FARRO

Farro has a long and glorious history, being the original wheat, it is the grain from which all others derive. Farro fed the Mediterranean for a few thousand years and was the breakfast of the Roman legions. Being very difficult to grow, as hybrids emerged, cultivation dwindled to just two valleys in Italy. Almost extinct, it became a haute grain in elegant restaurants in France and Italy. Although a dark horse in America it is gaining in popularity, mainly because of it's nutritional value and ease in digestion. It does contain gluten but a weaker form than our modern wheat, so it digests quickly and with ease.

Similar to barley, it is plump, chewy and nutty. Great hot or cold, in soups, salads or just mixed with vegetables. When purchasing you will see the whole grain and a semi pearled, although the semi pearled is quicker to cook, the texture and nutritional value are extremely better in the whole grain.

I will be selling a few salads through the summer at a few local Farmer's Markets and adding some traditional Tuscan soups in the fall. What that means is you aren't getting a recipe from me but stop and try a salad and if you like, I will be delighted to help you get started using this great grain.

So...be a trendy health conscious cook and eat farro, it's good for you! Buon Appetito!

GRILLED EGGPLANT WITH LEMON SAUCE

I know it's been a long time time since I've written...sorry. I received so many inquiries about the Grilled Eggplant that you have shamed me into being a responsible blogger and writing this article. Thank you, sometimes we all need some prodding!

Before the recipe, let's talk eggplant. Oddly, it's misunderstood and underrated. Because of it's pleasant but bitter flavor, many people think they don't like it! Fact is, you need to learn how to handle this great vegetable or purchase a dish from a restaurant that can take the time to prepare properly. You will find, most Mediterranean countries use eggplant regularly. It's interesting flavor really works as a balance ingredient in many recipe.

Eggplant is a member of the nightshade family which includes tomatoes and potatoes. It grows on a vine like tomatoes. Eggplant is very rich in fiber and potassium and contains about 80 minerals and vitamins. Although available all year, August to October is our actual growing season in the U.S. I'm going to be picking my first the end of this week!

Look for eggplant that is firm and has a smooth, shiny skin and fresh green stem end. It should be heavy for it's size, an indication the flesh is solid and without excess seeds. Mature eggplant with a dull skin and dark seeds will probably be bitter! Some of the large globe eggplant have a tough skin and need to be peeled, but if you are braising or boiling peeling is not necessary. Modern varieties are bitter free, the reason to salt is to draw out moisture. This is an optional step but one I always use. After letting stand for about 45 minutes to an hour, rinse and dry the eggplant. The dried piece will absorb less oil and have a creamy, mild texture. Sauteing in olive oil will add a richness in flavor, frying will become golden and intensified. Ok...so now are you ready to try your hand at cooking some eggplant? Nervous? Start with some Italian music and a glass of wine. Go to the store and buy the eggplant before you start drinking!!!

Eggplant Appetizer

1 large eggplant, sliced ¼ “ thick

4 Tablespoons extra-virgin olive oil

4 Tablespoons fresh lemon juice

2 Tablespoons parsley, finely chopped

2 Tablespoons fresh basil, chopped

¼ teaspoon garlic powder

Salt & pepper to taste

Salt eggplant slices and let drain for about an hour. Squeeze, Rinse and pat dry. Combine the remaining ingredients, mix and set aside. Again, it’s your option to cook on the grill or just use the stovetop. In either case, lightly oil your cooking surface and preheat. Lightly brush olive oil on both sides of eggplant and cook until tender. Arrange the cooked slices of eggplant on a platter, beat the lemon mixture and evenly pour over the eggplant. Cover your platter tightly with plastic wrap and allow to marinate at least 4 hours to overnight. Serve at room temperature. Put some nice garnish on the platter, like parsley and rosemary. A couple of nasturtiums adds the perfect color. That's it... Buon Appetito!

