Healthy Mediterranean Cooking at Home

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Fig Tree

 

Earth Day is an annual event celebrated on April 22. Worldwide, various events are held to demonstrate support for education about environmental issues. First celebrated in 1970, Earth Day events in more than 193 countries are now coordinated globally by the Earth Day Network.

In honor of this idea, our family likes to add a new plant or tree in our garden every year. In the past, we have added a redbud tree, a palm tree, a star magnolia tree, a cypress tree, a lemon tree, a maple tree and, this year, a fig tree.

Cypress

Redbud

Star Magnolia

Palm

Meyer Lemon Tree

Maple

Figs are self-fruiting, so you need only one plant to produce fruit. Mature fig trees can grow be 15 to 30 feet tall. I don’t think I will see this in my lifetime, though. Figs can vary in size, shape, flavor, texture and time of harvest and can be black, green, brown, violet, yellow or purple in color.

Fig trees thrive in the heat of the southern US and Europe. Plant near a wall with southern exposure in the Middle South so they can benefit from reflected heat. In the areas with colder temperatures, plant cold-hardy selections, such as Brown Turkey and Celeste. You can grow figs in big pots and protect them during the winter by storing them in a cool garage or basement. During the first year, as the plants become established, water regularly and mulch. Once established, figs can be very drought tolerant. Fertilize with Espoma Citrus-tone (5-2-6) in late winter and early spring.

Figs are high in fiber and a good source of several essential minerals, including magnesium, manganese, calcium (which promotes bone density), copper and potassium (which helps lower blood pressure), as well as vitamins K and B6.

Figs must be allowed to ripen completely on the tree before picking. They can be enjoyed fresh or dried.

Figs can be eaten whole without any seasonings. They are an excellent addition to salads, cakes and ice-cream. Dried figs can be added to soups, stews or to enrich poultry, venison, lamb dishes.

I am looking forward to making my favorite fig recipes with my own home grown figs in the future.

Fresh Fig Tart

Serves 8

Ingredients

One 9-inch refrigerated pie crust, at room temperature
1 pound fresh figs, stemmed and halved lengthwise
1/4 cup apple jelly, heated
1 tablespoon sugar
2 teaspoons lemon juice
1 cup chopped pecans

Directions

Preheat oven to 400°F.

Press the dough onto the bottom and up the sides of a greased 9-inch tart pan.

Place the figs in a large bowl. Sprinkle with the sugar and lemon juice; toss gently to combine.

Spread the warm jelly over the pastry.

Arrange the figs in a circular pattern on the jam covered pastry. Sprinkle with pecans.

Bake for 35 minutes or until the fruit juices bubble and the crust is browned. Cool before cutting.

Fig Scones

Ingredients

2 cups unbleached all-purpose flour
2 cups whole wheat pastry flour
½ cup brown sugar
4 teaspoons baking powder
¼ teaspoon salt
10 ounces dried figs, diced small
2 cups heavy cream, cold
¼ cup honey

Directions

Preheat oven to 425 degrees F. Line two baking sheets with parchment paper.

In a large bowl, whisk together the flours, sugar, baking powder and salt. Stir in the diced figs.

In a small bowl, whisk together the heavy cream and honey.

Using a wooden spoon, stir the heavy cream mixture into the flour mixture, stirring just until the ingredients are moistened.

Turn the mixture out onto a lightly floured surface. Knead gently until a soft dough forms, sprinkling more flour in if needed. Divide the dough into two equal balls.

Working with one at a time, pat each one into an 8-inch circle and cut into 8 triangles. Transfer the triangles to the prepared baking sheets, spacing them 2 inches apart.

Bake for 25 to 30 minutes, or until lightly browned. Serve warm or at room temperature.

Small-Batch Fig Jam

Makes about 2 ½ cups

Ingredients

1 lemon
1 orange
1 1/2 cups sugar
1/4 cup honey
3 tablespoons fresh lemon juice
1 whole thyme sprigs
2 pounds ripe fresh figs, stemmed and quartered

Directions

Remove the strips of rind from the lemon and the orange using a vegetable peeler, avoiding the white pith.

