Healthy Mediterranean Cooking at Home

Category Archives: Cream

Most major scientific organizations encourage healthy adults to adopt a style of eating like that of the Mediterranean diet for prevention of major chronic diseases. Why? Because the Mediterranean diet incorporates the basics of healthy eating — along with the addition of olive oil and a glass of red wine — and other components that characterize the traditional cooking style of countries bordering the Mediterranean Sea.  Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. Fatty fish — such as mackerel, lake trout, herring, sardines, albacore tuna and salmon — are rich sources of omega-3 fatty acids. Fish is eaten on a regular basis in the Mediterranean region. Be sure to add it to your diet on a regular basis.

Oven Baked Fish

 2 Servings


2 cod, haddock or salmon fillets, about 6 oz. each
3 tablespoons extra-virgin olive oil, divided
1 garlic clove finely grated
2 plum (Roma) tomatoes, seeded and chopped
8 green olives, sliced
2 sprigs fresh oregano sprigs
Sea salt and black pepper
1/2 cup fresh breadcrumbs


Preheat the oven to 350°F (180°C). Make the fresh bread crumbs from several slices of bread by processing in a food processor

Pat the fish dry with paper towels. Coat the bottom of a small baking dish large enough to hold the fish in a single layer with 1 tablespoon of the oil.

Place the cod in the dish. Drizzle with 1 tablespoon of the oil. Season the fish lightly with salt and pepper.

Place the tomatoes, olives, garlic and oregano leaves on top of the fish.

Combine the crumbs with the remaining 1 tablespoon of oil and use a spoon to sprinkle the bread crumbs evenly over the fish and vegetables.

Bake until the topping is golden brown and the fish is cooked about 20 minutes. Serve immediately.

Lemon Rice Pilaf

Servings:3- 4


1 tablespoon extra virgin olive oil
1 garlic clove, minced
1/2 sweet onion, finely chopped
1 1/2 cups long grain white rice (uncooked)
1 1/4 cups low-sodium chicken broth
1 cup water
½ teaspoon salt
1 large lemon to yield 1 teaspoon zest + 3 tablespoons lemon juice
4 tablespoons finely chopped parsley
Black pepper


Heat oil over medium heat in a saucepan. Add garlic and onion. Cook for 5 minutes or until tender.

Add rice, stir and cook about 2 minutes. Add broth, salt, and water. Place lid on, bring to a simmer then turn the heat down to low.

Cook for 12 minutes or until the water is evaporated. Remove the saucepan from stove and rest for 10 minutes with the lid on.

Remove the lid. Add the lemon zest, lemon juice, parsley and black pepper to taste. Stir well and serve.

Creamy Spinach

2 servings


1 tablespoon butter
1 small shallot. finely diced
1 clove garlic, minced
1 (10 oz) package frozen chopped spinach, thawed and drained or equivalent fresh
1-ounce cream cheese
1/4 cup heavy cream
2 tablespoons grated Parmesan cheese
Salt and pepper


Saute the garlic and shallot in the butter in a medium saucepan. Mix in the spinach and cook on low heat, covered about 5 minutes. Remove to a bowl and keep warm.

Add the cream cheese, heavy cream, and parmesan cheese to the saucepan. Cook on medium heat until the cream cheese is melted. Whisk until smooth.

Add salt and pepper to taste. Add the spinach mixture and mix well. Reheat over low until the spinach is hot. Serve immediately.


There was a time when seafood stews and chowders were the food of the poor. Fishermen would make a stew out of leftover bits of seafood, tails or heads. Seafood, today, can be quite expensive. To keep the cost down buy local varieties of seafood and those that are on sale. Combining easy to find fish fillets with small amounts of shrimp or clams creates a rich blend of flavor without costing too much money. Adding an assortment of fresh vegetables, simple herbs and seasonings can make endless combinations for seafood soups or stews. If you have fish stock, then use it in place of the chicken broth. I rarely have it and I like the taste of chicken broth in the recipe. Some cooks use bottled clam broth, but I find that on the salty side. The vinegar helps to perk up all the flavors in the stew.