ESCAROLE & BEAN RISOTTO

I just picked my first head of escarole today! It was so incredibly mild and tender, I wish I had grown more. I'm going to give you my recipe as I have taught in my cooking classes but tonight I did something a little different. I had a beautiful fresh halibut and wanted something to really contrast the flavors, so...first I used cranberry beans instead of cannellini beans, then I used a dry red wine instead of white wine and beef broth instead of chicken. The stained rice looked great with the grilled halibut and the taste was great. This is just a really nice way to dress up such a simple and delightful dish. When I was young (long time ago!) my mother made escarole and bean soup, another quintessential Sicilian dish.

This dish is so good, you can eliminate the butter and cheese (use a buttery olive oil) and have light and refreshing low fat, gluten free meal. This is so good it can stand on it's own but makes a great side dish. Hard part, as a side dish you're not suppose to eat as much! I hope you'll give this a try, right now you can find escarole in the markets and Farmer's Market. If you don't always buy organic, this is a green that should be purchased organic. Make sure to wash your escarole at least twice or three times to get all the grit and dirt out. Buon Appetito!

RISOTTO WITH WHITE BEANS & ESCAROLE

6 Cups chicken broth

2 Tablespoons olive oil

2 Oz pancetta, finely chopped

1 Small onion, chopped

1 Stalk celery, chopped

2 Cloves garlic, finely chopped

4 Tablespoons fresh parsley, chopped

1 ½ Cups Short grain rice, Arborio, carnaroli or vialone nano

1 Cup white wine

1 14 ½ oz jar cannellini beans, I prefer imported (or great northern)

(If you have the time prepare 1 cup dried white beans)

1 Head escarole, cleaned and chopped

2 Tablespoons unsalted butter

½ Cup Romano or Parmesan, grated

Heat broth in saucepan to simmer, keep warm and covered. In large pot, heat oil over low heat. Add pancetta, cook until tender but not browned. Add onion, celery, garlic and 2 tablespoons of the parsley, cook until the vegetables are soft (4 to 6 minutes). Add rice and cook for 1 more minute. Raise heat to medium. Add white wine, cook, stirring occasionally (do not let rice stick or burn) until the liquid is just about all absorbed. Continue cooking and adding broth, about ¾ cups at a time. When rice starts to become creamy and tender, about 15 minutes, stir in escarole and continue ladling broth until the rice is completely tender and creamy. Add the beans and gently stir into the rice. Remove from heat and stir in butter and ¼ cup of the grated cheese. Cover and let stand for about 3 minutes. Serve on plates or bowls, garnish with remaining parsley and cheese.

BLOOD ORANGE SORBET

Blood oranges are part of Sicilian culture. From January to April, it is pretty easy to find blood oranges. The origin of the blood orange is rather unexciting, just a mutation of the sweet orange. The berry like flavor and color is just incredible. Mostly they are just eaten but you can make sauces from them as well as one notable antipasto where slices are placed in a dish topped with very thin slices of red onion then a drizzle of olive oil. For me I love the sorbet, it is so refreshing and light and easy to make. Blood oranges are now grown in California and are easy to find. This is the season, so keep your eyes open. I just bought some last week at a Farmer's Market. You can use regular oranges but it just isn't the same. Don't get me wrong, Blood Orange Gelato is out of this world but sorbet is refreshing and will save a few fat calories. "Taste makes waist".

BLOOD ORANGE SORBET

1 Tablespoon blood orange zest

1 ¼ Cups water

¾ Cup sugar

Enough blood oranges to make 2 ¼ cups puree (3 to 4 pounds)

Combine zest, water and sugar in saucepan, stir over high heat until sugar totally dissolves and comes to a boil. Remove from heat. Peel oranges, cut away all pith and seeds. Work over a bowl, so not to loose any juice, cut out membranes. Combine orange and it’s juices to make 2 ¼ cups, transfer to blender or processor and puree until smooth, about 45 to 60 seconds. Mix with reserved syrup , cover and refrigerate overnight. Process in ice cream maker. Transfer to container and freeze. You will need to soften for about 20 minutes before serving.

If you don’t have an ice cream maker. Prepare as above, but place liquid in a long flat container and place in freezer. About every half hour, take out and with the tines of a fork, run through mixture. Continue this process until frozen into crystals.

Buon Appetito!