Combine the rind strips and the remaining ingredients in a large, heavy saucepan or large Dutch oven.

Bring to a boil over medium-high heat; reduce the heat to medium; and cook 50 minutes or until the mixture thickens, stirring frequently to prevent sticking.

To test for jam stage, place a small amount on a chilled plate. Tilt the plate and the preserves should move sluggishly.

(If testing with a candy thermometer, it should read 220°F.) Discard the thyme and citrus strips.

Pour into refrigerator or freezer storage jars. Store in the refrigerator for several months or the freezer for up to six months.


Our Newly Planted Lemon Tree

Our Newly Planted Lemon Tree

Caring about our communities, the environment and our planet shouldn’t be a one day thing. Working to decrease our impact on the planet should be a continuous process. However, Earth Day is also the perfect time to make a personal pledge to start a new good habit.

Here are a few ways to make a difference:

earth1

Turn out the lights when you leave a room. It does make a difference.

Taking a shower uses less water than filling a bathtub and a water-conserving shower head is even better.

To decrease waste, purchase durable, long-lasting products that can be reused, refilled or recharged. If you do use disposables, choose those made with recycled/recyclable materials.

Adjusting your thermostat down just 2 degrees in the winter and up 2 degrees in the summer could save energy consumption.

Buy groceries such as grains, beans, cereals, pasta and snacks from bulk bins when available to avoid excess trash. Plus, being able to buy just the amount you need means no wasted food.

Use reusable cloth bags when shopping to avoid using paper or plastic bags.

Compost your food waste to reduce trash that goes to a landfill. Add  the compost to your garden for nutrient-rich soil.

Plant a tree. A single tree can absorb up to 2,000 pounds of carbon dioxide over its lifetime.

These are just a few suggestions to incorporate an Earth Day mentality into your daily routine.

The more unprocessed foods you eat — especially plant-based foods — the healthier you and our planet are going to be.  While a meat-centered diet deepens our ecological footprint and contributes to pollution, a plant-centered diet requires fewer resources and supports long-term health. But you don’t have to go completely veggie to reap the benefits; try gradually adding a few meatless dishes to your weekly menu. Try some of these delicious, earth friendly recipes.

earth2

Broccoli Calzones

Spinach can be used in place of broccoli.

8 servings

Ingredients

  • 1 tablespoon olive oil
  • 1 medium red onion, finely chopped
  • 2 packages (10 ounces each) frozen chopped broccoli, thawed
  • 4 garlic cloves, chopped
  • 1/4 teaspoon red-pepper flakes
  • Flour, for rolling dough
  • 2 (1 pound each) fresh or frozen pizza dough balls, thawed if frozen
  • 1 cup ricotta cheese
  • 1/2 cup grated Parmesan cheese
  • 1 1/2 cups shredded (6 ounces) mozzarella cheese
  • Coarse salt and ground pepper
  • Homemade marinara sauce, recipe below

Directions

In a large nonstick skillet, heat oil over medium. Add onion; cook until softened, 4 to 5 minutes. Add broccoli, garlic and pepper flakes. Cook, stirring occasionally, until liquid has evaporated, 5 to 7 minutes. Transfer to a medium bowl and cool.

Preheat the oven to 400 degrees F.

Make the calzones:

Divide each ball of dough into 4 equal pieces. On a lightly floured surface, stretch each piece out, first to a 3-by-4-inch oval, then stretch again, this time to a 6-by-8-inch oval. (Let dough rest a few minutes if too elastic to work with.)

Stir cheeses into cooled broccoli mixture; season generously with salt and pepper.

To assemble the calzones:

Spread a rounded 1/2 cup broccoli mixture over half of each piece of dough, leaving a 1/2-inch border; fold over to form a half-moon. Press edges to seal. With a paring knife, cut 2 slits in the top of each calzone.

Using a wide metal spatula with a thin blade, transfer calzones to 2 baking sheets lined with parchment; reshape if needed.

Bake until golden, about 25 minutes. Serve with heated marinara sauce.

