Healthy Italian Cooking at Home

Category Archives: Cheese

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.

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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.

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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.

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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.

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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).

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.


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The Province of Rovigo is located in the Veneto region in the northwestern section of Italy. Rovigo lies in the southern part of the region in the Po Valley and is crossed by two major rivers: the Po and the Adige. It is a land where a dense network of canals, drainage units, reclaimed lands and plantations coexist with nature. A quiet world, where silence is only interrupted by the sound of birds and the flow of the Po River.

The Medieval influence can be seen in the towers that look over the cities in the province, such as the tower in via Pighin and the two leaning towers: Donà – one of the highest Italian towers – and the Mozza tower. The Cathedral dedicated to St. Stephen preserves many sculptures and paintings. The National Archaeological Museum contains Etruscan and Roman artifacts.

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True to Italian tradition, many feasts and festivals are held throughout the Province of Rovigo, celebrating age-old customs that still flourish today. Strawberries, wheat and polenta are just some of the foodstuffs that are featured in these festivals in addition to the traditional Christmas and Easter celebrations. The Sagra degli Aquiloni (Kite Festival) is an event dedicated to children with prizes for the most beautiful and the highest-flying kite. The carnival celebration in Fratta Polesine might be one of the most beautiful events. The parade of carnival floats, games and events among the monuments of the old town on the last Sunday of carnival is very popular, as is the carnival cuisine.

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Many crops grow well in the fertile Po Basin. Beans, radicchio, asparagus, pumpkins, squash, corn, celery, artichokes and cherries. All lend themselves perfectly to the region’s cooking. Excellent honey is produced here. Wine culture is strong in the region, with many types of whites and reds being produced here. Wine and grappa making are  favorite hobbies because of the excellent quality of the region’s grapes. There are a great variety of excellent local wines, such as Refosco ai Merlot, Cabernet Sauvignon, Lambrusco and Raboso. White wines include Malvasia, Sauvignon, Riesling and Trebbiano.

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Rice production has been honed to a fine art in the region, with countless creamy risotto recipes giving testament to the fact that rice is important. Cattle farming and the dairy industry are highly prized in this area (butter is often used instead of olive oil in cooking) and cheeses find their way into many dishes.

The typical cuisine of the region is based on local products that, of course, would include rice. Along the coastline, fish and shellfish are favorite additions and typical foods include platters of steamed shellfish, pasta with cannucce (mantis shrimp) and gnocchi with baby mullet and fried local fish. Risotto (cooked with eel, mullet and bass), rice in a fish broth, guinea fowl “in tecia” (cooked in an earthenware pot) or the fòlaga (bald coot stewed with beans) are all popular dishes.

A well-known appetizer is “sarde in saor” (sardines in sweet and sour sauce). Another great food tradition in the region is cicchetti, small snacks or side dishes that are usually eaten with a small glass of wine at the popular wine bars. These snacks are often tiny sandwiches, plates of olives or other vegetables, halved hard-boiled eggs, small servings of a combination of one or more of seafood, meat and vegetable ingredients laid on top of a slice of bread or polenta and very small servings of typical full-course plates. Like Spanish tapas, one can also make a meal of cicchetti by ordering multiple plates.

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Once you go inland, away from the sea, the food of the hill and mountain towns becomes more hearty, with polenta, gnocchi, horsemeat and wildfowl, particularly duck, are the featured ingredients for main dishes. Bigoli are a rough, thick homemade spaghetti, usually made from wheat flour, that are laboriously extruded through a special tool used only for that purpose. Radicchio is popular with varieties all named after cities they are grown in or near: Treviso, Verona, etc.

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Sweet and Sour Sardines (Sarde in Saor)

Ingredients

  • 12 fresh sardines, cleaned
  • 60 ml (1/4 cup) extra virgin olive oil
  • 1 onion, thinly sliced
  • 125 ml (1/2 cup) dry white wine
  • 125 ml (1/2 cup) white wine vinegar
  • 1 pinch of ground cinnamon
  • 50 g (1/3 cup) raisins
  • 2 thyme sprigs
  • Toasted pine nuts and lemon wedges, to serve

Directions

Brush sardines with 1 tablespoon of olive oil and season with salt and pepper. Heat a large grill pan or frying pan over medium heat and cook the sardines, turning once, for 8 minutes or until just cooked. Set aside.

Heat 2 tablespoons of oil in a clean frying pan over medium heat. Add onion and cook, stirring, for 10 minutes or until softened. Add wine and vinegar and simmer for 2 minutes or until slightly reduced, then add cinnamon, raisins and thyme. Simmer for a further 2 minutes, then remove from the heat. Pour onion mixture over the sardines, then cool completely. Drizzle with remaining oil and scatter the pine nuts on top. Serve with lemon.

