You don’t always have to serve meat as a main course in order to make a delicious dinner.
Plant-based recipes consist of fruit, vegetables, legumes, whole grains, nuts and seeds, but no dairy, eggs or meat. While I would not be happy with a diet devoid of dairy, eggs or cheese, I am very happy to eat whole plant food meals a few times a month. I am not a purist, so I include olive oil in my cooking preparations. We really liked these recipes and did not think they needed the addition of meat.
Try some plant-based recipes every once in a while. They are good for you and the planet.
Serves 6 as an appetizer. This also makes a good spread for bruschetta.
1 1/2 pounds eggplant (1 large)
1 garlic clove, minced
2 tablespoons olive oil, plus extra for the baking pan
1 medium onion, finely chopped
2 ribs celery, finely diced
1/2 to 1 teaspoon crushed red pepper flakes
1 1/2 cups chopped Italian tomatoes
2 tablespoons balsamic vinegar
1 tablespoon agave syrup
1 teaspoon dried Italian seasoning
2 tablespoons capers, rinsed and chopped
8 chopped pitted Kalamata olives
1/4 cup minced jarred roasted red peppers
2 tablespoons chopped flat-leaf parsley
Salt and freshly ground pepper, to taste
Basil leaves for garnish
Preheat the oven to 400°F.
Cut the eggplant in half lengthwise and score once or twice with a knife (not hitting the skin on the bottom.)
Roast face down on foil lined baking sheet that has been sprayed with oil, about 20 minutes or until tender. Let drain on a paper towel for 10 minutes, cut side down.
Scoop the eggplant out of the skin and finely chop.
Heat 1 tablespoon olive oil (or substitute vegetable broth) over medium heat in a large, heavy skillet. Add the onion, celery, garlic and red pepper flakes and cook for 5 minutes.
Add the Italian tomatoes, vinegar and agave and cook for 5 minutes more. Add the remaining oil, eggplant, capers, red peppers, olives and parsley and cook for an additional 5-10 minutes or until thickened.
Cool to room temperature. Drizzle with remaining olive oil and garnish with basil leaves. Serve with your favorite Italian bread.
Serve over cooked pasta, polenta or rice.
2½ pounds fresh mixed mushrooms, small and firm
1/2 ounce dried porcini, soaked in 1 1/4 cups warm water
3 sprigs fresh thyme
1 sprig fresh rosemary, a tender stem about 4-inches long
1 sprig fresh sage, with 4 big leaves
2 tablespoons extra-virgin olive oil or vegetable broth
1 cup shallots, finely chopped
1 medium onion, finely chopped (about 1 cup)
1/2 teaspoon salt, plus more to taste
1 1/2 cups canned finely chopped Italian tomatoes
1 cup dry white wine
Freshly ground black pepper
1 cup vegetable broth
Squeeze out the soaked porcini and slice them into pieces about 1/4-inch wide. Strain the soaking water and set aside
Clean, trim and slice the fresh mushrooms into thin slices, barely 1/4-inch wide.
Tie all the fresh herb sprigs together with piece of kitchen twine or enclose the leaves in cheesecloth.
Put the oil or vegetable broth into a large, deep skillet with a cover or Dutch Oven and place over medium heat. Add the onions and shallots and 1/4 teaspoon of salt and stir well.
Cook for 6 minutes or more-stirring often-until they’re soft without any browning.
Add all the porcini and sliced mushrooms into the pan.. Sprinkle with another 1/4 teaspoon salt and add in the herb bouquet, toss briefly, raise the heat a bit and cover the pan.
Cook, covered, for about 3 minutes-shaking the pan now and then to sweat the mushrooms.
Uncover and continue to cook over fairly high heat, stirring frequently, until the mushrooms shrink and the liquid evaporates, 5 minutes or more.
When the mushrooms begin to brown, clear a spot and add the wine and stir constantly until the wine thickens and evaporates. Pour in the porcini water, vegetable broth and Italian tomatoes.
