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Healthy Mediterranean Cooking at Home

Category Archives: Grilling

Grilled Rib Eye Steaks with Shallot-Thyme Butter

Steak
2 rib-eye steaks, 6-8 ounces each
2 tablespoons coarsely ground peppercorns
1 tablespoon coarse sea salt

Shallot-Thyme Butter
4 tablespoons unsalted butter, softened
1/2 teaspoon fresh thyme leaves, minced
5 chive leaves, minced
1 small shallot or half of a large shallot, minced
Salt and freshly ground pepper
1/2 teaspoon lemon juice

Directions

Prepare the butter: Mash the butter with a fork, integrating all the remaining butter ingredients. Add 1/4 teaspoon each of salt and pepper.

Prepare an outdoor gas or charcoal grill and oil the grill grates. (You can also use a grill pan to cook the steak. Oil the grill pan after it gets very hot.)

Season the steaks with the peppercorns and salt. Press the mixture into the steaks.

When the fire is ready or the grill pan is very hot, grill the steaks for about 3 minutes per side for rare, and about a minute or two longer for medium-rare to medium.

Remove the steaks to a serving platter and place 2 tablespoons of the butter on each steak. Let rest 5 minutes and serve.

Creamed Spinach

Ingredients

4 cups chopped fresh spinach leaves
1 garlic clove, minced
1 small onion finely chopped
1 tablespoon unsalted butter
1 tablespoon olive oil
2 tablespoons cream cheese
2 tablespoons heavy cream
Salt and pepper

Directions

Heat a large saucepan over medium heat. Add the oil and butter, and stir it around so it melts. Saute the onion and garlic until soft, about 5 minutes.

Add the spinach in batches, pushing it down with a wooden spoon to help it wilt. Keep adding more spinach when there is room in the pot.

Cook the spinach until it is wilted, then lower the heat and add the cream and cream cheese.

Stir and cook for about 5 minutes until the cheese is dissolved throughout the spinach. Season with salt and pepper and serve hot.

Oven-Baked Onion Rings

4 servings

Ingredients

1 large sweet onion – ends trimmed off, peeled and cut crosswise into 1/2-inch thick slices
2 eggs
2 tablespoons heavy cream
1 pinch cayenne pepper, or to taste
3 cups panko breadcrumbs, or more if needed
1/2 cup all-purpose flour
1/4 teaspoon garlic powder
1/2 teaspoon salt, plus extra for sprinkling
1/4 teaspoon ground black pepper
Olive oil cooking spray

Directions

Preheat the oven to 450 degrees F.

Separate the onion slices into individual rings. Place the onion rings in a bowl of ice-cold water before coating.

Whisk eggs with cream in a bowl until thoroughly combined; season egg mixture with a pinch of cayenne pepper.

Place flour, garlic powder, salt, and pepper in a large resealable plastic bag. Place panko crumbs in a separate bowl.

Place the onion rings on paper towels to remove extra moisture from the soaking.

Work with one or two onion slices at a time, place them into the bag of flour mix.

Seal the bag and shake until the onion rings are well coated with flour.

Place flour-coated onion rings into the egg mixture, a few at a time, and toss lightly with tongs until coated.

Place rings into panko crumbs and gently shake the bowl to toss the crumbs with the onion rings until rings are coated with crumbs.

Transfer coated onion rings to a large baking sheet; spray rings lightly with cooking spray.

Bake in the preheated oven until the onion rings are tender and crumbs are lightly golden brown, about 15 minutes.

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Smoky Eggplant Dip with Pita Chips

Ingredients

One Italian eggplant (about 1 pound)
2 tablespoons extra-virgin olive oil, plus more for drizzling
1 garlic clove
1 tablespoon tahini paste
1 tablespoon freshly squeezed lemon juice
1/2 teaspoon sea salt
1/4 teaspoon cayenne pepper
1/2 teaspoon smoked paprika
Za’atar dry spice, for garnish

Pita Chips
8 large pita rounds, cut into triangles
2 tablespoons za’atar dry spice
1/2 cup extra-virgin olive oil
Kosher salt

Directions

Split the eggplant in half through the stem and score the flesh. Drizzle with olive oil and season with salt. Grill the eggplant on a very hot grill pan or outdoor grill until the skins are wrinkled and black and the flesh side is charred.
When the eggplants are cool enough to handle, cut off the tops and scoop the flesh from the skin into a processor bowl.
Add the garlic, tahini, lemon juice, paprika, salt and cayenne pepper and puree until smooth. Add the olive oil and pulse again to incorporate. Taste and adjust seasoning, as needed. Pour into a serving bowl and garnish with a drizzle of olive oil and a sprinkling of .za’atar.