PEAR TART

As winter comes to a close, I look in the mirror and can see...I've been eating too good the last few months! Although I am interested in losing the extra pounds this winter has blessed me with, I'm not so interested in giving up on my desserts. Below you will find a nice light tart and if you want to make gluten free just replace the breadcrumbs.

As for the extra weight...I've had to plan our menu a week at a time, so we can stay on course. I love my pizza and bread but for the next few weeks it is going to be whole grain flatbread. I'll give that great recipe in the next few weeks. I usually eat pretty well but it's the snacks that got me this winter. Anyway, right now the greens are incredible! Farmers Markets are loaded with great organic vegetables and my garden is reaping the reward of a little winter gardening! Hope you enjoy the tart.
Buon Appetito!

PEAR TART

1 Cup slivered almonds, roasted

½ Cup bakers sugar

¼ Teaspoon sea salt

½ Cup breadcrumbs, plain & finely ground

1 Egg while, lightly beaten

2 Tablespoons almond or olive oil

3 Tablespoons fresh lemon juice

1 Teaspoon lemon zest

3 Large ripe pears (Anjou’s are perfect)

2 Cups red grapes, halved and seeded

Preheat oven to 350. Lightly oil a 10” springform pan. In food processor combine almonds, 1/3 cup of sugar and salt. Pulse until fine ground. Add breadcrumbs and pulse to mix. Drizzle egg white and oil over breadcrumb mixture, pulse until mix is wet but still crumbly. Press 1 ½ cups of mixture into bottom of pan. Bake about 8 or 9 minutes, until firm. In large bowl combine lemon juice, zest and remaining sugar. Peel and core the pears, then slice lengthwise about 8 slices per half. Put the sliced pears into the lemon mixture as they are cut. Add grapes and toss to mix. Put the fruit mix on top of the crust. Sprinkle with the lemon mixture and top with the remaining breadcrumb

Mixture. Bake for 30 to 35 minutes (fruit should be tender and bubbling, if it browns to quickly, tent with some foil). Cool in pan on wire rack, at least 10 minutes. Loosen and remove. Serve warm or at room temperature.

ROASTED BUTTERNUT SQUASH SOUP

As winter comes to a close, time to think about shedding a few of those "comfort food" pounds...no sense in giving up flavor, so how about one more squash soup. Good idea! Happy you thought of it.

Roasting the butternut squash with a little balsamic is going to give this soup an incredible flavor. Simple, hearty and healthy. This soup with a small salad makes a perfect light meal but feel free to serve as a first course. If you are unfamiliar with butternut squash, it has a hard flesh, so be careful with the knife. I suggest trimming the ends and using a good potato peeler to remove the skin. Slice in half lengthwise and scoop out the seeds, then cut into cubes.
NOTE: If you are not using dairy, Almond Milk works nicely with this recipe.

ROASTED BUTTERNUT SQUASH SOUP

2 Tablespoons extra virgin olive oil

½ Small onion, diced

1 Stalk celery, diced

1 Small carrot, diced

1 Cinnamon stick

2 Tablespoons toasted pine nuts

4 Cups chicken stock or broth, low sodium please

Salt & Pepper to taste

½ Cup Half & Half (or other heavy cream)

or substitute Almond Milk for the cream.

1 Recipe Roasted butternut squash, recipe follows

Roasted Butternut Squash:

1 Large Butternut Squash

4 Tablespoons butter

2 Tablespoons Fresh Rosemary, chopped

2 Balsamic vinegar

¼ Teaspoon salt

¼ teaspoon pepper

¼ Teaspoon ground ginger

1 Teaspoon sweet ground pepper (or mild chili powder)

1 Tablespoon sugar

Preheat oven to 400. Heat butter in skillet until melted, pull off heat, add remaining ingredients, put back on heat and stir for about 1 minute. Place squash in large bowl, pour mixture over squash and mix well. Transfer to baking sheet in a single layer, place in oven and cook until very tender (about 40 to 45 minutes). Using a spatula turn at least once.