To freeze: Prepare recipe through step 3. Tightly wrap each calzone in plastic; freeze until firm. Transfer calzones to resealable plastic bags; label and date. Freeze up to 2 months.

To serve: unwrap calzones, and place on parchment-lined baking sheets; bake without thawing until golden, 35 to 40 minute

Homemade Marinara Sauce

Makes about 3 cups.

Ingredients

  • 1  28-oz can whole peeled Italian tomatoes
  • 3 tablespoons extra-virgin olive oil
  • 1 clove garlic, finely chopped
  • 1 bay leaf
  • 1⁄2 small onion, finely chopped
  • 1⁄2 teaspoon dried oregano
  • 1⁄4 teaspoon dried thyme
  • 1 tablespoon finely chopped flat-leaf parsley
  • Kosher salt and freshly ground black pepper, to taste

Directions

Put tomatoes and their liquid into the bowl of a food processor and pulse until coarsely chopped. Set aside.

Heat oil in a 4-quart saucepan over medium heat. Add the garlic, bay leaf and onion. Cook, stirring occasionally, until the onions are translucent, about 10 minutes.

Add the tomatoes along with the oregano and thyme. Cook, stirring occasionally, until the sauce thickens slightly, about 20 minutes. Stir in parsley and season with salt and pepper.

earth4

Roasted Tomato and Eggplant Soup

6 servings

Ingredients

  • 3 pounds fresh plum tomatoes, (about 12), cored and halved lengthwise
  • 1/2 pound carrots, cut into 3/4-inch pieces
  • 10 garlic cloves
  • 4 tablespoons olive oil
  • Coarse salt and ground pepper
  • 1 large eggplant, (1 1/2 pounds), cut into 1/2-inch chunks
  • 1 can (15.5 ounces) no salt added chickpeas, drained and rinsed
  • 2 teaspoons dried Italian seasoning
  • 1/4 cup chopped fresh basil, for serving
  • Toasted Italian bread, for garnish (optional)

Directions

Preheat oven to 425 degrees F. with racks on the top and the bottom.

On one rimmed baking sheet, toss together tomatoes, carrots, garlic, 2 tablespoons oil, 1 teaspoon salt and 1/4 teaspoon pepper. Spread in a single layer, with tomatoes cut sides down.

On another rimmed baking sheet, toss together eggplant, chickpeas, Italian seasoning, remaining 2 tablespoons oil, 1 teaspoon salt and 1/4 teaspoon pepper. Spread in a single layer.

Place both sheets in the oven (tomato mixture on top rack). Roast until tender, tossing mixtures halfway through, about 45 minutes.

Using tongs, peel off and discard tomato skins. Puree tomato mixture (including juices) in a blender or food processor until smooth. Transfer to a large pot.

Stir in eggplant mixture; thin with 4 cups water. Bring to a simmer over medium heat.  Serve, sprinkled with basil and garnished with toasted bread, if desired.

earth7

Wild Mushroom and Spinach Lasagna

Serves 12

Ingredients

  • 3 pounds fresh spinach, stems removed and washed
  • 2 tablespoons olive oil, divided
  • 6 tablespoons unsalted butter
  • 3 cloves garlic, finely sliced, divided
  • 1 pound ricotta cheese
  • Salt and freshly ground black pepper
  • 3 pounds wild mushrooms, (chanterelles, oyster and shiitake), trimmed, cut into 1-inch pieces
  • 1/2 cup Madeira wine
  • 1/2 cup chopped fresh flat-leaf parsley, divided
  • 4 1/2 cups milk at room temperature, divided
  • 1/2 cup all-purpose flour
  • 1/2 teaspoon ground nutmeg
  • 1 cup grated Pecorino Romano cheese
  • 1 one-pound package lasagna noodles, parboiled

Directions

Melt 1 tablespoon oil in large pan over medium heat. Add half the garlic; saute until light golden, about 1 minute. Add half the spinach leaves, cover and cook, stirring occasionally, until wilted, 4 to 5 minutes. Drain spinach in a colander. Repeat with the remaining tablespoon of oil, remaining garlic and spinach.

