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Healthy Mediterranean Cooking at Home

Category Archives: flatbread

comfortfoodcover

This time of year the weather can be quite unpredictable. A few days of nice, warm, sunny weather and them the cold comes roaring back. Those are the days when you want some warming comfort food again. Here are a few recipes to keep you comfy.

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Chicken Osso Bucco

8 servings

Ingredients

  • 1/3 cup all-purpose flour
  • ½ teaspoon salt
  • ¼ teaspoon ground pepper
  • 8 bone-in, skinless chicken thighs (about 3 lb)
  • 3 tablespoons olive oil
  • 1 cup finely chopped peeled carrots
  • 1 cup chopped onion
  • ½ cup chopped celery
  • 8-oz crimini mushrooms, sliced
  • 4 cloves garlic, finely chopped
  • ¼ cup chopped fresh Italian (flat-leaf) parsley
  • 3 teaspoons lemon peel
  • 28 oz can Italian crushed tomatoes, undrained
  • ½ cup low sodium chicken broth
  • 16 oz dried linguine pasta
  • 2 tablespoons butter
  • ½ cup Italian seasoned bread crumbs

Directions

Heat oven to 350°F.

In shallow bowl, mix flour, salt and pepper until well blended. Coat chicken in the flour mixture and shake off the excess flour.

In a 12-inch skillet, heat 2 tablespoons of the olive oil over medium heat. Add the coated chicken and cook 12 to 15 minutes, turning once, until golden brown.

Place chicken in an ungreased 13 x 9 inch (3-quart) baking dish; set aside.

In the same skillet, heat the remaining 1 tablespoon olive oil over medium heat. Add carrots, onion, celery, mushrooms and garlic; cook 5 to 6 minutes, stirring occasionally, until the vegetables are crisp-tender.

Stir in 3 tablespoons of the Italian parsley, 2 teaspoons of the lemon peel, the tomatoes and chicken broth; cook 2 to 3 minutes or until thoroughly heated.

Pour tomato mixture over the chicken. Cover with foil and bake 45 to 50 minutes or a meat thermometer inserted in the chicken registers 165°F.

Cook pasta al dente and drain.

In a small skillet, melt butter over medium-high heat. Add bread crumbs; cook 1 to 2 minutes, stirring frequently, until golden brown; remove from the heat.

Stir in remaining 1 tablespoon parsley and remaining 1 teaspoon lemon peel. Serve chicken over pasta and sprinkle with bread crumb mixture.

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Mushroom Broccoli Flatbread

8 servings

Ingredients

  • 10 oz package frozen broccoli florets, defrosted
  • 1 lb pizza dough, at room temperature
  • 1 tablespoon olive oil
  • 1 clove garlic, finely chopped
  • 1 cup thinly sliced mushrooms
  • ½ cup sliced sun-dried tomatoes in oil
  • 1 ½ cups (6 oz) shredded mozzarella cheese
  • ½ teaspoon crushed red pepper flakes
  • Olive oil cooking spray

Directions

Heat the oven to 400°F. Coat a large (15 inch) cookie sheet with olive oil cooking spray.

Dry broccoli on paper towels.

Press pizza dough to the edges of the pan. Bake about 8 minutes or until light golden brown.

In a small bowl, mix the oil and garlic. Brush on the baked pizza crust. Top with mushrooms, broccoli, tomatoes, cheese and pepper flakes.

Bake 8 to 10 minutes or until the crust is deep golden brown and the cheese is melted. Cut into squares to serve.

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Roasted Vegetable Pasta Bake

8 servings

Ingredients

  • Olive oil cooking spray
  • 2 medium red bell peppers, cut into 1-inch strips
  • 8 oz crimini mushrooms, sliced
  • ½ cup chopped onion
  • 3 cloves garlic, finely chopped
  • 1 teaspoon salt
  • 2 tablespoons olive oil
  • 12 oz penne pasta
  • ¼ cup butter plus 2 tablespoons
  • 1/3 cup all-purpose flour
  • ½ teaspoon crushed red pepper flakes
  • 2 cups milk
  • 3 cups chopped fresh Tuscan kale (lacinato)
  • 28 oz can diced Italian tomatoes, undrained
  • 1 tablespoon dried Italian seasoning
  • 1 can (19 oz) chickpeas, drained and rinsed
  • 8 oz shredded mozzarella cheese (2 cups)
  • ½ cup Italian seasoned bread crumbs

Directions

Heat the oven to 450°F. Line 15 x 10 x 1 inch baking pan with foil; lightly coat with cooking spray.

In a large bowl, stir bell pepper, mushrooms, onion, garlic, 1/2 teaspoon of the salt and the olive oil until well blended. Spread on the prepared pan in a single layer.

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Bake 30 to 35 minutes, stirring halfway through, until the vegetables are tender and golden brown.

In a 4 to 5 quart Dutch oven, cook pasta al dente and drain. Return pasta to the pan.

In a 1 1/2-quart saucepan, melt the 1/4 cup of the butter over medium heat. Add flour, remaining 1/2 teaspoon salt and pepper flakes; cook 1 to 2 minutes, stirring constantly, until smooth and creamy. Gradually stir in milk; cook 6 to 8 minutes, stirring frequently, until slightly thickened.

Reduce the oven temperature to 350°F. Coat a 13 x 9 inch (3-quart) baking dish with cooking spray.

Stir roasted vegetables, sauce, kale, tomatoes and chickpeas into the cooked pasta in the Dutch oven until well blended.

Spoon half of the pasta mixture into the baking dish; sprinkle evenly with 1 cup of the cheese. Repeat with remaining pasta mixture and remaining 1 cup cheese.

Cover the baking dish with foil and bake 30 to 35 minutes or until thoroughly heated.

Melt the remaining 2 tablespoons butter uncovered on High about 30 seconds in the microwave. Stir in the bread crumbs until well blended.

Uncover the baking dish and sprinkle the bread crumb mixture evenly onto the pasta mixture Bake 8-10 minutes or until the bread crumbs are light golden brown.

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Steak with Italian Mushroom Sauce

4 servings

Ingredients

  • 8 oz baby portabellas, sliced
  • 1/2 cup sliced onions
  • 1/4 cup fresh Italian parsley, finely chopped
  • 2 (1-inch thick) boneless steaks, such as NY strip or ribeye (1 1/2 lb)
  • 1/2 teaspoon kosher salt
  • 1 tablespoon olive oil
  • 1/2 teaspoon red pepper flakes
  • 1/2 cup unsalted chicken broth
  • 1 1/2 cups tomato (marinara) sauce
  • 1/4 cup shredded Parmesan cheese

Directions

Heat a large sauté pan on medium-high 2–3 minutes. Season steaks with salt. Place oil in the pan, then add the steaks and cook 3 minutes without turning.

Turn steaks and cook 5–6 minutes or until the steaks register 145°F (for medium rare) on a meat thermometer.

Remove the steaks from the pan; cover to keep warm. Add mushrooms, onions and pepper flakes to the pan; cook and stir 5 minutes.

Add stock and tomato sauce to the mushroom mixture. Reduce heat to low; simmer 4–5 minutes, stirring occasionally or until reduced by about one-half. Stir in parsley.

Slice steak; top with sauce and Parmesan cheese. Serve.

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Quick Bean and Italian Kale Soup

6 servings

Ingredients

  • 2 tablespoons olive oil
  • 1/3 cup chopped onion,
  • 1/3 cup chopped celery,
  • 1/3 cup chopped bell pepper
  • ¾ cup chopped carrots
  • 1 clove garlic, minced
  • 2-½ cups water
  • 14.5 oz can Italian diced tomatoes, undrained
  • 15 oz can low sodium Great Northern beans, drained
  • 1 ½ cups tomato sauce
  • 2 cups chopped Italian kale, stems removed
  • ½ cup dry small pasta shells, uncooked
  • Grated Parmesan cheese

Directions

Heat oil in large saucepan over medium-high heat. Add vegetables and garlic and cook 3 to 5 minutes or until tender.

Add water, undrained tomatoes, beans and tomato sauce; stir to combine. Bring mixture to a boil.

