I am a home cook that hates to waste food. I also don’t like heated up leftovers. So…I try to think of ways to reinvent my leftovers. In the past week, I had cooked asparagus, green beans, Swiss chard, Italian sausage and mini bell peppers to use up. The new recipes turned out just fine.
Ham and Asparagus Quiche
This is a good dish to use up some of your leftover cooked vegetable sides. We like this dish for a lighter dinner and I serve it with a salad.
Press in the Pan Crust
1 ½ cups all-purpose flour or Bob’s Red Mill Low Carb or Gluten-Free Baking Mix
1/4 teaspoon kosher salt
4 oz (1 stick ) unsalted butter, cut into cubes
3-4 tablespoons cold water
1 cup heavy cream
1 cup baked ham cubes
1 cup chopped cooked asparagus
½ cup chopped cooked green beans
¼ cup cooked sliced mushrooms
2 tablespoons chopped chives
1 cup shredded cheddar cheese
To make the pastry
Place the flour, salt, and butter in the bowl of a food processor. Pulse until the butter is cut into little pieces. Slowly drizzle in the cold water by tablespoons until the dough comes together.
Remove the dough from the processor and press onto the bottom and sides of a 9-inch pie pan. Place the pan in the refrigerator for an hour or two.
Heat the oven to 425 degrees Fahrenheit. Bake the crust for 10-12 minutes until the edges begin to brown.
Reduce the oven temperature to 350 degrees F.
To make the filling
In a medium mixing bowl combine all the filling ingredients. Pour the mixture into the partially baked pie crust. Bake in a 350 degree F oven for about 35-40 minutes until set. Let rest 10 minutes before cutting.
Sautéed Swiss Chard
This was the original recipe, I made for a side dish.
2 cloves of garlic, minced
1/2 medium onion finely chopped
2 large bunches of Swiss chard, washed in several changes of water
1 tablespoon extra virgin olive oil
1 teaspoon freshly ground black pepper
Salt to taste
Drain the washed chard very well. With a knife, remove the chard stems that run up the middle of each leaf.Save them for soup.
Cut the leaves into smaller pieces.
Heat the oil over medium heat in a large skillet. Add the onion, garlic, and black pepper.
Heat for 3-5 minutes, stirring occasionally until the onions are tender.
Add the chard leaves and cook, covered, for 3-5 minutes until the leaves are wilted and brightly colored. Add a tablespoon of water to the pan if it seems like the leaves are getting too dry.
Add salt to taste and serve as a side dish. Reserve leftovers to make the patties for another meal.
Swiss Chard Patties
2 cups leftover cooked Swiss chard
2 tablespoons flour
1 scallions, minced
1/2 cup shredded cheddar cheese
Combine all the ingredients in a medium bowl. Heat a stovetop griddle or a large frying pan. Oil the griddle. With a muffin-scoop drop batter onto the hot griddle.
Cook until lightly brown on the underside, Turn the patties over and cook until lightly brown. These patties make a delicious side dish.
If you have patties leftover, they make a great breakfast. Heat the patties in a skillet. Top each with a fried egg.
Sausage and Peppers with Spaghetti Squash
4 cooked Italian sausage links
6 mini bell peppers, assorted colors
1 small yellow onion
1 ½ cups homemade or store-bought Marinara Sauce
One 2 lb spaghetti squash
3 tablespoons olive oil, divided
1 large garlic clove, minced
¼ cup chopped fresh parsley
Salt and pepper to taste
Preheat oven to 375°F and halve squash lengthwise. Use a spoon to scoop out and discard the seeds from the middle of each half.
Arrange the squash halves in a baking dish, cut sides down. Pour 1/2 cup water into the dish and bake until just tender, 30 minutes.
Remove the dish from the oven and drain the water from the baking dish. Set the squash aside to cool.
Cut the onion and peppers into thin slices. Cut the sausage into ¼ inch circles.
In a medium skillet, heat 1 tablespoon of olive oil. Add the onions and peppers and cook until tender, about 5-6 minutes. Add the Marinara sauce and sliced sausage. Heat the mixture until hot.
With a fork rack back and forth across the cooled squash to remove its flesh in strands…like spaghetti!
Heat the remaining 2 tablespoons of olive oil in a small skillet. Add the garlic and cook for one minute. Add salt and black pepper to the skillet and then add the squash strands. Stir-fry for a few minutes until the squash is hot. Don’t overcook. Add the parsley, mix and serve with the sausage and peppers.
Pasta With Bolognese Sauce
1 tablespoon olive oil
1 tablespoon unsalted butter
16 ounces lean ground beef
16 ounces lean ground pork
1 small onion, chopped
2 celery stalks, chopped
1 large garlic clove, minced
Two 26 oz container chopped Italian tomatoes
6 ounce can tomato paste
1/2 cup dry red wine
1 cup beef broth
1 teaspoon dried Italian seasoning
1/2 teaspoon red pepper flakes
1/4 cup heavy cream
Parmesan Cheese (Grated)
Sauté the onion, celery and minced garlic in the olive oil and melted butter over medium heat in a heavy sauce pan for 2-3 minutes until softened.
Add the beef and pork and cook an additional 8 – 10 minutes until meat is lightly browned and no pink remains. add the wine and cook until reduced slightly.
Add the broth, tomatoes, tomato paste, Italian seasoning and red pepper. Allow the sauce to simmer for 60 minutes then add the cream.
Stir to incorporate and heat through an additional 2 minutes. Serve over cooked fettuccine pasta and garnish with grated Parmesan cheese.
Zucchini Ricotta Tart
Gluten-free pie crusts and pat-in-the-pan pie crusts all work well with this tart recipe.
Pastry for a single crust, homemade or store-bought
1 tablespoon olive oil
1 medium-large zucchini, diced
1/2 teaspoon salt
¼ teaspoon black pepper
1/2 a medium fennel bulb, diced
2 scallions, diced
1 small garlic clove, minced
8 ounces ricotta cheese
3 large eggs
1/4 cup heavy (whipping) cream
1/2 cup shredded Parmesan cheese
Preheat the oven to 325 degrees F and grease a 9-inch pie pan.