When the spinach is cool enough to handle, squeeze to rid it of liquid. Roughly chop spinach; place in a medium bowl with ricotta cheese, 1 teaspoon salt and 1/2 teaspoon pepper. Mix well.

Melt 1 tablespoon butter in a large skillet over medium heat. Add half of the mushrooms; season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Saute until mushrooms are softened and browned, about 10 minutes. Deglaze the skillet by pouring 1/4 cup Madeira into the hot skillet with the mushrooms and using a wooden spoon to loosen bits cooked onto skillet. Cook mushrooms until liquid has almost evaporated. Transfer cooked mushrooms to a second bowl. Repeat with another 1 tablespoon of butter, the remaining mushrooms, ½ teaspoon salt, ¼ teaspoon pepper and 1/4 cup Madeira. Add to the first batch of cooked mushrooms.

Set aside in a small bowl one-third of the cooked mushrooms to use for the topping. Add ¼ cup of chopped parsley to the remaining cooked mushrooms; stir.

Melt 4 tablespoons butter in medium saucepan over medium heat. When butter bubbles, add the flour; cook, stirring constantly, 1 minute. Slowly add 4 cups of milk; cook, whisking constantly, until mixture bubbles and becomes thick. Remove pan from the heat. Stir in 1 teaspoon salt, 1/2 teaspoon pepper, the nutmeg and 1/2 cup grated cheese. Set aside 1/2 cup sauce in another small bowl.

Heat oven to 350 degrees F.

To assemble the lasagna:

Spread 1/2 cup sauce in the bottom of a greased 9-by-13-inch baking pan. Place a layer of lasagna noodles in the pan; spread 1 cup spinach mixture, 1 cup mushroom mixture and 1/2 cup of sauce on top of the lasagna. Repeat layers several times.

For the last layer, place a layer of lasagna noodles on top; spread 1/2 cup sauce over the lasagna noodles. Sprinkle with the remaining 1/2 cup grated cheese. Bake lasagna until the top is golden brown, 1 to 1 1/4 hours. Let stand 20 minutes before serving.

Just before serving, heat the remaining reserved one-third mushrooms, reserved ½ cup sauce, remaining half cup of milk and ¼ cup parsley in a skillet over medium heat. Spoon some of the mushroom sauce over each serving of lasagna.

earth5

Green Bean, Orange and Feta Salad

4 servings

Ingredients

  • Coarse salt and ground pepper
  • 8 ounces green beans, trimmed and halved
  • 2 navel oranges
  • 2 tablespoons olive oil
  • 2 tablespoons white-wine vinegar
  • 1 1/2 cups crumbled feta (6 ounces)
  • 1 head romaine lettuce (about 1 1/2 pounds), halved and roughly chopped
  • 1 small red onion, halved and thinly sliced
  • 1/4 cup toasted pine nuts or nuts of choice

Directions

In a medium saucepan of boiling salted water, cook green beans until crisp-tender, 4 to 6 minutes. Drain green beans and spread on a baking sheet to cool.

Using a sharp knife, slice off both ends of each orange. Cut off the peel following the curve of the fruit. Halve fruit from top to bottom, and thinly slice each half crosswise.

In a bowl, whisk together oil and vinegar; season with salt and pepper. Add feta, oranges, lettuce, onion, nuts and green beans. Toss to combine.

earth6

Chocolate Hazelnut Biscotti

Makes about 48

Ingredients

  • 3  egg whites
  • 1/3 cup olive oil
  • 2 tablespoons brewed coffee
  • 1 teaspoon vanilla extract
  • 1 2/3 cups unbleached all-purpose flour
  • 3/4 cup sugar
  • 1/2 cup unsweetened cocoa
  • 1 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/3 cup hazelnuts or other nuts, chopped and toasted
  • 1/3 cup chocolate chips

Directions

Preheat oven to 350 degrees F. Lightly grease large cookie sheet.

In a small bowl, beat together egg whites, oil, coffee and vanilla.

In a large bowl, stir together flour and remaining ingredients until well mixed.

Pour egg mixture onto dry ingredients and stir until combined. Turn dough out onto a floured surface and divide in half.

