Healthy Mediterranean Cooking at Home

Category Archives: bulgur

July’s dinner recipes take full advantage of all the wonderful, seasonal produce available at this time of year. Where I live, this month is just about the end of the local growing season, too hot, while many of you are just reaping the benefits of gardens begun just a few months ago. And, for me, it is also too hot to grill. What you say! Since I am fortunate to be able to grill 12 months a year, the thrill is not seasonal. Some days I do not want to deal with the heat and the hot grill. So. many of my meals on these very hot days are prepared in an air-conditioned house.

Dinner One

Garden Fresh Meatloaf

Serve with a green bean salad and fried Italian peppers, recipes below.

Ingredients

2 lbs. grass-fed, organic, lean ground beef
2 carrots, finely diced
1 celery stalk, finely diced
Half of a large green bell pepper, finely diced
1 small sweet onion, finely diced
1 clove garlic, minced
Half pint grape tomatoes, seeded and chopped
1 cup of your favorite fresh herbs, chopped
1 tablespoon olive oil
2 large eggs, beaten
¼ cup ketchup
1 cup bread crumbs
½ cup water

Directions

Heat the oil in a medium skillet. Add all the diced vegetables and garlic to the skillet and cook until tender.

Add the herbs and season with salt and pepper. Cool to room temperature.

Preheat the oven to 350 degrees F.

Place the beef in a mixing bowl. Add the cooked vegetables, beaten eggs, ketchup, water and bread crumbs.

Combine thoroughly and place in a greased 9×5 loaf pan.

Bake the meatloaf until an instant-read thermometer registers 160°F, about 60-75 minutes.

Let rest a few minutes and then unmold, slice and serve.

Green Bean Salad

4 servings

Ingredients

1 tablespoon red wine vinegar
3 tablespoons olive oil
1 clove garlic, finely minced
Kosher salt and freshly ground pepper, to taste
2 cups fresh green beans, trimmed and cut into 2 inch pieces
2 oz feta cheese, crumbled
1/4 cup finely diced red onion
1/4 teaspoon dried oregano

Directions

To make the vinaigrette:

Whisk together the vinegar, oil, garlic, salt and pepper in a serving bowl; set aside.

For the green beans:

Bring a large saucepan of lightly salted water to a boil; add the beans and cook until just tender, about 3 minutes.

Using a slotted spoon, transfer the beans to a bowl of ice water. Drain well and toss with the vinaigrette, oregano, feta and onion.

Chill before serving.

Italian Fried Peppers

Ingredients

10-12 long Italian frying peppers
Extra virgin olive oil
1 large garlic clove, sliced thin
½ teaspoon crushed fennel seed
½ teaspoon dried oregano
½ teaspoon red pepper flakes
Kosher salt and freshly ground black pepper.

Directions

Wash and dry the peppers.

Heat a large saute pan over medium to high heat and add just enough extra virgin olive oil to cover the bottom of the pan and add the garlic and red pepper flakes. Cook for about 30 seconds

Add the peppers and season with salt and pepper. Turn the peppers over a few times to coat in oil.

Add the fennel and oregano and cook for about 10 minutes until soft and beginning to brown. Can be served at room temperature.

Dinner Two

Shrimp Tacos For Two

Serve this entrée with a cucumber salad. Recipe below.

Ingredients

1 tablespoons olive oil
1 small clove garlic grated
2 teaspoons fresh lime juice
1/4 teaspoon ground cumin
1/4 teaspoon hot smoked paprika
1/4 teaspoon ground red pepper (cayenne)
1/2 pound medium shrimp, peeled, tails removed and deveined
4 corn tortillas
Homemade Tomato Salsa, recipe link
Shredded Garden Leaf lettuce
Shredded cheddar or Mexican cheese

Directions

Combine olive oil, lime juice, cumin, paprika, garlic and red pepper in a zip-top plastic bag, add the shrimp and seal. Set aside for 15 minutes.

Remove shrimp from the bag; discard marinade. Heat a grill pan over medium-high heat.

Arrange the shrimp on the pan and grill 2 minutes on each side.

Preheat the oven to 375 degrees F. Lightly coat 4 corn tortillas with olive oil cooking spray and place them in a metal taco holder.

Place the holder in the oven and heat the tortillas until just beginning to get crispy, about 10 minutes.

Remove the holder from the oven and fill each shell with shrimp, tomato salsa, cheese and shredded lettuce.

Cucumber Salad with Ranch Dressing

Ingredients

1 large cucumber, peeled, halved lengthwise, seeded, sliced into 1/4″-thick half-moons
1 teaspoon kosher salt
1 small sweet onion sliced into thin rounds and halved
¼ cup ranch dressing (recipe link here)

Chopped fresh dill, optional for garnish

Directions

Place cucumber slices in a colander; sprinkle with salt, tossing to coat. Let stand for 15 minutes, then rinse and pat dry with paper towels.

Alternate the cucumber and onion slices on a serving plate. Drizzle with the ranch dressing, garnish with dill, if using, and serve.

Dinner Three

Mediterranean Chicken

This is a great one pot meal. If you do not have access to fresh cherry peppers, you can use the jarred version instead.

Ingredients

3 tablespoons olive oil
1 lb potatoes, peeled and quartered
All-Purpose flour, Kosher salt and black pepper
4 cloves garlic
4 chicken thighs, skin removed
½ cup dry white wine
A dozen fresh sweet red cherry peppers, halved and seeded
1 package frozen artichoke hearts, defrosted
2 tablespoons fresh oregano

1/2 teaspoon red chile flakes, optional

Directions

Heat 2 tablespoons of the olive oil in a large, deep skillet over medium-high heat.

Add the potatoes and 1/4 teaspoon each salt and pepper, and cook, stirring occasionally, until lightly brown, 8 to 10 minutes.

Add the garlic and cook for 1 minute. Remove the potatoes to a bowl and set aside.

Heat the remaining oil in the same skillet over medium-high heat.

Season the chicken with a 1/2 teaspoon salt and 1/4 teaspoon pepper and dredge in flour, shaking off any excess.

Cook until browned, about 3 minutes per side.

Return the potatoes to the skillet.

Add the wine, artichoke hearts, red chile flakes, if using, and cherry peppers.

Simmer, covered, until the chicken is cooked through and the potatoes are tender, about 25-30 minutes. Stir in the oregano and serve.

Dinner Four

Grilled Greek Salmon

Serve with a Tabbouleh Salad (click here for recipe link), Tzatziki Sauce and Pita Bread or Chips.

Sumac is a middle eastern spice that’s tangy and a little tart. If you don’t have it, use more lemon zest instead.

4 servings

Ingredients

1 1/2 lbs fresh salmon fillets, cut into 4 equal pieces
2 tablespoons olive oil
1 teaspoon lemon zest
2 tablespoons lemon juice (about 1 large lemon)
2 cloves of garlic, grated
1 teaspoon salt
1/2 teaspoon dried dill
1/2 teaspoon dried oregano
1/2 teaspoon crushed red pepper
1/2 teaspoon sumac
Tzatziki Sauce, recipe below

Directions

Mix together the olive oil, lemon zest, lemon juice, garlic, salt, dill, dried oregano, crushed red pepper and sumac in a plastic ziplock bag.

Place the salmon fillets in the bag and close the bag.

Gently massage the marinade into the fish to coat it evenly, refrigerate and allow the fish to marinade for about 30 minutes.

Heat an outdoor grill to medium high.

Place the fish on a foil lined baking sheet skin-side down, turn the foil edges up and pour the marinade over the fish.

Slide the foil onto the grill, close the lid and cook the salmon for about 8-10 minutes.

Remove the foil from the grill by sliding the foil back on the baking sheet.

You can also cook the salmon in the oven.

Bake in a 400 degree F oven for about 15-20 minutes.

Spoon some Tzatziki Sauce over the top and serve with Tabbouleh Salad and pita chips or bread.

Tzatziki

Ingredients

This sauce is delicious on top of grilled salmon.

2 cucumbers, peeled and seeded
1 1/4 cups plain Greek yogurt
2 teaspoons white wine vinegar
1 tablespoon lemon juice
1 tablespoon extra virgin olive oil
1 garlic clove, minced
1 tablespoon minced fresh dill
1/2 teaspoon salt
1/4 teaspoon black pepper

Directions

Place the yogurt in a medium bowl.

Grate the cucumber on a box grater onto a paper towel, roll up and squeeze the towel to remove some of the liquid.

Add it to the yogurt along with the remaining ingredients and stir.

Cover and chill in the refrigerator before serving.

 


This is the perfect time of year to go creative with your salad making recipes.  So many fresh ingredients are available in summer that you will not get bored with the variety of salads to you can make. Below are a few I have made and you might like to give them a try.

Shrimp Cobb Salad

Mini corn muffins (see recipe) go well with this salad.