This stew creates a hearty meal that can be prepared in advance of the dinner hour. A salad and toasted crostini slices can be good sides, if you think you need them. You can use this recipe as a basic model in which to add seafood and seasonal vegetables that you like to use. Give it a try for a dinner out of the ordinary.

Seafood Stew


3 tablespoons butter, divided
1 garlic clove, minced
1 large shallot, diced
1/2 cup chopped onion
1 cup chopped celery
1 thin carrot, diced
1/2 cup diced red bell pepper
2 cups cauliflower, cut into small florets
½ cup diced rutabaga (or potato)
2 cups homemade or store-bought low-sodium chicken broth
1 teaspoon seafood (Old Bay) seasoning
1/2 teaspoon dried thyme
1/4 teaspoon freshly ground black pepper
1/2 teaspoon salt
1/2 teaspoon crushed red pepper flakes (chili)
2 tablespoons apple cider vinegar
1 large plum tomato, seeded and diced
3 lbs firm boneless fish fillets (such as halibut, cod, red snapper, sea bass, grouper), cut into small cubes
8 oz medium shrimp, shelled, deveined and tails removed
1 cup heavy cream
1/4 cup minced fresh parsley


In a large saucepan over medium heat, melt 2 tablespoon butter. Add the onion, shallot and garlic. Saute for a minute or two and them add the carrot, celery and bell pepper. Cook until the vegetables are tender, 3-4 minutes. Add the rutabaga and cauliflower. Stir into the vegetables. Pour in the chicken broth and bring to a simmer. Cover the pan and cook the vegetables until the rutabaga and cauliflower are tender. Remove the cover and add the: salt, pepper, chili flakes, seafood seasoning, thyme, tomato and vinegar. Sir well.

Add the cream, fish cubes and shrimp. Cook stirring the mixture gently for 4-5 minutes or until the fish and shrimp are cooked. Add the parsley and remaining tablespoon butter, heating until the butter is incorporated. Serve in large individual pasta bowls.

My market had chicken cutlets on sale this week, so I took advantage of this sale. Several went into the freezer and dinner that night would be chicken cutlets. I wanted to make something a little different this time and decided on making some type of stuffing. Being economical, I looked to see what was hanging out in the refrigerator and found several slices of prosciutto and a package of Italian Fontina cheese. So that is how my Italian Codon Bleu happened. My husband liked it so much better than the ham and cheese version. Give it a try. You can substitute cooked pasta for the zucchini noodles if you like, but we are trying to each a few less carbs these days and zucchini is a great substitute. Give these recipes a try.

Italian Chicken “Cordon Bleu”

2 servings


Two 5 oz boneless chicken cutlets
4 slices prosciutto
2 slices Italian Fontina cheese, cut to fit the width of the chicken
1/2 teaspoon dried marjoram, divided
1/2 teaspoon coarse black pepper, divided
2 thin pats of butter


Place the cutlets between pieces of plastic wrap and pound lightly to even out their thickness.

Fit one slice of prosciutto over each cutlet. follow with a slice of cheese and then another slice of prosciutto on each cutlet.

Sprinkle each with 1/4 teaspoon marjoram and black pepper.

Roll the shirt sides in over the edges of the prosciutto and roll up the cutlets from the long side. Secure the rolls with several pieces of kitchen string.

Place the rolls in a small baking dish and place a thin pat of butter on top of each roll.

Bake in a preheated 375 degree F oven for 20 minutes or until the chicken registers 160 degree F on an instant read thermometer.

Serve the chicken rolls on top of the creamy zoodles or cooked pasta.

“Zoodles” In Garlic Butter Cream Sauce

2 servings


2 cloves garlic, minced
1/4 teaspoon red pepper flakes
1/4 teaspoon sea salt
4 tablespoons salted butter
1/4 cup heavy cream
2 tablespoons chopped parsley or basil
2 small thin zucchini or use cooked pasta


Spiralize the zucchini and place the zoodles on a paper towels to dry a bit.

In a medium skillet, heat the butter and garlic. Add the red pepper and salt. Cook until the garlic softens.

