recipes
See Below for Recipe Table of Contents
For families crunched for time and struggling with picky eaters, today’s diet shift we know we should make for health and our planet is hard to do and hard to stick with. Meant to support, motivate, and offer practical tips, I give you up-to-date healthy recipes that will satisfy meat-eaters, ethnic food lovers and take-out junkies alike.
Rare is a realistic focus on transition, targeting the average family struggling to solve dinner. I found my friends confused by the din of no meat, no gluten, no sugar, no carbs…none of these diets sustainable, when what they really needed was intuitive knowledge to help guide more impactful choices. For all considering how to eat better- those welcoming new babies, raising children, encountering midlife, aging successfully, or grappling with a new chronic disease diagnosis-I share recipes intended to motivate home cooking with ideas to inspire more fish, vegetables, and fruit in your rotation.
In Food KnowHow, I offer insights based on nutrition science and answers to questions foremost in mind . Read about how to unlearn a taste for salt, manage teens and resistant eaters. strategies to curb cravings, and seven science-backed first steps on a path to better eating. Much more is available here.
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Snacks: Everyday and cocktail hour
DINNER INSPIRATION
Fish
PLANT-FORWARD
LIGHT MEALS, SOUPS, AND STARTERS
PASTAS
vegetables to explore
Whole Grains, Beans, and Lentils
lower sugar desserts
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The recipes here are written for lower sodium using spices and strategies to promote flavor; see also Food KnowHow
Snacks: Everyday and cocktail hour
piemontese tuna stuffed peppers
Santorini 'fava' yellow split pea Dip
cauliflower parmesan latkes
DINNER INSPIRATION
easy halibut with chard and blistered tomatoes
Portuguese Garlic Shrimp with Kale
Grilled branzino with garlic and fresh rosemary
Fish Tacos with Chipotle Crema
Fusilli with Cold Flaked Salmon, Tomatoes, Basil and Lemon Oil
take out style shrimp with lobster-sauce
fish chraime (simmered in spicy tomato sauce)
Thai Red Curry Vegetables and chicken
better barbecue chicken on the grill
UMAMI-rich Miso grill Glaze for chicken, fish or vegetables
Roasted Chicken with Onions, Whole Garlic, and Carrots
Chicken Kathi rolls - An indian twist for burrito lovers
Chicken stewed with tomatoes, aromatic spices and vinegar
Kerala Chicken and Vegetable Curry
Persian sweet and sour layered lamb and rice casserole with beets, greens, and onions
Roasted Vegetable Enchiladas with Salsa Verde
MUSHROOM MA PO TOFU WITH GOchUjANG
vegan Kathi Roll with mango pickle
Stuffed Matzoh Brie with Broccoli, Garlic, and Parmesan
Eggplant, Roasted Red Pepper, basil and fontina on sourdough
Eggplant Rollatini with Spinach and Ricotta (Involtini di melanzane e spinace)
Eggplant, Spinach, and Tomato Towers with Red Pepper Marinara
Lamb Stew Simmered with Chocolate Stout
LIGHT MEALS, SOUPS, AND STARTERS
Roasted Beets with Labne and Pistachios
Fennel, Orange, Onion, Cucumber and Olive Salad
Pumpkin (or winter squash) Agrodolce
Leek and Onion Bread Pudding with Savory Fall Greens
leek and swiss chard keftes de prasa
Old World Sweet and Sour Cabbage Soup
eggplant and scallion kuku omelet with pomegranate and yogurt
Iraqi-Kurdish Vegetable Soup with Stuffed Meatball (Kubeh)
PASTAS
nonna's creamy (no cream) broccoli pasta
Toasted Kasha with Garlicky Mushrooms and Farfalle
Couscous with Spinach, Tomatoes, Herbs, and White Wine
vegetables to explore
SPAGHETTI SQUASH WITH GARLIC, OLIVE OIL, AND CRUMBS
Melty, Creamy Tahini and Garlic Cauliflower
radicchio roasted with aged balsamic vinegar
Red Russian Kale and Baby Bella Mushrooms
My Sister-in-Law’s Lemony Herb Roasted Carrots
Whole Grains, Beans, and Lentils
Santorini 'fava' yellow split pea Dip
Greek Gigantes (Stewed Beans in Herbs and Tomato)
French Puy Lentils With Mushrooms and Fried Egg
LEEK, APPLE, AND MUSHROOM BARLEY baked risotto
lower sugar desserts
honey and oats cake with apple butter
craveable apple butter-no added-sugar
Arroz con Leche with Citrus Peel (Rice Pudding)
Little Meyer Lemon olive oil cakes
Rye Blueberry Dark Chocolate Muffins (Lower Sugar)
Spiced Carrot Muffins with Cardamom and Ginger (Lower sugar
rustic Ricotta cheesecake with pear and lemon (roman cassola)
Chili Lime Fruit Salad in Coconut Water
Greek Yogurt with Strawberries Poached in Red Wine
honey-kissed grilled pineapple
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Corn and Cod Chowder
Rather than a chowder rich with cream, my recipe utilizes almond milk (or oat milk) enriched with cream to add luxury.
1-1.5 pound cod filets
2 tablespoon butter
1/2 onion, finely diced
3 Yukon gold potatoes
2 carrots, 1/4 inch diced
2 stalks of celery, 1/4 inch diced
1/2 bulb fennel, 1/4 inch diced
1 leek, sliced thin
5 garlic cloves, minced
3 cups almond milk
3/4 cup heavy cream
2 cups white wine
1/2 teaspoon coriander
1/2 teaspoon smoked paprika
10 ounces corn kernels
8 ounces string beans, slivered and halved
1 bay leaf
6 whole peppercorns
1 teaspoon dried thyme
4 tarragon sprigs, finely minced
1/2 lemon, cut in half
1 teaspoon salt
Cut the potatoes into large chunks, toss in olive oil, and roast in the oven 25 minutes.
Set a saucepan over a medium flame. Heat 1 tablespoon olive oil and saute onion for 8 minutes until translucent. Add lemon quarters, salt, diced carrots, fennel, leeks, and celery and saute to caramelize lightly.
After 6-7 minutes, add the butter, and garlic and continue to cook until aromatic 45 seconds. Add the almond milk, corn, wine, bay leaf, peppercorns, coriander, thyme, smoked paprika, salt, and tarragon. Add the cream and stir to blend spices well.
Bring to a simmer and lay the cod filets in the pan, taking care to submerge them beneath the liquid. Simmer for 10 minutes and stir occasionally allowing the cod to break apart into large chunks. Add the string beans and allow to simmer until tender and vibrant green, another 4-5 minutes. To serve, lay the potatoes in shallow serving bowls and ladle fish chowder over them. Season to taste and serve warm.
better barbecue
chicken on the grill
Pass up store bought barbecue sauces loaded with salt, sugar, and additives. Instead try a marinade of garlic, turmeric, oregano, and apple cider vinegar. Addictive!
Serves 4
8-10 bone-in chicken thighs and breasts
1/2 cup apple cider vinegar
2 tsp turmeric
2 tsp oregano
6 cloves garlic, minced or
2 tsp garlic powder
1 teaspoon fresh ground black pepper
1/4 teaspon salt
1/2 bunch cilantro, chopped (optional)
In a large bowl, combine the vinegar, turmeric, garlic, oregano, bay leaves and brown sugar. Add the chicken and toss to coat. Cover the bowl and place it in the refrigerator for at least one hour. Add the cilantro and toss.
Grill 6-8 minutes each then flip each piece. Heat over a moderate flame until tender and juices run clear. Check the internal temperature reaches 165 degrees F to reduce the risk of foodborne illness.
Lake Tung Ting Shrimp
A delicious reason to use the vegetables in your fridge! White pepper is the secret behind the sauce.
1 pound large shrimp, deveined and shelled i (16 /25 to the pound)
2 inch segment ginger, minced
1/2 teaspoon white pepper
2 teaspoons Chinese cooking wine, mirin, or dry sherry
1 cup chicken broth or white wine
2 eggs
2 Tbsp neutral oil like canola
1 tsp sesame oil
Prepare any selection 3-4 cups of vegetables including:
zucchini, sliced thin
2 celery stalks, sliced diagonally, 1/2 inch
2-3 carrots, sliced thin
8-10 white button mushrooms, halved
2 cups broccoli florets
2-4 baby bok choi, quartered
1/2 cup sliced water chestnuts
1 cup baby corn
Marinate the shrimp for 15 minutes in
1/2 egg white beaten with
2 teaspoons Chinese cooking wine, mirin, or dry sherry
Mix 1 tablespoon cornstarch with 1 tablespoon
water to create a slurry and set aside
Separate 2 egg whites and set aside
For the sauce
2 inch segment ginger, minced
3 garlic loves, minced
1 cup chicken broth or white wine
2-4 scallions, cut diagonally into 1/2-inch pieces
1/2 teaspoon white pepper
2 teaspoons Chinese cooking wine, mirin, or dry sherry
1 teaspoon sesame oil
Heat 1 Tbsp of canola oil in a wok or deep skillet. When the oil begins to sizzle, beginning with the denser vegetables like carrots, celery, bok choi stems, broccoli, stir fry the vegetables. Add the mushrooms, zucchini, baby corn, water chestnuts and last the bok choi leaves to wilt. Work in batches to control cooking time, removing vegetables to a clean dish when done. They should retain their vibrant color and be crisp tender.
Next, add an additional 1 Tbsp of canola oil to the pan and sauté the shrimp, 3-4 minutes on each side until pink and no longer translucent. Remove from the pan.
.
To make the sauce, combine the broth, white pepper, Chinese cooking wine, and sesame oil stir to dissolve.
Add canola oil to the wok or skillet and heat. Sauté the ginger and garlic 45 seconds until fragrant. Add the scallions and then the sauce. Create a clearing in the center of the pan and add the cornstarch slurry stirring constantly 15-30 seconds until the sauce thickens. Working quickly, next drizzle in the egg white and stir. When the whites turn opaque and puff up, add the vegetables, folding them into the sauce. Add the shrimp and warm through. Serve with rice 4 to 6 .
Roasted Beets with Labne and Pistachios
Labne, a Middle Eastern strained yogurt, can be purchased in most markets or made by straining Greek yogurt in cheesecloth.
1 bunch red beets, tops trimmed, approximately 3-4 large beets 0r 6-8 medium
3/4 cup shelled pistachio
6 ounces labne
3 tablespoons extra-virgin olive oil
Preheat oven to 400 degrees.
Trim the bottom root off each beet. Do not attempt to peel beet as you prepare them. Wrap each beet individually in a well-sealed foil packet. Place on a foil-lined baking sheet as the beets tend to omit a staining liquid.
Roast for 45-55 minutes. Test each beet for tenderness by ensuring the tines of a fork will readily pierce each. Remove from heat and let cool to room temperature.
Open the packets and peel the beets. You may wish to protect your hands from staining by using a plastic bag or food-safe glove. Quarter the beets and cut each quarter again half.
Using a sharp knife, medium chop the pistachios. Alternatively, place them in a sealed sandwhich bag and crush with a meat tenderizer taking care not to pulverize them to a paste.
Plate the beets in a single layer on a platter. Follow with several tablespoon-size dollops of labne evenly over the beets. Drizzle good quality olive oil evenly among the beets.
Dress with the chopped pistachios and serve.
Mixed Grains (zakkokumai )
Barley, millet, and quinoa are high in prebiotic fiber, iron, and micronutrients, and can contain twice the protein of white rice. Mixed grains, zakkokumai, combinations of brown rice, seeds, and whole grains, can be addedto white rice as their similar cooking times allow for one-step ease of preparation stovetop or in the rice cooker. The high fiber and nutritional profile of mixed grains improve the blood sugar effects and value of rice preparations.
Zakkokumai mix
Blend and store in an airtight container.
1 cup medium grain brown rice
1/2 cup quinoa, red or mixed
1/2 cup pearl barley
1 cup millet
2 tablespoons sesame seeds
Prepare
11/4 cups white rice
1/4 cup zakkokumai mix
Rinse the white rice and remove any debris. Bring 2 cups of water to a boil, add the rice and zakkokumei mix and blend. Reduce the heat and cover. Simmer on low 20 minutes. Remove the pot from heat and allow to rest, covered, an additional 10-20 minutes.
Fish Tacos with Chipotle Crema
1 lb. white-fleshed fish like cod, hake, or fluke
6-8 corn tortillas
3 1/2 cups red or green cabbage, sliced
1 carrot, peeled
1 clove garlic, minced
1 tablespoon lime juice
1/4 teaspoon black pepper
Cilantro garnish
Chipotle Crema
3/4 cup cilantro, coarsely chopped
1 1/2 tablespoons lime juice, freshly squeezed
1 5-6 ounce container plain Greek yogurt or 3/4 cup mayo
1 teaspoon chipotle powder
1/8 teaspoon kosher salt
Preheat the oven to 425 degrees.
Mix the ingredients for the chipotle-lime crema together in a small bowl and allow to rest while preparing the tortillas.
Toss the cabbage with the lime juice, black pepper, and garlic and set aside.
Using a vegetable peeler, shred long paper thin strips of carrot into a small dish.
Rinse the fish filets and pat dry. Place in an oven-proof dish, season with salt and pepper. Place in the oven. After 8 minutes, begin checking every 4-5 minutes until the filets are cooked through and no longer translucent. Remove at once from the oven.
Reduce the oven temperature to 350 degrees.
Brush the corn tortillas with a little olive oil and warm in the oven to soften.
To serve, pile each tortilla with 2 ounces of fish, cabbage slaw, and carrots. Drizzle 1-11/2 tablespoons of chipotle- lime crema on top and fold the tortilla into a taco. Serve with Cumin-scented Black Beans.
nonna's creamy (no cream) broccoli pasta
Italian Nonna’s classically braise vegetables like broccoli and cauliflower in olive oil with garlic until so tender they collapse into a creamy, luscious sauce that can go head to head with any al Fredo. Beautiful simply on its own, the pasta dish also does well with the addition of cherry tomato halves or roasted summer squash and zucchini.
1 pound casarecce or shaped pasta
1 head broccoli, cut into florets and copped upper stem
4 tablespoons olive oil
2 cloves garlic, minced
1/2 teaspoon peperoncino or red chile flakes, to taste
1/2 cup freshly grated Parmesan cheese
1/2 teaspoon salt
1/4 teaspoon black pepper, fresh ground
Rinse and dry the broccoli and trim the fibrous lower stem. Grate the broccoli in a food processor or by hand including the upper stem.
In a saucepan, heat the olive oil over moderate heat and sauté the minced garlic 45 seconds until aromatic. Add the grated broccoli and stir to coat. Add the Chile flakes, salt, and pepper. Continue cooking, covered, over low to moderate heat, stirring occasionally, 15-18 minutes until the broccoli is soft and creamy. Use the back of a spoon or potato masher to break down the broccoli bits as they soften. The broccoli will become creamy but remain slightly granular in consistency. You may need to add 2-3 tablespoons of water as the broccoli cooks to form a creamy paste and prevent scorching.
While the broccoli is cooking, bring a large pot of water to a boil. Add the pasta and cook until al dente or firm to the bite. Drain the pasta, retaining a 2-3 cups of pasta water.
In a skillet, heat the broccoli sauce over moderate to high heat and add 1/2 cup pasta water. Add the parmesan, and fold in quickly over moderately high heat, stirring continuously to avoid clumping. The parmesan will blend with the broccoli and pasta water to form a luscious creamy sauce.Add pasta water in 1/4 cup increments until dense and creamy. Fold in pasta and toss to coat, warming 1-2 minutes. Serve in wide-rimmed bowl.
radicchio
roasted with aged balsamic vinegar
Radicchio heads can be halved and tossed in olive oil. Roast them in the oven or grill them.
Minutes before doneness, drizzle the leaves with aged balsamic vinegar, a perfect counterpoint to their unique flavor.
Pumpkin Agrodolce
In this classic Sicilian dish, a sweet and sour glaze add brightness to pumpkin or winter squash varieties
1 1/2 lbs pumpkin, butternut, kabocha, or delicata squash
1/4 cup + 1 Tbsp apple cider vinegar
2 Tbsp honey
1 tsp black pepper
1 garlic clove, smashed
1/2 tsp crushed chili flake
2 Tbsp olive oil
Mint, garnish
Peel and slice the pumpkin, removing any seeds, into inch thick half-moon shapes. Heat 2 Tbsp of olive oil in a skillet and add the garlic clove. Allow to cook 45 seconds until aromatic before laying in the pumpkin slices. Cook 6-7 inutes each sice until the flesh is fork tender but firm. Alternatively, the pumpkin can be rubbed with the garlic clove and oil then roasted on a sheet pan in the oven at 400 degrees or grilled.
