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Healthy Mediterranean Cooking at Home

Category Archives: Marinara

Gnocchi are Italian dumplings and they should be light and fluffy when you serve them. Store bought gnocchi can be a little dense and heavy. How do you get the lightness in the dough? By not using too much flour and using flavor ingredients that are not heavy. I never just use just flour and potato in the dough. I like to add ricotta cheese and alternate the potato with other vegetables, such as butternut squash, pureed carrots, sweet potatoes or spinach. They are not difficult to make at home, so give gnocchi a try.

Potato Gnocchi

Ingredients

2 medium baking potatoes, cooked and peeled
1 teaspoon salt
½ teaspoon black pepper
1 cup whole milk ricotta cheese
1 egg
2 cups 00 (Italian) flour or all-purpose flour

Directions

Dice the cooked potatoes and place them in an electric mixer bowl. With the paddle attachment mash the potatoes.

Add the salt and pepper.

Mix the egg and ricotta together in a small mixing bowl. Add to the potatoes in the mixer along with the flour.

Mix until thoroughly combined and the dough comes together.

Place the dough on a floured board and knead a few minutes until smooth.

Divide in half. This recipe usually comes out to weigh about 2 lbs.

Wrap one half in plastic wrap and refrigerate until it is time to cut the gnocchi.

Wrap the other half in plastic and place in a freezer zip-lock beg. Freeze the dough for another time.

This dough freezes well. Defrost overnight in the refrigerator when you want to use it.

To shape the gnocchi:

Remove the dough from the refrigerator about 30 minutes before making the gnocchi.

Spread some flour on a large work surface and cut the dough into four equal pieces.Take one piece and cut it in half.

Roll the piece of dough into a snake about 1/2 inch thick, then cut it into 1 inch pieces.

Dust the gnocchi with a little flour and push the tines of a fork into one side of the dumpling.

Place the gnocchi on a waxed paper tray dusted with flour and cover with a dry kitchen towel.

To cook the gnocchi

Bring a large pot of water to a boil, then add enough salt to it so that the water tastes salty.

Place a pasta bowl close to the stove.

Add the gnocchi to the boiling water and cook until they rise to the top of the boiling water.

You may have to do this in batches, so as not to crowd the pan.

Remove the gnocchi with a spider, allowing the water to drain and place the gnocchi in the bowl.

Continue until all the gnocchi are cooked.

Sauces for Gnocchi

Tomato and Fresh Basil

Ingredients

1/4 cup extra-virgin olive oil
1/4 medium onion, diced (about 3 tablespoons)
4 cloves garlic, sliced
3 (28-ounce) cans whole, peeled, tomatoes, roughly chopped
3 sprigs fresh thyme
1 small bunch fresh basil, leaves chopped
2 teaspoons kosher salt
Freshly ground black pepper

Directions

Heat the oil in a medium saucepan over medium-high heat. Saute the onion and garlic, stirring, until lightly browned, about 5 minutes. Add the tomatoes, the herb sprigs and basil and bring to a boil.

Reduce heat and simmer, uncovered for about 15 minutes or until thickened. Remove and discard the herb sprigs. Stir in the salt and season with pepper, to taste.

Basil Pesto

Ingredients

2 cups fresh basil leaves (about 1 large bunch)
3 cloves garlic
½ cup pine nuts (or walnuts)
3/4 cup freshly grated hard cheese such as Parmigiano-Reggiano or Pecorino-Romano cheese, or a combo of the two
½ cup olive oil
Kosher salt to taste

Directions

Combine all the ingredients except the oil and cheeses in a food processor. Pulse until the pesto is blended into a slightly coarse paste.​

Transfer to a bowl and stir in the oil and cheeses.​

To serve with pasta, you can toss the cooked pasta directly with the pesto. Or, if you want to thin out the pesto sauce a little, add a spoonful or two of the hot pasta water to the pesto, then toss with the cooked pasta and serve right away.