Add the heavy cream, whisk to combine. Once the cream is hot, add the zucchini and stir for several minutes to coat the zoodles in sauce and get them hot.

Add the parsley and remove from the heat.

Lemon Roasted Asparagus

This recipe makes 3-4 servings. I like to make extra because the leftover cooked asparagus are delicious in an omelet the next day.


1 lb asparagus
2 tablespoons olive oil
1/2 teaspoon lemon flavored sea salt
1/4 teaspoon coarse black pepper
1 teaspoon lemon zest


Trim the woody ends from the asparagus spears and place them in a baking dish. Pour the olive oil over the asparagus and sprinkle with the salt and pepper.

Bake the asparagus with the chicken rolls. they will both be ready about the same time.

Remove the baking dish from the oven and sprinkle the asparagus with lemon zest. Serve with chicken rolls.

Fish tacos are a favorite meal in our house. Just about any type of fish works in this recipe. I added the bell pepper topping because I think it helps make a tastier dish along with the Chipotle sauce.

Crispy Fish and Mini Bell Pepper Tacos

4 servings


1 pound fish fillets
1/2 cup heavy cream
1 large egg
1 teaspoon taco seasoning
1 cup all-purpose flour, low-carb flour or gluten-free flour
4 tablespoons vegetable oil, divided
1 cup sliced miniature sweet bell peppers
Tortillas (regular, low-carb or gluten-free), crispy or soft, see below
Chipotle Sour Cream, see recipe below and shredded lettuce or shredded cabbage


Pat the fish dry with paper towels. Cut the fish into two-inch pieces.

In a shallow dish, whisk together the cream, egg and taco seasoning. Place the flour in another shallow dish.

Dip the fish in the cream mixture and then into the flour. Repeat to coat the fish again in cream and flour. Place the breaded fish on wax paper or parchment.

Heat 3 tablespoons of the oil in a large heavy skillet over medium-high heat.

Add fish to the hot oil (working in batches, if necessary).

Cook for 3 to 5 minutes on each side or until golden. Drain on paper towels.

Drain the oil from skillet; wipe clean with a paper towel.

Add the remaining tablespoon of oil and the peppers to the skillet. Season with salt and pepper. Cook 2 minutes or until crisp tender.

Serve the fish with peppers, shredded lettuce and Chipotle Sour Cream in tortillas.

For crispy tacos:

Preheat the oven to 425 degrees F and drape the tortillas over the bars of the oven grill racks until they are crispy, about 5 minutes.

For soft tacos:

Heat the tortillas in the microwave for 30 seconds.

Chipotle Sour Cream


1/2 cup sour cream
1 teaspoon lemon juice
1 canned chipotle pepper in adobo sauce, minced
2 tablespoons adobo sauce from the can
Pinch of kosher salt


Stir together the sour cream, lemon juice, chipotle pepper and adobo sauce and mix well. Season to taste with salt; refrigerate until ready to serve.

Tomato, Cucumber and Avocado Salad


2 avocados
2 tomatoes, cored and diced
1 cucumber, peeled, seeded and diced
1/2 cup finely diced red onion
1 jalapeno pepper, seeded and minced
1/4 cup loosely packed chopped cilantro
1 tablespoon lemon juice
2 tablespoons olive oil
Kosher salt and freshly ground black pepper


Cut each avocado in half lengthwise and remove the pit. Carefully scoop the flesh from the shell and dice it.

Toss the diced avocado with the tomato, cucumber, onion, jalapeno, cilantro, oil and lemon juice. Stir to mix and season to taste with salt and pepper.


Are any of you old enough to remember Chicken a la King, Tuna Noodle Casserole, Tunnel of Fudge Cake or Beef Wellington? All popular recipes from the past. I thought I would have a little fun this week and cook up some of these old timers.

Holiday Cheese Balls

The cheese ball is an American party food classic that takes you back to the 1960’s.  A cheese ball is the kind of thing you can easily adapt by using your favorite cheeses, herbs and seasonings. Here is the classic recipe.