In a saucepan, simmer the apple cider vinegar,
honey, black pepper, and crushed chili flake
until slightly thickened. 7-8 min. Pour over the pumpkin and warm 2-3 minutes. Serve garnished with fresh mint as traditional at room temperature as a mezze or side dish.
Thai Red Curry Vegetables and chicken
One strategy I use to keep the family satisfied is to focus a dish on a variety of colorful vegetables using poultry or meat as a complement.
2 carrots, sliced in thin circles
1/2 yellow squash or zucchini, sliced in thin circles
1-2 red, yellow, and orange bell peppers, deseeded and core removed, sliced thin
1/2 1 crown broccoli, separated into small florets
1/2 bunch cilantro, leaves and upper stems coarsely chopped
1/4 wedge red cabbage, core removed, sliced into thin strips
1/4 head kale, stems removed, coarsely chopped
2 boneless, skinless chicken breasts, sliced in strips for stir-fry
1 13.5 ounce can unsweetened coconut milk
3 Tbsp red curry paste
3 cloves garlic, minced
3 scallions, white and lower green parts sliced thin
1 Tbsp fish sauce
2 tsp brown sugar, optional
1/4 cup fresh Thai basil, optional
Heat 2 Tbsp of olive oil in a deep-rimmed skillet and Stir fry the chicken until its no longer translucent and loses its pink center. Remove to a clean plate.
Add more canola oil if needed and heat over a medium flame. Add the garlic, and allow to cook 45 seconds until aromatic taking care not to brown. Add the coconut milk and bring to a simmer over medium heat. Stir in the curry paste, fish sauce, and sugar, if using. Starting with the firmest vegetables, add the squash, carrots, and broccoli. Simmer 5-6 minutes until the vegetables are beginning to soften. Add the bell pepper, cabbage, scallions and cilantro. Finally, lay in the kale to wilt along with the chicken. Continue to simmer an additional 5-6 minutes ensuring the chicken is fully cooked and the vegetables crisp tender when pierced with a fork. The broccoli and greens should remain vibrant in color; don't overcook. Serve with rice.
smoky braised greens
Lapsang souchong is a Chinese black tea made by smoking the leaves over pine boughs. It imparts a complex smoky flavor to greens like collards or kale.
1 lapsang souchong tea bag
1/4 cup water boiling water
1 head collard greens or kale, torn
Steep the teabag in the boiling water 3-4 minutes. Heat 1 Tbsp of olive oil in a skillet and add the greens. Sauté 1 minute. Add the tea and continue to sauté until the liquid fully evaporates. Season to taste.
Lamb Stew Simmered with Chocolate Stout
Moderate red meat intake, but make it spectacular! This luscious stew will warm a chilly night served with crusty sourdough or polenta.
Lamb Stew Simmered with Chocolate Stout
2 tablespoon olive oil more if needed
2½ lb lamb stew meat, cut into 1½ – 2 inch cubes
3 cloves garlic, minced
2 cups onion, roughly chopped
6-8 carrots, peeled and cut into big chunks
1 cup celery, roughly cut
2 tablespoon all-purpose flour
8 oz Chocolate or Original stout
2 plum tomato, chopped and seeded
2 tablespoons parsley, chopped
3 cups vegetable or chicken stock
4 sprigs thyme
2 tsp balsamic vinegar
1/2 teaspoon fine sea salt
½ teaspoon black pepper
Heat 2 Tbsp. oil in a Dutch oven over medium heat. Pat the stew meat dry with a paper towel. When the oil is heated, add the lamb without crowding and brown each pieces well on all sides. Work in batches, if necesssary. Remove and place on a plate to set aside.
Lower the heat to medium. Add the garlic, onions and cook for 5-6 minutes until the onions become translucent. Add the carrots and celery and continue to cook for 3-5 minutes.
Add 2 Tbsp. flour to the pan and stir to coat vegetables. Allow the mixture to cook for 4-5 minutes until the flour begins to turn golden. Add the stout and stock to deglaze the pan, scraping the bits into the liquid. Add the tomatoes. Return the browned lamb to the Dutch oven. Add the thyme, parsley, salt, and black pepper. Stir to distribute well. The lamb should be covered in the liquid.
Cover the casserole and simmer over low to medium heat 2 hours. Remove the lid and continue to simmer for an additional 45 minutes to 1 hour to thicken the liquid to a stew consistency. Taste to correct seasoning and stir in balsamic vinegar to add brightness.
Greek Gigantes (Stewed Beans in Herbs and Tomato)
These tomatoe-y, herbaceous beans work well with butter beans, royal coronas, or any large, flat bean. Substitute navy beans or cannellini. Use fresh dill or dried herbs or combine them all!
2 (15-ounce) can butter beans, drained and rinsed (or any white bean)
1 medium yellow onion, roughly chopped
1 carrot, peeled and roughly chopped
4 large garlic cloves, minced
1 (15-ounce) can crushed tomatoes
1/3 cup water
1/2 bunch flat-leaf parsley, chopped w upper stems
1/4 cup chopped dill or
½ Tablespoon fresh thyme leaves or 1 tsp dried
+¾ teaspoon dried oregano
½ teaspoon red chili flakes
¼ teaspoon ground black pepper
⅛ teaspoon ground cinnamon
1 bay leaf
2 Tbsp olive oil
Crumbled goat milk feta or chevre to serve
Preheat oven the oven to 375°F.
In a Dutch oven, heat the olive oil until begins to ripple over medium heat. Sauté the onion until the edges begin to brown. Add the carrot and continue cooking over medium heat until the onion turns a deep golden color. Lower the heat and add 2 Tbsp olive oil and the garlic. Sauté 45 secons until aromatic taking care not to brown.
Add the tomatoes, herbs, bay leaf, black pepper, red chili flake, salt, and cinnamon. Stir to distribute well. Add the beans and fold into the sauce. Cook for 5 minutes over high heat until begins to bubble. Cover the casserole and transfer to the oven. Bake on a center shelf for 15 minutes. Remove the lid and heat an additional 10-15 minutes to allow the sauce to slightly thicken and the beans to brown. Serve with a garnish of crumbled feta and parsley.
Chicken Kathi rolls - An indian twist for burrito lovers chicken burrito turmeric
easy chicken dinner easymeal
Easy to make, this quick twist on a burrito, a simplified take on Southeast Asian street food, is great for a weeknight family dinner. Garnish with mint or cilantro and the very simple flash pickle adds brightness.
Chicken Kathi Rolls
6 flour tortillas
2 boneless, skinless chicken breasts
4 orange, yellow, and red bell peppers, cored, seeded, and sliced thin strips
1 medium red onion, thinly sliced
1 teaspoon garlic, minced or 1/2 teaspoon garlic powder
1/2 teaspoon ground ginger
1/2 teaspoon red chili powder or flake
1/2 teaspoon ground cumin
1/4 teaspoon ground turmeric
1/4 teaspoon salt
1/2 tsp black pepper
Canola oil
Make a spice blend of 1/4 tsp turmeric, cumin, 1/8 tsp salt (a pinch), black pepper, garlic, ginger, and 1/4 teaspoon chili.
Slice the chicken breast into thin strips similar to stirfry. Add the chicken to a sealable plastic bag or non-reactive dish. Add the spices to the bag, seal, and massage into the chicken to distribute and coat evenly. Allow to marinate for 20 minutes to an hour in the refrigerator.
In a large skillet, heat 1 Tbsp oil over medium-high heat. Sauté the chicken, stirring occasionally, until the chicken is no longer translucent and begins to brown. Cook thoroughly and check for doneness. Set aside on clean plate.
Heat an additional Tbsp of oil in the skillet over medium heat. Once the oil begins to ripple, add the peppers, onion. cumin, 1/4 tsp turmeric, 1/4 tsp chili, 1/8 tsp salt and sauté 10-12. minutes. Return th chicken to the pan and allow to warm through.
Warm the tortillas 3-4 minutes in a 350 degree oven or skillet. Fill each with 3-4 tablespoons of chicken and peppers. Garnish, if you like, with fresh cilantro or mint leaves and flash pickled vegetables for brightness. Roll into a burrito-like sandwich.
Flash Pickled Vegetables
Use any or a mixture
1/2 red onion, sliced thin
6 red radishes, sliced thin
2 carrots, sliced thin round
2 Armenian cucumbers, sliced thin
1/4 cup apple cider or white vinegar,
1 teaspoon sugar
To Flash Pickle Vegetables,
Add 1/4 cup vinegar, 1/4 cup water, and 1 teaspoon sugar to a saucepan and heat over a medium flame. When the liquid begins to boil, turn down the heat to low and add the vegetables. Use enough liquid to cover the vegetables adding vinegar and water in ratio. Simmer 10 minutes, cool, and store in a non-reactive airtight dish in the refrigerator. They can be stored 4-5 days covered in liquid.
Cauliflower Parmesan Latkes
1 head cauliflower, broken into florets
2 eggs, beaten
2 tablespoons shallots or yellow onion, minced fine
1/2 teaspoon baking powder
1/2 cup white or whole wheat flour
1/2 teaspoon sea salt
1/2 teaspoon black pepper
2 tablespoons quality parmesan cheese, grated
2 tablespoons canola or safflower oil oil
Insert a grater blade in a food processor and process the cauliflower into rice.
Place in anon-reactive dish and microwave the cauliflower on high for 8 minutes until tender. Alternatively, roast in a 425 degree oven for 25-35 minutes.
Place the softened cauliflower tin a fine colander or sieve, extracting much liquid as possible blotting with clen kitchen or paper towels to squeeze out liquid as necessary. This is a critical step.
Beat the eggs and add to a mixing bowl. Blend in the shallots, salt, and black pepper to combine well. Add the cauliflower, folding into the liquid.
Sift together the flour and baking powder. Add the flour mixture and continue to fold to distribute without overmixing. Gently fold in the grated parmesan.
Heat 2 tablespoons of can oil over a medium flame. When the oil spatters on contact with a drop of water, drop 2 tablespoons of batter in the pan and cook 3-4 minutes per side. If needed, adjust the batter consistency with additional flour if thin or more beaten egg. Working in batches, fry the cauliflower fritters well-spaced until the surface crusts and browns.
Spinach Keftes
2 tablespoons olive oil
12 ounces spinach, destemmed, and chopped well
1 medium onion, fine mince
2 cloves garlic, minced
4 large eggs
2/3 cup panko (or matzo meal)
1/8 teaspoon ground cumin
1/8 teaspoon nutmeg
1/8 teaspoon cinnamon
1/4 teaspoon chili flakes
1/2 teaspoon salt
vegetable oil for shallow frying
Rinse and dry the spinach, patting dry with clean kitchen towels to remove the moisture.Heat the olive oil over medium heat in a wide skillet. Sauté the onion until it turns golden in ccolor and lower the heat. Add the garlic, sautéing for 45 seconds until aromatic. Add the spinach, spices, salt, and pepper, stirring to evenly coat the spinach. Remove to a bowl. Beat the eggs and add with the panko folding into the spinach mixture to distribute well. The mixture should have some body; fry a test fritter and add more panko if necessary.
Heat oil in until rippling is evident. Drop the keftes in 2-3 inch rounds, well-spaced. Fry on each side 3-5 minutes depending on thickness until crusted and set. Serve alone or with tomato sauce simmered with a 1/2 teaspoon of ground cumin.
Persian eggplant and scallion Kuku (omelet) with pomegranate seeds and yogurt
2 eggplant, skin on, and cut in half
1 medium onion, coarsely chopped
1/2 bunch dill, chopped
6 large eggs
2 clove garlic, mined
4 scallions, white and lower green parts, sliced into rounds
1 teaspoon ground turmeric
1/4 teaspoon ground cumin
1/2 teaspoon fine sea salt
1/2 teaspoon fresh ground pepper
1/2 teaspoon baking powder
1 cup Greek 5% yogurt
1 pomegranate
Preheat the oven to 400 degrees F. Toss the eggplant in 1 tablespoon of oil and spread on a sheet tray. Roast in the oven, turning the eggplant midway, until softened and the edges begin to brown, 20-30 minutes. Remove from heat and allow to cool. Reduce the oven temperature to 375 degrees F. Using ta large spoon, scoop the flesh of each half into a bowl and mash with the back of the spoon breaking up the flesh. Chop larger chunks into bite-size pieces with a knife if necessary.
Fill a bowl with water. Cut the pomegrantae in half, immerse in the water. Using your fingers, separate the aril seeds from the pulp. Drain, discard the pulp and set the seeds aside. Stir the garlic into the yogurt and refrigerate.
Heat 2 tablespoons of olive oil in a skillet. Sauté the onions until a deep golden caramel color. While the onions are frying, beat the eggs in a medium bowl. Add the turmeric, baking powder, cumin, salt, and pepper and blend. Fold in the eggplant chunks, dill, scallion, and caramelized onions.
Grease a 9 inch pie dish or a springform pan set on a foi-lined tray with 1 tablespoon of olive oil. Pour in the egg mixture. Bake on a center shelf in the oven for 25-30 minutes until set and the top turns a golden hue. Use a knife to loosen the edges when cool. Invert on a plate and cut into wedges. Serve with a dollop of yogurt sprinkled with pomegranate seeds.
Zucchini fritters with dill
3-4 zucchini, grated
3 scallions, white and tender green part, chopped
1/3 cup fresh dill, chopped
1/2 cup shredded mozzarella
4 cloves garlic, minced
½ cups plus 2 Tbsp white or whole wheat flour
1 tsp ground coriander
½ tsp sweet paprika
4 eggs, beaten
1/2 tsp black pepper
1/2 tsp salt
Canola or sunflower oil, for frying
In a food processor, grate the zucchini. You should have roughly 3 1/2-4 cups. Discard any liquid and drain in a colander, using paper towels to squeeze out moisture.
Transfer back to the processor bowl and add the beaten eggs, coriander, and paprika, flour, scallions, garlic, dill, salt, and black pepper and pulse 6 or 7 times to mix well without over processinng. You may wish to transfer to a bowl and fold in the mozzarella.
Heat 3 tablespoons of oil in a skillet. Working in batches, fry latkes 2-3 Tablespoons flattened with the back of a spoon well-spaced. Flip after 4-5 minutes and heat an additional 1-2 minutes. Lightly press each fritter down with the back of a spoon, flattening it slightly. Cook, turning once, until the fritters are golden and crisp on both sides, 5–6 minutes total.
Transfer to a baking rack or sheet tray to cool.
Cheese latkes were the likely predecessor of the potato version, eaten by Jews in Rome. A creamy ricotta cheesecake known as a cassola served at Hanukkah was so beloved it has become adopted by Romans as a Christmas torte. The addition of pear and lemon zest, though not traditional, allows for reduction in sugar. The batter alone fries up as a fine ricotta latke.
16 ounces whole milk ricotta cheese
2 Bosc or Bartlett pear, peeled and cored, 1/4 inch cubed
4 large eggs
½ teaspoon vanilla extract
2/3 cup sugar
zest of one lemon, pith removed, minced fine
1/8 teaspoon fine sea salt
1 Tablespoona extra-virgin olive oil
Preheat the oven to 375º F. Grease a 9 inch round springform pan with the olive oil, then dust with flour or use baking spray.
Beat the eggs with the sugar, adding a third of the amount at a time, until light in color. Add the vanilla and whisk to distribute. Next, whisk, in the ricotta, salt, and lemon zest until fluffy and well-incorporated. Gently fold in the pear.
Pour the ricotta mixture into the baking pan and shake gently to evenly distribute. Bake at 375 F for 40 minutes. The crust will brown at the edges giving it a rusticity. If desired, midway through baking, when the cheese mixture sets, score with a paring knife to create a hatched design. Allow to cool. When set, the torte should be golden ad have a creamy interior.
Little Meyer Lemon olive oil cakes
Makes 24 (7 gm sugar, 61 mg sodium each)
When Meyer Lemons are seasonally available, they provide a milder and sweeter citrus flavor than the tart conventional supermarket varieties. I like to take advantage of their flavor to reduce sugar in my baking. I’ve lso come to recognize that baking soda and baking powder are hiddden sources high in sodium which require attention (Baking powder =488 mg/tsp baking soda=1259 mg/tsp.) Swapping olive oil and oat milk for dairy reduces saturated fat and allows for a slightly denser but moister cakes that will keep several days. They have just the right hint of sweetness to have with morning coffee. But, they would be nice gussied up for guests served with fresh berries and some macarpone. They would work well with grilled peaches or pineapple as well.
3/4 cup olive oil
3 eggs
3/4 cup granulated sugar, plus 2 tbsp for sprinkling the top
3 Meyer lemons , juiced and zested, approx. 5 Tbsp juice, 1 1/2 tablespoons finely minced zest
1 teaspoon baking powder
1/4 teaspoon baking soda
1 cup all purpose flour
1 cup whole wheat flour
1 cup oat milk
1/4 teaspoon salt
Preheat oven to 350F. Grease a muffin tin with olive oil and dust lightly with flour.
