HEALTHY MEDITERRANEAN COOKING!

When I think of Mediterranean cooking, I think Italian coastal but many of us think of Spa food when we mention the diet from the Mediterranean. Usually in Spa's you will also find these foods fused with Asian technique. I have been working on some new lighter recipes, since that is what so many of you have been requesting.

I don't really do diets or diet food but like to work on lifestyle and cooking for flavor and living a healthy life. Following the guidelines of the Mediterranean diet will give you something to look forward to at each meal and the opportunity to live a happy and healthy life.

After starting my catering business and working on many new recipes, I found that "taste does make waist"...yikes, I gained 10 pounds! So...I am sympathetic to your requests for lower calorie foods. I will get back to more soups as we move into winter but for today, it is a nice light scallop dish. I love the flavor and texture of scallops but this same recipe would lend itself to shrimp or even a firm light fish (like halibut). The thing I love about the Mediterranean way of cooking, it brings a passion for sitting at the table! Buon Appetito!

SAUTEED SCALLOPS

3 Tablespoons Italian lemon infused extra virgin olive oil

If you don’t have above combine 3 tablespoons olive oil with 2 tablespoons

lemon zest and let stand for 12 hours, then strain.

1 Lb. fresh large scallops

1 Teaspoon honey

1 Teaspoon lemon juice

½ Papaya, small dice

1 Tablespoon cilantro, chopped (use parsley if no cilantro is available)

1 Teaspoon chives, chopped

1 Tablespoon red pepper, finely chopped

1 Tablespoon red onion, finely chopped

In a small bowl mix together honey and lemon juice, then mix in the papaya,

cilantro, chives, pepper and onion. Set aside. Lightly oil a large sauté pan, over

medium heat cook scallops 2 to 3 minutes per side until cooked. Be careful to

not overcook. Serve with 2 teaspoons lemon oil and 2 tablespoons papaya mixture.

Might I suggest serving over lemon rice or wild rice with baby organic carrots or green beans.

Divide scallops into 4 servings, about 225 calories per serving.

PASTA & PEAS!

More soup...It's raining and chilly, very unusual for San Diego in October, but the combination of rain and cold makes me think of SOUP! Pasta shapes, creamy potatoes, dried beans and deep green leafy vegetables all make up the fresh and simple taste of Italian soups. The Pasta and Pea recipe below is quick as well as easily assembled. The ingredients can probably be found on any day in your refrigerator or pantry. As with most Italian soups a few drops of good olive oil, a little black pepper and/or a little grated cheese (good Italian cheese!) will bring out a full and robust flavor.

Please remember, if you are making a soup with pasta, with multiple meals anticipated, add the pasta when you are ready to eat. When you are reheating, add the pasta in the final stage before serving. I think I enjoy the anticipation almost as much as I do the first spoonful! Anyway...here's Pasta & Peas.

Rice and Peas is a famous and traditional dish of Venice. Here’s a simple version of that dish.

First open a bottle of wine – I prefer a red but white is just fine. Pour yourself a glass and sit down and relax a moment, this is going to be quick and simple...

Pasta and Peas

2 tablespoons butter

2 oz pancetta or bacon, chopped fine

1 small white onion, chopped

4 tablespoons minced parsley

1 10oz package petite peas, thawed

1 ½ quarts chicken stock (canned is OK)

4 to 6 oz pappardelle or wide egg noodles

salt and pepper

½ cup parmesan or Romano cheese

Heat butter in a soup kettle. Add pancetta or bacon and sauté until brown – about 2 minutes. Add onion and parsley until onion softens – about 2 minutes. Add peas and sauté 2 minutes. Add stock and bring to a boil. Add noodles and simmer until just tender – about 7 minutes. Season with salt and pepper.

Ladle soup into warm soup bowls and serve immediately. Pass the cheese and enjoy! Buon Appetito

CABBAGE SOUP (ZUPPA DI CAVALO)

There were so many comments on my Minestrone, I decided to give you another soup recipe. This soup comes from Siena. When I asked the server about the soup, she took me to the chef, he didn't speak a word of English (and my Italian is really not so good!) so he just showed me the ingredients and I translated what he said the best I could! After some adjusting, the recipe below is as close as it gets.