SOUP:

Heat oil in large pot or saucepan, add onion, celery, carrot and cinnamon, cook until soft, about 5 minutes, add pine nuts and chicken stock, bring to a boil, add squash and simmer for a few minutes. Take off heat, season with salt and pepper. Puree soup in blender or processor to a smooth consistency. Return to pot and simmer for another 10 minutes to let flavors meld. Remove from heat, stir in half & half, adjust seasoning if necessary. Serve hot. (In the summer, try serving at room temperature or with a slight chill)

RIGATONI WITH BROCCOLI & TURKEY SAUSAGE

We are getting close to spring but it is still comfort food time. I want something good, healthy and not heavy on the calories. With this recipe you will be giving up nothing. When I was young, this dish was done with rapini (broccoli rabe), pork sausage and heavy cream! With this recipe you don't have to give up any flavor while still enjoying a healthy meal.

If you don't eat dairy, replace the milk with chicken broth (use homemade or low sodium organic packaged. Your sauce won't be as creamy but very good! I usually only have non fat milk in my refrigerator, so that's what I usually use, again it is not as creamy but still very good! If you're not a broccoli fan, eat it anyway, it's good for you! Just a little note; I usually weigh my pasta as a means of controlling my calories. I find that 3 ounces of dried pasta is a reasonable amount and will leave room for the broccoli and sausage.

RIGATONI WITH BROCCOLI AND TURKEY SAUSAGE

3 Links hot turkey Italian sausage (about 3/4 pound)

2 Teaspoons extra-virgin olive oil

1 Onion, sliced thin

2 Cloves garlic, finely chopped

1 Red pepper, sliced

2 Tablespoons flour

2 Cups 1% milk

1 Bundle fresh herbs (whatever you might have on hand,

such as rosemary, oregano, parsley, thyme, place in

cheesecloth or tie with string)

3 Cups broccoli florets

Salt and pepper

1 Pound rigatoni

Get started with the rigatoni, I will assume you know how to cook the pasta. Cook sausages in ¼ inch of water in uncovered large skillet until water evaporates, continue cooking until browned on all sides and cooked through. Transfer to cutting board and cut into ¼ slices, reserve. In skillet heat oil, add onion and pepper and cook until soft, about 5 minutes. Add garlic and cook until fragrant, about 2 more minutes. Add flour and cook, stirring 1 minute. Gradually whisk in milk, bring to a simmer, add herb bundle and cook, whisking constantly until thickened, about 5 minutes. Discard herb bundle. Meanwhile cook broccoli until bright green and still crisp, about 3 minutes. Add to sauce with sausage. Add salt and pepper to taste then add rigatoni, toss gently and serve immediately. Pass the cheese, please.

Buon Appetito!

ASPARAGUS RISOTTO

Risotto is one of my favorite dishes! I know even saying "risotto" sounds terrifying to many of you. I will try to dispel some of that fear today. First, you need to use Italian short grain rice. The better the quality the better your rice is going to turn out...organic is always preferable. There are a variety of rices grown in Italy, but the two most common are arborio and carnaroli. I generally use carnaroli as it absorbs more liquid and becomes plump, soft and creamy. It takes a little longer to cook than arborio. You will need to dedicate 25 minutes in front of the stove as there is plenty of stirring and you need to serve immediately. Almost anything goes with risotto, just get everything ready so you can serve quickly.

I know many of you are not eating dairy. Not to worry, you can make a great risotto without butter or cheese. You will need very good quality olive oil, preferably with a buttery or grassy flavor. For instance, with the asparagus recipe below, I would add finely chopped scallions or chives just before serving. Definitely use carnaroli rice as it will become more creamy, just stir continually and be patient to cook until al dente. I think you'll be pleased with the results.

One more tip, after sweating your onions and whatever else, raise the heat to medium high, stir constantly and let your liquid get absorbed before adding more. When you are stirring you will hear a sizzle, that is a good time to add more liquid, you don't want the rice to burn just absorb. Packaged broth is ok, try to find low sodium, organic broth. So here's the recipe. Have a salad ready to dress and make something you can roast that takes about 20 minutes to cook.

