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Healthy Mediterranean Cooking at Home

Category Archives: Honey

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 and Italy. This series continues with the country of Greece.

Plagia, Ikaria Island, North-Eastern Aegean Islands

Before it became known as a “Blue Zone”—a region of the world where people tend to live unusually long and healthy lives—the island of Ikaria, Greece, was unknown to most Americans. Ikaria is where the majority of the people live to be well into their 90’s.

In the past few years, Ikaria has received considerable attention from scientists and journalists who want to learn the secrets of its long-living residents. Food clearly plays a large role in the Ikarians’ longevity: The Mediterranean diet they follow has been linked to lower rates of cancer, obesity, Alzheimer’s disease, and—most recently—heart disease. Although, we, Americans, can’t adopt all aspects of the Greek-island lifestyle, we can incorporate some of the eating patterns and dietary traditions practiced there. And, the best part of “eating like a Greek” is  that the food is delicious.

Ikarians regularly dine on potatoes, greens, olives and seasonal vegetables. Vegetables are a big part of every meal and they are prepared in a healthy way—served raw in a salad or roasted with olive oil, rather than fried.

The majority of people in Greece eat a salad as an appetizer before the main course. This way, their appetite is significantly reduced by healthy ingredients.

Shellfish and fish are abundant in their cuisine, all of which tastes great over pasta with lemon and olive oil or in a souvlaki-style flatbread wrap with vegetables. Ikarians also eat smarter snacks—like raw vegetables and protein-rich dips made from Greek yogurt, beans or lentils.

Ikarians typically have a late morning breakfast comprised of goat’s milk, yogurt and or cheese, fruit, herbal tea or coffee, whole grain bread and local honey. At lunch, salads made of beans, legumes and potatoes, along with cooked fresh garden vegetables are standard fare and prepared with generous amounts of olive oil. Locally-caught fish may also be served and Ikarian red wine typically accompanies the meal. Meat is eaten just a few times per month. Ikarians eat a late lunch and it is usually followed by an afternoon nap, a practice that many Ikarians still follow and which results in a restful and stress free rest of the day. Quiet leisurely late afternoons and a heart-healthy routine greatly reduces the risk for heart disease. A light dinner of bread, olives, vegetables and wine is followed by evening visits with neighbors before bedtime.

Ikaria is the Mediterranean Diet in all its aspects, including the ways in which locally produced fresh, seasonal, home-cooked food and community are all integrated in ways that support physical, emotional/ mental health, relationships and the environment.

“Eat Like a Greek”

Greek Lentil Soup

Recipe and photo by Chef Diane Kochilas

Servings: 6-8

Ingredients

  • 2 large red onions, coarsely chopped, about 2 cups (500 mL)
  • Salt, to taste
  • 2 medium garlic cloves, peeled and minced
  • 1 pound (500 g) small brown lentils
  • 1/2 cup (125 mL) chopped or pureed tomatoes
  • 4 fresh sage leaves
  • 2 sprigs dried oregano
  • 2 bay leaves
  • 1 fresh or dried whole chile pepper or crushed red pepper flakes to taste
  • 1/2 cup (125 mL) extra virgin Greek olive oil
  • 1/4 cup (60 mL) red wine vinegar
  • Raw red or white onion for serving

Directions

Coarsely chop one of the onions. Place in a large, heavy pot, sprinkle with a little salt and cook, covered, over very low heat until tender, about 6-8 minutes. Add the minced garlic and stir.

Rinse the lentils in a colander. Add the lentils, tomatoes, sage, oregano, bay leaf and chile pepper to the pot, and toss all together for a few minutes over low heat.

Pour in enough water to cover the contents of the pot by 3 inches. Raise heat to medium, bring to a boil, reduce heat to low and simmer, partially covered, for one hour, or until very tender.

Season to taste with salt. Pour in the olive oil and vinegar just before serving.

To serve: Remove the bay leaf, oregano and sage leaves and discard. Slice the remaining onion. Sprinkle a few onion slices over the top of each soup portion. Drizzle in additional olive oil and vinegar if desired.

Briam – Baked Vegetables in Olive Oil (Island of Ikaria-Greece)

FOODS OF CRETE COOKBOOK, recipe and photo by Chef Bill Bradley, R.D.

Briam is an oven baked dish of fresh vegetables, herbs, olive oil, and an optional feta cheese. It is one of the most classic dishes of Greece.

Serves 6

Ingredients

  • 2 small or 1 large eggplant, cut into large, thick strips
  • 4 small or 2 large potatoes, peeled and cut into large pieces
  • 3-4 small zucchini, ends cut off and cut into large pieces
  • 2 onions, cut in half
  • 1 red bell pepper, cut into large pieces
  • 1 orange bell pepper, cut into large pieces
  • 2 tomatoes, chopped
  • 1 bunch dill, stems removed and chopped
  • 1/2 cup extra virgin olive oil
  • 1 teaspoon salt
  • 1 cup feta, crumbled

Directions

Preheat oven to 400 degrees F.

In a large Dutch oven or baking dish, mix together all the ingredients except the feta cheese. Cover with a lid or aluminum foil.

Bake for 1 hour and stir. Re-cover and bake for another hour. Remove the baking dish from the oven, stir in the feta cheese and serve immediately.

Rosemary and Olive Focaccia

FOODS OF CRETE COOKBOOK, recipe and photo by Koula Barydakis

Ingredients

  • 4 1/2 cups all-purpose flour
  • 2 tablespoons dry yeast
  • 1 tablespoon oregano
  • 1 tablespoon sugar
  • 2 teaspoons salt
  • 1/3 cup extra virgin olive oil
  • 2 cups warm water
  • 2/3 cups Kalamata olives, pitted
  • 2 tablespoons dried or fresh rosemary, chopped

Directions

Preheat oven to 350 degrees F.

Mix flour, yeast, oregano, sugar, salt, olive oil and water in a bowl. Knead until the dough is soft (at least 5 minutes).

Cover with a warm, moist towel and put in a warm place until the dough has doubled in size (about an hour).

Spread dough on a baking (cookie) tray, pressing lightly so that it is flat and even.

Oil the dough. Make little cavities throughout the top of the dough by pressing down with your fingers.

Place olives and rosemary in the cavities.

Bake at 350 degrees F for 1 hour. Serve hot.

Chicken Salad Greek Style

Recipe and photo from GAEA.