Bring to a boil, stirring and then lower the heat to keep the sauce bubbling gently and cover the pan. Cook for one hour, stirring occasionally.
If after one hour the mushrooms are thoroughly tender and the saucy liquid has thickened, remove the herb bouquet. If you want the sauce thicker, cook for another 30 minutes.
Taste and add salt, if needed, and freshly ground black pepper.
Use the sauce immediately or let it cool. Store it in the refrigerator for a week or freeze, for use within several months.
Italian Vegetable Stew
Vegetables that will hold up to long cooking times are the best choices for stews. If you use more delicate vegetables, they should be added toward the end of cooking. Good veggie choices for stews are sweet potatoes, russet potatoes, root vegetables such as carrots, turnips and parsnips, green beans, pumpkin, winter squash and cauliflower. Cutting the vegetables into uniform pieces helps them cook evenly.
I used purple and red potatoes in this recipe to give the stew some added color.
1 tablespoon olive oil or vegetable broth or water
2 cloves garlic, minced
1 large onion, cut into 1 inch pieces
1 fennel bulb, cut into 1 inch pieces
3 medium carrots, cut into 1 inch pieces
2 stalks of celery, cut into 1 inch pieces
1 1/4 lbs mixed small purple and red potatoes, cut in half
½ cup red wine
1 tablespoon dried Italian seasoning
1 bay leaf
½ teaspoon salt
¼ teaspoon ground pepper
One 26 oz container strained Italian tomatoes (Pomi) or tomato sauce
2 tablespoons tomato paste
2 cups frozen Italian or regular green beans, partially defrosted
Heat the oil (or water) in a Dutch Oven and add the garlic and onions. Saute over low heat for a few minutes until the onion softens.
Add all the remaining vegetables, except the Italian green beans, and stir until coated with the onions. Add the red wine and bring to a boil, reduce the heat to a simmer and cook 10 minutes.
Add the seasonings, strained tomatoes and tomato paste. Turn the heat up to medium and cook until the sauce starts to bubble.
Reduce the heat to low, cover the pan and cook the stew for 30 minutes. Add the green beans, cover and cook for 10 or 15 minutes more.
Don’t forget the crusty Italian bread to dunk in the sauce.
Spaghetti squash is not only low in carbohydrates but is also rich in antioxidants, such as vitamins A and C, B-vitamins, beta-carotene, lutein, zeaxanthin, and essential minerals. It also contains the essential fatty acids omega-3 and omega-6. The best spaghetti squash have a deep yellow color. It can be stored at room temperature for several weeks. Add this versatile vegetable to your menu.
How To Cook Spaghetti Squash
Spaghetti squash makes an excellent side dish or a substitute for thin noodles.
1 spaghetti squash, about 3 lbs.
Preheat the oven to 375°F and halve the squash lengthwise. Use a spoon to scoop out and discard seeds from the middle of each half.
Arrange the squash in a baking dish, cut sides down. Pour 1 cup water into the dish and bake until just tender, 30 to 35 minutes.
Run a fork through the flesh to separate the spaghetti like strands. Turn out onto a platter and season according to your recipe.
Shrimp with Feta & Tomatoes Over Spaghetti Squash
Serve this dish over the roasted spaghetti squash.
12 large shrimp (16-20 per lb), peeled, deveined and tails removed
2 tablespoons olive oil
1 clove of garlic, minced
1 large shallot, minced
4 large plum tomatoes, chopped
1/2 teaspoon smoked paprika
1/2 teaspoon oregano
1/2 teaspoon sea salt
1/4 teaspoon Aleppo pepper
1/4 teaspoon chili/red pepper flakes
1/4 pound feta cheese, cut into small chunks
2 tablespoons of chopped flat-leaf parsley, garnish
1/2 of a lemon
A few olives
In a medium ovenproof skillet, sauté the shallot and garlic in the olive oil until tender. Add the tomatoes, paprika, oregano, salt, spices and pepper and cook over low heat until the sauce thickens.
Preheat oven to 450°F.