To make pita chips.
Preheat the oven to 375 degrees F. Put the pita triangles on two rimmed cookie sheets. Combine the za’atar spice mix and extra-virgin olive oil in a bowl or jar and drizzle over the pita. Bake for 10 to 15 minutes until crispy.

Grilled Stuffed Yellow Squash

4 servings

Ingredients

2 large yellow squash
1 garlic clove, grated
2 scallions, minced
1 celery stalk, chopped
1/2 cup minced sun-dried tomatoes in olive oil
2 tablespoons sun-dried tomato oil (from the jar)
5 sage leaves, minced
1/4 cup jarred deli pepper rings, minced

Directions

Cut the squash in half lengthwise. With a grapefruit spoon, scoop out the squash flesh, leaving about a ¼ inch thick shell. Chop the squash flesh.

In a small skillet heat the sun-dried tomato oil over low heat. Add the garlic, scallions, and celery and cook until tender, 2-3 minutes. Add the squash flesh and saute until the squash is completely cooked and soft. Add the sage, sun-dried tomatoes and pepper rings, Stir and remove the pan from the heat. Cool to room temperature.
Fill the squash boats evenly with the stuffing.

Heat an outdoor grill to high and oil the grill grates. Turn the heat down to medium and place the squash boats on the grill, close the lid and grill for about 15 minutes until the shells are softened and the top of the stuffing is beginning to brown.

Swiss Chard Quiche

6-8 servings

You will need a 10-inch glass pie pan that is 2 inches deep.

Ingredients for Press in the Pan Pie Crust
1 ½ cups all-purpose flour or For Low Carb or Gluten-free Crust: 1 ½ cups blanched almond flour
1/2 teaspoon sea salt
1/2 teaspoon sugar or low carb sugar substitute
1/4 teaspoon baking powder
1/3 cup vegetable oil
4 tablespoons cold water

Ingredients for the Filling
One large bunch of Swiss Chard
Salt and black pepper to taste
1 tablespoon olive oil
4 whole scallions (green onions) diced
1/2 cup heavy (whipping) cream
6 large egg
2 cups shredded cheddar cheese

Directions

Wash the chard and remove the stems. Save the stems for soup. Cut the leaves into smaller pieces. Heat the one tablespoon olive oil in a skillet and add the chard leaves. Cook just until wilted. Season with salt & pepper. Set the pan aside.

Preheat the oven to 350 degrees F

Coat a deep dish 10-inch glass pie plate with cooking spray. Place the flour, salt, sugar, and baking powder in the pie pan. Mix with a fork. Combine the vegetable oil and water in a measuring cup. Pour over the flour mixture in the pie plate. With the fork incorporate all oil mixture into the flour until it is completely moit=st. With your hands, press the mixture across the bottom and up the sides of the pie plate.

Prebake the crust in the oven for 10 minutes.

Beat the eggs in a medium bowl and add the cream.

Remove the pie pan from the oven and place the scallions on the bottom crust. Top with 1 cup of the cheddar followed by the wilted chard. Pour the egg mixture over the chard and sprinkle the top with the remaining one cup of shredded cheddar.

Bake in the center of the oven for 45 minutes until puffed and golden brown. Cool 15 minutes before cutting.

Noodles with Grilled Italian Sausage

2 servings

Ingredients

1/2 lb spicy Italian Sausage
Olive oil spray
2 oz thin spaghetti
1 zucchini, about 8 oz
1 yellow squash, about 8 oz
2 cups homemade marinara sauce
½ cup grated parmesan cheese

Directions

Prepare an outdoor grill with an area for indirect heat. Coat the sausage with olive oil cooking spray. Place the sausage over indirect heat and cook until golden brown on the outside and cooked through, about 30 minutes, turning them over after 15 minutes. Remove to a plate and cut into two-inch pieces

Using a spiralizer to make noodles with the zucchini and squash. Place on paper towels to remove the moisture.

Bring a pot of salted water to a boil and cook the spaghetti al dente. Drain.

Combine the marinara sauce and grilled sausage in a saucepan and heat.