Place the pastry in the prepared pan and pat firmly onto the bottom and sides of the pan. Flute the edges for a decorative crust.
Bake the pie shell for 15 minutes, until lightly golden. Remove the baked pie shell from the oven and let cool while you prepare the filling.
Do not turn off the oven.
Heat the oil in a skillet and add the fennel, scallions and garlic. Cook for 5 minutes and then add the diced zucchini.
Add the salt and pepper and cook the vegetables for another 5 minutes. Remove the skillet from the heat.
In a mixing bowl, whisk together the ricotta, eggs and cream.
Sprinkle the Parmesan cheese on the bottom of the crust and top with the sautéed vegetables. Pour the ricotta mixture over the vegetables.
Place the quiche on a parchment lined baking sheet and bake for 60 minutes, or until the center is no longer wobbly and a tester comes out clean.
Stuffed Cabbage Rolls
Makes 12 cabbage rolls.
1 head of cabbage
4 cups cooked rice or 4 cups cauliflower rice (12 oz package frozen and defrosted, works as well)
1 lb ground beef
1 teaspoon dried onion
1 teaspoon dried garlic
1/2 teaspoon salt
1 teaspoon Montreal spice
1 teaspoon dried Italian seasoning
1 tablespoon Worcestershire sauce
1 cup vegetable broth
3 tablespoons unsalted butter
Cut the core out of the cabbage head and remove 12 outer leaves.
Parboil the cabbage leaves in salted water for 2-3 minutes or until the leaves are slightly wilted.
Drain the leaves in a colander and them place them on a kitchen towel.
In a large mixing bowl, combine the beef, cauliflower rice, onion and garlic. Add in the seasonings and the eggs and mix together.
Use a paring knife and remove about 2 inches of the large vein on the leaves to make it easier to roll up the leaves.
Take a cabbage leaf and place it with the core side towards you. Place a heaping spoonful of the filling in the center of the cabbage.
Rolling away from you, bring the cabbage over the filling, tuck in the sides and finish the roll. Repeat with the remaining leaves.
Heat a large, deep skillet and add 3 tablespoons of butter. When the butter has melted, add the cabbage rolls and lightly brown them on all sides.
Pour broth over. Cover and simmer for 1 ½ hours. Serve with mashed potatoes of your favorite side dishes.
How to get back on track:
Not only does it reset your body by getting your metabolism going, but it also helps you set the tone mentally for a regular eating day.
Water helps you feel full, so you won’t be as tempted to carry your overeating into the next day.
Squeeze in Some Exercise
It will make you feel so much better.
Have a Filling Salad for Lunch
The water in the veggies will help hydrate you and keep you feeling full until dinner.
Cook Dinner at Home
Go for clean foods, like a piece of broiled fish with roasted veggies and a whole grain like quinoa or barley. They’ll give you the nutrients you need and you won’t be hungry.Choose lean cuts of meat and avoid oversized portions. A serving of protein should be no more than 3 ounces (85 grams) — or about the size of a deck of cards — and should take up no more than one-fourth of your plate. Vegetables and fruits should cover half your plate. Whole grains make up the rest. Try a few meatless meals each week for added health benefits.
A few really tasty recipes follow to get you started.
Roasted Vegetable Crepes
- 1 cup flour
- 2/3 cup reduced-fat milk
- 2/3 cup cold water
- 3 eggs
- 6 tablespoons melted butter, divided
- 1/4 teaspoon salt
- 2 medium zucchini, cut into bite-size pieces (about 2 cups)
- 1 green bell pepper, cored, seeded and cut into bite-size pieces (about 1 cup)
- 1 medium sweet onion, coarsely chopped (about 3/4 cup)
- 2 cups grape tomatoes
- 2 tablespoons olive oil
- 1/2 teaspoon kosher salt
- 1/4 teaspoon dried thyme
- Coarsely ground black pepper
- 5 ounces softened reduced fat cream cheese
To prepare the crepes:
Place flour in a medium bowl. Gradually whisk in milk and water until smooth. Whisk
in eggs, 3 tablespoons melted butter and salt. Let stand 10 minutes. (This allows the flour to absorb the liquid.)
Heat an 8 or 9 inch crepe pan over medium-high heat until hot. Lightly brush the pan with some of the remaining melted butter.
Pour 1/4 cup batter into the center of the pan. Quickly tilt in all directions. (Batter should lightly cover the bottom of the pan.) Cook 30 seconds. Lift edge with a spatula to check doneness. Shake and jerk the pan by its handle to loosen the crepe. Turn crepe over and cook 15 to 20 seconds. Second side will be spotty brown.
Transfer to a wire rack to cool. Repeat with remaining batter and melted butter. Makes 10 crepes.
Preheat oven to 350 degrees F.
To prepare the filling:
Makes about 3 cups.
Place zucchini, bell pepper, onion and tomatoes in a large baking pan. Drizzle with olive oil. Add salt, thyme and pepper. Roast 30 minutes or until tender.
Spread 2 tablespoons of cream cheese on half of each crepe. Top with about 1/3 cup roasted vegetables. Fold in half, then in half again. Serve with a green salad.
Winter Vegetable Stew
- 3 tablespoons olive oil, divided
- 1 large red onion, cut crosswise into 1/3 inch thick rounds
- 3 medium carrots, cut into 1-inch pieces
- 1 pound red skinned or yellow gold potatoes, scrubbed and cut into 1-inch pieces
- 1 butternut squash (about 1 1/2 pounds), peeled and cut into 1 1/2 inch pieces
- 1 acorn squash (about 1 1/2 pounds), peeled and cut into 1 1/2 inch pieces
- 3 parsnips–peeled and quartered lengthwise
- 4 cups vegetable broth
- Salt and freshly ground pepper
- 1/4 teaspoon marjoram
- Flat leaf parsley for garnish
Preheat the oven to 400°F.
In a large nonreactive skillet, heat 1 tablespoon of the oil over moderately high heat. Add the onion and carrots and cook, stirring occasionally, until browned all over, about 10 minutes; transfer to a casserole dish.