Ingredients

  • 2 skinless, boneless chicken breasts
  • 1 tablespoon extra virgin olive oil
  • 1/2 cup bite-sized broccoli florets
  • 2 small fennel bulbs, thinly sliced
  • 1 orange, segmented
  • 6 cherry tomatoes, halved
  • 1 avocado, sliced
  • Salt and freshly ground pepper to taste

Dressing:

  • 2 tablespoons plain Greek yogurt
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon chopped chives

Directions

Using a rolling pin, glass jar or mallet, pound and flatten the chicken breasts to an even thickness. Season all sides with salt and pepper.

Heat olive oil in a skillet over medium heat. Once heated, sauté the chicken breasts until golden brown, about 1 minute each side.

Reduce heat to low and cover for 10 minutes. Remove the skillet from the heat and let the chicken rest, covered, for an additional 10 minutes.

Slice thinly.

Bring a small pot of water to a boil. Add the broccoli florets and cook until slightly softened, about 1 minute.

Place the fennel, oranges, cherry tomatoes and avocado to a large salad bowl.

Mix all of the dressing ingredients together. Season to taste with salt and pepper.

Add the chicken slices to the salad bowl. Drizzle dressing on top and gently toss all of the ingredients together. Serve.

Baked Seafood Orzo with Kalamata Olives

Recipe and photo by Chef Diane Kochilas

Serves 6

Orzo is one of the most popular Greek pasta shapes. In Greek, it’s called kritharaki.

Directions

  • Salt
  • 1 pound orzo
  • 1/2 cup extra virgin Greek olive oil
  • 1 large red onion, finely chopped
  • 4 garlic cloves, minced
  • 3 cups chopped tomatoes (good quality canned are also fine)
  • Pinch of hot sauce or hot pepper flakes
  • 1/2 cup white wine, plus one cup if using whole, unshelled mussels
  • 2/3 cup pitted Kalamata olives
  • 2 pounds mussels in their shell, or 2 ½ cups shelled, frozen mussels, defrosted
  • 2 cups cleaned, shelled small fresh or frozen and defrosted shrimp
  • 1/2 cup chopped fresh oregano
  • 1/2 chop chopped fresh parsley

Directions

Preheat oven to 350F / 175C.

Bring a pot of water to a rolling boil and salt generously. Add the orzo and simmer until al dente. It should be a little underdone.

Drain, transfer back to the hot pot and toss with 2 tablespoons olive oil.

While the orzo is boiling start the sauce:

Heat 3 tablespoons olive oil in a large, wide pot or deep skillet and cook the onion over medium heat until wilted and translucent, about 8 minutes. Stir occasionally.

Add 3 of the 4 chopped garlic cloves and stir.

Pour in the tomatoes. Bring to a boil and add the wine. Simmer until the alcohol has cooked off.

Add 1 cup of hot water, the star anise and hot sauce or hot pepper flakes, and season with salt and pepper.

Cook the sauce over medium heat for 15 minutes, until slightly thickened. Add the olives to the sauce five minutes before removing the pan from the heat.

While the sauce is simmering, prepare the seafood:

If using mussels in the shell, make sure they are cleaned and well-washed.

Steam them in two inches of wine in a wide pot with the lid closed, over high heat, until they open.

You can add herbs or garlic if you want to the steaming liquid, before adding the mussels.

Remove and strain in a fine-mesh sieve, reserving the liquid.

Heat 2 tablespoons olive oil in the same pot and add the shrimp and remaining garlic.

If you are using shelled mussels that have been defrosted, drain them and add them to the shrimp.

Stir over medium heat until the shrimp start to turn pink. Remove.

Toss the mussels and shrimp, the reserved steaming liquid, and the pan juices from lightly sautéeing the shrimp into the tomato sauce.

Stir in the oregano and parsley. Remove the star anise.

Oil a large baking dish, preferably ovenproof glass or ceramic. Place the orzo in the baking dish and mix in the sauce thoroughly.

Pour in any remaining olive oil.

Bake, covered, for about 25 to 30 minutes, or until the orzo is fully cooked. Remove, cool slightly and serve.

Tahini-Walnut Phyllo Flutes

Recipe and photo by Chef Diane Kochilas

Serves 12

Ingredients

  • 2 cups tahini
  • 2 cups sugar
  • 1 to 1 ½ cups water
  • 3 cups finely ground walnuts
  • 2 teaspoons cinnamon
  • 1 pound phyllo dough, thawed and at room temperature
  • 1/2 cup extra virgin Greek olive oil
  • Greek honey for serving

Directions

Whip together the tahini and sugar at high speed in the bowl of an electric mixer until creamy, about 5 minutes.

As you whip the mixture, drizzle in the water. It should end up being the consistency of peanut butter.

Using a wooden spoon or whisk, stir in the cinnamon and walnuts.

Preheat the oven to 350F/170C. Lightly oil two sheet pans.

Open the phyllo and place horizontally in front of you.

Cut three stacks of three-inch strips and keep them covered with a kitchen towel and a damp towel on top.

Take the first strip, oil lightly. Place a second strip on top and oil that, too.

Place a tablespoon of the filling on the bottom center of the strip, fold in the sides, and then roll up to form a tight cylinder.

Place seam-side down on the baking sheet. Repeat with the remaining ingredients until everything is used up.

Bake the flutes for 8 – 12 minutes, until golden. Remove and cool slightly.

To serve: Drizzle with honey.

You can store the cooled pastries in tins in a cool dry place for up to 5 days.

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People rarely associate Judaism with Italy, however, Jewish traders built one of the first synagogues outside of the Middle East in Ostia Antica (near Rome) during the second century BC. With time the Jewish population grew and historians have calculated that by the reign of Tiberius (14-37 AD) there were more than 50,000 Jews living in Rome and dozens of Jewish communities scattered throughout Italy.

There are differences in what is considered Kosher in various Jewish traditions. For example, the Ashkenazim consider rice to be chametz, or leavened, and therefore forbid it, while allowing chocolate, cheese and other dairy products. The Italkim and Sephardim instead allow rice, but consider chocolate and dairy products to be chametz, and thus forbidden.

Jewish cuisine through the centuries influenced modern-day Italian cuisine. Wild radicchio flavored with garlic, herb salads, omelettes, pies made with chard, spinach, leeks, marinated cabbage, turnips, eggplant, artichokes, fava beans, polenta chestnuts and raisins are just some of the ingredients contributed by the Jewish immigrants.

Here are some recipes suitable for Passover with Italian Jewish influences.