Place the uncooked shrimp into the tomato sauce, spreading them evenly. Tuck pieces of feta cheese into the sauce between the shrimp.
Place the skillet into the oven and bake until the cheese melts and the shrimp turn pink, about 10-15 minutes.
Garnish with the chopped parsley and olives and serve with lemon quarters..
Sautéed Peas And Celery
2 tablespoons olive oil
1⁄4 cup chopped red onion
1⁄4 cup chopped celery
1 (10 ounce) box frozen peas (or 2 cups)
1⁄2 teaspoon salt
1⁄2 teaspoon pepper
Heat the oil in a skillet over medium heat. Add the onions and cook until soft.
Add celery and cook until crisp tender.
Add the peas and cook until the peas are heated through.
Stir in salt and pepper.
Genoa is located in the region of Liguria and it is a historical port city in northern Italy. Today, it is often overshadowed by cities such as Rome or Venice, even though it has a long history as a rich and powerful trade center. The birthplace of the explorer Christopher Columbus with its multitude of architectural gems, excellent cuisine, renovated old port, beautiful sights and its position as the European Capital of Culture in 2004 have made this an interesting area to visit.
The main features of central Genoa include the Piazza De Ferrari, the Opera House and the Palace of the Doges. There is also a house where Christopher Columbus is said to have been born. Much of the city’s art is found in its churches and palaces, where there are numerous Renaissance, Baroque and Rococo frescoes. The Palazzo di San Giorgio was once the headquarters of the Bank of Saint George and it is in this area that Marco Polo and Rustichello da Pisa composed, The Travels of Marco Polo.
The city is spread out geographically along a section of the Liguria coast, which makes trading by ship possible. Before the invention of the car, train and airplane, the main outside access for the city was the sea, as the surrounding mountains made trade north by land more difficult than coastal trade. Trade routes have always connected Genoa on an international scale and the harbor was important to the merchants for their own economic success. The port of Genoa also contains an ancient Lighthouse called “La Lanterna”.
Recently, Renzo Piano redeveloped the port for public access, restoring the historical buildings and creating new landmarks like the Aquarium, the Bigo and the “Bolla” (the Sphere). The main touristic attractions of this area are the famous Aquarium and the Museum of the Sea (MuMA). In 2007 these attracted almost 1.7 million visitors.The Aquarium of Genoa is the largest aquarium in Italy and amongst the largest in Europe. Built for the Genoa Expo ’92, it is an educational, scientific and cultural center. Its mission is to educate and raise public awareness as about conservation, management and responsible use of aquatic environments.
Popular foods in the Genoese cuisine include Pesto sauce, garlic sauce called “Agliata” and walnut sauce called “Salsa di Noci”. There are many varieties of pasta, such as Trenette, Corzetti, Trofie, Pansotti, Croxetti and Testaroli.
Fresh pasta (usually trofie) or trenette with pesto sauce is probably the most well-known among Genoese dishes. Pesto sauce is prepared with fresh basil, pine nuts, grated parmesan, garlic and olive oil pounded together.
Typical pizzas include pizza with potatoes or onions, “Farinata” and Focaccia with cheese also called “Focaccia di Recco”.
Fish is a key ingredients in the Genoese cuisine and the many varieties include, Sardines, Anchovies, Garfish, Swordfish, Tuna, Octopus, Squid, Mussels and stoccafisso (Stockfish).
Other popular dishes of Genoese tradition are tripe cooked in various sauces and Minestrone alla Genovese, a thick soup made out of several vegetables and legumes, such as potatoes, beans, green beans, cabbages, pumpkins and zucchini. Important and popular soup dishes which are common to the area include: Bagnun – anchovy soup, Ciuppin (the precursor to San Francisco’s Cioppino, Buridda – another tomato based fish soup, Zemin (a soup with garbanzo beans), Sbira, tripe soup and Preboggion, rice soup. Other specialties are “Ravioli al sugo”, Gianchetti that is sardine and anchovy based, “Tomaxelle” or stuffed veal rolls, Cappon magro – a seafood and vegetable salad, the famous “Cima alla Genovese” a pork roll, “Torta Pasqualina” a spinach torte very similar to Spanakopita, “Pandolce” a Christmas sweet bread and “Sacripantina” a Genovese Butter Cake.