To assemble: In the pot that the spaghetti was cooked, place half of the hot marinara sauce. Add the vegetable noodles and spaghetti. Stir gently and heat.
Divide the noodles into two pasta bowls, top with sausage and remaining sauce. Garnish with cheese and serve immediately


Pork Chops

Ingredients

3–4 pork chops (1 lb) 3/4 inch thick
Freshly ground black pepper
1/2 cup homemade BBQ sauce (see recipe below) or your favorite brand

Directions

Prepare an outdoor grill for high direct heat and indirect heat. Oil the grates.

Trim off excess fat and pepper both sides of the pork chops.

Place the pork chops on the grill over direct high heat with the lid closed. Cook for 2 minutes.

Turn the pork chops over and continue grilling, lid closed, for another 2 minutes.

Reduce the heat to medium-low on a gas grill or move the chops to a cooler portion of a charcoal grill.

Brush a liberal amount of barbecue sauce on the chops and then turn them over. Brush more barbecue sauce on the top side.

Cook for another 2 or 3 minutes or until the internal temperature of the chops are 145° F.

Remove the pork chops from the grill to a serving platter and let rest for about 5 minutes.

BBQ Sauce

Ingredients

26 oz container strained or crushed tomatoes
1 cup water
1/2 cup apple cider vinegar
1/3 cup maple syrup
1 tablespoon lemon juice
2 teaspoons onion powder
1 1/2 teaspoons garlic powder
1 1/2 teaspoons ground black pepper
1 1/2 teaspoons ground yellow mustard
1 teaspoon smoked paprika
1/2 teaspoon salt

Directions

Combine all of the ingredients in a medium saucepan over medium-high heat.

Stir to combine. Bring to a boil, and then reduce to simmer. Cook, uncovered, until thick about 1 ½ hours. Taste and adjust seasonings.

Store in an airtight container in the refrigerator.

Buttermilk Mashed Potatoes

4 servings

Ingredients

1 pound potatoes, peeled and cut into cubes
Salt
1/4 – 1/2 cup buttermilk
2 tablespoons chopped fresh chives

Directions

Bring a large pot of salted water to a boil. Add the potatoes and cook for 15 minutes, or until tender. Drain and place in a large bowl.

Mash the potatoes, adding the buttermilk until moist and the consistency that you like. Season with additional salt if needed. Add the chives and serve..

Garlicky Sautéed Greens

4 Servings

Ingredients:

3 cloves garlic, sliced thin
2 tablespoons extra virgin olive oil
4 cups (packed) stemmed and roughly chopped swiss chard or other greens
1/4 teaspoon red pepper flakes
1/2 teaspoon sea salt

Directions:

Heat garlic and oil in large skillet over medium-low heat until the garlic begins to turn golden, about 3 minutes. Pour the mixture into a small bowl and reserve.

Add the Swiss chard, red pepper flakes, and salt to empty skillet. Using tongs, turn greens until wilted enough to fit in the pan.

Raise the heat to medium, cover, and cook 7 to 10 minutes, tossing a few times during the cooking process. Transfer the greens to a colander to drain.

Return to them to the pan, turn the heat to low and toss with the reserved garlic and oil mixture.when hot, transfer to a serving bowl.


The Mediterranean countries include France, Spain, Italy, Greece and Portugal along the north; Turkey, Syria, Lebanon and Israel on the east; and the African countries of Egypt, Libya, Algeria, Morocco and Tunisia on the south. The Mediterranean countries utilize many of the same ingredients but each country has a unique way of creating recipes with those same ingredients. So far in this series, I have written about Mediterranean cuisine in general and about the countries of Portugal, Spain, France, Italy, Greece, Turkey and Syria. This series continues with the country of Lebanon.

Stretching along the eastern shore of the Mediterranean Sea, Lebanon’s length is almost three times its width. As it stretches from north to south, the width of its terrain becomes narrower. Lebanon has a Mediterranean climate characterized by a long, semi-hot, and dry summer, and a cold, rainy and snowy winter.

The country’s role in the region was shaped by trade. Lebanon is named “the pearl of the middle east.” It serves as a link between the Mediterranean world and India and East Asia. The merchants of the region exported oil, grain, textiles, metalwork, and pottery through the port cities to Western markets.

Lebanon was heavily forested in ancient and medieval times, and its timber, especially cedar, was exported for building and shipbuilding. Although Lebanon’s diverse and abundant plant and animal life suffered a heavy toll during the country’s lengthy civil war, the post-civil war period was marked by the rise of fledgling environmental groups and movements that worked toward the creation of protected areas and parks in Lebanon’s ecological areas.