Sift together the salt, baking powder, baking soda, and all-purposeand whole wheat flour. In a separate mixing bowl, whisk together the olive oil, eggs, and sugar until just combined. Don’t overmix.
Add the lemon zest and lemon juice. Whisk briefly to combine.
Add 1/3 the flour mixture and fold gently. Add 1/2 cup of milk alternating with half of the remaining flour mixture. Whisk briefly to combine. Finally, whisk in the remaining milk and flour.
Fill each muffin tin half to two-thirds full. The recipe should stretch to 18-24 muffin in a standard-sized tin. Sprinkle. The additional granulated sugar very lightly over the muffin batter and bake the tins on a mid-shelf until golden and fully set in the center 25-30 minutes.
Eat on their own or use an ice cream scoop to top with Greek yogurt or mascarpone and berries. They would work well with grilled peaches or pineapple as well.
easy halibut with chard and blistered tomatoes
I find fish oven-roasted to be the simplest of preparations. At 425-450 degrees, fish can be done in 15 minutes, faster than the amount of time for you to dial take-out.
Broil halibut or haddock, the freshest available to you, with a little olive oil and lemon, some fresh herbs if you have on hand. I like to season mine with a little black pepper and ground coriander when in a hurry. Or smash a clove or two of garlic, microwave on high 40 seconds in 2 Tbsp olive oil, allow to infuse 5 minutes, and lightly brush the oil over the flesh of the fish.
Preheat the oven to 425 degree F.
Toss 8-10 cherry tomatoes to coat in olive oil. Remove any coarse ribs from the chard, rinse well and allow the rinsewater to cling generously to the leaves. Tear the leaves into into bite size pieces.
Brush an oven-safe dish with olive oil. Lay the halibut filets skin side down. Season with black pepper, 1/4 tsp coriander, and a pinch of salt, if you like. Add the cherry tomatoes around the ish. Roast in the oven 7-8 minutes.
Squeeze a half lemon, about 1 Tbsp, over the fish. Lay the chard to wilt, leaves damp, to the pan around the fish filets. Return to the oven an additional 7-8 minutes checking every few minutes for doneness. The thickest center will lose its translucence, turning a moist, flaky white. Remove the fish from heat keeping in mind the fish will continue to cook from residual heat.
Grilled Whole Branzino Stuffed with Garlic and Fresh Rosemary
Summer grilling calls for whole branzino stuffed with garlic, olive oil, and fresh rosemary which releases a gorgeous perfume. I had this dish sitting at a sidewalk café in Rome years ago, yet the memory of the delicate flesh lingers. It was offered simply whole, deboned at the table, along with ccrisp, thinly sliced potatoes. I’d happily serve it with grilled corn and sautéd greens or grilled radicchio or with the zucchini and corn custard here. As the fish typically are small, 3-4 will likely serve 4. The preparation can also be done in a 425 degree oven.
3-4. whole branzino, heads removed if you prefer, cleaned by your provider
4 cloves of garlic, crushed
3 Tablespoons olive oil
16 sprigs rosemary
Sea salt
Fresh ground black pepper
Juice of 1/2 lemon
Peel the garlic, split each clove, and remove any inner green sprout. Crush or bruise each half to release their aroma. Add the garlic with olive oil to a smll microwavable prep bowl. Microwave on medium high to warm the olive oil about 40 seconds taking care the garlic doesn’t brown. Let the cloves rest in the warm oil for ten minutes.
Place two large square sheets of aluminum foil on a sheet tray. Brush each with olive oil lightly. Lay three whole sprigs of rosemary spaced three inches on the foil. I like to use a silicone pastry brush to brush the interior of each fish with garlic oil and then stuff an additional sprig inside each. Brush the skin of each fish with remaining oil. Squeeze lemon generously over the interior flesh.
Place two fish side by side in the center of each packet and tent the foil around the fish without sealing. Bring the sheet tray to the grill and transfer the fish packets. Grill over low to medium heat for 12-20 minutes checking frequently until the flesh is opaque and moist, but no longer translucent when cut into. Remove immediately and allow to rest five minutes. The fish will continue to cook. Remove the center skeletal bone, if remaining, and rosemary sprigs Beware small bones may frequently remain when serving.
UMAMI-rich Miso grill Glaze for chicken, fish or vegetables
Umami-rich Miso Grill Glaze
( for Chicken, Fish, and Vegetables) 250 mg sodium/2 Tablespoons
21/2 pounds bone-in chicken thighs or breasts (about 8 pieces)
2 Tablespoons olive oil
2 Tablespoons + 1 teaspoon white miso paste 1085 mg
1Tablespoon rice vinegar, unseasoned
2 teaspoons fresh garlic, minced
2 teaspoons fresh ginger, minced
2 teaspoons low sodium soy sauce 400 mg
1/4 bunch fresh cilantro, minced, upper stems and leaves (3 Tablespoons)
11/2 Tablespoons honey
2 scallions, sliced thin
Place the chicken in a low-rimmed dish.
Add the olive oil, miso, rice vinegar, ginger, garlic, soy sauce, and honey to a small bowl. Stir to combine well. Fold in the cilantro and scallions. Allow to rest 5 minutes.
Add half of the miso mixture to the chicken and coat well. Marinate for 30 minutes in the refrigerator.
Preheat the grill and clean and oil the grates. Grill the chicken skin-side down 15 minutes over medium heat. Turn each piece over and baste with the remainder of the marinade. Continue to heat over medium low heat until a thermometer inserted in the center reads 165 degrees F, about 25 minutes.
Santorini 'Fava' Yellow Split Pea Dip with Caperberries and Onions
‘Santorini Fava’ are a not actually fava beans but a variety of grass pea similar to a yellow split pea which grows under protected designation on the dreamy Greek island of Santorini. The velvety dip is popularly made with yellow split peas in Greece and served topped with plump briny, green caperberries and sweet raw or caramelized red onions. It has a distinct flavor and rich, creamy texture. Endive spears, cucumbers, and raw zucchini slives or crusty bread would be a great accompaniment. Eat it warm as an appetizer or as a side with grilled meat or fish.
16 ounces yellow split peas
1 large red onion, peeled
Juice of 1/2 lemon
1/4 of a cup olive oil, divided
1/4-1/2 tsp salt
1 bay leaf
Fresh ground black pepper or white pepper
4-5 large oil-packed caperberries or 6-7 traditional capers (optional)
Peel the onion and chop into thin rings. Reserve some raw onion, 3-4, rings chopped, to garnish the dish. Heat 2 tablespoons of olive oil in a saucepan and sauté the remaining red onion until nicely caramelized and golden brown 10-12 minutes over low heat. Remove about one third the onion from the pot and set aside.
While the onions are cooking, rinse the split peas well unti the water runs clear. Place in the saucepan with the onions and add the bay leaf to the peas. Cover with water by at least one and a half inches (about 5-6 cups.) Bring to the water to a boil over a moderate flame. Reduce heat and simmer the peas covered over low heat for 40-50 minutes until they are tender. Use a wide spoon or skimmer to skim foam every and stir every 5 minutes or so, initially. Be sure to use low heat, and you may need to top off the water to avoid water evaporation and scorching. The peas will absorb most of the water and breakdown into a thick mush.
Remove the split peas from heat when tender and add the fresh lemon juice (about 2 Tablespoons), reserved caramelized onion, salt, pepper, and two tablespoons of olive oil.
Puree peas with an immersion stick blender or in a food processor until creamy. The puree will continue to thicken as it cools.
If using brined capers, rinse to remove their saltiness and drain well.
To serve, transfer the puree to a shallow bowl. Garnish with thin fresh red onions and 6-7 capers or the caramelized onions and additional tablespoon of fruity olive oil on top.
Fennel, Orange, Onion, Cucumber and Olive Salad
Simple composed salads are a staple of Mediterranean climates. The sweetness of the oranges and anise-like flavor of fennel pair nicely with briny black olives packed with healthy plant compounds. Plan accordingly if eating low sodium…3-4 olives per serving should be just right. I also serve a variation grilling the fennel and Vidalias before serving. If so, Increase the thicckness of slices or quarter them to help retain moisture on high heat.
4 oranges, mix of cara cara and blood orange, if available2 navel
2 fennel bulbs plus 1tablespoon fennel fronds, chopped
1 firm cucumber
1/2 large sweet Vidalia onion or red onion
3 tablespoons extra-virgin olive oil
coarsely ground black pepper
11/2 tablespoons sherry vinegar
12-16 brine- or dry-cured black olives, like Kalamata, Moroccan/ French beldi, or nyon (expect 320 mg sodium/6-8 olives)
Slice off the top and bottom of the oranges, avoiding the flesh, and remove the peel remaining, taking care to remove the white pith. Use a sharp paring knife to remove any pith clinging to the fruit.
Place the oranges, one at a time, on their sides so the stem is perpendicular to the orientation of your knife. Slice each into 5-6 rounds. Reserve any residual juices from the oranges.
Rinse the fennel and cucumber well and pat dry. Remove the stalks and fronds from the fennel. Chop the fronds coarsley and set aside for later use.
Trim the coarse base of the fennel bulb and any browned outer sections. With your knife oriented along the length of the bulb, cut thin 1/4 inch slices, allowing the sections to separate. I like to remove a few strips of thick outer green skin from the cucumber leaving some dark green peel in tact. Slice into 1/8 inch rounds.
Halve the onion, place one half cut-side down, and slice razor-thin.
Mix the olive oil, sherry vinegar, and any residual orange juice until well-blended. Season with black pepper.
On a platter, lay the sliced fennel bulb, cucumber, olives, and onion and dress with vinaigrette, one tablespoon at a time, until very lightly coated. Lay out the blood orange and orange wheels. Garnish with the fennel fronds.
Kerala Chicken and Vegetable Curry (vegetarian option)
In this aromatic chicken and vegetable curry, taking the extra step to caramelize the vegetables through sheet-pan roasting in the oven before adding them to the coconut-based curry adds depths of flavor. The spices develop into a stew with enticing aromatic layers that tastes even better the next day. I often add vegetable or chicken stock to any leftover broth to serve as a warming soup. Coconut milk is high in saturated fat, so moderate how often it’s used in your meal planning. The curry also works well as a vegetarian stew omitting the chicken. In this case, chickpeas would be a nice addition.
6 servings
1 1/3 pound boneless, skinless chicken breasts, cut into 1-1/2“ chunks
1 13.5 ounce can coconut milk
1 yellow onion, coarsely chopped
1 tomato, coarsely chopped
1 3” segment ginger (about 1Tablespoon) minced
2 cloves garlic, minced
1 teaspoon red pepper flakes
2 red bell pepper
2 yellow or orange bell pepper
1 medium zucchini
1 medium yellow squash
1/2 teaspoon ground coriander
2 teaspoons turmeric
1 teaspoon curry powder
1/2 teaspoon mustard
1 teaspoon garam masala
1/2 teaspoon white pepper
1/4 teaspoon cinnamon
1/4 teaspoon cardamom
1 tablespoon + 2 teaspoon canola or neutral oil
1/2 teaspoon salt (up to 1 teaspoon if no salt restriction)
Preheat the oven to 425 degrees.
Halve the peppers and remove the stem, white pith core, and seeds. Cut each half in 6-8 thin strips. Slice the squash into 1/4” thickness rounds. Toss the vegetables with 1 tablespoon of a neutral oil and spread them on a greased sheet tray in a single layer well-spaced. You may wish to line the tray with aluminum foil and brush the the foil with 1 Tablespoon of oil for ease of clean-up. I use a silicone pastry brush for this purpose. Roast the vegetables in the oven for 25 minutes on a mid shelf until the edges of the vegetables begin to blister and brown. Remove from heat.
While the vegetables are caramelizing, mix the turmeric, chili flake, coriander, garam masala, curry, salt, cinnamon, and cardamom. Add the spices to the chicken, stir to coat, and let rest at room temperature 10 minutes.
Heat 1-2 Tablespoons of canola oil in a deep lidded pot. Add the onion and sauté over moderately low heat until translucent. Add the garlic, ginger, and tomato and stir 45 seconds until fragrant. Add the chicken and sauté over moderately high heat 5 minutes until it loses it's pinkness and is evenly coated with spice paste, onion, garlic, and ginger. The tomato should begin to break down and ooze their juices. Add 1/2 cup of water, stir to the pot and combine well. Reduce heat, cover and continue to simmer on low for 15 minutes.
Add the coconut milk, roasted peppers, zucchini, yellow squash, white pepper, and mustard stirring gently. Cover and continue to simmer an additional 20-30 minutes on low heat.
Serve over brown basmati rice or couscous
Honey-Kissed Grilled Pineapple
My heart danced a little when I first tasted the caramel sweetness of pineapple off the grill. I found it intoxicating and didn’t feel I had to search for any extra accompaniment. This is a strikingly delicious sweet ending to a summer meal. Tthe flavor is sufficiently rich and honeyed; however, perhaps frozen vanilla yogurt or mascarpone could add a little more luxury.
1 fresh, ripe pineapple
1 Tablespoon honey
Peel and core a ripe, fresh pineapple. Cut the fruit into half inch thick, whole round slices. Brush each slice very scantly with honey. I like to warm the honey in the microwave until it pours as a liquid and use a silicone pastry brush to brush the honey on each side o each slice.
Grill over moderate heat 3-4 minutes each side until golden and begins to turn deep brown to black at the edges. That’s it!
Stuffed Matzoh Brie with Broccoli, Garlic, and Parmesan
Serves 6
7 sheets matzoh
6 eggs
1 head broccoli, cut into florets and upper stem chopped
1/4 cup olive oil
3 cloves garlic, minced
1/2 teaspoon peperoncino or red chile flakes, to taste
1/3 cup freshly grated Parmesan cheese, divided
1/4 teaspoon salt
1/4 teaspoon black pepper, fresh ground
Preheat the oven to 350 degrees.
Rinse and dry the broccoli and trim the fibrous lower stem. Grate the broccoli in a food processor or by hand including the upper stem.
In a saucepan, heat the olive oil over moderate heat and sauté the minced garlic 45 seconds until aromatic. Add the grated broccoli and stir to coat.
Add the chili flakes, salt, and pepper. Continue cooking, covered, over low to moderate heat, stirring occasionally, 15-18 minutes until the broccoli is soft and creamy. Use the back of a spoon or potato masher to break down the broccoli bits as they soften. The broccoli will become creamy but remain slightly granular in consistency. Add 4-5 tablespoons of water, 2 tablesppons at a time, as the broccoli cooks to form a creamy paste and prevent scorching. With the last water addition, add half the parmesan and stir to incorporate well.
While the broccoli is cooking, moisten 7 sheets of matzoh. In a large wide dish, beat 6 eggs with 1/4 cup water. Break the matzoh into large 3-4” inch pieces and soak in the egg mixture 10-15 minutes.
Add 1 Tablespoon olive oil to a non-stick, deep-sided oven-proof skillet, Ensure the oil coats the skillet evenly, and heat over medium heat.
Add half of the egg matzoh mixture. Use a spatula to evenly distribute, similar to a pancake, and heat for 1 minute. Add the broccoli mixture in the center of the pancake and spread over the matzoh to just one half inch short of the edges.
Sprinkle the remaining parmesan over the broccoli. Add the remaining matzoh mixture and spread using the spatula to the edge of the skillet. Continue to cook over low to moderate heat until the edges begin to set and lift, approximately 7-8 minutes. Use a spatula to free the bottom edges around the perimeter to help loosen from the pan.
Place the skillet in the oven on a mid-shelf and warm until the egg mixture is cooked through and the top slighlty browned, 20 minutes. Cut into wedges and serve.
Persian Sweet and Sour Layered Lamb and Rice Casserole with Greens, Beets, and Onions
At Sephardic Rosh Hashana seders, beets are said to signify ridding us of the previous year’s obstacles. Perhaps that’s why I was drawn to a recipe relayed by an Iraqi cook to Joan Nathan in 2008 for rice-stuffed vegetables done more like a layered casserole. I took inspiration using beets and greens- a surprisingly delicious combination Nathan called “a most memorable dish,” to create this Persian Layered Sweet and Sour Lamb and Rice Casserole. Although the casserole can be done with pre-soaked rice, I used ground lamb and sturdy collard greens with brown rice cooked in my rice cooker and then assembled the ingredients to warm in the intoxicating lemon sauce. Swiss chard or kale with any beet greens would be equally nice to layer.