Genoa Recipes To Make At Home
Minestrone alla Genovese
1/4 pound cannellini or borlotti (cranberry) beans, soaked overnight
3 tablespoons Extra-Virgin Olive Oil
1/2 cup chopped onion
2 leeks, washed and chopped, white part only
1 medium eggplant (1 pound), peeled and diced
2 medium carrots, peeled and sliced
2 ribs celery, sliced
2 medium potatoes, peeled and diced
2 medium tomatoes, diced
2 cups hot chicken broth
4 cups hot water, plus extra if needed
1 cup chopped raw spinach
1 cup diced zucchini
1 cup shredded green cabbage
1/4 pound vermicelli or stelline pasta
3 tablespoons Basil Pesto
Salt and pepper to taste
Drain the beans from the overnight soaking water, place them in a pot, cover with water, cook about 30 minutes or until still quite al dente, and set aside.
In a large pot, heat the oil. Add the onion, leeks, eggplant, carrots, celery and potatoes and sauté for about 8 minutes, or until the vegetables just begin to exude their juices.
Add the tomatoes, hot broth, hot water, beans and additional hot water to just cover the mixture. Bring to a boil, lower the heat to a simmer, and cook covered for about 30 minutes.
Add the spinach, zucchini, cabbage and pasta and cook another 20 minutes or until the pasta is al dente. Stir in the pesto. Add salt and pepper to taste and serve.
1 cup walnut pieces
1 cup (1/2-inch) cubes day-old rustic bread plus milk to cover
Coarse sea salt
Freshly ground black pepper
1 garlic clove,
1/3 cup plus 2 tablespoons extra-virgin olive oil
1/2 cup fresh ricotta cheese
1/3 cup Parmesan Cheese
A generous handful of fresh Marjoram
1/4 cup of heavy cream (or Greek Yogurt)
1 lb Pansotti or store-bought vegetable and cheese ravioli or dried pasta
Soak the bread in milk to cover until soft, then drain.
In a kitchen blender, combine nuts, the soaked bread, 3/4 teaspoon salt, pepper, parmesan cheese and the fresh marjoram. Add garlic and process until the mixture is smooth and almost becoming a paste but not too fine. Working with 1 to 2 tablespoons at a time, drizzle in all but about 2 tablespoons of the oil, processing and mixing to incorporate as you go. Once the mixture is smooth, transfer to a bowl and add the ricotta cheese mixing well. Then add the cream and remaining oil. Mix well until the sauce is combined. Taste and adjust the seasoning if needed.
Bring a large wide pot of salted water to a boil. Boil pansotti, ravioli or pasta until al dente. Using a slotted spoon, transfer to a colander to drain, then transfer to a large bowl; reserve 1/4 cup pasta cooking liquid. Once all of the pansotti are cooked, add the walnut sauce and pasta cooking liquid; gently toss to combine. Serve immediately with a generous serving of Parmesan cheese, fresh cracked pepper and a drizzle of extra virgin olive oil.
Sea Bass Genoa Style
2 pounds Yukon Gold potatoes, peeled and sliced 1/2 inch thick
1 pound tomatoes, cut into large chunks
3/4 cup pitted green olives
1/4 cup torn basil leaves
1/2 cup plus 3 tablespoons extra-virgin olive oil
Salt and freshly ground pepper
Two 3-pound whole sea bass or red snapper, or cut into fillets
1/2 cup pine nuts
Preheat the oven to 425° F. In a very large roasting pan, toss the potatoes, tomatoes, olives and basil with 1/2 cup of the olive oil. Season with salt and pepper.
Rub each fish or the fillets with the 3 tablespoons of olive oil and season with salt and pepper. Set the fish in the roasting pan with the vegetables. Roast for about 30 minutes for the fillets or 40 minutes for the whole fish, until the vegetables are tender and the fish are cooked through.