Tomato Soup with Rice

Ingredients

1 large onion, quartered and thinly sliced
1/2 cup finely chopped celery
1 medium carrot, slice
1 tablespoon olive oil
26 oz container Italian chopped tomatoes (such as Pomi- no salt or sugar added)
8 cups chicken broth, divided
3 tablespoons uncooked long-grain rice
1/2 teaspoon salt
1/4 teaspoon dried thyme
Freshly ground black pepper, to taste
1/4 cup finely chopped fresh Italian flat leaf parsley

Directions

In a Dutch oven or stock pot, sauté onion, celery and carrots in oil until softened but not browned.

Add the chopped tomatoes and 1 cup of the chicken broth. Simmer for 15 minutes.

Add the remaining chicken broth and rice. Season with salt, thyme and pepper.

Simmer 20 to 30 minutes. Serve garnished with parsley.

Honey Lemon Artichokes

Ingredients

1 large lemon, cut in quarters, plus the freshly squeezed juice from 2 or 3 lemons to equal 1/2 cup
4 large globe artichokes (12 to 14 ounces each)
2 tablespoons olive oil
Salt
1 tablespoon honey
1 cup water
2 tablespoons chopped flat-leaf parsley
1/4 medium roasted red bell pepper, cut into small dice

Directions

Fill a very large bowl with cold water; squeeze a few of the lemon quarters into the water, then place them in the bowl.

Rinse the artichokes. Snap off or use kitchen shears to trim all the pointed outer leaves and then slice off the center leaves at the top.

Leave 1 to 2 inches of stem attached to each artichoke; cut off the rest and discard.

Use a vegetable peeler to remove a thin layer from the remaining stems.

Working quickly so the artichokes don’t discolor, use a grapefruit spoon or a melon-ball scoop to remove the choke, or thistle part, in the center of each artichoke, making sure to remove all fibers.

Quickly transfer each trimmed artichoke to the bowl of lemon water.

Once all the artichokes are trimmed, work with them one at a time, cutting them in half and then again, so each artichoke is quartered.

Preheat a large saute pan over medium heat. Add the oil and swirl to coat.

Add the artichokes cut side down, fitting them snugly into the pan.

Cook for 8 to 12 minutes, re-positioning the artichokes in the pan as needed so each one picks up golden color.

Season lightly with salt.

Stir in the lemon juice, honey and water; cover partially, reduce the heat to low and cook for 15 to 20 minutes.

The liquid should thicken slightly and the artichokes will be tender.

Transfer to a platter. Spoon some of the sauce over the artichokes.

Garnish with the parsley and red bell pepper. Serve warm or at room temperature.

Braised Chicken and Eggplant

Ingredients

3 lbs chicken pieces; skinned/fat removed
Salt and pepper; to taste
1 tablespoon olive oil
1 large Vidalia or sweet onion; halved, sliced
1 tablespoon garlic, minced
1½ lbs eggplant; unpeeled, cubed
½ lb. fresh Roma tomatoes; cored, cubed
¼ cup red wine vinegar
1 cup chicken broth
1 bay leaf
¼ teaspoon red pepper flakes
2 tablespoons chopped fresh basil

Directions

Season the chicken with salt and pepper.

In a large deep skillet, heat the oil and brown the chicken on each side.

Remove the chicken from the skillet to a bowl or platter. Don’t clean the skillet.

Add the onion, garlic and eggplant. Cook the vegetables and stir for 1 minute. Stir in the tomatoes, vinegar and chicken broth. Bring to a boil.

Add bay leaf and hot pepper flakes. Return the chicken pieces to the skillet. Baste with the sauce.

Cover and simmer for 20 minutes until cooked. Discard the bay leaf before serving and sprinkle with basil.

Roasted Potatoes with Rosemary and Garlic

Ingredients

2 pounds fingerling or small potatoes
2 tablespoons olive oil
3 cloves garlic minced
1 1/2 teaspoons fresh chopped rosemary
1 teaspoon kosher salt
1/2 teaspoon cracked black pepper

Directions

Heat the oven to 400 degrees F.

Wash and pat dry the potatoes and place them in a large bowl.

Add the olive oil, minced garlic, rosemary, salt and pepper.

Toss the potatoes making sure to coat them well with the herbs and oil.

Put them onto a baking sheet and bake in the oven for 30-35 minutes, gently moving them around on the pan halfway through cooking.

Serve at once garnished with more fresh rosemary and a drizzle of olive oil.

Almond Cake with Lemon Syrup

Lemon Syrup

1/3 cup sugar
1/4 cup fresh lemon juice
Finely grated zest of 1 large lemon

Cake

1 tablespoon oil
2 tablespoons matzo meal
1 cup granulated sugar
1 cup ground almonds (4 ounces)
1/2 cup blanched almonds, finely chopped (2 3/4 ounces)
Finely grated zest of 1 large lemon
8 large eggs, separated
Confectioners’ sugar

Directions

In a small nonreactive saucepan, combine the sugar, lemon juice and lemon zest with 1/2 cup of water.

Bring to a boil over moderate heat, stirring to dissolve the sugar. Simmer over moderately low heat for 2 minutes.

Remove the pan from the heat; let steep.

Preheat the oven to 325 degrees F.

Oil the bottom and sides of a 9-by-3-inch springform pan and line the bottom with parchment paper; oil the paper.

Evenly coat the bottom and sides with the matzo meal, tapping out any excess. Refrigerate the pan.

In a large bowl, use a wooden spoon to mix together the granulated sugar, almonds, lemon zest and egg yolks.

Beat the egg whites until they form stiff peaks. Stir one-quarter of the egg whites into the almond mixture to lighten it.

Using a large rubber spatula, gently fold in the remaining egg whites in 3 additions.

Pour the mixture into the prepared pan and bake on the lowest shelf of the oven for about 1 hour, or until golden and a cake tester inserted in the center comes out dry.

Let cool for 10 minutes. Run a knife around the edge of the cake.

Remove the pan sides and invert the cake onto a wire rack.

Peel off the parchment and let the cake cool to room temperature.

Reheat and strain the syrup. Transfer the cake to a plate and prick all over with a fork.

Pour the syrup evenly over the cake and set aside at room temperature for at least 3 hours or overnight.

Sift confectioners’ sugar over the cake and serve.


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February is not quite spring and the market selections still look like winter in most areas of the US, unless you like to buy produce from South America. However, that is not eating what is is season. So still plentiful are winter squashes, celery, leeks, fennel, cabbage, potatoes, carrots, citrus fruit and apples. Since I live in the south, spring vegetables are starting to appear but I try to keep in mind what most readers can find seasonally at this time of the year. Here are some recipes for what you can cook with these seasonal ingredients.

Stuffed Acorn Squash

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To make this dish into a main entrée add a 1/2 cup cooked rice or quinoa to the filling ingredients before the second baking. This makes a great side dish for pork chops.