Mushroom Cream

Ingredients

1 pound cremini mushrooms, cleaned and sliced
4 garlic cloves, minced
1/2 cup white wine
2 teaspoons fresh thyme, chopped
1/2 cup half & half
1/2 cup Grana Padano cheese, grated (or Parmesan)
1/2 cup fresh parsley, chopped
salt and pepper, to desired taste
Directions

Heat a large nonstick skillet over medium high heat. Add oil and butter, swirl to coat the skillet.

Add the onion, mushrooms, garlic and a pinch of salt and pepper; sauté 20 minutes until mushrooms are browned and have released their liquid.

Add wine and thyme and cook for a few minutes until liquid has evaporated. Remove pan from heat.

Add hot cooked pasta another sprinkling of salt, half & half and Grana Padano to the skillet, tossing to combine.

Add cooking pasta cooking liquid until desired moistness and continue to toss. Sprinkle with parsley.

Gorgonzola Cheese

Ingredients

1 cup heavy whipping cream
salt and freshly ground black pepper to taste
1 pinch cayenne pepper, or to taste
6 ounces dry miniature ravioli
3 ounces crumbled Gorgonzola cheese
2 tablespoons chopped Italian flat leaf parsley
2 tablespoons freshly grated Parmesan cheese
1/2 apple, diced
1/4 cup chopped toasted walnuts
1 teaspoon chopped Italian flat leaf parsley

Directions

Place a heavy skillet over medium heat. Pour cream into skillet, bring to a simmer, and cook cream until it reduces by half, about 8 minutes, stirring occasionally.

Season with salt, black pepper, and cayenne pepper.

Bring a pot of salted water to a boil. Pour dried ravioli into boiling water and cook, stirring occasionally, until pasta is tender, 16 to 18 minutes.

Drain pasta, reserving a cup of pasta water.

Gently fold cooked ravioli into cream sauce and turn heat to low. Mix in Gorgonzola cheese, stirring gently until melted. If sauce is too thick, thin it with a little pasta cooking water.

Stir in 2 tablespoons parsley and Parmesan cheese. Transfer to a serving bowl and sprinkle with diced apple, walnuts, and 1 teaspoon parsley.

Primavera 

Ingredients

2 cups penne pasta
2 teaspoons olive oil
1 pound fresh asparagus, trimmed and cut into 2-inch pieces
3 carrots, cut into strips
2 cups cherry tomatoes, halved
1 clove garlic, minced, or more to taste
1 cup grated Parmesan cheese
1 cup heavy whipping cream
1/4 teaspoon ground black pepper

Directions

Bring a large pot of lightly salted water to a boil; add penne and cook, stirring occasionally, until tender yet firm to the bite, about 11 minutes. Drain.

Heat olive oil in a large skillet over medium heat-high heat; saute asparagus and carrots until tender yet firm to the bite, about 5 minutes. Add tomatoes and garlic; saute until garlic is fragrant, about 1 minute.

Stir Parmesan cheese, cream, and black pepper into vegetable mixture until cheese melts and sauce is smooth, 2 to 3 minutes. Add pasta to sauce and toss to coat.

And Our Favorite

Butter Sage

Ingredients

1/4 cup unsalted butter
1 cup grated Parmesan or Pecorino cheese
Black pepper to taste
12 sage leaves, sliced

To make the sauce:

Heat the butter and sage together in a small skillet. Pour the melted butter over the cooked gnocchi, add the cheese and mix well. Garnish with black pepper and serve immediately.

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This is the time of year for parties and getting together with friends and relatives to celebrate the New Year. It is also a time for festive foods. If you are asked to bring a dish to the party, you may be thinking about what you can bring. Below you will find the recipes for some of my favorite take along dishes.

Stromboli

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Ingredients

2 (one pound) pizza dough balls, at room temperature
Olive oil
1/4 pound thinly sliced Genoa salami
1/4 pound thinly sliced capicola
12 oz shredded mozzarella cheese
½ cup marinara sauce
1 egg lightly beaten with 1 tablespoon water

Directions

Preheat the oven to 400 degrees F. and line two baking sheets with parchment.