Add kale and pasta; stir. Reduce heat and simmer 15-20 minutes or until the kale and pasta are tender, stirring occasionally. Serve with Parmesan cheese.

'I reduce my stress with comfort food. Now none of my clothes are comfortable.'

‘I reduce my stress with comfort food. Now none of my clothes are comfortable.’

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gamecover

Rooting for your team is fun, but thinking about what you eat while watching the game and the commercials is just as important. According to USA Today, the Super Bowl is “only second behind Thanksgiving for the average amount of calories consumed in a day.”

Super Bowl day is prime time for forgetting about eating healthy. From high-fat dips to buffalo wings, it is an endless array of food, food, food and more food. Part of the fun, though, is to be able to snack during the game.

Revamp your old favorites by making them healthier and introducing a few new ideas into your menu. You’ll be able to root for your team without going overboard on fat, calories and salt.

Here are some ideas for doing just that:

The standard bowls of potato chips, tortilla chips and high-fat dips don’t deserve a place in your healthy lineup of snacks, but that doesn’t mean you can’t enjoy chips and dip.

  • Skip creamy artichoke and spinach dips in favor of hummus, which pairs well with baked pita chips.
  • Mash fresh avocados with tomatoes, onions, jalapenos and lime juice for a potassium-rich guacamole that pairs well with baked tortilla chips.
  • Puree low-sodium canned beans with olive oil and garlic powder for a dip rich in fiber and protein.
  • Make a healthy ranch dip using low-fat sour cream and a reduced-sodium packet of ranch dip powder.
  • Create a visually appealing layered dip with low-sodium mashed beans, lettuce, tomatoes, onions, low-fat sour cream and reduced-fat cheddar cheese.

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Set out fruit and vegetable platters on your snack table. Fruits and vegetables are low in fat and calories but also supply potassium, vitamin C, vitamin A and fiber. You will be surprised at how guests reach for these snacks.

  • Arrange grapes, berries, melon, apples and oranges on a plate and serve them with flavored low-fat yogurt for dipping.
  • Make colorful vegetable kebabs by threading pieces of bell pepper, mushrooms, red onion and zucchini onto skewers.

Hot dogs, sausages and fried hot wings are common additions to a Super Bowl snack buffet, but they contain too much saturated fat and salt to be nutritious.

  • Replace the fried wings with baked versions instead. Brush fresh chicken wings with a low-sodium sauce and bake them until they’re cooked through. Serve them with a low-fat ranch or bleu cheese dressing.
  • Replace the wings with chicken tenders as an even healthier alternative.
  • Roast a turkey breast ahead of time, cut it into thick slices and serve it with whole-wheat bread and sandwich fixings.
  • If you can’t pass up the hot dogs and sausages, look for reduced-fat and low-sodium varieties to keep the snack as healthy as possible.

Cut a small slit in several large jalapenos and stuff the cavities with low-fat cream cheese. Close the slit in the jalapenos using toothpicks. Dip the peppers in beaten egg and then roll them in finely crushed bread crumbs. Bake the peppers until they are golden brown for a healthier take on traditional jalapeno poppers.

Air-popped popcorn seasoned with chili powder, garlic powder, cinnamon or Parmesan cheese is a snack high in fiber.

Make sweet potato fries. Cut raw sweet potatoes into wedges or strips, drizzle them with olive oil and roast them until they are golden brown and soft. Season the fries with garlic powder and black pepper or sprinkle them with cinnamon for a sweet version.

Make a batch of chili and serve it in baked tortilla cups and low-fat cheddar cheese for a snack high in fiber and protein.

Here are some of my favorites:

Roasted Eggplant Spread

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Makes 1½ Cups

Ingredients

  • 1 large eggplant, cut lengthwise into quarters
  • 1/4 cup extra virgin olive oil
  • Kosher salt and freshly ground black pepper
  • 1 clove garlic finely grated
  • 1 teaspoon finely grated lemon zest
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon tahini (sesame seed paste)
  • 3/4 teaspoon ground cumin
  • Toasted sesame seed

Directions

Preheat the oven to 475°F.

Place eggplant on a baking sheet and toss with the olive oil and season with salt and pepper. Roast until lightly charred and very tender, 20–25 minutes; let cool slightly. Chop eggplant (skin and all) until almost a paste.

Mix eggplant in a medium bowl with garlic, lemon zest, lemon juice, tahini, and cumin; season with salt and pepper. Top with sesame seeds and serve with pita bread or baked pita chips.

Easy Red Pepper Hummus

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Serve with pita chips.

Ingredients

  • 2 large cloves garlic, chopped
  • One 15-ounce can garbanzo beans (chickpeas), drained
  • 1/3 cup tahini (sesame seed paste)
  • 1/3 cup fresh lemon juice
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/2 cup jarred roasted red peppers, drained

Directions

With the processor running, drop garlic through the feed tube and mince. Scrape down the sides of the work bowl. Add chickpeas, tahini, olive oil, salt and lemon juice; process until mixture is smooth.

Add roasted peppers and process until peppers are finely chopped. Transfer hummus to serving bowl. (Can be made 1 day ahead.) Cover and chill. Bring to room temperature before serving.

For homemade pita chips:

Cut 8 whole-wheat pita breads into triangles. Place pita triangles on large baking sheets and spray the surface with olive oil cooking spray. Season each with garlic salt. Bake 6 to 8 minutes in a 400 degree F oven, until golden brown and crisp.

Fresh Salsa

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Serve with baked tortilla chips

Ingredients

  • 2 cups chopped fresh tomatoes
  • 1/2 cup frozen corn, defrosted
  • 1/3 cup finely chopped sweet onion
  • 2 tablespoons chopped cilantro
  • 2 tablespoons lime juice
  • 1 jalapeño or serrano pepper, stemmed, seeded and finely chopped
  • 1/4 teaspoon fine sea salt

Directions

Put all ingredients into a serving bowl, toss well. Chill in the refrigerator. Bring to room temperature before serving..

Baked Tortilla Chips

Ingredients

  • 12 corn tortillas
  • Olive oil cooking spray
  • 1 1/2 teaspoons chili powder
  • Salt and freshly ground black pepper

Directions

Preheat the oven to 350°F.

Cut each tortilla into 6 wedges.

Arrange the wedges in a single layer on non-stick baking sheets. Lightly spray the chips with oil and sprinkle with chili powder, salt and pepper.

Bake the chips until lightly browned and crisp, 15 minutes. Make sure not to let them burn. Cool and store in an airtight container.

Steak Tapas

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Makes 18

Ingredients

  • 1 1/4 pounds boneless New York Strip Steak (or steak of choice)
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon pepper
  • 1/2 cup chopped fresh basil
  • 1/4 cup chopped fresh rosemary
  • 1/3 cup chopped sun-dried tomatoes
  • 2 large plum tomatoes (1/2 cup), seeded and chopped
  • 2 tablespoons chopped sweet onion
  • 2 teaspoons crumbled blue cheese
  • 18 baguette slices (3/4 of a large French baguette)

Directions

Season steaks with salt and pepper.

Grill steaks, covered with grill lid, over medium-high heat (350°F to 400°F) about 8 to 10 minutes on each side.

Broiling Directions

Place steak on the rack of a broiler pan. Broil 3 to 5 inches from heat for 6 to 8 minutes on each side.

Let cool and thinly slice.

Combine basil, rosemary and sun-dried tomatoes in a food processor. Scrap into a medium bowl. Stir in fresh tomatoes, onion and blue cheese.

Arrange baguette slices on a lightly greased baking sheet. Top with steak; spoon tomato mixture evenly over the bread slices.

Bake at 350 degrees F for 8 to 10 minutes or until the cheese melts and the bread is lightly toasted.

Fennel and Prosciutto Flatbread

Photo Editor: Paden Reich, Art Director: Bob Perino, Prop Stylist: Buffy Hargett Miller, Food Stylist: Erin Merhar. Food: Hot Brown Bites, Cheese Ball, Sweet Potato Biscuits, Flatbreads, Shrimp dip, Trout crostini.

