Healthy Italian Cooking at Home

Category Archives: Healthy Italian Cooking


All summer long, I save the bones from grilled steak and keep them in a plastic bag in the freezer. Come the fall I have plenty of bones to make a rich homemade beef stock.

The stock can be used for soup or freeze it in smaller containers to use over several months, whenever you need beef broth for a recipe.

Rich Brown Beef Stock



  • 4-6 pounds beef  bones
  • Beef seasoning ( I use Penzey’s)
  • Half a sweet onion
  • Handful of celery tops
  • 1 whole large carrots, halved
  • 1 large bay leaf
  • 1 large garlic clove, unpeeled and halved
  • 1/2 teaspoon whole black peppercorns
  • 1 teaspoon salt


Preheat the oven to 400 degrees F. Place the bones in a baking dish and sprinkle them with beef seasoning. Place the baking dish in the oven and bake for 30 minutes.

If using uncooked bones increase the baking time to an hour. The bones should be nicely browned.


Place the browned bones in a large Dutch Oven. Add the remaining ingredients and cover all with water. Bring to a boil and simmer partially covered for 3-4 hours.


Strain the broth in a colander lined with cheesecloth. Reserve some of the broth for the soup and discard the bones and vegetables.

Beef, Mushroom and Barley Soup



Olive oil cooking spray

  • 1 ½ lbs beef stew meat, trimmed and diced
  • 1 tablespoon olive oil
  • 2 cups chopped leeks
  • 2 cups chopped carrot
  • 2 celery stalks, chopped
  • 1 garlic clove, minced
  • 8 cups beef stock
  • 2 cups water
  • 1 thyme sprig
  • 1/2 teaspoon freshly ground black pepper
  • 1 large bay leaf
  • 1 cup uncooked pearl barley
  • 1 cup diced mushrooms
  • ¼ cup chopped fresh parsley


Heat the oil in a large Dutch oven and add the diced beef; cook until browned on all sides, about 5 minutes.

Add the leek, carrot and garlic. Saute 4 minutes or until lightly browned. Add broth, water, thyme, pepper and bay leaf.

Bring to a boil. Cover, reduce heat and simmer 45 minutes. Add the mushrooms and barley; cook another 45 minutes or until the beef and barley are tender.

Discard the bay leaf. Add the parsley.


Fall is here and comfort foods are perfect for dinner. This meal is high on the list of favorites in my family. Years ago, I got the idea of combining potatoes with greens for more nutrition and who would have thought the children loved mashed potatoes prepared this way.

Tip: set aside one cup of the diced cooked potatoes and one cup of the roasted carrots to use in a beef pot pie later in the week. There is plenty of braised steak for leftovers.


Braised Steak

Serves 6-8


  • 2 pounds sirloin or round steak
  • 1/2 cup flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 teaspoon dried Italian seasoning
  • Olive oil
  • 2 cups beef broth
  • 1 large or 2 medium onions, sliced
  • 1 small garlic clove, minced
  • 2 tablespoons Worcestershire sauce
  • 1 cup sliced mushrooms


Combine the flour, salt, pepper and Italian seasoning in a shallow bowl.

Cut the steak into serving-size portions about 1/4 inch thick. Press the flour into the steak pieces with your hand. Reserve any flour that is left.



In a large heavy skillet over medium heat, heat enough olive oil to cover the bottom of the skillet.

Brown the steak pieces thoroughly on all sides and set aside the browned pieces on a plate.


Add the garlic, onions and mushrooms to the same skillet and saute for about 5 minutes, or until the onions are tender. Stir in any remaining flour and mix until thoroughly absorbed.

Add the beef broth and Worcestershire sauce. Return the browned steak to the skillet. Bring the mixture to a boil. Reduce the heat to low and cover the skillet.


Simmer on low heat for about 1 1/2 hours or until the meat is very tender. Taste and add salt and pepper if needed. Transfer to a serving bowl.