Add another tablespoon of oil to the skillet. Add potatoes and butternut squash, and cook, stirring occasionally, until browned all over, about 10 minutes; transfer to the roasting pan. Repeat the cooking process using another tablespoon of oil and the acorn squash and parsnips.
Add the broth to the skillet and bring to a simmer over high heat, scraping up any browned bits. Pour the broth over the vegetables. Season with salt and pepper and add the marjoram. Cover and cook the vegetables in the oven for about 45 minutes, or until just tender when pierced. Increase the oven temperature to 450°F and cook, uncovered, for 5 minutes longer. Ladle into serving bowls and garnish with parsley. Serve with a slice of crusty country bread.
Tomato, Zucchini and Eggplant Gratin
- 1/2 medium eggplant, sliced crosswise 1/4 inch thick
- 1 medium zucchini or yellow squash, sliced 1/4 inch thick
- Kosher salt
- 6 tablespoons extra-virgin olive oil
- 4 garlic cloves, minced or mashed
- One 14-ounce loaf Italian bread, crusts removed and sliced 1/2 inch thick
- Freshly ground pepper
- 1/2 cup torn basil leaves
- 3 medium tomatoes, sliced 1/2 inch thick
- 1 teaspoon thyme leaves
- 1 cup grated Parmesan cheese
Preheat the oven to 400° F.
In a colander, toss the eggplant and zucchini with 1 teaspoon of kosher salt and let stand for 20 minutes. Drain well and gently squeeze out any excess liquid.
In a small bowl, stir the olive oil with the garlic. Coat a 9-by-13-inch baking dish with 1 1/2 teaspoons of the garlic-infused oil.
Tear the bread into 2-inch pieces and line the bottom of the baking dish with the bread, fitting the pieces tightly together. Drizzle the bread with 2 tablespoons of the garlic oil and sprinkle the bread with half of the basil leaves.
In a medium bowl, toss the eggplant and zucchini with 2 tablespoons of the garlic oil and season with salt and pepper. Sprinkle the tomato slices with salt and pepper. Arrange the eggplant, zucchini and tomatoes over the bread, overlapping them as necessary. Sprinkle with the thyme leaves and Parmesan cheese and drizzle with the remaining garlic oil.
Bake the gratin for about 40 minutes, until the vegetables begin to brown and the bottom of the bread is golden brown. Remove the vegetable gratin from the oven and let stand until cooled slightly, about 10 minutes. Sprinkle with the remaining basil, cut into serving pieces.
Italian Style Stuffed Peppers
- 4 medium bell peppers
- 1/2 pound extra-lean ground beef or turkey
- 1/2 cup chopped onion
- 1 cup drained, canned whole Italian tomatoes
- 1 cup cooked brown rice
- 1 tablespoon Worcestershire sauce
- 1/2 teaspoon dried Italian seasoning
- 1/2 cup soft bread crumbs
- ¼ cup grated Parmesan cheese
- Vegetable cooking spray
- 1 cup homemade or store-bought tomato sauce
Preheat the oven to 350°F.
Slice off the stem end of peppers and remove and discard seeds and membranes. Submerge the peppers in a pan of boiling water and cook for 5 minutes; drain.
Brown ground beef and onion in a nonstick skillet over medium heat. Drain on paper towels.
Return meat mixture to the skillet. Add tomatoes, breaking them into pieces with a spoon, and cook until the liquid evaporates. Remove meat mixture from heat; stir in wild rice, Worcestershire sauce and Italian seasoning.
Spoon 1/2-cup portions of the mixture into the peppers; sprinkle evenly with breadcrumbs and cheese.
Place peppers in a baking dish coated with cooking spray. Bake for 20 minutes or until lightly browned. Spoon tomato sauce over peppers and return to oven until heated.
Broccoli Swiss Quiche
Easy Whole Wheat Pastry Crust
- 1 cup whole wheat pastry flour
- 1 teaspoon sugar
- 3/4 teaspoon salt
- 5 tablespoons vegetable oil
- 2 tablespoons milk
- 3 eggs
- 1 cup broccoli, cooked and chopped
- 1 1/2 cups Swiss cheese, shredded
- 8 ounces reduced fat milk
- 2 cloves garlic, minced
- 1 small onion, chopped
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1 medium tomato, sliced thin
- 1/4 cup Parmesan cheese
Directions for making the crust:
Preheat oven to 400°F.
Into 8 or 9 inch Quiche pan or pie plate, stir together flour, sugar and salt. Combine the oil and milk in a measuring cup and pour over the flour mixture.
Mix with fork till all the flour is dampened.
Press dough evenly against the bottom and sides of the pie plate. Crimp edges.
Line the unpricked pastry shell with a double thickness of foil. Bake in the oven for 8 minutes. Remove the foil and bake for 4 to 5 minutes more or until the pastry is set and dry.
Remove the pie plate from the oven and set aside while you prepare the filling.
Reduce oven temperature to 350°F.
Directions for the Quiche Filling:
In a mixing bowl whip eggs with a wire whisk and stir in the broccoli, shredded Swiss cheese, milk, garlic, onion, salt and pepper; stir until blended.
Assembling the Quiche:
Pour into baked pastry crust. Place the tomato slices on top of Quiche mixture; sprinkle with Parmesan cheese.
Bake for 35 to 45 minutes or until Quiche tests done in center. Protect pastry crust with foil at the end of the cooking time to prevent over browning.
Cool on wire rack for 5 to 10 minutes before cutting.
Eating a healthful lunch can help control blood glucose, hunger and weight. Lunch is a chance to keep you full until dinner and fit in some important food groups. Get more mileage out of your lunch by including fiber from whole grains and protein from low-fat dairy products and other lean protein sources.
Build a Balanced Lunch
Studies show people who tote their meals with them weigh less, eat more healthfully and spend less money.
When compiling your midday meal, remember this simple formula, even at home: whole grain + dairy/protein +vegetables = healthy lunch.
Include whole grains for the starch portion of your meal. You’ll get hearty satisfaction from grains with all their fiber and nutrients intact. This will be your main carbohydrate source.