On a lightly floured surface, roll out one of the dough balls to a 15 x 10 inch rectangle.

Spread half the marinara sauce over the dough.

Sprinkle with half the shredded cheese.

Layer half the meat over the cheese on the dough, leaving a 1/2 inch border.

Roll the dough up into a log and brush the seam edges with beaten egg.

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Leaving the seam at the bottom and pinching the ends closed, place the roll on one of the baking sheets. Cut five small slits in the top of the log.

Complete the other roll in the same manner.

Brush the rolls with the beaten egg mixture and bake for about 20 minutes or until golden brown.

Cool 10 minutes before slicing.

Eggplant Parmigiana

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First Stage

I usually prepare 4-1 pound eggplants at once and freeze them, individually, for future use.

For each one pound of eggplant, you will need:
1 pound eggplant, peeled
1/2 to 3/4 cup refrigerated egg substitute (such as Egg Beaters)
1 cup Italian style bread crumbs

Directions

Preheat the oven to 400°F. Coat two large baking sheets with nonstick olive oil cooking spray.

Cut peeled eggplants crosswise into 1/4-inch-thick slices (no thicker). You want them to be thin.

Place the egg substitute in one shallow dish and the bread crumbs in another.

Dip the eggplant slices into the egg substitute mixture, then coat with the breadcrumb mixture. Arrange the eggplant slices in a single layer on the prepared baking sheets.

Bake for 15 minutes, turn the eggplant slices over, and bake until crisp and golden, about 10-15 minutes longer.

If you are not going to assemble the eggplant dish at this time, wrap each batch of eggplant in aluminum foil with foil sheets between the layers and place it in a ziplock freezer bag.

Store in the freezer until you need it. Defrost a package overnight in the refrigerator, when you want to make the casserole.

Second Stage

To assemble the casserole, you will need:

Spray an 8 inch or 9 inch or 8-by-11 1/2-inch baking dish with olive oil cooking spray.

Preheat the oven to 375 °F.

2 ½ cups Marinara sauce (see recipe below)

1-8 ounce package shredded mozzarella cheese

1 package of breaded and baked eggplant

Spread 1/2 cup of the sauce in the bottom of the prepared baking dish. Arrange half of the eggplant slices over the sauce, overlapping slightly.

Spoon 1 cup of the remaining sauce over the eggplant and sprinkle with half of the package of cheese.

Add a layer of the remaining eggplant slices and top with the remaining sauce and cheese. Cover the dish with foil and bake until the sauce bubbles, about 25 to 30 minutes.

Here is the recipe for Marinara Sauce.

Homemade Version

Ingredients

3 garlic gloves, minced
1/2 large onion, chopped fine
1 carrot, chopped fine
1 celery stalk, chopped fine

Heat 1 tablespoon of olive oil in a Dutch oven and saute vegetables

Add 1-6 oz. can tomato paste
Fill the empty can with water and add it to the pot
Add 4-26 to 28 oz. containers of chopped Italian tomatoes

Directions

Simmer for 1 hour.

Add 2 teaspoons salt and 1 teaspoon each black pepper and dried oregano, dried basil, crushed red pepper and dried thyme.

Simmer for another hour or until the sauce has thickened.

Taste the sauce to see if it is very acidic. If it is, add a teaspoon of honey or agave syrup.

Measure out 2 ½ cups of sauce for the recipe above and freeze the remaining sauce.

Oven Barbecued Brisket

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Time: About 4 hours

Ingredients

Salt and pepper

2 tablespoons extra-virgin olive oil
1 whole beef brisket, about 5 pounds
Salt and freshly ground black pepper
1 or 2 large onions, finely chopped
2 cups ketchup
1/2 cup dry red wine or beef broth
1/4 cup red wine vinegar
1 tablespoon Worcestershire
1 tablespoon chili powder, or to taste
2 cloves garlic, minced

Directions

Preheat the oven to 300 degrees F. Heat a large pot or Dutch oven that can later be covered over medium-high heat for 2 or 3 minutes.