Lebanon has a heterogeneous society composed of numerous ethnic and religious groups. Ethnically, the Lebanese compose a mixture Phoenicians, Greeks, Armenians and Arabs.

Meat kebab, falafel, baba ghanoush, muhammara, hummus, sambusak, rice, tahini, kibbeh ,pita. Halal food. Lebanese cuisine.

The cuisine of Lebanon is the epitome of the Mediterranean diet. It includes an abundance of grains, fruits, vegetables, fresh fish and seafood; animal fats are consumed sparingly. Poultry is eaten more often than red meat, and when red meat is eaten, it is usually lamb.

Many dishes in the Lebanese cuisine can be traced back thousands of years to eras of Roman and Phoenician rule. More recently, Lebanese cuisine was influenced by the different foreign civilizations that held power. From 1516 to 1918, the Ottoman Turks controlled Lebanon and introduced a variety of foods that have become staples in the Lebanese diet, such as cooking with lamb. After the Ottomans were defeated in World War I (1914–1918), France took control of Lebanon until 1943, when the country achieved its independence. The French introduced foods such as flan, a caramel custard dessert dating back to the 16th century AD, and croissants.

Most often foods are grilled, baked or sautéed in olive oil and vegetables are often eaten raw, pickled, or cooked. Herbs and spices are used in large quantities. Like most Mediterranean countries, much of what the Lebanese eat is dictated by the seasons and what is available. In Lebanon, very rarely are drinks served without being accompanied by food. Similar to the tapas of Spain and aperitivo of Italy, mezze is an array of small dishes placed before the guests. Mezze may be as simple as raw or pickled vegetables, hummus, baba ghanouj and bread, or it may become an entire meal consisting of grilled marinated seafood, skewered meats, a variety of cooked and raw salads and an arrangement of desserts.

Salads may include tabbouleh, fattoush and kebbeh. Patties such as the Sambusac and stuffed grape leaves are often included. Family cuisine offers also a range of dishes, such as stews, which can be cooked in many forms depending on the ingredients used and are usually served with meat and rice vermicelli. Lebanese flat bread, called pita, is a staple at every Lebanese meal and can be used in place of a fork. Although simple fresh fruits are often served towards the end of a Lebanese meal, there are also desserts, such as baklava. Although baklava is the most internationally known dessert, there is a great variety of Lebanese desserts.

Lebanese Dishes To Make At Home

Pita Bread

Serves 6

Ingredients

1 tablespoon active dry yeast
1 tablespoon sugar
4 cups bread flour, plus more for kneading/forming
2 teaspoons salt
1⁄4 cup and 1 tablespoon olive oil, plus more for greasing

Directions

Preheat the oven to 350 degrees F.

In a small bowl, dissolve the yeast and sugar in 1⁄2 cup of warm water. Cover and set aside for 15 minutes.

In the bowl of a stand mixer fitted with the dough hook, dissolve the salt in 1 cup of warm water. Add the flour and turn the mixer on.

Slowly add the yeast mixture and 1 tablespoon of the olive oil. Mix until the dough combines (it will be sticky), about 2 minutes.

Turn the dough out onto a lightly floured work surface and knead for 10 minutes.

Shape the dough into a ball and place on a lightly greased sheet pan. Coat lightly with oil.

Cover with plastic wrap and place in a warm area until it doubles in size, about 1 hour.

Punch the dough down and knead for 5 minutes. Divide the dough into 6 (5 oz.) pieces and roll each piece into a ball.

Place on a sheet pan lined with parchment paper.

Cover the balls with plastic wrap, being careful not to let the plastic wrap stick to the balls (you can do this by placing coffee mugs or short glasses on the sheet pan). Let the balls proof for 15 minutes.

Lightly dust one piece of dough at a time on both sides with flour.

Push the dough out with your fingers in a circular motion to create a disk that is approximately 5″ in diameter and 1⁄2″ thick.

Using a lightly floured rolling-pin, roll the dough in a clockwise motion to get it to 7″ in diameter and 1⁄8″ thick.

Transfer the dough to an inverted lightly floured sheet pan. Place in the preheated oven and cook for 3 minutes.

Flip the bread over and cook for another 3 minutes. Remove the bread from the oven, transfer to a parchment paper lined cookie sheet.