2 servings

Ingredients

1 large acorn squash, halved and seeds removed
2 tablespoons maple syrup
1/4 cup fresh or frozen and thawed cranberries
1/4 cup pecans
1/2 teaspoon salt
1/2 teaspoon pepper

Directions

Preheat the oven to 375 degrees F.

Coat a shallow baking dish with olive oil and place the squash halves in the baking dish, cut side down. Place the squash in the oven and bake for 15 minutes.

Remove the baking dish from the oven and turn the squash halves upright and sprinkle with the salt and pepper.

Drizzle the maple syrup over the squash and divide the cranberries and pecans equally and fill the squash. Add 1/2 an inch of water to the baking dish and cover tightly with foil

Return the squash to the oven and bake for 50 minutes more or until tender.

Easy Skillet Potatoes

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This side dish goes well with just about everything. I like to make extra because I can use the leftover potatoes in an omelet.

Ingredients

1 tablespoon butter
1 tablespoon olive oil
1 lb small new potatoes, unpeeled and thinly sliced
1 clove garlic, minced
1 teaspoon fried Italian seasoning
Salt and pepper to taste

Directions

Heat the butter and olive oil in a large skillet over medium heat. Arrange the potato slices across the bottom of the skillet.

Cook without stirring for 5 minutes, or until the potatoes begin to brown on the bottom. Turn the potatoes over with a wide spatula and spread them out in the skillet.

Sprinkle potato slices with the garlic, dried Italian seasoning, salt and pepper to taste. Continue cooking about 5 minutes, or until the potatoes are tender and lightly brown on the bottom.

Serve immediately.

Marinated Greek Vegetable Salad

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This salad is very refreshing, especially in the winter. It has great flavor and we like it served with fish.

4 servings

Ingredients

2 celery stalks, cut on the bias
Half a cucumber, peeled, sliced into quarters and cut on the bias
Quarter of a red onion, diced
Half a green bell pepper, sliced and cut on the bias
2 plum (Roma) tomatoes, cut on the bias
8-10 Kalamata olives
¼ cup crumbled Feta cheese
2-3 tablespoons of your favorite Greek or Italian salad dressing
¼ teaspoon dried oregano

Directions

Combine all the vegetables in a serving bowl and mix. Add the olives, feta cheese and salad dressing; mix well.

Sprinkle the top of the salad with the oregano and refrigerate for several hours or until serving time.

Carrots Agrodolce

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Agrodolce is a traditional sweet and sour sauce in Italian cuisine. Its name comes from “agro” (sour) and “dolce” (sweet) and the recipe comes from the Venetian-Jewish culinary tradition. Agrodolce is made by using sour and sweet elements, traditionally vinegar and sugar. Sometimes, additional flavorings are added, such as wine, fruit (raisins) or even chocolate.

This dish goes well with grilled meats.

Makes 4 to 6 servings.

Ingredients

10-12 oz carrots, peeled
1 1/2 tablespoons extra-virgin olive oil
1/2 teaspoon coarse salt
2 tablespoons minced onion
1 teaspoon honey
1 tablespoon red wine vinegar
1/4 teaspoon freshly ground black pepper
2 tablespoons fresh herbs (optional)

Directions

Cut the carrots in half crosswise, then slice into lengthwise sticks, stack the carrots on top of each other and finely slice into matchsticks or shred on the large holes of a grater.

Place the carrots, olive oil, 1/4 teaspoon of the salt and 1/3 cup water in a large saucepan over high heat. Bring to a boil and cook until the water has evaporated, about 7 minutes.

Stir in the onion and cook for 1 minute. Add the honey and mix. Add the vinegar, pepper and remaining 1/4 teaspoon of salt and stir until there is a glaze coating the carrots, about 30 seconds.

Remove from the heat and stir in the herbs, if desired. Place in a serving dish and serve at room temperature.

Sautéed Fennel and Leek

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This side dish goes well with oven roasted chicken, grilled fish or sausage.

If you want a heartier side dish, add one peeled baking potato, sliced thin, to the fennel in the skillet and cook along with the fennel before adding the remaining ingredients.

4 servings

Ingredients

2 tablespoons olive oil
1 fennel bulb, top removed cored and sliced thinly
1 teaspoon dried Italian seasoning
1 large leek, tough greens removed cleaned and sliced into 1/2-inch pieces
Salt & freshly ground black pepper
1 teaspoon lemon zest
1 tablespoon butter

Directions

Heat the oil in a medium-sized skillet over medium heat; add the fennel (and potato slices if using), cook, stirring occasionally until translucent, about 10 minutes.

Add leeks and Italian seasoning. Season with salt and pepper to taste; cook 10 minutes more.

Stir in lemon zest and butter; adjust seasonings and serve.

february-seasonal-produce-list-uprootkitchen-com_


run-on-six

Snacks for game watching or parties are fun to have on hand. They do not have to be unhealthy to taste really good. My kind of snacks have always been a big hit with family and guests – so give them a try. I have never heard that they didn’t go over well. In fact, I get many requests for the recipes. The sports season begins this week, so get ready.

Sweet and Spicy Pumpkin Seeds

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Pumpkin seeds can be seasoned, roasted in the oven and eaten as a healthy snack. They’re a very good source of phosphorus, magnesium, manganese and antioxidants; and they’re also a good source of protein, zinc, copper and iron. Besides – they taste good.

Make a double batch – they go fast.

Ingredients

  • 2 cups raw, dry pumpkin seeds (be sure they are not salted)
  • 2 tablespoons extra-virgin olive oil
  • 1/4 teaspoon Kosher salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon cumin
  • 1/4 teaspoon cayenne
  • 2 tablespoons honey

Directions

Preheat oven to 350 degrees F.

Toss the seeds with the olive oil, salt, pepper, cinnamon, cumin, cayenne and honey in a mixing bowl.

Spread the seeds on a baking pan.

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Roast the coated seeds until golden, about 15 – 20 minutes. Scrape the pan and stir the seeds as they cool to prevent sticking. After about 10 minutes cooling on the pan, the seeds will stick together.

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They are easy to separate and will finish cooling without sticking after they are separated.

Remove to a serving bowl or store in an airtight container.

Sun-Dried Tomato Hummus

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Pimentón is the Spanish version of paprika that adds a little smokiness to a recipe. It comes in three types with varying levels of heat. Dulce is slightly sweet with very little heat, agridulce has only a trace of sweetness but a lot of heat and picante is quite hot with just a trace of bitterness.

This is not the typical hummus made with tahini (sesame paste). This hummus uses sun-dried tomatoes and has delicious flavor from the Pimentón. The dip go very well with the homemade pita chips.