Ingredients

  • 1 pound pizza dough
  • 2 fennel bulbs
  • 2 1/2 tablespoons olive oil, divided
  • 1 teaspoon finely chopped fresh thyme
  • 1 teaspoon finely chopped fresh oregano
  • 2 ounces thinly sliced prosciutto
  • Olive oil cooking spray
  • 1 1/2 cups (6 oz.) shredded Italian fontina cheese
  • 1/4 teaspoon dried crushed red pepper
  • 1 teaspoon coarse sea salt
  • 1 tablespoon good quality balsamic vinegar

Directions

Preheat the oven to 425°F. Remove pizza dough from the refrigerator and let stand covered, at room temperature, 30 minutes or until ready to use.

Trim and discard the root ends of the fennel bulbs. Trim the stalks from the bulbs and chop fronds to equal 2 teaspoons.

Thinly slice fennel bulbs lengthwise and place on an aluminum foil-lined baking sheet. Drizzle with 2 tablespoons of the olive oil. Sprinkle with thyme and oregano.

Bake at for 35 minutes or until the edges are golden brown.

Cook prosciutto in a large nonstick skillet over medium high heat 1 to 2 minutes on each side or until browned and crisp. Break prosciutto into large pieces.

Turn the pizza dough out on a lightly floured surface and roll out into a 17 x 13 inch rectangle (about 1/4 inch thick).

Place the dough rectangle on a lightly greased (with cooking spray) baking sheet. Brush the dough with the remaining ½ tablespoon of olive oil.

Bake for 15 to 20 minutes or until golden brown. Remove the crust from the oven. Turn on the broiler.

Top the baked crust with fontina cheese, fennel slices and prosciutto. Broil 1 minute. Sprinkle with dried crushed red pepper, reserved chopped fennel fronds and the coarse sea salt.

Drizzle with balsamic vinegar. Cut into small squares and serve.

Mediterranean Chicken Kabobs

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Ingredients

  • Small (6 inch) flat metal or bamboo skewers
  • 1-1/2 pounds skinless, boneless chicken thighs or breasts, cut into 1 x 1 x 1/2 inch pieces
  • 3 tablespoons finely chopped fresh mint
  • 3 tablespoons finely chopped fresh cilantro
  • 3 tablespoons finely chopped flat-leaf parsley
  • 1-1/2 teaspoons coarse salt
  • 1 teaspoon ground cumin
  • 1 teaspoon ground turmeric
  • 1/2 teaspoon freshly ground black pepper
  • 2 tablespoons olive oil

Directions

Place the chicken in a large nonreactive mixing bowl. Add 2 tablespoons each of the mint, cilantro and parsley, salt, cumin, turmeric and pepper. Stir to mix. Stir in the oil.

Let the chicken marinate in the refrigerator, covered, for 1 hour.

Thread the chicken onto skewers so that the flat side of the chicken will be exposed to the fire.

Set up a grill for direct grilling and preheat it to high. Or preheat the broiler.

When ready to cook, oil the grill grate or oil the broiler pan.

Arrange the chicken kabobs on the grill or under the broiler. Cook until golden brown, about 4 to 6 minutes per side.

Place the kabobs on a serving platter and sprinkle with the remaining 1 tablespoon each of mint, cilantro and parsley.

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sandwichcover

Sandwiches are one of the most popular midday choices for lunch and, for some, even dinner. They are quick, delicious, and, if properly portioned, an option for losing weight. But if you aren’t careful, a few ingredients can add hundreds of extra calories and make up more than half your daily limit of artery-clogging saturated fat. So make sure you know what hidden calories are hiding between those bread slices. If you make smart choices you’ll create a delicious and healthy sandwich for yourself.

Smarter Choices

Start with whole grain bread slices, a pita, an English muffin or a tortilla. Look for the words “whole grain” near the top of the ingredients list, not just “whole wheat.” Good choices have at least 3 grams of fiber per serving. Some breads are fortified with extra fiber and contain as many as 12 grams of fiber per serving, helping you achieve the recommended 25-30 grams of fiber a day.

Good sandwich fillings include chicken, turkey, ham, lean roast beef, tuna, hummus and reduced fat cheese. Check the sodium levels in prepackaged and deli meats, since most of those products run high. Cut the sodium by slicing meat you have roasted at home or by asking specifically for meats lower in sodium at the deli.

Vegetables add both nutrients and flavor. Tomatoes, fresh greens (the darker, the better), red onion and peppers are all good choices. Roasted red peppers are especially good and it you like things spicy, sliced banana peppers can do that for you.

Condiments don’t need to be high in fat to have a lot of flavor. There are low-fat, healthful choices that will give your sandwich extra flavor, such as:

— Mustard

— Salsa

— Italian vinaigrette

— Light salad dressings

— Greek Yogurt flavored with herbs and lemon

Crispy Chicken Sub

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Serves: 4

Ingredients

Sauce

  • 1/3 cup plain Greek yogurt
  • 3 tablespoons chopped fresh dill
  • 1 tablespoon fresh lemon juice
  • 1/4 teaspoon each sea salt and fresh ground black pepper, divided

Sandwich

  • 4 egg whites
  • 1 teaspoon Dijon mustard
  • 1 cup panko bread crumbs
  • 1/3 cup whole-wheat flour
  • Four 4-oz boneless, skinless chicken breasts, pounded to 1/4-inch thick
  • 1 tablespoon olive oil
  • 4 thin whole-grain sandwich buns, toasted
  • 2 cups arugula or shredded lettuce
  • 1/2 English cucumber, thinly sliced
  • 2 jarred roasted red peppers, drained and sliced

Directions

In a small bowl, whisk together yogurt, dill and lemon juice. Season with 1/8  teaspoon each salt and black pepper; set aside.

In a separate small bowl, whisk together egg whites, Dijon mustard and remaining 1/8 teaspoon each salt and black pepper; set aside.

Place panko crumbs in a shallow pan. Place flour in a second shallow pan.

Dredge each chicken breast in flour, shaking off excess, then in egg white mixture. Press cutlets gently into the panko crumbs and transfer to a baking tray or plate.

Heat oil in a nonstick skillet on medium-high and saute chicken until golden brown and fully cooked, about 3 to 4 minutes per side. Transfer to a paper towel–lined plate.

To assemble the sandwiches:

Split buns and spread yogurt-lemon mixture evenly onto cut sides of the bread, dividing evenly between the four sandwiches. Layer the bottom half of each bun with 1 chicken cutlet and even amounts of lettuce, cucumber slices and roasted peppers. Cover each with the top half of a the bun.

Smoked Salmon Flatbreads

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4 servings

Ingredients

  • 4 ounces reduced fat tub cream cheese spread with added chives and onions
  • 4 multigrain flatbreads or pitas
  • 1 ½ – 2 cups shredded lettuce
  • 6 ounces smoked salmon, sliced into strips
  • 4 radishes, thinly sliced
  • 1 tablespoon capers, rinsed and drained
  • Ground black pepper

Directions

Spread one ounce of cream cheese evenly on one side of each flatbread. Top with shredded lettuce. Add salmon strips, radish slices and capers to each sandwich; sprinkle with pepper. Fold in half and serve.

Meatball Pitas

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Serves 4

Ingredients

  • 4 whole grain pita breads
  • 1/2 cup low-fat milk
  • 3/4 pound lean ground beef
  • 3 tablespoons finely chopped onion
  • ¼ teaspoon cayenne pepper
  • 3/4 teaspoon dried oregano
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 teaspoon fine sea salt
  • 3/4 (6-ounce) cup plain Greek yogurt
  • ¼ cup feta cheese
  • 1 small garlic clove , minced
  • 1/2 cup grated peeled seedless cucumber
  • 1 tablespoon lemon juice
  • 1 tomato, diced
  • 1 cup finely sliced romaine lettuce

Directions

Preheat the oven to 425°F. Coat a small baking sheet with cooking spray.

Slice the top third off the pitas. Tear 2 of the tops into small pieces with your fingers and place the pieces in a small bowl; save the remaining 2 pita tops for another use.