1 pound ground lamb
4 Tablespoons fresh mint, coarsely chopped
1½ cups long-grain brown rice
2 medium to large beets
2 yellow onions, coarsely chopped
4 cups collard greens, thick stems removed and torn into 3 inch pieces
4 cloves garlic, minced
1/2 teaspoon ground cumin
1/4 teaspoon ground coriander
1/8 teaspoon ground cardamom
2 + 1 Tablespoons olive oil
4 teaspoons sugar
Juice of 2 lemons, freshly squeezed
1/8-1/4 teaspoon salt
1/8 + 1/2 teaspoon black pepper
Set the oven to 420 degrees. Wash and trim the beets and wrap each in aluminum foil. Set on a trayand roast in the oven until fork tender, 45 minutes. Remove from the oven and set aside to cool. Peel the outer coarse skin and chop into 1/2 inch cubes.
While the beets are roasting, rinse the rice with two to three exchanges of clear running water to remove the starch. Prepare in a rice cooker or stove top.
Set a heavy-lidded Dutch oven on the stove. Add 2 Tablespoons of olive oil to the pan and heat until the oil just begins to ripple and smoke and add the onions. Sauté 12-15 minutes until golden brown and nicely caramelized. Add the ground lamb and cook, breaking up clumps with a spatula 5 minutes. Add salt, pepper cumin, cardamom, and ground coriander. Continue to sauté, stirring frequently to distribute the aromatic spices. Add 1 cup of collards and continue cooking until the greens are wilted and the meat loses its pinkness. Add one third the diced beets and sauté for another minute. Remove from heat. Layer an additional 1-2 cups of collard leaves on top of lamb mixture in the Dutch oven. .
In a medium prep bowl, mix 2-1/2 Tablespoons fresh mint, 2 Tablespoons fresh squeezed lemon juice, 1 Tablespoon olive oil, 2 teaspoons of sugar, minced garlic, ½ teaspoon fresh ground black pepper to combine well. Add the brown rice and the remaining chopped beets. Fold to distribute the sweet and sour sauce and beets through the rice.
Spoon half of rice mixture on top of the lamb and chard layers in the Dutch oven. Layer the remaining collard greens on top of the rice. Finally, add the remaining rice over the collards.
Mix 1½ cups water with 2 teaspoons sugar and 2 Tablespoons of fresh lemon juice . Pour over the layered rice evenly. Cover and place over medium heat to steam and wilt the collards. Reduce heat and simmer on low, about 25 minutes, until the collards are tender. Garnish with remaining fresh chopped mint.
Honey and Oats Cake with Apple Butter
Honey and Oats Cake with Apple Butter…Why not rely on the natural sugars in fruit to reduce added sugar? I was never one for the sickly sweet, dense honey cake of this season. Instead, I used honey and a bit of brown sugar with a base of cooked oatmeal for fiber (a good way to use up leftovers) for this lovely cake to eat with lusciously thick apple butter. Its caramel, brown butter notes provide just the right counternotes and sweetness to this moist crumb. Keeps for days in the fridge and stays nice and moist.
Honey and Oats Cake with Apple Butter
1/2 cup unsalted butter
1/4 cups light brown sugar
1/4 cup honey
2 whole eggs
2 cups cooked oatmeal
1/2 cup + 2 Tablespoons all-purpose flour
1/2 cup + 2 Tablespoons whole wheat flour
1 1/2 teaspoons baking soda 21/2 3125 mg first made with 2 1/2 teaspoons
1 teaspoon baking powder 488 mg
1 teaspoon cinnamon
1/4 teaspoon allspice
Preheat the oven to 350 F
Sift together the all-purpose and whole wheat flours, baking soda, baking powder, allspice, and cinnamon. In a medium bowl, cream the butter and sugar together. Beat the eggs lightly and stir into the butter mixture. Add the cooked oatmeal and honey and stir to combine. Add the sifted flours, baking soda, baking powder, allspice, and cinnamon to the oatmeal mixture and combine well.
Pour the mixture into greased and floured 9 inch springform cake tin.
Using a Tablespoon or large serving spoon, drop dollops of apple butter onto the batter surface from the center while moving your hand radially outward. The shape should simulate leaves, thicker at the center like a flower petal and narrowing or fish-tailing toward the perimeter. The reverse motion, narrower in the center, will result in a more flower-like motif. The apple butter can also be served along side the cake and provides a lovely note of sweetness.
Bake for 40 minutes until a clean utensil inserted in the center can be removed clean.
Craveable Apple Butter No-Added Sugar
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My mother used to make sandwiches of cream cheese and apple butter. I like its spreadable consistency and depth of apple-y flavor. It’s darker and thicker than applesauce but slow-simmered longer as the natural sugars caramelize and the apple pectin gel into a luscious condiment. Serve it with sharp cheddar, mix it into yogurt or oatmeal, eat it with labneh on a bagel, or along with this simple honey and oats cake.
2 pounds harvest apples, peeled, cored, and chopped - about 6 apples
1 1/2 cups apple cider
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Peel, core and coarse chop the apples into 1-2 inch cubes. In a medium-sized saucepan, combine the apples and apple cider. Bring cider to a boil, reduce the heat and simmer on low 20 minutes.
Use a potato masher or stick blender to puree the cider mixture until no chunks remain. Add the ground cinnamon and nutmeg. Stir or use the immersion blender to combine. Bring the heat back to a low boil then reduce heat to and simmer on low, uncovered, stirring occasionally, until the mixture is thickened brown. The butter will become a deep sienna brown of spreadable consistency. It should hold its shape, coating the back of a spoon when done and thicken further from the apple pectin gel as it cools. Store in an airtight container in the refrigerator.
Greek Yogurt with Strawberries Poached in Red Wine
This is so simple yet the results feel luxurious. I think a Pinot Noir or Grenache works well, but the end of any 3-4 day old bottle also garners great results. Serve in a goblet with a dollop of Greek yogurt or mascarpone for a meal cap elegant enough for guests.
1 pint fresh strawberries
11/2 cups red wine
4 ounces Greek yogurt or mascarpone
Rinse and dry the strawberries. Remove the stem green from the hull. Cut in half roughly half of the pint of berries leaving the rest whole.
Place the berries in a 2 quart saucepan. Add the wine. Slowly bring up the heat until the berries begin to ooze and the liquid gently bubbles. Reduce heat and simmer 5-6 minutes to allow the alcohol to evaporate and the liquid to reduce by a third. Cover and simmer on low an additional 10 minutes.
Serve with a dollop of Greek yogurt or mascarpone. Perhaps garnish with a sprig of mint or chocolate shavings for a company-worthy dessert.
corn and zucchini custard
8 servings
2 medium zucchini, sliced in very thin rounds
12 ounces corn kernels, fresh off the cob or frozen, thawed and drained
3 eggs
1 cup low fat milk
1 cup Greek style yogurt, plain
1/4 teaspoon nutmeg
1/4 teaspoon salt
1 tablespoon olive oil
1/3 cup good quality parmesan, grated, such as Grana Padana or found pre-grated in refrigerator dairy section, fresh mozzarella, or
low sodium cheese
Heat the oven to 375 degrees. Grease a microwaveable, oven-proof non-reactive nine inch baking dish with a little olive oil.
Slice off the stem ends of the zucchini. Cut the zucchini into very thin 1/8 inch rounds. Grate the parmesan with a microplane or cheese grater or, alternatively, cut in shards with a vegetable peeler.
Lay the zucchini evenly in the glass dish and microwave on high 3 minutes until bright green to soften. Drizzle with 1 Tablespoon water.
Add the corn and toss to distribute the vegetables evenly around the dish.
In a separate bowl, beat 3 eggs gently. Add the milk, yogurt, salt, and nutmeg and whisk until no lumps remain. Add olive oil and stir further to blend completely. Add the cheese and combine.
Create six divets or spaces in the zucchini/corn mixture for custard to settle. Pour the custard mixture over the vegetables and gently shake the dish to evenly distribute.
Bake for 45-50 minutes until a knife inserted in the custard comes out clean. For a fluffier custard, place the oven-proof casserole in a large roasting pan and pour boiling water into the larger pan until the water level covers half the depth of the casserole.
Mushroom
Ma Po Tofu WITH
Gochujang
10 ounces mushrooms- I use a mix of Baby Bella, shiitake, and oyster mushrooms
14 ounces extra-firm tofu, drained and cut into 1½-inch cubes
1 1/2 Tbsp Gochujang Korean fermented chili-bean paste
3 Tbsp garlic cloves, finely chopped
3-inch segment fresh ginger, minced (about 3 Tbsp)
11/2-2 teaspoons Korean gochugaru or kashmiri chili flakes (depending on heat desired)
1/2 cup dry white wine or vegetable stock
1 tsp sesame oil
1/2 teaspoon white pepper
5 scallions, tender white and green parts sliced thin
1 red bell pepper, core and seeds removed, diced
1/2 bunch cilantro, upper stems and leaves chopped
1/4 cup fresh shelled or frozen peas
1 Tbsp cornstarch + 2 1/2 Tbsp warm water mixed into a slurry
In a deep skillet, heat 2 Tbsp neutral or olive oil. Add the mushrooms and cook, stirring occasionally. They will release their liquid and then develop flavor as the liquid evaporates. Add the wine or vegetable stock and simmer 7-10 minutes.
Mix together the gochujang, garlic, ginger, gochugaru chili flakes+ 3 Tbsp water and add to the mushrooms. Simmer for two-three minutes.
Create a clearing in the center of the skillet, moving the vegetables to the periphery. Mix 1 Tbsp cornstarch + 2 1/2 Tbsp warm water to create a slurry and, while continuously stirring, drizzle the slurry into the gochujang sauce to thicken.
Add the scallions, red bell pepper, cilantro and stir to combine. Fold in the tofu allowing the sauce to glaze the cubes. Finally, add the peas and simmer 8-10 minutes covered. Serve with brown rice.
vegan kathi roll with mango pickle
Easy to make, this simplified version of a Southeast Asian street food roll can be made quickly by sautéing vegetables on hand. The riot of colors and quick pickled mango makes a great weeknight family dinner. Make the 15 minute pickle ahead and pop in the fridge to chill. If you eat low sodium, you can add the pinch of salt (288 mg sodium total) or leave it out...the aromatic spices are where the flavor sings.
Serves 4
Vegan Kathi Rolls
8 corn or flour tortillas (corn generally lower sodium)
4 orange, yellow, and red bell peppers, cored, seeded, and sliced
1/2" strips
1 medium red onion, thinly sliced
1 zucchini, sliced thin
2 cup Green cabbage, sliced 2" strips
2 cups kale, torn in 2" strips
1/2 teaspoon ground ginger
1/2 teaspoon red chili powder or flake
1/2 teaspoon ground cumin
1/4 teaspoon ground turmeric
1/8 teaspoon salt (optional)
1/8 tsp black pepper
Canola oil
Flash Pickled Mango and Red Onion (Prep time 15 min)
1 mango, cubed
1/2 red onion, sliced very thin into rings
1/4 cup apple cider or white wine vinegar
1/4 cup water
1 teaspoon sugar
Add 1/4 cup vinegar, 1/4 cup water, and 1 teaspoon sugar to a saucepan and heat over a medium flame. When the liquid begins to boil, turn down the heat to low and add the mango and onion. Use enough liquid to cover the vegetables adding vinegar and water in ratio. Simmer 10 minutes, cool, and store in a non-reactive airtight dish in the refrigerator. Can be stored 4-5 days covered in liquid.
Rinse and pat dry the vegetables. Prepare as above.
Make a spice mix with 1/2 tsp cumin, 1/2 tsp ground ginger, 1/4 tsp turmeric, 1/4 tsp chili, 1/8 tsp black pepper and (optional) 1/8 tsp salt.
Heat 2 Tbsp of oil in a deep-sided skillet over medium heat. Once the oil begins to smoke slightly and ripple, add the cabbage and sauté 3 minutes to wilt. Add the peppers, onion. and zucchini followed by the spice mixture and continue to sauté 8-10 minutes, stirring occasionally.Add the kale.and allow to wilt 3 minutes.
Warm the tortillas 3-4 minutes in a 350 degree oven or skillet. Fill each with 3-4 tablespoons of vegetables. Garnish, if you like, with fresh cilantro or mint leaves and flash pickled mango and red onion for brightness. Roll into a burrito-like sandwich.
piemontese tuna stuffed peppers
Ever since I was served these stuffed peppers in a little trattoria in the Northwest corner of Italy, I’ve been looking to recreate the recipe. They are a great cocktail snack for guests or perfect for a light dinner. Traditional recipes use anchovies, but I keep Vietnamese Fish Sauce in the fridge so I control the salt and get that umami boost of flavor. Depending on the sodium in the bread, about 100-130 mg sodium each mini-pepper.
10-12 mini sweet red, yellow, and orange peppers or 6 regular bell peppers
2 egg hard-boiled peeled
2 slices sourdough, crusts removed 400 mg
1 carrot, 2 inch cut
1 celery stalk, 2 inch cut
2- 5 oz cans tuna in water 360 mg/can
1/3 bunch Italian parsley, tough stems removed
2 cloves garlic, minced
1/4 cup extra virgin olive oil
1 tablespoon wine or apple cider vinegar
1/4 teaspoon black pepper
1 tablespoon balsamic vinegar
1 teaspoon thyme, dried
1/2 teaspoon fish sauce 235
Preheat the oven to 400 F. Wash the peppers and slice off the top near the stem. Remove the core and pith. Toss in 1 Tablespoon olive oil to coat lightly.
Remove the crusts from the sourdough.
In a food processor, pulse the carrot and celery 5-6 times to a coarse mince. Next add the tuna, parsley, hard-boiled eggs, garlic, 1/4 cup olive oil, vinegar, black pepper, balsamic vinegar, and fish sauce. Moisten the bread in milk or water and add to the food processor bowl. Pulse until well combined to a slightly creamy texture. Take care not to overprocess.
Stuff each pepper with the tuna mixture. Roast at 400 F for 25-30 minutes.
Snacks: Blistered Shishito Peppers
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Snacks: Blistered Shishito Peppers
These tiny green peppers are served with Sake in Japan, but I like them as a snack any time or frequently serve to guests when sharing a glass of wine. I find they require no salt or extra treatment as they have a pleasant warmth on their own. If using salt, a pinch is all you might need. Just a squeeze of lime can add some zest or try a little smoked paprika for a different version. They are available in grocery stores in bags of 16-20- perfect for entertaining or to keep well in the fridge for snacking.
12 ounces Shishito Peppers
2 Tablespoons olive oil or neutral oil
One half fresh lime, seeds removed (optional)
Or 1/4 teaspoon Smoked Paprika (optional)
1/8 teaspoon salt (optional)
Rinse and dry the peppers. Keep the stems in tact.
Set a deep-rimmed skillet on the stove. Heat 2 Tablespoons of olive oil until the oil begins to shimmer and crackle.
Add the peppers in batches to avoid crowding the pan. Allow to rest 2-3 minutes on each side. Ideally, allow the peppers to blister and blacken rotating occasionally over 6-7 minutes. If using smoked paprika, add when the peppers begin to soften.
If using salt, add in the last minute of cooking and squeeze the lime over the peppers.
Remove from pan and serve slightly warm or at room temperature to allow snackers to pick up by stems.
Leek and Swiss chard Keftes de prasa(For passover)
Everything about these Keftes de Prasa or leek pancakes reminds me of celebration. Popular during Rosh Hashanah and Passover, the keftes are eaten by Sephardic Jews on holidays originating from times they resided in Turkey, Greece, and Italy. The verdant green leeks and chard along with the eggs signal new growth. The herbal notes of chard make a great foil for the delicate onion-y flavor of the leeks. They would be nice with additional herbs like fresh chives or dill if you have these on hand.
3 large leeks, white and light green parts
1 cup Swiss chard, chopped, loosely packed
3- 4 large eggs, beaten, see note
1/4 teaspoon allspice (or substitute nutmeg)
1/2 cup whole grain matzah meal (or substitute whole wheat matzoh pulsed in food processor or unseasoned whole wheat bread crumbs)
1/4 teaspoon Aleppo pepper (or substitute red chili flakes)
1/2 teaspoon salt
1/8 teaspoon black pepper
olive oil
As the leeks grow in soil, I take extra care to remove any grit by slicing them down the middle, separating the layers, and immersing them in a water bath. Work any visible grit off the layers agitating them in the bath. Rinse, changing the water 2-3 times, and drain the leeks on kitchen towels. Pat dry. Slice them horizontally thinly and mince finely.
Rinse the chard leaves, pat dry, and chop into small pieces.
Set a skillet over a medium heat and add 1-2 tablespoon olive oil to cover the pan Add the leeks and sauté 5-8 minutes until softened. Remove from heat and transfer to a bowl. Add the chard to the pan and sauté 3-4 minutes until wilted. Remove from heat and add these to the bowl. Add the 1/2 cup matzah meal and stir to combine well.