Meanwhile, in a small skillet, toast the pine nuts over moderate heat, stirring, until golden, about 3 minutes. Spoon the pine nuts over the fish and vegetables in the roasting pan and serve right away.
½ teaspoon active dry yeast
½ cup warm milk
½ cup butter, softened, plus additional for greasing
¾ cup sugar
1 tablespoon fennel seeds
½ teaspoon ground coriander
1 egg, lightly beaten
2 teaspoons vanilla extract
4 teaspoons orange flower water
3½ cups flour
1/2 cup dried currants
1/3 cup golden raisins
1/3 cup finely chopped candied orange rind
1/3 cup pine nuts
Dissolve the yeast in the milk in a small bowl. Set aside until foamy, about 10 minutes.
Meanwhile, beat the butter in an electric mixer and gradually add the sugar, beating until the mixture is light and fluffy. Stir in the fennel seeds and coriander, then add the egg, vanilla and orange flower water; mix thoroughly. Add milk and dissolved yeast and mix. (Mixture may appear slightly curdled.)
Gradually add flour, mixing thoroughly. When the dough is smooth, mix in the currants, raisins, orange rind and pine nuts (dough will be moist). Transfer the dough to a large greased bowl. Cover with a clean dish towel and set aside in a warm place to rise for 3–4 hours. (Dough may only rise a little; this is a dense bread.)
Preheat the oven to 375° F. Wet hands (dough will be sticky) and transfer to a greased cookie sheet. Shape into a 6″ round and bake until golden, 45 minutes to 1 hour. Cool completely. To serve, cut or break into small pieces and serve with sweet wine, if desired. (Store in an airtight container.)
The earthy flavor of cauliflower is the perfect complement to pasta. Adding vegetables to pasta stretches the pasta and adds more nutrients to your diet. Though cauliflower has a bland taste on its own, it is a highly regarded vegetable. In Italian cuisine, cauliflower is often paired with pasta because it absorbs flavor from the spices and sauces used in preparing the recipes.
According to research studies, water boiling and blanching have the biggest impact on reducing cauliflower’s nutrients. These methods cause significant losses of protein, mineral and phytochemical nutrients after five minutes of boiling. Instead, cauliflower kept its nutrients most intact when microwaved or gently stir fried. The very best method for cooking cauliflower seems to be gently sautéing it on the stove top, with a bit of water, broth, lemon juice or a healthy source of fat which can make its nutrients more absorbable. Of course eating it raw, perhaps dipped in some healthy hummus or another type of dip, also preserves its nutrients.
Since cauliflower is in season now, I try to think of a variety ways to cook this great vegetable and combining it with pasta is a family favorite. This recipe can be used with any vegetable that is in season.
Cauliflower Pasta with Sun-Dried Tomato Sauce
- 1 tablespoon olive oil
- Half a large onion, diced
- 2 garlic cloves, minced
- 8-10 sage leaves, sliced
- 1 head of cauliflower, trimmed and cut into small florets
- 2 tablespoons tomato paste
- ½ cup of pureed sun-dried tomatoes packed in oil
- ½ cup white wine
- Kosher salt and black pepper to taste
- ½ teaspoon crushed red pepper flakes
- ½ cup chopped parsley
- ½ cup diced Italian Fontina cheese
- 1 lb short pasta, preferably with ridges (I used trofiette – short, twisted spaghetti shape)
In a large skillet cook the onion and garlic in the oil until the onion is tender. Add the sage and cauliflower and season with salt and pepper. Cook until the cauliflower softens a bit. Don’t overcook cauliflower or it loses its taste and nutrients.
Add the tomato paste and wine and cook for a few minutes. Stir in the sun-dried tomato puree and crushed red pepper. Heat gently.
Boil a large pot of salted water and cook the pasta until al dente. Reserve 1 cup of the pasta water. Drain the pasta and add to the skillet with the reserved pasta water. Stir well. Turn the pasta out into a large serving bowl and add the parsley and cheese. Stir well and serve.