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Crostini with Radicchio 

20 crostini

Ingredients

  • 7-8 oz (200 g) radicchio leaves
  • 1 onion, finely chopped
  • 3 tablespoons olive oil
  • 1 2/3 fluid oz (50 ml) red wine
  • Salt
  • Pepper
  • Parsley, finely chopped
  • 1 ½ oz Grated Parmesan cheese, grated
  • 20 baguette slices

Directions

Cut the radicchio into thin strips. Sauté the onion and the radicchio in hot oil and deglaze the pan with the red wine.

Add salt and pepper and stir, making sure that the liquid doesn’t boil away completely. Mix the parsley into the dish and spread the mixture on the baguette slices.

Bake the baguettes in a preheated oven at 425 degrees F (220°C) for about 6 minutes, sprinkle them with cheese and serve.

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Supa da ajo (Garlic soup)

Ingredients for 4 people:

  • 4 thin slices of stale bread, cut into small cubes
  • 6 cloves of garlic
  • 2 tablespoons of extra virgin olive oil
  • 2 cups of hot chicken stock
  • 2 eggs
  • Salt
  • Chopped parsley, for garnish

Directions

Crush the garlic cloves.

Pour the oil into a large saucepan.

Add the garlic and cook for 5 minutes on very low heat.

Remove the garlic.

Add the bread cubes. Stir.

Pour in the hot chicken stock.

Season with salt.

Let it simmer for 30 minutes.

Crack the eggs into a bowl and whisk them.

Pour them slowly into the hot soup.

Cook for 3 minutes stirring continuously.

Serve garnished with parsley.

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Italian Pumpkin Gnocchi

Ingredients

For the gnocchi:

  • 1 ½ lbs (700 g) pumpkin
  • 8 tablespoons breadcrumbs
  • 1 egg
  • 3 ½ oz (100 g) flour, plus extra for the forming the gnocchi
  • 1 ¾ oz (50 g) grated Grana Padano cheese
  • Salt & pepper

For the sauce:

  • 3 oz (80 g)  butter
  • Sage leaves
  • 1 ¾ oz (50 g) grated Grana Padano cheese

Directions

To cook the pumpkin.

There are two ways:

  1. Cut the pumpkin into pieces, leaving the skin on, and put it in the oven (350ºF/180°C) for 30 minutes. Then peel it and mash the pulp.
  2. Peel the skin, cut the pumpkin into pieces and put it in the microwave with a couple of tablespoons of water and microwave on high for 15 minutes.Cool to room temperature.

Mix the pumpkin with breadcrumbs, egg and salt. Add the flour gradually until a soft dough forms.

Flour the counter or a pastry board and form the dough into 1 inch thick long ropes. Cut each rope into 1 inch pieces and gently press each with the prongs of a fork on two sides.

Put the prepared gnocchi on a floured cutting board or baking sheet. When all the gnocchi are formed, you can cook them.

Cut the butter and sage into small pieces and place them on a baking sheet. Heat the oven to 350 degrees F., then turn it off.  Place the baking sheet with the butter in the oven.

Boil a large pot of salted water and add the gnocchi, a dozen at a time. As soon as they rise to the surface, scoop them out with a skimmer and place them on the baking sheet in the oven.

As the gnocchi are cooked add them to the baking sheet.

When all the gnocchi are cooked, place them in a serving bowl with a generous amount of grated Grana Padano cheese.

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Make Vegetables Taste Good

1. Use seasoning

  • Salt and pepper vegetables as they cook. Add herbs.

2. Use olive oil

  • Fat carries flavor and provides fat soluble vitamins which tend to be lacking in vegetables.

3. Don’t boil your vegetables

  • One of the easiest ways to make vegetables taste bad is to boil them. Boiling is also problematic because your vitamins end up down the drain.

4. Roast, saute or stir fry

  • Unlike boiling,  dry heat methods of cooking help add caramelized flavors to your vegetables and remove excess moisture.

5. Use good quality vegetables

  • Buy what is in season and, if possible, locally grown.

6. Use tasty condiments and garnishes

  • Add condiments to make vegetables more palatable, such as chili powder or hot sauce, honey or agave, soy sauce, lemon or orange juice, Parmesan cheese, toasted breadcrumbs, bacon, pesto, tahini sauce, yogurt sauce, spices, fruit, mustard sauce, toasted nuts or salsa.

Try some of the recipes below that are easily managed on a weeknight and offer lots of flavor.

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Carrot and Sweet Potato Bake

8 Servings

Ingredients

  • 1 pound carrots, peeled and cut into 1 inch chunks
  • 3 sweet potatoes, peeled and cut into 1 inch chunks
  • 1/2 cup dried cranberries
  • 1/2 cup chopped walnuts
  • 1/3 cup orange juice
  • 2 tablespoons honey
  • 2 tablespoons lemon juice
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon salt

Directions

Preheat the oven to 350°F. Spray a 2-quart baking dish with nonstick cooking spray.

Add the carrots and sweet potatoes to the baking dish. Bake for 15 minutes.

Stir together cranberries, walnuts, orange juice, honey, lemon juice, cinnamon and salt.