When it is hot, add the oil, swirl it around, then add the beef.

Sear the meat for about 5 minutes on each side, seasoning with salt and pepper; when nicely browned, remove from pot to a plate.

Add the onion to the pot and cook, stirring, over medium-low heat until softened, about 5 minutes (if the meat is very lean you might need to add a little oil).

Add all remaining ingredients, stir and cook for about a minute. Return the meat to pot, nestling it in sauce.

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Cover the pan, put it in oven, and cook until the meat is tender, at least 3 hours and probably closer to 4. Turn the meat over several times during the baking process.

When the brisket is done, you can refrigerate it in its liquid for 1 to 2 days and reheat before serving.

Yield: 10 or more servings.

 


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This is a busy time with all the holiday preparations and the refrigerator has lots of leftovers from last week. As you know, I am not a fan of just heating up the leftovers. I have to do something different with them. Nothing too involved though at this time – just a few different additions. The leftovers include Beef Cacciatore, Cheese Stuffed Meatloaf and Spaghetti Squash. Here are some recipes to change them a bit.

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Beef Pasta Bake

Ingredients

Directions

Preheat the oven to 350 degrees F.

Mix together the ricotta cheese, mozzarella and salt.

Oil an 11×8 baking dish. Spread ½ cup marinara sauce in the baking dish

Layer half of the beef cacciatore and noodles in the dish.

Spread the ricotta mixture over the pasta and cover with the remaining beef and noodle mixture.

Pour the remaining marinara sauce over the top of the pasta and beef.

Cover the dish with foil and bake the casserole for 45 minutes or until hot and bubbly.

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Meatloaf Pizzaiola

Make extra sauce because it is delicious on pizza.

Sauce

Directions

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Heat the oil in a medium skillet. Add the garlic, onion and bell pepper to the skillet and cook until tender.

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Add the wine and bring to a boil. Add the marinara sauce and reduce the heat to a simmer. Let the sauce cook for about 15 minutes. Add parsley and remove the pan from the heat.

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Warm slices of meatloaf in the microwave and pour some hot pizzaiola sauce over each slice to serve.

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Spaghetti Squash Cakes

Ingredients

Directions

In a large bowl, combine the flour and beaten eggs with a whisk. Add the spaghetti squash, cheese, onions and ¼  teaspoon salt. Mix very well, until all the mixture has a uniform consistency.

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Heat a large skillet on high-medium heat until very hot. Then add the olive oil. Add ¼ cup of the batter to the hot skillet. Repeat with as many ¼ cups as will fit in your skillet.

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Cook until the bottom side of each cake is golden brown, about 1-2 minutes. Reduce the heat to medium. Using a spatula, turn the cakes over and cook 1-2 more minutes.

Repeat with any remaining batter and add more oil if needed.

Serve as is or with sour cream or Greek yogurt.


 

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This time of year it takes some creativity to cook with seasonal ingredients. There is plenty of cabbage in the market in December and it can easily be used for a delicious main dish. Finding ways to use cabbage is not difficult. Add cabbage to casseroles and soup or sauté it for a side dish. Don’t pass up this healthy, versatile and frugal vegetable when you see in the market.

Italian Style Stuffed Cabbage

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Stuffed cabbage rolls are usually made with rice but I like to use orzo because it has a soft texture and gives the rolls an Italian flair. You can use any type of meat but I like the flavor sausage gives the stuffing for these rolls.

Makes 18-21 rolls

Ingredients

1 large head of cabbage placed in the freezer two days before using and then thawed. (It’s easier to roll wilted leaves and eliminates the boiling step)
8 oz pork sausage, diced
1 tablespoon olive oil
½ cup diced onion
1 cup shredded carrot.
¼ cup chopped green bell pepper
2 garlic cloves, minced
¼ teaspoon red chili flakes
1 teaspoon Italian pork sausage seasoning or use a combination of fennel and Italian seasoning
Salt and pepper to taste
2 cups cooked orzo
Marinara Sauce, see recipe below

Directions

Remove as many whole leaves from the cabbage head as you can. I was able to remove 21 leaves from my cabbage. Cut out the core and discard. Chop the remaining cabbage.

