stir into the dressing. Refrigerate. Remove from the refrigerator 1 hour before serving and let stand at room temperature until serving time.

How to cook dried beans

1 Pound Dried White Beans (Cannellini)
Pinch Baking Soda
Carrot, Cut In Half
1 Celery Stick, Cut In Half
1/2 Onion, Peeled And Quartered
1 Sprig Rosemary

Directions

The night before serving, rinse the beans picking out any bad ones and place in a large bowl. Cover with water, add a pinch of baking soda and let soak at least 12 hours.

The next day, drain well. Place the beans in a heavy stockpot with the vegetables and rosemary and bring to a boil. Reduce the heat to a simmer and cook until the beans are tender about 45 minutes. Drain, remove the vegetables and rosemary sprig.

Tzatziki with Feta

Ingredients

Half of an English cucumber, unpeeled
1 1/2 cups plain whole-milk Greek yogurt
1 clove garlic, minced
1/2 cup crumbled Greek feta cheese
2 tablespoons olive oil
1 tablespoon fresh lemon juice
2 tablespoons finely chopped fresh parsley
1/2 teaspoon Greek seasoning

Directions

Seed and finely chop the cucumber. In a medium bowl, stir together the cucumber and yogurt. Stir in the remaining ingredients and mix well. Refrigerate for several hours before serving.


Appetizer

Arugula Salad

2 servings

Dressing
3 tablespoons balsamic vinegar
1 tablespoon honey
1 teaspoon Dijon mustard
1/3 cup extra virgin olive oil
1 teaspoon Kosher sea salt
1/4 teaspoon pepper

Salad
1/2 cup toasted pecans halves
1/4 cup dried cranberries
2 tablespoons crumbled blue cheese
3 cups baby arugula

Directions

Toast the pecans in a preheated 350 degree F oven for about 10 minutes.

Whisk in a medium mixing bowl: balsamic vinegar, honey, and mustard. Add olive oil slowly, while whisking briskly, then season dressing with salt and pepper.

Place the arugula in a salad bowl; add some dressing and toss to coat. Add the pecans and cranberries. Divide the salad between 2 serving plates; top each with the crumbled blue cheese.

Main Course

Seafood in Creole Sauce

Serve with Crusty Bread on the side.

2 servings

Ingredients

4 tablespoons extra-virgin olive oil, divided
1/2 medium onion, finely chopped
1 clove garlic, finely chopped
1/2 stalk celery, finely chopped
1/2 small bell pepper, finely chopped
1 small fresh chile pepper, chopped
1 teaspoon tomato paste
1 cup chopped plum tomatoes
3/4 cup chicken or fish stock or water
1/4 cup dry white wine
1 tablespoon finely chopped fresh thyme
1 teaspoon Creole seasoning (Store-bought or see recipe below)
1/4 teaspoon hot pepper sauce, optional (depending on how hot the chile pepper is)
1/2 teaspoon salt, divided
1/2 teaspoon ground pepper, divided
2 tablespoons all-purpose flour or low carb flour
4 U.S. sustainably caught raw shrimp, 16-20 per pound
4 large sea scallops
8 oz red snapper, redfish, cod or haddock fillet, skinned and cut into 2 portions

Directions

For the sauce

Heat 2 tablespoons oil in a large deep skillet over medium heat. Add onion and garlic; cook, stirring occasionally, until tender, 3-4 minutes. Add celery, bell pepper and chile; cook, stirring occasionally, for 2 minutes. Add the tomato paste; cook, stirring, about 30 seconds. Add tomatoes, broth, wine, creole seasoning, hot sauce if using and thyme; bring to a boil over high heat. Reduce heat and simmer gently, stirring occasionally, for 20-30 minutes until very thick. Season with ¼ teaspoon each salt and pepper and return to a gentle simmer.

Peel shrimp and set aside. Wash scallops and remove side muscle and set aside.

For the redfish

Whisk flour with ½ teaspoon each of salt and pepper in a shallow dish. Lightly dredge fish, shaking off excess flour. Heat 1 tablespoon oil in a large, heavy skillet over medium-high heat. Add the fish and cook until golden brown, 1 to 2 minutes per side. Transfer to the simmering sauce. Cook shrimp and scallops in the same pan, turning once or twice, until pink and curled, 1 to 2 minutes adding the remaining oil if needed.

Transfer the shellfish to the sauce; simmer for 1-2 minutes. Serve in individual bowls.