For 2 servings

For the shrimp
1/2 pound large shrimp, peeled, tails removed and deveined
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/2 tablespoon olive oil
1/2 tablespoon freshly squeezed lemon juice

For the ranch dressing
1 cup buttermilk
1/2 cup mayonnaise
1 teaspoon lemon juice
1/8 teaspoon paprika
1/4 teaspoon yellow mustard powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon chopped fresh parsley
1 teaspoon chopped fresh chives
1/4 teaspoon dried dill

For the salad
1 slice cooked bacon, crumbled
1 cup shredded carrots
8 grape tomatoes, halved
Half a cucumber, peeled and diced
2 hard-boiled eggs, quartered
4 cups chopped Romaine lettuce, sliced
½ cup crumbled blue cheese (or any other cheese)

Directions

To prepare the shrimp:

Early in the day.

Peel and devein the shrimp. Place them in a skillet with the olive oil, 1 teaspoon salt and 1/2 teaspoon pepper and toss together.

Spread the shrimp in one layer and cook for 5 to 6 minutes, just until pink. Refrigerate until time to make the salad.

To prepare the dressing:

In a medium bowl, stir together the buttermilk and mayonnaise until fully mixed. Add in the other ingredients, adjusting for taste.

Refrigerate until serving time.

To assemble the salad:

Arrange the lettuce in the bottom of two salad plates. In rows across the lettuce arrange the shrimp, carrots, tomatoes, egg and cucumber.

Crumble the blue cheese and bacon over the salad ingredients. Serve with the dressing.

Mini Corn Muffins

Makes 24 mini muffins

Ingredients

1 cup all-purpose flour
1 cup yellow cornmeal (coarse or regular)
¼ cup sugar
1 ½ teaspoons baking powder
¼ teaspoon baking soda
¼ teaspoon salt
1 jalapeno pepper, minced
1 scallion, minced
1/2 cup shredded cheddar cheese
1 cup buttermilk
1 large egg, lightly beaten
¼ cup vegetable oil

Directions

Preheat oven to 375°F. Spray a 24 mini muffin tin with cooking spray or use paper liners.

Sift together flour, cornmeal, sugar, baking powder, baking soda and salt.

Combine the buttermilk, egg and oil in a big measuring cup. Pour the buttermilk mixture into the flour mixture and stir until combined.

Fill the muffin cups three-quarters full.

Bake until tops are golden and a toothpick inserted into the centers comes out clean, about 15 minutes.

Transfer pan to a wire rack and let cool for 5 minutes.

Mexican Corn Salad

Serve with fresh tomato salsa and homemade tortilla chips, recipes below.

Ingredients

8 ears corn, kernels stripped
1/2 cup mayonnaise
1 celery stalk, finely chopped
1 small onion, finely diced
1 jalapeno pepper, seeded and finely chopped
Half of a large green bell pepper, finely chopped
1 teaspoon chili powder
½ teaspoon ground cumin
1/4 teaspoon kosher salt
7 grape tomatoes, halved, optional garnish

Directions

In a serving bowl, place chopped celery, onion and peppers. Add the corn, salt, cumin and chili powder. Mix well. Stir in the mayonnaise.

Arrange the cut tomatoes around the top of the salad to garnish, if desired. Chill the salad until serving time.

Fresh Homemade Salsa

About 3 cups

Ingredients

1 tablespoon extra-virgin olive oil
1 cup diced sweet onion
2 medium chile peppers, such as poblano, New Mexico or Anaheim, diced
1 jalapeno, seeded and diced
2 cloves garlic, minced
1 1/2 pounds fresh, ripe tomatoes
1 tablespoon ancho chili powder or chili powder
1 teaspoon ground cumin
1 teaspoon salt
1/4 teaspoon cayenne pepper, or to taste
1/4 cup chopped fresh cilantro or parsley
2 tablespoons lime juice

Directions

Be very careful while handling chile peppers. You can, avoid touching the cut peppers with your hands if you use disposable gloves or hold the peppers with a plastic sandwich bag.) Wash your hands thoroughly with soap and hot water after handling and avoid touching your eyes for several hours.

You can make the salsa in one of two ways: finely chop the ingredients by hand or use a processor. I prefer to finely chop all the ingredients because I like a chunky, more rustic salsa that is easy to scoop on tortilla chips.

For the processor method:

Roughly chop the tomatoes, chilies and onions.

Place all of the ingredients in a food processor. Pulse only a few times-just enough to finely dice the ingredients but not enough to purée them.

Place the mixture in a serving bowl. Taste the salsa. If the chilies made the salsa too hot, add some more chopped tomato. Adjust for salt.

Let sit for an hour at room temperature for the flavors to combine. Serve with homemade tortilla chips.

Homemade Tortilla Chips

Olive oil

One package (8-10) large (12 inch) flour tortilla

Taco seasoning mix, recipe below

Directions

Preheat the oven to 350 degrees F. Oil two rimmed baking sheets.

Brush the tortillas with olive oil and sprinkle each evenly with taco seasoning.

Cut the tortillas into 6-8 triangles and arrange them on the prepared baking sheets.

Bake until golden brown and crisp, rotating the baking sheets once, about 12 to 15 minutes.

Taco Seasoning Mix

1 tablespoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon dried oregano
1/2 teaspoon paprika
1 1/2 teaspoons ground cumin
1 teaspoon sea salt
1 teaspoon black pepper

In a small bowl, mix all together. Store in an airtight container.

Tabbouleh

Serve with pita chips and hummus.

Ingredients

1 cup bulgur wheat
1 bunch scallions, chopped
1 bunch flat leaf parsley, chopped (about 1 cup)
1 cup (about 1 pound) chopped very ripe tomatoes
1 cup peeled, seeded and chopped cucumber
1 cup chopped fresh mint, chopped
1 teaspoon salt, divided
1/4 teaspoon ground black pepper
1/4 teaspoon ground cumin
1/4 cup fresh lemon juice
1/4 cup extra-virgin olive oil
Kalamata olives and Feta cheese for garnish
Romaine lettuce leaves for serving
Warm Pita bread or Pita chips, for serving

Directions

Rinse the bulgur in a fine-mesh sieve under cool running water until the water runs clear, then transfer the bulgur to a bowl.

In a heatproof bowl, mix the bulgur with 1/4 teaspoon salt and 1 cup boiling water.

Cover, and let stand until tender but slightly chewy, about 30 minutes.

Drain the bulgur to remove any liquid not absorbed.

In a large bowl, combine the scallions, parsley, tomatoes, cucumber, mint, remaining salt, pepper and cumin.

Add the soaked bulgur to the bowl and gently toss.

Add the olive oil and the lemon juice and lightly toss, adding more seasoning if necessary.

Set the tabbouleh aside for at least 30 minutes before serving to allow the flavors to blend. Cover and chill overnight.

When ready to serve, garnish the salad with kalamata olives and feta cheese. Serve with romaine lettuce leaves and pita bread.

Baked Pita Chips

If you do not have access to Za’atar seasoning, you can make your own. See recipe below.

2 packages of whole wheat pita breads
Olive oil
Za’atar seasoning

Directions

Heat the oven to 350 degrees F.

Brush each pita on both sides with olive oil.

Cut each in quarters and place on baking sheets. Sprinkle with Za’atar seasoning,

Bake until crispy and brown about 15 minutes.

Homemade Za’atar Seasoning

Makes 1/4 cup

Combine 1 tablespoon dried oregano, 1 tablespoon sumac, 1 tablespoon ground cumin and 1 tablespoon sesame seeds.

Stir in 1 teaspoon kosher salt and 1 teaspoon freshly ground black pepper. Mix thoroughly and store in an airtight jar.


fallproducecover

Fall is the time when we feel we can get back to spending some time cooking. Luckily, the cooler weather also brings a whole new group of seasonal produce to cook with, from apples and pears to hearty greens, root vegetables and squash. Make the most of what you find at the markets this autumn and try some new recipes to get you excited again about cooking.

Apples

Nothing says autumn more than a sweet tart apple. Apples can be used in dishes that are both sweet and savory. From stuffed turkey and pork to salads to applesauce and apple pie.

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Pork Tenderloin with Sautéed Apples

Serve with a spinach salad.

4 servings

Ingredients

Spice Mix

  • 1/2 teaspoon salt
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg

Pork

  • 1 pound pork tenderloin, trimmed
  • 2 tablespoons butter
  • 2 cups thinly sliced, peeled or unpeeled apples
  • 1/2 cup thinly sliced shallots
  • 1/4 cup brown sugar
  • 1/4 teaspoon salt
  • 1/2 cup apple cider or white wine
  • 1 teaspoon fresh thyme leaves

Directions

Cut pork tenderloin into 8 slices and flatten slightly with the palm of your hand.