Place a second piece of parchment paper on top of the bread and cover with a damp towel. Let the bread sit for 10 minutes, or until cooled.

Repeat with the remaining dough.

When ready to serve, lightly brush the pitas with the remaining olive oil and grill for 1-1 1⁄2 minutes on each side.

It should be warm but still pliable. Cut the bread into wedges and serve.

Labaneh

Thick, tart, and creamy yogurt-like cheese, is eaten with olive oil, pita bread and za’atar.

Serves 4

Ingredients

8 cups whole milk
1 cup plain yogurt
Kosher salt, to taste
Olive oil, for serving

Directions

Bring milk to a boil in a 4-quart nonreactive saucepan fitted with a deep-fry thermometer.

Remove the pan from the heat and let cool until the thermometer reads 118°F.

Transfer 1 cup of the milk to a bowl; whisk in yogurt until combined.

Add yogurt mixture to the saucepan and whisk until smooth; cover tightly with plastic wrap and let sit in a warm place (ideally 70°F-75°F) until thickened, 6-8 hours.

Line a fine-mesh strainer with 3 layers of cheesecloth; set over a bowl. Transfer yogurt to the strainer; let drain at least 8 hours or overnight.

Transfer to a serving dish. Season with salt and drizzle with oil. Add olives and za’atar, if desired.

Spiced Chicken And Tomato Kebabs

Serves 4

Ingredients

1 cup plain yogurt
1⁄2 cup fresh lime juice
2 tablespoon olive oil
2 tablespoons orange zest
1 tablespoon ground cumin
1 tablespoon kosher salt
1 tablespoon ground black pepper
2 teaspoons crushed saffron
1 teaspoon ground coriander
6 cloves garlic, minced
1 large yellow onion, sliced
2 lb. boneless, skinless chicken thighs
4 plum tomatoes, cored
Ground sumac, to garnish
2 limes, halved
Pita, for serving

Directions

Stir together the yogurt, juice, oil, zest, cumin, salt, pepper, saffron, coriander, garlic and onions in a large bowl; add chicken and toss to coat.

Chill for 4 hours.

Build a medium-hot fire in a charcoal grill, heat a gas grill to medium-high or a heat broiler to high.

Skewer chicken on 4 metal skewers and skewer tomatoes lengthwise on another skewer.

Grill chicken and tomatoes, turning often, until the tomatoes are soft and charred, about 7 minutes, and the chicken is cooked through and slightly charred, about 10 minutes.

Sprinkle skewers with sumac; serve with limes and pita.

Garlicky Lentil Salad

Serves 2-3

Ingredients

1 cup green lentils, rinsed
6 tablespoons extra-virgin olive oil, divided
12 cloves garlic, minced
3 tablespoons fresh lemon juice
1 teaspoon ground cumin
1⁄4 teaspoon ground allspice
1 tablespoon minced flat-leaf parsley
1 tablespoon minced fresh mint
Kosher salt and freshly ground black pepper, to taste

Directions

Bring lentils and 3 cups of water to a boil in a 2-quart saucepan.

Reduce heat to medium-low; simmer until the lentils are tender, about 35 minutes. Drain lentils and set aside.

Heat 2 tablespoons oil in an 8” skillet over medium heat. Add garlic and cook until soft, 7–8 minutes.

Remove the pan from the heat and whisk in the remaining oil, lemon juice, cumin and allspice. Pour the garlic mixture over the lentils.

Add parsley. mint and season the lentils with salt and pepper; toss to combine. Serve lentils at room temperature.


Eggplant is probably my family’s favorite vegetable and it is certainly a major food in Italian cuisine. It is versatile and can be prepared healthy or anyway you like it. I prefer to bake the eggplant slices instead of frying them and then I can use them in any number of ways: parmesan, lasagna, “meatballs” or as below – rollatini. This dish is delicious as a main entrée or as an appetizer. Grilled Italian sausage is an excellent side dish as are the green beans.

Eggplant Rollatini

If you choose, you can also coat the eggplant slices in egg and breadcrumbs and bake as described below. If you want less carbs, leave out the crumbs.

Ingredients

2 large eggplants, peeled and cut lengthwise into very thin slices, to get about 14-15 slices
Olive oil
2 1/2 cups ricotta cheese
1 cup shredded mozzarella
½ cup grated Parmesan cheese
1 egg
¼ cup chopped fresh parsley
Salt and pepper to taste
3 cups prepared marinara sauce, homemade or store-bought

Directions

Brush the eggplant slices with olive oil and place them on a large baking sheet.