8 ounces cream cheese, softened
8 ounces sharp cheddar cheese, shredded
1 finely chopped green onion
1 teaspoon (Tabasco) hot sauce
1 tablespoon Worcestershire sauce
1 tablespoon lemon juice
1/4 roasted and chopped pecans
2 tablespoons chopped parsley
A few dashes paprika


With a hand beater, combine the cream cheese with the next 5 ingredients ( lemon juice) in a mixing bowl until thoroughly combined.

Refrigerate the mixture overnight. The next day, stir together nuts, parsley and paprika in a large bowl.

Shape the cheese mixture into two balls and roll each in the nut blend to coat completely.

Serve at room temperature with crackers.

Old Fashioned Creamy Tomato Soup

Yes, before the canned version. Don’t forget to have it with a grilled cheese sandwich.


1/4 cup salted butter
1/4 cup chopped onion
1/4 cup chopped celery
1/4 cup chopped carrot
Two 26-28 oz. containers finely chopped tomatoes (undrained)
2 cups vegetable stock
2 teaspoons honey
1/4 teaspoon baking soda
1/2 cup heavy cream
1/4 teaspoon ground black pepper


In a large saucepan, heat the butter and cook the onion, celery and carrot in the butter for 2-3 minutes. Add all the remaining ingredients except the cream.

Cover and simmer for 1 hour. Remove the pot from the heat and puree the mixture with a hand immersion blender.

Add cream and black pepper. Return the pot to very low heat and warm gently. Do not let the soup boil.

Chicken Divan

A chicken casserole dish with broccoli and cheese sauce from the 1950’s that was usually reserved for company dinners. Chicken Divan was the signature dish of  aNew York restaurant, the Divan Parisienne. In English, the word “divan” came to mean sofa, from the council chamber’s benches. The owners of the New York restaurant thought it a fitting name for this dish.

Serves 6


2 large boneless skinless chicken breast halves (about 1 lb.)
Salt and freshly ground black pepper, to taste
3 tablespoons olive oil
1 large head broccoli, stems removed and florets cut in half
5 tablespoons butter, divided
1/4 cup all-purpose flour
1 cup chicken stock
1 cup half & half
3 tablespoon sherry
1/8 teaspoon freshly grated nutmeg
1/2 cup grated Gruyère cheese
Salt & Pepper to taste


Season the chicken with salt and pepper. Heat oil in a large skillet over medium heat.

Add the chicken and cook, turning once, until golden brown and just cooked through, about 10 minutes. Transfer chicken to a plate; let cool slightly.

Cut the chicken into four equal sizes and set aside.

Place the broccoli into a large pot, cover with salted water, and bring to a boil over medium-high heat.

Reduce heat to medium-low and simmer until barely tender, 2–3 minutes. Drain and set aside.

Preheat the oven to 375°F. Rub the inside of a deep 2-quart casserole dish with 1 tablespoon of the butter; set aside.

Melt the remaining 4 tablespoons of butter in a saucepan over medium heat. Add flour and cook, stirring, for 1 minute.

Gradually pour in stock and half & half while whisking constantly. Cook until very thick, about 10 minutes.

Add salt and pepper, sherry, nutmeg, and 1⁄4 cup of the cheese; stir until cheese melts, about 1 minute. Remove cheese sauce from the heat and let cool slightly.

Arrange the broccoli in the prepared dish in a single layer and sprinkle with the remaining 1⁄4 cup cheese. Arrange chicken evenly over the top.

Pour the white sauce over the chicken. Bake until golden brown and bubbling, about 30 minutes.

Pasta With Bolognese Sauce


1 tablespoon olive oil
1 tablespoon unsalted butter
16 ounces lean ground beef
16 ounces lean ground pork
1 small onion, chopped
2 celery stalks, chopped
1 large garlic clove, minced
Two 26 oz container chopped Italian tomatoes
6 ounce can tomato paste
1/2 cup dry red wine
1 cup beef broth
1 teaspoon dried Italian seasoning
1/2 teaspoon red pepper flakes
1/4 cup heavy cream
Parmesan Cheese (Grated)
Fettuccine, cooked


Sauté the onion, celery and minced garlic in the olive oil and melted butter over medium heat in a heavy sauce pan for 2-3 minutes until softened.