Combine the spice ingredients and sprinkle the mixture evenly over all sides of the pork slices. Let rest for about 10 minutes.

Heat a large skillet over medium-high heat. Add 1 tablespoon butter. Add the  pork slices to the pan; cook 4 minutes on each side. Remove pork from the pan to a platter and keep warm. If all the pork does not fit in the pan at one time, you will need to brown the pork in two batches.

Melt the remaining butter in the pan; swirl to coat. Add the apple slices, shallots, brown sugar and 1/4 teaspoon salt; sauté 4 minutes or until the apples start to brown. Add apple cider or wine to the pan and cook for 2 minutes or until the apples are crisp-tender. Stir in thyme leaves. Serve.

Pears

Pears are great for adding a touch of sweetness to savory dishes. Try serving a roasted pork roast or leg of lamb with caramelized pears. Not only does it add flavor, but the enzymes in the pears actually tenderize the meat.

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Roasted Pears and Red Onions

Excellent as a side dish for roasted pork or turkey.

6 servings

Ingredients

  • 4 semi-ripe medium pears, quartered and cored
  • 1 large red onion, cut into 8 wedges
  • 2 tablespoons unsalted butter, melted
  • 2 tablespoons sherry vinegar
  • Coarse salt and ground pepper
  • 2 sprigs rosemary, plus extra leaves for garnish

Directions

Preheat oven to 425 degrees F.

In a 9-by-13-inch baking dish, toss pears and onion with butter and vinegar. Season with salt and pepper. Arrange pears and onion in a single layer (they should fit snugly in the dish) and top with rosemary.

Cover dish tightly with foil and bake until the pears begin to soften, about 20 minutes. Uncover and bake until the pears are golden brown on the bottom and tender when pierced with a knife, 15 to 20 minutes more. Sprinkle with fresh rosemary leaves before serving.

Squash

Hard-skinned squash varieties are usually yellow to deep-orange, with a flesh that turns creamy and sweet when cooked. Out of the hundreds of varieties, each has its own unique flavor and ideal uses. Dark green and orange-skinned acorn squash has a tender golden interior that makes a sweet, creamy purée; butternut squash makes a great filling for pasta;  delicata, with its thin, edible skin, is delicious sliced and sautéed in a little butter and roasted spaghetti squash has a light flavor and texture that’s perfect topped with pesto.

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Stuffed Acorn Squash

4 servings

Ingredients

  • 2 medium acorn squashes (about 2 pounds), halved and seeded
  • 2 teaspoons extra-virgin olive oil
  • 3/4 pound lean ground beef or turkey
  • Ground cinnamon
  • Ground nutmeg
  • 1 1/2 teaspoons coarse salt
  • 1/2 medium onion, finely chopped
  • 4 garlic cloves, minced
  • 3/4 cup bulgur wheat
  • 2 cups water
  • 1/4 cup golden raisins
  • 1/4 cup fresh flat-leaf parsley, chopped
  • 2 tablespoons toasted pine nuts

Directions

Preheat oven to 400 degrees F. Place squash halves, cut sides down, in a 9-by-13-inch baking dish. Bake until tender, 35 to 40 minutes.

Heat oil in a 4-quart pot with a tight-fitting lid over medium-high heat. Add ground beef, a pinch each of cinnamon and nutmeg and 3/4 teaspoon salt. Cook, stirring frequently, until browned and cooked through, 5 to 7 minutes. Transfer beef to a bowl using a slotted spoon, keeping as much cooking liquid in the pot as possible.

Add onion and cook until slightly translucent, about 5 minutes. Add garlic and cook until fragrant, about 30 seconds. Add remaining salt and the bulgur and stir to combine. Add water and bring to a boil. Reduce heat to medium-low, cover and cook for 15 minutes. Remove from heat, and let stand, covered, for 5 minutes. Fluff with fork and stir in the reserved beef, the raisins, parsley and pine nuts.

Scrape out the baked squashes, forming 1/4-inch-thick bowls and fold flesh into the bulgur mixture. Divide mixture among squash halves and return to the oven. Bake until warmed through and tops are browned, 12 to 14 minutes.

Parsnips and Carrots

Carrots and parsnips are earthy root vegetables. They’re especially good for roasting, but they also have a place in salads and soups. While similar in taste parsnips are sweeter than carrots, especially when roasted. Heirloom carrots come in a rainbow of colors, from white to yellow to purple. They are delicious grated raw with a honey dressing, roasted with orange zest and maple syrup or shredded and baked into cakes and breads.

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Root Vegetable Gratin

6-8 servings

Ingredients

  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon nutmeg
  • 1/8 teaspoon cayenne pepper
  • 1 1/2 cups shredded Italian Fontina cheese
  • 3 cloves garlic, finely chopped
  • 1 medium butternut squash, peeled, seeds removed and sliced into 1/8-inch-thick half moons
  • 1/2 pound parsnips, peeled and sliced into 1/8-inch-thick half moons
  • 1/2 pound carrots, peeled and thinly sliced
  • 1 large onion, thinly sliced
  • 1 pound red potatoes, peeled and sliced into 1/8-inch-thick half moons
  • 1/4 cup low sodium chicken broth
  • 1 cup panko bread crumbs
  • 2 tablespoons olive oil

Directions

Heat oven to 375 degrees F. Coat a 13 x 9 x 2-inch baking dish with olive oil cooking spray.

In a small bowl, combine salt, pepper, thyme, nutmeg and cayenne.

In another bowl, combine cheese and garlic.

Layer half the butternut squash in the baking dish; sprinkle with 1/2 teaspoon seasoning mix and 1/2 cup cheese mixture. Layer parsnips and carrots over the squash and season with 1/2 teaspoon seasoning mix and 1/2 cup cheese, followed by the onion and 1/2 teaspoon seasoning mix and 1/2 cup cheese. Top with potatoes, remaining butternut squash and seasoning mix.

Pour chicken broth over top. Cover with foil and bake at 375 degrees F for 60 minutes. Remove foil and bake for an additional 30 minutes.

Combine panko and olive oil. Sprinkle evenly over vegetables. Broil 45 seconds or until lightly browned. Let stand 10 minutes before serving.

Fennel

Fennel seed is perhaps best known for its licorice-scented seeds, used to flavor Italian sausage. But the crunchy vegetable bulb itself has a delicious, delicate anise flavor and the feathery fronds add flavor to salads and soups. It is delicious roasted and blends well with root vegetables and potatoes.

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Italian Crab and Fennel Stew

6 servings

Ingredients

  • 1 tablespoon olive oil
  • 6 cloves garlic, thinly sliced
  • 3 ribs celery, thinly sliced
  • 2 large shallots, thinly sliced
  • 1 large bulb fennel, trimmed and thinly sliced
  • Kosher salt and freshly ground black pepper, to taste
  • 1/4 cup dry white wine
  • 3 tablespoons tomato paste
  • 1 tablespoons finely chopped thyme
  • 1 teaspoon smoked paprika
  • 2 bay leaves
  • 4 cups fish or chicken stock
  • 1 (28-oz.) can whole peeled tomatoes in juice, crushed by hand
  • 2 lbs. pre-cooked king or snow crab legs, defrosted if frozen and cut into 3″ pieces
  • 2 tablespoons roughly chopped basil
  • 2 bunches roughly chopped flat leaf parsley
  • Italian Country bread, for serving

Directions

Heat oil in an 8 quart saucepan over medium-high heat. Add garlic, celery, shallots, fennel, salt, and pepper; cook, stirring occasionally, until golden, about 10 minutes.

Add the wine and cook until reduced by half, 1–2 minutes. Stir in tomato paste, thyme, paprika and bay leaves; cook, stirring, until slightly caramelized, about 3 minutes.

Add stock and tomatoes; boil. Reduce heat to medium; cook, stirring occasionally, until the sauce thickens, 15–20 minutes.

Stir in crab; cook until shells are bright red and the crab meat is tender, 2–3 minutes. Discard bay leaves. Stir in basil and parsley and serve with the bread.

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veggienightcover

Eating less meat and more grains, beans, fruits and vegetables means you’ll be consuming fewer calories and less saturated fat. People who eat less meat are healthier, less prone to cancer, especially colorectal cancer, and suffer from fewer heart problems. Another benefit is that you’ll save money. Meat costs more per pound than most foods and it can be challenging to serve healthy meals on a budget.

Committing to a 100% vegetarian diet isn’t necessary to achieve the health benefits that vegetarians enjoy. There aren’t specific guidelines to exactly how much meat to cut out to achieve these benefits, but cutting back even slightly is a positive change. A national health campaign known as “Meatless Monday” promotes cutting out meat one day each week, but you could try meatless lunches during the week for the same effect. Going meatless once a week may reduce your risk of chronic preventable diseases and it can also help reduce your carbon footprint and save precious resources like freshwater and fossil fuel.