Heat the oil in a large skillet over medium high heat and add the diced sausage. Cook until lightly brown. Place in a large mixing bowl

Add the vegetables to the skillet and saute just until tender. Add the seasonings and place in the bowl with the sausage.

Add the orzo and ½ cup marinara sauce. Mix the filling until all the ingredients are combined.

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To assemble the cabbage rolls:

In a greased 9×13 inch baking pan, spread one cup of marinara sauce in the bottom of the dish and sprinkle with the chopped cabbage.

Use about 1/2 cup of filling for large leaves and about 1/4 cup for smaller leaves. Place the filling on the base of each leaf, fold in the sides and roll the leaf up to make a tight packet.

As you complete them, place each roll, seam side down, into the prepared baking dish.. Continue until all the filling is used up.

Pour 2 cups of marinara sauce on top of the rolls and spread the sauce to cover all the cabbage rolls.

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Preheat the oven to 325 degrees F.

Cover the pan with foil and bake for 2 hours or until the cabbage rolls are very tender.

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Marinara Sauce

Ingredients

2 tablespoons olive oil
2 cloves garlic, minced
Half a medium onion, finely diced
1 teaspoon dried Italian seasoning
¼ teaspoon red chili flakes
2-26 oz containers of Italian chopped tomatoes (without salt or sugar added, if possible)
Salt & pepper to taste

Directions

Heat the oil in a medium saucepan and add the next four ingredients. Saute them for a minute or two. Add the tomatoes and bring to a simmer.

Partially cover the pan and let the sauce cook for about an hour until smooth and slightly thickened. Add salt and pepper to taste.


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Chilly weather makes you think comfort food. Meatloaf sure fits that description. I like to make meatloaf interesting by incorporating lots of different ingredients. In this meatloaf I added mushrooms, onions, mozzarella cheese and marinara sauce.

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Cheese Filled Meatloaf

I have a double meatloaf pan that allows for the fat to drip through and, therefore, the meatloaf doesn’t sit in fat while it cooks.

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Ingredients

2 lbs lean ground beef
2 tablespoons olive oil
1 cup dried breadcrumbs
1 large egg
1 teaspoon salt
1 teaspoon black cracked pepper
1 teaspoon Italian dried seasoning
1 cup mushrooms, chopped
¼ cup minced onion
2 garlic cloves minced
3/4 cup homemade marinara sauce or store-bought, divided
½ lb small mozzarella balls, also called pearl mozzarella

Directions

In a skillet sauté the onion, mushroom and garlic in the olive oil until fully cooked about 10 minutes. And allow to cool.

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Fold the vegetables into the meat along with the breadcrumbs, egg, salt, pepper, Italian seasoning and 1/2 cup of the marinara sauce. Mix well.

Place 1/2 of the meatloaf mixture into a loaf pan, Then scatter the cheese balls over the meat and cover with the remaining meatloaf mixture.

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Spread the remaining marinara sauce over the top of the meatloaf.

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Bake in a 350 degree F oven for 90 minutes. Let rest for 10 minutes before serving.

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Roasted Fingerling Potatoes

After the meatloaf has roasted for 30 minutes put the potatoes in the oven to cook alongside the meatloaf.

Ingredients

10-12 fingerling potatoes
1 tablespoon olive oil
2 cloves garlic, sliced
½ teaspoon dried oregano
Salt and pepper

Directions

Place the oil, garlic and oregano in a small baking dish. Add the potatoes and sprinkle them with salt and pepper. Turn the potatoes so they are coated in oil and herbs.

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Bake in a moderate oven for about an hour or cook them in the oven with whatever meat or poultry you are roasting.