ASPARAGUS RISOTTO (Risotto agli Asparagi)

1 ¼ lbs asparagus, trimmed

2 Tablespoons extra-virgin olive oil

1 Tablespoon unsalted butter

1 Sm. onion, chopped

1 Sm. shallot, finely chopped

1 ½ Cups short grain rice (Arborio, Carnaroli or Vialone Nano)

½ Cup dry white wine

3 to 4 Cups chicken broth

¼ Cup grated Parmesan

2 Tablespoons unsalted butter

Trim and blanch (boil in water until firm tender) the asparagus. Cut into ¼” rounds leaving the spears uncut. Reserve for later. Meanwhile, heat the oil and butter in a pot, cook onion about 3 minutes, add shallot and continue cooking until translucent (about 2 more minutes). Add rice and stir until well coated, add the white wine and cook until completely absorbed. Now, start adding the warm broth a ladle at a time, stirring often, until the risotto is almost done (you will have probably used at least 2 ½ to 3 cups of liquid, the rice will be creamy with almost no bite)add more liquid as necessary and the asparagus rounds, stirring to mix well. When cooked add the parmesan and butter and mix well. Transfer to serving platter or plates, top risotto with the reserved asparagus spears, drizzle a little good quality extra-virgin olive oil and for good looks shave a little parmesan on top. I try to find thin asparagus for this dish as they blanch quickly and the smaller pieces mix well with the risotto. Buon Appetito!

GREAT GRAIN RECIPE!

I'm back...Sorry I left you hanging during the Christmas season but I am pleased to say, I was busy cooking day and night through the season. So here we are, the first week of 2011! You didn't get my healthy, low calorie recipes, so you ate to much and want to diet or it is that time of fasting for many of my great Christian brothers and sisters. I've got a recipe below that is great anytime for any reason!

Farro is a grain with a long and glorious history. It is the grain from which all others have derived. Most famous for feeding the Roman Legions, it's history goes back about four thousand years. It is a low yielding crop and other grains (mainly modern wheat) were developed. Cultivation dwindled to just two regions of Italy a remained a regional food but haute restaurants kindled a new interest in Italy as well with trendy, healthy cooks.

Farro is similar to spelt but not the same. Cooked, farro has a firm chewy texture and a nutty taste. Barley or other grains can be substituted but results will be no where near the same. I can go on and on, but I won't...You can purchase whole or pearled (split), the pearled cooks much quicker but is not as firm.

Farro is a complex carbohydrate that is water soluble so it digests before the body starts to create insulin, also high in protein and it ranks well on the glycemic index. This is another reason why the health conscious chefs like it! Buon Appetito!

FARRO & BEAN SOUP/STEW

12 Oz. Barlotti (or other red) Beans, soaked and drained,

(Some of you may want to use a white or cannillini bean,

it’s your soup, so do as you will!)

10 Cups water

3 Tablespoons extra virgin olive oil

1 Onion, finely chopped

1 Carrot, peeled and chopped

1 Stalk celery, chopped

1 Cup Farro

28 Oz Can tomatoes (either diced or whole, drained and diced)

Preferably Italian tomatoes (less sodium, better flavor)

2 Potatoes (8 to 10 oz) peeled and diced

1 Small head savoy cabbage (12 to 16 oz), clean and remove hard stalks

and veins, then chop

Cook beans in large stock pot and the water. When beans are cooked, take out 1 cup of beans, mash and return to pot. In a sauté pan heat oil and sauté the onion, celery and carrot until they begin to soften (about 5 minutes). Add to stock pot with the farro, bring to a boil and then simmer for 30 minutes, add the tomato and potato and continue simmering until the farro is cooked (about 30 more minutes). Stir in cabbage and cook until soft and tender (about 15 to 20 minutes). If you want your stew/soup a little thinner, just add water or vegetable broth. Season with salt and pepper to taste.

Serve with a bit of grated parmesan and a drizzle of good quality olive oil.

CHICKEN RAGU

It's been a few weeks since my last post...sorry but I've been cookin'.
Thanksgiving was sure fun! Always special to spend time with the family. Alas, now we are rushing onto Christmas. I have been busy baking (75 dozen biscotti) and catering parties. Although this is a time that seems so chaotic there is always complete peace at the table with the anticipation of love that comes with the sharing of the food God has given us. It is a priceless gift that I have been given to cook and bring people together in joy.