The dairy/protein digests more slowly than carbohydrates, helping you feel satisfied and adding staying power to your lunch. Vegetables add color, flavor and antioxidants to your meal.
If you love sandwiches, use a variety of whole-grain breads, pitas and wraps. Choose lean fillings like sliced eggs, tuna fish, cheese or lean meats. Then add interest to your sandwiches with assorted greens, fresh basil, sliced cucumbers, onions, pickled peppers and tomatoes.
But sandwiches are far from your only option when you’re brown-bagging it. Last night’s dinner, anything you enjoy at home can, be packed up and eaten for lunch. In fact, you might want to make extra food for dinner, so you’ll have leftovers to bring for lunch. Leftovers are the perfect food to pack and take for lunch because you can control the portions and calories in the meal to insure it will be nutritious, filling and delicious.
For example, pack the leftovers from last night’s casserole into a reusable container that can be microwaved at the office. Add some carrot, celery and pepper strips for a hearty and satisfying lunch. To take this idea a bit further, try cooking in bulk. On the weekend, make a big pot of chili, chicken noodle soup or rice and beans and freeze into individual portions that are ready to take to work in a flash.
Keep it cold. For safety’s sake, pack lunch with a reusable ice pack.
Pasta Lover’s Lunch Salad. Make the salad with lean meat or fish, some cubed or shredded cheese (for protein), lots of vegetables to boost fiber and nutrition and use whole wheat or whole-grain pasta. Toss everything together with a vinaigrette made with extra virgin olive oil or canola oil. Pack into individual lunch containers.
Mediterranean Pita Pocket. Fill a whole wheat pita with homemade or store-bought hummus, tabbouleh and sliced cooked chicken. All you need is a piece of fruit to round out the meal.
Fruit and Cheese Plate. Fill a divided plastic container with assorted cubes or slices of cheese and easy-to-eat fruit, such as apple and pear slices, grapes, berries or melon. Add some whole-wheat crackers to your lunch.
Everything Is Better on a Mini Bagel. Whole-wheat bagels are a wonderful foundation for sandwiches that stand up to being in a backpack or desk all morning. Start with two mini bagels. Add tuna, smoked salmon, oven baked turkey or roast beef. Top it off with cheese, fresh tomato, onion and Romaine lettuce. Two mini bagels can supply 6 grams of fiber to the meal.
Enjoy Lunch Salads. A plastic container can hold the makings of a delicious salad lunch. For a Cobb salad, fill it with spinach or chopped dark green lettuce, chopped hard-boiled egg, shredded cheese, lean ham or turkey. Or toss in the ingredients for a chicken salad: dark salad greens, shredded chicken, shredded carrots, sliced green onion and toasted sliced almonds. Pack the dressing separately and add it to the salad just before eating.
Lunches at Home
Include more whole foods and choose lunch items with higher amounts of fiber and nutrients (like calcium, protein and vitamin C). Include fewer processed foods such as cookies, chips and snacks, which have higher sodium, added sugar and saturated fat.
Spicy Poached Eggs
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1/2 cup onion, finely chopped
- 1 hot pepper, seeded and finely chopped
- 1/2 cup green bell pepper, diced
- 1 15-ounce can diced tomatoes
- 1 teaspoon paprika
- 1/2 teaspoon dried oregano
- Pinch of cayenne pepper
- 1/4 teaspoon sea salt
- 5 large eggs
Heat oil in a large skillet over medium heat. Add garlic, onions and peppers. Stirring occasionally, cook until the onion starts to turn translucent, 5 to 7 minutes.
In a medium bowl, combine tomatoes, paprika, oregano, cayenne and salt. Add the tomato mixture to the skillet with the onions and peppers and stir. Cover and cook for 5 minutes, stirring occasionally.
Make 5 hollows in the tomato mixture and carefully crack the eggs into each hole. Cover and cook until the eggs set, 5 to 7 minutes. Serve hot with a small whole wheat roll.
- 1 tablespoon olive oil
- 1 onion, chopped
- 1 clove garlic, chopped
- 10 ounces frozen chopped spinach, thawed, drained well
- 1 (9-inch) pie crust (homemade or store-bought)
- 1 tablespoon all-purpose flour
- 1/2 cup grated Parmesan cheese
- 1/3 cup feta cheese, crumbled
- 5 eggs
- 1/2 cup low fat milk
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1/8 teaspoon ground nutmeg
- 1/8 teaspoon dried dill
Heat oil in a heavy medium skillet over medium-high heat. Add onion and garlic and sauté until translucent, about 6 minutes.
Add spinach and stir until spinach is dry, about 3 minutes. Let cool slightly.
Preheat oven to 375 degrees F.
Place pie crust in a 9-inch Quiche dish or pie pan. Press into the pan, sealing any cracks. Crimp the edges.
Mix flour with Parmesan cheese and sprinkle over bottom of the crust, followed by the crumbled feta cheese. Top with spinach mixture.
Beat eggs, milk, salt, pepper and nutmeg in large bowl to blend. Pour over spinach.
Place pie pan on a baking sheet and bake about 50 minutes or until the top is set and a knife inserted in the center comes out clean. Let cool slightly. Cut in to wedges and serve.
Chicken Salad with Apple and Basil
- 4 boneless, skinless chicken breasts
- 1 1/2 teaspoons kosher salt, divided
- 1 teaspoon black pepper, divided
- 1/4 cup fresh lime juice (from 2 to 3 limes)
- 1 tablespoon white wine vinegar
- 2 tablespoons light brown sugar
- 4 scallions (white and light green parts), thinly sliced
- 2 Granny Smith apples, peeled and diced
- 1/3 cup roasted peanuts, roughly chopped
- 1/2 cup thinly sliced fresh basil
Rinse the chicken and pat it dry with paper towels. Pound it to an even thinness between pieces of plastic wrap.
Place the chicken in a large, wide saucepan and add enough water to cover by 1/2 inch. Add 1 teaspoon of salt and 1/2 teaspoon of pepper and bring to a gentle simmer. Cook until no trace of pink remains, 8 to 10 minutes. Transfer the chicken to a bowl of ice water for 5 minutes.