Add the milk to the bowl and let the bread soak until very soft, about 15 minutes.

Combine the beef, onion, oregano, cayenne pepper, black pepper and salt in a medium bowl.

With your hands, gently squeeze excess milk from the pita tops; add the bread to the bowl with the meat; discard the milk.

Mix with your hands or a rubber spatula until well combined and form the mixture into 16 balls, each about the size of a ping-pong ball.

Place on the prepared baking sheet and bake, turning the meatballs over halfway through baking, until browned and cooked through, 10 to 12 minutes.

Combine the yogurt, feta cheese, garlic, cucumber and lemon juice in a small bowl. Fill each pita with tomato, lettuce and 4 meatballs. Spoon yogurt sauce on top and serve.

Mozzarella and Tomato Panini

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4 servings

Ingredients

  • 8 slices whole grain country bread
  • Nonstick olive oil cooking spray
  • 2 medium tomatoes, thinly sliced
  • 4 ounces fresh mozzarella cheese, cut into 4 slices
  • ½ cup fresh basil leaves
  • Balsamic vinegar

Directions

Coat one side of each bread slice with olive oil cooking spray.

Place bread slices on a work surface, coated sides down.

Arrange tomatoes, mozzarella cheese and basil on four of the bread slices. Cover with the remaining four bread slices, coated sides up; press together gently.

Preheat a panini grill or heat a large skillet over medium heat.

Add sandwiches to the hot panini grill or skillet; cook for 3 to 4 minutes or until golden brown and the cheese is beginning to melt, turning once if using a skillet.

Serve with balsamic vinegar for a dipping sauce.

Mediterranean Sloppy Joes

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6 servings

Ingredients

  • 12 oz  lean ground lamb or beef
  • 1 tablespoon olive oil
  • 1/2 cup chopped sweet onion
  • 1 large  garlic clove, minced
  • 1 cup canned garbanzo beans (chickpeas), rinsed and drained
  • 1 cup canned stewed tomatoes, undrained and cut up
  • 2 tablespoons dry red wine
  • 1 small bay leaf
  • ½ teaspoon dried oregano, crushed
  • ½ teaspoon dried mint, crushed
  • ¼ teaspoon salt
  • ¼ teaspoon dried thyme, crushed
  • ¼ teaspoon dried marjoram, crushed
  • 3 whole wheat pita bread rounds, cut in half
  • Toppings: crumbled feta cheese, cucumber slices and chopped Kalamata olives

Directions

In a large skillet cook ground lamb or beef over medium heat until the meat is brown using a wooden spoon to break up the meat as it cooks.

Drain off the fat and place the meat on a paper towel lined plate.

Wipe out the pan and add the olive oil, onion and garlic. Cook over medium heat until softened. Add the browned meat, beans, tomatoes, wine, bay leaf, oregano, mint, salt, thyme and marjoram.

Cover and cook on low-heat for 45 minutes. Remove the cover and simmer for an additional 15 minutes. Remove and discard bay leaf.

To serve: spoon the sloppy joe  mixture into the pita bread halves and add the toppings.

All things previously thought to be good for us are in fact harmful to our health.


appetizercover

Quick and easy appetizers are a must for the holiday season. You don’t need to spend a lot of time preparing appetizers for your guests in order to get some great tasting snacks to serve at a holiday get-together. Keep simple ingredients on hand that you can quickly pull together for an appetizer. Below you will find some suggestions for quick but delicious appetizers.

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Tomato Pesto Flatbread

8 to 10 servings

Ingredients

  • 1 pound fresh pizza dough
  • 1/3 cup tomato pasta sauce or pizza sauce
  • 1/3 cup sliced pitted Kalamata olives
  • 1-1/2 cups shredded mozzarella cheese
  • 2 tablespoons basil pesto
  • 1/2 teaspoon crushed red pepper flakes

Directions

Heat the oven to 400 degrees F.

On a floured surface, roll out pizza dough to a large square about 12 inches long and 12 inches wide; place on a cookie sheet. Spread pizza sauce evenly over the dough; top with olives and cheese. Use a teaspoon to drop dots of basil pesto over the pizza. Sprinkle with pepper flakes.

Bake 12 to 14 minutes or until crust is golden brown and cheese is melted. Cut into 3 inch squares and serve immediately.

appetizer2

Cheddar Stuffed Mushrooms

8 servings

Ingredients

  • 16 large button or cremini mushrooms, each about 2-inches in diameter
  • 3 tablespoons butter
  • 1/3 cup finely chopped onion
  • 3 cloves garlic, minced
  • 1/4 teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 1 cup shredded Cheddar Cheese
  • 1/4 cup panko bread crumbs or gluten free panko bread crumbs
  • 1/4 cup chopped fresh parsley

Directions

Heat the oven to 350 degrees F.

Remove mushroom stems from the caps and finely chop the stems. Melt butter in a medium skillet. Brush some of the butter over the mushroom caps; place cap side down on a rimmed baking sheet.

Add chopped stems, onion and garlic to the remaining butter in the skillet; sauté until golden brown and tender, 7 to 8 minutes. Remove from the heat; stir in salt and pepper

Mix the cheese with bread crumbs and parsley in a medium bowl. Add stem mixture; mix well. Mound into mushroom caps, pressing down to use all the crumb mixture.

Bake 13 to 15 minutes or until heated through. Serve warm.

appetizer3

Saucy Cream Cheese Appetizer

6 servings

Ingredients

  • 1 (8 ounce) block cream cheese
  • 3 tablespoons mango chutney
  • 1 tablespoon sliced almonds, toasted
  • 3 tablespoons hot or medium salsa
  • 1 tablespoon chopped fresh cilantro
  • Whole grain or multi-grain crackers

Directions

Cut the block of cream cheese in half crosswise. Place on two small glass or microwave safe serving plates. Place plates in a microwave oven and cook at high power 15 seconds (or let stand at room temperature until slightly softened).

Spoon chutney over one brick; top with almonds.

Spoon salsa over the other brick; top with cilantro.

Serve as a spread with the crackers on an attractive cheese board.

appetizer4

Blue Cheese Puffs

2 dozen

Ingredients

  • 1 cup whole milk
  • 1⁄2 cup water
  • 1⁄4 cup butter
  • 1⁄2 teaspoon kosher salt
  • 1-1⁄2 cups all-purpose flour
  • 1 teaspoon freshly ground black pepper
  • 5 large eggs
  • 4 ounces blue cheese, crumbled (1 cup)
  • 2 tablespoons finely minced fresh chives or 2 teaspoons finely chopped fresh thyme

Directions

Heat oven to 425 degrees F.

Combine milk, water, butter and salt in a medium, heavy bottomed saucepan; bring to a boil over high heat, stirring until the butter has melted. Add flour all at once; reduce heat to medium and stir the mixture vigorously with a wooden spoon until it pulls away from the sides of the pan. Continue stirring for several minutes over low heat, and then remove the pan from heat.

The dough will be thick, smooth and shiny and should not be brown. Beat in 1 egg at a time, beating very well after each addition. Fold in the blue cheese and black pepper with a spatula.

Transfer dough to a pastry bag fitted with a 1/2-inch round tip (or use a heavy plastic bag with a 1/2 –inch cut from one corner.) Pipe dough into 1-1/2-inch mounds, approximately the volume of a heaping tablespoon, onto parchment-lined baking sheets or cookie sheets 1 inch apart.

Bake 10 minutes at 425 degrees F. Rotate the pans on the oven racks; reduce heat to 350 degrees F. Continue baking until deep golden brown, about 15 minutes. Serve warm or at room temperature on the same day they are made.

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Turkey Meatballs with Mustard Dip

Ingredients

Meatballs

  • 1 slice bread, torn into 2-inch pieces
  • 1/4 cup low-fat milk
  • 1 onion, quartered
  • 1 red bell pepper, seeded and quartered
  • 2 cloves garlic
  • 1 pound lean ground turkey
  • 1 egg, lightly beaten
  • 2 tablespoons chopped fresh Italian parsley
  • 1 tablespoon grainy Dijon mustard
  • 3/4 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • Cooking spray

Dip

  • 1/3 cup Greek yogurt
  • 1/4 cup light mayonnaise
  • 4 teaspoons grainy Dijon mustard

Directions

Place torn bread in a food processor and pulse until fine crumbs form. Transfer bread crumbs to a large bowl and add milk; set aside until bread is completely soaked.

