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Healthy Mediterranean Cooking at Home

Category Archives: yogurt

Mediterranean Syria

The Mediterranean countries include France, Spain, Italy, Greece and Portugal along the north; Turkey, Syria, Lebanon and Israel on the east; and the African countries of Egypt, Libya, Algeria, Morocco and Tunisia on the south. The Mediterranean countries utilize many of the same ingredients but each country has a unique way of creating recipes with those same ingredients. So far in this series, I have written about Mediterranean cuisine in general and about the countries of Portugal, Spain, France, Italy, Greece and Turkey. This series continues with the country of Syria.

Burj Safita (AKA Chastel Blanc), a landmark in the town of Safita

Think Mediterranean diet and Italian and Greek food comes to mind. But the Mediterranean coastline spans thousands more miles throughout the Middle Eastern countries like Turkey, Syria, Lebanon, Egypt, and Israel. The Middle Eastern Mediterranean diet emphasizes healthy fats, lean proteins, whole grains, fruits and red wine. However, it also offers delicious and different flavors not found in southern European food, such as unique spices, tangy fruits and healthy seeds, some of which include pomegranate juice, mint, sesame and yogurt.

Beach in Latakia

Syrian cuisine mainly uses eggplant, zucchini, onion, garlic, meat (mostly from lamb, mutton and poultry), dairy products, bulgur, sesame seeds, rice, chickpeas, wheat flour, pine nuts, fava beans, lentils, cabbage, cauliflower, grape leaves, pickled turnips or cucumbers, tomatoes, spinach, olive oil, lemon juice, parsley, mint, a spice mixture called “baharat mushakkaleh” (Arabic: بهارات مشكّلة‎‎), hazelnuts, pistachios, honey and fruits.

One of the many highlights of Syrian food is mezza, the tapas of the Middle East. Mezza refers to a generous spread of small dishes, mostly eaten without cutlery, using flat bread, lettuce or grape leaves to scoop up dips or to wrap portions of salad. Baba ghanouj and hummus, both well-known in the West, are key elements of a traditional mezza. Another favorite in Syria is muhammara, a spicy pepper and walnut dip made with pomegranate molasses. Salads include tabbouleh, a parsley and bulgur mix; fattoush, a crunchy cucumber, radish, tomato and herb salad topped with toasted pita; and fateh, a salad with chickpeas, yogurt, tahini and garlic. Other finger foods include baked pastries filled with meat and spices called sambusic or spinach and baked lamb pies called sfeeha. Kibbeh is the national dish and comes in many varieties with the core element being cracked wheat and fresh ground lamb or beef that is seasoned with spices.

For Syrians, presentation is everything. Making the food look appetizing and setting the table appropriately are very important. Everything, even the simplest dishes, are garnished with fresh herbs.

Syrian Recipes To Make At Home

Syrian Stuffed Grape Leaves

Adapted from a recipe from Mary Sanom

Ingredients

2 lbs. ground lamb or beef
1 lb. long grain white rice, uncooked
1 small onion (finely diced)
1 small green pepper (finely diced)
1 clove minced garlic
8 oz can tomato sauce
8 oz of tomato paste
10 cups water
2 teaspoons salt, divided
1/2 teaspoon black pepper to taste
Grape leaves (16 oz jar hold about 60 leaves)
1 lemon

Directions

Place the rice in a large bowl, pour boiling water over to cover it and let soak for 1 hour.Drain well.

Mix ground meat, soaked rice, onion, green pepper, garlic, 1 teaspoon salt, pepper and tomato sauce in large bowl.

Place enough grape leaves in the bottom of a large pot to cover the bottom of the pot.

This will keep the filled grape leaves from sticking to the pot and burning.

To fill the grape leaves:

Lay out a grape leaf with the vein side up.

Place a small amount of the meat and rice at the bottom 1/3 of the leaf, tuck in the sides of the leaves over the meat and to roll up like a cigar.

Continue rolling the grape leaves and laying them in the bottom row in the prepared pot,

When the first layer of grape leaves has lined the bottom of the pot, start the new layer in the opposite direction, so that the rows criss-cross each other. This will allow the liquid to get to all the leaves.

Keep rolling up all the leaves and stacking the layers, until there are no more leaves/or no more filling/or the pot is ¾ full.

Place a plate upside down over the leaves. This will keep the rolls from floating during cooking and coming unrolled.

Mix together the tomato paste and water. Pour the tomato/water mixture over leaves until they are just covered.

If the leaves are not covered, add additional water until they are covered.

Add a teaspoon of salt and a squeeze of half a lemon into the pot

Cover the pot with a lid and bring the leaves and liquid to a boil, then reduce heat to medium, and cook for about 30 – 45 minutes or until the meat is cooked and the leaves are tender.

Take out a roll from the top of the pot and test it. Place the grape leaves on a platter to serve.

Retain some of the cooking liquid to reheat the leftover rolls.

Aubergine Fetteh (Fetteh Beitinjaan)

Layering food on toasted bread with a yogurt sauce is a Syrian speciality.

Ingredients

3 aubergines(eggplant)
Olive oil, for roasting and drizzling
Salt
2 flatbreads or pitas
500g plain yogurt
2 small garlic cloves, crushed
2 tbsp lemon juice
Handful of parsley, roughly chopped
Handful of pomegranate seeds
50g pine nuts, toasted
Salt, to taste

Directions

Heat the oven to 180°C/350°F/Gas mark 4.

Cut the eggplants into quarters lengthwise, slice them into 1 inch chunks and place in a baking pan.

Pour over a generous helping of olive oil and a sprinkle with salt.