I typically start with 3 eggs. In a prep bowl, combine the eggs, allspice, Aleppo pepper, black pepper, and salt. Beat lightly. Add to the leek and chard mixture and combine to distribute well. The leek batter should stand up as a pancake but not be runny. Add the additional egg if too dry or more matzah meal to the additional 1/4 cup if too thin.
Heat 2-3 Tablespoons of olive oil in the skillet, enough to thinly cover the base, over medium heat. When the oil begins to shimmer, drop 3 Tablespoons of batter (about a 3 inch pancake) into the skillet. Heat 2-3 minutes until the edges begin to set. Flip with a spatula and cook through an additional 1-2 minutes.Remove from heat and drain on paper towels. Serve with Greek yogurt garnished with Aleppo flakes.
charred
broccolini
I love yu choi or gai lan, Chinese broccoli, when I can get it at the market.
The flavor is greener and more delicate than workhorse broccoli. But, I'll settle for broccolini, a cross-breed of broccoli and Chinese broccoli resulting in more tender stems and a sweeter, less sulfurous flavor profile than conventional florets. Just minutes in a skillet with a good olive oil is all they need and finish with a drizzle of toasted sesame oil.
1 bunch broccolini
2 Tbsp olive oil
1/2 tsp toasted sesame oil
Rinse the broccolini and pat dry very well.
Heat 2 Tbsp of olive oil in a skillet until begins to smoke on medium to high heat.
Sauté the broccolini until the delicate fleurets begin to brown 3-4 minutes. Drizzle a 1/2 teaspoon of toasted sesame oil and sauté an additional minute.
SPAGHETTI SQUASH WITH GARLIC, OLIVE OIL, AND CRUMBS
Much is made of spaghetti squash as a lower carbohydrare substitute for pasta although, in my opinion, smothering such a beautiful vegetable in marinara masks its lovely nuttiness. I prefer to roast it simply in garlicky olive oil and dust ever so lightly with panko or toasted multigrin crumbs. Roasting caramelizes the squash making it a good choice that doesn't spike blood sugar as potatoes and starchy vegetables can.
1 spaghetti squaash
2 Tbsp olive oil
5 cloves fresh garlic, minced
1 Tbsp multigrain toast crumbs or panko
Heat the oven to 400 F degrees.
Toast 1 slice of multigrain until firm and, using your fingers, break into crumbs or set aside 1 Tbsp of panko breadcrumbs
Cut the squash in half lengthwise and scoop out the large seeds. Rub the skin and flesh with olive oil. If the squah is difficult to cut, place in a microwave-safe dish with 1 inch of water and microwave on high 4 minutes. Allow to cool before cutting in half.
Roast the squash halves flesh side up on a line sheet pan or oven-safe dish for 25 minutes.
Mince the garlic and place in a small oven-safe dish. Add 2 Tbsp of olive oil. Cover and place in the oven along side the squash. Remove the oil after 15 minutes. .
After 25 minutes, remove the squash halves. Using a fork, scrape the flesh in each squash "shell" from the outer peel toward the center to lift up the "spaghetti-like" strands. Sppon the garlic oil over the strands tossing to coat well and spread evenly into each shell half.
Dust the top of the squash with the toasted crumbs or panko. Replace in the oven an additional ten minutes.
Serve alone as a side dish or with dried fruits and nuts like cashews and pecans for a meal.
chilled sesame spinach
1 pound spinach, washed, stemmed, and chopped
1 tablespoon sesame oil
1 tablespoon low-sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon mirin or 1 teaspoon sugar
11/2 tablespoons sesame seeds
In a large saucepan, bring 4 cups of water to a boil. Blanche the spinach for 30 seconds until vibrant green, drain immediately in a colander, and rinse with cold water. Squeeze out the excess water.
Whisk together soy sauce, sesame oil, rice vinegar, and mirin. ingredients and dress, tossing gently to coat.
Chill in the refrigerator. Garnish with sesame seeds before serving.
Old World
Sweet and Sour Cabbage Soup
2-3 medium tomatoes, coarsely chopped
1 green cabbage, shredded (6-7 cups)
2 medium yellow onions, coarsely chopped
3 carrots, sliced
2 ribs of celery, coarsely chopped
1/4 cup cider vinegar
2 garlic, minced
1/3 cup parsley chopped
1.5 Tablespoon brown sugar
1 Tablespoon lemon juice
4 cups water and 2 cups vegetable or chicken stock
1/8 teaspoon ground nutmeg
1/8 teaspoon black pepper
3/4 teaspoon Kosher salt
In a 6 quart heavy-lidded pot, heat 2 Tablespoons of olive or canola oil. Add the onion and sauté 8-15 minutes over medium heat until golden-hued. Add the celery and carrots, stirring occasionally, 5-6 minutes until they begin to caramelize.
Add the tomatoes and shredded cabbage. Cover and continue to cook over medium heat, allowing the cabbage to tenderize 10 minutes. Add the water, stock, cider vinegar, nutmeg, black pepper, and salt. Stir to distribute well.
Cover and reduce heat. Simmer over medium heat for 20 minutes. Stir in the lemon juice, parsley, and sugar. Cover and simmer an additional 25-35 minutes.
Roasted Chicken with Onions, Whole Garlic, and Carrots
We tend to use fresh garlic in most recipes here, but garlic powder is ideal for the herbed spice rub that flavors the roast. Rubbing halved fresh cloves of garlic over the poultry skin is an alternative, but results in more delicate in flavor. The key in this recipe is tightly wrapping the hen to allow broasting, braising while roasting, and then browning uncovered while frequently basting with the juices liberated from the garlic and vegetables.
1 4-5 pound chicken, gizzards removed
12-15 carrots, peeled, cut into 2-1/2 inch logs
2 whole unpeeled heads of garlic
2 Vidalia or yellow onions, cut in four
1 lemon, halved
2 Tablespoons garlic powder,
1/2 teaspoon fresh ground black pepper
2 teaspoons Herbs de Provence
2 teaspoons Kosher salt
3 Tablespoons olive oil
Preheat the oven to 425 degrees F
Pat the chicken dry and remove any gizzards stuffed in the cavity.
Rinse and dry a lemon, cut in in half, and remove visible seeds. Place a lemon half in the cavity.
Peel the carrots and cut into 2-1/2-3 inch logs. Remove any outer loose, papery skin from the heads of garlic leaving the cloves in their skin and root in tact.
In a small bowl, make a spice rub with 2 Tablespoons garlic powder,
1/2 teaspoon fresh ground black pepper, 2 teaspoons Herbs de Provence, and 2 teaspoons Kosher salt. Rub the poultry skin with olive oil over the breast and thighs and backbone.
Place the carrots in the base of an oven-proof roasting pan. Add 1 Tablespoon of olive oil and toss to coat. Lay the hen, breast-side down, in the pan. Rub with half of the spice rub. Flip the bird over, breast-side up, and rub liberally with the remainder of the herbs, salt, sand garlic rub.
Distribute the onion quarters and whole garlic around the base of the hen. Add enough water to cover 1 inch up the side of the roasting dish. Cover very tightly with aluminum foil, crimping the edges to seal well.
Roast on a mid-shelf in the oven at 425 F for 1 hour to 1 hour 30 minutes, depending on your oven conduction. The chicken will be pale, but , when pierced with a for, juices near theleg crease should run clear. Remove the foil and reduce the oven temperature to 375 degrees.
Baste the chicken and vegetables liberally with juices in the bottom of the pan. Replace the chicken in the oven uncovered at 375 F to brown the skin. Baste the chicken and the vegetables every 10-15 minutes until the poultry skin is deeply browned and vegetables begin to caramelize, approximately 30 minutes.
A meat thermometer inserted into the mid breast and thigh should read at least 165 degrees F.
Allow the chicken to rest 15 minutes before carving. Squeeze out the garlic puree from the cloves to eat with the chicken or with crusty bread.
Fusilli with Cold Flaked Salmon, Tomatoes, Basil and Lemon Oil
This is a quick chilled pasta terrific for summer nights. When cooking salmon for dinner, I’ll roast an extra portion in the oven to serve chilled the next night in a light pasta. I use a store-bought lemon olive oil which makes prep a snap.
Lemon-infused olive oil can be made easily in your home kitchen. But, be aware that infused oils made with wet ingredients including fresh herbs, garlic, and produce can invite the microorganism, Clostridium botulinum, which can cause botulism. So, I don’t recommend storing for use beyond a week and observe the precautions of heating beyond 180 degrees and drying ingredients well.
Serves 4
16 ounces fusilli
1 lb. center-cut salmon filet
12 ounces cherry tomatoes
2-3 sprigs fresh basil
1/4 cup lemon olive oil
Preheat the oven to 425 F. Brush the salmon filet with olive oil and season with salt and pepper, if you wish. Roast in the oven until the center of the thickest part is no longer translucent and just opaque but moist, about 15 minutes. Remove from the oven, cool, and chill in the refrigerator at least an hour or overnight.
Prepare the fusilli in boiling water according to package instructions. I do not salt the water. Drain and remove to a bowl immediately to cool. Add the lemon oil and toss well to distribute.
Rinse and dry the cherry tomatoes. Cut each in half and add to the pasta. Stack the basil leaves, stems removed, and roll into a cigar beginning from the wider end. Chiffonade by slicing thin with a paring knife. Add to the pasta.
Remove any skin from the salmon. Flake into pieces with a fork and add to the pasta. Toss gently to distribute and serve.
Lemon-infused oil
2 lemons
1 Tablespoon fresh squeezed lemon juice
1 cup olive oil
Wash and dry the lemon extremely well. The drying step is important. With a paring knife or vegetable peeler, remove the zest (the yellow rind taking care to avoid the bitter white pith) in wide strips. Squeeze 1 Tablespoon of lemon juice and store the remaining lemon for other use.
Add 1 cup of olive oil to a saucepan. Add the zest and lemon juice to the olive oil and gently stir.
Turn the heat on low and bring up the temperature slowly. Use a culinary thermometer to verify the temperature reaches 180-220 degrees F. The oil should begin to form small bubbles. Turn of the heat after 3-4 minutes. Allow to peel to steep in the oil over 1 hour as it cools. Strain the peel from the oil and store in an air-tight container for 4-5 days.
Red Russian Kale and Baby Bella Mushrooms
1/2 bunch Red Russion kale, coarse stems removed and torn into pieces
5-8 ounces Baby Bella mushrooms, sliced thin
1 Tablespoon olive oil
1/8 teaspoon black pepper
2 Tablespoons balsamic vinegar
Heat 1 Tablespoon of olive oil in a skillet over a medium flame. Add the mushrooms and sauté to coat lightly in the oil. Allow them to rest 5-6 minutes to release their moisture and begin to brown. Add the black pepper and stir with a spatula, cooking an additional 2-3 minutes. If the mushrooms stick to the pan, add 1-2 Tablespoons of water (or wine) stirring further to deglaze the pan of any browned bits into the liquid. Remove the mushrooms to a clean plate.
Heat an additional 2 tablespoons of water in the same skillet and add the torn kale. Allow the kale to wilt while the water evaporates 2 minute. Add a tablespoon of olive oil, stirring the wilted kale to coat. Add back the mushrooms to the pan and drizzle with balsamic vinegar and season with salt, if using. Sauté 1-2 minutes more until the kale is dark green and the mushrooms browned at the edges. Serve as a side or with crusty sourdough bread.
Portuguese Garlic Shrimp with Kale
Raw, peeled, frozen and unbrined shrimp have about 135 mg of sodium pe 4 ounce serving. That makes this dish a luxurious addition for lower sodium diets. It’s very popular with my family for its garlicky, smoky flavor which makes for an addictive sauce that you’ll want to eat alongside crusty sourdough and a healthy serving of greens.
2 pounds medium shrimp, raw, deveined, shell removed
1/4 cup + 2 tablespoons olive oil
10 + 2 cloves garlic, minced
1/2 teaspoon red chili flake
2 teaspoon smoked paprika
1/2 teaspoon black pepper
1/2 cup dry white wine
8 ounces kale, approximately 1 large bunch, ribs removed and torn
1/2 loaf sourdough, sliced
1/8 teaspoon salt
Preheat oven to 400 degrees.
Peel and devein the shrimp. Rinse under cold water, drain and pat dry.
To a 8.5 x13 inch oven-proof casserole or baking dish, add the olive oil, garlic, chili flake, smoked paprika, wine, and black pepper. Stir to combine well. Let the garlic rest in the oil 10-15 minutes.
Add the shrimp to the dish blend and distribute in a single layer.
Heat two tablespoons of olive oil in a skillet. Add 2 minced cloves of garlic and after they become fragrant, about 45 seconds, add the kale. Allow to wilt and then saute to coat with olive oil. Cook for 7-8 minutes until tender on low heat.
Place the shrimp in the oven. After 4 minutes, shrimp should be a delicate pink. Turn each to the flip side and replace the casserole dish in the oven another 3-4 minutes until pink and no longer translucent. Remove from oven immediately.
Serve on toasted sourdough. Place in toast in a shallow bowl, spoon kale and then shrimp and sauce generously over toast.
oven-baked eggplant slices
These eggplant slices can be made ahead to layer between sourdough slices for a satisfying Eggplant, Red pepper, Basil and Fontina melt . Use them or for quick Eggplant, Spinach, and Tomato Towers with Red Pepper Marinarato bake 25 minutes in the oven. Slice the eggplant the long way instead of cross-wise for longer strips to make eggplant rollatini bathed in marinara and fresh basil. Eggplant Parmigiana is easy with these eggplant coins. I layer the slices alternating ricotta mixed with an egg, fresh mozzarella, parmesan and the red pepper marinara. Bake in the over 30 minutes to freeze for another night to serve on its own or over penne pasta.
4 eggplant
3/4 cup unseasoned breadcrumbs
1/2 teaspoon oregano
1/2 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon black pepper
Preheat the oven to 400 degrees F. Line a rimmed baking sheet tray with aluminum foil or parchment and brush with 1 Tablespoon of olve oil to coat the sheet.
Rinse the eggplant. Remove the green stem. Using a vegetable peeler, remove the thick skin. Slice the eggplants into 1/2” round discs. Transfer the slices to a bowl. Add 2 Tablespoons of olive oil and toss to coat well. Alternatively, use a silicone pastry brush to lightly coat each slice. I do not salt the eggplant to draw out moisture as I prefer to reduce salt and not necessary to reduce moisture.
Add the breadcrumbs to a small dish. Dip each slice in the breadcrumbs to lightly coat each side and lay, well-spaced, on the baking sheet.
Place the baking sheet in the oven and bake 15 minutes. Turn each slice to the other side and continue baking 8-10 minutes until light golden brown. Remove from oven and allow to cool.
Eggplant, Roasted Red Pepper, basil and fontina on sourdough
Eggplant, Roasted Red Peppers, Basil and Fontina on Sourdough
For each sandwich:
2 slices hearty sourdough bread
4-5 oven-baked eggplant slices
1 red bell pepper
3 leaves basil
1-2 ounces fontina, sliced thin
olive oil
Preheat the oven to 425 degrees. Rinse each bell pepper and remove the stem, core, and seeds. Slice each pepper in half and each half horizontally. Coat lightly with olive oil and place on a sheet tray. Roast in the oven 25 minutes.
Warm the eggplant slices in the oven the last 6-8 minutes of baking. Remove the vegetables and reduce heat to 350 degrees.
Lay the sourdough slices on a baking sheet and brush lightly with olive oil. Layer the eggplant on one slice. Add the sliced fontina. Replace the sheet in the oven to toast until the cheese is bubbly and melted. Remove from the oven. Top the eggplant halves with roasted peppers and basil and, finally, the other sourdough slice.
Serve warm or at room temperature.
Eggplant Rollatini with Spinach and Ricotta (Involtini di melanzane e spinace)
2 large eggplant, sliced lengthwise and prepared as Oven-baked Eggplant
2 cups Red Pepper Marinara
2 pounds bunch spinach, stemmed or 1pound baby spinach, rinsed
8-10 fresh basil leaves, chiffonaded
2 cloves garlic, minced
10 ounces part-skim ricotta
1 egg
1/3 cup Parmesan, shredded or freshly grated
1/4 teaspoon black pepper
1/4 teaspoon salt
Rinse the eggplant and pat dry. Cut of the stem. Slice a thin 1/8” slice along one outer length of the eggplant to create a flat surface. This will allow it to stabilize against the cutting board and prevent rolling. Position the eggplant with the stem away from you and slice 1/4” vertical slices along its length (approximately 8 slices.) Prepare the eggplant as in Oven-baked Eggplant.
Stack the basil leaves and orient them stems pointing away from you on the cutting board. Roll the leaves, beginning from the tip, as a tight “cigar.” Chiffonade the basil by reorienting the cigar horizontally and slicing 1/8” rings. Set the chiffonade aside.