Place onion, red bell pepper and garlic in the food processor and pulse until finely chopped; stir into bread mixture.

Add turkey, egg, parsley, 1 tablespoon mustard, salt and pepper to the bread crumb mixture and mix well.

Cover bowl with plastic wrap and refrigerate for 1 hour.

Preheat oven to 450 degrees F (230 degrees C). Spray a rimmed baking sheet with cooking spray.

Shape turkey mixture into 1-inch balls; arrange on the prepared baking sheet.

Bake in the preheated oven until firm and cooked through, about 15 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Let meatballs stand for 5 minutes.

Mix yogurt, mayonnaise and the 4 teaspoons mustard together in a bowl; serve alongside meatballs.


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Some days are so busy that there doesn’t seem to be much time left at the end of the day to prepare dinner. If you keep the ingredients for some quick cooking recipes on hand, you will be able to put a healthy meal on the table without a lot of preparation or long cooking times. So much better for the family than fast food. Stock your pantry with quick cooking rice, couscous, thin spaghetti and orzo. Broths and canned tomatoes are very useful, as are dried seasonings. Keep packages of thin chicken cutlets, lean ground beef, salmon and pizza dough in the freezer and you have the ingredients for an easy meal.

Chicken Cutlets in Lemon Sauce

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Serve with Zucchini and Quick Cooking Brown Rice. This is an easy meal for two and the recipe can easily be doubled.

2 servings

Ingredients

  • Two 6  ounce skinless, boneless chicken breasts, pounded thin
  • 1/4 cup all-purpose flour
  • 1 egg, beaten
  • 1/2 lemon, juiced
  • 1 cup chicken broth
  • Salt and fresh pepper
  • 3 tablespoons fresh chopped parsley
  • 2 tablespoons butter, divided
  • 1 tablespoon olive oil

Directions

Season the chicken with salt and pepper. Place the flour in a bowl and the beaten in another bowl.

Heat the oil and one tablespoon of butter in a large non stick pan over medium heat.

Lightly flour chicken, then dip in the egg and add to the hot pan. Saute chicken 2-3 minutes on each side. When cooked, transfer onto a plate.

Place the chicken broth in the bowl with the remaining flour and whisk. Add to the pan along with the lemon juice, parsley and remaining butter and simmer on low heat for about 2 minutes so it reduces slightly and thickens. Turn off the heat. Return the chicken to the pan to combine with the sauce and serve.

Salmon & Broccoli with Herb Sauce

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4 servings

Ingredients

  • Two 8-oz thick-cut boneless, skinless wild 
salmon fillets
  • 1/4 teaspoon ground black pepper, plus additional, to taste
  • 1 tablespoon olive oil
  • 1 cup clam broth or fish stock, divided
  • 1 leek, thinly sliced crosswise, white and pale green parts only
  • 1 head broccoli, cut into thin spears
  • Juice of 1 lemon, divided
  • 6 oz plain Greek yogurt
  • 2 tablespoons finely chopped fresh oregano
  • 2 tablespoons finely chopped fresh mint leaves
  • Sea salt, to taste

Directions

Preheat the oven to 350°F.

Pat salmon dry with paper towels and season with pepper. In a large ovenproof sauté pan with a cover, heat oil on medium-high. Add salmon and sear for 3 minutes per side, until lightly golden. Transfer salmon to a plate and keep warm.

Reduce the heat to medium and add 1/4 cup clam broth to the pan. Add leek and cook for 2 minutes, stirring, until liquid evaporates and leeks soften. Add remaining 3/4 cup broth and broccoli; 
mix well.

Return salmon to center of the pan, nestling the fish between leeks and broccoli. Drizzle half of the lemon juice over salmon; cover the pan and transfer to the oven. Cook for 12 to 14 minutes, until salmon and broccoli are tender. Remove pan from the oven and, using a slotted spoon, transfer salmon and vegetables to a platter; cover with foil to keep warm. Reserve 1/2 cup of the pan juices.

Prepare lemon-herb sauce:

In a small bowl, combine yogurt, tarragon, mint, remaining half of lemon juice and reserved 1/2 cup pan juices; mix well. (Add more lemon juice or pan juices as needed to reach desired consistency.) Season with salt and additional pepper.

To serve, cut the salmon fillets in half and plate each with lemon-herb sauce and leek-broccoli mixture.

Spaghetti with Italian Sausage & Spinach

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4 servings

Ingredients

  • 2 links fresh Italian sausage (about 8 oz), casings removed
  • 1 tablespoon olive oil
  • 1 1/2 cups whole milk
  • 8 oz  thin spaghetti
  • 1/4 teaspoon red pepper (chili) flakes, 
or to taste
  • 6 oz spinach leaves 
(about 6 packed cups)
  • 1 tablespoon fresh lemon zest
  • 1/2 teaspoon ground black pepper
  • 1 1/2 oz Parmesan 
cheese, grated

Directions

Mist a large pot or saucepan with olive oil cooking spray and heat to medium-high. Add sausage and cook, stirring and crumbling with a spatula, until no longer pink, about 3 minutes. Transfer to a small bowl and set aside.

To the same pot, add 
2 cups water and the milk and bring to a boil on medium-high. (TIP: Watch carefully and stir from time to time, 
as milk has a tendency to boil over.)

Add spaghetti and pepper flakes. When the liquid returns to a boil, reduce heat to medium-low, cover and simmer, stirring frequently, until the spaghetti is just short of al dente, 11 to 14 minutes.

Stir in spinach and simmer, uncovered, until spinach is wilted, most of the liquid is absorbed and the spaghetti is al dente, 2 to 
4 minutes.

Add lemon zest, black pepper and sausage and stir until heated through, 30 seconds to 1 minute. Divide among plates and top evenly with cheese.

Beef Kebabs with Tahini Sauce

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Serves 2

Ingredients

  • 1/4 cup plain Greek yogurt
  • 1 1/2 tablespoons fresh lemon juice
  • 2 teaspoons tahini paste
  • Olive oil cooking spray
  • 8 oz  lean ground sirloin
  • 1 small clove garlic, minced
  • 2 tablespoons very finely minced white onion
  • 1 1/4 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon fresh ground black pepper, divided
  • 1/2 teaspoon sea salt, divided
  • 1/8 teaspoon ground cayenne pepper
  • 1/2 teaspoon salt-free garlic and herb seasoning blend
  • 1/2 cup couscous
  • 1/4 cup packed chopped fresh parsley
  • 1 large Roma tomato, cut into 8 wedges

Directions

Two 12-inch skewers (If using wooden skewers, soak in warm water for at least 20 minutes 
before using.)

Line a baking sheet with foil and arrange an ovenproof 
wire rack over the top. Mist rack with cooking spray.

(NOTE: If you don’t have an ovenproof wire rack, simply bake your kebabs directly on a baking sheet.)

Prepare tahini sauce:

In a small bowl, stir yogurt, lemon juice and tahini until well combined. (If the tahini is hard or lumpy, microwave for 
20 to 30 seconds, or until smooth.)  Set aside while the kebabs cook.

Arrange an oven rack 5 to 6 inches from the top heat source and preheat the broiler to high. Line a baking sheet with foil and arrange an ovenproof 
wire rack over the top. Mist rack with cooking spray.

Prepare couscous:

In a small saucepan, bring 1/2 cup plus 2 tablespoons water to a boil. Stir in seasoning blend, remaining black pepper, salt and couscous. Cover and remove from the heat. Let sit, covered, for 5 to 7 minutes. 
Fluff with a fork and stir in parsley

Prepare kebabs:

Arrange an oven rack 5 to 6 inches from the top heat source and preheat the broiler to high.

In a large bowl combine sirloin, garlic, onion, cumin, coriander, ¼ teaspoon each black pepper, 
salt and cayenne. Stir gently until thoroughly combined.