Meanwhile, in a large bowl, combine the lime juice, vinegar and brown sugar, stirring until the sugar dissolves. Add the scallions and apples and toss.
Drain the chicken and pat it dry. Dice the chicken and add it to the apple mixture along with the peanuts, basil and remaining salt and pepper. Toss and divide among individual plates.
Lunches For Work
Taking a healthy lunch to work is one of the simplest ways to trim your budget. Most people think nothing of spending $10 or so for a restaurant lunch, but over the course of a month — or a year — the expense can really add up.
Beyond the cost savings, most meals packed at home are healthier than foods from restaurants or fast food counters. When we eat out, we’re often faced with huge portions and fattening extras — like the french fries that routinely come with sandwiches. But when you pack lunch at home, you can control your portions and choose healthier ingredients.
Tuscan Tuna Wrap
- 4-5 ounces tuna packed in olive oil, drained
- 2 tablespoons fresh parsley, chopped
- 1/2 lemon, juiced
- 1 tablespoon olive oil
- 1/2 cup diced tomatoes
- 3 tablespoons chopped black olives
- Dash of salt and pepper
- 2 whole-wheat wraps
- 1/2 cup baby spinach leaves
Break up the tuna in a mixing bowl and mix in the parsley, lemon, oil, tomatoes, olives, salt and pepper. Divide the mixture between the wraps, top with spinach leaves and roll up. Wrap the sandwiches tightly in plastic wrap and refrigerate.
Pesto Turkey Sandwich
If you would like a little crunch in your sandwich, add a slice of cooked turkey bacon.
- 2 teaspoons prepared pesto
- 2 slices pumpernickel bread
- 2 ounces sliced turkey
- 2 romaine lettuce leaves
- 4 slices tomato
Spread pesto on the bread. Top 1 bread slice with turkey, lettuce, tomato and top with the remaining bread slice. Place in a large plastic sandwich bag.
Corn & Black Bean & Mango Salad
Make ahead salad to pack for lunch. Serve with healthy toasted corn tortillas.
- 2 1/4 cups frozen corn, defrosted and drained
- 1/4 cup freshly squeezed lime juice
- 2 tablespoons extra-virgin olive oil
- 1/2 teaspoon salt
- Freshly ground pepper, to taste
- 2 15-ounce cans black beans, rinsed and drained
- 2 cups shredded red cabbage
- 1 large tomato, diced
- 1/2 cup minced red onion
- 1 mango, peeled and diced
- 1/4 cup chopped fresh parsley
- 1/4 cup toasted pine nuts (pignoli)
- Lime wedges for garnish
Whisk lime juice, oil, salt and pepper in a large bowl. Add the corn, beans, cabbage, tomato, mango, parsley and onion; toss to coat. Sprinkle nuts on top. Refrigerate in lunch containers with a lime wedge.
- Quinoa salad (dashofcreativity.wordpress.com)
- Cabbage Pear Salad French Dressing (skinnyfiberblog.wordpress.com)
- lunchbox life: egg salad on whole grain bread (bungalowkitchen.wordpress.com)
- Tacos (thediabetickitchen.wordpress.com)
- Salad in a Jar (dolcendiana.wordpress.com)
- Black Bean and Avocado Salad (closetandkitchen.wordpress.com)
- Vegan Pesto Pasta Salad (beingmrsgardom.wordpress.com)
- Apple-Fennel Salad with Walnut Vinaigrette (cathweber.blogspot.com)
The few Italians who came to Texas during the seventeenth, eighteenth and early nineteenth centuries were mainly explorers, adventurers or missionaries. The Italian presence in the state goes back to the earliest years of Spanish exploration. Like Christopher Columbus, Italians were often in the employ of the Spanish during that early period of discovery. Some soldiers of fortune came from northern Italy, but the larger numbers were from Sicily and Naples, provinces that were under the Spanish crown at various times. Francisco Vásquez de Coronado’s explorations in 1541 included soldiers with the Italian surnames of Loro, Napolitano and Romano, among others. When Texas became a settled territory in the late 1700’s, individual Italian merchants began to arrive. Among them was Vincente Micheli who came to Nacogdoches from Brescia.
In 1836, when Texas won independence from Mexico, Italian-born Prospero Bernardi was one of the Texans who fought at the Battle of San Jacinto. The older cities of San Antonio, Nacogdoches and Victoria have Italian families who date back to this period. Not until the 1880’s, however, did Italian immigrants begin to arrive in Texas in large groups. Between 1880 and 1920, immigration to Texas increased from a trickle to a flood. In 1870 there were 186 Italian residents in Texas. By 1920 their numbers had swelled to 8,024. The immigrants’ primary goal was to provide a higher standard of living for themselves and their families. The Italian immigrants were drawn by railroad and steamship advertisements, notices published in the Italian-language press, letters from Italian immigrants already in America and word-of-mouth information. Italian Texans learned to grow cotton and corn on Texas soil, to speak the English language and to adapt to their new environment. They purchased land, opened businesses and acquired a degree of geographic mobility.
These were mostly farmers who settled in three areas: the Brazos Valley around Bryan, mainland Galveston County and Montague County in the Red River Valley. The Montague group was from northern Italy. Never large in number, they engaged in agriculture, including planting some vineyards, primarily to supply the family table, but a few small wineries operated until Prohibition. Over in southwest Texas, Frank Qualia, who came from northern Italy to Del Rio, established Texas’ oldest winery in 1883. The Val Verde Winery managed to survive Prohibition by selling table grapes from the Qualia family vineyards. A fourth group has largely “come and gone.” These Italians were the thousands of miners and brick makers of Thurber. Between 1880 and 1920, this coal-mining town grew to a population of 10,000. Now, it is a virtual ghost town, a mere exit sign on Interstate 20, west of Fort Worth. Most of the Italians of Thurber moved to other areas when the mines and factories closed. Another group of Italians worked building a railroad in 1881 that extended from Richmond and Rosenberg to Brownsville. So many Italians were employed that the rail line became known as the “Macaroni Line.” Financial problems halted construction at Victoria in 1882 but many of the workers stayed in the area and settled in Victoria, Houston, San Antonio and Galveston. The Brazos Valley Italians came from impoverished Sicily, specifically from three villages, Poggioreale, Corleone and Salaparuta. After a period of tenant farming cotton and corn, they began to acquire land, some of it being flood-prone bottom land that had been passed over by previous immigrants. Estimates in the late 1800’s on the numbers of Italians along the Brazos ranged from 2,400 to 3,000. In 1899, heavy rainfall caused severe flooding in the Brazos bottom and some of the Italian families left the area for mainland Galveston County, where other Italians had begun to establish vegetable and fruit farms.There another weather disaster, the Galveston hurricane of 1900, created havoc for these Italian-Texans, damaging their farmland with the surging saltwater tide. (In the first week of December in 1913, major flooding occured in the state of Texas. According to the official records, the Brazos crested at 42 feet at Highbank. In September of 1936, another flood hit Highbank but this time the river crested at 40 feet). However, the families stood fast, continuing their farming or finding employment in nearby Houston. Today, the Galveston County towns of League City and Dickinson retain their Italian heritage.