Shape mixture into two 12″ by 1″ logs; place both on the prepared cookie sheet and flatten slightly. Bake 30 minutes. Remove the pan from the oven and cool 10 minutes.

Transfer one log to a cutting board. Slice diagonally into 1/2-inch-thick biscotti.

Arrange biscotti, cut side up, on cookie sheet. Repeat with the remaining log, using a second cookie sheet, if necessary.

Bake 20 minutes; turning cookies over after 10 minutes.

Transfer to a wire rack to cool. Store in an airtight jar up to 1 month.

earth


Earth Day is the day designated for fostering appreciation of the earth’s environment and awareness of the issues that threaten it. In 1970, U.S. Senator Gaylord Nelson proposed a bill designating April 22 as a national day to celebrate the earth. At present, Earth Day is observed in 175 countries and coordinated by the nonprofit Earth Day Network (EDN). The passage of the Clean Air Act, the Clean Water Act and the Endangered Species Act are considered to be products associated with the 1970 Earth Day.

Each year, the Earth Day Network chooses a theme for Earth Day and this year the focus is ,”The Face of Climate Change”.  For Earth Day 2013, they are collecting and displaying images of how climate change has impacted your life and those around you. An interactive digital display of all the images will be shown at thousands of Earth Day events around the world.

The idea behind the theme is to personalize the challenge climate change presents by spreading the stories of those individuals, animals and places affected through imagery. Some of the images already part of the project include a man in the Maldives worried about relocating his family as sea levels rise, a polar bear in the melting arctic, a farmer in Kansas struggling to make ends meet as a prolonged drought decimates crops, a tiger in India’s dwindling mangrove forests, a child in New Jersey who lost her home to Hurricane Sandy, an orangutan in Indonesian forests ravaged by bush fires and drought and a woman in Bangladesh who can’t get fresh water due to more frequent flooding and cyclones. EDN is also including many images of people doing their part to address climate change: green entrepreneurs, community activists, clean tech engineers, carbon-conscious policymakers and public officials and average people committed to living sustainably.

There are Earth Day events happening in every corner of the U.S. and around the world and EDN encourages you to reach out to your local environmental organizations to see what opportunities there are.

It is important to remember that while we want many people engaged in Earth Day events, there are small actions that you and the young people in your life can take every day to help ensure a sustainable world.

  1. Start a vegetable garden: kids will learn how plants grow (and that vegetables don’t come from the grocery store) and your food will have traveled zero miles to reach your plate.
  2. Unplug electronics when you’re not using them: many electronics pull energy even when they are powered down.
  3. Earth Day is a good time to make a commitment to learning more about the environment and how you can help to protect it. Borrow some library books and read up on an issue such as pollution, endangered species, water shortages, recycling and climate change. Or, learn about a region you’ve never considered before, like the Arctic, the deserts, or the rain forests. Think about the issues that concern you the most and if you haven’t done so already, join a local group that undertakes activities to help protect the environment in your area.
  4. Buy as little as possible and avoid items that come in lots of packaging. Support local growers and producers of food and products – these don’t have to travel as far and so reduce greenhouse gas emissions. Take your drink container with you, and don’t use any disposable plates or cutlery. Recycle all the things you do use for the day or find other uses for things that you no longer use. Carry a cloth bag for carrying things in and recycle your plastic bags.
  5. Many of us take up a lot of natural resources with stuff we don’t really need, want or use. Ironically, there’s a still lot of people who don’t have basic necessities. Plus, a lot of your unwanted clutter can be used by local charities to resell for much-needed cash.
  6. Rid litter from our roadways. Many groups use the weekend of Earth Day to clear roadways, highways and neighborhood streets of litter that has accumulated since the last clean-up day. Many companies donate gloves and bags for clean-up groups and communities organize bag pick ups. Once the group has collected the trash and placed the recycled bags along the road, ask the public works department to pick the bags up. It’s a wonderful community project. Great for scout troops or rotary clubs.
  7. Try making up a simple vinegar-and-water counter cleaner or swap out your bleach cleaner for a less-toxic green-based one. You don’t necessarily have to give up your heavy-duty cleaners–just try using them when you really need to disinfect, rather than simply clean.
  8. Get your children involved. By giving their old toys and games to other children who could make use of them, older children learn two lessons: One is about giving to others and the second is about reusing and recycling instead of throwing things away.