Roast in the oven for approximately 40 minutes or until the eggplant is soft.

Brush the bread with olive oil and toast in the oven for about 10 minutes until crispy. Then break it up into pieces.

In a bowl combine the yogurt, garlic and lemon juice.

Take the eggplant out of the oven and allow to cool. Place them in a shallow bowl then pour the yogurt mix on top.

When ready to serve, sprinkle with the crispy bread, parsley, pomegranate seeds and toasted pine nuts.

Spiced Fish (Samaka Harra)

Serves 2

Ingredients

6 garlic cloves, chopped
2 red chillies, finely chopped
½ teaspoon ground cumin
¼ cup/40g walnuts, chopped
2 tablespoons olive oil, plus extra for drizzling
Salt and pepper, to taste
2 whole fish, such as sea bream or snapper
1 bunch of fresh coriander, roughly chopped, including the stems
1 lemon, plus ½ lemon, sliced

Directions

Heat the oven to 180°C/350°F/Gas mark 4. In a bowl, mix together the garlic, chilies, cumin, walnuts, 2 tablespoons of olive oil, salt and pepper.

Stuff the fish with this mixture, reserving two tablespoons for later, then add a handful of coriander, saving some to garnish.

Squeeze the whole lemon over both fish, with a drizzle of olive oil and some salt and pepper. Let the fish marinate in the refrigerator for 30 minutes.

Place the fish in a large baking pan with the remaining 2 tablespoons of stuffing on top and a couple of slices of lemon. Bake in the oven for 30 minutes.

Milk Pudding (Muhallabiyeh)

This is a very light dessert that is simple and can be prepared far in advance. Syrians say the name of this pudding comes from the Umayyad Prince of Damascus, Al Muhallab Ibn Abi Sufra. One day, the bored potentate ordered his servants to make him something different, a special pudding, and this is what they came up with using the only ingredients they had available – milk, sugar, starch and mastic. The pudding then became known as the ‘milk of the princes’, but commoners soon caught onto how simple it was to prepare and it became known amongst them as the ‘milk of the commons’. Today, people flavor the milk with a variety of spices, depending on each individual’s taste. This pudding has a smooth texture, with the nuts on top adding a crunch, which Syrians love.

Serves 12

Ingredients

1 quart/litre milk
1 cup/​200g sugar
3 tablespoons cornstarch/cornflour, mixed with water
½ teaspoon vanilla extract
1 tablespoon rose-water or orange blossom water
2 tablespoons/20g pistachios, crushed
Rose petals, to decorate (optional)

Directions
In a saucepan, gently heat the milk and sugar over low heat, stirring regularly.

Just before it boils, add the cornstarch mix and stir constantly until it thickens, then add the vanilla and rose or orange blossom water.

Once it reaches a thick consistency, pour the mix into individual bowls or trifle glasses and let cool.

Once cool, put them in the refrigerator to set for at least 2 hours.

When ready to serve, sprinkle the tops of the pudding with the crushed pistachios and for extra color, rose petals.

Source: Syria: Recipes From Home by Itab Azzam and Dina Mousawi. Published by Trapeze.

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You most likely have some favorite recipes that you like to cook with June’s wonderful produce. I certainly do but I also like to try out new ideas. My weekly CSA share began on Memorial Day weekend and so I have plenty of June produce to experiment with at this time. Here are a few of my ideas. Give them a try.

Green Peppers

Shrimp and Bell Peppers in Orange Sauce

Ingredients

1 pound Gulf shrimp (wild caught), peeled and deveined
2 bell peppers, cut into 1 inch cubes
1 large sweet onion, cut into 1 inch cubes
1 tablespoon olive oil
1 tablespoon honey
1 cup orange juice
2 tablespoons cornstarch
Sea salt and fresh ground pepper, to taste

Directions

Preheat a large sauté pan over medium-high heat. Add 1 tablespoon of olive oil and the peppers and onions to the pan. Season with salt and pepper. Cook 5 minutes or until tender. Remove the vegetables to a bowl.

Add the shrimp to the pan. Cook about 3 minutes. Turn the shrimp over when one side turns pink. Cook the second side. Push the shrimp to one side of the pan.

Whisk the cornstarch and orange juice together. Add the honey.

Pour the mixture into the pan. Turn the heat up slightly. Bring the liquid ingredients up to a boil. Turn the heat back down to medium-high and push the shrimp into the sauce.

Add the peppers and onions. The sauce should have thickened and the shrimp should be completely cooked.

Corn on the Cob

Fresh Corn and Ricotta Cakes

Makes 8 cakes

Ingredients

2 cups fresh corn kernels
½ cup ricotta cheese
2 large eggs, beaten
1/4 cup chopped chives
1/3 cup self-rising unbleached flour
Olive oil
Fresh ground pepper, to taste

Directions

In a medium bowl combine the corn, chives, ricotta, eggs, flour and a pinch of black pepper.

Cover the bottom of a large skillet with a thin layer of olive oil. Using a 1/4 cup measuring cup, drop the corn mixture into the skillet. Do not crowd the cakes in the pan.

Cook the cakes on both sides until golden brown. Season with sea salt and pepper, to taste.

Serve with sour cream or a tomato salsa, if desired.

Basil

Pizza With Basil Pesto and Ricotta

Ingredients

1 lb pizza dough, at room temperature
1/2 cup prepared basil pesto
1 cup ricotta cheese
2 plum tomatoes, sliced thin
7 oz fresh mozzarella balls, sliced

Directions

Place the sliced tomatoes on paper towels to remove some of their moisture.