Add the beef and pork and cook an additional 8 – 10 minutes until meat is lightly browned and no pink remains. add the wine and cook until reduced slightly.

Add the broth, tomatoes, tomato paste, Italian seasoning and red pepper. Allow the sauce to simmer for 60 minutes then add the cream.

Stir to incorporate and heat through an additional 2 minutes. Serve over cooked fettuccine pasta and garnish with grated Parmesan cheese.

Zucchini Ricotta Tart

Gluten-free pie crusts and pat-in-the-pan pie crusts all work well with this tart recipe.

8 servings



Pastry for a single crust, homemade or store-bought


1 tablespoon olive oil
1 medium-large zucchini, diced
1/2 teaspoon salt
¼ teaspoon black pepper
1/2 a medium fennel bulb, diced
2 scallions, diced
1 small garlic clove, minced
8 ounces ricotta cheese
3 large eggs
1/4 cup heavy (whipping) cream
1/2 cup shredded Parmesan cheese



Preheat the oven to 325 degrees F and grease a 9-inch pie pan.

Place the pastry in the prepared pan and pat firmly onto the bottom and sides of the pan. Flute the edges for a decorative crust.

Bake the pie shell for 15 minutes, until lightly golden. Remove the baked pie shell from the oven and let cool while you prepare the filling.

Do not turn off the oven.


Heat the oil in a skillet and add the fennel, scallions and garlic. Cook for 5 minutes and then add the diced zucchini.

Add the salt and pepper and cook the vegetables for another 5 minutes. Remove the skillet from the heat.

In a mixing bowl, whisk together the ricotta, eggs and cream.

Sprinkle the Parmesan cheese on the bottom of the crust and top with the sautéed vegetables. Pour the ricotta mixture over the vegetables.

Place the quiche on a parchment lined baking sheet and bake for 60 minutes, or until the center is no longer wobbly and a tester comes out clean.

Stuffed Cabbage Rolls

Makes 12 cabbage rolls.

1 head of cabbage
4 cups cooked rice or 4 cups cauliflower rice (12 oz package frozen and defrosted, works as well)
1 lb ground beef
1 teaspoon dried onion
1 teaspoon dried garlic
2 eggs
1/2 teaspoon salt
1 teaspoon Montreal spice
1 teaspoon dried Italian seasoning
1 tablespoon Worcestershire sauce
1 cup vegetable broth
3 tablespoons unsalted butter


Cut the core out of the cabbage head and remove 12 outer leaves.

Parboil the cabbage leaves in salted water for 2-3 minutes or until the leaves are slightly wilted.

Drain the leaves in a colander and them place them on a kitchen towel.

In a large mixing bowl, combine the beef, cauliflower rice, onion and garlic. Add in the seasonings and the eggs and mix together.

Use a paring knife and remove about 2 inches of the large vein on the leaves to make it easier to roll up the leaves.

Take a cabbage leaf and place it with the core side towards you. Place a heaping spoonful of the filling in the center of the cabbage.

Rolling away from you, bring the cabbage over the filling, tuck in the sides and finish the roll. Repeat with the remaining leaves.

Heat a large, deep skillet and add 3 tablespoons of butter. When the butter has melted, add the cabbage rolls and lightly brown them on all sides.

Pour broth over. Cover and simmer for 1 ½ hours. Serve with mashed potatoes of your favorite side dishes.

Having leftover baked ham is a good thing. There are so many tasty dishes to make with the leftovers. I think I like these dishes even better than the original. Here is the link for the post on baked ham.

Chicken Cordon Bleu

2 servings


2 boneless chicken breast cutlets
2 slices leftover baked ham
2 slices (2 oz) Swiss or Gruyère cheese
1 tablespoon unsalted butter, melted
1 tablespoon olive oil

Breading Mix

2 tablespoons flour
2 tablespoons almond flour
2 tablespoons grated Parmesan cheese
1 large egg
2 tablespoons milk
1/4 teaspoon salt
1/2 teaspoon black pepper


Preheat oven to 400°F.