Cook A Special Earth Day Meal.

Plan a menu that uses locally produced foods, is healthy and has minimal impact on the environment. Favor vegetable and bean products, as these use less resources to grow than mass-farmed meat. If you still would like meat, look for locally produced, grass fed, organic meat or wild caught, sustainable fish. Try and have organic food completely. Decorate the table with recycled decorations made by you and your friends.

Tuscan Kale and White Bean Soup

Ingredients:

  • 2 tablespoons extra-virgin olive oil
  • 1 cup diced yellow onion
  • 4 large garlic cloves, roughly chopped
  • 1 (32 ounce) box low-sodium vegetable broth
  • 4 cups packed chopped kale
  • 1 (14.5 ounce) can Italian-style diced tomatoes
  • 1 (14.5 ounce) can no-salt-added cannellini beans, drained and rinsed
  • 2 large carrots, peeled and sliced
  • 1/2 teaspoon dried oregano
  • Grated Pecorino Romano cheese.

Directions:

In a large saucepan, heat olive oil over medium heat. Add onion and cook 3 minutes. Add garlic and cook 2 minutes longer. Add broth, kale, tomatoes, carrots and cover. Cook 5 minutes or until kale is tender. Add beans and oregano and heat thoroughly. Serve with cheese.

Mediterranean Grass-Fed Ground Beef Kebabs

Ingredients:

  • 1 1/4 pounds ground grass-fed beef
  • 1/4 cup grated white onion
  • 3 tablespoons finely chopped parsley
  • 2 teaspoons paprika
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 teaspoon extra-virgin olive oil

Directions:

Prepare a gas or charcoal grill for medium-high heat cooking.

In a large bowl, combine beef, onion, parsley, spices, salt and pepper. Using your hands or a large spoon, gently mix the ingredients together until just combined—do not overwork.

Have ready 4 long metal skewers; form the beef mixture into 8 short sausage shapes and thread 2 onto each skewer. Brush with oil and grill, turning frequently, until browned and just cooked through, about 5 minutes.

Serve skewers with Tabbouleh.

Tabbouleh

Ingredients:

  • 1 cup bulgur wheat, cooked according to package directions
  • 1 cup finely chopped flat-leaf parsley
  • 5 green onions, finely chopped
  • 2 cups small grape tomatoes, halved
  • 1 cucumber, peeled and seeded, thinly sliced
  • 1 lemon, juiced
  • 1/3 cup extra virgin olive oil
  • Sea salt, pepper and crushed red pepper to taste

Directions:

Combine all ingredients together in a large serving bowl. Taste and adjust seasoning with salt, pepper and lemon juice. Serve room temperature or chilled.

Strawberry Pie

Ingredients:

  • 8 ounces Italian amaretti cookies or graham crackers
  • 1/4 cup butter or vegan non-hydrogenated margarine, melted
  • 2 pounds strawberries, hulled and halved, divided
  • 1/2 cup sugar
  • 1/2 cup water
  • 1/4 cup cornstarch
  • Ice cream (optional)

Directions:

Pulse cookies in a food processor until finely ground. (You should have about 1 3/4 cups crumbs.) Add butter and pulse again until completely blended. Transfer to a 9-inch pie pan and press evenly into the bottom and sides. Chill in refrigerator or freezer while preparing filling.

Put half of the strawberries into a food processor and pulse until finely chopped and juicy; transfer to a medium pot. Add sugar, water and cornstarch and whisk to combine. Bring to a boil over medium heat and boil, stirring often, until very thick and glossy, 4 to 5 minutes. Transfer to a large bowl and set aside to cool, stirring occasionally, until lukewarm, about 20 minutes.

Fill crust with remaining strawberries, pour strawberry mixture over the top and smooth out to ensure it fills in the space between berries. Chill until set, 1 to 2 hours. Cut into slices, top with a spoonful of ice cream, if desired and serve.

 



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