Oil a large pizza pan and stretch out the dough to fit the pan.

Spread the basil pesto over the dough.

Spread the ricotta over the pesto and layer the sliced tomatoes over the ricotta.

Place the pizza in the oven and bake for about 10 minutes. Take the pizza out of the oven and top with slices of fresh mozzarella. Return the pizza to the oven and bake for 10 minutes more or until the cheese melts and the crust is cooked.

Remove the pizza from the oven and let rest about 5 minutes before cutting into slices.

Blueberries


Blueberry Cheesecake Pie

8 servings

Topping Ingredients

1 pint blueberries, rinsed and drained
1/2 cup sugar
2 tablespoons fresh squeezed lemon juice
1/2 cup water

Crust Ingredients

1 1/2 cups amaretto cookie crumbs or crush your favorite cookies
1/3 cup butter, melted

Filling Ingredients

2 cups (Two 8 oz packages) cream cheese, at room temperature
2 large eggs
2/3 cup sugar
1 teaspoon vanilla extract

Directions

To make the topping:

In a small sauce pan combine the blueberries, sugar, lemon juice and water. Place the pan over medium high heat. Stir until the mixture comes to a boil and reduce the heat to a simmer. Cook the blueberry mixture for 20 minutes or until it thickens and coats the back of a spoon.

Let the blueberry sauce cool to room temperature and store in the refrigerator until the cheese pie is ready.

To make the crust:

Select a pie pan whose inside top dimension is at least 9 inches and whose height is at least 11/4 inches. Preheat the oven to 350°F.

Make the crust by stirring together the butter and cookie crumbs. Press the crumbs into the bottom and up the sides of the pie pan, making a thicker layer on the bottom than on the sides.

To make the filling:

Beat together the cream cheese and sugar until smooth. Add the eggs and vanilla and beat until smooth.

Set the pie pan on a baking sheet and pour the filling into the crumb crust.

Place the cheesecake in the oven. Bake for 35 minutes or until an instant-read thermometer inserted into the crust 1 inch from the edge reads between 165°F and 170°F. The filling won’t look entirely set in the center.

Remove the cheesecake from the oven and set it on a rack to cool. Once the cake is cool, refrigerate it, covered, until completely chilled.

Just before serving, spoon a little of the blueberry topping over the cheesecake and cut into slices.

Zucchini

Yogurt-Zucchini Bread 

Ingredients

1 cup walnuts (4 ounces), chopped and toasted
2 cups all-purpose flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
3/4 cup plus 2 tablespoons sugar, divided
2 large eggs
1/2 cup vegetable oil
1/2 cup fat-free plain Greek yogurt
½ teaspoon pure vanilla extract
1 cup coarsely grated zucchini (about 1 medium zucchini)

Directions

Preheat the oven to 325°F.

Place the grated zucchini on a paper towel to drain while you prepare the other ingredients.

Butter and flour a 9 x 4 1/2-inch metal loaf pan.

In a large bowl, whisk the flour with the baking powder, baking soda and salt.

In a medium bowl, mix the 3/4 cup sugar with the eggs, vegetable oil and yogurt. Add the wet ingredients to the dry ingredients along with the grated zucchini and toasted walnuts and stir until the batter is evenly moistened.

Pour the batter into the prepared pan and sprinkle the top with the 2 tablespoons sugar.

Bake for about 1 hour and 10 minutes or until the loaf is risen and a toothpick inserted in the center comes out clean. Let the loaf cool on a rack for 30 minutes before unmolding and serving.

The zucchini loaf can be wrapped tightly in plastic and kept at room temperature for up to 4 days, or frozen in plastic and foil for up to 1 month.


The Mediterranean countries include France, Spain, Italy, Greece and Portugal along the west and north; Turkey, Syria, Lebanon and Israel on the east; and the African countries of Egypt, Libya, Algeria, Morocco and Tunisia on the south. I will be writing about the Mediterranean countries and their cuisines during the next year. I will start with Portugal on the west side and work around the map to include all the countries on the Mediterranean Sea.

This region is rich in a wide variety of ingredients and spices that give ordinary food lots of flavor. The food of the Mediterranean region is prepared with fresh, healthy ingredients that are actually good for you.

The concept of a Mediterranean diet was developed to reflect food patterns typical of Crete, Greece and southern Italy in the early 1960s. Although this diet was first publicized in 1975 by the American biologist, Ancel Keys and chemist Margaret Keys (his wife and collaborator), the Mediterranean diet failed to gain widespread recognition until the 1990s. Objective data, showing that the Mediterranean diet is healthy, originated from results of studies in Naples and Madrid and later confirmed by the Seven Countries Study, with its first publication in 1970.

Olive Trees

The essentials of the Mediterranean kitchen include extra virgin olive oil, several different kinds of beans, both dried and canned, long-grain and short-grain rice, cornmeal for polenta and flour for bread, pasta in a variety of shapes, canned tomatoes and condiments like dried mushrooms and herbs.

 

For me the best source on how to switch to a Mediterranean style of eating is Nancy Harmon Jenkins, in her well-known book,

THE NEW MEDITERRANEAN DIET COOKBOOK: A DELICIOUS ALTERNATIVE FOR LIFELONG HEALTH

Nancy advises:

Use olive oil as your go to fat for cooking. Use more whole grains. Even though Mediterranean cooks seldom use whole wheat pasta or brown rice, they still get plenty of whole grains through dishes like tabbouleh and bulgur pilaf. Also bread throughout the Mediterranean is often made with unrefined wheat and barley flours.