Creole Seasoning

Ingredients

2 tablespoons onion powder
2 tablespoons garlic powder
2 tablespoons dried oregano
2 tablespoons dried basil
1 tablespoon dried thyme
1 tablespoon black pepper
1 tablespoon white pepper
1 tablespoon cayenne pepper
5 tablespoons paprika
3 tablespoons salt

Directions

Combine all the ingredients in a bowl, or Jar and stir so that all the ingredients have been fully combined. Store in an airtight container or zip lock bag.

Dessert Course

Cherry Clafoutis

Clafoutis is a baked French dessert of fruit, traditionally black cherries, arranged in a buttered dish and covered with a thick flan-like batter. The clafoutis is dusted with powdered sugar and with cream.

For Valentine’s Day, I use a heart-shaped layer cake pan.

Ingredients

4 eggs
2/3 cup (5 oz./155 g) sugar
6 tablespoons (2 oz./60 g) all-purpose flour
2 teaspoons vanilla extract
1 cup (8 fl. oz./250 ml) heavy cream
1/2 teaspoon salt
1 1/2 lb. (750 g) fresh cherries, pitted, or 1 1/4 lb. (625 g) frozen cherries, thawed and drained
2 tablespoons Amaretto
1/2 teaspoon grated lemon zest
1/4 cup sliced almonds
Whipped Cream or Vanilla Ice Cream for serving (optional)

Directions

Preheat the oven to 350°F
Grease a round 9-10″ baking dish and cut a piece of parchment paper to fit on the bottom. Arrange the cherries on the bottom of the pan in a single layer and then set aside.


Combine the rest of the ingredients – except for sliced almonds – in the bowl of a food processor or blender and process on high speed until thoroughly blended; the mixture will be similar to a thin crepe batter.
Pour the mixture over the cherries and then sprinkle the sliced almonds across the top.
Bake in the preheated oven for about 50-60 minutes, until puffed and golden brown. If you find that the clafoutis browns too quickly, cover it loosely with a sheet of aluminum foil.
Remove the pan from oven and let cool for a few hours then transfer to the refrigerator to chill completely. Serve with sweetened whipped cream or a scoop of vanilla ice cream on the side.

To make this dessert gluten-free and low carb:

Ingredients

4 eggs
1/3 cup sugar substitute
½ cup almond flour
¼ cup arrowroot powder flour
2 teaspoons vanilla extract
1 teaspoon almond extract
1 cup heavy cream
1/4 teaspoon salt
2 cups fresh raspberries or blueberries
1/2 teaspoon grated lemon zest
1/4 cup sliced almonds
Follow the directions in the recipe above.


Serve with Focaccia Bread and a Winter Salad. Recipes below.

Ingredients

3 tablespoons butter, divided
1 garlic clove, minced
1 cup chopped onion
1 cup chopped celery
1/2 cup chopped carrot
1/2 cup diced red bell pepper
2 cups seafood stock or clam juice
1 teaspoon seafood (Old Bay) seasoning
1 tablespoon fresh thyme leaves
1/4 teaspoon freshly ground black pepper
1/2 teaspoon salt
1/2 teaspoon crushed red pepper flakes (chili)
1 cup cherry or grape tomatoes, halved
1 lb firm boneless fish fillets (such as halibut, cod, red snapper, sea bass, grouper), cut into small cubes
8 oz medium shrimp, shelled, deveined, tails removed and cut in half
8 oz sea scallops, halved
1 cup heavy cream
1/4 cup minced fresh parsley, plus extra for garnish

Directions

In a large saucepan over medium heat, melt 2 tablespoons of butter. Add the onion, celery, carrot and bell pepper. Cook until the vegetables are tender, 3-4 minutes. Add the garlic and stir into the vegetables. Pour in the chicken broth and bring to a simmer. Cover the pan and cook the vegetables until tender. Remove the cover and the salt, pepper, chili flakes, seafood seasoning, thyme, and tomatoes. Sir well.

Add the fish cubes, Cook stirring the mixture gently for 2 minutes. Add the shrimp and scallops and cook for 2 minutes more or until the seafood is cooked. Add the cream, parsley, and remaining tablespoon butter, heating gently until the butter is incorporated. Garnish with chopped parsley. Serve in large individual pasta bowls.

Winter Salad

Radishes are in season where I live and this week they came in jumbo sizes.