Cucumber Fennel Salad
- 1 large cucumber, peeled, halved lengthways, deseeded and cut into thin half moons
- ¼ red onion, thinly sliced
- 1/4 fennel bulb, thinly sliced
- ¼ cup oil cured Italian olives
- 1 tablespoons lemon juice
- 1 tablespoons olive oil
- 3/4 teaspoon fresh oregano
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
In a medium salad bowl whisk the dressing ingredients together. Add the remaining ingredients and mix well. Cover the dish and refrigerate until well chilled.
Cagliari is a province on the island of Sardinia in Italy. An ancient city with a long history, Cagliari has been ruled several civilizations. Cagliari was the capital of the Kingdom of Sardinia from 1324 to 1848, when Turin became the formal capital of the kingdom (which in 1861 became the Kingdom of Italy). Today the area is a regional cultural, educational, political and artistic center, known for its diverse Art Nouveau architecture and several monuments.
For a spectacular view, the best way to arrive in Cagliari is by sea. According to the author, DH Lawrence upon his arrival in the 1920s, he said the Sardinian capital reminded him of Jerusalem: ‘…strange and rather wonderful, not a bit like Italy.’ Yet, Cagliari is the most Italian of Sardinia’s cities. Tree-fringed roads and locals hanging out at cafes are typical. Sunset is prime-time viewing in the piazzas and everywhere you stroll, Cagliari’s rich history is spelled out in Roman ruins, museums, churches and galleries.
Following the unification of Italy, the area experienced a century of rapid growth. Numerous buildings combined influences from Art Nouveau together with the traditional Sardinian taste for floral decoration; an example is the white marble City Hall near the port. During the Second World War Cagliari was heavily bombed by the Allies. In order to escape from the danger of bombardments and difficult living conditions, many people were evacuated from the city into the countryside.
After the Italian armistice with the Allies in September 1943, the German Army took control of Cagliari and the island, but soon retreated peacefully in order to reinforce their positions in mainland Italy. The American Army then took control of Cagliari. Airports near the city (Elmas, Monserrato, Decimomannu, currently a NATO airbase) were used by Allied aircraft to fly to North Africa or mainland Italy and Sicily. After the war, the population of Cagliari grew again and many apartment blocks and recreational areas were erected in new residential districts, often with poor planning.
Cagliari is one of the “greenest” Italian cities and its mild climate allows the growth of numerous subtropical plants. The province has a Mediterranean climate with hot, dry summers and very mild winters. The city of Cagliari boasts a long coastline of eight miles and the Poetto, is the most popular beach.
Excellent wines can be found in the province, such as Cannonau, Nuragus, Nasco, Monica, Moscau, Girò and Malvasia, which are produced in the nearby vineyards of the Campidano plain.
Cagliari has some unique culinary traditions. Unlike the rest of the island, its cuisine is mostly based on the wide variety of locally available seafood. Although it is possible to trace culinary influences from Catalan, Sicily and Genoa, Cagliaritan food has a distinctive and unique character. Sardinians prefer barbecued fish (gilt-heads, striped bream, sea bass, red mullet, grey mullet and eels), while spiny lobsters, crayfish, small squid and clams are used in making pasta sauces and risottos.
Cagliari cuisine has numerous recipes for “pesce in carpaccio” or “pesce in burrida”. “Burrida” is fish and it is cooked in tomato sauce and vinegar or in a green sauce with walnuts. There are also numerous recipes for “gnocchetti” known as “malloreddus”, a type of passta which are different in size, color and taste because of the use of saffron and vegetables but they are all served “alla campidanese” with lots of tomato sauce, chopped sausage and grated Pecorino cheese.
Cagliari Style Lobster Salad
Lobster, which is called aragosta in Cagliari, is smaller, clawless and sweeter than New England lobster.