Drizzle over the partially cooked carrots and sweet potatoes. Gently stir until evenly coated.

Cover with foil. Bake 30 minutes, basting with the pan juices halfway through cooking.

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Roasted Cauliflower Florets

Ingredients

  • 1 medium cauliflower (about 2-1/2 pounds), cut into florets about 1-1/2″ wide*
  • 3 tablespoons extra virgin olive oil
  • 3/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup freshly grated Pecorino Romano cheese
  • 1/4 cup fresh chopped parsley

Directions

Preheat the oven to 475 degrees F.

Place cauliflower florets into a Ziploc gallon bag, add olive oil, salt and pepper. Shake to coat well and pour out onto a rimmed baking sheet.

Cover tightly with aluminum foil and bake for 10 minutes.

Remove foil and continue roasting another 10 minutes until florets are golden on one side. Carefully turn the florets over, sprinkle with cheese and roast an additional 10 minutes or until golden all over.

Transfer to a serving bowl and sprinkle with parsley.

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Broccoli with Sun-Dried Tomatoes and Pine Nuts

4 servings

Ingredients

  • 1 1/2 lbs fresh broccoli, trimmed and cut into florets
  • ¼ cup toasted pine nuts (pignoli)
  • 2 teaspoons champagne vinegar
  • 2 tablespoons extra virgin olive oil
  • 1/2 cup sun-dried tomatoes packed in oil, drained and thinly sliced
  • Kosher salt and freshly ground black pepper, to taste

Directions

Bring 1″ of water to a boil over high heat in a 4-quart saucepan. Place a small rack or steaming basket in the bottom of the pot.

Place broccoli on the rack in the saucepan; cover and steam over medium-high heat until bright green, about 3 minutes.

Using tongs, transfer broccoli to a serving bowl. Add pine nuts, vinegar, oil, tomatoes, salt and pepper and toss to combine.

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Braised Cabbage 

Serves 6 -8

Ingredients

  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 8 cups shredded savoy cabbage (about 1 normal-sized head)
  • 1 onion chopped
  • 1 tablespoon packed brown sugar
  • 4 garlic cloves, minced
  • 1 cup chicken broth
  • 1 teaspoon dried thyme
  • Salt
  • Fresh ground black pepper

Directions

In a large skillet, heat butter and oil over medium heat; add onion, cabbage, garlic and brown sugar to the pan.

Sauté until the cabbage is limp, about 5 minutes.

Add the broth and thyme. Reduce heat to medium-low and cover the pan.

Cook, stirring a few times, for approximately 20 minutes.

Add salt and pepper to taste and serve.

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Sautéed Kale with Cannellini Beans

Serves 4

Ingredients

  • 1/4 cup extra-virgin olive oil
  • 3 garlic cloves, thinly sliced
  • 1/4 teaspoon crushed red pepper flakes (chili)
  • 1 large bunch kale (about 1 pound), stems removed, leaves cut into 1-inch strips
  • 1 cup vegetable broth or low-salt chicken broth
  • 1 (15-ounce) can cannellini (white kidney beans), rinsed and drained
  • 1 teaspoon sherry wine vinegar

Directions

Heat the oil in a large, nonstick skillet over medium heat. Add garlic and crushed pepper; stir until garlic is pale golden, about 1 minute.

Add kale by large handfuls; stir just until beginning to wilt before adding more, tossing with tongs to coat with the oil.

Add broth, cover and simmer until the greens are tender. Add beans; simmer uncovered until the beans are heated through and liquid is almost absorbed, about 2 minutes.

Stir in sherry vinegar. Season with salt and pepper and serve.


charmcityoriginals.tumblr.com

charmcityoriginals.tumblr.com

The key to motivation in the morning is to get out of a same-old-foods rut and kick-start the day with new, creative ideas. Taking just a few minutes to have something to eat can really make a difference to your day. You can incorporate a healthy breakfast into your everyday routine. Here are some ideas to get you started.

breakfast1

Mediterranean Breakfast Sandwich

4 servings

Ingredients

  • 4 multi-grain sandwich thins
  • 4 teaspoons olive oil
  • 1 tablespoon snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
  • 4 eggs
  • 2 cups fresh baby spinach leaves
  • 1 medium tomato, cut into 8 thin slices
  • 4 tablespoons feta cheese
  • 1/8 teaspoon kosher salt
  • Freshly ground black pepper

Directions

Preheat the oven to 375 degrees F.

Split sandwich thins; brush cut sides with 2 teaspoons of the olive oil. Place on baking sheet; toast in oven about 5 minutes or until edges are light brown and crisp.

Meanwhile, in a large skillet heat the remaining 2 teaspoons olive oil and the rosemary over medium-high heat. Break eggs, one at a time, into the skillet.

Cook about 1 minute or until whites are set but yolks are still runny. Break yolks with a spatula. Turn eggs over and cook until the yolks are solid. Remove from the heat.