Ingredients

Dressing
1 teaspoon Dijon mustard
2 tablespoons fresh lemon juice
Coarse salt and ground pepper
2 tablespoons olive oil

Salad
4 cups arugula, washed well and dried
4 jumbo radishes or 8 small radishes (8 ounces), sliced thin

Directions

In a medium salad bowl, whisk together mustard and lemon juice; season with salt and pepper. Whisk in oil. (To store, refrigerate, up to 1 day.) Add arugula and radishes to bowl, and toss to coat. Serve salad immediately.

Easy Focaccia

Ingredients

1 pound pizza dough
2 tablespoons extra-virgin olive oil
Coarse sea salt and black pepper, for sprinkling
1 garlic clove minced
1 tablespoon fresh rosemary leaves

Directions

Preheat the oven to 400 degrees F. Roll the pizza dough into a rectangle or oval on a sheet of parchment paper. Place the dough and the parchment on a baking sheet.
Using a pastry brush, cover the top of the dough with olive oil. Sprinkle the dough with coarse sea salt and pepper. Sprinkle the dough with the garlic and rosemary. Bake the focaccia until golden brown, about 25 minutes. Cut into slices and serve.


We really like veggie pizza. Fresh vegetables shine here. Many people consider pizza fast food and lump it together with all the burger and fries places. However, pizza has quite a few advantages over other fast foods and is one of the healthier choices you can make. And, if you make it at home, it is even healthier and more delicious. Veggie Pizza undoubtedly contains more nutrient-packed vegetables that can help contribute to your daily requirements. Add vegetables that are in season for even a better taste and you won’t miss the meat. Don’t forget the salad to go with your pizza.

Veggie Pizza

Ingredients

1 lb pizza dough, at room temperature
1/2 cup finely diced bell pepper
1 small zucchini, sliced very thin, about 1 cup
1/2 cup chopped mushrooms
1/4 cup diced red onion
1/4 cup chopped black olives
1/2 cup Marinara Sauce
8 oz. Mozzarella cheese, sliced
Dried oregano, salt, and pepper to taste

Directions

Preheat the oven to 450 degrees F. Oil a large pizza pan.
Stretch the pizza dough until it covers the bottom of the pan. Distribute the mozzarella slices evenly over the dough. Spread the Marinara sauce over the cheese and arrange the vegetables on top of the sauce. Sprinkle with oregano, salt, and pepper to taste. Place the pan on a middle shelf in the preheated oven and bake for 20 minutes. Let rest 5 minutes before cutting.

Arugula Salad with Asiago Cheese

Arugula is also in season now and makes a delicious salad. Look for: arugula that is fresh, vibrant and green. Avoid leaves that are wilted, yellowing or slimy. When buying pre-packaged arugula, check the bag for excess water, as moisture can cause arugula go bad quickly. Storing the arugula in a plastic bag with a dry paper towel can help the greens stay dry. Kept dry and cool arugula can last up to two weeks.

Ingredients

3 cups washed and dried arugula leaves
1/2 cup shaved Asiago cheese
Freshly coarse cracked black pepper

Dressing

1/4 cup red wine vinegar
1 garlic clove, grated
1/4 teaspoon dried basil
1/2 teaspoon dried oregano
1 ½ teaspoons honey
1/4 teaspoon salt
1/8 teaspoon pepper
1/2 cup vegetable oil
1/4 cup extra-virgin olive oil
1 tablespoon fresh lemon juice

Directions

For the dressing

Pour all the ingredients into a jar with a screw top and shake until combined. Place the arugula in a salad bowl and shave the cheese over the salad.

Pour a little of the dressing over the salad and mix well. Add cracked black pepper and serve.

 


Mushroom Pizza

I often see photos of pizza with salad on top and I had been wanting to try something similar. So, keeping with what is in season, my pizza is made with onions, mushrooms and arugula salad. Serve this pizza with marinated olives and sliced tomatoes. And, don’t forget dessert!

4 servings

Ingredients

1 lb pizza dough, at room temperature
Half a large red onion, thinly sliced
2 garlic cloves, minced
1 cup sliced mushrooms
Salt and black pepper to taste
1 tablespoon olive oil
8 oz mozzarella, sliced thin
½ cup feta cheese
1 cup arugula
1 teaspoon lemon juice

Directions

Heat the oven to 500 degrees F.

Spread the pizza dough in a greased pizza pan.

Heat the oil in a skillet and add the shallots and garlic. Cook for a minute and add the mushrooms.

Season lightly with salt and pepper. Cook until all the mushroom liquid is absorbed.