Divide mixture into 4 equal portions. Shape each portion into a narrow, oblong 2- to 3-inch-long patty. Mold 2 patties around 
1 skewer about 1 inch apart (see photo). Repeat with remaining 2 patties and skewer.

Transfer to the prepared rack and broil until tops are lightly browned, 3 to 4 minutes. Turn and broil until 
lightly browned and cooked through, 3 to 4 more minutes.

Divide couscous between two serving plates and top each serving with 1 beef skewer. Serve with tahini sauce and tomato wedges, dividing evenly.

Quick Tomato Soup

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8 servings

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1/2 medium onion, chopped
  • 1 stalk celery, chopped
  • 2 cloves garlic, chopped
  • 1 teaspoon chopped fresh thyme
  • One 28-ounce can crushed Italian tomatoes
  • One 14-ounce can whole peeled tomatoes, with juice
  • 4 cups vegetable broth
  • 1/2 cup half-and-half
  • 1/2 teaspoon salt
  • Freshly ground pepper to taste

Directions

Heat oil in a Dutch oven over medium heat and add onion and celery; cook, stirring occasionally, until softened, about 4 minutes. Add garlic and thyme cook, stirring, until fragrant, about 10 seconds.

Stir in canned tomatoes and broth; bring to a low boil over high heat. Reduce heat to a simmer and cook for 10 minutes.

Puree the soup in the pot using an immersion blender or in batches in a blender. (Use caution when pureeing hot liquids.)

Stir in half-and-half, salt and pepper. Serve with the wrap or a grilled cheese sandwich.

Spinach and Feta Cheese Wraps

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2 wraps

Ingredients

  • 4 eggs
  • 2 teaspoons.prepared basil pesto
  • 1 tablespoon olive oil
  • 1-1/2 cups chopped fresh baby spinach leaves
  • 1/2 cup crumbled Feta Cheese
  • 2 (2 oz.) whole-wheat flat breads
  • 1/2 cup jarred roasted red peppers, drained and thinly sliced

Directions

In a 10-inch skillet heat olive oil over medium heat. Beat eggs and pesto together with a fork in a medium bowl. Pour into the skillet. As eggs start to set, lift the edges with a spatula, allowing uncooked eggs to flow to the bottom of the skillet. Cook until the eggs are set but still moist. Sprinkle with feta; cover the pan and heat 1 minute longer. Cut omelet in half.

Immediately, place half of the omelet on one flat bread. Top with half the spinach leaves and half the roasted red peppers and roll up tightly. Wrap in parchment and let rest about 10 minutes so the vegetables can warm up. Repeat with the second flat bread and the remaining ingredients. Serve with a bowl of soup.


flatbread1

Flatbreads are breads made with flour, water and salt that are rolled into a flattened dough and baked. Many flatbreads are unleavened—made without yeast—although some are slightly leavened, such as pita bread. Flatbread became known in Ancient Egypt and Sumer in ancient Mesopotamia (modern-day Iraq), when the Sumerians discovered that edible grains could be mashed into a paste and then baked/hardened into a flatbread. Unleavened breads (such as matzoh which is not prepared with leavening) are usually flatbreads that hold special religious significance in Judaism and Christianity.

flatbread2

Flatbreads may contain such ingredients as curry powder, diced jalapenos, chili powder or black pepper. Olive oil or sesame oil may be added, as well, and flatbreads are usually thin. Cheese and  tomato sauce are not usually added to flatbread.

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Pizza, on the other hand, is usually made from dough containing yeast that is topped with cheese, tomato sauce, meats and vegetables. The crust is usually thin and most of the surface is covered with the toppings.

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Focaccia is popular in Italy and is usually seasoned with olive oil, salt, sometimes herbs and may at times be topped with onion, Focaccia can be used as the bread to accompany a meal. The primary difference between conventional pizza and focaccia is that pizza dough uses very little leavening (baker’s yeast), resulting in a very thin, flat and flexible crust, while focaccia dough uses more leavening, causing the dough to rise significantly higher. The added leavening firms the crust and gives focaccia the capacity to absorb large amounts of olive oil.

Easy Flatbread

flatbread4

Makes two 12-inch breads

  • 1 cup unbleached all-purpose flour, plus extra as needed
  • 3/4 teaspoon sea salt
  • 2 tablespoons plus 4 teaspoons extra-virgin olive oil, plus extra for brushing the parchment paper
  • 1/3 cup cool water, plus extra as needed

Directions

Mix the flour and 1/2 teaspoon of the salt in a medium bowl. Add 2 tablespoons of the olive oil. Mix well. Pour in the water and mix until the ingredients come together to form a dough. Add a little more water if the dough is dry and a little more flour if the dough is sticky.

Turn the dough out onto a counter and knead for 5 minutes, or until smooth and elastic. Place the dough on a lightly floured counter, dust with flour and cover with plastic wrap. Let rest 30 minutes at room temperature.

To shape the dough:

Cut 2 sheets of parchment paper into 14-inch lengths. Lightly brush the parchment paper with olive oil. Cut the dough into 2 pieces.

Place a piece of dough on each piece of parchment paper. Brush the top of each piece of dough with 1 teaspoon of olive oil. Using your hands, flatten and stretch the dough until it thins out to about 10 inches. If it shrinks back, just wait 10 minutes for the gluten  to relax.

Turn the dough over and brush the top of each with 1 teaspoon olive oil. Turn again and stretch into a 12-inch circle, or until the dough is very thin but not yet transparent, about 1/8-inch thick and even in thickness if possible. Season each dough circle with the remaining salt.

Heat a large nonstick 12-inch skillet over medium high heat for 2 minutes and carefully transfer one dough circle to the skillet and cook 3 minutes, or until browned lightly on the bottom. Turn and cook the second side until it also begins to brown in spots, about 2 minutes. Remove to a plate and repeat with the second dough circle.

Serve hot, warm, or at room temperature with salami,  cheese, peppery extra-virgin olive oil and ripe tomatoes.

Neapolitan Pizza

For 1 pizza

Ingredients

  • 1/2 of the recipe for All-Purpose Dough, recipe below
  • 1/2 of the recipe for All-Purpose Pizza Sauce, recipe below
  • 1 cup sliced or shredded mozzarella cheese
  • 2 tablespoons grated Parmesan cheese
  • Fresh basil leaves
  • Olive Oil

Directions

Prepare pizza dough as directed in the recipe below. About 2 hours before baking, remove chilled dough from refrigerator. Let stand at room temperature to proof.

Preheat oven to 500 degrees F.

Oil a 14-16 inch pizza pan.

Place one ball of dough in the pan and stretch the dough to fit the pan. Top the dough with All-Purpose Pizza Sauce, mozzarella cheese, Parmesan cheese and several basil leaves brushed with olive oil.

Place the pizza on the bottom rack of the oven and bake for about 15 minutes or until toppings are bubbly, cheese is turning golden, and edges of pizza are golden brown.

All-Purpose Pizza Dough

Ingredients

  • 5 cups unbleached bread flour
  • 1 tablespoon sugar or honey
  • 1 ½ teaspoons salt or 2 1/2 tsp. kosher salt
  • 1 teaspoon fast-rising active dry yeast
  • 2 tablespoons olive oil
  • 1 ¾ cups plus 1 tablespoon water, at room temperature
  • Olive oil cooking spray

Directions

In the bowl of an electric mixer fitted with the dough hook or in a large bowl using a large spoon, combine all ingredients except olive oil cooking spray. Mix on low or by hand about 3 minutes, until ingredients are combined and all the flour is moistened. Dough will be soft.

If using an electric mixer, increase speed to medium; mix 2 minutes longer. If working by hand, continue mixing with the spoon; or turn dough out onto a counter and knead.

Mix long enough to form a smooth, supple dough, about 3 minutes. If dough seems very stiff, incorporate more water, 1 teaspoon at a time, as you mix. If dough is wet and sticky, sprinkle in more flour as you mix. Dough should be tacky but not sticky.