How to make veggies taste good:

Go big when it comes to seasoning your veggie-friendly food. Fresh herbs are great but try something besides rosemary and thyme. Hearty roasted root vegetables are the perfect blank canvas for experiments using dried spices. A blend made with shallot, onion and garlic, adds lots of flavor to vegetables. Like things hot? Try Aleppo pepper, a spicy-sweet pepper. Don’t be shy with the sauces, either. Harissa is a spicy and aromatic chile paste that’s a widely used staple in North African and Middle Eastern cooking. Harissa added to yogurt brings the heat and then the yogurt calms it down. This sauce is delicious drizzled over roasted carrots. Or, use a herb-packed vinaigrette made from parsley, tahini, lemon and garlic. Choosing in-season produce at the peak of ripeness ensures that the color will be rich the taste will be fresh and flavorful.

Dinner One: Lentil Chili and Corn Muffins with Cheddar Cheese

veggie night1

Lentil Chili

Serves 8

Ingredients

  • 1 medium yellow onion, chopped
  • 1 large red bell pepper, chopped
  • 1 tablespoon olive oil
  • 8 cups low-sodium vegetable broth
  • 5 cloves garlic, finely chopped
  • 4 teaspoons chili powder
  • 1 (16-ounce) package brown lentils (about 2 1/4 cups lentils)
  • 2 (15-ounce) cans diced tomatoes
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup chopped fresh parsley

Directions

Heat oil in a large pot over medium-high heat. When hot, add onion and bell pepper; cook, stirring frequently, until vegetables begin to brown, about 6 minutes.

Stir in garlic and chili powder and cook 1 minute, stirring constantly. Add lentils, tomatoes and broth.

Bring to a boil, reduce heat to medium-low and simmer, partially covered, 30 minutes or until lentils are almost tender.

Uncover and cook 10 minutes longer. Stir in parsley, salt and pepper and serve.

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Corn Muffins with Cheddar Cheese

Ingredients

  • 1 1/4 cup all-purpose flour
  • 3/4 cups yellow cornmeal
  • 2 tablespoons sugar
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 teaspoon salt
  • 1/2 teaspoon cayenne pepper
  • 1 cup buttermilk
  • 1 large egg
  • 6 tablespoons unsalted butter, melted
  • 1 1/2 cups grated aged cheddar cheese, divided
  • 1 cup fresh corn kernels

Directions

Preheat the oven to 425 degrees F. Butter 12 standard muffin cups or use cupcake liners.

Combine cornmeal, flour, sugar, baking powder, baking soda, salt and cayenne pepper in a bowl.

Whisk together buttermilk, egg and butter in a separate bowl.

Add buttermilk mixture to the cornmeal mixture and stir just until combined. Gently fold in 1 cup of cheese and the corn kernels.

Divide batter evenly among the muffin cups. Sprinkle tops with the remaining 1/2 cup cheese.

Bake 15 to 17 minutes, until golden and a wooden pick inserted into the center comes out clean. Remove muffins from the tins and cool at least 5 minutes before serving.

Dinner Two: Penne Pasta with Eggplant Sauce and Garden Salad

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Penne Pasta with Eggplant Sauce

4-6 servings

Ingredients

  • 1 medium to large eggplant, trimmed and diced (about 4 cups)
  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 4 ounces sliced mushrooms
  • One 28 – ounce can Italian-style tomatoes, undrained
  • One 6 – ounce can Italian tomato paste
  • 1/4 cup dry red wine or beef or vegetable broth
  • 1/4 cup water
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano, crushed
  • 1/2 cup pitted kalamata olives, sliced
  • 2 tablespoons snipped fresh parsley
  • ½ teaspoon salt, plus extra for seasoning
  • 1 teaspoon dried red chili flakes
  • 4 cups hot cooked penne pasta (about 8 oz. uncooked)
  • 1/2 cup grated Parmesan cheese
  • 2 tablespoons pine nuts, toasted
  • 1/2 cup packed basil leaves, roughly chopped

Directions

Peel eggplant and cut eggplant into 1-inch cubes.

Heat the oil a 12-inch skillet over medium-high heat until shimmering. Add the eggplant and a generous pinch of salt and allow to cook, shaking and tossing occasionally, until the eggplant is brown and softened, about 10 minutes. Transfer to a bowl with a slotted spoon, cover with foil, and set aside.

Add the onions and mushrooms. Cook, stirring frequently, until the onions are softened, about 3 minutes. Stir in the garlic, oregano, salt and red chili flakes.

Add the tomatoes and tomato paste and bring to a simmer. Once the tomatoes have softened, gently break them apart with a potato masher. Then add the wine and water and bring to a gentle simmer. Cook until the sauce has thickened, about 30 minutes.

Add the cooked pasta, parsley and eggplant, cover, and heat over medium until hot. Stir in basil and olives, season to taste with salt and pepper and garnish with pignoli and Parmesan cheese.

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Garden Salad

4 servings

Ingredients

  • 1 cup torn romaine lettuce
  • 1 cup fresh spinach leaves
  • 3/4 cup torn curly endive
  • 3/4 cup baby arugula
  • 1 small red, green and/or yellow bell peppers, cut into thin strips
  • 1/2 red onion, thinly sliced
  • 1/2 cup red or yellow grape, pear or cherry tomatoes, halved
  • 1 small carrot or half of a large carrot, thinly shaved
  • 1 ounce cheddar cheese, finely shredded (1/4 cup)
  • 1/4 to 1/3 cup Homemade Salad Dressing (recipe below)

Directions

In a large bowl, combine romaine, spinach, curly endive, arugula, bell pepper strips, red onion, and cherry tomatoes. Top with carrot and cheddar cheese. Toss with the dressing and serve.

Homemade Salad Dressing

Ingredients

  • 1/4 cup low-sodium vegetable broth
  • 3 tablespoons vinegar
  • 1 tablespoon honey
  • 1 teaspoon paprika
  • 1 clove garlic, minced
  • 1 teaspoon Worcestershire sauce
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 1/3 cup olive oil

Directions

In a blender, combine broth, vinegar, honey, paprika, garlic, Worcestershire sauce, black pepper and salt.

With the blender running, slowly add the olive oil through the hole in the lid and continue blending until mixture is emulsified.

Cover and chill for up to 1 week. Makes about 3/4 cup.

Dinner Three: Oven Baked Asparagus and Pepper Frittata; Sautéed Garlic Spinach and Braised Baby Potatoes

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Oven Baked Asparagus and Pepper Frittata

6 servings

Ingredients

  • 1 lb asparagus, trimmed
  • Salt to taste
  • 1 red bell pepper, julienned
  • 1/2 cup onion, chopped
  • 2 tablespoons olive oil
  • 8 eggs, beaten
  • 2 tablespoons Italian parsley, chopped
  • 1/4 tsp salt
  • 1/4 tsp freshly ground pepper
  • 4 oz feta cheese, crumbled (about 1 cup)
  • 1 tablespoon butter, softened

Directions

Preheat the oven to 350 degrees F.

Cut asparagus at an angle into two-inch pieces and blanch in boiling hot water to cover about two minutes. Drain and set aside.

Heat olive oil in an ovenproof skillet with a cover. Add bell peppers and cook until soft, but not browned, about 7 minutes. Stir in onion and  asparagus pieces; sauté for 1 minute. With a slotted spoon remove the vegetables to a large mixing bowl.

Whisk chopped parsley, salt and pepper with the beaten eggs. Stir in cheese and mix with the sautéed vegetables in the mixing bowl.

Coat the inside of the skillet with the softened butter. Pour the egg mixture into pan. Bake, covered, until the eggs are just firm, about 35 minutes. Remove cover; bake until top is lightly browned, about 10 minutes.

Divide into six wedges and serve.

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Sautéed Garlic Spinach

Serves 4

Ingredients

  • 1/2 cup extra-virgin olive oil
  • 5 garlic cloves, thickly sliced lengthwise
  • 1 teaspoon crushed red chili pepper flakes
  • Kosher salt
  • Thick strips of zest from 1 lemon
  • 2 pounds spinach, cleaned, thick stems discarded
  • Freshly ground pepper

Directions

In a small saucepan, stir together the olive oil, garlic, chili pepper and 1 teaspoon of salt. Stir in the lemon zest. Bring the oil to a gentle simmer over low heat and cook until the garlic begins to brown slightly, about 15 minutes. Remove from the heat and let the oil infuse for 1 hour. Remove the lemon zest with tongs and discard.

In a large skillet a large heat the infused oil and add some of the spinach and cook over moderately high heat until wilted. Add the remaining spinach until it is all wilted..Season with additional salt, if needed and serve.