Rinse the spinach, and remove any tough stems. Heat 2 Tablespoons of olive oil in a skillet over medium heat. Add the garlic and sauté until aromatic 45 seconds. Add the spinach and stir to coat in the oil. Sauté 3-4 minutes until wilted. Remove from heat. Traditional recipes call for blanching the spinach in boiling water and then squeezing out the moisture from the greens. I prefer to sauté the spinach to avoid nutrient leaching and minimize the moisture. A few tablespoons of water an be added to the skillet as the spinach wilts which will evaporate in the pan.
Fit a food processor with the steel blade. Add the spinach and garlic and pulse 4-5 times to chop finely. Add the ricotta, the egg, salt and pepper and pulse an additional 5-6 times until well blended. Fold in 3 Tablespoons of shredded Parmesan.
Lightly grease a 9 x 13 rectangular oven-proof dish with olive oil. Spoon 1/3 cup of Red Pepper Marinara in the bottom of the dish.
Orient the baked eggplant slices on a flat surface with the wider side toward you. Place a Tablespoon and a half of ricotta spinach filling on the wide end a roll toward the thin end. Place each roll seam-side down in the baking dish. Repeat for each remaining eggplant slice and nestle them in the dish in a single layer. Spoon the remaining Marinara over the rolls. Top with the basil chiffonade and the remaining Parmesan.
Bake, covered, on a middle shelf 25 minutes until the cheese is bubbly. Uncover and bake an additional 5-7 minutes until the tops are slightly browned.
My Sister-in-Law’s Lemony Herb Roasted Carrots
My sister-in-law, Pam, started eating more vegetable-based meals when her daughter, Charlotte, decided to become a vegetarian. Their recipe for fresh spring carrots treats them lightly with lemon, herbs, and minced garlic before roasting. They make a beautiful dish when the crocuses are just starting to peek through the soil, a reminder that winter will soon be behind us.
8 carrots, peeled and quartered lengthwise
2 cloves garlic, minced fine
2 Tablespoons fresh squeezed lemon juice
Zest of 1 lemon peel, minced fine
1 teaspoon herbs d’Provence
1/4 teaspoon black pepper
2 Tablespoons olive oil
2 Tablespoons fresh Italian flat-leaf parsley
Preheat the oven to 400 degrees F.
Wash and peel the carrots. Cut the carrots in half lengthwise. Cut each half lengthwise again.
Place the carrots in a non-reactive dish and toss in garlic and lemon juice. Allow to rest 5 minutes than add zest, black pepper, herbs, and olive oil. Toss to evenly distribute.
Place in an even layer on a sheet pan and roast 25 minutes.
Garnish with fresh flat-leaf parsley.
My sister-in-law, Pam, started eating more vegetable-based meals when her daughter, Charlotte, decided to become a vegetarian. Their recipe for fresh spring carrots treats them lightly with lemon, herbs, and minced garlic before roasting. They make a beautiful dish when the crocuses are just starting to peek through the soil, a reminder that winter will soon be behind us.
8 carrots, peeled and quartered lengthwise
2 cloves garlic, minced fine
2 Tablespoons fresh squeezed lemon juice
Zest of 1 lemon peel, minced fine
1 teaspoon herbs d’Provence
1/4 teaspoon black pepper
2 Tablespoons olive oil
2 Tablespoons fresh Italian flat-leaf parsley
Preheat the oven to 400 degrees F.
Wash and peel the carrots. Cut the carrots in half lengthwise. Cut each half lengthwise again.
Place the carrots in a non-reactive dish and toss in garlic and lemon juice. Allow to rest 5 minutes than add zest, black pepper, herbs, and olive oil. Toss to evenly distribute.
Place in an even layer on a sheet pan and roast 25 minutes.
Garnish with fresh flat-leaf parsley.
the best way
to cook
broccoli
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Broccoli has a sweet, nutty flavor provided it is cooked to a bright, verdant grass green color. It should. be cooked just enough to be easily pierced by a fork yet remains sightly crisp. Generations of eaters developed aversions to broccoli who were served overcooked mushy, olive green vegetables by well-meaning parents. The overcooking brings out sulfurous components that can be unappealing.
The best way to cook broccoli is to combine techniques of steaming a few minutes and then sautéing in a little olive oil with aromatics or using in stirfrys. I use a deep skillet with a lid, so cooking can be managed in one pan. Alternatively, blanche the broccoli 3-4 minutes in boiling water which allows the sulfurous components to leach out. Remove to a cold bath to stop cooking.
I have enough experience to have learned that there is a short cooking window before broccoli is no longer at peak flavor. As a result, I have taken to cooking my fleurets separately from other vegetables in medleys and stitfrys, adding them back in the last minutes of dish preparation to warm through.
Heat 3-4 tablespoons of water in a covered skillet and add trimmed broccoli fleurets. When working with chopped stems and fleurets, add the tough stems first, steam, then add the fleurets. Cover the skilet and steam 3-4 minutes until the fleurets are bright green. Remove the lid allowing residual water to evaporate. Add 1-2 tablespoons of olive oil and toss the broccoli to coat and any seasoning or aromatics like garlic or chopped ginger. Alternatively, 2 teaspoons of toasted sesame oil imparts a nice nutty undertone. Sauté 2-3 minutes over medium heat until the edges of the fleurets just begin to caramelize.
Iraqi-Kurdish Vegetable Soup with Stuffed Meatball (Kubeh)
A good example of how Mediterranean-style diet utilizes modest amounts of meat to add luxury to seasonal vegetables, beef or lamb stuffed meatballs are made throughout the levant and typically stewed in a rich soup or fried to eat alone. Each family has its own soup recipe ranging from a lemony vegetable soup made with celery, pumpkin, and summer squash or a sweet and sour beet to a tart bowl filled with Swiss chard. The dumplings have an outer shell made with pulverized bulgur and/or semolina typically which can be prepared in advance to freeze. Take them directly from the freezer to simmer in the soup for a quick, hearty meal. It requires a bit of practice to avoid a shell not too thick shell, but sturdy enough to maintain its shape. If short on time, add 1/2 cup of semolina flour to bind meat mixture and shape into meatballs.
Outer Kubeh
1/2 cup fine bulgur
11/2 cup semolina
1 cup water, room temperature
1/2 teaspoon salt
Kubbeh filling:
1 lb. ground beef
1 celery stalk. chopped fine
2 tablespoons flat leaf parsley, chopped
1 sweet onion, minced
2 garlic cloves, minced
1 teaspoon baharat or ras el hanout
(May substitute 1/2 teaspoon cinnamon and 1/2 teaspoon allspice)
1 teaspoon cumin
1 teaspoon coriander
1 teaspoon Kosher salt
1/2 teaspoon black pepper, fresh ground
For the kubeh shell, soak the bulgur in water covering by 2 inches for 1 hour and drain very well. Combine the semolina, salt, and the bulgur in a bowl . Using your hands, form into a soft dough, adding water only as necessary to prevent cracking.
Heat 2 tablespoons olive oil in a skillet over medium heat. Saute the onion 5-8 minutes until golden. Add the spices and celery and stir to coat the onions 3 minutes. Add the mixture to the beef with parsley, and pepper and combine well.
Roll the dough into balls the size of your thumb. Flatten each ball, creating a well with your thumb in the center of each then place a tablespoon of the meat filling while using the spoon to thin the walls. Close the sides and seal the dough around the meat, rolling gently into a large oval or torpedo-like meatball. With moist fingers, seal the dough around the filling well. Refrigerate or freeze.
Prepare one of the soups below. Before serving, Add three to four kubeh eat the soup short of a boil. Add 4-5 kubeh and reduce heat snd cover. Simmer the meatballs 30 minutes until the beef is fully cooked.
Lemon Vegetable Soup Kubeh Hamdah
1 medium onion, coarsely chopped
2 tablespoons extra virgin olive oil
2 cups celery, chopped coarse
4 carrots, chopped coarse
1 zucchini, sliced thin
1 cup winter squash, cubed
1 yellow squash, sliced thin
1 cup leeks, pale green and white, sliced thin
4 cloves garlic, minced
8 cups vegetable or chicken stock
1/2-3/4 cup lemon juice, fresh squeezed to taste
1/2 bunch flat-leaf parsley, chopped
2 tablespoon mint, chopped
1 teaspoon Kosher salt`
1/4 teaspoon black pepper, fresh ground
In a large, heavy-bottomed soup pot, heat 2 tablespoons of olive oil and saute the onion and celery until the onion is golden. Add the garlic, carrots, and leeks and saute to soften 4-5 minutes. Add the stock, parsley salt, pepper, and mint. Cover and reduce heat to simmer 20 minutes. Add the lemon juice, squash and zucchini and continue to simmer fo 20 minutes. Add 3-4 kubeh without crowding and simmeer 25-30 minutes until the beef is cooked.
smoky braised greens
Lapsang souchong is a Chinese black tea made by smoking the leaves over pine boughs. It imparts a complex smoky flavor to greens like collards or kale.
1 lapsang souchong tea bag
1/4 cup water boiling water
1 head collard greens or kale, torn
Steep the teabag in the boiling water 3-4 minutes. Heat 1 Tbsp of olive oil in a skillet and add the greens. Sauté 1 minute. Add the tea and continue to sauté until the liquid fully evaporates. Season to taste.
Roasted Tomatillo
Salsa Verde
Tomatillos make a salsa verde that is mildly fruity and slightly more tart than red salsas. Tomatillos, lower in potassium than tomatoes, are a good option for those on restricted diets. Follow the same recipe without roasting for a salsa cruda; however, the caramelization from heat adds sweet notes that are a nice counterpoint to the acidity. Use this versatile salsa on vegetable enchiladas, chilaquiles, or along with scrambled eggs, roasted meats or poultry.
8-10 tomatillos, husked and rinsed
1/2 medium yellow or white onion
4 garlic cloves, whole, unpeeled
2 Tablespoons cilantro, leaves and upper stems chopped
1 small jalapeño or medium serrano
1/4 teaspoon salt
Preheat the oven to 425 degrees F.
Dehusk and rinse the tomatillos. Spread the tomatillos, garlic, onion, and chiles on a rimmed baking sheet brushed with a little olive oil. Roast in the oven 15-20 minutes until the tomatillo skin and chiles brown at the edges, turning the vegetables midway through.
Remove the vegetables from heat and allow to cool 15 minutes. Cut the jalapeno in half, remove the stem and seeds. Roughly chop the chili and onions into 1/4 inch chunks. Transfer the tomatillos, any pooled liquid, chili, onions, and salt to the bowl of a food processor or blender. Squeeze the softened garlic out of their husks into the bowl. Pulse 3-4 times to a chunky sauce, add the chopped cilantro and, if necessary 1-2 Tablespoons of water. Pulse until desired consistency. I prefer to leave my salsa relatively chunky, but it can be puréed to a thinner consistency.
Refrigerate up to 5 days in an air-tight container or freeze.
Couscous with Spinach, Tomatoes, Herbs, and White Wine
This is a dish that can be made rapidly to eat with vegetables or with fish or poultry as extra protein. I roast vegetables on a sheet pan while quickly sautéing the spinach and couscous stovetop to be efficient. Roasted zucchini coins and bell peppers and a handful of olives would be great additions.
1 pint grape tomatoes
1 cups dry white wine like sauvignon blanc or chardonnay
2 bunches spinach, rinsed and tough stems removed
3 cups water
⅓ cup chopped fresh dill or basil
2 Tablespons flour
2-3 Tablespoons olive oil
8 ounces couscous (1½ cups) fine grain, pearl, or whole wheat
4 sliced scallions
2 tablespoons extra-virgin olive oil, plus more for drizzling
1/4 teaspoon sea salt
½ teaspoon fresh ground black pepper
Set the oven to 400 F.
Place the cherry tomatoes on a sheet tray or in an oven-proof casserole and toss in 1-2 Tablespoons of olive oil. Place in the oven for 15 minutes until they begin to blister.
Make a roux by heating 2 Tablespoons of olive oil in a skillet over low tomedium heat. Add two Tablespoons of flour and stir continuously to incorporate and the roux lightly browned. Add the spinach, stirring to coat evenly in the roux.Sauté 7-8 minutes until tender and wilted. Remove to a clean plate.
In the skillet, add the couscous and toast for 2 minutes. Add the wine and allow to reduce until near fully evaporated. Add three cups of water to the pan and simmer uncovered, stirring occasionally, until the cous cous is tender. Fluff with a fork. Add the scallions, tomatoes, spinach, fresh herbs, black pepper and salt. Gently fold to distribute.
Greek Bruschetta
A bruschetta can be as simple as a fresh chopped tomato sittng in its own juices to one mixed with fresh herbs or a little garlic and oil. In this version, a thick-pulped cucumber like an Armenian or English variety adds texture and freshness with the perfumed herbs of fresh basil or oregano.
1 sourdough baguette
3-4 peak season ripe tomatoes or 1 1lb. plum tomatoes
11/2 Tablespoon good olive oil
3-4 inch segment o English or Armenian cucumber
8 fresh basil leaves or 1/2 teaspoon fresh oregano
1/4 teaspoon fresh ground black pepper
1/8 teaspoon salt (optional)
Cut the baguette on the bias into 1/2 inch slices. Cutting on the diagonal yields a longer, more oblong slice as a foundation for your topping. You should have at least 8-12 slices.
Remove the core and seeds from the tomatoes, retaining the juices, and chop into a 1/4 inch dice. Remove the tomato pulp and juices to a small bowl.
Use a vegetable peeler to remove a few strips of tough skin from the cucumber and cut the cucumber pulp into a 1/4 inch dice. Add to the tomatoes. If using oregano, destem and add the leaves. Or stack and roll the basil leaves from wide based bottom to tip into a cigar. Slice thinly into strands (chiffonade) and add to the tomatos. Add th olive oil, black pepper, and, if using, salt. Toss to combine and allow to rest in the bowl 10 minutes.
Lay out the sourdough slices on a platter. If you like, they can be brushed with olive oil and grilled 1 minute each side or toasted in the oven. Heap tomato mixture on each of the slices and serve immediately.
cumin-scented
black beans
1 tablespoon olive or neutral oil
2 15 ounce cans black beans, rinsed and drained, or dried beans, cooked
1/2 teaspoon cumin, ground
1 clove garlic, smashed (optional)
3 Tablespoons cilantro, upper stems and leaves chopped (optional)
Rinse two cans of black beans under cold running water and drain.
In a dry saucepan, heat the cumin over a moderate flame and toast for thirty seconds.
Add one tablespoon of olive oil. Bruise a clove of garlic with the back of a knife to release its aromatics. When the oil begins to ripple at heat, sauté the clove of garlic for 30 seconds to infuse the oil taking care not to burn.
Add the beans, stirring gently to coat in the cumin and oil. Heat 7-8 minutes until warmed through. Garnish with cilantro.
Toasted Kasha with Garlicky Mushrooms and Farfalle
Buckwheat was an Eastern European staple appearing from blinis with caviar to this favorite kasha varnishkes brought by emigrating Jews to the United States. Toasty buckwheat groats with onions were peasant-food cooked in gribbenes or chicken fat for sustenance. Sauteed mushrooms with toasted kasha and farfalle pasta make for a warming weeknight meal. I often add in chopped broccoli as a green.
2 large onions,coarsely chopped
3 cloves garlic, minced fine
8 ounces baby bella mushrooms, quartered
2 to 3 tablespoons olive oil
1 cup buckwheat groats (kasha)
1 egg, slightly beaten
2 cups water or 1 cup water and 1 cup low-sodium chicken broth
black pepper, fresh ground, approximately 3/4 teaspoon
3/4 pound farfalle, dried bow-tie pasta
1/4 teaspoon Kosher salt
Put a large pot of water on to boil for the pasta.
In a deep skillet, heat 1 tablespoon of olive oil over moderate heat.
Add the mushrooms to the saute pan in a single layer taking care not to crowd the pan. Sauté the mushrooms until they release their liquid, approximately 5-6 minutes. Reduce the flame and allow the liquid to evaporate. Add 1/3 the minced garlic and season with 3-4 grinds black pepper, Continue to saute another 3-4 minutes until the mushrooms are nicely browned. Set the mushrrooms aside in a clean dish.
In the same pan, use a paper towel to wipe clean any browned bits. Add the remaining two tablespoons of olive oil and heat over a moderate flame. Add the onion and saute 10-12 minutes until they turn deep golden brown.
In a bowl, beat one egg and add the buckwheat groats. Use a fork to coat the groats evenly. Turn the heat up to a moderately high flame and add the coated kasha and remaining garlic to the onions. Sauté the kasha with the onion for 2-3 minutes until the groats develop a golden color and the dry grains easily separate.