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Ingredients

  • 1 (15-ounce) can chickpeas (garbanzo beans), drained but reserve the bean liquid
  • 1 cup sun-dried tomatoes packed in olive oil
  • Salt and pepper
  • 2 cloves garlic, more to taste
  • 1 tablespoon pimentón agridulce
  • 2 tablespoons lemon juice
  • Pita chips (recipe below) and  raw vegetables, for serving.

Directions

Drain the chickpeas, reserving the bean liquid separately.

Put the chickpeas and lemon juice into a blender or food processor and process until chunky.

Add salt, pepper, the garlic and pimentón and process; then add the sun-dried tomatoes and sun dried tomato oil. Process until very smooth.

Add some of the reserved bean liquid to thin the sauce to dipping consistency.

Serve with homemade pita chips and cut up vegetables.

Homemade Pita Chips

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Za’atar seasoning is a Middle Eastern spice mixture that contains ground dried thyme, oregano, marjoram, toasted sesame seeds, salt and sumac.

Ingredients

  • 1 package of pita pocket breads (6 pitas in a package)
  • Olive oil
  • Za’atar seasoning

Directions

Preheat the oven to 375 degrees F. Oil two large rimmed baking pans.

Separate each pita into two rounds. Brush each with olive oil and sprinkle with the Za’atar seasoning mix. Cut each pita circle into 6 triangles.

Arrange the triangles on the baking sheets and bake until crispy and brown, about 20 minutes. Rotate the pans after ten minutes, Cool and store in a large ziplock bag until needed.

Small Wraps

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Small hand foods are popular and easy to eat while you are watching a game. These can be filled with anything you like and cut as small as you like. Here are some suggestions.

Ingredients

  • Whole-grain tortillas, lavash bread or lettuce leaves
  • Drizzle of oil and vinegar

Protein Filling Ingredients

  • Thinly sliced roast turkey, chicken, ham or roast beef
  • Tuna
  • Hummus
  • Cheese
  • Eggs
  • Nut Butters
  • Edamame

Vegetable Filling Ingredients

  • Greens: lettuce, baby spinach, kale, Swiss chard
  • Tomatoes
  • Cucumbers
  • Peppers
  • Carrots
  • Mushrooms
  • Avocado
  • Zucchini Slices
  • Onion
  • Celery
  • Pickled Cucumbers, Peppers or other Pickled Vegetables

Spreads

  • Light Mayonnaise
  • Greek Yogurt
  • Mustard
  • Hummus
  • Mashed Avocado
  • Relish

Directions

Choose a type of wrap or use a variety. Choose a spread and cover the wrap on one side.

Layer the wrap with a protein and veggies of choice. Drizzle with a little oil and vinegar. Roll-up tightly and place on a serving dish. Cover the dish with plastic wrap and refrigerate until game time.

Pepper and Corn Salsa

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The fresh flavors of this seasonal salsa is what makes it taste so good. Homemade chips make it taste even better.

Ingredients

  • 3 bell peppers, seeded and diced (use a variety of colors)
  • 1 jalapeno, seeded and finely diced
  • 1 cup fresh corn kernels, cooked
  • 1 tomato, seeded and diced
  • 1/2 red onion, finely diced
  • 1 tablespoon fresh chopped parsley
  • Juice of half a lime
  • Pinch of cayenne pepper or crushed red pepper Flakes
  • Salt and pepper to taste
  • Homemade tortilla chips

Directions

Place the diced vegetables and corn to a medium serving bowl.

Add the lime juice, salt, pepper and cayenne to the bowl. Mix well. Let the flavors combine for at least twenty minutes before serving.

Serve either at room temperature or slightly chilled with tortilla chips.

Homemade Tortilla Chips

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Ingredients

  • Olive oil
  • One package (8-10) large (12 inch) flour tortillas
  • 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 with taco seasoning. Cut the tortillas into 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

Ingredients

  • 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.

 

 


bellunoview

Belluno is a province in the Veneto region of Italy and is almost entirely occupied by mountain areas. The climate is among the most severe in the Alps. The Belluno area is representative of a typical alpine environment and a people who are proud of their traditions passed down from generation to generation through experience and oral narrative.

Belluno is one of the most important industrial sectors of northern Italy. The production of eyeglasses (Luxottica), home appliances (Zanussi and others) and bathroom fixtures (Ceramica Dolomite, Ideal Standard) are major industries.

Bellunocover

Luxottica Group S.p.A., an Italian company, is the world’s largest eye wear company and is a designer, manufacturer, distributor and retailer of eye wear. Leonardo Del Vecchio and two financial partners launched Luxottica in Agordo, Italy in 1961.

bellunoeyeglassfactory

Luxottica is the owner of Lenscrafters, Sunglass Hut, Pearle Vision, Sears Optical and Target Optical. Its best known brands are Ray-Ban, Persol and Oakley. Luxottica also makes sunglasses and prescription frames for designer brands such as Chanel, Prada, Giorgio Armani, Burberry, Versace, Dolce and Gabbana, Miu Miu, Donna Karan, Stella McCartney and Tory Burch. Luxottica produces more than 130,000 eyeglass frames each day from six factory sites.

bellunocows

The cultivation of beans in the Lamon highlands and the production of Piave cheese in the Dolomites are important to Belluno’s economy. Large scale dairy cattle breeding in Belluno, began centuries ago by small mountain owners and valley sharecroppers. In more recent times, the Belluno area, like many other mountain areas in Italy, was hit with a serious economic crisis. In order to deal with the socio-economic downfall, a local parish priest, suggested a new form of joint management and the first social cooperative dairy was organized.

Piave is an Italian cow’s milk cheese, that is named after the Piave river. As Piave has a Protected Designation of Origin (Denominazione di Origine Protetta or DOP), the only “official” Piave is produced in the Dolomites area in the province of Belluno.

be;;unocheese

Piave is a hard, cooked curd cheese, offered at 5 different ages:

Piave Fresco (20 to 60 days aging – blue label)
Piave Mezzano (61 to 180 days aging – blue label)
Piave Vecchio (more than 6 months aging – blue label)
Piave Vecchio Selezione Oro (more than 12 months aging – red label)
Piave Vecchio Riserva (more than 18 months aging – black label).
Piave cheese has a dense texture, without holes, and is straw-yellow in hue. It has a slightly sweet flavor. Once fully aged, it becomes hard enough for grating and it develops an intense, full-bodied flavor.