- 1/2 pound cooked lobster tail meat
- 10 cherry tomatoes, stemmed, washed and cut in half
- 1 tablespoon finely minced Italian parsley
- Grated zest of 1 large lemon
- 3 tablespoons Extra-Virgin Olive Oil
- 1 1/2 tablespoons freshly squeezed lemon juice
- 1/4 teaspoon fine sea salt, or more to taste
- 1/4 teaspoon ground white pepper
- Whole arugula leaves, washed and dried, optional
Cut the lobster meat up into bite-size pieces and place in a bowl. Gently mix in the tomatoes, parsley and lemon zest.
In a small bowl whisk together the olive oil, lemon juice, salt and pepper.
Pour the dressing over the lobster mixture and toss gently with two spoons.
Cover the bowl and refrigerate for at least 2 hours.
When ready to serve, allow enough time for the lobster mixture to come to room temperature.
Line serving plates with arugula leaves, if using. Divide the lobster mixture evenly and spoon into the center of each plate.
Cagliari Style Pasta with Sardines
- 1 large fennel bulb (1 1/4 lb) and fronds, trimmed and chopped
- 1/8 teaspoon crumbled saffron threads
- 1/2 cup raisins
- 1/2 cup dry white wine
- 1 medium onion, finely chopped
- 1 tablespoon fennel seeds, crushed
- 1/2 cup extra-virgin olive oil
- 2 (3 3/4- to 4 3/8-ounce) cans sardines in oil, drained
- 1 pound perciatelli or spaghetti pasta
- 1/2 cup pine nuts, toasted
- 1/3 cup dry bread crumbs, toasted and tossed with 2 tablespoons extra-virgin olive oil and salt to taste
Finely chop the fennel bulb and fronds.
Combine the saffron, raisins and wine in a mixing bowl.
Cook the onion, fennel bulb and seeds in oil with salt to taste in a 12-inch heavy skillet over moderate heat, stirring, until the fennel is tender, about 15 minutes.
Add the wine mixture and half of the sardines, breaking sardines up with a fork; simmer 1 minute.
While the sauce is simmering, cook pasta in a 6 to 8 quart pot of boiling salted water until al dente, then drain in a colander.
Toss the hot pasta in a serving bowl with the fennel sauce, remaining sardines, fennel fronds, pine nuts and salt and pepper to taste. Add the bread crumbs and toss again.
Cagliari Style Clams with Fregola
Fregola is a pebble-shaped pasta that is formed by hand and then lightly toasted until golden. Fregola comes in small, medium and large grains and is available at specialty markets. This is a very popular dish in Sardinia.
- 1/3 cup extra-virgin olive oil
- 2 garlic cloves, minced
- 4 large plum tomatoes, chopped (about 2 cups)
- 1 1/2 cups water
- 1/2 cup fregola
- 2 dozen littleneck clams, scrubbed
- Salt and freshly ground pepper
- 2 tablespoons coarsely chopped
- Slices of Italian bread, toasted
Heat the olive oil in a large skillet. Add the garlic and cook over moderately high heat until fragrant, about 30 seconds.
Add the chopped tomatoes and cook until softened, about 3 minutes. Add the water and bring to a boil.
Stir in the fregola, cover and cook over moderately low heat, stirring occasionally, until tender, about 17 minutes.
Add the clams to the skillet in a single layer. Cover the pan and cook over moderately high heat until the clams open, about 4 minutes.
Discard any clams that do not open. Season the fregola with salt and pepper.
Spoon the fregola, clams and broth into shallow serving bowls.
Sprinkle with the coarsely chopped parsley and serve with toasted Italian bread.
- 1 lb dough
- Chopped fresh tomato
- Sliced mozzarella cheese
- Grated Pecorino cheese
- Sliced Sardinian sausage
- Thinly sliced onion and artichoke hearts, optional
- Italian green and black olives and a few capers
- Oregano and fresh basil
Spread the dough in a pan.
Add a generous layer of mozzarella cheese.
Add slices of sausage, olives, capers, onion and artichokes, if using.
Sprinkle with Pecorino cheese and top with chopped tomato.
Bake in the oven at 300 degrees F until the edges are golden.