Roast (or broil) in a 400-degree F oven for 20 minutes, turning the eggplant slices halfway through cooking.

Place on paper towels to cool.

For the filling:

Combine the ricotta, Parmesan cheese, shredded mozzarella, egg, parsley, salt and pepper and mix well.

When the eggplant has cooled about 10 minutes, place about 2 tablespoons of the filling mixture on each slice.

Spread it over the eggplant slice and then roll up into a cylinder. Repeat with all the eggplant slices.

Coat the bottom of a 9×13 inch baking dish with 1 cup of the marinara sauce. Place the eggplant rolls in the baking dish.

Pour the remaining sauce over the top of the eggplant rolls. Cover the dish with foil and bake in a 400-degree F oven for 30 minutes.

Let rest a few minutes before serving.

Grilled Italian Sausage

Ingredients

1 ½ lbs Italian pork sausage
Olive oil

Directions

Heat an outdoor grill for both direct and indirect cooking. Oil the grill grates.

Brush the sausage lightly with olive oil.

Place the sausage on the indirect side of the grill and close the cover.

Cook for 15 minutes and turn the sausage over. Cook for 15 more minutes. Slice and serve.

Skillet Green Beans

Serves 6

Ingredients

1 pound green beans, washed, trimmed and cut in half
1 tablespoon olive oil
2 large cloves garlic, peeled, smashed flat with the side of a knife
A little coarse salt
1/4 cup water
Black pepper to taste

Directions

Heat the skillet on medium and add the oil.

Add garlic and cook 30 seconds or until lightly golden, stirring.

Add the beans, turn a few times to coat well with the oil. Sprinkle with salt.

Stir in the water. Cook 1 minute, stirring occasionally.

Cover and cook 2 – 3 minutes, stirring occasionally, until the beans are slightly wilted but still crunchy.

Uncover and increase the heat to high.

Cook 2 minutes until the liquid has evaporated and the beans are cooked but still bright green.

Taste and adjust the salt as needed. Add black pepper and transfer to a serving dish.

 


Making a BBQ dinner for friends is a great way to entertain, especially if the weather cooperates. I enjoy having guests for dinner and I usually plan my menu with dishes that can be prepared ahead of time. That way I am able to spend time with friends rather than doing a lot of food preparations while they are visiting.

You may have noticed that more and more of your friends are following different diets. Some are only eating low carb foods, others are on a Paleo diet, some are diabetic, others vegetarian and some vegan. It is a good idea to check with your friends to see what they can eat. I am always open to planning variations of what I am making to accommodate their diets. In this case a few friends are following a vegan diet, so instead of 8 beef burgers, four are beef and four are made from oats and beans. These vegan burgers are great on the grill, hold up perfectly and do not fall apart. Just be sure your grill is well oiled.  The rest of the menu works for everyone.

Beef Burgers

For 4 servings

Ingredients

20 oz (1 ¼ lbs grass-fed organic ground steak for burgers
Steak seasoning (I like Penzey’s Chicago seasoning)
1 large sweet onion, cut into 4 ½ inch thick slices
Olive oil cooking spray
4 wheat burger buns

Directions

Shape the meat into four equal patties, about 5 oz each.

Sprinkle the steak seasoning on both sides of the patties and spray each with olive oil cooking spray.

Coat the onion slices on both sides with cooking spray

Heat an outdoor grill on high. Oil the grill grates. Place the burgers on the grill, cover, cook turning once, for a total of 8 minutes.

Place the onion slices on the grill and cook until grill marks form on the bottom, turn them over with a wide spatula and cook the second side for a total of about 4 minutes.

Toast the rolls at the same time. Place the burgers on the bottom half of the rolls and top with a grilled onion slice.

Serve with ketchup and your favorite burger condiments.

Vegan Bean and Oat Burgers

For 4 servings

Ingredients

1/2 sweet onion, minced
1 tablespoon tomato ketchup
1 tablespoon tamari or soy sauce
1 tablespoon Dijon mustard
3/4 cup oats
1/4 cup dry pinto beans
1/4 cup dry red or black beans
1/2 teaspoon ground cumin
3/4 teaspoon chili powder
1/2 medium carrot, grated
2 cloves garlic, grated
1 tablespoon olive oil, plus extra for grilling

For Serving
Grilled Onion slices
4 wheat burger buns
Ketchup or other condiments

Directions

Soak the beans overnight in water to cover and cook the next day for 30 minutes. Drain and cool.