Begin each meal with a salad. Make it from crisp greens and whatever vegetables are in season—tomatoes, cucumbers, sweet peppers, scallions, carrots, fennel, celery, chicory and beans. Add dark green leaf lettuces like oak leaf and romaine. Make your own salad dressing made with olive oil.

Every day try to get in at least one serving each of cruciferous (cabbage family) vegetables—broccoli, broccoli rabe, cabbage, cauliflower, turnip and mustard greens—and bright-colored vegetables and fruits that are rich in antioxidants. Also carrots, sweet potatoes, spinach and yellow squash, as well as fruits, like apricots and cantaloupe. Experiment with different vegetables, ones that may not be familiar—artichokes, leeks, fava beans, Jerusalem artichokes (sunchokes), celery root and a variety of greens.

Vegetables don’t have to be served separately—vegetable combinations, vegetables cooked in a sauce for pasta, vegetables served cut up in a soup, are all ways to increase the quantity consumed.

Cut down on the amount of meat consumed. One easy way to cut meat consumption is with stews that feature meat as an incidental to lots and lots of vegetables. Or make a hearty soup the main course, with bread, a little cheese and salad to accompany it.

Here are some basic dishes that are found across the Mediterranean table. They are great for tapas dishes, or on an antipasto, as a condiment or side dish.

 

Marinated Olives

Ingredients

1½ cups mixed black and green olives, a combination of Sicilian green olives, Greek Kalamata olives and Spanish green olives
4 tablespoons extra virgin olive oil
1 tablespoon fresh squeezed lemon juice
1 sprig fresh rosemary,
1 teaspoon lemon zest
1/4 teaspoon fennel seeds
1 pinch crushed red pepper
1 clove garlic, sliced thin

Directions

Remove the needles from the rosemary sprig. Discard the stem and chop the needles.

Mix all ingredients together in a bowl until thoroughly combined. Cover and refrigerate for at least 12 hours, stirring occasionally.

Remove the olives from the refrigerator 1 hour before serving to allow them to come to room temperature. Store any leftover olives in the refrigerator, covered, for up to a week.

Red Pepper Hummus

Ingredients

2 cloves garlic, roughly chopped
¼ cup lemon juice
¼ cup water
15 oz canned chickpeas (garbanzo beans)—rinsed and drained
½ cup tahini
1 teaspoon sea salt
½ cup jarred or homemade roasted red peppers, chopped
¼ teaspoon red pepper flakes (chili)
Extra virgin olive oil

Directions

Place all ingredients in a food processor or blender and process until smooth, scraping the sides occasionally. Pour into a serving bowl and drizzle a little extra virgin olive oil.

Tzatziki

Ingredients

1 cucumber, peeled and cut in half lengthwise
2 cups Greek yogurt
2 cloves garlic, minced
1 tablespoon lemon juice
1½ tablespoons finely chopped fresh dill or mint
1 tablespoon extra virgin olive oil
1 teaspoon salt
¼ teaspoon freshly ground black pepper

Directions

Scrape the seeds out of the cucumber halves using the pointy end of a teaspoon and discard.

Grate the cucumber flesh into a bowl then squeeze out any excess moisture using your hands,(a small handful at a time.

Place the grated cucumber into a large bowl and add the yogurt, garlic, lemon juice, olive oil, dill, salt and pepper. Stir well to combine.

Place the tzatziki in the refrigerator for at least 2 hours (and preferably overnight) to let the flavors blend.

All-Purpose Dressing

Ingredients

2½ tablespoons extra virgin olive oil
1½ tablespoons red wine or balsamic vinegar
½ clove garlic, grated
¼ teaspoon each of sea salt and freshly ground black pepper

Directions

Shake together all the ingredients in a jar until well combined.

Tapenade

Tapenade can be used to season grilled fish or chicken. It is also delicious spread on toasted baguette slices and topped with chopped tomatoes or simply serve it with crackers or crusty bread and vegetable crudités for dipping.

Ingredients

1 clove garlic, roughly chopped
1 tablespoon lemon juice
2 tablespoons extra virgin olive oil
¾ cup pitted black olives
1 tablespoon capers
2 anchovy fillets
¼ teaspoon freshly ground black pepper

Directions

Place all ingredients in a food processor or blender and process until smooth. Serve at room temperature.

Peppers and Onions

Ingredients

6 bell peppers, a variety of colors
2 thinly sliced garlic cloves
1 thinly sliced medium onion
1 teaspoons sea salt
1/2 teaspoon coarsely ground fresh black pepper
2 tablespoons red wine vinegar
1/4 cup extra virgin olive oil, plus 1 tablespoon for cooking
1 tablespoon coarsely chopped flat-leaf parsley

Directions

To blister the peppers, place them on a hot grill or under the broiler. Turn on all sides until the skins are completely blackened.

Immediately transfer to a large resealable plastic bag or place in a large bowl and cover the top with plastic wrap to seal. Let sit for 30 minutes, or until cool enough to handle.

Working with one pepper at a time, transfer to a work surface. Remove the skin, stem, and seeds.

Cut the peppers into 2-inch strips.

Heat 1 tablespoon of olive oil in a large frying pan (over medium-high heat).

Add the sliced onions and sauté until the onions soften. Reduce heat to low heat and add the garlic and the sliced peppers. Add the salt and black pepper

Cover the pan and let the mixture stew together for about 5 minutes. Pour the mixture into a storage bowl.

Let sit at room temperature for at least 1 hour, or up to 4 hours to allow the flavors to develop.

Toss with the olive oil, vinegar and parsley just before serving.