Place the bottom halves of the toasted sandwich thins on four serving plates. Divide spinach among sandwich thins. Top each with two of the tomato slices, an egg and 1 tablespoon of the feta cheese. Sprinkle with salt and pepper. Top with the remaining sandwich thin halves. Serve or wrap in foil for a to-go sandwich.

breakfast4

Homemade Oat Squares

Serve the oat squares in cereal bowls with low-fat milk.

6 servings

Ingredients

  • 1 ½ cups old-fashioned rolled oats (not quick cooking)
  • 1/4 cup oat bran
  • 1/4 cup whole wheat flour
  • 1/4 cup packed brown sugar
  • 3 tablespoons almond butter
  • 2 tablespoons water
  • 1 tablespoon honey
  • 1/8 teaspoon baking soda
  • 1/8 teaspoon salt
  • Nonstick cooking spray

Directions

Preheat the oven to 325 degrees F.

Place oats in a food processor. Cover and process until finely ground.

Add oat bran, flour, brown sugar, almond butter, the water, honey, baking soda and salt.

Cover and process until combined.

Coat a 9 x 9 x 2-inch baking pan with cooking spray.

Press oat mixture firmly into the prepared baking pan. Cut mixture into one-inch squares with a sharp knife.

Bake about 30 minutes or until golden.

Turn off the oven; let oat squares dry in the oven with the door closed for 30 minutes.

Remove squares from the pan; break apart. Cool completely.

Store in an airtight container for up to 1 week.

breakfast2

Breakfast Pitas

2 servings

Ingredients

  • 2 teaspoons olive oil
  • ½ cup sliced fresh mushrooms
  • ½ cup chopped green bell pepper
  • 3 ounces diced mozzarella cheese (about 1/2 cup)
  • 1 green onion thinly sliced
  • 1 clove garlic, minced
  • 1/8 teaspoon ground black pepper
  • 2 whole wheat pita breads
  • 1 cup fresh chopped Roma tomatoes
  • Grated Parmesan cheese for topping

Directions

Preheat oven to 375 degrees F.

In a medium skillet, heat oil. Add mushrooms and bell pepper; cook for 5 minutes or until tender, stirring occasionally. Stir in green onion, garlic and black pepper. Divide mixture in half.

Place pitas on a parchment or foil covered baking sheet. Top each with the mushroom mixture. Sprinkle with the mozzarella cheese and tomato.

Bake for 8 to 10 minutes or until heated through and cheese is melted. Sprinkle with Parmesan cheese and serve.

breakfast3

Omelet Wraps

4 servings

Ingredients

  • 2 slices regular bacon or turkey bacon
  • Nonstick cooking spray
  • 1 teaspoon olive oil
  • 1/3 cup chopped red bell pepper
  • 1/4 cup sliced green onions (2)
  • 2 cups coarsely chopped, stemmed fresh kale or spinach leaves
  • 5 eggs, lightly beaten
  • 1/2 cup low-fat cottage cheese
  • 1/2 teaspoon dried Italian seasoning, crushed
  • 1/4 teaspoon freshly ground black pepper
  • Four 10 inch high-fiber whole grain flour tortillas, warmed

Directions

Coat a large skillet with cooking spray. Cook bacon in the skillet until crisp. Remove to a paper towel, cool and chop; set aside.

Heat the oil in the same skillet over medium heat. Add peppers and green onions; cook about 2 minutes or until tender, stirring occasionally.

Add kale or spinach; cook and stir for 2 to 3 minutes more or until the kale begins to wilt.

In a medium bowl combine eggs, cottage cheese, Italian seasoning, black pepper and chopped bacon. Pour egg mixture over the vegetables in skillet.

Cook over medium heat. As mixture sets, run a spatula around the edges of skillet, lifting egg mixture so the uncooked portion flows underneath. Continue cooking and lifting edges just until the egg mixture is set.

Slide egg mixture from the skillet onto a cutting board; cut into quarters.

For each wrap, place one egg portion in the center of a tortilla. Fold in opposite sides; roll up. If desired, secure with wooden skewers or wrap in foil for a to-go breakfast.

breakfast5

Breakfast Fruit Parfaits

Prepare the granola in advance, so it is available for a quick breakfast assembly.

8 servings

Ingredients

  • Nonstick cooking spray
  • 4 cups regular rolled oats (not quick cooking)
  • 1/3 cup shredded coconut
  • 1/2 cup toasted unsalted nuts of your choice (I like sliced almonds)
  • 1/4 cup honey
  • 3 tablespoons vegetable oil
  • 2 tablespoons packed brown sugar
  • 2 ½ cups cubed seasonal fruits, (in winter, use mangoes, kiwifruit, papayas, bananas and/or pineapple)
  • 2 cups lime, coconut or a favorite desired flavor of Greek yogurt
  • Additional nuts and coconut to sprinkle on the top

Directions

For granola:

Preheat the oven to 350 degrees F.

Lightly coat a 15 x 10 x 1-inch baking pan with cooking spray; set aside.