The pillars of Italian cultural identity in Texas have been principally food, faith and family. First is membership in the Roman Catholic Church. This can be seen in “Italian” parishes today, such as St. Anthony’s in Bryan, Shrine of the True Cross in Dickinson, St. Francesco Di Paola in San Antonio and others. Also, the tradition of the St. Joseph Altar on the feast day, March 19, remains a custom in several Texas cities. On this day in Sicily, dishes of pasta, cakes and breads were placed on a specially decorated table in the church to symbolize food to the poor. Second, knowledge of the preparation of Italian cuisine and the customs that go along with the celebration of the meal – such as folk music and dance – are other important factors in maintaining Italian identity. One distinguishing dance is the tarantella, almost always part of the wedding feast. Social historians describe the Sicilian tarantella as “full of movement and abandon,” a dance that centuries ago fused with the Spanish fandango, performed in the Italian style without castanets and played with a certain melody. At times the sole accompaniment is the rhythmic clapping of hands.
Third, the foods and folk customs are almost always shared with the family. Italian consciousness does not depend on any one of these attributes, but a sum of all of them all. It is manifested in a pride in Italian achievements, especially, in architecture and sculpture. Courthouses designed by immigrated Italian architects grace many Texas county seats. Other public spaces are anchored with sculptures by Italian-Texans. Among such artists is Pompeo Coppini, who was born in Tuscany in 1870 and arrived in Austin in 1901. His sculptures include the Littlefield Fountain at the University of Texas in Austin, the statue of Gov. Sul Ross on the campus of Texas A&M University and the Alamo Cenotaph Memorial in San Antonio, the city he made his home and where he was buried in 1957.
Oscar and Frederick Ruffini, two Genoese brothers, designed many Texas public buildings. Frederick (b.1851) arrived in Austin in 1877. He was the architect of 19th century courthouses in Henderson, Longview, Georgetown and Corsicana. Oscar (b.1858) settled in San Angelo and was the architect for several West Texas courthouses including those in Concho, Mills, Sutton, Sterling and Crockett counties. Other Italian artists in Texas include: John C. Filippone, print maker for George Roe’s version of The Rubaiyat of Omar Khayyam; Rodolfo Guzzardi, painter of landscapes, including “Palo Duro Canyon-Texas”; sculptor Louis Amateis and Enrico Cerrachio, creator of the Sam Houston monument in Houston’s Hermann Park. Parks, airports, streets and communities bear the names of prominent Italian immigrants, among them Bruni Park in Laredo, named for Antonio Mateo Bruni and Varisco Airport in Bryan, named for Biagio Varisco. The Italians in Texas constitute the sixth largest ethnic group in the state, according to figures from the U.S. census of 1990. In that year, when the total population of Texas was 16.9 million, the number of Texans who said they were Italian or part-Italian was 441,256. Sources: Texas Almanac and The Italian Experience in Texas, by Valentine J. Belfiglio, Eakin Press, Austin, 1983.
A Few Oral Histories:
“In the 1870’s and 1880’s, a wave of immigrants from Sicily boosted the population of the Highbank settlement to over 300. These early settlers travelled by wagons, stage coach, by horseback and Model T Ford from the Ports of New Orleans and Galveston to the banks of the Brazos River. Many of the Highbank settlers came from Poggioreale, Sicily and from surrounding villages and towns. Poggioreale was the former home of many of Highbank’s settlers, including the Falsone, Guida, & the Falco families. Other settlers came from small towns in an around Poggioreale like Alcomo and Palermo.” According to Mary Lena (Salvato) Hall, “My grandfather, Carlo Salvato passed away on November 22, 1949 at the age of 82. He was born in Italy on November 2, 1867. He came to the United States with his brother Frank Salvato. The two families purchased the Rogers farm that set up the beginning of the Italian farming community in High Bank. He is buried in Marlin, TX. He had five sons, Tony Salvato, Frank Salvato, Ross Salvato, Nick Salvato and Carlo Salvato and all are buried in Marlin except Tony Salvato who is buried in Houston. Four daughters Lula Lewis, Pauline Vetrano, Fena Rao and Mary LaPagelia all deceased and buried in Houston. They originally came through Louisiana.” “Our old house consisted of three bedrooms: a combination dining room and living room and a small kitchen (ten feet wide and fifteen feet long). The kitchen was located next to the bedroom, which was no bigger than today’s modern walk in closet. Linen were stored in metal trunks. Sunday clothes worn to church were hung in a cloth cabinet called chiffonier.” “The Italian influence can still be seen with Italian surnames appearing on most of the area mailboxes!. Prominent Italian families in the Highbank area once included the Salvato family, Alfano family, the Barbera and LaBarbera families, the Burresha family, the Cangelosi family, the Catalano family, the Corpora family, the Falco family, the Falsone family, the Margoitta family, the Martino family, the Parrino family, the Salvaggio family and others.” The following description of early Highbank comes to us from Robert Falsone who was born in Highbank in 1911 and lived there with his family that included ten children. Robert Falsone has taken the time to share many of his early memories of Highbank that provide a facinating account of life in the early days in Highbank! “My name is Robert Falsone and I was born in Highbank on July 24, 1911. The following are my recollections of our early life in Highbank. When I was thirteen years old, daddy hired someone to paint door frames of the house. When the painter was out for lunch, I took the bucket of paint and the brush, went behind the car garage and printed R F 13 years old. Everytime