Lightly coat an 8-quart bowl with cooking spray or oil. Form dough in a smooth ball and place in the bowl, turning once to coat surface with oil. Cover the bowl with plastic wrap, without letting wrap touch surface of dough. Let dough stand at room temperature for 30 minutes.

Then refrigerate dough overnight or up to 3 days. (Dough will continue to rise in the bowl until nearly doubled, then will go dormant from the cold.)

Two hours before assembling the pizzas, remove chilled dough from refrigerator. Mist a large baking sheet with olive oil cooking spray or lightly rub with olive oil. Cut dough in three portions. Form each portion in a smooth round ball.

Place each ball of dough on prepared baking sheet. Lightly mist with cooking spray, then lightly cover with plastic wrap. Let dough stand to come to room temperature.

All-Purpose Pizza Sauce

Ingredients

  • One 28 ounce crushed tomatoes
  • 1/2 teaspoon granulated garlic or garlic powder
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon salt

Directions

In a medium bowl whisk together all ingredients. Taste and adjust the salt, if needed.

Onion Focaccia

onion foccacia bread bites

Ingredients

  • 1 teaspoon honey
  • 1 (1/4-ounce) package active dry yeast
  • 3 1/2 cups all-purpose flour
  • 2 1/2 teaspoon salt , divided
  • 1/4 cup plus 1 tablespoon extra virgin olive oil
  • 3 pounds sweet yellow onions , cut into eighths and thickly sliced

Directions

In a large bowl, mix 1/2 cup warm (105 to 115°F) water with honey. Sprinkle with yeast and set aside to let stand for 5 minutes, or until foamy.

Stir in flour, 1 1/2 teaspoons of the salt, 1/4 cup of the oil and 1 cup warm water, then transfer the dough to a lightly floured surface. Knead until smooth and elastic.

Transfer dough to a lightly oiled large bowl, turning the dough to coat. Cover and let stand in a warm draft-free spot until doubled in bulk, about 1 hour.

Meanwhile, heat remaining 1 tablespoon oil over medium heat in a large skillet. Add onions and remaining 1 teaspoon salt and reduce heat to low. Cook, stirring frequently, for 1 hour or until onions are very soft and golden brown. Set aside to let cool.

Punch down dough, then transfer to a lightly oiled 15-inch x 11-inch jelly roll pan or large baking sheet and pat dough out to the edges of the pan. Cover and let stand 45 minutes, or until puffed and well risen. Spread onions over the dough, then cover and let rise again for 30 minutes.

Preheat the oven to 425°F. Uncover dough and bake on the lowest oven rack for 25 minutes, or until crust is golden brown and crisp. Cut into pieces and serve.


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Away from the rolling hills, sweeping vineyards and expanses of the sunflower fields inland, on the Tuscany coast facing Elba Island where Napoleon Bonaparte spent his time in exile, perched high above the Baratti Gulf is the walled town of Populonia. The Populonia Bay is one of the most beautiful landscapes in Italy, a perfect fusion of nature and history. The Baratti Gulf and the Populonia cape have always attracted inhabitants. Today this area is the site of the Archaeological Park of Baratti and Populonia (close to Piombino, in the Livorno Province). The town sits next to the archeological park which contains the remains of a huge Etruscan settlement. The park tells the story of the Etruscans, a group of people who had an important impact on this territory.

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Populonia is especially known for the wealth of Etruscan archaeology in the area and an impressive collection of artifacts unearthed from the surrounding area, from tools to helmets, weapons, casks and jewellery. Positioned on the summit of a hill for safety reasons, the Etruscans constructed a necropolis at the base to house their dead dating from the late Iron Age (600 BC). Populonia, the only Etruscan town built over the sea, was composed of two different parts: Populonia Akron, the acropolis, the upper part, where there were the temples and the public buildings. Populonia Polis, the lower part, situated close to the Baratti Gulf contained the port, where the main economic and artisanal activities took place.

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The Etruscans were very enterprising and traded with many people from the East. Iron-work was the main economic activity of the Etruscan and Roman civilizations. This region also contained other precious metals, like copper. The Etruscans would sail from the Baratti Gulf to Elba Island, where they would transform the hematite into iron. Because of the region’s economic prosperity immigration increased: people from Spain, Sardinia, Campania and Corsica came to Populonia hoping for a new life. The Etruscans also created a mint: they needed coin for their commercial exchanges and to pay the soldiers who were protecting the area. The coins were made in silver and bronze.

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Many archaeologists tried to discover the remnants of the Etruscan civilization, but they couldn’t succeed due to the terrain. The first discoveries were objects found in fishermen nets and at grave sites The Archaeological Park stretches over almost 200 acres between the slopes of the Piombino Mountains and the Gulf of Baratti. The Park includes a significant part of the ancient town of Populonia and is spread over a vast area, which enables visitors to appreciate the transformation that has taken place over the centuries.

The wooded coast overlooks the archipelago and the silhouettes of the islands, including Elba and Corsica, create a picturesque scenes. This is the landscape of the 8th-9th Century B.C., when important houses were built on the Acropolis to accommodate the aristocracies of Populonia. These houses are the remains of the summit of the acropolis and from the beach area on the Gulf of Baratti, one can view the remains of Populonia.

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A network of roads join the houses and temples to the industrial city and the cemeteries which lie on the first hills surrounding the inlet. As in ancient times, the routes follow the original roads, crossing the woods and the scrub areas and opening up to unexpected views over the Gulf of Baratti and the open sea. The deep wooded areas contain the remains of the Benedictine monastery of San Quirico that tell of a lost city and the natural resources and minerals that were once part of the region.

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Inside the park one can walk along three paths: the “Iron Route”, the “Quarries Route” and a naturalistic path. The “Iron Route” goes through the areas where the Etruscan ovens used to be. Then, going up the hills, the ruins of the industrial district can be seen. The “Quarries Route” is a path where the Etruscans used to extract the “panchina stone”, that was used to build Populonia.

The park also contains an experimental archeological laboratory and a museum that includes vases, precious jewels, bronzes, coins and graphic reconstructions of Etruscan landscapes and activities.

The Etruscans

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The Italians in Central Italy today are descendants of the Etruscans. Not only that, but the Italian language has its roots in the Etruscan language. The Etruscans revered women, so women and men were on an equal footing. The men were clean-shaven and were primarily sailors and merchants. They were also good sportsmen, warriors and skilled farmers.

The Etruscan hillsides were abundant with olive groves and modern potters continue the practice of decorating their ceramics with olives and olive leaves.

The Etruscans grew crops beside the grapes and olives and grew barley, millet, broad beans, lentils, chickpeas and spelt. They also grew beans, peas, garlic and onions, figs, melons, apples and berries.

They kept livestock, especially pigs, chickens, ducks and goats and hunted game from the surrounding forests, such as rabbits, deer and boar. Fish were taken from the rivers and the seas and they were making pasta with the use of a rolling pin.

The Etruscans ate two meals a day, enjoyed holding banquets and made good wine. Their culture and civilization was influenced by the Greek culture and they, in turn, influenced the Roman culture and, in turn, the Tuscan culture, as we know it today.

Etruscan food traced from archaeological findings and frescoes depicts food that is still eaten today. They used herbs like rosemary to flavor their meats, honey to sweeten desserts and they had utensils such as saucepans, pans, graters, pots, colanders, goblets and pitchers and beautiful dining plates. They baked and cooked over open fires and produced a variety of breads, one of which is still eaten today – flat grape bread. Wine was plentiful and stored in terracotta jars underground. It was strong and often drunk watered down. Today you will still Italians who drink wine diluted in this way.

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Grape Flat Bread

Ingredients

  • 1 tablespoon active dry yeast
  • Salt
  • 3/4 cup sugar, divided
  • 1/2 cup olive oil
  • 3 cups all-purpose flour
  • 2 pounds seedless black grapes

Directions

In a large bowl, dissolve the yeast in 1 cup of warm water. When the mixture foams, after 5 minutes, stir in a pinch of salt, 4 tablespoons of the sugar and 4 tablespoons of the olive oil. Stir in enough flour to make a soft dough that is not sticky.