Next week I'll give you some do ahead recipes but today something more special. This is a recipe from the Marches. Chicken Ragu that might be part of a special lasagna with noodles and cream sauce, but this sauce is fantastic over pasta. You can prepare this a day ahead and reheat (no microwave!!! reheat gently in a saucepan). I like over papardalle but any pasta is really going to be good.

Chicken Ragu

3 Tablespoons extra-virgin olive oil

1 Medium onion, finely chopped

6 ounces fresh crimini mushrooms, sliced

1 link sweet Italian sausage, casing removed (chicken or turkey ok)

2 ounces pancetta (bacon is ok if you don’t have pancetta)

¼ cup celery, finely chopped

1 small carrot, peeled and finely chopped

1 ½ lb boneless, skinless chicken breast, cut into ½” cubes

1 bay leaf

2 cloves garlic, minced

1 cup Marsala

1 14 ½ oz can crushed tomatoes

1 cup chicken stock (canned is ok)

1 tablespoon tomato paste

2 pinches of ground cloves

Heat 2 tablespoons oil in heavy large skillet over medium high heat. Add onion, mushrooms, sausage, pancetta, celery and carrot; cook until onion begins to color, while crumbling sausage and stirring occasionally. About 5 minutes. Add chicken, bay and garlic; cook until chicken begins to brown, stirring frequently, about 7 or 8 minutes. Add the Marsala and bring to a boil scraping up all the browned bits. Reduce heat and simmer until most of the liquid is evaporated. Stir occasionally, about 10 minutes. Add tomatoes, stock, tomato paste and cloves. Simmer, stirring occasionally, for about 45 more minutes. Buon Appetito!

It is so beautiful right now, but in a few hours it is going to be dark...
It's always difficult getting used to early darkness, although it is not really ever very cold in San Diego like some places! The big dilemma is whether to cook outside or inside. The recipe below is good inside or out. My favorite is tuna on the grill, but Mahi Mahi or swordfish are also fantastic.
I really love the rice they serve in Lake Como, it has so much flavor and really brings out the subtle flavors of their lake fish. Here's a quick version. I normally cook arborio or some other short grain rice in abundant water until al dente (just like pasta) but it takes about 18 minutes. You can use long grain rice if you must! Rinse after cooking, then add juice from a lemon, a little butter and fresh grated Parmesan. Garnish the plate with some freshly picked flat leaf parsley.

MARINATED FISH

We love eating fish, luckily we live close to the Pacific Ocean. Here’s a great marinade you can use over and over and never get tired of. You can grill, broil or pan-fry this recipe. I love the ease of using my cast iron grill pan, but in the summer, the BBQ is king. If you’re using the grill, try one of the darker fishes like mahi-mahi or tuna, otherwise any firm fish will do.

1 lb firm fish

¼ cup olive oil

1 cup white wine

½ white onion, thinly sliced

2 tablespoons fresh parsley, finely chopped

½ teaspoon dried thyme

1 bay leaf, crumbled

salt and pepper

Mix all the marinade ingredients in a glass dish large enough to hold the fish. Add the fish, cover and refrigerate for at least one hour but preferable two hours, turn fish once.

Bring the fish out to room temperature for about 15 minutes before cooking. Heat your grill, pan or broiler and cook fish basting with marinade. Try to turn fish only once during cooking. Serve immediately.

This is so good you are going to want to jump out of your chair and kiss the cook, but restrain yourself and have a glass of wine (since you have already opened a bottle for the marinade), finish your meal then…….smother the chef with affection!

Note: If you are serving more than two, this recipe doubles very easily. Buon Appetito!

ROASTED SQUASH RECIPE

Side dishes are really growing in prominence at our tables. So has seasonal cuisine (intentionally eating foods that are in season) and that leads me to the sweet potato. As potatoes creep back onto our plates, the sweet potato is healthier, more interesting and becoming very popular. My recipe below is going to mix the sweet potato with the ever popular butternut squash!