Sautéed Greens

Ingredients

3 lbs fresh greens, stems removed and washed in several changes of water
3 garlic cloves, finely chopped
¼ cup extra virgin olive oil
¼ teaspoon red pepper flakes (chili)
Sea salt to taste
1 tablespoon fresh lemon juice.

Directions

Place the greens with the washing water still clinging to the leaves in a large pot.Cook on low until completely wilted and tender, depending on the type of greens used.

Drain and cut the leaves into smaller pieces.

Place the olive oil, garlic and chili in the empty pot and heat over low until the garlic is tender but not brown.

Add the drained greens and cook just until hot. Remove the pan from the heat and stir in salt to taste and the lemon juice.


Besides a wide selection of spring vegetables, my market had American raised grass-fed, organic lamb on sale. Lamb is traditional for spring and it is tender at this time of year. I think lamb benefits from a simple marinade with lots of fresh herbs added. Grass-fed lamb has a sweet, clean taste with the flavor of herbs and grasses eaten on the pasture. It is never greasy and the texture is firm and tender.

One of the best ways to cook lamb chops is to grill them. They cook quickly — just a few minutes per side — and are best cooked to medium-rare, with an internal temperature of 120 degrees. Once you take the chops off the grill, let them rest a few minutes. They’ll continue to cook and the temperature will rise a few degrees.

Grilled Lamb Chops

2 servings

Ingredients

4 loin lamb chops, about 1 ½ inches thick, as much fat as possible removed
2 tablespoons olive oil
1 garlic clove, sliced
1 tablespoon chopped fresh rosemary
1 tablespoon chopped fresh oregano
¼ teaspoon coarse black pepper
½ teaspoon coarse sea salt
1 lemon, cut in half

Directions

Place the lamb chops in a glass dish with a cover. Add the oil, garlic, rosemary, oregano and black pepper. Toss the lamb in this mixture.

Cover the dish and refrigerate for at least four hours.

Remove the dish from the refrigerator about 30 minutes before grilling.

Prepare an outdoor grill and oil the grill grates.

Add the salt to the lamb chops and place them on the grill. Cook for about 5 minutes on each side or to taste.

Remove the meat from the grill to a serving plate and squeeze the lemon juice over the lamb. Let rest five minutes before serving.

Cucumber Yogurt Salad

3-4 servings

Ingredients

2 large cucumbers
4 tablespoon plain Greek yogurt
1 garlic clove, minced
Half a sweet onion, finely chopped
1/2 teaspoon dried dill
1 teaspoon rice vinegar
½ teaspoon agave syrup
½ teaspoon salt
¼ teaspoon black pepper
¼ cup crumbled feta cheese

Directions

Peel the cucumbers and cut them in half. Remove the seeds with a spoon and slice the cucumbers.

In a medium bowl combine yogurt, minced onion, garlic, dill, vinegar, agave, salt and black pepper.

Add cucumber and feta cheese to the yogurt mixture and toss until combined well.

Add salt and pepper to taste, if needed. Refrigerate several hours before serving.

Roasted Beets and Carrots

4 servings

Ingredients

3 large beets, peeled and cut into 1-inch cubes
3 large carrots, peeled and cut into 1-inch cubes
2 tablespoons olive oil
1 tablespoon honey
1 sprig fresh rosemary
kosher salt and black pepper
Balsamic Glaze with Figs

Directions

Heat the oven to 375° F. Toss the beets, carrots, oil, honey, rosemary, 1/2 teaspoon salt and ¼ teaspoon pepper together in a one quart baking dish. Cover the dish with foil.

Roast for about 45 minutes or until tender. Drizzle with the balsamic glaze before serving.


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Every once in a while, it is nice to just have dinner with your partner.

First Course

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Southern Pimento Cheese Stuffed Celery

Ingredients

  • 1/3 cup reduced-fat cream cheese (Neufchâtel), softened
  • 8 ounces shredded sharp Cheddar cheese (about 2 cups)
  • 8 ounces shredded Monterey Jack cheese (about 2 cups)
  • 3 tablespoons low-fat mayonnaise
  • 3 tablespoons drained chopped pimientos
  • 1 teaspoon grated onion
  • 1/8 teaspoon garlic powder
  • Pinch salt
  • Pinch ground cayenne pepper
  • Celery stalks, cut into 4 inch lengths

Directions

Process cream cheese in a food processor until smooth. Add Cheddar, Monterey Jack, mayonnaise, pimientos, onion, garlic powder, salt and pepper and pulse to combine.

Scrape into a serving  bowl, cover and refrigerate for 30 minutes or up to 2 days.

Use the spread to fill celery stalks and serve immediately.

Second Course

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Grilled Crab Stuffed Salmon Rolls

  • 1 Salmon Fillet, about 8 oz, skin removed

Crab Stuffing

  • ½ cup shelled, fresh  lump crab meat
  • 1 tablespoon minced onion
  • 1 tablespoon minced celery
  • 1 tablespoon minced green bell pepper
  • 2 teaspoons mayonnaise
  • ¼ teaspoon seafood seasoning (Old Bay)
  • ¼ teaspoon ground garlic
  • 1 teaspoon lemon juice

Directions

For the stuffing

Mix the crab meat with the vegetables and seasoning.

For the salmon rolls

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Cut the salmon fillet in half lengthwise. Divide the stuffing in half and spread on the skinned side of the salmon fillet. Roll up tight and secure with metal skewers or Butcher’s string.

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Refrigerate until time to grill.

Preheat the grill to medium hot.

Place pinwheels on a sheet of heavy-duty foil that has been coated with olive oil cooking spray. Poke a few holes into the foil.