Reduce the heat, and add the chicken broth and water. Cover and simmer 10-12 minutes until the kasha is tender.
While the kasha is cooking, cook the farfalle in the boiling water according to the package, about 10-11 minutes. Using a mesh strainer or slotted spoon, transfer the farfalle to the kasha pan, draining most of the pasta water.
Add the mushrooms to the pan. Add 1/2 teaspoon ground pepper and salt as necessary. Using two utensils, fold the mushrooms and pasta into the kasha over a high flame until the vegetables are warmed and the farfalle toasty, approximately 2 minutes.
French Puy Lentils With Mushrooms and Fried Egg
1 1/2 cups French black or green lentils, rinsed
1 yellow onion,cut into quarters
1 bay leaf
2 cloves garlic, minced
1/8 teaspoon salt
4 eggs
3-5 ounces Baby Bella, Shiitake, or King Oyster mush rooms, sliced
1/4 red onion, diced
3 carrots, 1/4 inch dice
2 stalks celery, 1/4 inch dice
3 Tablespoons of olive oil
1/4 teaspoon salt
1 Tablespoon + 1 teaspoon sherry vinegar
Rinse the lentils, removing any debris, and drain. In a saucepan, heat 2 Tablespoons of olive oil. When first begins to smoke, reduce heat. Add the garlic and sauté 2 minutes. Quarter the yellow onion and add to the pan. Next, add the lentils, salt, and the bay leaf. Cover with water by 3 inches and cover, venting the lid. When the liquid begins to boil, turn down the heat to a simmer, cover, and cook until toothsome but tender 25-30 minutes. Drain any remaining liquid and remove the onion and bay leaf.
While the lentils are simmering, heat 2 Tablespoons of olive oil in a medium skillet. Add the remainder of the garlic and the red onion, sautéing on low 6-8 minutes. Add the carrots and celery, and heat over medium 4-5 minutes to soften. Add the mushrooms and heat, allowing them to release their liquid. Whish together the sherry vinegar, 1/4 teaspoon salt, and 2 Tablespoons of olive oil. Add to the pan with the vegetables and warm through 1-2 minutes. Pour the warm vegetables and vinaigrette over the lentils and toss gently. Portion the lentils among four plates.
Crack two eggs, well-spaced, into the skillet to fry sunny-side up. When the whites begin to become opaque, place a lid or a large, inverted plate over the skillet to allow the top of the yolks to steam. When the yolks are set, remove fom heat. Repeat for the remaining 2 eggs. Serve the lentils in a wide-rimmed bowl and top with a fried egg.
Chicken stewed with tomatoes, aromatic spices and vinegar
Low-simmering the tomatoes in Southern Indian spices cooks them into an aromatic sauce that imbues the chicken with warming flavors using little salt. This dish has many variations including Chicken Vindaloo and Southern Country Captain chicken although it is originally Portuguese in descent.
1-1.3 pounds boneless chicken breast, 1/2 inch chunks
2 large slicer tomatoes, coarsely chopped
2 medium yellow onions, minced
3 ounces Baby Bella mushrooms, sliced thin
1/4 cup green peas, fresh or frozen, shelled
2 teaspoons red chile flakes
½ teaspoon ground cinnamon
1 teaspoon ground cumin
1 teaspoon ground turmeric
10 garlic cloves, minced
8 whole cloves
1 2-inch piece ginger, peeled and grated
1/4 cup apple cider vinegar
1/8 teaspoon Kosher salt (optional)
¼ teaspoon fresh ground black pepper
¼ cup olive or canola oil
1/2 teaspoon brown sugar
2 Tablespoons cilantro, tender upper stems and leaves finely chopped
Set a large, heavy-lidded pot over medium heat. Heat 2 Tablespoons of oil and add the onions. Sauté, stirring frequently, until golden, 12 to 15 minutes. Add the tomatoes with the remaining 2 Tablespoons of canola or olive oil and 1/4 cup of water. Cook until the tomatoes ooze then reduce heat
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In a small bowl, assemble the garlic, grated ginger, black pepper, chili flakes, cinnamon, cumin,and, using the back of a spoon, make a paste.
Mix in the vinegar. Add the garlic and vinegar mixture to the tomatoes as well as the cloves and stir to distribute well. Simmer on low covered for 1 hour.
Check the consistency of the sauce, adding water by the Tablespoon. The sauce should be thick and chunky. Add the sugar and turmeric, and then the chicken. Bring the sauce to just short of boiling then reduce heat and simmer 10 minutes. Add the cilantro and mushrooms, continuing to cook another 15 minutes until the chicken is tender and cooked through. Taste and adjust the vinegar, adding more to taste. Last, add the frozen peas and simmer an additional 6-8 minutes until tender. Serve over rice.
Roasted Vegetable Enchiladas with salsa verde
I
This recipe relies on several quick prep components that can be layered into a corn tortilla. While a traditional roasted salsa would require puréeing vegetables after roasting whole, this easy method delivers complex flavor without the fuss. The recipe is flexible to any combination of vegetables you need to use in your fridge and can include sautéed greens or small amounts of cooked chicken or cooked beef rolled with the vegetables.
For the roasted salsa:
11/2 large onions, coarsely chopped
2 tomato, coarsely chopped
1 jalapeno pepper, seeds removed, diced
1/2 bunch cilantro, tender leaves and upper stems, chopped
Preheat the oven to 400 degrees F.
Mix all ingredients and place in a small oven-proof dish e.g. pyrex.
Roast in the oven for 20 minutes covered.
For the enchiladas:
3 red, orange, yellow bell peppers, core and stem removed, sliced into 1/4 inch strips
2 poblano peppers, core and stem removed, sliced into 1/4 inch strips
10 broccoli florets, cut vertically in half
Small to medium zucchini, sliced
1/2 cup + 2 Tbsp shredded Monterey Jack, mozzarella, or Mexican blend
2 tablespoons olive oil
8 corn or whole wheat tortillas
1 cup (8 oz.) store-bought tomatillo salsa verde or variety of your choice
Preheat the oven to 425 degrees.
Combine 1 chopped onion, 1/2 of the cilantro leaves and upper stems, 1 chopped tomato, and the jalapeño Toss the ingredients in 1 tablespoons of olive oil. Roast in a baking dish just large enough to hold the ingredients covered at 425 degree for 25 minutes
Core and remove the seeds, membrane, and stem from the peppers. Slice into 1/4 inch strips. Toss the zucchini and pepper strips in 1-2 tablespoons of olive oil to coat well and place in a single layer on a sheet tray well-spaced. Roast in the oven at 425 degrees for 10 minutes. Add the broccoli flat-side down to the baking sheet and roast an additional 15 minutes. Remove from heat when the peppers and zucchini begin to char at the edges and the broccoli is fork tender but a verdant bright green.
Reduce the oven heat to 350 degrees. Brush the bottom of a rectangular baking dish (7 x 11) with olive oil. Lay 1-2 tablespoons of roasted onion salsa in a strip in a corn tortilla. Works best in the first third of the round. Sprinkle a tablespoon of shredded cheese over the onions. Then peppers and a few broccoli fleurets and zucchini. Roll the edge of the tortilla toward the center into a roll and place seam-side down in the casserole. Repeat making another tortilla roll and nuzzle it beside the first so you end up with a single row of eight enchiladas. Cover the enchiladas with store-bought salsa, using the back of a spoon to spread evenly over the corn tortillas. Distribute any remaining onion mixture over the enchiladas then 2 Tbsp of shredded cheese.
Heat at 350 degrees uncovered in the oven 20-25 minutes and remove from heat when the cheese is bubbly. Serve with Cumin-scented black beans.
Chili Lime Fruit Salad in Coconut Water
2 mangoes, peeled, 1 inch cubed
3 cups watermelon, 1 inch cubed
3 cups honeydew or cantaloupe, 1 inch cubed
2 cups pineapple, 1 inch cubed
12 strawberries, halved
1/2 cup blueberries
1 teaspoon chipotle or acho chili powder
Juice 1 lime, freshly squeezed, about 1 1/2 tablespoons
2 teaspoons honey (optional)
1 cup coconut water
Place the fruit in a large serving bowl. Sprinkle half the chili powder to distribute evenly over the fruit, toss and distribute the remaining chili. Whisk together the lime juice, honey, and coconut water. Pour over the fruit and refrigerate to chill, stirring occasionally.
hakurei turnips
Don’t overlook the lowly turnip. This particular variety, knownin Farmer’s Markets as hakurei or Japanese turnips, is in season in late spring and June has a sweet, nutty flavor that requires little more than slicing and sautéing in olive oil. They can be sliced raw and tossed in a salad. The greens are also edible.
5-6 medium Hakurei turnips, rinsed well
2 Tablespoons olive oil
Remove the greens and stems from the rinsed turnips. Remove any blemishes from the peel, but it is not necessary to skin the turnips. Slice into 1/4 inch thickness rounds.
In a skillet, heat 2 Tablespoons of olive oil. When the oil begins to sizzle, add the turnip slices well-spaced. Stir to coat in the oil and allow them to rest two minutes. Flip each and continue to sauté 2-3 minutes until the edges just begin to brown.
take out-style shrimp with lobster sauce
This adaptation of a Cantonese-style restaurant take-out favorite relies on white pepper for it’s mild distinctive flavor. When cooking the shrimp and broccoli, I find removing them to a plate when they are cooked at their peak and adding them back to warm in the final stages of cooking avoids blunders when dish components have differential cooking times.
Shrimp with Lobster sauce
1 pound large shrimp, deveined and shelled i (16 /25 to the pound) Plan 4-5 shrimp per person
1 lb. ground chicken
2 tablespoons canola or neutral oil
1 clove garlic, minced
1 tablespoon Shaoxing wine, Mirin, or cooking sherry
2 scallion, white and tender green parts, chopped
2 carrots, cut into thin rounds
3 Tablespoons cilantro, leaves and upper stems chopped
3 cups broccoli, cut into small fleurets
1 1/2 cups low sodium chicken stock
`1 teaspoon sesame oil
1/4 teaspoon sugar
1/4-1/2 teaspoon salt
1/4 tsp fresh ground white pepper, to taste
2 tablespoons cornstarch mixed into a slurry with 2 tablespoons water
1 egg white, beaten slightly
Heat 1 Tablespoon of the oil in a deep-sided skillet over medium to high heat. Add the shrimp in a single layer and allow to rest 3-4 minutes. Flip each shrimp to the other side. Allow to rest another 3 minutes, and then stir occasionally until the shrimp are cooked through. Remove them to a clean plate.
Add 3 tablespoons of water to the pan and scrape any browned bits into the liquid. Heat over a medium flame. Add the broccoli and, if available, place a lid over the skillet allowing the broccoli to steam 3-4 minutes. Remove the lid to allow the liquid to reduce. Add two teaspoons of canola oil, stirring to coat the broccoli and sauté an additional 3-4 minutes until vibrant green and fork tender but crisp. Remove to the clean plate with the shrimp.
Cook the ground chicken, using a utensil to break up the clumps, until the meat loses it pink center. While the chicken is cooking, mix the wine, stock, sesame oil, sugar, salt, and white pepper together in a small bowl. Add 3 Tablesppons of water.
Add the carrots and garlic to the pan, stirring to distribute. Add the sauce and bring to a simmer. Make a well or clearing in the center of the pan. Add the cornstarch slurry into the well, stirring continuously to incorporate into the sauce. Next, add the beaten egg white into the well, allow it to set 30 scramble egg in center, and then stir 2 or three times to break up. Working quickly, gently fold through the ground chicken. Add the scallions and cilantro. Add back the shrimp and broccoli. Gently fold the shrimp and greens into the sauce. Simmer over medium to low heat another 4-5 minutes until warmed through taking care not to overcook the broccoli. Remove from heat immediately. Serve with white or brown rice.
umami
cabbage
When roasted or sautéd at high heat, green cabbage takes on umami flavors, that indescribably fifth taste first described in Japan that makes us want more. Cabbage stores well for a quick weeknight dish…simply add cooked chicken or tofu or shrimp, maybe a handful of peanuts or cilantro. I serve the cabbage over rice with a little siracha.
1 medium Green cabbage, cut in thick, leaves cut into 3- 4 inch squares
2 Tablespoons olive oil
2 teaspoons low-sodium soy sauce
2 teaspoons toasted sesame oil
2 Tablespoons water
In a large, deep skillet, heat 2 Tablespoons of olive oil until sizzling. Add the cabbage and stir to coat in the oil. Cook over medium heat until the edges begin to brown and char, stirring frequently 4-5 minutes. Add 2 Tablespoons of water to the pan to prevent scorching and help tenderize the cabbage.
Continue to sauté, stirring frequently until the water is evaporated. Drizzle the soy sauce and the sesame oil over the cabbage and continue to sautê 2-3 minutes until the cabbage can be easily pierced with a for but maintains its crunch.
Garnish, if you like with cilantro, peanuts, and siracha or add a cooked protein and serve over rice.
fish chraime
(simmered in spicy
tomato sauce)
Chraime is a Sephardic dish of fish simmered in a tomato broth. My version is full of smoky paprika and cumin. It’s an easy, no fuss weeknight meal that can be ready in minutes. Serve over couscous as the Moroccans do or with rice. If you plan to simmer the sauce for more than 45 minutes, choose whole-peeled canned tomatoes rather than crushed. Each family has it’s own spice blend…for brighter notes, add ground coriander or for extra heat, add Aleppo or red pepper flakes or a jalapeño.
1 - 1..5 pounds Halibut, Cod, Hake or Tilapia
1 medium onion, coarsely chopped
3 cloves garlic, minced
1 28 ounce can crushed tomatoes (no salt added) or 1 pound fresh tomatoes, coarsely chopped (8-10 plum tomatoes)
1 15 ounce can chickpeas, no salt added
2 red bell pepper, 1/4 inch chunks, pith and stem removed
2 teaspoons sweet or hot smoked paprika
1 teaspoon turmeric, ground
1 teaspoon cumin, ground
1/2 teaspoon Kosher salt
1/2 teaspoon black pepper, fresh ground
1/2 bunch cilantro, leaves and upper stems coarsely chopped
Heat 2 Tablespoons of olive oil in a deep skillet over medium heat. Add the chopped onion and sauté 10-12 minutes until golden and caramel in color. Add the garlic and sauté 45 seconds taking care not to brown. Add the tomatoes and peppers allowing them to cook for 2-3 minutes. If using fresh tomatoes, add water to the pan and use a spatula to break them up as they blister and release their juices.
Add the paprika, turmeric, cumin, salt, and black pepper, and stir well. Reduce heat, cover, and simmer 5-6 minutes. Check the consistency of the sauce, and add water or reduce on a higher flame as necessary. Add the cilantro and chickpeas and stir to distribute.
Remove the skin and any bones from the fish filets. Lay them into the skillet, nestling them into the tomato sauce.
Cover and simmer on low 3-4 minutes. Once the filets lose their translucence, check every 2-3 minutes for doneness. Remove fom heat immediately. Serve over couscous or rice.
rye blueberry dark chocolate muffins
(Lower Sugar)
Rye adds a delightful nuttiness to baked goods. It's an undersung hero of baking adding warmth and fiber to low sugar baking from cookies to brownies, especially when combined with chocolate. Pass on grocery store-baked muffins which pack 25-35 gm of added sugars and 400-690 mg sodium. These offer 3 gm of fiber, cut sodium by 50-70%, and reduce added sugars to 6-7 gm.Using full fat Greek yogurt or skyr makes a nice crumb and the chocolate and berries provide just right sweet notes.
11/2-2 cups blueberries, rinsed and dried
1 cup all-purpose flour
1 cup whole wheat flour
1/2 cup rye flour
1/4 cup light brown sugar
1/4 cup dark chocolate semi-sweet chips or 3 ounces 70% pure dark chocolate, broken into bits
2 eggs
1 Tablespoon baking powder
1 1/4 cup full fat 5% Greek yogurt or skyr
5 Tablespoons butter, unsalted, melted and cooled
1 teaspoon vanilla extract
1/4 teaspoon salt
Preheat oven to 375 degrees. Grease a 12-muffin tin well.
If using 70% pure dark bar chocolate, place in a storage plastic or silicone bag and pound with the back of a knife to break into flakes and bits.
Mix the dry ingredients including the all-purpose flour, the whole wheat flour, the rye flour, and the baking powder in a medium bowl.
In a separate small bowl, beat the eggs with the sugar until pale yellow in color. Add the yogurt, melted butter, and the vanilla extract and stir to incorporate well.
Add the egg mixture to the dry ingredients and stir to incorporate into a batter. Take care not to overmix. Gently fold in the blueberries and chocolate chips.
Fill each muffin cup 2/3 full. Bake 22-25 minutes until golden and a knife inserted into the center comes out clean.