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Sautéed Green Beans with Parmesan Cheese

Ingredients

1 garlic cloves, minced
1 tablespoon olive oil
1 pound green beans, stem ends snapped off, beans cut into 2-inch pieces
Salt and ground black pepper
1/4 cup water
2 teaspoons juice from 1 lemon
¼ cup grated Parmesan cheese

Directions

Heat oil in a saucepan over medium heat and add the beans, 1/4 teaspoon salt, and 1/8 teaspoon pepper; cook, stirring occasionally, for 5 minutes.

Add water, cover, and cook until beans are bright green and still crisp, about 2 minutes more. Remove cover, increase heat to high and cook until the water evaporates, about 1 minute.

Transfer green beans to a serving bowl, toss with lemon juice and cheese and adjust the seasoning with salt and pepper.


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How about Italian?

Since Thursday – when we had the traditional Thanksgiving feast – we have had leftover turkey dinner night and turkey sandwiches for lunch. So tonight it is a total menu change – Italian Shells Stuffed with Ricotta with Meatballs and Italian Sausage.

Ricotta Stuffed Shells 

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Sauce:

  • 1/4 cup extra virgin olive oil, plus more for the pan
  • 1/2 teaspoon crushed red pepper (chili) flakes
  • 3/4 teaspoon fine grain sea salt
  • 4 medium cloves of garlic, finely chopped
  • Half a sweet onion, finely diced
  • Two 26-28 ounce containers finely chopped Italian tomatoes

Filling:

  • 2 lbs (32 oz) container whole milk ricotta cheese
  • 2 eggs, beaten
  • 1/4 teaspoon fine grain sea salt
  • 1 cup grated mozzarella
  • ½ cup chopped parsley
  • 24 jumbo dried pasta shells

Directions

Oil two 13 x 9-inch baking pans, or equivalent. Set aside.

Bring a big pot of water to boiling and preheat the oven to 350 degrees F.

To make the sauce:

Combine the olive oil, red pepper flakes, sea salt, onion and garlic in a cold saucepan. Stir while you heat the saucepan over medium-high heat. Saute just 45 seconds or so until everything is fragrant – you don’t want the garlic to brown. Stir in the tomatoes and heat.  Simmer for 15 minutes. Remove from the  heat and let cool.

To make the filling:

Combine the ricotta, egg, parsley and salt in a medium bowl. Mix until combined, then stir in the mozzarella. Set aside.

To make the pasta:

Cook the shells according to package instructions in well-salted water – until barely al dente. Don’t overcook the shells or they will tear as you attempt to fill them. Drain and let cool  on kitchen towels until you can handle them with your hands.

Spread 1/3 of the sauce across the bottom of each prepared pan. Fill each shell with ricotta filling, and arrange in a single layer in the pan. Ladle the remaining sauce over the shells, cover with foil and bake for 30 minutes, uncover for the final 15 minutes or until the shells are cooked through and the cheese is bubbly. Sprinkle with grated Parmesan cheese.

Serves 6-8

Meatballs and Italian Sausage

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For the Sauce

  • 1 tablespoon olive oil
  • Half medium sweet onion, finely chopped
  • 2 garlic cloves, minced
  • One 26-32 oz container imported chopped Italian tomatoes (Preferably without salt or sugar added)
  • 6 oz can (170 g) tomato paste
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon red pepper flakes (chili)
  • 1/2 cup chopped parsley
  • 1 teaspoon kosher salt  
  • ½ teaspoon black pepper
  • 3 or 4 basil leaves

For the Meatballs and Sausage

  • 2 lbs lean ground beef
  • 1 medium onion, finely chopped
  • 2 garlic cloves, minced
  • 2 tablespoons olive oil
  • 3 slices sandwich bread, crusts removed
  • 3/4 cup milk
  • 1 egg
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1/4 cup chopped parsley
  • 1/4 cup grated Parmesan cheese
  • 1 lb Italian sausage

Directions

To make the sauce:

Heat the oil in a large saucepan or Dutch oven. Add the sausage and brown on all sides; then remove to a plate. Slice the sausage into 3-inch lengths,

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Add the onion and garlic and saute until the onion is soft. Add the tomato paste and fill the empty can with water and add it to the pot.