Spread the sliced mozzarella on top of the pizza dough. Spread the mushrooms over the cheese.

Sprinkle the feta on top of the mushrooms.

Bake the pizza until crispy and brown on the edges.

Mix the arugula with the lemon juice.

As soon as the pizza comes out of the oven, top it with the arugula salad and freshly ground black pepper.

Cut and serve.

Italian Almond Carrot Cake (Torta di Carote)

This cake is gluten-free and made with olive oil. It is not your traditional American carrot cake.

You can also buy the carrots shredded from the supermarket.

Ingredients

Carrot cake

1/2 cup regular olive oil, not extra-virgin
1/4 cup pine nuts
3 cups shredded carrots
1/2 cup granulated sugar
1 teaspoon vanilla extract
3 eggs
2 1/2 cups almond meal/flour
1/2 teaspoon ground nutmeg
1 lemon, zest finely grated and juiced

Mascarpone cream

1 cup mascarpone
2 teaspoons confectioners’ sugar
2 tablespoons rum

Directions

Preheat the oven to 350 degrees F. Line the base of a 9 inch springform pan with a parchment paper cut to fit the bottom. Coat with olive oil spray.

Add the pine nuts to a small dry pan and toast them over low heat.

Grate the carrots in a food processor or with a coarse grater, and put them on a double layer of paper towels. Wrap the towels around the carrots to soak up the excess liquid.

Using the whisk attachment in an electric mixer, combine the sugar and olive oil until creamy.

Whisk in the vanilla and eggs. Fold in the almond meal/flour, nutmeg, grated carrots, toasted pine nuts the lemon zest and lemon juice.

Scrape the mixture into the prepared cake pan and smooth the surface with a rubber spatula. The batter will be not be very high in the pan.

Bake the cake until the top is risen and golden and a cake tester comes almost clean, about 45 to 50 minutes.

Remove the cake from the oven and let it rest on a rack for 10 minutes before removing the sides. Let cool until ready to serve. Transfer the cake to a serving platter.

Combine the mascarpone, confectioners’ sugar and rum in a small bowl. Slice the cake and serve with the mascarpone cream.

 


Weather here in the South is perfect grilling weather and perfect for dining out on the patio. We have guests for dinner and grilling steak with plenty of Mediterranean flavors is my choice for the menu. When I grill steak, I often make extra so that the leftovers can be used for a salad or Mexican dishes.

When I cook beef, I prefer grass-fed organic meat. As such the cooking technique is a little different. The steak benefits from being brushed with olive oil and cooked a much shorter time than regular beef. Using these tips makes for a delicious grilled steak.

Menu

Grilled Steak with Balsamic Glaze
Arugula
Italian Bread
Marinated Olives
Sliced Tomatoes with Italian dressing and basil

Grilled Ribeye Steak

Ingredients

Balsamic Glaze

1/2 cup good quality balsamic vinegar
1/2 cup minced shallots
1/4 cup extra-virgin olive oil plus extra for the steaks
1/4 teaspoon dried crushed red pepper
1/4 cup chopped fresh Italian parsley
2 tablespoons drained capers
2 teaspoons fresh thyme leaves

Ribeye Steaks

4 3/4-inch-thick grass-fed rib-eye steaks
3 garlic cloves, minced
3 teaspoons smoked paprika
2 teaspoons coarse kosher salt
1 teaspoon freshly ground black pepper
6 cups arugula
Parmesan cheese, shaved

Directions

Simmer the balsamic vinegar in a small skillet over low heat until thickened. Add the shallots, 1/4 cup oil and crushed red pepper. Return to a simmer and remove the pan from the heat. Whisk in the parsley, capers and thyme.

Rub both sides of steaks with olive oil. Combine the minced garlic, paprika, salt and black pepper in a small bowl. Sprinkle on both sides of the steaks. Let rest at room temperature for 1 hour.

Prepare an outdoor barbecue for medium-high heat. Brush the grill rack with oil.
Grill the steaks until cooked to your desired degree of doneness, but they are best if cooked for about 3 minutes per side for medium-rare.

Line a serving plate or individual plates with arugula and place the cooked steaks on top. Spoon the glaze over the steaks and arugula. Sprinkle with the shaved cheese and serve.


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During the holidays or for game events, I like to serve small plate foods. Guests can serve themselves and take what they like, when they want it. These plates look attractive and can often be prepared in advance. I set up a few hot plates and place the dishes on there so they stay warm for several hours. I often make Eggplant Parmesan and Greek spinach and Feta Pie and cut them into small squares as an option.