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Braised Baby Potatoes

Serves 4

Ingredients

  • 16 small red or new potatoes, halved
  • 2 cups low-sodium chicken stock
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 teaspoon lemon zest
  • 2 tablespoons chopped fresh basil leaves

Directions

Place the potatoes, chicken stock, olive oil, salt and black pepper in a medium saucepan. Bring to a boil over medium-high heat. Reduce the heat and simmer until the potatoes are tender, about 20 to 25 minutes.

Drain the potatoes and place in a serving bowl. (I save this broth for soup or cooking other vegetables at a later time.)

Add the lemon zest and basil. Toss well and serve

Dinner Four: Mediterranean Salad with Hummus and Pita

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Easy Hummus

Ingredients

  • One 15-ounce can of no salt added chickpeas, drained, 1 tablespoon of the liquid reserved
  • 1 small garlic clove, smashed
  • 1 tablespoon fresh lemon juice
  • 1/4 cup tahini (sesame seed paste)
  • 2 tablespoons extra-virgin olive oil plus extra for top
  • Pinch of sweet smoked paprika
  • 1/2 teaspoon Kosher salt
  • Chopped parsley for garnish

Directions

In a food processor, combine the chickpeas with the liquid, garlic, lemon juice and tahini and puree to a chunky paste. Scrape down the side of the bowl. Add 2 tablespoons of olive oil and the paprika and puree until smooth. Season the hummus with salt and drizzle the top with olive oil and sprinkle with parsley. Serve with Pita bread.

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Mediterranean Salad

Ingredients

4 servings

  • 1/2 cup bulgur (not quick-cooking)
  • 1/4 of a medium head green cabbage, cut into 1”-thick wedges, then very thinly sliced crosswise (about 2 cups)
  • 1/2 sweet onion (such as Vidalia), finely chopped
  • 2 cups assorted small tomatoes, halved, quartered if large
  • 3/4 cup coarsely chopped fresh mint
  • 3/4 cup finely chopped flat leafed parsley
  • 6 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon Aleppo pepper or 1/4 teaspoon crushed red chili pepper flakes
  • Kosher salt

Directions

Place bulgur in a large bowl and add 3/4 cups boiling water. Let soak until softened and water is absorbed, 40–45 minutes.

Mix bulgur, cabbage, onion, tomatoes, mint, oil, lemon juice and Aleppo pepper in a large bowl to combine; season to taste with salt.

Do Ahead: The salad (without oil and lemon juice) can be made 4 hours ahead. Toss with oil and lemon juice just before serving.


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These recipes are designed to be more in line with the way Italians eat rather than Italian Americans. Eating the Italian way means incorporating more vegetables and healthy fats into your recipes and eating less meat.

Do you want to trim down this summer? Then, trim some calories from your recipes. Trimming calories, however, doesn’t mean trimming flavor. These reinvented Italian classics are an excellent example of how to do this type of makeover.

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Baked Eggplant Parmesan

Calorie savers in this recipe: egg whites instead of a whole egg; eggplant is baked, not fried and no oil is used in cooking.

I like to serve this dish with olive oil mashed potatoes and sautéed spinach.

4 servings

Ingredients

  • Olive Oil Cooking Spray
  • 1 large eggplant (1 ½ pounds)
  • 1 teaspoon salt
  • 2 egg whites, lightly beaten
  • 1 ½ cups panko crumbs
  • 3 tablespoons grated Parmesan cheese
  • 1 teaspoon garlic powder
  • 1 teaspoon dried basil, crushed
  • 1 teaspoon dried oregano, crushed
  • 1 cup homemade or store-bought spaghetti sauce
  • 3/4 cup shredded part-skim mozzarella cheese (4 ounces)
  • Shredded fresh basil

Directions

Preheat oven to 375 degrees F. Line a large baking sheet with parchment paper; coat paper with cooking spray. Set aside.

Cut the eggplant crosswise into eight (about 3/4-inch-thick) slices, discarding the small ends. Place slices on a double layer of paper towels. Sprinkle all sides of the eggplant slices with the salt. Let stand about 30 minutes or until liquid is visible on the surface. Rinse salt and liquid off the eggplant slices; pat dry with paper towels.

Place egg whites in a shallow dish. In another shallow dish combine panko, Parmesan cheese, garlic powder, basil and oregano.

Dip eggplant slices in the egg whites, then in the panko mixture, turning to coat both sides of each slice. Place coated slices on the prepared baking sheet.

Sprinkle the eggplant slices with any of the remaining panko mixture.  Lightly coat tops of coated eggplant slices with cooking spray.

Bake for 15 minutes or until tops are lightly browned. Carefully turn eggplant slices over. Bake for 15 minutes more or until lightly browned and the eggplant is tender.

Remove from oven. Increase oven temperature to 400 degrees F. Spoon 2 tablespoons of the spaghetti sauce onto each eggplant slice. Divide shredded cheese evenly among eggplant slices. Bake until the cheese melts. Garnish with basil before serving.

classics2

Pasta Carbonara

Calorie savers in this recipe: less pasta due to added vegetables; lean pancetta instead of bacon; low-fat milk for the sauce instead of cream.

This is a one-dish meal that doesn’t need any sides.

4 servings

Ingredients

  • 8 ounces multigrain spaghetti
  • 1 pound broccolini or broccoli rabe, chopped (about 5 cups)
  • 1 cup frozen peas
  • 4 round slices pancetta, each about ¼ inch thick and diced
  • 2 tablespoons butter
  • 2 cloves garlic, minced
  • 1/4 cup grated Parmesan cheese
  • 2 tablespoons all-purpose flour
  • One 12 ounce can evaporated low-fat milk
  • 2 tablespoons snipped fresh Italian (flat-leaf) parsley
  • Grated Parmesan cheese for garnish
  • Salt
  • Coarsely ground black pepper

Directions

Cook spaghetti al dente, adding broccolini for the last 5 minutes of cooking and the peas during the last minute of cooking. Reserve 1 cup of the pasta cooking water; drain and set aside.

In a small saucepan melt butter and saute pancetta. Remove the pancetta to a small bowl with a slotted spoon.

Add garlic to the pan and cook for 1 minute. Whisk in the 1/4 cup Parmesan cheese and the flour. Slowly whisk in the evaporated milk. Bring to boiling; reduce heat. Boil gently, uncovered, until sauce has thickened. Remove from heat and return pancetta.

Place spaghetti-vegetable mixture in a large serving bowl. Pour sauce and 1/2 cup of the reserved cooking water over the top. Toss gently to combine. Thin to desired consistency with more of the reserved cooking water.

Top with snipped parsley and additional grated Parmesan cheese. Season to taste with salt and pepper.

classics3

Roasted Spaghetti Squash with Turkey Meatballs

Calorie savers in this recipe: squash instead of pasta; ground turkey and bulgur instead of beef; baked meatballs instead of fried.

Serve this dish with a green bean salad.

6 servings

Ingredients

  • One 3 pound spaghetti squash, halved and seeded
  • Olive oil cooking spray
  • 1/3 cup bulgur
  • 1/2 cup boiling water
  • 1 egg, lightly beaten
  • 1 pound lean ground turkey
  • 2 cloves garlic, minced
  • 1 tablespoon dried Italian seasoning, divided
  • Three 14 1/2 ounce cans Italian crushed tomatoes, undrained
  • 1/2 teaspoon crushed red pepper
  • 1/2 teaspoon salt
  • 1/4 cup grated Parmesan cheese
  • Snipped fresh basil

Directions

Preheat the oven to 400 degrees F. Lightly coat the cut sides of the spaghetti squash with cooking spray. Place squash halves, cut sides down, on a 15x10x1-inch baking pan lined with parchment paper. Bake about 50 minutes or until squash is soft. Let cool slightly. Use a fork to separate the strands of squash.

For the meatballs:

Place bulgur in a bowl. Pour the boiling water over the bulgur; let stand about 20 minutes or until most of the water is absorbed. Add egg, ground turkey, garlic and 1 teaspoon of the Italian seasoning. Mix to combine. Shape into 1-inch meatballs. Place on a parchment lined baking sheet that has been coated with cooking spray. Place in the oven with the squash for the last twenty minutes.

Preheat a deep skillet over medium-high heat. Add tomatoes, crushed red pepper, the salt and the remaining 2 teaspoons Italian seasoning. Bring to boiling; reduce heat. Simmer, uncovered, for 7 to 10 minutes or until sauce starts to thicken. Add meatballs and simmer 5 minutes.

Serve meatballs and sauce over spaghetti squash strands. Top with grated Parmesan cheese and basil.

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Baked Cavatelli Pasta

Calorie savers in this recipe: less pasta with the added vegetables; leaner chicken sausage instead of pork; part skim mozzarella cheese.

Serve this dish with a mixed green salad.