Mashed Potatoes With Spinach or Kale


  • 2 1/2 pounds russet potatoes, scrubbed and peeled
  • 1 large garlic clove
  • Salt
  • 1 pound (1 large bunch) spinach or kale
  • 1 cup milk
  • Freshly ground pepper
  • 2 tablespoons extra virgin olive oil


Cover the potatoes with water in a saucepan. Add the garlic clove and 1/2 teaspoon of salt.

Bring to a boil. Reduce the heat to medium, cover the pan partially and cook the potatoes until very tender, about 30 minutes.

Drain off the water, return the potatoes and garlic to the pan, cover tightly and let steam over very low heat for another 2 to 3 minutes.

Remove the pan from the heat and mash the potatoes with a potato masher or a food mill. Add the olive oil.

While the potatoes are cooking bring a large pot of generously salted water to a boil and add the spinach or kale.

Cook the spinach for 4 minutes, kale for 6 minutes (after the water returns to the boil), until the leaves are tender but still bright green. Drain and squeeze out the excess water. Chop fine.

Set the pan with the potatoes over low heat. Stir the chopped spinach into the hot mashed potatoes, add the milk and gently stir. Add salt to taste and freshly ground pepper. Serve hot.


Roasted Carrots


  • 1 pound carrots, trimmed and scrubbed
  • 1 tablespoon extra-virgin olive oil, plus extra for serving
  • 1 teaspoon (packed) finely grated orange peel
  • Sea salt


Preheat oven to 400°F. Arrange carrots in single layer in a baking dish. Add 2 tablespoons olive oil and orange peel; sprinkle with salt and pepper and toss.

Cover the dish tightly with foil. Roast until crisp-tender, about 25 minutes. Transfer carrots and any juices to a serving platter. Drizzle lightly with additional olive oil. Sprinkle with sea salt.


Easy Biscuits


  • 2 cups unbleached self-rising flour
  • 1/4 cup cold unsalted butter (cut into small pieces)
  • 3/4 cup (6 ounces) cold milk or buttermilk


Preheat the oven to 425°F.

Place the flour in a bowl. Work in the butter just until crumbs are the size of large peas.

Add the milk and stir until the mixture holds together and leaves the sides of the bowl.

Scoop the dough onto a well-floured surface and fold it over on itself several times, using more flour if needed to prevent sticking.

Roll or pat the dough into an 8 inch rectangle about ½ inch thick.

Cut biscuits with a sharp knife into 2 inch squares.

Place the biscuits on a parchment lined baking sheet, leaving about 1 inch between them.

Bake the biscuits for 10 to 14 minutes or until they’re a light golden brown.

Remove them from the oven and serve hot.



For me, store-bought sandwich bread lacks good flavor and texture and usually contains way too many preservatives. The recipes in this post are easy to make and will reward you with great tasting bread for sandwiches and toast. Most ingredients are easy to find, however the ingredients for the rye bread include rye and pumpernickel flour. If you cannot find pumpernickel flour, use all rye flour in the recipe. I also use a flavoring made by the King Arthur flour company called deli rye flavor. If you do not have access to this ingredient, just substitute dried onion.

To always have fresh bread available, I slice each loaf in 1/2 inch slices and place them in a freezer ziplock bag. Bread slices can be removed, a slice at a time, and they defrost within a half hour. This is so handy.

Whole Wheat Sourdough Sandwich Bread




  • 1 cup sourdough starter, at room temperature
  • 1 cup + 2 tablespoons lukewarm water
  • 2 1/2 cups white whole wheat flour
  • 2 tablespoons whole grain bread improver or vital wheat gluten
  • 2 tablespoons honey
  • 1 teaspoon salt
  • 1 teaspoon instant yeast
  • 2 tablespoons vegetable oil


Combine all of the ingredients in an electric mixer bowl with the paddle attachment, mixing until a shaggy dough forms.


Let the dough rest, covered, for 20 minutes. (this step helps the gluten develop.

Switch to the dough hook and knead the dough until fairly smooth and slightly sticky.


Place the dough in a lightly greased bowl, cover it, and let it rise until almost doubled, about 90 minutes.


Gently fold the dough over a few times on a lightly floured work surface.

Shape it into an 8″ log, and place it in a 9″ x 5″ loaf pan.