Slide the foil onto the hot grill and grill with the lid closed for about 10 minutes.

To cook indoors

Heat the oven to 400 degrees F. Lightly coat a glass baking dish with cooking spray.

Place pinwheels the pan. Brush pinwheels with butter, cover loosely with foil and bake 15-20 minutes..

Spaghetti with Basil Pesto Sauce

IMG_0003

Ingredients

  • 4 oz spaghetti
  • 1/4 cup prepared or homemade basil pesto
  • 1/2 cup grated Parmesan cheese
  • Fresh ground black pepper

Directions

Cook the spaghetti in boiling salted water until al dente. Reserve 1/4 cup of the pasta cooking water and drain the spaghetti.

Add the pasta cooking water, the basil pesto and the Parmesan cheese to the empty pasta pot and stir until combined. Add the drained pasta, toss and serve.

Tomato Cucumber Arugula Salad

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Ingredients

  • 1 large tomato cut in half and sliced
  • 1/4 of a cucumber, cut in half and sliced
  • 2 scallions, finely diced
  • 2 cups arugula
  • Italian vinaigrette

Directions

Combine the salad ingredients. Add salt and pepper to taste. Add enough salad dressing to just moisten the ingredients and toss, Serve immediately

Peach Frozen Yogurt

IMG_0001

Makes about 4 1/2 cups

Ingredients

  • 1 pound peaches, peeled
  • 2 cups nonfat plain Greek yogurt
  • 1/2 cup sugar
  • 2 tablespoons lemon juice
  • 2 teaspoons pure vanilla extract
  • Garnish with chopped mint leaves

Directions

Combine peaches, yogurt, sugar, lemon juice and vanilla in a food processor and blend until smooth.

Transfer to a freezer-safe bowl, cover and freeze, whisking mixture vigorously every 30 minutes until just frozen throughout, 2 to 3 hours.

(Whisking helps to break up the ice that forms when freezing.) Frozen yogurt is ready when it is too thick to whisk.

Stir with a spatula, transfer to an airtight container and store in the freezer. Serve garnished with chopped mint.

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Strawberries are prefect for entertaining and are also the perfect snack. When shopping for strawberries, select those that are firm, plump, have a bright, glossy-red appearance and are fragrant. Their fringed caps should be bright green and look fresh. Berries should be firm, but not crunchy. Avoid bruised or soft berries or those having a dull appearance.

Strawberries do not ripen after they are harvested, so select fruit that’s at the right state of maturity — when the berry surface is fully red. Cool berries as soon as possible and store them in the refrigerator until ready to use. It comes as no surprise that fresh strawberries are highly perishable. Use them as soon as possible after purchasing for the best flavor, appearance and nutrient content. Fresh strawberries should be eaten within three to four days of purchase. There are any number of recipes you can make with fresh strawberries. Below are just a few of them.

strawberry-parfait

Easy Strawberry Parfaits

Ingredients

  • 2 cups fresh strawberries, rinsed, hulled and sliced
  • 8 ounces whipped low-fat cream cheese
  • 2 tablespoons honey
  • 1/2 cup low-fat vanilla Greek yogurt
  • 6 amaretto cookies, crushed
  • 1 lemon, juiced
  • 4 sprigs fresh mint for garnish

Directions

In a medium-sized mixing bowl, combine the whipped cream cheese, honey and lemon juice. Fold the yogurt into the cream cheese mixture.

In four wide-mouth glasses, evenly layer cream cheese mixture, strawberries and crushed amaretto cookies. Garnish with sprigs of fresh mint. Serve chilled.

strawberry5

Light As Air Pancakes with Strawberry Sauce

Makes about 10 pancakes

Ingredients

  • ½ cup whole wheat flour
  • ½ cup all-purpose flour
  • 1 tablespoon sugar
  • 2 teaspoons baking powder
  • ¼ teaspoon salt
  • ¾ cup low-fat milk
  • 1 teaspoon vegetable oil
  • 2 egg whites

Sauce

  • 2 cups fresh strawberries
  • 1 tablespoon sugar
  • 1 teaspoon vanilla

Directions

In a mixing bowl combine the flours, 1 tablespoon sugar, baking powder and salt. Stir in milk and oil.

In another bowl, beat egg whites until stiff. Fold egg whites into the flour mixture.

Grease a griddle and preheat it over medium heat.

For each pancake pour about 1/4 cup batter onto the hot griddle. Cook over medium heat until pancakes are golden brown (1 to 2 minutes per side); turn the pancakes over when bubbly and the edges are slightly dry.

In a blender container or food processor bowl combine the strawberries, 1 tablespoon sugar and vanilla. Cover and blend or process until smooth. In a small saucepan, heat the sauce until warm. Serve over the pancakes.

strawberry3

Spring Strawberry Salad

Ingredients

  • 1/4 cup water
  • 1 tablespoon honey
  • 1/2 teaspoon kosher salt
  • 16 oz fresh strawberries, halved
  • 4 sprigs fresh thyme, leaves removed
  • 1/4 cup apple cider vinegar
  • 1 bag fresh baby arugula (4–5 oz)
  • 1/4 cup crumbled Gorgonzola cheese
  • 1 tablespoon good quality balsamic vinegar
  • 1 cup pistachio nuts, shelled and toasted

Directions

Microwave water on HIGH 30 seconds or until hot. Stir honey and salt into the water until dissolved; let stand 5 minutes to cool slightly.

Place in a medium bowl: the strawberries, thyme leaves, cider vinegar and sweetened water; toss to coat. Cover and chill 20 minutes (or up to 1 hour), stirring occasionally.