I would go behind the garage , I would look up to see 13 still on the wall. It seemed like I never would get to be 14”. “The old house was a single wall frame house with one window in each room. A netting was tacked on the walls from the ceiling to the floor. Mother, with the help of the neighbors, papered the walls. The paste for sticking the paper to the wall was made what looked like flour mixed with warm water and brushed on the back side of the colorful paper. While the paste was still wet it stuck firmly on the netting tacked on the walls. In the winter when the North wind blew strong, the wall paper would push out and the go back against the wall. It appeared the wall was breathing. In the flood of 1913, water stood four feet deep in the house. It seems that when the house was built, the builders forgot to put an opening in the ceiling to get in the attic. As the water began to enter the house, daddy took an ax to cut a hole big enough for us to get up in the attic. I was only two years old when the flood took place, but mother explained to me years later why there was still a hole in the ceiling”. “My father, Dominico Parrino, was the first farmer to buy a tractor and everybody told him he could not plow a good field with the plow and big tires on the tractor, but he did well. So the next year, many of the other farmers bought tractors and are still plowing the fields that way! Course now they have even better tractors. We all had gas pumps on the land for fueling the tractors. The gas was Mobile Gas and we had the Red horse with wings on the pumps. I remember that each winter, Dad would kill a hog on a cold day (we had no refrigeration) and we made a lot of Italian sausage and hams, which my dad smoked in a barrel and then stored them in coolers in Marlin”. “Many of the first Sicilians to arrive in Texas took jobs as farm laborers because this was what they were most familiar doing. Soon, enterprising immigrants began selling their produce in the markets and as they acquired capital, they opened small corner grocery stores. According to the Houston City Directory for 1907, 13% of all grocery stores in Houston were owned by individuals with Italian surnames. Damian Mandola’s grandfather, Vincent, and his great uncles, Frank and Giuseppe, were among those who opened such stores. Vincent’s was located in Houston’s near east side and stocked canned goods, fresh fruits and vegetables and household supplies. But, as was common for many Italian grocery store owners, Vincent also sold Italian cheeses and deli meats, such as prosciutto, salami and pancetta. For the Italian immigrants who came to America in the early 1900s, food and cooking were (and remain for their descendants) essential components of social life. The immigrants who came to Houston maintained their culinary traditions, just as they did in such places as New York or Boston. However, the effect Italian immigrants had on Houston’s culinary landscape was more diffuse than in northeastern cities. Houston has never had a Little Italy, but scattered in neighborhoods throughout the city, Houston’s Italian groceries fostered the growth of small food empires. Damian recalls one man who parlayed his corner grocery into a pasta factory; another went door-to-door selling olive oil and cheeses. His own father started a meat packing business, which ultimately failed after an untimely accident.” “There was always a stove in the back of all the stores where the women would cook,” muses Frankie B., who recalls making Italian sausage in the back of his parents’ store. “Our grandmothers would cook these huge Sunday meals for 50 or 60 people; our friends couldn’t believe it.” It was only natural for some of the sons and daughters of grocery store owners to start serving the recipes of their parents in a cafe setting.
The Food of Italians In Texas
Texas Ultimate Italian Sub
- 1 large round loaf of Italin bread about 10″ in diameter
- 1/2 lb. mortadella
- 1/2 lb. capicola
- 1/2 lb. genoa salami
- 1/2 lb. prosciutto di parma
- 1/3 lb. provolone cheese
- 1 jar (16 oz) olive salad
- 1 jar (7 oz) roasted red peppers, sliced
- 1 jar (12 oz) marinated artichoke hearts, drained & chopped
- 1 jar (12 oz) mild banana peppers, sliced
- balsamic vinegar
Directions: Carefully slice the loaf in half . Scoop out the insides (top and bottom) to make a large cavity for the filling. Begin layering and alternating the meats, cheese and condiments. It helps to lay everything out assembly line style and layer in order, making sure to get everything evenly distributed. Use all the meat and cheese. You’ll likely have extra condiments (these can be served on the side if you like). Once the loaf has been filled, put the top back on and wrap it tightly in plastic wrap. Put a heavy pan over the top to weigh it down and chill the sandwich for at least 4 hours to let the flavors come together. Unwrap, slice in wedges and drizzle with balsamic vinegar.
- 2 cups eggplant, peeled and chopped into 1/4″ cubes
- 1 cup zucchini, chopped into 1/2″ cubes
- 1 cup red bell pepper, chopped into 1/2″ cubes
- 1 cup yellow onion, chopped
- 2 cloves garlic, minced
- 2 teaspoons olive oil
- 4 artichoke hearts, chopped (water packed)
- 1 egg
- 1 cup egg whites (from a carton of Egg Beaters)
- 1 cup skim milk
- 1/2 teaspoon black pepper
- 1/2 teaspoon thyme
- 1/2 teaspoon oregano
- 1/2 cup fresh basil, torn into pieces
- 3/4 cup mozzarella, shredded
- cooking spray
Directions: Preheat oven to 425 degrees F. In a large skillet over medium heat, saute onion, eggplant, zucchini, bell pepper and garlic in oil for about 10 minutes. Turn off heat and fold in artichoke hearts. In a bowl, whisk egg, egg whites, milk, black pepper, thyme and oregano. Add egg mixture, basil and mozzarella to vegetable mixture. Gently stir until eggs and mozzarella are evenly distributed. Coat an 8″ square pan with cooking spray. Pour in quiche mixture. Place in the oven for 25-30 minutes or until a tester comes out clean. Remove from the oven and let sit for 10 minutes to set.