Cover the loaf and let it rise until it’s crowned 1″ over the rim of the pan, about 60 to 90 minutes.


Towards the end of the rising time, preheat the oven to 350°F.

Bake the bread for 40 to 45 minutes, or until the loaf is golden brown and a digital thermometer inserted into the center registers 205°F to 210°F.

Remove the bread from the oven, let it sit in the pan for 5 minutes, then turn it out onto a rack to cool.

Seeded Rye Sandwich Bread





  • 2 teaspoons instant yeast
  • 2 cups unbleached all-purpose flour
  • 1 cup rye flour
  • 1/4 cup pumpernickel flour
  • 1/4 cup nonfat dry milk powder
  • 1 1/2 teaspoons salt
  • 1 tablespoon honey
  • 1 tablespoon caraway seeds
  • 2 teaspoons Deli Rye Flavor or dried onion
  • 1 1/4 cups warm water
  • 4 tablespoons (1/2 stick) unsalted butter, melted


Combine all of the ingredients in an electric mixer bowl with the paddle attachment, mixing until a shaggy dough forms.

Let the dough rest, covered, for 20 minutes. (this step helps the gluten develop.

Switch to the dough hook and knead the dough until fairly smooth and slightly sticky.


Place the dough in a large, lightly greased bowl, cover the bowl with a towel or plastic wrap, and allow the dough to rise till doubled in bulk, 1 1/2 to 2 hours.


Turn the dough out onto a lightly oiled surface and shape it into an oval.

Place the dough in a lightly greased 8 1/2 x 4 1/2-inch loaf pan, tent it with lightly greased plastic wrap and set it aside until doubled in bulk and risen 1 inch over the lip of the pan, about 1 hour.


Bake the bread in a preheated 375°F oven for 35 minutes, or until it’s golden brown and tests done (the interior of the loaf will read 190°F on an instant-read thermometer).

Remove the bread from the oven, remove it from the pan, and cool completely on a rack.


Looking for some new ideas for sides for dinner? Here are a few recipes that my family likes.

Broccoli with Cheese Sauce



  • 6 cups broccoli florets
  • 2 tablespoons butter
  • 2 tablespoons unbleached white flour
  • 1/4 teaspoon dry mustard powder
  • Sea salt, to taste
  • 1 cup low-fat milk
  • 1 cup Italian fontina cheese, diced
  • ½ cup grated Parmesan cheese
  • White pepper, to taste


Steam or stir fry the  broccoli until crisp tender, about 4 to 5 minutes. Meanwhile, melt butter in a medium saucepan. Whisk in flour, mustard powder and salt to taste.

Gradually stir in milk, whisking over medium low heat until thickened. Add cheese, stirring until completely melted. Season to taste with white pepper.

Pour over steamed broccoli and serve at once.

Oven Roasted Parmesan Cauliflower



  • 1 whole cauliflower head
  • 2 eggs
  • ¼ cup milk
  • 1 cup flour
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 cup grated Parmesan cheese


Preheat the oven to 400 degrees F. Oil a rimmed baking sheet.

Cut the cauliflower into large florets.

Beat the eggs with the milk in a shallow dish.

Place the grated cheese in a shallow dish.

Place the flour in a plastic bag and add the salt and pepper.

Add the florets to the flour filled bag and give them a shake, rotating the bag until the florets are dusted with flour.

Dip each floret in egg and then in cheese and place on the prepared pan.

Place the pan in the oven and bake for 23-30 minutes.

Spaghetti with Cheese and Black Pepper



  • Kosher salt, to taste
  • 8 oz.spaghetti
  • 4 tablespoons extra-virgin olive oil or butter
  • 1 teaspoon freshly cracked black pepper
  • 3/4 cup finely grated Parmigiano-Reggiano or Pecorino Romano cheese
  • Chopped parsley for garnish


Bring a large pot of salted water to a boil. Add pasta; cook until al dente, 8–10 minutes; reserve 1 cup pasta water and drain pasta.