In a medium bowl combine oats, the 1/3 cup coconut and the nuts.

In a small bowl combine honey, oil and brown sugar. Drizzle honey mixture over the oat mixture. Stir until the oats are coated. Spread evenly in the prepared pan.

Bake for 20 to 25 minutes or until lightly browned, stirring twice. Line a large baking sheet with foil or parchment paper. Spread the baked granola onto prepared baking sheet and cool.

Store in an airtight container at room temperature for up to 1 week.

To make parfaits:

Place about 2 tablespoons of the cubed fruit in each of eight 6 to 8 ounce glasses. Add 2 tablespoons of yogurt to each glass. Add 1 tablespoon of the granola to each glass. Repeat layers, but do not stir. If desired, top with additional coconut and nuts. Serve immediately or cover and chill for up to 4 hours.

PEACH BREAKFAST PARFAITS:

Prepare granola as directed, except stir 1 teaspoon ground cinnamon into the honey mixture. Assemble parfaits as directed, except substitute chopped, peeled peaches and use peach or honey-flavored Greek yogurt.

BERRY CHEESE PARFAITS:

Prepare granola as directed. For parfaits, substitute 1 1/2 cups mixed fresh berries (such as blueberries, raspberries, blackberries or sliced strawberries) and omit the yogurt. In a medium mixing bowl place 12 ounces reduced fat cream cheese, at room temperature, 3 tablespoons honey and 1 tablespoon freshly squeezed lemon juice. Beat with an electric mixer on medium speed until combined. Beat in 1 to 2 tablespoons milk to make a soft consistency. Assemble as directed above, substituting the cheese mixture for the yogurt. Top with sliced almonds.

CHERRY CHEESE PARFAITS:

Prepare granola as directed. For parfaits, substitute 1 1/2 cups frozen and thawed sweet cherries and omit the yogurt. In a medium mixing bowl place 12 ounces reduced fat cream cheese, at room temperature, 3 tablespoons honey and 1 tablespoon freshly squeezed orange juice. Beat with an electric mixer on medium speed until combined. Beat in 1 to 2 tablespoons milk to make a soft consistency. Assemble as directed above, substituting the cheese mixture for the yogurt. Top with sliced almonds.


pastacover

Believe it or not, it is possible to eat and cook healthy with pasta. When prepared appropriately, pasta has many positive benefits in maintaining a healthy lifestyle and it can satisfy numerous dietary needs. Pasta is a great vehicle for enjoying other healthy foods that improve your diet as well, such as healthy proteins and vegetables.

The most important thing to remember about pasta is that when you prepare it at home, you have complete control over making sure it was cooked in a healthy manner.

Some tips on how to keep your pasta recipes healthy:

Pay Attention to Portions

First, we nearly always cook too much pasta. The USDA recommends 2 ounces of dry pasta per person, which works out to about 1 cup of cooked pasta per person.

Add Healthy Ingredients

Add sautéed  broccoli, peppers, spinach or sweet onions to your plain cooked pasta and mix in a tablespoon of olive oil for a delicious side dish with your meal. Add garlic, herbs and grated Parmesan cheese for flavor.

Always Use Olive Oil

Avoid saturating the pasta in rich, thick and high-calories fats. This is obvious for Italians, but always try to use olive oil, an unsaturated fat, which assists with the absorption of vitamins.

Choose Lean Proteins

Add drained and rinsed beans, such as cannellini beans or chickpeas, along with the sauce. Other healthy protein options include lean pork loin, grass-fed beef, fish, ground turkey and chicken or lean turkey sausage.

pasta1

Spicy Puttanesca

6-8 servings

Ingredients

  • 1 tablespoon extra-virgin olive oil, plus more for drizzling
  • 3 ounces green olives, such as Castelvetrano (Italian green olives), pitted and chopped (1/2 cup) plus extra for garnishing
  • 1 tablespoon plus 1 teaspoon drained capers, chopped
  • One 2-ounce can anchovy fillets in oil, drained and chopped
  • 1 jalapeño pepper, seeded and minced
  • 2 garlic cloves, thinly sliced
  • 1/2 cup oil-packed sun-dried tomatoes, drained and chopped
  • 1/2 cup canned crushed Italian tomatoes
  • 1/4 cup sliced almonds
  • 1 cup dry white wine
  • 1 pound spaghetti
  • 1/4 cup chopped flat-leaf parsley
  • 1/4 cup torn basil leaves
  • 1/2 teaspoon finely grated lemon zest
  • 1 tablespoon freshly squeezed lemon juice

Directions

In a large pot, heat the olive oil. Add the olives, capers, anchovies, jalapeno and garlic and cook over moderately high heat until sizzling. Add the sun-dried tomatoes, crushed tomatoes and the almonds and cook for 1 minute. Add the wine and cook until reduced by half, about 7 minutes.

In a large pot of salted boiling water, cook the pasta for 5 minutes. Drain, reserving 3 cups of the pasta cooking water.