Yield: about 12 servings
Smoky Roasted Brussel Sprouts
Smoked paprika is available in sweet (dulce), bittersweet, and hot (picante) varieties. Versatile in the kitchen, it's a great addition to Brussel sprouts. Roasting in the oven on high heat avoids steaming and keeps them crisp tender.
1 1b. Brussel sprouts
2 tablespoons olive oil
1/2 teaspoon smoked paprika (sweet)
1/2 teaspoon ground coriander
1/4 teaspoon fine sea salt
1/4 teaspoon black pepper, fresh ground
Preheat the oven to 425 degrees. Line a rimmed baking sheet with aluminum foil or parchment.
Wash and trim the Brussel sprouts removing any bruised outer leaves. Cut each sprout in half.
Toss the sprouts in olive oil, smoked paprika and coriander. Distribute the sprouts cut-side up and season with salt and pepper.
Roast in the oven 25 minutes until the buds are tender and edges of the leaves begin to brown and crisp.
Leek, Apple, and Mushroom barley
baked risotto
3/4 cup barley, cooked
1 onion, coarsely chopped
2 leeks, grit soaked out in water, coarsely chopped
1 apple, peeled and cored, coarsely chopped
8 ounces sliced Baby Bella mushrooms
2 celery stalks, sliced thin
2 Tablespoons olive oil
1/4 teaspoon or 6 grinds black pepper
2 large eggs
1/2 tsp dried thyme or herbs d’provence
Prepare barley:
In a saucepan, bring 3 cups of water and 1/4 teaspoon salt to a rolling boil. Reduce heat and add 3/4 cup of barley. Cover, leaving an opening in the lid to vent to avoid boil-over, and simmer 25-30 minute. The barley will be tender but still chewy, and cooked through so the pearl center is uniform in color. Drain well.
Grease a 9 inch baking dish with olive oil. Preheat the oven to 350 degrees.
Wash the leeks to remove grit. I cut them in half lengthwise and immerse in a water bath to remove any soil between the layers. Dry well and slice thinly.
In a large skillet, heat 1 Tablespoon olive oil. Sauté the onion over medium to low heat 10-15 minutes until deep brown and well-caramelized. Add the leeks and celery and continue to sauté 3-4 minutes. Add the mushrooms, garlic, thyme, and tarragon. Sauté over medium heat, stirring occasionally, over moderate heat another 2 minutes until the mushrooms release their liquid and begin to brown.
Transfer the leek and mushroom mixture to a bowl. Add the barley and combine well to distribute evenly.
Spoon the mixture into the baking dish. Place on a middle shelf in the oven at 350 for 25 minutes covered. Uncover and bake 20 minutes more until the top begins to brown.
Cauliflower
Mac ’n Cheese
Despite the deceptively “healthy” ingredient list for this lightened up Mac ’n Cheese, the cauliflower makes this dish lusciously rich and creamy. It also adds fiber and to reduce the amount of animal fat and carbohydrate typical of recipes for this childhood favorite. Nonetheless, it has saturated fats and should be enjoyed in moderation when your family has a hankering for this classic comfort food.
1 head cauliflower, about 4 cups florets
16 ounces penne or elbow macaroni
2 3/4 cups almond milk or low-fat milk
12 ounces shredded cheddar cheese or desired combination of cheddar, jack cheese, parmesan, and mozzarella
1 teaspoon ground black pepper
2.5 tablespoon all-purpose flour (or 1 tablespoon + 2 teaspoons whole wheat flour)
2 tablespoons unsalted butter
1 teaspoon salt
1/2 cup breadcrumb (optional)
Preheat oven to 375 degrees.
Rinse the cauliflower and cut into 2 inch segments. Bring a large pot of water with 1 teaspoon of salt to a boil and add the caulifower. Cook for 12 minutes until tender.
Using a slotted spoon, remove the cauliflower to a large baking dish. Allow to cool, then, with the back of a fork, smash the florets into a chunky mash. The caulflower will become creamy, but preserve the smaller florets.
Bring the water in the pot back to a rolling boil. Add the pasta to the boiling water, stirring occasionally, and cook following package directions until firm but tender or al dente. Be careful not to overcook the pasta. Drain the pasta and remove to the baking dish with the cauliflower.
To make the cheese sauce, set a saucepan on the stove and melt 2 tablespoon of butter over low heat. Slowly whisk in the flour, stirring continuously, to make a roux. Continue stirring and slowly add in the milk, heating over 2-3 minutes. Add the shredded cheese and continue to stir until the cheese is fully melted into the white sauce. Turn the heat up to low moderate and allow to the sauce to reduce until it coats the back of a spoon.
Pour the cheese sauce over the pasta and cauliflower in the baking dish. Fold the pasta and cauliflower into the sauce until evenly coated. If using breadcrumbs, sprinkle evenly on top of the casserole.
Bake 30 minutes uncovered in the oven on a center shelf until cheese is bubbly and the breadcrumbs slightly browned.
red pepper marinara
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I find this red pepper marinara a welcome alternative to store-bought tomato sauce. Very young and older palates will appreciate that it’s less acidic and you can reduce the salt and sugar hiding in jarred sauces. The recipe easily freezes in smaller portions, too. Use it for lasagnas, eggplant rollatini, or eggplant parmigiana to sere alone or along with penne.
1/4 cup olive oil
1 yellow onion, coarsely chopped
4 large red peppers, cored and seeds removed
3 cloves of garlic, minced
1 tablespoon white wine vinegar
1 teaspoon dried oregano
1 teaspoon thyme
1/3 cup parsley
1/2 cup low sodium vegetable or chicken broth
2/3 cup water
1/4 teaspoon red pepper flakes
1/2 teaspoon brown sugar
Rinse the peppers well. Remove the stem, core, and seeds. Chop into 1 1/2 inch pieces.
In a saucepan, heat 1/4 cup of olive oil over moderate heat. Add the onion and sauté until translucent and lightly browned 10-12 minutes. Add the peppers, stir, and continue to cook over low to moderate heat until the peppers begin to break down, 12-15 minutes.
While the peppers are cooking, assemble the minced garlic, oregano, thyme, parsley, and red pepper flakes. in a small prep bowl. When the peppers have softened, add the garlic and herbs, stirring over low heat until the garlic is fragrant 1-2 minutes. Add the chicken broth, vinegar, and water and stir to combine well. Simmer on low, covered, for 20 minutes. At this point, I taste and add the brown sugar as needed depending on the natural sweetness of the peppers. l
Remove from heat and allow to cool. Using an immersion blender or food processor, pulse 8-10 times until the marinara is a thick, chunky consistency. Be careful not to overprocess.
Store in an airtight container in the fridge 3-4 days. The sauce freezes very well. Serve over pasta or use in lasagnas and parmagiana as you would use marinara.
Arroz con Leche with Citrus Peel (Rice Pudding)
Arroz con Leche with Citrus Peel (Rice Pudding)
Lower sugar
4-6 servings
11/2 tablespoons brown sugar
4 cups lowfat milk (may substitute soy or almond milk)
2/3 cup short-grained white or brown rice
2 Tablespoons sugar
1/2 teaspoon quality vanilla extract
1 large slice lemon rind, pith scraped, coarsely minced
1/8 teaspoon salt
1/8 teaspoon cinnamon (optional)
Preheat the oven to 325 degrees.
In a saucepan, add the rice, lemon zest peel, cinnamon, and 11/2 Tablespoons of sugar, and salt. Add 1/2 cup of milk to cover the rice. Heat over a moderate flame, stirring occasionally. When the liquid begins to boil, reduce the heat to a simmer and allow the rice to absorb the milk. Add an additional cup of milk and stir, continuing to simmer and adding 1/2 cup of milk at a time as the liquid is absorbed. When the rice seems tender and creamy like a porridge after 30-35 minutes, add the vanilla and stir well. Taste and adjust the sweetness to your liking, adding more sugar as necessary. Allow to cool. Serve alone or with the berries either warm or chilled.
Arroz con Leche with Citrus Peel (Rice Pudding)
Arroz con Leche with Citrus Peel (Rice Pudding)
Lower sugar
4-6 servings
11/2 tablespoons brown sugar
4 cups lowfat milk (may substitute soy or almond milk)
2/3 cup short-grained white or brown rice
2 Tablespoons sugar
1/2 teaspoon quality vanilla extract
1 large slice lemon rind, pith scraped, coarsely minced
1/8 teaspoon salt
1/8 teaspoon cinnamon (optional)
Preheat the oven to 325 degrees.
In a saucepan, add the rice, lemon zest peel, cinnamon, and 11/2 Tablespoons of sugar, and salt. Add 1/2 cup of milk to cover the rice. Heat over a moderate flame, stirring occasionally. When the liquid begins to boil, reduce the heat to a simmer and allow the rice to absorb the milk. Add an additional cup of milk and stir, continuing to simmer and adding 1/2 cup of milk at a time as the liquid is absorbed. When the rice seems tender and creamy like a porridge after 30-35 minutes, add the vanilla and stir well. Taste and adjust the sweetness to your liking, adding more sugar as necessary. Allow to cool. Serve alone or with the berries either warm or chilled.
Spiced Carrot Muffins with Cardamom and Ginger (Lower sugar)
12 muffins
1/2 cup whole wheat flour
1/2 cup all-purpose flour
1/3 cup instant or rolled oats
1 1/2 cups grated carrot, lightly packed
1/3 cup vegetable oil
1/2 cup water
1/3 cup sugar
2 Tablespoons light brown sugar
2 eggs, large
1 tsp vanilla extract
1/4 cup milk or buttermilk
2 tsp ground cinnamon
3/4 tsp ground ginger
1/4 tsp ground nutmeg
1/2 tsp ground cardamom
1/4 tsp salt
1 1/2 tsp baking powder
1/4 tsp baking soda
Preheat the oven to 400°F.
Lightly grease a 12-cup muffin pan.
In a medium bowl, whisk together the dry ingredients, including the flours, oats, sugar, baking soda and powder, and the spices.
In a separate prep bowl, add the water, milk and oil. Whisk in the eggs to combine. Stir the wet ingredients into the dry ingredients, then fold in the grated carrots.
Distribute the batter into the muffin pan wells. Bake on a center shelf for 20 to 25 minutes, until golden and a utensil inserted in the center comes out clean.
Melty, Creamy Tahini and Garlic Cauliflower
Roasted Melty, Creamy Tahini and Garlic Cauliflower
3 tablespoon lemon juice, freshly squeezed
1/2 cup sesame tahini
3 cloves garlic, finely minced
fresh ground black pepper
1/8-1/4 tsp salt
1/3 cup water
1 head cauliflower, cut in florets
Preheat the oven to 425 F
Blanch the cauliflower florets in a pot of briskly boiling water for 3 minutes. Remove immediately with a slotted spoon to a small bowl. Allow to cool for 5 minutes. Mix the ingredients for the tahini sauce together. Stir to form a thick paste adding a little more water as needed. Toss the cauliflower in the tahini.
Lay the cauliflower, well-spaced, on a rimmed baking tray greased with a little olive oil. Place in the oven 25 minutes until the tops begin to turn caramel brown. Enjoy!
Leek and Onion Bread Pudding with Savory Fall Greens
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3 cups dark leafy greens like kale or Swiss chard, torn into 2 inch pieces
1/2 medium to large red onion
2 leeks, washed and cut into thin half moons
2 cloves garlic, minced
1/8 tsp fresh ground black peper
1/4 tsp salt
2 Tablespoons fresh dill, chopped
1 Tablespoon Italian flat-leaf parsley, chopped
1 cup 2% milk
2 eggs
2 Tablespoons olive oil
4-6 slices good sourdough, crusts on, torn into one inch pieces
Set the oven to 300 degrees F.
Distribute the torn bread pieces on a sheet pan and toast in the oven 10-15 minutes to remove moisture. Remove from heat just as the toasts show slight browning. Raise the oven temperature to 375 degrees F.
Heat 1 Tbsp olive oil in a heavy bottomed sauté pan. When the oil just begins to smoke, add the onions and sauté over medium low heat 6-7 minutes. Add the leeks and continue to sauté 5-8 minutes until the onions are well-caramelized and golden brown.
In a medium prep bowl, beat 2 eggs. Add 1 cup of milk, dill, parsley, salt, and pepper and blend to combine. Add the bread croutons to the egg mixture and fold gently. Allow the mixture to rest for 15 minutes.
While the croutons are soaking, add 1 additional Tablespoon of olive oil to the onion mixture and heat over medium. Add the garlic and sauté 1 minute taking care not to allow browning. Add the greens to the leeks and onions and sauté coating well in the oil 2 minutes until wilted and verdant green in color.
Spread one third of the greens and onions in the bottom of a well-greased gratin or casserole dish. Add the remaining two thirds of the greens and onion mixture to the bread and egg mixture. Fold the ingredients to distribute well.
Pour the bread and egg mixture over the greens in the casserole dish and spread out to cover the bottom using a spatula if necessary.
Bake uncovered in the oven 30-35 minutes. When fully set, place under the broiler 1-2 minutes to brown the top, watching carefully.
Rustic ricotta cheesecake
with pear and lemon
(roman Cassola)
This rustic ricotta torte caramelizes at the edges giving it beautiful caramelized notes. It's creamy and delicious! A ricotta cheesecake known as a cassola served at Hanukkah by Jews living in early Rome was so beloved it became adopted by their Roman neighbors as a Christmas torte. The addition of pear and lemon zest, though not traditional, allows for reduction in sugar.
16 ounces whole milk ricotta cheese
1 Bosc or Bartlett pear, peeled and cored, 1/4 inch cubed
4 large eggs
½ teaspoon vanilla extract
3/4 cup sugar
zest of one lemon, pith removed, minced fine
1/8 teaspoon fine sea salt
2 tablespoona extra-virgin olive oil
Preheat the oven to 375º F. Grease a 9 inch round springform pan with the olive oil, then dust with flour or use baking spray.
In a medium bowl, beat the eggs. Using a whisk, add the sugar and vanilla and continue to beat until the mixture is light in color. Add the ricotta, salt, lemon zest and whisk until the batter is fluffy and ingredients well-incorporated. Gently fold in the diced pear.
Pour the ricotta mixture into the baking pan and shake gently to evenly distribute. Bake at 375 F for 40 minutes.
Allow to cool. When set, the torte should be golden brown at the edges and have a creamy interior.
Pears Poached
in Wine
I first had these pears an at inn set above the rolling Monferrato Hills in the Northwest corner of Italy. The inn’s burly owner, Beppe, had unyielding standards for breakfast. Each morning, there were fresh cheeses and orchard fruits from neighboring farms and black Italian coffee set out on cafe tables beneath the creeping bougainvillea.
I asked the server for a recipe for poached pears that he set in front of me with a wedge of fresh robiola cheese. He looked at me incredulously, “It’s just canelle, cinnamon, and wine from the vineyard.”
I’ve been making them ever since…such a simple recipe but opulent enough to impress guests. They are delicious served on their own or chilled or warmed with vanilla frozen yogurt, ice cream, or mascarapone. Robiola cheese or a wedge of manchego would also be delicious.
The type of wine is not essential…both dry varietals and riesling has worked fine. They are equally delicious with red wine taking on a richer and more brooding sensibility like a good mulled wine in Fall. Any time I have reached the end of a bottle, perhaps one sitting I the ridge two or three days, becomes a good excuse to poach pears. I find no need to add sugar as the natural sugars in the pears and wine are satisfying well enough for me. Cinnamon alone is likely all that is necessary, but I add a few cloves and cardamom to make the ethereal.
4 Bosc or Anjou pears, stems attached preferably
2 cups white wine
4 cloves
1/4 teaspoon cardamom
1/4 teaspoon cinnamon
Rinse the pears. Using a vegetable peeler, remove the skin leaving the pears whole and stems attached.
Set a saucepan on the stove. Add the cloves, cardamom, and cinnamon to the pan. Lay the pears in the pan.
Over low to medium heat, warm the pan to toast the spices for 1-2 minutes until aromatic. Next, add the 2 cups of wine. The liquid should cover the pears at least halfway.
When, the liquid begins to roil, reduce heat to a simmer and cover. Cook over low heat for 10 minutes until pears are tender. Rotate the pears to the other side if not fully submerged in the liquid. Continue to cook another 5-10 minutes until a fork inserted easily pierces the flesh. Be careful not to overcook or the pears will soften and break down.
Remove the pears with a slotted spoon. Raise the heat to medium and reduce the liquid to a light syrupy consistency. 5-6 minutes.
Store the pears in their strained syrup 3-4 days. They are delicious served on their own or chilled or warmed with vanilla frozen yogurt, ice cream, or mascarpone. Robiola cheese or a wedge of manchego would also be delicious.