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For Christmas, I received a Himalayan Salt block for a gift. As the name suggests, a Himalayan Salt Block is a large block of pink salt and mine came with a tray with handles that holds the block securely. The block can be frozen to keep foods cold and it can also be used on the grill. I used mine for a get together of friends on New Year’s Day and served smoked salmon and whitefish on the block. It looked very attractive and gave the fish a little salt flavor.

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Other dishes that work well for small plates are Italian Sausage and Peppers, small sandwiches, celery stuffed with flavored cream cheese, shrimp salad and, of course, a cheese board.

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Here are some recipes for small plates that I like to serve.

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Mozzarella-Stuffed Arancini

Ingredients

2 tablespoons extra virgin olive oil, plus extra for cooking
2 shallots, minced
2 tablespoons minced fresh oregano
2 tablespoons minced fresh basil
16-20 small fresh mozzarella balls (about 6 ounces)
2-3 cups cold risotto
1 cup all-purpose flour
2 eggs, beaten
1 1/2 cups panko or traditional bread crumbs
Marinara Sauce, for serving

Directions

In a medium saute pan, heat the 2 tablespoons of olive oil. Add in the shallots and cook for 3-5 minutes until softened. Add in the oregano and basil and stir until the herbs are wilted. Remove from heat and allow to cool slightly. Add the herb mixture to the mozzarella balls and stir to mix.

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Take approximately 2 tablespoons of cold risotto in your palm and flatten slightly. Add one mozzarella ball covered in the herb mix to the center. Cover the cheese with the rice and roll into a ball form. Dip the ball into flour, shaking lightly to remove any clumps, then into the beaten eggs, and finally, roll the ball in the bread crumbs. Place the coated balls on a baking sheet. Repeat with the remaining risotto until all of the risotto and/or cheese balls are used.

Pour enough olive oil in a deep skillet to just cover the bottom of the pan. Heat the oil and add the arancini. Cook on all sides until lightly brown all over. Drain on paper towels.

Note: I usually make them in advance and then reheat before serving in a 375 degree oven for about 15 minutes.

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Sautéed Calamari

Ingredients

For the bread crumb topping:

1 tablespoon olive oil
1 small garlic clove, minced
1 cup fresh breadcrumbs
½ teaspoon dried Italian seasoning

For the calamari:

1/2 pound cleaned squid cut into rings, dry on paper towels, air dry and then move to a plate
2 teaspoons chopped garlic
1/4 teaspoon crushed red pepper flakes
1 tablespoon olive oil plus 1 tablespoon butter
1/2 lemon
1 tablespoon chopped parsley
Kosher salt and fresh cracked black pepper to taste

Directions

Make the bread crumb topping:

Heat the 1 tablespoon of olive oil in a small skillet and add the garlic and Italian seasoning. Saute for a minute. Add the breadcrumbs and stir until lightly brown. Set aside

For the calamari:

Heat a medium skillet and add the olive oil. Then garlic, butter and chili flakes. Add calamari, salt and pepper and parsley and cook 1-2 minutes Squeeze lemon over the fish and sprinkle lightly with the toasted bread crumbs.

Note: It is important not to overcook calamari or it will become tough. A minute or two is all it needs to cook.

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Roast Beef Rolls

Ingredients

½ lb deli sliced roast beef, cut very thin
1 jar roasted red peppers, drained and cut into squares
3 cups baby arugula
Italian salad dressing
Fresh ground black pepper

Directions

Pour a little salad dressing over the arugula and mix well. You just want the leaves moistened not drowning in dressing.

Place the roast beef slices on a work surface.

Place a piece of roasted pepper on top. Then add a spoonful of arugula salad.

Roll each slice up tightly and arrange on a serving platter. Sprinkle with freshly ground black pepper.

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Chicken Pesto Sliders

Ingredients

12 small dinner rolls or slider rolls
½ lb deli sliced roast chicken, sliced very thin
2-3 plum tomatoes sliced thin
8 oz.fresh mozzarella, sliced
Basil Pesto

Directions

Spread a little pesto on both sides of the rolls.

On each roll place 2 slices of chicken, a slice of tomato and a slice of mozzarella.

Close the rolls and place them on a baking sheet.

Heat in a 325 degree F oven for 10-12 minutes, just until the cheese starts to melt.

Remove the sliders from the oven and place on a serving tray.



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