Prego’s Sweet Potato Gnocchi With Shrimp
From Chef John Watt Ingredients:
- 5 lbs Sweet Potato
- 4 tablespoons olive oil, plus extra for drizzling
- 4 cups All Purpose Flour
- 2 Large Eggs
- 1 cup Dark Brown Sugar
- 2 cups Grated Parmesan Cheese
- Pinch of Salt
- 8 Jumbo Gulf Shrimp
- 2 green onions
- 1 tablespoon chopped flat leaf parsley
- Handful of sage leaves
Directions: Roast whole sweet potatoes drizzled with olive oil. Remove from the oven and allow to cool for 10-15 mins. Remove all the skin from the sweet potatoes. Place the peeled sweet potatoes in a food processor and mix to a rough texture. Add the flour, brown sugar, parmesan cheese and the eggs and continue to process until smooth. It should look and feel like a pizza dough; very elastic. Lightly dust flour over a wood countertop/cutting board. Separate the dough into five equal balls and begin rolling each ball out into a long thin string about 2 inches in thickness. Once all the dough balls have been rolled out, use a dough scraper/cutter to cut all five strings at once into 2 inch by 2 inch gnocchi. Lightly dust the cut gnocchi with flour and roll each gnocchi with a dinner fork to give them the traditional design. Heat a saute pan to medium high heat. Add 4 tablespoons of olive oil. Once hot add the chopped green onions and saute for 2 minutes. Add the jumbo shrimp and cook until pink. Add the chopped parsley and toss. In a separate saute pan; heat 4 tablespoons of butter. As the butter begins to foam around the edges add the gnocchi and sage. Toss and top with the shrimp.
And Desserts In the Sicilian Tradition……
- 2 cups water
- 1 tablespoon butter
- Pinch of salt
- 2 cups flour
- 6 eggs
- Vegetable oil for frying
- 2 pounds of ricotta cheese
- 1 1/2 cup sugar
- 1 teaspoon of vanilla extract
- 1/2 cup of semisweet chocolate chips
- 12 Maraschino cherries
Directions: Bring water, butter and salt to a boil. When boiling add flour and stir until thoroughly mixed, for about 1 minute. Remove from the heat and put into electric mixing bowl and cool for 10 minutes. Mixing at a low speed add 1 egg at a time allowing each egg to be absorbed. Put dough into a pastry bag. Cut 12 pieces of wax paper into 3-inch squares and lightly dust with flour. Pipe a doughnut shape onto each piece of paper. Heat oil to 350ºF in a deep pan. Carefully slide batter off the wax paper into the oil. Fry for 7 to 8 minutes turning every couple of minutes. Doughnuts should double in size. Allow to cool on absorbent paper. Slice horizontally. Mix ricotta, sugar and vanilla extract in another mixing bowl on medium speed for 2 minutes. Add chocolate chips and mix for 10 seconds. Put cream in pastry bag and fill center of each zeppole. Sprinkle with powdered sugar and place a cherry on top of each pastry.
Sweet Cheese Filling
- 2 pounds ricotta cheese
- 1/2 cup heavy cream
- 1 cup sugar
- 1 teaspoon vanilla extract
- 2 tablespoons candied cherries, cut into small pieces
- 1/4 cup semisweet chocolate chips
Drain the ricotta in a colander placed over a large mixing bowl for about two hours at room temperature. Press the cheese with a spatula to release more whey. Discard the whey and transfer drained cheese from the colander to the mixing bowl. With an electric mixer, whip the cream in a small mixing bowl until it holds stiff peaks. Set aside. Beat the sugar and vanilla into the ricotta until smooth. Fold in the whipped cream with a rubber spatula. Add the cherries and chocolate chips. Cover and chill. Shells
- 2 cups all-purpose flour
- 1-1/2 tablespoons sugar
- 1/4 teaspoon salt
- 1/3 cup plus 2 tablespoons cold vegetable shortening
- 1/3 cup plus 2 tablespoons milk
- Vegetable oil for frying
- 1 large egg white beaten with 1 tablespoon water
To make the shells, sift the flour, sugar,and salt together into a large mixing bowl. With a pastry blender or two knives, cut in shortening until mixture resembles coarse crumbs. With a fork or your hands, mix in the milk. Continue mixing until you have a soft dough. Cut the dough in half. Roll out each half on a floured work surface to a thickness of 1/8-inch. Using a 3-1/2-inch biscuit or cookie cutter, cut out circles of dough. Heat the oil to a depth of 4 inches in a deep saucepan or deep fryer until it registers 325°F on a candy thermometer. Wrap each dough circle around a metal cannoli tube, sealing overlapping dough with the beaten egg white. Fry in the hot oil until golden brown (about 4 minutes). Remove carefully and place on paper towels to drain and cool. To assemble: Fit a pastry bag with the largest tube or snip 1/2-inch off the corner of a resealable plastic bag. Pressing one finger over the tube opening or pinching the corner of the bag shut, spoon filling into the bag. Fill each cannoli tube with the filling. Cover and refrigerate up to 1 hour or until ready to serve. Makes about 30 cannoli.
https://jovinacooksitalian.com/2013/06/14/little-italy-new-orleans-style/Birmingham, Alabama’s “Little Italy” (jovinacooksitalian.com) West Virginia’s Little Italy Communities (jovinacooksitalian.com) Baltimore’s Little Italy (jovinacooksitalian.com) Western Pennsylvania’s “Little Italies” (jovinacooksitalian.com) Philadelphia’s Little Italy (jovinacooksitalian.com) Chicago’s Little Italy (jovinacooksitalian.com) Cleveland’s Little Italy (jovinacooksitalian.com) New England’s “Little Italies” (jovinacooksitalian.com) Italian American Neighborhoods – Boston (jovinacooksitalian.com) Ybor City – Florida’s Little Italy (jovinacooksitalian.com) Little Italy – Manhattan (jovinacooksitalian.com) https://jovinacooksitalian.com/2013/03/08/new-yorks-other-little-italies/ https://jovinacooksitalian.com/2013/03/15/little-italy-new-jersey-style/ https://jovinacooksitalian.com/2013/04/12/delawares-little-italy/ The “Little Italies” of Michigan (jovinacooksitalian.com) The Hill” St. Louis’ Little Italy (jovinacooksitalian.com) https://jovinacooksitalian.com/2013/05/24/indianas-little-italy-communities/