Piave’s rind is impressed repeatedly in a vertical direction with the name of the cheese. Piave is sold throughout Europe and even in the US as a hard cheese. Its taste resembles that of a young Parmigiano Reggiano. The red label is aged at least 1 year and is called Vecchio (Piave Vecchio Selezione Oro), while the blue label is softer.

bellunotomatoes

Piave Broiled Tomatoes

Makes 2 – 4 servings

Ingredients

  • 3 medium tomatoes, sliced into 1/4” slices
  • 3/4 cup | 175 mL panko breadcrumbs
  • 1 clove garlic, minced
  • 1 tablespoon | 15 mL fresh sage leaves, finely chopped
  • 2/3 cup | 150 mL Piave cheese, finely grated
  • 1/4 cup | 60 mL olive oil
  • 1 teaspoon each | 5 mL each fresh herbs like sage, basil and parsley, finely chopped

Directions

Place tomato slices on paper towels to drain. In a medium bowl combine panko breadcrumbs, garlic, sage and Piave Cheese; stir to combine.

Preheat the oven to broil.

Arrange tomato slices on a baking sheet covered with parchment paper. Equally sprinkle breadcrumb mixture onto each tomato; drizzle with olive oil and place under broiler.

Broil for approximately 3 minutes or until breadcrumbs are golden brown. Remove from the oven, top with fresh herbs and serve.

belluno pizza

Lemon-and-Piave Pizza

Makes 2 rounds

Ingredients

  • 1 pound Pizza Dough, divided in half
  • 6 ounces Piave cheese, shaved, divided in half
  • 12 very thin slices lemon, seeds removed, divided in half
  • 1/2 red onion, very thinly sliced, divided in half
  • 2 tablespoons small sprigs fresh rosemary, divided in half
  • Freshly ground pepper
  • Extra-virgin olive oil, for drizzling

Directions

Place a pizza stone on the floor of a gas oven (remove racks) or the bottom rack of electric oven. Preheat the oven to 500 degrees F for 1 hour.

Stretch half the dough into a large round on a wooden pizza peel.

Arrange half the cheese evenly over the dough, leaving a 1-inch border. Top with half the lemon and onion slices. Sprinkle with half the rosemary and season with pepper. Drizzle with oil.

Turn the oven to broil. Align the edge of the peel with the edge of the stone. Tilt the peel, jerking it gently to move pizza onto the stone. When the edge of the pizza touches the stone, quickly pull back the peel to transfer the pizza to the stone. (Do not move the pizza once it is on the stone.)

Broil until bubbles begin to form in the crust, 3 to 4 minutes. Return the oven temperature to 500 degrees F and bake until the crust is crisp and golden brown, 6 to 8 minutes more. (If not using the broiler, bake pizza for 10 to 15 minutes total.)  Remove the pizza from the oven with the peel. Repeat with the second pizza. Slice and serve.

bellunoorzo

Piave Orzo with Peas and Asparagus

Ingredients

  • ½ cup | 125 mL heavy cream
  • 1 cup | 250 mL chicken or vegetable broth
  • 1 teaspoon | 5 mL lemon juice
  • 2 teaspoon | 10 mL lemon zest, grated
  • 1 ½ cups | 375 mL Piave Cheese, shredded
  • 1 lb fresh asparagus, trimmed into 2” lengths
  • 1 ½ cups | 375 mL fresh or frozen peas
  • 2 cups | 500 mL orzo | rice shaped pasta
  • 
¼ cup | 50 mL Italian parsley, chopped
  • Additional shredded Piave cheese for garnishing

Directions

In a medium saucepan over medium heat bring cream, chicken or vegetable broth to a slow boil. Add lemon juice, lemon zest and Piave cheese, reduce heat to medium-low and continue to cook, stirring often, until the cheese is melted.

In a large pot of boiling salted water, add orzo and cook for approximately 5 minutes; add asparagus and fresh peas (add frozen peas the last two minutes of cooking), continue cooking until the pasta is al dente and the vegetables are tender – approximately 4 additional minutes.

Drain pasta and vegetables and return to pasta pot; stir in cream cheese sauce and parsley. Garnish with additional Piave cheese and serve.

bellunofigs

Figs, Piave Cheese & Honey

Ingredients

  • Wedge of Piave cheese
  • 4 large figs
  • Honey to drizzle, about 4 teaspoons
  • 1 sprig of fresh mint leaves, optional
  • Fresh cracked pepper

Directions

Cut the cheese in half and slice off the rind on both sides. Cut into 12-15 thin triangle slices.

Cut the top of the figs off and then into quarters. Place the Piave slices on a plate with the figs.

Sprinkle the cheese and figs with cracked pepper. Then, drizzle with honey – about a teaspoon on each fig – and garnish with fresh mint leaves, if using.

Serve on individual plates with a dessert fork and knife.

Bellunomap


Memorial-Day-6

This coming weekend is Memorial Day and the official start of BBQ season. That means lots of ribs, burgers, steaks, kebabs and corn on the cob. If you are going to invite friends over, it will take some planning. What if you are not in the mood for cooking for lots of folks this weekend? Well don’t. You can still have that BBQ shindig, but for just 2 or 3. This is what we will be having at our Memorial Day BBQ.

Grilled Ham Steak with Pear Topping

IMG_0004

For Two

I am not a huge fan of ham steak, but my husband is, so over the years I have worked on making ham steaks taste good. I learned that to make the meat tender, it is important to marinate the steaks overnight. To avoid a dry end result, cook them quickly on the grill and make a flavorful topping. Here is my recipe and it works for us.

Ham Marinade

IMG_0016

  • Juice of one orange – (save the orange rind for the braised carrot recipe below)
  • 1 tablespoon brown sugar
  • 2 teaspoons Dijon mustard
  • 1 garlic clove, minced
  • 1/4 teaspoon paprika
  • 1 fully cooked boneless ham steak (1- 3/4 pounds)

Pear Topping

IMG_0002 (2)

  • 1 Bartlett pear, cored and diced
  • 1 tablespoon butter
  • 1 tablespoon brown sugar
  • ¼ teaspoon ground ginger
  • ¼ cup of pecans

Directions

In a large resealable plastic bag, combine the marinade ingredients. Add ham; seal bag and turn to coat. Refrigerate overnight.

Heat an outdoor grill. Brush the grates with oil

On a sheet of heavy-duty foil large enough to hold the diced pears, place the diced pears and pecans in the center of the foil. Dot with the butter and sprinkle on the brown sugar and ginger.

Close the foil into a package and place on the grill  Cook for 10 minutes before placing the ham on the grill.

Drain the ham from the marinade and reserve the marinade. Rotate the pear packet on the grill.