The side dish no longer needs to be just a filler but a flavorful enhancement to your meal. Roasting brings out great flavors. For me, roasting is the winter equivalent to grilling. Flavorful, nutritious and colorful, the recipe below is truly a main course enhancement, not just another side dish. Roasting also does not take a whole lot of effort!

Sweet potatoes rank very low on the glycemic index and very high as an anti inflammatory. They are also a great source of fiber, vitamins A & C as well as potassium. Mixed with the butternut squash, this side dish will make your body jump with joy... Buon Appetito!

ROASTED BUTTERNUT SQUASH & SWEET POTATOES

2 Sweet Potatoes, cut into 1” cubes

1 Butternut squash, cut into 1” cubes

3 Tablespoons extra virgin olive oil

2 Tablespoons balsamic vinegar

1 Teaspoon fresh thyme, chopped

1 Tablespoon fresh rosemary, chopped

Salt & Pepper to taste

Pre heat oven to 400. Place cubed squash and potatoes in large mixing bowl. In small mixing bowl, mix the remaining ingredients. Pour over the cubes and mix well. Place in a single layer in baking sheet and cook 45 to 60 minutes, until done. Stir occasionally to avoid any sticking to the pan.

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!

PASTA!

For Italians, pasta is more than a national dish, it’s a national pastime. There does seem to be an endless combination of pastas and sauces. Sauces add a little zing to your food and can easily improve the nutritional profile of the dish.

Italians insist on al dente, with more than one good reason. Perfectly cooked pasta tastes the best! Also, research shows that the perfectly cooked pasta causes a much smaller rise in blood sugar then the overcooked, mushy stuff.

So, let’s talk about cooking the pasta. For best results use 5 quarts of salted water to one pound of pasta. Bring water to an abundant boil, add pasta, stir once and cover the pot. Remove the lid as soon as the water returns to a boil, stir occasionally to avoid any sticking. Cooking times vary with each pasta so best to check doneness by tasting. The best description of “al dente” is firm, tender. As soon as the pasta is done, take off the heat, drain and add to sauce (of course, you have prepared a wonderful sauce just waiting to dress your pasta). The pasta will absorb the sauce if still hot and you haven’t rinsed the starch away. If you are using fresh pasta, watch it closely as it will cook much faster. With quality pasta and a little care in preparation, you will see happy faces and the compliments will abound.

You will find some of the older strains of wheat from Italy have a higher protein count. This is good not only for the flavor but also you will find yourself satisfied with a little less pasta. It just isn’t so starchy! I usually weigh my pasta before cooking, then I can control my carbs. Buon Appetito!

I forgot to talk about my business! So…if you have a need for any kind of food preparation or catering, see me at www.atastefulexperience.com

Here’s the basic Tuscan pasta with tomatoes. This will take about 25 minutes from start to finish. My dish has the addition of some hot red pepper. In Tuscany, it is not common practice to use grated cheese with hot pepper, but…add some if you want, it tastes good. This recipe doubles easily.

Pasta and Tomatoes (Pasta e Pomodoro)

3/4 lbs. tomatoes, very ripe

2 cloves garlic, finely chopped

5 basil leaves, torn in pieces

3 Tablespoons extra-virgin olive oil

Salt & Pepper to taste

Pinch hot red pepper flakes (about ¼ teaspoon)

1/2 lb. short tubular pasta

5 fresh basil leaves

Put on your water for the pasta, follow the instructions from the pasta package. Buy Italian pasta (with English instructions). Clean the tomatoes but do not peel or seed for this recipe. Cut in half, then in ½ inch slices. Place tomatoes in skillet, add torn basil, olive oil, garlic to skillet. Add salt to boiling water and cook pasta. As soon as you’ve put the pasta in the water, turn on skillet to high heat, add salt, pepper and pepper flakes and stir as needed. Drain pasta and transfer to skillet, sauté one minute, add the last 5 basil leaves, mix again and transfer to a beautiful large Italian platter and serve hot. One bite and work has been cleansed from the day. If you want insure the cleansing of work, add a nice glass of Chianti to the menu…