In any garden in Tuscany, you will find black cabbage (cavalo nero) growing. By the first frost, the leaves are tasty and tender. Cavalo nero is a very important ingredient in many of the winter foods of Tuscany. This soup like many of the foods of Tuscany are born of great imagination and little money. These foods are known as la cucina povera or the poor kitchen. The next time you are in Italy, get a soup with every meal and a new world of cooking will open up to you. Maybe I'll write a soup cookbook, so I can test out soup recipes everyday!

Moving along, black cabbage is hard to find in California and kale is the closest thing but not nearly as tender, so I substitute savoy or napa cabbage and since I also grow swiss chard, there is usually a little chard mixed in. Hope you enjoy this recipe as much as I do...

Maybe you would like to have a Tuscan themed party but don't have the time to prepare...I can do that for you, a soup buffet perhaps. A Tasteful Experience.com personally caters to your needs and we are delighted to care for small parties with personal attention to every detail.

CABBAGE SOUP (Zuppa di Cavalo)

2 lbs Savoy cabbage

2 qt Vegetable stock

2 tablespoons extra-virgin olive oil

1 yellow onion, chopped

2 cloves garlic, chopped

2 carrots, chopped

1 celery stalk, chopped

1 14 ½ oz. can diced tomatoes, drained or

1 lb. roma tomatoes seeded and diced

2 15 oz. cans cannellini beans-rinsed and drained

or 1 ¼ cups dried beans (fully prepared and cooked)

1 teaspoon dried thyme

Salt & pepper

Clean and remove hard stalks and veins from cabbage, chop coarsely. In large stock pot, heat the 2 tablespoons of olive oil, add onion and garlic and cook until soft, about 3 minutes. Add carrots, celery and cabbage, Cook, stirring occasionally until the vegetables begin to wilt, about 10 minutes. Add tomatoes, 1 quart of stock, thyme, salt and pepper to taste and bring to a boil. Lower to simmer and cook for 30 minutes, stirring occasionally. Add the remaining stock and cook covered for another 45 minutes. Add the beans and cook for 15 more minutes. Buon Appetito!

Autum means SOUP TIME!

I've missed a few weeks, sorry! I had to travel to do some cooking in other towns, but now I'm home...and it has cooled off. Cool weather and I immediately think SOUP. Soup tiplifies the best of Italian cooking. Simple techniques that bring out the best of healthy ingredients. Grains, vegetables and legumes are the essentials of most Italian soups. Simple ingredients equal satisfying flavors.

Soups are also a great way to clean out the vegetable crisper or the pantry. Full of flavor and light on labor. Make enough for two meals and you won't have to cook tomorrow. Everything for this recipe (might I suggest all organic) can be purchased at your local Farmers Market.

When in Italy, I make a point of eating soup at least once a day. It’s that wonderful Italian cooking that led me to the following recipe. When you’re shopping pick up some wine and a loaf of crusty Italian bread. Perfect with this soup. I know minestrone sounds boring but try this soup and you will probably dream of Italy and your body will be very happy with you.

MINESTRONE

½ pound each: green beans, savoy cabbage (large stems removed) and carrots

2 leeks, dark green areas removed

1 medium sized celery root (you can substitute a couple of stalks of celery if necessary)

2 onions, finely chopped

2 cloves garlic, finely chopped

2 ounces pancetta or bacon, chopped

2 tablespoons tomato paste

1 bunch parsley

1 bunch of herbs (basil, sage, rosemary, thyme, marjoram)

4 tomatoes, peeled, seeded and diced

4 potatoes, peeled and diced

12 cups vegetable broth

Cut beans, cabbage, carrots, leeks, celery, onions and garlic into bite sized pieces. Saute pancetta in 2 tablespoons olive oil, add the vegetables and cook until wilted, about 5 minutes. Add 12 cups vegetable broth, bring to a boil and simmer 2 hours. Add tomato paste, herbs, parsley and ½ cup of red wine (you must have opened a bottle by now!) Simmer for 30 minutes, add potatoes and tomatoes. Simmer for another 30 minutes. Serve with grated parmesean and the crusty bread. Buon Appetito!