Add the spaghetti and the reserved cooking water to the sauce in the skillet and cook until the pasta is al dente. Stir in the parsley, basil, lemon zest and lemon juice and serve in bowls with a drizzle of olive oil. Garnish with additional olives, if desired.

pasta3

Linguine with Scallops

6 servings

Ingredients

  • 1/4 cup pine nuts
  • 3/4 pound linguine
  • 2 tablespoons olive oil
  • 1 1/2 pounds sea scallops
  • Salt
  • 1/2 cup drained oil-packed sun-dried tomatoes, cut into 1/4-inch pieces
  • 6 cloves garlic, minced
  • 6 tablespoons chopped fresh parsley
  • 1/2 teaspoon dried red-pepper (chili) flakes

Directions

Toast the pine nuts in a large dry skillet until golden brown. Remove from the skillet and set aside.

Heat 1 tablespoon of the oil in the same skillet over moderately high heat until very hot. Season the scallops with 1/4 teaspoon salt and put them in the skillet.

Sear until brown on the bottom, 1 to 2 minutes. Turn and sear until brown on the other side, 1 to 2 minutes longer. Remove the scallops to a bowl and cut them into quarters.

In the same pan, heat the remaining oil over moderate heat. Add the tomatoes, garlic, 2 tablespoons of the parsley, the red-pepper flakes and 1/4 teaspoon salt. Cook, stirring, for 1 minute.

Remove the skillet from the heat and stir in the scallops and the pine nuts.

In a large pot of boiling, salted water, cook the linguine until al dente, about 12 minutes. Drain the pasta.

Add the pasta to the skillet with the remaining 4 tablespoons of parsley. Toss well and serve.

pasta2

Rigatoni with Red Peppers and Spinach

6 servings

Ingredients

  • 12 oz rigatoni pasta
  • 1 tablespoon extra virgin olive oil
  • 1 large red onion, coarsely chopped
  • 2 medium red bell peppers, seeded and sliced into 1/2-inch strips
  • 1 cup cherry tomatoes, halved
  • Salt and freshly ground black pepper
  • 10 oz fresh spinach leaves
  • 1/2 cup Parmesan cheese, divided
  • 1/2 cup coarsely chopped fresh basil

Directions

Cook rigatoni according to package directions for al dente. Drain pasta, reserving 1/2 cup of the pasta cooking water. Return pasta to the pot to keep warm.

While the pasta cooks, heat the oil in a skillet over high heat. Stir in onion, peppers and tomatoes. Add salt and pepper, to taste. Sauté, stirring occasionally.

After 5 minutes, add spinach and continue to sauté until the vegetables are tender and the spinach is wilted, about 5 more minutes.

Add vegetables, reserved pasta water and 1/4 cup of Parmesan cheese to the cooked pasta and gently toss to combine.

Place in a serving bowl and top with basil and remaining Parmesan cheese.

pasta4

Spaghetti with Cauliflower and Capers

6-8 servings

Ingredients

  • 2 tablespoons olive oil
  • ½ cup soft bread crumbs
  • 3 cloves garlic, minced
  • ½ cup grated Parmesan cheese
  • 1 teaspoon finely shredded lemon peel
  • ½ cup chopped onion
  • ½ teaspoon salt
  • 1 teaspoon snipped fresh thyme or 1/2 teaspoon dried thyme, crushed, plus extra for garnish
  • One 1 1/2 pound head cauliflower, cut into 1-inch florets (5 to 6 cups)
  • 3 cups reduced-sodium chicken broth
  • 2 tablespoons capers, rinsed and drained
  • 1/3 cup lemon juice
  • 1/4 teaspoon ground black pepper
  • 1 pound spaghetti

Directions

Bring a 5- to 6-quart pot of salted water to boiling. Cook spaghetti according to package directions, except cook for 2 minutes less than the time given on the package for al dente. Drain spaghetti and return to the large pot.

In a large skillet heat 1 tablespoon of the oil over medium-low heat. Add breadcrumbs to the hot oil; cook about 3 minutes or until crumbs are crisp and golden brown, stirring frequently. Stir in 1 clove of the minced garlic; cook and stir until garlic is tender. Transfer mixture to a small bowl. Stir in 1/4 cup of the Parmesan cheese and the lemon peel and set aside.

In the same large skillet heat the remaining the oil over medium-high heat. Add onion and salt; cook about 3 minutes or until the onion is tender, stirring occasionally. Stir in 1 teaspoon thyme and the remaining 2 cloves minced garlic; cook and stir for 30 seconds. Add cauliflower, broth and capers; cover and cook about 10 minutes or until cauliflower is tender. Stir in lemon juice and pepper.