Heat oil in a 12″ skillet over medium heat until shimmering. Add pepper; cook until fragrant, 1–2 minutes. Ladle 3⁄4 cup pasta water into skillet; bring to a boil.

Using tongs, transfer pasta to skillet; spread it evenly.

Sprinkle the Pecorino Romano cheese over pasta; toss vigorously to combine until sauce is creamy and clings to the pasta without clumping, about 2 minutes, adding some pasta water if necessary.

Transfer to a serving bowl and sprinkle with chopped parsley.

Green Bean Salad



Green Beans

  • 1 lb green beans, trimmed and halved
  • 1 cup low sodium chicken broth
  • ½ teaspoon salt
  • ¼ teaspoon black pepper

Salad Ingredients

  • 1/4 of a red onion, diced
  • 1 celery stick, sliced thin
  • 2 tablespoons extra virgin olive
  • 2 tablespoons red wine vinegar
  • 2 tablespoons chopped fresh basil
  • 1 large clove garlic, minced
  • Freshly ground black pepper, to taste
  • Sea salt to taste

Optional Additions

  • 1/3 cup feta cheese
  • 1 cup tomatoes, sliced
  • ½ cup shredded carrots
  • ½ cup sliced radishes


Bring the chicken broth to a boil in a medium saucepan. Add the salt, pepper and green beans. Reduce the heat and simmer the beans until they are tender but very firm, 3-4 minutes. Drain.

Add the salad ingredients and any of the additional optional ingredients that you may wish to add. Toss well and chill before serving.

Italian Stuffed Baked Potato


4 servings


  • 2 russet potatoes
  • 1 cup diced tomatoes
  • 1 teaspoon plus one tablespoon of olive oil
  • Salt and pepper
  • 2 tablespoons sliced basil plus extra for garnish
  • 1 cup whole milk ricotta


Preheat the oven to 400 degrees.

Rub the potatoes with 1 teaspoon of olive oil, place on a baking sheet and bake until they are tender when pierced with a knife, about one hour. Do not turn off the oven.

Toss the tomatoes with 1 tablespoon of olive oil, 1/4 teaspoon of salt and a grinding of black pepper.

Cut the baked potatoes in half and remove most of the potato flesh from the shells. Mash the potato pulp and add the tomatoes, basil and ricotta. Mix well.

Add the mixture to the potato shells and return the stuffed potatoes to the oven and heat until the potato mixture is hot. Garnish with additional basil.



Trapani is a province in the island region of Sicily in Italy. The northwestern part of the province is rugged in comparison to the south. The province also includes the archipelago of the Egadi Islands, the volcanic island of Pantelleria, which is the largest in Sicily, and the Stagnone Islands. The Egadi Islands consist of three main islands, Favignana, Levanzo and Marettimo and two islets, Formica and Maraone. The coast is one of the most impressive in Italy and comprises valuable naturalistic spots with its seafront full of cliffs and stacks alternating with beautiful beaches.



Marsala, a town in the province of Trapani, is the home of Marsala wine. Marsala became known when the English began their explorations for commerce and trade. As the legend goes….

In 1770, a violent storm forced a British ship to take shelter in the harbor of Marsala. John Woodhouse, a merchant, disembarked and went into town to sample the wine in one of the humble taverns. Although more accustomed to the liqueur wines of Spain and Portugal, his palate detected their similarity to the local Marsala wine, prompting him to risk purchasing a considerable consignment of wine (blended with alcohol to withstand the journey) to take to his native land to sound out the market. The response was positive, the merchant set up his own company in Marsala. A second English merchant, Ben Ingham, a connoisseur of fortified wines, gradually improved the wine’s quality by using carefully selected blends of different grape varieties.

In 1833, the entrepreneur Vincenzo Florio, bought up large areas of land between the two largest established Marsala producers and set out to make his own vintage with a more specialised range of grapes. At the end of the 19 century, several more wine-growers joined the competition, including Pellegrino (1880). After the turn of the century, Florio bought out Ingham and Woodhouse and retained the two labels.