Place the oats in the bowl of the processor and process until finely ground.

Add the 1 tablespoon of olive oil and the remaining ingredients and process until smooth.

Remove the mixture from the processor and shape into four patties. Cover with plastic wrap.

Chill in the refrigerator for a few hours or overnight before grilling.

Brush the patties with olive oil and place on an oiled grill.

Cook for 4 minutes on each side or until golden brown. Place on toasted buns and add a grilled onion slice. Serve with ketchup or other condiments.

Whole-Wheat Burger Buns

6 buns

Ingredients

1 1/2 cups whole-wheat flour
1 1/2 cups all-purpose flour
2 tablespoons vital wheat gluten
1 1/2 teaspoons instant dry yeast
1/2 teaspoon baking soda
1 teaspoon salt
1 1/2 cups warm water
2 teaspoons honey
3 tablespoons vegetable oil

Directions

In the bowl of an electric mixer with the paddle attachment, stir together the flours, yeast, salt, wheat gluten and baking soda.

Add the warm water, honey and oil. Mix on medium speed until the dough comes together around the paddle.

Switch to the dough hook and knead on low until the dough is smooth but slightly sticky.

Place in an oiled bowl, turning over once to coat all over with oil, cover with a kitchen towel, and set aside for 2 hours until the dough has risen.

Punch down the dough and divide into 6 smooth balls

Place the buns on a lightly greased and floured baking sheet, a few inches apart or in a greased burger baking pan.

Flatten the tops slightly with your fingers, and let the buns rise for an hour.

Preheat the oven to 375 degrees F. Place the buns in the oven and bake for about 15 minutes.

Remove to a rack and allow the buns to cool.

Zucchini Fennel Salad

Ingredients

Salad
1 large zucchini, sliced very thin
Half red onion, sliced very thin
1 small fennel bulb, thinly sliced
12 Italian green olives, pitted and chopped

Dressing
3 tablespoons orange juice
3 tablespoons extra virgin olive oil
1 teaspoon dried dill weed
1/2 teaspoon salt
1/4 teaspoon pepper
1 clove garlic, grated
1/4 teaspoon orange zest

Directions

In a large serving bowl, combine the zucchini, onion, olives and fennel.

In a jar with a tight-fitting lid, combine the dressing ingredients; shake well.

Pour over the zucchini mixture and toss to coat. Refrigerate for several hours until chilled before serving.

Peach Crisp

Ingredients

Filling
4 cups peaches, peeled and sliced (about 8 medium peaches)
2-3 tablespoons agave nectar, depending on the sweetness of the peaches

Topping
½ cup all-purpose flour
½ cup oats
1/3 cup chopped pecans
1/4 – 1/3 cup brown sugar
1/2 teaspoon ground cinnamon
1/4 cup vegetable oil

Directions

Preheat the oven to 350ºF.

In a large bowl, combine the fruit and the agave nectar. Spread the mixture evenly in an 8×8-inch baking pan.

In a medium-sized bowl, combine the flour, oats, pecans, brown sugar and cinnamon.

Stir the oil into the topping mix with a fork until you get a crumbly mixture forms.

Sprinkle this mixture evenly over the fruit in the baking pan.

Bake for 50 minutes, until the fruit is bubbling and the top is golden.

 


Looking for a few ideas on what to cook for dinner on busy weeknights? Here are a few recipes for you to try. The codfish, pork kabobs and Parmesan chicken come together fast. For the pasta dish, roast the broccoli in the oven while the pasta is cooking. Just a few minutes more are needed to pull it all together with some delicious results. Use seasonal vegetables for the sides.

Lemon Breadcrumb Topped Codfish

Pacific cod is a sustainable fish. Serve with a pasta or rice side dish and a vegetable.

2 servings

Ingredients

1 tablespoon olive oil
1/2 cup panko breadcrumbs
½ teaspoon finely grated lemon zest
Kosher salt and freshly ground black pepper
1 tablespoon olive oil mayonnaise
Two 6 oz center cut Pacific cod fillets

Directions

Heat the oven to 400°F.

Make the lemon-zest breadcrumbs: In a medium bowl, combine the breadcrumbs, oil, salt and pepper to taste and the lemon zest.