Place arugula in a salad bowl; top with the strawberry mixture, toasted pistachios and cheese. Toss well. Drizzle with the balsamic vinegar and serve.

strawberry7

Stuffed Strawberries

Ingredients

  • 8 ounces mascarpone cheese
  • 1 pound strawberries, top trimmed
  • 1/4 cup powdered sugar
  • 1 teaspoon vanilla extract
  • 1 teaspoon lemon zest, grated
  • Fresh mint leaves for garnish
  • Optional toppings: mini chocolate chips, blueberries or nuts

Directions

In a medium-sized mixing bowl, combine the mascarpone cheese, powdered sugar, vanilla and lemon zest.

Use a small paring knife to quarter the strawberries from the pointed end almost to the flat top. Don’t cut all the way through

Use a small spoon to fill the space between the strawberry quarters with the mascarpone mixture.

Sprinkle with toppings, if desired. Refrigerate until serving time.

Garnish with fresh mint leaves and serve cold.

strawberry4

Strawberry Shortcake

Ingredients

Shortcake

  • 1 ½ cups all-purpose flour
  • ¼ cup sugar
  • 1 teaspoon baking powder
  • ¼ teaspoon salt
  • ¼ teaspoon baking soda
  • ⅓ cup cold butter
  • 1 egg, lightly beaten
  • ½ cup sour cream or plain yogurt
  • 3 tablespoons milk

Strawberries

  • 5 cups sliced fresh strawberries
  • 3 tablespoons sugar
  • Sweetened Whipped Cream, recipe below

Directions

Preheat oven to 400 degrees F. Grease an 8 x 1 1/2-inch round baking pan; set aside.

In a medium bowl combine the flour, 1/4 cup sugar, baking powder, salt and baking soda. Using a pastry blender, cut in the butter until the mixture resembles coarse crumbs.

Make a well in the center of the flour mixture. In a small bowl stir together the egg, sour cream and milk. Add the egg mixture to the flour mixture all at once, stirring with a fork just until moistened.

Using a small offset metal spatula, spread dough evenly in the prepared pan. Bake for 18 to 20 minutes or until a wooden pick inserted near the center comes out clean.

Cool in the pan on a wire rack for 10 minutes. Using a small metal spatula, loosen the sides of the cake.

Place a wire rack on top of the pan; place one hand on top of rack and the other hand under the pan and carefully invert the pan with the rack. Lift the pan off shortcake. Cool on wire rack.

Combine 4 cups of the sliced strawberries and the 3 tablespoons sugar and, using a potato masher, mash the berries slightly; set aside.

To serve:

Cut the shortcake in half horizontally. Spoon the sweetened strawberry mixture and the whipped cream over the shortcake bottom. Replace the shortcake top.

Spread the remaining 1 cup sliced strawberries over the top of the cake.

Sweetened Whipped Cream

Ingredients

  • 1 cup whipping cream
  • 2 tablespoons sugar
  • ½ teaspoon vanilla

Directions

In a chilled bowl combine the whipping cream, sugar and vanilla. Beat with an electric mixer on medium speed until soft peaks form.


sandwichcover

Sandwiches are one of the most popular midday choices for lunch and, for some, even dinner. They are quick, delicious, and, if properly portioned, an option for losing weight. But if you aren’t careful, a few ingredients can add hundreds of extra calories and make up more than half your daily limit of artery-clogging saturated fat. So make sure you know what hidden calories are hiding between those bread slices. If you make smart choices you’ll create a delicious and healthy sandwich for yourself.

Smarter Choices

Start with whole grain bread slices, a pita, an English muffin or a tortilla. Look for the words “whole grain” near the top of the ingredients list, not just “whole wheat.” Good choices have at least 3 grams of fiber per serving. Some breads are fortified with extra fiber and contain as many as 12 grams of fiber per serving, helping you achieve the recommended 25-30 grams of fiber a day.

Good sandwich fillings include chicken, turkey, ham, lean roast beef, tuna, hummus and reduced fat cheese. Check the sodium levels in prepackaged and deli meats, since most of those products run high. Cut the sodium by slicing meat you have roasted at home or by asking specifically for meats lower in sodium at the deli.

Vegetables add both nutrients and flavor. Tomatoes, fresh greens (the darker, the better), red onion and peppers are all good choices. Roasted red peppers are especially good and it you like things spicy, sliced banana peppers can do that for you.

Condiments don’t need to be high in fat to have a lot of flavor. There are low-fat, healthful choices that will give your sandwich extra flavor, such as:

— Mustard

— Salsa

— Italian vinaigrette

— Light salad dressings

— Greek Yogurt flavored with herbs and lemon

Crispy Chicken Sub

sandwich1

Serves: 4

Ingredients

Sauce

  • 1/3 cup plain Greek yogurt
  • 3 tablespoons chopped fresh dill
  • 1 tablespoon fresh lemon juice
  • 1/4 teaspoon each sea salt and fresh ground black pepper, divided

Sandwich

  • 4 egg whites
  • 1 teaspoon Dijon mustard
  • 1 cup panko bread crumbs
  • 1/3 cup whole-wheat flour
  • Four 4-oz boneless, skinless chicken breasts, pounded to 1/4-inch thick
  • 1 tablespoon olive oil
  • 4 thin whole-grain sandwich buns, toasted
  • 2 cups arugula or shredded lettuce
  • 1/2 English cucumber, thinly sliced
  • 2 jarred roasted red peppers, drained and sliced

Directions

In a small bowl, whisk together yogurt, dill and lemon juice. Season with 1/8  teaspoon each salt and black pepper; set aside.