Add cauliflower mixture to the cooked spaghetti. Cook about 5 minutes more or until spaghetti is al dente. Divide spaghetti mixture among six shallow serving bowls. Sprinkle with the bread crumb mixture and the remaining 1/4 cup Parmesan cheese. Garnish with additional snipped fresh thyme.

pasta5

Chicken, Green Beans and Pesto Pasta

6-8 servings

Ingredients

  • 4 chicken breasts
  • Flour for dredging
  • 2 tablespoons olive oil
  • 1/2 cup dry white wine
  • 1/2 cup low sodium chicken stock
  • 1 pound of penne pasta
  • 8 oz thin green beans, ends trimmed
  • 1/2 cup of homemade or good quality prepared pesto
  • Salt and freshly ground pepper
  • Grated Parmesan cheese

Directions

Trim fat from the chicken breasts. If very thick, slice in half lengthwise to create two thin cutlets. Season with salt and pepper. Dredge the chicken in the flour.

In a large saute pan, heat the olive oil over medium high heat until melted.  Add in the chicken and sauté until browned on each side and almost cooked through – about 3 minutes per side. Place chicken on a cutting board and slice into one inch pieces and set aside.

Add the white wine to the pan and simmer for a few minutes to deglaze. Lower the heat. Add in the stock and simmer for a few minutes.  Add salt and pepper to taste. Return the chicken and any juices to the pan and allow to simmer until cooked through.

Bring salted water to a boil in a large pasta pot. Add pasta and cook according to package directions until al dente. Add the green beans to the pasta pan for the final 6 minutes of cooking time.

Reserve 1 cup of the pasta cooking water and drain pasta and green beans.

Add pasta and green beans to the skillet with the chicken. Reserve 1/4 cup of the pesto and add the remaining to the pasta. Stir to incorporate. If dry, add in as much pasta water as needed.

Arrange the pasta on a warmed serving plate and dot with the reserved pesto. Sprinkle with parmesan cheese.


Italian village with mountains in the background

The province of Catanzaro is one of the four provinces in the region of Calabria in southern Italy.  Catanzaro occupies both sides of the Calabrian Apennines and in the central part of the province is the isthmus of Catanzaro, a long narrow valley connecting the north and south parts of the coastline that feature beautiful white sandy beaches. Other parts of the province are mostly mountainous with steep-sided valleys formed along short rivers. There are large numbers of lakes surrounded by dense coniferous forests. The province includes much of the Sila National Park, a wild area with rough grassland and forests of pine, oak, beech and fir. The area is a main route to Naples and is a major terminal for goods traffic.

catanzaro1

Typical cuisine is similar to the Mediterranean diet, simple, local and healthy but also characterized by strong flavors. Extra virgin olive oil is the main condiment and is rarely replaced by lard. Hot pepper, introduced by the Saracens, is a basic ingredient in most dishes and in regional salamis.

catanzarocuisine

Pasta is mostly homemade and usually served with a simple fresh basil tomato sauce or with a ragu sauce. A traditional dish prepared for religious holidays is “pasta chijna”, layers of homemade pasta (lasagne) topped with small fried meatballs, slices of hard-boiled eggs, slices of spicy salami, caciocavallo cheese and grated pecorino cheese. You will also find pasta or bread combined in minestrone along with vegetables and herbs. Legumes are also common and replace meat in many recipes. The most used are fava beans served as a puree with tripe or with peas, lentils or chickpeas and pasta.

Among the meats, the pig is undoubtedly the most used meat, especially in winter as a second course dish.  However, most pork is used to make salami. The inland villages and towns utilize goat and sheep, of which every part of the animal is used, including the animal’s entrails, which are usually cooked with tomato, hot pepper and served inside pita bread, called “morzeddu” (the small bite).

catanzaro2

Along the coast fresh fish is cooked in different ways. Swordfish is usually grilled and served with a sauce called “salmoriglio” made with extra virgin olive oil, vinegar or lemon, garlic and spices. Tuna is topped with “ la cipolla” (onions), the famous red sweet onions of Tropea. Dried codfish is soaked before cooking and baby fish called “neonata ” are used to make small fritters.

Calabria is a region that produces a great variety of cheeses made with cow, sheep and goat milk. Caciocavallo cheese produced  in the Sila mountains and awarded  the DOP quality brand (protected origin designation); scamorza cheese; provola cheese and the “butirro” which is a caciocavallo with butter inside are among the most well-known cheeses. Cheeses most often made with sheep milk are fresh ricotta cheese and pecorino cheese,

The vegetables that  are commonly served are eggplant, parmigiana style or as balls; fried pumpkin and zucchini; pumpkin stem fritters; potatoes and green peppers; boiled wild vegetables (chicory, asparagus), mushrooms and dried tomatoes that can be stored in oil.

Clementines of Calabria IGP, chestnuts, figs covered with chocolate or spices are common fruits.

Typical regional sweets that are usually linked to specific days and holidays, are mostly made with ricotta sweetened with honey and flavored either by a figs or dried fruit or candied fruit. The best known are the multi-shaped “mostaccioli”, covered with honey.

catanzaroanchovies

 

Anchovies al Cetrarese

Cetraro, an important port in the Tirreno sea, where anchovies are caught in abundance.