8 servings

Ingredients

  • 8 ounces cavatelli pasta (about 3 1/2 cups)
  • 1 teaspoon olive oil
  • 12 ounces Italian cooked chicken sausage, diced
  • 1/2 cup chopped green onions (4)
  • 2 teaspoons fennel seeds, crushed
  • 1/2 teaspoon crushed red pepper
  • One 28-32 ounce can Italian diced tomatoes, undrained
  • 3 cups homemade or store-bought spaghetti sauce
  • One 5 ounce package fresh baby spinach, chopped
  • 1 ½ cups shredded part-skim mozzarella cheese (6 ounces), divided

Directions

Preheat the oven to 375 degrees F. Cook pasta al dente. Drain well.

Meanwhile, in a 4- to 6-quart Dutch oven heat the olive oil and brush the bottom of the pan with the warm oil to completely cover the bottom. Add sausage, green onions, fennel seeds and crushed red pepper and cook over medium heat for 5 minutes. Add diced tomatoes, spaghetti sauce and spinach; stir until spinach wilts. Remove from the heat. Stir in 1 cup of the mozzarella cheese. Stir in the cooked pasta.

Spoon into a greased 3-quart casserole. Cover with foil. Bake for 25 minutes. Uncover. Sprinkle the remaining 1/2 cup cheese on top.

Bake, uncovered, for 10 to 15 minutes more or until cheese is melted.

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Chicken Cacciatore

Calorie savers in this recipe: chicken skin removed; vegetable filled sauce; very little oil used in cooking.

Serve over cooked spaghetti.

4 servings

Ingredients

  • 1 tablespoon olive oil
  • 8 small chicken thighs, skin removed (about 2 pounds)
  • Salt
  • 3 cups sliced cremini mushrooms
  • 1 large green sweet pepper, stemmed, seeded, and cut into bite-size strips
  • 1/3 cup finely chopped carrot (1 small)
  • 3 cloves garlic, minced
  • 1/2 cup dry white wine
  • One 28 ounce can diced Italian tomatoes, undrained
  • 1 ½ cups frozen pearl onions
  • 1 teaspoon dried oregano, crushed
  • 1 teaspoon coarsely ground black pepper, plus extra for the chicken
  • 2 tablespoons balsamic vinegar
  • 10 pitted Kalamata olives, cut in half
  • 1/3 cup snipped fresh Italian (flat-leaf) parsley
  • 4 oz dried spaghetti, cooked al dente

Directions

In a large skillet heat oil over medium heat. Sprinkle chicken thighs lightly with salt and cracked black pepper. Brown chicken thighs turning once. Remove chicken from the skillet; set aside.

Add mushrooms, bell pepper, carrot and garlic to the skillet; cook for 4 minutes. Add wine. Simmer, uncovered, until liquid is nearly evaporated. Add tomatoes, onions, oregano and coarsely ground black pepper, stirring to combine.

Return chicken to skillet. Simmer, covered, about 20 minutes or until chicken is cooked. Stir in balsamic vinegar, olives and parsley. Adjust salt to taste.

Serve each portion with a ½ cup of cooked spaghetti.

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casseroles

Casserole is a French word for “pot” or “pan” and it refers not only to mixed-ingredient, one-dish meals, but also the vessel they are cooked in; a casserole is a type of cooking pan. The idea of casseroles dates back as far as the thirteenth century, but it wasn’t until the 1900s that they started to gain widespread popularity. The scarcity of food (and rationing) during the World Wars, the invention of canned foods (especially soup), and the changing role of women in society as they joined the workforce all contributed to the success of these convenient and economical one-dish meals. By the middle of the twentieth century, the casserole craze was in full swing.

Casseroles are still popular today for many of the same reasons; most are easy to make, cost very little to put together and can be made ahead and stored away for busy nights. A make-ahead casserole is perfect for just about any occasion. You can welcome new neighbors, have a dish ready for an upcoming party or plan next week’s meals.

Make-Ahead and Freezing Guidelines

• To bake a casserole ahead of time, cool completely, and then cover tightly with plastic wrap and refrigerate.

• To freeze a casserole, you can either assemble and freeze or bake and freeze, depending on the recipe. Either way, cool completely and cover tightly with plastic wrap, and then with heavy duty foil. Add a label with the name of the recipe and the date. Defrost overnight in the refrigerator.

• Whether refrigerated or frozen, bring a casserole to room temperature 30 minutes to 1 hour (but no longer) before baking or reheating. You may need to add extra baking time when a dish has been refrigerated.

• Reheat casseroles in a moderate (around 350 degrees F) oven, covered, so that they do not dry out. If a casserole seems to be dry, you can stir in a little more of the liquid that was called for in the recipe. Reheating in a microwave will warm the food but will also soften crispy toppings.

casseroles1

Rolled Lasagna Florentine

Ingredients

  • 1 egg, lightly beaten
  • 15 ounce carton ricotta cheese
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 8 ounces package (2 cups) shredded mozzarella cheese
  • 10 ounce package frozen chopped spinach, thawed and squeezed dry
  • 12 dried lasagna noodles, cooked according to package directions
  • 3 cups Tomato Meat Sauce, recipe below
  • 1 ½ teaspoons dried Italian seasoning, crushed
  • 1/4 teaspoon fennel seeds, crushed

Directions

For the spinach-cheese filling:

In a medium bowl combine egg, ricotta cheese, salt and pepper. Stir in 1 cup of the mozzarella cheese and the spinach. Spread mixture over each cooked lasagna noodle. Starting from a narrow end, roll up each noodle.

For the sauce:

In a medium bowl combine Tomato Sauce, Ground Beef or Turkey filling, Italian seasoning and fennel seeds.

Spread 1 cup of the sauce in the bottom of a 2-quart rectangular baking dish. Arrange lasagna rolls on top of the sauce in the baking dish. Top with the remaining  2 cups of sauce and sprinkle with the remaining 1 cup of mozzarella cheese. Save any remaining sauce for another meal.

Cover the baking dish with plastic wrap. Place casserole in a resealable freezer bag. Seal and freeze for up to 2 months.

To serve, thaw in the refrigerator overnight. Preheat oven to 350 degrees F. Remove plastic wrap; cover with greased or nonstick foil. Bake for 1 1/4 to 1 1/2 hours or until heated through.

Ground Beef or Turkey Filling

Ingredients

  • 4 pounds ground beef or turkey
  • 1 ½ cups chopped onions (3 medium)
  • 1 cup chopped carrots (2 medium)
  • 1/2 cup chopped celery (1 stalk)
  • 4 cloves garlic, minced
  • 1 teaspoon of salt
  • 1/2 teaspoon of ground black pepper

Directions

In a 5- to 6-quart Dutch oven cook ground beef, onions, carrots, celery, and garlic over medium heat until meat is browned, using a wooden spoon to break up meat as it cooks. Drain off fat. Stir in salt and pepper.

Tomato Sauce

Ingredients

  • 1 tablespoon olive oil
  • 5 cloves garlic, minced
  • 1/4 teaspoon crushed red pepper
  • 2 28-ounce cans diced tomatoes, undrained
  • 1/2 cup dry red wine
  • 1/3 cup tomato paste
  • 1 teaspoon of salt

Directions

In a large saucepan heat oil over medium heat. Add garlic and crushed red pepper; cook and stir for 3 to 4 minutes or until garlic is lightly golden. Carefully add tomatoes, wine, tomato paste and salt.

Bring to boiling; reduce heat. Simmer, uncovered, for 30 for 40 minutes or until slightly thickened and reduced by about one-third, stirring occasionally. (You should have about 5 1/2 cups.)

casseroles2

Sausage, Mushroom and Polenta Bake

Ingredients

  • 1 pound Italian (hot or sweet) sausage, casing removed
  • 1 medium fresh chili pepper, seeded and finely chopped
  • 4 cloves garlic, minced, divided
  • 3 cups marinara sauce
  • 1 tablespoon olive oil
  • 4 cups chopped fresh mushrooms
  • 3/4 cup thinly sliced green onions (6)
  • 1/2 cup heavy cream
  • 1/4 cup dry white wine
  • 1/2 teaspoon salt
  • 4 cups chicken broth
  • 1/2 cup water
  • 2 teaspoons dried Italian seasoning, crushed, divided
  • 1 ½ cups polenta
  • 2 cups shredded fontina or mozzarella or provolone  cheese (8 ounces)

Directions

In a large skillet cook sausage, chili pepper and 2 cloves garlic over medium-high heat until the sausage is brown, using a wooden spoon to break up meat as it cooks. Drain off fat. Stir in marinara sauce. Bring to a boil; reduce heat. Simmer, uncovered, for 15 minutes, stirring frequently. Pour into a large mixing bowl and cover.

In the same skillet heat oil over medium heat. Add mushrooms, green onions, remaining 2 cloves garlic and 1 teaspoon Italian seasoning. Cook about 5 minutes or until mushrooms are tender and liquid is evaporated, stirring occasionally. Stir in heavy cream, wine and salt. Cook over low heat about 10 minutes or until mixture is thickened, stirring occasionally.