Marsala is registered as a DOC wine (a State-designated label of controlled quality); this means that production is restricted to an exclusive area around Trapani and a collection of additional vineyards in the provinces of Agrigento and Palermo. Only grape varieties with a high natural sugar content are used to make Marsala: these, once pressed, are left to ferment before being blended with ethyl alcohol to produce the different types and flavors of Marsala. Relative to the sugar content, Marsala may be categorised as dry, semi-dry or sweet. Its main denomination, however, is relative to the length of time it is left to mature: Marsala Fine (1 year), Superiore (2 years), Superiore Riserva (4 years), Vergine (5 years) and Vergine Riserva (10 years). Dry Marsala is usually served as an aperitif, while the sweeter forms are drunk as a dessert wine.

Marsala was traditionally served between the first and second courses. It is now also served, chilled, with Parmesan (stravecchio), Gorgonzola, Roquefort, and other spicy cheeses.
Marsala is a fortified wine – this means alcohol is added to it. This also means that, just like you can keep an open bottle of vodka or rum on your shelf, you can also keep an opened bottle of Marsala around. Just keep it in a cool, dark area.

The City of Marsala

The City of Marsala

Cooking with Marsala

Should you use – sweet or dry Marsala – in a recipe? Do you like sweet or savory chicken dishes? Are you even going to notice the subtle difference? You might not even be able to taste any difference since both are going to taste “like Marsala”. So make your recipe one time with the sweet and one time with the dry, and see if you can even notice any difference.


Garlicky Marsala Mushroom Sauce

This sauce can be served over cooked pasta, folded into an omelet, served with pan-fried chicken breasts or over cheese grits (polenta).


  • 5 tablespoons extra-virgin olive oil, divided
  • 1 pound white mushrooms, caps quartered
  • 1 pound shiitake mushrooms, stems discarded, caps quartered
  • Salt and freshly ground pepper
  • 4 large garlic cloves, 2 thinly sliced and 2 minced
  • 1 medium shallot, thinly sliced
  • 1 1/2 teaspoons minced rosemary
  • 1/2 cup dry Marsala wine
  • 3 tablespoons balsamic vinegar
  • 6 Kalamata olives, pitted and coarsely chopped
  • 2 tablespoons minced chives


In a very large skillet, heat 2 tablespoons of the olive oil. Add the white and shiitake mushrooms, season with salt and pepper, cover and cook over moderately high heat for 5 minutes, stirring once. Uncover and cook over high heat, stirring once, until the mushrooms are browned all over, about 3 minutes.

Add the sliced garlic, the shallot and rosemary and cook, stirring, until fragrant, about 2 minutes. Add the Marsala and cook until evaporated, about 30 seconds. Add the vinegar and cook, stirring, for 30 seconds. Stir in the minced garlic, chives, olives and the remaining 3 tablespoons of olive oil and season with salt and pepper. Cover and keep warm.


Maggiano’s Little Italy’s Rigatoni D (Marsala)

This dish was named after its creator, David DiGregorio, Executive Chef at Chicago’s Clark & Grand St. restaurant. David and his team spent about 3 months perfecting the Marsala Cream Sauce to compliment chicken.

Serves 4-6


  • ¼ cup balsamic vinegar
  • 1 ½ cups sliced mushrooms
  • 3/8 cup Spanish, yellow or white onion, diced ½”
  • 1 tablespoon fresh garlic, finely chopped
  • 2 cups cold low sodium chicken broth
  • 1 ½ tablespoons cornstarch
  • 2 cups rigatoni pasta
  • ¼ cup olive oil
  • 1 lb chicken breast, boneless, skinless
  • 4 tablespoons butter
  • ½ cup dry white wine (Chardonnay)
  • ¾ cup sweet Marsala wine
  • 2 cups heavy cream
  • 1 tablespoon Kosher salt
  • ½ teaspoon black pepper, freshly ground
  • 2 tablespoons fresh basil, chopped
  • 3/8 cup Parmesan cheese, grated


Preheat the oven to 450°F.

On a 12 X 18 cookie sheet or tray, mix the diced onions, mushrooms, finely chopped garlic and balsamic vinegar together until all the ingredients are evenly mixed and coated. Bake for 15 minutes until the mushrooms are a deep brown color and almost all the liquid and moisture has evaporated. Set mixture aside.