Grill the ham steak over medium-hot heat for 3 minutes on each side, basting frequently with the reserved marinade.

Remove the pear packet and spoon the pear sauce over the ham.

Cheddar Cornbread

IMG_0006

Ingredients

  • 1 cup all-purpose flour
  • 1 cup stone-ground yellow cornmeal
  • 1 teaspoon baking soda
  • 1 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 1/2 cups low-fat buttermilk
  • 4 tablespoons honey
  • 2 large eggs
  • 1 cup shredded cheddar cheese (4 ounces)
  • 2 tablespoons butter

Directions

Preheat oven to 425 degrees F.

In a large bowl, whisk flour, cornmeal, baking soda, salt and pepper; make a well in center of flour mixture.

Whisk together the  buttermilk, honey and eggs. Add to the flour mixture and gently incorporate the dry ingredients. Mix in the cheese.

Place the butter in an 8-inch baking pan and place the pan in the oven until the butter melts. Remove the pan from oven and tilt to coat bottom and sides.

Pour the batter into the buttered pan and bake until golden and a toothpick inserted in center comes out clean, 20 to 25 minutes.

Let cornbread cool 15 minutes before cutting.

Braised Carrots and Fennel

IMG_0005

Serves 4

Ingredients

  • 1 tablespoon unsalted butter
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon honey
  • ¾ lb carrots (1 fresh bunch; about 6 or 7) – cut into matchsticks
  • 1 fennel bulb – ends trimmed, bulb cut in half, each half cored and cut lengthwise in 1/8″ slices
  • 2 strips of orange zest – 1″ x 4″ long
  • 1/4 teaspoon fennel seeds – crushed in a mortar
  • 5 tablespoons orange juice
  • 1/4 teaspoon sea salt
  • Freshly ground black pepper to taste
  • 1 teaspoon dried dill or 1 tablespoon chopped fresh dill

Directions

IMG_0001

Heat a large heavy-bottomed skillet over high heat. Add the butter, olive oil and honey. Stir well and add the carrots, fennel, orange zest and fennel seeds.

Toss until the slices are well coated with the oil. Sauté for 2 to 3 minutes until the fennel starts to soften, tossing occasionally.

Add the orange juice, salt and pepper. Toss quickly and reduce heat to between medium and medium-low. Cover the pan and simmer for 10 minutes until the vegetables are tender.

Uncover the pan. Raise heat to high and fast-simmer until the juices have all evaporated, about 5 minutes. Remove orange zest and stir in the dill.

Lemon Coconut Cupcakes

IMG_0007

20 cupcakes

Ingredients

Cake

  • 18.5 oz pkg. Lemon Supreme cake mix
  • 1/3 cup unsalted butter, at room temperature and very soft
  • 4 large eggs
  • 1 cup milk
  • Cupcake liners

Coconut Topping

This frosting is very stable and does not melt or weep at room temperature like many standard whipped cream frostings or change in any way under refrigeration.

  • One 8 oz pkg low-fat cream cheese, at room temperature
  • ½ cup powdered sugar
  • ½ teaspoon coconut extract
  • 2 cups cold heavy (whipping) cream
  • Sweetened shredded coconut

Directions

Preheat the oven to 350 F.

Coat muffin cups with cooking spray and place a cupcake liner in each.

In the large bowl of an electric mixer, combine the cake ingredients. Then beat on medium speed for 2 minutes.

Using an ice cream scoop fill the muffin cups 3/4 full. Bake 15 minutes or until a cake tester inserted in the center of the cupcake comes out clean.

Let the cupcakes cool in the pan for 10 minutes, then remove them to a wire rack. Cool completely before frosting.

IMG_0002

To make the frosting

Combine the cream cheese, powdered sugar and coconut extract in a large mixing bowl or the bowl of a stand mixer.

Fit the mixer with the whisk attachment and mix on medium speed until smooth.

While the mixture is still whipping, slowly pour in the heavy cream. Stop and scrape the bottom of the bowl a couple of times, while you continue whipping until the cream can hold a stiff peak.

Spread each cupcake generously with the frosting and top each with sweetened coconut. Press the coconut lightly, so it sticks to the frosting. Chill until serving time.


healthybreadcover1

It’s easier than you think to make good, healthy breads at home. Here are some tips to give you confidence.

Choose the right bread pan.

The bread pan you use will depend on the type of bread you are baking. For standard loaves, you’ll want to use a loaf pan. A loaf pan helps to shape the bread and encourage even browning, a crispy crust and a tender interior. Common loaf-pan sizes are 9 x 5 x 3 inches and 8 x 4 x 2 inches. Lightly grease the whole pan, even if it’s a nonstick pan. Nonstick pans make it easier to remove the baked bread and require less fat for greasing.

Heavy-duty, well-made pans will last longer and perform better. Glass pans can get too hot and overcook the bottom of your loaf. If using a glass pan, lower the oven temperature by 25 degrees F.

Set the oven temperature correctly.

If the oven is too hot or too cool when the bread goes in, you’ll end up with a dense loaf. To avoid errors, preheat the oven to the temperature given in the recipe. Use an oven thermometer to make sure your oven temperature is accurate. If needed, adjust the temperature until it’s correct.

Check your loaf 10-15 minutes before the recommended baking time is up. If it is browning too quickly, cover it loosely with foil. Remove the foil once you have placed the baked loaf on a cooling rack.

The center is the last part of a quick bread to cook. Insert a wooden toothpick near the center; if it comes out clean, your loaf is done. The very center will firm up while the bread is cooling on a cooling rack.

Let the loaf rest for 10 minutes on a cooling rack in order for the bread to firm up before removing it from the pan. Run a spatula or butter knife between the pan sides and the loaf to loosen the bread. Invert the pan over a cooling rack to remove the baked bread. Allow quick breads to cool completely before storing in an airtight container or bag.

healthybreadcover

When baking  yeast breads, the key to successful bread rising is the “oven spring,” which is the final burst of expansion or fermentation of the yeast. Once this occurs, the loaf sets up and starts to brown, creating the crust.

Tap yeast breads lightly with your fingers. It will sound hollow when it is done. If the loaf is browning too fast but doesn’t sound hollow, create a tent out of foil, loosely cover the loaf and continue baking. Yeast breads containing butter and/or sugar often need this step to prevent over browning or burning.

You can also bake yeast bread on a baking sheet, pizza pan or directly on a baking stone. If using a baking stone, place the stone on the middle rack and preheat it for 30 minutes. Use parchment paper to transfer the dough to the stone (or leave it on the parchment). Once the bread is in the oven use a spray bottle of water to mist the inside of the oven and the loaves. This also helps to give the bread a nice, crisp crust.