In a separate small bowl, whisk together egg whites, Dijon mustard and remaining 1/8 teaspoon each salt and black pepper; set aside.

Place panko crumbs in a shallow pan. Place flour in a second shallow pan.

Dredge each chicken breast in flour, shaking off excess, then in egg white mixture. Press cutlets gently into the panko crumbs and transfer to a baking tray or plate.

Heat oil in a nonstick skillet on medium-high and saute chicken until golden brown and fully cooked, about 3 to 4 minutes per side. Transfer to a paper towel–lined plate.

To assemble the sandwiches:

Split buns and spread yogurt-lemon mixture evenly onto cut sides of the bread, dividing evenly between the four sandwiches. Layer the bottom half of each bun with 1 chicken cutlet and even amounts of lettuce, cucumber slices and roasted peppers. Cover each with the top half of a the bun.

Smoked Salmon Flatbreads

sandwich3

4 servings

Ingredients

  • 4 ounces reduced fat tub cream cheese spread with added chives and onions
  • 4 multigrain flatbreads or pitas
  • 1 ½ – 2 cups shredded lettuce
  • 6 ounces smoked salmon, sliced into strips
  • 4 radishes, thinly sliced
  • 1 tablespoon capers, rinsed and drained
  • Ground black pepper

Directions

Spread one ounce of cream cheese evenly on one side of each flatbread. Top with shredded lettuce. Add salmon strips, radish slices and capers to each sandwich; sprinkle with pepper. Fold in half and serve.

Meatball Pitas

sandwich2

Serves 4

Ingredients

  • 4 whole grain pita breads
  • 1/2 cup low-fat milk
  • 3/4 pound lean ground beef
  • 3 tablespoons finely chopped onion
  • ¼ teaspoon cayenne pepper
  • 3/4 teaspoon dried oregano
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 teaspoon fine sea salt
  • 3/4 (6-ounce) cup plain Greek yogurt
  • ¼ cup feta cheese
  • 1 small garlic clove , minced
  • 1/2 cup grated peeled seedless cucumber
  • 1 tablespoon lemon juice
  • 1 tomato, diced
  • 1 cup finely sliced romaine lettuce

Directions

Preheat the oven to 425°F. Coat a small baking sheet with cooking spray.

Slice the top third off the pitas. Tear 2 of the tops into small pieces with your fingers and place the pieces in a small bowl; save the remaining 2 pita tops for another use.

Add the milk to the bowl and let the bread soak until very soft, about 15 minutes.

Combine the beef, onion, oregano, cayenne pepper, black pepper and salt in a medium bowl.

With your hands, gently squeeze excess milk from the pita tops; add the bread to the bowl with the meat; discard the milk.

Mix with your hands or a rubber spatula until well combined and form the mixture into 16 balls, each about the size of a ping-pong ball.

Place on the prepared baking sheet and bake, turning the meatballs over halfway through baking, until browned and cooked through, 10 to 12 minutes.

Combine the yogurt, feta cheese, garlic, cucumber and lemon juice in a small bowl. Fill each pita with tomato, lettuce and 4 meatballs. Spoon yogurt sauce on top and serve.

Mozzarella and Tomato Panini

sandwich4

4 servings

Ingredients

  • 8 slices whole grain country bread
  • Nonstick olive oil cooking spray
  • 2 medium tomatoes, thinly sliced
  • 4 ounces fresh mozzarella cheese, cut into 4 slices
  • ½ cup fresh basil leaves
  • Balsamic vinegar

Directions

Coat one side of each bread slice with olive oil cooking spray.

Place bread slices on a work surface, coated sides down.

Arrange tomatoes, mozzarella cheese and basil on four of the bread slices. Cover with the remaining four bread slices, coated sides up; press together gently.

Preheat a panini grill or heat a large skillet over medium heat.

Add sandwiches to the hot panini grill or skillet; cook for 3 to 4 minutes or until golden brown and the cheese is beginning to melt, turning once if using a skillet.

Serve with balsamic vinegar for a dipping sauce.

Mediterranean Sloppy Joes

sandwich5

6 servings

Ingredients

  • 12 oz  lean ground lamb or beef
  • 1 tablespoon olive oil
  • 1/2 cup chopped sweet onion
  • 1 large  garlic clove, minced
  • 1 cup canned garbanzo beans (chickpeas), rinsed and drained
  • 1 cup canned stewed tomatoes, undrained and cut up
  • 2 tablespoons dry red wine
  • 1 small bay leaf
  • ½ teaspoon dried oregano, crushed
  • ½ teaspoon dried mint, crushed
  • ¼ teaspoon salt
  • ¼ teaspoon dried thyme, crushed
  • ¼ teaspoon dried marjoram, crushed
  • 3 whole wheat pita bread rounds, cut in half
  • Toppings: crumbled feta cheese, cucumber slices and chopped Kalamata olives

Directions

In a large skillet cook ground lamb or beef over medium heat until the meat is brown using a wooden spoon to break up the meat as it cooks.

Drain off the fat and place the meat on a paper towel lined plate.

Wipe out the pan and add the olive oil, onion and garlic. Cook over medium heat until softened. Add the browned meat, beans, tomatoes, wine, bay leaf, oregano, mint, salt, thyme and marjoram.

Cover and cook on low-heat for 45 minutes. Remove the cover and simmer for an additional 15 minutes. Remove and discard bay leaf.

To serve: spoon the sloppy joe  mixture into the pita bread halves and add the toppings.

All things previously thought to be good for us are in fact harmful to our health.



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