In a medium bowl, combine the cornstarch with the cold chicken broth with a whisk. Set aside the mixture.

Prepare pasta as directed on the box to the al dente stage approximately 10 minutes before you plan on cooking the entire pasta dish. Drain pasta in a colander, shake out excess water, then toss in an 8 quart bowl with half of the olive oil.

Cut the chicken into pieces approximately 1” long x ¾” wide. In a 12”-14”.

In a pan or Dutch oven. heat the remaining olive oil and butter until melted and the butter begins to lightly brown, add the sliced chicken and cook for approximately 3-4 minutes until a light golden brown color is achieved.

Immediately add the white wine to the sautéed chicken, cook until the wine evaporates, add the Marsala wine and reduce by half, then add the cold chicken broth/cornstarch mixture, bring to a simmer. Then add the heavy cream, kosher salt, black pepper and the roasted mushrooms, onions. Bring to a simmer and allow the sauce to thicken.

Add the cooked rigatoni and simmer for 2 minutes. Finish the pasta and sauce with fresh basil and grated parmesan cheese.


Sage Meatballs with Marsala Wine Sauce

4 servings


  • 1 pound ground beef
  • 2 tablespoons freshly grated Parmigiano-Reggiano cheese
  • 1/4 cup soft unsalted butter, divided
  • 1 1/2 tablespoons fresh sage leaves (about 20 leaves), very finely chopped
  • Salt to taste
  • All-purpose flour for dredging
  • 1/4 cup sweet Marsala wine


In a large bowl, combine the meat, Parmigiano, half the butter, the sage and salt until they are very well blended, using your hands. Form small meatballs about 1 1/2 inches in diameter using cold wet hands to keep the meat from sticking. Roll the meatballs in the flour and set aside.

In a large skillet, melt the remaining butter over medium heat, then cook the meatballs until brown, 7 to 8 minutes. Shake the skillet often so they don’t stick.

Remove the excess fat from the skillet with a spoon and discard. Once the meatballs are brown, pour in the Marsala wine and continue cooking until it is almost evaporated, about 2 minutes. Serve immediately.


Strawberry, Mascarpone, and Marsala Budini

Budini is Italian for puddings or parfaits.

Makes 6 servings


1 8-ounce container mascarpone cheese

  • 6 tablespoons sweet Marsala (preferably imported)
  • 3 tablespoons whipping cream
  • 3 tablespoons sugar, divided
  • 3 cups sliced hulled strawberries (about 15 ounces)
  • 2 1/4 cups coarsely crumbled amaretti cookies (Italian macaroons; about 4 1/2 ounces)


Combine mascarpone, 3 tablespoons Marsala, cream and 2 tablespoons of the sugar in medium bowl. Stir gently until well blended.

Combine strawberries, remaining 3 tablespoons Marsala, and 1 tablespoon sugar in another medium bowl; toss to blend. Cover mascarpone and berry mixtures; refrigerate 30 minutes.

Place 2 tablespoons crumbled cookies in each of 6 champagne goblets. Divide strawberry mixture with juices among the goblets.

Top berries with mascarpone mixture, then remaining cookies. Cover and chill at least 30 minutes and up to 2 hours.



Stuffing fish or shrimp with crabmeat has always been one of my favorite combinations. Having fresh seafood is crucial to the success of the dish. You can add any number of ingredients to the stuffing but I like to keep it simple so the taste of the crab comes through.

Creamed spinach is also a favorite but it often is heavy in calories. My lightened up version has all the taste of the original but is much better for you. And, what is more natural than pasta to go with the shrimp. Rice is also a good option. Orzo gives you both.