Place each breast on a cutting board and make a horizontal slit through the thicker side, cutting almost to the opposite side.

Place a ham slice and a cheese slice in each pocket, leaving a 1/2 border. Seal chicken over the filling.

In a shallow bowl, mix the egg with the milk.

In a shallow plate, combine the flour, almond flour, Parmesan cheese, salt and pepper.

Carefully dip each piece of chicken first in the milk mixture, then in the crumb mixture to coat.

Place chicken in a baking dish coated with cooking spray.

Combine melted butter and oil, and drizzle half over the chicken; turn breasts over and drizzle with the remaining butter mixture on the other side.

Bake about 30 minutes, turning once halfway through cooking time, until lightly browned on the outside and cooked through.

This dish goes well with oven roasted asparagus.

Ham and Cheese Egg Muffins

Egg Muffins make an easy, portable, and tasty breakfast that’s packed with protein and are good-for-you.

Makes 12 egg muffins


8 large eggs
½ cup refrigerated egg substitute (Egg Beaters)
Salt and pepper to taste
1 cup cubed leftover baked ham
1 cup shredded cheddar, Italian blend or mozzarella cheese
1 cup red bell pepper, chopped
1/4 cup golden (or red) grape tomatoes, chopped
2 green onions, chopped
1/8 teaspoon cayenne powder
1/4 teaspoon garlic powder


Preheat the oven to 350 degrees F.

Whisk together the eggs, egg substitute, salt and seasonings. Stir in the ham, cheese, bell peppers, tomatoes and green onions.

Spray a standard 12 cup muffin tin with olive oil cooking spray.

Using a muffin scoop, pour the egg mixture filling into each cup filling them to the top.

Bake for about 25-30 minutes until cooked through and puffy.

Ham & Cheese Omelet

2 servings


2 tablespoons butter
3-4 slices of baked ham, cut into smaller pieces
2 slices of American, Cheddar or Swiss cheese, cut into 8 pieces
6 large eggs
1 tablespoon heavy cream
Black pepper to taste


Melt the butter over low heat in a skillet or omelet pa. Add the sliced ham and cook until hot and beginning to brown slightly.

In a mixing bowl, beat the eggs with the cream and some black pepper to taste. Pour the mixture over the ham.

Cook until the eggs begin to set. Place the slices of cheese over the eggs. Cover the pan and let cook until completely set. Uncover the pan.

Fold half of the cooked egg over the other half to form a half circle. Let cook a minute or two and then serve.


Stuffed Peppers with Ham and Cauliflower Rice

These little ham stuffed peppers are great for lunch. The recipe can be doubled and tripled. You can also use regular rice if you prefer.

2 servings


2 small bell peppers
1/2 cup cauliflower rice
1/4 medium onion, finely chopped
1 celery stalk, finely chopped
1 tablespoon butter
2 ounces shredded mild Cheddar or American cheese
1/2 cup diced baked ham
1 tablespoon minced parsley
Black pepper to taste


To prepare the cauliflower rice:

Wash and cut a head of cauliflower into small pieces.

Put the cauliflower pieces into a food processor and process it until it is in rice-size pieces.

Reserve 1/2 cup for this recipe and use the remainder for another dish.

Cook the whole peppers in 2 cups of lightly salted boiling water for 3 minutes.

Reserve 1/4 cup of the cooking liquid and then drain the peppers.

Cut the tops off the peppers and remove the seeds and white membrane. Reserve the top slice.

Preheat the oven to 375°F.

In a skillet, sauté the onion and celery in butter until tender, about 4 to 5 minutes.

Add the cooking water and shredded cheese.

Stir until blended; add ham, cauliflower rice, parsley and pepper.

Fill peppers with the ham mixture and top with the pepper lids.

Coat a small baking dish with cooking spray and place the peppers in the dish.

Bake the peppers until the stuffing is heated through, about 30 minutes.

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