Mix well. Set aside.

Place the cod fillets in a small baking dish coated with olive oil.

Spread the non skin side of each fillet with some of the mayonnaise and then press on a layer of breadcrumbs.

Put the pan in the oven and roast until the fish is cooked through, 18-20 minutes.

Grilled Pork Kabobs

Serve with potato salad or baked beans.

4 servings

Ingredients

3 (1/2 to 3/4-inch-thick) boneless pork loin chops (1 lb), trimmed of fat
½ teaspoon salt
¼ teaspoon black pepper
1 medium zucchini, cut into 1-inch pieces
¼ of a red onion, cut into 1 inch pieces
Half a medium bell pepper, cut into 1 inch pieces
½ cup Peach BBQ sauce

Directions

Heat an outdoor grill and oil the grill grates.

Sprinkle both sides of each pork chop with salt and pepper; cut each chop into 1 inch pieces.

Alternately thread pork pieces, zucchini, onion and bell pepper evenly onto metal skewers. .

When ready to grill, place the skewers on a gas grill over medium heat or on a charcoal grill 4 to 6 inches from medium coals.

Brush with the BBQ sauce. Cook 5 minutes. Turn kabobs; brush with more sauce.

Cook an additional 5 to 7 minutes or until the pork is cooked through.

Creamy Broccoli Pasta

Serve with an Italian mixed green salad or a tomato salad.

Serves 4-6

Ingredients

1 lb dry rigatoni pasta
1 large bunch broccoli florets
1 clove garlic
4 tablespoons butter
4 tablespoons all-purpose flour
3 cups whole milk
1 cup grated Parmigian0-Reggiano cheese
1/8 teaspoon nutmeg
Salt, pepper and olive oil
6 slices of Prosciutto di Parma

Directions

Heat the oven to 425 degrees F.

In a large bowl mix the broccoli with enough of the olive oil to coat generously, add salt to taste, and a few grinds of pepper.

Turn the broccoli out onto the baking sheet and arrange the pieces so that they are evenly spaced.

Roast until the florets begin to brown, about 10 minutes. Stir the broccoli pieces and add the slices of prosciutto to the pan,

Continue to roast until the broccoli is tender and the prosciutto is crisp, about 10 more minutes.

Boil a large pot of water to cook the pasta. When it reaches a full boil, add salt and the pasta and cook according to package instructions for al dente.

When the pasta is finished cooking, reserve 1/2 cup of the starchy pasta water and then drain the pasta in a colander.

Mince the garlic and cook it over medium heat in the empty pasta pot with the butter until the garlic has softened slightly (3-5 minutes).

Add the flour, stir and cook for 2-3 minutes more. Whisk in the milk.

Increase the heat to medium-high and cook, whisking constantly, until the milk mixture comes to simmer.

As soon as it reaches a simmer, it will thicken and should be able to coat a wooden spoon.

Turn the heat off and whisk in the cheese. Add freshly cracked black pepper, nutmeg and salt to taste.

Return the drained pasta to the sauce in the pasta pot and add the reserved pasta water, tossing the pasta to loosen it up.Stir in the roasted broccoli.

Top the pasta with broken pieces of the crispy prosciutto and serve.

Parmesan Crusted Chicken Cutlets

Serve with a light pasta and a green vegetable.

Serves 2

Ingredients

2 boneless, skinless chicken breasts (4 ounces each)
Table salt and ground black pepper
¼ cup unbleached all-purpose flour
½ cup grated Parmesan cheese
1 large egg, beaten
1 tablespoon olive oil
Half a lemon , cut into wedges

Directions

Place chicken between sheets of plastic wrap and pound to even 1/4-inch thickness.

Pat dry with paper towels and season both sides with salt and pepper.

Set up three shallow bowls: one with the flour, one with the egg and one with the cheese.

Using tongs and working with 1 cutlet at a time, coat chicken in flour, shaking off excess.

Transfer chicken to the egg; coat evenly and let excess run off.

Coat chicken with shredded Parmesan mixture, pressing gently so that cheese adheres.

Heat oil in a nonstick skillet over medium-high heat until shimmering. Place the cutlets in the skillet and reduce heat to medium.

Cook until cheese is pale golden brown, about 3 minutes.

Carefully turn the cutlets over and continue to cook until the cheese is pale golden brown on the second side, about 3 minutes.

Serve immediately with lemon wedges.



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