Crab Stuffed Shrimp

Serves 4


  • 1 tablespoon unsalted butter, plus extra for the baking dish
  • 1 large shallot, minced
  • Kosher salt
  • 1/2 teaspoon Worcestershire sauce
  • Two drops hot sauce
  • 1/4 cup mayonnaise
  • 2 tablespoons chopped fresh parsley
  • 1 teaspoon. fresh lemon juice
  • 1/2 teaspoon finely grated lemon zest
  • 1/2 teaspoon Dijon mustard
  • Freshly ground black pepper
  • 1/2 lb. backfin crabmeat, drained and picked over for shells
  • ¾ cup panko breadcrumbs
  • 12 jumbo shrimp (16 to 20 per lb.), butterflied


Position a rack in the center of the oven and heat the oven to 400°F. Butter a 9 x 13 inch baking dish.

Make the stuffing:

In a small skillet, melt the butter over medium-low heat. Add the minced shallot and a pinch of salt and cook, stirring, until softened, 3 minutes (don’t brown).

Take the pan off the heat and stir in the Worcestershire sauce and hot sauce. Cool to room temperature.

In a medium bowl, combine the mayonnaise, panko breadcrumbs, chopped parsley, lemon juice,  lemon zest, mustard, 1/4 teaspoon salt, and a few grinds of pepper.

Stir in the cooled shallot mixture. Add the crab and mix gently but thoroughly.

Stuff the shrimp:

Arrange the butterflied shrimp in the baking dish and mound a heaping tablespoon of the crab mixture onto each shrimp.

Bake until the shrimp are cooked through, the crabmeat is hot, and the top of the stuffing is golden brown, about 15 minutes.


Creamy Spinach

4 servings


  • 2-10 oz pkgs frozen chopped spinach, defrosted and drained or 2 lbs. fresh spinach
  • 1 garlic clove, minced
  • 1 tablespoon olive oil
  • 2 tablespoons reduced fat cream cheese
  • 2 tablespoons low-fat milk
  • Salt and pepper


Heat the oil in small saucepan and add the garlic; cook 1 minute. Add spinach and heat.

Make a well in the center of the spinach and add the milk and cheese.

Heat and stir until the cheese is dissolved throughout spinach. Season with salt & pepper.


Parmesan Orzo

4 servings


  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • ¼ cup red onion, chopped
  • Pinch red chili flakes
  • 1 1/2 cups whole wheat orzo pasta
  • 1/4 cup dry white wine
  • 1/1/2 cups chicken broth
  • Kosher salt and freshly ground black pepper
  • 1/4 cup grated Parmesan
  • 1 tablespoon unsalted butter
  • 2 tablespoons chopped parsley


In a large saucepan, heat the olive oil over medium heat. Add the garlic, onions and chili flakes and cook until the onions soften, about 3 minutes.

Add the orzo and white wine and cook until the wine is absorbed, 2 to 3 minutes. Add the chicken broth, salt and pepper to taste and 1 cup water and bring to a simmer.

Cook, stirring often, until the orzo is tender and cooked through, about 20 minutes.

Stir in the Parmesan, butter and parsley.




Here in the south, October is still summer but the markets like to think it is fall. So lots of squash, greens, cabbage, cauliflower, broccoli, green beans, potatoes, apples and grapes are available. I have posted below several recipes that take advantage of the fall harvest.

One of the Farmers' Markets Nearby

Nearby Farmers’ Market

If you have freezer space, this is also a good time to freeze some of fall’s abundance to use in the winter. Only use fruits and veggies in excellent condition that have been thoroughly cleaned. Most vegetables you plan to freeze should be blanched for two to five minutes. Blanching — the process of heating vegetables with boiling water or steam for a set amount of time, then immediately plunging them into cold or iced water — stops enzyme activity that causes vegetables to lose nutrients and change texture. The cooled veggies can then be packed into plastic freezer bags, jars or other freezer-safe storage containers.

Fruits or blanched vegetables can also be patted dry with clean kitchen towels, frozen in a single layer on cookie sheets and then put into containers. Using cookie sheets for freezing ensures that the fruits and vegetables won’t all stick together, so that you can remove a portion at a time from the container. Using this method is best for freezing berries. Berries should not be blanched, just washed and dried before freezing. Chopped onion and chopped bell peppers for cooking can also be frozen without blanching.

Here is a handy chart on how to blanch vegetables for freezing.