Stir well and cook the paste a minute or two. Add the chopped tomatoes and the remaining ingredients. Bring the sauce to a boil, lower the heat to low.

Place the lid on the pot but leave it ajar and cook the sauce until thick, about 2 hours. When the meatballs and sausage are browned, add them to the sauce after it has been cooking for 1 hour.

Stir the meatballs carefully so they do not break.

Place the meatballs and sausage in a large bowl and pour some of the sauce over the meat. Serve extra sauce on the side.

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To make the meatballs:

Combine the bread cubes with the milk in a mixing bowl and set aside.

Heat the oil in a small skillet and add the onion and garlic.Cook until the onion is soft. Remove the pan from the heat and cool the onion to room temperature.

In a large  mixing bowl combine the beef with the cooled onion, the bread and the soaking liquid with the rest of the ingredients. Mix well and form the mixture into 12 meatballs.

Preheat the oven to 350 degrees F and cover a rimmed baking sheet with foil. Place the meatballs on the baking sheet and bake the meatballs until brown all over, about 20 minutes.

Italian Mixed Green Salad

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Any of the following:

  • Mixed baby lettuces
  • Cucumber, peeled and sliced
  • Olives
  • Tomatoes
  • Red onion, sliced
  • Italian vinaigrette

Toss the ingredients together just before serving.


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The reason grass-fed meat is generally healthier for you is because it is lower in overall fat and saturated fat and it provides a higher amount of heart-healthy omega-3 fatty acids than grain-fed meat.

Opt for organic. The use of growth-promoting hormones and antibiotics is not allowed in certified organic beef production. Nor is feed made from animal by products..

Go for grass. Choose beef from cattle that were 100 percent “grass-fed”. ” These animals are raised on their natural diet of grass from birth to market and are not given antibiotics and hormones. Look for a grass-fed label from the American Grassfed Association.

Look at labels. Check for phrases like “Naturally Raised,” “No Hormones Added,” “Raised Without Antibiotics” and “Never Fed Animal Byproducts.”

Portion control: 5-6 oz of meat is more than adequate to satisfy. Serve vegetables and salad for menu balance.

Grass-fed meat requires less time to cook than grain-fed meat. Since it is generally leaner, with less fat to keep it moist, it will cook faster at the same level of heat. Grass-fed meat is best cooked medium rare to medium, or it will become tough. Check the internal temperature with a meat thermometer in the thickest part. At 135°F the meat is still rare. At 145°F to 155°F it will be medium. Above that the meat may lose its moisture and tenderness.

Let the meat rest for a few minutes after cooking it to help redistribute the juices inside. Do not cut it immediately since the juices will spill out, leaving a drier texture. For the same reason, turn meat with a spatula or tongs rather than a fork.

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Pan-Seared Steak Pizzaiola

Serves 4

Ingredients

  • 2 rib-eye steaks (preferably grass-fed and organic) (about 12 oz. each and 1 inch thick), all fat removed
  • Salt and freshly ground black pepper
  • 1 tablespoon olive oil
  • 1 small onions, halved and thinly sliced
  • 1 small bell pepper, diced
  • 1/2 cup dry red wine
  • 2 cups Marinara Sauce
  • 1 tablespoon chopped fresh flat-leaf parsley
  • 1 cup shredded mozzarella cheese

Directions

Cut each steak in half lengthwise (to make four steaks) and pat them dry with paper towels. Season both sides with salt and pepper.

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Place a 12-inch heavy frying pan over medium high heat and add the oil. When hot, place the steaks in the pan and sear until deeply browned on both sides and medium rare, 2 minutes per side (no more than that). Transfer the steak to a serving to a plate.

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Add the onions and bell pepper to the skillet and season with salt and pepper. Cook, stirring occasionally, until they’re softened and but not browned, about 5 minutes.