For polenta, in a large saucepan bring chicken broth, the water and remaining Italian seasoning to a boil. Slowly add polenta, stirring constantly. Cook and stir until mixture returns to boiling; reduce heat to low. Cook for 8 to 10 minutes or until mixture is thickened, stirring occasionally.

Meanwhile, grease a 3-quart rectangular baking dish. Spread half of the sausage mixture in the bottom of the prepared baking dish.

Working quickly, spread half of the polenta over the sausage mixture in the baking dish. Top with mushroom mixture and half of the cheese. Quickly spread the remaining polenta over the top as evenly as possible. Top with the remaining sausage mixture and the remaining cheese. Cool completely.

Cover baking dish with plastic wrap, then with foil. Freeze for up to 1 month.

To serve, thaw in the refrigerator overnight (casserole may still be a bit icy). Preheat oven to 350 degrees F. Remove plastic wrap; cover with foil. Bake about 1 1/2 hours or until heated through. Let stand for 10 minutes before serving.

casseroles3

Zucchini Rice Casserole

Ingredients

  • 1 cup uncooked long grain rice
  • 3 medium zucchini, cut into 1/8-inch slices
  • 1 green bell pepper, diced
  • 1/2 sweet onion, diced
  • 1 tablespoon olive oil
  • 4 cups (16 ounces) shredded mozzarella cheese, divided
  • 2 cups (16 ounces) light sour cream
  • 1 tablespoon minced fresh parsley
  • 1 teaspoon salt
  • 1 teaspoon dried oregano
  • 1 large tomato, seeded and diced

Directions

Cook rice according to package directions.

In a large skillet, heat oil and cook the green pepper, onion and zucchini for 3-5 minutes or until the vegetables are crisp-tender. Set aside.

Place rice in a greased shallow 3-qt. baking dish. Add 1-1/2 cups cheese.

In a large bowl, combine the sour cream, parsley, salt and oregano.

Spread over the cheese layer.

Add the sautéed vegetables and tomato. Sprinkle with remaining cheese.

If not cooking immediately, cover tightly and refrigerate overnight. Remove from the refrigerator thirty minutes before heating.

Bake, covered, at 350°F for 30 minutes. Uncover; bake 5-10 minutes longer or until heated through and the cheese is melted.

casseroles4

Tuscan Bean Casserole

Ingredients

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

Directions

Preheat oven to 350 degrees F.

In a saucepan cook kale in a small amount of boiling water for 8 to 10 minutes until tender. Drain well in a colander.

Heat 1 tablespoon of the oil in the empty pan over medium heat. Add onion and celery; cook for 4 to 5 minutes or until tender.

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

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

Bake, covered, for 20 minutes. Bake, uncovered, about 10 minutes more or until heated through.

casseroles5

Bulgur, Beef Stuffed Peppers

Ingredients

  • 8 large red, yellow and/or orange bell peppers, with stems if possible
  • 2 cans (14 to 14 1/2-ounce) chicken broth
  • 1 1/2 cups bulgur
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, crushed with press
  • 1 pound ground beef or turkey
  • 1 package (10-ounce) frozen chopped spinach, thawed and squeezed dry
  • 1 teaspoon Italian seasoning
  • 2 cans (28-ounce) crushed Italian tomatoes
  • 1 cup shredded mozzarella cheese
  • 1/4  teaspoon salt
  • 1/4  teaspoon coarsely ground black pepper

Directions

Cut 3/4-inch slice from the top of each pepper; reserve tops, including stems.

Remove seeds and ribs and cut a thin slice from bottom of each pepper, if needed, so they will stand upright.

Arrange 4 peppers and their tops (separately) on the same microwave-safe plate. Cook, uncovered, in the microwave on High 4 minutes. With tongs, transfer tops to a paper towel. Microwave peppers 4 to 5 minutes longer or until just tender. Invert peppers onto a double thickness of paper towels to drain. Repeat with remaining peppers and tops.

In a microwave-safe large bowl, combine chicken broth and bulgur. Cook, uncovered, in the microwave on High 12 to 15 minutes or until bulgur is tender, but still slightly chewy, and most of broth is absorbed. You can also do this on top of the stove. Bring the broth to a boil and stir in the bulgur. Reduce the heat and cook the bulgur until tender, about 7 minutes.

Meanwhile, in a deep 12-inch skillet, heat oil on medium until hot. Add onion and garlic, and cook 5 minutes or until onion begins to turn golden, stirring frequently. Remove 1/4 cup onion mixture and reserve. Add beef to the remaining onion in the skillet and cook 6 to 8 minutes or until beef is no longer pink, breaking up beef with the side of a wooden spoon.

Remove skillet from the heat and stir in cooked bulgur, spinach, Italian seasoning, 1 cup crushed tomatoes and 3/4 cup mozzarella. Fill peppers with bulgur mixture, using a generous 1 cup for each; sprinkle each pepper with the remaining 1/4 cup cheese. Replace pepper tops.

Preheat oven to 350 degrees F.

Wipe skillet clean and combine remaining crushed tomatoes, reserved onion mixture, salt and coarsely ground black pepper in the skillet; heat to boiling on medium-high, stirring occasionally.

Divide tomato sauce evenly between two 2-quart casseroles or 8″ by 8″ glass baking dishes. Place 4 peppers in each dish.

Cover one dish with foil and bake 35 minutes or until peppers are hot. Cover the second dish and freeze for another day.


The two most common major species of walnuts are the English Walnut and the Black Walnut. The English Walnut originated in Persia and the Black Walnut is native to eastern North America. The Black Walnut is full of flavor, but due to its hard shell and poor hulling characteristics, it is not grown commercially for nut production. The commercially produced walnut varieties are nearly all hybrids of the English Walnut. The United States is the world’s largest exporter of walnuts. The Sacramento and San Joaquin Valleys of California produce 99 percent of the nation’s commercial English Walnuts.

The walnut harvest season in California typically runs from late August through late November. Once the outer green hull of the walnut begins to dry and split, the nuts are ready for harvest. Thanks to their sturdy shells and leathery outer husk, walnuts are exceptionally well-protected from pests and rot. If stored and handled properly, they can be consumed up to one year after harvest.

The orchard floor is swept for debris and then a mechanical shaker is employed to vigorously shake each tree trunk, knocking the ripe walnuts off their branches and onto the cleared orchard floor. A separate machine is used to sweep the walnuts into neat rows so that mechanical harvesters can pick them up off the ground efficiently.

Shaking the walnuts out of the tree.

When consumed fresh from the tree, walnuts have a softer texture and a creamy, slightly bitter flavor. At this stage, they typically have a 20 to 25 percent moisture level. After the walnuts are cleaned and the leathery outer husk is removed, one of the first processing steps these walnuts will undergo is mechanical drying. Even those walnuts sold in the shell will be dried to achieve an 8-percent moisture level, which results in a taste familiar to consumers’ palates and also protects the nuts from rot.

While a little less than half of exported walnuts are sold in the shell, only about 5 percent remain in the shell stateside. The other 95 percent are cracked to order, as storing the nuts in their shells extends their shelf life.

After being initially screened for any debris, the nuts are air-separated from the cracked shells and sorted into a variety of sizes and colors. Generally speaking, lighter-colored intact halves sell at a premium price, while smaller darker pieces are sold at a lower price.

Workers inspect the processed nuts to ensure that they are clean, properly dried and of the correct size and color for the particular order at hand. After this step, the nuts are packaged and shipped. Additionally, a small sample is removed from each batch and sent for laboratory tests to ensure that they meet all food safety regulations set forth by the California Walnut Board, the USDA and the FDA.

When shopping, look for unblemished, clean-looking, creamy colored walnuts. If you are buying shelled walnuts, choose walnut halves for eating and decoration and broken nuts for garnishing or baking. Bags should have little or no “dust” which occurs with handling. To avoid rancidity, refrigerate or freeze shelled walnuts in an airtight container and store nuts in the shell in a cool dark cupboard up to six months or refrigerate.

One quarter cup of walnuts provides 90 percent of omega 3s known to benefit heart health and cognitive function. Walnuts also contain ellagic acid which supports the immune system and may fight cancer. Just 4 walnuts a day can be beneficial.

Walnuts are good in pasta, cereal, cooked vegetables, fruit or green salads or baked goods. They can be pureed into a walnut butter.