Mediterranean Tomato Salad


Serve this salad with grilled steak.


  • 2-3 large ripe tomatoes, sliced thin
  • One large red onion slice, cut ¼ inch thick and quartered
  • ½ cup oil cured olives, pitted and halved
  • ¼ cup crumbled feta cheese


  • ¼ cup extra virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon dried oregano
  • ¼ teaspoon black pepper


Whisk together the oil, vinegar, oregano and black pepper.

Arrange the tomatoes on a serving plate and distribute the onion, olives and cheese over the tomatoes. Drizzle with the dressing.

Let the salad sit at room temperature for an hour before serving.

Fall Vegetable Minestrone



  • 1 tablespoon extra-virgin olive oil
  • 3 whole celery stalks with leaves, diced
  • 1/2 cup diced onion
  • 1/2 cup diced carrot
  • 1 cup green beans, cut into 1 inch pieces
  • 1 clove garlic, minced
  • 1 teaspoon dried oregano or basil
  • 1/2 teaspoon freshly ground pepper
  • ½ teaspoon smoked paprika
  • 4 cups vegetable broth
  • 2 cups water
  • 1/3 cup whole-wheat orzo pasta
  • Two 15-ounce can diced tomatoes
  • One 15-ounce can chickpeas, rinsed
  • Salt to taste
  • 1/4 cup grated Parmigiano-Reggiano cheese


Heat oil in a large saucepan over medium heat. Add the diced celery, onion, carrot, garlic, oregano and pepper. Cook, stirring occasionally, until the vegetables are tender, about 10 minutes.

Add broth and water and bring to a boil. Add orzo and green beans. Cook, uncovered, until tender, 8 to 10 minutes. Add tomatoes, chickpeas and paprika.  

Cook over medium heat until steaming-hot, 3 to 5 minutes.Taste and add salt to your liking.

Ladle into soup bowls and garnish with cheese,

Lemon Leek Spaghetti


This recipe is a great side dish for grilled or baked fish.


  • 8 ounces spaghetti
  • 2 tablespoons butter, divided
  • 2 garlic cloves, minced
  • 1 leek, trimmed, cut in half lengthwise, and thinly sliced
  • 1/2 cup lower-sodium chicken broth
  • 2 tablespoons fresh lemon juice
  • ¼ cup chopped fresh flat-leaf parsley
  • 1 tablespoon capers, rinsed
  • Salt & black pepper
  • ½ cup grated Parmesan cheese


Cook pasta, al dente, according to package directions. Drain.

Melt 1 tablespoon butter in a skillet over medium-high heat. Add garlic, leek, and 1/4 teaspoon each of salt and black pepper; sauté 4 minutes.

Add broth and juice; cook 2 minutes or until the liquid is reduced by half. Remove the skillet from the  heat; stir in remaining 1 tablespoon butter.

Add the pasta and capers to the leek mixture; toss well to combine and sprinkle with parsley and cheese.

Butternut Squash Gratin


Serve this dish with ribs or pork chops.

Serves 6


  • 1 Granny Smith apple, peeled, cored and diced
  • 1 clove garlic, very finely chopped
  • 3 teaspoons extra-virgin olive oil, divided
  • 1 large leek, cleaned and sliced
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1 small butternut squash (about 1 pound), peeled, seeded and diced
  • 1/4 cup chopped fresh parsley
  • 1 tablespoon freshly grated lemon zest
  • 1 1/2 cups panko breadcrumbs


Preheat the oven to 400°F. Coat a 1 1/2-quart gratin dish or other shallow baking dish with 1 teaspoon of the oil.

Place the garlic and sliced leeks in the bottom of the prepared baking dish. Season with salt and pepper.

Arrange the squash and apple cubes on top of the leeks. Season with salt and pepper. With a rubber spatula toss the mixture until evenly combined.

Cover the tightly with foil and bake until the squash is very tender, about 1 hour.

Combine the breadcrumbs with the remaining oil, the lemon zest and parsley. Sprinkle over the squash and bake, uncovered, until the crumbs is golden, 15 minutes longer.


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