Pour the wine into the pan. As it comes to a boil, deglaze the pan by stirring the bottom of the pan well with a wooden spoon. Add the steaks; pour in the marinara sauce and stir. Bring to a boil, then reduce the heat to low.

Sprinkle the mozzarella over the steaks, cover the pan and heat just until the cheese melts, 1 to 2 minutes. Garnish with chopped parsley and serve.

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Grilled Onion Burger

For 2

Ingredients

  • 10 oz. grass-fed organic ground beef
  • 1 teaspoon steak seasoning
  • Half red onion, sliced
  • 1 tablespoon olive oil
  • 2 hamburger rolls
  • Olive oil cooking spray

Directions

Divide the ground beef in half. Using a hamburger press form 2 burgers.

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Sprinkle with the steak seasoning and refrigerate until cooking time.

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For the onions: heat the oil in a small skillet and add the sliced onions. Cook until tender and set aside while you grill the burgers.

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I prefer to grill burgers instead of cooking them on top of the stove, so heat an outdoor grill to medium high heat. Reduce heat to medium.

Spray the burgers on both sides with cooking spray and place them on the grill. Cook 4 minutes and turn them over. Cook for another 4 minutes. Toast the rolls on the grill.

Serve the burgers on the toasted rolls and divide the cook ed onions between the two burgers. Add ketchup, if desired

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Pot Roast with Onion Gravy and Mustard Sauce

For a leaner pot roast, choose a bottom round or rump roast. Chuck roast is a bit more tender, but fattier.

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 2 large onions, halved and thinly sliced (4 cups)
  • 3 cloves garlic, minced
  • 3 tablespoons chopped fresh rosemary
  • 1 tablespoon freshly grated orange zest
  • One 3-pound (organic and grass-fed) rump or bottom round roast, trimmed
  • 1/4 teaspoon salt, plus more for the gravy
  • 1/4 teaspoon freshly ground pepper, plus more for the gravy
  • 1/2 cup dry red wine
  • 2 cups reduced-sodium beef broth
  • 2 tablespoons cornstarch
  • 2 tablespoons cold water

Mustard Sauce

  • 1/4 cup low-fat mayonnaise
  • 1/4 cup low-fat plain Greek yogurt
  • 2 tablespoons whole-grain mustard
  • Freshly ground pepper to taste

Directions

To prepare pot roast:

Heat 1 tablespoon olive oil in a 4-quart dutch oven over medium-high heat. Sprinkle the beef with 1/4 teaspoon each of salt and pepper.. Add the beef; cook, turning from time to time, until well browned on all sides, 5 to 8 minutes. Remove beef to a plate and reserve.

Add the onions; cook, stirring often, until softened and starting to brown, 3 to 5 minutes. Add garlic, rosemary and orange zest; cook, stirring, until fragrant, about 10 seconds.

Return the beef to the pot, nestling it among the onions. Add the wine to the skillet; bring to a boil, stirring to scrape up browned bits. Cook, stirring, for 1 minute. Add broth and bring to a simmer.

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Preheat the oven to 325 degrees F..

Cover the pot with a lid and transfer to the oven and bake until the beef is tender, 3 – 3 1/2 hours. Turn the meat several times during the cooking process.

To prepare the mustard sauce:

Combine mayonnaise, yogurt, mustard and pepper in a small serving bowl. Reserve in the refrigerator until serving time.

To make the gravy:

Transfer the roast to a clean cutting board. Cover loosely with foil and let rest for 10 minutes.

Skim fat from the liquid in the pot. Bring to a simmer over medium-high heat. Combine the cornstarch and water in a small bowl; add to the liquid and cook, whisking, until the gravy thickens Season to taste with salt and pepper. Slice the meat and serve with the gravy and the mustard sauce.

The roast is delicious served with roasted carrots, parsnips and asparagus

Make Ahead: Cover and refrigerate for up to 2 days. Reheat the sliced pot roast with gravy in a skillet over medium-low heat. The mustard sauce can be covered and refrigerated separately for up to 2 days.



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