On a lightly floured surface, knead the dough for 5-8 minutes until firm, smooth and elastic. Place the dough in an oiled bowl and cover it. Set the dough aside for about an hour to rise in a warm place until it has doubled in size.

Preheat the oven to 375 degrees F. Oil a 9×13 baking pan. Transfer the dough to a lightly floured work surface and roll it out into a rectangle, about 1/8 inch thick. Enough dough should hang over the edge of the pan to completely cover the top when folded.

Transfer the dough to the baking pan. Spread 3/4 of the grapes over it, drizzle with 2 tablespoons of olive oil and sprinkle with 2 tablespoons of sugar. Fold the overhanging dough up over the grapes, covering them completely. Press lightly to seal. Scatter the remaining grapes over the dough, drizzle with the remaining olive oil and sprinkle with the remaining sugar.

Bake the bread until golden brown and the grapes are soft for about 45-60 minutes. Serve hot or at room temperature.

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Green Sauce (Salsa Verde)

This Etruscans served this sauce over what is called bollito misto or mixed boiled meats.

Ingredients

  • 1 bundle of parsley
  • 1 egg
  • 2 anchovy fillets
  • 1 tablespoons capers (in vinegar)
  • 2 tablespoons of mixed pickled vegetables (in italy you will find carrots-cauliflower in the jar)
  • 2 tablespoons of pine nuts
  • 2 cloves of garlic
  • Olive oil
  • Salt & pepper

Directions

Boil the egg and mash it together with the other ingredients – the mixture you will obtain should be smooth and fine. (Use a processor)

Place it in a bowl – add salt, pepper and start pouring in  olive oil until you obtain a creamy sauce.

Before using the sauce, let it rest for some time so that all flavors can blend in.

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Peasant Soup

Ingredients

  • 1 tablespoon olive oil
  • 1 lb italian sweet sausage, links
  • 3/4 cup chopped onion
  • 2 garlic cloves, minced
  • 2 cups fresh spinach, cleaned, rough chopped
  • 1 (14 1/2 ounce) cans chicken broth
  • 1 (14 1/2 ounce) cans diced tomatoes with basil oregano and garlic, undrained
  • 1 (15 ounce) cans cannellini beans, drained
  • 1/2 teaspoon crushed red pepper flakes
  • 2 tablespoons grated parmesan cheese

Directions

Heat olive oil in heavy 4 quart sauce pan.

Cut sausage into 1/2 inch pieces.

Brown sausage in pan until no longer pink.

Add onion and garlic and stir until softened.

Add spinach, chicken broth, diced tomatoes, beans and red pepper.

Heat to a boil and simmer for 15-20 minutes.

Ladle into bowls and sprinkle with parmesan cheese.

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Etruscan Pici

Ingredients

For the pasta

  • 1 3⁄4 cups all-purpose flour, preferably Italian type 00
  • A generous 1 cup semolina  
  • Salt

For the sauce

  • 1 hard-boiled egg
  • 6 cloves garlic
  • 1 sprig flat-leaf parsley
  • 6 basil leaves
  • 6 mint leaves
  • 1⁄2 – 2/3 cup olive oil
  • Grated pecorino cheese, for sprinkling
  • Salt and pepper

Directions

To make the pasta, mix together the flour, semolina and a pinch of salt in a bowl. Gradually mix in enough water to make a firm, elastic dough. Shape the dough into a ball, wrap in a clean dish towel and let rest for 30 minutes.

Meanwhile, make the sauce. Chop the hard-boiled egg with the garlic, parsley, basil and mint, then transfer the mixture to a bowl. Gradually drizzle in enough oil to make a fairly liquid sauce.

Season to taste with salt and pepper.

Unwrap the pasta.Taking a small piece at a time, rub it back and forth on the work surface (counter) with your fingertips until it resembles thick spaghetti.

Bring a large pan of salted water to a boil. Add the pasta, bring back to a boil and cook and for 2–3 minutes, until tender but still firm to the bite. Drain, add to the sauce and toss well.

Transfer to a serving dish, sprinkle with grated pecorino and serve immediately.

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Guinea Fowl in Porcini

Ingredients

  • 1 guinea fowl, cut into 4 pieces
  • 8 small sprigs sage
  • 8 small sprigs mint
  • 4 slices pancetta
  • 6 tablespoons olive oil
  • 2 garlic cloves, peeled
  • 5 1⁄2 cups porcini mushrooms, sliced
  • 4 mint leaves
  • 3 ripe tomatoes, chopped
  • Salt and pepper

Directions

Preheat the oven to 180°C/350°F

Stud the pieces of guinea fowl with the sage and mint sprigs and arrange a pancetta slice over each.

Pour 4 tablespoons of the olive oil into a casserole and add the guinea fowl. Roast in the oven for 35 minutes.

Meanwhile, heat the remaining oil in a shallow pan with the garlic cloves.When the garlic begins to brown, remove with a slotted spoon and discard.

Add the mushrooms, mint leaves and tomatoes to the pan and cook over low heat, stirring occasionally, for 10 minutes.

Remove the guinea fowl from the oven, add the pieces to the pan with the mushrooms and cook for 15 minutes.

Season with salt and pepper and remove the pan from the heat.

Transfer the guinea fowl and mushrooms to a serving dish and serve immediately



Rock Bottom

My journey through the depths of hitting rock bottom and how I faced my fears and have started to turn my life around.

Outosego

|| thoughts

opt me TANYA

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ARJung

Independent author of fairy tales with a folkpunk and steampunk twist

Motivation & Environment

About Motivation, Environment, Futuristic Science & Technology, GOD, and Spirituality

Intellectual Shaman

Poetry for Finding Meaning in the Madness

Claire’s

Cooking Creations

OlverIndulgence

Make Food Your Own

Just Peachy

Sweet treats, crafts, trips and more!

Flavour Adventure

Exploring flavours of the world

Dreams in Young Flourish

Diamonds, diamonds and stars

Steven Michael Lamb

BEng(Hons) MSc C.WEM CEnv IEng MCIWEM MIEMA MIET

Midwest Fancy

Recipes that your friends will call fancy

my book eyes

A Children's Book Review Blog

recipes

great treats to make with a bottle of naturual neqta

The Mysterious Blogger

Only the ‘Shadow’ Knows for Sure!

Raastha

A blog on travel, food, our earth and many little amazing things!!!!

Julie Journeys

Off the beaten path adventures, hidden gems, and travel tips from around the World!

Your Home for Homemade Japanese Food

How to cook "with visual instructions" healthy, traditional and delicious Japanese dishes!!

Buona Fortuna Lodge # 2835

Sons and Daughters Of Italy In America

BOOK Brigade

happy reading everyday with Mickey

cartographysis

when literature and travel meet at the cul-de-sac

nekesaagola.wordpress.com/

This is a lifestyle blog. I get to put down life experiences of different people.Their passions and their joys, their struggles and their tears. I also get to feature once in a while.

Travel & Lifestyle

Dreamer in a wild world

Wege der Selbstheilung

Kostenlose Selbsthilfereihe mit verschiedenen Themengebieten, Podcast, Gedichten, Videos und Musik

La bibliothèque de Sev

Chroniques livresques et élucubrations littéraires

Foodgloriousfood

A blog all about food, from farm to fork . Sharing everything I know about food and keeping you up to date with food news.

Jhilli's Culinaireculture

Influence of different cultures & countries on food of each other.

Travel and Hike with PCOS

Rollercoaster ride of life

Tips from Sharvi

Tips to make your daily life easier!

My German Table

German comfort food for the soul

TaraLynns Eden

Cats, Dogs, Food, Exercise, Health & Beauty, Meditation and of course AMAZON!!!

mumsinreallifecouk.wordpress.com/

Just two mums, sharing our experiences

Keto For Health

Fitness and Health Through Keto Diets

Moda-Creative thinking

Moda-Creative thinking

capturingminnesota

Minnesota, Grilling, Smoking, Music and Beer

Eat My Street

Join in the joie de vivre

Elas Way of Life

Fitness, food and recipes

Gringirls

Two girls one trip

Matilde Mbulo

amazon.com/author/matildembulo

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