Walnut Crostini

For the caramelized onions

  • 1 tablespoon butter
  • 1 teaspoon olive oil
  • 1 medium yellow onion, peeled, halved and thinly sliced
  • Salt and pepper

For the walnut spread

  • One 3-inch chunk of carrot
  • One 3-inch chunk of celery
  • 1 shallot, peeled and cut in half
  • 1 large bay leaf
  • 2 ½ cups milk
  • Salt and pepper
  • 2 ½ cups (8 ounces) toasted walnuts

For the crostini and serving

  • Half a sourdough baguette, cut diagonally into slices about ¼-inch thick (for 24 – 30 slices)
  • 1/4 olive oil, plus 1 tablespoon
  • 2 cloves garlic, peeled
  • 1 ½ cups, lightly packed, small (baby) arugula leaves (about 1 ounce)
  • Salt and pepper

Directions

To prepare the caramelized onions:

Melt the butter in a medium saucepan over medium-low heat. Add the olive oil and onion, season lightly with salt and pepper and stir to combine.

Cook for 20 – 30 minutes, stirring frequently— until the onions are lightly brown. Transfer to a small bowl and set aside.

To prepare the walnut spread:

Wrap the carrot, celery, shallot and bay leaf in a double thickness of cheesecloth and tie the bundle securely with twine. Place in a medium saucepan, pour in the milk and season with 1/4 teaspoon salt and 1/8 teaspoon pepper. Bring to a simmer over medium-high heat. Add the walnuts, reduce the heat, and poach in the simmering milk for 20 minutes, stirring once or twice.

Strain the mixture, reserving the milk and walnuts separately. Discard the cheesecloth bundle. While the walnuts are still warm, put them in a food processor. Add 1/3 cup of the reserved milk and puree. Add additional milk by tablespoons, until the mixture is smooth and spreadable. Season to taste with salt and pepper, transfer to a bowl and set aside. Any remaining milk may be used in a soup or sauce.

To prepare the crostini:

Brush the baguette slices lightly with olive oil, put them in a single layer on a baking sheet, and place in a preheated 350ºF oven for about 5 minutes, to dry and crisp the bread. Remove from the oven and gently rub each slice with garlic.

Spread about 1 tablespoon of the walnut mixture on each crostini.

In a small bowl toss the arugula with 1 tablespoon olive oil, then season lightly with salt and pepper. Place a few leaves of arugula over each crostini and top with about 1/2 teaspoon of caramelized onions.

Pasta with Broccoli and Walnut Pesto

Ingredients

  • 8 ounces tri-color fusilli or any short pasta
  • 1/2 cup walnuts
  • 3 tablespoons olive oil
  • 1 large onion, chopped
  • Kosher salt
  • Pepper
  • 1 lemon
  • 1 clove garlic
  • 1/4 cup grated Parmesan, plus more for serving
  • 1 1/4 cups frozen broccoli florets, thawed
  • 1/2 cup dry white wine
  • Garnish with herbs of choice

Directions

Heat oven to 400 degrees F.

Spread the walnuts on a rimmed baking sheet. Roast until fragrant, 5 to 6 minutes; transfer to a food processor and let cool.

Heat 1 tablespoon oil in a large skillet over medium heat. Add the onion, season with 1/4 teaspoon each salt and pepper and cook, covered, stirring occasionally, until tender, 6 to 8 minutes.

While the onions are cooking, use a vegetable peeler to remove 3 strips of zest from the lemon. Thinly slice the zest; add it to the food processor with the walnuts along with the garlic and pulse until finely chopped. Add the Parmesan, 1/4 cup broccoli florets, 2 tablespoons oil and 1/2 teaspoon each salt and pepper and purée until smooth

Add the wine to the onions and simmer for 2 minutes. Add the remaining 1 cup broccoli florets and cook, tossing, until heated through.

Cook the pasta according to package directions. Reserve 1/2 cup of the cooking water, drain the pasta, and return it to the pot. Add the walnut pesto and the reserved pasta cooking water and mix. Add the onion mixture and toss to combine. Serve with a squeeze of lemon juice, additional Parmesan and herbs.

Bulgur Stuffed Peppers

Ingredients

  • 4 medium (6-ounce) red bell peppers
  • 3 tablespoon olive oil, plus extra for brushing peppers
  • 1 cup uncooked bulgur
  • 3/4 cup boiling water
  • 1/2 cup fresh-squeezed lemon juice
  • 1/4 cup finely minced chives or scallions
  • 1 tablespoons minced fresh dill
  • 3 tablespoons minced Italian parsley
  • 1/2 cup (packed) crumbled feta cheese
  • 1/4 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 cup walnuts, toasted and chopped
  • 3/4 cup finely chopped dried apricots

Directions

Place a medium-small skillet (one that has a tight-fitting lid) over medium heat and wait about 1 minute. Pour in 2 tablespoons of the olive oil and swirl to coat the pan. Add the uncooked bulgur and sauté over medium heat for about 5 minutes. Keep stirring during this process to be sure it doesn’t burn. Pour in the water, place the lid on the pan, and turn off the heat. Let stand 30 minutes.

After 30 minutes, fluff with a fork as you add the remaining tablespoon of olive oil and the lemon juice. Stir in the chives, dill, parsley and feta and then add salt and pepper to taste. Stir in the walnuts and apricots.

Preheat the oven to 375°F. Lightly oil a baking dish large enough to fit the peppers.

Slice the top off each pepper; reserve the top. Reach inside the peppers with a spoon to scrape out the pith and seeds.

Spoon a 1/2 cup of stuffing into each pepper. Place the tops back on the peppers.

Brush the outside surface of each pepper with a little additional olive oil and place them standing upright in the prepared dish.

Bake for 35 minutes in the center of the oven. Let sit for at least 5 minutes; serve hot or warm.

Fish Fillets with Walnut Brown Butter Sauce

Ingredients:

  • 3 tablespoons unsalted butter
  • 1/4 cup freshly squeezed lemon juice
  • 1 tablespoon chopped fresh basil or any herb of choice
  • 2 tablespoons chopped walnuts
  • Salt and fresh ground black pepper to taste
  • 1 tablespoon olive oil
  • 4 (6-oz each) boneless white fish fillets (cod, bass, tilapia, halibut, sole, grouper, etc)

Directions

Place the butter in a small saucepan and melt over medium heat. Cook for 5-10 minutes, until the butter begins to take on a light-brown color and gets a nutty aroma. Add the walnuts and cook for one minute. Pour in the lemon juice, turn up to high heat, and bring to a boil. Turn off the heat, and add the basil, salt and fresh ground black pepper to taste; reserve.

Season the fish filets with salt and fresh ground black pepper to taste. Sauté the fish in the olive oil over medium-high heat until done. Serve hot with the butter sauce spooned over.

Beef Sliders Stuffed with Walnuts and Gorgonzola

Serves 16

Ingredients

  • 1 teaspoon olive oil
  • 4 slices bacon, finely chopped
  • 1/2 cup finely chopped shallots
  • 2 cups finely chopped button mushrooms
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 1 teaspoon Worcestershire sauce
  • 1 egg, lightly beaten
  • 1 lb lean ground beef
  • 4 oz Gorgonzola (or blue cheese), divided into 16 portions
  • 32 walnut halves
  • 16 small dinner rolls (or 2, 24-inch baguettes, sliced into 8 equal portions, then sliced horizontally)

Directions

Heat oil in a heavy saucepan over medium heat and sauté bacon until just cooked but not crisp.

Add shallots and cook until translucent. Add mushrooms and continue cooking until water evaporates, about 5 minutes.

Transfer mixture to a large mixing bowl and let cool. Add salt, pepper, Worcestershire sauce and egg to mixture.

Add beef and gently mix by hand until all ingredients are incorporated, without overmixing.

Divide mixture into 16 equal portions. Form into thick patties, about 1-1/2 inches thick and 2-1/2 inches in diameter, tuck a piece of cheese and 2 walnut halves into the center of each patty.

Grill patties on medium-high heat until cooked to preferred doneness. Serve in small dinner rolls or between baguette slices with desired condiments. (Especially good with sauteed onions as a topper.)

Chocolate Walnut Gelato

Ingredients

  • 3 cups water
  • 1/2 cup granulated sugar
  • 1/4 cup Dutch processed, unsweetened cocoa powder
  • 3 ounce bittersweet chocolate, finely chopped
  • 1 tablespoon Kahlua
  • 1 cup very finely chopped walnuts, toasted

Directions

In a medium saucepan over medium heat, bring water, sugar and cocoa powder to a boil, whisking constantly.

Reduce heat and simmer until sugar is completely dissolved and cocoa is well blended, about 1 minute.

Remove from heat and stir in bittersweet chocolate until melted. Let cool completely.

Stir in Kahlua and walnuts. Cover and refrigerate until completely cold, about 4 hours.

Without an ice cream maker:

Spoon chilled chocolate mixture into a shallow metal pan; freeze until almost firm, about 3 hours.

Break into chunks; purée in a food processor. Pack into an airtight container and freeze until firm, about 1 hour.

With an ice cream maker: transfer chilled mixture to ice cream maker and prepare according to manufacturer’s instructions.

 



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