Ingredients for 6

  • 1 ¾ lbs. (720 gr) anchovies, bones removed
  • 8 ½ oz (240 g.) stale bread
  • 3 eggs
  • 2 oz (60 gr) grated Pecorino cheese
  • 1/3 cup white wine
  • Chopped fresh wild fennel fronds
  • Salt and pepper to taste

Directions

Heat the oven to 350 degrees F.

Make a stuffing with the stale bread soaked in water and hand squeezed, wild fennel, eggs, salt, black pepper and grated Pecorino cheese.

Put anchovies in an oiled baking dish and stuff each with some of the bread mixture. Bake for 10 minutes.

Add wine and bake for another 5 minutes. Serve drizzled with the cooking juices and garnish with a handful of fennel fronds.

catanzaropasta

Bucatini Pasta with Anchovy and Bread Sauce

Ingredients for 4

  • 12 ½ oz (350 gr) Bucatini pasta
  • 2 finely chopped garlic cloves
  • 8 salt cured anchovies
  • 1 fresh chili pepper
  • 1/3 cup extra virgin olive oil
  • Oven toasted bread crumbs
  • 2 oz (60 gr) grated Pecorino cheese
  • Salt to taste

Directions

Heat the oil in a skillet and brown the garlic; add finely chopped chili pepper. Add the anchovies and breadcrumbs.

Cook the pasta in a large pan of lightly salted water. Drain when the pasta is al dente. Add the pasta to the pan with the anchovies, season with pecorino cheese and serve.

catanzaropork

Arrotolata Pork with Citrus Fruit

Ingredients for 6

  • 2 ¼ lbs (1 kg) boneless pork
  • Salt and pepper to taste
  • Fennel seeds, rosemary, pistachio nuts, parsley and 2 garlic cloves
  • Olive oil

Salsa:

  • 1 lemon
  • 1 cedro (citron/ugly looking Italian citrus fruit – use an orange in its place)
  • 1 grapefruit
  • Salt and pepper to taste, extra virgin olive oil and green onions

Directions

Preheat the oven to 400 degrees F.

Butterfly the meat and season the inside with salt and pepper. Finely chop some parsley and the garlic. Spread on the meat and add fennel seeds and pistachios to cover. Moisten with olive oil.

Roll up the meat and close with cooking string. Season the outside with salt and pepper. Place in a baking dish.

Cook for about an hour and a half. Remove from the oven and cool for a couple of hours.

For the salsa:

Squeeze the lemon and grapefruit and finely chop the cedro peel. Season with salt and mix with enough oil to make a sauce. Add finely chopped onions.

Slice the pork when cool and serve on a plate dressed with the salsa.

catanzarofish

Sea Bream Stuffed with Ricotta

Sea Bream is a popular European fish that is a mild ocean fish similar to sea bass

Ingredients for 4

  • 4 small sea beam
  • 5 ½ oz (16og) ricotta cheese
  • ¾ tablespoon (16g) honey
  • 2 tablespoons chopped almonds
  • 2 tablespoons pine nuts
  • 1 tablespoon sesame seeds
  • 1 tablespoon chopped mint
  • 2 tablespoons chopped parsley
  • 3 oz arugula
  • Salt
  • Extra virgin olive oil
  • Lemon juice
  • Ground red chilli pepper to taste
  • Mashed potatoes for serving
  • Almonds and parsley for garnish

Directions

Preheat the oven to 350 degrees F.

Remove the center bone from the fish. Lightly salt the fish.

Mix the ricotta cheese with the pine nuts, almonds, chopped mint, parsley, garlic, arugula, honey and a pinch of salt. Add enough lemon juice and oil to make a smooth filling.

Stuff each fish with some of the filling, cover the filling with foil and put the fish in an oiled baking dish.

Bake for 10 minutes.

Serve each fish on a bed of mashed potatoes. Garnish with almonds, parsley and ground chili pepper.

catanzarodessert

Aubergine and Chocolate Mousse

This is a sweet but unusual dessert.

Ingredients for 6

  • 10 ½ oz (300g) aubergine (eggplant)
  • 10 ½ oz (300g) chocolate, plus extra for serving
  • 1/1/2 oz (50g) citron
  • 2 tablespoons chopped mint
  • 2 teaspoons (10 ml) brandy
  • 1 tablespoon sultanas (raisins)
  • 1 tablespoon pine nuts
  • 1 tablespoon (10g) candied fruit
  • ¼ cup (30g) sugar
  • 2 egg whites

Directions

Peel and boil the aubergine in water along with the brandy and citron. Drain.

Beat the egg whites until stiff.

Melt the chocolate in a double boiler saucepan.

Mix the aubergine and melted chocolate together adding mint, pine nuts, candied fruit, sugar. Fold in the beaten egg whites.

Fill small pots or bowls with the mixture and cool. Serve drizzled with additional melted chocolate.

catanzaromap



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