Remove the pizza from the oven and add a few leaves of fresh basil and oregano. Cut into serving pieces.
At times, it is just the thing to slow down and have a nice leisurely dinner with your partner. No TV, no phone – just a nice glass of wine, conversation and a delicious dinner to relax after a busy work week.
Stuffed Chicken Rolls
- 2 thin chicken cutlets, pounded thin
- 1/2 cup Italian seasoned breadcrumbs
- 2 tablespoons grated parmesan cheese, divided
- 1 egg
- ¼ cup cooked spinach, chopped
- ¼ cup ricotta cheese
- 2 tablespoons shredded mozzarella
- Salt and pepper to taste
- 1 tablespoon olive oil
Preheat oven to 400°F.
Combine the Italian breadcrumbs and 1 tablespoon grated Parmesan cheese in one bowl and the egg beaten with 1 teaspoon water in another.
Combine the remaining grated Parmesan cheese, the shredded mozzarella, spinach (make sure you squeeze it dry) and ricotta cheese in a small bowl.
Lay chicken cutlets down on a working surface and spread half of the spinach cheese mixture on each cutlet. Loosely roll each one and place seam side down on the work surface.
Dip chicken rolls in the egg mixture, then in the breadcrumbs.
Heat the oil in an oven proof skillet. Brown chicken on all sides and place the skillet in the oven.
Bake the chicken rolls for about 15 minutes or until an instant read meat thermometer registers 165 degrees F. Remove the pan from the oven and the chicken rolls from the pan to a serving plate.
Spaghetti with Fresh Tomatoes and Herbs
- 2 cups fresh tomatoes, finely diced
- 1 tablespoon shallot, minced
- 1 tablespoon olive oil
- 2 tablespoons fresh basil, chopped
- 1 tablespoon fresh oregano, chopped
- Salt, to taste
- 1 pinch black pepper
- 6 ounces spaghetti
Cook spaghetti al dente according to package directions. Drain.
Cook shallot in the olive oil in a small pot over medium high heat until soft, about 1 minute.
Reduce heat to low. Add tomatoes, pepper and salt to taste. Stir to mix.
Tomatoes should get warm, but not cooked, about 2-3 minutes.Add basil and oregano.
Mix the tomatoes with the cooked spaghetti and serve under the chicken rolls.
- 2 cups shredded romaine lettuce
- 1/4 of a medium red onion, cut into rings
- 10 Italian olives
- 2 tablespoons olive oil
- 1 1/2 tablespoons lemon juice
- 1/2 teaspoon dried oregano
- 1/4 teaspoon salt
- Freshly ground black pepper
Divide the lettuce between two salad plates and top each plate with rings of red onion and 5 olives.
In a small bowl, whisk together the oil, lemon juice, oregano, salt and pepper. Drizzle dressing over the greens and serve.
Toasted Coconut Custard Pie
- 1/3 cup honey, agave nectar, pure maple syrup or granulated sugar
- 1 tablespoons butter
- 1 tablespoon pure vanilla extract
- 3 cups unsweetened almond milk
- ¼ cup cornstarch
- ¼ teaspoon salt
- 1 cup toasted finely shredded coconut, divided
- 1 teaspoon coconut extract
- 1 prebaked Pie Crust, cooled
In a large saucepan over medium heat, whisk together the honey, butter, vanilla and 2 cups of the almond milk.
In a small bowl, whisk together the remaining 1 cup of almond milk with the cornstarch. Slowly add this mixture to the saucepan, whisking constantly over medium high heat.
Continue whisking until the custard begins to thicken.
The custard will need to come to a full boil in order to thicken properly. You’ll know when the custard is ready because it will become the consistency of pudding.
Remove the pan from the stove and whisk in the salt, 3/4 cup of the shredded coconut and the coconut extract into the vanilla custard.
Allow the custard to cool to room temperature before spooning into the prepared pie crust. Sprinkle the top of the pie with the remaining 1/4 cup toasted coconut.
Refrigerate until chilled, about 2-3 hours.
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.
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.
- 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.