Here are some easy bread recipes to get you started.

healthybread4

Healthy Quick Fruit Bread

Delicious for breakfast.

Ingredients

  • 1 ½ cups all-purpose flour
  • 1 ½ teaspoons baking powder
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground nutmeg
  • 2 slightly beaten eggs
  • 3/4 cup sugar
  • 1/2 cup mashed ripe banana (2 small)
  • 1/2 cup apple butter
  • 1/4 cup vegetable oil

Directions

Grease and flour the bottom and 1/2 inch up the sides of a 9 x 5 x 3-inch loaf pan; set aside.

In a large bowl combine flour, baking powder, cinnamon, baking soda, salt and nutmeg. Make a well in the center of the flour mixture; set aside.

In a medium bowl combine eggs, sugar, banana, apple butter and oil. Add egg mixture all at once to the flour mixture. Stir just until moistened (batter should be lumpy). Spoon batter into the prepared pan.

Bake in a 350 degree F oven for 45 minutes or until a wooden toothpick inserted near the center comes out clean. Cool in the pan on a wire rack for 10 minutes. Remove the bread from the pan and cool completely on a wire rack. Wrap and store overnight before slicing.

healthybread2

Easy Oatmeal Bread

Slice thin for sandwiches.

Ingredients

  • 1 cup warm fat-free milk (105 degrees F to 115 degrees F)
  • 1/4 cup honey or packed brown sugar
  • 1 package active dry yeast
  • 1/2 teaspoon salt
  • 1 ¾ cups bread flour
  • 1 egg, lightly beaten
  • 1 tablespoon vegetable oil
  • 3/4 cup whole wheat flour
  • 1/2 cup rolled oats, plus extra for the topping
  • Nonstick cooking spray

Directions

In  the  large bowl of an electric mixer combine the milk, honey or brown sugar, yeast and salt, stirring to dissolve the yeast. Let stand for 5 minutes.

Add bread flour, egg and oil to the yeast mixture. Beat with an electric mixer on low-speed until combined. Beat on high-speed for 3 minutes, scraping the side of bowl occasionally.

Using a wooden spoon, stir in the whole wheat flour and the 1/2 cup oats until combined.

Cover and let rise in a warm place until double in size (45 to 60 minutes).

Lightly coat a 9 x 5 x 3-inch loaf pan with nonstick cooking spray. Stir down the dough and spoon into the prepared loaf pan.

Preheat the oven to 350 degrees F.

Cover and let rise in a warm place until double in size (about 30 minutes). Lightly brush the top of the loaf with water and sprinkle with additional rolled oats.

Bake about 40 minutes or until the bread is golden brown and sounds hollow when lightly tapped. Immediately remove the bread from the pan and cool on a wire rack.

healthybread5

Easy English Muffin Loaves

Of course, this bread is delicious toasted.

Yields: 2 loaves

Ingredients

  • 6 cups all-purpose flour
  • 2 packages active dry yeast
  • 1/4 teaspoon baking soda
  • 2 cups low-fat milk
  • 1/2 cup water
  • 1 tablespoon sugar
  • 1 teaspoon salt
  • Cornmeal

Directions

Grease two 8 x 4 x 2-inch loaf pans. Lightly sprinkle pans with cornmeal to coat the bottom and sides; set pans aside.

In a large mixing bowl combine 3 cups of the flour, the yeast and baking soda; set aside.

In a medium saucepan heat and stir milk, water, sugar and salt just until warm (120 degree F to 130 degree F).

Using a wooden spoon, stir milk mixture into the flour mixture. Stir in remaining 3 cups of flour.

Divide dough in half. Place dough in prepared pans and sprinkle the tops with cornmeal.

Cover and let rise in a warm place until double in size (about 45 minutes).

Bake in a 400 degree F oven about 25 minutes or until golden brown.

Immediately remove the bread from the pans. Cool on wire racks.

healthybread1

No Knead Caraway-Rye Bread

This bread is the perfect side for soup.

Ingredients

  • 1 ½ cups all-purpose flour
  • 1 tablespoon sugar
  • 1 package active dry yeast
  • 2 teaspoons caraway seeds, plus extra for the topping
  • 1 teaspoon salt
  • 1/2 teaspoon dried dill
  • 3/4 cup warm water (120 degrees F to 130 degrees F)
  • 1 egg, lightly beaten
  • 1 tablespoon butter, melted
  • 3/4 cup rye flour

Directions

Grease a 1-quart casserole or a deep dish 8-inch round baking pan; set aside.

In a large bowl stir together 1 cup of the all-purpose flour, the sugar, yeast, the 2 teaspoons caraway seeds, the salt and the dill. Add the 3/4 cups of warm water, the egg and melted butter.

Beat with an electric mixer on low-speed for 30 seconds. Scrape the sides of the bowl. Beat on high-speed for 3 minutes. Using a wooden spoon, stir in the rye flour and the remaining 1/2 cup all-purpose flour (batter will be stiff).

Spoon batter into the prepared dish, spreading to edge. Cover and let rise in a warm place until double in size (50 to 60 minutes).

Preheat the oven to 375 degrees F.

Lightly brush the top of the loaf with water and sprinkle with caraway seeds.

Bake about 25 minutes or until the bread is golden brown and sounds hollow when lightly tapped. Immediately remove the bread from pan. Cool on a wire rack.

healthybread3

Vegetable Corn Bread

Wonderful served with a bowl of hot chili.

Ingredients

  • Nonstick cooking spray
  • 1 cup yellow cornmeal
  • 3/4 cup white whole wheat flour or whole wheat flour
  • 2 tablespoons snipped fresh chives
  • 2 ½ teaspoons baking powder
  • 3/4 teaspoon salt
  • 2 eggs
  • 1 cup fat-free milk
  • 2 tablespoons honey
  • 3/4 cup coarsely shredded carrots (2 to 3 small)
  • 1/2 cup finely chopped red bell pepper

Directions

Preheat the oven to 400 degrees F. Lightly coat a 2-quart square baking dish with nonstick cooking spray; set aside.

In a large bowl stir together cornmeal, wheat flour, chives, baking powder and salt; set aside.

In a medium bowl whisk together eggs, milk and honey.

Add egg mixture all at once to the flour mixture; stir just until moistened.

Fold in carrots and bell pepper. Pour batter into the prepared baking dish.

Bake for 25 to 30 minutes or until a toothpick inserted near the center comes out clean.

Cool in the pan on a wire rack for 20 minutes. Serve warm.



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